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Old 08-21-2009, 06:14 AM   #1
Francis Palattao
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Do you drop bumper plates or still lower them controlled?

I was wondering for exercises that require you to do your max or strength component workout. Do you drop bumper plates to conserve energy?

For example I was doing OHS and Clean and Split Jerk a few days ago and even after completing my max rep, I still manage to lower the weight but in a controlled fashion.

However, this in a way wastes energy.

Thoughts?
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Old 08-21-2009, 06:16 AM   #2
John S Park
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Re: Do you drop bumper plates or still lower them controlled?

They are made to drop I drop them on rubber mats though
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Old 08-21-2009, 06:34 AM   #3
Christian Lemburg
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Re: Do you drop bumper plates or still lower them controlled?

Hi Francis,

I have asked a similar question long ago, about the advice of Jim Schmitz to lower weights and not just drop them - see http://www.board.crossfit.com/showthread.php?t=5644 - no consensus here, some prefer to lower (mostly to limit the noise), some prefer to drop (to avoid the stress on the back). All say it is OK to drop "higher" loads.

If you have a rack or similar facility, a good (but slightly laboursome) option is to lower to the shoulders, put on the rack, dismantle, and then put to the ground. That works quite well, even for higher loads. But of course it takes a lot of time.

Regards,

Christian
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Old 08-21-2009, 05:29 PM   #4
David Sailor
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Re: Do you drop bumper plates or still lower them controlled?

Some of my guidelines:

I really hate to drop a bar mid stream doing single jerks or OHS. Then I have to strip the bar and reload. I will lower it to the rack position as long as I can do it safely.

Lowering a heavy bar after a successful OHS is tough. So, as much as I hate to break the above, I would rather reload then take the strain of lowering and the impact on my neck.

During a metcon, I drop as often as needed.

Trying to save a failed lift is inviting disaster. If I miss a jerk, snatch, ohs there is no way I'm going to try and attempt to control the bar.

After my last single, especially if it's a PR, it's going to bounce!
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Old 08-21-2009, 10:46 PM   #5
Francis Palattao
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Re: Do you drop bumper plates or still lower them controlled?

Is the consensus then to drop the bumper as long as they are 75lbs and up. 2 x 25lb bumper plates?


Quote:
Originally Posted by David Sailor View Post
Some of my guidelines:

I really hate to drop a bar mid stream doing single jerks or OHS. Then I have to strip the bar and reload. I will lower it to the rack position as long as I can do it safely.

Lowering a heavy bar after a successful OHS is tough. So, as much as I hate to break the above, I would rather reload then take the strain of lowering and the impact on my neck.

During a metcon, I drop as often as needed.

Trying to save a failed lift is inviting disaster. If I miss a jerk, snatch, ohs there is no way I'm going to try and attempt to control the bar.

After my last single, especially if it's a PR, it's going to bounce!
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Old 08-22-2009, 12:20 PM   #6
Scott Stevens
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Re: Do you drop bumper plates or still lower them controlled?

Especially if you workout at an affiliate (amongst other people), lower it in a controlled manner. Basically a drop with your hands near the bar so you can control that first bounce. They're made to be dropped.

I mean, you know when you need to drop it or when you can control it down.

Anyone want to talk about whether or not the descent in a deadlift is part of the work set? haha.
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Old 08-22-2009, 01:02 PM   #7
Jesse Kodadek
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Re: Do you drop bumper plates or still lower them controlled?

Drop it like it's on fire.

Lowering a clean and jerk with bumpers is counter productive.
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Old 08-22-2009, 11:17 PM   #8
Veronica Carpenter
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Re: Do you drop bumper plates or still lower them controlled?

Quote:
Originally Posted by Scott Stevens View Post
Especially if you workout at an affiliate (amongst other people), lower it in a controlled manner. Basically a drop with your hands near the bar so you can control that first bounce. They're made to be dropped.

I mean, you know when you need to drop it or when you can control it down.

Anyone want to talk about whether or not the descent in a deadlift is part of the work set? haha.
That's basically the rule in competition as well.
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Old 08-23-2009, 08:11 PM   #9
Francis Palattao
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Re: Do you drop bumper plates or still lower them controlled?

So basically drop them when I perform OHS, Any type of Clean or clean and jerk/press.

Correct?

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Originally Posted by Veronica Carpenter View Post
That's basically the rule in competition as well.
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Old 08-23-2009, 08:51 PM   #10
Ben Moskowitz
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Re: Do you drop bumper plates or still lower them controlled?

Great article by Adrian Bozman on this very issue:
http://sanfranciscocrossfit.blogspot...o-bailing.html

WFS

At the end of the following video, notice how Greg Everett receives the bar by softening the knees and even extending the ankles to shorten the distance the bar travels between the locked-out and on-the-neck positions.
http://www.performancemenu.com/exercises/videos/OHS.mov

WFS

Last edited by Ben Moskowitz; 08-23-2009 at 08:55 PM..
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