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Abstract

#Diesel Crew - Muscle Building, Athletic Development, Strength
Training, Grip Strength RSS Feed Diesel Crew - Muscle Building,
Athletic Development, Strength Training, Grip Strength

Updates - First Double Inch Farmer's Walk, Other Stuff

December 23rd, 2011

I have continued to train my ass off on the Inch Dumbbells the last few
weeks.

Even though the Inch Dumbbell and Thick Bar itself was not an event
that was part of Gripmas, I continued to train it hard because I was
seeing a relationship develop between my performance on the Inch
Dumbbell and my Two Hands Pinch lifting, as I highlighted in this
article: Continued Progress with the Inch Dumbbell Deadlift.
Here is my first lift, which I luckily caught on tape.
__________________________________________________________________

youtube/embed/vhG0W9Q5TkI

The Inch Dumbbell is named after the traveling strongman, Thomas Inch,
who used to take his challenge dumbbell around the country and defy
others to lift it. Replicas of it these days are about 172-lbs with a
handle approaching 2 inches thick. The implements are cast iron and one
piece, so when the globe heads start to rotate so the handle tries to
tear out of your hand.
__________________________________________________________________

I have since carried the dumbbells a longer distance, but I have not
had the opportunity to cut up the videos yet. When I do another batch
of editing, I will do my best to get more footage uploaded.

Training continues to go well each time I get to the gym. I have begun
training specifically for the Arnold Sports Festival and the Sorinex
Mighty Mitts competition. I have not actually been selected yet to
compete, nor do I know what the events will be. However, if I wait to
be told I am in, then I will be wasting time, and I have a hunch of the
general idea of the events, so I am not wasting any time getting
started.

If you have any interest at all in going to the Arnold Classic, which
is the first weekend in March, then I hope you will come and cheer me
on from the crowd. Having the support of the people watching when you
are up on stage feels amazing.

I competed at the 2010 Mighty Mitts competition, and was selected to
participate in the 2011 competition as well, but I had injured the
middle and index fingers on both hands and was able to do almost no
Grip Training from February to May, and so I had to write the
organizers and tell them I could not make it.

This year, I am not even thinking about that. I am just focusing on
training smart and staying healthy, which has been working very well
for me over the last few months.

On the work side, I just went to Bucknell University yesterday and shot
footage with my good friend, Head Strength Coach, Jerry Shreck. We
looked at the system he uses to reduce and eliminate knee injuries in
his collegiate athletes, especially his basketball, lacrosse, and
volleyball players. I am anxious to bring this project out.

In addition, I am working as hard as I can to finish up Braced Bending:
How to Destroy Everything in Your Path. Between computer snags,
babysitter call-offs, and other commitments, my progress has slowed,
but I know this one is going to be awesome for those looking to bend
stuff like wrenches, short, mid-length, and long bars, frying pans, and
other things. If this is something you are interested, make sure to get
on my Feats of Strength Newsletter below.

Feats of Strength Newsletter

I am also in the planning stages of a collaborative effort with Rick
Kaselj on preventing and eliminating forearm pain. We don't have
everything worked out yet, but we do have a general idea of what we
want to do and we spoke on the phone earlier this week and he is just
as excited about it as I am. While many gripsters, strongmen, and
powerlifters come to me for advice on how to fix what they are feeling
in their forearms, Rick, I am sure gets even more in his line of work
because he covers a much broader scope. I think be working together on
this we can really put something together that will help a lot of
people.

Another iron I have in the fire is a DVD that I shot the footage for
with Steve Slater when I was in Ohio on Strongman Atlas Stones. There
was more to shoot when I left his place but we were not at the position
to shoot it, so he had to shoot it a few days later. he will be
compiling the footage on his end and sending it to me so that I can
process the video and get the ball rolling. More on that down the road.

And, I think the last video project I am working on here and there is
another documentary on my Two Hands Pinch Record. I had the camera
running during every training session and you will be able to see
everything I did leading up to the event, including many tactics I have
never tried before, but have come to love very much.

