First Feat of Strength for Beginners

I’m often asked by readers and viewers what is the best way to get started with Oldtime Feats of Strength, like bending and tearing things.

There’s one single feat of strength that I believe you should begin with…

First off, feats of strength require you to be able to produce tremendous pressure with the hands, so you should begin with something that checks that box.

Next, aside from being able to latch onto something hard with your hands, you also need to be able to make what you’re bending or tearing do what you want it to.

You have to be able to overcome whatever it is that you’re working on, so this introductory feat has to involve movement as well as the tension requirement

On top of all that, your first feat challenge needs to test you mentally. Often, when trying to bend or tear something, your mind gives up long before you hands do or your body does.

So you can’t just start bending paper clips or wire hangers. There’s gotta be some sort of mental challenge to it.

Finally, and I think this is something that a lot of new feat fanatics forget about, is there needs to be a low level of risk involved. This way, you don’t hurt yourself, and screw up not only your new hobby, but also all the other strength training and other strength goals you have.

For instance, it’s really easy to go overboard with steel bending, or pop something in your shoulder, because of the increased levels of strain.

As a bonus, it’s nice if the thing you’re starting off with is fairly affordable and easy to get, so you’re not blowing through paychecks and combing the edges of the internet trying to find some rare stock to work with.

So with all these factors considered, I believe the perfect feat for you to start out with is CARD TEARING.

Card Tearing teaches you not only about the application of force from your hands into the cards, but also how you can direct this force into the deck at various angles.

Once you learn this, it’s a much easier jump to bending nails, steel bars, horse shoes, etc.

Before you know it, you’re bending and tearing everything in sight!

While it may not seem so, tearing cards also requires mental fortitude, because it isn’t by any means easy, and you have to push yourself to complete the tear.

Finally, cards are available EVERYWHERE! From the local super market, to the various dollar stores, to ebay, casinos, and more – decks of cards are constantly at your fingertips.

For all these reasons, and probably more that I’m not thinking of, if you’re thinking about getting started with oldtime feats of strength, your best bet is Card Tearing, and I’ll show you everything you need to know in my ebook, the Card Tearing System

Thanks and all the best in your training.

NAPALM

P.S. If you’re not sure if you’re strong enough to start tearing cards, don’t worry – I got you covered with an extensive exercise index in my Card Tearing eBook Grab Your Copy Today!!!

Max Bachelor Keg Lifting Super Strength

Check out this picture of Mac Batchelor, clamp-gripping a beer keg.

BAD ASS!!

If you aren’t familiar with Clamp grip, it is the type of grip that is used when tearing a phone book. It is also a form of monkey grip, because the thumb sits on the same side as the fingers.

Include lifts like this in your training, whether with a Keg or Plates and you will be well on your way to tearing phone books.

All the best in your training,

Jedd

Which Feat Should You Start With First?

I’m often asked what is the best feat of strength to start with.

I think card tearing is the best way to get started with feats of strength.

Not bending nails, not tearing phone books, and not horseshoes.

There’s three reasons why I suggest you start out with tearing cards.

Why You Should Start With Card Tearing Before Anything Else

1) Cards are Cheap

Cheaper end cards, the kind that are perfect for beginners, cost only $1 at Dollar General, Dollar Tree, and similar stores. Sometimes they’re even cheaper than that!

2) No Other Gear Required

With nail bending and many other feats, you need wraps, cutters, rubber bands, etc. With card tearing, you don’t need any of that. You just take the card out of the box and start tearing.

3) Perfect for Hand Conditioning

Although made of paper, tearing cards still requires appreciable tension in the hands. Cards allow you to get used to straining and putting for sustained pressure, repeatedly in order to get the job done.

Once you’re used to this, you’ll be ready for the stresses associated with nail bending, horseshoes, and braced bends as well.

If you want to get started with feats of strength, Card Tearing is your ticket.

And I’ve got the perfect resource for you, to help you get started right: Card Tearing ebook.

All the best in your training.

Jedd

On August 24, 2014, I did a Strongman Show as part of the Mason’s Hope SuperHero 5K, a fundraiser for Mason Barto, a little boy with CDG (Congenital Disorders of Glycosylation).

Here is a short news video that talks about Mason’s story.

It was my pleasure to be a part of such an awesome cause. I was hoping to have Mason stand on my chest while I performed the Bend of Nails, but in the days leading up to the event Mason was visiting more specialists and ended up having to stay there longer than planned.

I look forward to meeting you, buddy!

On top of the great cause, I was particularly excited about being able to put on this show, because my parents, my grandmother, my wife and my daughter were all there. You see, I rarely do a local show – most of my stuff takes place in other states, so none of them have ever watched me perform live.

Below is the show I put together.

Watch each feat separately:

Frying Pan
Horseshoe
Cards
Phone Book
Kid Lift
Anvil and Blob
Bed of Nails
Wrench Bend
Hammer Bend
Hot Water Bottle

If you’ve ever wanted to do feats of strength like bending a wrench, a horseshoe, a hammer, or rolling a frying pan, this DVD can show you how to do it.

Braced Bending DVD

Make it a Great Day!

Jedd

P.S. During the show, I pulled off a feat I have never been able to complete, if memory serves. I lifted a 55-lb anvil by the tail and then picked up a 50-lb Blob and curled it. It was quite a rush to do it during the show, although most of the audience probably had no idea how hard it was, ha ha ha.

If you are working on Lifting the Blob, here is the best resource for you:

This weekend is the Arnold Classic and counting this year, I will have gone 6 out of the last 7 years. I love the atmosphere and it always triggers a spike in my training.

There’s something for everybody at the Arnold Classic. Let me paint a picture for you.

