If your goal is to improve your stone throwing, which exercise would be better to emphasize?

thegnome wrote: If your goal is to improve your stone throwing, which exercise would be better to emphasize?

to simply answer the question I would say Front squat by a mile for improving stone.

I would recommend Learning the Tech. Go to a clinic , seek some 1:1. Put the time in with drills and event specific lifting. I've seen guys struggling with the Lt. stone for 10 years - all they have to do is ask. But to get to your question- the Back squat , squat jump, Bench Press and bench throw are the core movements of most World Class shot putters.

Hey Don - would you say that bench pressing, or at least posession of a heavy bench max is critical to being able to throw 50' with an open stone off grass?

I quit bench years ago and only really standing push press and incline bench or dumbbell press for pressing strength. But I also still can only hit 47' - 49' regularly...

is it more important to get a double body weight back squat or a 315 lb + bench press?

I can standing push press more than I can flat bench...

I haven't benched in like 5 years, and was never good at it. 

Your bench is weak.

We both have thrown 50+.  You already have the answer.

I have benched 315 before. once.

I have thrown over 51' in comp. twice.

but shouldn't stone putters bench, like, 350 minimum or else suck regularly?

and yes I know that its all lower body that drives the stone but the arm push has to be strong. Maybe its more important to have triceps from hell

will barron wrote: I have benched 315 before. once.

I don't know if that was to contradict or confirm what i wrote.  I will tell you that it only confirmed it.

Will wrote: but shouldn't stone putters bench, like, 350 minimum or else suck regularly?

Dunno.  Should they?

Being stronger in anything certainly isn't going to hurt, imo.

IMO, great stone putters can do both. Less talented putters tend to emphasize their strengths until they learn better technique.

you give amazing technical advice. I think I will focus on the lifts that "certainly aren't going to hurt" this winter...

I predict a 575 dead chalk and belt only this winter. no question. I will do a glide for one throw in the stone at every comp you tell me to if I fail...its on.

I was confirming my weak bench for you by the way.

berby wrote:   at 186

^^^ Another correlation?  Not enough puddin' in your britches.

Will ,I guess I'm proof that you don't need a big bench to throw 50' . What you need on grass is a smooth acceleration throughout the run and release.  Most HG guys tend to gather at the end and push .  I think this a result of most not knowing what to do w/ the left side once you've made contact, or knowing and not being able to perform.  Learning to use the left side on grass is very difficult. I 've found the mirror /180 drill w/ release would help most.  As far as the Bench Press - DB Benchs are great , on a stability ball, alternating ,better. Will I would suggest having your bench throw tested . You can use a smith machine - MEASURER from the point of release to the high point .  Stay around 25% 

dWood wrote: Craigor-whats your bodyweight now and do you have any plan to update video's on your site?????

Im 275ish right now, looking at 290 this offseason.

Videos are coming soon.  I'm still trying to regain all that i lose during the season.  I've pulled 6+ and FS 455 already, so i think i may be ahead of where i was last year.  Look for some big ones this winter, assuming i can stay in one piece.

dwood wrote: am weighing in at 225lbs down 30lbs since the surgery-but figure once I start squatting reguarlly b/w will come up...1/2 front squats in smith machine today-i know its ridicously light but its a start...I will front squat 405 for reps in Aug 2007 and videotape it-mark my word!

Sweet!  Great to hear you are recovering so well.  I will hold you to the august 07 goal, and would be happy to post the vid for you, that would be an awesome comback!

-C

thegnome wrote:   It was down to Deadlifts or Front Squats for the last one. (The others are power snatch, power clean, push press, and back squat)

Of course if it's me, i put the deads and FS in , and lose the back squat.

-C

What do you guys think of "high back squats"....i just cannot get into a good front squat position.  so I set the bar as high up on my neck as possible....very awkward, but it feels like more of a front squat.  I have been doing zercher reps as a finishing exercise, this way I can learn the movement (Thanks Craig!!)

