Pro Interpretation of WOB

After Kurts Exc Inerpretaion of WFD Im excited to hear WOB.

( Dont make Kurt do all the work ) 

Standing and Spinning.

Edited by S McCracken

meat - "legs,legs,legs" Watch your knees on last pull - no rapid dip and extend as weight passes below = no height. CSmith- patience - wait for weight to hit bottom. My mantra = legs , be patient.

Speed, man. Ya gotta pull sooper fast outta the bottom. Wait until it's past your knees and it's too late.
Basicly what Roy said, just do it fast.

Spinning
From previous posts on NASGA -- no pros but some very good spinners.

Terry Smith
http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=136 6

As far as technique....I wish I had videoed the last two weekends as in the video of me I got 14' 6" and am now up to 15' 6"...just to see if I am doing any thing different

I face sideways to the bar I have tried facing the bar but I was inconsistent with my cast as it really ate up more space

I try to get a good pendulum swing

Cast higher than in the wt for distance

My lead shoulder drops and I kind of feel like I am diving down with the weight in the air I work to keep my arm long...let the weight do what it will and get in position to throw

I try to work on pulling hard when the weight is at its low point near my ankle...
I work on lowering my hips in preparation for the final pull

Going off to my left on the pull...usually happens when I am trying to hard and not relaxing......when I am more relaxed I do not do this. 

hope this helps

Daryl Burchett
http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=136 6

I have found that if you are leaning off to the left when you throw, you are pulling too early. It's really a spin and.....wait for it.... pull! If you pull all the way through the weight will either pull out of your hand or shoot off to the side or just be a sucky throw. I've seen guys who are 175 lbs pull 13' with the 56 and 18' with the 42 using the spin.

Some also thumb-lock, but I don't. Whatever works best for you!

F. Brent Abbot
http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=136 5

I find you can avoid that "Pulling your arm out of the socket" feeling by making sure you do this:

1. Keep hips (body) low (low on legs NOT bent over) and stay low
   during start of cast
   
   
2. Cast weight over left shoulder, not too high, tilt cast more to left until comfortable.
   
   

As soon as you cast, drive your left shoulder/head down and look for a spot on the ground behind your left foot while the weight comes around. Get there quickly while and you should get there so it feels like your waiting for the weight to come around, when it does that’s when you hit it with the legs. Most important is keeping your body down during the cast to counter the weight and get set for the legs.

This is the technique Kearney taught me and others are out there like the very effective and fun to watch Loosle spin.  Keep in mind the purpose of the spin is to do a regular standing toss (Legs) with a weight that has a faster initial speed. Without the timing to hit it with the legs, its all for nought, similar to the open stone - if you cant hit the power position you might as well Braemar. Good Luck.

------------------------

and now for some wisdom from Yoda: once you start down the dark path, forever will it dominate your destiny, consume you it will

Edited by McSanta

Standing
From previous posts on NASGA

http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=357 1

 

Post: WOB timing

Posted By: Al Dargie

I went back and looked through the old posts but still could use some assistance with timing.

I understand the basic mechanics of the throw, that you need to push with the legs, hips to accelerate the weight up.  When the weight is coming forward from the final back scoop, where in relation to the legs is it when you start the push/pull?  Did I explain this so it makes sense?

Al

Replies:

1. Posted By: Wayne Hill
   
   When the weight hits bottom, jump with it.  This will probably require you to think "jump" a little before it hits bottom.
   
   
2. Posted By: Mike Zolkiewicz
   
   Order from bottom to top:
   1. legs
   2. legs
   3. legs
   4. hips
   5. shoulder and head back
   6. upper body pull when weight gets at shoulder height.
   
   Did I forget to mention legs? LEGSLEGSLEGSLEGSLEGSLEGSLEGSLEGSLEGSLEGSLEGS!!!!!!!
   
   
3. Posted By: Don Stewart
   
   AL , I think Mike. Z summed it up.  It's all about the weights. The one time I saw you throw it looked OK .  I think you can lengthen your pull alot more-your not dropping into it.  HEAVY BACK SQUATS, LOW BOX SQUATS AND REACTIVE SQUATS WILL GIVE YOU THE THREE COMPONENTS OF STRENGTH YOU'LL NEED TO KEEP MOVING IT UP.
   
