WOB help
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Forum Name: Throwing Only
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=7662
Printed Date: 3/26/26 at 6:17pm
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Topic: WOB help
Posted By: Ak thrower
Subject: WOB help
Date Posted: 9/02/08 at 2:55pm
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I have a friend up here that I'm trying to help on his W.O.B. When he throws the weight , it lands about 15 -20 ft behind him ( to much arch . I think if he straighten this out he can throw over 17+ ' Any help or drills that can help ?
Thanks ------------- Remember when mom told us never throw stones ? |
Replies:
Posted By: Wayne Hill
Date Posted: 9/02/08 at 3:58pm
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The main drill for WOB is tossing WOB. It's very important to
have something to throw over. Without really well developed technique, you really can't practice well without a target. The following might help him. A WOB toss primarily consists of leg drive and back extension. The best tosses combine these very effectively. This is obvious, once you put it down in writing, but easy enough to miss when you're just trying to do it. If you leave the weight out in front, you're not getting the back extension into it properly (either by extending too early or by not getting enough of it). If it sails way behind you, then it's all back extension and no leg. In your buddy's situation, it might help to tell him to jump with the weight when it hits the lowest point of the swing. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Ak thrower
Date Posted: 9/02/08 at 4:14pm
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I've had him start by throwing over a baseball backstop about 12' high and standing about 2-3 ft away from the backstop . Thank Wayne ! ------------- Remember when mom told us never throw stones ? |
Posted By: Daniel McKim
Date Posted: 9/02/08 at 5:07pm
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WOB, in my opinion, is about hip explosion. Focus on the hips leading you through the throw and popping the weight up, much like a good clean or snatch. Have him work on the hip explosion, which in turn ought to help him release the weight at the pinnacle of his throw. When I'm throwing better in the WOB, my hips are exploding through the throw. After reading that, what I've said may make no sense at all ... sorry! ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: Mike Wills
Date Posted: 9/02/08 at 5:27pm
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Sounds like he's trying to control it/lift it with his arm. If he works on the hip explosion to generate the power, and treats his arm as a piece of rope with a hook on the end that simply follows the weight through...he should start getting it right.
------------- |
Posted By: Ak thrower
Date Posted: 9/02/08 at 6:49pm
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This guy is a weight instructor .. so what lift can I associate this with to try to get him understand or correct this ? Thanks for all the help guys ! ------------- Remember when mom told us never throw stones ? |
Posted By: Coach Mac
Date Posted: 9/02/08 at 8:52pm
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A couple of quick notes : I bet my last drop of beer he is intitating the pull off the bottom with his traps ? Your TRIGGER should be your largest muscle-group (triple extention of the knee-hip back ) to get the 56-lbs moving and leave the wrist-elbow ( dare I say ) bicep OUT of the movement UNTIL the mass moves past your center of mass ( belly button) THEN activate the TRAPS.
PS-CRITICAL Zones-Either take video (self coached ) or have anyone watch your trap muscles from behind....leave them out of the MOVEMENT ....until the weight swings through and look to see if the ARM is long...belly button is in front of the weight (from the side) and the back of the head is as FAR away from the wt as possible ------------- Have a GREAT Day ! Rob " Coach Mac " Mac Kay |
Posted By: Wayne Hill
Date Posted: 9/03/08 at 2:01am
Snatch. ------------- "We may be small, but we're slow." - MIT Rugby |
Ak thrower wrote:Posted By: Ryan Nielson
Date Posted: 9/03/08 at 4:11am
| Yes I think the snatch correlates. I have never done a single snatch in my life till I started highland games and once I did my WOB started to feel better and better. I've seen some other people new to it who engage their shoulders and traps into it too much and that throws the timing off and creates slack in your arm. |
Posted By: =Travis=
Date Posted: 9/03/08 at 4:30am
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I'd bet he's using all back. I have this problem as well where I have to stand quite a bit in front of the bar to make sure the weight doesn't peak behind the bar. I noticed on some video that I use absolutely no legs, so I've been trying to practice using my legs and I'm getting to a point where I can start closer to the bar. ------------- |
Posted By: Srokus
Date Posted: 9/03/08 at 3:23pm
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If you need a variation of a lift to use I do one-arm dumbbell snatches. In my opinion they work better than doing the snatches with a bar.
------------- The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times... www.thestrengthagenda.com |
Posted By: Ak thrower
Date Posted: 9/03/08 at 3:52pm
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How about doing box jumps too ?
Thanks for all the help guys ! ------------- Remember when mom told us never throw stones ? |
Posted By: dWood
Date Posted: 9/04/08 at 2:07am
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one arm barbell snatch!!!really works well ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: D.J.
Date Posted: 9/04/08 at 3:47am
| Do you feel the one arm db snatches carry over pretty well to the WOB? |
Posted By: dWood
Date Posted: 9/04/08 at 4:19am
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a little bit the barbell is better..balance builds up some auxillary muscles and its a nice long pull ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: D.J.
