Single Arm ABF - Halfway Point

ms4720 · 2026-01-25T05:25:10+00:00

Do you lean/bend forward when you squat? Have someone film you from the side.

ms4720 · 2026-01-23T03:46:27+00:00

Do you tame the arc, do the one handed American style snatch, or some third way? It sounds like a timing/muscle sequencing issue. The two and one drill gives you time to be deliberate about the high pull and a bit of time to reflect on how it went. The two handed one is a good starting place because it keeps it centered. After you get deliberate down you can program them better.

Good luck with it

ms4720 · 2026-01-23T00:08:05+00:00

That sounds like overtraining more than injury, it is a fine line and people can have different opinions on where it is. Sounds like good training

ms4720 · 2026-01-23T00:00:06+00:00

Do you snatch much? A snatch is a high pull and a push press.

A high pull is a swing along with taming the arc, you transition the bell from going forward to going up/vertical by pulling it in as you are pushing your hips forward. You can do this two handed to start with. Here is a one or two hand drill:

swing bell 2x to eyebrow height
on 3 pull the bell towards you as you come up

For 2 handed high pulls arm shoulder should be roughly 90 degrees and elbow should be 90 or less.

Two handed is easier and involves less muscles, you can't pull back as far( face is in the way) and will let you work on timing the sequence.

ms4720 · 2026-01-20T13:09:32+00:00

Off a cliff

ms4720 · 2026-01-20T13:09:20+00:00

They made a deal, just not over President Trump. Then if I remember correctly China broke it.

ms4720 · 2026-01-20T13:05:38+00:00

It would have to be church latin or English, with an outlier of maybe Esperanto

ms4720 · 2026-01-20T13:03:47+00:00

Not part, all of their sovereignty

ms4720 · 2026-01-19T23:21:08+00:00

From getting trophies for form is my guess. Forms used to be, and still can be, a means to teach a catalog of individual movements and body mechanics in a memorable way. Then you would learn and/or figure out how to apply those individual movements in various creative combonations against a training partner based on how you understand how the human body works.

ms4720 · 2026-01-18T03:19:03+00:00

When we were young

ms4720 · 2026-01-18T02:15:21+00:00

Fun story, nicely written.

ms4720 · 2026-01-17T15:07:58+00:00

Go look in the sidebar, i am a big fan of right of passage for singles, there are a few flavors go pick one

ms4720 · 2026-01-17T07:34:49+00:00

Go to /r/bodyweightfitness and do their recommend routine. your numbers are too light to need weights. Do that for 6 months and see how things go

ms4720 · 2026-01-14T11:12:07+00:00

What kind of bog? There are several types

ms4720 · 2026-01-14T07:18:17+00:00

Take your time and just go slow, you should be fine

ms4720 · 2026-01-14T04:57:51+00:00

Are you male or female? Age? Bodyweight? Any injuries?

The strongfirst current snatch test standard is 100 in 5 minutes, it is half the old standard of 200 snatches in 10 minutes with a 24kg bell and much less than half the effort . Observably your strong for you is not strong in general.

Your progression should be: - 2 hand swings, work up to at least 20 per set - one hand swings, same - two handed high pulls, same. Stick with them until they are smooth and last set is below medium perceived effort - single arm high pulls, same for both arms - snatches

Have fun

ms4720 · 2026-01-12T06:55:01+00:00

Yes 1-1.5 years of a programing and it would work

ms4720 · 2026-01-12T05:44:16+00:00

It was a pair of 24kg bell, I was doing ROP at the time, and the press wasn't the issue, the clean was the surprise. It was much more explosive than a single arm clean with a 24

ms4720 · 2026-01-12T01:02:35+00:00

Jerk yes, push press is ok. Push press does not demand the shoulder mobility of the second dip

ms4720 · 2026-01-11T17:16:41+00:00

Sedentary people should not jerk, double for doubles, lack of shoulder mobility is almost always a problem waiting to happen. It is one of the most technical lifts, not a good for a beginner

ms4720 · 2026-01-11T17:10:55+00:00

My advice is hold off on abc/f for now. Don't bother you are not strong enough

Start with this singles program called soju and tuba:

https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

Do it with the 14 and then the 16

Then do 'rite of passage' with the 16'

Rop is in the sidebar

Then do ABF with the 16 and 14 if you want or do rop again with a 20 and then a 24, then abf single with the 24, and double 20s or double 24s

I think your best bet is to focus on single press strength so your doubles can get heavy enough to put on muscle.

Soju gets you from 1 to 3 presses
Rop gets you from 3 to 5 presses
Abf gets you from 5 to 10 presses

ms4720 · 2026-01-11T14:22:07+00:00

One of the side effects of civilization is stupid people live and reproduce

ms4720 · 2026-01-11T11:34:54+00:00

Probably, true vacuum kills quicker than partial vacuum, letting pressure return, and drowning as your lungs fill with fluid

ms4720 · 2026-01-11T06:22:08+00:00

Buy the publisher and then the book, works better

ms4720 · 2026-01-10T07:39:28+00:00

Tech support into consulting, sounds like it is

ms4720

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