The latest edition of Mike Mahler's newsletter contains a great article by the one-and-only Mistress Krista (OK, there's another one) on workouts for the time-poor. If you identify with the character on the right in the recent Randy Glasbergen cartoon, read on.

Ladder climbing - a beautifully simple way to work out [streaming, 1.8mb .flv download].

My deepest condolences Ken.

When it comes to straight talking, you don't get much more direct than Alwyn Cosgrove or Chad Waterbury. The two have teamed up for a superbly simple, no-nonsense look at the training side of fat loss. Definitely a keeper.

Via Workout Routines : if Eric Cressey's recent suggestion has you thinking about single-limb movements, here are a few Pistol Squats to add to the inspiration [streaming, 1.1mb .flv download].

The Final Sprint takes a very comprehensive look at the particularly frustrating world of Hip Tendonitis. A great read.

The latest version of Hard-Style - Dragon Door's regular magazine - is ready for download [.pdf, 9.1mb]. Enjoy.

Kirk's, that is. I've never been overweight (since I started school, anyway - I was carrying a bit extra as a toddler); so I'm always incredibly impressed by those who have been and have managed to shed a few pounds.

In Kirk's case that's around 100 - through a great mix of diet, cardio and the all-important lifting of heavy stuff. Superb.

If rock climbing's your thing, this is definitely the site for you - Ryan Coisson's Rock Climbing for Life.

No matter what your lifting goals are, there are several exercises that just make sense for most people (those suffering injury or illness can be excluded for now). Squats, deadlifts, bench press and chin-ups to name a few.

Eric Cressey would like to add a few single-limb (primarily leg) exercises to that brief list. Particularly those that fall into these three categories :

• Static Unsupported (such as Pistols and 1-leg RDLs)
• Static Supported (such as Bulgarian Split Squats)
• Dynamic (such as Lunges and Step-ups)

Sounds like a great plan.

Saint Wilhelm's user 'bacon' (aka Bryan) has put together a great video showing the construction and use of his Dip Station. Superb.

Christine Petty and Royce Mills are out to prove that strength does not have to equate to size. In what's been dubbed 'The Great Pudge Off '07', both are out to rid themselves of some excess baggage in fairly quick time.

The penalty for coming second? In a move reminiscent of Dan John's infamous Alpo goal-setting technique, the runner-up (I'm reluctant to use the word 'loser' here, as they both stand to gain great things) will suffer the indignity of posing in a blonde wig and skirt. Ahem.

Whilst I think I'll survive not seeing the wig/skirt photo, I'm curious as to the change in strength and strength-endurance both will see. Should be good.

Beyond Strong's Theo Burggraaff chats to Belgium's Strongest Man - Jimmy 'The Belgian Beast' Laureys. A great read.

Just one of over 500 fitness and health cartoons by the superb Randy Glasbergen. Displayed with permission.

For many more cartoons (covering a range of subjects), head over to www.glasbergen.com.

In the final part of this month's series on Timeless Exercises, Run-to-Win's Blaine Moore talks about a forgotten art - the Tempo Run. As you'll see, there are good reasons for maintaining a steady pace.

Dr Daniel Baker - strength coach for Rugby League team Brisbane Broncos - has written a superb mini-ebook on the many methods they use to enhance power development. The best part? It's free.

There's a lot more involved in pitching a Wiffle®Ball than you might imagine. For details on the 6 pitches every Pro Wiffle®Ball player should know, head over to the New Jersey Wiffle®Ball Association.

Interested in competing in a Powerlifting meet without the usual hassle of travel and entry fees? Kris has announced the next Virtual Meet - coming to a home gym near you this September.

Leave a comment on Kris' site to sign up. Should be a good one.

Photo © ipodzrock.

Eric Cressey takes a very interesting look at the speed-strength requirements of cricket. Definite food for thought.

Britt Lift is an online training diary from Powerlifter and Olympic Weightlifter (now kettlebell enthusiast) Britt Buckingham. Pop over there and say hello.

This is part two of two of an article on Heavy sandbag training. In part one I covered specifics of building sandbags but did not talk about training. That is what this, the second part, is for. This article is based on my personal experience with sandbags and I will share with you any mistakes I made in the hope you can avoid the same. This article is geared toward someone who is new to sandbag training and who wants to work with weights from 100lbs and up. For people working with lighter weights, the tips on building sandbags may be helpful but you will find more at any of the online sandbag retailers

This is the year of the sandbag: folks are talking about them, coaches are drilling them, even big budget films are shaping up their extras with this unorthodox training method. Now it's your turn.

Now you have sandbags. But they don't do you any good until you train:

1. Deadlift
2. Clean and Press/Jerk
3. Snatch
4. Walks/Carries
1. Bear hug
2. Back
3. Side
4. Front
5. Overhead

The basic concept of a sandbag is to pick it up, so that is where you start. Lay the bag on the ground and pick it up. You will find this an interesting challenge as your first time lifting a sandbag. In this simple lift there are unending variations. First, how you chose to build your bag is a major factor, the looseness of the sand plays a major role. You also have a variety of ways to set the sandbag on the ground. If it is on its end, it is an easier lift, more like a stone. You get your hands under it and lift. To make it more challenging, lay it on its side, running between your legs, lengthwise. Add further to the challenge by turning the bag so it runs lengthwise in front of you. The last one is typically the most challenging and the way that you will do most of your stationary lifts. These lifts also serve as a good introduction to roundback deadlifting. It's not a topic I will go into but you will find with sandbags and other odd object lifts, that your back has to round some, you cannot maintain the flat olympic back.

The sandbag deadlift naturally progresses into the clean and jerk, which I think is the favored sandbag exercises. It seems to be one of the major sources of hits to my website. A sandbag clean and jerk is more like lifting a log or Atlas stone than a clean and jerk. Typically you start by deadlifting it to your lap. Few people can or will clean a sandbag to something representing the rack position. From the lap, you typically have to change hand position. Most individuals deadlift overhand or will go wide to the ends of the bag, to clean you need to hook your arms under the bag like a Zerher squat. From there you stand up with the bag to a front squat type position. At this point you are almost ready to press or jerk. If you want to go with a real olympic jerk go ahead and do but you'll find the catch very difficult. You almost always have to half jerk it and get your hands under it then move the weight to the lock-out position. It sounds simple but confusing because there are no rules. You do what you need to do to move the weight each time you lift it, thus it is hard to make sandbag lifting purely technical. A person could work the clean until it was a well-rehearsed movement but it seems like a waste of the unpredictability of the lift. Your further clarification, watch the video:

Tom Moe has come up with an ingenious solution to a problem many solo at-home lifters (myself included) encounter every time they hit heavier weights on the bench :

Q : What do you do when you need a hand lifting the bar off the hooks?

A : grab some chain, storm door safety springs, dog chain clips, a length of metal pipe, a couple of eye bolts, some metal flat stock and a harmonic balancer (or a spring loaded retractor cable; even a bungee cord in a pinch) and build this.

Notes from Tom :

You have to fine tune the length of chain and the amount of eye bolt threads used until you get the desired result. When set right the unit will help lift the bar up and out over your chest or belly. The way my unit is set - up , when I get to 225 lbs I use 4 storm door springs (anything less than 225 lbs the unit will pick the bar up right off the rack). 425 lbs - 8 storm door springs. 525 lbs and up - 8 storm door springs and 2 heavy duty fence springs. This system has worked for me.

A few photos will help show just how great this device is. Superb.

Held every year on an island near Toronto (this year it's on Ward's Island), the Island Heroes strongman competition certainly has the setting right. When you need to take the ferry just to get there, you know it's going to be something special.

