To me, the greatest thing about lifting weights is the never ending ways to challenge yourself.
Just when you accomplish one goal, there’s any number of other things you can do to make yourself better.
In the Fall of 2014, I pushed myself to the limit with 20-Rep Squats.
I wanted to see how far I could go.
I started with 225-lbs, and over the course of about 10 weeks, I worked my way to 355-lbs. I only got 16 reps with that, however, as on my last rep I strained a hamstring/groin muscle.
But I had no regrets. Sometimes an injury happens when you’re trying to see what you limits truly are.
After a couple months of rehab, recovery, and rebuilding, I decided I was ready for another round of 20-Rep Squats, only this time i was gonna do it a little different.
Instead, this time, the goal would be to hit 20-reps of Goblet Squats with the Inch Dumbbell.
Here’s my best effort to date in max reps: 13 with the 176-lb Inch Dumbbell on loan from John Eaton:
Goblet Squats are a great exercise. While they are usually used as a precursor to Back Squatting by using lighter weights, they can also be used for heavy training as well. On top of using the Inch Dumbbell for Goblet Squats, I was also using the 200-lb Kettlebell for Goblet Squats for a time this year as well. You can see some videos of that here => 200-lb Kettlebell Goblet Squats.
What’s interesting about Heavy Goblet Squatting, especially with a circus-style dumbbell such as the Inch Dumbbell, is that a part of the bell lies on your stomach.
So, not only is breathing difficult due to the dumbbell being held at chest height, you’ve also got the additional challenge of breathing through the belly against the lower portion of the dumbbell at the same time.
I liken this challenge to performing multiple repetitions of Atlas Stone lifting. The difference is, you never drop the stone to re-grip or load it atop a platform. Instead, it’s like you just keep going from the lap to the chest-load position.
Stone Lifting Technique: The Chest-Load
Above, Steve Slater lifts a stone to the chest-load position. Going from lap to chest-load like this feels VERY similar to Inch Dumbbell Goblet Squats.
It makes for an awesome physical challenge, and that’s what it’s all about, for me, when it comes to strength training.
I’ll keep you updated on the 20-Rep Inch Dumbbell Goblet Squat Saga.
Speaking of the Inch Dumbbell, next week, I will be shooting a DVD on that very subject. If you’re training to lift the Inch Dumbbell, make sure you sign up for updates about it using the form below.
Lift the Inch Dumbbell – Sign up Below:
All the best in your training.
Tags: atlas stone lifting, atlas stones, inch, inch dumbbell, stone lifting, stones, strongman, strongman stones, thomas inch dumbbell, thomas inch replica dumbbell
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When you read the title of the post, you probably thought I was going to try to sell you some kind of new training equipment out on the market when.
That’s not it at all.
If you want a truly strong grip, there is one thing you need to have that you might not be doing in your training.
I know for a long time when I first started, I left this out, and because of it, my numbers suffered.
Since then, I no longer make that mistake, because I keep this in my training on a regular basis now.
No, it’s not a special piece of equipment.
It’s actually much more simple than that…
If you want a strong grip, you NEED strong wrists.
Think about it this way…
Many of the muscles that control your grip run through your wrist.
So, all the power is running right through that joint.
If you’ve got good wrist strength, that power will pass through well.
If you neglect your wrists, they’ll stay weak, and that means you’ll never reach your potential with your hand strength.
If you don’t have good stability there, you’re SCREWED.
So, the question is, how do you train for wrist strength?
One way is with Sledge Hammer Levering.
Sledge Hammer Levering involves gripping a sledge by the handle and then lifting the head up and down, under control, using wrist strength.
Chances are you already have a Sledge Hammer. If you don’t you can use any type of leverage device.
A mop or mop handle will work great.
Even a baseball bat can do the trick.
Remember, your objective is to work against leverage through a variety of angles, in order to make the wrists as strong as possible.
Because if you don’t have strong wrists, there’s virtually NO WAY you can have a strong grip.
If you want ideas on how to build wrist strength, check this out: Lever Bigger Hammers.
All the best in your training.
Bring Up Your Wrist Strength TODAY
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There’s lots of reasons I respect Eric Cressey as a strength coach.
