On the Forums

• Rob's Training Log
  Size and strength. Perfect.
  
• Floral Apron Adventures
  The serious training continues.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Kettlebell Basics with Steve Cotter

Kettlebell training is superb. If you're just getting started, take a look at this. Good stuff.

Deal of the Week - Metolius Eco Ball

A few weeks ago, Derek Peruo took a look at 'Chalkless Chalk' - the Metolius Eco Ball. I finally got a chance to test it out myself, and I have to say, it's exactly like he said.

Superb stuff.

Coming Events

Twitterchat 53 - Circuit Training : Looking to shed a little excess bodyfat? Train in small groups, indoors or outdoors? Perhaps you simply want to take full advantage of the equipment you've already got. Circuit training may be just what you're after.

This week we're discussing the ins and outs of circuit training - what it is, some common and uncommon ways to use it and the ways to incorporate it into your routines. Helping us to navigate this fascinating world is Jackie, better known as @girlwithnoname. Fantastic.


Who : Strength-training fans
Topic : Circuit Training
When : Wed Feb 17, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Reading : The Grip Masters Manual

I love this book.

Jeff's recent 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.

Exercise of the Week : The Serratus Crunch

Frank Zane.

The Serratus Anterior (sometimes known as the Serratus Magnus, or 'boxers' muscle) is perhaps best thought of as the '3 fingers' on your side, below each arm. Its job is to hold the scapula (shoulderblade) against the thoracic wall (rib cage). The Serratus Crunch comes in two main forms, each of which is described here.

What does it look like in action? Here's a quick demo of the hanging version from Oracle Fitness :

Nice one.

On the Forums

• My 3 Basics for Building The Neck
  Mike 'The Machine' Bruce.
  More neck-training goodness from The Machine. Good stuff.
  
• Floral Apron Adventures
  The serious training continues.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Viking Presses with Tyres (Tires)

Here's another great way to put heavy tyres to good use - a Viking Press or three. Good stuff.

Deal of the Week - Grrl's Valentine's Day Wishlist

Long-term readers may recall The Mighty Kat's superb Grrl's Valentine's Day Wishlist. With Valentine's Day 2010 less than a week away, here's a perfect opportunity to help the girl in your life enjoy her strength-training sessions that little bit more.

Absolutely free.

Coming Events

Twitterchat 52 - Becoming a Fitness Professional : Considering becoming a qualified trainer, coach or nutritionist? How do you go about it, what does it cost and how long does it take?

This week we're discussing the paths to becoming a fitness professional, no matter where you live or which qualification you're after. Helping us to navigate this fascinating world is David Sandel, better known as @AthleteCreator. Fantastic.

Details -

Who : Strength-training fans
Topic : Becoming a Fitness Professional
When : Wed Feb 11, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Reading

A couple of quick updates :

Last week I mentioned that I'd be posting the review of Tim Hull's superb Functional Correction Manual. Here it is :

straighttothebar.com/ebooks/functionalcorrectionmanual/

Also, keen-eyed readers may have noticed that the ebook given away to all new subscribers is now Jedd Johnson's excellent '14 Things you NEED for your First Strongman Contest'. For everyone who was already signed up, here's your complimentary copy :

mediafire.com/?wkzno2hkd55

Enjoy.

Exercise of the Week : The Backlift

Thomas Jefferson 'Stout' Jackson. All rights reserved, HJ Lutcher Stark Center, University of Texas.

I first came across this lift when I saw an old photo (above) of Thomas Jefferson 'Stout' Jackson performing in 1916. Warren Lincoln Travis was also well known for training the backlift.

What does it look like in action? Here's Derek Poundstone performing the most common variation of this lift at Fortissimus 2009 :

Good stuff.

On the Forums

• Neck Gymnastics
  Mike 'The Machine' Bruce.
  Dynamic bridging work - nice one.
  
• Floral Apron Adventures 9
  More training goodness from GoodyGirl77.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Burpees 21 Style

Here's an interesting variation of the humble Burpee - over to Joe. Good stuff.

