c******t
发帖数: 1733 | 1 我现在已经可以snatch 88lb了。
barbell
like |
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v*****r
发帖数: 2325 | 2 最难的要数 以下动作了吧:
Double bottoms Up press, 70+70?
See-saw Sots press
double snatch 88 + 88?
if your bw = 150 or so, then barbell press 140 is already advanced level,
with bottom up press, add 15-20 lbs to each hands, so barbell press will be
170 - 180, elite level for sure!
becoming first chinese Master of sport, or kb certificied instructor? |
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c*******k
发帖数: 2427 | 3 这个问题很 tough，这半年没咋练，就只好偶尔在这里潜水啦。
今晚赶紧去测了一下，再加上状态不好，就只做了 swing，发觉没达到半年前的最高水
平，汗一个，不进则退。。。
改天去测一下 TGU, Clean and Snatch |
|
v*****r
发帖数: 2325 | 4 if do a lot of high-rep sets, better use competition style KB (thinner
handle, more expensive). quote from Mahler.
i quickly found my weak link --- grip endurance, all pulling motions tax
grip, i think i am not doing the same exercise, but they all stress
grip, whose weakest link is elbow connection tissue.
i guess the first 3 month is all test and see with moderate weight,
understand overhead lift and back health
KB exercise stuart stuart mcgill recommends is not Snatch or TGU, but KB butt... 阅读全帖 |
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c******t
发帖数: 1733 | 5 这段时间练习gs style lift， 进步不是很大。重新学习steve cotter的视频，发现还
是一些细微的技术没有掌握。gs style讲究的是效率，节能，运动和休息一体。
#jerk:应该是90%的腿部运动，我的第二个dip不够，leg involvement不足，其实更接
近push press, 导致lat,shoulder 疲劳。
#snatch: 非常多的腿部参与。我起来是没有dip,过度利用pull的力量。drop时太直，
太快。 而是应该先垫起脚尖，身体后倾，卸掉一些力量，利用身体姿势的变换带动KB. |
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c******t
发帖数: 1733 | 6 face the wall squat, swing的基本功。
bottom up hold 时可以把拇指，食指成八字撑住kb body
我现在snatch一样会磨手，gs style的是用虎口， 掌根hold，对手就好多了。但用大
重量，或close to fatigue 时很难维持。 |
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v*****r
发帖数: 2325 | 7 好奇的问一下大师的立定摸高?
想看一下 double 70# KB clean and jerk 17 reps
single arm clean & jerk 105# 5 reps
double clean 2*88# single snatch 88#
对 vertical jump 的 carry over.
我有时用box jump 和摸房顶作为 weighted squat 的替代。 最近提高了2个 inches. 我感觉还主要是对动做技术上的一些提高， 比如提葱和 下蹲时利用stretch reflex.
我可能接近double 70# KB clean 1 rep.
几周 前实验了一下 double clean 53 + 70, 很勉强， 对double clean 的技术也生疏。。。改天状态好的时候。 我去年有完成power clean 135#. 当然一般gym 里的bar 很多都不足 45#。 |
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c******t
发帖数: 1733 | 8 Steve cotter lesson 1, snatch hand protection |
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c******t
发帖数: 1733 | 9 snatch, jerk, clean时身体都要后仰，这样便于kb走直线，同时可以平衡身体和kb的
重心。
我的主要问题是从rack往下drop时，身体和bell脱节，这样会用到太多的上身力量，造
成疲劳。你看这个视频，黑衣的比白衣的drop就好多了 |
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c******t
发帖数: 1733 | 10 我在一家店里试了一下perform better的bell,觉得他们的handle不是特别好，太高，
太窄，clean起来不能把整个手掌穿过handle里去，这样做jerk时bump就会用到手臂力
量，作不了多久。rack也不好把bell rest 在hip上
时也做大重量 snatch, 70# 也比
70, maybe double 80 也可以。 卧推的话， 单手躺在地上做， 很容易加到90# even
100#。 |
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c******t
发帖数: 1733 | 11 Finished ETK ROP with an 88lb KB. It was tough, but feels so good.
