Iron Edge - The Ultimate Training Resource

At Iron Edge we always stay focused. Because the more things change, the more they stay the same. We believe in serious training The Iron Edge manufacture and offers weight lifting and gym training equipment like Bumper plates, Weightlifting shoes, Barbells, Kettlebells, Dumbbells, Battle Ropes, Gymnastic Rings, Foam Rollers, Shock Rollers, Rumble Rollers, Massage Balls, Gym Flooring and all related to gym training.

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Strongest and stiffest chin-up bar available- lifetime guarantee

The Iron Edge Wall Mounted Chin-Up Bar is unique. It’s not just a horizontal bar that you happen to be able to do chin-ups on. It’s been designed specifically for the purpose.

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Can be used for chinups, toes to bar, muscles up's and most other gymnastic movements on the rings or straight bar.

Gymnastic Grips are a sure way to protect your hands, ensuring the only way your workout will end, is when you choose to.

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Tough nylon casing eliminates rope wear and fibre shedding

Iron Edge Nylon Power Ropes have been developed for high usage applications in serious training facilities.

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Peg Boards have long been a staple training device in gymnastic settings.

Peg Boards have long been a staple training device in gymnastic settings due to the incredible upper body strength required to master them.

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Iron Edge Power Bags are made from ‘Nylon Cordura’ and sealed with double nylon stitching. Buy Now.

Iron Edge Power Bags are made from ‘Nylon Cordura’ and sealed with double nylon stitching. This is the same material that covers the Kevlar in a flak jacket.

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The Iron Edge offer Nike Romaleos Shoes for Men and Women to assisting weightlifting and gym training. Buy Nike’s light weight and powerlifting shoes from Iron Edge.

One of the most challenging shoes to build for Beijing, the Nike Romaleos 2 is a lightweight, flexible workhorse that can withstand the unique punishment that weightlifters put on their footwear. In a world championship event where a 300-pound man might lift 700+ pounds, shoes play a critical role in an athlete's performance and safety.

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A quality weightlifting belt is an essential part of any serious lifter’s kit.

Iron Edge has produced a range of belts to address the needs of the full spectrum of lifters. All our belts are crafted from high-quality leather to provide the stiffest, most rigorous support. It also ensures decades of durable, reliable service.

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Foam Roller - Iron Edge

I highly recommend getting regular soft tissue work, but people often don’t get treatment as much as they should. In a lot of case regular soft tissue work is the different between getting an overuse injury or not.

The Foam roller is an excellent tool for self massage between treatments. Foam rollers come in many different densities, sizes and shapes, depending on your needs.

When you first start incorporating foam rollers into your training regime,  it’s best to use them at the end of a session, or during flexibility training. However, once your body is used to it you can start incorporating the foam roller into warm-ups, and even on off days. I like to get people to progress to harder or smaller objects when they are able to relax during the treatment and they feel what they are using is not working as effectively. If you’re not sure how relaxed your muscle should feel, contract the muscle hard and then relax it. Your muscle should sink into the roller.

I have a few different approaches I use on some clients depending on their goals.

If you are using self massage to help improve your mobility, after you’re finished with the massage use the new range of motion in a mobility drill. This will help your body remember how to use this new range of motion.

For improving tissue health find a tight spot, contract the muscle and relax it, do this until the pain decreases, or if it is to painful to contract the muscle lay on it and try to relax. Then with the pressure over the tight area, take the muscle through its range of motion this lengthens the tight fibres under the pressure.

You can also use the foam roller to mobilise stiff joints, it works well to increase the mobility of the thoracic spine into extension. For beginners and a more generalised approach I recommend lying back on the foam roller with it in line with your spine. For a more specific and advanced approach have the foam roller crossways and do baby crunches on top of it.

Self massage can be used to help improve your range of motion, quality of motion, help prevent overuse injuries and help you recover from exercise. For best results regular self massage, say after every session or even every day, will greatly improve all of the above. This is not a treatment for acute injury! Go and see a medical professional if you are injured.

Tips

Focus on tight spots.

Take the muscle through its range of motion or if it is really painful maintain the pressures until the pain subsides.

Do not fight the pressure, learn to relax into it.

