WOB help
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Forum Name: Throwing Only
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14458
Printed Date: 3/26/26 at 9:34pm
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Topic: WOB help
Posted By: jpfitness1
Subject: WOB help
Date Posted: 8/08/11 at 12:51pm
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I need help!!!!!! I've never been great at WOB, but i am sucking this year. Can you guys give me some suggestions on what i'm doing wrong? Here are some videos from today. http://www.youtube.com/watch?v=jSz3t4mcmug" target=_new closure_uid_q5g06v="187 - http://www.youtube.com/watch?v=jSz3t4mcmug
http://www.youtube.com/watch?v=pkfWR-v_cyo" target=_new closure_uid_q5g06v="217 - http://www.youtube.com/watch?v=pkfWR-v_cyo
http://www.youtube.com/watch?v=AI6adYI8RzA" target=_new closure_uid_q5g06v="247 - http://www.youtube.com/watch?v=AI6adYI8RzA
http://www.youtube.com/watch?v=1rxb9meBE7Q" target=_new closure_uid_q5g06v="272 - http://www.youtube.com/watch?v=1rxb9meBE7Q
http://www.youtube.com/watch?v=NQ79D-inbB0" target=_new closure_uid_q5g06v="290 - http://www.youtube.com/watch?v=NQ79D-inbB0
http://www.youtube.com/watch?v=KyM_MpjScMY" target=_new closure_uid_q5g06v="324 - http://www.youtube.com/watch?v=KyM_MpjScMY
http://www.youtube.com/watch?v=04Wkph1GYT4" target=_new closure_uid_q5g06v="322 - http://www.youtube.com/watch?v=04Wkph1GYT4
http://www.youtube.com/watch?v=9txdFZe1W_A" target=_new closure_uid_q5g06v="125 - http://www.youtube.com/watch?v=9txdFZe1W_A ------------- Josh Plumb I may not be good, but I'm consistent |
Replies:
Posted By: Wayne Hill
Date Posted: 8/09/11 at 12:53am
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You need to throw it higher.
Look, WOB is a more technical event than people give it credit for. When you do it right, it looks smooth and fluid from outside, but inside it feels like you're hitting it with a sledge hammer. What I see is too smooth and fluid, and it looks to me that you're relying too much on back extension and not enough on leg drive. Your motion was smooth in almost every toss. In #7, I think it was, you kinked the weight, i.e., started your pull before the weight had dropped at the back, which causes the weight to rotate rather than accelerate smoothly. This is the number 1 mistake that people make, and has cost more misses than everything else put together. This isn't a dominant theme in your tosses, but something you should be aware of. Here's a list of tips:
between your legs (check). If you emulate the bigger guys and swing to the side, you get nothing (absolutely nothing) from it, and can easily get pulled off balance. - You're using too many swings. If you've ever watch Don Stewart, you'll see him take one swing to the side (big guy, remember), one between his legs, and then he's sitting down waiting for the next height (oh, yeah, there's a toss in there somewhere). - You should probably take 2, and probably no more than three swings, because you really don't get any benefit from more. You're just establishing the right height to the swing, and you can actually do that in your first swing (but it's better to dial it in with a second swing). - Start with the weight behind your heels, swing it forward, swing it forward once more to dial in the height of the swing, and then pull. - Here's a few cues you should look for:
- As the weight goes back, consciously wait to feel it drop. - When it hits bottom, explode upward. Jump with the weight. - Throw your head back. - Watch it go high. - Try to get your feet off the ground at the end of the toss. You're nowhere near doing that in these shots. Once you get this going, we can talk about the hip dip. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: jpfitness1
Date Posted: 8/09/11 at 1:06pm
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Thanks Wayne. So, I'm "too smooth". That's me, Ricco Suave. My wife is laughing at that. Anyways, i typically do only 2 swings, both between the legs. I feel i am only using my hips for the pull, but i might not be as aggressive as I need to be. i am trying to get the timing of when to pull so that i don't kink the weight. These videos were actually some of my best for that. I used to be more of a squatter, but was told by a few people that I wasn't reaching back far enough. So, in order to reach back farther, I guess i have turned it into more of a hip extension than a squat. I'm not sure if that is good or bad. I feel i need to be more aggressive with a few of my events, but I think my timing is so off on WOB. I guess that means practice, practice, practice. Thanks for the tips. Anymore from others would be appreciated also. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: AlDargie
Date Posted: 8/09/11 at 10:28pm
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Wayne gave you good tips. You are def not using your legs
to help drive the weight. The "dip" is when the weight starts to drop, your butt should be following down it until weight is about the ankles and then you should be aggressive here with your pull and leg drive. Some people are using a lot of hip pop to help drive the weight up and also pushing off the thigh of the non throwing hand to help get the upper body upright. If you ever do kb swings, motion is similar. ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Posted By: matt
Date Posted: 8/09/11 at 10:34pm
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Hi i would recommend sitting a little deeper and focus generating power from your hips and using a little less back. |
Posted By: Silverback
Date Posted: 8/10/11 at 11:03am
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2 things I am focused on when I go good, one is getting the body and weight way back behind my legs in the back swing. I force my body down and back. Then a real hard post with the off hand on the left leg. When I am doing both of those things I am better.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: jpfitness1
Date Posted: 8/12/11 at 10:38am
