NSD Powerball.

Now when I first read about the NSD Powerballs and their promises of everything from joint rehab to building powerful hands and wrist I was a little skeptical. I mean really? As a Professional Armwrestler I found it hard to believe that I was going to feel anything more then a little Sunday afternoon forearm pump, but like many non-mainstream sports athletes I'm game to give almost anything a try if it means sports improvement. So I bought a couple NSD Powerballs and here are my reviews.

I started out with the 250Hz Powerball with the speed counter. The 250Hz is a plastic lightweight gyro that is easy to start with the starter cord or thumb start (once I saw a "how to" video on YouTube). Happy to say the forearm pump was fast and my hands & wrists got a really good workout after just a couple sets. The speed meter (to measure your rpm) attached on top made the workout a lot of fun because I kept on trying to top my high RPM score (some addiction there lol). The 250 Hz is the kind of powerball you can use a lot and almost everyday as it gives you the perfect low impact workout. At $40 it's a bargain for the kind of workout you'll get again and again.

Next up is the 350Hz lightweight metal powerball, aka "The Raptor". The raptor shows up in a beautiful protective case, extra parts, and some fun goodies. The Raptor reminds me of the movie Jurassic Park when the old guy says "nothing but the best" because it's amazing. Gold plated, computer balanced so it runs smooth and is the fastest Gyro on the planet. (The world record is 20,090 rpms by Akis Kritsinelis). Even with my years of hand and wrist training just hitting 15k was a mega workout, burning up my forearms in minutes. At $190 the Raptor is a little pricey so it may not be your first NSD choice but after trying some of the other products you'll be putting the Raptor on your Christmas list.

This Week on Straight to the Bar

• Specific Method Variations for the Early Phase of a Macrocycle
  Karsten Jensen
  An excerpt from Karsten's The Flexible Periodization Method. Nice one.
  
• Health & Fitness Research
  Various authors
  There has been some fantastic research posted recently, both on the forums and the Facebook page. Dive in.
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.

Video : Developing the Thumb Pad for Gripper Closes

Another great idea from Mighty Joe - Developing the Thumb Pad for Gripper Closes. Good stuff.

Coming Events

Bill Long.

Twitterchat 87 - Recovery Methods

As much as I love picking up heavy things, a key part of my fitness lifestyle is recovery. Everything from contrast showers to a good dose of shut-eye.

This week we're taking a close look at the many, many Recovery Methods available; whether that involves nutrition, increasing blood flow or just giving your body time to get back to normal. If it works, we'll be talking about it. Helping us explore this fascinating topic is none other than Sports Performance Coach Bill Long (@bill_long1). Fantastic.


Details -

Who : Strength-training fans
Topic : Recovery Methods
When : Wed Oct 13, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

The Fight Geek.

For those who missed out on the conversation, I'd love to hear your thoughts. For those over 40, do you find it easier to gain strength than you used to? How about adding muscle mass?

Checking Out : Loadable Bulldog Beast

Loadable Bulldog Beast.

Art of Strength's Loadable Bulldog Beast. Beautiful.

This Week on Straight to the Bar

• Suspension Training 101
  Derek 'Body By D-Rock' Peruo
  Derek takes a great look at the basics of suspension training; showing just how versatile it can be. Superb.
  
• High-Volume Training
  Various authors
  There have been some interesting points raised in the forums (particularly here and here) regarding high-volume training. What are your thoughts?
  

Ready to add your own opinion, workout log or training article? Just head over to the Forums, Training Logs, or swing by the Article Submissions page. They're fantastic ways to share your ideas.

NB : if you enjoy the articles, show the authors your appreciation by voting (using the Like, Digg and Retweet icons). Cheers.

Video : Thumb Pad Developer

'Mighty Joe' builds some extremely creative grip tools. Check out his latest creation - the beautifully simple Thumb Pad Developer. Love it.

Coming Events

Scott Latella (left)

Twitterchat 84 - Training for Armwrestling II

Love your armwrestling? Same here.

This week we're going back to the world of armwrestling, taking a look at the professional side of this wonderful sport. Training, recovery techniques, staying competitive and so on. Helping us explore this fascinating topic is none other than StrongerWrist's, Scott Latella (@wristball). Fantastic.


Details -

Who : Strength-training fans
Topic : Training for Armwrestling II
When : Wed Sep 22, 9pm EDT (1am UTC)
How : Include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Tearing

For those who missed out on the conversation, I'd love to hear your thoughts. Do you tear cards, phonebooks or just your junk mail? Which technique do you feel more comfortable with?

