Pullover & Push Video
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May 29, 2013 at 3:59 pm #22547
http://www.youtube.com/watch?feature=player_embedded&v=PdfzOzDIs-o
Also some pinch grip work. Enjoy!! -
May 29, 2013 at 3:59 pm #22536
Pullover & Push Video
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May 30, 2013 at 1:43 pm #22546
Looking good James!!
But 30 minute videos are too long for me to even watch!!! haha
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May 30, 2013 at 5:19 pm #22545
Thanks Al.
I understand the vids are a bit long. My purpose isn’t just to show my top set for that workout. I want people to see the mistakes I make and then see how I go about correcting the problem. As in this video, you got to see me go way too heavy, too soon. You also got to see me back it down, get a groove going and hit some weight that I’d missed earlier. I know a lot of guys are scared to death of backing the weight back down: injury is usually the result. I’m trying to be the coach I never had in some ways.
I figure it may help for lifters to see how many sets I do, how close to failure do I go, etc. Most people probably just fast forward to the top sets anyway. I do feel my grip training is interesting enough to watch all of it.
Lastly, I’m trying to get some info on the USAWA lifts ‘out there’. Yes, we got plenty of contest clips. I feel it couldn’t hurt getting some USAWA themed workouts on the net. I talk about the USAWA contest coming up and tell the viewers a bit about the meet lifts. Face it, Crossfit is just All-Round 2.0. Letting folks know where the exercises they do comes from gives us more credibility/interest than we otherwise would have.
One of the vids has encouraged USAWA member RJ to try a lift she never thought she’d try. So, it helps some of us in the USAWA and hopefully those outside the USAWA(for now).
I know you enjoy the vids so this response is not a rant but rather an explanation to any who wonder,”Why the hell does this guy put up his whole workout instead of the ‘highlights’?!” I have fought very hard for all I’ve learned and want to share what I can. -
May 31, 2013 at 11:09 am #22544
James, There has been some excellent blogs written on the Pullover and Press on the USAWA website – if you haven’t seen them they are all worth reading.
Here is one I wrote a few years ago:
http://www.usawa.com/the-pullover-and-push-part-3-technique-and-my-secret-tips/
This lift has taken my quite a while to learn completely. It looks like you are off to a good start! Al
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May 31, 2013 at 6:40 pm #22543
Oh Al, I’ve read part 3 many,many times. You gave up SOME tips but I think you’re holding out. For example in my video where I start using a bar with too much spin, how come you didn’t tell me about there being such a thing?!?! You holding out or what?
On a sort of related note: its pretty interesting that Bob Burtzloff has a phenomenal One Arm Clean & Jerk and Pullover and Push. I guess they’re kind of the opposite of one another….kind of. -
June 1, 2013 at 8:41 am #22542
Well James – I kinda made an assumption that one WOULD NOT be using a high quality Olympic bar (like your Werksan) for ANY lift other than a Snatch or a Clean and Jerk!!!! I would give a good cussin to anyone in the Dino Gym if one of my quality bars were being used in a way it was not intended to be used!!! And high-end Olympic bars should only be used with bumpers, and for the Olympic lifts or slight deviations of the Olympic lifts.
But back to the issue of rotation that you addressed. You want to use a bar that has some sleeve rotation (as you need to develop speed on the platform to reach your chest if you have a thick chest, thus the plates must be able to spin), but not TOO MUCH as then the plate rotation will not stop when the bar comes into position on the chest, and will interfere in the push part of the lift. Unless if you use the “roll and pound” technique that I use which uses the rotation to your advantage in gaining momentum going into the push since everything happens in one motion.
Plate rotation on the one arm clean and jerk is even more critical to control. Bob Burtzloff early on told me to pick the WORSE BAR in the gym in regards to sleeve rotation to do this lift. Plate rotation causes the bar to want to “windmill” on you upon lockout of the jerk. Less rotation = less windmilling, and that’s a good thing because you WILL NOT receive the down command until the bar is motionless. Al
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June 1, 2013 at 9:39 am #22541
Al, am I detecting a bit of a scolding from you? I get your point BUT, at just under a grand spent on the bar, I’m going to get my money’s worth out of that bar!! Basically, short of putting the bar on a rack/squat stands I’m going to do anything and everything I can with that Werksan.
Bumpers?!?!!? I’ve been trying for YEARS to get some Bumper plates. I’m going to stand at a busy intersection with a sign stating, “Will work for Bumper Plates!!”
Though Hi-Temp has a great price on training bumpers,it was a choice between the plates or the bar. Now, if anyone would want to donate or sell me some old bumper plates, call 207-458-9061.
The info about Bob wanting a ‘least as possible rotation’ bar for One Arm Clean & Jerks is very interesting!! At the heavy Lift Nationals, you saw how close I got with Bent Pressing that wheel. That was an easy 30+ lbs more than I’ve attempted. Without any sleeve rotation, I thought the lift would be harder but in fact it was much easier to control. I’ve always used the Werksan bar for this lift. It just never struck me that there was a thing as too much rotation!! Thanks for the info. -
June 1, 2013 at 10:15 am #22540
James, With the bent press you want as minimal sleeve rotation as possible (same as the one arm clean and jerk). So your Werksan bar WOULD make that lift more difficult. By first glance one would think using a high quality Olympic bar would make the lift easier – but not for all lifts!!
Ever wonder why old time strongmen used objects other than a rotational bar to bent press?? Answer: No rotation = no windmilling and more weight lifted. Arthur Saxon used an extra long bar that was slightly bent for his bent presses, with no sleeve rotation, and used it to his advantage. A bent bar (or cambered) would decrease the windmill effect on a bar, and keep it in the proper alignment for the bent press, as you know is very important. Al
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June 1, 2013 at 11:26 am #22539
So now this subject of rotating sleeves vs. non rotating sleeves begs the question, what IS the heaviest Bent Press done with a revolving sleeve? Could Saxon still do 300+ with a rotating sleeve bar?? Seems like if we had a Fulton Bar Bent Press and Fulton Bar One Arm Clean & Jerk, those numbers would be higher than with an Olympic bar?
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June 1, 2013 at 11:56 am #22538
That’s a good question on what is the heaviest Bent Press done on a bar with a revolving sleeve – hard to say because of the lack of heavy bent pressing in the last 100 years. I do know Bob Burtzloff did 275# using an old Olympic bar 20 years ago. I would venture to guess that Arthur Saxon COULD have done over 300 pounds with revolving sleeves though, based on the fact that he, on several occasions, bent pressed over 350 on his “special bar” in front of many witnesses. Especially if he had the opportunity to train on one and get used to the different “feel”.
Maybe a Fulton Bar would enhance the best Bent Presses, but NOT the one arm clean and jerk. The difference being that the bent press can be taken to the shoulder using both hands, but the One Arm Clean and Jerk requires a clean using only one hand!!! That would be the limiting factor – it takes a great grip to clean a 2″ bar one handed. And even more so doing it to the side and not in front. Most would be limited in their “max” using the fulton bar compared to a regular bar because of the issues with the one arm clean. Al
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June 1, 2013 at 3:29 pm #22537
Al, you are right. I wrote one thing while thinking of another. I’ve been reading D. Willoughby’s account of One Arm Jerks from the Shoulder. I should have said that a Fulton One Arm Jerk from Rack would allow heavier weight to be lifted than if an Olympic bar was used in the same manner.
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