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I work 5 mins from there if you're serious I'll toss you the oop.Get me one
I'll paypal on sight
So I was playing around with my hang cleans the other day, noticed something and tried it again today. Seems to work.
One concept I've been playing around with is load placement, or where to feel the tension or load the weight on the hands/feet. For instance, if I'm doing a tricep push down on the cable machine, I want to focus on pushing the weight down with the outside half of my hand, rather than the inside half of my hand (uh think karate chop), rather than the inside part of my hand (which could lead to internally rotating my shoulders, which would recruit other muscles that I probably didn't intend to).
Anyway, with the clean, you often hear people of a "second pull", that second pull when the bar is already at around the hips. What never made sense is how you're supposed to pull again if your muscles are already firing. In other words, I was trying to come up with a way to actually pull again, and not just arbitrarily convince myself I was pulling again (however weakly).
So I have these 5 fingers, but I like to group them in 3 different groups: pinky and ring finger, index and middle finger and also the thumb. The thumb is so cool. Each group will allow me to fire some muscles more than the other group, it seems like. Maybe you guys have noticed this kind of thing.
So say I'm setting up for a power clean (more specifically, I'm starting on blocks, chilling with my glutes flexed, abs tense, bar at hip height), then get into a slight knee bend before hinging at my hips to lower the bar (again, I'm experimenting so I'm not letting the bar hit the ground; these are all power cleans; plus I'm at 24 hour fitness and I hate dropping anything so nothing ever touches the ground if I can avoid it).
While I'm lowering the bar, I'm making sure to save some ammo (or some muscles) and focuse on keeping the tension on the index/middle finger as much as I can (by loosening grip on the other fingers). Now I go into that "first pull" by extending my knees and hips (while maintaining the tension on the index/middle finger as much as I can) and then once I'm up I get into using my pinky/ring finger for that second pull (which I was saving for this occasion). The bar comes up noticeably easier than if I had just been muscling up the bar with my grip far throughout my fingers. Now when the bar is up and I feel ready to get under I pivot with the thumb (trying to get it to point upward through the bar) and my elbows get under faster that way.
So anyway tl;dr thinking of the hand as having 3 different shots at the bar has helped my clean (first pull focusing on bringing the bar up with the index/middle finger; second high pull focusing on the pinky/ring finger; final pseudo pull focusing on the thumb attempting to go up through the bar and acting like a lever to shoot the elbows under the bar).
tl;dr the tl;dr parceling out the tension seems to help. Hope this makes some kind of sense and I don't the lolwut treatment.
the things you could do to practiceThis dude thinking it's all in the fingers,
Im talking about the ones in the boxes at the outlets.go to the MetCon thread in the nike section. Is there a color you are interested in?
Romaleos heel height - .75"
Metcon heel to toe drop - 4mm
Come on T don't be one of those guys broWhats the difference betweem squating in romaleos and putting a small plabk or weight under your heels. ?
My boy let me try his. Thats what it elt like
Come on T don't be one of those guys bro