A little bit of Catch for your ABC's

[Dan Chomycia]

Found a way to really tax my conditioning with ABC's!
Someone asked me to breakdown this exercise!

Here's the breakdown,

ABC Front Pendulum to Flag Press with a Swinging Grip Switch Front Pendulum to Order Position
Press out arms locked to Flag Position
Then draw it back into Order
Complete the Pendulum back downGrip Switch
From right grip with the right hand on top.
Do a Front Swing
When you feel the Bruiser become weightless
Simultaneously let your bottom hand (left) remove it self and let the top hand slide down to the knob.
Regrasp with your bottom hand on top to Switch your grip!
This little manuever allows you to Switch Grips without having to put your Clubbell down! :wink:

Suggestions: Try the Grip Switch with a light Clubbell. Work on it seperately until you have it down.
Then use it to either switch your grip after every set or switch grips after ever rep. :twisted:

Talk to you soon!

[Flatland]

Hi Dan-
That sounds like a cool drill. Are you switching hands just before catching in order, or doing an extra pendulum before the catch?

Scott Hagnas
Long Beach, CA

[Dan Chomycia]

Scott,

I'm switching grips between every rep, using a front swing.
The Clubbell doesn't get to the Order Position yet.
When I switch grips, I let the inertia carry the Clubbell out till my top hand slides to the knob and then regrasp on top with the bottom hand.

You could switch grips indifferent places, but I had 2 objectives one was to keep the tempo of the exercise going smoothly and two to was to keep the integrity of the exercise that Coach Szolek created. With the front swing grip switch you are making 2 reps into 3. :twisted:

You question gives me some good Ideas though. CUE: sick, evil, twisted, laugh :twisted: :lol: