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  1. #1
    bencrush is offline Senior Member
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    Default Sore Biceps From Snatches

    I have done very few kettlebell snatches over the past few years, due to some shoulder issues. But I'm slowly working those out and just didn't want to wait any longer so I started snatching light weight and was really surprised how sore my biceps got. This was a low rep workout too so I didn't expect to get so sore anywhere, especially in my biceps. And 3 days later my arms feel like I did a big curl workout. They were so sore yesterday that it was hard to do one arm deadlifts without feeling like my bicep was going to rupture, lol.

    Is this usual when first starting to snatch? Or does it mean that I have a pronounced form deficiency and should stop snatching and stick with swings - which give me no problems.

    The bicep soreness isn't necessarily what I would consider a problem either. Just don't want to keep going with this if I'm on the road to almost certain injury.

  2. #2
    o13starsnstripes is offline Senior Member
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    Quote Originally Posted by bencrush View Post
    I have done very few kettlebell snatches over the past few years, due to some shoulder issues. But I'm slowly working those out and just didn't want to wait any longer so I started snatching light weight and was really surprised how sore my biceps got. This was a low rep workout too so I didn't expect to get so sore anywhere, especially in my biceps. And 3 days later my arms feel like I did a big curl workout. They were so sore yesterday that it was hard to do one arm deadlifts without feeling like my bicep was going to rupture, lol.

    Is this usual when first starting to snatch? Or does it mean that I have a pronounced form deficiency and should stop snatching and stick with swings - which give me no problems.

    The bicep soreness isn't necessarily what I would consider a problem either. Just don't want to keep going with this if I'm on the road to almost certain injury.
    How many sets and reps did you do? Also what was the weight you used?

  3. #3
    ad5ly is offline Senior Member
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    Too many reps maybe? But you say it be low reps. Are you "braking" the descent of the bell on the downward path? Do a "Break-in-Plan" with your snatches. Probably technique problem. Ease into them if you are getting back into them. Lastly post a video for better feedback..Dennis

  4. #4
    gtrgy888 is offline Senior Member
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    Were your traps sore? The top pull should be from the traps, not the arms. It might be helpful to practice high pulls and emphasize pulling from the scapulae. I get sore biceps as well, but never as sore as my traps.
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  5. #5
    mettleman is offline Banned
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    As ad5ly mentioned - you are probably slowing the bell on the decent rather than catching it in the bottom position. That would certainly do it. Probably not a big problem until you start working heavy at which point there is the possibility of tearing the bicep. Learn to catch at the bottom with the elbow straight right now to avoid future problems. That said, I don't know what you mean by low-rep, so if you are doing a significant amount of work above what you've done in the past there is a possibility that it is just normal "growing pains."

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  6. #6
    JasonL.Ac. is offline Senior Member
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    Form/technique issue. See an RKC, or post a video. Rather than give up snatches, fix the issue and carry on! Given what you've accomplished with grip, I can't imagine it would take you that long to fix it.
    Jason Ginsberg, RKC2, LAc
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  7. #7
    bwwm is offline Senior Member
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    +1 what Jason said. In Return of the Kettlebell, Pavel mentions some folks may tend to muscle the bell a bit with the bicep. It's not uncommon, but if you're going to start doing significant volume it will need to be addressed.

    The good news is, with your grip the only thing holding you back will be your conditioning. Which I would guess is why you're doing snatches in the first place.

  8. #8
    AndrewR is offline Senior Member
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    Muscle soreness when doing something for the first time is normal. Even if you've done it previously and then stopped it's still normal.

    The bicep works very hard eccentrically on the downswing of the snatch to prevent the arm being snapped. Eccentric training is largely responsible for muscle soreness. No surprise then when you've got a new exercise and one that demands massive eccentric contraction of the biceps that they're sore.

    Solution, providing form isn't the issue, is simply to do a few less until you're accustomed to them. As Pavel says "too many, too hard, too soon".

  9. #9
    Avenue is offline Senior Member
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    Quote Originally Posted by JasonL.Ac. View Post
    Form/technique issue. See an RKC, or post a video. Rather than give up snatches, fix the issue and carry on! Given what you've accomplished with grip, I can't imagine it would take you that long to fix it.
    Agreed, if possible perhaps consider lowering the weight and focusing on your form. I had a similar sort of pain (from the sounds of things) and it was mostly an issue of poor form on my part, and getting used to the exercise.

  10. #10
    Rambodoc is offline Senior Member
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    And why isn't anyone saying his biceps tendon may be shortened and inflamed and could benefit from stretching? Just asking honestly. Considering he is a grip athlete, this is important, perhaps?
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