第1周：light day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 3 times
2) 70lb snatch, easy pace 5 min, total 80reps
Medium day: 1)clean&press 3x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
... 阅读全帖 |
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c******t
发帖数: 1733 | 12 第2周：light day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 4 times
2) 70lb snatch, easy pace 6 min, total 100reps
Medium day: 1)clean&press 4x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, ... 阅读全帖 |
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c******t
发帖数: 1733 | 13 第3周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 6 min, total 100reps
Medium day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
... 阅读全帖 |
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c******t
发帖数: 1733 | 14 第4周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 5 min, total 80 reps
Medium day: 1)clean&press 5x(1,2,3,4) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
4L,4R,4 pull up
rest 1 min,... 阅读全帖 |
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c******t
发帖数: 1733 | 15 第5周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 7 min, total 100 reps
Medium day: 1)clean&press 5x(1,2,3,4) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
4L,4R,4 pull up
rest 1 min... 阅读全帖 |
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c******t
发帖数: 1733 | 16 第6周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 5 min, total 80 reps
Medium day: 1)clean&press 5x(1,2,3,4) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
4L,4R,4 pull up
rest 1 min,... 阅读全帖 |
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c******t
发帖数: 1733 | 17 第7周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 10 min, total 140 reps
Medium day: 1)clean&press 5x(1,2,3,4) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
4L,4R,4 pull up
rest 1 mi... 阅读全帖 |
|
c******t
发帖数: 1733 | 18 第8周：light day: 1)clean&press 5x(1,2,3) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
rest 1 min, then repeat 5 times
2) 70lb snatch, easy pace 5 min, total 100 reps
Medium day: 1)clean&press 5x(1,2,3,4) ladder
1L,1R,1 pull up
2L,2R,2 pull up
3L,3R,3 pull up
4L,4R,4 pull up
rest 1 min... 阅读全帖 |
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c******t
发帖数: 1733 | 19 Pavlos 90kg Kettlebell Jerk 10 reps
another angle
In April this year, Pavlos Georgiardis set a new record for super heavy kettlebell lifting. Pavlos mananged an astonishing 10 one arm jerks with a 90kg kettlebell, beating the previous known record by 3 reps.
There are a few things that make this record even more impressive than it first appears. First, Pavlos doesn’t train specifically for heavy kettlebell lifting, he trains for traditional kettlebell sport (so for jerks that’s with 2×32kg bells... 阅读全帖 |
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c******t
发帖数: 1733 | 20 the deep six
The plan goes like this:
All lifts done right handed without setting the bell down between moves.
- 5 swings
- 5 snatches
- 5 clean and presses
- 5 front squats
- 1 Get up * from the top down ala Shawn Cairnes “the Get down”
-
After the last squat, press to lockout, from the lockout do the down phase
of the getup until you are at the firing range position and then get back up.
Now switch hands and repeat the sequence on the left. Try for 5 rounds.
Beginners: Rest 30 seconds after ev... 阅读全帖 |
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c******t
发帖数: 1733 | 21 Ivan Denisov teaches Long Cycle
Snatch, jerk slow motion |
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v*****r
发帖数: 2325 | 22 have you ever test the paint on KB for lead/cadium?
the KB i have is made in China, i am not sure "lead based paint" is
banned
in china.
guess one way is to remove the paint and put on new paint in US.
by the way, i sold the pro-grade KB as i figure i won't do hi-rep
ballistic swing/clean/snatches. now have single 32kg,24kg, 16kg iron KB
with 2kg bottom adjustment. only very basic exercises:
floor press
TGU(first half to sit position)
clean (two hands)
press/push press/jerk (< 10 rm)
rack and lu... 阅读全帖 |
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c******t
发帖数: 1733 | 23 今天买了3个KB, 106lb, 124lb 和150lb. 本来以为卖主是个彪形大汉，结果只是个跟
我差不多块头的老头，非常精干， 看起来只有160lb 的体重。老头说他前段时间摔骨
折，医生告诉他再也玩不了大重量，所以他才把所有kb出掉。他说以前可以jerk 150lb
,snatch 124lb, 很轻松的jerk 124lb。 让我崇拜的不得了。
回家106的jerk了3x8,非常爽。150lb的只能2 hand swing， 看来一段时间内还只能是
个摆设。 |
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c******t
发帖数: 1733 | 24 Ivan Denisov teaches Long Cycle
Snatch, jerk slow motion |
|
v*****r
发帖数: 2325 | 25 have you ever test the paint on KB for lead/cadium?
