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I am doing light loads ~30-40kg, and I am pretty comfortable with holding the barbell vertically up using my elbow when doing cleans. Why is it recommended to keep it on the delts? Refer

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As the weights go up (a bodyweight clean is a pretty reasonable late-beginner/intermediate number), you will be physically incapable of holding the barbell up with just your elbows. Even if you can currently support the weight in that manner, it's a good idea to use the proper technique from the beginning, so you ingrain the correct movement patterns.

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  • I 2nd that answer and wanted to add: Work on some wrist/shoulder mobility to help with the pain while holding in a front rack. Mar 14, 2023 at 20:36

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