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 :

• Conor's Corner : Hockey Speed Drill
  Conor Doherty
  How do you become faster? Try this.

  
  

• Looking At : Jan 6, 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 : Front Lever Progressions

Love your chin-ups? How about the Front Lever.

Good fun.

Gymchat 195 - Fitness Over 40 (with Kevin Redman)

How does strength-training change when you're a little older? What do you start doing, stop doing or just do in a slightly different way?

This week we're going to be discussing the many forms of 'Fitness Over 40'; everything from serious gym sessions to simply staying active. Helping us tackle this one is Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you. Should be a great one.

NB : If you're joining us on the Hangout (and sharing opinions, asking questions etc) be sure to get there a little early - only 8 spots are available. Cheers.


Who : Corporate Trainer Kevin Redman, Personal Trainer Kirk Fontaine and you.
Topic : Fitness Over 40
When : Wednesday Jan 9, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.
URL : https://plus.google.com/u/0/events/ca7hjv1svnr2g47c5kfdqm1qlvg?cfem=1

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

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: Constructing the Inner Shell

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 comes to us from Derek's superb article How to Build Your Own Sandbag; and looks at a simple way to build the sandbag's inner shell.

---

Over to Derek :

Inner linings can be made out of contractor bags. Contractor bags are thicker than garbage bags and are used on construction sites for waste disposal. They come in various sizes, from 30 to 55 gallons, so find a size that works for your project. I used four 42-gallon contractor bags. I doubled-bagged the sacks and filled each with roughly 15lb of sand. Then I rolled each into neat little parcel and used packing tape to keep everything from exploding all over my rug.

Leave room for the sand (or stones or shot) to move around inside your inner linings. About 3/4 full is good. The final product should shift and move as you use it. This is what makes sandbag training unique.

Good stuff.

Checking Out : The Precision Nutrition Fat Loss Crash Course

Remember this?

We first noted this one last year, and it's equally powerful now. If one of your dietary goals is to shed a bit of excess fat, but you're not quite sure what to do/where to start, have a look at the Precision Nutrition Fat Loss Crash Course. Absolutely free.


This 5-day course goes through the basics of fat loss - no matter what your starting point is. Whether you're looking to lose a few pounds or a few hundred - without severely compromising your strength in the process - the Precision Nutrition Fat Loss Crash Course is the perfect place to start.

There are two versions (one for men, one for women), and you'll find the details here :

• Precision Nutrition Fat Loss Crash Course for Men
• Precision Nutrition Fat Loss Crash Course for Women

Fantastic information.

---

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

As we noted, we'll be reviewing these just as soon as they're available. 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 - http://renaissancefitness.wordpress.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 :

• Conor's Corner : Speed in Hockey
  Conor Doherty
  How do you become faster? Conor explains.

  
  

• Looking At : Dec 30, 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 : Mini Kettlebell Workout in the Snow

Do you work out when it's cold? When it's raining? How about when it's snowing?

This is dedication.

What are your Fitness Predictions for 2013?

There were certainly some major changes in the world of fitness & health throughout 2012. Various medical discoveries, new recovery techniques and equipment, and many, many 'Quantified Self' devices. To help you sleep better, run faster, swim further and so on.

Fantastic.


Now it's time to peer into the future a little bit. I'll write up the full list during the next week or so; in the meantime here's one of the things I'd expect to see in the strength-training landscape in the coming year :

High-Tech Workout Clothing

In 2013 I'd expect to see a lot more in the way of High-Tech Workout Clothing. Think of the various bands/straps/watches currently available, all a little smaller and faster, and embedded in various workout clothes. As sensors continue to become cheaper and more prolific (just think of 'phones now compared to those of just 5 years ago); I suspect that workout clothes will become more and more powerful without looking any different to the things everybody else is wearing.

Really looking forward to it.

Over to you. Do you agree with this? What sorts of things do you expect to see in 2013?

Tip of the Week: Lifting Heavier Atlas Stones

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 comes to us from Diesel Crew's Jim 'Smitty' Smith, and shares a simple way to lift heavier Atlas Stones.

