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.

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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.

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 : Giving it Away II (Donating Disused Training Equipment to Charity)
  Scott Andrew Bird
  Thanks for all the kind words following the 'Give It Away' piece last week, it's greatly appreciated. Here's the follow-up.

  
  

• Looking At : Oct 28, 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 : A Parkour Symphony

Nice one.

Gymchat 189 - TBA

We're still finalising the details for this week's discussion, I'll post those shortly (on the blog, Twitter, Google+ etc - you'll certainly hear about it). In the meantime, if you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, get in touch. Look forward to hearing from you.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

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.

Last Week : In Gymchat 188 we discussed Training Athletes (with Kyle Bohannon). Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.

Tip of the Week : Bending Steel = Increased Strength Endurance

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.

---

A friend of mine asked me over the weekend why I bend things. It's partly because it's fun, and partly, well, I'll let Adam explain.
There are many great reasons for bending things, as 'Unbreakable' Adam Glass notes in the article Why Bend Steel? Apart from the simple 'because it's downright fun' :

The increase in strength and power naturally will carry over to an increase in your endurance. Anyone who has bent a nail will tell you the first time they bent it was so tiring. I have watched people sweat bullets bending their first respectable nail. As time goes on you gain huge reserves of power. A personal testament to this level of power for me was October 2007 when I bent 150 60D nails in one hour using the double under (DU) grip. That represented a massive improvement from Jan 2007, when bending 10-15 nails left my hands extremely fatigued.

Good stuff.

Checking Out : The RKC Book of Strength and Conditioning

This looks superb.

If you've just learned the basics of kettlebell training (or know someone who has) and are ready to make the most of this wonderful tool, check out The RKC Book of Strength and Conditioning. 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.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 : Give it Away : Donating Disused Training Equipment to Charity
  Scott Andrew Bird
  When it's time to update your home gym, what happens to the old stuff?

  
  

• Looking At : Oct 21, 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 : The Low Kettlebell Windmill

Interesting variation.

Nice one Forest.

Gymchat 188 - Training Athletes (with Kyle Bohannon)

How do you help someone become a highly successful athlete - to throw further, run faster and generally move more efficiently than everyone around them?

This week we're returning to the sporting field to discuss precisely how to do this. Helping us tackle this one is Strength & Conditioning Coach Kyle Bohannon, as well as Personal Trainer Kirk Fontaine. Should be a great one.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

Details -

Who Strength & Conditioning Coach Kyle Bohannon and Personal Trainer Kirk Fontaine
Topic : Training Athletes
When : TBA. Kirk will post the full details in his Google+ stream (you can follow him here).
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Previously : In Gymchat 187 we discussed Bodyweight and Suspension Training (with Pierre Johnson). 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 discussion (or are new to the Video Gymchats and just want to see what they're like), it's available on Kirk's Youtube Channel. Enjoy.

Tip of the Week : Use Checklists in your Training

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.

---

Checklists are one of those things that seem so simple as to be almost pointless. Not really worth the effort.

However, they're very powerful things indeed.


The basic logic behind using a checklist is pretty straightforward. As Adam Stoffa notes in the article Checklists and Complex Problems :

An example from training might be properly warming up. Everyone knows it's foolish to engage in physical training without warming up first, but with time pressure, competing interests, or environmental stress, this step occasionally gets skipped. The risks associated with skipping this step, are significant. Pulled muscles are a major setback to a training program. When you balance the interests involved, saving a few minutes versus suffering a major setback, the risk associated with skipping this key step is unacceptably high. Therefore, item number 1 on your checklist could be:

1. Complete Warm Up Exercises

And yes, although it looks almost laughably simple, this absolutely works. The checklist approach is very highly recommended indeed.

Checking Out : 20% Off the Ultimate Sandbag

Fantastic.

We've noted the Ultimate Sandbags several times before - beautiful things. There's a full review here.

And if you're considering getting yourself one (or buying one as a gift), now's the time. For a whopping 20% discount, simply enter the coupon code MAGAZINE when checking out.

Brilliant.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 : DIY Hanging Handles
  Kat 'The Mighty Kat' Ricker
  If last week's Gymchat got you thinking about all kinds of suspension training equipment, check these out. Brilliantly simple.

  
  

• Looking At : Oct 14, 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 : Hammer Get-Up

The Iron Tamer demonstrating a very unusual combination at the AOBS dinner. Nice one Dave.

