The Complete Archives : Equipment
My Home Gym Story
by Conor Doherty
Filed in : Articles
Tags : bands, beginner, history, home gym, photography
Dumbbells. Photo by Peter J Bellis.
I'm not about to go trashing local and commercial gyms here because I think anyone that's going to take the time to go and exercise and do something great for their bodies and their health is a great thing. If you like going to the gym and are experiencing great results, then keep it up.
But if you're finding it tough to get time to work out or you're frustrated that every time you go to use something it's taken, then maybe a home gym is in the cards for you. I really couldn't stand it when guys would be using a piece of equipment and would take 5 minute breaks between each set to talk to their buddies. I'm knowledgeable enough to find something else similar to do when that happens but not everyone is.
So I finally got tired enough of paying gym memberships and always having to wait to use certain equipment and started collecting equipment that I could use at home. The gym I have now, in my opinion, is perfect but it didn't come all together right away. Unless you have a bundle of cash to burn it takes a bit of time to build up a collection of all the equipment you need.
Here's how I started: I bought dumbbells and a bench.
Gymchat 165 - Use What's Around You
by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : bodyweight, DIY, photography
Whether you're just starting out, on-the-road or simply don't have the finances available; there's not much you can do in the way of effective strength-training without some decent equipment. Or is there?
This week we're taking a look at the many ways to get a solid workout in, using the things that are around you. A little bit of bodyweight work, a heavy object or two and a whole lot more. Helping us explore this fascinating topic is none other than combat athlete Andrew Nalepa. Fantastic.
A Word of Advice for Training : The Importance of Fundamentals
by Justin Andrushko
Filed in : Articles
Tags : conditioning, photography, running, training
Over the past week or so I have gotten into a groove of watching youtube videos of strength and conditioning coaches training their athletes. One thing that has come to my attention is that in this day and age of training with all the "innovative training" and "functional training" methods out on the market today, it has really taken away from the fundamental development of athletes. What I mean by this is that trainers have outfitted their gyms with all these new training tools/fancy toys that supposedly give them an advantage over the competitors.
However, I see these tools becoming the standard to training which is extremely concerning for me considering that the use of these tools takes away from building a solid foundation of movement and strength.
If you are unsure about what I am writing about I will give you an example; the use of sleds, parachutes and other resistance running or even accelerated running tools on the market today should NOT be used on athletes that still need to learn how to run! You do not need anything but space to teach an athlete how to run properly, and even run an effective training session that will have excellent results. The truth is, only a very small percentage of people become 'experts' in movement (running, lateral movement, etc) and until someone becomes an expert the growth, development, and improvement of an athlete's running mechanics can and will improve immensely with just the training without the use of any tools.
Gymchat 161 - Belts, Wraps & Straps
by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : assistance device, equipment, photography
Altus Athletic Padded Lifting Straps. Photo via Amazon.
See you there.
When do you need to use a bit of protection/assistance in the form of a lifting or chinning belt, a pair of wraps or straps? How do you use them, and do you need to?
When I bought my first set of bars & plates, it was assumed by the barrel-chested salesman that I'd be wanting the abovementioned assistance devices. Perhaps it was because I sounded keen to experiment; perhaps it was because he was on commission. Either way, I ended up with a few of the standard 'extras'.
This week I'd like to look at when and how to use these items - if they're essentials for everyone who lifts, or if they're only suited to particular types of training. Helping us explore this fascinating topic is none other than Olympic athlete, personal trainer and nutritionist Maik Wiedenbach. Fantastic.
NB : As a bonus, five random questioners (from this Gymchat in particular) will receive several small gifts. I'll announce details a little closer to the discussion itself, but suffice to say that they're probably already on your wishlist. It's good stuff.
And if you've just joined us on Google+, welcome. Join us on Mar 21, and add a comment/ask a question or three. Dive in.
Looking At : Week Ending Mar 11, 2012
by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, photography, recovery, sleep
- Sleep devices like the WakeMate : in the discussion on 'Sleep as a Recovery Method', we noted several interesting devices and applications to improve your slumber. Of these, a standout is the WakeMate. Very interesting idea.
- The idea that exercise alters your DNA : although it's obvious that a little exercise has numerous physical benefits, it's great to hear that 'altering your DNA' is one of them. Fascinating study.
- Wolfram | Alpha Pro : I've been talking to several people recently about the best ways to analyse all of the health & fitness data being produced by devices like the FitBit, the Withings products and so on. A service that looks ideal for doing just that is Wolfram | Alpha Pro. Anyone here used it?
- How you'll be watching the 2012 Olympics : the 2012 Olympics really isn't all that far away, and I'm trying to decide on the best ways to watch it. Ideally it would include some form of 24hr streaming video that would cover all events at once (I can only watch one at a time, but I'd love to be able to choose which one that is). How's everyone else here planning to watch it? Any streaming services that look promising?
- Various medical discoveries, such as a way to block the body's response to cold : finally, we noted various medical discoveries throughout the week. This one - a way to block the body's response to cold - has massive potential.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Fitness Monitoring : Upcoming Nike Sensor Shoes
by Scott Andrew Bird
Filed in : Equipment
Tags : fitness monitoring, photography, shoes
Near the end of the latest episode of This Week in Google (video below, about 1h15m in), Jeff Jarvis discusses the recently released Nike Fuelband and some of the upcoming Nike footwear products. These shoes* will incorporate the same shared fitness data ideas as the Fuelband, or something like the FitBit.
Will be very interesting to see how products like this are used (by athletes of all types, professional and amateur) over the next few years.
* We'll certainly be testing these shoes once they become available. In the meantime, there's a great summary of the shoes' stated capabilities over at All Things D.
Mizuno Wave Enigma Running Shoes Review
by Bill 'Body By Long' Long
Filed in : Equipment
Tags : endurance, running, shoes
These shoes are the newest member of Mizuno's neutral collection and are Smooth Ride Engineered with a blown rubber forefoot outsole design for cushioning and flexibility. These just came out July 5th and I have been using them since. I have a gait that makes me land midsole of my foot and I've been running a lot lately at long distances in an attempt to run my first competitive half marathon. I must say I was skeptical of the amount of cushion on this shoe since I have been running in my Nike Free 7.0 and my Vibram 5 finger's. I've never even owned a pair of Mizuno running shoes! But I decided why not try out these state of the art cushioned shoes and run 13+ miles in them and see how I feel.
I eased into them by first running 3 miles the first day in them. Felt a little stiff, but not to bad. Then as the days continued I ran further with 5, 7, 10 miles on them I began to feel them break in nicely after about 2 weeks of running in them. I then picked up the amount of miles I ran in them to 30 and 40 miles a week. I mostly ran on hard ball roads (concrete) but did manage to venture off the beaten path and run some trails in them. My first thought was the amount of cushioning may cause me to roll an ankle on the uneven terrain, but things went just fine and felt great!
The science behind the shoe is that it is for the neutral gait runner and is able to go high mileage without losing support. The Enigmas have a full length Parallel Wave Plate, AP+ and a blown rubber forefoot. The upper part of the shoe wrapping around the foot and ankle area is soft and has breathable mesh to allow your feet to stay dry on those high mileage hot runs! With the flexible rubber and breathable mesh the shoe flexes and moves the way your foot moves. So you don't have to worry about the Wave Enigma causing you to run like you have bricks on your feet!
7 Health & Fitness Monitoring Devices
by Scott Andrew Bird
Filed in : Articles
Tags : conditioning, fitness device, quantified self, running, sleep
Batou
Ahead of the discussion - which will be featuring the insights of Personal Trainer Kirk Fontaine - I've compiled a list of several relevant gadgets that are currently on the market. I invite you to leave a comment below, and tell us about your own experiences with them (and any others that you've come across); and to join us for the twitterchat. Really looking forward to it.
In the meantime, here's a brief look at 7 Health & Fitness Monitoring Devices.
Nike+ GPS
Nike+ GPS
The original Nike+ was essentially a wireless pedometer, specifically designed for running enthusiasts. Embedded in the shoes, it passed information to an iPod or iPhone which was worn by the runner.
The Nike+ GPS uses the phone's GPS to provide similar information - quite accurately - with your own choice of footwear.
Note that if you're not using an iPhone, you're limited to the original Nike+ system (using an iPod as your display), with much the same information being tracked - running duration, distance, calorific expenditure and so on.
Runkeeper
Runkeeper
RunKeeper provides similar information to the Nike+, again using the 'phone's GPS. This includes the distance run, time taken and average speed; with the whole lot plotted on a map.
And as with the Nike+ offering, your daily running details can be tracked in your profile; and shared with your friends.
FitBit
FitBit
FitBit is a small clip-on device, based around an accelerometer, that monitors your physical movements throughout the day. This data is used to provide feedback on your sleep patterns, exercise habits and a whole lot more.
The FitBit is wirlessly linked to a USB basestation, and whenever you're within range (currently about 15') it'll upload your latest data to an online profile. This lets you see long-term trends, and make adjustments accordingly.
What's more, it's deeply integrated with some of the other products listed here; particularly RunKeeper. And a freely available API will doubtless see many others following shortly.
Jawbone's 'Up' Wristband
Jawbone's 'Up' Wristband
Although it won't be released until next year, Jawbone's 'Up' Wristband looks to provide similar functionality to the FitBit. No screens, wear it all day - nice and simple.
Don't Sweat The White Stuff: Chalkless Chalk Reviewed
by Derek 'D-Rock' Peruo
Filed in : Reviews
Tags : climbing, grip
Chalked.
But most commercial gyms look down on chalk and have rules against its use on the training floor. The dust, they say, is too messy and gets everywhere, destroying the knurling on the equipment.
Management wants to keep their facility clean, and I can respect that. But what do we do then if we're not allowed to use chalk? The solution, it turns out, can be found in a simple product rock climbers have know about for years.
Metolius Eco Ball.
I first discovered the Eco Ball last year when I stated rock wall climbing with my girlfriend and her crew. While most of the climbers we met used traditional chalk, a small number of them preferred using the chalk substitute. It seemed to work just as well as chalk and cost about the same.
Review : The Rotater
by Scott Andrew Bird
Filed in : Reviews
Tags : injury, neck, pain, rehabilitation, rotator cuff, shoulders, upper back
Following years of shoulder abuse and injury (particularly whilst experimenting during training for the OAC), I was more than a little keen to try out The Rotater. And I have to say, it easily exceeded expectations.
Rather than relive my own shoulder-training trials however, here are a couple of thoughts from my father, who has been using The Rotater for a few days now. As you'll see, it really is an incredible piece of equipment.
When Scott asked me to test the Rotater my response was keen but somewhat apprehensive. Following years of bodily abuse in various sporting activities (several breaks, dislocations & tears) I am now, at age 67, suffering early stages of arthritis. One area of concern is my shoulders - not so much because of pain and stiffness but the limitations this places on my ability to exercise on a regular basis.
When I first used The Rotater for a few minutes my feelings were confused. How could such a simple device create the feeling of freedom I was now experiencing? Having now used The Rotater for several days I have come to the following conclusions :
- After a few minutes of stretching with The Rotater I can now comfortably exercise my shoulders using my home gym & appropriate free weights.
- Until recent years I have done twists on a daily basis using a broomstick across my shoulders. This had become impossible as holding the stick behind my neck was too painful. After a suitable warm up I can now once again twist for as long as I choose.
The results of my test of the Rotater are surprising, amazing, & in my case stimulating.
A look at The Rotater in action
Here's a brief look at The Rotater in action. As you can see, it's an incredibly simple device; yet you can feel a difference almost immediately. If years of squatting have robbed you of a bit of shoulder mobility, you'll be amazed at just how great this feels.
Final Thought on The Rotater
If you've ever experienced shoulder pain, you'll understand just how frustrating it can be. Apart from the pain itself, it's perhaps the fact that it prevents you from doing your normal exercise routine that's the biggest source of aggravation.
In my case - and in my dad's - The Rotater ended that frustration. An incredible feeling.
Controlled Swinging and 50lb Sledge
by Scott Andrew Bird
Filed in : video
Tags : grip
Man, I want one of these. Ryan shows off the new loadable sledge (up to 50lb). Excellent.
Vew-Do Progression Fit
by Scott Andrew Bird
Filed in : video
Here's an unusual take on the balance board concept - Vew-Do's Progression Fit.
Blob50 and York Legacy
by Scott Andrew Bird
Filed in : photos
Tags : grip
Blob50 and York Legacy Blobs.
A Blob50 and a York Legacy head (from a 45kg bell) side-by-side. Photo courtesy grip aficionado Alfie Page.
Bugs Bunny Dumbbell
by Scott Andrew Bird
Filed in : Equipment
This is the funniest thing I've seen all day - the Bugs Bunny Dumbbell from Swager Strength. Love it.
The Fitness Cube
by Scott Andrew Bird
Filed in : Equipment
The Fitness Cube.
Pumgo Pedal-Powered Scooter
by Scott Andrew Bird
Filed in : video
Via Healthbolt : not sure about the name, but it's an interesting idea. The Pumgo pedal-powered scooter.
Wobblebikes
by Scott Andrew Bird
Filed in : Equipment
Via Wend : looking for a cycling challenge? How about a Wobblebike.
FINIS AquaPulse Heart Rate Monitor for Swimmers
by Scott Andrew Bird
Filed in : Equipment
Tags : fitness monitoring, swimming
Bruce White's 'Cricket Ball with Bar Through It'
by Scott Andrew Bird
Filed in : Equipment
Tags : grip
Ryan pointed me to this post on Oldtime Strongman which show's Bruce White's superb grip tool, essentially a holed cricket ball on a dumbbell handle. For a modern-day version, check out the Strongergrip Grip Bells. Brilliant things.
DIY: How to Build an Olympic Weightlifting Platform
by Kat 'The Mighty Kat' Ricker
Filed in : DIY
Tags : DIY, Olympic Weightlifting
Homemade Lifting Platform. Love it.
You'll Need
- Four sheets of 3/4-inch CDX plywood
- One sheet of AB or AC plywood
- One 8' x 4' horse stall (rubber) mat
- About five tubes of industrial-strength adhesive
- Calking gun
- 1 ¼" wood screws
- Drill
- Reciprocating saw
Optional/optimal
- Square
- Chalk/string straight line drawing tool
Construction
- Lay two sheets of CDX plywood lengthwise side by side in the direction you will face to lift.
Lay it out. - Spread adhesive.
Glue it together. - Lay two sheets of CDX plywood crosswise on top of bottom sheets.
More plywood. - Screw sheets together 2" from edges, 16" apart, around perimeter and along insides edges of top sheets.
Clamp it down. - Remember Jedd's great article on shot-tossing? Substitute the shot with one of the smaller Sandbells and perform the same exercises. Variations on the 'throw and catch' theme.
- Eric Cressey recently demonstrated just a couple of the ways he uses medicine balls. If you've got a training partner nearby, exercises such as this are great with the smaller SandBells. Shoulder and grip work at the same time.
- They're also great for using as weight to add to odd-shaped objects. Throw a "SandBell":http://www.shareasale.com/r.cfm?b=181795&u=272112&m=22182&urllink=&afftrack= over the top of whichever grip toy you're training with, and instantly add a few pounds that'll stay in position during the lift. Much faster.
- Power rack (buyer's guide), plates and a few bars (including a Buffalo Bar)
- A rack of fixed dumbbells
- Revolving climbing wall (such as the Treadwall)
- Rowing machine (probably one of these)
- Power squat (video)
- Back attack (video)
- Punching bags
- Assorted bands and chains
- Deadlift
- Clean and Press/Jerk
- Snatch
- Walks/Carries
- Bear hug
- Back
- Side
- Front
- Overhead
- 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.
- 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.
- 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.
- For the weight holders I just used some old pipe and 7/16 inch threaded rod.
- 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.
- These things are made to hold industrial pipe so they should hold a few hundred pounds. I used blue Loctite on everything.
- I just counter-sunk the holes.
- post a photo of it (preferably in use) on your blog and leave a comment here to point to it.
- send me (scott AT straighttothebar DOT com) a photo and a couple of paragraphs explaining what it is. I'll post it up here.
- Outer bag
- Middle bag (optional)
- Inner bag
- Sand
- rack
- bench
- barbell
- dumbbell handles
- plates
- various kettlebell exercises, including swings, juggling and putting
- most sandbag exercises
- farmer's walks
- Grab an ab wheel, or a barbell with 10kg(25lb) plates on, or a couple of adjustable dumbbells with the 10/25 plates.
- Begin in a kneeling position, with straight arms holding the handles/bar on the ground in front of you.
- Slowly roll it forward until your torso is as close to parallel with the floor as possible.
- Initiating the movement with your hips (and keeping arms straight throughout), use your abs to bend back to the starting point. Bring the wheel/bell as close to your feet as possible, and keep your hips high.
- Kettlebells have traditionally been manufactured in various sizes, each of them based on the old Russian unit of measurement pood. A pood is equal to 40 funt (фунт, Russian pounds), and is approximately 16.38 kilograms (36.11 pounds). The pood was abolished in the USSR in 1924, but many kettlebells are still manufactured in multiples of 16kg.
