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Exercises Movements, technique & proper execution

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Old 02-12-2006, 03:29 PM   #1
Lee Lister
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My first full WOD workout this morning (I’m running a couple of days behind the official WOD, so it was Friday’s). I used 24lbs Dumbbells and found no problems with the weights, set, reps, but didn’t feel like I was getting the explosive thrust from the squat... should I continue with the weight and expect the explosiveness to develop or drop the weight and place more focus on the thrust component?
Any advice would be appreciated, Lee
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Old 02-12-2006, 03:59 PM   #2
Chris Kemp
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Lee, if you focus, can you manage 1 or 2 explosive thrusters? Like the O-lifts, I find that you need intent to get the necessary explosiveness for thrusters. It is possible to go through the motions, but if you want the explosiveness you need to work for it. If you are comfortable with the weight, this would be my first suggestion.

Don't take this as patronising, not meant to be but depending on your sporting/ lifting background this explosiveness may be foreign. Just try to fire it up and see how you get along.

Cheers, kempie
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Old 02-12-2006, 04:04 PM   #3
Greg Kemp
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Another Kemp, sweet.

Lee-
When you drive out on the thruster think of driving hard off of your heels and snap your hips forward. While snapping the hips forward drive the weight overhead. You will know you are doing it correctly if the weight clanks at the top from a forceful explosion. With DB's you might not get the same feeling with the clank, but you will notice a difference.
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Old 02-12-2006, 10:53 PM   #4
Lee Lister
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Thanks Greg, my training background has been Kettlebells and traditional weights, but not a lot of squatting experience…
I have to admit that I wasn’t probably working for it as hard as I could, a little focused on it being the first WOD and been awhile since I was up at 5.45am to workouts... as we’re summer here in Aust, I’ve been enjoying the weather and evening workouts...
Would it be similar to driving the hips forward like in a KB swing but from a lower position?
Lee
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Old 02-13-2006, 09:02 AM   #5
Don Woodson
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Throw in a few sets of bullfrog jumps without any weights at all.
But take it from me--don't do them in your basement and knock yourself silly on a floor joist. I put a lump on my head, hurt my neck and couldn't work out at all for a while.
Also, duck walks help build explosiveness from the bottom. Then add some weight to the duck walks with a bar or log across your shoulders.
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Old 02-13-2006, 03:51 PM   #6
Tim Ulcoq
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just an idea,

i occasionally do thrusters with a sandbag, because its such a deadweight and a real bugger to move, so it leaves you no choice but to be explosive. I find that after doing a sandbag thrusters for a while, my dumbell thrusters are really explosive
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Old 02-13-2006, 10:18 PM   #7
Lee Lister
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Thanks guys, as I've just finished making my sandbag, I'll give that a go as well...
Lee
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