That is enough of the updates for now. There is still a ton of stuff I
am working on. I will share this at a later date.

The plan for the next post here on the site will be a Diesel Classic.
This one has recently come up as a request from multiple people across
the land, so I am going to dust it off and post it for all to see soon.

Thanks and all the best in your training.

Jedd

If you are into feats of strength, check out Hammering Horseshoes. It's
gotten incredible reviews from many satisfied customers. Click the
image below...

-
__________________________________________________________________

Tags: bending, braced bending, double inch farmers walk, horseshoe
bending, inch dumbbell, lift inch dumbbell
Posted in feats, feats of strength, feats of strength bending, forearm
injury prevention recovery healing, grip strength, grip strength
competition contest, horseshoe bending, how to bend | 1 Comment ť

Exercise Selection for Muscle Building

December 20th, 2011

Programming Your Movements for Muscle Gains

In Part I of this Build Muscle The Right Way Article Series, I spoke
about the three most important keys I use for building muscle and
gaining strength at the same time: Multi-joint Movements, Training for
Power and Speed, and Working for Muscular Balance. You can read Part I
here: Keys to Muscle Building.

Sample Upper Body Training Split

In Part I, I put a lot of emphasis on maintaining antagonistic balance
so that you do not develop muscular imbalances that will cause you
trouble later on down the road. Also as I stated Part I, if you perform
your complementary Push and Pull movements on the same day, it can be
easier to keep everything balanced. However, because I spend so much
time training for Grip Strength, I run out of time in order to
accomplish everything I like to do, so I split the two days up. Lately,
my split has looked like this:
* Week 1 - Day 1: Push, Week 1 - Day 2: Pull, Week 1 - Day 3: Lower,
Week 1 - Day 4: Grip Specific
* Week 2 - Day 1: Pull, Week 2 - Day 2: Push, Week 2 - Day 3: Lower,
Week 2 - Day 4: Grip Specific

In other words, I go Push, Pull, Lower, Grip for the first week and
then flip flop the Push and Pull so it goes Pull, Push, Lower, Grip the
second week.

Sample Upper Body Push Workout

Here is a recent workout I did for Upper Body Push. This workout took
place on a Monday. It was followed by an Upper Body Pull Day on Tuesday
and then a Lower Body Day on Thursday. One week later, I followed the
schedule and did my Upper Body Pull Day first and the Upper Body push
day second, etc.

Optimally, the order of this day would go like this:

1. Overhead Power Movement: Requires the most skill and energy, so it
should take place first

2. Bench / Incline Bench: Because the body is supported on the bench,
even after doing a big movement like the Overhead Variations, I still
feel strong on the bench going second.

3. Auxiliary Bench Movement: Examples could be Speed Bench Against
Bands, Incline Bench, Dips - All these are awesome, especially if your
shoulders are feeling good.

4. Isolation Movement: If isolation movements are your thing, you can
include them here or you can do another auxiliary movement, work on the
rotator cuffs, or bring up a weakness in your upper body (triceps, etc)

Bench Press

On this day, I started off with Bench Press, although often I will
actually start off with Overhead Press, especially if I am using the
Log. I was able to work up to an unassisted single of 365 on the Bench
Press, for the first time in about a year. My all time best is 405 with
a spotter.

youtube/embed/5tYVRd2JN64
__________________________________________________________________

Speed Bench Against Bands

In order to perform this one correctly and get the most out of it, you
should be moving the bar much quicker than this. I should have either
used lighter bands or lightened the bar weight, but I did not.

youtube/embed/5vqaGVt9Y0E
__________________________________________________________________

Military Press

My back was feeling a bit seized up after the heavy benching, because I
was actually arching pretty hard for me. That is about all the angle I
get. If I worked on my thoracic mobility more, I think I could get a
better arch. Anyway, because my back was tight, I stuck with Military
Press instead of a more powerful movement. Like I said, I like to do a
Push Jerk, Push Press or a straight out Jerk movement first, but it
didn't work out that way this week.

youtube/embed/d7PyR1P58mo
__________________________________________________________________

