Results matching “log”

Another great find by Tom Furman - the Reg Park Prone Extension [.pdf, 86kb].

Another great find by Tom Furman - the Reg Park Prone Extension [.pdf, 86kb].

Front Squat.

There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.

If the latest Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.

There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.


Clean position
This is generally considered the optimum position - if you have the option, do it this way.

Think of it simply as the top of a Hang Clean (a reverse barbell curl if you like). It will get a lot easier with practice.


Arms crossed
Another common method is to cross the arms over the bar, holding the left side with the right hand and vice versa. If the abovementioned Clean method is out of the question for you, try this.

Note that the hands are only helping to stop the bar rolling about, rather than trying to support it.


Hands Clasped
Whilst frowned upon by many purists, this technique is still used occasionally. Clasp your hands together and use them to push the bar onto your chest/front delts.


Log bar
A much less common version (but intriguing nonetheless) is the Log Bar Front Squat. As you can see, a log bar prompts a vertical grip, which takes a similar amount of flexibility as the Clean grip.


Straps
I noticed this yesterday in Mike Boyle's article Strong Athlete, Zero Injuries. It's an excellent idea, and well worth considering if you lack the flexibility required for the Clean.

JV Askem had a similar idea many years ago with two pairs of pliers.


Stingray
The Stringray device is designed to counter the basic deficiencies of the crossed arms approach. The two pads help keep the bar aligned and stable, allowing the widest possible grip to be used. The Stingray also lifts the bar slightly, keeping the weight over the front delts whilst keeping it away from your throat.

If the Clean position is out due to lack of flexibility, the Stingray is well worth considering.


Front Squat Harness
The Front Squat Harness performs a similar role to the Stingray (making the Front Squat a little more comfortable); although in a very different way. Here the bar is held - again with reasonable stability - slightly further forward, and is held using a narrow hammer grip.

If it looks like a serious, large, strong device; it is. The original version was tested to over 600 lb, the current model exceeds that by a good margin.


Double kettlebells
Got two kettlebells? Try this. Remember to Clean them one at a time.


Goblet
The Goblet Squat is often considered a separate exercise, however I've included it here for completeness. It can be performed either using a dumbbell as shown, or by grabbing a kettlebell 'by the horns'.


Hands free
If none of the different holds shown above appeal, there's always the 'hands free' method (thanks Kris for the video). Unconventional to say the least.

Rif points to a great video [streaming, 3.1mb .flv download via keepvid] showing just how seriously the USOEC Greco-Roman wrestlers take their training. There's some good stuff in there.

Rif points to a great video [streaming, 3.1mb .flv download via keepvid] showing just how seriously the USOEC Greco-Roman wrestlers take their training. There's some good stuff in there.

As Mike's been finding lately, trying to sleep in the daytime just isn't the same. After 90 minutes of lying in bed thinking about sleep, I decided to get back up and wait until I was ready to collapse before trying again.

One thing occurred to me as I was climbing into bed last night (this morning, really) : over the past few weeks I've been following a pattern of lying on top of a bed for naps, and climbing in for the main sleep. This probably makes more of a psychological difference than I'd previously thought, as for the last couple of nights I've been climbing into bed on both occasions (cold nights, despite the daytime temperatures). I'll revert to the on/in distinction beginning with this evening's nap.

Following nap

Well at 3 hours that wasn't _as_ bad. This followed the usual pattern; 90 minutes of sleep terminated by an alarm, followed by 90 minutes of 'natural' sleep.

At least I woke up prior to midnight, giving myself a real chance of following up with the scheduled bout of 4.5 hours' slumber. Ahhh.

As Mike's been finding lately, trying to sleep in the daytime just isn't the same. After 90 minutes of lying in bed thinking about sleep, I decided to get back up and wait until I was ready to collapse before trying again.

One thing occurred to me as I was climbing into bed last night (this morning, really) : over the past few weeks I've been following a pattern of lying on top of a bed for naps, and climbing in for the main sleep. This probably makes more of a psychological difference than I'd previously thought, as for the last couple of nights I've been climbing into bed on both occasions (cold nights, despite the daytime temperatures). I'll revert to the on/in distinction beginning with this evening's nap.

Following nap

Well at 3 hours that wasn't as bad. This followed the usual pattern; 90 minutes of sleep terminated by an alarm, followed by 90 minutes of 'natural' sleep.

At least I woke up prior to midnight, giving myself a real chance of following up with the scheduled bout of 4.5 hours' slumber. Ahhh.

Check out the blog of Belfast personal trainer Neil McTeggart. As you can see from his training notes (bp:155kg sq: 180kg dl: 220kg) he knows what he's doing.

Check out the blog of Belfast personal trainer Neil McTeggart. As you can see from his training notes (bp:155kg sq: 180kg dl: 220kg) he knows what he's doing.