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 : Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  Look after yourself.

  
  

• Looking At : Jul 27, 2014
  Scott Andrew Bird
  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 more writing in 2014 and would like to submit your own piece for Straight to the Bar, here's how.

Video : Team Wingate - Obstacle Course (2014)

An impromptu obstacle course. Good stuff.

Gymchat 253 - 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 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.

Coming Up : We've got several fantastic discussions coming up shortly - with Personal Trainer Jaime Smith, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Addressing Squat Weaknesses - Bending at the Knees First

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.

---

When it comes to the squat, Powerlifter Rick Walker clearly knows what he's talking about.

If you've ever tackled this wonderful exercise yourself and felt that your form just didn't feel quite right, check out his article Addressing Weaknesses in The Squat. To give you an idea of what it's all about, here's how he corrects one of the more common problems found in squat technique - the simple act of Bending at the Knees First.

Over to Rick.

This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

And yes, I can assure you that it works. Cheers, Rick.

Re-Reading : HardStyle Abs

Great book.

I'm still working my way through several books which have been unavailable for a while. Next up : Pavel Tsatsouline's excellent HardStyle Abs. For the unitiated, a couple of paragraphs from the main page to explain what it's all about :

The sole goal of Hardstyle Abs is to achieve an extraordinarily strong mid-section. But not simply to swivel heads with your rippling "six-pack". For, according to Pavel, your abs should be simultaneously weapon, armor and force generator. The six-pack is just a side effect of the coiled power with which you now operate.

Hardstyle Abs will give you impenetrable body armor--to withstand a direct hit of the greatest magnitude. Hardstyle Abs will give you the generative force to retaliate with a devastating backlash. And Hardstyle Abs will help you lift more weight than ever before--more safely.

Can't wait to get into 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.

This Week on Straight to the Bar

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 : Workout Locations - the Beach
  Scott Andrew Bird
  Outdoor training at its best.

  
  

• Looking At : Jul 28, 2013
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Step Vault Tutorial (Parkour)

Great tutorial. Nice one Ryan.

Gymchat 207 - Body Transformation (with Jason Paris)

Body Transformation. How do you go from incredibly unfit to fit? Shed the excess fat, add a bit of muscle and so on?

This week we're going to be tackling this one from a number of angles. Sleep, nutrition, strength-training and a whole lot more.
Helping us is Strength and Conditioning Coach Jason Paris, Personal Trainer Kirk Fontaine and You. If you've got questions (or you're ready to make this transformation yourself), join us on the Hangout. Details below.


Details -

Who : Strength and Conditioning Coach Jason Paris, Personal Trainer Kirk Fontaine and You
Topic : Body Transformation
When : Wed Jul 31, 9pm EST (here's how to find out when that is in your timezone)
URL : We'll be announcing this shortly - both on the blog and on Google+ itself.

See you there.

Previously : In Gymchat 206 we talked about 'Sandbag Training', with Strength and Conditioning Coach Matt Palfrey and Personal Trainer Kirk Fontaine. Great discussion.

If you missed the broadcast, the video is available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can send us a message privately here, or swing by our Community site on Google+. Look forward to hearing from you.

Tip of the Week: Addressing Squat Weaknesses - Bending at the Knees First

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.

---

When it comes to the squat, Powerlifter Rick Walker clearly knows what he's talking about.

If you've ever tackled this wonderful exercise yourself and felt that your form just didn't feel quite right, check out his article Addressing Weaknesses in The Squat. To give you an idea of what it's all about, here's how he corrects one of the more common problems found in squat technique - the simple act of Bending at the Knees First.

Over to Rick.

This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

And yes, I can assure you that it works. Cheers, Rick.

Checking Out : Muscle, Smoke, and Mirrors

This looks great.

Muscle, Smoke, and Mirrors is the Randy Roach book that Adam talked about in Gymchat 205. As I'm still waiting for my copy to arrive, a quick piece from the Amazon page will help explain what it's all about :

"Muscle, Smoke and Mirrors" is the rise and fall of what was truly once an extraordinary discipline associated with a term known as "Physical Culture". Experience what bodybuilding was originally and learn just exactly what "Physical Culture" really is.