- Men usually start out with a 16kg(36lb) bell - this is the one I have, and it's harder than the weight would suggest. For anyone with a few years of weight training under their belt (and certainly for competitive powerlifters), or anyone over 183cm/6' and about 90kg/198lb, a 24kg bell is worth considering. If you get a chance to try one out somewhere before you buy it, pick it up and clean it. That'll give you a reasonable idea.
- The female equivalents of the 16 and 24 are about 8kg and 12kg (on average - of course there are those who would easily work with more than this). Once again, if you can try before you buy, great. The thick handles and concentrated weight make a difference.
- If you've already got a kettlebell and are considering a second, a typical progression (for men) is 16/24/32. Once you have these three, if you want more, start again at 16. There are plenty of exercises involving two bells, and many of these are easier with the same weight for each.
- I've never tried the adjustable kettlebells - I'm sure that some of them are great - but remember that you'll be swinging them over your head, dropping them on various surfaces (particularly if you try a bit of kettlebell juggling - good fun), and generally giving them a bit more punishment than the typical dumbbells. Personally, I prefer the old-style lumps of iron for that reason.
- If you do end up going for the traditional bells, remember that they last indefinitely and the design hasn't really changed over the years. If you see one on ebay, or a friend is selling one; grab it.
- There are many more kettlebell exercises than you might imagine. It can be well worth investing in a book or DVD demonstrating some of the basic moves.
- power rack
- bench - preferably adjustable to allow incline and decline work
- olympic weight set and about 3 times as many plates as you think you'll need
- olympic dumbells (adjustable)
- Greater flexibility. The current range of movement isn't too bad for incline work, however there is only one decline position possible.
- Remove the side racks. When I started using the bench I didn't have the luxury of a power rack, so the bar had to go somewhere. Now, however, the side racks simply get in the way.
- Provide more space under the bench for rowing movements. It isn't currently possible to perform movements with the bar beneath the bench; at least not without hitting something.
Jacob's Ladder
by Scott Andrew Bird
Filed in : video
Here's another interesting piece of equipment from this year's IHRSA convention, the Jacob's Ladder. Wouldn't mind trying one.
Grabbing it By The Horns
by Scott Andrew Bird
Filed in : video
Tags : grip
Ryan demonstrates the Gut Wrench Bullhorns. Looks great.
The SpeedFit New Speedboard
by Scott Andrew Bird
Filed in : Equipment
Tags : treadmill
This is a very interesting idea - a curved, non-motorised treadmill.
Unbreakable Fitness Video Tour
by Scott Andrew Bird
Filed in : video
Tags : grip
Want to see a great collection of grip toys? Just take a look at the Unbreakable Fitness gym. Nice one.
Swinging the Bulava-Mace
by Scott Andrew Bird
Filed in : feats
Tags : clubs & maces, grip, leverage
The Bulava in action. Good stuff.
Plate-Loadable Shovel
by Scott Andrew Bird
Filed in : photos
Tags : grip
Thick-handled, plate-loadable shovel from StrongerGrip. Brilliant.
Card Tearing eBook
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks, tearing
Limbar Amputee Exercise Device
by Scott Andrew Bird
Filed in : video
If Aimee Mullens' recent talk at TED got you think 'how do you train with a missing limb?' - the guys at Hydraujoint have an idea : the Limbar. Interesting concept.
Review : SandBells
by Scott Andrew Bird
Filed in : Reviews
Tags : grip, sandbell, weight vest
SandBells are available in a range of sizes, from 2lb right up to 50lb. Although there are a number of ways to use them (see the video below), the smaller ones are ideal for my favourite use - grip work.
Before I get into the many ways of exploring grip training with the SandBells, this video will give you a good idea of exactly what they are :
Grip Work
The SandBells increase the grip component of a number of exercises, by providing a shifting weight and a slightly more challenging target to grip. As shown in the above video, these exercises can occasionally take the place of your regular dumbbell, kettlebell and medicine ball work.
In addition to that, there are also several ways to use them specifically as part of your grip training. Here are just a few ideas :
Pegboard
by Scott Andrew Bird
Filed in : photos
Via Jersey Shore CrossFit : a superb piece of equipment - the pegboard (note : if you're not sure what this is, here's Jim Bathurst in action).
AirDesk
by Scott Andrew Bird
Filed in : photos
Tags : treadmill
The AirDesk.
As much as I love my laptop, I can resist the urge to bring it into the home gym. For those that can't, the AirDesk.
T-Handle Training
by Scott Andrew Bird
Filed in : video
What can you do with a T-Handle (Hungarian Core Blaster)? The Rawtraining guys have a few ideas.
The Velocity Machine
by Scott Andrew Bird
Filed in : video
For the gym that has everything - The Velocity Machine.
Blast from the Past : Unusual Equipment - Treadmills
by Scott Andrew Bird
Filed in : Blast from the Past
Tags : abdominal, conditioning, running, treadmill
For parents who think kids should exercise rather than play - Gymkids.
This week - Unusual Equipment - Treadmills.
There's certainly some unusual workout equipment on the market (just take a look at the many varieties of rowed tricycles), and treadmills are no exception. Here are a few of the more creative versions we've looked at over the years :
Orbitwheel
by Scott Andrew Bird
Filed in : video
Mark just pointed me to the Orbitwheel skates - very interesting idea.
Unique Land Rowers
by Scott Andrew Bird
Filed in : Equipment
The Rowcycle.
The Bodyweight Aficionado's Guide to Gear
by Jason Kirby
Filed in : Articles
Tags : abdominal, basketball, conditioning, grip, kettlebells, massage, recovery, running, suspension training
Jason Kirby.
So skipping the obvious tools like gloves, belts, straps, ipods, and nonsense of that nature lets choose to look at some of the best ideas out there that require little space, a small budget, and a bit of creativity. Going in no particular order I will give the pros and cons of some of the best equipment I have found out there, broken up into categories.
Suspension Equipment
This comes in all shapes and sizes but there are about 3 really decent pieces of equipment and after trying them all I will have to put my vote on two of them.
TRX.
Pros: The sky is the limit with this piece and while not everything that can be done with this is difficult you can make up your own exercises or opt to intertwine the straps together and go from two grips to just one. The difference can be huge. I will say that bulgarian split squats, leg curls, flys, power pulls, and t's are personal favorites that can be made more or less challenging depending on the angle you are standing or leaning.
Cons: The price is a bit high for a piece of webbing and all the claims about it being created by a Navy Seal are extremely annoying. If you need ideas you can purchase DVDs, posters, or a virtual trainer, but again you are paying way more than you should be.
EXF Rings- this brings us to the next nifty piece and that is a set of gymnastic rings. Simple and effective, they come in two colors, red and black, and can be hung in similar nature as the TRX although I recommend using something like a truss, pull up bar, power rack, or cable crossover station.
Pros: if you think bodyweight training isn't difficult try holding an iron cross or doing a one arm chin (OAC). The rings add an element of instability that just can't be replicated with free weights. Looking to shore on some size to your shoulders, chest, and back, then flys, push ups, dips, chin ups, and even levers can do just that.
Cons- while not as expensive as the TRX these are not cheap given their simple nature, they are also a bit harder to set up if you're indoors and do not have a sturdy object to attach them too.
Jungle Gym.
Pros- its almost half the price and is even lighter and more portable.
Cons- with price reflects quality, these things aren't as sturdy or as comfortable, but hey, who said exercising had to be comfortable.
Regeneration Tools
There are as many variations as the foam roller, myo ball or massage stick as there are colors in a paint store, but keeping it simple there are a few brands that are worth delving into. The beauty of self-myofascial release is that apart from the speedy recovery time in between workouts, it also loosens up scar tissue, connective tissue, and kneads the muscles, sort of like a sport massage, except its' just you.
PB Elite.
Pros- They feel great, they loosen up sore areas, can help with thoracic mobility and they can be used for additional balance training.
Cons- For a piece of foam they aren't that cheap, but unless you want to buy a 6 inch PVC pipe which can be much less forgiving, or go the tennis ball route this is not a bad choice at all.
Myo Ball- essentially a mini, foam, gel, or air ball that may or may not have spikes that does essentially the same job as a foam roller. I like Perform Better's Spikey Ball.
Pros- the spikes get you even deeper, and feel amazing on tired feet.
Cons- the small ball takes longer to get your whole body.
STS Bar.
Pros- the stick is much more portable than the previous tools, and can hit places that the ball and roller just plain can't.
Cons- couldn't really think of any, this isn't really necessary, if money is an issue stick with the foam roller.
Strongergrip Revolving Globe
by Scott Andrew Bird
Filed in : photos
Tags : clubs & maces, grip, leverage
Is it too early for a Christmas wishlist? Man, I want one of these. The Strongergrip Revolving Globe.
Gyrotonic
by Scott Andrew Bird
Filed in : photos
Via fitness.com : one of the strangest exercise machines I've seen this year, the Gyrotonic.
HIT Strip Lap
by Scott Andrew Bird
Filed in : video
Ever tried training with the Nicros H.I.T. Strips? Here's a quick demonstration - looks great.
Jyze Walking
by Scott Andrew Bird
Filed in : photos
Seriously.
The Uber
by Scott Andrew Bird
Filed in : video
When it comes to push-up work without shoulder or elbow stress, things like the Perfect Push-up are great. Taking up a similar idea - the Uber.
Solar-Powered Wetsuit
by Scott Andrew Bird
Filed in : photos
The Billabong SG5.
Via 5ones : here's a great way to keep warm when surfing in the cooler part of the year - a solar-powered wetsuit. The Billabong SG5.
Home Ski Simulator
by Scott Andrew Bird
Filed in : photos
Via Uncooped : this looks great (in a particularly geeky way) - a Home Ski Simulator. Nice one.
Vibraboard
by Scott Andrew Bird
Filed in : video
I'm not sure what to say. It's the Vibraboard.
The Real Thing
by Scott Andrew Bird
Filed in : photos
Adam gets his hand on the real thing. Nice one.
Unpainted Monsters
by Scott Andrew Bird
Filed in : photos
Tags : clubs & maces, grip, leverage
A couple of Ryan's loadable Maces ready for painting. Great things.
Bags from Recycled Gym Gear
by Scott Andrew Bird
Filed in : photos
Via Gymnastics Coaching : how'd you like a gymbag made from recycled 1950s gym gear? Unusual.
Mighty Joe's New Grip Toy
by Scott Andrew Bird
Filed in : photos
Tags : grip
Bruce Lee fans may recognise this - a fantastic grip machine. This one was hand-built by StrongerGrip for armwrestler Mighty Joe Musselwhite. Beautiful thing.
Getting a Great Workout at Home
by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : bands, coffee, Old-Time Strength
I'm a self-professed fitness junkie and I have managed to achieve some pretty significant muscle gains (& fat losses) working out only in my tiny city apartment with just some basic equipment and utilizing things already in my home as sub-ins for actual equipment.
With a well thought-out but small selection of equipment you can have a well-rounded and complete workout at home, too. Invest in a few fitness bands of differing tensions, a jump rope, and some dumbbells of varying weights and you are all set! And, if you want to get as serious as I am, install a pull up bar too! Its pretty simple to do and is removable any time.
Personally, because I enjoy doing supersets and supercircuits and find constantly making adjustments to be detrimental to a good, hard workout I prefer to use different sizes of dumbbells that don't require adjustments, just grab and start pumping. But, if space is a big issue for you, instead of getting a full set of dumbbells like I have, get yourself a pair of adjustable dumbbells. They take up almost no space and you can adjust them to any weight you want.
Make sure you have something you can use as a flat bench (I use my coffee table because it's sturdy), use a kitchen chair and find or create a ledge and GO FOR IT!!!
You CAN feel the burn at home. Trust me. Just check out the photos.
*please note the pictures contained herein do not reflect equipment I actually use for working out. Any equipment you see is only for propping purposes set up for these photographs only.
Extended Lever Block
by Scott Andrew Bird
Filed in : video
Tags : grip
Adam demonstrates his new weapon of choice, the custom Extended Lever Block from StrongerGrip. Looks great.
ColdAvenger
by Scott Andrew Bird
Filed in : Equipment
Wyatt Jacobi on the Tred Sled
by Scott Andrew Bird
Filed in : video
The Tred Sled is a very interesting piece of equipment - anyone tried one?
Heelys
by Scott Andrew Bird
Filed in : photos
Via Gymnastics Coaching : they're still here, and I'd still love a pair. Heelys.
Longboard
by Scott Andrew Bird
Filed in : video
Via Wend Blog : now that's a longboard.
TreadMobil
by Scott Andrew Bird
Filed in : video
Tags : treadmill
There have been some unusual treadmill designs on here over the years, but Fight Geek just pointed me to one of the strangest : The TreadMobil.
NASA's Advanced Resistive Exercise Device (ARED)
by Scott Andrew Bird
Filed in : Equipment
Tags : diet
The Spider Bar
by Scott Andrew Bird
Filed in : video
Deep camber, nice and unstable. The Spider Bar.
The Many Uses of a Viking Press
by Scott Andrew Bird
Filed in : video
Tags : strongman
The guys at Riot Training demonstrate some of the many ways to use a Viking Press machine. Nice one.
Training with the Tendo PlyoWeight
by Scott Andrew Bird
Filed in : video
The Tendo PlyoWeight - interesting idea.
SandBells
by Scott Andrew Bird
Filed in : video
Tags : grip, sandbag, sandbell
SandBells - small sandbags of varying weights. Interesting idea.
Fun with the Gut Wrench
by Scott Andrew Bird
Filed in : video
Tags : grip
What can you do with a Gut Wrench? Ryan finds out the fun way. Good stuff.
Limited Edition Gut Wrench
by Scott Andrew Bird
Filed in : Equipment
Tags : grip
Ryan's just created a limited edition of this superb tool, which will be available in a couple of days' time. Fantastic.
J-Roll
by Scott Andrew Bird
Filed in : Equipment
J-Roll.
Randy Ross Stepper Bike
by Scott Andrew Bird
Filed in : video
Somewhere between an elliptical and a bicycle : the Randy Ross Stepper Bike. Unusual idea.
Hockey Training with the Core Bar
by Scott Andrew Bird
Filed in : video
Whilst I'm yet to try out the Core Bar myself, I like the progression shown here. Nice one.
Umbuster
by Scott Andrew Bird
Filed in : photos
What do you get when you cross an umbrella with a knuckle duster? The Umbuster.
xRide Seated Elliptical
by Scott Andrew Bird
Filed in : video
This is an unusual idea - a seated elliptical (the xRide from Octane Fitness). Anyone tried one?
1-Rep Gym
by Scott Andrew Bird
Filed in : Sites
SHUTTLE MVP Demonstration
by Scott Andrew Bird
Filed in : video
Juan Carlos Santana demonstrates the Shuttle MVP. Good stuff.
Isometric Benching with the Chain Exerciser
by Scott Andrew Bird
Filed in : video
Here's a look at the Chain Exerciser in action. Interesting idea.
Kinesiotape Assisted Advanced Strength Training
by Scott Andrew Bird
Filed in : Equipment
Skorcher
by Scott Andrew Bird
Filed in : video
Old School Loadable Globe Combo Package
by Scott Andrew Bird
Filed in : video
Tags : grip
I've just updated my StrongerGrip shopping list. Once you see these in action, you'll understand why. Superb.
Global Personal Protection
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks
The Pain Train
by Scott Andrew Bird
Filed in : Equipment
Tags : strongman
Just got an email from Kurt Hessenbruch regarding a piece of equipment that he designed and built for his upcoming Strongman contest (Nov 8, Plymouth MI) - the Pain Train.
As Chris said, 'H o l y awesome.. thats beautiful.'. Brilliant idea.
Free to Move
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks, mobility
Real Ryder
by Scott Andrew Bird
Filed in : video
Fight Geek pointed me to the Real Ryder, a 'stationary' cycle with a difference. It moves.
World's Most Expensive Fixie
by Scott Andrew Bird
Filed in : photos
2 Handed Leverage Wrist Block
by Scott Andrew Bird
Filed in : video
Tags : grip
This looks superb. Ryan demonstrates the 2 Handed Leverage Wrist Block.
Nut Butter Maker
by Scott Andrew Bird
Filed in : Equipment
Line up the bread.
Despite the name, this'll churn out any sort of nut butter you like. Nuts in the top, jar below; perfect.
The Trainer
by Scott Andrew Bird
Filed in : photos
Got an email this morning from All Around Strength's Jason Kirby on The Trainer, an interesting idea. Anyone here used one?
Soviet Force Kettlebell Training
by Scott Andrew Bird
Filed in : video
Tags : kettlebells
Now this is my idea of a gym. Soviet Force kettlebell training.
Fighting Your Way Out of a Corner
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks
Dry Land Swimming Machines
by Scott Andrew Bird
Filed in : Equipment
Tags : swimming
2009 GoKid Quadcoaster
by Scott Andrew Bird
Filed in : photos
Tags : cycling
2009 GoKid Quadcoaster.
Via Allen Humphrey : remember the GoKid Quadcoaster? Here's a glimpse of next year's model. Looks great.
Free Ebook on Self-Myofascial Release
by Scott Andrew Bird
Filed in : highlighted
Tags : ebooks, recovery
Self-Myofascial Release.
