What’s up DIESELS!

I hope you’re training is going awesome.

During July, I got a wild hair to try Dragon Flags.

The Dragon Flag is the sick core exercise that Silvester Stallone does in Rocky 4 lying on a table. It always looked so stinking hard, I’ve never really tried it.

However, I decided to give it a whirl a few weeks back, and to my surprise, I was
actually pretty close to pulling one off!

I enlisted the help of a former coaching client in the Grip Task Force, Rick Geise. Rick is AWESOME at Dragon Flags and can do them with LOTS of extra weight added to his ankles. Cray man!

Well, after just a couple weeks, I’ve gone from doing singles from the top position, to doing doubles from the top
position, and 2 Saturdays, I was even able to accomplish this: Click Here to See Jedd’s Dragon Flag Progress

To give you an idea of how hard this was, after doing this set of Dragon Flag practice, I did a hold for time on the
Crusher, and I ended up getting a bloody nose, for the first time ever, in training.

The crimson flow wasn’t enough to put a damper on my excitement for pulling off this feat.

Recently, after my buddy, Mike Rinderle, talked to me about producing maximum tension in the glutes, I was able to pull off 5 of them!!

It’s been fun pursuing this goal, and I look forward to perfecting it even more.

I can tell you without a doubt – if I hadn’t had guidance from Rick Giese, I’d be nowhere near where I’m at now with these.

Having direction from someone who’s been there makes all the difference, allows you to make fewer mistakes and waste more time, and get to your goals even faster than you ever thought possible!

I’m a core strength amateur, to be honest.

But, I know how to coach people who want stronger hands and a better grip.

If you want help in your Grip Strength training, let’s put our heads together and jump-start your progress.

Join me in the Grip Task Force <= Click Here I've got room for 3 more people right now, so if you want in, now is the time. All the best in your training. Jedd

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Ab Wheel Training For Real

I have been continuing to experiment with the Ab Wheel. It is by far my favorite piece of equipment for training the core right now. Here are a few reasons why.

1. It Works a LARGE Portion of the Body

The Ab Wheel is similar to a dynamic plank – you must create tension from the shoulder area to the knee area. Because of this large amount of muscle that is working, I find basic Ab Wheel roll-outs to be a great warm-up, and I often use it at the beginning of workouts as a bridge from my general to specific warm-up.

2. It is not ONLY Hip Flexion

So many abdominal exercises involve hip and trunk flexion – sit-ups, leg raises, crunches – all of them involve drawing the hips and rib cage closer together, potentially causing shortening of the hip flexors. I sit down so much while I work and drive, my hip flexors are short enough, so I avoid doing that movement pattern in training as well. This is something to keep in mind if you sit down a lot and your back hurts – it could be due to tight hip flexors.

3. It Doesn’t Hurt My Neck

For whatever reason, in the past I have strained my neck doing ab movements. Whether it is from hooking my hands around my head, clenching my teeth together, or whatever – it has happened, and a strained neck is one of the most annoying things for me, so I look to avoid it like venereal disease.

With these three benefits considered, the Ab Wheel continues to be something I include in my training on a regular basis.

Plus, in the long-term, I want to be able to do a Standing Ab Wheel Roll-out. It seems to be an advanced feat for this simple device, and I think if I were to train to obtain it, it would be a “Gateway Feat,” in that my core would be so strong that the increased strength would assist in many other lifts as well.

With this in mind, I have been looking for ways to gradually increase the difficulty of the more basic ab-wheel roll-outs in order to progress more smoothly to the more advanced movements.

One drill I have come up with that I have not seen elsewhere is Decline Ab Wheel Roll-outs. For these, you set the Ab Wheel up on some sort of decline, instead of a flat surface.

There are two main strength building benefits to performing roll-outs on a decline:

1. The eccentric challenge level as you roll out is increased greatly, as you must stay engaged in order to control the descent. This gives you much better stability than the basic exercise does.

2. The concentric challenge level is BRUTAL as you must pull much harder to climb back up the hill. This teaches you to pull much harder with the shoulders, lats, and core when returning to the starting position.

Decline Ab Wheel Roll-outs

There are surely many ways you could set this exercise up. One way that I think would be perfect is with an inside pitching mound, such as the one below, to begin with.

However, instead of busting out the nails, hammer and circular saw, I just dragged an extra gym mat out to the hill beside the house and used mother nature to my advantage.

As you can tell by my screams and grunts, this version of Ab Wheel Roll-outs is no joke. Far harder than the basic exercise, this one will hit you hard.

Of course, before you try this, you need to make sure you have the Basic Ab Wheel Technique down first. For a quick video on how to do them right, click here => Basic Ab Wheel Roll-outs.

Even if you don’t go for the more advanced movements with the Ab Wheel, this piece of equipment is a great investment for those with home gyms. For about $10, it takes up no room and leaves every muscle in your core absolutely destroyed.

Get your Ab Wheel here: Valeo Ab Wheel

All the best in your training,

Jedd

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4 Days ago, I did the drill I am going to show you today, and I am STILL SORE.

