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Strength Training

  • Regular or Decaf

    Morning Coffee at Atomic Athletic, with R2 D2 Morning Coffee at Atomic Athletic, with R2 D2

    I know you have been there too. I was moving kind of slowly this morning, the reasons are for an entirely different article. So, on the way into work, I stopped at Starbucks. Honestly, even their largest option isn't big enough today.

    Like many coffee shops, the local Bowling Green Starbucks is full of happy and very perky baristas who are quick to answer a question. I assume they get as much free coffee as they want. Anyway, the guy behind me asked for decaf...

    Silence. All movement, even time itself, seemed to stop.

    If you had beaned the girl at the cash register in the back of the head with a brick, she wouldn't have looked more stunned! It was a real “deer in the headlights” look. Amazing.

    Well, presented with that look, Mr. Decaf cheerfully asked how many people had gotten decaf coffee this morning.

    She yells to the drive-up window guy, “Joe, how many decafs this morning?”

    Joe didn't miss a beat, “None. But Steve had one at the counter.”

    To sum up, at 8:25 this morning, the BG Starbucks had sold two cups of decaf coffee. Which begs

    Barbell Hack Lift Barbell Hack Lift

    the question, why was that guy, or anybody, buying decaf coffee. I have heard all kinds of reasons for decaf over the years and they all sound wishy-washy to me. This is not where I ask, you, the reader for a good reason for decaf. I don't care. Don't send me your personal justification. I am an “All-In” kind of guy. Odds are, if you are an Atomic Athletic Bomb Proof Bulletin reader, then you are also the “All-In” type. Don't change. Embrace it.

    If you also wonder about Decaf Coffee people, then here is a workout for you. I call it the “Giant Bucket o'Coffee” Workout.

    Giant Bucket o'Coffee Workout
    Jog to the Gym
    Stretch & Swing Some Indian Clubs
    Hit the Heavy Bag for a few rounds.
    Snatch (Up to 80%) 5 x 3

    Giant Set – Go through this sequence 3 times.
    Over Head Squat 50% 10 Reps (Off the floor, not the rack)

    Barbell Hack Lift Barbell Hack Lift


    Barbell Hack Lift 5 Reps
    Trap Bar Deadlift 3 Reps

    Iron Boot Thai Knee Kicks 3 x 10
    Hanging Frog Kicks (off the chinning bar) 3 x 10

    Jog Home

    Get the first compiled Atomic Athletic Bomb Proof Bulletins in printed form: http://atomicathletic.com/store/index.php/book-atomic-athletic-bomb-proof-bulletins-compiled-volume-1.html

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

  • Cheap & Easy

    “Cheap and easy” is rarely a good thing.

    “Cheap and easy” are the only two positive descriptive terms for spring collars. Because they are cheap, they seem to be the favorites of most gym owners. Clearly, it is not because they work well. This is how they work. When they actually fit on a barbell end, you merely have to squeeze them

    Standard Size Allen Collar & Short Dumbell Bar Set Standard Allen Collar & Short Dumbell Bars

    and they slide right on. The benefits end there.

    As you may have guessed, this Atomic Athletic Bomb Proof Bulletin is about barbell and dumbbell collars. It's true, I am a little obsessive compulsive about the collars I use. Like many terms in this industry, it is easy to come up with innuendo, but I will try to keep things serious. Barbell and dumbbell collars have a genuine and serious purpose. They are meant to hold the plates on the end of your bar. Because of the ways barbells are used, relative to the ways dumbbells are used, I feel the issue is typically most serious for dumbbells.

    Two Types of Collars
    There are two types of collars: screw type collars and compression collars. Screw collars have what is called a set screw that is pressed into the bar end. Compression collars reduce the inside diameter of collar to hold the bar. There are several ways this can be accomplished.

    Spring Collars are a perfect example of a compression collar. Generally, I highly recommend a compression collar, except when it is a spring. Spring collars do not have a flat face, so your plates are always going to be floppy and loose. More than that, their springiness reduces over time and they eventually become so loose that they simply don't hold. Of course, that plays right into the other reason I hate them. I also dislike them from a business perspective. When I worked for York Barbell, we got them in loose shipments in giant wooden crates. I found that about thirty percent of them were so loose, right from the factory, that they had to be discarded. Someone had to stand there and try out every one, otherwise the customer would get bad collars. I really don't like spring collars.

