Performance question on Mill

[elric68]

Coach Sonnon, First off, let me introduce myself to the forum. My name is John Kline, we actually taked together on the phone about 5 years ago when I was stationed in Washington D.C.. I really enjoy the clubbell training and I have started preparations for competition style training. My background is mostly Olympic Style Weightlifting, I competed at the Jr. National Level back in the 1980's, it seems ages ago. Brian Derwin was my coach and mentor while I competed, which allowed me the exposure to the Soviet and Eastern European methodology of training. My question is on the performance of the Mill is comprised of a combination of a Shield Parry and Inward pendulum. But, on the video presentation I didn't notice you going around you head for the Shield Parry portion before the inward pedulum. Which is the correct way?

[Scott Sonnon]

Welcome to the Tribe, John. Good to hear from you again.

The difference between the basic Mill and the competition Mill is the difference between sewing two exercises together and hemming two exercises into one. Basically, with the basic Mill you practice how to bring the Shield Cast and Inward Pendulum together. With the competition Mill you train a smooth groove at high volume. High volume requires the omission of superfluous movement (movement which is necessary when learning, hence the basic Mill. The high volume of OCS compresses movement as slight as possible, especially when swinging the heavier weight categories.

Think of the difference between therapeutic gymnastics versus competitive gymnastics: the prior deliberately elongates and extends the ROM, slowly, smoothly; where the latter intentionally compresses and injects power into the routine.

Presumably this is the same distinction between volume technique in Girevoy Sport (competitive kettlebell lifting) and training technique in KB lifting: find the most efficient (non-injurious) groove for the Clubbells to carry. If I remember correctly some strength coaches believe if you're learning the snatch for fitness and not OLY competition, then the power version suffices.

The same thing is true of the basic Swipe which is completed in single repetitions, pausing in Back Position. Competition Swipes spring under the armpit without pause into the next projection. You can see the difference between the Swipe in the OCS video demo (www.clubbell.tv/images/swipe.avi) and the normal training technique at the end of the Clubbell Training for Circular Strength video.

Students should begin with the basic versions in order to understand the nuances that activate the technique. Then, once conditioned properly, they can progress on to a high-volume groove with the competition versions for Olympic Clubbell Sport.

[elric68]

Coach Sonnon, Thanks for that description. Your explanation of the Basic vs. Competition version makes perfect sense to me. I was practicing it the way it was demonstrated in the short online video, I woke up this morning feeling strangly refreshed. Sort of tired, but not to "smoked". Thanks Again,

v/r
John

[Scott Sonnon]

Certain exercises may target and discharge your residual muscular tension. Once that tension releases, it may feel as if you are "refreshed" since you no longer expend that unnecessary, constant energy.

Let me know your progress.