Results matching “bodybuilder”

Tom Black performing a Zercher SquatI'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

The Zercher Squat

This is the first in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Zercher Squat.

What is the Zercher Squat?

To the uninitiated, the Zercher Squat is a strange beast. Instead of the bar being held across the shoulders (slightly higher or lower for Olympic Weightlifters, Bodybuilders and Powerlifters); it's held in the crook of your arms. The inside of your elbows, if you like.

This is somewhat painful (although you do get used to it a little), however it's an extremely effective exercise. As Louie Simmons notes in Dead Lift Secrets :

It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.

Origins

The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 - 1995). Zercher's own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery. Sounds perfect.

Technique

This is one of the rare exercises where using a thick bar actually makes it more comfortable. A strongman yoke with an adjustable crossbar is great; a thick (2.5" - 3") barbell is also a good choice.

The lift comprises two stages, although it is common to see only the second one being performed in gyms.

The weighted bar begins on the floor, and is deadlifted (using a conventional, or shoulder-width stance) to a point a little above the knee. Aim for the lower quad muscles, rather than your kneecaps.

Slowly squat down; balancing the bar at this point on your lower thighs. Slide your arms under the bar until it reaches your elbows. Now stand up.

Simply reverse the process to complete the exercise. That's one rep.

NB : You may notice that this movement resembles the action of lifting a heavy stone, and it can be a great way to help train for such an event.

How to hold the bar

Regardless of how you hold the bar, there'll be some pain involved. Whilst you can probably ignore it when there's 50kg on the bar, it's a different story when the bar weighs 200kg.

There are three things to consider here. Experiment with them and find the combination that feels right to you. They are :

How your hands are -

  • as fists
  • clasped together

How your forearms are -

  • crossed over
  • bringing your hands together
  • straight ahead (or at a slight angle)

What the bar is resting against -

  • your skin
  • a board
  • something soft, such as a towel

The videos below show a variety of these combinations.

Videos

The following videos will give you an idea of the various techniques that people are using for this wonderful exercise :

Power Circuit Training
Josh Henkin and Keats Sniderman
(partial Zercher Squat shown)

Zippy Videos
(130kg partial Zercher Squat shown)

Exercises You've Never Tried #18
T-Nation staff

425lb x 2 partial Zercher Squat [streaming, 1.3mb .flv download]


Old training clips compilation
from Chub

Other 'Zercher' exercises

There are several other exercises which use the same method of holding the bar. Try a few of these :

Of course, the original Zercher Squat is still a personal favourite. Definitely a keeper.

Resources

The Zercher Lift

A truly uplifting experience

USAWA

Wally's Place

Finnish Power
(thanks Kris)

Tara ScottiI'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Specific Training for the Transverse Abdominis: Belt It In

For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis, the vertical muscles on the front of the core (rectus = erect). In the weightroom, these include familiar exercises such as crunches, reverse crunches, sit-ups and Roman chair leg lifts (although the chief emphasis ends up going to the hip flexors in such leg lift exercises more often than not). In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.

The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The exercises for this ab are different from the ones mentioned for the other abs. They may not sound like much and certainly won't look as dramatic as, say, your big bench or monster squat. But if you've been doggedly crunching away and still don't want anyone seeing your exposed belly until you're good and ready, training the TA may be exactly what your program needs.

Most people have some innate sense of how this muscle works, and proof that it's the key to a great midsection is right there. Think about the old phrase "sucking in your gut." When people who have no idea how to work out want their tummies to look good, they instinctively try to draw in their abs like the Frank Zane vacuum pose. This movement bears no resemblance to a crunch-type movement. They do not bend over. Their hip flexors remain neutral. The only bodypart they try to affect is the TA. And crude as it may look, bodybuilders take notice: they've got something there.

The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to intra-abdominal pressure, which creates a column of support for the spine as well as the trunk area (NASM, 106). In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. Strengthen it, and you'll have just that much enhancement to the appearance of your midsection.

Here's something you can do while you're driving. Whenever you hit the brake, contract your TA. The momentum of moving forward will provide tangible, manageable resistance. This is a great way to get in some TA work in daily life.

Keep the exercises distinct from your other ab and core exercises. You may perform them in the same workout, and indeed you should keep your TA tight throughout most of your exercises as a rule. But set aside a few specific moves to devote to training your TA alone. Train your belt on the inside, and you'll be tightening up the one on the outside.

