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  1. #1
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    Default Overspeed Eccentrics

    I've been hearing this term a lot lately. Can someone please volunteer an example or explanation of what this is? Or at least a link to another post or article?

    Thanks
    "Dude...what are those things?"

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  2. #2
    Mike Perry RKC is offline Senior Member
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    This is the pulling down of the bell when it changes direction. You actively pull or rip the bell down quickly instead of letting the bell float back through the arc. This is a great way to load eccentrically and develop a nice hip hinge. This is pretty unique to the kettlebell, you cannot do this with a barbell...oh wait you can but only once

    It's part of the hardstyle swing but I wouldn't teach this to someone unless they have nailed the hip hinge first


    If you have ever seen someone push the bell down on another person when swinging, its a good example of this.

    Hope this helps
    Mike Perry-RKC II, CPT-(NSCA), USAW, USATF, FMS,


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  3. #3
    Jordan Vezina RKCTL is offline Senior Member
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    Default

    This is also applied to the snatch, and is the ingredient many people are missing when they're trying to hit 8 reps in VWC. When I see someone VWC snatching and locking out at 10 or 11 o'clock it's usually because they're not overspeeding the bell down. Think instead of 'dropping' it from the top, aggressively 'throwing' it.

  4. #4
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    Interesting, thanks guys.

    I will apply this to my swings and see what happens. I do notice sometimes on downswings that the bell gets a little wonky, wobbles around or whips slightly due to just "dropping" it.
    "Dude...what are those things?"

    "Those are Russian Kettlebells."

    "Oh WORD....they look like the bombs from Super Mario 2. Fo real son..."

  5. #5
    vinceh4 is offline Senior Member
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    Can it also be applied to movements like the press? Pulling the bell down as described in ETK as opposed to making it a "negative" movement.

  6. #6
    DTris is offline Senior Member
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    Quote Originally Posted by vinceh4 View Post
    Can it also be applied to movements like the press? Pulling the bell down as described in ETK as opposed to making it a "negative" movement.
    Actively pulling a weight on the negative is called successive induction. I think the overspeed eccentric term only applies to ballistic exercises but I may be wrong.

  7. #7
    EricJMoss is offline Senior Member
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    not really applied to grinding movements since you are attempting to move it faster then gravity. if you have ever beat the crap out of a tire with a sledgehammer its kind of like adding that slamming motion to the swing and snatch
    Eric Moss RKC, FMS
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  8. #8
    Wayde is offline Member
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    Default Grip fatigue and rate

    When I attempt to do overspeed eccentrics, I find I have to use tension in my grip as well as my arms and shoulders ("firing the lats", so to speak) to force the bell down before I can actually fold at the hips. This smokes my grip quite quickly. Is that correct technique?

    Also, what is an acceptable rate for OE swings with a 16kg? I find my "comfortable" 2-handed pace is about 19 swings per 30 seconds, but when I try to OE, I get about 21. Is that satisfactory?

    Thanks!

  9. #9
    faizalenu is offline Senior Member
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    Quote Originally Posted by Wayde View Post
    When I attempt to do overspeed eccentrics, I find I have to use tension in my grip as well as my arms and shoulders ("firing the lats", so to speak) to force the bell down before I can actually fold at the hips. This smokes my grip quite quickly. Is that correct technique?

    Also, what is an acceptable rate for OE swings with a 16kg? I find my "comfortable" 2-handed pace is about 19 swings per 30 seconds, but when I try to OE, I get about 21. Is that satisfactory?

    Thanks!
    I would say no. If you are doing OE correctly -- the bell is moving faster, but it is also moving a longer distance. No matter how hard and heavy you swing, you should average about the same number of reps/minute. When I do one arm swings with the 16kg bell or double swings with a beast and a bulldog, the swing cadence is the same even though the bells move different distances.

    If that is not the case, you are most likely just "cutting off" the swings at the top and not really doing overspeed eccentrics at all.

    Hard to know w/o a video.
    Faizal S. Enu, CFT/RKC/PBA
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  10. #10
    Wayde is offline Member
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    Quote Originally Posted by faizalenu View Post
    I would say no. If you are doing OE correctly -- the bell is moving faster, but it is also moving a longer distance. No matter how hard and heavy you swing, you should average about the same number of reps/minute. When I do one arm swings with the 16kg bell or double swings with a beast and a bulldog, the swing cadence is the same even though the bells move different distances.

    If that is not the case, you are most likely just "cutting off" the swings at the top and not really doing overspeed eccentrics at all.

    Hard to know w/o a video.
    Thanks for the input!

    Yeah, I think you're right! Sorry, I don't have any recording devices, so I'm afraid words will have to suffice.

    In a correct OE swing, you only start to pull the bell down after the apex of its trajectory yeah? Then because of the, well, overspeed eccentric, does it travel farther behind you on the "hike" part?

    I realised I am braking the bell just before it reaches the apex, and pushing it down...

    So OE swings get the same cadence as "normal" swings?

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