the KB i have is made in China, i am not sure "lead based paint" is
banned
in china.
guess one way is to remove the paint and put on new paint in US.
by the way, i sold the pro-grade KB as i figure i won't do hi-rep
ballistic swing/clean/snatches. now have single 32kg,24kg, 16kg iron KB
with 2kg bottom adjustment. only very basic exercises:
floor press
TGU(first half to sit position)
clean (two hands)
press/push press/jerk (< 10 rm)
rack and lu... 阅读全帖 |
|
c******t
发帖数: 1733 | 26 今天买了3个KB, 106lb, 124lb 和150lb. 本来以为卖主是个彪形大汉，结果只是个跟
我差不多块头的老头，非常精干， 看起来只有160lb 的体重。老头说他前段时间摔骨
折，医生告诉他再也玩不了大重量，所以他才把所有kb出掉。他说以前可以jerk 150lb
,snatch 124lb, 很轻松的jerk 124lb。 让我崇拜的不得了。
回家106的jerk了3x8,非常爽。150lb的只能2 hand swing， 看来一段时间内还只能是
个摆设。 |
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v*****r
发帖数: 2325 | 27 i use traditional kb, perform better, good price, decent quality, bought 36
,53,70#. tried 1 pro 53#, didn't like it. sold with a $10 loss.
my enthusiasm in KB faded recently. 2 year self learning, no injuries
except some minor strains early on caused by over training/incorrect form.
moderate weight lifting has great marginal reward for fitness(compared to no
weightlifting). even exercise variety is reduced to minimal, i still keep
doing clean/jerk, <=53 snatch sometimes, plus pull ups weekly... 阅读全帖 |
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d****r
发帖数: 2912 | 28 Thanks a lot for your information!
Any reason you sold the pro one besides the following two?
"i sold the pro-grade KB as i figure i won't do hi-rep ballistic swing/clean
/snatches"
"pro KB 不如iron kb press 的时候舒服， 太扭了一些。"
Do you have any comment on the quality of PB Pro KB?
36
no
home |
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z********0
发帖数: 9013 | 29 啊，原来如此
多谢，多谢这么详细的解释
我原来以为他们的区别就是GS Swing脖子保持Netural，Hard Style就是梗着脖子的
再请教一个Snatch的问题（汗，问题太多。。。）
很多Video都是先Swing到大约脑袋的高度，然后High Pull，最后向上Punch。
可也有一些，抡得没那么高，看起来好像是一边抡，一边Pull，Arc比较小。
是不是第一种正规些？
还有，我练习High Pull的时候，拉回来的时候，KB已经垂下来了，不再平行于地面了，
为啥？拉得太慢？
最后一问（汗），Clean Setup的时候，好几个Video都提到拉KB把手的角上，而不是正
中，而且拇指向后，没理解是啥目的。。。
, |
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z********0
发帖数: 9013 | 30 啊，原来还是少林和武当的区别啊，门派太多了
感谢指点！！
我是跟着ETK呢，不过只有第一个月是完全TGU和Swing，之后就得Clean&Press，和少量
Snatch了。所以我正研究动作呢。
swing |
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v*****r
发帖数: 2325 | 31 i use traditional kb, perform better, good price, decent quality, bought 36
,53,70#. tried 1 pro 53#, didn't like it. sold with a $10 loss.
my enthusiasm in KB faded recently. 2 year self learning, no injuries
except some minor strains early on caused by over training/incorrect form.
moderate weight lifting has great marginal reward for fitness(compared to no
weightlifting). even exercise variety is reduced to minimal, i still keep
doing clean/jerk, <=53 snatch sometimes, plus pull ups weekly... 阅读全帖 |
|
d****r
发帖数: 2912 | 32 Thanks a lot for your information!
Any reason you sold the pro one besides the following two?