The Uses of Push-up Bars
by Scott Andrew Bird
Filed in : video
Think there's no reason to ever use push-up bars? Think again. Paul Zaichik takes a look.
iPosture
by Scott Andrew Bird
Filed in : photos
Tags : quantified self
Via Gizmag : the electronic equivalent of your teacher telling you to 'sit up straight'. The iPosture.
Heart Beat Mouse
by Scott Andrew Bird
Filed in : Equipment
Tags : quantified self
The Blind Climber Who "Sees" With His Tongue
by Scott Andrew Bird
Filed in : Equipment
Tags : brain
Erik Weihenmayer.
RiverGuide
by Scott Andrew Bird
Filed in : Equipment
NB : this version is US-only. Other countries on the way.
Buying Rope in Australia
by Scott Andrew Bird
Filed in : Equipment
Tags : grip, rope
Rope on the beach. Photo by René Ehrhardt.
However, ropes don't last forever and this one's enjoying its final days in the sun. Time to go shopping.
This is where the fun begins. As the original supplier no longer exists, I'm on the lookout for a replacement (preferably fairly local - rope isn't exactly light). Is anyone here aware of a rope supplier - able to provide larger (2" or so) manila rope - based in Australia?
Using a Mini-Tramp in Inch Training
by Scott Andrew Bird
Filed in : video
Tags : grip
Updated : Bob's uploaded a higher quality version of the video on YouTube (below). Enjoy.
Over at Brothers in Grip there's a fascinating training idea being put to use - incorporating a mini-trampoline in Inch training.
NB : although there's a replica Inch dumbbell in use here, this approach would work with any number of heavy objects. Brilliant.
Hydrogel to Repair Torn Cartilage
by Scott Andrew Bird
Filed in : Equipment
Gel.
Wii of the Future
by Scott Andrew Bird
Filed in : Equipment
Tags : boxing
Wii Boxing.
The Fitness Arch
by Scott Andrew Bird
Filed in : video
How do you exercise if you're in a wheelchair, lacking mobility or undergoing rehab? Here's one solution - The Fitness Arch.
Got the Shirt?
by Scott Andrew Bird
Filed in : Equipment
Virtual Snowboarding
by Scott Andrew Bird
Filed in : video
Via Balance Board Blog : it's great to see the Wii's Balance Board being put to a number of uses. Here it is in action with Shaun White Snowboarding : Road Trip. Looks great.
iShoe
by Scott Andrew Bird
Filed in : photos
Via Engadget : the iShoe promises early detection of balance problems. Interesting idea.
Introduction to the Respirocyte Revolution
by Scott Andrew Bird
Filed in : Equipment
Respirocytes. Image by Forrest Bishop.
A respirocyte is basically an artificial red blood cell a micron in diameter, a spherical nanorobot consisting of a pressure tank that can be filled with oxygen and carbon dioxide and emulate the functions of a natural haemoglobin containing red blood cell, only with approximately 200 times the efficiency. It only takes someone with a vague background knowledge of biology to imagine what this can do. With such efficient oxygen delivery to tissues, theoretically one could hold one's breath under water for hours, or run at top speed for incredible distances without becoming breathless. Such technology has the potential to expand an ordinary human's abilities considerably beyond normal limits.
The 2020 Olympics are going to be very interesting indeed.
Basketball Myosource Band Training
by Scott Andrew Bird
Filed in : video
Tags : bands, basketball
Another look at training with the Myosource bands - this time on the court.
Hindu Push-up on Taekhte
by Scott Andrew Bird
Filed in : video
Tags : still got it
Steve Maxwell demonstrates the Hindu Push-up (Dand) using a Taekhte, or push-up board.
Flipping a Deloaded Tire
by Scott Andrew Bird
Filed in : video
Over on the Diesel Crew site, Jedd outlines a great way to work with a tire (tyre) that's just slightly too heavy to flip - the above video shows the technique in action. Brilliantly simple.
Monkey Business
by Scott Andrew Bird
Filed in : photos
Tags : still got it
Monkeying around.
Steve Maxwell enjoying the simple delights of Jon Hinds' Monkey Bar Gym. A great setup.
The Ottoman Bench Concept
by Scott Andrew Bird
Filed in : photos
The Ottoman-Bench.
Cressey Performance Foam Roller Series
by Scott Andrew Bird
Filed in : video
Via Eric Cressey's blog : if you've ever wondered exactly how to use a foam roller, here's a bit of video. Nice one.
Universal Strength Apparatus Compilation
by Scott Andrew Bird
Filed in : video
The USA is a deceptively simple bit of gear. Nice one.
Swim Tether
by Scott Andrew Bird
Filed in : Equipment
A simple alternative to the Endless Pool - a Swim Tether.
HalfHourPower Fitness Band
by Scott Andrew Bird
Filed in : video
A slight tweak to the existing fitness band idea - HalfHourPower.
The Epoc Headset
by Scott Andrew Bird
Filed in : Equipment
Tags : brain
Last night's 'Re-inventing the Body' episode of The New Inventors took a look at the fascinating Epoc Headset. Essentially it identifies the type of thing you're likely to be thinking about (based on the amount of electricity being produced by various parts of the brain), and translates it into a virtual action.
Many, many uses; though initially it will be used as a gaming control (gamers may have already seen an early version at the last GDC). Personally, I'm looking forward to see the plethora of Wii Fit-type games which will undoubtedly appear.
How long do you have to wait? It should be out later this year.
The Corestick
by Scott Andrew Bird
Filed in : Equipment
Tags : clubs & maces, grip, leverage
3" T-Bomb/T-ball Prototype
by Scott Andrew Bird
Filed in : video
Tags : grip
I like the look of this - especially in that size. What do you think?
Big Red
by Scott Andrew Bird
Filed in : feats
Logan enjoys a little odd-object lifting - with 'Big Red'.
4.5" Leverage Ball Clean & Press
by Scott Andrew Bird
Filed in : video
Tags : grip
Over on the StrongerGrip blog Ryan demonstrates just two of the many great ways to train with a Leverage Ball. Check out the Leverage Ball Clean & Press - superb.
WASP Injector Knife
by Scott Andrew Bird
Filed in : Equipment
NRG Ball
by Scott Andrew Bird
Filed in : video
Via FitSugar : yes, that strange blend of bar and medicine ball is still around - the NRG Ball. Here it is in action.
Ground Battle Chutes
by Scott Andrew Bird
Filed in : Equipment
Rae Crowther has some very creative training gear, including this : the Ground Battle Chute. A great way to keep players low during drills.
Kusarigamajutsu
by Scott Andrew Bird
Filed in : video
Similar to the nunchaku in many ways, here's a homemade chained kama (photo) in action. Good stuff.
Macebell Strength Training
by Scott Andrew Bird
Filed in : video
Tags : clubs & maces, grip, leverage
Ever tried a Macebell? Superb things.
Double Bag Striking on the Indo Board
by Scott Andrew Bird
Filed in : video
An unusual use for the Indo Board - Double Bag work.
Weighted Gloves
by Scott Andrew Bird
Filed in : Equipment
I've added weight to a number of things before, but never gloves. Anyone tried these?
PsiHoops
by Scott Andrew Bird
Filed in : photos
Psi Hoop. Photo by mari.francille.
Just when you thought the hula-hoop fitness craze had passed, along comes the PsiHoop. Actually, some of the videos are pretty cool.
Millimeter Wave Scanning
by Scott Andrew Bird
Filed in : photos
Millimeter Wave Scanning.
This is a sample image from the TSA's Millimeter Wave Scanning system. Currently it's only being trialled for security functions; but it's a very interesting idea for bodyfat testing.
Riding the Rails
by Scott Andrew Bird
Filed in : photos
The Rail Runner.
Via Disease Proof : a four-seater, pedal-powered vehicle for use on abandned rail tracks. The Rail Runner.
Surfer's Suite
by Scott Andrew Bird
Filed in : Equipment
Metolius Simulator Fingerboard
by Scott Andrew Bird
Filed in : video
Ever used a Fingerboard? Great things.
UroClub
by Scott Andrew Bird
Filed in : photos
Tags : clubs & maces, grip, leverage
UroClub. Seriously.
Via FanHouse : If you're going to spend that much time on the golf course, grab a UroClub.
PrimeTime Knockout Boxer
by Scott Andrew Bird
Filed in : video
I realise that these machines are intended for arcade use, but I'd love something like the Knockout Boxer in the home gym. Great idea.
Robotic suit amplifies human strength
by Scott Andrew Bird
Filed in : video
Via Digg : an exoskeleton that magnifies your own strength? Sounds great.
Training With Kinetic Bands
by Scott Andrew Bird
Filed in : video
Tags : bands
I like the idea of the Myosource Kinetic Bands (anyone tried them?). Here are several ways to use them in your training.
Atari Family Trainer
by Scott Andrew Bird
Filed in : Equipment
Sandbags Without Sand
by Scott Andrew Bird
Filed in : video
Tags : sandbag
Although they've got quite a different intended use, these bags would be great for vacation workouts. Sandbags without sand.
EA Freestyle Fitness
by Scott Andrew Bird
Filed in :
EA.
Hot 'n' Cold Prowler
by Scott Andrew Bird
Filed in : photos
What's the weather like there? Time to get out The Prowler. Great thing.
The Macebell Maniac Network
by Scott Andrew Bird
Filed in : Sites
Tags : clubs & maces, grip, leverage
Shuttle MVP
by Scott Andrew Bird
Filed in : video
The Shuttle MVP. Anyone tried it?
OmGym
by Scott Andrew Bird
Filed in : video
Great name; interesting piece of equipment. The OmGym.
New toy
by Scott Andrew Bird
Filed in : photos
It's amazing how much fun this is.
Walking or Cycling?
by Scott Andrew Bird
Filed in : photos
Via Digg : perhaps a little of each. The Walking Bike.
Freeform Board
by Scott Andrew Bird
Filed in : Equipment
Tags : yoga
If yoga's your thing, check out the Freeform Board. To see it in action, take a look at this segment on tonight's The New Inventors. Very interesting idea.
Seriously Strong Hands
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks, grip, Old-Time Strength, tearing
Where the Rubber Meets the Gym Floor
by Scott Andrew Bird
Filed in : photos
Kat's been upgrading her gym once again - this time with rubber horse stall mats (the mats are made of rubber, not the horses). Good stuff.
Shoulder Horn in Action
by Scott Andrew Bird
Filed in : video
Via Coach Rutherford : a great bit of equipment - the Shoulder Horn.
Doorway Trapeze Bar
by Scott Andrew Bird
Filed in : video
Interesting idea - a door-mounted Trapeze Bar. Anyone tried one?
18,500 Condoms
by Scott Andrew Bird
Filed in : Equipment
Condoms. Photo by Paul Keller.
The Modest Little Sphere That Changed The World
by Scott Andrew Bird
Filed in : Equipment
Tags : conditioning
Tool of pain. Photo by Shay Sowden.
The Different Types of Lifting Belts
by Scott Andrew Bird
Filed in : video
Danny O'Dell takes a look at the three most common varieties of lifting belts - what the differences are, and how they are used. Good stuff.
Hungarian Core Blaster
by Scott Andrew Bird
Filed in : video
Tags : kettlebells
Looking for an alternative to the heavy kettlebell swing? How about the Hungarian Core Blaster. Looks good.
Hypergravity Running Track
by Scott Andrew Bird
Filed in : photos
A centrifugal running track. Very interesting idea.
Staying Tight : What to do When Your Squat Suit Doesn't Quite Fit
by Scott Andrew Bird
Filed in : Equipment
Tags : powerlifting
The Base Station
by Scott Andrew Bird
Filed in : video
This looks like a superb piece of equipment - anyone used one?
Wooden Plates
by Scott Andrew Bird
Filed in : video
Designing your own outdoor gym? Make sure you put some of these 'plates' on the shopping list.
Perfect.
The Rotater (yes, that's the correct spelling)
by Scott Andrew Bird
Filed in : video
Stephen Holt notes a very interesting device for shoulder mobility work - The Rotater.
The Speedo LZR debate continues
by Scott Andrew Bird
Filed in : Equipment
The debate surrounding the Speedo LZR RACER suits continues - The Science of Sport takes a look at the current state of things.
What are your thoughts on the matter? Is this any different to other sports, where equipment can play a major role?
How to Use a Foam Roller
by Scott Andrew Bird
Filed in : Equipment
Tags : recovery
Laree Draper takes a brief look at the incredible power of a simple foam roller. A good read.
Chuck Wagon
by Scott Andrew Bird
Filed in : Equipment
Via FitSugar : it's beginning to cool down a little here, which means more outdoor training - both for me, and the dogs. Might just have to grab a couple of these.
Oh, and Adam; the Chuck Wagon packs come in small sizes - ready for Pork Chop. Excellent.
Can you ever have too many grip toys?
by Scott Andrew Bird
Filed in : photos
Tags : grip
No, of course not. These are a couple of Adam's latest acquisitions from Ryan Pitts.
Turn Signal Cycling Jacket
by Scott Andrew Bird
Filed in : photos
Via FitSugar : Leah Buechley's Turn Signal Cycling Jacket. It's only a prototype at the moment, but it's a very interesting idea.
Stolmen Bike Rack
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
Via Campergirl : although it isn't the type of DIY project usually mentioned on this site, the Stolmen Bike Rack certainly keeps your cycling habit well organised. The bikes, at least.
Nike SportsBand
by Scott Andrew Bird
Filed in : Equipment
Tags : quantified self, running
Via Campergirl : Soon. Very soon.
The Rhoades Car
by Scott Andrew Bird
Filed in : Equipment
Actually, it's a bike. An interesting idea.
X-dream
by Scott Andrew Bird
Filed in : Equipment
Via FitSugar : If indoor cycling's your thing, take a look at the X-dream (shown in the video above) and the X-Bike. Unlike other similar indoor cycles, the X-dream accurately mimics what you're seeing on the screen. Find a good trail and experience the usual braking, gear changes and so on.
Sounds good.
Stronger Grip Enterprises
by Scott Andrew Bird
Filed in : Sites
Tags : grip
Adam's Wraps
by Scott Andrew Bird
Filed in : Equipment
Tags : bending, Old-Time Strength
Wherever possible, I use the various products that are advertised on this site. Case in point : the wraps I purchased from Adam Glass.
These are the business. After using them once, the old scraps of leather I'd been using (a disused car-washing cloth from the look of it), were relegated to the big round filing tray. A few weeks later, they're like old friends. Perfect.
If you're just thinking about trying your hands (quite literally) at a little short-steel bending, grab a pair of Adam's wraps; and a copy of Jedd's Bending eBook. It really is a superb combination.
Home-made Kicker
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
Via Fight Geek : A clip from Ross Enamait's DIY archives - a home-made kicker. Great idea.
Exercise your mouth muscles
by Scott Andrew Bird
Filed in : photos
Via Engadget : Ever wanted to exercise the muscles around your mouth? Try the new smile trainer from Patakara. Interesting - if slightly odd - idea.
Xtreme Rings
by Scott Andrew Bird
Filed in : Equipment
I was just about to grab a pair of rings, when I noticed Shaf's initial review of the Xtreme offering. Sounds great.
Ironmind Hub Lifts
by Scott Andrew Bird
Filed in : video
Tags : DIY, plate
Although there are plenty of DIY alternatives, this is the real thing in action. Good stuff.
Front Squat Harness Lunge
by Scott Andrew Bird
Filed in : video
Tried the Front Squat Harness? Great thing.
DIY: Homemade Agility Ladder
by Scott Andrew Bird
Filed in : Equipment
Tags : agility, DIY
The weekend is definitely construction time around here - particularly where the home gym is concerned. This is my project for the afternoon; Laree Draper's Home-made Agility Ladder. Perfect.
Row 'N' Roll
by Scott Andrew Bird
Filed in : Equipment
We've mentioned rowbikes on here before, but this one looks the most promising. And with a top speed in excess of 120km/h (around 75mp/h), it's not exactly slow. The Row 'N' Roll.
Giant Ab Crunch Machine
by Scott Andrew Bird
Filed in : Equipment
Via Ripped Corner : The Giant Ab Crunch Machine. Try squeezing that one under the bed.
Lebert Equalizer
by Scott Andrew Bird
Filed in : Equipment
Clyde noted the similarity of the Ultimate Body Press to the Lebert Equalizer (great name). Here's the Lebert in action.
Bodyweight rows on the Ultimate Body Press
by Scott Andrew Bird
Filed in : video
Interesting piece of equipment - the Ultimate Body Press.
The Inch Dumbbell
by Scott Andrew Bird
Filed in : Articles
Tags : grip, juggling, Old-Time Strength
Over the past couple of weeks there have been a number of strength feats involving replicas of the Inch Dumbbell. What was the original, and why is it held in such high regard?
Let's take a look at the history of this incredible piece of equipment.
Origins of the Inch Dumbbell
Thomas Inch (1881 - 1963) was a Strongman, Bodybuilder and Circus Performer in the early 20th century. In addition to his time with the iron, he wrote a number of superb books and articles; and is often credited with the introduction of plate-loading barbells and dumbbells to the general public.
