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Question on Timing for WFH

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Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
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Topic: Question on Timing for WFH

Posted By: Greg Hadley
Subject: Question on Timing for WFH
Date Posted: 5/16/05 at 2:48pm

I understand the idea of waiting until the weight falls to your ankles before pulling up, but I have a problem with throwing my hips too far forward too quickly. I end up being way over extended as the weight travels upwards. Does anyone have any ideas on how I can solve this little problem?

Replies:

Posted By: Wayne Hill
Date Posted: 5/16/05 at 3:52pm

Greg Hadley wrote:

I understand the idea of waiting until the weight falls to your ankles before pulling up,

Well, yeah, but there's a bit more to it. If you crouch deep on your backswing, you can pull the weight forward, smoothly, as it begins to drop. This is velocity that counts toward height at the end of the pull, so it's worthwhile learning to do. You do this with a slight hip extension, which can then smoothly change to leg and hip extension as the weight approaches the bottom. This hip extension is super-easy to do, because there's very little grip load at this point.

The set of cues you use to achieve all of this, on the other hand, is another story. Some of it might happen naturally, so the cue you need has to do with some other aspect that you have to touch off purposely.

but I have a problem with throwing my hips too far forward too quickly. I end up being way over extended as the weight travels upwards. Does anyone have any ideas on how I can solve this little problem?

Are you saying you ending up leaning back? A proper WOB involves a bit of back lean at the end, IMO, but it's a problem if the weight goes backward sharply (rather than up) or you find you actually need to take a step to stay up.

In my WOB, I have two problems I have to watch for. If the weight goes up and stays in front of the bar, then I'm not finishing the pull with a max extension. If the weight goes under the bar and sharply backwards, then I'm not getting enough leg drive into it early in the pull.

-Wayne

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