Founded in 2001 by islander and Strongman Rob Dales (pictured), Island Heroes contains several tests of raw strength and endurance. Among them :

• Farmer's Walk : usual setup. Total weight of 300lb, carried for distance. Drops are allowed.
• Log Lift : although the weight is a modest 130lb, this event requires a full Clean and Press each time.
• Tire Flip : Max reps with a 600lb tyre. Plenty of fun.
• Rock Press : press a 120lb odd-shaped rock overhead. As the picture shows, this is anything but easy.
• Sumo Wrestling : if you're still going strong following the above events, this will really put you to the test. No time limits; top 4 competitors.

It's an interesting mix. If you're keen to give it a go, this year's event is on :

August 25th, 2007 (1 - 5pm)
Ward's Island, Toronto.

Looks great.

From this year's British Grip Championships - David Horne's 220kg table-top wrist curl [streaming, 1.2mb .flv download]. Not bad at all.

On Episode 6 of the Kettlebell Lifter Podcast : Dan John chats about kettlebell training and the methods he uses to teach it at Juan Diego Catholic High School. Well worth a listen.

Via StrongLifts.com : Jason Young performing a 90kg one-handed snatch. Very impressive.

GHRs not enough of a challenge? Try holding a plate and tipping up the back of the machine [streaming, 812kb .flv download]. Lots of fun.

Via Rif's blog : Royce demonstrates the 2 kettlebell swing [streaming, 1.4mb .flv download]. A great exercise.

Recently I began using del.icio.us heavily again; thanks to the fact that I now find myself switching frequently between computers. If you haven't used del.icio.us before, just think of it as a place to store all of your bookmarks online (so you can get to them from anywhere).

One of the tags that I've created simply puts the numerous (and over the past few years, the number has grown exponentially) fitness blogs together - ready for your perusal. If you come across one that you'd like to add, just bookmark it and let me know (either by a comment here or sending me an email).

There are definitely a few sites that I've rediscovered by using this list. Enjoy.

Gripper Push-ups - just one of the incredibly inventive exercises from Brad Johnson. Simply affix a pair of grippers to push-up stands (pictured) and enjoy.

For a great look into the mental aspects of training - as well as some superb weightlifting videos - head over to Strongest Man in the Gym. With 23 years of competitive powerlifting under his belt, site owner Dan Gilliland certainly knows his stuff.

Rif points to a couple of great gymnastics videos which demonstrate the value of hand and wrist work. Not bad at all.

After a 16 year binge on cigarettes and alcohol, James is definitely on a great path. Join him as he takes his own journey into bodybuilding.

Fight Indooritis. Marketing with a twist of lemon.

Say hello to performance specialist Brad Nelson. His blog is rapidly becoming a great daily read.

Total Transformation's John Kaiser has just created a collection of superbly simple workout tools; using items founds around the house. A great way to save money.

Here's something you don't see every day - a sumo wrestler vs an orangutan in tug-o-war [streaming, 6.5mb .flv download]. Enjoy.

The Diesel Crew Blog points to an interesting snippet on CNN regarding getting back into training; specifically those in the Navy wishing to prepare themselves for an upcoming PRT. Nice find.

Via wtf_inc.

The deadlift - and all of its wonderful variations - easily tops my personal favourites list (for the gym, that is). Eric Cressey embarks on what promises to be a terrific journey.

Mastering the deadlift.

As Jim Wendler, Rick Walker and others have noted; traps maketh the man. Even if the rest of your body is comparatively small, huge traps are downright impressive.


In his article The Yoke, Wendler pointed out :

We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.

Besides which, a well-protected neck is always a good thing to have.

What is the yoke?

To a tailor measuring you up for a shirt (OK, imagine you're getting married or something; you can't wear t-shirts ALL the time), the yoke refers to the section from one shoulder to the other. Not around the back, but up and over the top. Bigger neck = bigger measurement.

To anyone who loves the iron, the yoke is simply the collection of muscles that sits around the neck and makes it look as though you're permanently wearing one of those inflatable travel pillows. Those muscles help protect your neck from all sorts of damage (which is why you'll often see footballers, wrestlers and MMA athletes working them seriously).

For a slightly more anatomical look at things, the yoke consists of :

Traps (Trapezius)

If the first exercise that came to mind when you read the word 'yoke' was the humble shrug, join the club. Listed below are several other ways to hit the traps, but the shrug is at the top of the list for a good reason - it works.

The traps help with several movements of your arms above your head (picture the movement of a pull-up, for starters). The top shelf always gets a little harder to reach after a solid deadlift day.

Rear Delts (Posterior Deltoids)

These are simply the muscles at the back of the shoulders, and help to raise your arms behind you (think of a rear lateral raise).

Neck (Several muscles, all designed to rotate and tilt your head in various directions)

This probably brings to mind helmets, neck harnesses and formula one racing drivers (if that last one surprises you, think about the G-forces those guys are repeatedly subjected to as they go around corners). There are several muscles involved, but they have a common purpose : to help protect the cervical spine. And rotating/tilting the head of course.

Another great week here on Straight to the Bar; the fun just keeps coming :

• Articles : Dr Fuhrman notes the benefits of growing your own food (especially when you have kids), Mehdi takes a look at Hans Selye's Stress Model and I take a look at that old favourite - the Barbell Hack Squat.
• Videos : I stumbled across a superb collection of old-time strongman videos on Sandow Plus, Dominic Lacasse struts his stuff with a great compilation of flags and Tom Furman pointed to the hilarious Asian Squat piece.
• Grip : Mike Amos fires up a great conversation on grip training, Nick McKinless reviews this year's British Grip Championships and Jedd points to a video of Chad Woodall pinching 3 × 15kg plates (unsupported). Amazing.
• Sites : Charles Staley starts up Masters' Performance (squeezing out the last drop for the over-40 lifter; not too far away in my case), Fawn Friday becomes the Yoganator and Guillaume Dargaud blends two obsessions interests of mine in his Climbing photography tips 'n' tricks site.
• Bonus : Jump Westminster - a great documentary on the origins and growth of Parkour. Enjoy.

Via Dave Whitley : A slightly lighter take on the May 2007 Danish RKC certification; put together by Thomas Andersen. Featuring some great moves; including the DuCane Press (pictured). Enjoy the video [streaming, 8mb .flv download].

Blaine just pointed me in the direction of Alwyn Cosgrove's blog, which notes a particularly amusing Red Stripe commercial : Legs [streaming, 580kb .flv download]. Love it.

Mehdi at StrongLifts.com takes a brief look at a fascinating topic - General Adaptation Syndrome (in particular Hans Selye’s Stress Model). Definitely one to think about.

Another interesting exercise idea from Physical Subculture - Alternating Windmills.

Brian Carson takes a brief look at German strongman Hermann Goerner. A very interesting guy.

Sandbag snatching at the Ice Chamber.

Rightshape points to a partial list of competitors for this weekend's Muscle Beach International Classic. If you're in the area, head over there for a great bodybuilding show. The best part? It's free.

What do you get when you mix the guys from SFVISBF and bicycles? The Choppercabras, of course. Their annual meet - the Choppercabras Spring Thing - takes place on May 27 in Van Nuys, L.A., California.

If you're in the area, pop down and take a look at some strange, strange bikes.

Via Gymnastics Coaching : a great video tutorial [streaming, 6.5mb .flv download] on the aerial cartwheel. Looks like fun.

Quite literally, it appears. Tracy Reifkind demonstrates some great foot strength (not to mention balance). Oh, and check out that kettlebell collection in the background. Very nice.

People do not lack strength; they lack will.

Diet Blog notes several resources (and poses a couple of interesting questions) on saturated fats; in light of the current book-promotion tour of Sally Fallon (author of Nourishing Traditions). As always, the comments are definitely worth reading.

My personal view : everything in moderation (when it comes to diet, that is). Now the tricky part - just how big is a moderate serve of something?

In this week's Minute of Strength newsletter Anthony DiLuglio demonstrates a great exercise for your strength endurance work - the Pro Series Long Cycle Press. You really can get a great workout in only 5-10 minutes.

