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Grip on DS Launch and SGHP
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domcib
Level 10

Join date: Jun 2007
Posts: 1538

ds launch, i haven't tried the "hook grip" as of yet, but i noticed today on ds launch that i do something similar. i wrap my thumb around my fingers as opposed to the other way.
the handles on the ds bar are great. i get "locked" in like this. it feels natural.
my legs are the weakest part of this lift(in other words from the floor to just above the knee) after that the weight is easier.
is this ok for now?

snatch grip pulls. since i am focsuing on explosive hips and legs, and leaving arms out of it,on lighter weights, i am popping the weight up and actually letting the bar go with may hands just along for the ride. then i grab it before it falls. this really helps me keep on track. then as i go heavier, i have to hold on more. because i have my hands wide, i notice that my thumb and index, and middle finger,bear most of the load. my pinky and ring finger are not really around teh bar.

i have also always felt more explosive with the bar coming out of my palm and down my fingers some. i guess its some i got as a thrower.. that last wrist and finger flick always added more velocity at point of release, and hence more distance.
maybe i'm just not doing enough weight yet. i dont know
any comments?

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lboro21
Level

Join date: Feb 2013
Posts: 284

DS Launch - if your grip is strong and feels good, then stick with it! also, if your legs are the weak point in the lift, maybe stick to regular Deadlifts in the DS Bar to bring them up? -i actually stand on a 20kg plate, and my quads set on fire!

Snatch Grip Pulls - the lift starts with a strong hip drive, but the arms should then follow with a '2nd' pull... if you don't pull with your arms, you're just cheating yourself out off slabs of trap/detoid/mid back growth! Also, DS Launch is kind of like an explosive pull without using your arms, so no point doing that, then isolating your hips in the snatch grip pulls..

Oly lifts are there to buid total body power strength and size... no need to try and disect them!

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domcib
Level 10

Join date: Jun 2007
Posts: 1538

[quote]lboro21 wrote:
-i actually stand on a 20kg plate, and my quads set on fire!
-i like that idea.

Snatch Grip Pulls - the lift starts with a strong hip drive, but the arms should then follow with a '2nd' pull... if you don't pull with your arms, you're just cheating yourself out off slabs of trap/detoid/mid back growth!

-thats only with little weight. as its heavier, i do pull with arms after the explosion is finished
no need to try and disect them!
-i'm not dissecting. been doing like this for almost 40 years. ive read so many using straps etc. i was just wondering if maybe im "behind the times type old fart " or somethin

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Stew
Level 10

Join date: Nov 2002
Posts: 1277

domcib wrote:
i was just wondering if maybe im "behind the times type old fart " or somethin


Simply to set your mind at ease - YES YOU ARE!

LOL.

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domcib
Level 10

Join date: Jun 2007
Posts: 1538

Stew wrote:
domcib wrote:
i was just wondering if maybe im "behind the times type old fart " or somethin


Simply to set your mind at ease - YES YOU ARE!

LOL.

ya tink?
ok, then ill just keep doin what im doin. for explosive movements.. i use every muscle in my body. right down to my pinky! and the tip of my fingers.
ftw and go for it! that works
lol.

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lboro21
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Join date: Feb 2013
Posts: 284

@domcib

ok so you're saying you use light weights on the snatch pull to avoid shoulder/upper back involvement...? that sounds very strange to me! like i said, if you want to stimulate the hips more, then keep at it with the DS launch..

also, regarding the light weights, i presumed you were using CT's layer system, which means you should be working to your max anyway, which would recruit all the muscles needed for each lift... hell even my brachialis ache after snatch grip pulls lol... the fact is that keeping the weights light and focusing on hip drive will probably lead to less power/strength/size gains in the hip area than doing HEAVY pulls using your WHOLE BODY.


quick side note... if you like training with lighter weight to build explosiveness in the hips, then maybe try broad jumps? 2 footed jumps, trying to jump as far forward as you can.. these require no added resistance (initially), and can build up *some* power..

what are your goals if you don't mind me asking?