For one of his circus shows (around 1897), he had a local ironworks produce four dumbbells for him - weighing 75, 140, 153 and 172 lb. These bells were all manufactured - at Inch's request - with handles somewhat thicker than normal; making them extremely difficult to lift. The lighter bells were given a 2" handle, whilst the 172 (the one that's usually replicated) had a handle almost 2.5" (2.38", to be precise) in diameter.
This exceptionally thick handle is a large part of the bells' enduring appeal.
Lighter, Smoother, Seamless
by Scott Andrew Bird
Filed in : Equipment
Speedo launches the LZR RACER suits, ready for the Beijing Olympics. Might just be a few records broken.
TreadDesk
by Scott Andrew Bird
Filed in : video
Tags : running, walking
Via FitSugar : For the office with everything - the TreadDesk.
DIY Suspension Trainer
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
Strength coach Amanda Haren demonstrates that home-made gym equipment doesn't have to be expensive or complex to be effective; knocking up her own suspension trainer. Here's how it's done. Good stuff.
Making Your Own Gym Equipment : DIY Grip Tools
by Scott Andrew Bird
Filed in : DIY
Tags : clubs & maces, DIY, grip, hand strength, leverage, plate
Wide Plate Pinch.
As you may have gathered, I love home-made exercise equipment. This is perhaps most evident when it comes to grip training - definitely a passion. Here, then, are instructions for making your own hand, wrist and grip tools.
Hands and fingers
If you've ever watched a rock climber at work - or performed a bit of climbing yourself - you'll appreciate just how strong the hands and fingers need to be. Accordingly, several items from climbers' training routines are featured here. Enjoy.
Campus board
Invented by Wolfgang Güllich, the Campus board is a superb piece of training equipment. The video shows it in action; Metolius is definitely the place to go when it comes to making one. Full instructions on construction and use - and they'll even sell you the stuff if needed.
Rice and a bowl
This is about as simple as it gets. Rice digs are a great way to toughen up your fingers and hands, and make use of equipment you've already got in the kitchen. Grab a large bowl, half fill it with rice; plunge your hands in. Repeat.
Note : if the rice doesn't present enough of a challenge, try using sand, lead shot or any other cheap, granular material. Oh, and don't be tempted to eat the stuff afterwards.
Grip strength
Softball Implement
Recently Jedd showed how to make a softball grip implement. Cheap, simple and quick to make. Perfect.Stacker
Ever tried holding a pile of bricks by pinch-gripping the bottom one? Ironmind's Stacker performs the same task; letting you adjust the weight easily in small increments. If your welding skills are OK, knock up your own. This video shows a home-made version in action.
Horizontal Pinch Device
In last year's home-made equipment competition, Chris Rice came up with a brilliantly simple way of training the pinch grip. Superb idea.Loadable plates
Wide pinch plates.
One end of the chain is looped through a plate, and 'tied off' using one of the nut+bolt pairs. The other end of the chain is passed through another plate, and held there using the second nut+bolt. The picture at the top of this article show it in use.
AquaFit 19 Dual Temp
by Scott Andrew Bird
Filed in : Equipment
Via Born Rich : Ready for some serious hydrotherapy? Have a look at the AquaFit 19 Dual Temp. A little pricey, but it's a very interesting idea.
Lifting with a home-made Stacker
by Scott Andrew Bird
Filed in : video
Tags : DIY
Using a DIY version of IronMind's Stacker.
GoKid Quadcoasters
by Scott Andrew Bird
Filed in : video
GoKid Quadcoasters. Yes, they're for kids. Yes, I want one.
Bodylastics
by Scott Andrew Bird
Filed in : video
Tags : bands
Think there isn't enough room for a home gym? Try Bodylastics. Or bands, for that matter.
Outdoor Excercise Equipment
by Scott Andrew Bird
Filed in : video
Is your local park like this? Actually, I wouldn't mind some of this stuff in my own backyard. There're some great ideas there.
Stone Lifting Without Stones
by Scott Andrew Bird
Filed in : video
Tags : stone lifting
If you caught the Diesel Crew's 'Coach 48 Highlights IV' video last year, you may have noticed a very unusual approach to Stone lifting. So good, in fact, that EliteFTS is now offering the Elite Stone Trainer. Superb.
Ross Enamait : The Homemade Wheel
by Scott Andrew Bird
Filed in : video
Via Chasing Elite : Ross Enamait explains in detail the making of his custom ab-wheels, and throws in 4 minutes of video goodness (showing the wheels in use). Superb.
The Tight Spin Trainer
by Scott Andrew Bird
Filed in : video
Tags : grip
Although it's intended for use in Softball training, I can't help thinking of grip work when I look at this. The Tight Spin Trainer.
Grip Training on a Limited Budget - Softball Implement
by Jedd 'Napalm' Johnson
Filed in : DIY
Tags : grip, Old-Time Strength
Softball with Tape.
To benefit those who are just starting out, I am going to periodically post on STTB examples of some of the home-made devices we've come up with over the years at Diesel Crew.
The first device I'd like to introduce is excellent for training open-hand strength. All you need is a ball (preferably a baseball or softball - I use a softball because it is bigger; and the larger the ball, the tougher the lifts will be), duct tape or electrical tape, a threaded eye bolt, and a carabiner or an S-hook.
First, take the ball and wrap the tape around it (as in the picture above). Be careful when you apply the tape. If you take your time, you can make the tape very smooth and it will feel almost like lifting a steel object. If you haphazardly wrap the tape around the ball, there will be a texture on the ball that will make lifts easier.
S-Hook and Bolt.
Bolt inside Ball.
Looking for Leather Bending Wraps?
by Scott Andrew Bird
Filed in : Equipment
Tags : bending, Old-Time Strength
I'm not sure why, but good bending wraps are often difficult to track down. This afternoon I noticed that Adam Glass is now selling a couple of varieties of leather wraps, at only $10 a set (plus shipping).
Definitely worth a look.
Training with Bag o' Tire Chains
by Scott Andrew Bird
Filed in : video
Tags : conditioning, DIY
Looking for workout ideas? Kat has a great one - training with a bag of tire chains. Looks like fun.
Slosh Pipe Training
by Scott Andrew Bird
Filed in : video
Tags : slosh pipe
Got $20 and an hour? Knock up a slosh pipe. Here's one in action.
Home-made Prowler
by Scott Andrew Bird
Filed in : video
Tags : DIY
In the mood for a bit of DIY? The Fightraining Blog points to an interesting thread over on Animal Ability discussing various ways to make your own Prowler.
If you haven't seen one before, the above video shows a couple of the many excellent ways to put it to use. Great thing.
GoPro Wrist Mounted Cameras
by Scott Andrew Bird
Filed in : Equipment
Tags : photography
Via LIFT : The GoPro DigitalHero3 wrist-mounted cameras look superb. Take a wander over to the official site for a couple of superb videos.
The ideas are flooding in already.
How to make a shapeable ice pack
by Scott Andrew Bird
Filed in : Equipment
A brief snippet I just noticed on Uncooped, via Lifehacker - How to make a shapeable ice pack.
Ready for the next time I drop a plate on my foot.
For Sale : Free-weights Home Gym Equipment
by Scott Andrew Bird
Filed in : Equipment
A friend of mine is about to do a little travelling, and has decided to sell a few things before he leaves. Top of the list (from my point of view, anyway) is a superb collection of home gym gear : comprising rack, bench, bars and a healthy dose of iron.
If you're in Sydney, Australia and looking to get started on the strength-training path, let me know and I'll get you some details. It's a great setup.
NB : That's actually a photo of my own home gym, but it's a very similar arrangement.
PVC Chong
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
This one definitely has me considering the various DIY options - a PVC Chong (or Jong) for martial arts training.
Has anyone here tried the PVC versions? What were your thoughts?
Grip Training - Lifting the Inch Replica Dumbbell II
by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : assistance device, grip, thick bar
In part one of this series, I introduced you to the Inch Replica Dumbbell, a 172-pound cast iron dumbbell with a 2.38-inch diameter handle that literally tries to rip your fingers out of their sockets when you try to pick it up.
These Inch Dumbbells are lurking around the countryside, so you must begin preparing now so that when you are confronted with the challenge of lifting the Inch, you will be ready. Here are some of the ways I have prepared to lift the Inch in the past.
THICK BAR TRAINING
The SAID principle (Specific Adaptations to Imposed Demands) states that the body will respond specifically to how it is trained. With that in mind, in order to train specifically to lift the Inch, I knew I would have to try to replicate the conditions of the Inch dumbbell in my training. Since the handle of the Inch is so large, I knew I needed to include thick-handled implements in my training.
Home Made Inch Loader
When I began training for the Inch, I was on a very limited budget. There were many companies making thick handled loadable dumbbells at the time, but I just didn't have the money lying around to get one. I also did not have the skills to weld myself one, so I made one out of PVC pipe and duct tape.
I took a piece of 2-inch outside diameter PVC pipe about 18 inches long and found the center. There, I began wrapping duct tape around it until it was about 2.5 inches thick. I wrapped 3 of these coils, side-by-side, to make the handle surface. I worked slowly and was very deliberate when I applied the duct tape, and made sure the layers were very smooth - just like the Inch Dumbbell handle itself. These days, I no longer use my original PVC Inch Loader. One day in training I dropped it with about 150 pounds on it and the pipe cracked the sleeves where I load the plates.
As you can see in the picture, the duct tape gripping surface ended up being longer than the inch replica's handle. A longer handle can make a dumbbell much easier to lift, especially if you grip the dumbbell off center, allow it to tilt, and brace the edge of the inside plate against your arm. I always tried to grab it right in the center and keep it as level as possible.
To qualify for the Inch Dumbbell Lift on the Gripboard Records List, you must lift the Inch Dumbbell without excessive tilt. The reason behind this is when the Inch tilts, the globe bell can be braced against the heel of the hand, or even the wrist. By initiating this contact, the athlete can reduce how much the Inch rotates, making the lift easier. To preserve the genuineness of the feat, the rules were modified so that the athlete had to lift it as level as possible. 
The picture at the left shows the inch being tilted too much to count for an official lift.
You can also make a lift with the duct tape handle easier by placing your thumb or fingertips on the edge of the duct tape, especially if the ends of the tape become rolled. This is not going to do anything for you in the long run, so I suggest being careful when placing your hand on the handle, and making sure you are not getting any assistance from the end of the tape coil.
This inch trainer proved to be a pretty accurate training aid. In fact, the slick duct tape handle, combined with the fact that I wrapped it a bit thicker than the actual Inch handle, has led me to believe that lifting 172 on the loadable would have been tougher than lifting the actual Inch Dumbbell. The beauty of this home-made device was that I could train specifically for the feat at a fraction of the cost.
Steel Thick Loadable Dumbbell
Once I dropped and cracked the PVC inch-loader, I decided it was time to get myself one made out of steel that would hold up to the beatings I would be putting it through.
I recommend getting your Inch-trainer loadable handles from John Beatty at Fat Bastard Barbell Company. His equipment is excellent, his turn-round time is fantastic and he supports and sponsors just about every Grip Contest in the United States and abroad. You can get them right from his website, or you can get them from APT Pro Wrist Straps. The loadables APT sells are made by John Beatty and by getting them from APT, you can support two perennial sponsors of the Diesel Crew's Global Grip Challenge.
Home-made Tornado Ball
by Scott Andrew Bird
Filed in : Equipment
Via Lean and Hungry Fitness : The Diesel Crew has a wonderfully simple way to turn any medicine ball into a home-made Tornado Ball - put it in a duffel bag. Love it.
And if you want to have a go at making the medicine ball itself, head over to All Around Strength.
E-Flex Forearm Bar
by Scott Andrew Bird
Filed in : Equipment
This is a very interesting idea - the E-Flex Forearm Bar. Anyone here used one?
The History of Wrist Wraps
by Scott Andrew Bird
Filed in : Equipment
Tags : powerlifting
Via Powerlifting Watch : Brazilian powerlifter Marília Coutinho takes an extremely comprehensive look at the history of the humble Wrist Wrap [272kb, .pdf], and its role in Powerlifting. A great read.
$40 DIY Chinning Bar
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
Nice and simple. Head over to Nia Kelley's blog for the details.
Heartrate Data in Your Sunglasses
by Scott Andrew Bird
Filed in : Equipment
Tags : fitness device, interval training
Heartrate display.
Here's hoping I can connect this to the Ermenegildo Zegna solar-powered jacket and keep things constantly charged. Beautiful.
The Perfect Home Gym
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, grip, kettlebells
What would you have in your perfect home gym - if there were no financial or space constraints at all? Free weights, machines, kettlebells; a mix of all three perhaps? Just a large lifting platform, a bar and a pile of bumper plates?
While you think about your own idyllic workout environment, here's a look at some of the gear I'd have in mine.
Indoors
The Power Squat
by Scott Andrew Bird
Filed in : video
Tags : bands
The Power Squat is definitely one of the pieces of gym equipment I'd love to have. Why? Well apart from making life easier when it comes to attaching bands and chains, it helps take some of the load off the shoulders - leaving it on the quads and hams, where it belongs.
Here's Jim Wendler showing it in action. Love it.
The Body Bottle
by Scott Andrew Bird
Filed in : Equipment
Via Fat Man Unleashed : The Body Bottle. Interesting idea.
Is that your dog flashing?
by Scott Andrew Bird
Filed in : Equipment
Via FitSugar : Next time you're taking your dog for an evening run, make sure he/she stands out. Visiglo flashing collars and leads.
ROM - The Four Minute CrossTrainer
by Scott Andrew Bird
Filed in : Equipment
The ROM - a very unusual piece of equipment. Take a look at the video.
Splitboarding
by Scott Andrew Bird
Filed in : Equipment
Splitboarding - looks great. Video by Thrillhead Creations.
The Craziest Fitness Gadgets Ever
by Scott Andrew Bird
Filed in : Equipment
Via Digg : First Page Fitness takes a look at some extremely unusual fitness gadgets from over the years. Very, very strange.
Outdoor Fitness
by Scott Andrew Bird
Filed in : Equipment
If you've ever considered designing your own outdoor gym (perhaps Kris has started something), take a look at the equipment from Outdoor Fitness. It's much, much more than the usual suspects.
Win a Globe City bike
by Scott Andrew Bird
Filed in : Equipment
Via Get Outdoors : If the Walk to Work Day has you thinking - but cycling's more your style - try the "11th hour" contest over at ThisNext. There's a superb Globe City commuter bike up for grabs. Beautiful.
The Expresso Experience
by Scott Andrew Bird
Filed in : Equipment
Tags : cardio
Via Bornrich : No, I'm not talking about coffee. Riding a stationary cycle just got a whole lot more interesting - take a look at the Expresso.
Digiwall
by Scott Andrew Bird
Filed in : Equipment
Tags : climbing
Via Get Outdoors : Is it too early to begin compiling a Christmas wishlist? The Digiwall is somewhere between a climbing wall and a computer game (take a look at the video).
Man, I want one.
Aqualogix
by Scott Andrew Bird
Filed in : Equipment
Tags : kettlebells
As things gradually heat up around here, the backyard pool looks increasingly inviting as a potential gym. Once it does, these are definitely up for consideration. Very interesting idea - Aqualogix.
Update : For some more ideas for in-pool training, check out this piece on CareFair. Or grab the kettlebells.
Squat Strap
by Scott Andrew Bird
Filed in : Equipment
The Squat Strap - an interesting piece of equipment.
How to Make Your Own Bumper Plates on a Budget
by Mehdi Hadim
Filed in : DIY
Tags : DIY, Olympic Weightlifting
Bumper Plates.
Well you could buy a set of bumper plates. But this will cost you money. And you end up with twice the amount of plates.
Better is to use 2 old tyres & wheels as bumper plates. Easy & cheap. Here's how to make your own bumper plates.
Bands for Alleviating Wrist and Elbow Pain
by Scott Andrew Bird
Filed in : video
Tags : bands, injury, pain
Via Napalm's Corner : When I came across the great collection of Dick Hartzell videos the other day I somehow managed to miss this one. As I'm still working on the OAC, this is definitely a keeper : alleviating wrist and elbow pain using bands. Excellent.
Nunchaku build guide
by Scott Andrew Bird
Filed in : video
This is an extremely comprehensive video on constructing your own Nunchaku (also Nunchuku or Nunchucks). Superb.
The Trigger Point Therapy Workbook
by Scott Andrew Bird
Filed in : Equipment
Tags : books, pain, recovery
Speedbag Swivels
by Scott Andrew Bird
Filed in : Equipment
Tags : boxing, conditioning
Via Napalm's Corner : Jedd points to an extremely comprehensive guide on the various types of speedbag swivels. Superb.
Tate on the Back Attack
by Scott Andrew Bird
Filed in : video
Tags : TGIF
One of the latest EliteFTS videos shows Dave Tate demonstrating the Back Attack - a superb piece of equipment. If you've ever seen the Westside Dead Lift Secrets video, you'll understand just how useful this machine can be.