Gironda Lateral Raise Complex

This is a combination I never even knew about until I reviewed the
book, Vince Gironda, Legend and Myth. In that book he has what he calls
the 8 Sets of 8 Keep-You-Honest Workout and the finisher for Upper Body
Day is Side Laterals followed immediately by what he calls the Dumbbell
Swing, but I have affectionately called it the Pirate Ship. Regardless
of what you call it, it mimics the movement of the Pirate Ship ride at
the amusement park in the way the arms swing rhythmically back and
forth.

youtube/embed/91cB4XXXb9I
__________________________________________________________________

I don't want to say that this movement pairing or even that just doing
the Pirate Ship movement "fixed" whatever was aching in my shoulder the
last few weeks, but after doing it every week for roughly 6 weeks
straight as my finisher for my Upper Body push day, my shoulders have
felt outstanding! I was able to perform dips pain free, getting my rib
cage to touch the cross-bar on my dip station for the first time I can
remember in years, and I was able to Bench 365 touch-and-go style for
the first time in ages. I encourage you to try this out. At the very
least the combination pumps your shoulders with a very nice burn.
This is how I set up the strength training muscle building workouts.
Because I work a variety of percentages of 1RM, a variety of speeds,
and train volume as well, I have been fairly successful at building
muscle and strength at the same time as long as I am eating enough
calories, staying injury free, and getting enough sleep.

I have had several months in a row now where I have been free of lower
back injuries so I have not missed many workouts and recently my
strength levels and size have increased.

Now that the latest Grip Contest, Gripmas Carol 2011, is out of the
way, I plan on adding conditioning work back into my weekly routine
separate of my workouts and cleaning up my diet as well in an effort to
trim down a bit and get just plain ripped to shreds in 2012.

If you want to watch some of the stuff that I do for conditioning and
fat loss, I can certainly film it, but only if you are interested. I
don't know if this is something you want to see or not on my site, so
please leave me a comment an let me know.

Thanks and all the best in your training.

Jedd

For further information on building muscle, check out Smitty's AMD
Program by clicking the image below. This is one of the best Muscle
Building Programs on the market, shares many of the same principles I
am sharing here, and includes many other ways to keep you healthy and
balanced in order to build muscle the right eway.

-

Tags: bench press, bench training, how to build muscle, pushing
workout, upper body workout
Posted in accelerated muscular development, how to build muscle, how to
improve fitness and conditioning, how to lose weight and get in better
shape, muscle-building-workouts, strength training muscle building
workouts, strength training workouts | No Comments ť

Diesel Beanies and Shirts

December 16th, 2011

Time to Pimp the Diesel Crew Wear

I have been receiving emails and texts for the last three weeks from
people who want me to get more Diesel Swag in this piece.

Below is all of the stuff I have left:

Diesel Crew Beanie Hats

diesel-beanies

All Beanies are Black with Red or Blue Lettering

Diesel Skull Shirts

black-silver-red 102_6518

FRONT: The normal combination is Silver and Red Ink on a Black Shirt.
BACK: DIESELCREW.COM Misses are just Warm-ups
Available Sizes: Large and XL.

red-black-silver

Also, Red shirt with Black and Silver Ink. Available Size: Medium

G.R.I.P. Halloween Shirt

grip-in-peace

One left in Size Medium - Close-out pricing: $14.00

Legion of Grip

legion-of-grip chalk-grip-lift

Front: Legion of Grip
Back: Chalk, Grip, Lift
Sizes: Small, Medium, 3XL

Merry Gripmas

102_6527

One shirt left in size Large, $15.

Specifics
[Diesel Beanie Blue Letters $17.00 USD......................]

-PayPal - The safer, easier way to pay online!

All orders are shipped same day by 5PM EST Monday thru Friday, and ASAP
on Saturdays.

Any questions, email me at jedd dot diesel at gmail dot com.

Thanks and all the best in your training,

Jedd

Fat Gripz-

Tags: diesel crew beanies, diesel crew shirts
Posted in Diesel Shirts | 1 Comment ť

Gripmas Carol Write-up

December 14th, 2011

This past weekend, I competed at the Gripmas Carol, an annual Grip
contest promoted by Chris Rice.

