Here is a magnificent drill that we use very frequently @twistmississauga to develop ability to generate full body power through the hips, torso, as well synergistic movement of upper and lower extremities in different directions (which is vital for high performance in athletics and life btw). This drill is also an amazing way to teach athletes to handle heavy loads under a controlled state, using different eccentric and concentric tempos, as well as teaching proper mechanics, breaking down the entire movement piece by piece, before it is actually performed. As you can see here the athlete does an extraordinary job as moving through a controlled lowering, a slight pause and an explosive and fast pull. He pauses at the top and safely and slowly lowers the DB back into the ready position (chest up, shoulders back, knees bent, eyes up). Before we even put the weight in an athletes hand, we coach and explain the WHY behind the movement (this goes for every movement we teach). We communicate how effective you can be by integrating every ounce of fascia by gripping the floor, screwing your feet in, holding the DB tight with a strong upper back, shoulder and an activated latissimus (this is a game changer for shoulder ROM and stability). This is how we get a brain and body connection. Allowing our kinetic chain to activate as an entire unit. Always as ONE!
We also have athletes go through a “prep” complex working on, integrating their body feeling everything activate before we even pull the DB. We then progress to a high pull variation and then a Snatch with a 2 foot landing. This split landing is a progressive variation.
We usually program this type of drill at the beginning of a session for maximum power output. 3-5 sets of 2-4 reps/side. 2-3 mins rest between sets for maximum recovery.
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@twistmississauga @twistrichmondhill @twistburlington @twistwhitby @twistjapansapporo @twistperformance @twisttricities @coachpetertwist - 23 minutes ago