воскресенье, 31 августа 2014 г.

Iron Power Clubs


The clubs come in 5 different shapes and sizes: 5lb, 10lb, 15lb, 20lb and 25lbs.  The sleek design is made for Power movements such as: swings, presses, squats, cleans and holds.  They’re made of a durable solid iron with black PVC coating.  The lighter clubs (5lb and 10lb) have a thinner diameter around the grip so you can perform wrist, hand rotational exercises and the heavier clubs are better used for swings and presses.  The design of these clubs are different than the traditional Indian Clubs and Clubbells because they’re longer and thinner around the ends.  The Iron Power Clubs aren’t as long as the Clubbell and they’re thinner around the ends for more fluidity on the swings.
Here are some benefits of the new design of the Power Clubs:
  • Thick grip to build grip strength and power in the wrist
  • Thin diameter on the ends for fluid behind the neck/overhead swings
  • Great weight distribution
  • Smooth texture for easy grip
5lb Iron Power Club
The 5lb clubs measure 15″ in length.  The handle/grip area measure 5″ in length and 9″ on the heavy side of the club.
10lb Iron Power Club
The 10lb clubs measure 18″ in length.  The handle/grip area measure 5″ in length and 11″ on the heavy side of the club.
15lb Iron Power Club
The 15lb clubs measure 19″ in length.  The handle/grip area measure 5″ in length and 12″ on the heavy side of the club.
20lb Iron Power Club
The 20lb clubs measure 22″ in length.  The handle/grip area measure 7″ in length and 13″ the heavy side of the club.
25lb Iron Power Club
The 25lb clubs measure 24″ in length.  The handle/grip area measure 8″ in length and 14″ on the heavy side of the club.
Check out some exercises we used the clubs for:

суббота, 30 августа 2014 г.

Suspension for Shoulder Stability? This Study Doesn't Think So

 


Contributor - Health and Fitness News, Reviews 


Suspension for Shoulder Stability? This Study Doesn't Think So

Suspension trainers, sometimes also called slings, are popular exercise tools. A modification on the concept of gymnastics rings, slings like Redcord and TRX provide convenient ways to get a complete workout anywhere or a change of pace with your regular workout. Many people also use these tools for rehab and prehab.

Researchers recently examined the effect of Redcord slings on shoulder stability in a study published in the Journal of Strength and Conditioning Research.

Muscles like the serratus anterior and the middle and lower trapezius are important for shoulder health. To put it simply, they help keep your shoulder blade in a strong position, and in doing so, they allow your arms to function properly. However, in many athletes, especially those who spend a lot of time with a bar overhead, these muscles can become dysfunctional, leading to soreness or even injury.

Study Design

In this study, researchers hypothesized that kinetic chain exercises performed on an unstable surface (specifically Redcord slings) would increase the activity of these stabilizers when compared to the same moves on a stable surface. The exercises were as follows:

  • Half Push Up: A common exercise with suspension trainers, the half push up here means an incline push up with the upper body elevated. An example would be a push up done on a Smith machine with the bar fixed in place. It does not mean a normal push up on the floor with half the range of motion.

Half Push Up Exercise

  • Knee Push Up: A basic kneeling push up. The Redcord handles were set to be just above floor level.

Knee Push Up Exercise

  • Knee Prone Bridging Plus: This is an interesting name, for what is a plank on the knees and elbows. The “plus” part of the name refers to the scapular protraction and retraction in this position. A similar but easier version of what is sometimes called a scap push up.

Knee Prone Bridging Plus Exercise

  • Pull Up: This one is not quite what you’re thinking. It’s a pull up starting from a laying position, sometimes called an inverted row or an Australian pull up. Essentially, it’s the opposite of a push up.

Pull Up Exercise

47 people performed these exercises while hooked up to EMG electrodes. The electrodes took readings from the three muscles of interest. They also measured activity in the prime movers of the shoulder joint to ensure that increased readings weren’t simply due to more intensity. The researchers noted that working the stabilizers in exclusion of the prime movers like the lats would be more effective for rehab purposes.

Results

The results of this study demonstrate that the common use of slings for developing shoulder stability musculature is actually a big mistake. As it turns out, slings have pretty much the opposite effect. In every exercise the suspension trainer either had no real change to the three stabilizers or their activation dropped significantly. It was the prime movers that increased in activity as a result of the instability, in many cases, significantly so.