John Wood has just put up a page discussing strongman Joseph Greenstein, better known as The Mighty Atom. Very interesting stuff.

The Great Throwdini - World's Fastest Knife Thrower. How fast? 72 knives thrown individually around a human target in 1 minute.

That's quick.

The UK's Team Extreme. Just one of the many amazing photographs at Extreme Stunts.

Nick McKinless' site Beyond Strong has a great video tutorial on squatting with the SSB. Very nice work [streaming, 4.2 mb .flv download].

You can never watch too many Parkour videos. Here's one I somehow overlooked from last year - Russian Climbing Ninjas [streaming, 19.8mb .flv download]. Enjoy.

Whether climbing's your thing or you just enjoy throwing a bit of iron around, the ProTips series contains some great information. The DVD's available from a number of stores (if you're in Australia, try Rock Hardware); but for a taster, take a look at Jared Roth discussing the benefit of hangs [streaming, 10.3mb .flv download].

On holds, rocks, bars or doorframes - it's a great exercise (personal favourite - the slippery flat surfaces of a power rack).

NB : for more information on the progression of hangs - as well as the exercises themselves - head over to Metolius Climbing. Excellent article.

This site definitely combines two interests (I'll stop short of saying obsessions) of mine - Climbing photography tips'n'tricks. There's much more to it than you might expect.

This is the third in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Hack Squat.

The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren't forming part of your current routine, perhaps it's time to give them a shot.

Origins

The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George 'The Russian Lion' Hackenschmidt; or 'Hack'. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.

George Karl Julius Hackenschmidt (he was of Swedish descent, if you're wondering why he doesn't have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).

A word on the name

Although it is seemingly self-evident that the name 'Hack Squat' comes from the short version of his own name, Hackenschmidt claimed in The Way to Live that the name actually came from the word hacke, meaning 'heel'. Either way, the name 'Hack' is entirely appropriate.

Technique

Load up a bar and place it on the floor. Stand just in front of it, with feet roughly shoulder-width apart, and grasp it with a double overhand grip. Stand up.

The bar itself will mainly move vertically (there's very little horizontal motion). As with a deadlift, think of your hands simply as hooks, keep your back straight and move upward until you're standing upright.

Muscles involved

Although this is primarily a quadriceps exercise (especially for the Vastus Medialis), a number of other muscles come into play. These include [2]:

Synergists

* Gluteus Maximus
* Adductor Magnus
* Soleus

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius

Stabilizers

* Erector Spinae
* Trapezius, Middle
* Levator Scapulae
* Trapezius, Upper

Antagonist Stabilizers

* Rectus Abdominis
* Obliques


Things to consider

As with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).

If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.

Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it's still necessary to perform the exercise.

During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].

Conclusion

The Barbell Hack Squat's a great exercise - simple, inexpensive and quick to perform. If it isn't already part of your current routine, give it a run.


References

1. George Hackenschmidt: The Russian Lion.
By David Gentle
Natural Strength
(part 1, part 2)

2. Barbell Hack Squat
EXRX

3. Hack Squat
ABC Bodybuilding


Images and video

Nate Dogg Hack Squatting 140kg

132kg Hack Squat (thick bar) [929kb .flv download]

Singapore Sports Council (exercise demonstration)

Fitrex (exercise demonstration)

Strongman John in the '20s. Video over at Sandow Plus.

Of course, there's always The Angry Chicken.

John Evans certainly has an unusual talent - the ability to balance large, obscenely heavy (such as a car) objects on his head. Head over to his site and discover exactly what makes this multiple record-holder tick.

NB : for video action of a car lift, head over to CNN.

Photo © 2007 nofeel000.

Unsupported, that is.

Via Napalm's Corner : Chad Woodall (interview) won this year's Munsterland Grip Challenge (Jedd has the top 10 placings), and after watching this video, it isn't difficult to see why.

Pinching 3 × 15kg plates, without anything (such as a pipe through the middle) holding them together [streaming, 1.2mb .flv download]. Amazing.

There's a very interesting discussion over at Anvil or Hammer on Mike's current grip workout, and grip workouts in general. If you're into pinching, squeezing, rolling and stretching; head over there and share your thoughts.

There are plenty of great nuggets of information in there.

Tom Furman points to a superbly funny look at the relative merits of traditional Asian and Western squatting techniques. It's a great film.

Fortunately my home gym doesn't have a lot of spare room, or I might just be tempted to try this - walking lunges with 585lb [streaming, 2.3mb .flv download]. OK, perhaps with a somewhat lighter load. For now, anyway.

Mike's been Digging some great stuff lately, including this video find by Gymnastics Coaching - Cyril Raffaelli and David Belle in training. Some of those jumps are incredible.

Dominic Lacasse struts his stuff again; this time demonstrating a few flags. And then some. Video [streaming, 2.6mb .flv download].

Once again, if you'd like to learn how to do this stuff, head over to Jim's incredible Beast Skills site. The man never ceases to amaze.

Just came across a great collection of old-time strongman videos on Sandow Plus, including a couple of the great Warren Lincoln Travis (take a look at the Travis dumbbell and you'll get an idea of what this man was about). Note the phonebook rip at the end of the 'Hercules-up-to-date' video by Travis. Superb.

Beyond Strong's Nick McKinless takes a look at the British Grip Championships 2007, held today in Gloucester. Sounds like a great event.

I'm trying really hard to avoid all of the usual Arnold Schwarzenegger jokes.

Fawn Friday is a personal trainer, yoga enthusiast and newly-minted kettlebell instructor. Her blog, Yoganator, is a superb insight into these three things. Not to mention a great training diary.

An article by Charles Staley is always a great read. His blog Masters' Performance is certainly no exception.

A great place to start is the article 10 Steps for training pain-free. Enjoy.

Running on's Shari Keener clearly demonstrating that Ls are not just for men.

Via Lean and Hungry Fitness : I've had a pair of rings on my 'gym equipment I wouldn't mind having' list for a while now, but I've never been in a position to shell out for the real deal.

These, however, look as though they might just do the trick. From PlaySetParts.com.

Disease Proof points to an interesting study (abstract only, registration required for full article) by a team at the Saint Louis University Medical Center; who discovered that :

children who grow up eating homegrown produce prefer the taste of fruits and vegetables to other foods

This seems entirely reasonable to me. There's just something deeply satisfying about walking out into the yard to grab some food; rather than relying solely on a trip to the local supermarket.

How about you - do you grow any of your own food? Herbs perhaps?

Putting an unloved treadmill to work. Happy Runner.

A great week here on Straight to the Bar; more action than you can poke a DIY log at :

• Articles : Jedd Johnson details the 'No Set' technique for grip contests, I discuss Starting your Fitness Journey and the incredible Rick Walker brings out the first five nuggets from the article 10 tips to a better deadlift.
• Tips and Techniques : Mark Webber shares a couple of kayaking tips ahead of this year's Challenge, Dr Jack Lesyk shares the Nine Mental Skills of a Successful Athlete and the 'Crazy Monkey' himself hands over a bit of boxing technique.
• Videos : Parlayer takes a look at 20 Nike Commercials, Tommy Caldwell takes on a serious free climbing challenge and the Chin-up Master struts his stuff.
• Sites : Ready to add to your daily reading list - the home of Acupuncturist Ed Sanderson, Boxing for the Street (note the superb video tutorials) and Doug Nepodal's kettlebell training blog Enjoy the Pain!.
• Bonus : I was about 10 when I first saw one of the Physical Education teachers do a kip-up (moving from lying to standing in one jump). If you've ever wondered just how it's done, head over to BloodyDove's Tutorial site. It's highly addictive.

The legendary John Grimek performing at an old Strength and Health picnic (it's the last video on this page). Note the handstand work - great to see.

The Guinness Book of World Records contains some truly odd events. Several of these are the responsibility of 'The Human Speedbump', Tom Owen, who has allowed himself - on several occasions, I might add - to be run over by trucks.

