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. 
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.
Got a new guest article for you today. This comes from Mike Fitch an up and comer here online with his new site Global Bodyweight Training. Mike is a student of mine, ex-model, avid bodyweight trainer, and can do some amazing stuff. He also has great quality videos that make me jealous. This article and the video focuses on keeping the shoulders healthy and strong.
No matter what the style of training that you prefer, I think it’s pretty safe to say that both increased strength and power can significantly improve your efforts. Whether it is strong man training, bodyweight training or good ole fashion body building, a nagging injury or pain can throw a serious wrench in the progress. So why are these common aches or pains so often overlooked or worked around?
I’d venture to say that most athletes simply don’t know what to do about it, and most doctors aren’t invested enough to lay out a solid pre or post rehab program without referring out. Usually it’s not until your arm’s ripped from its socket that there is significant attention paid to the area. It’s more of an afterthought than a priority.
But what if I told you that your potential strength and power is seriously hindered if there is an injury that is constantly overlooked. Think of it this way, the body is always more interested in self-preservation than any thing else. So if you’re nervous system sees a dysfunction at a joint, it will actually “turn down” the amount of power going through that joint, as an effort to protect it, even if your ego thinks otherwise. So if you have some sort of pain in your shoulder, you’ll never really reach your full potential when attempting to bench press that compact car.
From my experience, unless you actually have an “impact’ related injury like a car accident or a bone crushing tackle, the majority of injuries that I see are simply imbalance issues that are made worse by repeatedly pushing resistance through an unstable joint. Without correcting the imbalance.
Just by spending a fourth of the time you would be spending on your normal resistance training, you can make an enormous difference. I’ve seen chronic pains totally disappear in less than six weeks or last a life time when ignored. Your choice.
This video is a sample of a shoulder health program that is geared towards an A/C joint impingement or front shoulder pain (which happens to be one of the most common cases I see with my clients).
All of the exercises, stretches and activations in the video with exception of one, use only body weight as resistance. (A 8-12 lb Kettlebell, Dumbbell or jug can be used for the pendulum swing)
A couple of tips to add the video suggestions into your program:
1. Start doing a 2:1 ratio of Pull exercises to Push exercises. A lot of times impingement issues are caused by an overdevelopment of anterior muscles and underdevelopment of posterior muscles.
2. Stand up straight! Forward shoulder roll not only makes you look like an ape, but also closes down the A/C joint as well shortens the internal rotators at the shoulder joint.
3. Start performing this shoulder health program as a warm up before any Pushing or Pressing workout.
Mike Fitch is the creator of the Global Bodyweight Training system. You can get a taste of it by signing up on his site where you’ll receive a free video on 25 Pushup Variations for Total Chest Development. Also be sure to check out the World is Our Playground section to see bodyweight training and more in Miami, Costa Rica and many more locations around the world.
Filed under Bodyweight Exercise, Flexibility/Mobility, Health, Recovery, Videos by on Dec 29th, 2010. 2 Comments.
I figured I would do something special for the end of the year and that would be to list my top 5 training tools of 2009. It was hard to pull from all the things I use and do but I believe this is a fair list, when I look at what has been my focus in training, what have I seen results in, and what I believe has benefited me in ways that aren’t as simple as pounds and reps.
Great for shoulder and arm flexibility and health
#5. Indian Clubs
I picked up a pair of 1 lb. wooden clubs from John Wood over a year ago and I’m glad I did. I’ve used them steadily in the past year usually for sets done between presses and pullups. I find this helps to keep the shoulder girdle and elbows healthy especially when you’re lifting heavy.
You’ll also be amazed at the coordination you develop from swinging these light clubs. For me it seems like the swinging patterns I do are easy but I’m always reminded that that’s not necessarily so when my friends give them a try. I’d rank Indian Clubs as essential for working on some of the smaller muscles and attributes of fitness.
I’ve also worked some this year off and on with heavier clubbells which I enjoy too, but that’s quite different from the light wooden clubs.
Ideal tool for pullup training and more
#4. Gymnastic Rings
I would list bodyweight as a tool but some might construe that as cheating so I’m selecting a tool that is used for bodyweight training, and that’s the gymnastic rings. I haven’t delved into doing an Iron Cross or Maltese or anything that major yet, I just love them for pullups.