A big story of this study is pectoralis activation. In all of the pressing exercises, the increased need to keep the hands in place caused a major increase in the need for the pecs. So, for prehab and rehab of the scapular stabilizers studied in this article, stick to stable surfaces for the greatest effect. If you want a boost to the big muscles of your shoulders, especially the pecs, then slings are the way to go.

References:
1. Kristof De Mey, et. al., “Shoulder Muscle Activation Levels During Four Closed Kinetic Chain Exercises With and Without Redcord Slings,” Journal of Strength and Conditioning Research, doi: 10.1519/JSC.0000000000000292

How to Beat Shoulder Pain (and Still Lift)

 

Contributor - Powerlifting and Mobility


When you've been lifting a long time, sometimes you get hurt. When my old shoulder injuries get aggravated, it takes everything I've got even to get under the bar.

My physical therapist friend, T-Money, worked out some excellent compression techiques to improve mobility and external rotation through the shoulder. We use knee wraps for these as they are nice and long. If you can get hold of them, the Gripper wraps by Inzer are perfect for this flossing of the shoulder. The rubber grips onto you nicely but it doesn't cut in as much as Voodoo Floss.

Here's how to do it:

  • Test external rotation.
  • Prop your arm up on something.
  • Start at the top of the shoulder.
  • Wrap around the shoulder, applying tension at the top.
  • Wrap your way out and down the upper arm.
  • Tuck the end in and pick up your other wrap.
  • Start at the top of the shoulder again.
  • This time work your way into the shoulder.
  • Place the shoulder into a thick band from the front and work the external rotation, with a friend if possible.
  • Wrap the band over the wrist and work on strengthening the rotator cuffs.
  • Place the shoulder into the band from the back and work the external rotation again.
  • Retest external rotation.

I got around thirty degrees more external rotation in five minutes of work. And I stretched nothing! The true test is always getting under the bar, and that felt better too. If you have shoulder pain, give this a go. Then get yourself back under that squat bar. I'll see you on the platform!
 

The Tabata Method, Perfected



Leadimage
In the book, The Way of the Peaceful Warrior, there's a great moment where Millman is standing on a bridge. "I wonder how deep the water is?" he wonders aloud. His mentor, Socrates, picks him up and throws him into the water. Millman no longer has to wonder.
If I could make most people stop doing one thing, it would be wondering. This is especially true when it comes to the Tabata method, an interval training concept I first introduced to T NATION in 2004.
I've received thousands of emails and forum questions about Tabata. Most of these fall into the "I wonder" category.
"Dan, I wonder if I can do it seven days a week?"
People who ask questions like that need to be thrown into the water. In other words, if they ask that question then it's clear to me that they've never actually tried Tabata!


Tabata Refresher

For clarity, let's revisit what Japanese researcher Izumi Tabata said. His epic line was: "Six to eight very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols."
A Tabata workout looks like this:
Work for 20 seconds
          Rest for 10
Work for 20 seconds
          Rest for 10
Work for 20 seconds
          Rest for 10
Repeat five more times. The whole thing only takes four minutes, but those will be the longest four minutes of your life!


The Experiments Begin

I first read about the Tabata protocol during a time in my life where all I had was an Olympic bar, two 35-pound plates, and two 25-pound plates. So with a total of 165 pounds and an eagerness to compete at the National level as an Olympic lifter, I had to think things through a bit.
First I tried the Tabata protocol with weights. My journals record a number of epic failures. I tried more things and discovered that I could bring on my own near-death experience with 95 pounds in the front squat if I could get 16 to 20 reps for the first two minutes or so (per 20 seconds) and still nail eight or nine in the last 20 seconds.
I tried it with military presses and learned that the mass of the "pushing muscles" couldn't handle the amount of work.
When I first wrote about Tabata, I suggested doing thrusters, an odd front-squat-to-press variation. That was wrong. You should never put weight overhead in a fatigued state. Don't black out with the bar overhead. It can damage the floor.
Soon, I discovered one and only one weightlifting move that worked: the beloved front squat. Just keep your fingers on the bar during those "delightful" ten seconds of rest and keep going.
I strive for a weight that still allows around eight reps on the last set. That can be amazingly light, but you'll soon learn not to judge the workout by the first set of 14 to 20 reps. The accumulation of fatigue is going to shock you.


