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What to do in the Gym for Sheaf
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KiltBill View Drop Down
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    Posted: 5/25/11 at 1:47pm
What do you think has the most carryover from the Gym to the Sheaf Tower? 
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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rknebel View Drop Down
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Snatches!!!
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Core
Mule

Sportkilt
AST Sport Supplements
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Originally posted by Silverback Silverback wrote:

Core


+1

I will have to agree with this 150% based on my recent experiences...  I've been doing core rehab for the past 2 months.  Lots of ART therapy and rehab core work in the gym.  My hips and core are more flexible than they have been in years.  I jumped my 20# sheaf PR from 24' to 30' this spring...  I get to find out how I am on the 16# sheaf soon.
Matt Thompson

"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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BigScot50 View Drop Down
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I take my sheaf and fork to the gym.  They have really high ceilings in the basketball court, and sometimes there is no one in there in the mornings.  I get some strange looks from everyone, but I get my work in.  The beams up top are about 28 feet, so I just throw at them.  Sometimes just grab a single handle on low pulley and rotate up from low to high, and vice versa.  Once again, this is an exercise that works your core, but another one to add if you would like.
"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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KiltBill View Drop Down
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Thanks Guys for your input. Really trying to nail 30' and need all the help I can get.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Snatch grip hang pulls (mid thigh) sets of 3 med. to heavy wt. 
"It's what you do when no one is watching that builds character."

Gene Flynn
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Thus saith the Sheaf Gawd, Gene. I agree. (Sorry to rip you off Mike Baab)

Bill
"I am the thread, the pupil, and the eye of the needle is my teacher"
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KiltBill View Drop Down
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Points: 1991 		Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/11 at 2:06am
Thanks Gene, you are my Sheaf Hero!
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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If you are looking for something specific:

Take a  curl bar, pref. one with the rotating loop handle, and put b/w 10-25 lbs of weight on one end.  Grab the bar like a fork, with the weight as the bag and swing.  In the off season I do 5 sets of 10.  It really forces you to be strong at the bottom and helps you time up your post leg.
HB3
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Originally posted by hbaileyIII hbaileyIII wrote:

If you are looking for something specific:

Take a  curl bar, pref. one with the rotating loop handle, and put b/w 10-25 lbs of weight on one end.  Grab the bar like a fork, with the weight as the bag and swing.  In the off season I do 5 sets of 10.  It really forces you to be strong at the bottom and helps you time up your post leg.



Why didn't I think of that?
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KiltBill View Drop Down
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Thanks HBIII . I made a stick that excepts a Dumbell on one end and
bands also. Made it as long as my fork. Makes me want to puke it
hits the ABS so hard
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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take a fork and put bands on the tines! [it's the only time i use bands, i dont believe lifting has to be so bloody scientific! JMO!]
please keep robbin, the Conway Family and Frank Henry
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Points: 744 		Post Options Post Options   Thanks (0) Thanks(0)   Quote JSiau10 Quote  Post ReplyReply Direct Link To This Post Posted: 7/26/11 at 5:48pm

I'm probably going to catch some crap for saying this: what are snatches?

 
I'm just an idiot, pretending to be smart.
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BigScot50 View Drop Down
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http://youtu.be/N_RWv4k-O-I

Look at this link.
"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50 View Drop Down
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Points: 191 		Post Options Post Options   Thanks (0) Thanks(0)   Quote BigScot50 Quote  Post ReplyReply Direct Link To This Post Posted: 7/26/11 at 6:07pm

Here are some more clips for you.  These are Olympians.

http://youtu.be/0IP9y8n_dJg

http://youtu.be/FOE-PZJq2sk

Dumbell version

http://youtu.be/FOE-PZJq2sk

Hope this helps.
"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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