Dumbbell Training for Strength And Fitness
by Scott Andrew Bird
Filed in : Equipment
Tags : books
Why Weightlifting Shoes?
by Scott Andrew Bird
Filed in : Equipment
Tags : Olympic Weightlifting, shoes
Tracy Fober points to a great article on the history of weightlifting shoes. If you're thinking of getting a pair, make sure you read this first.
Free FlowFit DVD
by Scott Andrew Bird
Filed in : Equipment
Live in the US? Like a free copy of the FlowFit DVD? Head over to Make America Stronger (this forum post explains what it's all about).
An incredibly generous act.
Spiderman suit may not be that far away
by Scott Andrew Bird
Filed in : Equipment
At least in the ability-to-climb-walls department.
A team of Italian scientists is currently looking at ways to use carbon nanotubes (just think of really, really small drinking straws made of carbon) to create a suit which will allow the wearer to climb vertical walls. The nanotubes are bent into hooks, much like a microscopic version of velcro.
Very cool indeed. Especially the red ones.
DIY Paralettes
by Scott Andrew Bird
Filed in : Equipment
Tags : conditioning, DIY
All Around Strength and Conditioning runs through the process of making your own Paralettes (or should that be Parallettes?). As you can see from the picture, they're certainly nice and sturdy.
Definitely on the list.
The Chocolator
by Scott Andrew Bird
Filed in : Diet and Nutrition
Via Gizmodo : Still hungry? Via French design group 5.5 comes this - The Chocolator. Mmm.
Setting up a home gym in Kansas?
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
As much as I enjoy making my own gym equipment, sometimes it's great to purchase a few pre-loved items. If you're in Kansas, you may be interested in this sale noted over on Chasing Kaz. It's a fantastic setup.
Li'l Gym
by Scott Andrew Bird
Filed in : Equipment
The New Inventors isn't exactly home to the latest in fitness gadgets (in fact, I don't recall ever seeing one on there), but tonight was an exception. Enter the Li'l Gym.
Underwater treadmill
by Scott Andrew Bird
Filed in : Equipment
Tags : recovery, treadmill
Just when I thought there were no more twists possible to the humble treadmill, I came across this - an underwater treadmill [streaming, 11.4mb .flv download]. Currently it's being used to assist those with Cerebral Palsy; though no doubt it there be a wide range of rehab uses in the near future.
Looks perfect for very light recovery sessions.
Max Rack Video Demos
by Scott Andrew Bird
Filed in : video
Although not quite as free as a traditional power rack, the Max Rack is certainly a big step up from the original Smith Machine. These video demos will give you an idea of just how far it's come.
Bodyblade
by Scott Andrew Bird
Filed in : Equipment
Rolf Harris may have been on to something after all. Bodyblade.
Omnidirectional Treadmill
by Scott Andrew Bird
Filed in : Equipment
Tags : running, treadmill
Via Gizmodo : There have been some very creative treadmill designs recently, including Happy Runner, the Rollator and the split-belt treadmill CNN pointed to recently. And my personal favourite - the Treadwall.
This, however, moves straight to the top of the list - the omnidrectional treadmill. No doubt Nintendo are already looking at it for the Wii.
Inexpensive floor protection
by Scott Andrew Bird
Filed in : video
Protecting the gym floor's something I've been considering a bit lately; particularly as it's winter here and several of the usual outdoor items are currently indoors. I'm still trying to track down a waterproof mat that's occasionally used on rainforest paths here (not as common as you might think); but this suggestion from Anthony DiLuglio is definitely one to think about.
DIY Skimboard
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
Getting hot there yet? Perhaps it's time to knock up a skimboard and cool off.
eHow has the details. Incidentally, a couple of the suggestions made in the comments sound great. If anyone tries them, let me know.
Ropes Gone Wild
by Scott Andrew Bird
Filed in : video
I love rope training. In the latest Minute of Strength newsletter, Anthony DiLuglio takes a brief look at the value of undulation work using thick ropes. Lots of fun.
The Perfect Pushup
by Scott Andrew Bird
Filed in : Equipment
Via Former Fat Guy : This is an intriguing idea - pushup stands with a twist, quite literally. The Perfect Pushup.
Split-Belt Treadmill
by Scott Andrew Bird
Filed in : Health
Tags : brain, running, treadmill
Via CNN Health : The discovery that separate nerve networks are responsible for how each leg moves has led to an intriguing piece of fitness equipment - a split-belt treadmill.
The separate belts can be moved at different speeds to one another - even in different directions - in order to force the brain to adjust the way you walk. Although it was originally designed to aid stroke victims, I suspect it has a far greater range of potential uses.
Looks great.
GymSkins
by Scott Andrew Bird
Filed in : Equipment
I've never been a big fan of gloves, but these are intriguing. Anyone tried them?
¼ Pipe Tow-in
by Scott Andrew Bird
Filed in : events
This year's Planet X Winter Games - held this weekend at Perisher - introduced a new technique with a commonly-seen piece of equipment. A winch is traditionally used to haul skiers up the slope; a carefully selected field of professional athletes tested its use in the opposite direction.
With a boost of up to 60km/h, there was certainly some interesting action. Not to mention a few extremely large grins.
Plunge pool, hold the ice
by Scott Andrew Bird
Filed in : Equipment
Tags : recovery
Via SCAQ : the iCool Plunge Pool - the 'secret weapon' of Aussie swimmers at the 2004 Olympics - is an interesting-looking recovery aid. With no ice involved, it's essentially a well-crafted, temperature controlled, portable bathtub.
Looks - dare I say it - cool.
Tracy Reifkind Sock Sleeve
by Scott Andrew Bird
Filed in : Equipment
Tags : injury prevention, kettlebells
Tired of re-tearing callouses during your kettlebell workouts? Try the Tracy Rif Sock Sleeve. Put some of those lone socks to good use.
Treadwall
by Scott Andrew Bird
Filed in : Equipment
Tags : climbing
Treadwall.
Bending Wraps
by Scott Andrew Bird
Filed in : Equipment
Tags : bending, grip, Old-Time Strength
Via Napalm's Corner : in another bit of superb timing, Jedd mentions a couple of new wraps noted recently on the Gripboard. Will definitely be grabbing a pair (as for the chamois leather I've been using, well, it's time for an early retirement).
Overview of the Pikal Folder
by Scott Andrew Bird
Filed in : video
Physical Strategies points to a couple of great videos (including the overview above) on the Pikal Folder. Good stuff.
Weightlifting shoes
by Scott Andrew Bird
Filed in : Equipment
Looking for new weightlifting shoes? The Mighty Kat has a couple of suggestions.
Work out to the beat
by Scott Andrew Bird
Filed in : Equipment
Via Get Outdoors : if you're like me, you often find yourself lifting weights in time with the music that's blasting away (just think speed deadlifts and Motörhead's Ace of Spades). BODiBEAT lets you switch this around; with the tempo of the tunes automatically synced with your current movements. Excellent.
The Bopper
by Scott Andrew Bird
Filed in : Equipment
Tags : bands
Jedd points to an unusual piece of fitness equipment from Iron Woody (who have some superb stuff, incidentally) - the Bopper.
Enjoy taking your dog for a run?
by Scott Andrew Bird
Filed in : Equipment
Via FitSugar (don't ask) : Head over to Cardio Canine, and take a look at the Human Harness and Dog Leash. Interesting idea.
The Rollator
by Scott Andrew Bird
Filed in : Equipment
Tags : treadmill
Via Gizmodo : another highly unusual creation from the guys at Dutch design firm OOOMS - the Rollator. A treadmill designed for outdoor use.
Take a look at the video [1.5mb, .avi].
Technology and Fitness : The Sustainable Gym
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY, equipment
Rob Deveraux (California Fitness) and Doug Woodring (Motorwave).
What is a sustainable gym?
Exercise bikes.
One of the many ideas behind the Sustainable Gym (notably developed and supported by renowned inventor Lucien Gambarota) is to re-use some of the energy expended by the gym's patrons to power these devices. Whilst this wouldn't necessarily eliminate the electricity bills overnight, it'd cut them down considerably.
Sounds great - where can I try this?
Part of the California Fitness team.
Another option is to construct your own. As a noted supporter of the 'DIY Gym Equipment' concept, I'm very much in favour of this idea.
Although the obvious equipment to benefit from this treatment sits firmly in the cardio area, there's no reason to avoid the heavier resistance machines. Rowers lie somewhere in the middle ground, and are ripe for a bit of energy-saving DIY.
Has anyone here played around with the equipment in their own home gyms (cardio gear or otherwise), with an idea to re-using some of the energy put into them?
Back support for overhead pressing
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
The indoor home gym gets plenty of use at this time of year - especially with the rapid onset of winter here. The old familiars definitely come out to play.
One of these is the overhead press, in its many forms. As there isn't much in the way of headroom (just enough to squeeze in chin-ups, but muscle-ups on the same bar are out of the question) I perform the overhead stuff seated on the bench; usually within the rack.
With any press work like this, the lower back takes a lot of the strain and there's a definite tendency to lean back. To reduce the back work a little and shift the emphasis to the shoulders and upper arms, I use a piece of old kitchen bench-top as a back support. This is heavy, stable and does the job extremely well.
Perhaps not the most complicated piece of DIY gym equipment I use, but certainly one that gets a lot of attention. Now on to the fun part - building up a bit of decent shoulder strength.
LaserTour System
by Scott Andrew Bird
Filed in : Equipment
I love browsing through eBay, second-hand shops and the local markets; so, apparently, do the guys over at Swapatorium. Their latest discovery : a $20,000 (original price) exercise bike + video setup, that looks uncannily similar to my Reebok Cyberrider.
Apart from the price that is.
What will fitness gadgets look like in another 25 years?
Grip Dominator
by Scott Andrew Bird
Filed in : Equipment
Tags : grip
There are some very interesting grip exercise ideas on the promo video for the Grip Dominator II, over at Into Combat (an excellent site - well worth a look around). Wheels are definitely turning.
PDA Skunkworks
by Scott Andrew Bird
Filed in : Equipment
Tags : neck
Dr. Ken Leistner showing off his 2nd generation spiked helmet in 1971.
Flowboards
by Scott Andrew Bird
Filed in : Equipment
Via Get Outdoors : The Flowboard. A very interesting idea.
How to Soften Your Lifting Belt
by Scott Andrew Bird
Filed in : Equipment
Tags : powerlifting
Powerlifting Watch points to an interesting discussion regarding the softening of your belt. Personally, I agree with the 'just wear it' approach. How do you soften yours?
Gear Trade
by Scott Andrew Bird
Filed in : Sites
Tags : conditioning
Via Rock Climbing for Life : The pleasure of training outdoors knows no bounds. If you're planning to keep your conditioning up this summer with a bit of hiking, climbing or mountain biking; head over to Gear Trade. They've got some great stuff (pre-loved, of course).
Buyers' Guide : the Power Rack
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, equipment
Customisable Pro 3x3 rack over at EliteFTS.
Height
If you're planning on doing any overhead work (Military Press, Overhead Squats etc), you'll need a bit of headroom. This will require both a high ceiling and a tall rack (mine is about 7' tall - high enough to stand in, but I'm forced to do seated versions of the above exercises).
For chin-ups, make sure there's enough room above the rack for your head to clear it comfortably (particularly if kipping's your thing). Also check that there aren't any light fittings overhead (sounds obvious, but you'd be surprised).
Weight, weight stands
Nearly every rack on the market these days will comfortably take several hundred kilos. This is fine for most people, and the small percentage of the population who demand heavier weights (and I really can't blame them) will probably already have their favourite rack picked out. If not, take a look at these over a EliteFTS.
On a side note, it can be extremely handy to have a few bars on the rack itself to hang plates on. Especially once you get into your work sets.
Attaching bands
Whilst you can always loop bands over heavy dumbbells, hooking them directly onto the rack is much, much simpler. If you regularly use bands in your training, a rack with a selection of dedicated hooks or pins is definitely worth looking at.
Spacing of pin holes
One of the things that delineates the cheaper racks from the ones that people are seen drooling over in garages everywhere is the spacing of the pin holes (the holes down the side of the rack that the pins are placed in). Within reason, a smaller gap between the holes allows for a greater degree of flexibility. Anything down to about 1" is fine (the cheaper racks have a gap of 2" or more).
Want to work on your sticking point from just there? Now you can.
NB : the spacing sometimes varies within the one rack. If it does, the finer spacing will most likely be in the middle of the working range; where it can be used to your advantage.
Extra J-hooks, extra pins
By default, many racks only come with a single pair of J-hooks (the hooks the bar sits in just prior to the lift). A second set can be extremely handy - for the other side of the rack (either internal or external).
Extra pins are also extremely handy for restricting the range of motion. For several great ideas on this see the Altering Barbell Kinetics ebook (free) I mentioned a while ago.
Width
Although the width of a barbell never changes (within one type, that is - standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack's minimum width will depend largely on what you're going to do with it.
Sumo squats and rack pulls will take the most room; somewhere around 40" would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).
If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you're buying them both at the same time, great. Test them out.
One more thing to note with the bench inside the rack - if you plan to use dumbbells from the bench, make sure there's plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea - a couple of rubber mats will do nicely.
Hard-Style Summer '07
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks, kettlebells
The latest version of Hard-Style - Dragon Door's regular magazine - is ready for download [.pdf, 9.1mb]. Enjoy.
Altering Barbell Kinetics
by Scott Andrew Bird
Filed in : Equipment
Tags : ebooks
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.
Heavy Sandbag Training : Part II
by Michael Amos
Filed in : Articles
Tags : sandbag
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:
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:
For those who lift alone : bench press 'off helper'
by Scott Andrew Bird
Filed in : Equipment
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.
Unconventional workout tools
by Scott Andrew Bird
Filed in : Equipment
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.
DIY Rings
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
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.
Use what you've got
by Scott Andrew Bird
Filed in : photos
Via Royce's Rants : Outdoor training in Ghana. The heat certainly isn't an excuse.
The Home Gym 2007
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, DIY, grip, home gym, kettlebells, rope, sledgehammer training
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.
Quick and easy forearm exerciser
by Scott Andrew Bird
Filed in : Equipment
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.
DIY Stongman log
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
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.
Building an Electric Bike
by Scott Andrew Bird
Filed in : Equipment
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.
Ring Training
by Scott Andrew Bird
Filed in : video
Tags : rings
Ring training looks great [streaming, 2.6mb .flv download]; definitely time to get some of these for the home gym.
Home-made Medicine Ball
by Scott Andrew Bird
Filed in : Equipment
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.
Home-made heavy bag : like hitting a real opponent
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
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.
Compact Trainer
by Scott Andrew Bird
Filed in : Equipment
This has got me seriously thinking about my home gym. And it's all good.
Farmers Walk bars
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
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) :
They work well and are well balanced and all this for just a few dollars!
Horizontal Pinch Device
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, DIY, grip
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.
Debut of the Stonebell
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY, kettlebells, stone lifting
Stonebell.
And yes, it is part of the DIY Equipment competition. One of several great entries.
BFS Magazine Archives
by Scott Andrew Bird
Filed in : Equipment
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.
Nike Free in the Gym?
by Scott Andrew Bird
Filed in : Equipment
Tags : shoes
A recent piece by Mike Demeter has me thinking about the Nike Free line of shoes that are designed to mimic the behaviour of bare feet as closely as possible. I can certainly see their appeal for runners; has anyone tried them whilst lifting weights?
There's something about barefoot deadlifting that never feels quite safe. Not that a running shoe would make much difference if I were to drop a plate on my foot (once was quite enough, thank you), but it's a psychological edge.
Adjustable Deadlift, Shrug, Row bar
by Scott Andrew Bird
Filed in : Equipment
This is superb. Pat Hodgson (aka 'The Dark Master') has produced plans (complete with a few renderings) for an adjustable deadlift/shrug/row bar. As all three of these exercises rate highly on my list of 'fun things to do in the gym', I can definitely see this getting a lot of use.
The plans have been made freely available [.pdf, 1.1mb]; all that's requested is a photograph of any that are built. Any welders out there?
The Perfect Stonebell
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY, stone lifting
It's a stone ... it's a kettlebell ... it's a stonebell. Great idea.
DIY Equipment Ideas
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, clubs & maces, DIY, grip, kettlebells, leverage, thick bar
If you'd like to enter the DIY Equipment Competition but are lacking inspiration, here are a few ideas that just may get things rolling :
A harness for towing a car
Thinking of the car as an enormous, heavy sled; how would you hold onto the straps to tow it? Especially if you're facing away from it.
A harness would spread the load over a lot more of the body than simply looping the straps around your waist.
Bar thickeners
Using a thick bar can be great fun, for just about any exercise. The problem comes when you go to fatten up an existing bar - usually the entire length of the bar is thickened. All that's needed, though, is for the bar to be thicker in the sections you're holding; not the bar's full length.
A pair of clamps would be great, each a little more than the width of your hand, to lock around a standard or Olympic bar and fatten it up to a more respectable 2.5" - 3". These could then be taken from bar to bar.
Board for step-ups (in rack), rows and back rest for shoulder work
This is a fairly simple one - a piece of wood about the size of an ironing board, smooth (you're going to be lying on it) and strong (you're going to be stepping up onto it with weight). Near each end would be a groove designed to fit around both the pins (for rows and step-ups) and the main vertical bars of the rack (for seated overhead presses, to act as a back support).