The natural groove of being able to rotate the hands and arms as you pull makes this exercise better then on a straight bar. You can lift more and its also better for your joints as you’re not locked into one path. This is important when you do heavy weighted pullups as I do.
My ideal tool for brute leg strength
#3. Trap Bar
Some people love squats. Some people love deadlifts. Using a trapbar is more like a combination of the two. And I find it suits my body and long limbs better than squats or deadlifts with a barbell. I have never hurt my back on the trapbar, which I can’t say the same for barbells.
I only really use it for two exercises, the deadlift and shrugs. Even if it was just for the first exercise it’s a must own piece of equipment for me. I was able to pull 200 kg. or 440 lbs. on it this year which is good progress for me.
Strength and Fun in one small nail
#2. Nails
I love short bending. Other bending like horseshoes, scrolling and braced bending is great too but I’ve stuck with short bending the longest and gotten the most out of it. In 2009 I went from barely bending Grade 5 bolts occasionally to killing them with a fair amount of ease. My best so far is to bend 15 in a workout. I also did 50 60D nails in half an hour this year.
If you’re familiar with bending you can probably guess my goal is to bend the red nail and I’m working up to it. I just got Grade 8 bolts and while my first attempt stopped me, I know I’ll get it soon.
Bending is great for not only hand and wrist strength but developing whole body strength that you can channel towards one single thing. It’s an addictive training and it can be over-done so know what you’re doing. I recommend the Diesel Crew’s Bending eBook to get started.
So many kettlebells, so many uses
#1. Kettlebells
Considering my main goal has centered around completing the Beast Challenge I’ve been using kettlebells steadily in presses, pullups and pistols throughout the year and am continuing to do so. These same moves could be done the same or similarly with dumbbells but I find that kettlebells are just plain fun. I own a lot of them so I might as well put them to good use.
However the real beauty of kettlebells comes in the ballistic exercises. Obviously I’m a big fan of kettlebell juggling but I’ve been concentrating on the 10 minute snatch test recently and just hit a big goal. More on that later. This is a place where dumbbells can’t come close to matching kettlebells.
I hope you gained something out of reading this list. If you’re inspired to go out and get one or more of these training tools all the better.
You don’t have to go into as much details but comment below and list your top five of 2009. I’d love to hear from you. Plus it may have to be something I go out and try.
In strength,
Logan Christopher
Filed under Barbells and Dumbbells, Bodyweight Exercise, Conditioning, Feats of Strength, Flexibility/Mobility, Hand Strength, Health, Kettlebells by on Jan 14th, 2010. 8 Comments.
There are bodyweight guys. There are kettlebell guys. There are clubbell guys. There are barbell guys.
Some of its marketing but I think the biggest reason behind this sticking to one system is exactly what happened me.
I use to go to a commercial gym like most people seeking to get fit. And I never got much by way of results. Then I found out about bodyweight training. After a little testing I went full force into that.
This was good and bad. The good was that I focused on that training and saw lots of benefit from doing it. The bad was that since I was now getting results I thought anyone who did anything else was wasting there time.
Over time I started using some other training implements and saw the benefits in doing so. The fact, is each tool has its own unique advantages and drawbacks.
Bodyweight exercises are great because you can do them anywhere. They quickly get you in tune with your own body. And you really should have some mastery over you body before doing anything else. But sometimes in life you have to pick something heavy up, and there’s no way you can recreate that with bodyweight exercises.
Barbells are great because they are balanced, actually the perfect tool for lifting maximum weight. With plates you can incrementally use more and more weight. But for the most part the training is one-dimensional. And that balanced tool can act against you when you have to lift something that’s not made for lifting.
Clubs are great because they offer real three-dimensional training. You can hit the arms and shoulders in ways that can’t be replicated. But for building maximum strength levels they may not be your best choice.
I could go one but I think the point is clear.
In my training I use bodyweight, kettlebells, clubbells, Indian clubs, trap bar, barbells, thick handled dumbbells, block weights, grippers, the formulator, sledgehammers, nails, bands and I’m sure there are a few other items I’m forgetting.
Each tool has its purpose and that’s why I use it. In the end that’ll make you stronger and a better athlete.
In strength,
Logan Christopher
P.S. Making good headway on the big project I mentioned last time. Next week I should have an update, the first details on what it is.
Filed under Barbells and Dumbbells, Bodyweight Exercise, Kettlebells, Odd Objects, Strength Training Concepts by on Jun 10th, 2009. Comment.