Here's a look at his record-breaking event from back in 2000 - getting run over by 7 trucks [streaming, 5.1mb .flv download].

One of the many fun things possible with 2 × 88lb kettlebells [streaming, 1.6mb .flv download].

Another great inspirational video via the Workout Routines blog. The determination of Team Hoyt [streaming, 9.8mb .flv download].

Alex Franco looks at the use of kettlebell training for that great summer sport - beach volleyball.

Via Rif's Blog : excellent instruction (either as a preventative measure or following tears). Perfect.

Photo © 2007 Jayce Giddens.

Via Napalm's Corner : Rick Walker certainly knows his stuff when it comes to the deadlift (if you're in any doubt, take a look his training video on the Diesel Crew site). His latest article - a 2-part piece on Beyond Strong - is filled with great nuggets of information that will have you looking hard at each aspect of your deadlift training.

Brilliant stuff.

Strong to the Core's Jeff Fields ponders the innate training ability of toddlers. For some great exercise inspiration - as well as to see great squat technique - simply watch a 2-year-old at play.

Take notes.

Via Gymnastics Coaching : the beauty of outdoor training. Salar de Uyuni, Bolivia.

Via Alwyn Cosgrove: I love chin-ups, and have sampled many, many variations over the years. This video, however, is a definite eye-opener [streaming, 5.4mb .flv download].

Via Get Outdoors : If you've ever watched a bit of free climbing and thought 'How do they do that?', take a look at this. Tommy Caldwell's ascent of The Nose.

Via Podium Sports Journal : a peek into the life of triathlete Joanna Zeiger. Very interesting.

Via Lean and Hungry Fitness : 20 Nike commercials. Bo still knows.

Via Workout Routines : Matt Kroczaleski performs a long set (33 reps) of dumbbell rows with a healthy 175lb [streaming, 2.2mb .flv download].

Vinnie Jones and bare-knuckle boxing. Need I say more? Strength and Honour (trailer [streaming, 8.3mb .mov download]).

Via Rif's Blog : The home of personal trainer and RKC-certified kettlebell instructor Doug Nepodal. Enjoy the Pain!.

In part 2 of this month's series on Timeless Exercises Blaine takes a very comprehensive look at interval training. There's a lot more to it than simply altering your running speed.

Via Royce's Rants : Outdoor training in Ghana. The heat certainly isn't an excuse.

Physical Strategies has some great boxing tips with the great Rodney King. Enjoy.

Director of the Ohio Center for Sport Psychology Dr Jack Lesyk looks at the mental aspect of success on the sporting field, with The Nine Mental Skills of a Successful Athlete. A great read.

If you're getting ready for this year's Pure Tasmania Challenge, Mark Webber has a couple of great kayaking tips for you.

Two more sites for your daily reading pleasure :

The Iron Chronicles is the training diary of a lifter who enjoys lifting anything that's heavy. Now, that's a sentiment I can definitely identify with.

Howz Training tracks the training of Personal Trainer, martial arts student and kettlebell afficionado Howie. Enjoy.

If you live in the US, it's National Bike Month (and 'Bike to Work Week' for many states).

Via Digg : This is great (I only wish it was longer). The amazing Pilobolus Dance Theater troupe [streaming, 2.4mb .flv download].

When I started working out (a little over 3 years ago) I was lucky enough to put in place several things that have held me in good stead up until now (as well as a number that didn't, but I'll just quietly ignore those). Here are 10 things that helped enormously :


1. Set goals

Think about your reasons for exercising, and set goals that seem reasonable to you (you can always adjust these later as necessary). These goals will help enormously when it comes to keeping you on track; regardless of your motivation. Whether you want to be freakishly strong, shed a few excess pounds or simply have beach-worthy abs; goal-setting will help you on your way.

More info : Dan John has written many articles on goal setting, but this one's my favourite.

2. Keep notes

When I began blogging my workouts I was inspired by Kris Lindqvist's excellent site Under the Bar. Since first coming across that site I've noted many others that also contain a workout diary; one of the main reasons these continue to appear is that they're a great way of staying focussed, and eliciting feedback as desired.

Even if the idea of keeping a public site is a little too much for you to handle, keep notes in a private journal somewhere. A notebook (the paper kind, not a computer) is just fine.

More info : if you'd like to set up a workout blog - but are not quite sure where to start - head over to Training Syndicate. They'll help you set one up. The best part? It's free.

3. Work out at home (especially in the beginning)

Let's face it, gyms can be a little intimidating - especially if you're just starting out. Designate part of your house as your home gym (you really don't need much to get started, if there's enough space to lie down on the floor you can do quite a bit). You can always relocate to your garage/spare room/basement if the bug really bites.

More info :

from Stumptuous
from this site

4. Eat plenty

Personally, I don't believe it's possible to eat too much of the right food (of course you can always eat the wrong foods, and at the wrong times). Without getting heavily into nutrition - although if you want to later, that certainly isn't a bad thing - just steer clear of the things you already know are 'junk' (potato chips, greasy fast food, cake etc) and lean more toward a fruit + veg + lean meat meal plan.

As for timing, don't get stressed about the number of options and the seemingly endless supply of nutritional advice. You'll probably be hungry after working out, so get something ready. If you eat then, in addition to the usual 3 meals per day, you're well on your way.

More info : for a few great ideas that'll get you eating well in no time, head over to Dr John Berardi's Tailor Made Nutrition articles (part 1, 2, 3).

5. Get your rest

This is one of those things that will just feel right after you begin working out. If you work out regularly (no matter what sort of exercise you're doing, as long as it gets the blood pumping and makes you breathe a little deeper), you'll find that you sleep better. If you sleep deeper (and possibly longer), keep doing it - it's definitely a good thing.

Conversely, getting a better night's sleep will help your body recover from the workouts. If you can help it along a bit by skipping that late night cup of coffee, avoiding that late night re-run of Seinfeld on TV, or taking the occasional afternoon nap on the weekend; your body will thank you.

More info : there are number of great articles on sleep on this site. It's a great place to start.

Via Rif's Blog : Each time I come across a piece by Paul Chek I am amazed at the ingenuity of this incredible character. This interview over on T-Nation (from January last year) explains just why.

Dave MacLeod takes a brief look at a very interesting subject :

'Are there any great benefits to weight loss for climbers?'

With 13 years of hard climbing experience, and having recently shed a few excess pounds, his answer is certainly food for thought. Has anyone else here noticed a difference (when climbing) after weight loss?

Gary Chandler is very much part of the growing network of DIY equipment enthusiasts. His latest creation, a home-made T-bar row machine, is superb.

Over to Gary for a few details about its construction :

I used an old spin-on bar with an electrical cable hangar as my swiveling attachment point. The bar goes into a 4×4 with a 1-1/2" hole drilled into it for a pivot point. The box at the end allows some quarters to counterbalance the weight and keep the back end of the bar from coming up when the thing is loaded. The foam pad at the top is from a stereo box. The weight rest is an odd bracket from a
garage door opener. The nicest thing about this rig is that a simple shrug of the shoulders is all that is needed to lift the weight from
the rest, and it's only a couple of inches to the side (and a shrug) to park it, rather than waaaay off to the side, like some gym equipment.
I have since added a footrest, between the back box and uprights, using a piece of pipe and conduit clamps. The bar comes out for other
uses if needed. I'm pulling around 300 on this thing lately. Takes two quarters for the back balance when over 260.

A few of Gary's other works (which are equally brilliant) :

This is made from just 2×4's and a piece of wooden closet rod, hammered into holes. You could use pipe if you don't have a rod to cut up. With weights set on top where those nickels are, you can put your chain through them and walk up to it and hook them to your belt at waist height. Very convenient.

This is for guys who get wrist pains from a straight bar. A piece of innertube for bar protection, a springclip and S-hook.

This one speaks for itself, using a piece of chain or two. Bolts, or spring clips.

