If you did one, and only one, muscle control exercise, this is the one it should be.
It’s commonly known as the abdominal vacuum, because that’s just what you’re doing. You’re creating a vacuum of pressure inside.
This vacuum is great for the lungs as you expel a greater amount of air then you normally do. I heard a story about smokers that do this exercise, often times, even if they haven’t smoked in hours, smoke will come out! Its acting like wringing a sponge.
Also your other internal organs get massaged in a way that can’t be replicated by any other exercise. Great for keeping you regular in elimination too. But because of all this I wouldn’t recommend you do this exercise on anything but an empty stomach.
Now you may not get as pronounced of a vacuum as me on your first try. Don’t worry. Just keep working at it and you’ll improve just like any other exercise. Of course from here there are more advanced variations that include “The Rope” and Single Sided Abdominal Isolation. Fun stuff.
There are many other great benefits to adding muscle control practice into your routine. For the full details oh how and why to do it, plus tons of exercises, beginner and advanced, from head to toe, check out the new Master Muscle Control Course.
You’ll get plenty more details on the proper execution of this one move plus so much more.
In strength,
Logan Christopher
P.S. In the video on this page you can see many more muscle control stunts performed.
Filed under Bodyweight Exercise, Health, Videos by on Nov 6th, 2011. 5 Comments. 
This is one of the over-arching principles of strength and endurance which I call the Conditioning Continuum.
It’s one of the 7 principles found in Explosive Bodyweight Conditioning that I want to discuss today.
And although the course is about explosive bodyweight exercises for endurance this principle applies to your training no matter how you do it.
People like to separate things. It’s a useful ability but it can also close you off to even more useful ideas.
One of these is the concepts of strength and endurance.
When you think of strength what do you imagine? Lifting a heavy weight? A one repetition maximum?
That would be what most people think of. And its right although there are many other definitions that work equally as well.
When it comes to the Conditioning Continuum that sort of strength is on the far left. Its maximum strength with no real endurance needed.
On the other side we have endurance. The common even stereotypical example is a marathon runner. No real strength needed here, but a whole bunch of endurance.
Here’s where the problem is. If you only think in these terms of limit strength and close to it, and extreme endurance examples you’re missing out on everything in the middle.
The middle is where everything lays that could be called strength-endurance. Of course things don’t just neatly fit into this category either.
Think about a 10 minute kettlebell snatch test.
Or pushing a van for 100 yards.
What about a mile run?
In these examples your strength could be what is holding you back from doing more or going faster. But it could also be your endurance.
When you look at what you’re doing and what you want to accomplish you need to see where your time is best spent.
Tons more information is available in Explosive Bodyweight Conditioning, a 2 DVD set that gives you tons of exercises, variations, workouts and how to put this Conditioning Continnum to work for you.
Grab it today as a bonus with the Advanced Bodyweight Training Course
In strength,
Logan Christopher
Filed under Bodyweight Exercise, Conditioning, Kettlebells, Running, Strength Training Concepts by on Nov 3rd, 2011. 1 Comment.
Back in April was the Tactical Strength Challenge. This was the first time I competed in the event.
Just the other day I looked on the main website and found the results were finally up. Take a look.
I’ve reposted the video of my events here.
If you look at the scores and then the video you’ll notice I was short changed two pullups. Not sure how this happened, but I don’t think it would have changed my rank at all. I know David Dellanave, but have never heard of Raymond or Derek. But one thing is for sure…they’re all strong!
Overall I’m quite happy with it. The next Tactical Strength Challenge is coming up in September so its time to start preparing.
In strength,
Logan Christopher
P.S. As a special bonus you can get How to Kick Ass at the TSC for free along with Kettlebell Snatch Domination. Check it out.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Kettlebells, Videos by on Jul 29th, 2011. 1 Comment.
Lots of people are touting the benefits of the rebounder or the mini tramp for exercise. I shot this video impromptu for you during one of my workouts.
Jumping on a trampoline works out every single cell in your body as they get squeezed up and down from gravity.
This is one of the best ways to pump the lymph through your body. The lymph is one of the key components of your immune system. One expert said that if our lymph flowed as well as it could every day it would be impossible to get sick!
From Wikipedia:
“Unlike the cardiovascular system, the lymphatic system is not closed and has no central pump. Lymph transport, therefore, is slow and sporadic. Despite low pressure, lymph movement occurs due to peristalsis (propulsion of the lymph due to alternate contraction and relaxation of smooth muscle), valves, and compression during contraction of adjacent skeletal muscle and arterial pulsation.”
Bouncing on a mini tramp happens to be one of the hands down best ways to move lymph although all sorts of other movement and manual massage can do it as well. In some cases the massage may be needed to break up stagnation in areas.
There are also some other benefits to doing it. However I don’t think its the only exercise you’ll ever need as some people claim.
Also there are differences between a cheap trampoline and one of the top of the line models. But a cheap model as I have here can be picked up in many local shops for about $30.
Anyway I’ve been experimenting with doing a number of things between the sets of exercises while I train. Bouncing on the mini tramp is one of them. I highly recommend you give it a try.