Deal of the Week - Functional Correction Manual

If you've ever woken up and thought 'that shouldn't still be sore', or you've become accustomed to spending the first hour of each day in 'walking like a zombie' mode, you need this book.

A full review will be coming shortly; in the meantime, swing by and check out the Functional Correction Manual.

Superb.

Coming Events

Twitterchat 51 - Warming Up : How do you currently get warmed up for your workouts, or for competition? Light weights, a little cardio, various bodyweight movements? More importantly, how should it be done?

This week we're discussing the various things people do prior to a solid session, or a competition lift or two. Helping us to navigate this fascinating world is Train Better Fitness's Chris Smith. Fantastic.

Details -

Who : Strength-training fans
Topic : Warming Up
When : Wed Feb 3, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : JM Press

JM Blakley is well-known in Powerlifting circles (particularly when it comes to the Bench Press), and this exercise clearly shows why. It's a fantastic triceps builder.

Once again, this is an exercise which is best learnt by seeing it, and then doing it. Describing / demonstrating the JM Press, the man himself :

Superb. Give it a shot.

On the Forums

• GoodyGirl77's Training Log
  Cardio, heavy squats and some serious ab work. Here's what GoodyGirl77's getting up to.
  
• Josh Hanagarne's Training Log
  More training goodness. Z-Health, Kettlebells and Bending.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Dynamic TKEs

Knees feeling a little beaten up? Smitty looks at a great way to incorporate an old favourite into your workous. Nice one.

Deal of the Week - Convict Conditioning

My 'books to read' list piled up over the past month or so (and yes, both Christmas and my birthday had more than a little to do with it), and one I've been extremely keen to dive in to is Convict Conditioning. As Josh points out (excellent review incidentally), the book teaches progressions for several challenging bodyweight exercises.

Chief among them - for me personally - is the One-Armed Handstand Push-up. Yep, one arm.

Fantastic.

Coming Events

Twitterchat 50 - Nutrition for Combat Athletes : What should you eat when you're getting ready for a fight? How about the rest of the time?

This week we're discussing the nutrition side of training - specifically for combat athletes. Cutting weight, getting ready for an upcoming battle, or simply keeping yourself in great condition year-round. Helping us to navigate this fascinating world is TDA Training's Nathan Teodoro. Fantastic.

Details -

Who : Strength-training fans
Topic : Nutrition for Combat Athletes
When : Wed Jan 27, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Hise Shrug

Joseph Curtis Hise (often called The Father of American Weight Training) popularised a number of great ideas in the west, including the flat-footed squat. Here's another one of his great legacies - the Hise Shrug.

The Hise Shrug is essentially a shrug performed with the bar resting across the traps, as if you were about to perform a high-bar squat. Note that it's not exactly a comfortable, pain-free movement; though it's certainly an effective one when it comes to building (and toughening up) the traps.

For that reason alone, it's definitely a keeper.

Good fun. Give it a shot.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• The Machine's Training Log
  More training goodness. Mike 'The Machine' Bruce's approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Brothers in Grip Tip: "Wrong-way" Blob Lifts

A great way to increase the challenge of your blob training - put your hand the 'wrong way'. Nice one.

Deal of the Week - The Ultimate Sandpack

Remember the Ultimate Sandpack video we saw recently? Brilliant bit of kit - extremely versatile, and incredibly well made.

If you're ready to kick your training up a notch, give it a run.

Beautiful thing.

Coming Events

Twitterchat 49 - Training with Minimal Equipment : As great as it is to train in a well-stocked gym, there are plenty of times when that equipment simply isn't available. Fortunately, there's always an alternative or three.

This week we're discussing some of the ways to get a solid workout when you only have a little equipment, or none at all. Helping us to navigate this incredible array is Body By D-Rock's Derek Peruo. Fantastic.