The program


Exercise 1: The Cross

Stand upright with your arms straight out to your sides. Bend slightly at the knees. Position your spine in optimal neutral alignment. Now contract your TA in reps, using the visualization above. Push your belly button into your spine. No kidding, this alone can be very taxing, with proper form and energy.

Exercise 2: Cable pulldown

Attach a rope handle to an overhead cable pulley. Select weight, face away from the machine, and pull the handle down so the rope is resting comfortably over your traps. Kneel on the floor, holding the rope tightly in place. Maintain an erect posture from the knee up. Now are you are ready to begin the movement. Pull in your belly button as before, and allow that contraction to pull your torso down slightly and your navel up slightly. The key is slightly! Your hips should not flex at all. This is a very small movement, but done properly, it engages the entire abs group, and is a real smoker.

Exercise 3: Hanging TA
Suspend your body, using elbow slings or simply gripping neutrally positioned pull-up handles. This is similar to the cable pulldown; maintain a neutral posture, keep hip flexors relaxed, and contract the TA first, pulling the rectus abdominis with it.

Exercise 4: Ball Toss
This is a very advanced exercise. Be sure that your TA is adequately strengthened through the above exercises before attempting it. Use a decline bench. Anchor your feet under the rollers. Sit upright. Align your spine in a strong neutral position, activate the TA, hold the contraction and have a partner gently toss a lightweight (three to five pound) medicine ball to you, aiming at your stomach. Catch and toss it back to her. Repeat. Resistance can be increased by leaning back at the hip and by your partner aiming higher. Use your partner to monitor your posture. It is far too easy to relax the spine into spinal flexion, exaggerate the natural curves in the spine, and flex the hip joints in order to accomplish the ball handling. But to catch and return the ball is not your main goal; your goal is to maintain a neutral spine and keep your TA contracted constantly while handling the ball. Do it right, and it's a killer.

References

National Academy of Sports Medicine Personal Training Certification Manual, 1999.

Tara ScottiI'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Specific Training for the Transverse Abdominis: Belt It In

For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis, the vertical muscles on the front of the core (rectus = erect). In the weightroom, these include familiar exercises such as crunches, reverse crunches, sit-ups and Roman chair leg lifts (although the chief emphasis ends up going to the hip flexors in such leg lift exercises more often than not). In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.

The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The exercises for this ab are different from the ones mentioned for the other abs. They may not sound like much and certainly won't look as dramatic as, say, your big bench or monster squat. But if you've been doggedly crunching away and still don't want anyone seeing your exposed belly until you're good and ready, training the TA may be exactly what your program needs.

Most people have some innate sense of how this muscle works, and proof that it's the key to a great midsection is right there. Think about the old phrase "sucking in your gut." When people who have no idea how to work out want their tummies to look good, they instinctively try to draw in their abs like the Frank Zane vacuum pose. This movement bears no resemblance to a crunch-type movement. They do not bend over. Their hip flexors remain neutral. The only bodypart they try to affect is the TA. And crude as it may look, bodybuilders take notice: they've got something there.

The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to intra-abdominal pressure, which creates a column of support for the spine as well as the trunk area (NASM, 106). In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. Strengthen it, and you'll have just that much enhancement to the appearance of your midsection.

Here's something you can do while you're driving. Whenever you hit the brake, contract your TA. The momentum of moving forward will provide tangible, manageable resistance. This is a great way to get in some TA work in daily life.

Keep the exercises distinct from your other ab and core exercises. You may perform them in the same workout, and indeed you should keep your TA tight throughout most of your exercises as a rule. But set aside a few specific moves to devote to training your TA alone. Train your belt on the inside, and you'll be tightening up the one on the outside.

The program


Exercise 1: The Cross

Stand upright with your arms straight out to your sides. Bend slightly at the knees. Position your spine in optimal neutral alignment. Now contract your TA in reps, using the visualization above. Push your belly button into your spine. No kidding, this alone can be very taxing, with proper form and energy.

Exercise 2: Cable pulldown

Attach a rope handle to an overhead cable pulley. Select weight, face away from the machine, and pull the handle down so the rope is resting comfortably over your traps. Kneel on the floor, holding the rope tightly in place. Maintain an erect posture from the knee up. Now are you are ready to begin the movement. Pull in your belly button as before, and allow that contraction to pull your torso down slightly and your navel up slightly. The key is slightly! Your hips should not flex at all. This is a very small movement, but done properly, it engages the entire abs group, and is a real smoker.

