Atlas Stone Lifting

20-inch Diameter Stones weighing in the 320-530lb Range

Want to Learn to Lift Atlas Stones?
Check Out This DVD:
Stone Lifting Fundamentals DVD

2017 Juniata Strength and Conditioning Clinic

Last week, I attended the 2017 Juniata College Strength and Conditioning Clinic. Of all the years I’ve attended, and I’ve been to I think ALL but 2 since it first took place in 2000, this was one of the best, in my opinion!

Today, I went through y notes and compiled a list of all my biggest take-aways from the clinic, and shot a video covering them all.

2017 Juniata Strength and Conditioning Clinic
Part 1

2017 Juniata Strength and Conditioning Clinic
Part 1

I’d love to hear your thoughts on the topics I cover, and of course let me know if you have any questions.

I hope you enjoy it.

All the best in your training,

Jedd

Coaches: This Program Will Help You
Reduce ACL Tears and Other Knee Injuries: Deceleration Training

I have a few sayings I’m known for.

One of them is, “It’s not about how much you lift, It’s about how much you LOVE Lifting.”

What that means is, lifting is about being passionate about something and doing it with fire.

Lifting is about setting goals to always be improving.

Lifting is about feeling good, and feeling good about yourself.

So, a couple months ago, or so, when I really took a look at some of my training, I came to realize I wasn’t following my own advice.

The whole idea about that saying is that you should be pushing yourself because you love lifting.

It has nothing to do with pushing yourself so hard that you reach your goals at the expense of everything and everyone else.

But, there I was, trying to reach some goals related to the Barbell Bench Press, and instead of getting closer, I was coming further and further away each session because the exercise was tearing my shoulders up, and leaving me in pain.

It’s now been the better part of this year, that I have quit Benching with the Bar, and moved exclusively to Dumbbell Bench Press. And although my numbers were completely embarrassing at first, I now feel like I’m living more in tune with my beliefs.

And, after a couple months, or however long it’s been, I’m starting to see some good increases, feeling better in the shoulders, and I think even seeing a bit of growth.

I LOVE LIFTING, but I think I was coming severely close to having the majority of my training SHUT DOWN due to the pain I was feeling in my shoulders.

I encourage you to do the same as well – by all means train hard – don’t just go through the motions in the gym.

But, if there’s a movement that is tearing you up inside, don’t feel the need to push through pain and suffer because of it.

Remember…It ain’t about how much you lift. It’s about how much you LOVE lifting.

All the best in your training.

-Jedd-

P.S. Along these lines, I want to help you out as much as I can, to get you to your goals. And that means helping you learn to do your goal lifts properly and as safely as possible.

Check Out the the Special Offer I’ve Got Going On This Week:

Get Introduction to Strongman Training AND Stone Lifting Fundamentals TOGETHER and SAVE $20! CLICK HERE or click the images below …

Strongman Training For Powerlifters

by Ian Driscoll

Coming from a powerlifting background and previous to that, a kid who just wanted to get bigger and stronger for high school sports, strongman training has proved to be the most effective and fun training that I have ever done.

Strongman training is hard, damn hard. However, the benefits are hard to ignore whether your goal is to add slabs of muscle mass, becoming a more explosive athlete or simply put pounds on your gym lifts.

Getting Started in Strongman Training

First I’ll start off with a little bit of personal history. My first year of college, I was a hungry 18 year old powerlifter looking to up my game. I had always enjoyed strongman competitions on TV and decided I was going to give it a shot.

I drove two and a half hours to a garage gym known as Jobe’s Steel Jungle every weekend. There I had the opportunity to experience what “Strongman Sunday’s” were all about. Log presses, axle presses, deadlifts (of all varieties), keg loading, stone loading, yoke walks, farmers walks, sandbag carries, and sled pulls are a list in a vague memory of what I have done there.

On these weekends I only did three or four strongman events and I was left exhausted. The two and a half hour drive back was always euphoric. My t-shirt was stained with sweat, tacky, and chalk but the recent memory of strongman training was all that was on my mind.

My Improvement in the Powerlifts from Strongman Training

This weekly strongman training carried over to my powerlifting in a noticeable way. I used to have trouble stabilizing my body under 405 pounds in a squat. I would look like a baby giraffe coming out of the womb. Heavy yoke walks took care of that problem. The yoke walks taught me how to create tension and brace my body. Instead of having a coach tell me abstractly how to create tension and brace the trunk, I threw myself under a heavy yoke, kept my body as upright as possible and I learned exceptionally quick what bracing and creating tension feels like.

I used to have problems double overhand deadlifting anything over 315 pounds. Farmers walks took care of that, something about walking with 260 pounds in each hand for 100 feet will cure most grip problems. My deadlift and squat were suffering from the inability of pushing the hips through. I loaded a stone 20 times in a row, you have no choice but to learn how to use the hips.

Enough about my personal experience; here’s how strongman training can benefit you:

Benefits of Strongman Training

Loaded Triple Extension:
Triple extension is simply the simultaneous extension of the ankles, knees, and hips. Classic barbell lifts such as the squat, deadlift, and power clean demonstrate this.

With strongman implements, one can take it a bit further. Loading an atlas stone to a relatively high platform trying not to let the stone break one’s spine in half or flipping a heavy tractor tire will have one go from a deep squat position through to the tippy toes. With these implements being odd objects, the awkwardness is a nice change of pace and the technique is not as comprehensive as a barbell lift.

There is something primal about flipping an 800 pound tire or loading a 300 pound stone. For powerlifters, we don’t need to go extremely heavy with strongman implements. Just getting out of the gym and doing something exciting that provokes hard work is beneficial. We can argue all day about what is optimal or what’s best for triple extension and to be honest I see a lot more carryover from strongman based triple extension movements to the gym than what the gym brings to strongman.

Bracing the trunk:
In order to walk with 600 pounds in the hands, 800 pounds on the back, or load something over 300 pounds to a platform it is critical to brace the trunk. It is impossible to do any of these disciplines efficiently without bracing effectively. Yes, one can learn how to brace the trunk very well in a squat, bench press, or deadlift but walking with the weights one can deadlift or squat takes the bracing concept to a whole new level and makes them more efficient when they go back to traditional squatting, bench pressing or deadlifting.

Grip strength:
Bearhug walking with a heavy keg, farmers walks or doing some axle deadlifts will develop that manly handshake and improve upon the ability to lift heavier weights. It is called the law of irradiation, the harder an individual can squeeze something, the more efficiently the chain of muscles can be utilized. Nothing fancy here, just hard, grueling work.

Explosiveness:
Along with loaded triple extension, and bracing the trunk that aid in explosiveness, strongman events are supposed to be done fast. Things are timed in strongman, we need to be as efficient as possible. A classic example of developing explosiveness would be tire flips as fast as possible for 50 feet or cleaning a heavy axle up to the shoulders. Personally, there is a direct correlation to the speed of my power lifts when I add in strongman training.

Mental strength:
What makes strongman appealing to me is the amount of mental strength it takes to endure the events. There have been a couple times I literally thought that I was going to die. Everyone wants to set down a heavy yoke, drop the farmers when their shoulders feel like their being pulled out of socket, let go of an atlas stone when it rips into their forearm, grind through a 15th rep on a deadlift for reps or drop the log when it is crushing their lungs. The intense commitment and desire to plow through these mental barriers is, to me, invaluable.

Sign Up for Updates Whenever New Strongman Training Info is Posted

How to add strongman events to a powerlifting routine?

There are many ways to go about doing this. Here are a couple of examples…

Full Strongman Day:
I suggest replacing a gym day for an event day if one is lucky enough to have access to the implements. For example, you can get your main powerlifting work done during the week, and then do your Strongman Training on Saturday or Sunday.

Strongman Lifts as Accessory Movements:
Another way to add Strongman Training is by using strongman events in place of other accessory movements. For example, after deadlift training one could hit five sets of five on tire flips, instead of straight leg deads. Another example would be an axle clean and press for three sets of five after bench training. An additional example could be three sets of 50 feet on yoke walks after squatting.

The options are limitless, but one must be smart about it. Strongman training has a funny way of leaving the body in a pile of ash if one gets carried away. One event day consisting of three events or substituting a main accessory for a similar strongman event.

Wrapping it Up

In summary, strongman training is great. On the other hand, it is not the end all be all of training. A lot of elite level powerlifters have never touched strongman equipment. For strength athletes, strongmen included, the classic barbell lifts are going to be the priority of a training system. My thoughts and ideas are to give you a few tools you can try out on your own and see if they aid in your strength sport. There is a time and a place for several tools, I am under the impression strongman training is one of those under-utilized tools that has a great carryover to the powerlifts.

-Ian Driscoll-

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New Strongman Trainees: Get Your Technique Right with out DVD,
Introduction to Strongman Training. It covers everything you need to know
to perform the most common and beneficial events the right way.
Click the banner below or go to this link => Strongman Training DVD

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The Continental Clean

The Continental Clean is a technique for pulling a bar from the ground to the shoulder while utilizing the belly or belt for assistance. The “Continental” is very different from the Olympic Clean.

The term “Clean” from the Olympic Lifts is used because the original lift was performed without allowing the barbell to touch the body at all. These days, brushing the bar against the body is permitted, but to use the belly or belt for assistance is expressly disallowed.

The “Continental” is most often used in Strongman Competitions with the Axle, and is generally used prior to Pressing, Push-Pressing, or Jerking the Axle Overhead to finish off the repetition. With the level of weights that are able to be lifted overhead on the axle, the Continental becomes a necessity, since the Grip limits how much one can lift in the initial phase of the movement, pulling the Axle to the Shoulder for the “Clean.”

How to Improve the Continental Clean

The Continental Clean is a highly technical lift, so here are 6 tips that you use use to improve your technique and make your Continental more efficient.

1. Wrist Wrap Awareness

Wrist Wraps are important on this event because when catching the Axle at the shoulder, there is a chance that the wrist can get bent back. Also, with wrist wraps on, your grip will be stabilized for the overhead portion of the lift. However, one mistake that people often make is they leave the thumb/finger loops on their thumb. The thumb is very important in getting a solid grip on the Axle, and having the loops still on the thumbs will cause interference in gripping the bar.

2. Drive with the Lower Body

Once you have the bar on your belly, you must propel it up to the shoulders using your legs and hips. The harder and faster you can pop the barbell or axle the better. You will save time on each repetition and you will conserve strength and energy for the duration of the set/event.

3. Make Faster Transitions

If you analyze the movement, there are at least 4 individual parts:

• Pull to Belly
• Stretch Reflex (Lowering the Body)
• Popping Bar off Belly (Propelling Upwards)
• Catch at Shoulder

The quicker you can move through each phase and transition, the better. For instance, once it hits your belly, your aim should be to pop it up with your lower body to the shoulder, which requires a quick drop of the body, a rapid ammortization phase, and then the thrust to pop the bar up. If you need a breath between the catch and the press that is fine, but try to limit it to one. Standing there holding the bar on the belly is far too much of an energy leak and waste of time.

4. Alternate Hands on the First Pull

It is fastest to pull the bar from the ground with the hands both overhand, but this will be limited by your grip strength. If you find you can’t pull the weight you need to with a double overhand grip, feel free to alternate them. This will enable you to pull faster and with more strength, plus it might even allow you to pull the bar up to the perfect spot on your belly. Either way, the higher you can pull like this the better, because it will help you save energy. Energy leaks are the worst thing in strongman. If you can reduce them, you can become that much more efficient. Once you get the bar to your belly or shoulder, then transition to double pronated.

5. Keep the Bar Close

It is more efficient to have the bar stay close to your body at all times than to let it drift away. Pull it outwards only as far as you need to in order to pass your belt, and keep the transition from belly to shoulder nice and close to the chest as well. If it loops outward away from the body, it will be harder to control and you will have to move your body too much to catch and re-direct it.

6. Isolate, Train and Strengthen Each Phase

After doing your primary work, (and even including the press) go back and work each phase of the lift with heavier weight to strengthen each phase. In other words, if you max out with 200 on the full lift to the shoulder, you can perform the following drills:

• Full Pull to Shoulder: With light weight, practice pulling straight to the shoulder from the floor (like an actual clean)
• Belly to Shoulder: With heavier weight, practice popping the bar from belly to shoulder. Don’t return it to the floor every time. Just let it roll down to the chest and re-grip it. It should feel really good on the chest bones.
• Floor to Belly: Do some sets with double overhand and alternating grips. Put on heavier weight and just get the bar to your belly as fast as you can then go right back to the floor.

These are just a few bullet points you can start working on to improve your Continental Clean. If you take a video to the weight room with you, I can pretty much guarantee you will improve even more, because you will be able to iron out your technical bumps that much more quickly.

Improving the Continental Clean – Videos

Here’s a quick video showing some cues I was able to catch in my own training for instant improvement.

Just a couple of weeks later, I was able to improve even further on my Continental Clean.

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Get More Information on Improving Your Strongman Lifts

If you are interested in more information regarding the Strongman Overhead Lifts, be sure to sign up for email updates using the form below. Steve Slater and I will be shooting a new DVD that covers the Overhead Strongman Lifts in November, including the Log Press, the Axle Press, The Monster Dumbbell (One Arm Overhead Lift), the Viking Press, and more.

All the best in your training,

Jedd

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Learn the Basics of Atlas Stone Training with our Definitive DVD
Stone Lifting Fundamentals

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Upper Body and Grip Training Workout 8/29/13

Lots of people love the idea of building a Big Bench Press, but have little idea how to go about doing it.

Often, the type of Bench Press training we learn about is what we learned in our High School Gyms, which are most likely recycled information that the coach learned when he was in High School and has never changed one single bit. It often ends of becoming a vicious cycle of bad, out-dated information.

My suggestion for people who want to bring up their Bench is to find someone who actually is a Powerlifter and is seeing some success in their training. When you train with someone who is successful in the Big Three Lifts (Bench Press, Squat, and Deadlift), Strength becomes Contagious. Just by lifting with them, you get stronger, and all awhile learn the proper way to train.

Last Friday, I had someone visit who has done just what I am suggesting. He went from having very little structure in his training a few years ago, to following one of the most popular Powerlifting Programs that is out there. As a result, he has seen impressive gains from the new-found structure and is enjoying the design of the program and the increased numbers, for sure.

