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Spinning WOB
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Pop Tartan View Drop Down
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    Posted: 6/13/10 at 8:00am
With all these ladies putting up impressive numbers in the WOB (Adriane, Lacy... freaking awesome!!!), I need to get cracking and learn the spin technique.

I've had a few practices so far and I've moved from 'in danger of hurting self and others' to 'ineffectual spinning'.  It doesn't feel like my orbit is high enough and the position I'm landing in for my pull doesn't feel the least bit powerful. 

Hints, tips, magic creams?

Thanks!
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Duncan McCallum View Drop Down
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Points: 7442 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/10 at 8:10am

Kate!

Once, long ago, I journeyed to the Temple of Baab with the same question.  Mike handed me a 28 pound weight and had me practice with that.  Then he gave me a 42.  No 56 for this kid.  What gives?

I found the lighter weight helped me get a feel for where my feet needed to land in order to accelerate the weight.  Learning how to counter the weight through a much higher orbit is key, and granted it was a 28 and then a 42 and not that big a deal (for a fat kid) it really made me appreciate that fine line between balanced control and total bedlam.

Lots of videos on YouTube about it as well.  Maybe give it a try with a modified LWFD and get a feel for the technique?  I am sure you already thought of that...but my time and advice are free.

And worth every penny!

Keep us posted!
The man in the arena.
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feefiefofeather View Drop Down
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Points: 293 		Post Options Post Options   Thanks (0) Thanks(0)   Quote feefiefofeather Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/10 at 6:09pm

Duncan's right about the lighter weight. When I first started doing it, I used the 14 and exaggerated the throw, trying to shoot the weight as high into the air as possible, just to get the feel for it. (Granted, I don't put up the numbers that Adriane or Lacy do, but it definitely helped the technique!!)

Also one-armed dumbbell snatches are good in general for this (more for the standing technique though), and another athlete has also suggested to me a one-armed side shrug from the floor, with a very heavy dumbbell. Basically you're mimicking the motion of the pull from the bottom of the throw, and it helps you to be explosive when you plant.

Hope that helps!

Literature is strewn with the wreckage of men who have minded beyond all reason the opinions of others.
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Pop Tartan View Drop Down
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Points: 25 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Pop Tartan Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/10 at 2:09am
Sweet, thank you!  I'll give this a try!
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JWC III View Drop Down
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Points: 1277 		Post Options Post Options   Thanks (0) Thanks(0)   Quote JWC III Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/10 at 3:59am
I totally agree on using a lighter weight. Also, cast that
weight almost straight up and rotate under it. Then, block
your hips to the bar and that forces you to go straight up
with it.
Thom Van Vleck
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plockton View Drop Down
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Points: 102 		Post Options Post Options   Thanks (0) Thanks(0)   Quote plockton Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/10 at 7:52am

dinosaurs adapted, feathers are proof; still, there is something proper about the standing technique

therefore, i refuse to adapt; even a trilobite has his pride
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Points: 25 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Pop Tartan Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/10 at 4:22pm
With my results so far with the spin, I'd love to agree.  They seem like two different events. But topping out with a 15' standing is not going to keep me running with the big dogs!
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WALLY.OLECIK View Drop Down
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Points: 1594 		Post Options Post Options   Thanks (0) Thanks(0)   Quote WALLY.OLECIK Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/10 at 9:14pm
Originally posted by plockton plockton wrote:

i refuse to adapt; even a trilobite has his pride

A trilobite, being a three cell creature, had no hands or feet so it probably didn't stand or spin.  lt, presumably, had no pride either!! 
16lb-hammer(at)sshga.org

"Try not. Do or do not. There is no 'try!'" Yoda
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Wayne Hill View Drop Down
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Points: 2935 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/10 at 12:31am
Well, it had enough pride not to spin...
"We may be small, but we're slow." - MIT Rugby
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