trying to get flexibility for front squat/clean

[allenkt]

How can I work on my flexibility so I can properly front squat and clean? I'm mainly talking about being able to get my wrists to bend and keep my elbows up.

Right now when I front squat I just set the bar on my shoulders and cross my arms in front to keep it off my neck. But in most of the exercise descriptions (and I've heard Dan John talk about this) they have their wrists bent back and elbows up.

Also I'm doing a power clean from hang in my current routine and I saw a video description of the lift (http://www.pacific.edu/AthleticPerformance/) with that same form.

Obviously I think the I/O and/or Magnificent Mobility DVDs would help immensely but I can't afford them yet (but hoping to get them for Christmas). In the mean time, any suggestions on how to improve my flexibility so I can do these lifts?

Karl

[Frank.S]

Each day stretch out your wrists in the same possition that they would be in on the lift.

I have very bad wrists (broken one of them pretty badly and can dislocate both instantly.. my forearms are to big for my wrist). And ive been doing this for about a month now and I can finally hold the bar the correct way.

Its really just a matter of wrist flexibilty and it takes time.

[John Izzo]

Just to add to Frank's post...

We talk alot about the wrists needing flexibility, but I have had quite a bit of success stretching my fingers out. The muscles of the palm are in a constantly flexed position most of the day holding objects, typing, or working out, that we rarely extend the digits.

[Lisa~]

Here are a couple more that might help.

You could do this one against a bench too. You wouldn't have to kneel on the floor.

[Marykaa]

I do the one kneeling.. working 1 wrist at a time is loooonnnng...I also try to incorporate stretches during the day for this.. like when i'm sitting put my hands by my side with the fingers forward, plams on the chair and lean forwards..

I really need to get more flexibility there so I'm working on it outside the gym as well.

[UConnJulie]

Originally Posted by Lisa~

Here are a couple more that might help.

You could do this one against a bench too. You wouldn't have to kneel on the floor.

That picture has her with the backs of her hands on the ground ... which stretches your wrist into more flexion (the opposite movement from what you need for front squats) ... this one stretches the flexors, thus increasing extension ...

[Marykaa]

Originally Posted by UConnJulie

That picture has her with the backs of her hands on the ground ... which stretches your wrist into more flexion (the opposite movement from what you need for front squats) ... this one stretches the flexors, thus increasing extension ...

héhé.. I was wondering why her hands looked weird! lol

[ryan122185]

Heres a great stretch I learned this past weekend after helping out at USAW Sports Performance Cert Class.

Take the bar like your going to back squat it. Make sure you are using your clean grip. Keep the bar in the rack. Have a person on each hold the bar. Have a 3rd person take your arms at your triceps and move them up into the clean position and hold and stretch within reason.

Another thing to remember is keep the bar at the throat. Relax the hands grip on the bar. This usually will decrease wrist pain.

[Lisa~]

Oh wow Julie! Thanks for clarifying that!

I thought her hands looked weird too and now I see why. What you posted is what I intended!!