Yuri Sedykh hammer world record holder
“I do not front squat, front squats are good, some people front squat, I do not front squat”
Unless you need to develop power out of the bottom for recovery of a clean, if they are not comfortable, they may not be for you.[/quote]
Mate, no disrepect to Yuri but he’s a HAMMER thrower and his goal isn’t to get comfortable in a front squat with a clean grip. Front squating is monumental for 99.9% of guys OLifting to help their Cleans out. Very few lifters will not front squat and those have tried have come back to a weaker front squat. Squats aren’t everything in the Olifts but they sure as hell help.
Windmills. Stand tall arms swing BACKWARDS GENTLY. START SLOW and BUILD up speed. Keep head looking forwards.
Do about 35 rotations.
Put your hands together like your about to pray. SLOWLY move around. Do this for about 20x or so.
Rack a bar in the rack in a front squat position. Have the bar tight against your neck, like in the front squat/ Clean rack positon. One elbow goes up and ones goes down. DO THIS SLOWLY. Keep your body straight and close to the bar. DO NOT TWIST in order to get the elbow higher. This will LESSON the affect of the stretching and purpose of the exercise.
You can put your wrist against a wall and gently move your elbows up. BE VERY CAREFUL WITH THIS. Do not be aggressive in this exercise. Your wrists are DELICATE!
Front squating more will help a lot.
Stretch when not lifting also. A guy I’m coaching could not do it. About 4months later he has no issues doing a clean grip front squat for reps. MUCH BETTER. It took him 4months due to his inflexibility, but he is here now