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domcib
Level 10

Join date: Jun 2007
Posts: 1538



@domcib

ok so you're saying you use light weights on the snatch pull to avoid shoulder/upper back involvement...?
-- i didnt say that. i said on the lighter weights while ramping

that sounds very strange to me! like i said, if you want to stimulate the hips more, then keep at it with the DS launch..
--thats not what i said either.

also, regarding the light weights, i presumed you were using CT's layer system, which means you should be working to your max anyway,
--yep
which would recruit all the muscles needed for each lift... hell even my brachialis ache after snatch grip pulls lol...
--yep. my whole body aches after a pull session

the fact is that keeping the weights light
-- never said that

and focusing on hip drive
--to practice proper form and not yank the bar, and fuck up my elbow again.

quick side note... if you like training with lighter weight
--i dont

to build explosiveness in the hips, then maybe try broad jumps? 2 footed jumps, trying to jump as far forward as you can.. these require no added resistance (initially), and can build up *some* power..
--good ideas. used to do lots of these about 30 something years ago

what are your goals if you don't mind me asking?
-- get strong, powerful, and look good. my wife likes it, and so do i. we like to stay "young"

by the way.. thanks for the input...

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lboro21
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Join date: Feb 2013
Posts: 284

domcib wrote:


@domcib

ok so you're saying you use light weights on the snatch pull to avoid shoulder/upper back involvement...?
-- i didnt say that. i said on the lighter weights while ramping

that sounds very strange to me! like i said, if you want to stimulate the hips more, then keep at it with the DS launch..
--thats not what i said either.

also, regarding the light weights, i presumed you were using CT's layer system, which means you should be working to your max anyway,
--yep
which would recruit all the muscles needed for each lift... hell even my brachialis ache after snatch grip pulls lol...
--yep. my whole body aches after a pull session

the fact is that keeping the weights light
-- never said that

and focusing on hip drive
--to practice proper form and not yank the bar, and fuck up my elbow again.

quick side note... if you like training with lighter weight
--i dont

to build explosiveness in the hips, then maybe try broad jumps? 2 footed jumps, trying to jump as far forward as you can.. these require no added resistance (initially), and can build up *some* power..
--good ideas. used to do lots of these about 30 something years ago

what are your goals if you don't mind me asking?
-- get strong, powerful, and look good. my wife likes it, and so do i. we like to stay "young"

by the way.. thanks for the input...




Wow.. feel like a got flamed for no reason lol.. didn't mean to offend you or anything, just trying to help/ give you some options! I thought you mean you liked going light to focus on the hips but I obviously misread!

okay so what you meant was when the weight is light (when ramping), you don't use your arms as much (because you hip drive is enough), which I understand, and I used to do that when training explosive pulls for sport (wasn't really interested in lifting back then), but I quickly realised that by taking advantage of the light weight, you allow your WHOLE body to progress through the force spectrum and warm up /activate the CNS more efficiently.. also better for technique to engage the same muscles for every set.. obviously you said that you've been doing these lifts for years so i'm sure your technique is pretty damn good already.

Seriously though, I think your results on the layer system, speaking about high pulls here, will come quicker if you engage the same muscles/technique and progress through the force spectrum up to you max.

Last point; i think the layer system will definitely get you stronger, more powerful and look awesome! haha.

Peace.

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lboro21
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Join date: Feb 2013
Posts: 284

my grammar is terrible in that post... sorry lol.

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domcib
Level 10

Join date: Jun 2007
Posts: 1538

lboro21 wrote:
my grammar is terrible in that post... sorry lol.

no offense taken. i realize u were trying to help. i think , either i didnt explain myself clearly, which is quite probable since i do not write well, or you misunderstood.
in any event, i do appreciate your input. i have received many little neat tricks on the site.
and even though ive been lifting on and off for many years, i taught myself many years ago.

so, 1. i'm thinking some things have changed, and 2. im not really sure how good my technique is.
oh, and 3, since i like to lift heavy, i have a tendency to try to Kill the weight. and my aging joints cant take the abuse that i used to put on them. so, i try to take my time to get into a "groove", so i can let myself go.

enjoy your day, and thanks again

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lboro21
Level

Join date: Feb 2013
Posts: 284

if google was around 60 years ago and some one typed in 'best way to gain muscle and strength' it would be a completely different pile of results! haha.

Autoregulation on the layer system should help you with keeping your joints fresh :)

peace.

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