I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From The Vault : The Investments, Part I - The Zercher and the Suitcase Deadlift
  'Unbreakable' Adam Glass | Follow @AdamTGlass
  Superb exercises.

  
  

• Looking At : Mar 31, 2019
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : How to Fix Forward Head Slump - Permanently (Athlean-X)

Great information.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 200 we discussed Beginning Powerlifting with Serious fan of the iron Chadwick Haines (aka Horse From Hell) and Personal Trainer Kirk Fontaine. Great conversation.


If you missed the live stream (or just want to go over a particular point again), you'll find the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Use a Weight You Can Control

Each week we publish a number of tips and techniques via Twitter, the blog; and the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from the enigmatic Gerard F, and is a snippet from a series of very interesting conversations surrounding the insights of the 'Iron Guru', Vince Gironda. In particular, this thread on Google+.

---

The full quote is :

Use a weight you can control, and control the weight you use.

This applies to a lot of things, but in this case we were talking about the bench press. Gerard noted :

At best the Bench Press is an "OK" exercise even when done correctly, but nearly everyone performs it based on the wrong concept. Using 8-12 reps its OK, but what happens is, when the reps get tough, your form goes bad, the back arches and/or your torso torques; stress goes from the chest to the triceps to the shoulder/cuff, and your strong side lifts the load that your weak side can't handle.

Over bench pressing gives you a circle looking chest, that's when the shoulders and tris are developed because the chest can't handle the weight, and what happens is the shoulder and tris are targeted more than the pecs.

Very interesting. Would love to hear your thoughts on the subject.

Checking Out : Stemoscope (Bluetooth Stethoscope)

Interesting idea.

I love the idea of measuring and monitoring as much as possible - especially when it comes to fitness and health. And this tool looks to address that need perfectly.

The Stemoscope is a wearable Bluetooth Stethoscope, which connects to your 'phone for the listening/understanding/sharing you'd expect. The above video will show this process in action.

Over to you. Although this particular device looks to be the smallest & least expensive of the wireless stethoscopes available, it's not FDA approved. Yet. Ever tried any of the others? Keen to hear your experiences with them, and your thoughts on this offering.

The Stemoscope.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : The Investments, Part I : The Zercher and the Suitcase Deadlift
  'Unbreakable' Adam Glass | Follow @adamtglass
  Superb exercises.

  
  

• Looking At : May 28, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : 6 Variations of the Face Pull

Nice one Chris.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 228 we discussed In-Season Training for Hockey (with Personal Trainers Josh Hewett and Conor Doherty). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : How a Paleo Diet Can Benefit Strength Training

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

---

My diet has been gradually improving for years (since I began lifting weights), becoming cleaner and more streamlined over time. This was all with the purpose of having a greater intensity in the gym, and recovering faster. Of course there are many other benefits; these are just the two that were on my radar.
In May 2009 I decided to make a transition to a new eating approach altogether, the Paleo Diet. Not only did I experience a number of incredible health benefits, the intensity and recovery aspects increased markedly. Here's a brief look at the main benefits of the Paleo Diet, as far as strength-training is concerned.

From The Straight to the Bar Guide to the Paleo Diet :

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.

Fantastic.

Checking Out : The Master Method Course [Kindle Edition]

Looks great.

Next on my reading list is the Kindle Edition of the superb Master Method Course by Bill Hinbern and David P. Willoughby. Been years since I read it; really looking forward to diving back in.

As the full title (The Master Method of Health, Strength and Bodybuilding) suggests, this is a complete strength and health program. To get a feel for it, swing by the Amazon page and check out the 'Look Inside' preview.

The Master Method Course.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : Starting Your Fitness Journey - 10 Things to Consider
  Scott Andrew Bird | Follow @scottbird
  Ready to transform yourself? Perfect.

  
  

• Looking At : Mar 12, 2017
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Weightlifting 101 - The Basics

The first part of a very promising series. Love it.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 216 we discussed Fat Loss Nutrition (with Josh Hewett, Ryan Phillips and Rob Spencer). Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.

NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week : Beginner Neck-Building Program

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from the obscenely strong Mike 'The Machine' Bruce, and is a snippet from his superb article Building A Neck Of Steel. Take a look.

---

Neck work - whether you're a beginner, or have been training for years - doesn't need to be that complicated. And if you're new to the area of neck strengthening, this is a great place to start.

Over to Mike :

Now that's a neck harness lift.

Following is a beginner program to help get you started from Pencil Neck to Neck of Steel.

• Neck Curls on a flat bench with weight 1-2 sets of 20-30 repetitions
• Neck Harness work [same as above]
• Side of Neck on a flat bench [same as above]

Do this every other day for the first month. Then you can increase the workload to every day you train. Or increase the weighted repetitions to 5 sets of 50 repetitions. Once you can attain 100 straight repetitions in the 3 exercises then it is time to increase the weight.

Good stuff.

Checking Out : The OYO DoubleFlex Black

Always on the lookout for new ways to train when travelling. If you spend any time on-the-road, I'm sure you'll understand why.

This is the piece of equipment I'm currently investigating - The OYO DoubleFlex Black. Ships this June.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

A combination of Hill Climbing, Carrying and Dragging. In a weighted vest.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From The Vault : Sleeping on the Job
  Scott Andrew Bird | Follow @scottbird
  Time for a power nap?

  
  

• Looking At : Nov 27, 2016
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Climbing, Carrying and Dragging

A combination of Hill Climbing, Carrying and Dragging. In a weighted vest.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 203 we discussed Crossfit Principles (with CrossFit Level 1 Coach, Dai Manuel and Personal Trainer Kirk Fontaine). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.


NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week: License Plate Tearing Technique

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from performing Strongman Chris Rider, and is from his superb article Tearing A License Plate. Enjoy.

---

Following a thorough description of the safety requirements for performing this feat (and it really can be a dangerous one, so proceed carefully), comes the basic technique involved. Over to Chris :

Now that we have ourselves protected, it's time to grab the plate. I personally like to tear plates at chest level, and that is the method I am going to discuss. As a dry run without a plate, place your dominant hand in a hammer style grip. Place the pinky side of that hand just above the bottom of the sternum. Now place the other fist in the same manner below the dominant one so you have the thumb side of the non-dominant and the pinky side of the dominant meeting. Squeeze as hard as you can and push your hands in opposite directions with the top hand going slightly upward and the bottom hand going slightly downward. If you push straight through, the potential for being cut dramatically increases.

Want more? No problem. Head over to the original article, and watch the video below to see it in action. Beautiful.

Checking Out : Dragon Door Black Friday & Cyber Monday Sale

Great time of year.

As you've doubtless noticed, there are a lot of Black Friday & Cyber Monday sales on at this time of year. On all kinds of things.

Of course, that makes it an ideal time to add an item or two to the Home Gym - or to build one from scratch. With that in mind, check out the offering from Dragon Door :

dragondoor.com.

Just add the code BFCM2016 at checkout, for a 10% discount on everything you buy. Good stuff.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

Strong hands are a huge part of effective strength training - how do you expect to pull a monster weight off of the floor if you can't hang onto the bar? Having strong hands goes beyond just performance in the gym though - a powerful grip is essential for sports performance (baseball, golf, grappling, etc) and can improve performance in a wide variety of jobs. In fact, the ability to grab hold of someone or something and maintain control can mean the difference between safety and serious injury or even life and death for those who work in law enforcement.
I am a huge fan of all types of grip training equipment - I have and regularly use Ironmind hand grippers, David Horne's Vulcan gripper, the FBBC vertical bar and Bomb as well as a variety of block weights, thick handles, bending gear, etc. And while it would be tough to get me to part with any of those implements, one of my very favorite pieces of grip training "equipment" has been in my gym bag since long before I ever invested any time in training my hands directly. I've long been a fan of taking my favorite exercises, movements that I know really work, and adding a new element to them to see if I can push the envelope when it comes to achieving results - sometimes this tactic hits, other times I realize that the original movement has become a mainstay in my routines because it doesn't need much (if any) altering.

