Smith machine bar throws (one for the gym heads)

[Rico]

Never done explosive reps before and after seeing this guy in the gym throwing the bar in the air (within a Smith machine) I thought I'd give bar throws a go. Racked up about a third of my normal bench, then did 10 reps. Set the supports so worst case it would just make some noise. Threw the bar up above my hands, caught and slow negative. Then repeat. Just be careful the bar doesn't twist and lock back into the smith.

Absolutely superb exercise! I'm a big fan of trying new things and this one is great.

This video shows what I mean - http://www.youtube.com/watch?v=gZAYK3pZXFg

Just a headsup for anyone fancying a change

[SoapyShowerBoy]

Hmmmmm. Can't see the need to throw it up. A lot of stress on the joints too when cathcing it. Is it not the same as just being explosive on a higher weight and not letting go?

I also think my Gym would throw me out for trying it!

I think to replicate this in a better fashion would be to do press ups that force your hands away from the floor. I’m not sure what they are called, but you are supposed to clap between reps.

[Neil.D]

Looks really bad for injuries. Plus you're using momentum to do most of the work for you - and you look like a pleb LOL.

I prefer strict form, slow (3 seconds up, pause, 3 seconds down) full range and stretch, lighter weight with one heavy set at the end. Doesnt look as impressive but workds great for me.

[Rico]

The theory behind the exercise is in a normal press, you end up lowering the power at the end. This way you're pushing through the top point with no deceleration.

Injury... sure, got to be careful, but set the stops and practice on very low weights first to get the idea.

Muscles get bored. You need to keep shocking them otherwise you won't grow or get stronger.

Edited by Rico on Friday 15th May 14:57

[Rico]

SoapyShowerBoy said:

I think to replicate this in a better fashion would be to do press ups that force your hands away from the floor. I’m not sure what they are called, but you are supposed to clap between reps.

I've always called them Clap PressUps... Simple names work best imo

[edmellor]

Rico said:

SoapyShowerBoy said:

I think to replicate this in a better fashion would be to do press ups that force your hands away from the floor. I’m not sure what they are called, but you are supposed to clap between reps.

I've always called them Clap PressUps... Simple names work best imo

Glad im not alone

[Martial Arts Man]

Lots of high performance athletes (rugby players espec.) seem to do these presses.

Personally, I think that unless you are an elite athlete (or want to be) you are heading for a one way trip to injury.


Be careful copying what others do in the gym. Some of the techniques I see on a daily basis make me shudder when I think of the damage being done.

[Tiggsy]

I would LOVE to see someone do this at the gym.....just so i could laugh my arse off!

Why not juggle some dumbells while your at it!

[5unny]

I'd stay well clear of the Smith Machine. It forces you into fixed and unnatural movement patterns which in the long run is just asking for an injury. When using a SM your stabiliser muscles are doing little or no work at all.

Its a horrible thing imo.

As for this particular 'exercise' - seems a bit strange and pointless to me.

[FoolOnTheHill]

Same theory as clap pressups?

[Rico]

FoolOnTheHill said:

Same theory as clap pressups?

Yup.

It's just something different to try. I couldn't care less if I look like a fool as so far so good, it works and my strength is going up nicely

Far less of a fool than the guys in my gym who take 30mins to do 3 sets and have been doing the same weights for the last year and look the same.

[FoolOnTheHill]

Pressups with your hands on 2 smallish medicine balls, wide and narrow grip?

[Rico]

This is what I do for a 'clap pressup' - http://www.youtube.com/watch?v=wC-0tvn9sE4

There's sooo many varities of press up involving swiss ball, medicine balls etc etc.

[FoolOnTheHill]

I bought some handles from the York outlet shop, imagine doing pressups holding an iron in each hand, lets you go deeper than with just your hands directly on the floor and works the pecs differently.

These:

http://www.yorkfitness.com/Accessories-item-511/Pu...

[Martial Arts Man]

Rico said:

Far less of a fool than the guys in my gym who take 30mins to do 3 sets and have been doing the same weights for the last year and look the same.

I'm sorry but I object to this nonsense. Who are you to decide the priorites of those training in your gym?