Reference : http://ironedge.com.au/blog/?p=944

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Sprint Sled Training

Traditionally, the Sprint Sled could be viewed as a sprint power and explosive acceleration tool, allowing athletes to focus their attention on linear explosiveness, acceleration technique and starting strength. However, this is only the tip of the iceberg in terms of application and veritable training options. Essentially, the sprint sled allows for the loading of a variety of movement and locomotive patterns that can challenge the body in multiple planes and ranges. This can focus training into areas of rotational power, core strength and stability, loaded movement conditioning as well as the traditional power, speed and acceleration elements.

Sprint Sled – Lateral Step

Purpose

Hip abduction exercise that builds strength in the glutes and lateral hip for hip strength and stability.

Builds fundamental lower body strength in the frontal plane to enhance performance for changing direction or cutting when running.

Execution

Use the hip harness with this exercise, making sure it has been secured correctly to the sled.

Place the hip harness sideways and in a position just above the hip, so the leg on the same side as the sled can abduct freely without restriction.

Move into a position so that the sled is either directly to your right or to your left, so that all the slack has been taken out of the strap that connects you to the sled.

Adopt a bent knee hip hinge position, much the same as a feet together or feet on hip width deadlift position. Place your arm closest to the sled, back and under the strap at the hip, and the opposite arm bent with the hand under the chin.

With a good neutral alignment, breathe in and lean your body away from the direction of the sled, pushing and driving the leg closest to the sled into the ground.

Drive hard against the weight of the sled as you travel laterally, keeping balance and alignment, swinging the arms through and back.

Land strongly and with control onto the opposite leg and breathe out, aiming to stack your shoulder, hip, knee and ankle over the top of each other, keeping your feet parallel and facing forward. Ensure that you extend and fully straighten the driving leg.

Lean your weight onto the landed leg, keeping your shoulders and hips horizontal, and recover the opposite leg back and to a narrow stance again, swinging the arms back and into the starting position.

Without altering your position, perform another repetition.

Tech Points

Use a load that allows you to move balanced, correctly and smoothly.

Aim to keep your hips and shoulder horizontal throughout the exercise.

Ensure you maintain neutral alignment during the exercise.

Slow the movement down to create balance and stability when moving

Sprint Sled – Rotational Press

Purpose

Full body, rotational core strength and single arm pressing exercise.

A great, integrated core exercise that connects the body to the ground, generating rotational power through the hips, strengthening the grip and building strength in the shoulders, chest and arms.

Execution

Connect a climbing rope to the sled and line it up in the direction you wish to travel.

Stand parallel and towards the end of the rope, away from the sled, in a wider than shoulder width stance.

Grip the rope horizontally across the chest in a tight grip, much the same as the ideal bench press position, and position the hands just wider than shoulder width.

Adopt an athletic ready position, by lowering your center of gravity and bending your knees and hips whilst keeping a good neutral spine. Pack the shoulders into the body by engaging the lats.

Take a breath in, hold the body tight, and begin rotating away from the direction of the sled.

To initiate rotation, drive through the leg closest to the direction of the sled, aiming to generate power and movement at the hips, hold the body tight whilst turning the torso with the hips.

As you rotate to 30 degrees of your original position, begin to press with the same side arm as the driving leg.

Continue to rotate by driving through the leg and hip, turning the opposite foot to the direction you wish to face and pivoting onto the ball of the driving foot.

Maintain good alignment as you rotate around and press, looking up though the eyebrows to keep the head in a neutral position.

Continue to connect the body down and into the floor, rotating to a full 90 degrees from your initial position and pressing out into full extension.

Once you have reached full extension and rotation, ensure the hips and shoulder are level and strongly connected.

Take a couple of steps, taking the slack out of the rope, and repositioning the body back into the start position for another repetition.

Tech Points

Rotation only occurs at the hips with this exercise, so aim to connect the torso to the hips, and rotate around a central axis.

Aim to drive the driving leg into the ground, pivoting strongly on the ball of the foot.

The opposite arm is used to stabilise the rope and help with the direction of the pull. Resist the temptation to push with that arm.

Stay low and use your hip and leg to generate rotation and power.

Hold the rope in a strong grip and aim to rotate first before beginning the press.

Aim to slowly accelerate as you drag the weight, finishing by punching out in a controlled manner. The sled should generate momentum and slide toward you at the end of the movement.

Read more : http://ironedge.com.au/blog/?p=7958

Reference : http://ironedge.com.au/blog/

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Regardless of whether you want a bench for commercial use or to serve in your home gym, the Iron Edge Adjustable Bench will deliver the goods.