Using 5" pieces of pipe, or as in my case, stainless steel curtain rod (1") set 2-1/2" deep into the 4×4's. 6' tall and 42" at the base. Yes, that is a drink holder (from a bicycle) and a window fan mounted over the stabilizer board. This will be used to hold attachments, as the weight collars you see there. Maybe some speakers?

If you have a cased opening you can spare, you can use an old weight bar or pipe, and simply drill into both sides of the jambs, and slip the bar into one side, then the other, and use bar collars to keep it centered. My old bar was rusted, so I used metal duct tape to cover it.

Brilliant.

Via StrongLifts.com : Mehdi points to the blog of accupuncturist Ed Sanderson, who has some great articles on a number of aspects of health and nutrition. Well worth checking out.

DieselCrew.com
Napalm's Corner

Up until now, we have covered the gripper setting techniques that are most widely known in Grip Sports. While these sets, allow for the athlete to pre-position the gripper before making the attempt to close the handles together, there are some other techniques that are practiced in which a pre-closing of the gripper is not permitted. These methods are called “no-sets.”

Within this category, there are two techniques - the basic no-set, and the table no-set.

No-Set Close
The No-Set technique is very easy to perform. All you really have to do is place the gripper in your hand how you want it, without pre-closing it, and give it a squeeze. The object is, of course, to close the gripper and touch the handles together, but upon trying this technique you will see that it is much harder to pull off because you have not pre-arranged the gripper into a position of optimal leverage. Instead, you have to work the handles the entire way through the range of the sweep.

Now, even though you do not pre-close the handles, you can still place the gripper so that it is in an advantageous position. Naturally, when you attempt a no-set close, you are not just going to haphazardly drop the gripper into your hand and hope your fingers catch it in a good spot. Instead, you should situate it, so that the anchor handle is firmly and squarely set against the thumb pad and the other is favorably in contact with the fingers. This will ensure that the gripper does not slip around in your hand while closing.

No-set closes are one of my main focuses with grippers at this time, and I can see that I progress much slower with no-sets than I do when using a set.

Table No-Set
The table no-set is even more difficult, in my opinion, than the fundamental no-set gripper close. Again with this technique the close will not be assisted by the off-hand. In fact, with this technique only the squeezing hand is allowed to touch the gripper.

This technique is the one that is required for certifying under the Warren Tetting regulations. You can contact Warren Tetting for a specially made gripper which you can then certify on. To qualify, the gripper must start on a table or other hard, flat surface. The athlete must reach down with the squeezing hand, grab one handle and then wriggle the fingers into position to make the close.

To the best of my knowledge, the athlete must video tape the certification attempt and send it to Warren Tetting himself. Beyond these details, I am not sure, as I have never looked into this certification, although many Gripboard members have done so.

As far as grip contests are concerned, gripper closing techniques can’t get much more pure than the Table No-set. Unless the promoter throws the gripper to the athlete and they must squeeze it upon contact, or if it is hung from a string and the athlete must try to close it in one impulsive thrust, or something along those lines; and I just don’t see those challenges showing up in grip contests any time soon.

I do not recall any contests where No-sets and Table No-sets were the only approaches allowed in the gripper event. For our contest, the Global Grip Challenge, we normally specify the deepest set allowed and then if the athlete would like to use a shallower set it is perfectly acceptable. For instance, in 2005, we allowed a parallel set, but some athletes chose to use more of a Table No-set grip. In 2006, we changed to the credit card set, but we also allowed a no-set to be utilized for those who were afraid of burning up energy placing a credit card between the handles of the gripper.

Again, I think it is good to be well rounded as a Grip athlete and it will behoove you to train using all the techniques throughout the year. You might even try the toss-and-squeeze technique I mentioned above. But at some point, as the competition draws near, you should transition to a training phase where you specialize on the technique allowed at the contest itself.

Specialization. That is the theme for the next article in this series. Stay tuned. In the meantime, check out DieselCrew.com for all the latest updates. We just introduced a new product there that I know many of you would love to sink your teeth into. Thanks and STAY DIESEL.

Via Physical Strategies : 'Rocky' Marciano goes to work on Roland LaStarza.

It's been a couple of years since I took a good look at my home gym. I use it all the time, of course; but I don't often stop to think of the things that should be in there. As a starting point, here's a look at the current setup.

Power rack, bar and weights

This is the core of the gym, and features heavily in my workouts. Rack pulls (it's a fairly small room, so I usually do these instead of full-range deads), pull-ups and even kettlebell swings take place in and on the rack. It's very much a major player.

Bench (with preacher and leg curl attachments)

Although I rarely use the attachments, the basic bench comes in handy for a number of things - not least of which is the bench press. As the ceiling doesn't allow for standing overhead press work, I generally use the bench for seated versions of the same movements. Once again, this is usually done inside the rack.

Exercise bike (stationary cycle)

Until recently, this lived in the garage and was seldom touched. It occasionally gets dusted off for warmups (although kettlebell swings are the norm).

Total Gym

I'm still impressed by what first seemed to be another piece of equipment that would soon end up in a garage sale (the infomercials don't help). As versatile as any variety of cable machine, it gets regular use as part of a warmup.

Assorted dumbbells (and kettlebell)

Although there are several pairs of dumbbells lying around (one of which has been fattened ready for farmers walks); they seldom get used. I suspect they should, but the barbells and kettlebell are enough for most things.

Sandbag

This is definitely one for outdoor training; which will resume in a few months (when the weather gets a bit warmer - it's the cold part of the year here). There are other outdoor items which seem to magically appear when things start to heat up; anvils, sledgehammers, ropes, bricks - a seemingly endless list of fun stuff.

Crabwalking [streaming, 1.4mb .flv download].

Via Napalm's Corner : if you're just starting your journey into the wonderful world of boxing, head over to Boxing for the Street and check out their video tutorials. For a taster, have a look at the speed bag instruction [streaming, 7.7mb .flv download].

Natural Bodybuilding Principles. Exactly what it says on the tin.

Cycling baggs (yes, I know how to spell it). One of the many 1970s Japanese cycling ads here. Via Get Outdoors.

Pat Hodgson does it again. This time it's a forearm exerciser that puts a disused bike to good use.

Click the image for a larger photo to see how it all hangs together.

If you have fond memories of billy-kart (soapbox) racing - a DIY car consisting of little more than a wooden box, wheels and a steep slope; the SFVISBF is for you.

The SFVISBF (aka San Fernando Valley Illegal Soap Box Federation) is a group of guys who meet every couple of weeks to race exactly this type of home-made coffin-on-wheels. As you'll see by looking at some of the regular entrants, there's a lot of love going into this.

If you love building stuff, and you're in the area, the group's next race is this Sunday (May 13). A final word from the group :

You can get hurt or killed by doing this. There have been injuries, no deaths to this point. This is not for the weak. If you have a penchant for throwing your life into the wind and some welding skills, join us, otherwise watch the video [streaming, 20.1mb .flv download].

Looks fantastic.

When it comes to home-made gym equipment, Clay Johnson never stops. Here's a look at his latest project - a DIY Strongman log.

I started just under 11 inch in diameter, 8 foot long log.

I cut the log in half (my neighbor wanted a throwing log). I used an old
standard bar from a garage sale (it was one of those three piece ones). I cut the standard bar to use for the handles and also for the weight loading pins.

I found the center of gravity and marked out two 8 inch by 8 inch boxes. To smooth down the bark, I ran my belt sander over the log.

Now this was the hardest part. Since I did not want to cut through the
entire log, I tried to find the easiest way to dig the boxes out. I tried an axe, reciprocating saw, and an air hammer. I finally resorted to using my small chain saw to cut out small blocks and then used a hammer and chisel to cut them out. This took awhile.

I dug down just under eight inches and then used my belt sander to dig out some more room for my hands. Although I drilled the handle holes small and had to pound them in, I used some waterproof, 2-ton epoxy to be sure down the road. I drilled the handles at half the diameter of the log. They are resting in over two inches of wood on each side. They feel very secure.