Like others have said this was a bittersweet trip for me because Chris
has announced that this year's contest would be the last of its kind he
would be holding.

Nevertheless, I made the trip to enjoy the chill of the Ohio air one
more time in the Gripmas Contest setting.

I competed in the Elite category. The way Elite level is decided is the
Total between RGC Grippers, Two Hands Pinch and IronMind Axle. Once
your total hits 800-lbs you are entered into the Elite Category. This
put me in competition with Andrew Durniat, my perennial adversary and
the 2011 North American Champion in our Division of Grip Sport.

From the beginning of the contest, we knew it would be a close battle.
Many times over the years our scores have ended with just 1 to 3
points' difference when we have battled it out head to head, and this
time proved to be no different.

Event 1 - Choked Grippers

The first event was choked Grippers, meaning a hose clamp was used to
keep the handles of the gripper at parallel, so only the final portion
of the close, the Finish was contested.

This event is a mystery to me. In training, I could not close my
168-rated Elite Gripper and then I ended up closing a 195-rated Super
Elite at the contest. How this is possible is beyond me. I have no idea
where the extra closing power came from.

My first attempt was on a 191-rated gripper, which I closed easily to
my surprise, and which gave me some confidence going into the next
three attempts. For my second attempt, I went for the 195, but missed
it and when I asked Sean "Doc" Dockery if I was close he said, "Nope."

Doc has become the go-to judge in Grip, volunteering his time on many
occasions over the years fro Chris Rice, and for me as well in this
year's National Championship which was also held at Chris Rice's
facility. He is absolutely the best judge in Grip, if you ask me. So
for him to say that I was nowhere near closing the 195, I knew that I
was way off, and needed to get serious on attempt three.

My third time to the Gripper Table, I was very nervous. Andrew had just
closed a +/- 214-lb gripper, so I knew I had to do some damage on this
one and PR on this piece. I was very deliberate on my positioning and
on my set and drove the handles home on a secondary pule for a good
close of 195.

I don't recall what I went on for my fourth attempt. It doesn't really
matter because I missed it. Plus, Andrew closed something like a 224-lb
#4 gripper. It is a World Record Close for Choked Grippers. Andrew had
already staked a solid lead for himself, beating me by nearly 30-lbs. I
knew going into the next event, Two Hands Pinch, that I would need to
finish about 40-lbs ahead of him in order to even up the score.

Event 2 - Two Hands Pinch

As most of you know, I held the World Record in this lift with going
into Gripmas with just over 264-lbs, or 120-kg. However, the word in
the Grip Strength Rumor Mill was that Andrew had been training the Two
Hands Pinch pretty hard coming into Crooksville, so I knew it was not
going to be a cake walk.

Something many of you may not realize, however, is that there are
actually two classes of Two Hands Pinch being recorded these days.
Recently, the Lightweight Class was instituted and a separate record is
maintained for anyone weighing 82.5-kg or less is entered into those
standings. Going into Gripmas, the leader in the 82.5-kg class was
Daniel Reinard. He set the mark at Leg 3 of World's Strongest Hands at
my gym in October.

However, another member of Durniat's camp, Brendan Gerber, had been
killing the pinch in his training leading up to Gripmas, nearly
doubling a weight that would have beat the record. He showed up on the
day of the contest and showed everyone what it was like to be 18 again,
and took the title - pinching 206-lbs and some change.

Brendan Ferber - 206-lbs

youtube/embed/tc1Jg-LZOi0

For this event, we used my Euro plates on Doc's newly built instantly
adjustable apparatus, which enabled us to perform the Two Hands Pinch
event in one trip up through the weights, starting out around 100-lbs
and moving the whole way through without having to clear the weights
off and start again for the next thickness. This really improved the
event. Normally all the people at 44-mm go, then 48, then 52, etc. But
on this day it was one trip through the weights and with a twist of the
front collar the spacers could be pulled or replaced and people lifting
different widths could feel the intensity all at the same relative
time.

