Thanks again to everyone who watched and sent in questions for the discussion Gymchat 245 - Feats of Strength (Grip Strength) [with the insanely strong 'Napalm' Jedd Johnson, joined by Personal Trainer (and Strength Athlete) Josh Hewett] - much appreciated. If you haven't seen it yet (or simply want to go over a particular point again), here's the entire video.
Sandbag Training Protocols
Looking At : Jun 9, 2013Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.
I never get tired of seeing shoe bending. Love it.
Nice work Mike.
However you take part, enjoy.
Who : TBA
Topic : TBA
When : Wednesday Jun 12, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.
NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to join us on the Hangout and ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.
Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.
Age is not a contraindication to exercise, which can usually be initiated safely in older persons.
A friend of mine is currently looking for a dumbbell rack (picked up a load of 'bells over the weekend), and I suggested something like the one pictured (a Body Solid GDR363 3-Tier Horizontal Dumbbell Rack). Looks great, but I've never actually used this one (I'm still using a DIY job I made years ago). Anyone here tried it?
The Body Solid GDR363 3-Tier Horizontal Dumbbell Rack.
As we noted, we'll be reviewing these shortly. And if you missed the announcement, here's a brief video to explain the basic idea :
For more information, head on over to the official site - renaissancefitnessinc.com.
30 Day Challenge : Becoming a Morning PersonIt is.
Straight to the Bar Flickr GroupReady to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.
If last week's discussion on Horseshoe Bending got you fired up and ready to give it a shot, check this out. Hearting a shoe in paper 'wraps'. Superb.
I love these discussions. They started back in February 2009 as a way to share, debate and learn a wealth of training-related information. In that time we've heard numerous ideas, tips and suggestions; and been pointed to some fascinating sites, apps, podcasts, books and equipment.
Thanks to everyone who's taken part - it really is appreciated.
Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.
Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.
Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :
And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.
Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.
The discussion itself : How to Find a Personal Trainer
This week we're discussing exactly how to find one, the many benefits they bring and the types of things to consider. Helping us explore this fascinating topic is none other than Personal Trainer Kirk Fontaine (@fitnewbie). Fantastic.
Details -
Who : Strength-training fans
Topic : How to Find a Personal Trainer
When : Wed Aug 24, 9pm EDT (1am UTC)
How : Post a comment, question or reply
If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.
And to see when it's on in your timezone, head over to the calendar.
For those who missed out on the conversation, here's a brief summary. Was a great one.
Each week we publish a number of tips and techniques via twitter, facebook, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.
This tip comes to us in the form of a video from CrossFit Oldtown, and shares one of the most popular techniques for climbing a rope.
From the article Rope Climbing Technique : The Cinch and Pinch :
Good stuff.
Now this is my kind of training.
If you've ever considered learning some of the strength feats that performing Strongmen have long been known for, this is an ideal place to start. Bending steel, tearing phonebooks, breaking chains and so on. The good stuff.
Bud Jeffries and Logan Christopher both demonstrate each one, along with various tips and techniques that'll make this a serious part of your training. To get an idea, check out the video.
Whether you're planning to be a professional strongman (or woman) or not, learning these skills will help you to become insanely strong. Beautiful.
Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.
If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.
The Bulgarianization ExperimentAustralian Strongman Don AthaldoHere's a brief biography of this incredible man.
Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.
A brief overview of Farmers Walk technique and variations. If you're just beginning your Strongman career, this is definitely one to check out.
Great information Josh.
Who : Strength-training fans
Topic : Horseshoe Bending
When : Wed Aug 17, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.
If you've never been to one of these twitterchats before, here's how to join in the fun. Simple, quick to set up and free.
And to see when it's on in your timezone, head over to the twitterchat calendar.
For those who missed out on the conversation, here's a brief summary. Was a great one.
Each week we publish a number of tips and techniques via twitter, facebook, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.
This tip comes to us from Synergy Athletic's Joe Hashey, and shares some simple ways to ensure you get the most from your training sessions.
From the article 5 Ways to Maximize Your Workout :
Here are a couple of tips to make the most out of that invaluable gym-time.
Monitor Rest Periods.
In order to achieve your goals, you should be aware of a proper rest period. Also, the rest period should vary according to your objectives. Not only will this save you time, but it will make your workout more effective.
Be Creative With Conditioning
Many people are looking "to get in better shape." This doesn't have to mean trotting away the hours on a treadmill. You can lift AND condition on the same days. Since we are focused on athlete training, strength development is important, however it won't go far if the person is always fatigued. During pre season preparation, we include things like 6 x 30 yard hills, DB circuits, rope battling, and sledgehammer conditioning. Often, these exercises only take 10-12 minutes to perform at a high intensity.