One of the most successful "add ons" I've made to my workouts to improve grip strength has been the simple addition of a gym towel (this should probably go without saying, but make sure it is a strong towel capable of holding your body weight without shredding) to certain lifts. This might sound a bit unusual, even ridiculous to some of you, but bear with me here...

The first movement I tried it with was pull ups (this certainly wasn't my innovation, I've seen many others throw a towel over a pull up bar before). I knew it would be more difficult than a conventional pull up, just didn't expect it to be that difficult. I had been training grip for a few years, primarily with grippers, but the instability/inconsistency made the pull ups far more taxing for me than traditional pull ups or what I considered to be more traditional grip training (grippers, thick bar, etc).

While adding towel pull ups as a finisher on back/arm day probably would have been enough to give a nice boost to my grip, I instinctively wanted more. What else could I throw a towel over to create a killer grip circuit?

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From The Vault : Healthy Shoulders and Happier Hamstrings
  Troy Anderson
  Look after yourself.

  
  

• Looking At : Mar 13, 2016
  Scott Andrew Bird | Follow @scottbird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, get in touch.

Video : Sandbag Burpee Variations

Nice one Josh.

Gymchat 278 - TBA

We're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly.

In the meantime, take a look at some of the previous episodes of the show - (there's an example below, and a full list here). And if you've got any questions or comments on the various topics discussed, we'd love to hear them. Just leave a note below the video.

Previously : In Gymchat 277 we discussed Barefoot Running - (Believe the Hype!) (with Xero Shoes' Steven Sashen, joined by Personal Trainer and Strength Athlete Josh Hewett). Great conversation.

If you missed the live stream (or just want to go over a particular point again), you can watch the entire video here.


NB : if you'd like to take part in a future episode - either as an interviewee, or as a guest host - just drop us a line. Love hearing how everyone else trains.

Tip of the Week: Beginner Neck-Building Program

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from the obscenely strong Mike 'The Machine' Bruce, and is a snippet from his superb article Building A Neck Of Steel. Take a look.

---

Neck work - whether you're a beginner, or have been training for years - doesn't need to be that complicated. And if you're new to the area of neck strengthening, this is a great place to start.

Over to Mike :

Now that's a neck harness lift.

Following is a beginner program to help get you started from Pencil Neck to Neck of Steel.

• Neck Curls on a flat bench with weight 1-2 sets of 20-30 repetitions
• Neck Harness work [same as above]
• Side of Neck on a flat bench [same as above]

Do this every other day for the first month. Then you can increase the workload to every day you train. Or increase the weighted repetitions to 5 sets of 50 repetitions. Once you can attain 100 straight repetitions in the 3 exercises then it is time to increase the weight.

Good stuff.

Checking Out : Intrinsic Excellence

This looks great.

Intrinsic Excellence is Rolando Garcia III's detailed look at the various drivers of success in Personal Training - both on the business development and the leadership sides of the fence. It does this via an investigation of four key areas - the Four Core Competencies - transforming the untamed beast that is a fitness business into something far more manageable.

Intrinsic Excellence.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

Remember these?

Over the weekend I was chatting to a friend of mine about club training, and the excellent Encyclopedia of Clubbell Training came up. We first looked at it a while ago now (and we'll be posting a few additional thoughts shortly); this is just a quick note to mention that it's currently on sale on the RMAX site.

For a whopping 50% discount, just use the Coupon Code CBKB50 at Checkout. Good stuff.

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From The Vault : Pull Like A Strongman
  Max Misch
  Time to test yourself.

  
  

• Looking At : Feb 15, 2015
  Scott Andrew Bird
  What's been going on this week? Quite a lot actually.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you're keen to do a little fitness writing and would like to submit your own piece for Straight to the Bar, here's how.