"i sold the pro-grade KB as i figure i won't do hi-rep ballistic swing/clean
/snatches"
"pro KB 不如iron kb press 的时候舒服， 太扭了一些。"
Do you have any comment on the quality of PB Pro KB?
36
no
home |
|
z********0
发帖数: 9013 | 33 啊，原来如此
多谢，多谢这么详细的解释
我原来以为他们的区别就是GS Swing脖子保持Netural，Hard Style就是梗着脖子的
再请教一个Snatch的问题（汗，问题太多。。。）
很多Video都是先Swing到大约脑袋的高度，然后High Pull，最后向上Punch。
可也有一些，抡得没那么高，看起来好像是一边抡，一边Pull，Arc比较小。
是不是第一种正规些？
还有，我练习High Pull的时候，拉回来的时候，KB已经垂下来了，不再平行于地面了，
为啥？拉得太慢？
最后一问（汗），Clean Setup的时候，好几个Video都提到拉KB把手的角上，而不是正
中，而且拇指向后，没理解是啥目的。。。
, |
|
z********0
发帖数: 9013 | 34 啊，原来还是少林和武当的区别啊，门派太多了
感谢指点！！
我是跟着ETK呢，不过只有第一个月是完全TGU和Swing，之后就得Clean&Press，和少量
Snatch了。所以我正研究动作呢。
swing |
|
c******t
发帖数: 1733 | 35 gs比赛本来只有两个项目阿。要么是snatch 和jerk;要么是clean&jerk long cycle.这
个也可以plan long cycle |
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c******t
发帖数: 1733 | 36 不同style,她back swing 少一些，所以dip大一些。这样省grip,腿比较累，接近于bb
snatch。 很多选手到比赛最后，grip不行了，会换到这种模式，多做几个reps |
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c******t
发帖数: 1733 | 37 gs比赛本来只有两个项目阿。要么是snatch 和jerk;要么是clean&jerk long cycle.这
个也可以plan long cycle |
|
c******t
发帖数: 1733 | 38 不同style,她back swing 少一些，所以dip大一些。这样省grip,腿比较累，接近于bb
snatch。 很多选手到比赛最后，grip不行了，会换到这种模式，多做几个reps |
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c******t
发帖数: 1733 | 39 On one end, strength determines how much force you can generate. For a lot
of people, getting stronger will make you faster and jump higher.
On the other end, there is plyometrics, which would be more related to how
quickly you can create force.
It is hard to beat Olympic lifts for improving the vertical.Olympic lifters
have excellent vertical leaping ability. It comes from jumping with the
weight every time you clean, snatch or jerk. I would also recommend pistol
and jumping boxes.
Sometime, it... 阅读全帖 |
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c******t
发帖数: 1733 | 40 拿到了，大小跟cast iron的70lb差不多，用起来倒没什么不适应。handle 较窄，
snatch 时对grip要求低一些，适合做高reps。 rack更好，很舒服，对large volume
jerk很有帮助。但对grip的锻炼就少了些，细的handle，做bottoms up press非常难，
bent press 也不如cast iron的舒服。最理想的是两种bell 都有，时不时地混着用。 |
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v*****r
发帖数: 2325 | 41 前几天我往SHOPPING CART 放了一对 ３２KG
当天PRICE ９９。 １５％ OFF， 两个总共 ２０７。 ＄１。４７ ／LB。
看今天CART 还有效， 明明PRICE AT １３４。
我也没忍住， 就下了ORDER。
但是 ３２KG KB ERERCISE 还做不了， 到了要么存起来。 要么当哑铃做容易的
EXERCISE， DEADLIFT， ２HAND SWING， FLOOR PRESS。
BENT PRESS 就不做了， 据说不正确的话RISK 较大。
http://en.wikipedia.org/wiki/Bent_press
BOTTOM UP PRESS 就检小量做了。
其实２４ KG 对我来说现在都有一点重。 一般一周３次，HEAVY， MEDIUM， LIGHT。
２４KG PRESS， TGU ， SNATCH 还属于HEAVY DAY 。
HEAVY做起起来要求动作更加EFFICIENT， PROPER， CONCENTRATION。
但是对恢复要求高了.
