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Strength Equipment Nerd

  • Head Shot

    Black eyes and bloody noses are what most people think of when talk turns to head shots in this industry, but I'm happy as heck to have gotten one this time. You see, earlier this week the Sentinel-Tribune Newspaper photographer did my head shot with his camera.

    I've got a new monthly print column starting called “Body of Work”. Bland bouncy “fitness trainer” fare this is not. I'm writing an old fashioned exercise column with a twist. You should have seen the news room when I walked through to the photo studio. The Editor wasn't kidding when she said that my pieces had made the rounds to the various desks.

    It's really just a matter of time before they start rolling out, so stay aware and I will post when the first one goes to print. I know it's just once a month, but I'm super stoked about this.

    All the best,
    Roger LaPointe

  • Motivation & Muscle Podcast

    FBC Motivation & Muscle Podcast
    Fiorillo Barbell Company's "Motivation & Muscle" Podcast

    Make sure to regularly check out the Fiorillo Barbell Company podcast "Motivation & Muscle". Atomic Athletic's Roger LaPointe is featured every Tuesday, with his regular discussion with Eric Fiorillo. Last Tuesday's podcast was on "Building Muscle Size, Bulk & Power with the Pullover". The previous podcast was "All About Iron Boots: Dumbbells for your Feet". Enjoy.

  • Pain in the Neck Exercises or Neck Strengthening Exercises for Concussion Avoidance

    Dull topic?

    Padded Nylon Head Harness
    Padded Nylon Head Harness

    Neck strengthening exercises low on your list for training? Jack will be a dull boy if he skips his neck work. In fact, if Jack is getting concussions because he skipped his neck training, then he will become a very dull boy. \

    Neck work reduces the incidence of concussions. “Mike Gittleson, (University of) Michigan's former strength and conditioning coach for 30 years, is one of the leading advocates of strengthening the neck to avoid concussions. He speaks on the topic at conferences all across the country,” (Cohen, Michael; Sports Illustrated Web Site, September 28, 2012 ). I first heard Mike speak on the topic when I was on an NSCA speaking roster with him at Ohio State University.

    I've always done neck work, as part of my Olympic weightlifting training. I added to my neck work when I worked with Bill St. John. Later, I added to my neck work again, after meeting Gittleson, almost fifteen years ago. Neck work was so important to the U of M program, his facility had 12 neck machines. They had very few concussions and a great record.

    The key is reducing concussions is strength. Cantu and Comstock have done some great quantitative research on the subject, that backs backs up Gittleson's real world experience, ““What Cantu and Comstock have found to be the crucial measurement is the actual strength of the neck, which they documented using scales that measured the pounds a neck could move. Their data shows that the quartile of athletes with the weakest necks suffered the greatest number of concussions, while the quartile with the strongest necks suffered the fewest.” (Sports Illustrated)

    Keep checking out the BLOG tonight. I am putting up some great stuff about neck training over the next few days. I know, you are saying that you don't do a contact sport, so who cares. How about this fact. Bill St. John was a top five Mr. America competitor who could do dead hang snatches with 310 pounds, for reps. His lifting was top notch, neck strength legendary and he had one of the all time top physiques... More tomorrow and more tonight on the BLOG.

    Neck Exercises

    There are a lot of ways to get a neck strong.  Ultimately, there are a lot of muscles in the neck, some of them big and some of them small, each of which can get bigger and stronger.  Neck machines are great, because it is easy to quantify improvement over time and compare athletes.  Unfortunately, not every weight room, especially garage gyms, can dedicate the space and resources to a neck machine.  That leaves free weights.  There are free weight exercises for shrugging, snatches and cleans.  The Hise Shrug and Overhead Hise Shrug are also fantastic.  Here are a couple of options for stimulating muscles other than the traps: manual resistance, Leather or Nylon Head Harnesses that utilize weights, Head Harness for rubber resistance bands, bodyweight exercises, plates, and the Kushti Gar Nal.

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

  • Limited Supply Specials

    Pearl & Scott Forearm Blasting SPECIAL
    SPECIALS Sample Item

    Atomic Athletic found great stuff in the warehouse!

    We have started doing warehouse modifications, thanks to the endless, horrible winter we had.  Basically, we are getting ready for next winter and in the process, we have found a bunch of items that are collectible, maybe discontinued, possibly very unusual, ie. very LIMITED Supply.  We are not giving them away, but we are putting good prices on them.  I am also putting the quantity available and a shipping price, if it is being shipped only a certain way.  Here is the SPECIALS Category page: http://atomicathletic.com/store/index.php/specials.html

    Check it out now.  I will be trying to remove these items as soon as we are sold out.