My opponent, Andrew Durniat, finished his attempts in the low 230's,
and I began mine in the low 250's. This was my second competition
competing on 58-mm which recently has been feeling like the perfect
width in my hands.
I debated going for a new world record on my first attempt. That would
have made all of my attempts World Record Attempts, but Chris
encouraged me to take a safe lift, which I agreed to. Bombing out would
have meant I would have been mathematically eliminated from the
contest, so I decided to hit 254-lbs for my first attempt, which was
called on YouTube, "the easiest looking lift of 254-lbs ever," or
something along those lines.

1st Attempt - 254

youtube/embed/tHNoIFqdJT8

With a legal attempt in the books and 1st place in the event in my
pocket, I decided to try to push my record up. My training had been
very intense going in and I had implemented training techniques that I
never have used previously. Unfortunately, the last week of training I
developed the same strange cramping sensation that I have had
occasionally in the past which caused me to abort my final session of
2HP training. But once I pulled 254 and felt no pain, I was confident
for my first attempt on 268, below.

2nd Attempt - 268

youtube/embed/uIb0zAsqFCQ

Having my hand slip off the plates like that is very uncommon for me.
What I believe happened is I may have left too much chalk on my right
thumb, causing it to slip off the plates. This normally isn't a
problem, but in this case, the edge of my thumb got a chunk taken out
of it and the contact left my right thumb completely numb and my left
thumb partially numb.

Because of the numbness, I took a little extra time for my next attempt
at 268.

One thing that I am just now remembering is that my hands were
extremely cold going into the pinch. I don't mean that I wasn't warmed
up - in that regard I was feeling fine, however, my skin was noticeably
cold to the touch. I was wearing gloves and hand warmer packets so this
should no have been the case, but I had others test the backs of my
hands and sure enough everyone said they felt chilled.

I was past the point of caring about my hand temperature now, anyway,
so I began my preparation for my third overall attempt and second at
268, this time making sure that my hands were chalked evenly but not
too heavily.

3rd Attempt - 268

youtube/embed/fZlLQ6wbIDs

As you can see in the video, this one was very close. There was no
slippage from chalk, but it felt as though I was leaning forward over
the apparatus a bit more than normal because I was worried the collar
would hit the stick instead of the loading pipe. This got me out of my
normal pulling path and I just barely hit the stick. In my recovery to
redirect the apparatus, I lost balance and when I set the Euro down, I
lost my balance even more, stumbling back and nearly going through the
table like Jeff Hardy.

I was seeing stars for a moment because I was squeezing so hard on the
implement and tracking the end of the pipe so closely, but I quickly
recovered, and let out a chuckle in relief of getting a successful
lift.
For my fourth and final attempt, I went for 270. I truly feel that if I
would have gotten 268 on the first attempt and not cut my thumb and had
it go numb on me that I would have had a successful lift of 270-lbs.

4th Attempt - 270

youtube/embed/mtjF4JLHaMc

I was very happy with my performance in the pinch, and not just because
I was able to push my number up, but because I was able to regain my
composure for the last attempt. In the past when I have broken the
record, I have gotten so emotionally overwhelmed that the following
attempts are hindered by my inability to control my nerves. This time,
however, I was able to get centered and get back on the platform in
control. The apparatus felt outstanding, my thumb skin was great, and
my back was solid. I just think I was missing a bit of neural
connection due to the slipped attempt at 268 and couldn't regain it in
time for the fourth attempt.

By now, Andrew and I were ridiculously close. If memory serves, I had
drawn slightly ahead of him, going into the next event, Double Sledge
Hammers.

Event 3: Double Sledge Hammers

The Double Sledge Hammer event was the biggest surprise of all for me
at Gripmas. I trained my ass off on this thing for months leading into
the contest and all I got out of that training was a heap of
frustration. Instead of two 12-lb hammers with 30-inch handles, I got
two 16-lb sledges with 32-inch handles.

