Topic: Changing grip in the Clean

[Bridget Bernier]

My clean grip hasn’t changed since I started weightlifting, one thumb length in from the beginning of the knurling. However since I’m still having problems going under the clean I’m starting to fiddle with how my body feels during the movement. I think the part that really throws me is the beginning of the pull, off the floor. Explaining at one point why I could clean from the blocks and from the floor exactly the same amount. (As an aside, the problem are of my back is at the thoracic-lumbar junction particularly concentrated in my weak multifidus muscles [http://en.wikipedia.org/wiki/Multifidus], and I feel it a lot in any bent over position).

In the snatch when my grip is wider there is less stress on these weak muscles because the weight is distributed more across my back. When I start my clean with such a narrow grip these muscles feel a lot of pressure coming off the floor and my body responds by not going under. This is all speculation, but I’m really trying to listen to my body this time around.

After a conversation with my Dad about this (he is a level 3 referee so isn’t naive to the sport) I decided to give widening my grip a little bit a chance. During this past workout I edged it out about an inch and it felt alright, I definitely felt less pressure on my back off the floor and less back fatigue. Today the weights will be heavier so I can see if it was just light weights making the cleans feel easier.

Any thoughts on wider versus narrower grips during cleans would be appreciated? 

[Adrian Cadmus-Dixon]

I just recently widen my grip for the Clean. Personally, it doesn't matter as long you get your elbows up and you're under the bar (which I found that easily). I found a site for grip, even though it's for Snatch, I think that it would apply for the Clean as well: http://tomgorman.moonfruit.com/. Go to the Snatch section of the page and click Snatch Grip.

[Shaun Le Conte]

It's a conundrum because earlier Bridget, you reported an unwillingness to go under the bar once it got to a certain weight, and a wide grip doesn't make that any easier or more comfortable. However avoiding pain at the start is more important so it seems whatever grip ameliorates that is the necessary one.

[QuinKroschinski]

i widened my grip a few times but i did in the snatch cause before as i grew i never changed my grip my arms grew and it was smashin my pubic bone so i widened it.