Details -

Who : Strength-training fans
Topic : Training with Minimal Equipment
When : Wed Jan 20, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Steinborn Lift

Although Henry 'Milo' Steinborn is comparatively well known (notably for bringing the Barbell Squat to the US), the Steinborn Lift is an animal not often seen.

It's perhaps easiest to explain via a demonstration :

Good fun. Give it a shot.

On the Forums

• Don't Sweat The White Stuff: Chalkless Chalk Reviewed
  Derek Peruo
  Your gym won't allow chalk? Here's the answer.
  
• Chest and Triceps 1.4.10
  Rob Sinnott
  Part of Rob's upper body work. Nice one.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Power Development for Athletes : Jump Training

It's incredible how powerful a bit of jumping can be. Here's the Diesel Crew take on this wonderful form of training.

Enjoy.

Deal of the Week - Rings

Given the subject of this week's twitterchat (details below), it's perhaps not surprising that I've found myself discussing quite a few things on Jason's Bodyweight Aficionados' Guide to Gear list. Chief among them are the humble gymnastic rings.

No matter what your training goals are, there's a good chance that a dose of ring training will slot in nicely. Good fun.

Coming Events

Twitterchat 48 - Training for Ninja Warrior : After stumbling across Ninja Warrior back in 2007, I've become a confirmed fan on the show. It's fantastic to watch athletes navigate an obstacle course that's truly challenging.

This week we're taking a look at some of the major challenges in the Ninja Warrior course, and discussing how to train for them. Helping us to navigate this fascinating topic is Professional Freerunner Levi Meeuwenberg. Fantastic.

Details -

Who : Strength-training fans
Topic : Training for Ninja Warrior
When : Wed Jan 11, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : One-legged Divebomber Push-up

Looking to vary things a little? Try the One-legged Divebomber Push-up.

Beautiful.

On the Forums

• Kettlebells for MMA
  Jamie Douse
  A brief history of kettlebells, and their use in training for this superb sport.
  
• Rob Sinnott's Training Log
  Rob Sinnott
  Ready to pack on some size? Yep.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Making Light Clubs Feel Heavy Again

What happens after you've been training with clubs for a while, and the initial weights are no longer challenging? Kevin Wikse takes at look at several exercises that will have you re-using the 'light' ones. Good stuff.

Deal of the Week - RMAX Clubbells

I got a couple of questions over the holidays (from family members - I won't say which ones) regarding club training. What do you get, and how do you get started?

Really, there are many, many great options; and it's actually quite hard to find a bad one. In my case, I started with a pair of RMAX Clubbells, and the Encyclopadia of Clubbell Training DVD.

Highly recommended.

Coming Events

Twitterchat 47 - Post-Injury Training : How do get back to serious training after an injury? What should you avoid, and when do you push yourself to the limit?

This week we're chatting about post-injury training, together with someone who's doing exactly that : the enigmatic @GoodyGirl77. Fantastic.

Details -

Who : Strength-training fans
Topic : Post-Injury Training
When : Wed Jan 6, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Duck-Feet Clean-Grip Deadlift

Looking to vary your deadlift training? Try the Duck-Feet Clean-Grip Deadlift.

From the article '10 Variations of The Best Bodybuilding Exercise' :

This one is a staple of Chinese Olympic lifters -- the strongest lifters in the smaller weight classes and women's lifting. It's mostly because this is the way they do their cleans and snatches. The heels are together (or close to together) in the starting position, with the feet turned out 45 degrees.

This variation of the clean-grip deadlift is better than the original for building the quadriceps. The lower leg angle allows you to keep the bar closer to the body, because the knees aren't in the way, which decreases the involvement of the lower back. However, it does put less emphasis on the glutes.

Beautiful.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• The Machine's Training Log
  More training goodness. Mike 'The Machine' Bruce's approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Reverse Turkish Getup

Looking for a little variety in your kettlebell training? Throw in a Reverse TGU or two. Good stuff.

Deal of the Week - Second-hand Gym Gear

This is a great time of year for hitting the garage sales, and stocking up the home gym. Good fun.

