Front Squats vs. DL’s

If your goal is to improve your stone throwing, which exercise would be better to emphasize?

I would recommend Learning the Tech. Go to a clinic , seek some 1:1. Put the time in with drills and event specific lifting. I've seen guys struggling with the Lt. stone for 10 years - all they have to do is ask. But to get to your question- the Back squat , squat jump, Bench Press and bench throw are the core movements of most World Class shot putters.

I haven't benched in like 5 years, and was never good at it. 

Your bench is weak.

We both have thrown 50+.  You already have the answer.

will barron wrote: I have benched 315 before. once.

I don't know if that was to contradict or confirm what i wrote.  I will tell you that it only confirmed it.

Will wrote: but shouldn't stone putters bench, like, 350 minimum or else suck regularly?

Dunno.  Should they?

Being stronger in anything certainly isn't going to hurt, imo.

you give amazing technical advice. I think I will focus on the lifts that "certainly aren't going to hurt" this winter...

I predict a 575 dead chalk and belt only this winter. no question. I will do a glide for one throw in the stone at every comp you tell me to if I fail...its on.

I was confirming my weak bench for you by the way.

berby wrote:   at 186

^^^ Another correlation?  Not enough puddin' in your britches.

dWood wrote: Craigor-whats your bodyweight now and do you have any plan to update video's on your site?????

Im 275ish right now, looking at 290 this offseason.

Videos are coming soon.  I'm still trying to regain all that i lose during the season.  I've pulled 6+ and FS 455 already, so i think i may be ahead of where i was last year.  Look for some big ones this winter, assuming i can stay in one piece.

dwood wrote: am weighing in at 225lbs down 30lbs since the surgery-but figure once I start squatting reguarlly b/w will come up...1/2 front squats in smith machine today-i know its ridicously light but its a start...I will front squat 405 for reps in Aug 2007 and videotape it-mark my word!

Sweet!  Great to hear you are recovering so well.  I will hold you to the august 07 goal, and would be happy to post the vid for you, that would be an awesome comback!

-C

What do you guys think of "high back squats"....i just cannot get into a good front squat position.  so I set the bar as high up on my neck as possible....very awkward, but it feels like more of a front squat.  I have been doing zercher reps as a finishing exercise, this way I can learn the movement (Thanks Craig!!)

Everything going well for off-season....down to 257, running, deads, cleans, push press, bench etc.  Going to get down to 250!!  Then hold it for 1 moth and see how much stronger i can get.

I always lose the weight...I cannot get my elbows up to prevent the weight from going forward.  The elbows want to point towards the ground.  My flexibility must be poor....too much bench??  it is very frustrating...so I am trying to use the "high back" squat to get the work done.

I always seem to want to fall forward with the weight...not so much balance, the weight just wants to slide down into a position that I cannot control.  Imagine trying to hold the bar partway down your chest.