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Exercises Movements, technique & proper execution

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Old 01-30-2013, 07:52 AM   #11
David Alexander
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Re: Tips on Dumping Weight

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Originally Posted by Keith Miller View Post
If you want to be more confident on bailing an overhead lift, primarily the snatch grip, do this: Get your bar and overhead squat it, then, while in the bottom of the OHS, do some practice dropping it in front of you and in back of you using straight arms and basically guiding down under some control. You can also use some light bumpers. Do 5-10 reps or so just to get yourself comfortable so you don't panic when a lift is out of place. Usually, your body will instinctively move out of the way, but sometimes not, so the practice is warranted!!
So what you are saying is the best way to get better at failing, is to practice failing....haha.
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Old 01-30-2013, 08:29 AM   #12
Brendan McNamar
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Re: Tips on Dumping Weight

We teach bar dumping at light weight when we teach squats.

Release finger grip (thumbs stay hooked on bar)

Push forward the hips and back with the hands. You only need small separation.

When I got stuck at 300 on linear progression I got really good at it. Sucked to have to unload the bar to put it back in the rack.

Over head is easy. The slightest push sends the bar safely forward or backward. Again this can be practice and tested. OHS into the bottom and dump forward or backward.

As has been said the scariest moments in my three years of operation have been when someone tried to hold on or save a lift that was beyond salvage.

I always explain to my people "You can't hurt the floor, you can't hurt the equipment but you can do a lot of damage to the soft human in the middle. So protect yourself first and foremost."
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Old 01-30-2013, 08:47 PM   #13
Keith Miller
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Re: Tips on Dumping Weight

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Originally Posted by David Alexander View Post
So what you are saying is the best way to get better at failing, is to practice failing....haha.
Basically, yes!! I know too many coaches who do this so that the lifter realizes they can dump the bar without trying to save an out of place lift and risk injury. As I said before, it will make you more comfortable and realize you don't have to save out of place lifts!!
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Old 01-30-2013, 09:28 PM   #14
Mark E. Wallace
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Re: Tips on Dumping Weight

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So what you are saying is the best way to get better at failing, is to practice failing....haha.
Does that seem unreasonable to you?

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Old 01-31-2013, 02:31 AM   #15
David Alexander
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Re: Tips on Dumping Weight

No, it completely makes sense. I was just being a little sarcastic.
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