  • Crater Holes and Long Stares

    All over this country, from small towns to major cities, garage gym lifters are getting long stares and

    Custom Shot Loading Globe Strongman Dumbbell
    Jeff "T-Rex" Bankens: Liftin in Louisiana. Custom Strongman Dumbbell.

    quizzical looks from neighbors and passing children. The long winter is over and everyone is headed outside. Lifters are no exception.

    I have one customer who swings his Persian Meels on his apartment rooftop in New York City and another doing snatches with a custom strongman dumbbell off the bayous of Louisiana. From Marquette, Michigan to Muscle Beach, California lifters are hefting “odd ball stuff” in the great outdoors.

    Good for you.

    Let those poor timid souls shake their heads and wonder, “Why?”, thinking you are crazy. The fresh air fills your lungs with extra power. You are a lifter and you know that sunshine will give you Vitamin D and make you even stronger. Most of all, you are having fun.

    If you have never trained outside, then now is the time. Grab a pair of Indian Clubs, a stone ball, or your challenge dumbbell and lift in the grass.

    OUTDOOR WORKOUT

    Here is a quick outdoor workout. All you need is a stone, a chin-up bar or tree limb, those clubs and that dumbbell:

    Warm-up with light clubs: 5 Different Swings x 20 Reps, non-stop
    One Hand Dumbbell Clean & Press: Right Hand 5 x 3, then Left Hand 5 x 3
    One Hand Dumbbell Clean & Jerk (with a split): Right Hand 5 x 3, Left Hand 5 x 3
    (Try to get your split as low as possible.)
    Pick up your stone. Front Squat 5 reps, Walk with it around your house, when you are about to fall over, try to get 5 more Front Squats. Drop it. If you aren't back to where you started, then continue this process until you do get back.
    Chin-up/Pull-up Bar: 10 Chins, 10 Pull-ups, 10 Alternate Grip Pull-ups, 10 With the other Alternate Grip Position Pull-ups. If you can't get 10 reps, straight through, get as many as you can, rest and continue. Don't do cheater “kipping pull-ups”. Get your full range of motion and when you finish a set, hang, stretch, rotate your hips and work your abs and low back until everything is loose and relaxed. This will have you ready for your next workout.

    I hope you enjoyed this workout. It's one of my favorites.

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

  • Battleship Ready

    Ever been on a battleship?

    Manual Of Physical Training 1931: British Army British Army "Chin-Up" Training with Over Grip, Cross Grip, Under Grip and Oblique Grip.

     

    No wasted space.

     

    The coolest gym installation I've ever done was on a battleship. I wish I had written down the name.

     

    No wasted space. That pretty much sums up their weight room. I've had coaches and garage gym guys ask if a particular piece of equipment needed to bolted down to the floor, but the US Navy takes it to a whole new level. They weld their stuff down... and up... and sideways. Sometimes the piece is taken apart with pieces welded to the walls. It's crazy.

     

    http://atomicathletic.com/store/index.php/chin-up-pull-up-bar-wall-mounted-48-inch-length.html

     

    Garage Gyms Guys Take Notice

    Guess, what? The US Navy didn't invent that concept last week. The photo above is taken from the British Army Manual of Physical Training 1931. (I have the equivalent book for the Navy, but it doesn't have a sequence photo version of this exercise.  They minimized photo space...)  I spoke with a long time customer last week who mentioned that he was a Marine who spent a lot of time doing his strength training on various boats. For his garage gym he used the same concepts for economizing on space. In fact, he said that his chin-up bar was bolted to the OUTSIDE of his garage, so he could get maximum space all around AND above it. Clever.

    Look closely at the training in that sequence photo, you can tell that it's not just simple chin-ups and pull-ups. A seriously mounted, heavy duty chinning bar can be an awesome tool. It is certainly an under utilized tool in most gyms.

    The sequence photo shows: Over Grip, Under Grip, Cross Grip and Oblique Grip. The most complicated is the bottom sequence, which combines the 4 above concepts.
    Side travelling changing grip (Plate 22, Fig. 55)
    By means of a slight twist, turn the body forward to the left, quit the grasp of the beam with the right hand and seize it again with Under Grip on the same side of the beam and on the other side of the left hand. Take the next pace in a similar manner by turning the body backward, quitting with the left hand and again seizing the beam with the Over Grip, and so on.” (p. 73)

    Further variations, I am exhausted just reading all the variations, have the athlete variously doing a chin-up or a pull-up at different points in the sequence. Try each one, but make sure you have a seriously solid chinning bar. Mine is only 4 feet long, but by grabbing the side supports and can get a lot of training variations in on it.