Over the next few weeks we'll be looking at tips and techniques to consider when it comes to 'reclaiming' some of the gear. In the meantime, keep an eye out for the following (and grab it as soon as you find it, you won't be the only one looking) :

• used plates, both Standard and Olympic


• fixed weight dumbbells


• kettlebells (a rare find, but grab them when you see them)

Things to avoid (second-hand, that is) :

• Personally, I avoid anything that could snap or break without warning; equipment with cables or straps. I also avoid buying second-hand bars, as it's impossible to know the age, strength, and difficult to spot subtle bends.

How about you - are you a fan of second-hand gear, and what sort?

Coming Events

Mike T Nelson.

This week we're chatting about Z-Health : what it is, and how to incorporate it into your routines. Aiding us in this is none other than Z-Health Master Trainer, Mike T Nelson. Fantastic.


Details -

Who : Strength-training fans
Topic : Z-Health
When : Wed Dec 30, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Front Plate Raise

This is about as simple as they come; all you'll need is a plate.

To perform the exercise :

The movement itself really is as simple as the name suggests. Grab a plate by the sides (angled down a bit, as if driving a bus) and straighten your arms in front of you. Raise it until you're looking through the hole, and lower it again. That's it.

Beautiful.

On the Forums

• How to Defeat the Warped Wall on Ninja Warrior
  FoodNFitness
  A few tips for defeating this insane challenge from Ninja Warrior.
  
• Project Hyperplasia: Results are in
  Rob Sinnott
  Ready to pack on some size? Yep.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - D-Rock TV

Derek Peruo has just launched his new series of videos (first one below), taking a look at various workout tips and products. Enjoy.

Deal of the Week - Battling Ropes

As we mentioned last week, a length of thick rope is a superb training tool. No matter what your training goals are, for some serious conditioning work you can't go past the Battling Ropes.

Beautiful.

Coming Events

Twitterchat 45 - Belts, Wraps & Straps : Used sparingly, Belts Wraps & Straps are all ideal for increasing the amount you lift/adding safety in certain conditions. Great things.

This week we're chatting about these and other assistance devices; when and how to use them to get the benefit without putting yourself at risk. Aiding us in this is none other than the Strength Doctor, Tim Hull. Fantastic.

Details -

Who : Strength-training fans
Topic : Belts, Wraps & Straps
When : Wed Dec 23, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Hot Dog Eating Competition : How many hot dogs (with the bun) can you eat in five minutes? Swing by the Super Gym, Iceland.

Fantastic.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Sandbag Obstacle Course

Not so much as an exercise as a great way to train. Grab your sandbag and head to the local park.

Good fun.

On the Forums

• B Vitamins - A Metabolic Viewpoint
  FoodNFitness
  A great look at the power of the real Vitamin B.
  
• Mining useful information from your critics
  Frank DiMeo
  Learn from everyone.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Sandbag Zercher Squat

I'm a big fan of sandbag training, and exercises like this are great :

Deal of the Week - Outlaw 120 Rope

A length of thick rope is superb for a number of training styles, including the Battling Ropes type of conditioning work, climbing (including the version pictured below) and all manner of pulling & dragging. Extremely versatile.

As you'd expect at this time of year, there are some great discounts available. Personal favourite? The Outlaw 120 from Art of Strength.

Love it.

Coming Events

Twitterchat 44 - Training for Strongman Competitions : I love Strongman competitions - it's a brilliant way of putting obscene levels of strength to the test. Good fun.

This time we're continuing last week's discussion, taking a closer look at the training side of the equation. How to physically prepare yourself for the specific events. Aiding us in this quest is someone who's in heavy training mode himself, Strongman Chase Karnes. Fantastic.

Details -

Who : Strength-training fans
Topic : Training for Strongman Competitions
When : Wed Dec 16, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Horizontal Rope Climb

The Ice Chamber has been home to some incredible ideas over the years, including the ones pictured here. I particularly love the 'Charles Bronson in The Great Escape' thing in the background. Good fun.