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I'll have to try the smith machine throw. I rarely use the smith Machine anymore unless I'm doing declines. Because I feel that the Smith Machine does some of the work for you since the bar is guided.
I also find shadow boxing in a pool up to your neck and attaching a cable with weight to your ankle and throwing knees is great for power and speed
Thanks for that article
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"If the Bar Ain't Bendin', You're just Pretendin'"
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