This lifter is Josh McIntyre. I first met Josh through the Diesel Crew website in January of 2011 when I started the Weekly Grip Strength Challenges. Josh won many of these challenges during the year and has gone on to perform lots of Elite-Lever Grip Strength Feats since then, although these days his primary focus is Powerlifting with a little Strongman and Grip thrown in, a great mixture for developing incredible strength.

We hit an awesome workout this past Friday, about 2 hours and 15 minutes of Upper Body Training and then about an hour and a half of Grip Training, with a little break in between for a short interview.

Below is the video, which contains the entire session.

I asked Josh to send in a little write-up about himself so you could get to know him a bit better. I think you will also see that once you get some programming into your routine, you can expect to see some increased strength levels across the board. Here you go.

Josh McIntyre Interview

Jedd: Who the hell are you and how did you end up getting into Powerlifting?

Thanks Jedd for having me up to your place. My name is Josh McIntyre, I’m 32 and have been lifting off and on since I was 14, but with goals in mind since 2010 and most seriously since 2012. I’ve competed in both Powerlifting and Strongman. My best lifts to date are a 565 squat (raw w/ wraps,) a 390 raw bench and a 635 raw deadlift (no belt) but I’m seeing now that I’m capable of a lot more.

I never did anything more than a set of curls and some push up’s right after highschool. I thought I was strong back then. It’s amazing to look back at pictures and see a guy who thought he was the man. In 2007, I moved to NC from NJ and found myself with a spare room to fill. So I assembled my rusty old H.S. weight bench and got some cheap standard plates from craigslist ads and used sporting goods stores.

Around the same time I spent a lot of time on Youtube looking for workout routines. I found your channel and was floored by the feats I was witnessing. I had a “monkey see, monkey do” mentality like many others, and trained until I could replicate whatever it was that I was training for, like a 5 dimes pinch (have still to get 6 without a pipe through them,) pinching two 45’s, levering a 45# plate (still sloppy,) hubbing a 45# plate, closing an Ironmind #3 etc etc.

I also started to train the powerlifts. I use the term “train” loosely here because I had no idea what the hell I was doing and ended up with a lot of shoulder pain. For a while, since I had no squat rack and it hurt my shoulders to bench a lot, I focused primarily on the DEADLIFT. To this day, it’s still my best and favorite lift. (long arms)

Once I scored a power rack off of craigslist for $100, it was on from there. I read up a bunch on rehab and prehab for shoulders here on DieselCrew.com and Elitefts. I watched a lot of video’s and inched my DL up over 500 in 2009.

Jedd: Tell us About Your Early Competition Days

I competed in my first powerlifting meet in 2010 in the APA. I entered Deadlift only, weighed in around 235 and competed in the 242’s. I opened at 505, went 565 for my second and 585 for my third. Unfortunately they called me for hitching (rightfully so) and I was credited only for my opener. I learned a lot that day and I was hooked!

Since then I’ve competed in 6 powerlifting meets and 1 strongman contest. I’ve learned so much from each one. I really enjoyed the strongman contest but PL is where my passion is. I’ve also trained with a lot of brutally strong PL competitors I’ve met at meets and gained a lot of strength and knowledge from them.

Jedd: When I first learned of you, you were training mostly at your house and from time to time in a gym where they wouldn’t even let you bring in chalk. These days, I have seen you have been training at Raleigh Barbell.

Since March of this year, I began training with a PL team at Raleigh Barbell. I’ve seen my best gains ever just in the last 5 months since training there. We trained 2 cycles of Brandon Lilly’s Cube Method with some success. The guys are great, supportive, serious and very goal motivated. If I squat high, they let me know. If my back started to round a little there, or my ass rises off the bench slightly, they’re right there to correct it for me. Having an extra set of eyes is really helpful when you can’t see where you’re screwing up.

5-10’s Pinch for Grip Specific Warm-up – NO PROBLEM!

As far as the gym, Raleigh Barbell is an 864 square foot training facility located in the heart of downtown Raleigh which is owned and operated by Elite Strength and Wellness Coach Jackson Williams. He’s been a great coach and he’s strong as hell! I’ve seen him pull 650 raw like it was 315. Training with guys stronger than me has been exactly what I was missing. Coach Jackson and Teammates Mason, Hunter, Chris, Keven and Justus are great lifters and training partners, and I’m lucky to be training along side of them. For more info on Raleigh Barbell or to contact Jackson, check out Raleighbarbell.com or hit him up on the Raleigh Barbell facebook page, if you’re on the book of faces.

Recently we’ve started a 10 week training template written by our coach leading up to a PL meet in November in Richmond, VA followed by a Charity Push/Pull the following weekend that I’ve done for the past 3 years.

Jedd: Josh, I’ve gotten some questions asking why we chose the exercises we did during our workout and what exactly the bands are for. Could you explain these points please?

The bench workout you and I did was from our Raleigh Barbell week 2 speed bench. It focused on practicing the bench press movement over and over by doing 8 sets of 2 as fast as we could WITH GOOD FORM. We incorporated band tension to make the lockout more difficult. That forced us to generate momentum from the start to get us through the increasing resistance. We also added volume by going for max reps up to but NOT including failure. We don’t miss training lifts at Raleigh Barbell. We only took another rep if it was there. The rest of the bench day was higher volume accessory stuff, o/h press, shoulders, rows, hammer curls, tri’s, all for hypertrophy.

Jedd: Now that you are several years into serious training, maybe you could talk a bit about major lessons you have learned, pitfalls you have run into along the way, mistakes you’ve made, etc?

I’ve seen up’s and down’s in my training but the more experience I got the more I realized the anecdote “it’s a marathon, not a sprint” is dead on. Also, enjoying the journey has been key for me. I lift ’cause I love it, that makes it easy to commit to. I see lifters so focused on their goal that they suffer through and end up hating their training. It’s ok to like what you do, it makes you easier to be around too.

Some of the mistakes in my own training over the years have been:

1. Sticking with a routine even after I stall while using it. You can’t keep doing the same thing and expect to get a different result. My numbers were up and down, up and down for far too long

2. Not doing any kind of accessory work to bring up weak areas

3. Thinking one way was right and ALL other ways were wrong

4. Waiting until I thought I was “good enough” to enter a PL meet. I wish I had done it sooner. Your entire mentality toward training changes after a competition. And the friends I’ve made and the things I’ve learned have been valuable to me as a lifter and a competitor. Don’t wait, sign up today. It’s so much fun and you’ll walk away with more than you came with

5. Finding reliable training partners. More easily said than done. If you have an opportunity to join a PL gym, or a CF gym or a Strongman crew DO IT

6-10’s Pinch. Off the Ground 5 or 6 Times, but Not Quite Lockout

Jedd: Josh, great having you up here. Come back again when you make a trip up this way. I want to see you get the 6-10’s Pinch sometime soon.

Again, thank you Jedd for having me up to train. The grip feats I witnessed and failed at were humbling and motivating. I was smashed when I left your gym but mentally I was rejuvenated with the idea of grip training. I have an entirely new respect and appreciation for Grip sport and its competitors. I look forward to meeting up again soon!

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I got some feedback that the videos were hard to watch in the Playlist, and that you would like them separated out, so here you go…

Speed Bench Press Against Light Bands

Overhead Axle Training

Axle Rows for Back and Grip Strength

Tricep and Biceps Superset

Hammer Curls for Size and Strength

Josh McIntyre Interview

DIESELS – If you have any other questions about the training we did in the videos, leave a comment and I will do a follow up article to answer them.

All the best in your training.

Jedd

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The Missing Part of Your Strength Training – Extensor Work – A Must for Any Serious Lifter – Hand X Bands

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I recently attended a seminar with several other fitness guys, many of whom were personal trainers and strength coaches. After one of the talks, it was time to get some coffee and one of the personal trainers, Lance, came over and talked to me.

He told me that he trains in some major chain gym with a bunch of machines and not a speck of chalk in the place at all. (If I had to train in a place like that, I might last two weeks before I went to another gym, just not my kind of long-term place)

So, as it turns out, Lance is sick of this place too. He said he just doesn’t think all the machines are helping him or his clients build “Real World Strength.”

He basically said, “What is sitting on a padded seat pushing against weight-stack resistance going to do to help me be strong enough to push a car out of a ditch?”

Ya know what? Lance is right.

Machines just don’t cut it when it comes to building the kind of strength that you need when your car is stuck in a ditch, or if you have to carry a giant recliner down a flight of stairs.

That’s why I like Strongman Training.

Strongman Training, especially in the sense of lifting big, round, odd objects, like Stones, Sandbags, and Kegs, helps you develop the kind of strength that you can call on when you need it.

When you train with bulky implements like those, you literally feel like you can lift anything that crosses your path.

That kind of confidence can really come in handy in “Real World” situations.

So, now Lance is on a MISSION. He has a two-car garage just like mine and he wants to start Strongman Training.

But, he wanted to know what Strongman Gear and what types of Strongman Lifts he should focus on.

So, I told him about the Top 5 Strongman Training Lifts I suggest.

Top 5 Strongman Lifts/Events that Build REAL WORLD STRENGTH

1. Log Lift / Overhead Lifting

Bill Kazmaier – Log Lift

I LOVE Overhead Lifting and for that reason my favorite implement is the Log. It builds tremendous overhead strength, and it makes you develop a strong Core, Grip, and Power, especially when you perform dynamic overhead lifts.

2. Atlas Stones

Loading Atlas Stones

When you lift atlas stones, it makes you feel like you are capable of superhuman feats. There’s just something awesome about pulling a big, ugly, round stone off the ground and then either popping it up onto a platform or dropping it right back to earth (train outside if you are going to drop it, ha ha ha)

3. The Yoke

Phil Pfister – Refrigerator Yoke Walk

The Yoke is an implement that you carry across your shoulders. I absolutely HATE this event, but it makes you RUGGEDLY STRONG both physically and mentally. A heavy-ass Yoke draped across your back wants to crush you into the ground like a soda can, but you don’t let it. You just take one step at a time and show it who is boss.

4. The Tire Flip

Ready for the Tire Flip

You would be surprised at how big of a tire you can flip. Flipping a giant industrial tire may seem like a daunting task, but when you apply the strength you have worked to build with the proper technique, like I show you here, you can EXCEED your own expectations.

5. Farmer’s Walk / Frame Carry

Derek Poundstone – Frame Carry

This lift just plain makes a MONSTER out of you. Obviously, this exercise builds your Grip Strength, which is something I LOVE, but it also beefs up your Traps, Shoulders, Erectors, and Glutes. I like this exercise so much, I generally do it TWICE A WEEK.

There you have it – in my opinion the TOP 5 LIFTS from the world of Strongman Training. If you do these lifts, I guarantee you will develop strength that you can use in MANY other facets of life where you need to be able to lift heavy, bulky stuff.

The only caveat I would throw out there is NOT to try these lifts until you know the proper technique, so you can GET THE MOST OUT OF THEM.

If you need to learn the technique for these lifts, all you need to do is go here: Strongman Training DVD

All the best in your training.

Jedd

What’s Up Diesels?

As you may know from reading my bio on the site, my initial foray into strength training was the Olympic Lifts.

I had seen the picture of Vasily Alexeev performing his training against the rushing water of a stream and I thought it was so amazing that I wanted to train the Olympic Lifts too.

While I loved this type of training, and still love portions of it today, I soon transitioned away from it because the requirement for technical perfection was just too much for me to continue many of the more complex lifts, such as the full Squat Clean and the Snatch.

My flexibility and mobility was not where it needed to be in order to perform the lifts safely, and I was not interested in an injury, so I dropped the full lifts that are contested in Olympic Lift competitions.

This is also when I began transitioning into Strongman Training. You see, I was every bit as interested in training for a challenge as I was for the sheer strength numbers.
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I am pumped up to post today’s entry on the Blog. This one comes from Daniel Reinard.

This dude has made incredible progress within the ranks of Grip Sport in a very short time. His improvements in such a short time are comparable to some of the very best in the sport.

I think part of that progress is due to the fact that he is constantly looking to build overall strength and not just get good at Grip Lifts. This pursuit for all-around strength development was evident when he picked up our instructional DVD on Strongman Training. Considering Daniel’s background is in rock climbing, strongman work isn’t really the natural progression, but he understands the importance of full body strength and power to improving overall performance.

Check out his review of our DVD and our customer service, something I have always worked hard to be on top of:

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First thing’s first. Jedd’s customer service is nothing but top notch. I’ve bought several DVDs and pieces of equipment over the last couple years from him. His quick shipments and customer follow-up make for the most comfortable of transactions. He genuinely wants everyone to enjoy his products and to receive the maximum benefits they can achieve. I recently purchased the Intro to Strongman DVD and ran into a most unusual predicament.

I immediately watched half the DVD at home before heading to work. I proceeded to try watching the last half on my work computer. This did not fare well. The computer drive tore the hell out of that DVD, rendering it completely unreadable, even back at home. I sent Jedd an email thanking him for quick shipment and an excellent first half of the DVD. He was not content with me only knowing part of the DVD, particularly the fact I’ll never be able to revert back to watch it again because as a noob strongman I will need to focus on technique to stay injury free. Watching only part and then never again was setting myself up for an injury. Jedd sent out another DVD right away. I cannot thank him enough for this. He is really about making sure customers not only receive their purchase but can gain the most out of their journey.

The DVD Jedd Johnson and Steve Slater put together is packed with lots of technique instruction on core strongman lifts and also packed with prehab/rehab with an injury free focus on the lifts. What that says about these guys is that their concern is you will enjoy their product for as long as you wish. This isn’t a “how to be a competing strongman in 60 minutes” DVD, or any other fad how-to DVD that is all hype and no common sense. These guys spend a lot of time growing strength sports and they not only know how to get you into strongman, but they know how to keep you in strongman.

The DVD is broken down into nice segments that make it easy to pull up a chapter on a particular subject. Each segment moves quickly yet is full of information. Information covered includes prehab/ rehab work, personal gear, technique do’s and don’ts, common mistakes, and visual demonstrations. The experience showed when the don’ts and common mistakes of each lift were explained. This is extremely valuable information!

Overall the DVD is a great purchase if someone is looking to get started in Strongman. I’m very happy to have purchased it. I know I’ll be watching it many times as I take on the various lifts over the course of my strength journey.

Daniel Reinard

Rock Climber

Grip Athlete

Strongman Sport Trainee

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Thanks for the kind words, Daniel. Keep up the great work in all your strength endeavors.

