Posture and the Clean

Good posture makes for a better clean.

Having a tight T-spine and middle back from sitting at a desk all day can be a real hindrance if you want to be strong and efficient in the clean and can be the cause of bad catch with a rounded back.

Catching a clean with a rounded mid-back will:

1. Allow the chest and elbows to drop, ultimately causing you to grind out of the hole.

2. Put unnecessary pressure on the wrists leaving you open to persistent soreness and discomfort... if you get away with it for long enough.

3. Drains your energy leaving the gas tank empty for the jerk.

4. Its also an easy way to get injured if its not corrected.

Now, i'm no physio, so if you have an underlying problem thats the limiting factor, get it seen to by a professional.

If you're just tight from day to day life, then start moving more and doing it regularly.

Some of my favourite ways to unlock the T-spine and middle back are:

1. Self Mobilisation with a Peanut.

2. Cat / Camel (Happy Cat / Sad Cat).

3. Bench T-Spine Stretch (Box Prayer Stretch).

4. Kneeling Downward Rotation Stretch (Thread the Needle).

All of which can be done pretty much anywhere and without equipment... except a peanut of course.

In addition, don't forget to stretch and loosen the lats and triceps.

Most people focus on lat mobility, but forget that the triceps can limit the front rack too.

Lastly, Pause Overhead Squats are a great way to improve your overall mobility and strengthen your posture.

Adam Johnston, 31st March 2020