Normally, I wouldn’t judge the effectiveness of an exercise by whether or not it made me sore, but consider the following…

I have been doing Ab Wheel work for several months. I have been working it HARD.

I did 10 sets of 10 Roll-outs on my knees one day while I was on vacation, so I thought I was getting where I needed to be.

Then, last Friday, I set this drill up and 4 days later my abs are still cooked. That just goes to show you how vicious this exercise is, and why you should start doing it right now.

Standing Ab Wheel Roll-out Training

If you are looking for a way to build core strength, get stability for the lower back, strengthen the hips, and build your abdominal muscles, the only real piece of equipment that you need is the Ab Wheel.

Over the last 4 months or so, I have been including the Ab Wheel in my training on at least a weekly basis and I love it. I have written several articles about the Ab Wheel this year and will be continuing to experiment with it.

• How to Use the Ab Wheel Correctly
• Back and Triceps Training
• The Perfect Tool to Compliment Your Kettlebell Training

I would say my experimentation is still in its infancy, although the ideas that are going through my head are non-stop. I am doing my best to get them onto my ever-growing note pad, and hope to one day compile everything for you.

I have decided that one of my goals I hope to complete before the end of this year is a Full Ab Wheel Roll-out on the Feet.

As I am sure many of you know if you have tried one of these variations, the difference in difficulty between Ab Wheel Roll-outs on the Knees and Ab Wheel Roll-outs on the Feet is crazy. These two drills are not even in the same galaxy.

For Full Ab Wheel Roll-outs on the Feet, you must have much more abdominal strength, you must be much more stable through the core and the hips, and your shoulders must be able to with stand a great deal force in the full flexed position as well.

All of these factors, plus more that I am surely over-looking, make the Ab Wheel Roll-out version on the Feet much harder.

I have begun implementing more Ab Wheel work on my feet and moving away from Ab Wheel work on my knees altogether.

Today I want to show you a very promising progression step I have been using for working up to the Full Ab Wheel Roll-out on the Feet, and it involves using bands.

Someone asked how to do this method if you do not have bands. My answer to them is GET BANDS.

Bands are useful for countless exercises and methods. There are innumerable ways they can be used to make exercises easier, harder, and to de-load or assist you in bodyweight movements.

If you do not have a set, here are a couple of places to get them:

• Rogue Fitness Monster Bands

• RBT Rubber Band Training

Again, if you don’t have bands, I really have to ask why. They are very affordable and the myriad of ways that they can be used make them very high in value. The links above are affiliate links. When you order through them, you will not only be getting yourself some training tools that you will use in countless ways, but you will also be helping me out with some commissions. Although they are small, it all helps me continue to improve this site and keep it available as a source of reliable information.

Keep an eye on new updates on my pursuit for legit Standing Ab Wheel Roll-outs by joining my Ab Wheel Roll-out Update List below.

If you don’t have an Ab Wheel yet, you can get one here: Where to Buy an Ab Wheel

All the best in your training,

Jedd

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The Ab Wheel

I recently wrote an article for My Mad Methods on the Ab Wheel, and since then, many people have contacted about it. It seems that many of you have thought the Ab Wheel was a bogus device that was just a scam or fad, but in reality, it is a very good piece of equipment that comes with a very cheap price tag – I got mine for less than $9.

For the record, I always thought the Ab Wheel was joke too. But that was before I ever used it. The first time I tried it, I could not do one good rep on my knees.

History of the Ab Wheel

What gave it even more credibility for me was when my friend, Niko Hulslander, told me that Bob Backlund, legendary Champion of the WWWF back in the late 70’s and early 80’s, based his workouts primarily around the Ab Wheel.

Now, Bob Backlund wasn’t as big as Superstar Billy Graham, who held the title before Backland, and he wasn’t anywhere near the size of a more recent Bobby Lashley, Dave Batista, or John Cena by any means, but he was always in top shape, and perhaps second only to Ric Flair in their hay-days.

Plus, Backlund is still in phenomenal shape to this day, and the Ab Wheel continues to be one of his primary forms of resistance training.

While I am sure Backlund used other types of training to attain his level of muscularity and leanness, there is no denying that the Ab Wheel is able to make the entire body work, because it is essentially a Plank on Steroids.

Bob Backlund Training on the Ab Roller

I’m coming after you, Backlund!!

How to Implement the Ab Wheel

I am sure there are hundreds of ways to add Ab Wheel work into your training program, but I can tell you that I like to use it on my Back and Triceps day. If you haven’t tried training these two together, you should – the feeling is unbelievable.

Generally, one of my first movements on this day is either Pull-ups or Chin-ups, and I superset them with Ab Wheel for 6 to 8 reps. Surely, I could do much more of this, but I train this day with a partner and if we went for more than 8 reps, it would take up way too much time and mess up the rotation, so we stick with 6 to 8.

In addition, if you do your Ab Wheel reps the right way, it becomes the perfect bridge between the Lats and Triceps. The reason is because you can use your Lats and Triceps together to explosively pull your extended body back to the starting position. This explosiveness wakes the Triceps up so they can start getting worked, and it further excites the Lats, allowing you to get deeper pulls on your Pull-ups or Chin-ups.