From my vast experience, the non-meathead types are the only grounded, secure, confident types about in most gyms. Certainly the members most capable of having intelligent conversation.

You have proven my theory right.


P.S. Checked with my father about your presses. He has bodybuilt for 50 years, owned chains of muscle gyms and trained a multiple Mr Universe winner. He says this theory of throwing a bar into the air popped up over 30 years ago but was mostly ignored due to the shoulder damage that resulted. Muscle Mags have to continually re-invent the wheel to publish something other than their own supplement ads.

P.P.S. As I'm interested in this, I called up a Premiership rugby playing mate. He said that although they use this technique with a bar, they only ever do it at low weight, 50% 6-rep-max at most. Coaches won't let them do heavier.....wanna know why......shoulder injuries!

[Rico]

Oookkk... maybe a slight over-reaction. I was only offering up a variation for people to try if they like.

I'm also far from a meathead, having run the marathon a few weekends back and more interested in becoming fit for toughguy and similar events. I'm just interested in expanding my knowledge of gym stuff.

Edited by Rico on Tuesday 19th May 16:21

[Martial Arts Man]

Rico said:

Oookkk... maybe a slight over-reaction. I was only offering up a variation for people to try if they like.

I'm also far from a meathead, having run the marathon a few weekends back and more interested in becoming fit for toughguy and similar events. I'm just interested in expanding my knowledge of gym stuff.

Edited by Rico on Tuesday 19th May 16:21

Apology accepted

I get it all the time with "you're wasting your time training xyz martial art, you should be doing what I so" so sorry if I snapped. (which is unusual in itself).

As I said earlier, training is such a personal thing, you just have to go with what works for you.

[Graham.J]

Martial Arts Man said:

From my vast experience, the non-meathead types are the only grounded, secure, confident types about in most gyms. Certainly the members most capable of having intelligent conversation.

You have proven my theory right.

I've been following this thread since Rico told me about the OP and I don't think anything's been said here to warrant personal digs. If you actually knew Rico you'd know he was grounded, secure, confident and capable of having an intelligent conversation. There are lots of theories about people who read a few sentences and immediately think they know someone, but we won't go into those Theorycrafting often fails, and it's sad to see people do it

Martial Arts Man said:

He said that although they use this technique with a bar, they only ever do it at low weight, 50% 6-rep-max at most. Coaches won't let them do heavier.....wanna know why......shoulder injuries!

After re-reading the thread and watching the video, I see no mention of using the Smith machine with high weight. If anyone thinks doing this type of exercise with high weights is a good idea, frankly they're a bit of an idiot. Exercises don't give you injuries, stupidity and lack of common sense does±.

Executed properly and sensibly I can see this exercise being far less stressful on the body with a lower chance of injury than doing 'clap push ups' which, if done poorly, could leave you with a broken wrist and/or a bloodied nose, not to mention back and shoulder injuries.

I think just be sensible in the gym and you'll be fine

± Most of the time.

Edited by Graham.J on Tuesday 19th May 17:09

[Martial Arts Man]

Graham.J said:

Things

It was the "Far less of a fool" that irritated me, not the discussion of the thread.

Rico then went on to say, "Who have been doing the same weights for the last year and look the same".

The implication is then surely that higher weights had been used by himself? If using light weights has made him stronger, he will be a very rich man when he sells his regime! Anyway, back on topic, you are 100% right about the exercise.

By the way, I'm sure Rico is more than capable of defending himself, I suspect. Tis rather sweet though nonetheless

[Rico]

Martial Arts Man said:

Apology accepted

I get it all the time with "you're wasting your time training xyz martial art, you should be doing what I so" so sorry if I snapped. (which is unusual in itself).

As I said earlier, training is such a personal thing, you just have to go with what works for you.

No worries. Sorry if I came across as a meathead. I'm purely looking to expand my knowledge and trying new things to see what works. For ToughGuy I need more 'explosive' power to get up and over stuff, rather than sheer strength. Thus why giving this a go.

Also, something you mentioned in a post has intrigued me. Could you email me? Tried to email you. Don't want to post up on a public forum about it.