Exercise 3: Hanging TA
Suspend your body, using elbow slings or simply gripping neutrally positioned pull-up handles. This is similar to the cable pulldown; maintain a neutral posture, keep hip flexors relaxed, and contract the TA first, pulling the rectus abdominis with it.

Exercise 4: Ball Toss
This is a very advanced exercise. Be sure that your TA is adequately strengthened through the above exercises before attempting it. Use a decline bench. Anchor your feet under the rollers. Sit upright. Align your spine in a strong neutral position, activate the TA, hold the contraction and have a partner gently toss a lightweight (three to five pound) medicine ball to you, aiming at your stomach. Catch and toss it back to her. Repeat. Resistance can be increased by leaning back at the hip and by your partner aiming higher. Use your partner to monitor your posture. It is far too easy to relax the spine into spinal flexion, exaggerate the natural curves in the spine, and flex the hip joints in order to accomplish the ball handling. But to catch and return the ball is not your main goal; your goal is to maintain a neutral spine and keep your TA contracted constantly while handling the ball. Do it right, and it's a killer.

References

National Academy of Sports Medicine Personal Training Certification Manual, 1999.

Christine Neff (formerly Rovnak)
Christine Neff (formerly Rovnak).
World Champion deadlifter Christine Neff (formerly Rovnak) is one of the few women in the world who can deadlift more than 500 pounds. She has been powerlifting for 11 years and competing on and off for nine. She holds world, national and state powerlifting records in various weightlifting classes in various federations.

And, I'm proud to say, she's my sister.



Christine Neff (formerly Rovnak)
Stats
Age: 27
Height/weight: 5'11" 192 pounds
Hometown: Coeur d'Alene, ID
Has competed with: WABDL, APA, APF, USAPL, AAU, USPF
Stats: World record 502.6 pound deadlift in 2007 for WABDL in the open women's 198 pound class, signed by Gus Rethwisch.
Bench 315 pounds at 181 assisted, 275 pounds at 181 raw; Squat 440#. For more details on competition history, see bottom.

Did you set out to become a world record holder in this lift?

Not at all. The fact that I hold the world record is still surreal to me. I am one of a few women in the world pulling over 500#, yet I am always surprised when people walk up to me after a competition with compliments and handshakes.

Did this lift come easy to you? How long until you felt competent?

The deadlift HAS always come easier to me than the other lifts. Compared to bench pressing, I have had to train very little to get where I am now. Unfortunately, knowing this has allowed me to be lazy and (give me) the feeling that achievement is constantly just out of my grasp.

Is the deadlift your favorite lift? If so, was it always?

Absolutely. Deadlifting is, in some circles, considered to be the bluecollar lift of the powerlifting world.

During the beginning stages of my competing, I did not deadlift. People are rarely seen training this lift, and a normal gym setting can be an embarrassing place to do it, especially to someone who doesn't know what they are doing. I was somewhat influenced to try it after watching several very strong women pull at the end of our competitions.

It is not as popular, nor can it be as easily influenced by the use of supportive gear. Take benchpressing for example. In the 80s and early 90s men benching in the 500-600 pound range were elite. Somewhere along the line, someone got the idea to change the single-ply bench shirt into scientific armor. We went from having denim then double-denim, to lifters wearing shirts 3x too small for them with 4 inches of stitching across their chest and a split down the back. I read an interview from a girl who benched just below 400 pounds openly admitting that she gets at least half of that from her shirt. Now I watch amateur lifters in the gym spending money on shirts before they even have their true form down, and lifters shattering their forearms in competition because they were not built to support upwards of 800-1000#.

There is a time and place for everything, and whether someone lifts equipped or not is their decision. In many competitions, I too wear a shirt (though drawing the line at a double poly), but feel the deadlift is more raw in form. Deadlift suits cannot add 100# to your pull, and training without a partner is possible. At a competition everyone shows up to watch the bench, but the Lifters are the ones left watching at the end.

Describe your training, and how it differs between on and off-season.

I am a strong believer that heavy lifting is mostly done in the mind. If you allow your body to soften up during "offseason", you take the chance of coming back weaker and less enthusiastic than you would have been if you'd stayed disciplined and focused.

Training the deadlift is different than the other lifts in the sense that overtraining is very easy to do, and for that reason, I do actual deadlifts only leading up to a competition or occasionally on a back night at moderately heavy weights.

If I deadlift every week, I find my body and mind becoming bored. Instead, I focus on working my hips on the sled or by doing squats/hack squats. My grip leaves something to be desired, so I also do forearms and try to keep the rest of my body tight.