Muscle, Smoke, and Mirrors. Fantastic.

---

Quick update on the Renaissance Fitness Supplement Kits we mentioned recently - superb idea.

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.

This Week on Straight to the Bar

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 Hanging Handles
  Kat 'The Mighty Kat' Ricker
  If last week's Gymchat got you thinking about all kinds of suspension training equipment, check these out. Brilliantly simple.

  
  

• Looking At : Oct 14, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Hammer Get-Up

The Iron Tamer demonstrating a very unusual combination at the AOBS dinner. Nice one Dave.

Gymchat 188 - Training Athletes (with Kyle Bohannon)

How do you help someone become a highly successful athlete - to throw further, run faster and generally move more efficiently than everyone around them?

This week we're returning to the sporting field to discuss precisely how to do this. Helping us tackle this one is Strength & Conditioning Coach Kyle Bohannonn, as well as Personal Trainer Kirk Fontaine. Should be a great one.

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 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.

---

Details -

Who Strength & Conditioning Coach Kyle Bohannonn and Personal Trainer Kirk Fontaine
Topic : Training Athletes
When : Wed Oct 17, 9pm EST (here's how to find out when that is in your timezone)
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Quick update on last week's Gymchat, Bodyweight and Suspension Training (with Pierre Johnson) : Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.

Still, that isn't always an option. If you missed the discussion (or just want to go over part of it again), it's available on Kirk's Youtube Channel. Enjoy.

Tip of the Week : A Moment of Silence

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

How do you mentally prepare for a workout? Listen to heavy music and generally get psyched up?

Try doing the opposite. Parth explains.


In the article Silence for Intense Workouts, Parth shares an interesting idea :

There is a moment right between my warm-up, and workout. Sometimes it is brief, perhaps lasting a few seconds, but other times it is long, lasting almost ten minutes. It is a moment of silence. Of reflection. The quiet before a storm. The soothing nature of the wind, steadily picking up the dead leaves off the tree and dropping them gently on the ground before the final gust of wind begins the season of autumn.


This is my moment of ZEN. To make sure that I am mentally THERE. I don't want to be thinking about my job interviews, about that girl I like, or about that thing I wanted to buy but was too broke 'cause I still live with my parents. No, it all goes away.

And yes, the music can come on right after this. Works well.

Checking Out : Convict Conditioning , Volume 5: Maximum Strength: The One-Arm Pullup Series

This looks great.

As the name implies, this is a progression of exercises designed to take you right up the the incredible one-arm pull-up. And if you've checked out any of the other Convict Conditioning offerings, you know just what to expect.

Beautiful.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

This Week on Straight to the Bar

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 : Bare-Handed Nail Driving Basics
  Ryan Pitts
  We've looked at a number of incredible strength feats over the years, and this is definitely one of my favourites. A spot of Bare-Handed Nail Driving.

  
  

• Looking At : Jul 22, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Deadlifting - Take the Slack Out of the Bar

Over on the Diesel Strength site, Powerlifter Jesse Burdick shares a very interesting idea : when performing the deadlift, take the 'slack' out of the bar. Good stuff.

Gymchat 179 - Interval Training

There are many, many ways to get your sweat on. Not to mention recycling the air in the room.
One of the most popular - particularly when it comes to conditioning work - is some form of Interval Training. Running, punching, skipping and so on.

Of course, there's a lot more to it than simply adjusting the length of your rest breaks. This week we're exploring interval work of all kinds; what it is and how to make it work for you.

Helping us explore this fascinating topic is none other than the Cube Dweller Fitness Guy himself, Troy Pesola. Fantastic.


Details -

Who : The Cube Dweller Fitness Guy, Troy Pesola
Topic : Interval Training
When : Wed Jul 25, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/igTZeb2NJmE

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Troy any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Exercise and the Brain. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Addressing Squat Weaknesses - Bending at the Knees First

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

When it comes to the squat, Powerlifter Rick Walker clearly knows what he's talking about.

If you've ever tackled this wonderful exercise yourself and felt that your form just didn't feel quite right, check out his article Addressing Weaknesses in The Squat. To give you an idea of what it's all about, here's how he corrects one of the more common problems found in squat technique - the simple act of Bending at the Knees First.

