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 : The Step-up : a Real Squat Alternative?
  Scott Andrew Bird
  Nice and heavy.
  

• Looking At : Dec 1, 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 : RFK Jr’s Likely Impact As HHS Secretary (Lifespan News)

I suspect the simple fact that he regularly trains (and looks like he’s been doing so for many, many years) will go a long way. The ‘do as I do’ approach. ( And I personally agree with his skeptical – rather than simply for or against – stance on things ).

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 169 we discussed Recovery Foods with Triathlete and Pilot Chas Melichar. 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 : Ionic Dual (Gyroscopic Device)

Interesting idea. I was chatting to someone yesterday about tools like this – the Ionic Dual : a gyroscopic device, think Powerball. A little video :
The Ionic Dual.

Tip of the Week : Use Checklists in your Training

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.

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Checklists are one of those things that seem so simple as to be almost pointless. Not really worth the effort. However, they’re very powerful things indeed.
The basic logic behind using a checklist is pretty straightforward. As Adam Stoffa notes in the article Checklists and Complex Problems :

An example from training might be properly warming up. Everyone knows it’s foolish to engage in physical training without warming up first, but with time pressure, competing interests, or environmental stress, this step occasionally gets skipped. The risks associated with skipping this step, are significant. Pulled muscles are a major setback to a training program. When you balance the interests involved, saving a few minutes versus suffering a major setback, the risk associated with skipping this key step is unacceptably high. Therefore, item number 1 on your checklist could be:

1. Complete Warm Up Exercises

And yes, although it looks almost laughably simple, this absolutely works. The checklist approach is very highly recommended indeed.

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 : Row, Row, Row

This is just a quick look at several of the popular – as well as a couple of the less well-known – rowing exercises for the back. Naturally, there are many other ways to work the same muscles (particularly the lats), including the many varieties of pull-ups and pull-downs. Bent-over Row For a long time, the Bent-over row was a bodybuilding staple. Despite being seen a little less these days, it’s an excellent exercise. As with many on this list, there are several ways to do them. Standard Stand with feet wider than shoulder-width (I realise Arnold’s using a narrow stance here), with the loaded bar on the ground in front of you. Bend at the waist, bend legs slightly, flatten the lower back, grab the bar with a wide overhand grip and pull it to your chest. The plates should be just off the ground at the lowest point, and the bar is pulled to mid pecs.
Pendlay Row This is really just a very strict bent-over row, with the bar pulled to the abdomen. It is often performed using an underhand grip. Yates Row Dorian Yates famously used a modified bent-over row with great success. The differences from the standard variety are: standing more upright (torso at about 70°), use of an underhand grip (so as to allow more bicep involvement) and pulling the bar to the navel.
Dumbbell Row With one knee and one hand (left knee and left hand if working right side) on a bench, and a dumbbell on the ground at its side, grab the dumbbell and lift it straight up by contracting your lat and bending your arm. Slowly lower it, and repeat. Dumbbell Row (Tripod) Rather than placing one knee on the bench, stand behind the bench and only use a hand for support. The front leg should be slightly bent, the other one a little further back (but straight). Lift the dumbbell as usual, but add a slight twist at the top to increase the ROM.
Lying Row This is essentially a bent-over row done whilst lying face-down on a bench. The bar is pulled to the chest (or as close as the bench allows). T-bar Row I first saw Arnold doing this many years ago – a very impressive looking exercise. With the weight on one end of a bar (and something else holding down the other end), straddle the bar, grab it a little below the plates (with both hands) and pull it to your chest. Note – if the other end of the bar isn’t weighed down enough, you won’t be having kids anytime soon.
Chest-Supported Row Somewhere between a T-bar row and a Lying Row, only using an incline instead of a flat bench. Seated Cable Row Grab the handle, lean back slightly with legs bent and pull handle to waist. Pull shoulders back, push chest forward and straighten back during contraction. Return until arms are extended, shoulders pulled forward, and back flexed.

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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 : ‘Ready to Run : Unlocking Your Potential to Run Naturally’ (by Kelly Starrett)

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. Kelly Starrett’s ‘Ready to Run : Unlocking Your Potential to Run Naturally’ outlines how performing a bit of daily maintenance work can prevent/repair many running-related injuries. Wonderful. 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.