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Atomic Athletic Blog

  • 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.

  • 1932 Atlanta Police Department Gym

    Caption: “Here we see the barbell section of the Atlanta Police Department gym, under the personal, efficient, directorship of Edward Rosendahl, standing on the extreme right.  No wonder the Atlanta police force are strongly erect and vigorously alert.  They are an example which the police departments of other cities could copy with pride.  Instructor Rosendahl is the enthusiastic, aggressive type that accomplishes great things in body building training.  He also conducts two other schools in the city of Atlanta, Ga.”

    Equipment List: Based on Close Examination of Photo

    Old Time Strongman Gym Atlanta Police Department Gym: Circa 1932

    Adjustable Barbells
    Adjustable Dumbbells
    Adjustable Kettlebell Handles (Milo Bar Bell 1908 Tri-Plex Type): York improved on this design about 10 years later and we sell that type now. They are extremely versatile and are the preferred type to use for the competition type crucifix hold, found here: http://atomicathletic.com/store/index.php/kettlebell-handles-pair.html

    Globe Kettlebells (Milo Bar Bell Duplex Type)
    “Pro-Style” Barbells: Various Weights
    “Olympic” Plates – In a Rack
    Block Weights (I have some antique Toledo brand for sale here: http://atomicathletic.com/store/index.php/antique-toledo-block-weight-50-pounds.html

    Parallel Bars
    Wooden Seats/Benches
    Spring Steel “Crushers”
    Strands (Spring Type Chest Expanders)
    Barbells Racks
    Dumbbell Racks
    Plate Racks
    Tons of Plates
    Photos of Boxers, Wrestlers & other Strength Athletes

    Keep checking back, as I am doing an analysis of the equipment with related links, with the actual caption.

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

  • Brodie's Saloon & the Kennedy Lift

         "Steve Brodie, the man who took a chance, he jumped off the Brooklyn

    Chain Bar Heavy Lift Strongman Hip Lift with Train Wheels

    Bridge(so they say) had a saloon on the Bowery back in 1892 with a gym in the rear. This was not unusual. A lot of barrooms supported gyms. The author (York Barbell's Gord Venables) visited the Turnverein in Union City, New Jersey, in 1960 and it was back of the bar in a Swiss Restaurant.

         Bill Kennedy, a New York carpenter, performed nightly at Brodie's Saloon, lifting 1500 pounds in the straddle deadlift with handle and chain. The lifting feat became popular among strongmen of that era and it now bears his name - The Kennedy Lift." (Strength & Health, “Incredible Feats of Strength”, Venables, Oct-Nov 1974, p. 59

    Atomic Tip: Using the Hand & Thigh Bar with the Chain Lift Bar for a Kennedy Lift will allow you to go much heavier than a Jefferson Lift (barbell Straddle Deadlift), as you can “set” the bar in the partial movement. While you certainly can use bumper plates, cast iron 100's are far more dense. Make sure you use accurate ones, or at least weigh them so you can get the weight right from one end of the bar to the other. Obviously, you want the chain lift bar to have a balanced load, without loose wobbly collars.

  • More Than Sit-Ups

    Throwing out the Ab Work
    Let's make your training more interesting. First, we are going to throw out the half hour of ab work.

    Bent Pressing Bent Pressing

    Instead, we are going to start a training program aimed at learning the bent press. You may or may not like the bent press, or even get to the point where you are doing any really high weights, but the strength journey will be worth it. You will also get plenty of serious abdominal work.

    Today, we aren't even going to get into doing the bent press. We are going to go over some of the steps toward getting into it. Even if you are an experienced bent presser, breaking down the lift and working these related lifts will really help your max-out lift.

     

    http://atomicathletic.com/store/index.php/classic-core-training.html

    Go Into The Gym
    I was going to start this off with some history, equipment tips and other related items, but I know that you can't wait to get into the gym. So, print off this Atomic Athletic Bomb Proof Bulletin/BLOG posting, put on your sweats and take it straight to your garage gym. I will throw the background stuff into the instructions and the first workout.

    These are the 1st Lifts you will be working on:
    Goal Oriented Stretches
    One Hand Barbell Deadlift
    Leveraging a Barbell
    Over Head Squats: 2 Handed & 1 Handed
    Dumbbell Clean & Press
    Side Bends

    Set Up Your Equipment
    Standard Size Barbell, Weights & Collars
    Olympic Barbell, Weights & Collars
    Pair of Dumbbells
    Single Dumbbell, Weights & Collars
    Chunk of Rubber, or Rubber Flooring

    I know, it looks like there is some duplication there. You will also be modifying the weights you have these items loaded up to, during the workout. However, I believe the set-up is half the warm-up. Some of you have neat lifting areas with all this sort of thing easily accessible and some don't. There are some variations and substitutions possible as well. That will become obvious along the way.

    Workout

    1. Set up your equipment with starting weights.

    2. Stretch: Focus on your back, abs (I love the yoga cobra stretch), hamstrings, quads and full squat movement. A 5 Minute Warm-Up with Indian Clubs would also be really good for the entire shoulder girdle.
    3. Leveraging The Barbell: I recommend using the longest length standard size bar you have, loaded with the plates all the way at the ends of the bar. You will stand the bar on end, find the center point and “rock it” on to the shoulder. You can get really heavy with this, but if you have never done it before, certainly start light.
    5 Sets of 5
    4. One Hand Barbell Deadlift: Use a rotating Olympic Bar & Do both sides
    5 Sets of 3
    5. 1 Hand Overhead Squat 5 x 3
    6. 2 Hand Overhead Squat 5 x 3
    7. 2 Dumbbell Clean & Press 5 x 5
    8. Barbell Side Bends 3 x 10
    9. Stretch

    More will come in future articles.

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

  • 25 Pound Chrome Plates are Sold Out

    Yes.  The Special we had on 25 Pound Chrome Standard Size Plates is over.  That is why you cannot find that item on the web site.  When I sent out the Atomic Athletic Bomb Proof Bulletin reader notice, they flew out the door.  That was a discontinued product that needed to be cleared out, which means I can't get more of them.  Pay attention for more Discontinued/One-of-a-Kind/Collectible items...

    If you are reading this BLOG post, and you are NOT on the NEW Atomic Athletic Bomb Proof Bulletin e-mail list, but wish to be, the sign-up is on the front page of the site... here it a link: http://atomicathletic.com/store/index.php/ Go to the Lower Left of the screen.

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