About 6-8 weeks from a competition, I will begin doing heavy deadlifts twice a week. On the first night, I use the same form as I would in competition. On the second (about 3 days later), I like to stand on a platform or plates and do hyperextensions. Both nights I do sets 6" above and 6" below the knee from the Smith Machine with weights I normally wouldn't be able to pick off the ground with the intent to work the sticking points and refining my form. Additionally, I move my focus away from arm exercises and anything not directly tied to the deadlift. The last week before competition, I stop deadlifting altogether and give my body time to rest.

Does your philosophical approach to deadlifting differ between the on and off-season?

I am ALWAYS working to shatter my previous records in competition, but I seem to do worse if I train the deadlift every week. My focus is pointed more at keeping everything strong all the time and training the deadlift primarily leading up to a competition.

What goes through your head while you're executing a deadlift?

Clear your head and walk up to the bar like you hate it. Ignore the crowd, and don't look down when you place your hands. Take a deep breath in, bend your knees, and set your hands. Push down with your legs and roll your shoulders while exhaling, pull with all your might. Then try not to pass out.

What are the biggest mistakes you see others make in their deadlifts?

Form is a real killer in the deadlift. Some people are gifted with bull muscle strength and have the ability to pull up great amounts with their knees locked and backs bent. Eventually, however, the increasing amount of weight can cripple the spine. Having a firm stance and utilizing the large muscle groups in the legs and pelvis will allow for steady improvement and keep a body healthier in the long run.

Are the mistakes generally the same between regular lifters and competitors?

I think competitors are less likely to have sloppy form because they can appreciate the lift from a judging point of view. However, there are always a few, both competitors and regular lifters, more concerned about showing off than the gradual climb to core strength. This probably has more to do with individual personality, but does not improve ability to lift in any way and annoys the rest of us in the gym.

What was the best piece of advice you ever got on your deadlift?

My husband Roger, who has taught me almost everything I've talked about so far, told me to relax and stop thinking so much.
I had to learn the hard way that nagging myself to death to do better can be sabotage.

You cannot become discouraged when a particular night in the gym yields less weight than it did the night or week before. Daily activities, diet, and frame of mind directly affect the ability to lift and the more you think about how badly you are doing, the worse you do.

An example of battling my expectations happened just before I broke the world record. I had been out of lifting for too long and became easily discouraged. When I wasn't rapidly progressing, I beat my self up mentally. It had gotten so bad that the last session in the gym before the competition I couldn't even budge 465# off the floor, which was 20# lighter than I'd been lifting the week before!

After getting a firm talking to and taking a week off, the day of competition came. I kept my head clear and allowed my training to take over...then pulled the best numbers of my life.

Adrenaline can do wonders, so don't worry if you haven't pulled what you want to in practice. Training in a family gym, probably listening to music that is not your choice, and being stared at by parents or teenagers that have no idea what you are doing is much different than standing under the lights on a stage covered in sweat and chalk looking out over a crowd.

Christine Neff (formerly Rovnak)This is a guest post by bodybuilder, writer and lover of all forms of fitness - Kat 'The Mighty Kat' Ricker.
Interview on the Deadlift with World Champion Christine Neff.


World Champion deadlifter Christine Neff (formerly Rovnak) is one of the few women in the world who can deadlift more than 500 pounds. She has been powerlifting for 11 years and competing on and off for nine. She holds world, national and state powerlifting records in various weightlifting classes in various federations.

And, I'm proud to say, she's my sister.


rovnak.jpgStats
Age: 27
Height/weight: 5'11" 192 pounds
Hometown: Coeur d'Alene, ID
Has competed with: WABDL, APA, APF, USAPL, AAU, USPF
Stats: World record 502.6 pound deadlift in 2007 for WABDL in the open women's 198 pound class, signed by Gus Rethwisch.
Bench 315 pounds at 181 assisted, 275 pounds at 181 raw; Squat 440#. For more details on competition history, see bottom.

Did you set out to become a world record holder in this lift?

Not at all. The fact that I hold the world record is still surreal to me. I am one of a few women in the world pulling over 500#, yet I am always surprised when people walk up to me after a competition with compliments and handshakes.

Did this lift come easy to you? How long until you felt competent?

The deadlift HAS always come easier to me than the other lifts. Compared to bench pressing, I have had to train very little to get where I am now. Unfortunately, knowing this has allowed me to be lazy and (give me) the feeling that achievement is constantly just out of my grasp.