If anyone else is looking for top quality information on Strongman Training, look no further, because Steve and I lay everything out for you that you need in Intro to Strongman Training.

All the best,

Jedd

DIESELS,

There’s been a lot of stuff going on recently.

My dedication to bringing you the absolute best information for your training needs has never been higher.

Let me bring you up to date of just some of the things I have in the works…

1. How to Make Atlas Stones

I got together with Steve Slater from SlatersHardware.com and StrongmanStuff.com a few months back and we shot the complete DVD on how to make the best Atlas Stones.

That DVD should be ready this week. I have been running into some technical issues, but I am working through them.

If you have a set of molds and want to make better stones, or if you are thinking about getting some, stay tuned, because we left no stone unturned during the shooting of this DVD. Steve has made more stones than anyone else in the world and he is going to show you exactly how he makes the world’s best atlas stones.

2. Hub Lifting Mania

The Workout of the Month at The Grip Authority is uploaded and the members are digging it.

You can join The Grip Authority here for just $7.

I’ve got tons of awesome features on that site. If it’s grip or feats of strength related, then it is on TheGripAuthority.com.

3. Flexibility / Mobility Update

I have really been working hard on my stretching, ROM work, and soft tissue efforts the last couple weeks and my pecs and shoulders are starting to feel much better.

I also got the Horse Liniment that I mentioned in a newsletter last week. It is called “Absorbine Veterinary Liniment.”

I will report back to you about it, but I do have to warn you that it says right on the bottle “for livestock only,” so I am not going to tell you to go out and get it.

4. Grip Training for Track and Field

At a recent seminar, I met Matt Ellis from PrimalATC.com, who works with Track and Field Athletes. Matt and I decided to get together and shoot a DVD on Grip Training for Track and Field Athletes.

I never joined the Track team in High School because I was a baseball player, but Grip Strength is very important for Shotput, Javelin, Discus, Pole Vault, and even the Sprinters in the starting blocks. Plus, as it turns out, there are plenty of hand, finger, and wrist injuries that take place in Track, especially for the throwers.

We put together a DVD of drills that Track Coaches can do with their athletes to strengthen and bulletproof their lower arms.

Stay tuned for that. One of Matt’s colleagues is working to find a video editor to get that product ready, because I am working on another product already for you guys…

5. Next Project – ACL Tear Prevention

Tomorrow, I will start aggressively on completing a DVD I shot with Jerry Shreck from Bucknell University, on ACL Tear Prevention.

ACL Tears are a career threatening injury for nearly all athletes, and the statistics for college athletes are pretty eye-opening, but Jerry has been using a conditioning progression for several years with his athletes and it has been very effective in preventing them with his athletes.

Goal to release that DVD to all of you animals is 2nd week of June. Keep your eyes open…

As you can tell DIESELS, it has been a hot-bed of productivity around here the last few weeks.

I am dedicated to bringing the DIESEL UNIVERSE the information you all need to excel, whether you like to rip, bend, and twist things or if you dominate more conventional sports.

You are in the right place.

If you want to stay up to dat on the developments about these upcoming products and features, make sure you are signed up for the daily updates here at the site:

All the best in your training,

Jedd

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Although that thing looks like a toilet, the stamps says “Stone Lifting.”

The first time I touched Atlas Stones was in my first ever strongman competition in 2003 at Total Performance Sports. Prior to that we used Kegs in our training in order to assimilate the stone lifting technique.

Ever since that first competition, I have loved Stone Lifting. It became something I would do on a nearly weekly basis every year from the time the weather broke in April until the time the weather got too cold to train outside in the Fall every year. And then sometimes, we’d just train inside.

I was seeing some pretty good success both in training with the atlas stones and in competition, many times winning the event at the strongman contests I was competing in.

Then, around 2006, all my buddies seemed to have lost interest in doing strongman, so if I was going to train, I was going to be alone doing it. Training alone is cool and all, but it’s even cooler with buddies challenging one another and talking some serious trash.

If I remember right, I peaked on atlas stones with a lift of a 405-lb stone in the Summer of 2007, but then I didn’t really train them again until the Fall of 2009. And that was the last time I trained them…

Lately, the stones have been calling my name. Each time I walk past them, I would think to myself, “The next time it’s nice out during training time, I’m coming out here and lifting some stones.

I got down to the gym the other day – it was a day for Axle work, back, and some other stuff. I went through my normal routine of systematic warm-up, then on to Axle, and then my Grip Training.

But when it came time to train back, I was like, “SCREW IT – I’m going outside to lift those stones – that will be my back workout today.”

DIESELS, I can’t even describe in words how fun it was to get out on the stones again. It brought back so many memories of training with my friends, listening to loud music, talking smack to everyone, strongman comps, and barbecuing steaks.

I got the whole stone lifting session on film, so you will see it below.

I have no idea what the first three stones in the video weigh. They were marked at one time, but weather and the passing of time wore those chicken scratches off long ago. So, I arranged them by size and went to work.

Questions on Stone Lifting

In the comments section of the video, I received some questions, so what I thought I’d do is paste them below and answer them for you guys. Here are the first couple…

Do you ever shoulder the stones Jedd?

Sure – shouldering is a good drill to do with Atlas Stones. I like shouldering because it requires more hip explosion and is a faster movement. When you explode with hips, you are able to propel the stone upwards and create more momentum. Then, if you are quick and agile with your hands, you can usually place the stone up on top of your shoulder with just two or three quick movements of the hands.

We cover Atlas Stone Shouldering in our DVD, Stone Lifting Fundamentals, as a way to replicate the explosive qualities of the Olympic Lifts using an odd object instead of the regular bar.

I didn’t do any shouldering in this particular workout, simply because it had been so long since the last time I trained stones. I wanted to stick with the basic techniques on this occasion, but I definitely will do some shouldering soon.

Doesn’t stone lifting go against the rules of deadlifting when it comes to not rounding your back?

Yes, Stone lifting does differ from deadlifting as far as the back angle is concerned. In deadlifting, most people will tell you to avoid rounding, and I would agree with them when deadlifting. However, stone lifting is a bit different.

First off, it is almost impossible to lift a stone without modifying your back angle to a degree. This is because you have to reach your hands way down to the ground. In the deadlift, you are not reaching down that far, so it is much easier to avoid the rounding.

Second, the shape of the stone forces you to take a different grip on it. As you’ll see, the hands and forearms go down along the sides of the stone and you pick it up by both flexing the wrist to brace beneath the stone, and by clamping in with the chest, to compress with the upper arms onto the sides of the stone. This requires a forward torso angle in order to accomplish.

If you keep your torso upright while lifting stones, I think it would put a great deal of pressure on the bicep attachments, and could cause a tear.

Third, when lifting stones, most people incorporate a transitional phase in the lift where the stone is propped on the lap while a re-grip is taking place. The reason this is important to this discussion is because it may seem like a round back is being used from the point of lift-off to the point of loading (high chest), but this is slightly misleading, because while re-gripping the stone, you can also re-position your lumbar spine for a more straight to lordotic curve, which is safer on the back.

Everyone is always stressing good form and not rounding the back while deadlifting. How do you feel about that when stone lifting is the complete opposite?

Because Stone Lifting is, without a doubt, much different from deadlifting, I think it is best to work your way up slowly in stone weight, volume of stone work, and speed of stone work.

For instance, beginners at Stone Lifting should start out with very light stones, and perhaps even start with an abbreviated range of motion and then gradually work toward pulling the stone from the ground or floor. This will enable the beginner stone lifter to slowly get used to the forces and positions involved in stone lifting, which they most likely have never done with a great deal of resistance before. It will help them develop proper technique as well.

If there is any question as to proper stone lifting technique, then I suggest you pick up our DVD, Stone Lifting Fundamentals, which will show you exactly how to begin doing stone lifting with proper form.

It’s a good practice for beginners or people who have not lifted stones in quite some time to limit the volume of stone work they do. I, for instance, knew that I hadn’t done this in a long time, so I didn’t do a lot of volume with the lighter stones. I mainly used them to ready my body, mind, and CNS for the heavier stones. By limiting the volume, you are able to keep your form tight from the beginning to the end of the workout. Doing too much volume too soon in the stone lifting workout could wear out the postural muscles in the back, and then put you at risk for poor form near the end of the stone workout.

As far as the risk of hurting the back, sure, there is a chance. However, there is also a chance to hurt your back in the deadlift as well. I can tell you this, I have never hurt my back by lifting atlas stones. I have, however, hurt my back on many occasions performing the deadlift.

I did notice, while watching my footage after lifting the stones, that my hips are a bit tight to really get where I want to at the beginning of the stone pull. I like to get a little lower with the hips on the initial pull, which helps me to keep my lower back straighter.

I hope this has been helpful. There were some more questions in the comments section of the video – I have not forgotten about them – I just don’t want to overload anyone with new information, so expect another installment of questions to come along here soon.

If you like info on Strongman Training, make sure to subscribe for my Strongman Training Updates in the form below.

All the best in your training,

Jedd

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Start Your Journey in Stone Lifting Today.
Pick up the Stone Lifting Fundamentals DVD Below.

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Improving Overhead Press

What’s up DIESELS?!!

Over on my Grip Strength Coaching Site, TheGripAuthority.com, from time to time I will put up a video just telling my guys and girls what I have found in my training to be really working well for me. I pass this on to them so that they can try it in their training and see if it works for them as well. I’d love to help you towards your Grip goals, so join today at http://www.thegripauthority.com.

They seem to get a lot of it when I put up the What’s Working Now posts, so I thought I would start doing the same here occasionally as well.

What’s Working Now – Overhead Work

Today, I want to talk a little bit about some results I am seeing in my training with my overhead work.

First a little recent history…

Most of my overhead work the last couple of years has been with a log. I’d estimate about 60% of it has been based around the strongman log, and more than half of that has been in a push press or jerk style.

Last summer, when some lower back troubles reared their ugly heads, I began doing my overhead work in a more strict fashion in order to have a bit more control over the implement. I also began using more conventional equipment, such as the barbell and dumbbells.

In October, I added some more dumbbells to my collection. Previously, my dumbbells went from 50-lbs straight to 85lbs. I now have a pair of 55’s and a pair of 70’s. With more dumbbells to choose from, I became more interested in using them, and I started establishing some new PR’s.

Here is where it all gets interesting…

From November until the end of January, my best set of 70-lb Dumbbell press was a set of 7, and I only managed that one time. Below that, my best was 3 sets of 5, but they were done seated, so it is kind of hard to compare them really well.

In November, one day I decided to see if I could pres my 85’s. It was nearly embarrassing how tough it was to get one repetition, and that was all I got. This one repetition was so disgustingly difficult, I did not try it again for over two months.

Then on February 14th, after doing some intense Myofascial Release techniques for my pecs prior to the workout, I was amazed at how good it felt to press. This was done with a barbell, standing, and I took it out of the rack. I was able to press 205 for the first time in many, many years. I’d estimate the last time I pressed that kind of weight on a barbell out of the rack was in 2008 when I did Wendler’s 5-3-1 for a while. So it is not really an all-time “PR,” but it felt outstanding, so I continued to do the SMR work in between each set, as I moved into Dumbbell Presses.

I started off with a token set of 6 with 50-lb dumbbells, and then move right into 70-lbs for the next set. To my astonished amazement, I got 10 reps. I continued doing the SMR and even added some stretching of the pecs between sets. DIESELS – it was awesome. I got 10 reps for all 3 sets. This was an all-time dumbbell press PR and it was after a 3-set session of standing barbell press, so I was pre-fatigued to a degree.

To say that I could not wait until my next pressing workout would be an understatement. My next session was February 22, and as I moved into Dumbbell Presses, I did the same thing as before, a token set of 6 with 50’s and then I moved into my work sets, but this time I said SCREW THE 70’S, and went right for the 85’s.

Below are my 3 work sets with 85’s…

Despite the fact that I was able to get 2 reps for the first time ever during set 1, I could really tell that my pecs were feeling tight.

If you watch set 1 again, you can see how I have to fish around for body positioning in order to press them up. So, I gave the pecs some serious attention prior to set 2.

For set 2, after the extra SMR work and stretching, the first 2 reps shot up really easy and I even had enough left in the tan for a third rep and a partial 4th.

After more pec work between set 2 and set 3, I was able to muster 4 repetitions, despite being fatigued in the triceps at this point, but since I was feeling less restricted in the chest, I was able to get better drive from the bottom position.

So you might be asking yourself, what does the chest have to do with overhead press?

Well, it can have a lot to do with your overhead press if you are a tight son of a bitch.

You see, if you are tight in the chest, then when you are trying to drive through the overhead pressing movement, you are going to be hindered. If the muscle and fascia of the front torso are too tight, then there’s no way you can lift overhead to your full potential. Your shoulders are going to be pulled forward and in, instead of wide like they need to be to press well.

Watch the difference between set 1 and set 2 in the video above and you will see what I mean along these lines. In set 1, I am still tight and restricted. My shoulders are pulled forward and I need to do all sorts of leaning in order to groove the dumbbells up.

After very aggressive work to loosen things up in my chest, it felt SO MUCH better to really extend through the thoracic spine, my shoulder blades felt like they could move more freely, and as a result, I was able to get better quality reps and one more rep, to boot.

For set 3, again, the torso felt better, thoracic extension felt easier, the scapulae were tracking better, and I was even able to get a 4th rep.

My next pressing workout is scheduled for Tuesday this week, BUT it is a deload workout with Mighty Mitts coming up, so the programming isn’t working out to push for a new PR, just yet, but I definitely plan on continuing the aggressive soft tissue work between sets.

In fact, I have been continuing the aggressive soft tissue work on non-upper body training days, because I really want to keep this momentum going.

I will report back soon.

SPECIAL NOTE: I absolutely feel that this kind of work to loosen up your tight chest can help for any type of overhead pressing, whether with dumbbells, barbell, axle, log, et cetera.

FEEDBACK WANTED: Is this kind of information something you’d like to see more of here on the site? Most of the content I post here is in article format, and this entry was more of a narrative report than anything else? I am interested in what you think, so please leave a comment below.

Thanks and all the best in your training.

Jedd

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Want to start training like a Strongman, but not sure how or where to start? Looking for the Technical Guidance you need to excel in Strongman Competition?

Pick up our DVD and learn everything you need to know about the Log, Farmers, Stones, Odd Objects, Yoke, and MORE.

