Finally managed to get out to my field for first time in year.  But man alive am I slow.  GAH.  Guess training to put on 5 extra pounds didn't translate into speed...

Anyway, WOB...when you are in your stance...and on the last swing before throw....weight is traveling down and back between your legs....then it starts forward and you start with legs...as it clears your legs start with back/shoulders and follow through.

And the weight magically clears 15ft.

or not as in my case......

First...do I have the above close?

Second...what is the best thing to be doing with legs as the weight reaches bottom of back swing and starts forward again?

The second question is what I am working on at the moment.  Sports physiology was like 20 years ago and I am trying to recall if a static hold with the legs allows for a faster explosion...or if I should sink with the swing to get more pressing time out of my legs.

Does that make sense?  Right now I am feeling I need the speed, and am tempted to try the static hold of the legs....like let the weight swing down and through legs...at that point squeeze the thighs to hold that position.  This (supposedly) will allow you to build up power and muscle recruitment as the weight is dragging down against your legs.  Then you can let all that explode in one move.

Where as, if you sink with the weight (as I am doing now) I find that I just cannot fire my legs off as fast.

Any thoughts?

Although I doubt I am the guy to properly tackle this question, I will make two observations:

First, I have found one of the critical parts of the movement is to squat down a bit with your legs as the weight begins to come forward from it's rearmost point - basically you "sit on the weight".  This allows you to get your legs into the movement to a greater degree, which is essential if you don't have a huge deadlift.

Second, any type of static hold is definitely going to REDUCE your explosiveness.  This is easily verified:  test your vertical jump in the normal fashion by quickly dipping down into about a quarter squat and immediately exploding up.  Next, do the same thing, but hold yourself in the quarter squat position for three seconds or so before jumping up.  This result will almost certainly be significantly lower.

From the Deadlift or Olympic lift for WOB? thread in the Articles section:

Borges Postaholic Joined: 30/8/04 Location: Jamaica Online Status: Offline Posts: 1314

Posted: 09/11/06 at 12:08pm | IP Logged http://www.nasgaweb.com/forums/forum/edit_post.asp?M=Q&PID=35900&TPN=4"> Proper flexibility and torso strength is critical for success in WOB. You have to be able to get your torso upright with your hips under you. Watch a guy front squat and you'll get a good feel for how he will do in the standing WOB. If he can get deep with a near maximal lift and not pitch forward then he is going to do well in conventional WOB using leg strength. Watch Koklyaev doing front squats and you'll see what I mean. I think Matt has nearly perfect standing WOB technique and it is really impressive to see how upright he gets his torso with his hips down REALLY LOW just before he explodes into the weight. There are a few guys out there who can throw really high using back strength too (that old WSM where Kaz was launching the 56 is a prime example). That requires mountains of strength. __________________ Cheers, Carlos "Live free or die"

will barron Senior Member Joined: 30/8/04 Location: United States Online Status: Offline Posts: 844

Posted: 16/11/06 at 11:18am | IP Logged http://www.nasgaweb.com/forums/forum/edit_post.asp?M=Q&PID=36257&TPN=4"> don't take too wide of a stance. PUSH with the hips before you pull up with the arm. When you lean down to grab the weight to start swinging, MAKE SURE your throwing arm is as LONG as possible. Actually take your none throwing arm and lengthen the throwing arm (flattening out the shoulder) as much as possible - the key is a loose long shoulder. also, you should hook grip the weight with a tiny bit of tacky on the thumb. This helps relax the grip, which relaxes the arm and makes it a longer lever. woohoo - lookit me giving advice in the weight for height. But technique is all I got with a 285 power clean... Will B. - 15' 6" for life

I'm just totally embarrassed that my standing WOB pr is the same as Will "Red Headed Step Child" Barron.  I guess it's time to fix that!!!

The only saving grace is that I can now do the same lefty!!!

hbaileyIII wrote: Will "Red Headed Step Child" Barron.

Harumph....Not all red heads are step children. 

Buffy (still not a step) the Red.

ps...have thought about growing dreads at one time...then I could be Dread Red...that would be cool.  I'll have to put on another 20lbs tho' to carry that...lol