    Spin-Lock Collars
    http://atomicathletic.com/store/index.php/collars-olympic-2-spin-locks-from-york-barbell-pair.html

    I like Spin-Lock Collars. The spin-lock collars most people are familiar with are used on Olympic bar

    York Barbell Spin-Lock Olympic Collars

    ends, have wing nuts, weigh about 5 pounds each and are easily identified by the large “star” shaped part. I sell the ones made by York Canada. I had one customer pissed off at me because York USA shows a crappy Chinese version on their web site. The photo in this bulletin is of the ones we sell. Anyway, they are lined with leather and the wing nuts compress the collar onto the bar. The spinning star shaped end is threaded on the inside and used for tightening the plates down. In an ideal world, this is the very best type of collar to use. In fact, it is the only type of collar I will use on Olympic Dumbbell Handles, especially for lifts like Dumbbell Cleans, the One Hand Dumbbell Snatch and most importantly on the One Hand Dumbbell Swing. I don't want plates that are loose, flopping around, or worse yet, sliding off. Any of those scenarios smack of danger, if you pardon the pun.

    Allen Collars
    I also have some awesome Stainless Steel Standard Size Allen Type Spin-Lock Collars. These

    Stainless Steel Super Allen Collars Stainless Steel Super Allen Collars

    are over kill and I love them.  Each collar has a double set (that's 4, if you're counting) of allen screws.  So, not only do these spin-lock, but you can anchor the spin-lock with a pair of allen screws.  These are now my favorite for the One Hand Dumbbell Swing.  For that lift, I actually use a proto-type pair of pro-style dumbbell bars, with steel end plates.  The way I set it up is with the end plate on the end that is sitting on the ground, then the other end gets the collar.  I have an old, as in antique, knurled dumbbell handle like you would get with the old York Barbell Aristocrat Set.  This is my spacer for grip.  Then the collar tightens everything down, so there is no slop or rotation.  You can see the lift at this link:

    http://atomicathletic.com/store/index.php/long-dumbbell-bar-collars.html

    Regular Allen Collars
    Our regular Standard Size Allen Collars are significantly cheaper than the ones above, but they are also compression type collars that hold like crazy. I use these all the time. For standard size bars, they have become my “go to” collars when I am making up a dumbbell, odd-ball barbell, leverage/mace set-up, you name it. They are really narrow with a single allen type counter-sunk screw that actually closes the ring size of the collar. The allen screw is very low profile, so it does not seem to catch on your clothes, like wrenchless screws can.

    Little Allen Collar Story
    Our Standard Size Allen Collars are made in the USA out of real spring steel. Back in 2007, the price went up on these, so I tried out a knock-off version that was made in India. My analysis was “total crap”. I know, not very scientific, but they had the size off by a couple thousandths... too small. I figured, I would just pry them open, maybe the spring steel had compressed in shipping. Wrong. They just broke. End of the knock-off test. I went back to my trusted American made steel and good old American machine shop and raised the price. There really is no substitute. Lesson learned.

    http://atomicathletic.com/store/index.php/collars-allen-collar-set-of-4.html

    Set Screw Collars
    We have many more collar types that fit into the set-screw category: Classic Red Wrenchless Screw Collars, Heavy Duty 3/4 Pound Wrenchless Screw Collars, Chrome Standard Barbell Collars, Olympic Allen Collars and many more.

    Once you use the right collars for the right job and then have to go to a buddy's place and use the wrong collars, you will suddenly understand the importance of getting it right. Use the right tool for the right job, or lift, as the case may be. Beware of “Cheap and Easy”.

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

  • Stone Sphere Lifting

    Atlas Stone Lift Sequence PHoto 1 EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 1 - Roger LaPointe

    Stone lifting is such an ancient sport that the ancient Egyptians made record it. I have a small course on stone sphere lifting from India that was printed in the early 1950s, but that is apparently a reprint from a much earlier physical culture article, date unknown. There is clearly much older recorded stone ball lifting from the Basques, Greeks, Celts and Chinese. Basically, this is not new stuff, but it is also enduring.

    Of course, real stone will stay around for thousands of years. More than that, it is a form of sport that ties us to the past. You can go to Scotland and lift manhood stones that have been lifted by generations of athletes. Even when you don't lift a known lifting stone, there is still that primitive tie to the past. It is a basic movement that is appealing on its own merit, both for fitness purposes and because it is simply enjoyable. Talk to anyone who has played with real stones and you will see it in their eyes.