The Iron Edge Adjustable Bench is designed to interface both in terms of function and appearance with any of our racks and comes with a twelve-month warranty to back its commitment to long-term, faithful service.

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Wall-Mounted Chin-Up Bar

To avoid chin-up related accidents, Iron Edge has over-engineered their wall-mounted chin-up bar and back it up with a lifetime warranty – this is a bar you can trust with your bodyweight and much more.  In fact, you can load it with up to 400kgs safely and with no “play” on the bar (the bar is mounted flush to the support brackets, so you won’t get a wiggle out of it even with strenuous kipping).Some other features of the Iron Edge wall-mounted chin-up bar:32mm diameter bar, so anyone can get a comfortable hold on it.Bar is 90cm from the wall giving you plenty of room, safe for kipping.Bar is 106cm wide, meaning you can do true wide grip chins and pull-ups.49cm wall attachment bracket and nine bolt holes for very secure wall attachment.Matte black finish that has good grip and will hold chalk.Can be extended to cater for multiple users.Australian made.Once you’ve got yourself a good, sturdy, reliable chin-up bar the world of upper body strength is your oyster. A chin-up bar obviously allows you to do some of the most functional upper body exercises possible: chin-ups and pull-ups.

There are countless varieties of both chin-ups and pull-ups – different grips, hand positions, leg positions, body angles, levels of explosiveness etc.  You can build phenomenal upper back, shoulder and grip strength and power with nothing  more than a simple bar and your own bodyweight.

A chin-up bar, however, isn’t limited to use for chin-ups and pull-ups.  A chin-up bar is a gateway to endless strength and mobility training that is limited only by your imagination and motivation.

Here is just a short list of some of the potential uses for a chin-up bar:

Challenging core exercises such as windscreen wipers and leg raises.

Hanging to train grip, stretch your back and decompress your discs.

Performing a range of upper back and shoulder prehab and mobility exercises such as hanging shrugs and thoracic extensions.

An anchor point for bands, rings, ropes or TRX.

Storage space for equipment like bands and ropes to keep them out of the way when not in use.

So, in terms of a utility to space ratio, the chin-up bar scores very highly.  Add to that the fact that even a good chin-up bar isn’t particularly expensive and you have the criteria for exceptional equipment.

Quality matters with chin-up bars, and if you’re going to get the wall-mounted variety you want to be sure you’re getting something that can cope with all of the above-mentioned activities and can take much more weight that you plan to hang from it just to be on the safe side.  Chin-up bar fails are very common and you don’t want to be the victim of one.

To avoid chin-up related accidents, Iron Edge has over-engineered their wall-mounted chin-up bar and back it up with a lifetime warranty – this is a bar you can trust with your bodyweight and much more.  In fact, you can load it with up to 400kgs safely and with no “play” on the bar (the bar is mounted flush to the support brackets, so you won’t get a wiggle out of it even with strenuous kipping).

Some other features of the Iron Edge wall-mounted chin-up bar:

32mm diameter bar, so anyone can get a comfortable hold on it.

Bar is 90cm from the wall giving you plenty of room, safe for kipping.

Bar is 106cm wide, meaning you can do true wide grip chins and pull-ups.

49cm wall attachment bracket and nine bolt holes for very secure wall attachment.

Matte black finish that has good grip and will hold chalk.

Can be extended to cater for multiple users.

Australian made.

Once you’ve got yourself a good, sturdy, reliable chin-up bar the world of upper body strength is your oyster.

Reference : http://ironedge.com.au/blog/?p=4688

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The foam roller is a very cheap and easy to use self-massage tool.

The foam roller is a very cheap and easy to use self-massage tool.

The greatest mistake an athlete can make is to underestimate recovery as an essential component of training.    

 Buy now Foam roller self massage tool with affordable price at Iron Edge in Entire Australia

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Medicine Ball Exercises: Learn How to Slam & Train Smarter

In this article you will find out detailed information on:

The difference between Standard Medicine Balls, Dynamax & Dead Balls.

