Pain during power cleans

Discussion in 'Strength & Conditioning Discussion' started by bubs, Jun 15, 2008.

  1. bubs

    bubs Blue Belt

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    Hi-

    I started doing power cleans recently. However I work out at my school gym, and bumper plates are not available and dropping plates is not allowed. Therefore I've been catching the weight on my thighs on the way down, which I think is leading to left elbow pain.

    Is there anything I can do about this, other than find a gym that allows weight-dropping?

    Thanks
     
  2. ThinkGreen

    ThinkGreen Der Übermensch

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    Why dno't you just set it on the ground w/out slamming it?
     
  3. flak

    flak Guest

    I've been dealing with this off and on for almost a year. The abrupt deceleration when you stop the bar at waist level can irritate your tendons.

    A couple of options --

    Do power cleans in a power rack, set the j-hooks so they're at about chest level, and after each rep put the bar on the hooks, strip the bar, set the bar on the floor and put the plates back on it. Tedious as hell, but worth considering for heavy singles, I guess.

    Elbow stretches can help alleviate the problem (maybe). Here's the text from an Exercise of the Week entry --

    EOW Week 10 -- Dec. 22, 2007

    Elbow stretches

    Contributed by flak

    Name of Exercise:

    Elbow stretches

    What It Is:

    Stretches that can help prevent or minimize tendon inflammation on the insides and/or outsides of your elbow joints

    What It Accomplishes:

    Stretches the tendons at the elbow joints

    How to Do It:

    There are two exercises, one for the tendons on the insides of the joint, one for tendons on the outside.

    Inside stretch -- Stand up straight, arms at your sides. Open your hands with your palms facing the floor. Spread your fingers apart as far as possible -- your fingertips will be pointing to the front. Slowly rotate your hands/forearms outward as far as possible. (Your fingertips will point out to your sides, then toward the back). Keep your palms facing the floor and your arms at your sides while you do this. Once you get to the point where you can't rotate any further, hold for 30 seconds.

    Outside stretch -- Stand up straight, arms at your sides. Form your hands into fists, with the backs of your hands pointing forward and your "punching knuckles" pointing toward the ground. Now bend your wrists as though you were trying to make the backs of your hands parallel to the floor (you probably won't be flexible enough to accomplish that, but do your best). Now rotate your fists/forearms outward as far as possible. (The punching knuckles will point out to your sides as you go). Keep your arms at your sides as you do this. Once you get to the point where you can't rotate any further, hold for 30 seconds.

    Performance Tips:

    The stretches can feel a bit uncomfortable at first, but stick with it.

    DO NOT use any kind of outside force to increase the stretch, ie. having another person twist your hand.

    Suggested Format:

    3 sets of 5 reps, once a day. During lifting sessions where you do pull movements, do the stretches between sets.

    Where You Got It:

    My physical therapist, when I was seeking help for persistent pain in my right elbow.

    Your Experience With It:

    These stretches helped reduce my elbow pain, but I haven't been doing them consistently enough.
     
  4. bubs

    bubs Blue Belt

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    thank you flak!
     

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