Lat pulldown attachment for rack
As much as I love performing chin-ups, the occasional use of a lat pulldown is great. A simple attachment for the rack would be a beautiful thing.
Cable attachment for rack
I tend to use bands for many traditional cable exercises, but of course this alters the strength curve quite a bit. A simple cable setup for the rack would be superb.
V-handles
These come in handy for a range of exercises, including rows, deadlifts and chin-ups. The ability to add straps, ropes or chains is a bonus.
Sandpit
For throwing kettlebells, dumbbells or anything else that would make a nice dent in your lawn.
Clubbell
There are many cool things that can be made by simply filling unused toys with sand (such as the medicine ball Jim made a while ago), and clubs are no exception. For starters, grab a plastic baseball bat and a bag of sand.
Sliding bench
Despite the advertising, the Total Gym (particularly the basic models) is a wonderful device. I tend to use it for warm-ups, but it's also great for rehab and endurance training workouts.
A similar setup would be a great addition to many a home gym. All you really need is a sliding platform on angled runners, and two cables with which to pull yourself along. Similar to a rowing machine.
The Rowbike
by Scott Andrew Bird
Filed in : Equipment
I've always lived in cities where horizontal sections of road are few and far between, so I remain somewhat skeptical. Still, it's an interesting idea. The Rowbike.
Ultimate Ladder Training
by Scott Andrew Bird
Filed in : video
The promo video [streaming, 2.4mb .flv download] for the Ultimate Ladder DVD shows just how versatile this piece of equipment can be.
Competition : Home-made Gym Equipment
by Scott Andrew Bird
Filed in : competitions
Tags : conditioning, DIY
I've come across some great home-made gym gear over the past few years (check out DIY : Home-made gym equipment I and II), as well as having a go at creating my own. However, I'm always on the lookout for more; and this is where you come in.
Competition
Construct something for use in your workouts. It doesn't matter whether it's a sandbag, a squat rack or a full-blown all-in-one machine. The only constraint is that is has to be constructed between now and May 30 2007. No old stuff, please.
To submit it, either :
or
Prizes
The prize list includes some great stuff from the guys over at the Diesel Crew (including a t-shirt and their superb ebooks); as well as a couple of mystery items from Straight to the Bar. More details over the next few weeks.
Judging
The judging will be done by you, the reader (via a poll). In the case of a tie, I'll cast the deciding vote.
Finally
The most important part of this exercise is to enjoy the equipment you've just built. Have fun.
MX9 Workout Master
by Scott Andrew Bird
Filed in : Equipment
Tags : kettlebells
Dance Dance Revolution? A Wii perhaps? How about the MX9 Workout Master.
Or a couple of kettlebells. Preferably outdoors.
ZorinPump
by Scott Andrew Bird
Filed in : Equipment
Via Get Outdoors : the ZorinPump. Ingenious.
DIY: Home-made Gym Equipment II
by Scott Andrew Bird
Filed in : Equipment
Tags : chinning bar, climbing, DIY, sandbag, sled dragging, weight vest
Pullup bar from CelticKane.
IronOnline From Dave Draper's excellent site : several terrific ideas, incuding an axle-mounted wrist wroller, a poor man's Reverse Hyper bench and a home-made weight vest.
CelticKane
Want a pull-up bar but don't want to drill any holes? CelticKane has a great solution.
From the forums
The RossTraining Forum is always filled with great ideas, including : a home-made sled that rivals commercial offerings (Jason Kirby has a brilliantly simple alternative) and Make Your Own Gear. Superb.
The Crossfit Forums are similarly active, with great ideas such as this : attaching a climbing rope.
XXX Powerlifting
Can't afford your own monolift? The guys at XXX Powerlifting have the next best thing.
Anvil or Hammer
Anvil or Hammer recently held a kettlebell painting contest, in conjunction with the Art of Strength. Even if you missed the contest, Mike has some great tips on kettlebell painting. One of the best ways to customise your home gym.
Heavy Sandbag Training : Part I
by Michael Amos
Filed in : Articles
Tags : clubs & maces, grip, leverage, sandbag
DIY Sandbag.
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.
Being that it's your first year of sandbag, let me try to clear up a little confusion. Sandbags are a subset of what could be called odd object lifts, Dinosaur Training or Turbulence Training. Sandbag training isn't the whole of any of these things nor do any of these fully encompass sandbags. Sandbags are physical training tools that are malleable in your routine more so than most things and yet harder to train with as well. Sandbags represent strength training and weightlifting at their purest. There are no federations, clubs, suits, belts or even rules. Sandbags remind us that in the real world not every object comes with a perfectly balanced 1" handle, that things are awkward and sometimes even seem to be built to prevent their being lifted.
Hardware:
The outer bag is probably the one ingredient with the most options. Military duffle bags are a popular choice and for a good reason. They are the cheapest bag out there that is durable to take the punishment you're gonna dish out. If you go this route, cut off any buckles and probably the straps too. Depending on the duffle you get, there is a hook at the top to keep it closed. I would cut this off too and consider using rope with a knot in it or duct tape. The reason you are destroying your nice new bag is that your face and body is going to be up close and personal with this bag and there will be weight, sliding and dropping, those actions combined with the aforementioned hazards lead to wounds and lacerations. There are a couple commercially available options out there too. Ironmind makes a great bag that can be bought separately or as part of kit. I personally used this for my first attempts at sandbag training and was very satisfied. There are a couple other manufacturers of sandbags out there. So far, none of them have been designed to hold 150 pounds or more, for that reason, they are not an option for me.
The middle bag is not for everyone. The middle bag is your basic sandbag, the mesh kind that are used keep water at bay, on levees and such. You can order these online or buy them at your local hardware store, you can buy several for a dollar in most cases. I made use of these but you don't have to. These come in really handy if you are still experimenting with weights. I'll cover the difference more in a moment.
The inner bag is always a good idea. This is basically a plastic bag, usually a trash bag, often several of them. The basic idea is that no cloth bag is very good at keeping sand inside. It leaks, it gets in your hair, clothes and carpet. This won't kill you but it gets old. Your sandbags lose weight over time this way too. I actually did not use these in my first pass at sandbags and was just fine but I'm tired of sand in my car so you can bet I'll use them next time.
The last thing you need is some sand. It's as easy as going to the hardware store and buying some. I found it in the aisle with garden and landscape supplies. Ask around if you need help. I used play sand for about $5/50lbs. Some people choose to use pea gravel. It's not gonna be as dense or roll as easily but it works really well, leaks less and is less dusty if you didn't use an inner bag. Obviously you could go out and find sand on the ground too, that is up to you. Personally I like a clean source. Any stick or sharp rocks will wreck your bag and will wreck you, possibly.
You've got your equipment, it's time to get down to the business of building sandbags. There are two ways you can do this,as I eluded above, I'll talk about them both and you can pick:
Sled dragging without the sled
by Scott Andrew Bird
Filed in : Equipment
Another great idea by Jason Kirby. Sled dragging without the sled.
Homemade sled
by Scott Andrew Bird
Filed in : Equipment
Via the RossTraining forums : a great-looking home-made sled. Not bad at all.
Make your own gear
by Scott Andrew Bird
Filed in :
Tags : DIY
Via the RossTraining forums : If, like me, you can never have too much DIY fun when it comes to equipping the home gym, head over to Make Your Own Gear. Great stuff.
Workout Gear - Music
by Scott Andrew Bird
Filed in : Reviews
Tags : music
This is the fourth part [see parts 1,2 and 3] of this month's collaboration with Run to Win's Blaine Moore on workout audio; looking at just a few of the options available for listening to music whilst working out.
Whether you're lifting weights, dragging a sled or simply going for a run; working out in silence just doesn't seem right. Here's a look at some of the gear that will help you avoid those peaceful times.
Sport or in-ear headphones
When you're moving around the last thing you want to think about is constantly readjusting your headphones. There are a few varieties of earbuds on the market that are designed for sports or workout use; snug fitting, water resistant and tough enough to take a bit of abuse.
I tend to use the earbuds that came with the iPod, but I've been gazing longly at the Sennheiser PMX 70s. Very nice.
Rave headband
A little over a year ago I tested out the a Rave headband mp3 player (the Rave19, a 256mb model). Since then there have been many improvements in sporting headphone technology (including the storage capacity, which almost seems laughable now) which have nearly rendered this obsolete. In my case, the Rave headband sits quietly in the corner whilst an iPod Shuffle gets all of the attention during workouts. Larger capacity, better sound. Case closed.
I am, however, interested to hear from anyone who's tried the later models of these headbands. The idea itself is fine.
Armbands
I can remember the first time I saw someone out running whilst carrying a Walkman in one hand. My first thought was 'Why don't you put that thing in your pocket?', and as mp3 players took over the role I found myself asking the same question.
An armband fulfils that role nicely. Not only does it give you somewhere to put your mp3 player / mobile phone whilst out running / working out, it provides basic controls (or gives you easy access to the player's own) allowing you to switch between songs and adjust the volume. Very nice.
Nike shoes
I'm yet to be convinced by this one. The underlying idea is good - moving the music source to a private, unobtrusive location - but it does have 'Nike marketing exercise' written all over it. Once the technology is used by a few other vendors I may be a little more enthusiastic.
Mp3 player
As I mentioned above, I use an iPod Shuffle for my workout music. This isn't due to any great benefits of this particular player; I just happen to have one.
Its role is simple. A playlist of appropriate, aggressive music is copied onto it prior to working out (I don't leave it on there as its a bit of a shock to hear Motörhead in between two TWiT podcasts) and the player put into random mode.
If I'm doing exercises which have the bar at or below waist height (most rowing, shrugs, pulls etc), then I wear the Shuffle. The player itself hangs from its lanyard at about chest height (it's a 1st gen, so there's no clip).
If the bar is going to be above waist height, I plug the player into a stereo and fill the house with noise. Good fun.
Incidentally, if you haven't tried hooking your mp3 player up to a hi-fi, there really isn't much to it. Although there are a few dedicated connectors on the market, these are incredibly expensive (the first one I looked at was £80). All you need, however, is a cable which has two RCA plugs on one end (for the line-out on your amp) and a 3.5mm / 1/8" plug on the other (for the headphone jack of the mp3 player). That's it - you're now looking at only a few dollars.
Ultimate Fighting Machine
by Scott Andrew Bird
Filed in : video
Tags : martial arts, MMA
The Ultimate Fighting Machine [streaming, 1.2mb .flv download]. The home gym just got a whole lot more exciting.
Skateslider
by Scott Andrew Bird
Filed in : Equipment
Can't decide between blading and skiing? Try Skateslider.
The Demise of Monkey Bars
by Scott Andrew Bird
Filed in : Articles
Tags : bodyweight
'Hey hey, we're the Monkeys, and people say we monkey around'
- Tommy Boyce and Bobby Hart
A few weeks ago I visited Sofala, an old mining town near Bathurst, NSW. Russell Drysdale depicted the main street in his 1947 painting Sofala, and it hasn't changed much in the 60 years since. It's a dry, desolate, dusty place - and quite beautiful. I love it.
Whilst walking along this same street I noticed something that I haven't seen for a number of years - monkey bars. There they were, in a childrens' playground neatly slotted between a pub and a toilet block (perhaps not the best location, but it was relatively well protected from the sun). It was a very unusual sight.
If you're not quite sure what monkey bars are, picture a smooth-runged steel ladder placed on its side. The whole thing is supported on poles, keeping it 7' or 8' off the ground. A chinning bar on steroids, if you will.
A few decades ago - when I would have first played around on monkey bars - they seemed to be everywhere. In their original, simple form or as part of more elaborate constructions such as rockets and aeroplanes. To a young boy with a big imagination, they were magical.
Stocking Your Outdoor Gym
by Scott Andrew Bird
Filed in : Equipment
Rocannon takes a look at a simple, efficient equipment list for an outdoor home gym. Sounds like a great way to start.
Nails : Converting Imperial to Metric
by Scott Andrew Bird
Filed in : Equipment
Tags : bending, Old-Time Strength
150mm (6") Nails.
I'm currently re-reading the Diesel Crew's Bending eBook (review), which discusses in great detail the many fun things to do with nails, bolts and other metal objects and the equipment and techniques necessary in order to do them. However, as I quickly discovered, the nails sold here these days are denoted solely by their metric measurements. The days of dual notation and handy conversion charts have gone. For anyone who finds themselves in a similar position, here are a couple of charts which should prove indispensable.
Nail shank gauges (diametres)
|
| Nail Penny sizes | In fractions of inches | In millimetres |
| 2d | 1 | 25.4 |
| 3d | 1 ¼ | 31.8 |
| 4d | 1 ½ | 38.1 |
| 5d | 1 ¾ | 44.5 |
| 6d | 2 | 50.8 |
| 7d | 2 ¼ | 57.2 |
| 8d | 2 3/8 or 2 ½ | 60.3 or 63.5 |
| 9d | 2 ¾ | 69.9 |
| 10d | 3 | 76.2 |
| 12d | 3 ¼ | 82.5 |
| 16d | 3 ½ | 88.9 |
| 20d | 4 | 101.6 |
| 30d | 4 ½ | 114.3 |
| 40d | 5 | 127.0 |
| 60d | 6 | 152.4 |
| 70d | 7 | 177.8 |
| 80d | 8 | 203.2 |
| 90d | 9 | 228.6 |
| 100d | 10 | 254.0 |
Attaching a climbing rope
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
For those that like to make their own gym gear (and I definitely include myself in that group), Fightraining points to an interesting thread on the Crossfit forums. The topic of discussion this time - attaching a climbing rope to a rack. Very interesting.
Kettlebell painting contest
by Scott Andrew Bird
Filed in :
Tags : kettlebells
Anvil or Hammer and the Art of Strength are holding a joint kettlebell painting contest. This is perfectly timed, as the only thing holding me back from adding a bit of colour to my own bell is the current weather (it's been raining for a few days now, and after 7 years of drought conditions that's great).
If you're new to the realm of kettlebell painting, don't panic - it's a fairly simple process. Just treat the bells the same as any heavy outdoor metallic objects. And avoid painting the handles.
For more information on the contest itself, head over to Anvil or Hammer. Should be fun.
As for the painting, the following articles may come in handy :
How to spraypaint a kettlebell
Paul Makepeace
Finish Facts and Recommended Maintenance
Iron Horse Kettlebells
Vintage Barbell
by Scott Andrew Bird
Filed in :
In addition to grabbing an Inch Dumbbell replica (once I can actually lift the thing), several of the other items on my long-term home gym shopping list are here : Vintage Barbell.
Setting Up A Home Gym
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, bodybuilding, conditioning, DIY, grip, home gym, juggling, kettlebells, music, sandbag, tearing
George Eiferman, Dave Draper (benching) and Chuck Collaras at The Dungeon.
I haven't worked out regularly at a commercial gym for the best part of a decade. Usually the unfamiliar iron makes an appearance in my routines when traveling (although there are exceptions) - whether for personal or business reasons. The majority of the time, however, the home gym is my friend.
There are several obvious advantages to this. It's cheaper, the music is under your control, and nobody's going to look at you strangely when you try out that new thing with bands you read about last night. You're in charge.
When setting up your home gym, there are a few things to keep in mind. This article should be enough to get you started along what can be a very rewarding road.
Basic equipment
What do you really need? The answer to that lies in a combination of your goals, finances and available space. To begin with, the following can take you a long, long way :
These items will afford you numerous exercise combinations, are fairly inexpensive to purchase (or can be constructed / bought second hand) and don't take up too much space. A single-car garage is usually large enough.
Outdoor training
When the weather isn't too bad, training outdoors can be both fun and very rewarding. There are several exercises that can be done in the gym, but are usually performed in locations with a little more free space and a lack of breakable objects. Personal favourites include :
If your finances allow it, add a kettlebell to your gym's equipment list (one of the solid varieties - forget the adjustable type). They're extremely versatile things (and no, a dumbbell isn't just as good). A sandbag is easily - and inexpensively - constructed.
Bands and chains
Once you've been working out for a while you start considering two of the items famed for affording variable resistance - bands and chains. Whilst you'll occasionally see bands being used in a commercial gym, chains are definitely in home gym territory.
For the home gym, both bands and chains have the benefit of being fairly space-conscious. If you've already got room for a rack and bench, plus a couple of hooks on the wall, you've got enough room for both storing and using the bands and chains. Once again, if the finances allow it - and they align with your goals - bands and chains can both make great additions to your home gym.
Music
One of the things that often gets overlooked in the planning of a home gym is the power of music. Although I occasionally put on something quite soothing, my usual fare is a little more raucous. If your mum would've shouted 'turn that racket down' through the door when you were a teenager, that's a good start.
There are essentially two ways to do this. One is to share your musical tastes with the world, and pop your referred CD into any player within reach. The other is to load up your favourite mp3 player, put the headphones on and get to work.
Personally I use the under/over rule for this one. If I'm performing lifts where my chest is above the bar (rack pulls, bent rows, shrugs etc) I'll fill the iPod with random metal goodness and pop in the headphones. If the bar is above my chest (bench, overhead pressing, Olympic lifts), I'll switch over to the CD player and fill the room with noise. Getting the bar caught in a headphone cord is a great way to lose concentration (not to mention rapidly reshaping your ears).