---

From the article Training Tip : Atlas Stones :

Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.

You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.

The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.

So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.

Good stuff.

Checking Out : The MuscleMate

Self-massage tools come in a great assortment of shapes and styles - everything you need to do the job.

Defying categorisation as far as shape is concerned, here's the unusual-looking MuscleMate. I'll post up a review shortly; suffice to say though, it certainly looks interesting.

Definitely one to check out.

---

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

As we noted, we'll be reviewing these just as soon as they're available. 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 - http://renaissancefitness.wordpress.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 :

• Conor's Corner : Shot Power in Hockey
  Conor Doherty
  What's behind the perfect shot? Conor explains.

  
  

• Looking At : Dec 23, 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 : Mark Rippetoe on Knee Wraps

This is certainly a long video (about 14min), but very, very thorough. Fantastic.

NB : if you're looking for more insights from Mark, swing by his site at startingstrength.com and grab the book Starting Strength. Great read.

Gymchats Over The Holidays

For everyone who's celebrating Christmas - as well as those who are not - this is certainly a wonderful time of year. Whether you're surrounded by sunshine or snow, have a great time.

As for the Gymchats : there are simply so many people spending time with friends and family that we've decided to take a break for a couple of weeks, restarting in the new year (Jan 9th 2013). We'll be posting the details here, on the blog, on Google+ and so on.

See you then.

In the meantime, here's a playlist that Kirk put together recently which includes all of the Video Gymchats we've done up 'til now. If you missed any at all, this is a great way to see what they're all about.

Tip of the Week: Re-Position your Thinking on Meal Composition

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 comes to us from Methuselah's great article Transitioning to a Paleo Diet; and looks at Step 4 in the transition, Re-Position your Thinking on Meal Composition.

---

Over to Methuselah :

You have some meat, some vegetables and some brown stuff - this was how I heard a young child describe mealtimes on a recent documentary. Clearly it depends where you are in your transition as to how much and which types of brown stuff you have with your meals. But as you start to pick off the bad guys like rice and potatoes, you need to start seeing meals as meat and vegetables only.

The challenge is then to be inventive and use variety to keep things interesting. Ever eaten a rabbit? Lamb's hearts? Venison liver? Fresh crab? There are hundreds of types of fish. Indeed there are hundreds of varieties of vegetables too. And with the potential to throw coconut, nuts, seeds and fruit into the bargain, suddenly pasta seems a little dull - mere padding. This is how you need to think. Exciting recipes for Paleo meals abound on the internet.

Takes a little getting used to, but the results are well worth it. Good stuff.

What's on Your Wishlist?

Throughout the year we've looked at a number of superb strength-training products - books, DVDs, equipment and so on. I've listed several favourites here.

Now it's your turn. With the holiday season in full swing, it's the perfect time to ask :

What's on your own fitness wishlist?

---

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

As we noted, we'll be reviewing these just as soon as they're available. 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 - http://renaissancefitness.wordpress.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 :

• Conor's Corner : Slide Board Training For Hockey
  Conor Doherty
  Powerful tool.

  
  

• Looking At : Dec 16, 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 : DIY Tire Sled

Looking for a simple (and inexpensive) DIY Equipment project for the weekend? How about a Tyre Sled?

Nice one Frank.

Gymchat 195 : TBA

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

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, just leave a note on the Gymchats Page over on Google+. Alternatively you can contact us privately, over here. Look forward to hearing from you.

Tip of the Week: Contrast Bath 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.

This tip comes to us from Bill Long's great article Road to Recovery : Contrast Baths; and explains the basic technique.

---

Over to Bill :

Fill two tubs, one with hot water and the other with cold water. The temperature of the tubs should be about 55F/13C for the cold and for the hot tub make it as hot as you can handle. Now get into the cold water first and flex your muscles slowly and rotate your joints in small movements as best you can in the tub. Do this for 2 minutes. Then get out of the cold tub, transfer to the hot tub and do the same as before. But for only a time period of 30 seconds. Rotate back and forth for a total of 15 minutes ending in the cold tub. If you do not have access to these big tubs you can always do this at your home.