Gymchat 188 - Training Athletes (with Kyle Bohannon)

How do you help someone become a highly successful athlete - to throw further, run faster and generally move more efficiently than everyone around them?

This week we're returning to the sporting field to discuss precisely how to do this. Helping us tackle this one is Strength & Conditioning Coach Kyle Bohannonn, as well as Personal Trainer Kirk Fontaine. Should be a great one.

NB : If this is the first time you're joining us for one of the Video Gymchats, welcome. There are three basic ways to watch this (depending on whether you want to ask a question or two, or just sit back and take it all in) - full details here. However you like to do it, we've got you covered.

---

Details -

Who Strength & Conditioning Coach Kyle Bohannonn and Personal Trainer Kirk Fontaine
Topic : Training Athletes
When : Wed Oct 17, 9pm EST (here's how to find out when that is in your timezone)
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Quick update on last week's Gymchat, Bodyweight and Suspension Training (with Pierre Johnson) : Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.

Still, that isn't always an option. If you missed the discussion (or just want to go over part of it again), it's available on Kirk's Youtube Channel. Enjoy.

Tip of the Week : A Moment of Silence

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.

---

How do you mentally prepare for a workout? Listen to heavy music and generally get psyched up?

Try doing the opposite. Parth explains.


In the article Silence for Intense Workouts, Parth shares an interesting idea :

There is a moment right between my warm-up, and workout. Sometimes it is brief, perhaps lasting a few seconds, but other times it is long, lasting almost ten minutes. It is a moment of silence. Of reflection. The quiet before a storm. The soothing nature of the wind, steadily picking up the dead leaves off the tree and dropping them gently on the ground before the final gust of wind begins the season of autumn.


This is my moment of ZEN. To make sure that I am mentally THERE. I don't want to be thinking about my job interviews, about that girl I like, or about that thing I wanted to buy but was too broke 'cause I still live with my parents. No, it all goes away.

And yes, the music can come on right after this. Works well.

Checking Out : Convict Conditioning , Volume 5: Maximum Strength: The One-Arm Pullup Series

This looks great.

As the name implies, this is a progression of exercises designed to take you right up the the incredible one-arm pull-up. And if you've checked out any of the other Convict Conditioning offerings, you know just what to expect.

Beautiful.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

I love a dose of Bodyweight Training - when travelling, in the early mornings, and when I'm simply looking for something a little different. Needless to say, you've always got the necessary equipment with you.

In this week's Gymchat we'll be exploring this style of training, as well as some of the 'optional extras' commonly used; particularly suspension trainers. Helping us do just that is none other than Pierre Johnson, together with Personal Trainer Kirk Fontaine.

---

To take part in the Gymchat, just swing by (details below) and fire in a question or three. Note that only the first 8 people will be able to share video, so get there a little early.

See you there.

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 : How To Make an Adjustable Slosh Pipe
  Joe Hashey
  Last week we looked at Chris' superb Rotator Cuff Slosh Pipe. Which begs the question : what's a Slosh Pipe, and how do you make one? Joe explains.

  
  

• Looking At : Oct 7, 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 : Jim Wendler - Beginner Deadlift Training

You're never too young to start.

Gymchat 187 - Bodyweight and Suspension Training (with Pierre Johnson)

I love a dose of Bodyweight Training - when travelling, in the early mornings, and when I'm simply looking for something a little different. Needless to say, you've always got the necessary equipment with you.

In this week's Gymchat we'll be exploring this style of training, as well as some of the 'optional extras' commonly used; particularly suspension trainers. Helping us do just that is none other than Pierre Johnson, together with Personal Trainer Kirk Fontaine.

To give you an idea of the areas we'll be covering, here's a bit of video from one of Pierre's recent workouts :

Nice one.

---

To take part in the Gymchat, just swing by (details below) and fire in a question or three. Note that only the first 8 people will be able to share video, so get there a little early.

See you there.
Details -

Who Pierre Johnson
Topic : Bodyweight Training
When : Wed Oct 10, 9pm EST (here's how to find out when that is in your timezone)
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Quick update on the scheduling of the Gymchats : Last week we asked what time everyone thought we should hold these discussions, and it's clear that there are several different lines of thought. Early mornings, after work, on the weekends.

As the answers are still coming in (on the blog, Twitter and Google+), we'll be sticking to the regular schedule for another week. And for future discussions, well, I'd love to hear your thoughts on the ideal time. When are you typically free to talk about the world of strength-training?