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 2 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 2 - Roger LaPointe

     

    Stone Sphere Lifting Technique

    There are really two different ways to lift a stone ball and the methodology you use will be highly dependent on your goal and the type of lifting in your background.  My formal lifting training is as an Olympic lifter, which fits with the fast, explosive style of the Basques.

     

    Many people have tried to pin the Basque Weightlifters in to lifting categories, stones are merely another type of weight in their culture, but that is a real disservice.  Instead, one needs to think of the object and the objective.  For stone balls, they typically lift only one, but they do it for repetitions in a fixed time period, for example: 1, 2, or 3 minutes.  A 100 Kg granite ball would be typical.

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 3 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 3 - Roger LaPointe

    Their style, for this type of contest would be like an Olympic weightlifter doing power cleans with a barbell, for repetitions.  It's all about speed with a relatively easy weight.

     

    The second style of stone sphere lifting is more slow strength than speed oriented.  Think of the Olympic weightlifter who cleans a barbell and sits in the bottom, readjusts then easily stands up with it for the jerk.  You can almost think of the clean as a two part movement.  With a stone ball, most guys would re-adjust the arms while the stone is sitting in the lap.  Sometimes, you will hear a stone lifter say that a guy lapped the ball, but couldn't stand up with it.  In the Basque style, there is no "lapping" the ball.  It goes straight to the shoulder.

    http://atomicathletic.com/store/index.php/poster-a-gathering-of-stone-lifters.html

    Stones are not made for pushing records. Even

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 4 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 4 - Roger LaPointe

    stones that have been cut and shaped by man are simple basic shapes. As much as I like Olympic lifting, barbells are made to be efficiently lifted for the purpose of pushing record attempts. There are no needle bearings for a granite ball. It is simply a spherically cut piece of granite. The Greek stone mason who first carved a granite ball and picked it up is doing the same thing that we did last weekend at Atomic Athletic's “A Gathering of Stone Lifters”.

    The Poster for “A Gathering of Stone Lifters” is available with FREE Shipping right now. Get your copy here: http://atomicathletic.com/store/index.php/poster-a-gathering-of-stone-lifters.html

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

    PS. When you go to the BLOG make sure to check out the upper left column and check out the new VIDEO BLOG section.

  • Alternate Iron Boot Configurations

    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.

    Here are some examples of some alternate configurations for the Iron Boots.

     

    Iron Boots can be connected together for exercises that go heavy, like Reverse Hypers.  The two configurations shown at the right each have distinctly different feels.  I prefer having the weights on the outside when I do leg curls, but only when I have a leg curl bench.

    Iron Boots Connected by Long Dumbbell Bar Connecting the Iron Boots
  • Classic Strongman Yoke Walk Performance

    Folks, there is nothing new under the sun.  Check out this classic strongman feat of strength called, "The Yoke Walk".  If you would like to see a modern Yoke Walk, try this link:

    http://atomicathletic.com/store/index.php/super-yoke-walk.html

    Classic strongman Yoke Walk demo.
    The competitive strongman event called "The Yoke Walk" is nothing new! Check out this outstanding old photo from Strength & Health magazine.
  • Marines With Stones!

    The Marine Martial Arts Instructor Trainer division is one of the most intense group of guys you will ever find. When I met with them, for their equipment delivery and seminar on traditional strength

    Olympic Weightlifting Instructions with the Marines
    Marine Martial Arts Instructor Trainers Division - Traditional Strength Training Clinic

    training, I had no idea what to expect. I knew they wanted old school and I knew what they had already purchased.

    How intense are these guys? Well, they brought in their top guy, who summed up the Marine Martial Arts Instructor Trainer Division goal and definition. Marine Martial Arts were defined to me as all the fighting done when the Marine runs out of bullets. His gun is still in his hands and that will be his first choice weapon. Their goal: do any training that will extend his life even one second. Each second added up for 100 men is 100 seconds. That single small time increment can easily turn the tide of a battle and a won battle can win a war.

    So you ask, why did they choose Atomic Athletic? That is a fantastic question and one that I certainly considered. Their answer surprised me. It’s funny, but with their files, they knew more about me than I did!

    My seminar was very strange. It was as much brainstorming as it was training. I have to compliment them. They were the fastest learners I have ever met. Not just mentally, but they physically caught on faster than anyone I have ever seen.