Takes a little getting used to, but the results are well worth it. Good stuff.

Renaissance Fitness Supplement Kits

These sound great.

Personal Trainer extraordinaire Derek 'D-Rock' Peruo is currently putting together various supplement kits, designed to provide regular doses of everything needed to help attain a particular goal. The video below will give you the overall idea :

For more information on the kits themselves (available soon!), pricing and so on - head over to the site at :

http://renaissancefitness.wordpress.com

And yes, we'll be reviewing these just as soon as they're available. Fantastic.

---

Quick update on the Straight to the Bar Strength-Training Resources 2012 we mentioned last week - some superb gear in there. Dive in.

It's quite simply a gathering of the best books, DVDs, equipment etc we've noted in the newsletter this year. Whether you're looking for a last minute gift idea or stocking up the home gym, it's well worth checking out.

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 :

• Sand Digs
  Scott Andrew Bird
  How do your warm up your hands before heavy grip workouts? Like this.

  
  

• Looking At : Dec 9, 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 : Kody Burns - New World Record 270.52 lb 2 Hand Pinch at Gripmas 2012

Fantastic.

The Straight to the Bar Community on Google+

As you're no doubt well aware, I love talking about strength training - on the blog, on Twitter and so on. Can't get enough.

Joining the list is the Straight to the Bar Community on Google+, which is free and open to everyone who loves discussing strength-training techniques, events, equipment and a whole lot more. If you're also a huge fan of these things (and if you're reading this, you almost certainly are), come and say hello. Cheers.

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

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, just leave a note on the Community Page over on Google+. Alternatively you can contact us privately, over here. Look forward to hearing from you.

Tip of the Week: Setting up Bands for Dumbbell Benching

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 Diesel Crew, in the form of a quick video demonstration. How to set up bands for the dumbbell bench press.

---

It's actually fairly straightforward (once you've done it a couple of times). The steps :

1. Create a loop
2. Put a twist in the loop
3. Set a neutral, thumb up hand postion inside the ends of the band
4. Rotate the thumb down as you move the band to a upper to mid back position
5. Maintain band tension as you pick up the bands and throughout the movement

A quick video demonstration :

Good stuff.

Straight to the Bar 2012 : Strength-Training Resources

We've noted a number of superb resources - books, DVDs, equipment, workshops and sites - in the newsletter this year. Here are a few personal favourites.

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Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

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 :

• Review : Glycomaize from Optimum Nutrition
  Derek 'D-Rock' Peruo
  A very starchy look at some very fancy corn.

  
  

• Looking At : Dec 2, 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 : Improving Shoulder Mobility

Fantastic.

Gymchat 195 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday Dec 5, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : We had a double dose of Gymchat goodness last week, featuring discussions with both Kyle Bohannon and Conor Doherty. Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.


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

Tip of the Week: Dumbells for the Home Gym - How Heavy Should They Be?

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 Gymchat on 'Training at Home', and is part of Jackie 'Hot at Home' Burgmann's description of her own setup. The weight of the dumbbells she owns.

---

From Gymchat 144 - 'Training at Home' :

I usually find my 10rep max weight, then keep a set of dbs that are one step higher at home. Once I've progressed to those with 10reps, I buy another set up, it sits idle for a few months 'til I need it, but eventually I need it. Now that my legs are super strong, I do have some heavy stuff here for legs that I'll never need for arms. But getting a set of adjustables that go super high is probably the best way to ensure you always have a place to progress to.

Good stuff.

Checking Out : Primal Blueprint Books

I love these books.

Whether they're for yourself or intended as gifts, these are certainly a great way to transform someone's diet. The Primal Blueprint Cookbook, Primal Blueprint Quick and Easy Meals and the one that started it all - The Primal Blueprint itself. Fantastic thing.


