I just invented a new neural charge exercise - for those of you who still incorporate activation style work into your training.
The name is in ‘beta’, but basically, it’s an explosive kettlebell swing but you let go at about 45 degrees of shoulder flexion.
I use a backpack because it’s light, versatile, and won’t bust (if you have a nice backpack like a Jansport) or break anything. Also because of how easy it is to swing.
Regarding loading: It’s 5lbs, tops, in the pack - it’s your standard folders, binders, a pencil pouch, etc that you’d expect to be in a student’s pack. Nothing breakable. It doesn’t have to be heavy. But because the majority of the weight is at the bottom of, it’s very satisfying to swing and throw.
This exercise is AWESOME for activating the posterior chain. I’d compare it to a medicine ball slam - for you glutes and hamstrings.
I actually love KB throws… sadly you can’t do them anywhere but in a sand pit (even in a yard or field it will wreak havoc on the lawn) or a synthetic football field.
Back when I was training as an olympic lifters we often started our sessions with snatch throws (doing a power snatch with 10kg per side releasing it at the end trying to make it go as high as possible).
[quote]Christian Thibaudeau wrote:
I actually love KB throws… sadly you can’t do them anywhere but in a sand pit (even in a yard or field it will wreak havoc on the lawn) or a synthetic football field.
Back when I was training as an olympic lifters we often started our sessions with snatch throws (doing a power snatch with 10kg per side releasing it at the end trying to make it go as high as possible).[/quote]
[quote]Christian Thibaudeau wrote:
I actually love KB throws… sadly you can’t do them anywhere but in a sand pit (even in a yard or field it will wreak havoc on the lawn) or a synthetic football field.
Back when I was training as an olympic lifters we often started our sessions with snatch throws (doing a power snatch with 10kg per side releasing it at the end trying to make it go as high as possible).[/quote]
snatch throws sound awesome! :P[/quote]
They are. But…
You need super high quality bumpers as they do take a beating from the landing (especially since the bar doesn’t always land squarely)
You need a bar you can waste. The shock absorption will damage a high quality bar. We use an old bar that was slightly crooked and that nobody used for any type of lifting
From experience you have no business doing that exercise unless you can power snatch AT LEAST 110-120kg (244-264lb)
If your power snatch is not high enough you can do the same drill with a med ball
[quote]Colbstar wrote:
I just invented a new neural charge exercise - for those of you who still incorporate activation style work into your training.
The name is in ‘beta’, but basically, it’s an explosive kettlebell swing but you let go at about 45 degrees of shoulder flexion.
I use a backpack because it’s light, versatile, and won’t bust (if you have a nice backpack like a Jansport) or break anything. Also because of how easy it is to swing.
Regarding loading: It’s 5lbs, tops, in the pack - it’s your standard folders, binders, a pencil pouch, etc that you’d expect to be in a student’s pack. Nothing breakable. It doesn’t have to be heavy. But because the majority of the weight is at the bottom of, it’s very satisfying to swing and throw.
This exercise is AWESOME for activating the posterior chain. I’d compare it to a medicine ball slam - for you glutes and hamstrings.
Try it out.
Colby[/quote]
COLBY
that is great!!
we used to do that with the shot. also double overhead throws. like medicine ball.
tons of fun
Cool feedback guys!
To CT: one of the reasons I opted for a backpack was because it won’t tear up my yard. I might try doing a backpack overhead snatch-like throw. Basically where I just let go at 165 degrees of shoulder flexion instead.
To domcib: I’ll do that next N.C. session. I was thinking of push jerk backpack throws. I’m excited at the idea that there are endless possibilities!
I’ve been incorporating a lot of “household” N.C. exercises - those busy school nights filled with homework, jazz band practice, chores, and helping my dad work on our house when I just can’t go to the gym.
One of my personal favorites is a pillow slam. It’s a medicine ball slam but with a big fluffy pillow.
Pros: Something about the sound is ultra satisfying, automatically fluffs pillow, scares family members
Cons: Pillow may bust soon = excessive clean-up, which kills gains of course;)
For my KB class or my clients we use KB swing jumps.
I will try linking something here.
But all it really entails is doing an explosive 2 -handed swing and just long jumping with the bell. You start jumping forward right before the bell goes past your thighs on the ascent of the swing.
[quote]FISCHER613 wrote:
For my KB class or my clients we use KB swing jumps.
I will try linking something here.
But all it really entails is doing an explosive 2 -handed swing and just long jumping with the bell. You start jumping forward right before the bell goes past your thighs on the ascent of the swing.
One of the best warmups/Metcons .[/quote]
I personally would not do that. Jumping forward with a KB would put a ton of sheering forces on the knees and could lead to patellar tendonitis
Really you think so I have been training this exercise for over 5 years with well over 1000 cilents.[/quote]
Good for you. I didn’t say that you shouldn’t use it. I say that I wouldn’t use it. I do not see any benefit that would justify the risk, even though it’s a small risk according to your experience. I know many exercises that are much more effective than that for the same purpose and cannot justify using it.
Now, I too use exercises that some coaches might see as potentially dangerous so I cannot critique your choices. But I personally do not feel that it’s worth it.
Heck a Crossfit guy just broke his spine doing a snatch. So many coaches would see it as a dangerous movement, but it’s still a favorite of mine that I use with a ton of clients. As long as the coach is doing a good job, then there are very few unacceptable exercises. My issue is that when the “good coach” is not there it can become much less safe, which is why I don’t like recommending exercises like that when the person attempting to use it doesn’t have the proper coaching.
I just got 365lbs on the conventional deadlift for a single. 50lbs more than my previous test I did on August 18th, 2013.
It’s totally unrelated, but I wanted to share and didn’t feel it necessary to make an entire new post.
I weigh about 155lbs and am 16 years old.
Notes on the lift: I’m surprised to find that my forearms are not the weakest link. I had an easy time holding the bar for a few seconds at the lockout. In fact, the weakest link was my hamstrings. They were shaking from the initial pull until right below the lockout.I had my training partner watch me - he pointed out that my whole spine was erect the entire way - so it wasn’t any supportive musculature like lats or anything. Tightness was not the problem. But I believe hamstring power was.
Thoughts? Recommendations for the future? Tips for a more successful lift next time?