Of course, as I stated, you have to be doing the Ab Wheel exercise correctly in order to get this benefit out of the movement. That leads me to the next section.

Ab Wheel Technique

One of my best friends from college, Chris Christian, recently began implementing Ab Wheel into his routines. I used to train like an all-out Savage Beast with this guy back in college. I was happy to hear he was getting an Ab Wheel, but I also was concerned because he did a stretch of service for our country in Afghanistan, I believe, several years ago and ended up hurting his back. So I asked him to shoot a video of him doing them, just to make sure he was doing them properly and not putting too much stress on his back.

Turns out, his technique was just a little off, so I shot a quick video for him last night and uploaded it to YouTube. It turns out there were others doing the exercise incorrectly, and putting too much strain on their backs as well, so I am sharing the video here for all of you, too.

Demonstration of How to Use the Ab Wheel Correctly

Sorry for the weird abrupt ending. The battery died right at the end…

Look, this piece of equipment is bad-ass, even if you just stick with the basic technique, on your knees. My goals is to work up to performing the reps on my toes. It may take some time, but I will get there.

If you want to get an Ab Wheel, they are readily available at most fitness stores, I saw one this past weekend at Play-it-Again Sports, and you can find them on Amazon: Valeo Ab Wheel<= That link will take you to them.

Grab one up, give them a try and let me know what you think of the Ab Wheel.

All the best in your training.

Jedd

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I recently got this note from Rob Russell about a charity event he is holding very soon. It sounds like it’ not only going to be awesome, but very challenging as well. Check it out and please give if you can. I have donated a couple of ebooks, the Nail Bending eBook and the Card Tearing eBook.

Jedd, I love challenges and the tougher the better! I’ve been training for many years now and been down just about every avenue possible.

Over the last 7 years I’ve taken up many forms of non-conventional training, kettlebells mainly, along with strongman, maces, sandbags, grip training and over the last 2 years heavy sledgehammer training.

The first person I ever saw swinging a heavy sledgehammer was John Brookfield, it looked so brutal I knew I had to get one of my own (a 25kg one to be precise). Initially training with it was really hard, until I learned the technique and shortened the handle. In 2009 I was inspired by kettlebell and sledgehammer fanatic Stepf Dogman to go for a 1 hour sledgehammer challenge after seeing this guy weighing in at only 69kg strike a tire 520 times with a 20kg hammer. I managed 791 reps on my first challenge for a charity that I support.

October 15th sees me return aiming to break the 1000 rep barrier (that’s roughly 17 strikes/min). I have been training since May and racked up over 13,000 strikes over nearly 60 sessions. The basis of my training has been 10 min sessions 3 times per week, setting off at 10 reps/min increasing by 1 rep per week until I hit 20 reps/min for 10 mins then I started upping the length of my sessions. I knew 1000 reps was going to be a tall order so I thought starting early would get me a great base to work from.

The carryover from hammer training to repetition snatching has been great too, I recently did a new best in the 24kg 10 min snatch test with 252 reps without any specific kettlebell work, it has also done a great deal for my grip strength (my hammer handle is nearly 2″ thick). The best thing about the training I have been doing is that it’s all been done in my half hour lunch break at work. It’s resulted in being a bit sweaty at work but really gives you a physical and mental boost for the afternoon and allowed me to do other training in the evenings.

My event on the 15th October is for Charity and to boost fundraising I have written my first ebook – ‘Unconventional Conditioning,’ a 45 page book packed with many videos, tips for training and program ideas.

To get hold of this ebook and be entered into a raffle for some strength and fitness goodies I am asking for a 2GBP minimum donation on my nation on my Just Giving Page.

Rob Russell

Thanks Rob! This event sounds AWESOME. I can’t imagine how brutally strong your hands, wrists and thumbs are getting from swinging the sledgehammer for such high volume. I know when I take my sledgehammer outside to swing it, my thumbs blow up like hot water bottles. All the best to you with your event – – Jedd

Today I have an awesome guest post from Steve Slater. Steve and I teamed up on the Intro to Strongman Training DVD and he recently put together an article on how he approaches Stone Lifting when he works with new guys in the sport. I just did a Strongman Workshop with Steve two weekends ago and he is loaded with knowledge on Strongman. Look for more articles and videos from Steve down the line. Enjoy!

Atlas Stone Training for Beginner Strongman Competitors

Atlas Stones are a fundamental test of strength in many strongman competitions, and they have also become a staple among strength training enthusiasts who are looking for the ultimate strength workout.

Stones literally tax everything from head to toe. In fact, try not contracting any major muscle group like your legs, glutes, back, chest or biceps during a stone lift, and let’s see if the stone even comes off the ground – fat chance.

When it comes to Atlas Stone training, you’ve just got to know how to do it right! So let’s get into that right now.

LEARNING THE STONES

It’s time to get your hands on some stones and get to work.

