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 :

• Gem From The Vault : Neck Training Methods
  Scott Andrew Bird | follow @scottbird
  For strength, safety or simply to look great in a suit.
  

• Looking At : Apr 21, 2024 Scott Andrew Bird | follow @scottbird What’s been going on this week? Quite a lot actually.

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 : Lifting Weight in the Splits? (MovementbyDavid – @MovementbyD)

Interesting lift.

Gymchat 278 – TBA

We’re still finalising the details for this week’s discussion. I’ll post them on the blog (and X, Facebook 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 133 we discussed Workout Nutrition with Examine.com‘s Kurtis Frank, and ‘Captain‘ Kirk Fontaine. Great conversation.
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.

Checking Out : CIRCUL RING (Smart Ring)

Looks great. Yet another entrant to the Smart Ring space – the CIRCUL RING. Once again, a clear focus on the health-tracking side of things, together with an ability to automatically adjust its size. A little video :
The CIRCUL RING.

Tip of the Week : Use a Weight You Can Control

Each week we publish a number of tips and techniques via X (Formerly `Twitter`), the blog; and the newsletter. Wherever you are, there’s always a way to improve what you’re doing. This tip comes to us from the enigmatic Gerard F, and is a snippet from a series of very interesting conversations surrounding the insights of the ‘Iron Guru‘, Vince Gironda.

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The full quote is :  

Use a weight you can control, and control the weight you use.

This applies to a lot of things, but in this case we were talking about the bench press. Gerard noted :

At best the Bench Press is an “OK” exercise even when done correctly, but nearly everyone performs it based on the wrong concept. Using 8-12 reps its OK, but what happens is, when the reps get tough, your form goes bad, the back arches and/or your torso torques; stress goes from the chest to the triceps to the shoulder/cuff, and your strong side lifts the load that your weak side can’t handle.

Over bench pressing gives you a circle looking chest, that’s when the shoulders and tris are developed because the chest can’t handle the weight, and what happens is the shoulder and tris are targeted more than the pecs.

Very interesting. Would love to hear your thoughts on the subject.

Unlock Your Hips, Unlock Your Squat

I get a lot of questions regarding the impact of ‘unlocking your hips‘ on heavy squatting. Rick Kaselj goes into it in plenty of detail in the ‘Unlock Your Hip Flexors‘ program; and I’ve also posted a brief video below which demonstrates/explains some of the exercises.
Both (working with Ryan, and Rick’s program) are highly recommended. And as always, we love hearing your feedback – if you sample any of the above exercises or the ‘Unlock Your Hip Flexors‘ program, we’d love to hear about it.

Exercise Of The Week : Overload Kettlebell Press

The current issue of Hard Style [.pdf, 8.6mb] contains an interesting excerpt from Enter the Kettlebell on Overload Presses. This looks at 3 ways to work up to military pressing a heavier kettlebell than the one you’re used to using. Pavel goes into more detail on the DVD, but briefly :
The Long Push Press From the newsletter :

The push press is a “cheating” press that allows you to use a leg kick to help your arm and shoulder to put up the weight.

Clean the kettlebell and go into a full front squat. Drive out of the squat and push press as you are nearing the top of the squat.

The Backup Press Again, from the newsletter :

Clean the kettlebell and start pressing it in the familiar outward arc. As soon as the kettlebell clears your chin, push its body–not the handle, not your arm, but the ball itself–with your free hand.   Don’t push straight up, but up and to the side. You will feel the pec on the backup side if you do it right.

The Loaded Clean Once again it’s over to Pavel :

…when you do your kettlebell cleans. Even though you do not plan on pressing the kettlebell, load your body as if you will. Tense the glutes, brace the abs, “root” your feet into the deck, flare the lats, crush the handle. Pause momentarily, a coiled spring of tension, then drop the kettlebell. Five sets of five will do the job.

Time to grab my favourite toy and try these out.

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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.

Fitness Reading/Listening For The Week : ‘Pain & Performance : The Revolutionary New Way to Use Training as Treatment for Pain and Injury’ (by Matt Fitzgerald, Ryan Whited)

It’ll come as no surprise that we discuss a lot of fitness-related books, courses & podcasts; on this site as well as the various networks noted in the sidebar. Matt Fitzgerald & Ryan Whited’s ‘Pain & Performance : The Revolutionary New Way to Use Training as Treatment for Pain and Injury’ is an intriguing look at the use of exercise as a treatment for various types of pain. Very interesting area. Incidentally, I’m always looking to add to the ‘books to read‘ list. If you’ve come across something which you’d love everyone else to check out, drop me a line. There’s also a list of our all-time fitness suggestions over there. Dive on in.