I mounted the loading pins about six inches deep and used more waterproof epoxy. I drilled the hole 7/8 of an inch so I could pound the bars in. I did have a problem with a large knot when drilling but using the bubble level on my drill I was able to keep the hole pretty much straight.

The log weighs about 125 pounds. I plan on putting some sealer on it after the epoxy sets up. I added 50 pounds on it and it held up very well!

Total cost : a couple of bucks for the log (the bar was already lying around, but they're cheap enough). Superb.

StrongLifts.com's Mehdi takes a look at 34 Ways to increase your deadlift. If you're like me, and this superb exercise tops your list of 'fun things to do in the gym', this is a great read.

Another great week here on Straight to the Bar, with more entries to the DIY Equipment competition, some new ways to enjoy the great outdoors (the ice climbing looks superb), and lots more :

• Articles : Dynamic Fitness asks the question 'What makes a good gym?', Matt Gary discusses 10 mistakes that novice powerlifters make and the other 23 hours of Computer Guy's life (mine, in many ways) come into focus.
• Exercises : Kelly Mills points to the great bodyweight combination that is the Pull-A-Burp, Jim Bathurst delves into the world of the Muscle-Up and Chuck Halbakken presents the superbly named King Cobra Squat.
• Videos : Some Finnish Parkour training, good times at the beach with kettlebells and Joe DeFranco demonstrating that he still has it with a 500lb lockout.
• Sites : Several sites made an appearance this week, including : the guys from Coop Diesel Powerlifting, a Man who wouldn't take it anymore and Beyond Strong - a great project from none other than British strongman Nick McKinless.
• Bonus : Looking for some weekend reading material? Try these - some superb Russian strength articles (translated into English, just to make things easier) found by the inimitable Tom Furman.

Blaine points to a great setup on MAKE Magazine : the Eco-Gym.

Lots of great planche and lever action in this video [streaming, 1.6mb .flv download]. To learn how to perform these incredible feats, turn to none other than Christopher Sommer and Jim Bathurst.

CJJ - Capital Jiu Jitsu. If you're a fan of BJJ, Muay Thai and MMA; this site's for you.

Meet Melbourne-based powerlifter Vicky O'Brien, currently in training for the CAPO National Powerlifting Titles to be held in August this year. Pop over and say hello.

Via Grip Training Obsession : a new project from stuntman, director and strongman Nick McKinless - Beyond Strong. Head over there and take a look; you won't be disappointed.

Dragonboat racing, Ontario. Photo © 2007 SashiShan.

Tim Henriques (Director of the National Personal Training Institute) takes a look at 'strength standards'; giving you an idea of how your lifts stack up against the norm. If you're hovering near a boundary (as a couple of my lifts still are), it may be just the motivation you need.

North American Strongman (NAS) is celebrating its 10th anniversary in style; holding this year's NAS Nationals in Las Vegas. Mark your calendars for :

November 16th and 17th, 2007
Circus Circus Hotel and Casino
Las Vegas, Nevada

Should be a good one.

I'm in two minds about this. On one hand, any form of bicycle is a good alternative to a car in many cases (I'm not talking about family vacations here, just the occasional trip to work). On the other, part of the fun of riding a bike is powering it yourself.

Still, this is an interesting compromise. If you're looking to beef up the capability of your pushbike a little, Slofly can help.

Anthony DiLuglio demonstrates a slight tweak to the kettlebell swing; specifically for endurance workouts. Very interesting.

It's Bollywood. It's aerobics. It's Bollyrobics [streaming, 2.3mb .flv download].

In the first part of (De)-Constructing Computer Guy Tony Gentilcore and Jimmy Smith looked at several exercises designed specifically for anyone who spends a good part of their life in front of a keyboard (yes, I'm definitely on that list).

Now it's time to address the points to keep in mind during the other 23 hours of the day. Once again, I'm guilty of more than a couple of them. Time to adjust a couple of things.

Just when I thought I was already getting enough caffeine. Buzzwater.

Boxer Diego 'Chico' Corrales - was tragically killed last night in a motorcycle accident.

Joe Southard - Strength and Health's 'Man of the Month', May 1958

Via Chasing Strength : the online home of strongman Terry Duty. There's some great grip info on there.

Car squat [streaming, 320kb .flv download].

It's great to see this stuff. Kori Bliffert is a trainer with a passion for the heavier forms of exercise; the pink dumbbells are nowhere to be found. As you can see from the photos on Train like a girl, there's some great stuff on the way.

Via Guerilla Fitness : Kettlebell training at the beach? Perfect [streaming, 10.9mb .flv download].

A few snippets from this week’s health news :

• Like Cures Like
Would you like to reduce the risk of developing anything from cancer to Alzheimer's? In that case, you should expose your body to heavy physical stress. So heavy that it borders on being injurious.

• Selenium pills 'may combat HIV'
Taking daily selenium supplements may block the build up of HIV in a patient's blood, research suggests.

• The Older-and-Wiser Hypothesis
In 1950, the psychoanalyst Erik H. Erikson, in a famous treatise on the phases of life development, identified wisdom as a likely, but not inevitable, byproduct of growing older...Unfortunately for researchers who followed, Erikson didn’t bother to define wisdom.

• Kidney health group turns to YouTube
A health lobby group says it has turned to YouTube to campaign for kidney disease awareness because the federal government is failing to promote the issue. NB : The video's here [streaming, 5.3mb .flv download]

• Kids Don't Notice "Stealth Vegetables"
A Penn State study shows that decreasing the calorie density of foods by adding vegetables and other lower-calorie ingredients leads to a reduction in children's calorie intake and an increase in vegetable consumption.

Oh, and "Stealth Vegetables" doesn't just mean hiding the peas under your knife. Although that works occasionally.

Taken at this year's Stebbing Scramble. Photo by David Ian Roberts.

This is the first in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Zercher Squat.

What is the Zercher Squat?

To the uninitiated, the Zercher Squat is a strange beast. Instead of the bar being held across the shoulders (slightly higher or lower for Olympic Weightlifters, Bodybuilders and Powerlifters); it's held in the crook of your arms. The inside of your elbows, if you like.

This is somewhat painful (although you do get used to it a little), however it's an extremely effective exercise. As Louie Simmons notes in Dead Lift Secrets :

It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.

Origins

The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 - 1995). Zercher's own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery. Sounds perfect.

Technique

This is one of the rare exercises where using a thick bar actually makes it more comfortable. A strongman yoke with an adjustable crossbar is great; a thick (2.5" - 3") barbell is also a good choice.

The lift comprises two stages, although it is common to see only the second one being performed in gyms.

The weighted bar begins on the floor, and is deadlifted (using a conventional, or shoulder-width stance) to a point a little above the knee. Aim for the lower quad muscles, rather than your kneecaps.

Slowly squat down; balancing the bar at this point on your lower thighs. Slide your arms under the bar until it reaches your elbows. Now stand up.

Simply reverse the process to complete the exercise. That's one rep.

NB : You may notice that this movement resembles the action of lifting a heavy stone, and it can be a great way to help train for such an event.

How to hold the bar

Regardless of how you hold the bar, there'll be some pain involved. Whilst you can probably ignore it when there's 50kg on the bar, it's a different story when the bar weighs 200kg.

There are three things to consider here. Experiment with them and find the combination that feels right to you. They are :

How your hands are -

• as fists
• clasped together

How your forearms are -

• crossed over
• bringing your hands together
• straight ahead (or at a slight angle)

What the bar is resting against -

• your skin
• a board
• something soft, such as a towel

The videos below show a variety of these combinations.

Via Kat Ricker : a great compilation by the Iron Maven showing the grace of female Olympic Weightlifting [streaming, 14.4mb .flv download].

These guys employ some unusual training methods, to say the least [streaming, 10.2mb .flv download].