Check it out today:

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Improving Overhead Press

What’s up DIESELS?!!
Over on my Grip Strength Coaching Site, TheGripAuthority.com, from time to time I will put up a video just telling my guys and girls what I have found in my training to be really working well for me. I pass this on to them so that they can try it in their training and see if it works for them as well. I’d love to help you towards your Grip goals, so join today at http://www.thegripauthority.com.
They seem to get a lot of it when I put up the What’s Working Now posts, so I thought I would start doing the same here occasionally as well.

What’s Working Now – Overhead Work

Today, I want to talk a little bit about some results I am seeing in my training with my overhead work.
First a little recent history…
Most of my overhead work the last couple of years has been with a log. I’d estimate about 60% of it has been based around the strongman log, and more than half of that has been in a push press or jerk style.
Last summer, when some lower back troubles reared their ugly heads, I began doing my overhead work in a more strict fashion in order to have a bit more control over the implement. I also began using more conventional equipment, such as the barbell and dumbbells.
In October, I added some more dumbbells to my collection. Previously, my dumbbells went from 50-lbs straight to 85lbs. I now have a pair of 55’s and a pair of 70’s. With more dumbbells to choose from, I became more interested in using them, and I started establishing some new PR’s.
Here is where it all gets interesting…
From November until the end of January, my best set of 70-lb Dumbbell press was a set of 7, and I only managed that one time. Below that, my best was 3 sets of 5, but they were done seated, so it is kind of hard to compare them really well.
In November, one day I decided to see if I could pres my 85’s. It was nearly embarrassing how tough it was to get one repetition, and that was all I got. This one repetition was so disgustingly difficult, I did not try it again for over two months.
Then on February 14th, after doing some intense Myofascial Release techniques for my pecs prior to the workout, I was amazed at how good it felt to press. This was done with a barbell, standing, and I took it out of the rack. I was able to press 205 for the first time in many, many years. I’d estimate the last time I pressed that kind of weight on a barbell out of the rack was in 2008 when I did Wendler’s 5-3-1 for a while. So it is not really an all-time “PR,” but it felt outstanding, so I continued to do the SMR work in between each set, as I moved into Dumbbell Presses.

I started off with a token set of 6 with 50-lb dumbbells, and then move right into 70-lbs for the next set. To my astonished amazement, I got 10 reps. I continued doing the SMR and even added some stretching of the pecs between sets. DIESELS – it was awesome. I got 10 reps for all 3 sets. This was an all-time dumbbell press PR and it was after a 3-set session of standing barbell press, so I was pre-fatigued to a degree.
To say that I could not wait until my next pressing workout would be an understatement. My next session was February 22, and as I moved into Dumbbell Presses, I did the same thing as before, a token set of 6 with 50’s and then I moved into my work sets, but this time I said SCREW THE 70’S, and went right for the 85’s.
Below are my 3 work sets with 85’s…

Despite the fact that I was able to get 2 reps for the first time ever during set 1, I could really tell that my pecs were feeling tight.
If you watch set 1 again, you can see how I have to fish around for body positioning in order to press them up. So, I gave the pecs some serious attention prior to set 2.
For set 2, after the extra SMR work and stretching, the first 2 reps shot up really easy and I even had enough left in the tan for a third rep and a partial 4th.
After more pec work between set 2 and set 3, I was able to muster 4 repetitions, despite being fatigued in the triceps at this point, but since I was feeling less restricted in the chest, I was able to get better drive from the bottom position.
So you might be asking yourself, what does the chest have to do with overhead press?
Well, it can have a lot to do with your overhead press if you are a tight son of a bitch.
You see, if you are tight in the chest, then when you are trying to drive through the overhead pressing movement, you are going to be hindered. If the muscle and fascia of the front torso are too tight, then there’s no way you can lift overhead to your full potential. Your shoulders are going to be pulled forward and in, instead of wide like they need to be to press well.
Watch the difference between set 1 and set 2 in the video above and you will see what I mean along these lines. In set 1, I am still tight and restricted. My shoulders are pulled forward and I need to do all sorts of leaning in order to groove the dumbbells up.
After very aggressive work to loosen things up in my chest, it felt SO MUCH better to really extend through the thoracic spine, my shoulder blades felt like they could move more freely, and as a result, I was able to get better quality reps and one more rep, to boot.
For set 3, again, the torso felt better, thoracic extension felt easier, the scapulae were tracking better, and I was even able to get a 4th rep.
My next pressing workout is scheduled for Tuesday this week, BUT it is a deload workout with Mighty Mitts coming up, so the programming isn’t working out to push for a new PR, just yet, but I definitely plan on continuing the aggressive soft tissue work between sets.
In fact, I have been continuing the aggressive soft tissue work on non-upper body training days, because I really want to keep this momentum going.
I will report back soon.
SPECIAL NOTE: I absolutely feel that this kind of work to loosen up your tight chest can help for any type of overhead pressing, whether with dumbbells, barbell, axle, log, et cetera.
FEEDBACK WANTED: Is this kind of information something you’d like to see more of here on the site? Most of the content I post here is in article format, and this entry was more of a narrative report than anything else? I am interested in what you think, so please leave a comment below.
Thanks and all the best in your training.
Jedd

---

Want to start training like a Strongman, but not sure how or where to start? Looking for the Technical Guidance you need to excel in Strongman Competition?
Pick up our DVD and learn everything you need to know about the Log, Farmers, Stones, Odd Objects, Yoke, and MORE.
Check it out today:

---

Beginner Atlas Stone Lifting Information

Atlas Stone lifting is something many get excited about and for good reason. The thought of lifting an object that is not meant to be lifted, absent the advantages of holes, handles, crevices, or edges would excite even the strongest individuals in the world. Propelling a perfectly round heavy Atlas Stone either to your shoulder or on to a barrel can be extremely rewarding, especially if it is a personal record.

Pre-Requisites to Stone Lifting

What I’m going to share are beginning techniques related to strongman Atlas Stone lifting. Notice, I emphasize the word “strongman” not “weakman” because this is about max effort. If you’re not familiar with max effort training with iron then you really aren’t ready for attempting max effort stone lifting. Atlas Stones are not designed to be lifted, barbells and dumbbells are.

This being said, you, the novice, should progress at lifting weights first. This way when you do start stone lifting you will go in ready with the needed foundation both physically and mentally.

At times lifters come to visit me at our Slater Strength Club and want me to instruct them on lifting Atlas Stones. I never assume that because a man is not massively developed that he has not spent time weight training. I always ask “How long have you been training?” If the answer isn’t definitive, or doesn’t directly address the question, and the answer is along the lines of, “Ahh a few months or something like that.”

I then tell them that they’re not ready for such a challenge so “Let’s do some deadlifts.” I take this route as not to spoil what will be a good thing by lifting stones too early.

I always suggest that beginners weight train until they develop a good base then attempt the challenge of stone lifting. My first rule of thumb is this: if your deadlift is not yet 160 kg or 350 lbs then continue to weight train progressively and build up your basic strength.

The New Stone Lifter’s First Stone

BEGINNERS: Click the image above to check out the Stone Lifting Fundamentals DVD

Once your basic strength is there, I suggest picking a 16″ atlas stone for starters. This stone should weigh around 170-180 lbs and is an optimal size for developing motor skills and technique. If you choose a lighter one it should only be for warm ups if you’re doing traditional Atlas Stone lifting.

Warm-up for Stones

For warm ups I prefer band exercises for the biceps and back. I also include roller work massage such as Self Myo-Fascial Release (SMR) that targets the back, biceps, glutes and hamstrings. After that I will move into light stones. This will get me warmed up and ready to lift safely.

Further Preparation: Tape and Tacky – Yes or No?

I like to tape my forearms, using athletic tape though some use duct tape. If you want, shave your forearms to keep the tape from slipping. The tape will grip your skin much better if the hair is removed and the addition of a pre-spray on your forearms will provide for good adhesion.

I like Rugby Spray Wax by Trimona as a pre-spray, available on StrongmanStuff.com. I flex my forearm and then tape it, starting just below the elbow and working my way to my wrist. Once it is taped I relax my forearm and then pat down and smooth the tape to my skin. Flexing the forearm prior to taping will prevent the tape from being too tight and If done correctly, the tape will stick well.

I learned from Team Boss Strongman’s Rick Freitag to tape the forearms not so much to help the grip but to cut off the signal of pain. If you are in pain them the mind is fighting the pain and not focusing on the lift.

Apply tacky or handball wax (pine resin) to get a better grip. Personally I like PR Champions Blend Tacky because it is made in Ohio and I’m from Ohio. It is a very good general weather tacky but most other tacky works well too. I apply some on my hands, fingers and forearms and at times onto my chest, especially during competitions. This helps to keep the stone from spinning off of the chest.

When you first start stone lifting apply a slight amount just to get a feel for it as you will learn quickly how much you like to use. I do believe the use of tacky can reduce the strain on soft tissue.

Safety Points for Beginner Stone Lifters

As for lifting the stones, there are some basic precautions to be concerned with for the safety of the lifter and those in the vicinity of the stones.

It goes without saying that new lifters should always consult a health care provider prior to starting any exercise program. Especially since stone lifting differs so greatly from other forms of resistance training, it just makes sense to make sure your doctor okay’s that you give it a try.

You may choose to lift it over a large diameter bar that is fixed so it will not spin. For example, we lift the stone over an adjustable strongman yoke bar. We also use solid platforms made out of wood. You can fasten wood pallets on top of each other, and then fasten plywood to the front or around all sides. There is a great wood platform on StrongmanStuff.com. We sometimes use whiskey barrels or oil drums, but if you do use a barrel be sure to avoid pinching your fingers on the lip!

Steve MacDonald, WR Stone Lift Over Bar
That is Steve Slater kneeling near the platform, on the left

Whatever you choose to lift the stone onto or over, either a large non rotating bar or a platform, make sure that it is stable. With all platforms please use caution making sure the back side of the platform is braced. This will insure platform stablility so it should not tip if the stone hits it. Once you’re more experienced and stronger you can work on shouldering the stones.

At Slater Strength Club all novice lifters are forbidden to twist with the stone during the lift. The risk of injury far outweighs any benefits.

Once you get the stone to the tip of the platform you may begin to struggle to place it on the top. During the struggle to get past the “tip point”, avoid pausing in that vulnerable position for more than a few seconds and no matter how difficult the struggle to complete the lift, do not twist in order to get the stone to the top of the platform.

You may be tempted to do this but this potentially dangerous maneuver should be avoided. Additional strength and experience will get you past this critical point in the lift. Atlas Stone lifting with a grouped series of stones is less about struggling at the top but rather an example of utilizing one’s strength with precision.

Don’t practice struggling at the top, practice a precise finish. A precise and fast finish wins competitions. As with any lift there are some risks, but the benefits of safe stone lifting far outweigh the risks.

Time to Lift Some Stones

I hope that this information helps you make the move into Atlas Stone lifting so you can continue to make great strength gains and appreciate this awesome raw form of training.

Stone lifting makes you seriously strong, ruggedly strong, and for lack of a better expression, “animal strong.” Simply stated, if a good stone lifter puts his hands on a man of above average size, even one flailing and squirming to resist, he could place him on his shoulders, run with him and squeeze the crap out of him in seconds! He could probably even press him over his head and toss him high or far. That is stone lifter strength and as stone lifter Bill Crawford says “stone lifting makes you strong in ways that only stones can.”

Steve Slater
Slater’s Hardware
StrongmanStuff.com

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Further Atlas Stone and Strongman Training Information

For more information on Stone Lifting, check out Stone Lifting Fundamentals.

To learn about even more about Strongman Training, check out Introduction to Strongman Training.

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Hello DIESELS! Today I have an interview for you with Chris Miller from Maximum Fitness. Chris and I met through Nick Tumminello, and as I found out more about him, I realized he was doing a lot of similar training in his gym that I do in mine, especially Strongman Training, only he has been doing it with athletes and personal training clients, turning them into brutally strong, DIESEL-powered monsters. So I wanted to get some thoughts from him to see how he has been able to work Strongman Training into the routines with his clientele. I hope you enjoy it and if you have any questions, please a comment below.

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Jedd: Please tell us a little about yourself – your athletic and training background and how you got involved with training athletes.

Chris: My name is Chris Miller, and I’ve been a certified Personal Trainer, and Strength/Conditioning coach for over 10 years in Columbia, Maryland. My company is called Maximum Fitness; which is located in Columbia, Maryland. My athletic background consists of playing Pop Warner football as a child, High school football, as well as college football. My training background consists of clients that are; little league football players, high school football players, basketball, lacrosse players, college football and soccer players, as well as MMA fighters, and boxers. I also do personal training and boot camps for the novice clientele to experienced clients.

I became involved with training athletes from the passion I had for sports growing up, and as an adult currently. I looked back on how I trained and viewed the workouts I used in order for me to prepare myself for football; and realized it was a totally different way of life training in the 1980’s. After I graduated from college, I started coaching little league football and high school football. I would see how uneducated these athletes were, and how wrong their workouts were in the weight room. This encouraged me to branch out, and develop ways in which I thought would be more effective in training these athletes. The fitness industry is ever changing; so I researched different training methods and products and created my own system in working with athletes; as well as used pieces of other systems I would see during my research.

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Jedd: Many members of the Diesel Universe either compete in strongman training or do strongman training on a regular basis. Do you have any experience with Strongman Training?

Chris: Yes, I have trained with various strongman techniques; but have never competed. I’ve always wanted to compete, but never took the plunge to pursue it. Working at a landscaping company throughout college; me and a few other guys use to perform lifts of logs, trees, cement bags, and rocks all the time. We thought we were the famous guys that competed on ESPN. LOL…

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Jedd: Have you included Strongman Training or Odd Object Training into your athletic training protocols?

Chris: Yes indeed! Strongman training is a great way to turn any athlete into a powerful force. I’ve used everything from Keg throws and lifts, heavy cement bags and tires, as well as tractor-trailer rims; before all the common day objects became available to purchase.

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Jedd: Since incorporating Strongman Training into your routines, what benefits have you seen?

Chris: I’ve noticed an increase in power, strength, range of motion; as well as muscular endurance.

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Jedd: Which athletes do you incorporate Strongman Training with? Football Players? Baseball? Etc.

Chris: I incorporate Strongman Training with all of my athletes; from high school age, college as well as my MMA/Boxing clients.

