Elbow disconnected in racking due to tension Kettlebell Single-Arm Swingclean
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Your Video:
Resubmission(s)
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Status: Resolved
August 3, 2024 https://www.facebook.com/551686002/videos/366617469805441/?idorvanity=1666999193839631
spent an hour on drilling and practicing just the cleans yesterday.
spent an hour on drilling and practicing just the cleans yesterday.
https://www.facebook.com/551686002/videos/366617469805441/?idorvanity=1666999193839631
https://www.facebook.com/551686002/videos/oa.1861435214333588/1255033292538594I can still see the elbows are away. was consciously trying to keep these connected and shoulders down. perhaps my guts/chest getting in the way? while trying to keep the bell touching chest, forearm and bicep in the rack, my elbows still seem to float away from body.
should i straighten the arm into a more vertical position to force the elbow in? but does this disconnect up the top if i do?
cheers
Drew
Reported On:
Description:
Common Mistake:
Severity:
Exercise:
Mistake
The elbow is disconnected from the body in the racking position because everything is tight and tense.
Solution
Perform some shoulder circles. Loosen the scapula, with scapula adduction, abduction, depression, elevation. Repeat several times,. Repeat everything for several rounds until it’s all loose.
Try again, relax the trapezius, relax the neck (levator scapulae), and relax the shoulders.
Connect with the scapula and pull them down. Pull everything under your armpit down (lats). Chest active. Pull the elbow down.
Breathe. Relax.
Description
A good racking position shows no space between the upper arm, elbow, and the body. A proper racking position should be obtained after a clean, press, jerk, push press, and any other drop from overhead into racking.
Fixed?
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Your racking has improved and is close to acceptable. You can internally rotate your shoulder and pull your arm down with your lat to get the forearm in the position it is in to move toward where the arrow is pointing. I included a screenshot here https://www.facebook.com/551686002/videos/366617469805441/?idorvanity=1666999193839631
I will mark this as fixed, but you can work on improving it as per feedback.