The Arnold take place in a HUGE convention center covering I don’t know how many blocks in the city of Columbus Ohio. The event started out as mainly a bodybuilding deal, but it has expanded over the years to include Powerlifting, Olympic Lifting, and Strongman contests as well as Martial Arts, Fitness and other competitions.

This year, they are also including their first ever Grip Contest on the main stage, called Mighty Mitts. I was lucky enough to get an invite and I am honored. I have been training hard and am geared up to get on the stage.

Now, here’s the deal. If you’re not prepared for the Arnold Classic weekend, you won’t maximize your experience, so here’s a few points to consider to get the most out of the Classic.

Take Water

It is extremely dry in the event center. They do sell water there, but it is like $8 a bottle, so pack your own and bring it with you.

Take Snacks

There’s very few places to eat outside the event center in the hallways, and it’s kind of expensive. There’s tons of free samples of hundreds of different supplements like shakes and bars and powders, but you can only handle so much of that stuff and some of it tastes like a pencil eraser during the SAT’s. So pack some good stuff to take in with you.

Bring Your Camera

There are lots of photo opportunities at the Arnold. There are Bodybuilders, MMA Fighters, Pro Powerlifters and Strongmen, Pro Wrestlers and dozens of Fitness chicks. They will often let you get a picture with them for free, but sometimes they do charge. Either way you’ll have photos that will last you a lifetime.

Wear Comfortable Cargo Pants

Get yourself a pair of loose fitting cargo pants with lots of pockets. This way you can easily carry your water, snacks and camera among other things. Make sure they are loose fitting and not a set of butt huggers. There are plenty of feats of strength to try in the event center, and you don’t want the seam in your ass to tear while trying to do them.

Bring a Back Pack

You may get the opportunity to get some free shirts and other swag while you’re at the Arnold. You’ll turn around and see some fitness model throwing them all over. Fight for the free shirt and stuff it into your pack. Aside from free stuff, you may want to buy shirts and stuff at the seemingly thousands of tables that are there, and the last thing you want to do is carry that stuff around in your hands all day. Now, if your back pack has the Care Bears on it, leave it at home. Some booths will hand out free plastic bags if you need them.

Try the Grip Gauntlet

Each year I have gone, the GNC booth holds the GNC Grip Gauntlet featuring IronMind Grippers, IronMind Rolling Thunder, and the Blob. If you lift the Blob, 207 on the Rolling Thunder, and close the #3 Gripper, you get a real nice gift certificate – I think it’s like $50 or $100! What’s a Blob? Check out this article = = > What is the Blob?

Bring a Towel

A lot of greasy sons-of-guns get their hands on the Blob over the course of the weekend. I mean THOUSANDS of people try this thing. The Blob is hard enough with the ultra-slick stove paint they put on it. It will just be harder if it is covered in hand sweat, so bring your towel to wipe it and the Rolling Thunder off before you make your attempt. A trip through the Gauntlet is worth just the opportunity to meet and shake hands with the Gillingham brothers.

Bring Some Cash, but Take a Deep Breath

You will have opportunities to buy a lot of cool stuff at the Arnold, so bring some cash or a credit card, but take it easy. Don’t just buy on impulse, because you could end up going off the deep end. If you are going with a friend, tell them to monitor your spending. Know what you want to look for, but set your limits.

Bring Your Diesel Shirt

When you walk through the event center, if you see me make sure to give me a holler, and wear your Diesel shirt so I can spot you easier.

Check out Mighty Mitts

Mighty Mitts will be taking place between events at the Arnold Strongman Competition on Friday Afternoon and Saturday evening. I will be competing with 10 of the top dudes in the world. Many, I have competed against in standard Grip competitions. Others, I have met before, but never competed against, and still others I have never met and never competed against. Some of these guys have tremendous Grips on them and have done awesome things Grip-related in the past, just never competed in standard contests before. With this event being all thick bar, it is going to be something to behold!

Wear Comfortable Shoes

You spend a lot of time on your feet at the Arnold and there is almost nowhere to sit down except on the floor, so make sure your shoes are comfortable or else your feet will be screaming by the end of the weekend.

Steal a Seat

It is a cut-throat process getting a chair in front of the stage. You basically have to swoop down immediately once someone stands up. This may mean if you are traveling in a group that you might get split up. The seat is worth it to give your feet a break, so steal your buddy’s seat if you have to.

Cell Phone on Vibrate

If you get split up from your crew, it’s very hard to meet back up, and it is so loud that it is almost impossible to hear a cell phone ring, so set the thing on vibrate and put it in your hip pocket so you will feel it.

Wallet in Hip Pocket

Not sure what the crime rates are at the Arnold Classic, but there are pick-pockets everywhere. it is slightly harder for someone to pick your pocket if you stick your pocket in your front hip pocket than your back pocket or leg pocket. Don’t stick it in a zipper pocket in your book bag. They are too easy to unzip by someone else while you walk and you will never know it. It’s a shame this tip even has to appear here, but it is a sad truth. Awareness is preparedness.

Alright, my friends, it’s just about time for me to hit the road and be on my way to Columbus, Ohio. If you have any more tips for the better of the order, then please leave a comment in the comment box below!

Thanks a ton and have a great weekend, especially if you are at the Arnold.

And if you see me and I don’t see you, yell, shout, hit me with a rock, poke my eye or something to get my attention. It’ll be nice to meet everybody.

Read about last year’s Arnold Classic = = > Arnold 2009

Arnold Classic Weekend Special on the Card Tearing eBook = = > 33% off on Card Tearing eBook Just $19.97!.

I am going out of town this weekend to visit my sister, so I want to learn more about you so I can help you out more with your training in the future.

Be sure to sign up for further updates on Grip Strength Training.

Thanks for filling out the survey and Happy Memorial Day.

