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Monthly Archives: November 2013

  • Manhandling Dumbbells

    strength mag bent press-A-w-text-logo Bent Press: Manhandling Dumbbells

    Let me tell you about one of the least graceful, ugly and horribly inefficient lifts you will ever perform. Before I get to that, I must also say that if you want to get truly real world strong, then you MUST be doing this lift.

    I call it Manhandling a Dumbbell. Technically, I guess you would call it a 2 Hand Single Dumbbell Clean. As you can see in the photo above, this lift was commonly done for the purpose of a “2 Hands Anyhow Lift” with either “2 Dumbbells” or a “Dumbbell & Kettlebell”. The key is that the heavier of the two items would be a dumbbell. Unlike a barbell, that could be cleaned or leveraged into the one hand, how do get the dumbbell into the bent press or jerk position? The rules actually allowed you to use just about any method to get it to the shoulder.

    The amount of weight that can be shouldered this way is quite significant. It is also fantastic to train this movement, because, like in stone lifting, you will find your weak points very quickly. I do have some tips, based primarily on the techniques I have learned from the “One Hand Dumbbell Swing”.

    Allen Collars for Barbells & Dumbbells Allen Collars for Barbells & Dumbbells

    “Manhandling a Dumbbell” Techniques

    1. Start the dumbbell on the floor, on end. Use as small a collar as possible without any extra bar end sticking out beyond the collar. I will use Allen Collars, just like when I set up a barbell to be leveraged.
    2. Don't bother with a hook grip, because you can wrap your other hand around the hand that is actually holding the dumbbell.
    3. For maximum control, the hand that actually grasps the dumbbell handle needs to be the one you will end with, as you will release the other hand as the dumbbell reaches the shoulder.

    “Manhandling a Dumbbell” Additional Tips

    -Don't bother using thick handles with this lift. This is not a grip training exercise, but one where you want to use as much weight as you can handle.
    -5 Sets of 2 Reps will be maximally productive.
    -Backweighting the dumbbell is fine, but make sure to practice backweighting techniques, as it can easily get away from you and become squirlly.
    -I like using larger plates. I sell a lot of our Long Dumbbell Bars for guys to really load up heavy. The reason I use that bar is NOT because of the large number of 10 Pound Standard Size Plates I can load up, but because I can determine where on the bar I am going to actually grab it. It is more important to have the dumbbell on end with an essentially flat end on the ground than it is to have it perfectly center balanced.

    Enjoy your manhandling exercise and be ready to find your weak points. I know that I have found myself doing a lot more ab work, one hand deadlifting, and dumbbell curls after adding this lift to my routine.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Abdominal Exercises with a Slant Board

    Building a powerful midsection is essential serious lifting. It also makes you look good. Choose your

    Rudolph Liska: Slant Board Abdominal Work with Weights
    Rudolph Liska: Slant Board Abdominal Work with Weights

    reason, you need to do it.

    Check out Rudolph Liska, as shown in Mark Berry's book “Physical Improvement Vol. 2”, from 1930. Berry was the Olympic coach in 1932. Remember, this was a time when the Great Depression was in full swing. Weightlifting wasn't a new thing, but you certainly did not find a gym on every corner. These guys also didn't take steroids. They simply had not been invented yet.

    Liska is attacking the abs from both directions. Note, he has added weight. If you want to build bulging muscles, what do you do? You train like a bodybuilder with lighter weights and higher reps. Look at modern competitive bodybuilders, especially in the off season. Now, while forgetting about the Super Heavy Weight Class, look at competitive weightlifters. Those guys don't have big guts. In fact, their “cores” or midsections are tight and powerful. So, maybe it is time for you to pick up some weights for working your abs.

    In the top photo, Liska is doing a standard sit-up with a barbell behind his head. He is not holding a plate on his chest. This makes for maximum chest expansion and range of motion with the abdominals. The first part of the exercise is pulling the barbell off the board. Make sure to use the abs to do this, not the arms or lats. The abdominals are groups of small muscles, so you should try to work them as such and in sequence throughout the range of motion. With a modern adjustable sit-up board you can modify the resistance and the muscle group emphasis merely by changing that angle.

    The second photo is a sit-up board leg raise. I don't advise you to hold a plate with your feet. While, in the original photo, it looks like the plate is tied to his feet, Iron Boots would be a much safer and more effective tool for this exercise. They will also allow you to do an isolateral version, ie. Alternating Leg Raise, with adjustable weight.

    Here is a great home grade ab bench for doing any of these movements.
    http://atomicathletic.com/store/index.php/adjustable-sit-up-board-york-fts.html

    With any of these exercises, the classic 5 sets of 5 reps are a great way to go. As you can see in the photos, Liska had outstanding abs, serratus and oblique muscles.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Black Friday Specials

    Throughout the month of November we will be adding various specials.  We are not doing anything

    SPECIAL: Kettlebell & Iron Boot Boxed Set SPECIAL: Kettlebell & Iron Boot Boxed Set

    just for Black Friday.  However, most of our Specials will be of limited supply, so when they sell out, they are gone and will be pulled from the site!