Mike Demeter points to a great piece by Charles Poliquin on the Yin Stack. If you're like me and tend to have a head filled with ideas shortly before bedtime, this is definitely something to consider.

Magnesium is a wonderful thing.

Joe DeFranco still has it. A 500lb suspended chain lockout [streaming, 1mb .flv download].

Jon points to a nice piece by Matt Gary over on the EliteFTS site - Top 10 Mistakes Novice Lifters Make. Excellent advice.

Via Chuck Halbakken : Got 2 × 24kg kettlebells and a Bosu? Try the King Cobra Squat.

When I started lifting weights a few years ago (free weights, that is - I tried a few machines at a commercial gym about 10 years ago), my thinking was that I'd push myself hard for the first few months. After that, with a bit of luck I'd enjoy it enough to keep going at a similar pace.

I'm still lifting them a little over three years later, so I guess it worked.

Cody has given himself 16 weeks to perform his own transformation. As you'll see on his blog, he's right at the start of what should be an amazing journey. Pop over and say hello.

Bob Burnquist at the Kia X Games 2007. Photo by Snow Kisses Sky.

Ring training looks great [streaming, 2.6mb .flv download]; definitely time to get some of these for the home gym.

Mich points to a great piece on Dynamic Fitness, which poses the question : What makes a good gym?

His answers are definite food for thought.

What is measured, improves.

From the April 2007 RKC Certification Workshop.

Pop over and say hello to the guys from Coop Diesel - Chris Cooper and David Robinson. Definite strength fans.

Parkour training in Tikkurila [streaming, 6.3mb .flv download]. Some great moves in there.

Via The Strength and Conditioning King : An injection of motivation. Great video [streaming, 11.9mb .flv download].

Training diary featuring kettlebells, free weights and other fun things.

Jim Bathurst never ceases to impress. His latest tutorial - the Muscle-up - is easily the most comprehensive and entertaining piece I've ever seen on this great exercise. A must see.

Via North East Ice : This looks like a lot of fun. Ice Climbing in New Hampshire.

Looking for a particularly evil bodyweight exercise? Try the Pull-A-Burp, a superbly cruel combination of a Pull-up and a Burpee. According to Kelly Mills :

Do a push-up, jump to your feet, squat nice and low and spring up to the bar and pull yourself up. Then drop down, and jump down to a push-up again. Sound hard? Now do ten.

Love it.

This is definitely on my list of things to make for the home gym. Inexpensive, comparatively simple to put together and multi-purpose. The Home-made Medicine Ball.

The one here has been constructed by All Around Strength's Jason Kirby, involving a couple of modifications to the method employed by both Jim Biancolo and Pierre Auge (instructions available via Mike's Gym).

Nice and simple. The next step - turning it into a Tornado ball. Looking forward to it.

Aka Tarzan.

John Fike has done it again; this time reconstructing that staple of many a home gym : the heavy bag.

Many years ago my dad put a large punching bag in the garage, and filled it with coarse sand. It was like punching bricks, and bleeding knuckles were a regular thing.

John's softened the blow using various materials (although still using sand at the centre of it all) :

If you want to try building one of thse for yourself, I basically took two bags of tube sand and wrapped them in carpet and carpet padding. Then covered it in 3 mil plastic to resis moisture and finished it off with a layer of duct tape. The carpet is in two layers; the first layer has the soft pile facing the sand bags to minimize abrasion that might tear the bags, the second layer faces outward to give more cushioning to the hands when striking the bag. Between the two layers of carpet is where I wrapped the rope for hanging the bag. The rope is covered with duct tape to keep the carpet backing from fraying it. Tube sand was out of season at local stores when I finally got around to building this, so I made my own from heavy-duty 3 mil plastic garbage bags (box of 12 for about $8) and duct tape. In all, I used 120 yards of duct tape.

As the video shows, it moves just enough. No more wild swings.

Update : John now has detailed instructions for making the bag on his site.

This week on Straight to the Bar - a couple of great entries to the DIY Equipment competition, the largest rack I've ever seen and lots more :

• Articles : Chad Waterbury and Pavel Tsatsouline take a look at eccentric training, Jedd brings out part IV of his excellent Straight to the Grip Contest series and Dr Eric Serrano chats to Paul Catanzarro about stress, hormones and fat loss. Very interesting stuff.
• Videos : The Diesel Crew demonstrates the Double Rolling Thunder Hold, strongman Svend Karlsen releases the trailer for his new DVD and Mark Obenhaus captures some great skiing action in his documentary Steep.
• Sites : This week saw both training blogs and strength sites aplenty. On the hit list - Marathon Training and Nutrition, Keyboard Vagaries, The Buffling Evolutions, Boston Marathon or Bust, Girevoy Sport, Get Body Smart, Mamma Health, StrongLifts.com and Eric Godfrey's superb site on bending.
• Strongman and Grip : A little card tearing and horseshoe bending, Yoke walking and 2-handed pinching.
• Bonus : Via Lean and Hungry Fitness, the trailer for WUCC 2006. Some great shots in there.

Eric 'Bender' Godfrey has amassed a wealth of information on bending, tearing and sledgehammer training over the years. Enjoy.

When I'm searching for something online I nearly always jump straight to Google (and I'm certainly not the only one). However, for dynamically generated sites - especially the various medical and health sites - it isn't quite as effective as it could be.

Just came across Mamma Health - a search engine specifically for these sites. If you're like me and have a strange obsession with medical journals, it may just be your new best friend.

Max performing the Turkish Get-Up with a barbell at Mike's Gym.

I love this site - this is a great way to find out how your body works. Get Body Smart.

Head over to Girevoy Sport, online home of Russian kettlebell afficionado Andrey Kuzmin. There's a wealth of great information on all aspects of kettlebell training; particularly in the forum. Enjoy.

This has got me seriously thinking about my home gym. And it's all good.

The American Kettlebell Club blog points to the site of kettlebell coach Catherine Imes, who was recently declared a Master of the Sport (officially); completing an incredible 192 reps in the Snatch [streaming, 9.3mb .flv download]. Congrats.

The DIY Equipment competition keeps growing. As promised, Clay Johnson has completed his Farmers' Walk bars (for only $10, I might add). Here's how they were put together (from Clay) :

1. I made a set of Farmer's Walk Bars for under $10. I mainly used left over items from other projects and some old Pro-Style dumbbell handles.
2. I have a slew of old standard weights out in my garage so I made them for 1 inch plates. 2 inch pipe or Olympic adapters can be used too.
3. I started with 2 4×4 four feet sections. I think if I was going to be doing very heavy weights, I would use 6×6s.
4. For the weight holders I just used some old pipe and 7/16 inch threaded rod.
5. For the handles, I used some Pro-Dumbbell handles that I never use (they had rubber handles and I put some pipe over them and now they are about 1 1/4 inch in diameter. To connect the handles, I uses some hardened 1/2 inch threaded rod and solid conduit hangers I picked up for $1 a pound.
6. These things are made to hold industrial pipe so they should hold a few hundred pounds. I used blue Loctite on everything.
7. I just counter-sunk the holes.

They work well and are well balanced and all this for just a few dollars!

StrongLifts.com is the training blog of 26 year-old Belgian Mehdi (who, incidentally, has a very similar home gym setup to my own); featuring plenty of squatting, Olympic weightlifting and grip work. Head over there and say hello.