Is the deadlift your favorite lift? If so, was it always?

Absolutely. Deadlifting is, in some circles, considered to be the bluecollar lift of the powerlifting world.

During the beginning stages of my competing, I did not deadlift. People are rarely seen training this lift, and a normal gym setting can be an embarrassing place to do it, especially to someone who doesn't know what they are doing. I was somewhat influenced to try it after watching several very strong women pull at the end of our competitions.

It is not as popular, nor can it be as easily influenced by the use of supportive gear. Take benchpressing for example. In the 80s and early 90s men benching in the 500-600 pound range were elite. Somewhere along the line, someone got the idea to change the single-ply bench shirt into scientific armor. We went from having denim then double-denim, to lifters wearing shirts 3x too small for them with 4 inches of stitching across their chest and a split down the back. I read an interview from a girl who benched just below 400 pounds openly admitting that she gets at least half of that from her shirt. Now I watch amateur lifters in the gym spending money on shirts before they even have their true form down, and lifters shattering their forearms in competition because they were not built to support upwards of 800-1000#.

There is a time and place for everything, and whether someone lifts equipped or not is their decision. In many competitions, I too wear a shirt (though drawing the line at a double poly), but feel the deadlift is more raw in form. Deadlift suits cannot add 100# to your pull, and training without a partner is possible. At a competition everyone shows up to watch the bench, but the Lifters are the ones left watching at the end.

Describe your training, and how it differs between on and off-season.

I am a strong believer that heavy lifting is mostly done in the mind. If you allow your body to soften up during "offseason", you take the chance of coming back weaker and less enthusiastic than you would have been if you'd stayed disciplined and focused.

Training the deadlift is different than the other lifts in the sense that overtraining is very easy to do, and for that reason, I do actual deadlifts only leading up to a competition or occasionally on a back night at moderately heavy weights.

If I deadlift every week, I find my body and mind becoming bored. Instead, I focus on working my hips on the sled or by doing squats/hack squats. My grip leaves something to be desired, so I also do forearms and try to keep the rest of my body tight.

About 6-8 weeks from a competition, I will begin doing heavy deadlifts twice a week. On the first night, I use the same form as I would in competition. On the second (about 3 days later), I like to stand on a platform or plates and do hyperextensions. Both nights I do sets 6" above and 6" below the knee from the Smith Machine with weights I normally wouldn't be able to pick off the ground with the intent to work the sticking points and refining my form. Additionally, I move my focus away from arm exercises and anything not directly tied to the deadlift. The last week before competition, I stop deadlifting altogether and give my body time to rest.

Does your philosophical approach to deadlifting differ between the on and off-season?

I am ALWAYS working to shatter my previous records in competition, but I seem to do worse if I train the deadlift every week. My focus is pointed more at keeping everything strong all the time and training the deadlift primarily leading up to a competition.

What goes through your head while you're executing a deadlift?

Clear your head and walk up to the bar like you hate it. Ignore the crowd, and don't look down when you place your hands. Take a deep breath in, bend your knees, and set your hands. Push down with your legs and roll your shoulders while exhaling, pull with all your might. Then try not to pass out.

What are the biggest mistakes you see others make in their deadlifts?

Form is a real killer in the deadlift. Some people are gifted with bull muscle strength and have the ability to pull up great amounts with their knees locked and backs bent. Eventually, however, the increasing amount of weight can cripple the spine. Having a firm stance and utilizing the large muscle groups in the legs and pelvis will allow for steady improvement and keep a body healthier in the long run.

Are the mistakes generally the same between regular lifters and competitors?

I think competitors are less likely to have sloppy form because they can appreciate the lift from a judging point of view. However, there are always a few, both competitors and regular lifters, more concerned about showing off than the gradual climb to core strength. This probably has more to do with individual personality, but does not improve ability to lift in any way and annoys the rest of us in the gym.

What was the best piece of advice you ever got on your deadlift?

My husband Roger, who has taught me almost everything I've talked about so far, told me to relax and stop thinking so much.
I had to learn the hard way that nagging myself to death to do better can be sabotage.

You cannot become discouraged when a particular night in the gym yields less weight than it did the night or week before. Daily activities, diet, and frame of mind directly affect the ability to lift and the more you think about how badly you are doing, the worse you do.

An example of battling my expectations happened just before I broke the world record. I had been out of lifting for too long and became easily discouraged. When I wasn't rapidly progressing, I beat my self up mentally. It had gotten so bad that the last session in the gym before the competition I couldn't even budge 465# off the floor, which was 20# lighter than I'd been lifting the week before!