In training, my best performance with my 16's was a set of two reps
with the bare implement and 1 rep with the implement plus 2 washers
weighing about 1/2-lb apiece, so I was not sure what to expect using
shorter handles and lighter base sledges.

I managed a legal lift of 47.5-lbs in this event, getting beaten only
by Andrew who successfully performed 50-lbs. I tried 50-lbs but the
first time the additional weights got hung up on the tracks, so I was
granted another opportunity. The same thing happened to Andrew.
Unfortunately for me, he was able to come back on his second try at
50-lbs and get it - I was not, so he finished 2.5-lbs ahead of me in
this event.

Now, going into the medley, he was slightly ahead of me, maybe by .5
points or so. Unfortunately, right now I do not have any footage of the
rest fo the events because I put them on Steve Slater's computer in
order to conserve hard drive space and I have not gotten them back yet,
but once I get them, I will post them up. This event was very cool. I
would agree with others that this was the best contested sledge event
that I have seen. If it is contested again, however, I am sawing a
couple of inches off my sledges so that I can train this one a bit more
effectively.

Event 4: Medley
Chris is famous for devising awesome Medleys. This year he had 25 total
implements, but two of them were bonus items, a 60D Nail bent in
Reverse style and a 12-inch length of 3/8-inch square stock bent braced
over the thigh or knee. These two bonus items could be attempted once
20 challenge items were successfully loaded/lifted. Also, some weights
and implements were made more challenging for the heavier weight class
and Elite weight class.

Regretfully, I don't have the video for this event either because the
footage is still with Steve Slater. I did however complete 20 challenge
items and get to go after both bends, which went down pretty easily. I
think I totaled 23 items out of 25, which was one better than Andrew,
so now, going into the final event, the Hercules Hold, Andrew had a
lead on my by just 64/1000's of a point.

That is just one reason why I think our proportional scoring system is
so great. With Strongman scoring, we just would have been tied, but
with the way we keep score in North American Grip Sport, it really
shows you how close or how far apart competitors are.

Event 5: Hercules Hold

The Hercules Hold is historically a Strongman event, but it is also a
fantastic way to test support grip, and there are many reasons why.
First off, Chris used small handles, so hand size was completely
eliminated from the equation. Next, because the weight is lifted for
the athlete, the event tests grip strength primarily and full body
strength or current conditions of the back do not factor in, as in a
Farmer's Hold or Frame Hold.

Again, Chris increased the weight used in each category. He was
originally going to have the Elite Division do the same weight as the
Opens, in the neighborhood of 264-286 (I can't recall) but we talked
him into going an even 300-lbs per hand.

Not one of my smartest decisions. Support grip like this is my weakest
facet of Grip Strength, and Andrew easily handed my ass on a platter. I
held the implements for about 23 seconds while he crept close to a
minute. Such a large differential that late in the game spelled the end
for me as Andrew pulled away handily, finishing about 6 points ahead of
me when the cloud of dust settled on the Crooksville landscape.

Regardless of the finish, I was happy with my performances. A PR in
Grippers, Euro Pinch, and Sledge Hammers, plus I won my first medley in
quite some time.

It will be a shame if Chris sticks with his current decision and runs
no more Gripmas Carols. The mid-December drive through Western PA and
West Virginia in order to find the Grip Garage nestled in the hills of
Ohio will be a trip that I have grown accustomed to making each year
and will be sorely missed going forward.

My hat is off to Chris on well run comp, Doc for excellent judging,
Tony, a friend of Doc's who kept score all day long, Teresa for the
excellent meal, all the other Gripsters who lent a hand, supported me
and the others, all those who brought cookies and apple crisp (Mary
Anne) and definitely to Andrew for another excellent performance on the
platform.

Next competition on my radar is Mighty Mitts will take place at the
Arnold Classic Weekend, I believe the first week in March. I am not
sure what the events are yet, but I am already planning my general
training for it.

Also, just like two years ago when I first broke the record in the Two
Hands Pinch, I will be releasing a documentary DVD of my training.
Again, this year, I recorded all of my 2HP Training Workouts and will
be compiling it all into a DVD to be released in early 2012.