Over to Rick.

This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

And yes, I can assure you that it works. Cheers, Rick.

Checking Out : Resilience Breathing

Powerful techniques.

If you ever find yourself in any sort of stressful situation (physical or mental), you need this. In Resilience Breathing, Sonnon outlines a series of breathing techniques to help you counterract that stress, and regain control. They really do make a huge difference.

And the best part? The entire package is absolutely free.

Beautiful.

Quick update on the superb Fixing Elbow Pain we mentioned recently. There's a full review here, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.

This Week on Straight to the Bar

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 :

• Gettin' Swole
  Derek Peruo
  Derek takes a close look at the Now Foods Arginine and Glutamine Performance Supplements.

  
  

• Are You Stretching Enough?
  John Cammidge
  Do you stretch? Before or after your workouts; or perhaps both?

  
  

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'd like to submit your own piece for Straight to the Bar, here's how.

Video : Shane Hamman - World Record Squatting from 1994

I love seeing stuff like this.

Although better known more recently as an Olympic Weightlifter, Shane Hamman began his strength sport career as a Powerlifter. Here he is in 1994, enjoying a little squatting. Nice one.

Gymchat 172 - Combat Athletics : Getting Ready for the Fight

If you're involved in any form of combat, you'll be well aware that your training differs somewhat from bodybuilders, casual gymgoers and the vast majority of other athletes.

This week we're going to discuss what these differences are, and - if you're a combat athlete - how to train in a way that's going to help you win fights; not simply look as though you should. Helping us explore this fascinating topic is none other than Grapplefit's Barry Gibson.

Join us for Gymchat 172 - Combat Athletics : Getting Ready for the Fight. Fantastic.


Details -

Who Grapplefit's Barry Gibson
Topic : Combat Athletics : Getting Ready for the Fight
When : Wed Jun 6, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/ZH1p27Zbgci

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.

For everyone who's joining us for their first Gymchat, welcome. Just dive right in, and ask Barry any training-related questions you like.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Online Training III. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.


NB : Derek's just launched a consulting service, helping various trainers to set up their own online offerings. If you'd like to take advantage of this invaluable assistance (it really does speed things up), get in touch with him over at renaissancefitnessinc.com. Good stuff.

The Hunt for Broken Links

Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.

Tip of the Week: It's Never Too Late to Start

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

We'll be discussing this in a lot more detail in an upcoming Gymchat (and if you'd like to be involved, let me know); the idea of starting your strength-training well into your senior years. We've looked at a number of older athletes over the years (for an idea of how many there are, just take a glance at the 'still got it' tag on the blog), and this quote sums up my thinking perfectly.
From the post 'Exercise in Healthy Older Adults' :

Age is not a contraindication to exercise, which can usually be initiated safely in older persons.

In short, it's never too late to start.

Checking Out : Supersize Your Strength

This looks great.

I love reading books from people who have 'walked the walk', and Andy Bolton's certainly done that. Supersize Your Strength is simply a 16 week training program helping you to replicate that tremendous strength in your own training.

Perhaps unsurprisingly (especially if you've read any of his other work), it's very much a 'back to basics' approach. A blend of common sense, and thoroughly tested techniques that have produced some incredible results over the years.

If you're ready to become seriously strong, check out Andy Bolton's Supersize Your Strength.

Quick update on the superb RMAX Fathers Day Specials we mentioned a couple of weeks ago. Whether you're buying gear for yourself or for your father (or a bit of both), you'll love the things they've got discounted. Clubbells, instructional DVDs and a whole lot more.

Dive in.

This Week on Straight to the Bar

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 :

• It's a Charity Thing
  Scott Andrew Bird
  In the Goals & Goal Setting gymchat we held a few weeks ago we discussed our goals for the year; as well as various ways to set them. A fascinating conversation.

  Although I didn't go into detail into the ones that fall outside the bounds of 'fitness & health', one of my own is to increase awareness of and support for various charities. One of these was noted in the post The Power of Transformation - Kiva.

  In line with that, I've just made a small-but-significant change to the forums. New users will now be asked to contribute a small annual fee (99c, although there's a PayPal donation button there if you'd like to donate more than this); with the money going to various charities. There's a full breakdown here.

