I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Why Bend Steel?
  'Unbreakable' Adam Glass | Follow @adamtglass
  Looking for a way to increase both strength and power? Great.

  
  

• Looking At : Jun 4, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Fatbells vs Dumbbells

Great demonstration of the Fatbells at work.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 229 we discussed How to Prepare for a Powerlifting Competition (with Personal Trainer Josh Hewett and Powerlifter Ben McLaughlin). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week: Lifting Without a Spotter

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.

---

I love the home gym - it's definitely the perfect place to focus, and to really get to work. Particularly when you're training solo.

That said, there are a few things to keep in mind when lifting by yourself. In the Setting Up the Home Gym Gymchat, Andrew noted his own guidelines for Lifting Without a Spotter. Good stuff.

From Gymchat 167 - Setting Up the Home Gym :

My personal general rules for lifting without a spotter:

Don't do:

• 1. Anything I haven't done before.
• 2. Anything that could get me killed.
• 3. Anything that I am not 100% sure that I will get all the reps.
• 4. Anything that I cannot do with good form.

Do:

• 1. Anything that doesn't violate the "don't do" and will get me stronger!

Love it.

Checking Out : The Upright Go Posture Device

Was chatting with a friend over the weekend about these 'posture warning' devices (this one's the 'Upright Go' - more here). Love the idea of constant monitoring - would be great if it were possible to export that data.

Curious : has anyone here tried anything similar, and do you find yourself straightening your back even when not wearing the device?

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : The Investments, Part I : The Zercher and the Suitcase Deadlift
  'Unbreakable' Adam Glass | Follow @adamtglass
  Superb exercises.

  
  

• Looking At : May 28, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : 6 Variations of the Face Pull

Nice one Chris.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 228 we discussed In-Season Training for Hockey (with Personal Trainers Josh Hewett and Conor Doherty). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : How a Paleo Diet Can Benefit Strength Training

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.

---

My diet has been gradually improving for years (since I began lifting weights), becoming cleaner and more streamlined over time. This was all with the purpose of having a greater intensity in the gym, and recovering faster. Of course there are many other benefits; these are just the two that were on my radar.
In May 2009 I decided to make a transition to a new eating approach altogether, the Paleo Diet. Not only did I experience a number of incredible health benefits, the intensity and recovery aspects increased markedly. Here's a brief look at the main benefits of the Paleo Diet, as far as strength-training is concerned.

From The Straight to the Bar Guide to the Paleo Diet :

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.

Fantastic.

Checking Out : The Master Method Course [Kindle Edition]

Looks great.

Next on my reading list is the Kindle Edition of the superb Master Method Course by Bill Hinbern and David P. Willoughby. Been years since I read it; really looking forward to diving back in.

As the full title (The Master Method of Health, Strength and Bodybuilding) suggests, this is a complete strength and health program. To get a feel for it, swing by the Amazon page and check out the 'Look Inside' preview.

The Master Method Course.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : 5 Surprising Factors That Drive Training Results
  'Napalm' Jedd Johnson | Follow @jeddjohnson
  Has your workout been stale lately?

  
  

• Looking At : May 21, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Calisthenics Glossary

Nice one.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 227 we discussed The Tempo Matrix (with Strongman and Personal Trainer Josh Hewett and Strength Coach Karsten Jensen). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Constantly Fine-Tune Things

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.

---

I've received more emails over the years on the transition to biphasic sleeping than almost anything else I've ever written. I can't thank everyone enough for those, they really are appreciated. Thank you.

Most of them take the form of 'do you think this would work...' and the answer is usually to try it and see. I really haven't made any large structural changes to the original routine; however there has been a little fine-tuning. A snippet from the article Biphasic Sleep : 30 Day Summary explains the overall idea :

When I started doing this, my idea was to have a 1.5 hour nap and a 3 hour main sleep period. This proved to be a little under what my body required, and I switched to a 3/4.5 hour split (3 hours by default, 4.5 on workout days). Once again this didn't feel like quite enough, and I changed to a regular 1.5 hour nap followed by a 4.5 hour sleep (every day). This feels right.

I say this to demonstrate that making small changes can be of benefit, and I'll continue to make them as required. As the volume of weight training increases (as it almost certainly will), as I age and as my life situation in general changes; the length of the main sleep period will change.

Good stuff.

Checking Out : EverSleep

The sleep-tracking goodness continues. Say hello to the EverSleep.

NB : we've noted a number of sleep-tracking devices over the years. Which do you use personally, or are keen to try out? Any specific features you're on the lookout for?