Getting Ready For : Sports Biomechanics: The Basics: Optimizing Human Performance

Sports Biomechanics: The Basics.

Covering everything from improving your swim stroke to optimizing running technique, this is a must have for any serious sports scientist. Superb.

Cards.

While it is true that feats of strength do require strength in order to complete them, there is also a great deal of technique that is involved as well.

There are many people out there who have tried tearing cards only to give up thinking they weren't strong enough just because they could not do it the first time they tried it.

Because feats of strength like card tearing are so beneficial for building strength, getting mentally strong, having fun, and being healthier, it is a shame to have people lose interest after failing the first time.

I failed the first time I tried to tear a deck of cards. In fact, it took me many days of trying before I was ever able to finish off a deck. I talk about this in my Card Tearing eBook.

What I want to do today is let everyone know that it does take some time to adapt to the card tearing learning curve, but you can make that learning curve much shorter by employing a few easy technical tweaks. By making these few technique improvements, tearing a deck of cards can be "within your grasp". Sorry for the bad pun...here are the technique tweaks.

Tweak #1 - Squeeze tight with the fingers

The number one thing that makes it difficult to tear a deck of cards is the outside cards splitting. Once they split it becomes even harder to tear the deck. To prevent this, squeeze as tight as you can with the fingers over the edge of the cards. This keeps the cards pressed together and formed in one unit. This way the outside cards you are gripping won't end up sliding around, and the split on the side of the deck will break all the way through allowing you to attack the deck's weakness.

Tweak #2 - Squeeze your thumb

Many people fail to realize the importance of the thumb in tearing a deck of cards and barely engage it. The thumb can be used to secure the deck of cards in your hands by pressing hard against the side of the deck. The thumb can also be used to wrap over a fingertip or two to increase your crimp grip power on the outside cards.

On the Forums

• Kipping Pull-Ups
  Al Kavadlo
  Al looks at the 'other' way to perform pull-ups - using kipping. Good stuff.
  
• Floral Apron Adventures : 25
  GoodyGirl77
  The serious leg work continues. Nice one.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc beneath each article). Cheers.

Video - Dave Johnson : Steel bending World Record

At the 4th Leg of Britain's Strongest Hands, Dave Johnson bent an incredible 10 x 30", 5/8" HRS bars in 60 secs.

Fantastic.

Reading : 20 Strength, Fitness and Health Sites

Thumbs up.

Of course, over the past 4 years we've noted many, many other great resources - both online and offline. Blogs, books, newsletters and seminars. Fantastic.

Time to pull them together. As I'm currently updating the original list, do you have a site or two that should be added? Which is your favourite strength, fitness or health site on the web?

Whether it's your own site or a personal favourite, tweet me the URL. Alternately - if 140 characters just isn't enough - post the details on the forums. Should be a great collection.

Coming Events

Derek Peruo.

This week we're diving into the world of Supplements for Strength Athletes - vitamins & minerals, protein shakes, amino acids and so on. The many things that are taken, the benefits they offer and the ways to measure their effectiveness. Everything you'll need to keep training hard & heavy, frequently.

Helping us to navigate this fascinating area is Body by D-Rock's Derek Peruo - (@bodybydrock). Fantastic.


Details -

Who : Strength-training fans
Topic : Supplements for Strength Athletes
When : Wed Apr 14, 9pm EST (1am UTC)
How : include #sbgym in your tweets.

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

NB : If you'd like to be a guest on a future twitterchat, let me know. It's great to hear how other people are training.

Learning From : The Grip Authority

The Grip Authority.

Over the years I've been fortunate enough to work with - and learn from - several freakishly strong gripsters, including the massively talented Adam Glass, Aaron Corcorran and Ryan Pitts.

And, of course, Jedd 'Napalm' Johnson.

Not only is Jedd insanely strong, he's an incredible teacher. To give you an idea, here are just a few of the superb series he's shared over the years :

• Straight to the Grip Contest (part I, II, III, IV, V, VI)
• Hammering Strength into the Wrists (part I, II)
• Hub Lifting (part I, II)

Want more? If you're keen to learn the skills necessary to remain at the top of this extremely competitive game, head over to The Grip Authority. A wealth of instructional videos, articles and discussions to help you become obscenely strong.

If you're serious about your grip strength, it's the best investment you can make.