If you'd like to see my first documentary, The Road to the Record,
click the image below.

-

Before I commence on that project, though, is a DVD I shut with Mike
Rinderle on Braced Bending. Once that is out of the way, then I will
tackle the next documentary.

Then immediately after that, I will be releasing another DVD with Steve
Slater. Together we released Intro to Strongman Training earlier this
year and on the Sunday after Gripmas, we shot another one together,
thus the reason I needed the extra hard drive space on my camera.

It is sure to be a busy few weeks coming up, but I am striving to bring
you the absolute best information for your strength training goals. If
you want to know how to bend just about anything in your path, Rindo
and I will show you how in our Braced Bending DVD. If you want to see
ways that no one else is training Two Hands Pinch, my documentary is
for you, and if Strongman is your thing, then you better keep an eye
out for this project Slater and I have coming out.

In the meantime, all the best in your training.

Jedd

-

Tags: grip competition, grip contest, gripmas, gripmas carol, two hands
pinch, world record
Posted in Grip Sport, grip strength, grip strength competition contest
| 3 Comments ť

Guest Post from Steve Slater - Atlas Stone Training

December 8th, 2011

steve.slater

Beginner Atlas Stone Lifting Information

Atlas Stone lifting is something many get excited about and for good
reason. The thought of lifting an object that is not meant to be
lifted, absent the advantages of holes, handles, crevices, or edges
would excite even the strongest individuals in the world. Propelling a
perfectly round heavy Atlas Stone either to your shoulder or on to a
barrel can be extremely rewarding, especially if it is a personal
record.

Pre-Requisites to Stone Lifting

What I'm going to share are beginning techniques related to strongman
Atlas Stone lifting. Notice, I emphasize the word "strongman" not
"weakman" because this is about max effort. If you're not familiar with
max effort training with iron then you really aren't ready for
attempting max effort stone lifting. Atlas Stones are not designed to
be lifted, barbells and dumbbells are.

This being said, you, the novice, should progress at lifting weights
first. This way when you do start stone lifting you will go in ready
with the needed foundation both physically and mentally.

At times lifters come to visit me at our Slater Strength Club and want
me to instruct them on lifting Atlas Stones. I never assume that
because a man is not massively developed that he has not spent time
weight training. I always ask "How long have you been training?" If the
answer isn't definitive, or doesn't directly address the question, and
the answer is along the lines of, "Ahh a few months or something like
that."

I then tell them that they're not ready for such a challenge so "Let's
do some deadlifts." I take this route as not to spoil what will be a
good thing by lifting stones too early.

I always suggest that beginners weight train until they develop a good
base then attempt the challenge of stone lifting. My first rule of
thumb is this: if your deadlift is not yet 160 kg or 350 lbs then
continue to weight train progressively and build up your basic
strength.

The New Stone Lifter's First Stone

-
BEGINNERS: Click the image above to check out the Stone Lifting
Fundamentals DVD

Once your basic strength is there, I suggest picking a 16'' atlas stone
for starters. This stone should weigh around 170-180 lbs and is an
optimal size for developing motor skills and technique. If you choose a
lighter one it should only be for warm ups if you're doing traditional
Atlas Stone lifting.

Warm-up for Stones

For warm ups I prefer band exercises for the biceps and back. I also
include roller work massage such as Self Myo-Fascial Release (SMR) that
targets the back, biceps, glutes and hamstrings. After that I will move
into light stones. This will get me warmed up and ready to lift safely.

Further Preparation: Tape and Tacky - Yes or No?

I like to tape my forearms, using athletic tape though some use duct
tape. If you want, shave your forearms to keep the tape from slipping.
The tape will grip your skin much better if the hair is removed and the
addition of a pre-spray on your forearms will provide for good
adhesion.

I like Rugby Spray Wax by Trimona as a pre-spray, available on
StrongmanStuff. I flex my forearm and then tape it, starting just
below the elbow and working my way to my wrist. Once it is taped I
relax my forearm and then pat down and smooth the tape to my skin.
Flexing the forearm prior to taping will prevent the tape from being
too tight and If done correctly, the tape will stick well.