How to train for Mobility & Prehab/Rehab

How to train for Maximal Strength & Speed Strength

How to train for Speed & Power

How to train for General Conditioning

Introduction

Training with weighted balls has been around for literally thousands of years.  In Ancient Greece, Hippocrates had his patients throwing stuffed animal skins around for injury rehab and Persian wrestlers trained with sand-filled animal bladders way back in the 4th Century BC.  Medicine ball training, in its various incarnations, has certainly stood the test of time.

Medicine balls are incredibly versatile and these days, with different types of balls suited to different purposes, a huge range of training goals can be catered for with the humble weighted ball.  As Paul Check points out in the below video, everyone from children to pro athletes can use medicine balls and derive great benefits from them.

This article aims to cover a range of medicine ball exercises for different training outcomes, focusing on exercises where the medicine ball adds something unique.  There is also a section with a wide range of common movements where the medicine ball can be used as a simple loading option.

Types of Medicine Balls:

Standard Medicine Balls

Dynamax Balls

Dead Balls

Training for Mobility and Prehab/Rehab:

Intro: Why medicine balls are useful for mobility and prehab/rehab work and which medicine ball types to use.

Exercises:

Rotator Cuff Throws and Wall Dribbles

Medicine Ball Overhead Squat

Over, Under and Side Partner Passes

Wood Chops

Back Lunge with Rotation

Training for Maximal Strength and Strength Speed:

Intro: Why medicine balls are useful for developing maximal strength and strength speed and which types of medicine balls to use.

Exercises:

Medicine Ball Push Ups

Medicine Ball Squats

Medicine Ball Atlas Stone Lifts

Medicine Ball Cleans

Training for Speed and Power:

Intro: Why medicine balls are useful for developing speed and power and which types of medicine balls to use.

Exercises:

Slams

Wall Ball

Chest Pass

Side Throw

Overhead Back Throw

Sit Up Throw

Russian Twist Throw

Training for General Conditioning:

Intro: Why Medicine balls are a good conditioning tool and which types of medicine balls to use.

Exercises

Examples of conditioning routines with medicine balls.

More Medicine Ball Exercises:

Dynamax Balls exercise series.

Deadlift, Single Leg Deadlift, Jump Squat, Good Morning, Lunge and  Lateral Lunge.

Types of Medicine Balls

These days your options of weighted balls aren’t limited to sand-filled animal bladders or stuff animal skins; there are a variety of different medicine balls available on the market that vastly increases the options in terms of training applications.

There are three general categories of medicine ball: standard rubber medicine balls, large soft weighted balls such as Dynamax Balls and balls that have no bounce such as Dead Balls.  The different categories may vary somewhat from manufacturer to manufacturer so the below descriptions focus on the medicine balls stocked by Iron Edge.

Standard Medicine Balls

Standard medicine balls are simply weighted rubber balls with a relatively high level of bounce, making them suitable for exercises requiring rebound.

The quality of these balls, and the amount of punishment they can withstand, will depend largely on the type of rubber used in manufacture – if you are after something really tough opt for the Premium Medicine Ball range.

Standard medicine balls usually vary in size according to weight, having small, light weights in the range suitable for single hand work, rehab/prehab and mobility.

Dynamax Balls

Dynamax Balls are weighted but soft with a relatively high level of bounce.  Being soft, they are ideal for partner work, exercises that require throwing/catching at maximum velocity and exercises that involve rebound as they are less likely to inflict injury than their harder counterparts.

Dynamax Balls are standardised in diameter at 14 inches as this allows them to be held in a manner conducive to good posture (the athlete’s shoulder girdle isn’t protracted and the scapula is set in a neutral position) and generating maximum power.

Dynamax Balls are tough enough to withstand repeated impact on any relatively smooth surface and may be used for slams but only with a Dynamax Slam Mat.

Dead Balls

Dead Balls, as the name suggests, are a dead weight with little to no bounce.  They are filled with iron sand and are somewhat deformable (they will change shape in response to pressure) – a bit like a cross between a medicine ball and a sandbag.

The deformability of Dead Balls mean, when compared with standard medicine balls, they are more resistant to rolling, more stable for balancing on for exercises such as push ups and easier to get purchase on in difficult positions such as holding overhead.

Dead Balls are extremely tough and designed to withstand very high impact, making them perfect for exercises such as slams.

Dead Balls come in a very large variety of weights, with much heavier options than other types of medicine ball (up to 85kg) so they are suibtable for strength and power development.