    They wanted to see both the most advanced in free weight strength training and the most basic. They wanted different ideas on how to train individuals and how to train groups. They wanted fine details and basic concepts.

    Several ideas absolutely floored them. These guys were doing R & D for training the elite forces of our military’s trained killers and the concepts I grew up with floored them. This was exactly what they wanted because they felt that for too long there had been too much reliance on a bodybuilding mentality built around strength machines. It was time to go old school and do training that could be done in the middle of nowhere without a gym full of machines.

    Not the concepts.

    The Marines have been polishing their martial arts for over 200 years. I was not going to surprise them with a new concept. Everything is there in the historical record.

    It was the approach that floored the Marines.

    Marine Strongman Globe Dumbbell Curl
    Marine Martial Arts Instructor Trainers Division - Atomic Athletic Traditional Strength Training Clinic:Thick Handled Globe Dumbbell Curl

    I will get to that in later Bomb Proof Bulletins, but it is there in my Stone Lifting Wall Charts. Yes. The Marines are once again lifting stones.

    Get some ideas here: http://atomicathletic.com/store/index.php/gym-art-charts/atomic-athletic-stone-sphere-instructional-chart-set-posters-1-2.html

    If you want to get the feel for real stone lifting, then you just might be someone who would enjoy the Atomic Athletic “A Gathering of Stone Lifters”. It is a new thing for us and unlike anything you have probably been a part of. It will be smaller than than our strongman picnics and should have a completely different feel. Check out the details at this link:

    http://atomicathletic.com/store/index.php/a-gathering-of-stone-lifters.html

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

    PS. If you enjoyed this Atomic Athletic Bomb Proof Bulletin, make sure to re-sign up for it, as we are in the process of upgrading it. In a short time, this version will completely disappear and you will no longer get a bulletin, if you do not re-sign up. Here is the link: http://eepurl.com/AjKQz

  • Tough Hands

    Shaolin Monks“Torn Chunks of Flesh” is apparently a good attention grabber, no pun intended.  But speaking of grabbing, I received a big response from people asking about hand care and toughening skills.

    As those of you have read in the “Training Like A Strongman: Basic Course”, the real strongmen, of every culture, try to combine skills and training whenever possible.  As such, I would like to point out the Shaolin Circles exercise.  I will spare you the Chinese, especially since I also can’t pronounce their word for the exercise, but Shaolin Circles are one of the very best hand toughening exercises I have ever done.

    The only superior exercise is the spinning ball move, but it does not translate well to still photos.  I note this because those of you who have the Stone Sphere Wall Charts have a sequence photo series of the Shaolin Circles.  As a little bit of added description, if you use a granite sphere for the move, instead of the medicine balls that many of the gym owners actually substitute, the twisting of the hands is like using a heavy grit sand paper on the entire palm.

    Of course, the Shaolin Circle move will work the grip, all the muscles of the arm and upper back, as well as the crushing power of the chest.  Amazingly, you do not need a super heavy stone to perform this exercise.  Yet, it is a real shock to your system, as the only athletes I have met who are strong enough to immediately move beyond a 56 pound sphere are wrestlers.  I believe the wrestlers have this odd sort of functional strength specifically because of the wrestling itself.  Of course, that means a movement like this would be particularly helpful for the training of wrestlers.  I learned the Shaolin Circle when I met the Shaolin Monks in New York City.

    I hope this helps out with your hand toughening skills.  Thanks to all of you who sent in messages asking for this related topic.  If you want to see more on the stone balls and Wall Charts, then check out these links:

    http://atomicathletic.com/store/index.php/atomic-athletic-stone-sphere-instructional-chart-set-posters-1-2.html

    Of course, you can check out the various stone lifting DVD and courses at this link:
    http://atomicathletic.com/store/index.php/lifting-stones/stone-lifting-courses-dvds.html

    Live strong,
    Roger LaPointe

  • Bull Moose Thick Bar Training

    Thick bar training is really becoming popular. Check out the photo of the Bull Moose Thick Bar we are selling, then check out this great little workout.

     http://atomicathletic.com/store/index.php/bull-moose-rotating-thick-bar.html

    Here is a very simple workout, but fantastic workout for your entire body, that will also fry your forearms and grip. All you need is a thick bar and plates, preferably they should be bumper plates.