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Jedd: What lifts do you find to have the best carry-over to athletic performance?

Chris: Tire flips, Sled pulls, Sled push, heavy med ball throws, sledgehammer slams on tires.

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Jedd: How do you include Strongman Lifts into the routines? Primary movements? Explosive Movements?

Chris: With my offensive/defensive line clients, I like to use explosive movements, since the average play in football is 3-4 seconds; I like to work on explosive movements that simulate coming off the ball in a violent, but controlled manner. The MMA fighters I train explosive and some primary movements; due to the nature of simulating the actual combative movements during competition. I’d say I combine the two on occasion, but mostly using the explosive method for stimulating the fast twitch muscles which are used very much in these sports.

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Jedd: How do you go about monitoring your athletes’ performance when using Strongman lifts? Do you ever “dial back” the intensity of the strongman lifts?

Chris: I monitor my athletes by measuring his/her threshold and tracking results through reps and time. Measuring how effective their body reacts pre- and post-lift is key for me. I try to “Dial back”, the intensity a few days before games or matches, because I don’t want to over work a particular muscle group; causing fatigue and muscle tear-down before they compete. I try to keep the intensity at 70-80% 2 days before games, and 60-70% a week before my MMA clients compete.

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Jedd: What is the number one Strongman Lift you suggest other strength coaches put into their programs, out of all of the possible choices?

Chris: I’m glad you asked this question, because I personally say, don’t prescribe an exercise to a client, that you wouldn’t do yourself. I suggest all strength coaches incorporate the Deadlift into their programs. Every athlete needs a strong back and core in order to compete week in and week out. There are many variations of the Deadlift; therefore you can reap benefits from many variations, as long as safety and form is monitored.

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Jedd: Have you had athletes push back on you when you introduced Strongman Training?

Chris: I train a college Division I Lacrosse player and Division III football player currently; and I’ve been training these kids since I coached them in high school. When I introduced the heavy chains and sled pulls 3 years ago; they looked at me and thought I was crazy. They refused at first, because their college strength coaches were stuck on the basic barbells and dumbbells exercises. After a few days of training, and 3 years later; they can’t get enough of the Strongman exercises.

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Jedd: What is one piece of advice you would give to other Strength Coaches about instituting Strongman Training into their routines?

Chris: Great question! I first would advise the coaches to research the routines and experiment amongst the staff, then introduce the routine to their athletes. I would also remind them of the safety issues concerning these routines.

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Jedd: Thanks so much for your interview. Please feel free to tell us where we can learn more about your training.

Chris: Thank you sir; it was a pleasure having the privilege to participate in this awesome interview! The Diesel Crew is doing big things, and I appreciate the education, and information that is being delivered daily by you all!

My company is called Maximum Fitness, and we are located in Columbia, Maryland. Website and contact information is below.

Maximum Fitness
Email: [email protected]

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Chris thanks so much for the interview. DIESELS, Strongman Training is an excellent way to take your athletic training to the next level of Strength and Power. If you want to include this type of training in your programs in order to start reaping the benefits that Chris Miller is seeing with his athletes, pick up our Intro to Strongman DVD, so you can see how to perform the lifts properly and keep your athletes injury free while also becoming brutally strong!

All the best in your training,

Jedd

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Pick up Introduction to Strongman Training TODAY by clicking the image below.

For more information on Strongman Training, sign up for the Strongman Training Newsletter:

Axle Clean and Press for Max Weight

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In any strongman competition there is going to be an overhead event of some kind. This event could be in the form of Maximum Log Press, Log Press for Reps, Max Axle, Axle for Reps, or it could involve the Viking Press, or the Circus Dumbbell, etc.

When most strongman contests involve 5 events with one of them being overhead, if you suck at overhead press, can you afford to give away 20% (one out of 5 events) of the points?

If you can afford to give that much of the score away to your competitors, then you’d better be heads and shoulders above the rest of them in all four other events in order to negate all of the points you’re handing over to them in the overhead.

If you have identified the overhead lift (regardless of the implement used or whether for reps or max weight) as an event that you must improve upon, there are a few ways you can go about improving your performance.

Which one you choose will depend on what your weakness is, and one of these points of attack may be something you have not thought of before.

Liability #1 – Weak Clean

If the event involves cleaning the implement to the shoulders before pressing, and you struggle with the clean, then you are going to be in trouble for the press.

When you have to labor in order to make the clean, then you will be burning energy reserves that you need for the press.

If you have to struggle in order to get the log or axle up, and it is a clean-every-rep event, then you will be in even more of a rough spot.

If you knowingly have a hard time with the clean, then you will need to dedicate time to it in your training sessions.

One way you can do this is to over-load the clean beyond the weight you can comfortably press or jerk overhead. I show you how to do this in the video below, from 2006.

Strongman Training DVD

Without a doubt if your difficulty is a technique flaw, then you need to fix that. Getting stronger in order to power through it will only get you so far. It is much better to hone your technique, make it efficient, and then improve your strength levels later on.

If technique is what you need work on, then you should check out our Strongman Training DVD, which is heavily technique based in order to help you solidify your foundation for strongman training. Remember, it all begins with technique.

Liability #2 – Weak Leg Drive

In most of the overhead events in strongman, you are allowed to use your legs to propel the log, axle, or viking press upwards. In some events you are even able to re-bend in order to catch the implement, similar to the Olympic Jerk.

What I suggest here is Front Squats. While many Strongman competitors include Back Squats in their routine on a regular basis, Font Squats should not be forgotten. After all, initiation of the press is done with the legs, and since the log or axle is being held at the front shoulder, the most specific movement to train is Front Squats.

In addition to doing regular Front Squats with an Olympic bar, there is also nothing wrong with including Front Squats using the Log, in order to get used to the shape of the Log, and increase the specificity of the lift (as shown below).

Strongman Training DVD

However, if your legs are weak and you can not drive through the log and propel it towards lockout, that will mean you will have to develop sick strong triceps in order to catch the log once its momentum ceases and then drive the arms straight to lockout.

The problem with this scenario is that after a few reps, if your legs are a weak point in the movement, then they will eventually burn out and you will not even be able to pop the implement high enough off your shoulders to involve the triceps. If that is the case, the only alternative is to try to employ a jerk-style re-bend in order to get your body further under the implement in order to catch it.

Unfortunately, while this may sound like an extraordinary plan, this technique requires more skill and to shift to this style mid-way through the event without having practiced it will probably not result in much of a benefit.

Liability #3 – Weak Triceps

As you can see, when there is a weakness somewhere in the overhead lift movement, the general objective is to build the strength and power on either side of the movement in order to fortify the previous link and next link in the overhead lifting chain.

Unfortunately, in the case of weak triceps, there is no next link in the chain to strengthen. Everything up to this point depends on your triceps and their ability to take over in the transitional phase of the “press,” continue to full lockout, and thus control the log in order to get into the finished position (feet together, head facing forward, etc).

With every other part of the overhead lift depending on your triceps to finish the job, its imperative for them to be rugged enough to get the job done, or else you will end up doing a lot of work for nothing in the form of monster cleans, big powerful attempts to push the log up with the lower body, an exhausted core from attempting stabilize the body with all of this movement going on as well as your oxygen and energy stores becoming depleted with possibly many more events to go.

Many strongman athletes realize that their tricep strength is holding them back and they begin adding extra tricep work into their training. Exercise choice in this regard is extremely important. For instance, if you start throwing in a few extra sets of tricep pushdowns or kick-backs, you are in trouble as these movements do very little to improve overhead press strength. Instead, standing overhead tricep work should be employed, such as rank lockouts, pressing against bands, and half reps.

Strongman Training DVD

In the video above, I show you how to add resistance bands to the log in order to strength your triceps for the lockout.

Liability #4 – Weak Shoulders

If your shoulders are your weak point in the press than you are going to be against the wall in an overhead event. This is a common scenario, especially for strongman competitors who venture into the sport after years of Powerlifting, where overhead work is not routinely done.

If your pressing power is weak due to a lack of shoulder strength, then you need to spend more time pressing, utilizing a variety of overhead lift methods.

First, you will need to build your vertical pressing using stricter movements in military press fashion. Building a foundation of strength in the vertical position will be a huge asset toward your performance in competition.

Next, you will also need to work on your speed, propelling the log upwards with the lower body in order to avoid a hang-up when the shoulders need to take over. By developing speed in the lower half you can blast the log or axle high enough where the triceps can come into play in conjunction with the shoulders and contributing to a stronger lockout.

Liability #5 – Let’s stop right there for now

I’ve already given you 4 big factors in overhead press success and how to improve upon them. Look at your training program and try to plant some of these movements in it to bring up your weaknesses in the overhead press.

Down the line, I will put up another installment in this series on how to improve overhead pressing power. And in this next one, I will show you some thing you have probably never thought of to improve your overhead lifts.

Be sure to sign up for the Strongman Training Newsletter to be sure you know when the next installment in this series comes out.

All the best in your training,

Jedd

Congratulations to Brian Shaw for winning the 2011 World’s Strongest Man contest!

Brian was tied with Zydrunas Savickas going into the last event, the Atlas Stones, and finished a full stone ahead of Savickas to win the event and the championship!

Brian Shaw takes the final event, Atlas Stones:

Here’s another angle of the Atlas Stones:

To recognize Brian’s amazing suspense-filled victory, I am holding a sale on the Introduction to Strongman DVD.

Use this special link and you can get the Intro to Strongman DVD on sale for just $39 (regularly $49).

Special Price – Introduction to Strongman Training DVD

Congrats again to Brian, a true champion and ambassador to the sport. I have met Brian a couple of times, and what an outstanding guy – humble, approachable, enormous, and STRONG!

Click on the image below to take advantage of this special offer:

All the best in your training!

Jedd

Congratulations to Brian Shaw for winning the 2011 World’s Strongest Man contest!
Brian was tied with Zydrunas Savickas going into the last event, the Atlas Stones, and finished a full stone ahead of Savickas to win the event and the championship!
Brian Shaw takes the final event, Atlas Stones:

Here’s another angle of the Atlas Stones:

To recognize Brian’s amazing suspense-filled victory, I am holding a sale on the Introduction to Strongman DVD.
Use this special link and you can get the Intro to Strongman DVD on sale for just $39 (regularly $49).
Special Price – Introduction to Strongman Training DVD
Congrats again to Brian, a true champion and ambassador to the sport. I have met Brian a couple of times, and what an outstanding guy – humble, approachable, enormous, and STRONG!
Click on the image below to take advantage of this special offer:

All the best in your training!
Jedd

Hello DIESELS!

It’s no mystery that I obviously love Grip Training. I do it every single day I train as long as I am injury free (and sometimes I still do it anyway if I am hurt, I just do something else).

My love for developing Grip Strength spilled into a love for competing at Grip Strength in 2003 and my obsession is showing no sign of slowing down any time soon.

Now, even if you do not love Grip Training yourself, you have to agree that having a strong Grip is an advantage, whether you obsess over grip training like me or not.

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Advantages of a Strong Grip

Stronger, Heavier Lifts
With stronger hands and a better grip you can lift more weight in pulling and rowing exercises, you can handle more weight in pushing movements like the bench press, and you can control more weight in lifts the squat. Stronger Hands = Bigger Lifts

Better Endurance / More Reps / Better Progress
You are limited in many case by the number of reps you can perform in an exercise. Imagine how much your progress would grow if you could do more reps in all lifts? One aspect that holds people back is their grip. Their grip fails or slips and they end up losing reps and cutting sets short. This is a bad equation only made worse by using the dreaded 6-letter word STRAPS.

Better Performance in Sports
Many sports depend on having strong hands and wrists: Baseball, Wrestling, Football, Rugby, Tennis – even soccer performance is increased by having strong thumbs for passing the ball back into play. With weak hands, you take a back seat to others on the court, field and mat.

Stronger Resiliency Against Injuries
If you do consistent work for the hands, wrists and forearms you build up strength and become resilient against injuries. You can take more bumps at a high intensity level and continue to play at a high level. If an injury does take place, the stronger athletes bounces back quicker. Unfortunately, the thumb is often neglected, which results in the incapacity to return to play which is something I will be covering later on this week.

These are just a handful of the benefits from having a Strong Grip, but I have found in my recent travels that some people are confused about what it takes to develop a strong grip.

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Grip Training Myths

I believe in Bigfoot, but not in the following myths…

Grip Training Myth #1 – You Need a Ton of Grippers

First off, you do not need two dozen grippers in order to develop a strong grip. Having a bunch of them is a hell of a lot of fun if you want to have the ability to make small jumps in gripper strength increases, and it is a must if you plan to compete (unless you have the Vulcan Gripper), but if you are looking to just build massive grip strength for the advantages listed above, a couple of Grippers will do you just fine.

Grip Training Myth #2 – You Need a Huge Variety of Griplements

Next, you do not need a bunch of Griplements (specialized Grip Training Implements) to build a strong grip. Even though I have more Griplements than you can shake a stick at, and continue to look for opportunities to buy and build grip training equipment to expand my collection, you can by with a just a handful for variety.

Grip Training Myth #3 – Grip Training Takes a Lot of Time

Finally, you don’t even have to add time to your workout in order to develop a monster grip. You can simply replace some of the things you are already doing with more grip-intensive pieces of equipment.

And that is what I want to show you today – How to Implement Grip Training without Adding Extra Time to Your Workout. In order to do this, we will use a couple of simple Grip Training Concepts…

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Grip Training Concepts

Grip Training Concept #1 – Evolution of the Movement

One of the principles in the Diesel Method is to go beyond the normal limitations of a movement and evolve it into something more challenging in order to increase the demands and as a result make you stronger and a better athlete.

There are many ways to do this, but one such way in order to bring about a more Grip Strength intensive training effect is by modifying the equipment used.

In the example below, instead of using normal equipment such as Powerlifting and Olympic bars, we will use Sandbags and Axles, which require a much more open-handed position and make the lifts more difficult to perform and more demanding on the hands, thus increasing Grip Strength.

Grip Training Concept #2 – Integration

Integration means that instead of just working the Grip in isolation, such as with Grippers or by pinching Block Weights to develop grip strength, we will be working much of the body all at the same time with the hands still being targeted heavily.

One way to accomplish Grip Training Integration inexpensively and effectively is with a Sandbag.

