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Messages - Raptor

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4246
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 27, 2012, 04:56:44 pm »
Yeah but you don't have Asafa Powell's 10x hip flexor size vs a normal person.

You're weak.

The end.

:D

4247
Article & Video Discussion / Re: Kettlebell Swing Science
« on: July 27, 2012, 04:37:00 pm »
Have you tried walking swings? Like, LR or RL "plant" swings where you take a step forward with say your left leg, swing the bell and as your bell reaches the top of the movement you take your other step (with your right leg in this case).

I think it's the most specific swing exercise for a LR plant in a jump for example. You can also do variations on this (like swinging the bell without taking any steps and while the bell reaches the top you do both steps while there (it will be less tension on your legs though)).

I learned about these variations in the Encyclopedia of Kettlebell lifting by Steve Cotter.

4248
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 27, 2012, 04:24:19 pm »
On what do you base these assumptions? How do you know your hip flexors are strong?

4249
Article & Video Discussion / Re: Kettlebell Swing Science
« on: July 27, 2012, 04:23:06 pm »
Yeah I know you said there will be part two, but I had to remind you of that chin down stuff in this comment :P

Interesting... 1/3 huh? Well 1/3 of my bodyweight would be 27 kg (so a 28 kg kettlebell) and I have a 24 kg KB but 1/3 really sounds like an arbitrary number that doesn't take into account the athlete's strength...

Don't tell me the same 1/3 recommendation is the same for a guy with a 1x squat and for a guy with a 3x squat as well.

That's like saying "you should snatch with 0.4x bodyweight". Um... no, not really. You should snatch at your individual strength level and with a weight that gives you the best training effect in regards to YOUR strenght level.

So I'm not really ready to buy the 1/3 recommendation.

4250
Article & Video Discussion / Re: Kettlebell Swing Science
« on: July 27, 2012, 04:10:29 pm »
Excellent article, as usual.

The swing does so many things... it's probably one of the top exercises ever in terms of how many things it does at the same time.

My question would be - how to choose the "best" weight for your kettlebell. Is it a matter of "choose the heaviest KB that allows you to perform the movement correctly" or is it something more than that?

What if I can do them correctly for 5 reps with a 40 kg kettlebell and 20 reps with a 24 kg kettlebell? What if I can use more speed with the 24? And so on.

These are important questions but I think they aren't "essential" to be answered. The fact of the matter is that whether you choose a very heavy or a lighter kettlebell you'll still get a heck of a workout for your hips.

It also helps for hip flexor flexibility in my opinion, since you're basically doing a ton of hip hyperextensions at a pretty high speed so you're basically doing hip flexor dynamic stretching. Helpful if you're in anterior pelvic tilt.

As a side note, I personally found out that keeping the chin tucked down a bit helps you hip hyperextend better in the swings.

4251
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 27, 2012, 03:14:10 pm »
How strong are your hip flexors?

I have found out that the stronger your hip flexors AND lower abs are, the better you are going to be able to maintain a good pelvis position to maintain a better overall position in the squat.

4252
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 27, 2012, 02:43:24 pm »
<a href="http://www.youtube.com/watch?v=ODFR3yUwSKI" target="_blank">http://www.youtube.com/watch?v=ODFR3yUwSKI</a>

4253
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: July 27, 2012, 07:22:00 am »
<a href="http://www.youtube.com/watch?v=ZNWUfP23ngU" target="_blank">http://www.youtube.com/watch?v=ZNWUfP23ngU</a>

4254
Pics, Videos, & Links / Re: funny / horrible training videos
« on: July 26, 2012, 12:12:35 pm »
Quote from: flyingthunder on July 26, 2012, 11:10:05 am
how about that dude ? :D
http://www.youtube.com/watch?v=V3CTq5YqOyo  :uhhhfacepalm:

Excellent for hip flexibility.

4255
Injury, Prehab, & Rehab talk for the brittlebros / Re: sciatica no more.
« on: July 26, 2012, 10:25:17 am »
I had bouts of this at SEVERE levels... thankfully, I don't have it either. But there was a time where I couldn't get my arms lower than my knees in a standing hamstring stretch, or a lightning bolt would hit my back every 10-20s or so moving VERY slowly around.

4256
Pics, Videos, & Links / Re: Myree head over rim
« on: July 24, 2012, 04:40:54 pm »
myroidsculous

4257
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 24, 2012, 04:18:43 pm »
Exactly.

You can work on overloading the jumping leg as well using bounds and depth jumps, but I'm not sure that's sensible for where you're at right now in terms of your strength etc.

4258
ADARQ & LanceSTS - Q&A / Re: Additional strength exercises
« on: July 23, 2012, 10:21:38 am »
Quote from: hyperdunk1 on July 19, 2012, 12:44:01 am
and should press?

Ya shall not press

4259
Strength, Power, Reactivity, & Speed Discussion / Re: how to fly like MJ off of a sprint...
« on: July 19, 2012, 08:26:48 am »
more strength
downhill sprints
reactive stuff
good movement efficiency

these^^^

4260
Strength, Power, Reactivity, & Speed Discussion / Re: Whats Lebron James doing
« on: July 18, 2012, 08:39:34 am »
I don't understand anything...

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