Monday, November 27, 2006
Form play and pullups
I always learn something when Mike Castro visits. He dropped by our Saturday workout and did some swings just to pass the time til we finished. Three sets of 100 reps with the 24,28 and the 32 kg if I'm not mistaken and I dont think he's been doing much kb work of late either.
That didnt surprise me; I've seen him do stuff like that regurally. But it did force me to look at his swing mechanics.
He had much more of a knee bend on the descent than I am used to seeing of late and it made me think back to when he trained us and how he swings the bells. There is no "right" and only way to do anything. For beginners there is the classic technique for everything as well but once someone enters the intermediate( let alone the advanced) stage of training, individual nuances come into play. One must maximize individual biomechanics to maximize output.
I, of course, being the dogmatic perfectionist that I am, always try to fit myself into the quintessential classic form regardless of whether it fits or works best, or even if it works at all.This almost always gets me in trouble and it did when I trained WSB. I was always trying to squat with too wide of a stance for my build( which is very small hipped and no ass).
AS Louie said to me " you are built to deadlift".Unfortunately I am too weak to excel in it but you get the point. Deadlift, not squat.
As per Bretts post about single leg deadlifts and starting the lift with a 20 degree knee bend I always felt that way about barbell squats. I knew if I could start the lift with a 20 degree knee bend I could get my hips into the lift from the start. Starting with a locked knee it was very hit or miss whether I could get my hips back.Usually miss.
ESPECIALLY if I am trying to JUST sit back and NOT use my legs.
WSB almost made a fetish of NOT using quads or pecs and this, imo, was a mistake. Use it all. Why leave anything out of a lift? Just use it in the right place.
Quads are breaking muscles as well as knee extensors and when I break at the knee first it seems to provide a platform for my hips to rotate from. My own lumbo-pelvic rythym( thank you gymnastics very much) is pretty screwed up and this is how I get my hips and legs into squat/pull pattern.
If you look at Mikes picture in GiryaStrength gallery you can see this on the cleans and swing.He has a long femur and strong quads as well as hips. He uses them both. More like an olympic clean off the floor than a power squat( basic rkc).
It also keeps his combined center of mass over hisbase of support much better as it shortens the lever arm. Looked interesting so I gave it a try and it even more interesting!
Dont know if my knees will take it but it felt very natural, and strong stroke.I put up some vids of it .
Here's the hip centric form
Steve Cotter also has a more leg centered swing I just recalled. Makes sense considering how freaking strong his legs are. Train you weakpoints but compete your strengths( me).
Tactical Pullups( shoulder is most open it has been in years. almost scared to write it down)
I cant beleive how good these felt. my shoulder was the most "in" it has been in eons! The reverse grip hang really finished off the ROM and flexiblity issue I think. at least for now.
200 reps of one arm, two hand, hi pulls, transfer and snatches working with this new techniqque
weights varied from 16 to24 kg.
this will be an interesting experiment anyway. what else do I have to do? not training to compete is the hardest thing I have ever done in training. Having a competition to spur you on makes training so much easier. Holding back all the time and yet still showing up and pushing as hard as safely possible is way tougher.
20 kg 200 feet per arm
1600 feet. PR
30 sec rest/arm
these also felt fantastic! gait is much improved and stronger.
light stands two and one foot