At first, it can be easy to get frustrated with atlas stones as they fight you the whole way up. Since they are round, they make your job of lifting them very difficult, and once they start to get loose on you, they often win the battle.

Learning how to conquer the atlas stones takes time and requires understanding the proper technique. Once you master the technique you then can really start to work on using the stones to take you to a new level of fitness.

SAFETY FIRST

Stone lifting is generally done by pulling the stone from the ground and either placing it on top of a platform or barrel, or it is put over a bar of a designated height (usually 4 feet or higher). Whatever you choose to lift the stone onto or over, make sure that it is stable. Here are some examples of loading strategies we have used.

Normally, we lift the stone over an adjustable strongman yoke bar. We also at times use solid platforms to load several stones one after the other. To make the platforms, we fastened wood pallets on top of each other, and attached plywood to the front and around all sides. We sometimes use whiskey barrels or oil drums, but if you use a barrel watch out for the lip, as it can be a finger pincher.

With all platforms, please use caution making sure the back side of the platform is braced; this will keep the platform stable so it will not tip if the stone hits it. Once you’re more experienced you can work on shouldering the lighter stones. Incidentally, the world record for a shouldered stone is held by Derek Poundstone. In 2009 he shouldered a massive stone in the range of 420 lbs.

If you practice stone shouldering, make sure you use plenty of rubber mats to drop the stones on. At our club we use four of the 5/8” thick stall mats with plywood under them so we can just drop the stones off of our shoulder or the top platforms without damaging the floor or the stones.

As for lifting the stones, there are some basic cautions to be concerned with for safety.

I have seen athletes twist at the top of a stone load. If you are going heavy or you are doing reps to failure for conditioning, once you get the stone to the tip of the platform, do not pause in that top position longer than a few seconds, and do not twist in order to try to get it onto the platform, as accidents have happened at this point before.

HEIGHT OF PLATFORM

If you use a platform for stone loading, for most stone training I think it is best to use a platform that is around sternum height or somewhere below. This is a good position, especially if you are training for a particular sport that requires hip drive and/or triple extension like a football player exploding off the line of scrimmage or a swimmer leaping off the diving block.

As a variation and progression from the normal platform, we also sometimes use a hanging target. It may be a jump stretch band or a large rope hanging from a rafter or a power rack. We dangle the band or rope from the rack as a goal upon which to touch the stone. When you touch the top of the stone to the bottom of the band, you have achieved your goal. You can also have a partner pull the band/rope up slightly after each successful rep, so you try to increase the height on each rep.

LEARNING THE TECHNIQUE

I will discuss the best way that I have found to lift an Atlas Stone, although we all may lift them slightly differently.

In training, strive to keep good form so you can strengthen your body using the safest way of lifting. As for myself, when it comes to lifting the stone, I first position the stone about 6”-8” away from what I may be loading it onto. I then face the Atlas Stone and straddle my feet over it so that my calves are around 1” from it on both sides. I make sure I stand almost directly over the stone so the balls of my feet are positioned at the center point of it.

Next, I squat down to near parallel, grabbing the stone with my arms straight down and hug the center of it with my forearms and hands trying to get my fingers as far under the stone as possible without smashing them. My finger nails will likely be touching the ground at this point.

I then squeeze hard with my fingers, hands, forearms and begin to pull with my legs and entire back. This is when I think of contracting with everything I have. My legs straighten slightly as the stone begins to come up, although the legs are never completely straight. As the stone starts to pass my knees, I then re-bend my knees back into a near parallel squat and I roll the stone onto my lap. If possible, I also may try to walk my feet in slightly. Since I’m resting the stone on my lap, bringing the feet together will position the stone higher on the abdomen when I start the second part of the lift.

From here, I will reposition my hands more towards the top of the stone maybe about 1/3rd of the way up but not all the way on top or the stone will drop down. Your palms will not be facing each other any longer. They are now angled more towards the ground. I squeeze the stone again and press it against my chest so my chin is as far over the stone as possible. Then I will dip forward and down slightly to get a stretch reflex and pull back explosively with my upper body, forcefully standing up and driving my hips forward.

If I am just lifting the stone to the high chest and then returning it to the floor, I try to keep the center of the stone directly over my feet and lean back slightly to keep my balance. If I am loading the stone to a platform or over a marker, then I will propel it upward and forward, as shown in the image above. If loading on the platform, I also quickly reposition my arms just in case I don’t quite make it and I have to push it fully onto the platform.

BEGINNER WORKOUTS

You now have an idea on technique. Let’s look at how to train with the stones.

For a beginner workout, I suggest you work with a light stone and focus on reps so you get used to the proper technique as well as conditioning your muscles for something they are not used to doing.

Even if you are a very strong athlete, I suggest that you keep to a stone around 200lbs or under to start with. If you are in good condition and you are new to stone lifting, try not to exceed a stone that is anything above 70% of your bodyweight. In other words, if your bodyweight is 100lbs, use about a 70lb stone, or if you weigh around 180lbs you would use about a 130lb stone, plus or minus a few pounds.

