Cleans are irritating my rear deltoids

[MrEgo]

I just started doing cleans, and my rear delts on both arms are getting REALLY tight. When I press on them with my fingers, I can definitely feel soreness and tightness, but almost like a "good pain", sort of like working out a knot from a massage.

My PT said something about laying on a tennis ball while on the floor, so it stretches some of the deeper tendons and muscles behind your shoulder. I'll give that a shot, but has anyone else experienced this?

 

[VulgarDisplay]

Does it feel different than normal soreness?

I'm guessing you've started working a muscle that normally you don't use very often.

 

[brikis98]

If you are pulling early with your arms - similar to an upright row - then (a) this will stress out your deltoids and (b) this is a technique error that will limit your clean. Early arm pull is a very common form error for beginners to cleans and most people don't realize they are doing it. Post a video or have an experienced o-lifter watch you.

 

[MrEgo]

Brikis, at what point do you involve your arms? I mean, how far up does the bar need to be relative to your waist/torso before you engage your arms?

Now that I think about it, you're probably right.

I should also add that the drop-down puts quite a bit of stress on my shoulders. Is there a proper ... dismount.. technique?

 

[brikis98]

Brikis, at what point do you involve your arms? I mean, how far up does the bar need to be relative to your waist/torso before you engage your arms?

For the most part, you never really use your arms. Think of them as ropes that attach to the bar. They bend because the bar pulls them on its way up, not because you are actively using your biceps, triceps or deltoids. Your hip extensors (hamstrings, glutes, etc) along with your traps provide all the power to launch the bar. The only role your arms play is to guide you and the bar into proper position relative to each other. This doesn't involve an real pulling, but rather is a way to keep yourself in the right position as your elbows snap around. See the Stronglifts power clean guide for more info.

I should also add that the drop-down puts quite a bit of stress on my shoulders. Is there a proper ... dismount.. technique?

Are you dropping the weight to the floor (using bumpers) or holding onto it after letting it slide off your shoulders? If it's the latter - which you should only do if you don't have bumpers - you will definitely feel it in your shoulders. The "proper" dismount technique for all o-lifts is to drop the weight to the ground. Everything else tends to pull pretty hard on the joints and is not ideal. If you can't drop the weight, try to absorb the impact with your traps and your thighs.

 

[SociallyChallenged]

Are you dropping the weight to the floor (using bumpers) or holding onto it after letting it slide off your shoulders? If it's the latter - which you should only do if you don't have bumpers - you will definitely feel it in your shoulders. The "proper" dismount technique for all o-lifts is to drop the weight to the ground. Everything else tends to pull pretty hard on the joints and is not ideal. If you can't drop the weight, try to absorb the impact with your traps and your thighs.

Just so you know OP, if you're holding onto the bar after unracking it with significant weight, you do increase your chance of injury. If you're experienced and started with lighter loads originally, then your body will accommodate over time and you'll be able to do cleans like this. However, if you're not very experienced, it's best to clean from the floor and dump to the floor. Dropping it while maintaining your grip puts a HUGE eccentric load on your rotor cuff and traps can sprain/tear the supporting ligaments and glenoid labrum.

 

[MrEgo]

Just so you know OP, if you're holding onto the bar after unracking it with significant weight, you do increase your chance of injury. If you're experienced and started with lighter loads originally, then your body will accommodate over time and you'll be able to do cleans like this. However, if you're not very experienced, it's best to clean from the floor and dump to the floor. Dropping it while maintaining your grip puts a HUGE eccentric load on your rotor cuff and traps can sprain/tear the supporting ligaments and glenoid labrum.

Unfortunately, that's not really an option where I work out. The Gold's Gym where I work out is pretty crowded, and a siren blares every time heavy weight is dropped on the floor. Not sure why they have that, but they do, and I don't want to have that siren go off every time I clean.

Is it not practical to do clean reps? Or is it just a 1-rep deal every time? I started off a couple weeks ago by cleaning 135x6x5. I haven't attempted a clean since I've made this thread, but I might try to post a video of my form.

 

[Koing]

Yes it's okay to do reps as long as they aren't too heavy as it's a lot harder lowering 130kg+ for another rep then just dumping it and doing it again. But sub 75% is fine but it does take practice getting use to lowering the bar and cushioning the bar with your legs. I'd do it with lighter weights at first.

I find it easier to do on the Snatch personally.

Posting a video is always good so I can see what your doing.

Koing

 

[MrEgo]

Well, no video for awhile. I just jammed the hell out of my thumb playing flag football last night. I can't even turn a doorknob with it. I've been applying lots of ice and taking motrin. Hopefully this heals enough to comfortably do barbell exercises soon.

 

[MrEgo]

Just an update to this. I've been doing cleans pain free for a couple weeks now. I don't try to "pull" the bar up to my chest anymore - I try to let the explosiveness in my legs force it up there, and my hands just catch the bar.

Very helpful, thank you.

 

[Koing]

Just an update to this. I've been doing cleans pain free for a couple weeks now. I don't try to "pull" the bar up to my chest anymore - I try to let the explosiveness in my legs force it up there, and my hands just catch the bar.

Very helpful, thank you.

Good to hear mate

Remember to warm up your shoulders before you do Cleans! Do some windmills with your arms backwards and forwards, get in to a front squat position and move one elbow up and the other down. Repeat for 35x. You got to warm up and stretch the body before you do this!

It's also best if you do this first in a session
1) your more fresh and explosive at the start then at the end
2) if you do arms/ shoulder work it'll be harder as you'll be more right and more pumped

It's much harder to do Cleans after you've done a bunch of dips or pull ups!

Little bro in action:
http://www.youtube.com/watch?v=oqVoRT8T9ZU

Koing

 

[MrEgo]

Koing, how many years have you been working on your leg strength? Your quads look massive.

 

[Koing]

Been olifting for 12yrs so lots of squats and leg work!

Koing