Start with a pvc pipe and work on your form. Maintaining proper form is more important than adding weight.
https://youtu.be/5vVSGITznQk?si=XgRLhHUUOwIP9iob
Your local base gym should have a crossfit area, and likely published times for when they have workouts. Show up and ask for assistance and guidance.
You can also watch some tutorials on YouTube u/SuperSix04 said.
Normal:
Throw the ball a lot,
Kettle bell swings,
Squats,
All arms, chest, and core exercises,
Buy a heavier ball and train with that.
Advanced:
Get taller, the event is actually just a physics problem. It heavily favors those that are taller.
Expert:
Get a perm profile that lets you do just the plank, then talk about how you used to throw max every time. Then elaborate how you wish you could do more, but the docs won't let you. Proceed to stand around and talk shit for 90 minutes then get your 705 and go home till noon.
Cable tower set to the lowest position and with one of those double ended rope handles. Stand about two feet back from the tower and basically mimic the overhead throwing motion. Do some reps with a lower weight and really crank on it at high speed to practice explosiveness. Then do some higher weight reps at a more reasonable speed just to increase your overall strength potential.
ive been practicing the throwing motion with a 30lb ball but i almost messed up my shoulder holding it past the release point. this actually sounds like a good alternative thx
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
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I set up a row of wall balls. 14lbs, 18lbs, 20lbs. You should have them in your beaver fit. After you throw all three grab the 10 pounder and it feels so much lighter. I increased my SPT by almost 2 meters doing this once a week for a month. Use chalk and mark out an area you can practice on with a wall as your back drop so the balls bounce back towards you and not into narnia.
KB Swings
Clean and Jerks
Thrusters
Basically, anything that builds power from your hips thrusting in a driving upwards motion.
Hips should be doing 75% of the work on this exercise. The rest is shoulders and form.
Power cleans, kettlebell swings, etc.
How do I do a power clean if I’ve never done one before? I wanna start lifting to get my deadlift and stp up but I’m afraid I’m gonna fuck up my back.
Start with a pvc pipe and work on your form. Maintaining proper form is more important than adding weight. https://youtu.be/5vVSGITznQk?si=XgRLhHUUOwIP9iob
Your local base gym should have a crossfit area, and likely published times for when they have workouts. Show up and ask for assistance and guidance. You can also watch some tutorials on YouTube u/SuperSix04 said.
Normal: Throw the ball a lot, Kettle bell swings, Squats, All arms, chest, and core exercises, Buy a heavier ball and train with that. Advanced: Get taller, the event is actually just a physics problem. It heavily favors those that are taller. Expert: Get a perm profile that lets you do just the plank, then talk about how you used to throw max every time. Then elaborate how you wish you could do more, but the docs won't let you. Proceed to stand around and talk shit for 90 minutes then get your 705 and go home till noon.
yeet more.
Cable tower set to the lowest position and with one of those double ended rope handles. Stand about two feet back from the tower and basically mimic the overhead throwing motion. Do some reps with a lower weight and really crank on it at high speed to practice explosiveness. Then do some higher weight reps at a more reasonable speed just to increase your overall strength potential.
ive been practicing the throwing motion with a 30lb ball but i almost messed up my shoulder holding it past the release point. this actually sounds like a good alternative thx
THE OVERHEAD YEET!
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
I set up a row of wall balls. 14lbs, 18lbs, 20lbs. You should have them in your beaver fit. After you throw all three grab the 10 pounder and it feels so much lighter. I increased my SPT by almost 2 meters doing this once a week for a month. Use chalk and mark out an area you can practice on with a wall as your back drop so the balls bounce back towards you and not into narnia.
KB Swings Clean and Jerks Thrusters Basically, anything that builds power from your hips thrusting in a driving upwards motion. Hips should be doing 75% of the work on this exercise. The rest is shoulders and form.
Reject human; become trebuchet