Jedd

Special Offer from My Mad Methods until June 15:
Free Tank Top with a 24/48-month Digital Subscription

A cool feat of strength that you can do is rolling up a frying pan. If you want to learn how to do this, pick up the November issue of Men’s Fitness and check out the short “How-to” piece I put together for them, on page 24, called Roll Up a Skillet.

Like many feats of grip strength, this is one where if you learn to engage the rest of your body with Radiant Tension, you will be able to perform the feat better.

What’s Radiant Tension?

I talk about Radiant Tension in this kettlebell press article I did last fall. (Here’s the accompanying radiant tension video).

Radiant Tension is a skill. It’s not as easy as clenching your teeth and squeezing the bar as hard as you can. That’s not what it is about. You have to be able to turn it on and off as you need to.

Here’s an example with a feat you might have a bit more experience with than rolling up a frying pan…card tearing.

When ripping a deck of cards, you want to use radiant tension when starting the tear to keep the cards tight together, to get the initial tear started, and to involve the larger muscles of the torso in the feat.

However, once the tear is started, if you are too tight, it can be tough to keep the tear going. What results is you get the initial break going and then stop. The. you throw another jolt of power into it and it tears a little more, and you essentially keep starting and stopping over and over until you tear the whole way through the deck.

Through practice, however, you can understand how much Radiant Tension is necessary to grip the cards and get the torso muscles involved, and also to keep the tear going fluidly.

If you need help learning how to tear cards, no resource on the planet will give you the level of detail my Card Tearing eBook gives you. From Techniques, to Progressions, to Exercises, I’ve got everything you need to know in order to start “cutting the deck” with extreme vengeance.

In a much more standard form of lifting, such as the Bench Press, Radiant Tension can instantly increase your bench by 10 to 20 pounds by learning to manage the tension. Like I said before, it is a skill that needs to be practiced.

Often when I see it discussed in other locations, Radiant Tension is described as “squeezing the bar as hard as you can.” While a new person who has never tried to employ Radiant Tension may indeed end up putting forth that kind of exertion in order to build a connection between the mind and the body, I think squeezing at that level of intensity all the time is actually a waste of energy and at the very least an unnecessary distraction.

I actually used to “squeeze as hard as possible” on many lifts when I performed them, but after playing around with this concept in the last year or so I’ve found that I get just as good if not better results by moderating the level of exertion and changing it depending on the movement I am doing and how much radiant tension I need on that day.

For instance, on the bench, if I squeeze too hard on the bar, it feels like I have trouble lowering the bar and my shoulders end up hurting. Whereas if I just tense my hands slightly, I can begin to feel that familiar sensation of tension radiating back and forth from my core and torso out to the bar and back in, feeling more stable, stronger in the movement, and having less stress in the shoulders.

Like I’ve said a couple of times, tension is a skill that needs to be practiced. This past summer, I was training a dude named Jim who would get on the bench and the bar would be all over the place. The first day I mentioned squeezing the bar, his form improved greatly and he was able to repeat the form much more easily. Gradually we worked outward away from the torso and began using systematic pulsing of the glutes in order get even more confident with the bar, perform more reps, and pack on more muscle.

Remember, tension is a skill you can practice to help you out in all of your strength endeavors, whether you are tearing cards, bending a frying pan, or powerlifting, there’s a place for it. You just have to use it and practice it in order to make it work best for you.

Incidentally, in this issue of the magazine, on page 20, there is another short piece by Ben Bruno called, “Curl More Weight, Increase Your Strength Immediately” that pretty much covers the same principle of Radiant Tension. I will let you check the magazine out yourself to see what I mean.

All the best in your training.

Jedd

Hello DIESELS.

Check out the results of the Classic Strongman Feats Tournament…

Week 5 Bracket Video

Ending Score Totals

David Wigren – 7 Points * WINNER – $100
Cameron Bailey / Darrin Shallman – 5 Points – * WINNERS – $50 Each
Mike Rinderle – 4 Points – * WINNER – $50 worth of Steel from SteelBenders.org
David Horne – 3 Points
Richard MacLean / Jason Steeves – 2 Points
Daniel Reinard – 1.5 Points
EJ Livesey – 1 Point
Christopher Smith – .5 Points

Winners, please send me your paypal addresses so I can get your prize payments to you!

Jedd

Hello DIESELS!

Partially torn deck of cards

Week 2 of the Classic Strongman Feats Challenge is in the books! Last week the challenge was to rip a deck of cards in half and then quarter one of the halves!

This week’s winner is Cameron Bailey.

Check out how the tournament rolled out for this past week:

Scores from This Week:

• Bailey – + 3
• Reinard – + 1.5
• David Wigren – + 1
• McLean – + 1
• Steeves – + .5
• Rinderle – + .5

Scores from Last Week:

• 1 – David Horne – 3 Points
• 2 – Mike Rinderle – 1.5 Points
• 2 – Jason Steeves – 1.5 Points
• 3 – Richard McLean – 1 Point

Standings after Two Weeks:

• Cameron Bailey / David Horne – 3 Points
• Richard McLean / Jason Steeves / Mike Rinderle – 2 Points
• Daniel Reinard
• David Wigren – 1 Point

As you can see, the standings are VERY CLOSE!

Even if you have not submitted a video yet this month, with three weeks left to go, it is not too late to start submitting!

Don’t have the hand strength to rip a deck of cards? I’ll show you how to build the hand strength to make short work of any deck standing in your way. Check out the Card Tearing eBook.

Click the image below…

Check out last week’s submissions for quartering a deck of cards!

Daniel Reinard

Richard McLean

Darrin Shallman

David Wigren

Jason Steeves

Mike Rinderle

Adam Glass

David Horne

Cameron Bailey

Next week’s challenge is Phone Book Tearing.

