Advice Please.. OH Squats/ Power Snatches.. Rear Delt/Lats/Elbow Issues
Posted: 29 August 2009 06:15 AM   [ Ignore ]
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Hello, first let me say that I’ve been turned onto CrossFit for a several months now and I am hooked. I am in the best shape of my life and the whole support structure is great and the posting of a new WOD the night before every day really helps break the monotony of daily workouts.

That said I’m having a few issues I’m hoping someone can help me with.  I’ve been bodybuilding for several years and now as of late I am a lot more focused on C-Fit type workouts.  My minor problem is that because of doing these isolated motions for so long I seem to have very weak elbows when it comes to locking out. No pain in the elbows but doing anything overhead is very difficult because while the muscle strength is certainly there the elbow and perhaps joint strength is not there. I imagine this will only improve with repetition but its frustrating given that I know I’m capable of moving much more weight. I’m a pretty competitive guy…

My main problem though is that when doing anything overhead where you have to hold the bar up for several seconds, like with Overhead squats and powersnatches, I DO have a lot of pain in my upper back rear Delt/Lat connection area.  It is not pleasant.  Ironically my lifting partner (who made the switch from bodybuilding type lifts to C Fit) has the same issues.  When it first started getting bad I went to my chiropractor and he told me I had a minor tear. I laid off for several weeks and thought it had improved. This was several months ago but I keep running into the same problem whenever I try these motions. HS Push Ups also really aggravate the area.

Aside from any “lay of it for a while” tips does anyone have any specific techniques to help with these problem areas.

Any advice it greatly appreciated.

BLB

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Posted: 29 August 2009 06:31 AM   [ Ignore ]   [ # 1 ]
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Is there pain if you do the exercise with a pvc or unloaded bar?

Are you shrugging up, ears in shoulders when you OHS?

Could you post video?

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Posted: 29 August 2009 06:32 AM   [ Ignore ]   [ # 2 ]
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Perhaps Metric or TP can dig up one of the posts where I described how I fixed my OHS.  Briefly when I started CF I had many of the same issues.  I put OHS in my warm ups starting with a pvc pipe.  When I could do reps without pain I moved up 5 pounds.  Took a long time but I have a decent OHS now.

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Posted: 29 August 2009 07:14 AM   [ Ignore ]   [ # 3 ]
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Ugh, took me long enough:

http://www.crossfitbrandx.com/index.php/forums/viewreply/51422/

I also see some posts where you did it in sets:

http://www.crossfitbrandx.com/index.php/forums/viewreply/28020/

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The common denominator of success—- the secret of success of every man who has ever been successful—- lies in the fact that he formed the habit of doing things that failures don’t like to do.—Albert Grey

“Really Connor? Really?”—Jeff Martin

http://rantopedia.blogspot.com/ (my blog)
http://www.facebook.com/patrick.hoffman1

M-47/5’11”/180lbs

There’s a reason they don’t call it “Fight Gone Good”.

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