Benefits of Sandbag Training

The Sandbag is an excellent piece of training equipment. Specific models are sold on-line, such as the Ultimate Sandbag (you can get one here through my link: Ultimate Sandbags), or you can make your own sandbag from a duffel bag like I did years ago.

Aside from being versatile (sandbags last a long time), they also enable you to train with speed and explosion, and they work the grip.

• Speed and Explosion – You can throw Sandbags around without mercy. This enables you to develop serious power and strength. Performing Cleans and shouldering movements with the sandbag also trains triple extension, a powerful movement pattern involving the ankles, knees and hips, which is found in many sports and is often trained with the Olympic lifts.
• Grip Strength – Depending on where you grip the sandbag, you can bring about different levels of Grip and Forearm Strength. For instance if you grip it with an open hand like a bear hug or monkey grip, you will work your fingers, thumbs, wrists and forearms all the way up to the elbow. This is the best way to go about it for the Grip Training effect. You can grip the handles if you wnt to, but in my estimation, that takes a lot away from the benefits of the lift.
• Metabolic Effects – Because Sandbag Training involves so much musculature you ended up torching a lot of calories and hitting your conditioning as well. Since it is so much fun, you don’t mind breathing so hard you burn your throat or the aching of the glutes because you know you are throwing around serious weight like it is a rag doll.

Benefits of Axle Training

The Axle is really nothing more than a long thick bar. Axles are sold at many on-line locations. The prices can be scary at first, often in the hundreds of dollars, but they come specialized with collar fittings and sometimes knurling. These additional features make them more expensive.

You can actually make your own out of just a pipe and it will get the job done. Joe Hashey and I show everyone how to make the most awesome Axle ever known to man in our Home Made Strength DVD as well.

What’s great about Axles is the fact that anything you can do with a barbell you can do with an Axle, you just can’t do as much weight or as many reps because the thicker grip tests your hand strength more.

Implementing Grip with Little Special Equipment and Zero Extra Time

One of the things I have been doing more of lately is back-to-back sets of lifts. It allows me to get more work done in a shorter period of time so I can spend more time working on Grip.

I told you I was obsessed.

Below is a video clip where I perform Sandbag Shouldering with Bent Over Axle Rows in a back-to-back fashion.

For this set, I performed 4 shoulders to each side followed by 8 reps in the Bent Over Row. The set itself is not that long, but the cardio demands far exceed normal set, plus you get the benefit of direct grip strength and forearm work while working the rest of the body as well.

Subscribe and Comment on the Video Here: Sandbags and Axle for Grip Strength

If you are wondering about the rest of the workout, this combination was actually Part II. Part I was Pull-ups and Pull-aparts and Part III was Side Rows and Face Pulls. I would have liked to have done Deadlifts first or at least somewhere in the workout, but testing for it wasn’t going well, so I switched on the fly.

I also did a bunch of Thick Bar Work after all of this and got several good singles in the Double Inch Dumbbell Deadlift, which i got on video but have not edited yet. Hopefully I can get to that soon.

I hope this article has been helpful in pointing you in some directions you can in order to implement grip strength training. A lot of the information out there leads one to believe you have to all this stuff with a bunch of excess equipment and spend a lot of time doing it in order to develop a grip that would scare the likes of Fritz Von Erich, but that just isn’t the case.

If you have any questions, please let me know by leaving a comment below.

All the best in your training,

Jedd

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Discover EVERYTHING You Need to Know about Gripper Training
with my Definitive Gripper Training DVD, CRUSH: Total Gripper Domination.

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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!

I wanted to share a note that I got from a member of the Diesel Universe this week about the Intro to Strongman DVD. This comes in from Carlos Rodriguez…

“Thank You Jedd for the Strongman DVD!!! It was freaking Great!!! You and Steve put together a rock solid production that is extremely helpful & fun to watch, both of you kick ass man!!! I will definitely use that info on the warm up section, a lot of stuff I was not aware of!” – Carlos Rodriguez

Thanks Carlos for the awesome report on the Strongman DVD that Steve Slater and I recently put out. It’s great to hear from all of you guys when you pick up a product I put out. I always try to over-deliver on any ebook or DVD I produce. It’s just engrained in me, I guess.

If you haven’t seen out DVD, you can check it out here: Introductory Strongman DVD

As you can see from Carlos’ statement, Steve and I didn’t just cover Strongman Training Technique in this DVD, although that portion of the DVD is, of course, killer and loaded with golden nuggets.

We also wanted to cover the maintenance and recovery side of Strongman Training in this DVD.

In short, we wanted to show you how to do everything safely as well as prepare for awesome workouts and recover from them as well.

With that in mind, the night before we shot the DVD we sat down and mapped out all of the things we had ever heard about that had caused injury to us, our friends, training partners, competitors and others who had reported bumps, bruises, sprains, and strains. We then tried to identify possible causes of the injuries and how to prevent them.

What we found is that a lot of it came from either lack of warm-up or improper technique.

So, we then made sure that we incorporated each item into our outline and instruction.

The Contents of the Strongman DVD

This brought about our Warm-up Section, Support Gear Section and Recovery Section, which as you can see, has been pretty helpful for people who have bought the DVD, especially my boy Carlos, above.

So, if you’re thinking about implementing Strongman Training into your program, you should consider this DVD for sure.

All the best in your training,

Jedd

Click the image below to get your copy of the Introduction to Strongman Training DVD…

It didn’t take long for the feedback to start coming in on the Intro to Strongman DVD that Steve Slater and I released last week.

My fellow Pennsylvanian, Mike Puchalski, one of the first to order the DVD, was also the first one to hit me back on it. He writes:

“I watched it last night. I really enjoyed it. A lot of great info on it. Great job bro.”

Thanks a lot for the awesome feedback, Mike!

Also, this morning, I received a mail order from Michael Malfi. Along with his order, he also sent a note and it says:

“This DVD was well over-due for late comers to Strongman like myself. I hope this DVD is well received by the strength community.”

Thanks, Michael. Damn glad to provide you with the information you need to succeed, get strong, and stay healthy!

If you haven’t picked this DVD up yet, I encourage you to do it. Steve Slater and I loaded this thing with solid info on some of the most common Strongman Events, so that anyone looking to get involved would be able to get going on the right foot.

Click the image to order…

Now, we want to take it a step further and work directly with you in a hands-on scenario…

After all, working hands-on is the absolute best way to truly learn how to do something right.

So Steve and I put our heads together on how we can make this happen and we decided that there’s no sense in waiting!

On Sunday, July 17, 2011, Steve and I are going to present the first ever Strongman Training Workshop in Lancaster, Ohio.

This will be an information-intensive workshop where we will go over the basics of several powerful strongman events and then you will get the chance to participate by working out on the pieces of equipment.

The Strongman Training Workshop will cover many issues related to proper technique using strongman equipment so the athlete or coach can master the fundamentals of the strongman events. It is well known that strongman events and their dynamics carry over to sport more so than conventional gym lifts however one must use proper technique with these lifts to launch new strength gains.

No matter how strong you are you can always develop better technique to lower the chance of injury and this is what this workshop is about.

We have introduced many athletes to the sport of strongman and the first time they pick up a log, flip a tire or lift a stone, they need instruction on how to do these things properly just like they did with a barbell when they first started.

It is our goal with the Strongman Training Workshop to show you how to use Strongman events to get stronger, healthier and increase your physical performance.

As a BONUS we will also include a seminar by Dr. Eric Serrano, a field expert when it comes to strength training and nutrition. At the conclusion of Dr. Eric Serrano’s seminar Steve Slater will discuss techniques on how he makes his Slater Atlas Stones so you to can make the best stones possible.

This is the layout for this killer Strongman Workshop:

• 8:00 Registration
• 8:30 Networking / Meet-and-Greet
• 9:00 Intro to Strongman Preview
• 9:30 Gear and Warm-ups
• 10:00 Atlas Stones / Odd Objects
• 11:00 Overhead Lifting
• 12:00 Tire and Carrying Events
• 1:00 lunch
• 2:00 Dr. Serrano
• 3:00 Making Atlas Stones with Steve Slater
• 4:00 Review / Q & A
• 5:00 Closing Comments

Each segment will begin with a solid demonstration followed by an intense hands-on break-out section where you will work on the implements as Steve and I coach you and help you progress.

The afternoon will be led by world-renowned Dr. Serrano who will cover nutritional and health practices for ultimate physical strength and performance.

To purchase tickets to this one-of-a-kind workshop, please use the buttons below.

One Payment of $127

Two Payments of $67

We will also be selling tickets for just Dr. Serrano’s talk, starting at 2 PM. Dr. Serrano is an expert on sports performance and will be talking about nutrition, soft tissue care & regeneration, supplementation, and other topics for athletes and coaches interested in high level training.

Dr. Serrano ONLY – 1 Payment of $47

We will be training at the Slater Strength Field, where Steve does the majority of his training, located at 1700 W. FAIR AVE in LANCASTER OH 43130.

Because of the hands-on emphasis we have planned for this workshop, we can only accept 10 trainees for the training portion of the day. I know more than that have asked about something like this, but I don’t want to get too many people there and not get the full value out of the training.

Due to limited seating for Dr. Serrano’s presentation, we must limit this portion to 60 participants.

I look forward to working with you in Lancaster on July 17!

All the best,

Jedd

P.S. Because of our schedules and the distance we live from one another, we are unsure when Steve and I will be able to do another Strongman Workshop. If you want the best instruction from two natural athletes who have competed in the Sport and worked with dozens of other athletes over the years, then make sure you sign up for this workshop TODAY!

Hello DIESELS!

I want to take a minute and tell you a bit about the DVD I released this week called Introduction to Strongman Training.

You can get it right now, right here = > Introduction to Strongman Training.

If you have just recently found out about the site, you may not realize that I used to do Strongman Competitions.

The truth is, Strongman was my first true love in the strength training world. I began in 2003, pretty much on a whim.

Smitty called me up one day in April (I think) and said, “Hey we’re doing a Strongman Contest.”

“When?” I asked.

“August,” he said.

“OK,” I replied.

Until then it was, “Hey we’re going to do a Bodybuilding Show,” or “Hey, we’re going to do an Olympic meet,” and each time it never really took place, but I didn’t really care because all that really interested me was getting big. I wasn’t even that concerned about being cut, I just wanted to be big.

When Smitty had made these announcements we would usually modify our training to include more intensity around the particular goal. For instance, we started doing more giant set style training when we were going to do a bodybuilding show and we embraced the full Olympic style lifts when we were going to do an Olympic meet.

We just never ended up fully committing to those things, so they never came true. The Strongman contest ended up being a different story, though, because we laid the entry fee out there. Once we were financially committed, there was no turning back.

Sorry ladies, he’s married

I think the reason this full-on commitment took place this time was mainly because of CJ Murphy from TPS (above). He readily posted on the DR Squat forum, and at the time so did Smitty.

I barely knew what forums were back then. In fact, when I first joined the forum, I would log in as “Napalm Jedd” and find posts that Smitty had put up and I would go in and tell Smitty he was a punk, or a wuss, or that his information was wrong, etc., etc., etc. At the time I thought all of the people on forums were a bunch of nerds or something for spending so much time on the internet.

However, at some point, I saw some things that Murph from TPS had posted about applying Westside Speed Training to Stone Lifting (Which I had just recently learned about also) and it all caught my attention.

So, we had no Strongman equipment, at all. No log, no stones, no tires, no thick bars, nothing, except for a #1 Gripper. “Screw it, we’ll figure that shit out,” we figured.

One of our first procurements was a keg. My dad grew up with a guy that owned a beer distributor so I walked in there and asked for some kegs. He gave me a bunch of what he called “retired” kegs. We did the majority of our Strongman training with the half keg we filled with water. The keg’s shape lends itself to Atlas Stone training, Log Clean, Log Press, etc very well.

Of course, we had no farmer’s walk handles either. We started out holding 110-lb Dumbbells and running down the hallway in our gym, dodging people who were walking towards us and passing people who were in front of us. Utter mayhem. I remember this one dude Mark did them with us one time and used straps to hold the dumbbells – LOSER!

The point of all of this is back then, it was pretty hard to find Strongman equipment for sale, plus it cost you an arm and a leg, so we had to improvise. I thought the work-arounds that we developed worked pretty well for us as well.

One thing that sticks out in my mind is that there was very little information out there for the new strongman competitor. Really, Murph’s DVD’s were all that I remember being able to find. A few workout DVD’s from Pro Strongmen have come out since then, and there’s a couple other DVD’s on the market, but not much.

First Strongman comp, August 2003 at TPS

So the time for the first Strongman comes and I figured I was going to just plain dominate my weight class. All through Baseball and Basketball growing up, I was used to striking everyone out, hitting lots of extra base hits, and over-powering people on the court, so I figured with as hard as I had worked I would walk through all of my competition.

And, I did well, but I didn’t win. I think I finished either third or fourth, which really only meant I lost.

That initial loss was probably why I got so interested in excelling at Strongman. If I had won, I probably would have lost interest and just gone back to my regular training. But since I didn’t win, it pushed me even harder.

I continued to compete at Strongman until 2006. I went back to the TPS contest in 2004 and finished second and then won it in 2005, becoming Massachusetts Strongest Man for the under 265 weight class. Remind me sometime to tell you about the 2004 contest… I also won the title of Maryland’s Strongest Man in 2004 and 2005.

Aside from becoming “Strongest Man” in a couple of states, I also did well in non-sanctioned prize money contests. I won a bunch of cash in 2005 at the Wise Wellness Strongman Contest and won a bunch more at a contest called Strength Fest – that was 2005 also. If I remember correctly, I got beat by a few dudes at the Wise Wellness show in like June and then came back and beat the same dudes easily in August.

My good buddy, Rick Walker, Don Pope, and Me

In fact, the only dude that beat me at Strength Fest was Don Pope, who is/was a Pro Strongman that competed in the World Championship on ESPN that year. That was a pretty proud accomplishment of mine.

In 2006, I started having a lot of back injuries, re-aggravating an old baseball injury and it was all downhill from there, and my last competition was in August of that year.

However, I have always continued to do many of the strongman and odd object lifts that don’t bother my back. For instance, the Log, I feel, will always be a staple of my weekly routine. I rarely miss a Log workout in a week. I just plane love the Strongman Log!

Other stuff that I do very frequently is Kegs, Sandbags, and Stones. I freakin’ love the medieval feeling of lifting big, bulky stuff.

