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

• Gem From The Vault : How to Add 20+ Pounds to your Deadlift
  Yael Grauer | Follow @yaelwrites
  Twenty minutes with Henkin.

  
  

• Looking At : Aug 25, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : How To Lift Atlas Stones (Rob Orlando)

Great explanation.

Gymchat 278 - TBA

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

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

Ryan Burgess.

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

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

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

Back.

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

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

Over to Rick.

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

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

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

How to fix it

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

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

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

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

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

Checking Out : Dinosaur Arm Training [Kindle Version] (Brooks Kubik)

Dinosaur Arm Training.

This is the Kindle version of Brooks Kubik's Dinosaur Arm Training course, for those of us who missed the original (or would simply love to have a Kindle version - nice and handy). Various arm training methods and a few specific routines.

A great way to dive into the 'Dinosaur' world.

Brooks Kubik's Dinosaur Arm Training.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : How to Become a Better Armwrestler
  Scott Latella
  Win more often.

  
  

• Looking At : Aug 18, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : Push-Up Technique ('Thenx')

Great explanation.

Gymchat 278 - TBA

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

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

Adam Farrah.

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

Tip of the Week : Rice Bucket Rehab

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

In the discussion on Recovery Work for the Hands we noted several superb recovery techniques, including the ever-popular Rice Digs.

If you've never tried doing these, the process is incredibly simple. From the post 'Rice Digs (for Grip-Training Warmups)', a brief description :

The exercise is an extremely simple one; pour some uncooked rice into a bucket and repeatedly burrow your hands into it. Make fists, rotate your wrists and generally move your hands around whilst they're surrounded by rice. To make it more difficult, use sand or even lead shot instead of the rice. Nice and painful.

NB : All other things being equal, a finer material will feel more difficult. Things like lead shot have less give, and will quickly prove challenging. Rice is a good starting point.

And to make things a little clearer, have a look at the video below. Great exercise.

Checking Out : Dullo Pillow (Neck Relief Pillow for Back, Side Sleeping)

The Dullo Pillow looks ideal for doing just that. With customised 'craters' on each side (one for sleeping on your back, one for sleeping on your side) and two heights to pick from, it's far more customisable than the one I'm currently using.

Take a look at what I mean :

Dullo Pillow.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : Suspension Training 101
  Derek 'D-Rock' Peruo | Follow @DerekPeruoCSCS
  Where do you start?

  
  

• Looking At : Aug 11, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : How to Get Bigger Biceps ('Athlean-X')

Great information.

Gymchat 278 - TBA

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

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

Chris Lutz.

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

Tip of the Week : Atlas Stone Technique

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

As you may have already noticed, we're constantly adding new pages to the Guides section of this site. One of the most recent additions looks at the many ways to lift heavy stones - good fun.

To get you in the mood for a little stone work, here's the incredible Jouko Ahola explaining (and demonstrating) one of the most popular forms - Atlas Stone lifting. Love it.

NB : In addition to the technique itself, Jouko makes an excellent point near the end of the video. He notes that in his own training the platforms are a little higher than those used in competitions, and the stones are slightly heavier. Sage advice indeed.

Checking Out : Zero Breeze Mark Ⅱ (Battery-Powered Portable AirCon)

The Zero Breeze Mark Ⅱ is a battery-powered portable air conditioner, designed for use in a tent/RV/truck - anywhere you like to spend a bit of time after a serious outdoor session. Or even a hike.

Although I'm slightly skeptical about the cooling potential of such a small device, I'm certainly keen to try one out here.

How about you - ever used anything similar (perhaps the first generation of the device)?

A spot of video :

The Zero Breeze Mark Ⅱ.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : Kipping Pull-ups
  Dean Coulson | Follow @AlKavadlo
  Cheating, or just a different approach?

  
  

• Looking At : Aug 4, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : The Origins of the Food Pyramid ('Today I Found Out')

Very interesting area.

Gymchat 278 - TBA

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

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

Adam Klymkiw.

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

Tip of the Week : Planche Nugget

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

Beast Skills' Jim Bathurst.

The skill is very simple to describe but hard to do. Here we go:

• Take the ab-wheel.
• Get into a pushup position while holding an ab wheel.
• Now instead of rolling it toward your head, roll it toward your feet and back.

If you can roll the wheel with straight arms down to the point where the wheel will touch your pubis (lower front of hipbone) and bring it back up to the pushup position, you should hurry and take Paul Hamm's spot in the Olympics.

Nice one.

Checking Out : Dr Pocket (Portable TENS Massager)

The Dr Pocket is a Portable TENS Massage device, for a quick dose of pain relief as needed.

Although I'm slightly skeptical about the ability of such a small device, I'm certainly keen to try one out here.

How about you - ever used anything similar (perhaps the first generation of the device)?

A spot of video :

Dr Pocket.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : Why Conditioning is King
  Dean Coulson | Follow @DeanCoulson
  What exactly is conditioning? Should you be doing some? Over to Dean.

  
  

• Looking At : Jul 28, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : The Ideal Position for Sleep ('What I've Learned')

Some great tips for getting some quality shut-eye (still my favourite recovery technique).

Gymchat 278 - TBA

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

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

Matthew Palfrey.

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

Tip of the Week : Overhand Card Tearing

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

Completed tear.

1. 

   Hold it firmly.
   Hold the deck firmly with your weak hand (right side shown for me) with the deck firmly and horizontal to the floor.
   
2. 

   Pinch the deck.
   Pinch the deck with the strong hand with the thumb and index finger. It's the same grip you use to use a remote control.
   
3. 

