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.

In this week's twitterchat we're discussing the many forms of pinch grip training - the equipment, techniques and competitions.

The twitterchat will be an open forum, moderated by Straight to the Bar's Scott Bird (@scottbird) and Body by Long's Bill Long (@bill_long1); both of whom have been training grip for nearly as long as they can remember.

First up a quick definition. What is a pinch grip?

A pinch grip is where an object is held by the thumb pushing towards the fingers (think of carrying a book or newspaper by your side). As Alfred pointed out, it's the thumb that does a lot of the work.

The width of this grip is broken into narrow and wide pinching. All other things being equal, a wide pinch grip is more difficult for the majority of people.

A few examples of pinch gripping :

• Blob work (video)
• Plate pinching
• Hub lifts (video)
• Anvil lifting
• Narrow pinching using a coin or steel washer
• Finger walking with a sledge hammer (video)
• Jumper cable pinching

Equipment

• SSE Pinch Plate (video)
• IronMind Hub (video)
• Mouse (video)
• Sledgehammer
• Anvil

Logan Christopher.

Comprising no fewer than three content-packed DVDs, Logan Christopher shares a wealth of exercises, variations and training methods in The Definitive Guide to Kettlebell Juggling. It really is essential viewing for anyone looking to get into this amazing activity.

On the first DVD, Logan explains - and demonstrates - nearly 50 Kettlebell Juggling techniques. These are arranged in order of difficulty, providing a clear progression through the list. And if you're comfortable with basic kettlebell techniques (such as the swing, clean and snatch), you can just dive right in. Superb.

The second DVD takes a look at the various ways to train Kettlebell Juggling. Whether you choose to perfect the basic moves with heavier and heavier bells, or tackle the advanced exercises using a more modest weight; there are a number of ways to perform your Kettlebell Juggling. Everything from timed sets to the many forms of circuit training.

Also on the second DVD is a great look at the many ways to juggle two kettlebells at once. As with the single 'bell forms, there are a number of specific exercises which are clearly explained and demonstrated. Logan also notes the differences (besides the obvious) between juggling one and two kettlebells.

Finally, the third DVD contains interviews with a couple of guys who are no slouches themselves when it comes to kettlebell work : John Brookfield and Dave Whitley. It's fantastic to hear their insights into this incredible training style.

Overall, I highly recommend this collection. If you're looking for a great way to combine your grip sessions and strength conditioning work with a touch of showmanship, you can't go past The Definitive Guide to Kettlebell Juggling. Brilliant.

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.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• FoodNFitness' Training Log
  More training goodness. The FoodNFitness 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 - PDA "Ironhorse" Harness Squat

There are several great varieties of the Harness Squat, including this.

Enjoy.

Deal of the Week - Plyometric Box Set

I love buying stuff at Amazon, and strength-training gear is certainly no exception. There are some great discounts at this time of year.

One of the things that caught my eye recently is this set of plyo boxes (pictured at left), which are ideal for the many varieties of jump training. Love 'em.

Coming Events

Twitterchat 43 - Techniques for Strongman Competitions : I love Strongman competitions - it's a brilliant way of putting obscene levels of strength to the test. Good fun.

This week we're discussing the various techniques involved in the many Strongman events - where to grip it, how to position yourself and so on. Helping us navigate this fascinating world is Strongman Mike Gill. Fantastic.

Details -

Who : Strength-training fans
Topic : Techniques for Strongman Competitions
When : Wed Dec 9, 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 : Anconeus Sidekick

Long-time readers of this site may remember the Anconeus Sidekick, a triceps exercise which is rarely seen these days in commercial gyms.

From the original article :

The Anconeus is the oft-forgotten 4th elbow extensor. To perform the sidekicks, kneel down beside a bench and use it to support your upper arm. Move your upper arm so that it's at right angles to your torso (and parallel to the floor), with your forearm hanging straight down. Pick up a dumbell with a pronated grip (point your thumb down), and raise your forearm to horizontal (your upper arm won't move).

Great addition to the tricep-training arsenal.

On the Forums

• All About Coffee
  FoodNFitness
  Enjoy a pre-workout cup or a regular dose in the mornings? FoodNFitness takes a look at this incredible drink.
  
• Rob Sinnott's Training Log
  More training goodness. The Sinnott 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 - Sled Pull with Neck Harness

Love a spot of neck training? Same here. Here's just one of the many, many ways to get your yoke on - the Sled Pull with Neck Harness.

Good stuff.

Deal of the Week - The TRX Suspension Trainer

I love all kinds of suspension training, and I'm a big fan of the TRX. Brilliant equipment.

If you've been considering grabbing one for yourself, this will make the decision a whole lot easier : right now, they're 25% off. Superb.

Coming Events

Twitterchat 42 - Hand Balancing : One of the greatest ways to work the shoulders (and several other things) - although somewhat uncommon - is Hand Balancing. Standing, walking, lifting weights - on your hands. Brilliant.

Helping to explain what it is, the history of this great activity and how to get started; lover of Physical Culture in all forms, Logan Christopher. Really looking forward to it.

Details -

Who : Strength-training fans
Topic : Hand Balancing
When : Wed Dec 2, 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 : Barbell Shoulder Bridge

Before the Bench Press was the Shoulder Bridge (pictured).

Great exercise.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• FoodNFitness' Training Log
  More training goodness. The FoodNFitness 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 - Swing Squats with Clubs and Kettlebells

Great exercise, whether you use clubs or a kettlebell. Good fun.

Deal of the Week - MBG Training DVDs

There are a number of superb items on sale at this time of year, as you'd expect. Of these, my favourite would have to be the 'Training' DVD set from Monkey Bar Gym.

If you're ready for some serious strength & conditioning work over the next few months, take a look at these.

Highly recommended.

Coming Events

Twitterchat 41 - Training for Combat Athletics : This week we'll be having an open discussion on the many ways to train for MMA, boxing or a martial arts tournament. The required mix of skill development, conditioning work and strength training.

Whichever approach you favour, if combat's your thing then this is the perfect place to be.

Details -

Who : Strength-training fans
Topic : Training for Combat Athletics
When : Wed Nov 25, 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 : Dimel Deadlift

Originally employed to great effect by Powerlifter Matt Dimel, this deadlift variation will certainly help you switch things up a bit.

Here's a brief description of the Dimel Deadlift :

This lift is similar to the main part of a Romanian deadlift. Using a narrow stance, medium overhand grip (at the rings) and a comparitively light weight (30-40% of your deadlift 1RM), stand up with an arched back. Squat down with the glutes pushed back, not letting the knees travel forward. Lower the bar quickly to just below the knees; then return explosively to an upright stance. The entire movement should be fast, and is usually done with reasonably high reps (20 or so).

Good stuff.