Video : Globe and Blob Lifting

A quick dose of grip work. Good stuff.

Gymchat 276 - NLP Skills for Fitness Professionals (Jen Mulhall)

Neuro-Linguistic Programming. Certainly an interesting - if somewhat controversial - form of psychotherapy. Perhaps more widely known in communications and personal development contexts.

This week we'll be looking closely at these last two areas, identifying the specific skills which are most valuable in a strength-training environment. Particularly for those on the Fitness Professional side of the fence.

Tackling this one are are Personal Trainers (and Strength Athletes) Jen Mulhall and Josh Hewett. Fantastic.


NB : No matter where you stand on a subject like this, we'd love to hear your thoughts. If there's a particular subject you'd like Jen and Josh to address, just swing by the event page for this Gymchat and leave a comment or jump in the Hangout and ask them directly.

And if you'd like to point your friends/colleagues to the discussion, just use the 'share' button at the top of that page. The more the merrier.

Details -

Who : Personal Trainers (and Strength Athletes) Jen Mulhall and Personal Trainer (and Strength Athlete) Josh Hewett
Topic : NLP Skills for Fitness Professionals
When : Monday Jan 12, 8:00pm EDT (the Event page shows what time that is in your local timezone).
How : Watch the live stream, join the hangout (just add Top Form Fitness to one of your circles, and Josh'll send out the URL when the Hangout starts), or jump in the Q&A on the Event page itself. We'll also post the full video shortly after the Gymchat.

Coming Up : We've got several fantastic discussions coming up shortly - with Powerlifter Bill Piche, Strength & Conditioning Coach Matt Palfrey and many, many others. Of course, we're always scheduling more; if you'd like to suggest either a topic or a person that should definitely be on the show, drop us a line. Cheers.

Tip of the Week: Checking Your Squat Depth

Each week we publish a number of tips and techniques via Twitter, Google+, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from a thread on the VirtualMeet Forums, looking at a device called the Safety Squat. Very interesting idea.

---

Over to James Chochlinski :

The safety squat arrived yesterday. No instruction manual, just a picture. Tried some squats with it using just the bar. Seems to work similarly to the youtube video sensor. Placement just above the knee requires deeper squat to trigger the sensor; Not as deep when placed higher up on the thigh. It's just a level sensor, so the difference is due to the shape of my thigh. Happy with the safety squat so far.

James was also kind enough to share some video of the device in action :

The obvious use is for powerlifters when training for a meet. However, on Google+, Raymond Ho shared an alternative way to put it to work :

The idea is actually good. I see people when they start loading up the bar (which is too heavy for them) they start to get higher out of the holes until it looks more like a partial rep. and if you squat by yourself then it stops you from cheating.

Sounds great.

I'm curious : has anyone here used a device like this, and what are your thoughts on the idea?

Revisiting : The Encyclopedia of Clubbell Training

Remember these?

Over the weekend I was chatting to a friend of mine about club training, and the excellent Encyclopedia of Clubbell Training came up. We first looked at it a while ago now (and we'll be posting a few additional thoughts shortly); this is just a quick note to mention that it's currently on sale on the RMAX site.

For a whopping 50% discount, just use the Coupon Code CBKB50 at Checkout. Good stuff.

---

Quick update on the Hip Thruster we mentioned recently - fantastic thing.

Rather than trying to explain how it works, here it is in action :

Good stuff Bret, looks great.

Looks good.

Next on the reading list here : Jonathan Thompson's 'Weighted Vest Workouts'. A close look at this deceptively simple piece of equipment; how to load it up (in all kinds of ways), and how to put it to work. There's also a spot of detail on ankle and wrist weights.

The kindle version's already available, the paperback edition comes out Feb 17th.

NB : If you've been training for a while, chances are you already know many of the exercises it outlines. However, if you're just beginning your strength-training journey, this looks like a great addition to your collection.

Jonathan Thompson's 'Weighted Vest Workouts'. Good stuff.