Right, there is no part of the movement in which the elbows flare in the snatch or C&J. Upright rows are just a monumentally stupid exercise.
Upright rows are terrible. They hurt last time I did them (which was a long ass time ago) and I know my form was fine. I've read they are pretty bad on the shoulders, definitely high risk of injury on the movement. Sticking with weighted pullups/dips/inverted rows, DL, squats, bench for strength training. I would like to incorporate oly movements like the snatch, but I'd have to learn proper form and don't have the setup. For explosive power just doing depth jumps, medicine balls, and other various plyometric movements. Been meaning to try thrusters. I've been doing hill sprints/hiking and mountain biking this summer so I take it easy on Squats/DL's past 2 months as they (especially DL's) are pretty taxing.
destriero, if you don't mind, I have a few questions about your workout regimen. How many times per week do you work out, and approximately how long is each workout? Do you do a whole body routine? If not, how many times a week do you work each muscle group? How many sets per muscle group per workout? What rep range(s) do you typically use, and does it vary from exercise to exercise? How close and how often do you go to momentary muscle failure? There is much controversy on the Internet about these variables, and I'm interested to know what you have decided works best for you.
3-4x per week. No whole body routine. Valsalva is performed on each rep. These are slow reps: Mon: Bench (close grip) and thrusters Tues: off Wed:squats and thrusters Thurs: off Fri: off Sat: DLs, bi-curls, thrusters, military (occasionally) Sun: off Two off-days between leg and back. I may do some light bar-work or Oly that is next in the rotation on off-days. I finish every workout with two sets of Oly movements and then one set of thrusters. Oly stuff (C&J and snatch) on weekends and light sets to finish a weekday workout or to replace thrusters. Regular sets (SQ, bench, DL) to failure on 10-rep -- partial-reps. You don't train to failure on Oly. You will know the difference between optimal and overtraining. I alternate light to heavy over a period of months (heavy for 8 weeks, light for 6 weeks). I will replace with, or add partials into sets (rack deads, power cleans), so basically a powerlifting workout with Oly. IOW, only compound movements save for curls.
the first 3/4 of a "snatch" or "C&J" is the "clean" which nothing more than an "upright row" (with momentum off the floor)that doesn't begin upright. the elbows DO flare in a snatch's clean portion
look back at olympic coach vids i posted..the upper arm forms a 90 degree angle with torso near top that s an upright row ashcroft
You're simply a fucking troll. You cannot be this stupid, so trolling has to be the answer. The arm is straight throughout the snatch. You're coached as such to aid in a missed/failed execution (lost behind the back). The grip is important to avoid hyper at the top. The wrist motion on the upright row is absurd and the external shoulder flexors cannot not be effective as antagonists. It's a sure SIS injury unless the weight is so light as to essentially be metcon. The motion of the row is defined by the elbow movement. There is no similarity to the snatch. Why not to do up-rows: https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=upright+rows+SIS Isn't today abductor Tuesday for you?
you're command of anatomy and biomechanics is astounding. "the arm is straight"...the upper arm..the forearm, each has straight bones whaaa??