Strength & Fitness Newsletter

What's This?

The Strength & Fitness Newsletter is a weekly email newsletter which summarises the things added to Straight to the Bar (as well as a few gems from the archives). Absolutely free.

btw, I’d love to hear your feedback – both on the individual items and the newsletters themselves. Drop a comment below the relevant issue, or swing by Twitter ( I’m @scottbird ).

 

cheers,

Scott

DragonDoor Workshops

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

Podcasts

I listen to an ever-changing pool of podcasts, discussing the many aspects of training and nutrition possible. Most recently :
FoundMyFitness (Dr Matthew Walker on Sleep)

Over to you. Any you’d recommend?

Strength Training on Instagram

It’s fair to say that we’ve checked out quite a few images over the years – on Flickr & Smugmug in particular.

A friend of mine just pointed me to Chris Stanciu ‘s Instagram feed, which contains a great mix of nutrition and workout images :

instagram.com/officialgainsthetics.

Twitter Lists

I use Twitter for a number of things, as I’m sure everyone else here does. To talk about strength training, nutrition and many other topics. Works well.

To make this a little easier – and so people can dive right in to the topics that interest them – I use Twitter’s ‘List functionality quite a bit. There’s a full list of them here :

https://twitter.com/scottbird/lists

Whatever you’re in to, it’s all there.

NB : the above lists are always being fine-tuned. If you know of someone who tweets regularly about a particular subject and should be on one of them, let me know.

Other (Daily) Newsletters You Might Like

Finally, for a daily dose of tangentially-related information – check out the following. All are compiled daily, and cover the following topics :

Electric Cars in Australia (great way to help tackle air-pollution)
Leave It In The Ground (tackling air-pollution from a slightly different angle)
Better Sleep Nightly (my favourite form of recovery)

And yes, they’re absolutely free.

Ferocious Fitness (Phil Ross, Marty Gallagher)

Remember this? Great book. Ferocious Fitness:A Fighter’sProven Action Planto Develop Blazing Power, Animalistic Strength and Killer Conditioning is a distillation of Phil Ross’ trainingwisdom, in the form of a superbly comprehensive book.

We took a look at the digital version recently, and you’ll be pleased to know that the paperback version is now available. Definitely worthy of a place on the fitness shelf.

Phil Ross’ Ferocious Fitness.

NB : There’s a full list of all the equipment/books/videos we recommend over in the SttB Strength Store. Dive in.

Monday, 23 Jul 2018

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 : The Pseudo Planche Pushup & Variations (Austin Dunham)




Nice one.

Gymchat 278 – 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 155 we discussed Triathlon Training with Triathlete and Pilot Chas Melichar and Personal Trainer Kirk Fontaine. Great conversation.


If you missed the live stream (or just want to go over a particular point again), you can see the entire transcript 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 : Overhand Card Tearing

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.


Tearing cards

Completed tear.

When it comes to the various feats of performing strongmen & women, one that frequently comes to mind is the tearing of a deck of cards. In the article Overhand Card Tearing, Bikes Cut the Correct Way, Adam explains the basic technique for doing exactly that :

  1. Hold it firmly

    Hold it firmly.

    Hold the deck firmly with your weak hand (right side shown for me) with the deck firmly and horizontal to the floor.

  2. Pinch the deck

    Pinch the deck.

    Pinch the deck with the strong hand with the thumb and index finger. It’s the same grip you use to use a remote control.

  3. Pull towards your chest

    Pull towards your chest.

    Pull your strong hand (pinch side) towards your chest. The index finger splits the deck. You must pinch hard!

  4. Turn your weak hand towards the floor

    Turn your weak hand towards the floor.

    Continue to pull hand towards your chest, turn your weak hand towards the floor. The deck will rip – not twist – if you have a tight grip. The tear line will be clean.

  5. Separate the deck

    Separate the deck.

    Continue to pinch the deck hard and pull back towards your chest until you separate the deck. The line will be a clean cut right through the deck. With this method you can put the cut anywhere you want on the deck.

Tearing cards

Tearing cards.

It takes pain tolerance and hand strength with this method. Keep practicing. THERE IS NO TRICK. Rub some lip balm on your hands after you tear if the skin is raw.


I can now rip decks of bicycles in less than 3 seconds, and quarter them in a second with this grip. It makes you strong.

NB : it’s certainly possible, but by no means easy. If you enjoyed doing that and would like to take it a step further, check out Jedd Johnson’s superb Card Tearing eBook. Invaluable resource.

Checking Out : AirSelfie2 (Small camera drone)

Interesting idea.
I’m always on the lookout for new ways to document my own training (typically outdoors, various locations), and this is an intriguing option – the AirSelfie2 (think small camera drone). Anyone tried one?




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 : Sonnon’s Lawnmower Extension




Another great Ring exercise – Scott Sonnon’s Lawnmower Extension. Love it.


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.


Free Downloads from the Strength Kit

Returning to Heavy Training After a Break

I recently added a number of resources to the Straight to the Bar Strength Kit, and as a Strength & Fitness Newsletter subscriber you’re more than welcome to download as many of them as you like. Several great eBooks, audio files and videos – all absolutely free.
Just head over here, save them to your hard-drive, and dive in.
Good stuff.
NB : This is an ever-changing list. If you’d like to put your own work in front of a fantastic strength-focussed audience, let me know.

Podcasts

I listen to an ever-changing pool of podcasts, discussing the many aspects of training and nutrition possible. Most recently :

James Grage Theory (Podcast #29, Fitness Frustrations)

Over to you. Any you’d recommend?

Strength Training on Instagram

It’s fair to say that we’ve checked out quite a few images over the years – on Flickr, Smugmug, and of course Google+.
A friend of mine just pointed me to Chris Stanciu ‘s Instagram feed, which contains a great mix of nutrition and workout images :
instagram.com/officialgainsthetics.

Twitter Lists

I use Twitter for a number of things, as I’m sure everyone else here does. To talk about strength training, nutrition and many other topics. Works well.
To make this a little easier – and so people can dive right in to the topics that interest them – I use Twitter’s ‘List functionality quite a bit. There’s a full list of them here :
https://twitter.com/scottbird/lists
Whatever you’re in to, it’s all there.
NB : the above lists are always being fine-tuned. If you know of someone who tweets regularly about a particular subject and should be on one of them, let me know.

Ferocious Fitness (Phil Ross, Marty Gallagher)

Remember this? Great book.
Ferocious Fitness : A Fighter’s Proven Action Plan to Develop Blazing Power, Animalistic Strength and Killer Conditioning is a distillation of Phil Ross’ training wisdom, in the form of a superbly comprehensive book.
We took a look at the digital version recently, and you’ll be pleased to know that the paperback version is now available. Definitely worthy of a place on the fitness shelf.
Phil Ross’ Ferocious Fitness.


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.