Date Posted: 9/04/08 at 4:39am
| Ok, thanks. |
Posted By: Silverback
Date Posted: 9/05/08 at 10:15am
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I am not the thrower of Mr. Mckim or the coach of Mr. Mac's qualities, but how I practice it to arc in the correct location, is I practice out in the field. They have a line there for the football team. I stand on that line with my heels and estimate the place in front of me the weight arcs up and leaves my hands. Then I see the location behind me it lands. I move my feet forward and adjust my throw to make them even, so in effect it arcs up at the top over the line. Then at a game I put the bar in place of the line. I never practice over a bar. Have done at least 16 with the 56 at every game I have done this year. I will do 5 throws in 5 minutes, or 10 throws in 10 minutes. And do them at the end of my throwing workout. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: M-BAAB
Date Posted: 9/05/08 at 10:55am
Gotta give a + 1 to the Hack. I said" You NEVER throw over anything!?" and if you've ever seen him toss, it's pretty damn accurate. So, being the training thief that I am , I went out and drew a line in the dirt and focused on nothing but where it lands for two weeks w. the 56 and cleared my impossible training branch twice w. the 42. Try it.  ------------- 51 , 72 and 15 at 50 |
Posted By: Silverback
Date Posted: 9/05/08 at 1:13pm
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Thanks for the props my brotha. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: Ak thrower
Date Posted: 9/06/08 at 3:50pm
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Thanks again guys ! Now when doing the snatch ,, is the arm bent or not ? some videos I watch they are and some are not .. Or is the focus on leg speed and explosion ?? Bret ------------- Remember when mom told us never throw stones ? |
Posted By: Wayne Hill
Date Posted: 9/06/08 at 5:20pm
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Yeah, I've been thinking about this since I brought up the snatch. A WOB toss is a lot like a snatch pull, but has nothing to do with receiving the weight. A snatch pull is done with straight arms, very explosively.
------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Daniel McKim
Date Posted: 9/07/08 at 9:40am
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Don't let Myles' humility fool you. His marks stand for proof of his skill and pure strength. I practice much the same as Myles. I drag my foot through the ground and make a line. Whether I'm throwing sheaf or WOB, I get my spacing down, then throw with the hips. I'd have to say Snatch is huge. It and front squats paid huge dividends for me in this and the sheaf. ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: Silverback
Date Posted: 9/08/08 at 6:59am
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Thank you Dan, coming from you that really makes my day. I am very appreciative, I have been watching you very closely now the last couple of years from the shadows. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: Ak thrower
Date Posted: 9/08/08 at 8:49pm
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You guys ROCK !! Never having met you guys I still look to you for knowledge . Thanks again for all the help ,,,, I'll let you know the outcome Bret ------------- Remember when mom told us never throw stones ? |
Posted By: M-BAAB
Date Posted: 9/09/08 at 11:43am
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Myles says that he does wob last - this is a great idea! Like doing a couple of pullthru sets last after a heavy day , it straightens out your back after all that twisting. And of course , wob comes last 'cause we need to find out who's been slackin' and who's been trainin'.
------------- 51 , 72 and 15 at 50 |
Posted By: Wayne Hill
Date Posted: 9/09/08 at 1:02pm
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Last year at Western Mass, we found out there's another reason WOB comes last: it totally sucks throwing it first. Nobody threw it well, even though we were all pumped to try it, and then we were all totally messed up neurally for the other events. Yeesh, what a disaster.
------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: dWood
Date Posted: 9/10/08 at 1:11am
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yes that was my bad..thought it would work but totaaly screwed up some atletes-I seriuosly think that you have to be beat up-tired drained to tap into the wob reserves ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |
Posted By: Wayne Hill
Date Posted: 9/10/08 at 2:17am
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Nobody blames you, Dan. We all thought it was a great idea. Yeesh, what a debacle. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: JWC III
Date Posted: 9/10/08 at 4:02am
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Ok, here's my 2 cents (which is worth about 1.5 cents in Dan McKim money). Dan, Myles, Baab all have SICK pulling power. In my opinion, and Dan is a good friend who I think is too nice a guy to beat the living crap out of me for saying this.....but it's true.....he OUGHT to be pulling 18ft standing with his pulling power....and he will if he can keep that supercharged spine of his healthy. My point is these guys have the pull, they are seeking the groove. I have trained the WOB a variety of ways and being a "mediocre" puller (at least compared to guys like Betz and McKim) with a power snatch of 225 and a power clean of 315 (all after the age of 40, lifetime PR's....there's still hope fellas) I have come to the same conclusion that I have for all routines....you need to find what works for you. I think where the weight lands is extremely important as it indicates that you are pulling the exact same way every time. That is important. I think the reason that this works is that you learn to pull the same way every time. There was a time when I was bench pressing and wanted to bench 400. I started working out with a guy that benched 550 at 220. He was spotting me doing a set of ten and he said, "Did you realize that not a single one of those reps were the same?". I started to work on developing a perfect groove and THEN moving to heavier weights and I easily hit my 400. For a time, I had a set of standards that went up 24ft, plenty high to practice sheaf and WOB I thought. I spent all summer going out and throwing the 20lb sheaf over the top once a week. I would try 10 tosses and tried to get where I would hit 10 for 10. Well, that year at games, I cleared 24ft.....over and over and over. AT 26ft I would stall. So I jacked my standards up to an ambitious 36ft (hey, might as well shoot for the moon!) and started trying to keep the consistency.....but pull harder and know that I was pulling harder by moving that bar up AND guaging where I was at my where the sheaf landed AS WELL AS if it cleared the bar. I think you need to be aware that if the weight is landing in the same spot, you are indeed pulling the same way, but a lazy F-er such as myself, I need that bar up there to make me pull harder. I'm not a pulling freak like those other guys. Otherwise, I'll clear the same height the rest of my life landing in that same spot. So the moral to my story, is if you need the groove then work the location, if you need the strength, then train the pulling movements and force yourself to dig for the higher throws. ------------- Thom Van Vleck |