super yoke / core work

I have just been told that a comp I am entering does not allow any suits in the yoke event.

I confess to only being able to do the required 250kg with a squat suit.

Everyone says you need to do 'heavy core work'...does anyone know exactly what this is? It can't be sit ups and swiss ball....but presumably it is something more than sidebends with dumbells?

I also find the crossbar slides down my back and I end up positioning it stupidly high (at the base of my neck) to compensate. Has anyone else has the technique issue and overcome it?

I have watched plenty youtube but there does not seem to be a concensus. some guys are 'high arms'..
some are 'low arms'...some are 'elbows up'..others 'elbows down'.

I have access to a yoke and will experiment with various arm positions...but any advice would be gratefully received.

With bar placement I've found comfort to be of most importance in the yoke.

Core strength? Good Mornings, Romanian Deadlifts and Bearhug Twists helped me a lot.

Lot's of core exercises in this thread
http://worldofgrip.forumotion.net/general-training-f1/abdominal-core-exercises-t127.htm

J,M&J that power wheel thing looks gruesome!

Baring in mind I don't 'do' strongman I've seen enough and advised a bit as well. I've also trained it for a few weeks last year and did some work in the rain so slipping could have been an issue but wasn't.

1) Chalk your upper back.

2) Arms up or down according to what suits - but as well as pulling the frame in so as to control it push it slightly forward if possible. It wont move out of true if at all but the pulling in and pushing forward will help control it.

3) Small steps. Very few can march out so I get the newbies to pigeon step like nutters.

4) A suit?? No way!! Power squat (wide) the mutha up, then bring the legs in, then baby step fast.

Hi Steve,

That is a brilliant answer, thanks. I will be using you tips for Britain's strongest woman. I hope that is without suits?

In most of the International competitions I have done, I have always struggled due to the weight and the fact most of the other women wear suits.

Hanne

Thanks guy. I will do some reading.


Here is a classic example of what is going wrong. The whole 25m is a race against the dam thing slipping off my back. http://www.youtube.com/watch?v=mBQw032q9B8

Hopefully I can post a few improved versions over the coming weeks.

Bearhug Twists

twig...what did you hug?

strongwoman wrote:Hi Steve,

That is a brilliant answer, thanks. I will be using you tips for Britain's strongest woman. I hope that is without suits?

In most of the International competitions I have done, I have always struggled due to the weight and the fact most of the other women wear suits.

Hanne

My pleasure. It's why you ought to get yer bum up here at least once for some run throughs. Collectively the boys have all the knowledge you need. I just happen to be able to express it. Nick, when he was here, was shit hot on this sort of thing. Suits? I'd say no but check with Mike.

Hi Steve,

I will be up at some time soon. I just have so many things going on all at the same time. I started power lifting late 2007 and last year won the British and the World Championship. I am doing the British Bench Press Championship at the Expo in Birmingham on the 10th of May and my qualifier for the British on the 16th of May. Once they are out of the way, I will be able to put more into my strong woman training. I have a log and farmers at home so I keep that ticking over by doing a bit of training on them every so often.

I do know that your camp is a really good one and I am looking forward to coming up to test it out, so thanks for the invite!

Hanne
PS We did not use suits last year and I do not think we should be allowed to.

james_grahame wrote:

Bearhug Twists

twig...what did you hug?

Anything and everything...I'm a slut!

But for training; a keg filled with water and a bit of sand.

Twig wrote:

james_grahame wrote:

Bearhug Twists

twig...what did you hug?

Anything and everything...I'm a slut!

But for training; a keg filled with water and a bit of sand.

Hi Twig,

Do you literally mean just bearhug the object then twist side to side?

Cheers,

Ian

Yup. This was back when I had less gut getting in the way!

Lol I'm in a similar situation so might need to find something a bit more slim-line than a keg! Guess I could try a couple of 20kg plates or something like that.

I have had a few more attempts at the yoke. I was starting from a state where I had been unable to complete 25m with 250kg yoke without a squat suit.
And the bar kept slipping from my back and leaving a huge welt at the base of my neck. I needed to lose the suit as it is not allowed in an upcoming comp.


Original attempt, with a suit and the bar really high up on the neck.
http://www.youtube.com/watch?v=mBQw032q9B8

I made the following changes.

i. took the suit off!
ii. chalk on the back
iii. retracted shoulder blades as far as poss.
iv. popped my head forward like a turtle
v. elbows up/high, to help form a hump for the bar to rest across.
vi. Tried with knee wraps and without.

I have since managed the full distance without wraps although it is pretty hard and wobbly.

I also felt able to try it a second time with knee wraps on. This was the first time I managed 2 go's in one workout. I put it down once but the wraps made the subsequent pickup easier.

Yoke without wraps x 25m
http://www.youtube.com/watch?v=VQ0JmL2l69I

Yoke with wraps (part1)
http://www.youtube.com/watch?v=cONrf9MZXys

Yoke with wraps (part2)
http://www.youtube.com/watch?v=B5DrpHxe72g


I am still not sure about the best footwear. I have been wearing workies shoes that are flat and prevent lateral movement but I have heard good things
from 105 guys wearing flat trainers. The big guys have all recommended boots and possible ankle support for the big weights they use,

Maybe do a lighter, faster set to finish the workout. Finish on a high.
Also wear neoprene shorts.
I think I'd wear knee sleeves rather than wraps.

Keep up the good work.