4 New Ways to Tabata

Since I wrote my first article on this protocol, I've had the opportunity to try out some "easier" variations that still work very well. The front squat remains the king of Tabata exercises, but here are a few twists:

Stationary Bike

The stationary bike, used by Tabata himself and therefore not a bad idea, is really well-suited for this job.
I remember doing this a few years ago and a colleague said, "This seems like just a warm-up." Cranking out twenty seconds with as much load as I could crank, letting momentum spin my legs for ten, and holding on to this for four minutes was more than just a warm-up. I stayed hot and sweaty for hourslater.
If EPOC (excess post-exercise oxygen consumption) is as effective as they say, this workout is its poster child. I felt like my own little space heater.
This variation is "easier" than front squats, but still a wonderful training addition.

Swings

This variation only works if you know how to do swings correctly. (See my article here for more info.)
If you feel swings in your lower back, you're doing them wrong and you need to stop. If swings make your hamstrings sing and feel smoked the next day, you're doing them right and you may continue.

Goblet Squat

Goblet Squat
For goblets, you can do the ten-second rests while cradling the 'bell in the standing position, or you can "rest" at the bottom in the deep squat position. The latter would require a solid bottom position, and not everyone has that, so experiment here.

Farmer's Walk

The farmer's walk Tabata might be the safest of all the moves, but it does have a downside: grip. If you can hold it, I can guarantee you can keep walking.
The same guidelines apply: walk for 20 seconds, rest for 10, repeat 6-8 times. You'll probably need a partner to call out the times to you.
At 20 seconds, set the weights down and try to breathe. At about eight seconds into the ten-second rest period, you should be regripping and getting ready to go again.


And Now, A Couple of Dumb Ideas


Tabata for Biceps

I was recently told that there exists a "Tabata Biceps Program."
Just shut up. I don't want to hear this. Tabata isn't about pumping up a small area of the body. It's about four minutes of honestly coming close to the end of your energy resources.
It doesn't burn fat in those four minutes; it burns fat in the next bunch of hours. It's not a workout to fill a muscle full of blood; it's a battle.

Sprinting

Also, I don't want to hear about sprinting variations. You can't sprint for twenty seconds and "suddenly" rest for ten. It doesn't work.
Someone mentioned a treadmill variation where you leap off and put your feet on the sides. Reminds me of the fisherman years ago who caught a baby rattlesnake and brought it close to his face to get a better look. (Rest in peace.)
Jumping on and off a treadmill sure sounds like a good idea... until you're tired.


Wrap-Up

Through trial and error, use and misuse, the Tabata method has come full circle. The protocols above, from front squats to farmer's walks, are your best tools for this method.
Is Tabata the hardest workout you'll ever do?
I wonder.