The books themselves - as the titles suggest - focus on the Primal approach to nutrition, which Mark explains in great detail in The Primal Blueprint. For those who are new to it, here's a brief snippet from our review :

The Primal Blueprint opens up with a wonderful introduction that is essentially a "primer". Sisson illustrates the main differences between "Conventional Wisdom" and his 10 Laws of Primal Life. Much of what passes as conventional thought is truly based on flawed science, protecting special interests, or both. A great example is that many of us think of grain as the "staff of life". On the other hand, Sisson quotes Jared Diamond, UCLA evolutionary biologist, as calling propagation of grain the "worst mistake in the history of the human race".

If you're ready to take a close look at the things you eat, grab these books. Superb.

---

Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

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 :

• Seeking Suggestions : Back Injury
  Scott Andrew Bird
  An open question on a serious injury. What would you do in Josh' case?

  
  

• Looking At : Nov 25, 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 : Awesome Ninja Warrior Bedroom (Part 2)

Incredible.

Gymchat 193 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday Nov 28, 9pm EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Kirk and the Interviewee, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : In the first of the 'Gymchat Bites' (Gymchat 192) we discussed Supplementation & Olympic Lifting with Personal Trainer Derek Peruo. Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.


If you missed the broadcast, the full 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.

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.

---

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

Fantastic site.

Checking Out : MILO

It's that time of year again.

Whether it's for yourself or as a gift, this is definitely the time of year to set up a magazine subscription or two. Paper or digital downloads; there are plenty to choose from.


Personally, I lean towards publications such as Ironmind's MILO (though as it's US-only, getting it delivered isn't exactly easy). How about you : what's on your magazine must-have list?

---

Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

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 : 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.

  
  

• Looking At : Nov 18, 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 : Increasing the Ankle's ROM

Good stuff.

Introducing the mini-Gymchats - the 'Gymchat Bites'

I love these discussions - can't get enough of them. Superb ways to find out how everyone else is training, and benefit from their experience. Fantastic.
In addition to the regular full-length Gymchats, we've decided to create a series of shorter conversations : Gymchat Bites. Just 10-15 minutes in length; same great topics. Good fun.

We'll be holding the first of these shortly. For everyone who's joining us, the details are :

Who : Personal Trainer Derek 'D-Rock' Peruo, Kirk Fontaine, and You
Topic : Supplementation
When : Tuesday Nov 20, 11am EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

See you there.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Derek and Kirk, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : In Gymchat 190 we discussed Olympic Lifting with Karsten Jensen. Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.


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

Tip of the Week: License Plate Tearing Technique

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 performing Strongman Chris Rider, and is from his superb article Tearing A License Plate. Enjoy.

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Following a thorough description of the safety requirements for performing this feat (and it really can be a dangerous one, so proceed carefully), comes the basic technique involved. Over to Chris :

Now that we have ourselves protected, it's time to grab the plate. I personally like to tear plates at chest level, and that is the method I am going to discuss. As a dry run without a plate, place your dominant hand in a hammer style grip. Place the pinky side of that hand just above the bottom of the sternum. Now place the other fist in the same manner below the dominant one so you have the thumb side of the non-dominant and the pinky side of the dominant meeting. Squeeze as hard as you can and push your hands in opposite directions with the top hand going slightly upward and the bottom hand going slightly downward. If you push straight through, the potential for being cut dramatically increases.

Want more? No problem. Head over to the original article, and watch the video below to see it in action. Beautiful.

Checking Out : Deadlift Dynamite

This looks great.

Deadlift Dynamite is a package by none other than Andy Bolton & Pavel Tsatsouline, designed to seriously increase your deadlift. The video below explains the details; but briefly, Deadlift Dynamite contains invaluable information on :

• building a massive deadlift using proven strength techniques


• a step-by-step beginner's plan for getting started in the iron game


• becoming stronger year after year, even if you are an intermediate or advanced lifter


• assistance exercises to take your strength and muscle mass to the next level


• building enough speed and explosive power to dominate in any hard-core sport


• smashing your bench press and squat PRs


• minimising injury risk and ensuring your strength training longevity

And now the video :

Good stuff.