If you don’t know how to do this feat, then you should check out Phone Book Mass Destruction.

All the best in your training!

Jedd

Double Overhand Bending

I’ve done a great deal of steel bending in my time. I’ve bent nails, bolts, steel stock, horse shoes, widow makers and more. I’ve bent alongside some of the best steel benders in the world in grip contests.

How to Improve at Bending

When it comes to building strength for bending, there is no doubt that the best option is BENDING. Buying the piles of nails, ordering the stock , wrapping the bolts, and bending the hell out them all on a regular basis. This is the number one way to get better because it is the only specific type of training for it.

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

Hey everybody, the Grip Strength for Earth Tearing extravaganza went great. Thanks to everybody who tuned in.

If you didn’t get a chance to see the show, sign up for the Grip Strength newsletter below because I will be sending out links to download it either today (Sunday) or tomorrow.

Thanks everybody!

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

It’s hard for me to believe that it’s been almost a full year since I released the Card Tearing eBook.

When I wrote it, I wanted to make it a complete Card Tearing System.

I designed it to be a resource that anyone could use to work toward tearing a deck of cards, regardless of hand size, current strength level, or prior training experience.

SEE THE REST OF THIS COOL POST AFTER THE JUMP (more…)

I AM A CELLAR DWELLER

I am a cellar dweller. And while some people may take that to mean I am a hideous looking troll that stalks billy goats with a club, really all it means is that normally, I don’t go to the gym to work out – I train in my basement and garage.

That’s right I do almost all my training right on my own property. If I didn’t post videos on the internet, almost nobody in the world would know I train because I pay no memberships and don’t go into town to get my workout in.

To me, this is the way to go. I can use all the chalk I want, turn up the music as loud as I want, drop the weights if I want, and shoot snot rockets whenever I want. (I actually go outside to shoot the snot rockets)

Watch the Killer Video: Click here ==> (more…)

I hope you’re doing great!

I just saw this on YouTube and had to post it here for everybody’s enjoyment. I think you are going to laugh your ass off.   (Thanks for sending it over, Dan)

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Did you see the shirts we had for our Grip Contest this year, the US National Championship?

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This week, our featured Diesel Interview is Dan Cenidoza. From Baltimore, MD, Dan and I competed against one another in Grip competitions and Strongman contests for years, and along the way became great friends. Now, instead of working to beat one another, we share information and help one another with strength training, product development, and business endeavors. Look for more collaborative efforts from Dan and me in the near future.

Tell us about how you got into serious strength training

I read about the death of the Mentzer brothers in a muscle mag, which at the time was my only source of training info. This led me to Arthur Jones and his writings about HIT and that is when I started to emphasize basic compound exercises, hard training and full body workouts.

Must Read Interview
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This is a guest post by Shane Swing. I’ve sent him many thoughts and prayers over the course of the last few weeks, and in return he sent me this very thoughtful and inspiring guest post. Thanks Shane and I am keeping your daughter in my prayers. -Jedd-

My daughter took her first breath on August 4 of this year.

Such an angel she was.

However, she immediately had trouble nursing with mommy, she threw up constantly with the bottles we tried, and within a week, she lost 10% of her body weight.

This prompted weekly visits to the pediatrician, and sleepless nights for mommy and daddy.

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If this is your first trip to the Diesel Crew website, WELCOME. Here at our site you will find some of the greatest free information on how to get strong, fit and muscular!. Before you go, I have a question for YOU at the bottom!

As you peruse the site, you will see countless free articles that Smitty and I have written to help you out. These articles are at no cost because we love providing good solid training information. To check out our articles, click on the MEDIA toolbar above. In addition to the hundreds of articles and posts that we have put up, you’ll also find numerous articles and posts from guest authors who have wanted to help you out as well.

Another thing that you will find is a ton of great free video clips. When we develop new exercise variations, we post them. When we perform cool feats of strength, we post them. Keep coming back to see our videos and subscribe to our YouTube Channels.

Speaking of videos,we were one of the first strength training teams to put out videos on the internet. Back before YouTube was taking the internet by storm, we were editing videos and putting them to hard core metal head banging music, and streaming them off our site.

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___________________________________________________

Andy Dufresne: Forget that… there are places in this world that aren’t made out of stone. That there’s something inside… that they can’t get to, that they can’t touch. That’s yours.
Red: What’re you talking about?
Andy Dufresne: Hope.

___________________________________________________

I just uploaded a new video that I wanted to talk to you about.

Everyday you walk out of your door, everytime you turn on the tv, everytime you read a news story; you see it.

(more…)

___________________________________________________
Andy Dufresne: Forget that… there are places in this world that aren’t made out of stone. That there’s something inside… that they can’t get to, that they can’t touch. That’s yours.
Red: What’re you talking about?
Andy Dufresne: Hope.
___________________________________________________
I just uploaded a new video that I wanted to talk to you about.
Everyday you walk out of your door, everytime you turn on the tv, everytime you read a news story; you see it.
(more…)

I have helped many people tear decks of cards, both in person and through my Card Tearing eBook.

When I help people in person, I often see the same error repeated time after time. The hardest thing about tearing cards is getting the tear started. Once that is done, finishing the tear should be fairly easy.

A Partially Torn Deck of Cards

However, because getting the tear started is so hard, especially with a top-shelf deck of cards, you can run out of steam after the tear is started.

Hitting this “wall” generally comes from maintaining the same grip on the cards while straining so hard on the deck. Fresh circulation is cut off into the fingers, the muscles tire, and there’s no choice but to stop.

What I often suggest once the tear is started is to dig one or more of the fingers into the split of the cards once it is started. This accomplishes two things.