Tip of the Week : Finding a Personal Trainer

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.

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When it comes to getting a fitness professional who's going to help you clarify and reach your goals, finding one is half the battle. Offering a couple of suggestions in that area is Total Transformation's John Kaiser, who's had more than a little experience himself.

Nice one. Over to John.


From the article Eliminating the Lug Nuts: How to Find a Good Trainer, a few thoughts :

Get the Digits. Step one, ask your trainer for references that you can contact. Step two, contact those references. It is amazing how many people miss step two--apparently asking for references only as a bluff. When you call the list of references, ask about their results. Where did they start and how far has he taken them? Did their hard work combined with his training know-how pay off? Has he been reliable and professional?

Good trainers get results; lug nuts only get your money.

One Size Fits All. Is the nutrition/training sheet your trainer gives you just a black and white copy--the same one he hands out to all his clients? Or does she/he give you a personalized workout and nutrition plan? You are paying for a personalized approach, so make sure you get it!

Good Trainers Personalize, Bad Trainers Xerox

Can't we All Just get Along? There is nothing worse than putting down several hundred dollars on a personal trainer only to find that the two of you can't get along. So pay for a few individual sessions (even if it costs a bit more). This will give you an opportunity to get to know the trainer, see how he runs his shop, and strike up a rapport. You aren't auditioning him/her for the role of best friend, but you should expect a certain level of professionalism.

A good trainer is always professional

Good stuff.

Checking Out : Trampoline Handbook [Kindle Edition]

This looks great.

The Trampoline Handbook is Chuck Keeney's 1945 classic, updated slightly and converted to a Kindle-friendly format (cheers Logan). Definitely my sort of thing.


As you've no doubt guessed from the name, it covers - in great detail - various trampolining and gymnastic skills. From the Amazon page :

The trampoline is an integral tool in building your acrobatic abilities whether to assist in gymnastics, for competition, or just to learn how to flip and twist for yourself. Many people have used a trampoline at some point in their lives. But how many use it for more then just a little fun.

Years ago I made the mistake of neglecting to practice on a trampoline when I was trying to improve my tumbling skills. I figured I only wanted to be able to do skills without any artificial aid. What I didn't realize was how the trampoline would help me to control my body better when I was in the air.

Even if you don't aim to do full twisting flips and the like you can just learn a few intermediate skills on the trampoline like forward and back flips. Moves that anyone can learn.

Fantastic. Oh, and for the next couple of days, it's absolutely free.


Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

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 :

• Get Extreme With Hydroxycut Hardcore Elite
  Derek Peruo
  Take the red pill.

  
  

• Aerobic Exercise. When is it Too Much?
  'Captain' Kirk Fontaine
  Is it possible to get too much of a good thing? Yep.

  
  

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 : Rotational Bodyweight Training

Some very interesting bodyweight work from the Olympia. And I thought the suspended band push-ups were tough.

Gymchats : What Time?

For more than three years now we've been holding the Gymchats (previously called the Twitterchats) at the same time each week - 9pm Eastern (US). That's worked out well.

Having said that, it's probably about time I asked again. If you could choose the ideal day and time to watch them - and to ask a question or three - what time would you pick? On a weekend? Early in the morning on a Thursday? Late on a Tuesday night?

Any time at all. To offer a suggestion, just leave a comment on the 'What Time?' post over on the blog. Cheers.

NB : We'll post up details of this week's discussion shortly, following the above bit of rescheduling. In about 24 hours' time.

Tip of the Week : Finger Pressure

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.

---

Mighty Joe Musselwhite's shared some incredible training methods over the years, for arm wrestling and for forearm work of all kinds. Nice one.

Here's a video from his Mighty Joe's Training Tips series, looking at a key aspect of armwrestling training - building Finger Pressure. Over to Joe.

Love it.

Checking Out : The Rotator Cuff Slosh Pipe

If you're like me, you love building your own fitness equipment from time to time. Whether it's for financial reasons, or simply to investigate a particular type of training before diving in; it's a great way to get started.

Next on the list - here, at least - is a great piece of equipment that Chris Melton shared recently - the Rotator Cuff Slosh Pipe. Nice one Chris.

Quick update on the StrongerGrip Modular Grip System (MGS) we mentioned recently - absolutely fantastic.

If you haven't seen it yet, check out the video. Warning : you will want one.

Beautiful.