Monday, January 28, 2013
Double 22 kg swings and KB front squats
These are really coming along and today I made a great little technique discovery that will make things even that much easier. I decided that instead of trying to keep the handle above the knees I would let it go as low as I wanted to find more space in the groove.My arms are seriously long and my back is very short so keeping them up tight makes for very little reach back and a resulting less powerful up swing.
By reaching down more it really let me feel a bigger ROM and the swing felt great. Height was no problem and the 22's felt like 16's or less. Most excellent. Another example of how my form is almost never "standard". But I can get it done as long as I listen to my body and the resulting outcome of strength and power
Double kb swings
2 16's x 5 x 2
2 20's x 5
2 22's x 5
x 8 x 3 rounds
nice thing about double work is that the pounds add up fast! Using four different weights is really letting me dial in my strength speed and endurance in a variety of ways, and each contributes to the other and builds the other.
Double KB Front squat
2 16's x 3,4
2 20's x 5
In my Quest to 'restore my lost physical functions' as JDC put it so well, I decided to restart kb front squats. Now that my shoulder is stable( it used to sublux when holding the bells in the rack position ) and my back is stable enough as well to tolerate the ab loading squats give, AND the belt squats have been working so well I thought I needed another day of leg work I would give them a whirl.
Since I can't do them to SFG standards with a close stance and rock bottom I decided I would do them in the way that I can, power squat style, with a wide stance, vertical shin and pushing hips back. Your basic hinge.
While I am embarrassed to put up this video with such shallow depth I wanted to record where I started back so here it is:
the key things: my shoulder stayed in place, my knee and back felt fine, and I could really feel my glutes working. All good. I will get better depth as I relearn how to do this. I haven't done a loaded squat in many years( belt squats recently aside)
I am very happy with this start.
40 kg x 20 x 3 sets
x 30 x 1 !!! Burn in the quads! Burn in the squats. NICE! very close stance and a high tempo.Love these
3 sets of 7 reps with pause on floor.
WOO HOO! Real pushups again with no destabilization at all! Killer! Ring dips are next.
datsit tired and cold