     

    WORKOUT
    Warm-up with a little jogging and/or Indian Club swinging

    George Zottman: Grip Specialist
    George Zottman: Grip Specialist with his Thick Bar Equipment

    Thick Bar Hang Cleans 5 sets of 5

    Thick Bar Power Clean & Press 5 sets of 5

    Thick Bar High Pulls 3 sets of 3 (You should really be feel this in your forearms by now.)

    Thick Bar Deadlifts 5 sets of 2

    Thick Barbell Curls 3 sets of 10

    Roman Chair Sit-ups 5 sets of 10

    Stretch, especially the hands, wrists and forearms
    This will be sound very strange, but start your first hang cleans with just the empty bar. Add weight with every set and don't remove any weight until you get to the curls. You will have to make small jumps in weight as you are doing 18 sets. When you get to the deadlifts, use a conventional grip and you will be maxing out on that last set. It will really help to have a thick bar that rotates when you are doing the Olympic type movements.
    Here is the photo of our new Thick Grip Bar that will make you feel strong as a Bull Moose!
    http://atomicathletic.com/store/index.php/bull-moose-rotating-thick-bar.html
    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • Grandpa Jackson

    Have you ever been given a tremendous gift by a dead person? I was 5 or 6 years old when my Great Grandpa C. O. Jackson died. I don't really remember ever meeting him, but I feel like I know him. I know him through the 1919 Milo Triplex Barbell Set that sits in my dad's basement.

    Milo Barbell Tri-Plex Kettlebells
    Milo Tri-Plex Kettlebells circa 1909

    THE MILO Barbell Tri-Plex
    The Milo Triplex is a very unusual set, that included a long dumbbell handle, wooden shovel handle style kettlebell handles, a barbell bar and the weights. As a kid, I first thought of them as Dad's weights. As I grew older they became “The strongman barbell”, because of the cool circus strongman style globe heads. Then they became my secret weapon.

    I used that secret weapon to become a good high school athlete, even though I was usually the shortest kid on the field. I wanted to do curls, but the first exercise my Dad taught me was the first one Grandpa Jackson taught him, squats. He also taught me the deadlift, upright row, press (and the power clean for getting it to the shoulder), and most importantly, the Jefferson Lift. I later learned some exercises with kettlebells: the crucifix hold and the kettlebell snatch. Eventually, he taught me swings with the kettlebells and a variety of dumbbell lifts.

    Along the way I also learned about Grandpa Jackson. I learned about how he got his middle name, which is the same as mine. The details of his life were revealed to me like the fine carpentry that made up his profession. He became a colorful individual, instead of just a name listed on some genealogical chart.

    Grandpa Jackson's barbell still works today, thirty years after I started lifting it. It was a top of the line piece of equipment and meant to last.I am sure Grandpa Jackson used some disposable things, but that is not the way I think of him. He was never wealthy, just a working class guy. Yet, exercise was important enough to him that he bought a quality barbell set. Here are some examples of quality pieces that should last for generations.

    Some other classic pieces of equipment Grandpa Jackson might have used:

    Plate Loading Kettlebell Handles
    Plate Loading Kettlebell Handles
    Atomic Athletic Iron Boots: Loaded & Unloaded
    Atomic Athletic Iron Boots: Loaded & Unloaded

    While the Kettlebell Handles that Alan Calvert designed for the Milo Triplex were really just for that specific MILO set, the handles had that spark of ingenuity which Bob Hoffman and Joe Weider would later seize.  I have no idea who originally came up with the "current" design of plate loading kettlebell handles we sell, but I have seen ads for them going back into the 1940s.  I suspect that it was the Good Barbell Company.

    As for Iron Boots, the first instance of "iron boot type" training, that I have found, comes from an old photo of Sig Klein where he is holding a dumbbell with his feet.  However, I know that Bob Hoffman owned the original patent in the 1930s.  They were an immediate hit and every barbell company had their own design, as soon as the patent expired.

    I could end this blog in a cheesy fashion by saying that we are remembered by the possessions we leave behind, but it is really much more than that. The import stuff is intangible.

    Today, that circus strongman barbell and secret weapon is inspiration. If that 1919 Milo Triplex Barbell Set had not been sitting in our basement, you wouldn't be reading this blog right now.

    All the best,

    Roger LaPointe

    "Today is a good day to lift."

  • East Meets West in Strength Training

    Shaolin Monks
    Roger and Shi Guolin discuss stone padlock training during a recent visit.

