I knew I didnt want to pull with my arm but I was a having a hard time feeling what I was supposed to be doing.Wednesay, the bell was swinging well and my hips were popping at just the right place. Today I was trying to find the gas and got my hips into too soon. I got my reps but it wasnt what I wanted.
Then Nick helped me figure out I had to extend the back FIRST, just like in a power squat to get my hips in the right place to snap hard. It's also very much like the tap swing on the rings or the high bar. There is only ONE place where leverages and motion are optimized to get the most momentum out of the snap and create the biggest arc. Same with the swing, or snatch and now I got it.
On a power squat you go down from the hips first with the head moving last. On the way up you drive your traps into the bar and extend the back hard, which opens up the hips enough to get them into position to drive and then the quads finish things off. I was doing nothing to extend my back and trying to just use the hips and let the bell swing.
When I started arching up I immediately found the groove I had on the high pulls. The problem with snatching is that it is so easy to think about the snatch portion( which should be an afterthought) way too early. Then I start scooping or pulling on the bell. Gotta create the swing first, then snatch it.
( 20 minute full stretch out first)
53x5/5/5/5x9 sets.180 reps/9540 pounds
One arms swings
5/5= 68 reps/3074 pounds
Just to work technique on the swing position( which held) and get my reps around 250.
Bosu ball stands
supersetted with halos. feels great and left foot is so much more stable than the last time I played on the bosu. training barefoot has really helped.
Feel great.datsit, staying loose. rifga later today.