errr, ummm, hang cleans and biceps tendon

[Hogg]

I uh, I've been experimenting with new exercises for my new routine and last night, I started with hang cleans....warmed up with the bar half-assed, stretched out the hams a bit, and started hang cleans with a plate. I was holding sorta wide, pointer finger outside the rings. Moved on to 185, then 2 plates, and all of a sudden, my forearm started feeling like it had a bad cramp. I kept going, and when I racked the bar, my bicep tendon felt like it was strained really bad...i couldnt one-hand a plate back on to the tree without a lot of pain.

I'm trying to figure out what went wrong. I think the wide grip might have placed the bicep tendon at an extreme stretch when dropping back to the hang position and the bar would have a lot of momentum, thereby forcing the bicep/forearm complex to absorb the shock first and then transfer it to the shoulder/trap girdle.

I hate January.....I always seem to come up with a good injury in January.

Anyway, just thought I'd share with you another one of my mistakes so that you guys wont follow in my footsteps. Once this thing gets to feeling better, I think I'll do a couple sets of light curls to stretch out the biceps first....or maybe better yet, I'll remember what we use to do in Coach Austin's 4th period weight training class - I'll do some friggin calistenics and train only after I am stretched and warm.

 

[thick]

sorry to hear about that. When your forearm started feeling like it had a bad cramp was when it was time to stop as I am sure u know. I have slowly learned the hardway on shrugs and db military. Felt a little twinge. Not bad. Kept going than bam. Terrible muscle spasm and pulled a rib out. This has happened a few times. Took a few adjustments and a week or two but now if there is the slightest twinge or odd feeling I immediately quit. Should've learned this after one injury but I am a little thick u know

 

[Freddy]

I uh, I've been experimenting with new exercises for my new routine and last night, I started with hang cleans....warmed up with the bar half-assed, stretched out the hams a bit, and started hang cleans with a plate. I was holding sorta wide, pointer finger outside the rings. Moved on to 185, then 2 plates, and all of a sudden, my forearm started feeling like it had a bad cramp. I kept going, and when I racked the bar, my bicep tendon felt like it was strained really bad...i couldnt one-hand a plate back on to the tree without a lot of pain.

I'm trying to figure out what went wrong. I think the wide grip might have placed the bicep tendon at an extreme stretch when dropping back to the hang position and the bar would have a lot of momentum, thereby forcing the bicep/forearm complex to absorb the shock first and then transfer it to the shoulder/trap girdle.

I hate January.....I always seem to come up with a good injury in January.

Anyway, just thought I'd share with you another one of my mistakes so that you guys wont follow in my footsteps. Once this thing gets to feeling better, I think I'll do a couple sets of light curls to stretch out the biceps first....or maybe better yet, I'll remember what we use to do in Coach Austin's 4th period weight training class - I'll do some friggin calistenics and train only after I am stretched and warm.

Its never easy to diagnose an injury over the net, so take my advice with a grain of salt. Without being there...it takes a much more knowledgeable person than I to really know what happened.

However, your grip sounds like it was almost comparable to a snatch grip. Its not enough to go double overhand with a clean grip, you need to make sure your hands are at least a couple inches inside that ring. I'm sure there are tons of athletes out there who are exceptions to this, but for you...it sounds like you need to keep your hands closer (as you already mentioned ).

 

[Grizzly]

That's what I was thinking. I do my hang cleans just like I would do a full clean(power clean technically) and grip the bar with just enough room to clear my thighs.

 

[Hogg]

It was damn near a snatch grip. The bicep would have been damn close to maximum stretch while standing still and when dropping the bar back to the hang, it had to act like a brake. Probably a stupid move on my part. It was however comfortable to grip that wide. I have pretty long arms.

 

[Freddy]

It was damn near a snatch grip. The bicep would have been damn close to maximum stretch while standing still and when dropping the bar back to the hang, it had to act like a brake. Probably a stupid move on my part. It was however comfortable to grip that wide. I have pretty long arms.

Especially in the beginning, "properly" racking the bar onto of your chest will not be comfortable. Your biceps will probably feel "crushed", but this isn't something to worry about. Hell, there are some studies that show tight compresses or anything that "squishes" a muscle might actually make it grow more (though I have no idea how accurate this is, if at all).

Anyway, you will get more flexible. Almost every workout...for fun...I "rack" an stripped barbell on my chest, just to see how good I am at it. When I first tried, it was very uncomfortable and I could not do it. Now I'm much more flexible at it, and can rack a stripped bar with "perfect" form.

So don't sweat it...keep at it, you'll develop the necessary flexibility.

 

[Hogg]

...
Anyway, you will get more flexible. Almost every workout...for fun...I "rack" an stripped barbell on my chest, just to see how good I am at it. When I first tried, it was very uncomfortable and I could not do it. Now I'm much more flexible at it, and can rack a stripped bar with "perfect" form.

So don't sweat it...keep at it, you'll develop the necessary flexibility.

Do you think I can also develop the elbows up position too? I've never been able to hold a front squat without crossing my arms, I'd like to be able to hold the bar in the normal position as effortlessly as olympic lifters do.

 

[Freddy]

Do you think I can also develop the elbows up position too? I've never been able to hold a front squat without crossing my arms, I'd like to be able to hold the bar in the normal position as effortlessly as olympic lifters do.

Yeah, you definitely will. Thats what I meant by "perfect" form...all racked up with elbows high. When I first tried it my elbows pointed straight at the floor. But after a lot of practice I can do it with my upper arms parallel to the floor, elbows pointed to the wall, wrists bent very far back.

It will come. Just practice, and don't be afraid of using more weight. It will force your arms into possition. The only reason I don't use heavy weight is because there is no room in my routine for the extra volume.

Also, you might have to loosen your grip and almost "open" your fingers as you rack the bar onto your chest. Don't get so loose that you're not pushing the bar into possition, but if the bar is somewhat off your palms and in your fingertips, you should be good.

So yes, as you develop the ability to perfectly rack the bar, you will notice that you can definitely do an Oly (not a BBer) front squat. I guarentee you that people less flexible than yourself have mastered it!