Training for Mobility and Prehab/Rehab

Medicine balls lend themselves perfectly to mobility and prehab/rehab work:

They are moved easily in all planes and allow easy transitions from one plane to another, enabling joints to be worked through their full range.

They can be thrown to add dynamic effort to warm ups, increase the difficulty of rehab exercises and to perform mobility/rehab exercises that prepare the body for power and acceleration drills.

They can be passed easily from person to person for partner work.

Which medicine balls?

Obviously, mobility and prehab/rehab work generally requires lighter weights, so this may affect your choice (for example, Dead Balls only go down to 3kg, Dynamax down to 2.7kg and standard down to 2kg).

Some exercises will require a ball with bounce, so dead balls won’t be appropriate, while for other exercises it’s not a concern.

The diameter of the medicine ball may also determine which type is most suitable.  For example, if you intend to hold the ball with one hand the smaller diameter of a light standard medicine ball may be best.  On the other hand, if you are holding the ball with both hands the 14 inch diameter of the Dynamax Ball may be beneficial for maintaining good posture while performing mobility or rehab exercises.

For More details visit : http://ironedge.com.au/blog/?p=6327

Reference : http://ironedge.com.au/blog/?p=6327

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The Speed Rope is a standard skipping rope on speed. The thin wire ensures maximum speed can be generated, which means the rope is fast enough to circle the body more than once per jump. Buy Now from Iron Edge in Austrlia

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The Iron Edge manufacturer and develop High quality babells for weightlifting gyms, CrossFit boxes, Commercial Gyms and anyone serious about their training, these are your answer. Buy Barbells online form Iron Edge with affordable prices.

The Iron Edge manufacturer and develop High quality babells for weightlifting gyms, CrossFit boxes, Commercial Gyms and anyone serious about their training, these are your answer. Buy Barbells online form Iron Edge with affordable prices.

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The Kettlebell Jerk

What is it good for?

The kettlebell jerk is another overhead, ballistic kettlebell lift that uses more leg power and less upper body strength than the push press.  This means that it is a more powerful lift and will allow you to perform more reps or get a heavier weight overhead than you can with the push press.  The kettlebell jerk will also give you more of a cardiorespiratory training effect than the push press.

So, in addition to all of the same benefits the push press will give you, the jerk will also:

Reduce the stress on the shoulder joint by using more leg power.

Require greater shoulder stability for fixation, therefore has the potential to create incredibly stable shoulders.

Use more of the lower leg, developing power in the calves and increasing stability of the ankle joint.

The kettlebell jerk is similar to the Olympic jerk in many ways, however the kettlebell jerk is not suitable for one rep max lifts, it is best used as a high repetition lift.  One of the main reasons for this is that you cannot dump the kettlebell like you can dump a barbell, so if you attempt a one rep max and fail you go wherever the kettlebell goes – this has led to shoulder dislocation on at least one occasion.  As a rule of thumb you should never try to jerk more than about an 8RM weight and never go to failure – and only experienced lifters should attempt to jerk a kettlebell this heavy.

Where to begin?

Before attempting the jerk, you should master the overhead press and  push press.  This will give you the opportunity to get the bell path perfect, practise the dip in a simpler lift and to teach your body how to fixate the kettlebell properly – all of which are essential for safe jerk technique.

You always want to be sure that you have sufficient mobility to perform the jerk safely.  Ankle mobility is important to allow you to get into the first dip with your heels on the ground – this should be tested before doing the push press.

You catch the kettlebell in a quarter overhead squat position in the jerk, so you need to make sure you can get into this position comfortably with vertical arms – this is more demanding on your upper and lower back mobility and shoulder mobility than overhead lockout position.  A good test is to do a broomstick overhead squat with arms vertical.  If you can’t get to a quarter squat position with perfectly vertical arms then you have some mobility work to do before attempting the jerk.

The first dip

The first dip of the jerk is exactly the same as that of the push press.

The bump

The bump allows you to really use your legs to get the kettlebell up quickly and powerfully.  The bump is similar to the drive in the push press, but goes further – in the bump the heels should leave the ground so that you come right up onto your toes.

The bump is all about transferring power from the lower body into the kettlebell, and this means you want to make sure that the energy from your legs goes directly into your elbow, which is essentially the kettlebell’s contact point with your body.  You should feel the kettlebell get bumped off your hip, and if you’re getting it right you should feel a wave of energy travel from your feet up through your legs, into your hips and into the kettlebell.