First, it affords you a moment to open your hands. Just this short micro-break can be enough to increase healthy blood flow into the fingers and relieve the cramping that might have already started.

Second, if you dig a finger or thumb into the crease of the cards, you can use it as an extra point of contact to pry the cards apart. This new handle makes it much easier to finish the tear, especially if your hands are tired.

Here are a few ways you can transition the cards so you can use the split in the deck like a handle to hold onto.

Above, I dig a finger into the separation and begin to peel the top of the deck off with my right thumb. For me, this is a bit awkward position for my top hand, but it may feel just fine for you, so make sure to give it a try.

Above, I dig a finger into the separation and continue peeling the top of the deck of with my right hand. If it is more comfortable, you can also use the bottom hand as the action hand to finish the tear. This is my strongest and favorite way to finish off a tough deck of cards.

Above, I dig my thumb into the separation and use my top hand to peel off the deck. This is a great option for you if the fingers on your bottom hand are tired. You can let your bottom thumb do the work on that hand.

As you can see there are plenty of options for you to finish a deck of cards off. I encourage you to play around with these techniques and to try others as well. The bottom line is try to find what feels natural and strongest for you. If you find a different way to finish a deck of cards off, then leave a comment or shoot me an image by email and I will post it here as well.

Thanks and all the best in your training,

-Jedd-

P.S. If you want to learn more about tearing decks of cards, check out the Card Tearing eBook. It’s gotten great feedback and many people have spoken about how quickly it helps them to improve. Check it out here ===>. How to Tear Cards in Half

Sandbag Circuits For Combat Athletes

By Dustin Lebel

MMA is all the rage these days and its no surprise that more and more people want to train like their favorite fighters. The only problem is that most great fighters are great despite their strength and conditioning program…not all, but most. While putting together a great program for a combat athlete can be very complex as you have to take into account their technical practice schedules, past and current list of injuries, nutrition, their various coaches, recovery, and oh yeah – we need to get them stronger, more powerful, and in better condition while they concurrently improve their skills in their respective sport. Phew – training for combat sports is tough!

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Hey everybody, it’s Jedd checking in.

Hey, before I get into this post, does anybody know where I can pick up a pair of boots like this?

That is an image of Frederick Winters from the 1904 Summer Olympics. Seems like a crazy get-up for the summer time, but to each his own.

Speaking of summer, I hope everybody’s summer is rolling smooth. We have had a cool and rainy one here in Pennsylvania, but that seems to be turning around now.

Tonight it was so hot in my new garage that sweat was dripping off my head onto everything I was trying to lift in the gym. I was trying to pinch 3-25’s plus weight, but didn’t quite get a full pull and my camera battery was dead so I have no video anyway. It was so hot, even with shorts and a tee shirt on, i still felt like I was wearing ol’ Frederick’s wardrobe shown above.

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This is a guest post by Joh Hanagarne. Josh Hanagarne is the World’s Strongest Librarian and a newly minted RKC. If you are interested in kettlebells, coping with Tourette’s Syndrome, buying pants when you’re very tall, guitars, strength, or you need an example of a truly unfocused blog, he’s your man. Please go say hi.

Productive Variety: Why I Tear Cards

We’ve all heard that in order to achieve your training goals, you have to stay focused. You think in terms of years rather than days, weeks, or even training cycles. The dedication is there, the will is there…often the obsession is there, and yet—it is still fun to try other things. It can be tempting to jump around to different tools and different programs.

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Save this link!

If you have any questions regarding this year’s Diesel Grip Contest, please post them here in the comments section! As questions are asked, I will update this post, so make sure you ask about anything you are unclear about.

At the beginning of the year, I announed GGC’s date for August 29th, 2009.

Now that Chad’s excellent Grip contest is out of the way, it is time to prepare for Nationals.

The events are all the same as last year with one sizable change and a few minor changes.

1. Grippers
– Parallel set only – Credit Card set is out!!!!
– Tons of calibrated grippers will be used

2. Two Hands Pinch
– No changes here. Same as always. Multiple widths, depending on athlete preference.

3. Axle
– Double Overhand only
– Sumo is allowed.

4. Medley
– We will not do the mystery event this year. I know it was popular, but I feel it ended up too hard for the smaller handed individuals.
– All items will be announced.
– Some people may end up bringing things to use, but they will still be announced.
– Items will include Blob, Inch, Levering, Bending, Tearing, Loose Pinch, Block Weights, Rolling Thunder. Weights will be manageable for smaller handed individuals.

5. Weaver Stick (instead of bending)
– I want to include a wrist event
– I don’t want to include any bending
– Weaver Stick looks cool and is fairly easy to judge.
– It was a lot of fun at Gripmas

Entry fee is $50 and we are doing it at my house.

You must qualify for Nationals in one of three ways:

Qualification Chance 1: Athletes shall qualify for Nationals if they finish top 3 in a US Hand Strength sanctioned contest announced on the Gripboard between September 2008 and August 2009.

Qualification Chance 2: Athletes can also qualify for Nationals by completing 3 of the following feats during 2008-2009 competition:

1″ Vertical Bar – 290
2″ FBBC Vertical Bar – 200
Gripper – IM #3 or equivalent (140#), or 150# choker close
Reverse Bending – Grade 5×6″ bolt
Axle Deadlift – 290
Two Hands Pinch – 170
One Hand Deadlift on Olympic / Powerlifting Bar – 225

Qualification Chance 3: Complete any one of the following Wild Card feats:

Close #4 Gripper with parallel set or wider (choker included)
Break US Record in Two Hands Pinch
Break US Record in 1-inch Vertical Bar (LGC Standard or FBBC Standard)
Break US Record in 2-inch Vertical Bar (FBBC Standard)

Sponsors

PerthStrongman

I think that’s about it. Post below here, if you have questions.