This is a powerful one but pales in comparison to some of the other things I’ve been doing. More on that later.
In strength,
Logan Christopher
P.S. I released this on my other site and it’s been hugely popular in one day! If you’re at all interested in learning how to do a backflip now check it out.
Filed under Bio Feedback, Bodyweight Exercise, Health, Videos by on Jul 14th, 2011. 4 Comments.
Mike Fitch at Global Bodyweight Training put together his first DVD and it is awesome. Watch the video for my full review and more details.
You’re going to love the transitions and much more.
In strength,
Logan Christopher
Filed under Bodyweight Exercise, Videos by on Jul 8th, 2011. 3 Comments.
I just had an awesome weekend in Minneapolis at the Smarter Strength workshop. What I learned there will have some big changes for the future. Look for a full review later on.
There I taught others the basics of hand balancing as you can learn in the Secrets of the Handstand Quick Start DVD.
People were loving the progressions and different movement patterns then many aren’t use to. I even taught Adam Glass how to do a cartwheel (look for a video sometime soon).
I’m extremely happy about this video where I juggle a 70 lb. kettlebell behind my back.
Now I plan on getting back into juggling kettlebells regularly. Want to join me? Then I recommend you check out The Definitive Guide to Kettlebell Juggling.
I hit several other big PR’s. A 485 lb. deadlift. A 645lb partial deadlift.
Holding back levers easier than ever before.
Tearing a Mini Deck of Cards in half for the first time ever.
Doing a bridge lockout of 325 lbs. as is described in the Advanced Bridging Course.
I don’t say this to brag. I say this to inspire and show you that you too can achieve great things if you put your mind to it.
And if you want to get there faster having quality instruction is the best way to do so. That’s why I put together all my programs. To help you achieve your goals faster.
I taught Dave the progression I’d been using towards a one arm chinnup, described in the Advanced Bodyweight Training Course. Considering he’s busted out a chinnup with 56kg of added weight for two reps I predict he’ll be able to do the real thing soon.
Whether your goal is holding a handstand, lifting heavy weights, snatching a kettlebell for 10 minutes or anything else.
I’ve received 57 orders from people all over the world looking to get stronger and gain more crazy skills. Everything from my $1 digital video offer to the whole package for $997.
There is a lot to learn.
But this sale won’t be around long. Just a few more days then its gone for good. So grab what you want right now.
Sincerely,
Logan Christopher
P.S. Plus everything on the sale still comes with my 3 month guarantee. So you can try it and if you don’t like it for any reason just let me know and you’ll get all your money back. There’s no risk.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Feats of Strength, Hand Strength, Kettlebells, Strength Training Concepts, Videos by on Jun 14th, 2011. Comment.
Using your bodyweight as the resistance in training is one of the most important tools.
I like barbells. I love kettlebells.
But if I had to pick one and only one tool it would be my own bodyweight.
Why?
You can build just about everything you need with it.
- Strength
- Endurance
- Coordination
- Flexibility
- Mobility
- Stability
- Speed
- Agility
- Power
And a great looking body.
Now don’t get me wrong other tools are great and unless you’re always on the road and can’t travel with much you do have options with tools.
But that brings up another benefit. Anywhere and anytime with no equipment (except some sort of bar for hanging exercises).
You tend to get better in tune with your body then with many other tools and exercises, at least in my experience, although this largely has to do with your intention and mind WHEN doing the exercises.
But bodyweight exercises do have some drawbacks. I explain those here.
In fact, I rarely see anyone, let alone those who tout bodyweight exercises as the Holy Grail of training, make mention of this one fact.
And then there is the matter of progression. Its hard enough for most people to understand when you’re talking about weights, but bodyweight exercises can make it even trickier.
Lots more for you on these and more when you sign up here.
In strength,
Logan Christopher
P.S. If I had one training tool it would be bodyweight exercises and if I had only four exercises they would be these FOUR…
Filed under Bodyweight Exercise by on May 16th, 2011. Comment.
I celebrated an excellent 26th birthday yesterday. Meant to get this out then but was having to much fun. Anyway…
I got you something for my birthday.
Over the years I’ve become known as something of a ‘bodyweight training’ guy.
Its what got me started in serious physical training. And its something I continue to do to this day. In fact I just completed a workout that had some one arm pullup progressions in it.
There is so much to do with bodyweight training. Plus it can be lots of fun, build tons of strength and a muscular body.
Now about that birthday present…
On the following page is a video of my latest and greatest bodyweight stunts. I don’t mean this to show off but to inspire you. If I can do it than anyone can.
(I know some of you are beyond these skills so kudos to you, but I think you’ll still get something out of it.)
And if you sign up there you’ll immediately get the next video in which I talk about four foundational bodyweight exercises you can use to gain the strength to do all sorts of other skills.
And then I’ll have even more detailed videos coming shortly after that with more jam packed info on how to get better results with bodyweight training.
Enjoy!
In strength,
Logan Christopher
P.S. Thanks ahead of time for all the birthday wishes. My email inbox just about exploded yesterday. I hope you enjoy my present to you.