These are general principles that can be adapted to fit your training goals. For example, my rest periods on maximal effort lifts are longer than on repetition and supplemental exercises. That doesn't mean I shouldn't pay attention to time, it just means I need to adapt the rest period to meet my goals.With everything on your plate, your training session should be well paced and planned to be efficient and maximize results! Remember, make corrections, not excuses.
Good stuff.
Recently I've been reading a load of books on the history of Physical Culture, and George Hackenschmidt's The Way to Live is the one I'm currently working through. Absolutely superb.
First published in 1908, The Way to Live has been published numerous times since - in fact it's still one of the largest selling books on Physical Culture. My own copy is decidedly more recent, but just as full of incredible information. It's a great read.
Full review shortly, but just quickly, here are the main parts of the book :
As you can see, there's a lot in there. If you're at all interested in the history of this great man, The Way to Live is essential reading. Love it.
Quick update on the SEALFIT Training : A few weeks ago we noted this incredible training approach. Fantastic.
If you're keen to incorporate some military fitness into your own training, SEALFIT is a perfect place to start.
As strength feats go, a spot of horseshoe bending is downright impressive. Here's a brief look at what it is, and how to get started.
If you're used to bending things like nails, bolts and assorted pieces of steel, you're used to the goal being to bring the ends closer together.
In horseshoe bending the goal varies, but it typically involves moving the ends further apart (straightening out the shoe, if you like). Here's a brief clip from Mike 'The Machine' Bruce to show you what I mean :
As with the bending you're probably already used to, a good pair of wraps is a must.
For the basics of wrapping, check out Jedd's excellent article Advanced Nail Wrapping. If you're just after a good place to get them, try these :
As with the bending you're probably already used to, a good pair of wraps is a must.
Whether you're just getting started or looking to refine your technique, a bit of instruction goes a long way.
You can grab a copy right here :
Superb.
Bending - in any form - is one of the few strength-related activities that I perform at least once a day (and usually several). Once you try it, you'll understand why.
This page lists many of the strength feats often performed by professional old-time Strongmen, and demonstrates/explains exactly how to train for each one. Even if your goals do not include spending a bit of time in front of an audience, these are well worth learning.
After all, you can never be too strong.
If you've ever wondered just how to get started in the world of grip training, biphasic sleep, eating well or anything else related to health & fitness - we're here to help. These guides will walk you step-by-step through the process.
And yes, they're all free.
Considering a new piece of equipment? Wondering exactly how to use it? It's all here.
And of course, the big one :
If you ready to transform your body, your workouts or your lifestyle - you've come to the right place. Dive in.
There have been a number of product reviews posted on this site over the years; these are just a handful of my own favourites. Enjoy.
Looking for a simple way to test out some yoke work? Rig up one of these. Great idea.
Here's a feat I never get tired of - Horseshoe Bending. Nice one Mike.
I got my first taste of a shoulder injury at age 15. As a foolish teenager, I had no idea what so ever in the weight room. I simply emulated the strong looking men in the gym; picking up weights, pressing weights, throwing weights around. I was told over and over by my Uncle- "leave the machines alone, they are not for young guys" but I did not heed that priceless advice. One day while messing around on a smith machine, I failed to pay attention to the fact the bench was cross angled to the bar off-set, when I went for a sloppy bench press I felt a strange pain in my left shoulder. Two days later I was unable to lift my arm past my waist level without pain and weakness.
Fast forward a decade. I had spent 3 years preparing for the workloads. Years of shoulder work, back work, rotational, and static positioning. I held a thick mule shoe tightly to my left hip. I set my beer on the table and leaned over to my right. I shoved down hard, the shoe moved, and so did my shoulder. I stood up, shook out my arm, and finished off the shoe. The guys around the table said "good job..."
They should have said "good job there lazy guy, instead of standing up to start it, you just tore your deltoid and rotator cuff!"
So a bad decision cost me 4 months of training with my left arm.
This article is not to teach you how to avoid injuries. I am not the best guy to tell you how to do that. Instead I am going to teach you how to bounce back when you do screw up. My shoulder was tore across the front deltoid with a minor tear in the rotator cuff. My health care provider told me no lifting, no steel bending, nothing for 6 months. After several months of self rehab and professional chiropractic work, I am back to bending horseshoes and military pressing with no pain or discomfort.
Some pointers to add in - here take your time. I can completely roll my working side hip in to the floor comfortably now, but it was not always so easy. The best advice for stretching with this movement comes from Pavel Tsatsouline - pry in to position. I shall demonstrate this in the video.