  In return, you'll receive access to some fantastic extras. Here's a brief summary :

  • PDF versions of major articles.
  • Access to all newsletter archives (everyone else just sees the last 5 issues).
  • Advertising-free version of the Forums.
  • Access to additional Forum areas.
  • Strength & Inspirational Wallpapers.
  • Ability to post progress images.
  • Form review area.
  • Previews of merchandise.
  • Contests.

  Now, over to you. Do you agree with the charities I've selected, or are there others you'd prefer to support?



• Gem From the Vault : Addressing Weaknesses in The Squat
  Rick Walker
  If last week's Gymchat got you thinking deeply about your own squatting progress, you're not alone. Here's how to fix several of the common problems.

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.

Video : Modified Inverted Rows

Very interesting indeed.

Gymchat 153 - Cycled Bulking

I've been chatting with Maik recently about his approach to bulking, and about his thoughts on nutrition in general. Fascinating to say the least.
In this week's Gymchat we'll be investigating this cycled approach to bulking, what it involves, and when to use it; as well as sharing a few ideas on bulking in general. Whether you're doing something similar there, have a competition coming up later in the year, or are simply curious about packing on a bit of mass; we'd love to hear your questions, comments and ideas.
Details -

Who : Olympic athlete, personal trainer and nutritionist Maik Wiedenbach
Topic : Cycled Bulking
When : Wed Jan 25, 9pm EDT (1am UTC)
How : Post a comment, question or reply
Where : https://plus.google.com/u/0/113406428532094481598/posts/A22kdSuBnzg

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.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Leg Training. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: The Modified Jefferson Lift

Each week we publish a number of tips and techniques via twitter, Google+, 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 Jason's superb article 29 Things to do with a Barbell in the Corner; and looks at just one of the many ways to put a partly-loaded barbell to work. The Modified Jefferson Lift.

---

Over to Jason :

This is where you straddle the barbell with both legs, and grasp above the weights while you lower yourself straight down as if sitting down into a chair. The R.O.M. is limited so you can use heavier weights if you feel comfortable.

Good stuff.

Checking Out : 101 Fitness Myths (Kindle Edition)

This is a superb gathering of no-nonsense training information.
I'll post up a full review during the week, but suffice to say that this one contains some fascinating points. Maik's take on the strength-training world is not exactly mainstream; but it's certainly well-supported and highly effective.

A snippet from the reviews on Amazon :

"My only regret is that I did not have "101 Fitness Myths" years ago. Amid the din of conflicting exercise and diet advice out there, this book brings clarity to what really counts for self-improvement...background research, common sense, and an affirmation that the fundamentals of bodybuilding do work ."

Definitely a great read. No matter how far into your training journey you are, it's well worth checking out.

Maik Wiedenbach's 101 Fitness Myths.

Quick update on the superb Crush! DVD we noted a few weeks ago : fantastic.

Bill's posted a brief review here, but suffice to say that Jedd 'Napalm' Johnson's latest DVD is absolutely perfect. If you're ready to take your gripper work seriously, grab a copy of Crush!.

This Week on Straight to the Bar

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 :

• A Critical Analysis: Reaction Ball
  Justin Andrushko
  Justin takes a look at the most common reaction ball on the market (the Nike SPARQ eyeReact Ball) - how it works, and how it can help your training.

  
  

• Straight to the Bar Flickr Group
  Various authors
  I love photography (pics here from the New Zealand trip), and there have been several great photos posted here recently (you'll see some of them in the sidebar), notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

  
  

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.

Video : 30lb Swingball

More swingball goodness. Nice one.

Gymchat 146 - Running

Although I've sampled a number of forms of strength-training, running isn't one of them. Yet.
This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of your training (and overall condition).

Helping us explore this fascinating topic is none other than Body by Long's Bill Long. Fantastic.


Details -

Who : Strength-training fans
Topic : Running
When : Wed Nov 23, 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.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Training at Home. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

Tip of the Week: Setting a Gripper

Each week we publish a number of tips and techniques via twitter, Google+, 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 the incredible Jedd 'Napalm' Johnson, and takes the form of a superb video. Enjoy.