需要严格将HEAVY DAY 控制在每周最多一次 . medium & lig... 阅读全帖 |
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v*****r
发帖数: 2325 | 42 一段时间下来, 我觉得
hardcore heavy KB is definitely for elite/adanved or extreme level fitness.
听CROSSFIT ２４KG以上的KB还成百上千的做爆发性的动作， 那真是 钢铁做的关节.
最近差不多天天有做 HARDCORE KB（TGU， SNATCH， CLEAN, MILITARY PRESS, PUSH
PRESS）， 虽然量不大， 但是还是觉得关节不如以前FRESH， A LITTLE BIT TWEAKY
ACTUALLY。 其实有时我只是用来做CARDIO。 但是人难免有跟自己过不去的URGE， 所
以导致多做。
于是把２４KG KB 搬到看不见的地方。
真要用KB 做CARDIO， 其实要用小量的KB。
买了一个GOLD GYM PULL UP BAR， 可以挂在DOOR FRAME 上。
FOCUS 再回到简单的BODY WEIGHT EXERCISE， PULL UP ＆ PUSH UP，SINGLE LEG
SQUAT。 MOTION IS SLOW， IN CONTROL， ... 阅读全帖 |
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v*****r
发帖数: 2325 | 43 agree. powerful explosive moves is definitely at top tier of atheleticsm/
fitness.
it but requires much higher level techniques and adequate level of max
strength to hold proper posture, also harder to manage the training intensity. which means high level of risk of injury.
because with ballistic move, even a medium meight during slow move can often
create 1RM situation for a person during fast move.
eccentric(negative) moves cause more muscle strain, and delayed onset
soreness. that's why I s... 阅读全帖 |
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c******t
发帖数: 1733 | 44 you can run longer, however you might also lose your muscle mass. I'd like
to recommend large volume ballistic movements such as swing and snatch. |
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v*****r
发帖数: 2325 | 45 powerlifting 有优势 for sure.
not sure how big his deadlift is? and power clean and snatch.
跟 warrenwang 有的一拨.
if LZ vs. crossfit, i bet on crossfit.
big bench and back sq, 打架也不见的有优势.
once watch Shaq vs. Mosley. Shaq lost it.
another example is Lesnar lost to Cain. |
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v*****r
发帖数: 2325 | 46 港开始觉得难正常.
哑铃比用壶拎难一点,因为重心较高, 维持稳定稍难.
这个动作比看上去难, 刚起来那一下又转身和一点爆发的成分.还要全身手紧一体 和所
谓的"power breathe" 维持core的tension.
这个动作为理疗师gary cook 推荐,很好的exercise, good for shoulder strength,
mobility and flexibility, stability.
如果core 和肩膀稳定肌肉强的话,tgu 的重量应该接近 哑铃握推的重量.
因为是慢动作,又是靠大肌肉群做工,受伤的概率还较小. 我觉得,比snatch, clean, military press, risk of injury is smaller. |
|
f*******n
发帖数: 5241 | 47 为了养这尊贵的膝盖，腿的训练大大退步。最近爬楼梯不疼了，渐渐加了一些。
周日：跑步机慢跑16迈
周一：GYM，其实是上半身为主，BP, Pullups, Rows, Clean&Jerk, 加几组Leg Press
周二：KB swings, cleans and snatches, TGUs
其实大部分还不是练腿的，怎么今天起床大腿这么疼。 |
|
c******t
发帖数: 1733 | 48 只要你不work to fatigue,还是很安全的。我的掉过两次，不过都是我自己的错，第一
次是玩juggling, 让kb翻两个跟头再接，结果没接住。 第二次是我挑战1000个snatch,
半途手臂已经累得没知觉了，但为了完成，咬牙继续，在第1000个时脱手。其实这两次
都是违反运动原则的，以后不干这么疯狂的事了，再也没脱过手。 |
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s****e
发帖数: 1984 | 49 就是很基本的swing,snatch,windmill,bent over row, lunge之类的。可以自学吧。我
上的其实是个bootcamp class,因为大家知道那个trainer教KB,都吵着要他教KB,今天就
弄了这堂课。 |
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