Filed under Bodyweight Exercise by on May 16th, 2011. Comment.
The Tactical Strength Challenge (TSC) is a strength competition consisting of three events:
- A three-attempt powerlifting deadlift
- Pullups for max reps
- Kettlebell snatches for max reps in a 5:00 time period
You can find out more at tacticalstrengthchallenge.com
I had the opportunity to participate in my first TSC last weekend. I had meant to do it the previous year but it always fell on days where I had prior commitments.
This time I was definitely going to do it. I had to drive 2 1/2 hours to the nearest place it was held, in Sacramento, CA at Midtown Strength and Conditioning.
And I’m glad I did. This video shows me in all the events. (Thanks to Nick for filming for me.)
Deadlift
First was the deadlift. This was my first time competing on a lift like this. I’m use to the ‘do it however you want’ in the gym approach to training. Being limited to three attempts is quite a different beast.
I opened up with an easy 425. Then I moved up to 455, which felt solid. But then I got a little greedy. I thought the competition would help me so I set my sights on 505. In hindsight I can of course say it was too much as I didn’t budge it much. With my personal record currently at 475 I should have been more modest and gone for that or 485.
Pullups
Oh well, next event. Bodyweight pullups for reps. Here I hit my expectations. My goal was to break 20 reps, which would be a first. I think my previous best ever was 16-18. I cranked out 21 and was pleased. It looks like my recent one arm chinnup work has some good carryover.
Snatches
The last event was my best. The kettlebell snatch. To be honest since hitting 301 I had fallen out of practice on this a bit. (That’s something I do pretty often. Hit a big goal and then don’t want to do it again at least for a while.)
My grip was tiring out at the end. It could have been from the previous lifts. It could have been the slicker then normal kettlebell. Still I managed 146 reps. A little slow for my but I was also striving for a harder lockout then before.
Overall it was a great time and I got to meet some great new people. Competition is fun and something I plan on doing more of. There is a big difference in what you can do on the gym and having to perform on demand back to back events.
I’m still awaiting the final results as this is an international competition. Judging by last years results my deadlift was average, pullups above average and snatch right near the top.
Did any of you compete? What were your results?
In strength,
Logan Christopher
P.S. I’m thinking of redoing the video and making it a standalone product but right now as a special bonus you can get How to Kick Ass at the TSC for free along with Kettlebell Snatch Domination.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Kettlebells by on Apr 14th, 2011. 35 Comments.
If you missed part 1 click here where kettlebell training was discussed.
Today we’ll move onto bodyweight training.
For some reason I’m known as a bodyweight guy. Maybe that’s because I do hand balancing and acrobatics. Maybe because of my crazy Ultimate Royal Court Challenge.
The truth is I love bodyweight exercises. They can be used to build all kinds of strength you need, not to mention endurance, mobility, flexibility and coordination.
The fact that you don’t need any equipment more than a bar to hang on for some and you are ready to go.
Some people say weights wreck your joints or don’t build true strength. While certain weighted exercises don’t work for some people, this is far from a universal truth. And I’m not sure what true strength specifically is in this phrase.
For these reasons I regularly include various bodyweight exercises into all my workouts, along with the barbells, kettlebells and more.
Each tool has its advantages and disadvantages. If you become a bodyweight only guy (been there) then you miss out of what other tools can provide you. The same is true if you just train with kettlebells or barbells.
There is one area that bodyweight exercises do miss that few people recognize.
There is just no way to replicate a deadlift motion or some sort of picking an object off the ground. Kettlebell swings are a similar movement too.
For squats you can do squats including one leg versions. For pressing or benching you have all manner of pushups including handstand variations. For rows you have pullups and inverted rows. But for deadlifts?
Many bodyweight guys argue that bodyweight exercises are more natural. In many cases this is correct. I’ll take a pullup over a lat pull down any day of the week. But you can’t tell me lifting a heavy object off the ground isn’t natural and doesn’t have uses.
So if you are a bodyweight only guy I encourage you to correct this with some sort lower body pulling movement.
By doing so you can have a well balanced program and strength.
On the flip side you have people that only lift weights. I encourage those of you in this camp to add in some bodyweight exercises. With a few well-placed exercises into your training you’ll gain that much more benefit.
What typically happens with bodyweight exercises, assuming you move past the very basics, is that you gain more coordination and control of your body (which helps more when you do lift weights).
In essence, you learn how to move better.
I believe bridging is one such area many would do well to add in. Handstands is another even if you never work on the balancing aspect.
The real trick to bodyweight exercises if progressing with them. Although sets and reps are easy to add, for many you can’t just add weight. Instead you need to manipulate the intensity in other ways.
I’ll be teaching all of the above and then some at the Super Human Workshop.
Plus as a special bonus, those that signup will get my unreleased Advanced Bodyweight Training Course which is going to be a 6 DVD set.
To get more details and sign up go here.
It’s a really cheap price with a bunch of extra goodies thrown on top to sweeten the pot. Be sure to sign up before March 31st for the early registration price.
In strength,
Logan Christopher
Filed under Bodyweight Exercise, workshops by on Mar 18th, 2011. Comment.