THE BENEFITS OF BATTLING ROPES

You may be surprised to learn that the rope is used for much more than climbing and pulling, as is commonly seen in CrossFit. In fact, there is a specific type of rope that has been developed to enhance an athlete’s grip, strength, and overall levels of work capacity. It’s known as the battle rope.
What are battle ropes?
The art of ‘battling rope’ was pioneered by John Brookfield, a strongman known for ripping 60 decks of cards in half in 60 seconds. Brookfield trained with battle ropes by maneuvering them in a variety of both linear and circular motions to create a peak heart rate in an athlete. Battle ropes are commonly used as a high intensity interval training (HIIT) tool to develop an athlete’s power, explosiveness, as well as their anaerobic and aerobic endurance.
Battle ropes come in all shapes and sizes, typically ranging from 26-50ft in length, and are anywhere between 1 to 2 inches thick. Their weight can vary greatly, depending on the length and thickness of the rope. When used in training, the rope is wrapped around an anchor point, and an athlete holds the rope at its end point, which is usually wrapped in thick tape.
Battle rope training benefits
1. Low impact training
Minimal stress is placed on the joints when using battle ropes, with all the force applied to the muscular system.
2. Unilateral dominance/imbalance
When you train with battle ropes, you may realize that one side of your body may move differently than the other. It may generate a smaller wave, be more uncoordinated, etc. One of the benefits of battle rope training is that over time, these differences will go away as your body starts to balance itself out.
3. Versatility
You can literally train with them anywhere. As long as you have enough space and a solid anchor point, you can do them at home, at the gym, or even outside.
4. It’s functional fitness
Battle rope training involves the entire body, training the neuromuscular system to apply force that begins at the core and extends through the extremities (both arms and legs). You’ll also develop a killer grip and increase your power output through exercises like power slams (see below). Furthermore, the high intensity, rapid nature of battle rope training means that you will develop an insane amount of muscular and cardiovascular endurance—not to mention burning a ton of fat in the process.
5. Helps to develop mental toughness
Developing mental toughness and learning to overcome obstacles are key attributes of successful athletes. When people start using the ropes, the idea of maintaining intensity over 1 minute seems like a pipe dream. Your lungs will be burning for air and the lactic acid in your muscles will make you want to cry. But with consistent training on the ropes, you’ll notice that your mental and physical thresholds have advanced further than you could have imagined. All of a sudden, Fran won’t seem that tough.
6. It’s fun!
While every WOD is different, the barbells and kettlebells can get a little boring. With battle ropes, you get to slam and twirl away to your heart’s content, all the while reaping the massive benefits from an impressive variety of exercises to choose from.
Battle rope exercises
Power slams
Grabbing the ropes with a closed grip, get into a quarter-squat position with your arms at rest. With a rope in each hand, raise your arms, forcibly flex and extend your shoulders, and slam the rope as you squat. After you slam, extend at the hip and stand up, returning to the starting position.
Jumping power slams
Same thing as power slams, except now you’re going to explode out of the squat into the air, slamming the ropes to the ground as you come back down.
Snakes
In a quarter squat, swing your arms together side-to-side and make your rope slither like a snake.
Claps
In a quarter squat, move your arms in and out like you’re clapping your hands together.
Outside circles
Stand tall with a slight bend in your knees. Then, while gripping the rope, begin to make big circles with arm. Your right arm circles clockwise and your left arm circles counter-clockwise.
Quarter-squat with alternating waves/double waves
Starting in a quarter-squat, flex and extend your shoulders while holding onto the ropes and moving your hands up and down as quickly as possible. For added variation, experiment by moving your hands up and down simultaneously and at alternating times.
Jumping jacks
Starting with a reverse grip on the rope, ensure there is enough slack in the rope (you can create more by walking toward the anchored point). Next, simply do a jumping jack while holding the rope. Do as many as you can, building up to more repetitions each workout.
Double arm side-to-side shuffle
While in a quarter-squat stance, perform continuous double arm waves while shuffling side to side.
Figure eight circles
Start with a full stance but keep your knees bent, and be prepared to squat and stand in relation to the movement. Make a figure eight shape in the air while holding the ropes. Feel free to reverse direction in the middle of your round.
Battle rope complexes
Battle Rope Complex #1: Perform the complex for 2 rounds with a 10 second rest between rounds
- Double Arm Power Slams: 20 seconds work; 10 seconds rest
- Double Arm Waves: 20 seconds work; 10 seconds rest
- Alternating Waves: 20 seconds work; 10 seconds rest
- Snakes: 20 seconds work; 10 seconds rest
Battle Rope Complex #2: Perform the complex for 5 rounds, resting 90-120 seconds between rounds
-20 Double Arm Waves
-20 Jumping Squats (no rope)
-10 Jumping Power Slams
-20 Push-ups
-10 Burpees
-10 Power Slams

четверг, 28 августа 2014 г.

Five Do-It-Yourself Remedies For Plantar Fasciitis

  

Photo: Scott Draper/Competitor
The right kind of self treatment can help you knock out Plantar Fasciitis, a common and annoying injury.
Experiencing persistent pain and stiffness in the bottom of the heel or foot? The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue, or fascia, that runs along the bottom of the foot. Common among distance runners with chronically tight hamstrings, back, calves and Achilles tendons, or those who run in shoes without proper arch support, the condition may also be caused by a muscular imbalance in the hips or pelvis. This imbalance can cause slight compensations in the stride that place more stress on one leg than the other, according to San Diego-based running coach Jon Clemens, who has a master’s degree in exercise physiology. While correcting the imbalance permanently requires a strength program that focuses on balance, calf- and pelvis-strengthening drills, said Clemens, treatment to temporarily relieve the inflammation can be performed easily at home.
In addition to stopping or reducing running, Clemens recommends completing this daily regime until the pain subsides.
1. Stretch the fascia. Prop your toes up against a wall, keeping your arch and heel flat so the toes stretch. Hold for a count of 10. Repeat 10 times three or four times per day.
2. Roll a frozen water bottle under the arch. “Stretch first then roll out the arch for 10 minutes; you don’t want to stretch the tendon when it’s ice cold,” Clemens said.
3. Freeze a golf ball and massage the fascia. Roll the frozen golf ball under the foot, starting from the front and working your way back. Put good pressure on each spot—the medial, center and lateral positions—for 15 seconds before moving to the next area. Then, roll the ball back and forth over the entire foot.
4. Foam roll all muscles on the body above the plantar. “Even tight shoulders can cause the condition, as your arm swing can throw off proper hip alignment and footstrike,” Clemens said.
5. Bump your arch. “Get a commercial insole with an arch bump to push on the plantar and keep it from flexing—it doesn’t matter if you’re an under or overpronator; the plantar needs to be supported and strengthened,” Clemens advised. “Wear the support in all shoes, if possible.”
This piece first appeared in the March issue of Competitor magazine. 