Exercise of the Week : The Kettlebell Hot Potato

This exercise is about as simple as they come. Love it.

There are several variations of the Hot Potato available (for the most common variety, watch the video) - with some of them incorporating more of a throw than a pass.

Still, the basic idea is the same - the 'bell is moved from hand to hand. Repeatedly.

A quick video demonstration of this wonderful exercise :

NB : for more on this wonderful exercise, Jeff Martone explains it well on the H2H Kettlebell Drills DVD.

In this week's twitterchat we're discussing the many forms of pinch grip training - the equipment, techniques and competitions.

The twitterchat will be an open forum, moderated by Straight to the Bar's Scott Bird (@scottbird) and Body by Long's Bill Long (@bill_long1); both of whom have been training grip for nearly as long as they can remember.

First up a quick definition. What is a pinch grip?

A pinch grip is where an object is held by the thumb pushing towards the fingers (think of carrying a book or newspaper by your side). As Alfred pointed out, it's the thumb that does a lot of the work.

The width of this grip is broken into narrow and wide pinching. All other things being equal, a wide pinch grip is more difficult for the majority of people.

A few examples of pinch gripping :

• Blob work (video)
• Plate pinching
• Hub lifts (video)
• Anvil lifting
• Narrow pinching using a coin or steel washer
• Finger walking with a sledge hammer (video)
• Jumper cable pinching

Equipment

• SSE Pinch Plate (video)
• IronMind Hub (video)
• Mouse (video)
• Sledgehammer
• Anvil

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• FoodNFitness' Training Log
  More training goodness. The FoodNFitness approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - PDA "Ironhorse" Harness Squat

There are several great varieties of the Harness Squat, including this.

Enjoy.

Deal of the Week - Plyometric Box Set

I love buying stuff at Amazon, and strength-training gear is certainly no exception. There are some great discounts at this time of year.

One of the things that caught my eye recently is this set of plyo boxes (pictured at left), which are ideal for the many varieties of jump training. Love 'em.

Coming Events

Twitterchat 43 - Techniques for Strongman Competitions : I love Strongman competitions - it's a brilliant way of putting obscene levels of strength to the test. Good fun.

This week we're discussing the various techniques involved in the many Strongman events - where to grip it, how to position yourself and so on. Helping us navigate this fascinating world is Strongman Mike Gill. Fantastic.

Details -

Who : Strength-training fans
Topic : Techniques for Strongman Competitions
When : Wed Dec 9, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know..

Exercise of the Week : Anconeus Sidekick

Long-time readers of this site may remember the Anconeus Sidekick, a triceps exercise which is rarely seen these days in commercial gyms.

From the original article :

The Anconeus is the oft-forgotten 4th elbow extensor. To perform the sidekicks, kneel down beside a bench and use it to support your upper arm. Move your upper arm so that it's at right angles to your torso (and parallel to the floor), with your forearm hanging straight down. Pick up a dumbell with a pronated grip (point your thumb down), and raise your forearm to horizontal (your upper arm won't move).

Great addition to the tricep-training arsenal.

On the Forums

• Josh Hanagarne's Training Log
  More training goodness. Here's what Josh's getting up to.
  
• Fight Geek's Training Log
  It's always great to see how other people train. Here's how Fight Geek does things.
  

NB : Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

Video - Modified Reeves Deadlift

If you've ever tried the Reeves Deadlift (the one pictured here), you'll understand just how challenging it is. To get you started, here's a slightly simpler version. Nice one.

Deal of the Week - Gymboss

Whether your conditioning sessions revolve around sandbags, hill sprints, stair work or another form of fun; if interval work is at the centre of it, make sure you've got a Gymboss.

Simply put, the Gymboss is the perfect interval timer. Compact, accurate and loud enough to hear when you're in the middle of a set.

Beautiful thing.

Coming Events

Twitterchat 39 - Advanced Kettlebell Techniques II : If you've been using kettlebells for any length of time, you'll appreciate just how many ways there are to put them to work. Use them for your strength training, conditioning work and as a perfect way to add weight to other exercises.

This week we're going to take a look at a few of the many ways to train with your kettlebells, focusing on the advanced techniques which help you crank it up a notch. Helping us navigate this fascinating area, Dave 'Iron Tamer' Whitley.

Fantastic.

Details -

Who : Strength-training fans
Topic : Advanced Kettlebell Techniques II
When : Wed Nov 11, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

NB : if you'd like to be a guest on an upcoming chat, get in touch. It's always great to discover how other people are training.

