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.

NB : if you’d like to share your own images, just add them to one of the sites noted above and send us a link.

Strength Training on Facebook

I suspect you love talking about strength training constantly (certainly the case here), and you’re always on the lookout for places to do that. Comments on various sites, forums as well as various in-person communities.

Online, I gravitate toward both Twitter and Facebook. In addition to the SttB offerings, here’s another one you may wish to check out :

Garage Gym Reviews (Cooper Mitchell’s page)

We’ve noted a few of his videos in the past, and they’re great for diving in deep on a particular type of equipment. Nice one.

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 :

Aging & Longevity (living for a very, very long time)
Electric Cars in Australia (great way to help tackle air-pollution)
Better Sleep Nightly (my favourite form of recovery)

And yes, they’re absolutely free.

Bruce Lee : The Art of Expressing the Human Body (Bruce Lee & John Little)

If you’ve ever watched a Bruce Lee film and marveled at his strength, speed, agility, endurance, flexibility or muscularity, this book should take pride of place in your collection. Unlike many other writings covering everything from Lee’s training methods to nutrition, this book is based not on the recollections of people around him; but on Lee’s own notes. Brilliant.

Definitely worthy of a place on the fitness shelf.

Bruce Lee : The Art of Expressing the Human Body.

Monday, 6 May 2024
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 Did Pre-Steroid Bodybuilders Get So F***ing Jacked? (Alexander Bromley@Based__Strength)


Some fascinating strength history.

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.
Nathan Teodoro
Nathan Teodoro.
Previously : In Gymchat 135 we discussed Conditioning II with TDA Training‘s Nathan Teodoro, and CaptainKirk 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 : YHE BP Doctor FIT (Blood Pressure Smartwatch)

YHE BP Doctor FIT
Looks great. The YHE BP Doctor FIT is a smartwatch which monitors your heart rate, blood oxygen levels, sleep quality, and stress levels. Great combination. A smartphone app completes the picture. The YHE BP Doctor FIT.

Ever Tried Kettlebells?

If you've seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Tip of the Week : Buying a Power Rack – Determining the width you’ll need.

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 following a discussion I had over the weekend (I was helping a friend choose a power rack), and is a snippet from the article ‘Buyers’ Guide : the Power Rack‘. Determining the width you’ll need.
Although the width of a barbell never changes (within one type, that is – standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack’s minimum width will depend largely on what you’re going to do with it.
Sumo squats and rack pulls will take the most room; somewhere around 40″ would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).
 
If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you’re buying them both at the same time, great. Test them out.
One more thing to note with the bench inside the rack – if you plan to use dumbbells from the bench, make sure there’s plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea – a couple of rubber mats will do nicely.

Good stuff.

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 : Kettlebell Sots Press

Viktor SotsThe Sots Press is a fairly recent (as far as these things go) exercise, named after great Russian weightlifter Viktor Sots (pictured). If you were watching top-level Olympic weightlifting in the early 1980s, chances are you’ve seen him on the platform. Despite its relative newness, the Sots press is little more than a combination of two well-known exercises: the squat and the overhead press. It’s a great mix. Performing the Sots press It’s a fairly simple affair, consisting of 3 basic steps :
  1. clean the kettlebell
  2. squat down (as deep as possible)
  3. press the bell (still squatting)
Things to bear in mind
  • The ‘squat down’ phase is simply a Front Squat. Pull yourself into the hole using your hip flexors, rather than just allowing yourself to fall into it.
  • Once you’re in the hole, make sure you’re tight (particularly abs and glutes).
  • Maintain eye contact with the bell as you press it.
  • If you find the weight of the kettlebell too much, simply fall over and drop it. From a safety point of view, providing you have good stability in the squat, this is a particularly safe exercise. If your squat isn’t up to par, don’t even think about this one.
Variations Punch Gym‘s Anthony DiLuglio demonstrates [.wmv, 3.2mb] the Alternating (or See-Saw) Sots Press in his latest newsletter. Well worth a look. Further thoughts The first step mentioned above – clean the kettlebell – is a relatively simple matter once you have mastered the Swing. If you haven’t got to this stage, or you’re not yet comfortable with the Clean, get to that point before trying this exercise.

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 : ‘End the Insomnia Struggle: A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep ‘ (by Colleen Ehrnstrom PhD & Alisha L. Brosse PhD)

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. Colleen Ehrnstrom’s ‘End the Insomnia Struggle: A Step-by-Step Guide to Help You Get to Sleep and Stay Asleep’ is a great look at a CBT-I approach to ending insomnia at home, in your own time. Nice and thorough. 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.