Read more at http://running.competitor.com/2013/03/injury-prevention/five-do-it-yourself-remedies-for-plantar-fasciitis_50264#b5q7sPg0cdEM8eHO.99

MOST TRAINERS PERFORM THESE 4 KETTLEBELL EXERCISES WRONG

 

MOST TRAINERS PERFORM THESE 4 KETTLEBELL EXERCISES WRONG
Kettlebells are now everywhere. This is a good thing, as they are an excellent training tool with several unique applications. But when it comes to deciding which exercises I should do with a kettlebell, you really have to look at it and what it is best for. The Kettlebell is a fixed weight. The handle is off-center as opposed to the dumbbell where the handle is in the centre. Other than that it’s a lump of iron like any other.
But, the shape of the kettlebell does mean certain movements become readily available, where they would be much more difficult or even impossible with another tool. These are the key kettlebell exercises which all build from the kettlebell swing.
Next, we have the unique rack position of the kettlebell. As your hand can sit deep in the handle with the weight of the bell hanging below, resting on the forearm, we can take the wrist out of the exercise. This means we can add more weight or do more reps as the small joint of the wrist or even our grip is no longer a limiting factor.
The rack position of the kettlebell on the chest is also fairly comfortable, in that the kettlebell rests on our chest, nestled into the crook of the arm. So, if we were to put together a list of essential exercises that everyone should do, we already have a good start point just by examining the unique shape of the kettlebell.

Top 4 Essential Kettlebell Exercises

#1: Kettlebell Swing.

The quintessential kettlebell exercise. If all you ever did with your kettlebell was swing it, you’d be doing ok. Heavy swings are great for power and power endurance. Lighter swings are great for cardio. 1 handed swings place more stress on the core.

#2: Kettlebell Turkish Get Up

Ok, so it is not technically a kettlebell exercise, but as we discussed the unique shape of the kettlebell takes the wrist out of the equation making the lift a lot more comfortable. The half get up, where you just come to a seated position is a staple in my gym. Swap to a bottoms up grip (kettlebell held upside down) and you’ve got and incredible shoulder stability exercise.

#3: Kettlebell Press

Overhead pressing is awesome but problematic for many. I have one dodgy shoulder which makes pressing barbells impossible, yet the I can press kettlebells all day every day. I’m not alone here, something about the weight distribution, the ability to keep a neutral wrist and the deeper start position (due to the rack position on the chest) seems to take an awful lot of stress away from the shoulder allowing many to return to pressing with frequency.

#4: Kettlebell Goblet Squat

There are many ways to hold the kettlebell for this, mist hold either side of the handle. I find this less than optimal as the arms are often the weak link. Instead, flip the kettlebell upside down with the handle perpendicular to the chest, this way you can cup the kettlebell by the ball with the elbows underneath.
Now you can goblet squat all day long! The kettlebell held on the chest is an ideal way to practice your squat prior to moving into barbell squats. If you already do barbell work, the goblet squat makes for a great warm up and assitance work.
Those four are the essential essentials. But special mention should also go to these favorites.

3 More Kettlebell Movements

#5: Renegade Row

Set up in a plank with the hands on the handles of a pair of kettlebells. Now, transfer your weight onto one kettlebell, drive it down through the floor. Then row the other one. Do not twist, maintain that plank as you pull. Again, not strictly a kettlebell exercise, but the kettlebells make it a bit more user-friendly. By doing this you create an awesome exercise, one of my all time favorites.

#6: Loaded Carries

Simple walk with a kettlebell held:
- By your side
- Racked
- Overhead
- Goblet position
Or a pair of kettlebells:
- Held by the sides
- in the rack
- overhead
- one by the side, the other racked
- one by the side, the other overhead
Go for time or distance, change the style at intervals. Enjoy.

#7: Around the World

Pass the kettlebell around the body, swapping hands in front and behind. Hold it in the corner of the handle to make swapping easier. Allow the body to rock slightly to counter balance the bell and feel your entire core light up!
Why haven’t I included the classical kettlebell exercises of Jerk and Snatch? Well, I don’t believe they are essential, especially if your new to kettlebells or adding kettlebells into a wider training program. The lifts are awesome, but also very technical. I think you can get most of the benefits of a snatch with just the swing and the jerk is unnecessary for most people.