First and foremost is the fact that he is STRONG. Guy deadlifts over 600-lbs, despite the fact that he’s not a genetic freak or anywhere near 300lbs. RESPECT.
But the biggest reason is his ability to see deeper, and analyze possible solutions to problems, ASIDE FROM what everyone else sees.
I don’t like to bag on the Fitness Industry. I think that happens far too often.
The problem is not the industry itself, but rather, the bad apples spread throughout it that tend to spoil the proverbial bunch.
Every so often, a new buzz word or catch phrase comes out, and you can just see the Johnny-come-lately’s ready to to swoop in, pick up on the new terms, and use them like they thought of them.
In the video below, Eric Cressey touches on one of these such buzz words, “Ankle Mobility.”
He’s a bit more diplomatic than me in the way he covers this topic, as you’ll see when you watch the video, and he may even make you question your previosu thoughts about ankle mobility and how it influences movement patterns, such as the Squat.
Like Eric points out, there’s more to it than meets the eye.
This attention to detail is why I trust him so much.
This week, Cressey has dropped the price on one of his most popular products, the High Performance Handbook, by $50.
So for the next few days you can add this to your library at a much lower investment.
Eric Cressey is one of the best strength coaches in the world. If you’re a budding strength coach and you’re looking for someone to follow, Eric is the man, and High Performance Handbook is a great place to start.
Get it today. I can’t recommend it strongly enough.
All the best,
The High Performance Handbook Right Now $50 Off
Tags: eric cressey, high performance handbook, strength coach
Posted in baseball strength and conditioning, basketball strength and conditioning, strength training muscle building workouts, strength training powerlifting, strength training to improve athletic performance, strength training to prevent injury | No Comments »
The trip to the Arnold Classic was a ton of fun this year, probably the best time I’ve ever had there when I wasn’t competing.
Here’s some of the footage I got from the trip.
The one main place we wanted to be sure to hit was the Promera Booth so we could take the Con-Crete Challenge. Run by our new friend, James Stoppani, Sr, I’ve been hearing about this for over a year now and wanted to try it out.
First up was the Hub Lift challenge. They attach Hub Grips to Slater Stones and you must lift them to Lockout. I suck at Hubs, but Luke did really well.
Second, was the Fat Gripz row challenge. The guys have to Row a Vertical Bar with a Fat Gripz Extreme on it for as many reps as possible. I took this event. Nobody could touch my 67 reps, brotherrrr.
Lastly, there was a hold for time with 135lbs gripping onto Fat Gripz Extremes. The record was like 1:26. I was close, but the flexed position of my wrist was cutting off a nerve in my hand and it was burning like crazy, so I had to drop the bar at like 1:15. If not for that burning, I would have destroyed the record. Oh well, live to Grip another day.
Training at Durniat Strength
We got an awesome training session in at Durniat Strength on Friday. This first video shows you all kinds of stuff that we did. What a blast!
Luke also hit this awesome Concentric-Only 100-lb Preacher Curl. I tried it and couldn’t budge it. This dude is no joke, bro.
There you have it, some of the best footage from the Arnold 2015. It was an awesome time. I got to meet tons of people. Once again, I can’t wait until next year.
Finish the week strong, brother.
Need to Increase Your Hand Strength?
Check out the Benefits of Block Weight Training:
Fat Gripz are a great tool for building hand strength and they have become more and more popular over the last few years.
Anymore, it seems like EVERYBODY has Fat Gripz.
So, everybody wants to know the best way to “Train with Fat Gripz.”
Generally, lifters are shocked when they see how much their numbers drop when they put Fat Gripz on and train with them for the first time.
And while Fat Gripz can be a huge benefit to your hand strength, it is important to know how to use them right to the get the biggest benefit.
Since I get questions about this a lot, I decided to cover How to Train with Fat Gripz in today’s video.
Click Here to Order Fat Gripz
This is just one way to approach grip training with Fat Gripz, but in talking with lots and lots of lifters, this has been far better than throwing the Fat Gripz on everything and watching the overall poundage you lift plummet.
This way is much easier to track progress, and will give you better information as to your weaknesses and opportunities for training.
If you have other questions regarding your Fat Gripz training, check out my Grip Strength Instructional Site, The Grip Authority.com.
All the best in your training.
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