However, what drives me absolutely insane about Strongman Training is the fact that I have been away from the sport since 2006 and the level of quality information available to new competitors, strength coaches, and hardcore trainees is still limited. In fact if you search Strongman Training DVD you get roughly 6 resources you can pick up.

The Strongman Lifts are very technical. You can’t just walk of to a stone or the log and hoss that thing around and hope to be successful, unless you are an absolute freak or the load is very, very light.

Not to mention the fact that if you go into Strongman Training blind you could end up getting injured.

So, I was talking with Steve Slater last Fall. Steve Slater is the guy who invented the first Atlas Stone molds. He has poured more stones than anyone else that walks the earth. I wanted to talk to him about selling some of his equipment on my website, including Stones because I usually get about one email per month about someone asking about them.

As we spoke, we both became more and more irritated at the fact that the knowledge base for Strongman Training has grown very little over the years, and we decided we would get together and do a DVD that could be used by anybody who wanted to start including Strongman in their training, whether they were competitors, coaches, or enthusiasts.

In November of last year, I was in Ohio for a Grip contest and after the comp I stayed at Steve’s house. The following day we went to his buddy’s gym where they did inside Strongman Training and we shot our product.

And now, the Strongman DVD is ready. You can see it here = > Introduction to Strongman Training

I am pretty proud of this DVD, because I think it is the best one I have done, for many reasons.

First off, the footage turned out AMAZING. The quality is pristine because I used my Flip Cam and it produced video that is more crisp than some DVD’s I have spent $60+ for.

Next, the audio came out great. Sometimes when you shoot outside, you get a ton of background noise. This happens to me any time I shoot outside. We shot the Yoke and Farmers portions of the video outside but the background traffic had next to no effect on the video!

Also, I am very proud of the text and overlays I built into the final product. I had my good buddy Rory from StrongerDesigns.com helping me with the art and it all came out awesome.

So, to say the least I am pretty damn happy about this DVD, and I think you will too.

Again, if you want to compete at Strongman, this DVD is for you. If you are a coach that wants to include Strongman implements, Odd Objects, Tires, etc, into your athletic program, this is for you. And if you are just a dude that isn’t happy with a conventional workout and want to include something new like Strongman in your program, then you should get this thing.

If you have any questions on this, leave your comments below, as it is just about time for me to take the baby to the sitter. If I get her out of her schedule, she likes to pick up Odd Objects, herself, and throw them, like stools, my cardboard foam roller, and my cell phone.

All the best in your training!

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!
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

Who is the Strongest Strength Coach at Juniata?

Below are the events for the Strongest Strength Coach Event at the 2011 PA Strength and Conditioning Clinic at Juniata College on June 17, 2011.

Log Clean and Press for Reps

The Log will start on the ground, weighing roughly 150-lbs. The coach will pick the log up and clean it to his/her shoulder and from there Press/Push Press/Jerk it to the locked out position overhead for a “GOOD” call. For each subsequent rep, the log should taken back below the waste and then cleaned and pressed again. There will be a one-minute time limit. Points will be awarded for each good Lockout with head through and feet even upon recovery.
(more…)

Experimenting with Radiant Tension – Another Tool for Your Toolbox

A couple of weeks back, I posted that Smitty and I had been named to the board of advisors with the RKC and Dragondoor. I also posted a link to an article I had written for Dragondoor that had recently been posted, called Testing Radiant Tension Variations for Increased Performance in the Kettlebell Press

I had actually included a video to go along with that article, but for whatever reason it got missed and did not make it into the article, so I am posting it here, now.

(more…)

Alexander Karelin – Gut Wrench Suplex

The winner in last week’s Grip Strength Challenge, in the Kettlebell Bottom’s Up Press was Andy Thomas! Fantastic job Andy! Thanks for your awesome submissions, each and every week, brother!

For this week, the challenge is the Gut Wrench Lift & Hold for Time.

The Gut Wrench involves elevating one end of a barbell and loading plates on the other end. The hands are wrapped around the plates and the plates are lifted off the ground.

I am calling this the Gut Wrench because it resembles the Grip used in the Gut Wrench Suplex in Wrestling. However, this exercise is also great because it mimics the Grip used in Strongman competitions, especially the Atlas Stones and the Fingal Fingers.

In the Gut Wrench Lift, the hands wrap around the plates and beneath them, but do not reach all the way.
(more…)

Alexander Karelin – Gut Wrench Suplex
The winner in last week’s Grip Strength Challenge, in the Kettlebell Bottom’s Up Press was Andy Thomas! Fantastic job Andy! Thanks for your awesome submissions, each and every week, brother!
For this week, the challenge is the Gut Wrench Lift & Hold for Time.
The Gut Wrench involves elevating one end of a barbell and loading plates on the other end. The hands are wrapped around the plates and the plates are lifted off the ground.
I am calling this the Gut Wrench because it resembles the Grip used in the Gut Wrench Suplex in Wrestling. However, this exercise is also great because it mimics the Grip used in Strongman competitions, especially the Atlas Stones and the Fingal Fingers.

In the Gut Wrench Lift, the hands wrap around the plates and beneath them, but do not reach all the way.
(more…)

The Farmer’s Walk is a great lift for athletes and general strength enthusiasts.
It is great for building Grip Strength, and that is something that is important for all sports, as well as many other lifts in the gym.
The Farmer’s Walk also strengthens the upper back and shoulders, and improves the posture in addition to improving your conditioning.

Farmer’s Walk Technique

If you don’t do the Farmer’s Walk correctly, you can hurt yourself, so it is important to know the right techniques.
Someone recently wrote me asking about how to properly execute the turn in the Farmer’s Walk and I finally got the chance to shoot this video this week. While I shot it, I also covered some other basic technique points to consider to maximize your performance while minimizing your risk.

Here’s a list of key points for your Farmer’s Walk training, in case you’d like to print them out:
1. Equipment Set-up: When you add plates, make sure they are tight. Loose plates shift around and can throw your technique off. Tighten them with collars, Pony Clamps, Wrist Wraps, or something else that will keep them tight.
2. Stance: Make sure you take not of how you set up your feet. Have the handles right by the legs and place the feet equidistant from the handles. Stand near the center of the handle, or maybe even slightly forward of center, whichever feels best for you.
3. Grip Position: Depending on how you pull and how strong your grip is, you will either want to grip the handles right in the center or shifted slightly back. It is better to have the handles leaning down in front than down in back. Slightly down in front shifts the emphasis to the first two fingers. Down in back shifts it to the last two (and weakest two) fingers.
4. Chalk: Chalk up well. Chalk the inside of your palm and fingers as well as the thumb and the back of the fingers.
5. Thumb: Wrap your thumb up over your index finger, middle finger, or both, depending on what is comfortable. This contact will secure your grip and it is also why you want to chalk on the back of your fingers. If they are wet, your thumb will slip and that is no good.
6. Heels and Glutes: Push the heels into the ground when you pull the handles up, just like you would a narrow stance deadlift. When you near lockout, fire the glutes instead of the lower back. You’ll last longer this way and be able to do more sets.
7. Short Choppy Steps: Take short choppy steps when walking, especially the first few. This allows you to conserve energy and stay balanced during your stride. Once you pick up momentum, you can take longer strides, but it is almost always easier to maintain control with short choppy steps.
While I had the implements out, I decided to try something I never tried before, a One-Arm Deadlift with the Farmer Handle for a max lift.
Support Grip is one my areas of opportunity at contests, so it was interesting to try it out. Not sure how much my Farmers weigh – Maybe 25 lbs? I ended up getting 4 plates and a 25 per side, left-handed.

I loved the feeling of this lift, but I the knurling is a killer. After the Farmer’s attempts, Grippers felt ridiculous, but I worked them anyway.
My hand skin felt like a ran a cheese grader over my callus lines and fingers, but I kept on going…they felt like trash when I was done with my workout…
Today they felt just tremendous.
All the best with your training,
-Jedd-

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Hungry for MORE on the FARMER’S WALK?
Check out our STRONGMAN TRAINING DVD:

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Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

The Farmer’s Walk is a great lift for athletes and general strength enthusiasts.

It is great for building Grip Strength, and that is something that is important for all sports, as well as many other lifts in the gym.

The Farmer’s Walk also strengthens the upper back and shoulders, and improves the posture in addition to improving your conditioning.

Farmer’s Walk Technique

If you don’t do the Farmer’s Walk correctly, you can hurt yourself, so it is important to know the right techniques.

Someone recently wrote me asking about how to properly execute the turn in the Farmer’s Walk and I finally got the chance to shoot this video this week. While I shot it, I also covered some other basic technique points to consider to maximize your performance while minimizing your risk.

Here’s a list of key points for your Farmer’s Walk training, in case you’d like to print them out:

1. Equipment Set-up: When you add plates, make sure they are tight. Loose plates shift around and can throw your technique off. Tighten them with collars, Pony Clamps, Wrist Wraps, or something else that will keep them tight.

2. Stance: Make sure you take not of how you set up your feet. Have the handles right by the legs and place the feet equidistant from the handles. Stand near the center of the handle, or maybe even slightly forward of center, whichever feels best for you.

3. Grip Position: Depending on how you pull and how strong your grip is, you will either want to grip the handles right in the center or shifted slightly back. It is better to have the handles leaning down in front than down in back. Slightly down in front shifts the emphasis to the first two fingers. Down in back shifts it to the last two (and weakest two) fingers.

4. Chalk: Chalk up well. Chalk the inside of your palm and fingers as well as the thumb and the back of the fingers.

5. Thumb: Wrap your thumb up over your index finger, middle finger, or both, depending on what is comfortable. This contact will secure your grip and it is also why you want to chalk on the back of your fingers. If they are wet, your thumb will slip and that is no good.

6. Heels and Glutes: Push the heels into the ground when you pull the handles up, just like you would a narrow stance deadlift. When you near lockout, fire the glutes instead of the lower back. You’ll last longer this way and be able to do more sets.

7. Short Choppy Steps: Take short choppy steps when walking, especially the first few. This allows you to conserve energy and stay balanced during your stride. Once you pick up momentum, you can take longer strides, but it is almost always easier to maintain control with short choppy steps.

While I had the implements out, I decided to try something I never tried before, a One-Arm Deadlift with the Farmer Handle for a max lift.

Support Grip is one my areas of opportunity at contests, so it was interesting to try it out. Not sure how much my Farmers weigh – Maybe 25 lbs? I ended up getting 4 plates and a 25 per side, left-handed.

I loved the feeling of this lift, but I the knurling is a killer. After the Farmer’s attempts, Grippers felt ridiculous, but I worked them anyway.

My hand skin felt like a ran a cheese grader over my callus lines and fingers, but I kept on going…they felt like trash when I was done with my workout…

Today they felt just tremendous.

All the best with your training,

-Jedd-

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Hungry for MORE on the FARMER’S WALK?
Check out our STRONGMAN TRAINING DVD:

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Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Hey everybody. Jedd here. One of my good friends in Grip Sport, Brent Barbe, recently told me that he would be traveling to Iceland in the near future to tackle the famous Husafell Stone. I thought that this sounded incredible, and asked him to document his training for the Diesel site, which he agreed to do.

I’ve known Brent since 2006 and since then, he has continued to improve at Grip each and every year. But what many who know of Brent from Grip competitions don’t realize is that he has also trained for and competed in other strength sports, and he always has a plan laid out so that he can accomplish his upcoming goals. By the looks, he also has a pretty solid plan laid out for lifting the Husafell Stone, which is no surprise to me. So, here is part one of Brent’s adventure toward the history books…

Who is Brent Barbe?

First, let me tell you a bit about me. My name is Brent Barbe. I’ve been involved in Highland Games and grip sport for a little over 5 years. I’ve also done a little strongman as well. In 2008, I suffered a pretty bad lower back injury that resulted in 2 massively herniated discs. The doctors wanted to skip straight to surgery. Instead I tried cortisone injections and a lot of physical therapy. Since that point I’ve been trying to get back to where I was before the injury. It still nags a little bit but, I’m basically able to train however I want.

About a month ago my wife and I started planning a vacation. I left most of the details up to her since I was busy with some other things and didn’t have much time or energy. She decided we should go to Iceland since she wanted to see the northern lights. After she told me this the first thing that came to mind was the Husafell stone. I didn’t give it much thought since I figured there was no way I could pick it up let alone carry it the full distance. I mentioned this trip to some people and they asked if I was going to try the stone. So, in about the space of a week it went from not trying to I will break myself carrying the slab.

What is the Husafell Stone

For those of you who don’t know, the Husafell stone is a large testing stone in Iceland. It’s roughly diamond shaped and weighs about 400 pounds. Men have lifted it to different heights as a test of strength for hundreds of years. However, the most famous test of the Husafell is to carry it for distance. With the original stone the distance is the full trip around an old sheep pen found in Husafell Iceland. When the event was featured on the World’s Strongest Man it proved to be very popular. In fact, concrete replicas are tested at strongman comps all over the world.

After deciding to train for the lift I got in touch with some of the gurus I know. After a number of emails back and forth I had a game plan and a training strategy. Jedd wanted me to document my efforts. Part of the reason for this is that I will really have to improve almost every aspect of myself to pull this off. As focused as I have been I have already managed to gain 15 pounds and improve significantly in a number of lifts in only about 5 weeks of training. I have a long way to go and only about 5 months to do it in. Hopefully by putting this out in the public I will be held accountable and succeed.

Training for the Husafell Stone

My training is based on a 4 day split with 3 days per week. A fourth day of the week is devoted to stone lifting and conditioning. Basically the gym split follows a deadlift, bench, squat, press pattern. Since I have to pull so low on the stone I’ll be doing mostly deficit deadlifts. Front squats will make up the bulk of my squatting since the stone is a front carry. I’ll be playing it by ear and making changes when I need to.

That’s about it for now. I’ll be posting some video and updates as they happen. Wish me luck.

Brent

Note from Jedd Brent, I wish you the best of luck in your upcoming adventure. We are all behind you and we look forward to hearing how things are going. This is an awesome initiative and I know you will pull it off.

All the best buddy.

Jedd

Last week, I put up a post on Medley Training for Combat Athletes. You can check it out here if you missed it = > Training with Medleys for Combat Athletes.

Medley Training is great for all athletes because Medleys force you to be able to execute strength for extended period times and in many different ways. The result is improved conditioning where you are able to make bigger hits and continue to fight for longer periods of time whether on the field or the mat.

