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  1. #11
    C Aegir is offline Junior Member
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    I've found that my chronic shoulder pain has all but disappeared because of getups and snatches. I used to be unable to sleep on my side (either) but as long as I continue the getups (especially) I have no issues and the pain is missing from my life.

  2. #12
    JJC
    JJC is offline Member
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    I agree with the great advice so far and just will add one idea.

    As was said, the Snatch is the top end total body exercise. It is part of the power pair, TGU and Snatch, which make for the simple KB totally body workout. 2 exercises, 10 minutes a day, 4 days a week, awesome simple and powerful. (of coarse most people need to do many other exercises to earn the ability to have it so simple!!!)

    But the OP does BJJ, so he gets a full body strength and cardio workout already. BJJ works the spine and core very well in an explosive and dynamic manner. If the OP wants to do high pull instead, what is he going to miss out on?

    as was pointed it out, they are two different exercises. The main difference in short is the lack of overhead lock out and the lack of explosiveness. I think TGU covers the lockout and the OP gets plenty of the needed work in explosiveness in BJJ. The high pull still works the core and spine alignment and it seems the high pull is more sport specific to BJJ anyway. It is a good compromise to fit specific conditions.

    I have a similar issue (injury), and I switched to doing double (20 lbs) lighter KB's for OH snatch, and got a heavier bell (50 lbs) for double grip swings. Then I still work my normal KB (35 lbs) on my strong side and I also switched to high pulls or hand assisted snatch (few reps) on my injured side.

  3. #13
    gtrgy888 is offline Senior Member
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    In my opinion, swings can make an excellent substitute for snatches. The only real benefit is upper body endurance, which can be developed by other means just as well.

  4. #14
    KBFan is offline Member
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    Quote Originally Posted by Boris Bachmann View Post
    I think the answer is "swings".
    I like and do swings but I think the high pull works the back of the shoulders a lot more than swings. Other than the tempo, I can't feel much of a difference when I'm done doing high pulls vs snatches.



    Quote Originally Posted by SteveFreides View Post
    Comrade KBFan, because you practice a demanding martial art, your goal should be to lift as little as possible to get the benefits you need. Your decision to favor high pulls instead of snatches sounds like it could be a very smart one if it turns out you don't miss the additional work the snatch provides. Please try it for a while and let us know what you think.

    If you want to find out what you're missing, try slowing down the pace of your snatches - stand in front of a clock and try this - switch right and left if you wish. Switch hands every minute and don't worry if the two sides aren't even - you can fix that next time or try 2 minutes of each instead. Use at least a 24 kg, do not put the bell down, rest in the overhead position as required by the schedule:

    1 min of 12 reps (every 5 sec)
    1 min of 10 reps (every 6 sec)
    1 min of 8 reps (2 every 15 sec)
    1 min of 6 reps (1 every 10 sec) (repeat this minute of you can several times)

    I find it's an excellent teacher of what your overhead supporting strength may lack.

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




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

    That's a great idea and probably a good way to keep my form together.

    I think my quest for higher snatch numbers is a contributing factor to my deteriorating form. That rep schedule should really help.

    That said, what do you think is missing from the high pull that the snatch delivers? I was thinking eccentric contraction in the shoulder could probably help make for a more well rounded shoulder joint. I know some posters mentioned conditioning but I don't find high pulls to be any less strenuous, if anything, I think the tempo works me harder. Your thoughts?

    Thanks again for all the replies.

  5. #15
    Steve Freides is offline Senior Member
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    Quote Originally Posted by KBFan View Post
    That said, what do you think is missing from the high pull that the snatch delivers?
    The point of the rep schedule isn't just to get you to slow down, it's to get you to learn about resting in the overhead lockout position or, to put it another way, to develop supporting strength, which is a very important and overlooked attribute, IMHO, and one Gray Cook talks about often. Many people find the slower pace harder, not easier, to maintain.

    So that's my answer to your question - supporting strength. There is no lockout in the high pull. I often train with others, and when we're all doing the same number of presses, I'm always the last one done because I like to work on my lockout in my presses, too - I generally pause for a few seconds at last rep of every set, and do a solid 1-second pause on all the prior reps as well. There's just so much one can learn by spending time in the support positions, and that goes for the rack position as well although that requires a heavier load or a longer time to be effective training.

    Hope that helps.

    -S-
    Flexibility Guide from kbnj.com

  6. #16
    Taking Cattle is offline Senior Member
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    I like doing heavy high-pulls. It's the best full-body, strength and cardio exercise I know of.

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