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Shawn Baker 
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Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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 Topic: WFD ??Posted: 9/26/10 at 11:17am |
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messing around with 28 today and was trying different grips- any consensus on holding the weight with regard to forearm position-- full supination-(palm up), full pronation-(palm down)-or neutral grip- or it doesn't matter -whatever is comfortable
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Bosyn
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Joined: 7/11/08 Location: United States Status: Offline Points: 254 |
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Posted: 9/28/10 at 2:17am |
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In my spins I go palm down and then on my pull at the end I rotate my wrist and bring it halfway up to help put all my force into it.
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Remind me why an Englishman is playing in a Scottish game in Texas?
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Alan H
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Posted: 9/28/10 at 5:55am |
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I grip it with a hook, with my thumb outside my forefinger and 2nd finger. This is after spending two+ seasons resting the handle on the callouses at the base of my fingers. Hook grip is better, no question about it.
hand position...I can't imagine rotating my hand to a palm up position. OUCH. I, personally would be asking for an injury if I tried that. I'm palm-down, which so happens to put the least stress on my wrists. |
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matt
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World Champ - '99 -'03 Joined: 9/06/04 Location: Australia Status: Offline Points: 109 |
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Posted: 9/29/10 at 11:29pm |
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I use the hook grip but with thumb on the inside ,it hurts for awhile but allows you to relax and get a good radius.
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KiltBill
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Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Posted: 9/30/10 at 9:22am |
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First time I met the Mule at Culloden He showed me the hook grip. I now tape my thumb then tacky lightly the tape. My grip is my weakest link, the hook grip fixed this.
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J. Baty
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Joined: 4/11/05 Location: United States Status: Offline Points: 210 |
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Posted: 10/01/10 at 9:19am |
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Shawn, I was taught to throw with the thumb up and palm facing the way you're throwing. That way you will pull the weight more with your chest and more power than throwing with your palm down, and using your shoulder like a Discus throw. My 2cents.
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J.Baty
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dave brown
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Top 10 in the USA - ’02-’07 Joined: 8/30/04 Location: United States Status: Offline Points: 170 |
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Posted: 10/01/10 at 5:46pm |
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Shawn - I've tried all sorts of variations throughout the years. Found that having my hand the same as a discus toss worked best (generally palm down and slightly lifted at the release). As another said, would not try rotating to a full thumb up - this puts a lot of strain that will turn into a strain or worse on the forearm. Similarly, if you rotate your thumbs down, you engage your deltoids and set yourself for shoulder strain. I always try to remember that this is about getting as much force pulling the weight away... to that end, put a D or ring handle up on a shoulder-height mount (squat racks work) and try and simulate the actual release point and force on the handle. If you can do a hook, you're ahead of the rest. From this location (at the release point) you can easily play with rotating your hand to find the best position that your body seems to have 'endless-pull'. Mine is about a 30-40 degree angle above flat. My two cents. Dave |
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BenEdwards
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Joined: 7/20/10 Location: United States Status: Offline Points: 201 |
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Posted: 10/02/10 at 1:19am |
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I was shocked at the difference it made when I experimented a few days ago with holding the handle (WFD) deep in my palm vs as far out on the fingertips as I could hold onto. The weight consistently went about 3' farther each time with the weight held farther out on the fingertips. It's hard breaking myself of the habits that I've developed through 10 years of grip training. Namely, holding onto everything as tightly as possible. And knowing when to release the grip is giving me more issues than I would've thought possible. I used to think that it would be almost instinctual when to release the weight but I'm finding that I have to consciously think about when to release the weight by having a landmark (like when I hit the 2 o'clock position, etc) in mind before I start the throw. Same thing for the footwork but I'm having far more trouble with it than releasing the weight. But again, it's really surprising how much difference 2" in handle placement can have on a throw. |
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http://goalorientedtraining.wordpress.com/
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Alan H
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Posted: 10/06/10 at 6:52am |
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Ben, I'm no monster thrower, but I know this....your forearm needs to be relaxed. You can't throw "tight". This goes for weights, bigtime and doubly so for hammers. Use tacky, use rubber-palmed gloves, whatever --but keep your forearms relaxed. Don't grip the weight any tighter than you have to.
loose and long = throw far let your legs and core provide 90% of the power |
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