    Here are 2 great Specials:

    Iron Boot & Kettlebell Boxed Set: http://atomicathletic.com/store/index.php/kettlebell-iron-boot-boxed-set.html

    Bob Hoffman & York Barbell Holiday Special: http://atomicathletic.com/store/index.php/holiday-special-featuring-bob-hoffman-york-barbell.html

  • Reverse Hypers the Hard Way

    List off the great lifters of the early 20th century and Sig Klein is sure to crop up. As a lighter sig-klein-reverse-hyper-with-descriptionweightlifter, I love finding out about his records and how he trained. Most of his many records were set as a 148 pounder, in the days before the US took a team to the Olympics, so they tend to be in lifts that we might call odd lifts. As such, he had some innovative training ideas.

    Reverse Hypers the Hard Way
    Long before the days of Nautilus machines and the Reverse Hyper Machine, smart trainers and lifters realized that you had to train the low back as part of an entire posterior chain movement. While most lifters considered the concept and did things like stiff leg deadlifts, Sig Klein was thinking outside the box.

    Exercise No. 11
    “Lying on bench with weight tied or firmly held between the feet, raise weight with straight legs, as shown in illustration. Lower weight slowly to floor and repeat; inhale raising, exhale lowering. (For muscles on lower back.)”

    The photo above shows Klein holding a dumbbell with his feet to do the movement. This is the otherwise un-named “Exercise 11” from his “Klein Bells” course. This course was published in the days before the Iron Boot, the first patent for which was drawn up in 1939. I'm sure Klein would have used Iron Boots instead instead of a dumbbell, they are simply easier than tying a dumbbell on your feet.

    Iron Boots Connected by a Long Dumbbell Bar Iron Boots with Heavy Duty Straps connected with a Long Dumbbell Bar, Allen Collars, Heavy Duty Standard Collars and 50 Pounds of weight added.

    Having tried this, I highly recommend it, without the tying on part, just hold it. You won't be able to do nearly the amount of weight as with the Iron Boots, but that is OK. You will get some very interesting ankle and inner thigh work that you can't get any other way. Additionally, do this with the Iron Boots, both with the short bars in an isolateral movement and connected with the long bar. Look closely at the photo and you will see that Klein is using a bench that is simply covered with a draped cloth, clearly for aesthetic reasons. Make sure you have a good hold on the bench you are using.

    http://atomicathletic.com/store/index.php/iron-boots-course.html

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Bob Hoffman Holiday Special

    As you may have guessed, the Bob Hoffman Holiday Special of books and other memorabilia sold out in less than 24 hours.  Which means that the item has been disabled on the site.   I am currently working on some variations of that package, for all of you who were interested.  I had no idea there would be this much interest.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • The Bent Press: How to Leverage a Barbell

    Before you can do the classic old time strongman barbell lift called the Bent Press, you have to get it to your shoulder.  There are several ways this can be done, but the Leveraging the Barbell will move the most weight.

    4 Shot Sequence Photos of Barbell Leveraging

    Step 1: Lift Barbell On End

    It is best, if you don't have a classic globe type barbell, to put your plates all the way to the end of the bar.  You can use an Olympic barbell, but be prepared to jam it up permanently.  In the photos, I am using an antique standard size barbell with our Allen Collars on the ends.

    barbell-leverage-sequence-a

     

     

     

     

     

     

     

    Step 2: Find The Center

    Gravity is your friend here.  Find the center point, with palm facing your, like in a curl.  Let the barbell rock to the shouldered position as you drop into your squat.  The longer your barbell the easier this movement is.  Don't forget, your humble model is only 5'3".  Even I find a 7 foot barbell easier.  These are some great collars to use as inside collars.  With the plates all the way to the end, you effectively add "bar length".

    barbell-leverage-sequence-b

     

     

     

     

     

     

     

    Step 3: Drop and Squat

    After dropping under the bar, you simply stand up out of the squat.  It can be very helpful to use your shoulder to steady the bar.  This is something you can't really do with a barbell or kettlebell, simply because you don't have the bar length.

    barbell-leverage-sequence-c

     

     

     

     

     

     

    Step 4: Stand Up

    From this position, you are ready to do your bent press.

    barbell-leverage-sequence-d

  • Tai Chi Balls Getting Ready For Shipment

    Yes.  We do have two different types of finish on the Tai Chi Balls: Clear Coat and Wax.  This is a

    Tai Chi Balls Ready for Clear Coat
    Tai Chi Balls Ready for Clear Coat Polyurethane at Atomic Athletic.

    run that is going to be clear coated.  I love the clear coat finish.  It is very durable and makes the balls look great!

    Most of the clear coat polyurethaned Tai Chi Balls head off to classrooms.  They are very easy to clean... always a good thing.

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