Chaos Bench Press Training
Simple training exercise for the BENCH PRESS which can be used as an alternative to standard barbell bench press. Very similar to the Bamboo Bench Press
Equipment required:
2 Handles
2 Stretch bands (of equal tension)
2 Kettlebells or 2 weights (dumbbells or weight discs are just as good as kettlebells)
Thursday, January 20, 2011
Friday, January 7, 2011
Terry Hollands 155kg Block Press
Terry Hollands155kg Block Press
With block pressing being a key part of World's Strongest Man 2010 and no doubt a part of the future here's the UK's Terry Hollands getting the better of a 155kg block.
Nice work
Odd Object Lifting is always a winner for Strongman Training and weekend warriors a like.
With block pressing being a key part of World's Strongest Man 2010 and no doubt a part of the future here's the UK's Terry Hollands getting the better of a 155kg block.
Nice work
Odd Object Lifting is always a winner for Strongman Training and weekend warriors a like.
Tuesday, January 4, 2011
CoC 3 Sam Solomi 120kgx4 dumbell rows
Awesome display of back strength and grip power from Sam Solomi, with 120kg Dumbbell Rows
Monday, January 3, 2011
Get Strong Fast
Get Strong Fast!
Sounds good, probably too good to be true?
There are certain movements that will help you get stronger faster than others and also stronger in different ways than what you may have done before.
Some movements can be added to your training sessions to make major changes and some can be added as a finisher to ensure you cover all the bases.
The following exercises have been in part been inspired by Dave Tate's 40 Movements series at T-Nation (Dave Tate's Toolbox)
My Top 5 from this series are:
Band through the belt - Basically amount to torturing yourself through a squat/deadlift session by attaching a band through your weight training belt and attaching it to your feet. Be sure not to cause any long lasting back ache with this baby. Also, you can use this through a bench or plyometrics session
Band Tricep Pushdowns - this is another Westside favourite. Simply attach 2 bands of equal tension to a pull up bar and grasp in each hand. Perform a tricep pushdown, aim for 100 reps at end of each session in as many sets as it takes. This one made a real difference to my pressing power after a month of practice. Make sure you don't go too hard on this exercise as it's meant to flush your arms out and give you a pump. NOT destroy your arms so you go backwards.
Zercher Squats - The Zercher squat is a very underrated exercise. One of the best I've used for gaining real strength. It's the only exercise I've ever done that hit the upper quads (may be not possible but certainly feels like it). If you don't know what a zercher squat is then simply deadlift the barbell onto your knees, hook your arms under the bar (using the crooks of your elbows)and stand up. I've also found the zercher a fantastic tool for assisting in atlas stone lifting.
The Zercher Squat
Pull Through - Next is the pull through. Best done using a low pulley row machine or something similar. Stand away from the machine and using double overhand pull the cable between your legs in a rapid movement. As I don't have one, I have used several jump stretch bands attached together and tied to something solid. Alternatively, a kettlebell swing is a similar movement with a little less range of movement.
Chain Suspended Push ups - and finally my favourite of all. Attach some chains with handles to a pull up bar and perform suspended push ups. This really trains over all trunk stability. Also, can be used to perform straight arm movements to hit the trunk even more.
Check out all these and more Dave Tate articles at T-Nation
Sounds good, probably too good to be true?
There are certain movements that will help you get stronger faster than others and also stronger in different ways than what you may have done before.
Some movements can be added to your training sessions to make major changes and some can be added as a finisher to ensure you cover all the bases.
The following exercises have been in part been inspired by Dave Tate's 40 Movements series at T-Nation (Dave Tate's Toolbox)
My Top 5 from this series are:
Band through the belt - Basically amount to torturing yourself through a squat/deadlift session by attaching a band through your weight training belt and attaching it to your feet. Be sure not to cause any long lasting back ache with this baby. Also, you can use this through a bench or plyometrics session
Band Tricep Pushdowns - this is another Westside favourite. Simply attach 2 bands of equal tension to a pull up bar and grasp in each hand. Perform a tricep pushdown, aim for 100 reps at end of each session in as many sets as it takes. This one made a real difference to my pressing power after a month of practice. Make sure you don't go too hard on this exercise as it's meant to flush your arms out and give you a pump. NOT destroy your arms so you go backwards.
Zercher Squats - The Zercher squat is a very underrated exercise. One of the best I've used for gaining real strength. It's the only exercise I've ever done that hit the upper quads (may be not possible but certainly feels like it). If you don't know what a zercher squat is then simply deadlift the barbell onto your knees, hook your arms under the bar (using the crooks of your elbows)and stand up. I've also found the zercher a fantastic tool for assisting in atlas stone lifting.
The Zercher Squat
Pull Through - Next is the pull through. Best done using a low pulley row machine or something similar. Stand away from the machine and using double overhand pull the cable between your legs in a rapid movement. As I don't have one, I have used several jump stretch bands attached together and tied to something solid. Alternatively, a kettlebell swing is a similar movement with a little less range of movement.
Chain Suspended Push ups - and finally my favourite of all. Attach some chains with handles to a pull up bar and perform suspended push ups. This really trains over all trunk stability. Also, can be used to perform straight arm movements to hit the trunk even more.
Check out all these and more Dave Tate articles at T-Nation
Saturday, January 1, 2011
How to Deadlift Properly
Great instructional video from Smitty of the Diesel Crew about How to Deadlift Properly without wrecking your back.
Check out how to break through your deadlift sticking point
Check out how to break through your deadlift sticking point
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