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Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

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 : The Step-up : a Real Squat Alternative?
  Scott Andrew Bird
  What do you do when squats just aren't happening? Step-ups.

  
  

• Looking At : Nov 11, 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 : Andy Bolton - Key to a Big Deadlift

Good stuff.

Gymchat 190 : Olympic Lifting (Karsten Jensen)

No matter what your strength-training goals are, there's always room for a little Olympic Weightlifting. It's great stuff.

This week we'll be discussing exactly what it is, and the many ways to take advantage of all that it has to offer. Helping us tackle this one is Strength & Conditioning Coach Karsten Jensen, as well as Personal Trainer Kirk Fontaine. Should be a great one.


NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Karsten and Kirk, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

Details -

Who : Karsten Jensen, Kirk Fontaine, and You
Topic : Olympic Lifting
When : Wednesday Nov 14, 9pm EST
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

Giving: Movember

We've noted a number of fantastic health-related charities on this site, and topping the list is the incredible Movember. Love it.

Movember is simply an event held each November - for the entire month - involving the shaving/growing of moustaches; to raise awareness of prostate cancer testing and research. The goals are simply to increase early cancer detection, diagnosis and effective treatments, and ultimately reduce the number of preventable deaths.

Taking part in this wonderful initiative this year is moderator of the video Gymchats, Personal Trainer Kirk Fontaine. The video below explains the basics of what he's doing : and to financially support him in this quest head on over to his donation page. Greatly appreciated.

Fantastic.

Tip of the Week: Improvements in Fitness Trained Autistic Clients

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 Eric Chessen, and was part of last year's conversation on Fitness & Autism. Great discussion.

---

From the Fitness & Autism discussion, in response to the question :

What kind of short term and long term improvements do you see in your autistic clients once you start training them?

It depends on the individual, but it is never only physical improvement. That's why I created the PAC Profile, because we're never just looking at physical ability, but adaptive and cognitive abilities as well. In the short-term, I've had athletes begin to really enjoy movement and improve in their gross motor skills, strength, stability, and stamina.

In the long term it becomes a lifestyle, and the athletes begin to embrace movement and fitness.

Good stuff. Whether you know autistic individuals or not, it's great to know what's possible.

Checking Out : Kettlebell Juggling 2

This is superb.

If you managed to get your hands on the first of these incredible packages, you know just what to expect. And in volume 2, Logan certainly delivers. Kettlebell Juggling 2.


If you didn't get a chance to check out the first offering, well, suffice to say that if you've ever thought about trying a spot of kettlebell juggling - this is the perfect way to learn how it's done. Love it.

Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

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 : An Introduction to Blobs
  Alfred Page
  Ready to get started? Dive in.

  
  

• Looking At : Nov 4, 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 : Pinching 4 x 10kg Plates

Nice one Juha.

Gymchat 190 - TBA

Following a certain storm, we're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday, 9pm EST
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Tip of the Week: Why Warm Up?

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 Kirk Fontaine, and is a snippet from the discussion Stretching & Warming Up. Was a great one.

---

In response to a couple of questions on 'Why Warm Up?' :

If you are to participate in exercise the first thing you need to do is warm up. The warm up is important to prepare your mind and body so that you can get the very best out of the exercise. The effect of a warm up on preventing injury is not clear however research does suggest increased muscle temperature decreases the risk of muscle tear.

Warming up will :

• Increase your heart rate to give you increased blood flow around the body to the muscles
• Improve oxygen delivery to the muscles
• Stimulate faster muscle contraction
• Improve the joints' ability to endure stress.

Good stuff.

Re-Reading : The Grip Masters Manual

I love this book.

Yesterday I was chatting about can-crushing with a friend of mine (it's a superb feat - here's a bit of video if you've never seen it), and Jeff's can-crushing exploits reminded me that this is just one of the many fantastic feats and training ideas John Brookfield shares with the world. If you're looking for world class grip strength, make sure you've got a copy of this.

Superb.

Quick update on the The RKC Book of Strength and Conditioning we mentioned last week - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.