Getting WOB ’over’ the bar question

Wayne - looking at my video I can see that my head is coming up as my arm rises.  I am not looking ahead if that is what you mean?

Myles - if I take steps out, then mentally I start to throw 'back'.  Once I do that I kill all my height really quickly.  I am litterally dropping the weight only about 2-3 feet from where I am standing at the moment.  If I move out then I'd never get near the bar.

Thanks for all the feedback....

Myles...about one foot length out...got it.
Wayne...snap the head back on the lift?  I am visualizing that and will try it this weekend.
Thom...hips forward...yeah I may have to watch for this, I know I work on it with my deads for the lock out, haven't thought about it for WOB.
Sean...wrist snap...hmmm, I read that and wonder if I have enough hand strength for that.  I can see it as a follow through thing...but will have to work watching for that in my throws too.

Good stuff and lots to work on.
Thanks.

JWC III wrote: I also focus on driving my hips forward.  Along with the head thing.  Do some reverse grip hang cleans, you are forced to drive your hips to clean with a reverse grip from a hang.

I know several people on the board like these, and Al Oerter, Ricky Bruch, and Richard Sorin all like(d) them, but I really find them to be an inferior lift to hip snatches for those that have the space for overhead lifts.  Hip snatches engage the hips just as much, are more explosive, include a full triple extension, and are not limited by the biceps in the way that cheat curls often are. 

I suspect the main reason hip snatches are not done more often by throwers etc is that relatively few people even know what they are or exactly how to perform them.

However, here is a video that includes Ricky Bruch performing Power Curls - at 2:00 and 2:48. 

http://www.youtube.com/watch?v=6NM4vsQEr0o&feature=playe r_embedded#

This is an even better video, which shows the same Power Curls at 2:20, but also includes good footage of a half-squat down to a bench, clearly showing the difference between a "bench squat" and a Westside Box Squat.  There are also a couple of great shots of Ricky doing a snatch-grip Behind Neck Power Jerk, including a cool slow motion segment.

http://www.youtube.com/watch?v=iRvobUzSOjg&feature=relat ed

I should probably copy this post to the Training section.

Thom,

I think your way is actually the more common and "better" way.  If you like them and they are working for you keep doing them.  I just think the Hip Snatch is superior for the reasons stated, which apply to your technique as well.

I agree with the above post.

One arm kettlebell swings have helped my WOB but don't throw out the snatch though.With a heavy kettlebell they work the the prime movers in the WOB, basically hip extension, glutes and hams dynamically and quads if you take a bit of a knee dip with the hip hinge.Especially good for the traditional WOB style IMO.

Bill - yep -all the time. One handed and two handed '

Trying to time in a wob scoop as it passes thru knees.

These and  heavy dbell snatches

Bill/Mike,

A similar but superior option is using something along the lines of either the Sorinex "Hungarian Core Blaster" or the "Ballistica" with a narrow parallel-grip handle attachment (for those inclined, either can be made easily by anyone with basic welding skills).  A suitably heavy kettlebell is also an excellent alternative if one is available.

All of these options allow for a superior grip and threfor a more dynamic movement with heavier weights.  This is especially true of the parallel-grip setup.  Do these up to an arm angle of more than 45 degrees and less than vertical.

The device described by Charles Polquin in the attached article would probably be the ultimate way to go, but these are not readily available.

http://www.tmuscle.com/free_online_article/sports_body_train ing_performance/explosive_neural_drive