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(4 votes) 11:37 am
April 27, 2008
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Cage, it is more than just keeping your weight back. It is how quickly you drive it into the front foot. Just before front foot strike you must generate that burst of power to open your hips and separate your shoulders. This is the same burst of power we are training in the clean just before triple extension when we throw the weight up.
8:24 pm
Minor Leaguer
October 24, 2011
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Update: Today I focused on my head and keeping it tucked and not letting it get out of position into chest thrust. This seemed to work much better than exaggerating my weight shift to keep my shoulders back.
To correct issues with chest thrust external rotation, is there anything else I should really focus on besides keeping my head tucked behind the belt buckle? Chest thrust right now is my issue, any advice on it would be appreciated. Hoping to get a video to send in before school starts. I've read the article below a few times as well.
9:04 pm
April 27, 2008
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If you are keeping your chin tucked with head behind belt buckle into front foot strike and struggling to get much forward trunk tilt after hip to shoulder separation then you have a power issue. You are not moving with enough power into front foot strike. This means improve your power to weight ratio.
12:46 am
Minor Leaguer
October 24, 2011
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I know i definitely have some power issues I need to work on to get more forward trunk tilt. In this case though, I just mean how do I completely stop myself from pulling down to release, and get this to stick in my motor coordination? It feels like you are powerfully stretching major muscle groups of the arm and chest and instead of contracting with the smaller ones and pulling the forearm down.
I had the same feeling Drew described in this thread: http://www.topvelocity.net/forum/3x-pitching-velocity-program/email-question-chest-thrust-external-rotation/ The 1500 reps rule is hard to apply when you can't accurately do 50-100.
Any suggestions or do I just keep plugging away and try to find what works? If I just concentrate on my head postion throughout my delievery, will this help?
10:05 pm
April 27, 2008
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I am calling this answer the 3X Threshold in my new 3X Mechanics Guide coming out soon. Your 3X Threshold is your power production that reaches a high enough level to generate your optimal hip to shoulder separation at front foot strike. More hip to shoulder separation which is the effect of more power production will generate more forward trunk tilt. You are just not building enough power into front foot strike which is not winding you up enough. You have not hit your high velocity threshold.
10:29 pm
Minor Leaguer
October 24, 2011
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OK, so experimenting today with core torque in my med ball throws, I think I might have found out why I have been having so much trouble creating separation. I'm about to ask a question I should have asked 10 months ago, when I found this site:
When driving into front foot strike, you must have a firm, stable core to absorb the energy and separate shoulders from hips?
I think my troubles with separation are because I wasn't keeping my core firm or stable, I was just going all together at once, this is partly due to core weakness I think, along with my somehow overlooking this concept.
12:33 am
Major Leaguer
August 28, 2011
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Definitely having a strong core is essential for creating separation. That's why Paul Reddick advocates on a strong core (I think, well his program says CORE, so I think he does). Again, another analogy is that when you try to twist a string compared to a rope. The rope is obviously going to be more resistant and going to react at a faster pace. But definitely keep your core firm and stable. If all else fails, it may just still be a strength and power issue.
12:44 am
Minor Leaguer
October 24, 2011
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well yes, I know how separation works and that it requires a strong core, but I just wasn't sure how to apply this core strength. But like in the weight room, when doing pullups, bench press, ect, you have to stabilize yourself with your core. I think I may have finally discovered that this same stabilization takes place in 3X mechanics. took long enough to figure that out, given the hundreds of hours I have spent studying this site and Brent's program.
As a previously all arm pitcher, I never used my core in my pitching, although I thought I was using it. Today, if I have been correct in my firm core hypothesis, I'm really starting to see what kind of strength it will take to throw full body. It's not just being able to clean 250 pounds.
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