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

  • Add 50 Lbs To Your 1 Hand Deadlift

    I know. This sounds like one of those Joe Weedy-man ads that is too good to

    Finger Lift Ring
    Finger Lift Ring: Open Middle Finger

    be true. All I am going to do is tell you how I did it. It was amazingly simple.

    I decided that improving my One Hand Barbell Deadlift would improve all my other lifts. You see, if your grip is your weak point, it can throw off all the other body position angles in full body lifts. I could also aim for an American Record, by adding about 50 pounds. Thus I had a goal and an underlying reason for that goal.

    First, I looked at my current grip training. I was doing a lot of thick grip work and explosive lifting with Olympic bar sized handles. My regular 2 hand deadlift, clean grip pulls and trap bar deadlifting were all at least a hundred pounds over that record with training weights, so I knew it had to be a hand, wrist or forearm issue. I then looked up similar lifts in the USAWA Rule Book. I had never done any finger lifting, but many of the old time strongmen did.

    I simply added finger lifting to the end of my regular workouts, but I didn't go for max weight. The theory was that I had to build up the strength of a lot of very small muscles, ligaments and tendons. I would do only 1 set per finger or group of fingers, as I decided to lift with the ring finger and pinky finger as a single unit, because of the tendon and bone configuration in the hand. I used the exact body position and range of motion for the One Hand Barbell Deadlift. Equipment was simply the Finger Ring Weight Handle with the Olympic Loading Pin I sell.

    Finger Lift Grip Positions

    I soon found that there were essentially three different grip positions. I only did the finger lifting every other workout, but switched grips each time. The weight I used was as much as I could do during that workout for a minimum of ten reps. There was a lot of trial and error. If my limit for a particular grip and finger was only the ring, clevis and loading pin that day, so be it. Believe me, for the Open Pinky/Ring Finger position, there were days that the weight was so ridiculously light it seemed a complete waste of time, but I stuck to the program.

    3 Finger Lift Grips: Open, Hook and Lateral Pinch

    I also added the One Hand Barbell Deadlift into my routine every time I trained. I did only 2 Sets of Triples and periodized the lift with my other training, peaking a month before the contest and again on contest day. I gave myself five months to see how well I would do. It worked out so well, I still can't believe it.

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

  • Grip the Knob

    Wrist-roller-Collage
    The Knob on the Wrist Roller is Designed for Exercising the Adductor Pollicis Muscle.

    I have gotten a lot of questions about the knobs on the ends of my Atomic Athletic Firestorm Wrist Roller. It's true. They are not spherical and I did that intentionally.

    First, about that weather... I know that many of you, especially in the southeast will be dealing with some pretty extreme weather today. Here in Bowling Green, OH, we broke another temperature record last night, -14 degrees! That's bad and it makes things pretty tough for shipping, painting, etc., but it just slows things down in Ohio. We have the road crews to clear things up. With patience, everything gets caught up and back to normal. If you are in Georgia, Mississippi, or any of the other southern areas being hit with snow and ice, please stay in. A crashed car or a slip and fall accident are simply not worth it. Good luck today. Now, enjoy today's Bulletin.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    Curling Delivery Grip Strength

    I designed that shape for a very specific type of grip training. Try this. Touch the tip of your thumb to the tip of your ring finger. With your other hand, you can feel the muscle/tendon combo that draws your thumb across the palm. That muscle is called the adductor pollicis muscle. Here is your second task. Make sure to watch Curling in the Winter Olympics. As some of you know, in addition to weightlifting, I am a curler. In fact, I'm a third generation curler in my family, which I started around the same time I started strength training in Junior High. Most curlers work primarily on core strength, endurance and flexibility, but curlers tend to ignore grip strength. Because of the incredible improvements I had read about, and witnessed, in archery and firearm shooting, due to grip strength improvements, I figured the same must be true for delivering, or throwing, a curling stone.