   Pull towards your chest.
   Pull your strong hand (pinch side) towards your chest. The index finger splits the deck. You must pinch hard!
   
4. 

   Turn your weak hand towards the floor.
   Continue to pull hand towards your chest, turn your weak hand towards the floor. The deck will rip - not twist - if you have a tight grip. The tear line will be clean.
   
5. 

   Separate the deck.
   Continue to pinch the deck hard and pull back towards your chest until you separate the deck. The line will be a clean cut right through the deck. With this method you can put the cut anywhere you want on the deck.
   

Tearing cards.

It takes pain tolerance and hand strength with this method. Keep practicing. THERE IS NO TRICK. Rub some lip balm on your hands after you tear if the skin is raw.
I can now rip decks of bicycles in less than 3 seconds, and quarter them in a second with this grip. It makes you strong.

NB : it's certainly possible, but by no means easy. If you enjoyed doing that and would like to take it a step further, check out Jedd Johnson's superb Card Tearing eBook. Invaluable resource.

Checking Out : Parásole 2.0 (Recovery Footwear)

The Parásole is a combination sock/shoe hybrid, with a strong focus on the recovery side of things. Whether that's some form of weight training, or just spending a fair bit of time on your feet.

I'm keen to try them out (for deadlifting particularly) - and will share a few thoughts once I've spent some time ith them.

A spot of video :

The Parásole 2.0.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : Blast from the Past - The Forgotten Lifts III
  Scott Andrew Bird | Follow @scottbird
  Back to the basics.

  
  

• Looking At : Jul 21, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : How To Deadlift Properly (Eddie 'The Beast' Hall)

There are some great tips in here. Nice one.

Gymchat 278 - TBA

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

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

Zach Even-Esh.

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

Tip of the Week : Dynamic Thumb Training with the Titan's Telegraph Key

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

TTK.

Still, there's always a different way of looking at things. Here's an excellent example of that - Jedd shows just how a piece of equipment like the TTK can be put to a slightly uncommon use. I'll let him explain.

From the article Getting the Most out of Your TTK :

Thumb training can be broken up into at least four different types: Dynamic, Static, and Extensor, and Multi-Planar.

The focus of this article will be Dynamic thumb training with the Titan's Telegraph Key, or TTK.

One way to mix things up a bit is to make the Range of Motion longer by adding something underneath the finger-side handle. A catalog is a perfect choice for this. This makes the hand work through a longer range of motion the muscles are not used to. The first time I did this, I was sore for several days from the new stimulus. This technique has worked great for me in my quest for lifting heavier and wider block weights.

A brief demonstration :

Love it.

Checking Out : Custom 'Maces' (StrongerGrip)

Ryan with the Death Dealer and Barbarian Sword.

These look great.

It's fair to say that StrongerGrip makes some unusual items from time to time (these loadable 'maces' are great examples). If you're looking for a one-of-a-kind piece of training equipment, Ryan's definitely your man.

And if you're on the hunt for something a little more orthodox, I highly recommend the Epic Sledge. Love it.

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

Good stuff Bret, looks great.

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

• Gem From The Vault : Giving it Away II
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

• Looking At : Jul 14, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

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

Video : Carousel Lift Challenge (Documentary 'The Strongest Man in History')

This is a tribute to Paul Anderson's lift on the Ed Sullivan Show. Fantastic.

Gymchat 278 - TBA

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

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

Ryan Phillips.

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

Tip of the Week: Training When Travelling

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

We've had a number of questions over the years along the lines of 'how do I train when travelling?'. Mark Konen's approach (from the article Pack Light, Train Hard) :

Well traveled suitcase.

I am visiting my sedentary family soon and I will not be near a gym so here is my plan:

First, there is a wide variety of bodyweight exercises I can do including push-ups, sit-ups, mountain climbers, burpees, squats, pull-ups and jumping rope. I can fashion these as a circuit or even as a Tabata workout. So, the first thing I will pack is the Gymboss interval timer. Since I will already have my laptop with me, I could also use an online Tabata timer.

To make the bodyweight exercises even more challenging, I will bring along my jumpstretch bands; specifically the mini-bands. I can add resistance to any exercise I do and can also use it for assistance in pull-ups and range of motion (ROM) work. I also have a couple minor, nagging injuries that would benefit from some band work.

I will bring some running gear and would run in areas where I could also find some things like rocks to lift and throw. I may add in some hills and speed training. (I do use the word "speed" with a sense of humor)!

I'll toss in a Captains of Crush Gripper. I can use that while watching sports on the tube.

OK, so far so good. But I really would like to do some heavy lifting so what can I do that is the same as what I would do at my home gym? Sandbag training! All I have to do is to take my sandbag liners of 50, 25 and 10#, empty them at home and then go buy a couple of 50# bags at a hardware store close to where I'll be staying. Sand is cheap.

That about covers all I could possibly need to get in great workouts while out of town. Since I am going to a colder clime, it may be unlikely there will be a heavy snowfall this early in the season, but if I happen to be in a big snowstorm, you can't beat snow shovelling! Snow shovel intervals could be interesting, challenging and fun. Come to think of it, I'll have to look in my dad's garage. I wonder if he has a sledgehammer? I may be able to talk my mom into steering the car while I push it down the street for time or reps!

Good stuff.

Checking Out : Spryng (Post-Workout Muscle Compression Device)

Looks great.

The Spryng is a post-workout muscle compression device, designed primarily for use with the legs. The idea is pretty simple : send constant waves through the legs, to help get the blood flowing (and to help to flush out the lactic acid that's built up).

A little video :

The Spryng.

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

Good stuff Bret, looks great.