Sheaf Comments Please

Until the real sheaf tossers comment, here are a few observations:

• Your left arm is bent through the whole motion.
• Your pull appears continuous, rather than explosive.
• Your release is rather high.

When I watched that, I was thinking you could throw quite a bit higher.

I would say stop swinging back and forth so much. Its a lot of waisted side to side motion. Really make your arms long and go slow to fast and explode

I hit 33' with the 16 last year standing  (had to mention that as shameless self promotion....because otherwise I mention that to anyone else and they look at me with a "so what" look).

I agree on "all of the above".  I know mine really took off when I got aggressive in driving the weight and keeping my arms locked, and I kind of feel like I'm "sweeping" the bag in as big an arc as possible.  Then, as it hits my right foot I spring out of the hole, going up on my toes and driving my hips out getting full extension like I do on my cleans.  So, to me it's a two stage process.  I've heard this called "checkmarking", but basically, to me, it's like this:

Stage one:  While staying in a crouched position, I swing the bag back with straight arms and drive it down with upper body. 

Stage two:  As I hit the right foot, I begin the second stage, I begin to come up out of my crouch, extending my legs, popping the hips, and coming up on the toes at the end. 

.....and then there is the spin

 

The way I have learned to be consistent -and it has helped a few other guys I have shared this with - is by maintaining a "dead arm" on the fork.

This means that the arm and hand that are on the fork should be limp, long and loose as you start pushing the fork down from the top of the backswing with your back hand.  The arm on the fork is completely dead until you hit the bottom, and then it instantly engages at 100%, timed with driving the fork-side foot through the ground, triple extending the ankle, knee and hip, and snapping the hand/arm through as fast as possible.

My mental cue is "knee/hand".  I'm a lefty, and I hold the fork in my right hand and the handle in the left.  I'm thinking big, relaxed, high backswing.  Start downward, then really drop on it while pushing hard with the left arm while the right is dead.  As soon as I feel the right hand near the right knee  - while the bag is hopefully over the left foot - it is an instant engage with the right arm and knee engaging as fast and hard as possible into full extension.

Works for me, especially on consistency of release...if I have the right arm tight on the downswing, the release scatters everywhere.

Great suggestion... will try to implement then in upcoming practices...

 

Thanks

 

Hang over the bag more like you are doing a hang snatch.  Feel your trap stretch as the bag reaches the bottom and then explode while keeping your head down.  You should not look to see if you clear until your are up to at least 30 feet or more.

Hope that makes sense

Make your core stronger and do it harder.  I don't know about any V or camp pendleton, or U or left or right leg.  Then think bad thoughts and get that bag.