Another brilliant entry for the DIY Equipment competition - Chris Rice's Horizontal Pinch Device. A few words from the man himself will tell you exactly why I want one of these (and if you train grip, you're probably thinking the same thing) :

Before the build :

One of the problems I have encountered since I began to train grip is pinch training. This is primarily tested and trained isometricly and while I have had some success with it I feel that being able to train dynamically over a full ROM may have several benefits I would like to work with including greater hand health than isometric work only. The TTK, Squeezer, Pony clamp etc work the thumb, palm and fingers but in a way not quite like pinching plates, block weights, climbing or the Euro Pinch apparatus and have a weakness in the lack of use by the whole hand. My hope is to make an adjustable width pinch tool that works in a horizontal direction, has the ability to adjust from extremely wide to as close to zero as possible. I hope to make the face plates high enough for full hand length contact like plates or a Euro setup as well as angle adjustable from square to around the angle to match the sides of a York Blob. It will have adjustable stops for plate adjustment and prestretch on the resistance bands which will allow isometrics as well. It will use regular rubber bands for resistance. I have tried a back to back L configuration in the past but could never figure out how to keep the pinch plates parallel over a wide movement range or avoid the feeling of one side movement. This time I’m using a slide which will be constant over any distance.

and following construction (and use) :

OK – it’s done now and I’ve used it several times now. First, it’s very smooth – very smooth, no binding at all. Everything worked out about like I had hoped it would. The horizontal setup feels much more like a block weight or plates, Euro pinch or whatever. With proper tension on each side, both sides move unlike the feeling I have with other devices where one side feels locked and one moves, a couple less bands on the thumb side makes both move together. The angle adjustment is easy, quick, and works nicely. The width adjustment only takes a couple seconds. Changing to isometric mode also only takes a couple seconds. I can relax the tension on the bands easily to keep their strength longer. The movement feels good – better than always squeezing as hard as possible and no movement, hopefully this will be a good thing over time. It can be loaded with small changes in resistance giving a method of measuring progress and strength gains. All in all, I’m very happy with it – only time will tell what gains I will have with it.

Chris, that looks fantastic.

Tearing phonebooks in a street near you : Mama Lou. Here's a taste [streaming, 6.5mb .flv download].

Lifting, dragging and pushing. A great compilation from this year's South East Strongman competition [streaming , 16.5mb .flv download].

The Diesel Crew at it again. 2-handed plate pinching. For more info on this great exercise, head over to EliteFTS. Thanks Jedd.

Via Get Outdoors : Steep is a documentary on Big Mountain Skiing (aka Complete Insanity) by writer and director Mark Obenhaus. If the trailer's anything to go by, there are some great shots in there.

Dr Eric Serrano is a nutritionist with some fascinating - and, at times, controversial - opinions on sports nutrition and supplementation. John Paul Catanzaro talks to him about stress, hormones and fat loss. A great read.

Who said bodyweight exercises were easy? [streaming, 2mb .flv download].

Via the Diesel Crew blog : the trailer for the new Svend Karlsen DVD. Looks great.

Boston Marathon or Bust is the online home of runner and personal trainer Lisa Sabin. Running, conditioning work and nutrition tips. Enjoy.

Why not? [streaming, 2.4mb .flv download].

I can't believe I've gone this long without trying out Ironmind's Rolling Thunder. After seeing this, it's at the top of a very short list.

John Fike has completed the Stonebell, and given it a bit of a test run. Looks superb.

And yes, it is part of the DIY Equipment competition. One of several great entries.

The unusually named The Buffling Evolutions is the training blog of Kris Joesph Lizuck, director of The Institution. As you might expect, it's anything but typical.

Blaine wraps up this month's series on the mind; taking a look at the fact that mind and body work in harmony. Focus and visualisation are great tools to have at times when your body is running well, but it's also important to listen to your body and eat, rest and relax when needed.

In case you haven't seen my previous installments in this series, let's recap.

The one-inch-set rule eventually became a problem for both the Gripboard and IronMind itself. Like we covered last time, not everyone’s definition of one-inch matched. With that, the Gripboard decided to change the legal set depth to parallel, leading to the current definition of the Mash Monster set. However, the inconsistency in setting the gripper for IronMind’s certification also is what spawned what is referred to as the Credit Card set.

The current IronMind set involves pre-setting a Gripper with the off-hand.

The athlete must be able to pass a credit card, ATM card, or the IronMind-provided Captains of Crush Gripper ID card through the handles width-wise.

After removing the card, the athlete can crush it home.

The Credit Card set is the ONLY technique that IronMind allows now. As mentioned before, some athletes started abusing the ability to deep set the Gripper for their certification. According to a post I saw on the news section of IronMind.com from several years ago, they wanted to bring some standardization back to the certification process. Their decision was to still allow for a set to be used, but now the athletes would be required to fit a card between the handles after pre-positioning the handles and before attempting the close. The reason for this card was to disallow an extremely deep set. IronMind also provides the athletes with a Captains of Crush Gripper ID card, that can be attached to a key chain, or worn around the wrist, by a rubber bracelet attached to the card.

This set technique has proven to slow down the certifications on the #3 Grippers quite a bit. Following the adoption of the new set rules, only 6 people were certified on the #3 in 2005 and only 3 in 2006. At this point, 2 have been certified in 2007. Click here to check out the official list of certified #3 gripper closers: Certified Captains of Crush. You'll notice right away the abrupt drop off once the new set was started.

The Credit Card set is not as popular in Grip Contests as the Mash Monster set. Many athletes dislike the technique because they would rather be able to close big Grippers when they pay money to travel to and enter a contest. Promoters also like to be able to say that their contest produced a hefty number of athletes that smashed the #3. Finally, fans of contests want to sign onto the Gripboard and read about monster Grippers getting closed when they peruse the results of a major Grip Contest. It is quite shocking when you read a Grip Contest report and you see that certified #4 Captains of Crush closers finished only marginally ahead of people who currently aren’t certified for closing #3’s yet! Many athletes dislike this set technique!

To the contrary, the aspects of this technique are not entirely negative. In fact, one advantage is that you work your hand and create strength through a longer, more complete range of motion. This dynamic movement can also promote crossover to a greater number of other grip lifts, including open hand support and pinch lifts, due to the open hand nature of the Credit Card set.

We have covered the three most commonly used set techniques in Grip Contests today. Essentially, the old IronMind set is a fossil. I don’t know anybody that trains the one-inch technique anymore. Most athletes are either focusing on the parallel set in order to vanquish the grippers in the Mash Monster series, or the credit card set, in order get their name on the elite list of gripsters who have closed the IronMind #3 or #4 gripper under authentic conditions.

My suggestion to you, the prospective grip athlete, is to train using a variety of sets from the beginning. This way, no matter what technique is used at the contests you go to, you will be ready.

In the very near future, I will be exposing some of the tricks I use in my gripper training. Lately, I am working all sets that exist. But before I get to these tips, we must define a couple more sets that exist these days. These are techniques where no advantageous set is used prior to making the attempt at closing the gripper. These sets are called the NO-SETS.

In the meantime, please check out DieselCrew.com. We've got lots of new stuff coming your way in Strength Training, very soon.

Chad Waterbury and Pavel Tsatsouline take a fascinating look at eccentric training, and the role it deserves to play in any programme. Very, very interesting stuff.

Via Chasing Elite : A great find. BFS Magazine (Bigger, Faster, Stronger) has put over 10 years' of the magazine's archives online, as free .pdf files. Superb.

Taking 262kg for a ride [streaming, 1.1mb .flv download].

I'm somewhat skeptical about this. Salk Institute's Dr. Ronald M. Evans has successfully flicked a chemical switch in mice; PPAR-d to be exact. A fat regulator that usually comes into play around exercise.

Before you get too excited, this change must be done genetically, before the mouse is born; and yes, it's permanent.

The longer-term idea is to use this knowledge to create an 'exercise pill' - an idea that's definitely hitting the headlines - which undoubtedly appeals to a lot of people. A noble goal perhaps, but is there something inherently wrong with a little exercise?

This is easily the strangest thing I've seen all day. If you're in Spain for the middle of June (8th - 12th), make sure you swing by the village of Castrillo de Murcia (Burgos) for the Baby-Jumping Colacho Festival. Grown men dress up as the devil and take a running jump in the direction of several babies (usually born in the same year); hopefully landing on the other side.

Seriously.