    As it turns out, that form of grip training is very tough to do. The specific muscle, ligaments and tendons that I wanted to work don't really get hit with thick bars or grippers. I call it the knob grip. Working the adductor pollicis muscle with my wrist roller has really helped my curling delivery. I am sure the same exercise would help in baseball, hockey, golf and many other sports. Because I have received so many requests for it, I am now including a small pamphlet on that exercise with all of our Atomic Athletic Firestorm Wrist Rollers.

    All the best,

    Roger LaPointe

    “Today is a good day to lift.”

  • Learning Lost Secrets

    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom
    1950's York Wrist Roller at top and Atomic Athletic Firestorm Wrist Roller bottom

    Lost variations of exercises can be your key to success.

    Because you know the secret, I am going to let you in on this one. When I stumbled across this variation on wrist roller work, it was one of those DUH moments for me. You know what I am talking about, when you see something for the first time and say to yourself, “Duh! Why didn't I think of that?”

    This exercise does not come from an exotic locale, like the Shaolin Temple or a Kushti Wrestling school in Varanasi, but from strange and exotic 1960's New Jersey. Of course, to a kid from Michigan, it may as well have been the North Pole.

    Presented by Professor E. M. Orlick, we have “Series B: Arms Bent and Elbows Held In Against Your Sides”. Try your wrist roller work with your arms like this. “Your lower arms must be bent so that they are at right angles to your upper arms and parallel to the floor.”

    If you have one of the Firestorm Wrist Rollers we sell, it should be just long enough for you to have your arms straight out and not crowded in next to the cord in the center. If you collect wrist rollers, like I do, then you will know how this exercise is virtually impossible to do with the little short red wrist roller that York sold many years ago. See the comparison photo above. You simply don't get anything close to a full range of motion in the palms up, bent arm position with a short wrist roller. Don't get me wrong, you can do some other interesting things with some of the short wrist rollers, but this is not one of them.

    Once you have mastered this movement with a light weight, cut your 10 reps down to 5 reps and really increase the weight. With your arms in this position, you should be able to do a lot more weight than with the straight arm, palms down position. In addition to pyramiding the weight, I like to do a set/rep variation in this position that goes from very light weight for 20 reps to very heavy weight where 5 reps may be impossible, then back again, repeating several times.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    You may also want to check out the Pot Lifting Arts kit:

    http://atomicathletic.com/store/index.php/pot-lifting-arts-kit-firestorm-wrist-roller-loading-pin-book-dvd.html

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

  • Garage Gym Accessory Wall

    power-shack-grip-board
    Carmen Caputo's Grip & Accessory Board

    Carmen Caputo's Power Shack Gym really is one of the best garage gyms out there. This is the second Atomic Athletic Bomb Proof Bulletin based on his place. It is a true unattached pole barn type 2-car + size garage, that is exclusively a gym. Carmen and his buddies completely finished it off, with heat. I can really appreciate that right now, as it's -5 F as I write this.

    The photo shows The Power Shack accessory corner, highlighted by the peg board. Hanging on the bottom are real antique Whitely spring type strand pulling units, with all the original Whitely accessory parts. He has them set up with 1-5 springs, just like a pro-style dumbbell or kettlebell rack. You also see an original cloth webbing York head harness and York wrist roller, together with some home made loading pins.

    http://atomicathletic.com/store/index.php/atomic-athletic-firestorm-wrist-roller.html

    Carmen and I had a great talk about the wrist rollers. We are both really into the wrist roller movement and concept. Carmen actually has two of those originals, but he stripped the paint off the one shown in the picture and poly coated it. I also have an original red painted one that I will show in a wrist roller article that is coming down the pike. Carmen's wrist roller advice is to, “...put a longer rope on your wrist roller, when it comes time to replace it. If you have a longer rope, you will find a way to use it. It's the basic simple details that the old strength guys were into, and that made all the difference. The longer rope is murder on your hands. Once you unroll it, you have to roll it back up before you can put it away.”

    In the floor rack you can see a variety of bars. He has an original Gaspari Bar, a 6 foot standard barbell, a 6 foot Olympic bar, a regular Olympic curl bar, an Olympic Super Curl Bar and an Olympic Hammer Curl Bar. He also has quite a pile of standard size plates.

    Rounding out the collection is a Power Twister, an Iron Man Super Gripper and a variety of rubber rings. The left wall also shows his framed original York Powerlifting Chart #2 (Bench Press). The other wall has his lat machine attachments (like the triceps rope), with the lat machine in the foreground. That padding is not the original naugahyde, but that cool late-60s glitter black that you may have seen on boat or motorcycle seats. He has re-upholstered everything in to match.

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

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