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Thanks everybody. I will try to reach farther, squat deeper, pull harder, but with better timing. I'm really comfortable with swinging kettlebells, so the hip hinge comes easily. I don't feel I'm using my back at all, but I also don't feel the explosion coming out of the hole. I know there had been a debate before about whether the really big WOB-ers squat or hip hinge the weight. As with a lot of things, it depends on how it feels for you and the results. I think for now, I should be more of a squatter. I will try to post some more videos after I practice this week. The Maine games are next weekend and I want to perform well. Thanks again ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: 17/20
Date Posted: 8/13/11 at 6:24am
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Josh, too high and too slow. My advice to get you lower and faster is SGDL, SGHP, GMS etc. you need to get your strength levels way up. The tech is about as simple as it gets squat, hinge etc. it's about stength and speed. DD Stewart ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: jpfitness1
Date Posted: 8/16/11 at 10:41am
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I'm planning on starting from scratch. I give up so much size to everybody, I really need to get as strong as I can. I'm planning on starting Rippetoe Starting Strength for a little while, then switching to 5/3/1. I've done 5/3/1 before with good results. Thanks for the helpful info. Check out my sheaf also
------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/16/11 at 11:50am
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Here is my practice from tonight. I tried to sit down more and reach back a bit more. It did feel a bit better. http://www.youtube.com/watch?v=bDRGBMrBDhc" target=_new closure_uid_i0brxg="148 - http://www.youtube.com/watch?v=bDRGBMrBDhc
http://www.youtube.com/watch?v=x-f1tVAZpGM" target=_new closure_uid_i0brxg="164 - http://www.youtube.com/watch?v=x-f1tVAZpGM
http://www.youtube.com/watch?v=HYiJ9I8-Epg" target=_new closure_uid_i0brxg="191 - http://www.youtube.com/watch?v=HYiJ9I8-Epg
http://www.youtube.com/watch?v=fvH_2pf0rvI" target=_new closure_uid_i0brxg="229 - http://www.youtube.com/watch?v=fvH_2pf0rvI
http://www.youtube.com/watch?v=FDtFC7k8gtw" target=_new closure_uid_i0brxg="210 - http://www.youtube.com/watch?v=FDtFC7k8gtw
http://www.youtube.com/watch?v=b2RPkK_b00w" target=_new closure_uid_i0brxg="238 - http://www.youtube.com/watch?v=b2RPkK_b00w
As always, any help is appreciated ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: NC-thrower
Date Posted: 8/17/11 at 8:49am
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I personally wouldn't practice WOB in flip-flops. Everyone has given great advice and its just time to practice and get your technical protion down. I seen Don Stewart at the Maine games and he drops, wait for the weight to come to his ankle. He looks up and drives it up and through his body. Good Luck as this is my worst event too. |
Posted By: Silverback
Date Posted: 8/18/11 at 9:08am
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The male foot is functional not ornamental, please put a shoe on and don't expose us to that any further.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: jpfitness1
Date Posted: 8/18/11 at 10:14am
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For the record, i usually don't throw in flip flops. I just wanted to get some quick throws in while my wife was home to video. At least i wasn't wearing socks with them. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: Slfarr
Date Posted: 9/05/11 at 9:19am
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If there was one thing I would tell you, its wait. Its gonna seem like
forever, but you really need to make sure the weight hits the bottom before you pull, like a lot of the guys have already said. I think it was on of the vincent brothers that said he will often throw, think to himself, I waited to long, and then it turns out to be one of his best throws. Don't be afraid to hold off on the pull, but when you finally hit the moment where you do pull, explode with everything in you. Extend the hips, knees, ankles, look up, and scream good and loud, haha, other than that, I think everything has been said and you should be good to go. Just practice practice practice. |
Posted By: 17/20
Date Posted: 1/23/12 at 2:30am
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JP back training these days. Your welcome to come over sat/sun for lift throw session w/ me and the son . I can review some event specific lifts for the wob. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: chirolifter
Date Posted: 1/23/12 at 4:30am
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Get some solid shoes on!!
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Old Dude
Date Posted: 1/25/12 at 3:17pm
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Definitely better shoes. Kinda looks like you're taking a nice casual walk through the park. There must be power. The lights should dim and the ground should shake. There must be an explosion of effort. As the others have mentioned, more leg, more movement, more applied power. Triple extension: Up on toes with ankles extended, knees fully straightened, hips extended. Finish up TALL.  ------------- Over Fork Over |
Posted By: M-BAAB
Date Posted: 1/27/12 at 10:45am
ummmm might want to listen to that matt guy
and the 17/20 guy doesn't suck either ;)
chiro doesn't even back swing ------------- 51 , 72 and 15 at 50 |
Posted By: Mr. Natural
Date Posted: 1/28/12 at 12:42am
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That's a great pic of Arsjo. He's got an awesome pull, but he's also the strongest guy in Sweden. Josh, the biggest thing I'm seeing is that the weight is pulling you forward. You want to be pulling it and driving those legs so hard that you need to take a step or two back after the throw. ------------- Dave Barron |
Posted By: rknebel
Date Posted: 1/28/12 at 3:05pm
| Something that really helped me was thinking of it like a snatch and not trying to swing the weight out and over. I think the reason you are getting pulled forward is because you are swinging the weight out to far and not pulling up like a snatch. |