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Posts Tagged ‘keg training’

Beginner Odd Object Training

Wednesday, August 14th, 2013

Odd Object Training – Intense & Fun Strength Training

Odd Object training, lifting things like atlas stones, kegs, and sandbags is a very rewarding form of training. You get strong in ways that barbells and dumbbells can not provide and it is fun to pick things up that 99% of the population will never do.

Recently, I wanted to start working some odd object training into the routine. Optimally, I would have wanted to lift some atlas stones. But since it had been over a year since I last trained them, I wanted to work Odd Object Training back in slowly.

Instead of jumping right into stones, I opted to do some sandbag lifting and keg lifting. Both of these implements are shaped very similar to stones, and allow you to get used to the body positions of stone lifting and to somewhat practice the stone lifting technique.

The day I did this was also my Overhead Pressing day so I still wanted to do some overhead work. Since I was working with 110-lb Sandbag and a 127-lb Keg, I was able to get plenty of overhead lifting volume in.

Sandbag Training

For the sandbag, I decided I would do full cleans and presses. This would allow my back to get accustomed once again to the round-back position of odd object training, without going as heavy as my lightest stone, 230-lbs.

To stay conservative, I started with just 3 repetitions in my first set, and then added 1 repetition each set. All the while, I was trying to move faster and faster with the clean and the press in order to get a bit of an increase cardiovascular demand.

In the video you will see that I put a Timer in, just to show how quickly or slowly I was moving through the repetitions. Since there was a clean to the shoulder on each repetition, much more muscle was involved than just performing one clean and going for repetitions afterwards.

Here’s the video so you can see how it went.

Keg Lifting

With the Keg I decided to move to just one clean and multiple presses during the set. The clean is much tougher with my Keg because it is only half full of scrap steel and it shifts around quite a bit. I didn’t want to push my luck on my wrist, so 1 clean per set was good enough.

I also tried to perform a Keg Snatch, lifting it from between the legs overhead in one movement. I didn’t quite get it but I did come close. I think next workout I will be able to perform the snatch.

Check out the video:

As you watch the videos, you will see that I definitely have gotten a bit rusty with my Odd Object training. When you don’t do it for a while, you forget the challenge of controlling these implements, especially during the flip-over/catching portion of the Keg and Sandbag clean. After a couple of sets, I was able to knock most of the rust off.

For those who are new to this kind of training, you will want to approach it somewhat how I did. Even after the ow volume of work that I did, I was still sore in the middle back the next day. This is most likely due to the fact that I have been using so many conventional training implements (barbells, dumbbells) that my back is not used to stabilizing against such a dynamic load.

But that is actually the whole idea with Odd Object Training. It makes your body work harder than with regular equipment, so it helps you develop even more as an athlete or strength enthusiast.

Naturally, when you first start out with Odd Object Training, you’ll want to start out light and gradually move up as you get used to the demands of the Odd Objects. A good starter weight for most gals is about 50-lbs and for guys, about 80-lbs. That kind of weight with these bulky implements with give you a good introduction.

If you are interested in learning more about Odd Object Training, make sure you sign up for my newsletter, because more information will be coming your way.

If you have any questions on Odd Object Training, be sure to leave them below.

All the best in your training.



No Grip Challenge This Week – Diesel Classic Video Instead

Wednesday, July 13th, 2011


This week there will not be a Grip Strength Challenge.

I am working on tying up loose ends for Grip Nationals which is this weekend.

Plus I will be away from Internet Service most of the weekend. We will pick back up with the Grip Strength Challenge next week!

However, that does not mean I do not have something cool for you to try.

I dug through the archives of Diesel Classic Footage and grabbed something from summer of 2003.

How I Got My First Blob

Shortly before making this video, I had bought my first Blob from Rick Walker. We had met at the Olive Garden in Horseheads, NY, and Rick, Rick’s Mom, Smitty, and I had a nice afternoon lunch, and then the Blob transaction was made. Once out to the parking lot, I fumbled around with the Blob for a bit until i finally picked it up after 3 or 4 attempts and walked several steps down the parking lot with it.

That was a great day!

A few workouts later, I brought the Blob up to the Gym in Horseheads and tried some crazy combination lifts with the Blob, one of which you will see below, along with a keg.

A few more points about the video (that I can remember)

  • The Keg weighs roughly 150. We filled it with water out of a hose, but I can’t remember how we got the water in
  • This was like the 4th damn try. The Blob kept slipping out of my hand.
  • I was weighing like 226. I had just cut down from like 240 in order to compete in my first strongman contest in the lighter weight class so i didn’t get too badly schooled. Abs were RIPPED back then.
  • Hair was highlighted. Do I lose cool points for this?
  • That Song is “Tyler’s Song” by Coal Chamber. That’s one of my Top 10 Favorites. In the beginning of the Diesel Video Explosion, YouTube was not around, so we streamed all the videos off the site. Also at that time, I didn’t know how to capture the audio along with the video, so it was either bad Coal Chamber music or dead air over top of awesome strength feats.

I’ve got hundreds of more videos in the Diesel Archives. If you have been watching the site for a while and remember a Diesel Classic you’d like to see again, leave a comment below and I will try to find it and upload it for all to enjoy!

All the best in your training.


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Fat Gripz

Strongest Strength Coach at Juniata Competition

Tuesday, May 18th, 2010

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

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


Diesel Odd Object Training: Keg Lifting Basics

Tuesday, April 27th, 2010

Keg Lifting Basics

Keg Lifting is a very fun and rewarding form of training.  Like Sandbags, Atlas Stones, and Logs, Kegs are considered odd objects.

What are Odd Objects

keg lifting training strongman strength

Odd objects are training tools whose center of gravity is unpredictable, often lying out away from the athlete.  Odd objects often have considerable bulk and gripping and controlling them is one of the primary challenges of lifting them.  While bars and dumbbells have a concise and predictable shape and center of gravity, odd objects force the athlete to react to the dynamic and unpredictable size, shape, and center of gravity of the object.