After getting a firm talking to and taking a week off, the day of competition came. I kept my head clear and allowed my training to take over...then pulled the best numbers of my life.

Adrenaline can do wonders, so don't worry if you haven't pulled what you want to in practice. Training in a family gym, probably listening to music that is not your choice, and being stared at by parents or teenagers that have no idea what you are doing is much different than standing under the lights on a stage covered in sweat and chalk looking out over a crowd.

Kathy Johansson - Daily Curves

Kathy2002.jpg

The Inch Dumbbell - SttB Articles

Over the past couple of weeks there have been a number of strength feats involving replicas of the Inch Dumbbell. What was the original, and why is it held in such high regard?

Let's take a look at the history of this incredible piece of equipment.

Origins of the Inch Dumbbell

A young Thomas Inch. Photo via Tom Black.Thomas Inch (1881 - 1963) was a Strongman, Bodybuilder and Circus Performer in the early 20th century. In addition to his time with the iron, he wrote a number of superb books and articles; and is often credited with the introduction of plate-loading barbells and dumbbells to the general public.

For one of his circus shows (around 1897), he had a local ironworks produce four dumbbells for him - weighing 75, 140, 153 and 172 lb. These bells were all manufactured - at Inch's request - with handles somewhat thicker than normal; making them extremely difficult to lift. The lighter bells were given a 2" handle, whilst the 172 (the one that's usually replicated) had a handle almost 2.5" (2.38", to be precise) in diameter.

This exceptionally thick handle is a large part of the bells' enduring appeal.

The Inch Dumbbell - Test articles

Over the past couple of weeks there have been a number of strength feats involving replicas of the Inch Dumbbell. What was the original, and why is it held in such high regard?

Let's take a look at the history of this incredible piece of equipment.

Origins of the Inch Dumbbell

A young Thomas Inch. Photo via Tom Black.Thomas Inch (1881 - 1963) was a Strongman, Bodybuilder and Circus Performer in the early 20th century. In addition to his time with the iron, he wrote a number of superb books and articles; and is often credited with the introduction of plate-loading barbells and dumbbells to the general public.

For one of his circus shows (around 1897), he had a local ironworks produce four dumbbells for him - weighing 75, 140, 153 and 172 lb. These bells were all manufactured - at Inch's request - with handles somewhat thicker than normal; making them extremely difficult to lift. The lighter bells were given a 2" handle, whilst the 172 (the one that's usually replicated) had a handle almost 2.5" (2.38", to be precise) in diameter.

This exceptionally thick handle is a large part of the bells' enduring appeal.

Dr Michele Neil - Daily Curves

miche041.jpg

Chain my Heart
Chain my Heart.
For Valentine's Day, help her be as strong as your love. Here's a guide to goodies for your beloved fitness-oriented girl - ahem, grrrl - that will keep you at the top of her list.

Foodies

Chocolate. You better believe grrrls want chocolate. Chocolate that won't sit in our stomachs during a work out, give us a sugar crash, make us feel fat, guilty, or like we have to brush our teeth. We're talking whole food chocolate. This mind-blowing stuff is made with just cocoa, nuts, dates, maybe a little fruit - stuff like that, and it tastes amazing. I love Labarar's delectable Jocalat bars and the similar Clif Nectar bars.



Blender
A blender. As Krista Scott says, generally one has to tread carefully when getting household items for women for romantic occasions, but pair it with a big jug of protein powder and you should be cool. The Kitchen Aid commercial blender is the Cadillac.



Blender Bottle
And/or a blender bottle - not the kind with a motor, but this innovative and effective low-tech one with a wire whisk-like ball inside.

Boxing Gear



Everlast Bags
Whether you are a grrrl, or have a sister or daughter, you know that grrls like to hit things. Give her something to beat on besides you. Any grrl will be delighted with the right bag to punch or kick. Check Title Boxing or Everlast for a variety of heavy bags, speed bags, and martial arts bags. If she's into cardio kickboxing, she's probably used to a freestanding bag with a water-filled base.



Everlast Gloves
Everlast Evergel Glove Wraps rock. She can wear them under bag gloves as a convenient and more protective alternative to handwraps, or alone for light bag work, mitts, speed bag, grappling and more.

Gloves
Then get her a real pair of G&S bag gloves, instead of those cheap ones from the sports store. Twelve ounces should be fine, and they're very helpful in figuring out fit if you call.
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