I learned from Team Boss Strongman's Rick Freitag to tape the forearms
not so much to help the grip but to cut off the signal of pain. If you
are in pain them the mind is fighting the pain and not focusing on the
lift.

Apply tacky or handball wax (pine resin) to get a better grip.
Personally I like PR Champions Blend Tacky because it is made in Ohio
and I'm from Ohio. It is a very good general weather tacky but most
other tacky works well too. I apply some on my hands, fingers and
forearms and at times onto my chest, especially during competitions.
This helps to keep the stone from spinning off of the chest.

When you first start stone lifting apply a slight amount just to get a
feel for it as you will learn quickly how much you like to use. I do
believe the use of tacky can reduce the strain on soft tissue.

Safety Points for Beginner Stone Lifters

As for lifting the stones, there are some basic precautions to be
concerned with for the safety of the lifter and those in the vicinity
of the stones.

It goes without saying that new lifters should always consult a health
care provider prior to starting any exercise program. Especially since
stone lifting differs so greatly from other forms of resistance
training, it just makes sense to make sure your doctor okay's that you
give it a try.

You may choose to lift it over a large diameter bar that is fixed so it
will not spin. For example, we lift the stone over an adjustable
strongman yoke bar. We also use solid platforms made out of wood. You
can fasten wood pallets on top of each other, and then fasten plywood
to the front or around all sides. There is a great wood platform on
StrongmanStuff. We sometimes use whiskey barrels or oil drums, but
if you do use a barrel be sure to avoid pinching your fingers on the
lip!

youtube/embed/dZHrc_4JzNc

Steve MacDonald, WR Stone Lift Over Bar
That is Steve Slater kneeling near the platform, on the left

Whatever you choose to lift the stone onto or over, either a large non
rotating bar or a platform, make sure that it is stable. With all
platforms please use caution making sure the back side of the platform
is braced. This will insure platform stablility so it should not tip if
the stone hits it. Once you're more experienced and stronger you can
work on shouldering the stones.

At Slater Strength Club all novice lifters are forbidden to twist with
the stone during the lift. The risk of injury far outweighs any
benefits.

Once you get the stone to the tip of the platform you may begin to
struggle to place it on the top. During the struggle to get past the
"tip point", avoid pausing in that vulnerable position for more than a
few seconds and no matter how difficult the struggle to complete the
lift, do not twist in order to get the stone to the top of the
platform.

You may be tempted to do this but this potentially dangerous maneuver
should be avoided. Additional strength and experience will get you past
this critical point in the lift. Atlas Stone lifting with a grouped
series of stones is less about struggling at the top but rather an
example of utilizing one's strength with precision.

Don't practice struggling at the top, practice a precise finish. A
precise and fast finish wins competitions. As with any lift there are
some risks, but the benefits of safe stone lifting far outweigh the
risks.

Time to Lift Some Stones

I hope that this information helps you make the move into Atlas Stone
lifting so you can continue to make great strength gains and appreciate
this awesome raw form of training.

Stone lifting makes you seriously strong, ruggedly strong, and for lack
of a better expression, "animal strong." Simply stated, if a good stone
lifter puts his hands on a man of above average size, even one flailing
and squirming to resist, he could place him on his shoulders, run with
him and squeeze the crap out of him in seconds! He could probably even
press him over his head and toss him high or far. That is stone lifter
strength and as stone lifter Bill Crawford says "stone lifting makes
you strong in ways that only stones can."

Steve Slater
Slater's Hardware
StrongmanStuff
__________________________________________________________________

Further Atlas Stone and Strongman Training Information

For more information on Stone Lifting, check out Stone Lifting
Fundamentals.

To learn about even more about Strongman Training, check out
Introduction to Strongman Training.

- -
__________________________________________________________________

Tags: atlas stone lifting, atlas stones, stone lifting, stone training,
strongman stone
Posted in athletic strength training lift odd objects, feats of
strength, stone lifting, strongman competition training, strongman
training for athletes, strongman training log stone tire farmer | No
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