Take this stone and load it for 2-3 sets of 5-8 reps and 2-3 times per week for the first three weeks so you work on technique and conditioning. You may be tempted to go heavier, but just remember the best is yet to come so take it slow. Just try to improve your technique with the lighter stone.

For a stone workout that is centered on hardcore conditioning, you might try the following variations. Pick out a lighter stone and break the stone lifting technique down into segments. You will do the following stone lifting segment work for 3 sets of 10 reps.

The first 10 reps will be the LAP, SQUAT, DROP drill. To begin, pick up the stone, LAP it to the SQUAT position and stand up driving hard with the hips, pushing the stone upward and forward as high as you can. Then, DROP the stone on rubber mats and repeat.

For the next 10 reps, try the LAP, SQUAT and RETURN drill. In this drill, you will LAP the stone, SQUAT it up, and then this time RETURN the stone under control to your lap. Do this for 10 reps but DO NOT drop the stone.

Rest again and for the last 10 reps, do the LAP AND DROP drill, lapping the stone and then dropping it back down between your legs. Repeat this for 10 reps.

If you still have some gas in the tank, you might also finish off with 10 reps of bent over rows with an even lighter stone.

Start light with this series of drills because this can leave you exhausted and sore for days.

REVIEW

As you can see, Atlas Stone lifting can be a very beneficial practice that can quickly have you building muscle, burning calories, and becoming more powerful. This is particularly helpful for power and combat athletes that need to drive with the lower body, and also certain professions such as Law Enforcement and Corrections Officers who have to be able to subdue perpetrators.

With all the benefits of stone training, there are some risks involved, but the benefits far outweigh the risks. As you train, start out light and use caution. Also, condition yourself to the stresses of stone lifting. As you progress, you can add equipment into the mix such as loading platforms, hanging targets, and drop areas, and before you know it you will be performing drills for speed, explosiveness, and conditioning. In time, you will be extremely rugged.

For more information on Atlas Stone training and many other types of Strongman Training events, please check out my Strongman DVD, Introduction to Strongman Training. Loaded with technique and safety tips, I can show you how to correctly train like a Strongman or Strongwoman. And whether you ever enter a competition or not, you will definitely be a stronger version of yourself in no time.

Steve Slater
Click here for the Introduction to Strongman DVD

Hello DIESELS!
Strongman Training is a great addition to the athletic strength training program. Check out some of the benefits of Strongman Training:

• Triple Extension – Many Strongman events involve the powerful action of extending the ankles, hips and knees, just like any sport involving leaping, bounding, and other explosive movements from the lower body.
• Grip Strength – Strongman events often use implements that are large and cumbersome to grip, especially Thick Bar Axles, Sandbags, Stones, and other Odd Objects, forcing the athlete to develop strength at the end of the kinetic chain – the hands, wrists and forearms
• Movement Under Tension – Many Strongman events involved carrying implements over a distance. Examples include the Farmer’s Walk, certain Atlas Stone events, Odd Object carries, and the Yoke Walk. It’s one thing to be strong enough to pick something up. It’s another altogether to carry it!
• Absorb and React to Force – Many Strongman events involve multiple repetitions, especially with overhead lifts, like with the Log or Viking Press. This requires the athlete to tolerate the dynamic center of gravity of the implement.

It’s due to all of these benefits, that I hold the Strongest Strength Coach contest each year at Juniata.
I am a firm believer that Strength Coaches and Personal Trainers should be athletic themselves. It makes a huge difference to athletes and clients when they know their coaches and trainers know what they are talking about, so here is a chance to test yourself and be put through the ringer just like they do each workout.
If you are looking to compete at the Strongest Strength Coach Competition, that will be held at Juniata on June 17th, then check out the video below because it shows you exactly how the events will be contested and judged.

It’s also important for people in the position of teach strength and fitness skills to clients and athletes to be able to draw on many different strength backgrounds. It’s not all about throwing around crazy odd objects like logs. That’s why I included lesser seen objects such as the Mace and the Sled Drag in this event. This should be an eye-opening and idea-generating experience for the Strength Coaches at Juniata, for sure.
Finally, I believe that Strength Coaches and Personal Trainers must have a grasp on proper technique before subjecting athletes and clients to complex movements. If you want your athletes to get the obvious benefits in their strength program by doing Strongman lifts, but you don’t know the technique, then sign up for the Early Bird list for the Strongman Training DVD, coming out soon from Diesel Crew and Strongman Stuff!


See you at Juniata!
Jedd

Hello DIESELS!

Strongman Training is a great addition to the athletic strength training program. Check out some of the benefits of Strongman Training:

• Triple Extension – Many Strongman events involve the powerful action of extending the ankles, hips and knees, just like any sport involving leaping, bounding, and other explosive movements from the lower body.
• Grip Strength – Strongman events often use implements that are large and cumbersome to grip, especially Thick Bar Axles, Sandbags, Stones, and other Odd Objects, forcing the athlete to develop strength at the end of the kinetic chain – the hands, wrists and forearms
• Movement Under Tension – Many Strongman events involved carrying implements over a distance. Examples include the Farmer’s Walk, certain Atlas Stone events, Odd Object carries, and the Yoke Walk. It’s one thing to be strong enough to pick something up. It’s another altogether to carry it!
• Absorb and React to Force – Many Strongman events involve multiple repetitions, especially with overhead lifts, like with the Log or Viking Press. This requires the athlete to tolerate the dynamic center of gravity of the implement.

