T Nation

"Knuckles Down" Cue


#1

I have been seeing and trying to keep my knuckles down during the pull portion of the snatch and clean which seems to work pretty well. Once I can piece it all together, I think it will be game changer for me like a lot of people have said. From what I hear, the purpose of knuckles down, is to allow a straighter bar path??? It seems to minimize or get rid of that rainbow arch when the bar is traveling upwards as opposed to outwards.

My question is: Are the wrists supposed to stay flexed so my knuckles are facing the floor for the pull phase of each lift or is there a simpler way to keep my knuckles facing downwards??

I may be able to post vids on here eventually because I dont have access for an experienced lifter to watch me


#2

The Russians advocated the flexed wrists back in the day. Let’s face it, can you flex your wrists when pulling on a 200kg clean? Really, any heavy weight? If you can do wrist flexion it is a light weight. However, the way it was explained was that the attempted wrist flexion rotated the elbows (olecranon) outward, bringing/rotating the scapula forward and putting it at an angle which allowed for greater force application from the trapezius, thus a stronger pull. It is more difficult to swing the bar out away from the body if you do this, hence the straighter bar path.