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Incidentally, if you want to learn more techniques like this, check out Jedd's own The Grip Authority.

Fantastic site.

Reading : Hot at Home

There's some great reading here.

Jackie Burgmann's Hot at Home covers several of the topics we discussed in last week's Gymchat (here's the transcript), in a whole lot more detail. I'll post up a full review shortly, but suffice to say, this is well worth checking out.

Fantastic read.


Quick update on the StrongerGrip Loadable Club Set we noted a while ago : I had a great discussion recently on club workouts for beginners. Great way to train.

When it came to the equipment part of the discussion, we both agreed on the loadable clubs from StrongerGrip. 3lb empty and around 8lb loaded up. Beautiful things.

This Week on Straight to the Bar

As I noted last week, I'm currently on vacation in the beautiful New Zealand (back Nov 16). In the meantime, here are a couple of Gems From The Vault :

• 30 Day Challenge : Becoming a Morning Person
  Scott Andrew Bird
  As challenges go, this was certainly a big one. The idea was simple : to find out if it's possible to go from a long-term (40 years) 'night owl', to a morning person in only a month.

  It is.



• Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  This is a fantastic series, looking at some incredibly innovative ways to combine these tools to greatly reduce athletes' injury time. Beautiful.

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.

Video : Handstand Obstacle Training

Good stuff.

Gymchat 144 - Training at Home II

I love the home gym - everything's always ready to go, set up exactly the way I like. Adjust weights, add bands/chains/other fun things and dive in. Perfect.

This week we're returning to our conversation on Training at Home - the equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available.

Helping us to navigate this fascinating area is Personal Trainer and author of 'Hot at Home', Jackie Burgmann (aka 'Girlwithnoname'). Fantastic.

Details -

Who : Strength-training fans
Topic : Training at Home II
When : Wed Nov 16, 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.

See you there.

Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion on Strength Training Over 40. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.

This Week on Straight to the Bar

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 :

• 7 Health & Fitness Monitoring Devices
  Scott Andrew Bird
  One of the many things we discussed in last week's twitterchat was the abundance of health & fitness monitoring devices. Here are just a few of my favourites.




• Straight to the Bar Flickr Group
  Various authors
  There have been several great photos posted here recently (you'll see some of them in the sidebar), notably by Roy Scott, Zach Wheeler, Davie Easton and Wild Kiwi. If you haven't already, add some of yours. Love seeing where/how everyone trains and competes.

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.

Video : Goblet Carry

Via Fight Geek : an interesting exercise by Kevin Carr - the Goblet Carry. Looks good.

Twitterchat 130 - Supplements : Vit D

A little dietary fine-tuning can have a big impact. Bigger gains, faster recovery and better health overall. More time in the gym.
This week we're returning to our discussion on supplements, taking a look at one I'm a big fan of - Vitamin D. What it really is, what kinds there are, what they can do and how to get what you need.
Helping us explore this fascinating topic is none other than Body by D-Rock's Derek Peruo (@bodybydrock). Fantastic.
Details -

Who : Strength-training fans
Topic : Supplements : Vit D
When : Wed Aug 10, 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.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on The Future of Fitness II. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.

Tip of the Week: How to Prevent Shin Splints

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 Body by Long's Bill Long, and shares some simple ways to prevent shin splints from your running sessions.

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From the article How to Prevent Shin Splints :

The pain you feel on your shin is simply caused by overtraining the muscle tissue surrounding the bone. When you run, hike, or walk for a long distance, your shins become tight. They can become so tight in fact that you think your legs are going to snap in half.

Fortunately, there are a few things you can do to prevent this from occurring :


First of all, you need to make sure you have the proper footwear when starting any type of running program. There are specialty stores where they will put you on a treadmill and have you run to see what your "gap" looks like while looking to see if you are running properly. To prevent shin splints you can do a few things. During your warm-up prior to your workout, walk for 50ft and back on your heels. When you're done with your workout while stretching, do it again.