It’s due to all of these benefits, that I hold the Strongest Strength Coach contest each year at Juniata.

I am a firm believer that Strength Coaches and Personal Trainers should be athletic themselves. It makes a huge difference to athletes and clients when they know their coaches and trainers know what they are talking about, so here is a chance to test yourself and be put through the ringer just like they do each workout.

If you are looking to compete at the Strongest Strength Coach Competition, that will be held at Juniata on June 17th, then check out the video below because it shows you exactly how the events will be contested and judged.

It’s also important for people in the position of teach strength and fitness skills to clients and athletes to be able to draw on many different strength backgrounds. It’s not all about throwing around crazy odd objects like logs. That’s why I included lesser seen objects such as the Mace and the Sled Drag in this event. This should be an eye-opening and idea-generating experience for the Strength Coaches at Juniata, for sure.

Finally, I believe that Strength Coaches and Personal Trainers must have a grasp on proper technique before subjecting athletes and clients to complex movements. If you want your athletes to get the obvious benefits in their strength program by doing Strongman lifts, but you don’t know the technique, then sign up for the Early Bird list for the Strongman Training DVD, coming out soon from Diesel Crew and Strongman Stuff!

See you at Juniata!

Jedd

Hello DIESELS!

This week’s challenge was the One Arm Snatch with a Barbell, no hook-grip. The measure was the heaviest snatch done. Volume was not a factor this week. We had one new entrant, Mike Turpin, from Niko Hulslander’s gym in Brogue, PA. Welcome to the fray, Mike and goo job with 40-kilos. You had a lot more weight in you!

Mike Turpin – 88-lbs X 16 Reps

We also had the line wolf, Gregory Jimenez come back for some action from the way down under, Australia, knocking out a snatch of 99-lbs. Great job, brother!

Gregory Jimenez – 99-lbs X 1 Rep

Next we had Paul Tompkins, who by a quick count in my head has taken part in the second most challenges of all combatants and has also won the second largest amount as well. Below he rips 110lbs overhead for 8 reps. He had a lot more in him as well.

Paul Tompkins – 110-lbs X 8 Reps

And finally, we had the reigning champion of both the Weekly Diesel Grip Challenge, and also the reigning rule-breaker of his gym in North Carolina, Josh McIntyre who blatantly disregards his Big Box Gym’s rules and brings chalk into the facility in true DIESEL style, AND knocked out 140-lbs for a set of 2 twice. Awesome job once again!

Josh McIntyre 140-lbs X 2 Reps X 2 Sets

Next week is the first of four Wild Card Qualifiers for the North American Grip National Championship on July 16th. You will all have four chances to win one of the weekly contests and qualify for Nationals.

Check out the site next week for further details.

Thanks,

Jedd

P.S. Get on the Strongman Training DVD Early Bird List. Put your name and email in the box below.

I want to drink Ovaltine out of this…

The Goblet Squat is an outstanding alternative to the Back Squat that you can use from time to time in your training in order to mix things up and enjoy a bit of variety. It is most often performed with a dumbbell or kettlebell, but odd objects can be used as well.

The Goblet Squat was invented by the world-renowned speaker, author, accomplished athlete, and all-around strong dude, Dan John.

Dan John Loading up for a Monster Discuss Toss

How to Perform the Goblet Squat

The Grip

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Try this out – It feels AWESOME

A couple of year’s ago, I put up a post here called, How to Turn the Glute Ham into the Modern Day Torture Rack.

In that post I combine the Glute Ham Raise with other forms of training in order to bring about some very challenging and fun movements.

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Guest Post by Mike Fitch of GlobalBodyWeightTraining.com

The Three Best Ab Exercises from the Lower Body Up

I already know what you’re thinking, not another ab article, how many times can we repackage the same old crap?
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Training for a One Arm Pull-up

This is a guest post by Al Kavadlo, author of Stretching Your Boundaries, Flexibility Training for Extreme Calisthenic Strength

Since my formative years, I have found the pull-up to be a fun and fascinating phenomenon. It’s one of the best and most basic tests of strength, plus it puts the little guys on a level playing field with the big boys.

The single arm variation takes the pull-up to a whole new stratosphere. Performing a one arm pull-up requires an elite level of strength and control; learning to do one takes patience and humility. If you are going to embark on this journey, be ready to work hard.

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You’ve Gotta Believe

Several years ago, a client of mine asked me if I’d ever seen anyone do a pull-up with one arm. I held up my hand, grabbed my opposite wrist and asked him, “ya mean like this?”

“No,” he said, “without the other hand assisting at all.” I told him I hadn’t, then I said something I haven’t said again since, “I don’t think it’s even possible.”