Bars, Plates, Hooks and Collars
by Scott Andrew Bird
Filed in : Favourites
Tags : Olympic Weightlifting, plate
Used Plates.
Standard vs Olympic
When I began lifting weights - a little under 3 years ago now, although I gave them a few brief tests a decade or two ago - I started the home gym off with a bench, bar, dumbbells and plates. These bars were standard (rather than Olympic); as were all of the plates.
It was not until several months later I became aware of the differences, and began switching over to Olympic bars and plates. So what are the differences?
There are six key differences between Standard and Olympic plates. If you're aiming to compete in a powerlifting or Olympic lifting event, the Olympic bars and plates are an obvious choice. However, they may still be worth considering for their other differences. These are :
diameter (of hole, bar) : Standard bars are less than 1" in diameter, whilst Olympic bars are a more noticeable 2" or so. This instantly increases the grip component of many lifts.
length (of bar) : a Standard bar measures either 5', 6' or 7' (the 6' seems to be the most common); an Olympic one is always 7'. The extra length increases the stabilisation component of many exercises.
weight (of bars) : a Standard bar weighs in at around 10kg, an Olympic one a much heftier 20kg. The weight of an Olympic bar is easily included in calculations for total weight, as it equals the same as a large (20kg) plate. Whilst there are both heavier and lighter plates available, the 20kg (44lb) is common.
cost : the major factor in the favour of Standard bars and plates is the cost, which is generally considerably cheaper than the Olympic counterparts.
comparison : for both calibration and historical reasons it is usual to see Olympic bars and plates used in competition. However, even if you're not competing, it's great to be able to instantly compare your own lifts to those you've seen on the platform.
threading and knurling (of bars) : Standard bars often have threaded ends (for the collars), whilst Olympic bars are typically smooth throughout this section. Olympic bars also differ in the knurling on the bar, which is similar from bar to bar, unlike the knurling on Standard bars. This knurling is used not only for grip, but to line your body up in various exercises.
availability : another factor that should be considered when purchasing new bars or plates is their availability. Both new and second-hand bars and plates are more easily found in Standard sizes. When it comes to buying plates - particularly at this time of year - a great place to start is the nearest garage sale. Joe Skopec has a great article on cleaning up the rusty iron you often come across in such a sale.
Fat bars
Fat bar pushdown.
One thing to keep in mind - especially if you're fattening up your own bars - is that the plates themselves will be unchanged (whether Standard or Olympic); only the bar itself will be altered. For a very simple way of doing this, take a look at a couple of pictures of my chinning bar being given the fattening treatment. A similar process was then employed to thicken up a couple of dumbbell handles.
Hooks
J.V. Askem performing Front Squat.
1-Ton Hooks.
Power Hooks.
Atlas Stone Training Handle
by Scott Andrew Bird
Filed in : Equipment
Tags : stone lifting
Atlas stone lifting with strap.
Bungee Backpack
by Scott Andrew Bird
Filed in : Equipment
Tags : running, walking
Saw this mentioned in several places, the first of which was The Mighty Mix : a bungee-powered backpack. The backpack - developed by biologists at the University of Pennsylvania - reportedly reduces the force felt by the wearer by up to an astonishing 86%. If you like to carry a few things with you when you go running, this looks like a great addition to your arsenal.
I'm now waiting for this to be combined with a previous invention from the guys at Penn Uni, an electric backpack. Or perhaps even a solar-powered one.
Glossary - strength training equipment
by Scott Andrew Bird
Filed in :
Tags : assistance device, bands, conditioning, grip, kettlebells, plate
This month's article collaborations with Run to Win's Blaine Moore will centre around training equipment. Before we get into the articles themselves, a few definitions are in order.
If you'd like to suggest an addition or change to this list, either leave a note in the comments or drop me a line.
bands : along with chains, bands are the usual method of employing 'accommodating resistance'. This simply means that the weight gradually increases throughout the concentric part of the lift; as well as making the eccentric part a little more difficult.
If you haven't seen them before, picture a normal elastic band blown up until it's about 6' in diameter (and extremely strong, of course). Fantastic things.
belt : a weight belt serves two main purposes [1]. The first is to reduce stress on the lower back whilst the lifter is working in an upright position, the second is to prevent hyperextension of the back during overhead lifts.
As with weightlifting gloves, the belt is often used - if at all - for the heavier sets only.
bench : along with the power rack, the bench forms the hub of many a home gym. If you're wondering why you can't simply lie on the floor for your pressing work, you can; the bench, however, affords a greater range of motion and allows for the benefit of leg drive.
bench shirt : this is an item used by some powerlifters (it's why you'll hear things such as a 'shirted bench'). The bench shirt is a tight, dedicated garment which acts much like a rubber band - making it a little more difficult to pull the bar down to your chest, but easier to press the bar back up again. A shirted bench is typically 100lb or more above a raw (or unshirted) bench.
boards : boards are used for board pressing, a bench press variation which allows the training of specific ranges of motion. Wooden boards of the desired thickness (usually between 4 and 14 inches) are held over the chest during a bench press, and the bar is brought down until it touches the board.
bumper plates : these are used (usually in conjunction with a lifting platform) for Olympic lifting. They can either be rubber coated or completely made from rubber, and are calibrated, quality plates that are made to take a little more abuse (from dropping) than regular plates. Note that this dropping is generally from knee height or below.
chains : like bands, chains offer accommodating resistance. A common use is with the bench press, where they are draped over the ends of the bar so that only a small portion rests on the floor. As the bar is lowered, this amount increases (gradually increasing the weight being lifted); lowering again as the bar is pressed.
Unlike bands, the resistance changes gradually through both eccentric and concentric parts of the exercise.
chalk : a grip aid. This works largely by keeping the palms dry and is usually used (in strength training) on exercises such as the deadlift, and the Olympic lifts.
dumbbells : whilst various hand-held weights have been around for a long time, dumb-bells as we now know them are a reasonably recent invention (only a few hundred years or so). Initially, many of these were made by taking two small bells, removing the clappers and affixing the bells to the ends of a bar. They were quite literally dumb bells.
farmer's walk implements : one of the exercises often associated with Strongman training (although it is now used reasonably widely) is the Farmer's Walk; walking a set distance with a heavy object in each hand. Whilst many things are used for this exercise - including the humble dumbbell - it is usually performed in Strongman competitions using a pair of Farmer's Walk implements (pictured). If you've never used them before, think dumbbells on steroids.
fat bar : nothing terribly complicated here. A fat bar is no more than a thicker version of a standard bar (2 or 3 inches rather than the usual 1 or so). The extra diameter makes it slightly more difficult to hold; providing an additional grip requirement for each exercise.
gloves : weightlifting gloves (usually fingerless) simply work to increase your grip. As with belts, these are often used - if at all - only for the heaviest set or two.
groove briefs : think of them as underwear for your squat suit. Briefs increase hip drive, reduce groin pain (helping you to train through minor injuries) and add to overall stability. Not to mention making putting on your squat suit a little easier.
kettlebells : offering an incredible variety of exercises (similar to dumbbells in many ways, with a few bonus features), kettlebells are the ultimate in simplicity. A chunk of iron was never so much fun.
monolift : most notably used by competitive powerlifters, a monolift is a simple mechanical device which takes the walkout away from the squat. The lifter is able to establish their favoured stance beneath the bar (without supporting its weight), before the machine removes its support leaving the lifter to squat as usual.
power pants : think of these as the bottom half of a squat suit, with many of the same benefits.
power rack / power cage : a power rack provides a great environment for training numerous exercises in comparative safety. The pins (horizontal bars in the sides of the rack) can be easily moved to several heights, enabling the training of a given exercise through a specific range of motion.
This is one of the first items to consider for a home or garage gym (for serious strength training).
rings : when it comes to upper body strength, ring training delivers in spades. The setup is simple - two rings, each a little larger than a hand, are suspended via long straps. Much more difficult than they look.
sandbag : exactly what it says - a bag of sand. Large, heavy and difficult to grab hold of - perfect.
sled : a platform designed to carry various heavy objects, towed by a rope or equally strong strap. Most commonly tied to the waist when running, it can also be dragged in truck pulling style.
sledgehammer : used for levering (pictured), holds and conditioning work. Excellent for building wrist strength.
squat box : a box squat (which is actually the search term that initially brought me to tsampa.org) is a squat which is performed by sitting back onto a box before standing once again. The box used for this is usually below the lifter's knee height, and often used for other exercises such as several varieties of jumps.
squat suit : functioning in much the same way as a bench shirt, a squat suit essentially makes squatting a little more difficult on the way down and assists on the way up.
stones : if you've ever watched a Strongman competition, chances are you've seen people pick up a series of heavy stones. Whilst these go by several names, they share the simplicity of being a large, heavy, difficult object to lift. Great to watch.
straps : these reduce the need for grip strength in a number of exercises (most things involving a bar) by shifting the supporting role up to the wrists. They're most commonly seen in use with exercises such as shrugs, deadlifts and rows.
weight releasers : these perform a simple function; most commonly used with the bench press, they add weight at the start of the lift and fall off (under control, of course) when the bar is near enough to the floor. This 'drop off' height is adjustable, enabling targeting of sticking points.
As you have no doubt guessed, the pressing part of the exercise suddenly feels a whole lot easier.
wraps : wraps are usually used to support the knees when squatting, and sometimes the elbows or wrists during exercises such as the bench press. They provide support (whilst allowing sufficient flexibility to perform the exercise) and - in some cases - heat.
yoke : Norwegian Strongman Roy Holte demonstrates the yoke, which is a simple (but challenging) piece of kit. Stand up so that the bar sits across your upper back, take the weight and walk as fast as you can. Strongman contests involving the yoke are usually timed events performed over set distances with set weights.
References
1. The Proper Use of Belts During Weight Training
UPDATE Jan 10, 2007 : Mike suggested a few items from Strongman training and Olympic lifting which have been added.
Gripper Seasoning
by Scott Andrew Bird
Filed in : Equipment
Tags : grippers
Ready to Stomp.
For an equally controversial habit see this video [streaming, 609kb .flv via KeepVid], which demonstrates a bit of gripper heating. Personally, I don't see the point in trying to make a gripper easier to use - the fun's in the challenge.
97 Pages of Fun
by Scott Andrew Bird
Filed in : Equipment
Tags : Olympic Weightlifting
Via Jamie : I just grabbed a copy of Dan John's free ebook on Olympic Lifting, From the Ground Up [.pdf, 694kb]. It's a companion to the video (of the same name), and looks like a great read. Well worth getting.
LAHF: home-made chinning bar
by Scott Andrew Bird
Filed in : Equipment
Tags : DIY
This looks great - Jim's latest DIY addition to the home gym, the Hanging Pull-up Bar. You'll never look at the rafters the same way again.
Gymkids
by Scott Andrew Bird
Filed in : Equipment
Tags : basketball, cycling, running, treadmill
Whilst I'm the current owner of a Reebok CyberRider, I'm not sure that partnering exercise with video gaming is a great solution to anything. The latest offering to hit the market - this time targeted at children (or their unsuspecting parents) - is from Gymkids.
Gymkids produces a range of devices for the burgeoning market of young obese video gamers; including a miniature treadmill, stepper and stationary cycle. Unlike similar devices these function by controlling the video game controllers rather than the video games themselves; and so are compatible with a number of games and devices.
Of course, a much more effective way to keep your child in shape (not to mention spending time with them) is to teach them how to play basketball. Or ride a bike. Or run.
Todd-McClean Physical Culture Collection
by Scott Andrew Bird
Filed in : Equipment
Tags : Old-Time Strength
It started more than 40 years ago at the University of Texas in Austin. Terry Todd and his weightlifting coach Professor Roy J. McLean shared a love of strength training history, and between them amassed a sizeable collection of books and magazines.
In 1975 Terry Todd - together with his wife Jan - purchased the strength training collection of the recently deceased Ottley Coulter (who himself had been collecting since the beginning of the century). This combined gathering has widened over the past 20 years to include items from competitive sports, hygiene, nutrition, the Olympic movement, ergogenic aids, naturopathy, vaudeville, anthropometry, and the academic discipline of physical education. It's now an enormous - and exceedingly rare - collection.
A few photographs from this superb gathering provide a glimpse into just how important it is. For a little more detail, try Iron Game History - looks like a great magazine.
Bio-Shirt
by Scott Andrew Bird
Filed in : Equipment
Tags : quantified self
Via Engadget: the Bio-Shirt. With built-in temperature and heartrate monitoring, it has an immediate market. Looks great.
DIY: Home-made Gym Equipment
by Scott Andrew Bird
Filed in : Equipment
Tags : brain, clubs & maces, conditioning, DIY, grip, grippers, leverage, Olympic Weightlifting, stone lifting
Parts list.
Big Steel - Building a thick dumbbell handle Tom Black
Making wooden handles for your dumbbells. You'll find more great stuff on Tom's article page including notes on the construction of a plate-loading sledgehammer and a modified adjustable gripper.
Brian's Strength Training site
Equipment for Janda Sit-ups and other fun things.
Everything from bars to a belt squatting setup.
Building a Lifting Platform (Ironmind)
Randall J. Strossen
Now all you need is a set of bumper plates.
Building Your Own Set of Atlas Stones
Jason F. Keen
Making stones using an old - but effective - recipe of plaster, cement and water. And a couple of inflatable balls. A similar article appears at Body Results.
Some good discussion on the ins and outs of equipment, both store-bought and home-made.
Edgewalls - How to Build a Home Climbing Wall
Construction of a bouldering/traverse wall.
Plastic shopping bags, pipe, a tennis ball and of course lots and lots of duct tape.
A forum for DIY gymrats everywhere.
Building a spring loaded mat. Superb.
If you've ever considered the idea of having your own Glute-Ham Raise, take a look at this. While you're there, check out the home-made slammable medicine ball (based on instructions [.pdf, 1.21mb] from Pierre Augé).
Free instructions for building squat stands and plyometric boxes.
Some great articles here, including Make Your Own 200m Track [.pdf, 204kb]
Plans for a home-made squat rack
Bill McBride
What more could you want?
Want to know the exact dimensions of that bar you're about to transform? They're all here.
Photos of various home-made equipment.
Jackass Chucks
by Scott Andrew Bird
Filed in : Equipment
Ready for some new Chucks? Just came across an add for the new Jackass Chuck Taylor All Stars - featuring the Skull and Crutches logo.
Superb.
Incidentally, the new Jackass movie is out in a month's time - there's a trailer here.
Fattening Up the Chin-up Bar
by Scott Andrew Bird
Filed in : Equipment
Tags : chin-up, fattening, grip, thick bar
The chin-up bar that forms part of the rack - as much as I love it - was just too thin. At a diameter of around 2.5cm/1", it was one of the thinnest bars I use.
Fattening it up a little was a relatively simple (and cheap) process, involving nothing more complex than a length of pipe insulation (just rubber tubing), some super glue and a little cloth tape. If you've never used the tape, think of duct tape with fibres embedded to strengthen it a bit.
Suspended pull-up bar
by Scott Andrew Bird
Filed in : Equipment
Tags : grip
One of the great things about having a rack handy is the regular temptation to stop by and do a few chin-ups. Over the past few days these have been mostly the standard variety - with the only changes being to the grip width - however, there are a few versions I wouldn't mind trying.
Topping the list is the Suspended Bar technique, depicted in all its glory on Rifs Blog, closely followed by the Softball Grip version over on Torque Athletic. That looks like quite a challenge.
The Ab Wheel
by Scott Andrew Bird
Filed in : Equipment
This afternoon I came across this amongst a pile of near-vintage gym gear: an ab wheel. Unlike a lot of fitness equipment for the abs, this one has survived - because it's simple and it works. In fact it's so simple that any sort of rotating bar and a round plate can be used.
Although Ross Enamait makes them look easy (he does a few on the Low Tech, High Effect video [.wmv, 5.1mb] amongst others), the standing version is incredibly hard. In fact, starting with the kneeling version was more than enough to feel it working.
Ab rollout (often called a 'barbell rollout')
Variations
Beginning from a standing start will obviously make the exercise a lot more difficult than the kneeling version. To adjust the intensity between these two stages, try using various inclines (a piece of wood and a staircase are your friends here); and on different surfaces (carpet vs concrete for example).
To make the entire movement more difficult, use only one arm; or attach a light band to make it that much more interesting.
Other considerations
This exercise places quite a lot of stress on the lower back and shoulders (if arms are near horizontal at end of movement). These certainly aren't reasons to avoid it, simply points to be aware of.
Along came Jones
by Scott Andrew Bird
Filed in :
It seems Mr Smith has finally gone 3D.
Cordless Jump Rope
by Scott Andrew Bird
Filed in : Equipment
Tags : conditioning
For the unusally clumsy, lazy, or those in various institutions where rope is considered a risky item. A skipping rope without the rope.
Weight Training and Bodybuilding - Dr Franco Columbu
by Scott Andrew Bird
Filed in : Reviews
Tags : bodybuilding, books, nutrition
This book is an excellent resource for anyone new to weight training - regardless of their reasons for doing this training. It contains simple program outlines for beginner, intermediate and advanced lifters; and details each exercise showing techniques and benefits.
