Strength & Fitness Newsletter

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 :

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 Set Up Bands and Chains




Although he’s demonstrating their use with the bench press, the same basic idea applies to any lift at all.

Gymchat 277 – 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 223 we discussed Progressive Calisthenics (with Personal Trainer Al Kavadlo, joined by Strongman & Personal Trainer 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: Rice Bucket Rehab

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.


In the discussion on Recovery Work for the Hands we noted several superb recovery techniques, including the ever-popular Rice Digs.
If you’ve never tried doing these, the process is incredibly simple. From the post ‘Rice Digs (for Grip-Training Warmups)‘, a brief description :

The exercise is an extremely simple one; pour some uncooked rice into a bucket and repeatedly burrow your hands into it. Make fists, rotate your wrists and generally move your hands around whilst they’re surrounded by rice.
To make it more difficult, use sand or even lead shot instead of the rice. Nice and painful.

NB : All other things being equal, a finer material will feel more difficult. Things like lead shot have less give, and will quickly prove challenging. Rice is a good starting point.
And to make things a little clearer, have a look at the video below. Great exercise.



Checking Out : Rings of Power (Mike Gillette)

This looks superb.
Mike Gillette’s ‘Rings of Power explains the various ways to use – progressively – this incredible tool. With clear emphases on both strength and rehabilitation, it’s an ideal starting point for many. Particularly the ‘over 40‘ (of which I’m a proud member) crowd.
For a glimpse into the world of ‘Rings of Power‘, a brief quote from the review page :

If you care about getting strong, staying strong, and remaining injury free, Rings of Power is essential reading. I incorporated rings into my own training program a couple of years ago and am glad I did. At 45 years old, I am able to continue my strength pursuits unhindered by the joint and tendon injuries that plague many in the over-40 athletic community. – Dr Chris Hardy

Mike Gillette’s ‘Rings of Power‘. Perfect.


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.

Exercise of the Week : Three Blocks Pull-up




It’s always great to find new chin-up variations. Here’s the Three Blocks Pull-up.


Incidentally, if you’d like to get in touch regarding this or any other aspect of strength, you can contact me here. Look forward to hearing from you.

Want to Guest Host a Gymchat?

I love the Gymchats – great show. Fantastic to hear how everyone trains.
To help uncover even more, I’d like to extend an invitation. For you to act as a Guest Host, and interview someone you know about their own workouts & competitions. Whether that’s a work colleague, training partner or just someone you know who likes to lift.


If you’d like to Guest Host an episode or two of the show, let me know. And if you haven’t watched any yet and would like to see what they’re all about, there’s a full list here. Cheers.

Images of Strength

Wide Plate Pinch

Wide Plate Pinch.

As you might expect, we love seeing training-related photographs. Pics of your home gym, DIY equipment, workouts, diet or competitions – it’s all fantastic.
If you’ve got an image or three that you’d love to share with a strength-focussed audience, just upload them to Flickr/Instagram/SmugMug and send us the link. Cheers.


Straight to the Bar Strength Calendar

Taking part in, helping out with or going to watch an upcoming strength competition?
Tell us about it.

Kettlebell Exercise Demonstrations & Tutorials

Pavel Tsatsouline with Flamebell

We’ve looked at a lot of kettlebell exercises and variations over the years – in the form of tips, tutorials and demonstrations.
Where do you find them all? Right here – a complete list of Kettlebell Exercise Demonstrations & Tutorials.
Enjoy.

A Daily Dose

Straight to the Bar Daily

Love this stuff? Same here. If you’re looking for a daily dose of strength-training goodness, grab the Straight to the Bar Daily.
Absolutely free.

Giving

If you’ve been training for a while, gradually cleaning up your diet, no doubt you’ve experienced the amazing power of transformation. It’s a tremendous feeling.
If you’re ready to give someone else a hand to transform their own lives – through education, sharing equipment, financial help – take a look at the full list of organisations on the Giving page. Cheers.