In the following video, we perform Medleys involving many different implements that require full body strength. You’ll see:

• Atlas Stone Loading
• Keg Press
• Keg Carry
• Tire Flipping
• Kettlebell Snatching

You’ll also see some other movements done outside of the Medley format:

• Leaping atop Barrels
• Kettlebell Flipping
• Some Intense Water Jug Work

Because these lifts and feats require full body strength from your toes to your finger tips, Medley training like this has the potential for excellent carryover into sports such as Mixed Martial Arts, Football, Rugby, Wrestling, Basketball, Baseball, etc.

Here is just a quick list of the benefits of medley training using Odd Objects and Strongman Equipment:

• Involve using odd objects which increase the core component of the lift (keg, stone, tire, kb)
• Heavily dependent on Posterior Chain Strength (keg, stone, tire)
• Train Triple Extension: Successive firing of the ankle, knee and hip joint (tire, stone, keg)
• Size of implements hinder breathing, simulating near hypoxic training (keg carry)
• Movement Under Tension, moving while carrying a load (keg carry)
• Overhead Work: Ground based full body power (keg press and kettlebell snatch)

One thing to take note of is that Medley training with movements such as these also involve some risk and injury can occur when doing them, especially is you do not know the correct techniques.

If you need more information on how to do these types of training, we have several resources here on the site, on YouTube, and other locations:

Odd Object Training

• Training Center: How to Do Odd Object Training

Tire Flipping

• Video: How to Flip Tires Safely

Keg Lifting

• Article & Video: How to Get Started Lifting Kegs

Stone Lifting

• Blog Post: 7 Reasons to Lift Stones
• DVD: Stone Lifting Fundamentals

Kettlebell Training

• Blog Post: How to Flip Kettlebells
• Guest Post: How to Juggle Kettlebells

For more exercise demonstrations, check out my YouTube Channel = > Jedd’s Strength Training Channel

All the best in your training,

Jedd

Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD

Athletic Movement Skills

Balance Your Strength Training

This video shows Martin Rooney discussing the need for athletic movements in your program.  It is not enough to just perform strength training movements.  You have to be able to express strength, power, agility, balance, coordination and optimal movement as well.

Sometimes your strength programs works against this goal because a lifter doesn’t perform mobility movements, a good warm-up, static stretching and they lose the ability to move freely.

This past Friday I got a call on my cell phone around 9 PM. It was Rick Walker, who has written many of the articles we have in our strength and conditioning articles section.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)

I have written many ebooks and produced many DVD’s, but until now I have never worked on my own solo project for a specific sport. Today, I released Ultimate Forearm Training for Baseball, so I wanted to tell you all a little bit about it.

Why I Wrote Ultimate Forearm Training for Baseball

I played baseball for 15 years in my youth and I love to watch the game. In fact, we just got tickets for a Yankees game in August and I feel like a kid at Christmas time waiting for the day to come. I knew I wanted to write a program for some sport for a long time, but my ever increasing love and obsession with the game of baseball led me toward penning something that would help baseball players.

Recently, I checked around the net to see what information was available on Forearm and Grip Strength training for baseball, and I found that there is a quite a bit of general information out there, but very little good information.

Why I Chose “Forearm Training” instead of “Grip Training”

If you’ve been coming to the Diesel site for a while, you know I talk a lot about training Grip in a lot of my posts, so it would come as no surprise that I would put something together about lower arm and hand training, however, for some it was quite a surprise to see me put something out on Forearm Training. I named it Forearm Training instead of Grip Training, because a lot of the general public still gets confused sometimes about what exactly the word Grip means. The manual is packed with both methods of Forearm Training and Grip Training.

Why is Grip and Forearm Training Important for Baseball?

Baseball is a sport of strength and power. In Baseball, force is often generated by the legs, transferred up through the core and into the torso, and then directed through the ball, bat, or glove. If there is any weakness, pain, or imbalance in the elbow, forearm, wrist, or hands, then the transfer of the power that our body generates can’t be 100% effective.

Baseball Coaches and players have understood the importance of hand and forearm strength for decades, but unfortunately there have been very few good resources available about how to develop this strength. Often the information that is passed down from parents, coaches, and older players is out-dated recycled information, which limits players’ development. Thus the reason people are still doing the same exercises in 2010 that I was doing as a child, high school player, and college player.

Below are many facets of the game that involve the use of the hands.

Hitting: The hands hold and control the bat, taking the bat to where it is supposed to go and transferring all the leg and core power through the bat and into the ball. A neglected aspect of the baseball swing lies in the microscopic adjustments that take place when making the bat hit the moving pitch. This is heavily controlled by the last two fingers of the hand, yet almost nobody targets these important fingers.

Pitching: Pitching involves transferring the power generated by the legs and core throughout the wind-up into the ball by snapping the wrist like the end of a bull whip. Pitching also involves the ability to angle the wrist through varying degrees of rotation and deviation for pitches such as curveballs, sliders, sinkers, and screwballs.

Catching: Catchers themselves have to play a large portion of the game with their mitt held wide open for the pitcher to use as a target. They have to catch balls coming all speeds and angles and have to be able to maneuver their glove quickly, especially for pitches in the dirt. This requires full range of motion.

Tagging: How many times have we experienced or seen on TV a player applying a tag only to see the ball pop out at the last second and no out is recorded? What if you don’t have time to cover up the glove with your off hand? This movement pattern is called pinching and requires specific strategies to train, and the equipment you need is already in your weight room or garage.

Diving: How many times have we seen outfielders dive for a ball only to roll their wrist underneath them and miss half the season or more? With correct lower arm strengthening protocols, we can become more resilient against injury and allow us to bounce back quicker if we do experience an injury of this kind.

Sliding: When you slide there is always a chance to bend a wrist too far back, jam a finger on a bag or shoe, or get stepped on by a cleat. We have to do everything we can to make our hands bullet proof, and this can be done with the short and concise workouts I have already planned for you. Don’t have much equipment? No problem. I have given you hundreds of movements to choose from with many alternatives for the equipment you use.

Unilateral Imbalance: Baseball is loaded with unilateral movement and imbalance. Throwing, Pitching, Non-Switch Hitting, and Catching are all examples of things we do with one side of the body but not the other. This leads to cumulative trauma throughout various parts of our bodies and eventually injury and downtime. This problem is compounded by improper grip training practices. I will show you how to maintain balance in your training with proper exercise selection.

What is in Ultimate Forearm Training for Baseball?

Here is an abbreviated Table of Contents of the Manual. This just includes the main sections of the manual.

SPORT-SPECIFIC DEMANDS OF THE LOWER ARMS 29
COMMON INJURIES AND CONDITIONS ASSOC’D WITH BASEBALL 32
HOW THE LOWER ARMS WORK 34
FULL BODY STRENGTH TRAINING 64
CONVENTIONAL GYM EQUIPMENT 72
SPORT SPECIFIC EQUIPMENT 79
HOME MADE GRIP EQUIPMENT 85
CROSS TRAINING TOOLS 97
SPECIALIZED GRIP EQUIPMENT 112
EXERCISE INDEX 132
GRIP & FOREARM ISOLATION 133
GRIP & FOREARM INTEGRATION 246
SPORT SPECIFIC GRIP & FOREARM MOVEMENTS 297
RECOVERY & PREVENTION METHODS 302
RECOVERY & PREVENTION TOOLS 317
RECOVERY & PREVENTION ACTIVITIES 340
RECOVERY & PREVENTION SERVICES 354

What is Grip and Forearm Isolation?

Grip and Forearm Isolation refers to training a specific aspect of grip or forearm training in a way so that the effort is almost completely focused in the lower arm and hand area. For example, an isolation movement for pinch is Block Weight Deadlifts. Even though stability takes place at the shoulder and movement takes place at the waist, hips, and knees, there is not substantial force generated at any area except the hand in pinch gripping and hold the Block Weight in the hand. Other examples of Grip and Forearm Isolation include Gripper Closes and Reverse Wrist Curls.

What is Grip and Forearm Integration?

Grip and Forearm Integration involves working large portions of the body as the principle target of the exercise, yet the Grip or the Forearms still remains a significant limiting factor in being able to complete the movement. An example would Thick Rope Climbing. It takes upper body strength, coordination, and stamina in order to climb a rope and by using a very thick rope, the demand on the grip is increased.

What is Better, Isolation or Integration?

Both types of training are extremely important.

Grip Isolation is necessary for establishing a foundation in the lower arms. By working in Isolation, we can strengthen the individual components of the lower arm and take care of any neglected areas or weaknesses. For instance, a commonly neglected area of the lower arm is the extensor muscles. We can isolate them in order to bring up our weaknesses and re-establish antagonistic balance. Weaknesses in the lower arms might come from an injury such as a broken arm or hand. By isolating, we can direct our attention to a specific area or aspect.

Grip Integration is the next step. Sporting activities generally don’t involve isolated sections of the body. Instead, the body works together

By working Grip Integration in our strength training, we are working our bodies in a more sport-specific way. Also, by performing Grip Integration movements, the hands and forearms have the potential to move and generate force over a wider path of movement. This can be seen in many varieties of Swings and Cleans using Grip-intensive equipment such as Thick Bar Dumbbells, and with Thick Rope Training, such as sled pulls.

What if I Don’t Play Baseball? Is this Manual any Good to Me?

I wrote this manual as a way for the baseball player, coach or parent to gain a better understanding of lower arm training and how to turn it into improved performance on the field. The members of the Diesel Universe may have a better understanding of these concepts because they have been coming here for years, but the Exercise Index in the manual is HUGE – 200 pages – and there is still a tremendous amount of information in the manual that has never been covered before here on the site, especially along the lines of preventive measures for the lower arms. I cover Injury Prevention and Recovery Methods in detail, coming from what I have researched over the years and what I have used to battle my own lower arm, hand and thumb problems.

To wrap it all up, this manual is huge and jam packed with information on lower arm training. I am very happy with how it turned out and think it is going to be an important resource for years to come for baseball players and participants in other sports as well.

You check it out here = > Ultimate Forearm Training for Baseball

Thanks for your support and all the best in your training.

-Jedd-

Essential Lower Body Training for Athletes

One of the biggest mistakes you’ll see in a strength program designed for athletes (or anyone for that matter) is the exclusion on unilateral lower body work.  Of course the foundational compound movements like the bench, squat, deadlift, military press, power clean & press, pull-ups, etc. have to be there.

But the supplemental work pulls everything together.   Common lower body unilateral exercises include; lunges, step-ups, Bulgarian split squats, power skips, one leg glute bridges and one leg hip extensions on bench.

In addition to building a well balanced program, unilateral lower body work will also reveal imbalances that are “masked” with conventional bilateral barbell work.

Does the athlete shift left or right when performing lunges?

Does the athlete fall forward during db step-ups?

Everything you have the athlete do is a screening opportunity for you as a coach.  Always be watching!

Benefits of Unilateral Lower Body Training

• stabilization of appropriate lower kinetic segments (ankles, knees, hips, torso)
• mobility of appropriate lower kinetic segments (ankles, hips)
• balance, coordination, proprioception
• torso rigidity
• mental toughness / acuity / alertness
• improved reactivity
• charged CNS
• dynamic stretching of the hips, glutes and hamstrings

How to Modify Unilateral Lower Body Training

• overloaded – with chains, dumbbells, kettlebells, sandbags, barbells, weight vest, partner’s bodyweight
• explosive – done explosively
• static – EQI’s
• barefoot – all done barefoot, highly recommended!
• hybrids – movement of the upper body independent of the lower body’s movement, ie.  lunges with twist

In the article today, I will be showing you two advanced unilateral lower body exercises.  Both should be done once the athlete demonstrates proficiency in their progressive transitional components.

Braced Bulgarian Split Squats

Key Coaching Points:

1. Upright torso posture
2. Brace core outward, and hold isometrically
3. Center weight in the middle of your foot and anchor foot by grabbing floor with your toes

Explosive Bulgarian Split Jumps

Key Coaching Points:

1. Spend as little time on the ground as possible
2. Explode up as hard as possible and flow between reps without stopping
3. Stay upright as possible throughout the movement

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Non-Conventional Strength Training for Real Results

When you look around during your typical day what do you see?  You probably see a lot of people who look like they’ve never worked out a day in their life.  Let’s take it one step further.  When you go to the gym, what do you see?  I would bet you even see people in the gym who look like they never worked out, OR you see the same people you’ve seen for the last several years, doing the same exercises they always do.

And you know what?  They still look the same as they always do.  How can this be?  They are always in the gym, yet they never change?

Well, they’re not doing something right.

Bad Nutrition?  Definitely

Wrong Exercises?  Probably

Wrong Intensity?  Probably

Too Much Volume?  Maybe

Something is not right.  Maybe they’re allergic to exercise?  That must be it.

Something has to change.

If you are stuck in a rut with your workout and you’re looking for some new exercises and some new challenges, try out some of the following movements.

Hindu Push-ups

Incredible movement for the shoulders and hips and is great to hit for high volumes for conditioning.  It can be done on an elevated surface to help perform the movement through a full range of motion (ROM).   The movement can also be overloaded with chains, a weight vest or elastic bands.  It is a very popular movement with old school grapplers and fighters.  I actually use it a lot in warm-up because of the benefits of the shoulders and hips.

Mace Swings

This movement can be performed using a mace or a clubbell.  I love the movement because it fries the grip and opens up the upper back and shoulders.  If you don’t have any of these special implements, we’ve actually used and ez-curl bar as a substitute.  Mace swings should be done for high repetitions or for a specific length of time.

Sandbag Get-ups

This movement is brutal.  It taxes the entire body and forces it to act as a single unit.  Because the entire body is working, it becomes very metabolic, very quick.  If you don’t have a sandbag, a dumbbell or kettlebell, held at arms length, can be substituted.  As you drive upward on the outstretched arm, tension on the bent leg allows the straight leg to swing through into a lunge position.  From there, the lifter braces hard and drives to a standing position.  This movement is amazing for conditioning and great for fighters for bracing while fatigued.

Try any or all of these movements during your next training session.  They can work as the supplemental exercises or you can throw them in at the end for conditioning.

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Check out Chaos Training for Athletes

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Copyright© 2010 The Diesel Crew, LLC. All rights reserved. You may not reproduce this article or post. How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site