Columbu's credentials - even if you don't remember him in his bodybuilding heyday (and his career was certainly nothing to sneeze at) - are found in a line near the end of the book :
To me, the most important thing is to be as strong as you look.
As the book is filled with photos showing Columbu bending iron bars, lifting a car, pulling over 700lb, benching 475lb etc it is clear that he stands behind this statement.
The book also features a brief look into Columbu's thinking on nutrition (see something like The Bodybuilder's Nutrition Book for a more complete view), as well as various stories covering everything from old-time strongmen to contemporary arm-wrestling competitions. For those leaning toward bodybuilding, a few thoughts on posing are offered.
Overall it's a great read - and worth looking at for the numerous photos alone; as well as the beautifully simple advice from someone who has certainly 'walked the walk'.
Kettlebell Buyers' Guide
by Scott Andrew Bird
Filed in : Equipment
Tags : juggling, kettlebells
For anyone considering adding a kettlebell or two to their home gym, here are a couple of points to keep in mind :
You Won't Find Them in Stores
by Scott Andrew Bird
Filed in : Equipment
Tags : kettlebells
Finding myself without the weights for a while was more than enough reason to track down a local supplier of Kettlebells. I'm not quite sure why, but everything to do with them - from the bells themselves to training manuals and DVDs - seems to be tucked away in various online stores and auction sites.
If you're looking for them, here are a couple of sources to investigate :
Octogen Fitness (Australia)
Although the shipping is a sizeable part of the cost (I was fortunate here as I live close to part of the team and was able to call and pick it up), this is a great source for the Kettlebells themselves in Australia.
Octogen also offer regular workshops to learn the finer points of Kettlebell training.
Australian Kettlebells
The only difference between these and their russian counterparts is the name which has been stamped on them. The starter sets are well worth considering, combining bells with a Pavel Tsatsouline DVD to get things moving in the right direction.
Mike Mahler (US)
I mentioned Mahler a while ago, and he's still working hard to keep his position at the cutting edge of Kettlebell training knowledge. His Kettlebell manual (.pdf) is a great place to start.
The above manual describes - and has photographs for each - over 40 exercises; covering both single and double kettlebell use. I tried a few of them this afternoon, and once I've been through the book I should have a pretty solid routine worked out. The book also has a couple of routines for those just starting out.
I'm keen to read some of Pavel Tsatsouline's writings on kettlebell training, and am most interested to hear from anyone who's already added a book or DVD to their own fitness library. For now though, Mike Mahler has ensured that I'll be enjoying a bit of pain.
16kg of Fun
by Scott Andrew Bird
Filed in : Equipment
Tags : kettlebells
The home gym just got a lot more interesting.
More on the Total Gym
by Scott Andrew Bird
Filed in : Reviews
Tags : conditioning, home gym
If you've somehow managed to avoid the Total Gym infomercials featuring the well-known faces of Chuck Norris and Christie Brinkley, the photo at left should give you an idea of the basic arrangement. It's essentially an inclined bench (with a sliding pad), and a cable at each side to lift/lower the user along the bench. A very simple setup.
The company was founded in 1974 by Tom Campanaro, Larry Westfall, and Dale Mc Murray - with the product changing little since then. As the height of the incline was soon changeable (with 6 heights available on the 1000 model I'm currently using), adjusting the resistance of various bodyweight exercises became a simple matter and the Total Gym products were taken up largely for rehab use. In that respect they're still ideal.
In the mid-90s the Total Gym was brought to a home-user market, with an advertising campaign featuring the Norris/Brinkley combination in 1996 and a website (totalgym.com) the same year. Several advertising campaigns later, the Total Gym range still boasts large numbers of both home and medical centre users.
I am still surprised at how effective the setup (at least on the 1000) feels; whilst I'm not expecting to build large slabs of muscle with it, I'm experiencing far more muscle soreness than following typical bodyweight workouts. All of the exercises I've tried so far (and there are far more than you might imagine - it's a very versatile setup) have been using the steepest incline, which averages out at around 44% of bodyweight. That may sound quite light, but keep in mind that everything on the Total Gym is a compound exercise, and there's more balance and control involved than in many bodyweight movements.
In addition to its common rehab uses, the Total Gym is also a good intermediate point for a few of the more difficult bodyweight+free-weight exercises; such as chin-ups and handstand push-ups. Neither of these are easy, but using 44% of bodyweight brings them a little closer to attainability.
Overall, think of the Total Gym as another tool that can be used. It certainly isn't better (or worse) than any other form of resistance exercise, but very good at what it does. The only point I'd make on the range available is that many of the optional extras seem quite pointless to me; such as the extra hooks, cables, pins and plates (yes, you can add weight plates to them - but if you really want to lift weights, why start with a Total Gym?). Grab one of the simpler models (usually the lower numbers - which are changing all the time). You'll be surprised.
Total Gym 1000
by Scott Andrew Bird
Filed in : Reviews
Tags : bodyclock, conditioning, home gym
With the jetlag associated with moving through a dozen timezones in less than two days comes a strong desire to do any sort of strength training available - even at odd times. As it'll be a few weeks before I again find myself with a rack at my disposal, I'm giving my dad's Total Gym 1000 a bit of a test.
If you haven't seen the Total Gym (usually on TV as an infomercial squeezed between various ab machines), it looks similar to an incline bench with a sliding pad, and cables + pulleys to move the pad up and down the guides. Although plates can be added via an optional accessory, the standard for most of the Total Gym machines is body weight.
This machine blends the cardio and strength training components, and seems like a great way of maintaining (or developing in my case) a good level of GPP. As the angle of the slide is adjustable, it's also an excellent way of building up to handstand pushups. Fun stuff.
Chalk it up
by Scott Andrew Bird
Filed in : workouts
Tags : grip
Finally got a chance to catch up on sleep (7.5 hours, which is great compared with the 4-5 I usually get) and it certainly made a difference this morning. Looking over Rob's recent squat/rack pull workout inspired me to do the same - including the PRs.
The squats were once again of the bottom-up variety, with a few sets of regular free squats beforehand to warm up a bit. Worked up to a new 10RM for these before realising I was dangerously close to vomit terrritory.
For the rack pulls I decided to try out John's suggestion and use chalk - hoping that my back would call Time before my grip did. This seemed to make a bit of a difference (at least the white handprints on everything looked cool), and I took it 20kg up from last time before calling it a day. As tempting as it was to max out, I'll try to stick to 10RMs during this phase.
Squat
2×20@20/44
2×20@40/88
Bottom squat
2×10@60/132
2×10@80/176
10@90/198
Rack pull (above knee, 6 holes, conventional)
2×20@60/132
2×20@100/225
2×10@140/308
10@160/352
Stout, Powerful and Friendly
by Scott Andrew Bird
Filed in : Equipment
Tags : grip
Just noticed a new (well, new to me) gripper over on the Ironmind site - the unusual-sounding IMTUG. This is designed to train not only crushing grip (ala the CoC) but also pinch grip. A chart on the site compares the strengths of the two ranges.
Anyone tried one?
Pedometer
by Scott Andrew Bird
Filed in : Equipment
Tags : quantified self
Tuesday's Cuban presses were enough to show me that a 24hr break from lifting was not quite enough; with the cold frustratingly still in force.
Trying hard to avoid making eye contact with the weights (that's really all it takes) I decided instead to do a bit of walking - there's a national park around the corner, with a variety of hills to make things more interesting. I've long been curious about just how much walking I do in everyday life (I don't have a car, and tend to walk everywhere), and ended up getting a pedometer.
With several experts seemingly agreeing on the target of 10,000 steps (approx 13km/8m) per day, the results will be interesting indeed.
The Home Gym
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, grip
I love working out at home. On a few occasions over the years I've been drawn into the world of commercial gyms with shiny machines - only to lose interest a few weeks or months later. Weight training in a home gym, using mostly free weights, has never felt like a short term thing. Unlike going to a commercial gym, training never feels like a chore; in fact I look forward to it.
One of the reasons for this feeling is undoubtedly the fact that my home gym has been designed with one person in mind - me. Everything that's there (and it's a pretty simple setup) is there only to enable me to increase my own strength; there are no mirrors, banks of televisions or anything else to act as a distraction. The music is always loud, fast and exactly my taste. Perfect.
A second factor in my love of training at home is the presence of a training partner who shares the enthusiasm for the rugged simplicity of the setup, and doesn't bat an eyelid when I introduce somewhat unusual exercises into my training. It's all part of the fun.
So what do I have in this simple setup? The gym revolves around the presence of a power rack, bench, bars and weights. The other items are somewhat periferal - a few toys for grip training, a bike to warm up on and a good assortment of resistance bands. These items afford a vast array of exercises, and I add new ones every few weeks. After a year of regular training in many things I'd feel reasonably well-versed; powerlifting is constantly giving me new opportunities to learn. A wonderful feeling.
If starting again I'd make only minor modifications to the setup, such as purchasing a larger number of weight plates at the outset (fears of the training becoming a phase); and equipping myself with a simpler bench - I began without a power rack, and getting a bench with side stands seemed like a good idea at the time. Now they are unused.
For anyone currently considering the setup of their own home gym, I'd suggest the following:
Everthing else depends on available space, finances and intended use. If you're interested in Olympic Weightlifting, a few bumper plates and a lifting platform will be handy (you're probably best advised to build your own platform - much, much cheaper).
Other items you might like to consider include some of the variety of grip tools (Ironmind's Rolling Thunder ranks highly on my own wishlist), a sandbag (once again, these are often best when home-made), medicine balls, or your favourite piece of cardio equipment.
Oh, two things that will prove indispensable - a CD player and plenty of hard-hitting tunes. Now you're set to go.
Iron Woody Bands
by Scott Andrew Bird
Filed in : Equipment
Tags : bands, kettlebells
The 'Masters Package' of Iron Woody bands I use includes the following:
2 x Mini-band #1 (5-35lb resistance)
2 x Super Mini-band #2 (10-50lb) - red
2 x Small band #3 (25-80lb) - blue
2 x Medium band #4 (50-120lb) - green
2 x Large band #5 (60-150lb) - black
In the UK, you can order them from London Kettlebells.
The Bench
by Scott Andrew Bird
Filed in : Equipment
Currently I use a Marcy Pro bench, which I purchased at the same time as a standard bar and a few plates when I started lifting. It's served its time well, however there are a few things I'd change if I was shopping for a replacement.
These are :
Not time to start shopping for a new bench just yet, but when I do...
Cage Arrives
by Scott Andrew Bird
Filed in : Equipment
This afternoon's scheduled workout was postponed at the last minute due to the arrival of a rather large package; the Power Cage I ordered last week from Bodypower. This opens up a wealth of possible exercises, including a number of squat variations that are all but impossible to do with any degree of safety without so much as a standard squat rack. Looking forward to giving it a solid test.
Unfortunately the testing will have to wait until tomorrow, as assembling the new toy too quite a bit longer than expected (long enough to enjoy no fewer than 3 old Soundgarden CDs); and assembly is almost a workout in its own right. (At around 80kg it's just a little heavier than your typical Ikea bookcase - and me for that matter).
Don't step on them
by Scott Andrew Bird
Filed in : workouts
Tags : grip
Well, they're not suede but they're certainly blue. The old faithful New Balance cross trainers (which I've probably had for several years too long) finally died, and the Converse replacements seemed appropriate for weight work. Not sure about the colour though (the alternatives were much worse I can assure you).
As for the workout itself - which marked the end of the first 12 weeks - it was a good one, partly assisted by the guilt of tuesday's meagre offering and partly by the AC/DC blaring in the background. I decided to keep the sets short, the weight a little lighter than usual and focussed on speed with good form.
Close grip bench press 10/5/3/3/3
Preacher curls (using 7' bar) 10/5/3/3/3
Triceps kickbacks 10/5/3/3/3 (each side)
Seated french press 5/3/3/3 (each side)
Tate curls 5/3/3/3
Wrist roller 5/5/3
Total time : 79 mins
Preacher curls (using 7' bar) 10/5/3/3/3
Triceps kickbacks 10/5/3/3/3 (each side)
Seated french press 5/3/3/3 (each side)
Tate curls 5/3/3/3
Wrist roller 5/5/3
Total time : 79 mins
Slightly longer session than I hoped, but it felt pretty good. Now to work out what I'm going to do over the next 12 weeks...
It's all in the wrist
by Scott Andrew Bird
Filed in : Equipment
One of the more useful tools I've been using in the past few months is the wrist roller I knocked up a while ago. This consists of an axe-handle, and a length of heavy-duty chain pinned to the centre of it. Weight plates are connected to the other end of the chain, which is looped through the hole of each plate and attached to itself with a short bolt + nut. Simple, effective and handy.
Recently I've been using the roller for Good Mornings, with the aim of keeping the weight in front of my chest rather than behind my neck. This seems to be doing the job nicely.
what we're saying
images of strength
Want to see (and learn) more Feats of Strength like this? Dive in.
how to
Bending (Nails, Horseshoes)
Easily one of the most rewarding ways to train.
Clubs & Maces
A great way to get a top workout in, without wasting time.
Grippers
I love training with grippers. Beautiful things.
Kettlebells
Fantastic.
Ropes (Climbing/Dragging, Battling Ropes)
Have you got what it takes?
Sandbags
If you're ready to take your conditioning workouts up a notch, grab one of these.
Suspension Training
Perfect for outdoor sessions.
recommended
It'll come as no surprise that we've reviewed many, many products over the years. Everything from books, magazines and DVDs to racks, benches and complete home gyms.
To give you an idea :
- Carlson Labs Fish Oil
- Get Extreme With Hydroxycut Hardcore Elite
- Review : Fixing Elbow Pain
- Gettin' Swole, Part 2
- Gettin' Swole
- You Need More Drugs
- Isopure Protein Powder - My Review
Looking for a full list of the various equipment and services we use and recommend? No problem - it's all here.
join the discussion
The Gymchats are weekly discussions on a range of strength-training topics. Quite apart from being fascinating discussions in their own right, they're a lot of fun.
This week :
Gymchat 203 - Fat Loss (with Vic Magary)
We hold these every Wednesday, starting at 9pm Eastern. If you're in a different timezone, here's the quickest way to see when that is.
NB : if you'd like to be interviewed in an upcoming discussion, I'd love to hear from you. It's great to hear how other people train.
the team
There are some superb writers here, looking at the world of strength training from a number of angles. The regulars :
Scott Bird (@scottbird)
Writer and Fitness enthusiast- Conor Doherty (@sfactoryfitness)
Educator and Personal Trainer 
'Captain' Kirk Fontaine (@fitnewbie)
Personal Trainer and Host of the Gymchats- Derek 'D-Rock' Peruo (@DerekPeruoCSCS)
Personal Trainer and Creator of the Renaissance Fitness Supplement Kits - Jedd
'Napalm' Johnson (@jeddjohnson)
Grip champion and Strongman 
'Unbreakable'
Adam T Glass (@adamtglass)
Bending freak and Strongman- Kat
'The Mighty Kat' Ricker
Bodybuilder and Writer
NB : It's a big team - full list here.
In addition, articles are submitted from across the globe. Got a piece you'd like to share? Let us know.
elsewhere
This is a fantastic book. If you've ever considered learning this
incredible strength feat, the Card
Tearing eBook (review)
is the perfect place to start. Love it.
In addition to the articles on this site are a number I've written elsewhere. Including :
- Paleo Diet : Increased Mental Clarity
- The Art of Working Out Alone
- The Ultimate Guide to Freezing Food (part II)
- Rock the Kitchen: Plan for Diet Success
- 10 Challenging Bodyweight Exercises
- Buying Your First Kettlebell
- Switching to Biphasic Sleeping? Start here.
reading
If you're new to the world of nail bending, this is the perfect book to get. It'll show you the exact techniques you'll need to get started right away. Written by world-class bender Jedd Johnson.
The Diesel Crew's Card Tearing eBook
This is a fantastic book. If you've ever considered learning this incredible strength feat, the Card Tearing eBook is the perfect place to start. Love it.
If you ever wake up with that 'just run over by a truck' feeling, you need a copy of Tim Hull's Functional Correction Manual. Not only will it help you to locate and repair the problem, it'll help prevent it happening in the future.
When it comes to body transformation - whether that's an increase in strength, packing on a bit of muscle or losing a bit of excess fat - this is the perfect place to start. Dr Berardi's Precision Nutrition.
This is a fantastic book. As Josh explains, it superbly shows what's going on while you train. Love it.
101 Fitness Myths [Kindle Edition]
A superb combination of fitness mythbusting and no-nonsense advice. If you're not quite sure where to start, grab this.
The Art of Expressing the Human Body
If you've ever watched a Bruce Lee film and marveled at his strength, speed, agility, endurance, flexibility or muscularity, this book should take pride of place in your collection. Unlike many other writings covering everything from Lee's training methods to nutrition, this book is based not on the recollections of people around him; but on Lee's own notes. Brilliant.
For a full list of what we're reading and watching at the moment, just head over to the Recommended Books & DVDs page. See you there.