   
4. Posted By: Myles Wetzel
   As a proud stander and never tainted with a spin, I tend to be good focusing on two things. Big reach back and then a pause for the weight to drop. I want to get the weight as far as I can back between my legs to have a long stroke so I can apply my power. It feels like turning water on to me, no jerk, I gradually give it power and as the weight starts to try and drop I am pulling it forward, I do not hip pop, I just keep pulling forward until there is no more forward and up is the only option and keep ripping and then last min throw the head up and try to jump.  You throw the head early and the weight ends up in front of the bar, too late and it is behind.  Hacking away.  Sorry to post that with such technicians as 17/20 and Meat.  Regardless of your timing, if you don't get in the gym now, when the sun gets warm it won't matter.  The more puddin in the britches, the sweeter your timing will be.
   
   
5. Posted by Carlos Borges
   
   That was friggin' poetry Myles!!!!!
   
   By the way, my favorite WOB mental cue of all time - Chase the weight with your ass!
   
   
6. Posted by Don Stewart
   M-BAAB - I'M just trying to sound like a geek.  It's dropping as fast as you can, reversing , coming up as fast as you can.  I feel it has a big carry over to the Throws - all about counter movement. Back in the day they were called speed squats .  
   
   PS - YOUR NOT LEAVING THE GROUND. TRY AS A COOL DOWN AT 30 %. AS MANY AS POSSIBLE IN 10 SEC. , 2 SETS .   RIDE UP ONTO YOUR TOES .   
   
   

also there is the topic of WOB training @
http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=425 0 

Edited by McSanta

McSanta wrote: Standing From previous posts on NASGA   Posted By: Myles Wetzel throw the head early and the weight ends up in front of the bar, too late and it is behind.

 sweet! I can see & understand the relationship between head position & how far back shoulder rotates. completely one of those light bulb moments. can't wait to practice again. Funny how a little thing like butt down / back straight & head up can be so touchy.

excellent insight, thanks guyz

When I practice WOB I don't use anything to throw over.  Instead I stand on the tape.  I then measure about the point of release with my hand in front of that line and move my feet until the weight release in the front equals the landing spot in the rear.  What I am doing is figuring the high point in relation to my feet so I can set them up in the right place at a game.  You don't have to look up and guess, the high point will be in the middle.  It is different I found with a 42 as the flight is higher and further.  I then do the 10 throws in 10 min with the focus on the feel and explosion of the weight throwing as high as I can each time.  I do this last in my training and then go sit in the truck and wait for my body to quit hurting to drive home. 

I have not posted on here in a week, I have been just watching. 

Please let us stop the race now to post nothing.  If you have something great, add it to the mix, but if your just on a thread to post and ramble and really don't have fruit on the tree, can you please give us a break?  Don't you have a job or something else, like even a friend to speak with in person?

Thanks Don, that is a high compliment and I enjoyed it much, thanks for noticing.  Gracias.

whats wrong with my picture??

 

 

weight should be further back from ankles(increasing pulling distance) and lower body stance...also ideally when the weight is going back or forward you want it so its on its side while your weight is almost vertical///sound right

Snider wrote: whats wrong with my picture??

Nothing.  Right about there is the time to pull the ring right off the weight and jump outta your shoes.

Just beacause that pic looks good doesn't mean you didn't pull it late.  Standing WOB is sucha timing event. 

No follow-thru could definately cause a drop too.  Start doing some cuff prehab/rehab.   

And of course, being stronger never hurts

anyone mess with differing weights in their training....heavier or lighter?

I think one aspect I see in comps is people change their technique as it gets higher and lose height.  Gripping and trying to pull too hard.

 

Here's a case where using a lighter weight can teach you something (and most of the masters know what I'm talking about).  If you normally throw the 56, throwing a 42 will show you that your motion needs to be more explosive, because you move the lighter weight a lot faster.  Getting the corresponding height with the 42 (which is 4/3 your height with the 56, minus a foot, or 3-4 feet above your height with the 56) requires a fast explosion at the bottom.

If you do throw a light implement for part of your training, make sure you throw the regular implement at the end of the session to get yourself back to the right motor pattern.

-Wayne

Snider wrote: Joel Sim wrote: Mr. Smith Craig your dad throws?

ouch . Didn't mean it like that. I haven't had the oppotunity to meet most of ya'll yet so I figured a little respect is the least I can offer.

It's the old school manners my old man "encouraged"

why would you want to throw anything heavier, 56ibs. is sufficiant i would think, get stronger in the gym get timing with the implement!