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In the video below, I mentioned that I got the chance to finally meet David Whitley at the Fast Track seminar in New Jersey last weekend.

I never knew that Dave was actually a pro wrestler on the Indy circuit back in the day and we shot the sh*t about that for a while. I learned a bunch of stuff about the wrestling business and how the moves are choreographed. If you were there, you probably saw us doing some collar and elbow tie-ups and some Irish whips. That was cool.

David’s specialty is kettle bells and he is a Senior RKC, but he also does some nail bending and card tearing. Here’s a little video we shot out in the hallway where we bent a 60D nail using a technique that you probably haven’t seen before.

Check it out.

Believe me, it ain’t all fake, brother. My ribs, collar bone, spine and sternum all adjusted on that elbow drop…

I put him over strong this time, but next time it’s gonna be a different story.

-Jedd-

P.S. You check out the Nail Bending eBook by clicking the image in the side panel or by just clicking here.

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Check out the updated side panel to the right. Smitty just put it up the other day.

Now it will be even easier for you to check out the products we offer.

Pretty cool, huh?

Also, don’t forget to add us on the various social sites in the “Friend Me Up” section.

We’re working hard to keep adding to the site and make it a valuable experience every time you come here. Right now I am working on a new addition to the Training Center on Grip Strength and Feats of Strength.

If you have any suggestions for us on what YOU would like to see added, please leave a comment to let us know.

All the best in your training,

-Jedd-

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Midnight, May 24th is the Day!

I can’t wait until AMD is released and I can get some sleep.  I was really hoping to have it done sooner, but I keep adding to it.  As many of you know who have bought my products, I am a perfectionist.  I want to make sure all of bases are covered and you have everything you need to reach your muscle building goals.

Post your comments below and tell me if you’re excited about the AMD release.

Thank you everyone for following us here at Diesel.

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WHEN:  Saturday, April 11th, 11:30AM

Come watch us hit some heavy squats and deadlifts. Matt Ladewski and Joe Hashey are coming to kill this workout.

Click on this Link to Watch the Workout

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I recently happened upon this video clip on YouTube from Rob Russell. This guy is a strong kettlebeller, and I am very pleased to get this kind of a testimonial from an athlete of his caliber.

The thing about tearing cards is that it seems like you can get it done by just grabbing the deck and twisting, but if you do that, you are going to pop the outside cards and make it hard to maintain your grip on the deck. There are techniques you need to know to make the process easier, and I will show them to you.

Plus, the exercise index features dozens of movements you can easily implement into your current training. You can use equipment you already have and stuff that is lying around in your garage. I’m talking boards, chains, dowel rods – all these things can be used to develop hands that will RIP STUFF UP!

All the best in your training,

-Jedd-

P.S. As you can see in the post below, I am running a special on the eBook this weekend – just $25 for about 24 more hours.

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Mike Robertson just had a killer post on what causes knee pain and the answer might surprise you.

If there is pain in the knee, it does not necessarily mean you have a knee injury or the pain is originating in the knee itself.  In fact, the issue is typically traced back to the kinetic segment above or below this joint.  The knee requires stability.  Stability to absorb forces and engage movement without buckling or shifting.   But if the adjacent joints (hips and ankles) are immobile (and they require mobility), the forces that translate across the kinetic chain must get mobility somewhere.  The knee, unfortunately, has to compensate.

As a result, pain happens.  Either immediately through an acute, traumatic injury or over time.  Microtrauma and wear and tear of the soft-tissues and support structures will occur.

So Mike offers two solution; improve hip mobility and activate the balancing force couples, ie. the gluteals to improve posture and restore movement.  I discuss this in my new muscle building system AMD in detail and provide strategies for long term health.

Here are a few exercises to improve hip mobility and activate the glutes to get you started:

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We have a HUGE post today.  I asked some of the fitness industry’s top fitness professionals “What are their Top 3 Missing Components in a Good Strength Program?”

Here is what they had to say:

(more…)

We’re back with another episode of Grip Strength Radio, and this week, we interview Bill Piche, the man behind KTA and the Gripboard. In this series you’ll find out:

How Cyberpump.com got started
How the Gripboard came about
How KTA was developed
…and more

You’re guaranteed to learn something new in this series!

Check out this episode at GripStrengthRadio.com.

All the best in your training,

-Jedd-

Check out the Card Tearing eBook and RIP STUFF UP!

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Napalm’s Nightmare is a sick freaking grip device I got made by my good friend, Chris Rice. The handles on this thing revolve and are about 2.5″ in thickness. This thing is no joke.
I modeled this device from something available from Sorinex called the Hungarian Core Blaster. When I first saw the HCB, I thought it was perfect except for one thing – THE HANDLE WAS TOO SMALL. That’s when I contacted Chris and he came up with a great design that works outstandingly.
This thing literally tries to rip your hand open when you swing it. My best is with 180 lbs attached to a loading pin for a total of 3 swings before it shot out of my left hand.
This year, one of my goals has been to bring up my thick bar strength, and this has been a staple in my workouts. It has also been great for working the posterior chain. Believe me – not only does your grip get fried after using this, but so do your glutes, erectors, lats, and delts.
All the best in your training,
-Jedd-
Check out the Card Tearing eBook and RIP STUFF UP!

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Napalm’s Nightmare is a sick freaking grip device I got made by my good friend, Chris Rice. The handles on this thing revolve and are about 2.5″ in thickness. This thing is no joke.

I modeled this device from something available from Sorinex called the Hungarian Core Blaster. When I first saw the HCB, I thought it was perfect except for one thing – THE HANDLE WAS TOO SMALL. That’s when I contacted Chris and he came up with a great design that works outstandingly.

