The Synergistic Effect Of The Premature Elbow Bend

Jon demonstrating the premature elbow bend in the snatch. It took forever to get this shot because he never bends his elbows too soon. I hope I didn't create any bad habits trying to accomplish this ;-)

The Synergistic Effect Of The Premature Elbow Bend
by Paul Dyck

I know this is a sensitive subject for some people but it needs to be talked about so that it may come to light and be defeated.

The premature elbow bend is responsible for a loss of power and PR's all over the world every hour of every day. It is something that is created out of habit and can be seen in many different exercises which is why it is considered a synergistic effect.

When I see an athlete performing an Olympic lift in the Snatch or Clean & Jerk and notice a premature elbow bend in one it usually comes up in the other. When I see that same athlete doing a DB snatch, kettlebell clean, medball clean, rowing, the initial pick up of a ball slam, that same elbow bend will be there.

Why is it so important to keep your arms straight for as long as possible during these movements?

Loss of power and building bad habits are the main reasons. All of the exercises that I mentioned above require a drive from the legs to start the movement and create momentum on the object being lifted. Maintaining tension throughout the system (your body) will allow you to take advantage of the big movers (your legs) and help you with maximum power transfer and efficiency in your movements. If you bend your elbows too soon you will be changing your positioning right from the beginning of the movement setting you up for poor mechanics throughout the rest of the lift and creating bad movement patterns. You limit the power that the legs are generating and might force yourself to recover in different ways to make the lift.

When the weight is light you can get away with it but as weight gets heavier and you want to lift it efficiently and flawlessly you need to make sure that your movement patterns are spot on.  

How can you fix a premature elbow bend? My suggestion is always to break down the movement and go back to basics.

Every time you lift set up for a lift even before the weight comes off the ground, make sure to think about your mechanics before trying to "rip" the bar from the ground. If needed go back to the basics and move slowly through the movement so you know exactly when and why you should be bending your elbows.

You've hear the term "Good things come to those who wait". The longer you wait to bend your elbows the more power and momentum you will be able to generate and the more weight/distance you should be able to move & cover with proper mechanics.

If you are working to fix a premature elbow bend in your movements then strip your weight and work your way through the movement bit by with with drills from a coach. You may need to break the movements down to the basics and perform drill after drill and rep after rep until you can reprogram your movement patterns and eventually generate the most power and force so that a more challenging weight can be applied and your mechanics stay the same. The goal would be to get this so dialed in that it becomes second nature for you and you don't even need to think about it in any lift or movement that you perform.

Do you suffer form premature elbow bend? Ask a coach or a friend to watch you or even take a video of yourself and see if you are losing power and lifting below your potential.