Cleared the bar at last

[Alan H]

I don't have spotters at my gym, either. Well...RARELY, very rarely. So that means I don't do things like heavy bench presses. I also don't do heavy squatting, both because of the "no spotters" issue and my right knee!

But you don't need spotters to do hang cleans. I swear, hang cleans have made the biggest difference in my throwing of anything except possibly my "usual" core workout.

http://www.youtube.com/watch?v=lYihJObA6pw

http://www.youtube.com/watch?v=wSm8X...eature=related

Just don't drop the weight at the end...lower it down to the floor.

Snatches are great but barbell snatches take a lot of room and technique, and if you blow it you'll use up a LOT of floor and make a LOT of noise! LOL

so do dumbell snatches. You still have to explode off the floor to get that weight over your head. Pull from a few inches off the floor. Just do some on each arm.

http://www.youtube.com/watch?v=hxX2p...eature=related

make your LEGS do the work.

Suitcase dead lifts...

http://www.youtube.com/watch?v=XyJkaDT_DHs

or with barbells, if you don't have kettlebells or dumbells to work with...just double up.

http://www.youtube.com/watch?v=4RSdO...eature=related

No Spotters Needed.

sumo dead lift high pulls...a GREAT caber exercise, as well as WOB

http://www.youtube.com/watch?v=V0qNj...eature=related

http://www.youtube.com/watch?v=ZF5Yw...eature=related

No spotters needed.

[Alan H]

Still and all, the thing that will get you throwing farther, the quickest, is not to lift more weight.

........It's to throw more. LOTS more. So if you can possibly find any way to get to the park once a week and throw, do it. I know that's not so easy with your work schedule, but if you can do it,. that's the ticket.

[o1d_dude]

Werd.

Always throw more frequently than you lift. It's the ultimate in specificity.