This thing literally tries to rip your hand open when you swing it. My best is with 180 lbs attached to a loading pin for a total of 3 swings before it shot out of my left hand.

This year, one of my goals has been to bring up my thick bar strength, and this has been a staple in my workouts. It has also been great for working the posterior chain. Believe me – not only does your grip get fried after using this, but so do your glutes, erectors, lats, and delts.

All the best in your training,

-Jedd-

Check out the Card Tearing eBook and RIP STUFF UP!

How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site

Over the last few weeks, I have been continuing to look for ways to to rehab my left thumb. This has been going very well. The dime-sized lump that had accumulated from all of the tension has subsided quite a bit. In fact, I can barely feel it anymore when I do my self massage.
(more…)

I just decided to change stuff up on this new grip strength product I am releasing soon.

SUBSCRIBERS TO OUR GRIP STRENGTH NEWSLETTER WILL BE THE FIRST ONES TO HAVE A CHANCE TO BUY IT AT THE EXTREMELY LOW INTRODUCTORY PRICE!

You can sign up for our Grip Strength Newsletter by putting your email address into the form below!

The roll-out for this product is coming soon. Sign up now so you don’t miss out.

I have been working on this product for months now and it is almost ready to go – just waiting on some website stuff!

In addition to getting the drop on this product, when you sign up for the Grip Strength Newsletter, you will also be assured that you receive timely notifications of all of our new grip strength articles, videos, interviews, and radio shows!

Thanks and all the best in your training,

-Jedd-

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How to Bench Press

The most revered strength training exercise and one of the big “3”, the bench is rarely performed correctly.   It seems in every gym across America, every Monday is national bench day.  But unfortunately, we should label every Monday national “wreck your shoulders” day.

Types of Bench Press

Conventional Bench Press

Close Grip Bench Press

Reverse Grip Bench Press

Bamboo Bench Press (Crazy Bell or Chaos Bench)

DB Bench Press

Alternating DB Bench Press

One Arm DB Bench Press

How to Load the Bench Press

A barbell can be loaded with:

• straight weight (barbell + olympic weights)
• chains
• elastic bands
• elastic bands + kettlebells

Odd objects can also be used for bench pressing:

• sandbags
• kegs
• kettlebells (double, unilateral, alternating)
• heavy bag
• strongman log
• strongman axle

Bench Press Benefits:

• build strength in a horizontal pressing movement pattern
• developing the musculature of the pectorals, shoulders and triceps
• stabilizes shoulder

How to Bench Press (Conventional)

There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to all the horizontal pressing movements in this manual.

1.Keep a tight grip on the bar at all times, a tighter grip equates to more tension in the lower arms, upper back and chest.

2.Keep your chest up (thoracic extension) throughout the movement.

3.Elbows should be tucked and end up at approximately 45 degrees from your side.

4.Unrack the weight and take a deep breath and hold it.

5.Row the weight down to your chest by pulling the bar apart, like a bent over row. Do not relax and let the weight drop.

6.Back, hips, glutes and legs are tight and isometrically contracted.

7.When you touch your chest, drive your feet downward and reverse the movement.

8. Lock out the elbows WITHOUT losing your arch and thoracic extension.

______________________________________________________________

Bench Press Considerations:

1. I’m Missing at Lockout – What should I do?
   • Technique – drive feet down, squeeze bar as hard as you can
   • Strength – heavy rack lockouts (also helps to strength connective tissues), pin press at and around sticking point (isometrically pressing against the power cage pins), various height board presses (2, 3, 4 board), heavy tricep work, pull-ups, band assisted bench press, plate pinch, rolling thunder deadlifts
2. Elbows Flaring Out – What should I do?
   • Technique – technique, technique, technique, ensure you are actively pulling the bar downward as your tuck your elbows toward your sides.  Initially, with this technique, you will not be able to do as much weight.  As you learn the technique and build up your tricep and back strength, you will be able to do MORE weight and keep your shoulders healthy and strong.
   • Strength – pull-ups, heavy tricep work
3. I’m Off My Chest – What should I do?
   • Technique – keep back tight and don’t relax!  Keep your air that you took before the movement started and drive your feet downward.  Also, by pulling the bar apart you maintain the tension in your lats which helps you stay tight.
   • Strength – mini-band resisted bench press, pin press at and around sticking point (isometrically pressing against the power cage pins), floor press (dumbbells, barbell or football / swiss / log bar) more back work including seated rows, face pulls, pull-ups

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Quick Tips for the Bench Press

1. Look Out for Pain

If there is pain with this movement, regress back to neutral grip dumbbell bench pressing. This means that you take a set of dumbbells and do bench press with your hands facing each other. Sometimes this is referred to as a “hammer” grip or a neutral grip. If there still is pain my suggestion to you is to regress further to more of a basic, fundamental movement, such as a push-up.

2. Start Doing Push-ups

Push-ups are an incredible tool that most lifters don’t do because they want to build a big bench and a big chest. So they spend hours in the gym on the bench press, with poor form wrecking their shoulders.  Many forget push-ups have have benefits that carry over not only to your bench, but to your overall health and wellness.

Push-ups not only stabilize the core and lower back, but also improves your upper back posture by allowing the supportive musculature of the scapulae to get stronger while they allowed to move freely.

Push-ups can also be done with an extended range of motion (ROM).  By increasing the ROM you engage more musculature and therefore, build more strength.

Push-ups

Beyond the Range Push-ups

3.  Warm Up Thoroughly

Make sure you before you lay down on the bench, you warm-up not only your anterior (chest, shoulders and abdominals), but play special attention to your upper posterior musculature responsible for not only engaging movement, but also stabilizing it, ie. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats.