A lot has changed since that conversation, both in my training, and more importantly, in my philosophy. I’m a believer now, having seen many seemingly impossible feats of strength performed right before my eyes. I’ll never forget the first time I saw someone do a one arm pull-up. It was a game-changer.

Getting Started

Before you even think about training to do a one arm pull-up, you should be able to do at least 15-20 standard pull-ups with strict form. Once you’ve got that foundation, there are several effective methods to use to work towards a one arm pull-up.

One Arm Flex Hang

The first step is doing a one arm flex hang. Pull yourself up with both arms, let one go and try to stay up. Start with an underhand grip before you worry about going overhand. Don’t feel bad if you drop right away in the beginning; hardly anyone can do this on their first try.

After you can hold a one arm flex hang for a couple of seconds, the next step is doing a one arm negative by slowly lowering yourself from having your chin over the bar to a dead hang at the bottom. Be prepared to drop quickly the first time you try to do a one arm negative. When starting out, don’t even think of it as a negative, just try to lower yourself an inch or two. Gravity will take care of the rest.

One-Arm Negative

The Self Assist

Archer Pull-up

Once you can do controlled negatives, start practicing self assisted one arm pull-ups. There are a few ways you can do this. My favorite is the archer pull-up, which involves assisting your primary arm by resting your secondary arm on the top of the bar. This will give you added stability but will still place most of the burden on your primary arm.

Gripping Nearby Object to Spot Yourself

You can also give yourself an assist by grabbing the poles (or door frame) that support your pull-up bar. If your setup doesn’t allow for this, you can spot yourself by draping a towel over the bar and holding it tightly while pulling yourself up with your other arm.

Other Considerations

L-Sit on Parallets

While you obviously need your arm to be strong, you also need tremendous core strength to do a one arm pull-up. When you are practicing your one arm flex hangs, negatives, and self-assists, remember to keep your abs engaged. Exercises like planks, side planks and L-sits are great to help build the core stability to perform a one arm pull-up.

Take Note of the Out-Stretched Left Arm

Due to the shape of your body, your legs will naturally sway to one side during a one arm pull-up and you’ll likely wind up rotating a bit on the way up. You might find it helpful to extend your free arm away from your body for balance.

Training Frequency

One great thing about lifting your body weight is that you tend to recover faster than with free weights. I’d heard about “greasing the groove” with bodyweight exercises, and since I worked in a gym, I started training one arm negatives and hangs throughout the day. Unfortunately, just when I started to get close, I began developing pain in my elbows. I took a break from training one arm pull-ups for several weeks – there are always bumps in the road. Finally after almost a year of practice, I got my first one arm pull-up in July of 2008. The one arm pull-up is a fickle mistress, however; It was almost three months before I repeated the feat.

I’ve been training for one arm pull-ups and chin-ups for over three years now and I’m still kept humble by it. On a good day, I can get a couple of reps, but some days I still struggle to even hold a flex hang for more than a few seconds. Thankfully, I haven’t had joint pain lately, due to a consistent stretching routine and knowing when to rest.

This doesn’t mean that you can’t practice one arm pull-ups throughout the day if you have a bar in your doorway (or work at a gym). I still advocate the idea of “greasing the groove” to build the proper neurological patterns, but I advise you to ease in slowly. Rest is also an important part of the process.

No matter where you are now in your fitness journey, if you proceed with diligence and dedication, the one arm pull-up is within your grasp. Stay hungry and focused, you might even exceed your expectations.

Al Kavadlo, CSCS, is a personal trainer, freelance writer and author of the book, We’re Working Out! A Zen Approach to Everyday Fitness. For more information visit www.AlKavadlo.com

Want more Killer Info on Pull-ups from Al? Check out this post = > All Kinds of Pull-ups.

www.AlKavadlo.com

Powerful Pressing Power AND Core Strength With an Important Lesson

In this new article I am going to discuss something that is of great importance.

But first, something really cool.

One Arm Dumbbell Press on Swiss Ball

This movement is awesome for:

• increasing pressing power
• improving core strength (anti-rotation, statics / dynamic isometrics)
• improving shoulder stability

We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).

As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized.  Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.

MOST IMPORTANT LESSON #37

In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press.  During his set I am always observing, instructing and providing lifting cues for form.  I saw his rep was slow and he was losing stability.  Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.

This is the key.

NO GRINDING REPS.  There is no need.  In a fatigued set where the reps are grinded out, that is when injuries occur.  Also, if every set is taken to this “failure”, overtraining is much more likely.  We want to see quality reps and complete focus by the athlete.  They must be “in” the set the entire time.  As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position.  Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?

My 20 years in the trenches advice?  Cut the set.

Step 1:

Coaching Cues:

• Stabilize and Brace Core
• Retract Shoulder
• Drive Feet Down

Step 2:

Coaching Cues:

• Stabilize and Brace Core
• Retract Shoulder
• Drive Feet Down
• Drive Dumbbell to Lockout and Reset Your Air
• Slowly Return to the Starting Point*

* Key Note:  A neutral grip is preferred for athletes as this is the most advantageous and safest position.

