Explosion from the Shoulders
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Category: Nasgaweb Forums
Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15945
Printed Date: 3/26/26 at 10:28pm
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Topic: Explosion from the Shoulders
Posted By: TheThorpedo
Subject: Explosion from the Shoulders
Date Posted: 2/18/13 at 9:21pm
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So this season I've decided to throw a lot of focus on the stones. I'm working hard at strenthening my chest and shoulders but I feel like I'm lacking in that quick snap explosion to finish off the throw. Does anyone have any excercises or drill to help develop that? I haven't had experience throwing in college so I have no idea where to start in regards to shot specific workouts.
Cheers ------------- "Crush your enemies,See them driven before you and hear the lamentation of their women!" |
Replies:
Posted By: Silverback
Date Posted: 2/19/13 at 7:42am
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J drill, Don says polish J drill, but you can find it googling around. I have been doing this and it helps for sure.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: D. Haakenson
Date Posted: 2/19/13 at 11:56am
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I feel that often what gives the athlete the feeling of a "snappy" or explosive finish in the stones is in reality the culmination of forces that begin with pushing and lifting the hip in front of the shoulder. By doing this you actually pull the shoulder into the throw instead of pushing it, so that the speed with which the implement comes out is faster than a regular pushing type of delivery. |
Posted By: Pingleton
Date Posted: 2/19/13 at 12:18pm
I mostly agree with this, or rather I totally agree with this while acknowledging that a big bench press and push press are obviously going to help too. However, they are secondary. A huge bench combined with crappy technique/timing and non-explosive legs is not going to give you an explosive finish. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
D. Haakenson wrote:Posted By: TheJeff696
Date Posted: 2/19/13 at 1:08pm
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Along with all that, power cleans really make your hips pop Also, by adding push ups to my upper body days in college, I added 8 feet to my shot put. All I did was 10x10 push ups after my bench/incline bench days. Really found that my pop increased a whole lot ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Lance Creed
Date Posted: 2/19/13 at 5:51pm
OK maybe I suck at the google, but what is the J Drill? ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: TheThorpedo
Date Posted: 2/19/13 at 6:38pm
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I'll have to give the J drill a shot. I've also been keeping up with some plyometric work. I know the throw originates from the hips and legs but I have yet to connect it with the upper body. ------------- "Crush your enemies,See them driven before you and hear the lamentation of their women!" |
Posted By: TomLawrence
Date Posted: 2/19/13 at 8:05pm
I couldn't find it either. What's the scoop Myles? ------------- Aim high. Stay hungry. |
Posted By: 17/20
Date Posted: 2/19/13 at 10:05pm
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I was just referencing the arm strike, shot in line with the elbow, in line for a long application of force with an aggressive snap of the wrist, finger follow through outward, thumb down = j release. To the ? Above all it's mechanics. I'm all about the power clean when it comes to pushing the stone up and out. Everyone looks at the arm strike. Every time I threw against Michael Carter it was hip speed and mass. It's your center that driving you across (glide/rotation ) so as noted get your power clean/ pulls all positions slow medium fast but mostly med-fast. Second step ups and lunges/lateral and reverse. Lunges =drive you. Steps ups =lift you. When you throw the stone and Wts you drive and lift/post. Just trying to redirect some of that big bench energy down to where it counts. Train below the chest to above the knee 360 and that stone will fly. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: Silverback
Date Posted: 2/20/13 at 8:40am
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When Don first told me I had trouble finding it also, but then he explained what it was and I found it all over the place. All shot guys do this drill, in fact it is one of the first ones they do and it helps with that ending. Find sites that focus on track and shot and have drills and you will find this. And then do what Don said, as anything you got from me was second hand from him.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: 17/20
Date Posted: 2/20/13 at 9:12am
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Thanks Myles ! Part 2 responding to the question: bench throws on the smith, bounce bench and alt Db press would be my top three for specific arm strike. Did them they help. Think a variety of plyo push up, cross chain pushups, push ups on med ball stability ball would round it out. I have my younger HS kids doing these. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: grasshopper
Date Posted: 2/20/13 at 9:47am
This makes a lot of sense Don. Thanks for posting. Ive been thinking about doing more of these heading into the season and they seem much more throws specific. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: Slfarr
Date Posted: 2/20/13 at 2:39pm
| In my opinion, to get the snap that you're looking for, your technique in the stones is the only thing that is gonna give you that. Getting a big push press or power clean or whatever else in the gym will help, but if you've got bad form, its not happening. I've found that the biggest thing for hitting a big snapping finish is to stay as wrapped as you can. Leave your upper body as far behind as you can and let your feet, knees and hips get ahead, in that order. If you hit it right, you'll be completely torqued at the power position, and everything will be ready to just unwind. I know I've hit a good throw when it feels like the shot put or stone wasn't even there. Hope that makes sense. |
Posted By: 17/20
Date Posted: 2/20/13 at 2:48pm
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Drop a squat day T and hit some single leg. Stay off balance with some single arm Db steps, ups, lunges for more throw carry over -getting away from the constant double support of /balanced approach. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: grasshopper
Date Posted: 2/20/13 at 2:57pm
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I like it Don. Done ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: M-BAAB
Date Posted: 2/24/13 at 11:00am
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+1 2 months till worlds Switch to all Oly all the time All things lungy Agility drills Pulling shoulder great key ------------- 51 , 72 and 15 at 50 |