Question for Mike about cleans/snatches in S2B

[chris_f]

Mike,

If you're able to do cleans and snatches from the ground, would you still recommend we do them from a hang position in the S2B program? If so, why?

[CtA318]

Also, when doing the warm-up wood chop thing, should we go to just the left side or switch it up and do both sides?

[chris_f]

Originally posted by CtA318:
Also, when doing the warm-up wood chop thing, should we go to just the left side or switch it up and do both sides?

Do both sides. [img]smile.gif[/img]

[Bulking Up]

I have been wondering the same thing about the trap bar deadlift. If I am understanding correctly, the reason for doing the deadlift with a trap bar is to keep the center of gravity back for those with long femurs. I did the measurements in S2B,and I do not have a long femur. I have been doing regular deadlifts for a while, and have actually been progressing at them very nicely with good form. Is there any other reason I should be doing trap bar deads as opposed to traditional? Thanks.
BU

[GqArtguy]

Originally posted by sharkbait:
Mike,

If you're able to do cleans and snatches from the ground, would you still recommend we do them from a hang position in the S2B program? If so, why?

Im not going to speak for Mike, but in my opinion, I think that most people would get thrown off on the first pull which screws up the rest of the lift. It all depends on the rep/set scheme, the placing of snatches relative to other exericises, etc. Just my two cents.

[chris_f]

Thanks Gq... I figure since more weight = more muscle and you can typically use more weight with a full snatch/clean than a snatch/clean from hang, the full version would be better. I also know the program was written with beginners in mind.

It'll be interesting to hear what Mike has to say.

Bulking, the trap bar is going to place the emphasis on your muscles in a slightly different way. Not sure if it matters all that much. I don't have a trap bar at either gym i lift at (school or the Y), so i'm not sure if i'm going to do regular deads or DB deadlifts (more like the trap bar DL) as a substitute yet

[Jerry Hill]

Hey guys - I am unfamiliar with the S2B program but do utilize the Hang over full range in some of my work.
The hang can really take advantage of the stretch reflex - drop those hips back quickly to lower the bar and WHAM instantly explode!
This will recruit the ham’s big time.

You'll get much more leg drive on the trap bar and less posterior chain.

Good luck with the program is sound like fun!

Jerry

[Rev]

Originally posted by Jerry Hill:
Hey guys - I am unfamiliar with the S2B program but do utilize the Hang over full range in some of my work.
The hang can really take advantage of the stretch reflex - drop those hips back quickly to lower the bar and WHAM instantly explode!
This will recruit the ham’s big time.

You'll get much more leg drive on the trap bar and less posterior chain.

Good luck with the program is sound like fun!

Jerry

Damn it Jerry you sound like a cool dude you know that? Thanks for all the feedback you've been giving the forum, awesome my man.

[GqArtguy]

Originally posted by sharkbait:
Thanks Gq... I figure since more weight = more muscle and you can typically use more weight with a full snatch/clean than a snatch/clean from hang, the full version would be better.

This depends on your weaknesses, structure, etc. There are some lifters, even at the Olympics, who power squat their 1RM because of their build. Additionally, some pullers might be weaker off the floor but explosive during the 2nd pull.

Bulking, the trap bar is going to place the emphasis on your muscles in a slightly different way. Not sure if it matters all that much. I don't have a trap bar at either gym i lift at (school or the Y), so i'm not sure if i'm going to do regular deads or DB deadlifts (more like the trap bar DL) as a substitute yet

A trap bar dead is a very different feel from a regular dead because youre almost squatting the weight up and theres not as much stress on the lower back as there is if the bar were in front of you.

[chris_f]

Gq: Since I don't have a trap bar, you think the DB DL is a better replacement than a regular one, i'm assuming?

Based on the responses here, I'm thinking I'll stick to the hang versions of the excercises. Thanks guys! [img]smile.gif[/img]

Seconding what Rev has said, Jerry, it's definately great to have you on board! And thanks for the kind words... The program is awesome! I'm so pumped and I can't wait to start it! I've been busy this week trying to get my nutrition in line, assessing my imbalances and testing my 1RM's for comparison purposes.

I just need to take some measurements and pictures, and then next week i'll be good to go! Thanks again everyone!

[Jerry Hill]

Rev, Sharkbait, thanks for the warm welcome - this forum seems to be made up of some great people and forward thinkers. I am happy to be aboard!

Jerry

[Canadian_Bacon]

GQ, is a trapbar dl similiar to a hack squat then?

[GqArtguy]

Originally posted by Canadian_Bacon:
GQ, is a trapbar dl similiar to a hack squat then?

No the trapbar DL requires a special diamond shape bar and the grip is much wider. Youre in the center of the bar rather than having the bar behind you as in a hack squat or in front of you as in a dl.

[lifesaparty]

Does the trapbar DL emphasize muscles differently than the normal deadlift?

[chris_f]

lifesaparty: Same muscles, slighty different emphasis on each one.

While i'm not entirely sure, I'd imagine you're going to see more quad emphasis and less activation of the hamstrings and glutes because of your more upright posture (they'll still be involved in the lift though). [img]smile.gif[/img]

[lifesaparty]

thanks