(For me, it always comes down to control over the data - the ability to download it, add it to other health monitors and to share it with medical staff.)

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Addressing Weaknesses in The Squat
  Rick Walker
  Knees caving in? Falling forward?

  
  

• Looking At : May 14, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : The Ultimate Bent Over Row Guide (Brian Alsruhe)

Great information.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 226 we discussed Advances in Strength & Power Development (with Strongman and Personal Trainer Josh Hewett and Strongman and Strength Coach Craig Bongelli). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week: Becoming Aware of Your Transverse Abdominis

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.

---

There's an awful lot more to abdominal work than exercises like the humble crunch. Everything from Louie's infamous 'Stand-Up Abs' to the many, many varieties of the squat.

Before doing any of that, however, it helps to understand a little about the various muscles being worked. For that, it's over to Kat 'The Mighty Kat' Ricker.

For starters, from Kat's superb article Specific Training for the Transverse Abdominis: Belt It In, here's a quick way to learn to feel what your TA is doing :

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Good stuff.

Checking Out : Get Strong

Get Strong is a 16-Week Calisthenics Program by the superb Kavadlo brothers. Aimed squarely at the true beginner, it's a progressive course to take someone from 'not training with calisthenics at all' to 'I didn't think I'd be able to do that!'.

Looks great.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Making Your Own Gym Equipment - DIY Grip Tools
  Scott Andrew Bird | Follow @scottbird
  There's nothing quite like building your own.

  
  

• Looking At : May 7, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : The 'Strong Grip Ready' Project

Sounds great Joe.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 224 we discussed The Future of Fitness (with Josh Hewett, Chas Melichar, Chris Lutz, Karsten Jensen and Nassim Jebran). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : A Routine for Neck-Training Beginners

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.

---

I love a dose of neck training. Using a neck harness, a fitness ball, bodyweight exercises and so on. There are certainly more than a few ways to do it.

This tip comes to us from one of the Gymchats on this area, and is a routine aimed at complete neck-training beginners who are looking to get started on this wonderful journey. Over to Andrew Nalepa.

Good news for anyone who is beginning neck training, "you" are pretty much all you need. I like Mike Bruce's beginner program on Straight to the Bar, but another really simple beginner program is this :

Lay on your back on the floor, or on your bed, and just raise your head, curling your chin to your upper chest, as many times as you can. Then lay on your stomach, and raise your chin to the ceiling as many times as possible. Then lay on your side and curl your ear toward your shoulder as many times as you can, and then lay on your other side and do the same thing.

Many people who have never done any neck training have difficulty just laying on their back and curling just their head 20 times. It is a really simple starting point just using gravity. To progress, you could do more reps, do more sets, or start holding a book to your head as you do your repetitions.

NB : if you like the sound of this and want to further explore the wonderful world of neck training, check out the free guide here. The exercises, equipment and techniques you'll need.

Checking Out : Beginner Grip Training (Videos)

Finally got a chance (been travelling) to watch Jedd's video series on Beginner Grip Training. Fantastic information.

If you're just beginning your wrist (and finger) strength journey, check out the first episode 'Beginner Plate Pinching' below :

The others will appear in the same place, Jedd Johnson's youtube channel. Dive in.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Specific Training for the Transverse Abdominis - Belt It In
  Kat 'The Mighty Kat' Ricker
  Time to tighten up your built-in belt.

  
  

• Looking At : Apr 30, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : How to Perform Push-Ups

Nice one.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 223 we discussed Progressive Calisthenics (with Strongman & Personal Trainer Josh Hewett and Personal Trainer Al Kavadlo). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Ice for Better Sleep

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.

---

Sleep is easily my favourite form of recovery. Huge fan of a well-timed nap, and the associated dietary fine-tuning. Love it.

This tip comes to us from the Gymchat on sleep as a recovery method, and is a comment by Personal Trainer Derek Peruo on how he helps his new clients get a solid dose of shut-eye. Very interesting approach.

Over to Derek :

For sleep, I usually recommend zinc and magnesium. If those don't help, I also recommend an ice pack to the back of the neck right before bed.

The ice pack lowers core temperature and promotes the release of melatonin.

And yes, all of those things work extremely well. Good stuff.

Checking Out : Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle

Finally got a chance to listen to this - Tim Ferriss' chat with Dorian Yates. Great conversation.

The two cover an incredible range of topics; including HIT, injury prevention and muscle building. Well worth a listen.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : 29 Things to do with a Barbell in the Corner
  Jason Kirby
  Time to get creative.