One Arm Dumbbell Press on Swiss Ball

Cool Testimonial for AMPED

You have to see this testimonial for AMPED Warm-up.  It is from Nicolas Amp (yeah I love his last name!) and it is awesome.  Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam!  Check it out!

“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP

Explosive Medicine Ball Training for Speed and Power Development

By: John Cortese

http://CortesePerformance.com
Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Explosive Medicine Ball Training for Speed and Power Development

By: John Cortese

http://CortesePerformance.com

Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Hardest Core Exercise EVER

Part 1

I am starting a new series on Diesel to really jack up your core training.  It is titled the “Hardest Core Exercise EVER” series.  It will contain some of the hardest core training exercises ever created.  Most are used with the athletes or bodybuilders I train at Diesel.  Needless to say, there are very tough.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Hardest Core Exercise EVER

Part 1

I am starting a new series on Diesel to really jack up your core training.  It is titled the “Hardest Core Exercise EVER” series.  It will contain some of the hardest core training exercises ever created.  Most are used with the athletes or bodybuilders I train at Diesel.  Needless to say, there are very tough.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Smitty and I have participated at the NSCA’s PA Strength and Conditioning Clinic at Juniata College in Huntingdon, PA for several years now.

We have done speaking presentations on Grip Strength, the Core Training, On-line Marketing, Chaos Theory and many other topics.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

Fast Conditioning with Kettlebells and Chains

You want to make ANY exercise harder?  There’s a simple solution.

Add chains…

When you add chains to an exercise, it gets real.

If you remember our first chain training video (it had a huge amount of positive feedback), it really opened peoples eyes to not only making training fun again, but many different practical uses for chains besides accommodating resistance.

CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

I’ve just got to show you this piece that I recently added to my training equipment collection.

The Demolition Club

CHECK OUT THIS POST AFTER THE JUMP (more…)

Would You Help Coach Me to a Muscle-Up???

Ever since I started seriously training for size and strength, I enjoyed trying new training methods. I just plain love training and learning new things.

I also like to take things to the extreme. I guess it’s the way I was brought up. You either do something for real, or you don’t do it.

My dad would say when I was a kid: “Anything worth doing is worth doing right.”

Well, I took that to mean work your ass off until you’re successful.

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Book Review: HARDCORE CIRCUIT TRAINING FOR MEN

With obesity, heart disease, strokes, diabetes, and other unsafe and unhealthy statistics continuing to climb it is extremely important that we all begin taking action right now in order to avoid a possible health catastrophe down the road.

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I remember a few years back I went to the NSCA PA State Clinic and watched Mike Rankin, the head strength coach at Drexel University, present on how he used gymnastic rings with his athletes.  I was pretty blow away with how innovative he was and how many different variations he used.   Zach Makovsky, his assistant strength coach at the time and MMA athlete, demo’d the rings with Mike at the hands on.

INNOVATIVE RING TRAINING AFTER JUMP (more…)

Stronger Grip Mace / Core Club

Since putting up the post last week about the Stronger Grip Mace and Core Clubs being available here, I have had some readers ask me about how to perform mace swings with them.

It seems like many people are making this movement more difficult than it should be…

CHECK OUT THE VIDEO AFTER THE JUMP (more…)

Hello Diesels.

I am going to show you something today that can quite easily be described as TORTURE.

If you think you are tough enough to try it, then please go ahead. You HAVE to be Diesel to do so.

But I am warning you that you are trying it at your own risk.

If you get sore afterwards, I am not to blame. It’s the movement that’s at fault.

This series of movements is intense and if you are not in proper physical condition, you could end up having a very very bad day.
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How to Deadlift

How to Deadlift the Proper Way Without Wrecking Your Back

If you’ve been on Diesel for any length of time you have been to our Training Center.  If not, look to the right navigation bar and you’ll see a TON of cool information around many muscle building and strength training exercises and concepts.

One section in the Training Center is How to Deadlift.

This post is REALLY important! (more…)

The sport of strongman continues to grow and becomes more and more exciting all the time. Each year, more and more amateur competitors enter the ranks, shooting for the stars and the chance to get their pro card. Many say the biggest attraction about the sport of strongman is the tremendous test of raw, brute strength, lifting the mighty atlas stones.
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I can’t hold back any longer!  I am here to expose the Matrix.

Have you ever seen Keanu Reeves?  Yes, he rides a motorcycle.  Yes he has a band.  And yes, he has a very substantial beard.  I mean he could either be the 4th dude from ZZ Top, or rent the space in his beard for a butterfly or sparrow retreat.

This post is AWESOME! (more…)

Planks 2.0

Here is a guest blog post I did for Joe Defranco.  It talks about taking a conventional plank to a new level.  It also reveals that core strength is a synergistic collaboration between the anterior and posterior musculature surrounding and engaging movements of the torso.

Of course planks resist hip extension and this version resists hip flexion, but because of the planked position, I chose this name.  Also, remember that we must diversify our core training.  Not only building strength in movement patterns, but also resisting these same movements.

Check out this cool video (more…)