Everything going well for off-season....down to 257, running, deads, cleans, push press, bench etc.  Going to get down to 250!!  Then hold it for 1 moth and see how much stronger i can get.

I always lose the weight...I cannot get my elbows up to prevent the weight from going forward.  The elbows want to point towards the ground.  My flexibility must be poor....too much bench??  it is very frustrating...so I am trying to use the "high back" squat to get the work done.

I always seem to want to fall forward with the weight...not so much balance, the weight just wants to slide down into a position that I cannot control.  Imagine trying to hold the bar partway down your chest.

Geez Will. 

Why choose fronts or deads?  They live in harmony.

Smith machine is a cuff killer.  Dumbell incline is gold, more the same angle the stone come out at.  Plus you use a dumbell and you get more like a stone.  The ball to destabalize is cool with a moderate to light weight, but you go heavy and twitch the wrong time and it is another injury. 

I bend over fronting Kevin. I have to chalk the sleeves and put the thumbs under the bar to lock it in.  But I loose big ones out front sometimes. 

geez Myles - that wasn't me who suggested doing one or the other. I will DEF do both this winter - now especially that I committed to a 575 pounder this winter to Craig. The more I say 575 the more I feel like its not much weight at all...

Kevin - there IS a way to hold a front squat. The problems you have I have always had. I was starting to make progess with front squats with an overhand lifting strap. But the strap itself was never enough bulk to get a good grip on. This weekend I had a brilliant idea - I used TWO straps around each wrist to have more material to grab onto and had the best front squat workout I've had. worked up to 315 for an easy triple.

using the straps gets you into the same exact position that was pictured with the vise grips. Confidence and stability goes through the roof. Now I can really push myself as hard as I want without fighting to balance the load.

I vote for front squats. I have not deadlifted except in a meet in years. (Wait, maybe that's why my WOB sucks!)

Front squats keep my legs strong, but do not beat up my backso much as back squats. I like back squats, but cannot do them too much.

Bert Sorin

After hearing all the responses I'm thinking about "keeping" both and ditching either the back squats or snatches.  I could probably use the break from the back squats and I really need to work on my explosiveness so I'll probably stick with the snatches.  The entire idea on this is that if I increase my max in these exercises by 5 - 10 % and keep working on my technique, then that should translate into bigger throws. 

I did not front squat once in the past 3 years. Never was very good at them and hated them severely!

I lived off of the deadlift this past season. Working different rep patterns and varying my starting height as well as my upward speed.

I also concentrate on 2 different stages. Some days I will pull with my hips(notice I didn't say back!) and others I will pull more from the legs.

Try being 6'-4" and dealifting a bar maxed out with 25lb plates. That gets you deep in the bucket!---6" drop my ASS!

17/20 wrote: Will ,I guess I'm proof that you don't need a big bench to throw 50' . What you need on grass is a smooth acceleration throughout the run and release.  Most HG guys tend to gather at the end and push .

This is a great observation.  Don is right on here.  This gathering and pushing kills all momentum.  Don has always been a smooth stone thrower, pretty good for an old fart.....always beat me with the rock

D. Wood great movement for the hammies . I was banging out some hi-reps w/ D. Cheney last week.  STAY motivated through the winter .

" I WILL BENCH MORE THAN TERRY JAMES THIS YEAR"

thegnome wrote: Dan, our PE teacher gets the BFS mag so I just got my paws on a copy of that article.  Looks like I might see you next week.

   What is the "BFS mag"?

Hey-

Got 250lb FrontSquat today before the turkey and guinness dinner.

Check it out -> http://www.youtube.com/watch?v=fmprGxtu2co - http://www.youtube.com/watch?v=fmprGxtu2co

Its a new PR,

btw- FS sets of 185-215-225-235-245-250 x3

-KR193

dWood wrote: Bigger,Faster,Stronger...geared towards trainers or coaches(high school & college level)

Where and how could I get a copy or subscription.