It is important that you keep your toes on the ground in the bump and don’t completely leave the floor or change stance as you would with Olympic lifting.  Remember that the kettlebell isn’t well suited to one rep max work – for higher rep work it’s going to benefit you to keep your toes locked on the floor and keep the same stance, jumping around not only wastes energy but because of the odd shape of the kettlebell it will destabilise you.

Begin by practising the bump on its own.  The idea is to get the kettlebell as high as you possibly can with your legs and no input from your upper body, which means you will not get to the point where you’re locking out your arm (if you do, you’re just doing a push press).  You want to be very sure you understand the rack to overhead lockout path from your overhead press and push press work so that once the kettlebell gets as high as your legs can get it you simply let gravity take over and it’ll drop back to rack – your forearm should be vertical throughout the movement, any tilting forward or sideways is dangerous.

The drop or second Dip

Once you’re very comfortable with the bump it’s time to add in the next phase of the jerk, which is dropping underneath the kettlebell (also known as the second dip).  The idea of this is that you use more lower body and less upper body than you would if you were to press the kettlebell out into overhead lockout position.  Your legs are stronger and will take longer to fatigue than your arms and this is why the jerk is a more powerful lift than the push press.

When you drop underneath the kettlebell you finish in the quarter overhead squat position, with your arm locked out vertically.  This is the point at which fixation should begin, you should stop the kettlebell as soon as your heels hit the ground and your arm locks out.  If the kettlebell is wobbling around in that quarter overhead squat position not only is your shoulder going to cop it, but your back is in a reasonably vulnerable position too so could end up injured.

Check out the below picture of Surya (women’s 20kg jerk record holder) from the Ice Chamber in the second dip of the jerk:

As with the push press, your ability to stop the kettlebell is partly dependent on having the handle in the correct position on your hand so that it is locked in on your forearm and doesn’t have a free end that can jump around.  This becomes even more important with the jerk because there’s much more movement and stopping the kettlebell is more difficult.

When you catch the kettlebell in the drop you want to make sure that your hips and heel are underneath kettlebell so they can support its weight and you are stable.  This means you will need to focus on getting your hips back far enough in the drop and shift the weight back into your heels.

The drop can be a difficult concept to get your head around, unless you’ve done some Olympic lifting.  So, it’s a good idea to practise the sequence of movements from rack to the second dip without a kettlebell until you feel comfortable with it, then add the bell in.  The “ceiling drill” can help cue you in to drop at the correct time: get someone to hold their hand about 15cm above your head and go through the dip and bump, as soon as your hand hits theirs in the bump that’s your cue to drop into a quarter squat and lock out your arm.

Standing up and completing fixation

After the second dip, the upward phase of the jerk is simply completed by standing up.  You want to hold the kettlebell in overhead lockout position for a moment, and then bring it back to rack.  A lot of people try to drop the kettlebell back to rack as they stand up from the second dip, which robs them of many of the benefits of the lift such as building supreme shoulder stability and means fixation isn’t completed.

In order to be able to finish the upward phase by simply standing up you want to make sure you get your arm into exactly the right position for overhead lockout in the second dip.  It’s very common for people to have their arm forward, in the second dip and then get it into a vertical position as they stand up, which is less than ideal in terms of stability and shoulder fatigue.

Reference : http://ironedge.com.au/blog/?p=4654

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Some Tips for Improving Kettlebell Snatch Technique

This video of Fedorenko shows how his shoulders rotate during the snatch (lifting shoulder forward on the backswing, back on the upswing, and coming forward again to catch the bell in OH lockout). This makes for a very powerful snatch. These videos are designed for those who have the fundamentals of the kettlebell snatch under control but could do with a bit of polishing.  It’s worth going back over swings to ensure everything is set up correctly for a good snatch rep (what happens in the backswing has a huge impact on what happens overhead).

These videos will take you through the basics of using rotational energy in the snatch, to make your kettlebell snatches stronger and more efficient.

There are some drills in the last video that are very helpful for implementing any changes you may need in your snatch technique.

This video of Fedorenko shows how his shoulders rotate during the snatch (lifting shoulder forward on the backswing, back on the upswing, and coming forward again to catch the bell in OH lockout). This makes for a very powerful snatch.

Reference : http://ironedge.com.au/blog/?p=4002