Benefits of a Thorough Warm-up:

• CNS excitement
• muscle activation
• prepares joints, muscles and connective soft-tissues for activity
• negating poor posture and excessive short range of motion (ROM) movements of the day
• mental preparation
• improved performance
• reduce injury potential

Here are some exercises to help with your warm-up for an upper body training session.  Face pulls, pull-ups, tricep press downs, t-bar retractions and hand walking on foam are a great way to warm-up the upper back.

Face Pulls

Face pulls activate and target the shoulder retractors (rhomboids and trapezius) because each face pull should be preceded by a scapular retraction.  The two two pictures depict a typical face pull.  The bottom two pictures demonstrate the second type of face pull.  It engages an external rotation at the end of the movement, targeting the teres minor, infraspinatus and posterior delts.

Hand Walking on Foam

4.  Casting Your Wrists (by Jim Wendler, Elitefts.com)

This is a pretty simple and easy article. When I started using a bench shirt, I miraculously gained 150 lbs on my bench. No practice, no technique work, nothing. That is the magic of these cheater shirts—you automatically “get it.” Anyway, with this increase in bar weight, my wrists were taking a beating and I needed some help. This is where I was bestowed with this knowledge, which I am now giving to you.
This may be something you’ve already read before, but this little tip helped me maintain proper position in the bench press, take stress away from my wrists, and stay healthy.

For the demonstration, I will be using the Metal All-Black Wraps, which have a thumb loop. Like J.D. Salinger, these have been in hiding for a long time.  The typical way to wrap your wrist
Notice that only the wrist is covered. This is typically how I would wrap my wrist when squatting, not bench pressing.

Casting your Wrist

In the second picture, notice the big difference is that the heel of my palm is covered by the wrap. By doing this, I am essentially bracing my wrist with my hand. This gives enormous support and keeps my wrists healthy. You will have to play around with how much of your heel you are going to cover.

5.  Hand / Wrist Position

Ensure that when you are benching, you have a tight grip on the bar.  Remember, the tighter you grip the bar, the more tension you will create and the greater control you will have on the bar.  One coaching cue would be to tell the lifter to have “white knuckles”.

How to Hold the Bar:

• Make sure to ALWAYS keep your thumb on the bar.  Taking your thumb off the bar is called a suicide grip and you should NEVER DO IT.

• You must keep your wrists straight.  If your wrist extends back, you will be more likely to flex or fold your arms toward your head as you lower the weight.

• The proper way to hold your wrists is to KEEP THEM STRAIGHT.  This can be aided by “casting your wrists” with wrist wraps – SEE ABOVE.

5.  Pull the Bar Apart

The lifter will place an elastic band around their wrists that is tight when they move their hands into their bench position.

The tension on the band has two benefits:

1. Causes the lifter to squeeze the bar harder creating more tension.

MORE TENSION = MORE STRENGTH

2. Forces the lifter to “pull the bar apart”. This not only engages the lats, but increases the tension more.

BENCH IS A FULL BODY LIFT

Engaging the lats improves form and protects the shoulders.

Supplemental Exercises

Floor Press

A floor press is essentially a bench press on the floor, with a limited range of motion.  The lifter will lower the bar until their elbows touch the ground and they drive the weight back up to lockout.  This is the upper range of motion of a bench and targets tricep and lockout strength.

The floor press can be overloaded just with bar weight, chains or elastic bands.

Dips

Dips target the chest, shoulders and triceps.  Dips can be overloaded with a medicine ball between your feet, an elastic band over your shoulders and held in your hands, a weight vest or chains put on in an “X” fashion.

Face Pulls

Banded Tricep Work

Diesel Rows

Learn to Bench Correctly

Follow the video below to learn how to bench correctly, but don’t forget to always include basic movements such as a push-up.

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Sample Upper Body Training Workouts

Sample Workout 1

Activation
Foam Hand Walking
Rotator Y, T, W, L

Warmup
Jump Rope
Lat Pull Downs
Seated DB Cleans

Workout
1) ME Bench, 6×3
2a) DB Clean & Press, 4×8
2b) Pull-ups, 4×10
3a) Push-ups on blocks (+chains), 4xAMAP*
3b) Face Pulls, 4×15

Rehab
Hip Mobility
Glute Activation

*AMAP – As Many As Possible

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Sample Workout 2

Upper – [DoggCrapp]

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Barbell Curls
Barbell Press
Barbell Curl to Press
Barbell Squats
Barbell Good Mornings
Barbell Bent Over Row

Done as big superset x 2

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement

Elite Fat EZ Curl Bar Bench Press

DoggCrapp Training

DC1) Incline DB Bench 3sets x 30sec rest x AMAP
DC2) Elite Fat EZ Curl Bar Curls 3sets x 30sec rest x AMAP
DC3) Seated Rows 3sets x 30sec rest x AMAP
DC4) Barbell Shrugs 3sets x 30sec rest x AMAP
DC5) Jumpstretch Tricep Extensions 3sets x 30sec rest x AMAP
DC6) Bodyweight Dips 3sets x 30sec rest x AMAP

____________________________________________________________

Sample Workout 3

Soft-Tissue
Foam Roller
Lacrosse Ball

General Warm-up
Hurdler Stretch for Hip Flexors
Chest Wall Stretches
Push-ups
DB Cleans
Band External Rotations

Specific Warm-up
Light Worksets of Actual Exercises

Workout

Primary Movement
Barbell Bench Press

2a) Elite Swiss Bar Incline Bench
2b) T-Bar Rows

3a) Seated Arnold DB Presses
3b) Posterior DB Flyes

4a) DB Curls
4b) Rocky’s
4c) TKE’s
4d) X-band Walks

Treadmill Sprints
10 Runs
15 Seconds Sprints
45 seconds off
12 Incline
10 Speed

Cool Down
Stretching