The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 2 of 2 FirstFirst 12
Results 11 to 13 of 13
  1. #11
    Steve Freides is offline Senior Member
    Join Date
    Nov 2008
    Posts
    7,650

    Default

    Allow me to share my favorite overspeed eccentric drill - credit to Brett Jones, Master RKC, for introducing me to this approach.

    Because it's easier to generate an overspeed backswing with two hands than with one, switch often between two- and one-handed swings. If you're anything like me, you'll find you simply cannot throw the bell back as fast with one hand as with two - but it's worth trying.

    I usually use a simple format: 2 reps two-handed, 2 reps left, 2 reps two-handed, 2 reps right, and just keep going that way. Sometimes I'll do singles, sometimes 3 reps at a time. The point is to switch often and try to make the speed, explosiveness, and connectedness of your one-handed swings match that of your two-handed swings. It's a great way of using something you can already do to teach yourself how to do something else better.

    -S-
    KBNJ.COM - Steve Freides, RKC Team Leader

  2. #12
    JeffC is offline Senior Member
    Join Date
    Dec 2008
    Location
    Falls Church, VA USA
    Posts
    212
    Blog Entries
    89

    Default

    Excellent suggestion Steve, I've swtiched after 10 to 20 reps but never within a set. I've found that the heavier the bell is, the harder it is do OE with a one handed swing too, start with a light weight to build technique. It is oddly easier to do OE on a snatch (obviously one handed as there is no two handed snatch!) as compared with a one handed swing. I attribute this to the extra help from gravity as the bell falls from overhead and the fact that you can generate a little extra help on the OE after the lock out as you drop the bell down--you never have the KB that high on a one handed swing.

  3. #13
    faizalenu is offline Senior Member
    Join Date
    Nov 2008
    Location
    Tampa, FL
    Posts
    4,931
    Blog Entries
    309

    Default

    Quote Originally Posted by Wayde View Post

    So OE swings get the same cadence as "normal" swings?
    I would say so. I will say that the results that you are getting could also be simply rounding error, so I would not sweat it to much.

    Also, it is how you initiate the OE. If you initiate it from the hands/arms, you will move slower, not faster (bowlers and golfers know this). If you init from the lats and hip flexors, you will be faster and harder.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: http://faizalenu.blogspot.com
    Workshop Schedule: http://tinyurl.com/XA-Kettlebell-Workshops

Page 2 of 2 FirstFirst 12

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close