High tension techniques continued- How to prepare for your work sets...and a PR

[Shank]

There are a few tricks to get set up before your work sets, a lot of them we already know.
You're going to press a 40kg for reps today, start it off with a few loaded cleans with a 48kg.
About to snatch the 48? Double swings with 48's, one arm swings with 2 bells totally more than 48 or both.
Now you can apply the same strategy to your pistols.
YouTube - High tension-pistols
an old one but a good one that also illustrates the point well.
YouTube - Pistol and Press Variations

The nice thing about the BU pistol is that you won't smoke your legs but you will be more tense, which will get you ready to lift a heavier weight.

Powerlifters will use a similar strategy and stand with a heavier weight on their shoulders before squatting.
You can use this strategy for most lifts, as they say, if all you ever lift is the 40kg, it's always going to feel heavy.

Oh, and a shameless PR:
Snatched 14/14 with the beast with wool gloves.
YouTube - 14-14 Snatches+farmers walk

Hope some of you put this to good use.

[M.Harris]

Nice work on that video, my 2x32kg's are kicking my tail plenty right now, I just started being able to snatch them last week, been working those double cleans, I love that exercise.

[Shank]

A perfect example for that would be to do some double swings with 40's or 48's if you have access to them before you snatch the 32's. I can't even articulate how effective this has been in my own training as well as that of my clients.

[Steve Madden]

This is really interesting. Ever since I taped four 5 pound standard plates to the bottom of one of my 24 kg (for a total I guess of 74 pounds), after I swing it a couple of times the 24 kg really feels light. I mean really light. Like a toy. The effect doesn't last too long, but it's definitely there.

[kuurakarahka]

Originally Posted by Steve Madden

This is really interesting. Ever since I taped four 5 pound standard plates to the bottom of one of my 24 kg (for a total I guess of 74 pounds), after I swing it a couple of times the 24 kg really feels light. I mean really light. Like a toy. The effect doesn't last too long, but it's definitely there.

I'm currently experiencing a similar effect due to swinging a 24 kg bell with 17 kg of extra weight: after just a few workouts with it the 32 kg feels very light, not to mention the 24 kg.

Indeed, if I'd only work with the 32 kg it would always feel heavy, not just sometimes. I can't press it yet, but I don't doubt that heavy swings will help me closer to that goal. For some reason, I never thought of practicing high-tension techniques before the actual work sets or a PR attempt, besides wiring yourself up with a heavier weight. I'll have a go with them before the next PR attempt! Thanks for the tips, Shank.

Also, congratulations on your PR, that is awesome strength there. My best is 14/14, too - just minus 16 kg and the wool gloves.

[Shank]

Originally Posted by kuurakarahka

Indeed, if I'd only work with the 32 kg it would always feel heavy, not just sometimes. I can't press it yet, but I don't doubt that heavy swings will help me closer to that goal. For some reason, I never thought of practicing high-tension techniques before the actual work sets or a PR attempt, besides wiring yourself up with a heavier weight. I'll have a go with them before the next PR attempt! Thanks for the tips, Shank.

Also, congratulations on your PR, that is awesome strength there. My best is 14/14, too - just minus 16 kg and the wool gloves.

Thanks, I owe it to heavy double swings. I hope this works as well for everyone else. I can't recommend it enough. Try a Push press and Push jerk with a heavier bell if you have one and the 32 will feel light overhead as well.