Once you are accustomed to doing this, you can add resistance. You can do this with a buddy or with a dumbbell. Attach a jump stretch band to the DB or have your buddy hold the band and sit on the floor with your legs stretched out all the way; wrap the bands around your feet; then flex your foot back towards you. Hold for a second and take it back to about a 45 degree angle and continue this for 5-8 reps. This will make your shins much stronger and your legs more resistant to injury. This will benefit your weight training while also strengthening your legs. Since you do calf raises, you should do shin flexes or toe raises. When training your quads you do the opposite motion by training your hamstrings, why not start training your shins.

Good stuff.

Checking Out : George Kirby's Basic Jujitsu Techniques

This is an excellent - and free - introduction to this wonderful art.

In Basic Jujitsu Techniques George Kirby lays out 4 key moves to improve your Jujitsu weapons training, as well as the thinking behind each one. To give you a taste of the detailed instruction in the ebook, here's a brief sample.

And if you like what you see, head over here and grab a copy. Once again, it's absolutely free.

Enjoy.


Quick update on the SEALFIT Training : Two 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.

This Week on Straight to the Bar

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 :

• The Road to Strong
  Davie Easton
  How to you go from unfit to a competing Strongman? Davie explains.




• Welcome to Google+
  Scott Andrew Bird
  Over the past week or so I've been exploring Google's new social service, Google+ (thanks Adam). Absolutely fantastic.

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.

Video : Super Band Mountain Climbers

Ready for a challenge? These look great.

Twitterchat 126 - Increasing Your Vertical Jump

Let's face it, jumping can be downright fun. Whether it's part of a training session, your chosen sport or you just feel like being a kid - jumping is it.

This week we'll be taking a look at the second of those three options - the sporting side of things. For professional athletes, and those of us who just enjoy an occasional game with friends. No matter how many spectators there are, we'll be discussing the many, many ways to Increase Your Vertical Jump.


Helping us explore this fascinating topic is none other than Shuttle Systems' Kris Aguero (@krisaguero). Fantastic.


Details -

Who : Strength-training fans
Topic : Increasing Your Vertical Jump
When : Wed Jul 13, 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.

See you there.

Quick update on last week's twitterchat : Thanks once again to everyone who took part in the discussion on Supplements : Fish Oil. Some superb ideas in there.

For those who missed out on the conversation, here's a brief summary. Was a great one.

Tip of the Week: How Close is Close?

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 Straight to the Bar's own Scott Andrew Bird, and asks a question you may not have given much thought to before. How close should your grip in a close-grip press actually be?

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When I began training, I had many, many questions (actually, that's still the case - they're just different ones now). One of these concerned the width of a close-grip bench press.

How Close is Close?

A little digging brought me to the June 2003 issue of USA Powerlifting, specifically an article by Rob Wagner. He noted :

'Let me define a narrow and wide grip. In two separate studies, researchers determined narrow grip as the distance between your acromion processes (slide your hand down your trap and the bony bump you hit is the acromion). They then applied this measurement to the hand spacing (distance between index fingers) on the bar. Wide grip was two times the narrow grip distance. Both groups of researchers found that grips that were 1.65 to 2 times their narrow grip were the most effective strength wise. The way you can determine your grip is to measure the distance between your acromion processes. Now measure the distance between your index fingers when you bench. Divide the bench distance by the acromion distance and if your number is between 1.65 and 2.00 you are in an optimal position (Clemons, J. & Aaron, C, 1997; Wagner, et. al, 1992).'

Time to do a little measuring.

Checking Out : Black Iron - The John Davis Story

This looks fantastic.

As the title states, this is a detailed account of the training and competition of US Weightlifter John Henry Davis. And at nearly 500 pages (including several great photos of Davis in action), it's certainly comprehensive.

For a brief overview of this incredible book, here's Super Strength's Bill Hinbern :

Learn exactly what it was like to train with John.

Read about his legendary battles with Steve Stanko, his World Championship showdowns, his Olympic victories, the Pan-American Games, his battles to beat the Russian champions, his National, World and Olympic records, the day he lifted the ponderous Apollon wheels.

Brilliant.

Quick update on the Introduction to Strongman Training DVD : Two weeks ago we noted this incredible instructional video. Fantastic.

Whether you're keen to incorporate some Strongman work yourself, or are coaching others; the Introduction to Strongman Training DVD is a brilliant place to start.