On Weightlifting: A Personal View

 Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

“Familiarity Breeds Contempt.” Anonymous

22

MEDICINE BALL OVERHEAD THROWING

Medicine ball overhead throwing is a fun little exercise to help you move faster during your pull. The moment you grab the bar during a snatch or clean your focus should be on moving as fast as possible. Speed and power comes as strength increases and coordination improves with repetition. With hard training and continuous repetition your body will begin to react as a natural consequence to the weight. The weightlifter need only to apply the violent power and confidence necessary to move maximum weight. Medicine ball over head throwing will also teach you how to fully extend on the “finish” and bring your hips through. This is exercise is to be treated fast and explosive with a light medicine ball.

This subordinate exercise is best performed outside or in a gym with a high ceiling. Take the same stance you clean from over a medicine ball. Tighten up your back arch and relax your arms. As soon as you begin to bend at the waist you should already be thinking of ripping that ball off the floor. Quickly place your hands in a comfortable position on the ball and begin to extend. As the ball is coming up bring your hips through and jump. The height the medicine ball reaches is a good indicator of the amount of power you are generating. Have someone watch you from time to time so they can tell you how high you are getting the ball. Have some fun here and use a 20lb medicine ball for men and 14lb medicine ball for women.

REPS: 2

SETS: 5-10

ADVANCED WAY: Wear a weighted vest.

DURATION: 10 minutes

PLACEMENT IN TRAINING: Use this exercise in between heavy training days and focus on speed.