Andrew Durniat's Day of Strength : Grip, Strongman, Highland Games and other fun things. Fantastic..

Got an event that you'd like to add? Let me know..

Exercise of the Week : Sonnon's Lawnmower Extension

A great one for the rings - Sonnon's Lawnmower Extension. Good stuff.

On the Forums

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, head over to the forums :

• Fight Geek’s Training Log
  It’s always great to see how other people train. Here’s how Fight Geek does things.
  
• Mike F’s Training Log
  More training goodness. Here’s what Mike’s getting up to.
  

NB : Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click ‘Post to Your Blog’. That’s all there is to it.

Video - 60th Birthday Medley

This is a great mix of exercises, at any age. A blend of kettlebell, club, rope and sandbag work. Good fun.

Deal of the Week - The FP Gripper

These are beautiful things.

Remember the gripper video we looked at last week? Here’s a perfect time to grab the first series of this incredible tool - the FP Gripper. Designed by Joe Musselwhite and hand-made by Warren Tetting; if you’re serious about your armwrestling, this is definitely a must-have piece of equipment.

Love it.

Coming Events

Twitterchat 38 - Stretching : If there’s one area of strength-training which is often overlooked, ignored or misunderstood it’s stretching. When done right, however, it can help with some incredible changes.

This week we’re going to take a look at the what, when and how of stretching; with the help of The Strength Doctor, Tim Hull. Exactly what to do, when and where to go for help.

Excellent.

Details -

Who : Strength-training fans Topic : Stretching When : Wed Nov 4, 9pm EST (1am UTC) How : include #sbgym in your tweets (here’s how)

To see when it’s on in your timezone, head over to the twitterchat calendar.

See you there.

NB : if you’d like to be a guest on an upcoming chat, get in touch. It’s always great to discover how other people are training.

Andrew Durniat’s Day of Strength : Grip, Strongman, Highland Games and other fun things. Fantastic..

Got an event that you’d like to add? Let me know..

Exercise of the Week : Overhead Tire Throw

This is a deceptively simple exercise - the Overhead Tyre Throw. Good fun.

On the Forums

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 a training routine or two, head over to the forums :

• Gym I’m Training At
  What’s Bill getting up to since the operation, and where? Read on.
  
• Fight Geek’s Training Log
  It’s always great to see how other people train. Here’s how Fight Geek does things.
  

NB : Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click ‘Post to Your Blog’. That’s all there is to it.

Video - Diego Sanchez Bridge Row

Bridging is simply too good to ignore. Here’s a great variation.

Deal of the Week - Swagerstrength Pinch Plate

For a controlled and safe way to work on your pinch grip, the Swagerstrength Pinch Plate is superb. Highly recommended.

Why not take this opportunity to grab one at a discounted price? Buy one before midnight (ET) on Oct 14, and enter the coupon code PINCHSTTB at checkout. You’ll get $5 off the usual low price.

Fantastic.

Coming Events

Twitterchat on Supplementation : this week we’re talking about supplementation - everything that’s added to your regular diet; typically on a daily basis. Vitamins and Minerals, the many varieties of protein shakes, Creatine, energy bars and so on. Whatever you take.

Here’s your chance to announce what you take, and why. It’s also a perfect chance to find out the results of the various kitchen-based experiments (and Chris, I’m looking in your direction). Should be great.

Details -

Who : Strength-training fans Topic : Supplementation When : Wed Oct 14, 9pm EST (1am UTC) How : include #sbdiet in your tweets

To see when it’s on in your timezone, head over to the twitterchat calendar.

See you there.

NB : if you’d like to be a guest on an upcoming chat, get in touch. It’s always great to discover how other people are training.

Kettlebell Juggling Contest : how’s your kettlebell juggling? For details, head over here. Good stuff.

Card Tearing Contest : or a spot of card tearing perhaps? Now this one will be fun. Find out why.

Grip Contests : There are also several grip contests coming up shortly, including :

• Finnish Open Grip Strength Championships
• Super Gym - Rolling Thunder and CoC

For details - and to add an event - swing by the Grip Contest Calendar.

Exercise of the Week : The Overhead Tyre Throw

Nice and simple - the Overhead Tyre (OK, tire) Throw. Pick up a modest tyre, throw it overhead and repeat. That’s all there is to it.

NB : it’s far more challenging than it sounds. Good fun.

Looking for more tire-training goodness?