  
  

• Looking At : Apr 23, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : 44 Best Calisthenics Exercises

Some wonderful exercises here.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 222 we discussed The Difference Between Exercise & Training (Why You Should TRAIN!) (with Strongman & Personal Trainer Josh Hewett and Powerlifter & Strength Coach Ryan Burgess). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week: Speedbag Punch Technique

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.

---

The humble speedbag is a fantastic tool. When it comes to the right way to use it, there's no better place to discuss technique than the incredible Speed Bag Forum.

Amazing place.

This tip comes to us from SBF's own Alan Kahn, and looks at a couple of the basic techniques (leading up to a front + side punch combination). Good stuff.

Checking Out : The Dinosaur Strength Training Notebook - Volume I [Kindle Edition]

These are the Kindle versions of the wonderful Dinosaur Strength Training Notebook, updated and expanded into several volumes. This book (Volume I) comprises a number of articles from the Dinosaur Training discussion forum, as well as some rather creative training ideas.

Perfect combination.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : How to Make Your Own Bumper Plates on a Budget
  Mehdi Hadim | Follow @stronglifts
  Ready to try a spot of Olympic Weightlifting? Make your own 'plates'.

  
  

• Looking At : Apr 16, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Jefferson Curl

Much more difficult than she makes it look.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 221 we discussed The Paleo Approach to Health & Physique Transformation (with Strongman & Personal Trainer Josh Hewett and Kettlebell and CrossFit Coach Adam Farrah). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Neck Bridge Progressions

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.

This tip is in the form of a video which we first saw back in 2008; I was reminded of this technique after a brief discussion of neck training over on Google+. It's a very interesting series of neck bridge variations.

---

Over to Martin Rooney :

Good stuff.

Checking Out : Bodyweight Master™ Free Standing Pull Up Bar

Although I have a tendency to do pull-ups outdoors (there's a park not far from my house), I was chatting to someone yesterday who's keen on the indoor variety. Seems like he gets a fair bit of snow.

With that in mind, I pointed him towards the Bodyweight Master™ Free Standing Pull Up Bar on Dragon Door. Looks good.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Conditioning Without Trying - Walking 10,000 Steps Per Day
  Scott Andrew Bird | Follow @scottbird
  Time for a stroll.

  
  

• Looking At : Apr 9, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Beginners Guide to Snatching

Nice one.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 220 we discussed High Intensity Training (HIT) (with Strongman & Personal Trainer Josh Hewett and Personal Trainer Chris Lutz). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Becoming Aware of Your Transverse Abdominis

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.

---

There's an awful lot more to abdominal work than exercises like the humble crunch. Everything from Louie's infamous 'Stand-Up Abs' to the many, many varieties of the squat.

Before doing any of that, however, it helps to understand a little about the various muscles being worked. For that, it's over to Kat 'The Mighty Kat' Ricker.

For starters, from Kat's superb article Specific Training for the Transverse Abdominis: Belt It In, here's a quick way to learn to feel what your TA is doing :

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Good stuff.

Checking Out : QuietOn - Active Noise Cancelling Earplugs

I always train with music (typically 'hard rock'), but a friend of mine prefers absolute silence. If you're in the latter camp, check out the QuietOn - Active Noise Cancelling Earplugs. Great combination.

A spot of video :

Curious : do you prefer working out to music, or training in silence?

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : DIY Equipment Competition - Let the Voting Begin
  Scott Andrew Bird | Follow @scottbird
  Ready to make your own? Great.

  
  

• Looking At : Apr 2, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over 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're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Arms-90 Hybrid Shrugs

Very interesting combination.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 219 we discussed Assessing Current Fitness Trends (with Strongman & Personal Trainer Josh Hewett and Personal Trainer Adam Klymkiw). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Holding the Bar in the Front Squat

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.

This tip is not so much 'How to Hold the Bar in the Front Squat' (though the article shows no fewer than 10 ways to do just that), as much as a simple demonstration that there are often many ways to achieve the same result in strength training. If what you're doing isn't working (or you simply don't enjoy it), try something else.

---

From the article Holding the Bar in the Front Squat :

If the Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.

There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.

Good stuff.

Checking Out : Trap Bar Training (Kindle Edition)

This looks great.

Although trap work has certainly been in my own training for a number years, I've never delved deeply into the history of the Trap Bar itself. Wonderful thing.

John Wood's Trap Bar Training does exactly that. It also manages to incorporate a wealth of training advice - always a great thing. Looking forward to it.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.