    I have been lifting weights for over 20 years and have been involved in one way or another with a number of sports: Olympic weighttlifting, Powerlifting, All-Round Weightlifting, Highland Games, Strongman and a variety of other sports, and I am still finding more new and exciting training methods each time I work out.

    My recent meeting with the Shaolin Monks really got me fired up for stone padlock training. The Monks showed me complex methods of strength training that blew my mind. They even showed me basic, foundation exercises that were super cool. Since then, I have been getting outstanding results in my training with stone locks. Most notably, my upper body and shoulders have never felt stronger and my forearms are reaching new levels of strength and definition with each new workout.

    After working on several of the movements the Monks showed me, suddenly I had an epiphany; something I had always wanted to try but could not previously understand. Several years ago, I read about a special training method of German Strongman Herman Goerner called “Die Kette” (the chain).

    goerner Meet Goerner

    Before I get into exactly what "The Chain" is, here is some background information on Herman Goerner for those of you who may not be familiar with him.

    He was born in Haenichen, Germany and lived from 1891-1956. He stood around 6’ tall and his weight varied from 220 in 1920 all the way up to 260 lbs during the 1930's. Goerner was one of the last great professional strongmen of the 20th century. He was particularly well known for his phenomenal hand strength and his deadlifting ability. Goerner could do a one-arm barbell clean with 297.62 lbs, a strict barbell curl with 220.46 pounds, a one hand snatch with 264.55 lbs. and a two-arm snatch with his arms crossed with 231 lbs. Also among his many outstanding lifts was a one arm deadlift of 727 ½ pounds.

    Goerner was a true physical culturalist and he employed many different training techniques to build and maintain his tremendous power. His gym in South Africa was stocked with all types of weights including globe barbells, block weights, dumbbells and kettlebells. He also had an area to practice boxing, wrestling and gymnastics.

    In his biography “Goerner the Mighty” by Edgar Mueller there was a section on how he trained.

    As I mentioned earlier, one of Goerner's favorite techniques was called “Die Kette”(the chain) and he loved to do it using kettlebells. He could do this since his gym had many different sizes of each. He began with lighter kettlebells. and did a variety of movements then moved onto the next size and performed many of the same movements. As he moved down the rack the exercises changed and adapted as the weights got heavier. Sometimes he only did one circuit, sometimes he did several.

    I thought since I have three different sizes of stone locks to use, that this would be a perfect opportunity to give “Die Kette” a try, but I would modify it with complexes, in the manner of the Shaolin Monks.

    I began with the 10 pound stone padlocks. First, I started out with some callisthenic exercises to warm up a bit. I held the locks and did some arm circles and various types of swings. I varied the speed of these movements and my shoulders were already fried. Then I did a variety of lateral raises. My shoulders were screaming by this time as were my forearms. I finished up with some wrist curls and reverse wrist curls.

    justin10pl_d See a real Kung Fu master at work

    Then I immediately grabbed the pair of the 25 lb. stone locks and began overhead pressing. First as strictly as possible then as many push presses as I could. Keep in mind that I had to “stay tight” and grip the padlock tightly the whole time to be able to complete the presses. I then started what you might call curling. Due to the unique shape and leverages of the stone padlocks, all the
    stress was on my fingers and wrists and forearms. I did horizontal curls and then hammer curls and my forearms felt like they were about to explode, since
    they were so gorged with blood.

    I was huffing like a boiler at this point, but now it was time for the big
    boys. The 45 lb. padlocks were up next. I did cheat hammer curls until I
    couldn’t feel my arms. I ended the workout with a farmers walk with these up
    and down a hill near my house.

    The whole workout took maybe 30 minutes and my body was utterly destroyed. The
    next day I was so sore that I could hardly move but I was happy knowing that my
    training was working.

    Atomic Athletic will be coming out with more detailed stone lock training
    programs in the future, including traditional movements as well as many we have
    come up with on our own. Check back often and don’t miss our workout reports
    and periodic updates in the Bomb Proof Bulletin.

    Here are some other tools to help in getting strong from the East and the West:
    Shaolin Muscle Tendon Change Classic DVD

    The Art of Hojo Undo: Power Training

    Stone Padlock Training DVD - the tools aren't any good if you don't know how to use 'em. This is an Atomic Athletic Exclusive

    30 Pound Stone Ball - East collides with West in this Atomic Athletic exclusive granite ball. Use for strongman training or kung fu... the choice is yours. We include the instructional wall charts for FREE.

    Live Strong!

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