The Ab Bar Take Down builds incredible core rotational strength.  You can feel it working on the very first rep!!  As seen in the video, it is a very easy set-up, using a band and a bar.  As the core musculature pulls the bar and band towards the floor; the mid-section continues to work harder and harder stimulating more muscle fibers as the band stretches and the resistance increases.  This is the goal when building strength and definition.

When I am coaching this exercise, I stress on concentrating on all the muscles in the body and “feeling” them contract throughout the movement.  Never stay fixed in one position.  Just let everything move naturally allowing your feet to pivot from side to side.

I recommend doing 2-4 sets of around 6-8 reps.  Take it slow and don’t force it.  If you do it right you won’t need more than 6-8 reps.

Stay Strong & Fit,

Jerry

The Kettlebell Clean is an awesome exercise to help develop power and strength.  Just like any other exercise you must learn the basics first and apply them to more advanced techniques.  The kettlebell swing should be mastered before attempting to do the clean.  There are a few variations to the clean and in the video I speak about how I instruct the swing clean.  This can be done with one or two kettlebells depending on your level of experience.  I recommend learning it with just one kettlebell.

When it comes to training athletes; I really like the ease of how quickly they can learn and start reaping the benefits of this particular exercise.  A typical athlete can usually learn how to perform a kettlebell clean in just a few workout sessions as to learning a barbell clean it may take a few weeks to months to learn properly.  When time is tight and season’s move fast; the kettlebell becomes a valuable tool.  Please do not misunderstand me, I like barbell cleans as well and I do have athletes doing them also.

If you have any questions or comments; please feel free to post them below.  If there is a certain kettlebell exercise you would like to see explained just let me know.

Stay Strong and Powerful,

Jerry

I have had Pipe hung from chains across power racks for years.  They just do not get old, they do not cost much to set up, and hell they are just fun to hang from.  In the video I go over a few techniques that I use.  I really like to stick athletes on the pipe pull-up that have the habit of kicking there feet around to get another pull-up.  If they kick the feet the pipe will rotate and they will lose their grip.  This really helps in teaching strict form.

In the video I show a thick pipe but you can use varying thicknesses.  I have other pipes that hang in other parts of the gym that are only one inch in diameter and up to four inches in diameter.  When you add this instability factor; your grip will become a major part of all hanging pipe exercises.

If you have the opportunity to hang a pipe like this, you might just be surprised at how challenging it will be.

Yours in strength,

Jerry

I usually don’t promote  products on this site but I want everyone to be know about the manuals that Joe Hashey at Synergy-Athletics has developed.  His first product is the Bull Strength Manual.  This manual covers everything that is strength.  It’s really designed for the strength enthusiast and not for the beginner.  If you have a good strength base and are really looking to spice up your workouts with some variety and real strength work, then this the manual for you.  Joe does a great job explaining the philosophy behind the programs and has each exercise thoroughly detailed.  Bottom line: with the Bull Strength Training Method, “strength” will definitely be achieved.  Check it out:  Click Here!

The second product I’d like you to know about is: The Bull Strength Conditioining Manual. This totally blew me away.  I do a lot of this type of training with my athletes but Joe totally took it to the next level.  These programs kick major ass and they will produce results.  This is for the coach who wants their team to excel or the fitness person who wants faster return from their workouts.  Check it out: Click Here!

Joe Hashey is the owner of Synergy Athletics LLC, a certified strength and conditioining specialist, and recently opened up a new training center in New York.  He trains athletes for peak performance and injury prevention using proven methods of variety training.  I would like to thank Joe for putting together quality training programs and sharing his knowledge and experience.

The Turkish Get-up is one of my favorite exercises.  This exercise has the ability to work every muscle in the body.  There are a couple differnet ways you can do a turkish get up, but I mainly use the two general ones:  Lunge Style and Squatting. (refer to the video)

Also, you can use anything for weight such as a kettlebell, Dumbbell, Barbell, Sandbag, and yes even a person.  I usually use a kettlebell.  Typically, I will do sets of up to 5 reps on each side and usually two or three sets, which is plenty.

If you have never done this exercise before, I suggest you start with a very light weight or even no weight at all until you master the technique of getting up and positioining your body properly.  Technique plays a big role in getting the many benefits of this exercise.

Let me know what your favorite exercise is?  I am not saying the Turkish Get-up is my favorite, but it is up there on the list.

To your strength,

Jerry

In the picture directly below you will see how I am holding onto a rope in each hand.  The second picture will distinctly show how I am contracting all those upper back muscles which results in a tight scapular retracted position.

I explain in detail, in the video below, exactly how I use the rope and then demonstrate three of my top rope exercises for this movement.

I really can not stress enough how important this movement is.  It will not only serve as a great injury prevention exercise for strengthening the decelerating muscles for the shoulder (throwing movement) but also in general upper back development.  It is not really about how much resistance you use but more about how concentrated you can get your contraction.  These are also some great exercises that can be incorporated into a therapy program for anyone who has a winging of the scapula.  Visually, this will look like you have wings from your scapula protruding away from the body (medial border).  Alright, I do not want this post to head in a therapeutic direction so I will end it here.  If you have any questions or comments; please just ask and I will do my best to answer them for you.  Now get yourself a chunk of rope and give them a try!

To your health,

Jerry

In the video I pretty well explain and demonstrate the lateral step kettlebell swing, but I want to also let you know of another variation that is very similar but was not recorded.  It is the forward step and/or backward step swing.  The concept is pretty much the same.  If going forward, get your swing going and then when the kettlebell is at face height and motionless step forward with one foot and quickly follow with the other foot, stabilize and complete the swing.  Keep following that up for a prescribed distance or number of steps.  When doing the backards step; literally just reverse the steps and go backwards.  If space is an issue, do alternating forward to backward steps.  For a great and challenging workout, add to that the lateral steps and get what I call the Kettlebell four Square Stepping Swing Set.  What a great workout.  You would be surprised to see how many athletes get their steps screwed up after doing that for a minute or two.  Give it a try and let me know how you do!

Keep Those Kettlebells Swinging,

Jerry

As seen in the video, the one arm dumbbell bench row can be a very useful exercise for upper back strength and development.  There are many other variations to the one arm row but they should not be done until you have mastered the bench row.  Keep away from momentum.  It should be a very controlled pull so that the focus is on the upper back musculature to do the work.  There should be no jerky type of movements.  If you wanted to work on power than you can jerk the weight up into the row position.  This is called a one arm power row.  I use this type of movement particularly with wrestlers and members of our rowing team.

If you do not have a bench than you can do a bent over row by placing your free hand on the dumbbell rack or just bend over so you are rowing against gravity.  This will require a great deal of core strength.  Typically most individuals do not have this type of advanced strength to keep proper positioning without placing the free hand on something.  Do not rush into this type of training as it is advanced.  Technique is a very key component of the one arm row if you want to experience great results.  Depending on your training program, most rep ranges fall between 5-12 reps per set.

Keep Training, Keep Living,

Jerry

I learned this exercise from a kettlebell guru named Steve Cotter a few years ago and have been using it with my athletes ever since.   First take two kettlebells that you know you can safely perform a forward lunge with.  Snatch or press one of the kettlebells above your head and stabilize that weight with the shoulder and core musculature.  Leave the other kettlebell hang by your side.  Contract the abdomin by drawing the belly button in towards the spine (you should still be able to breath).  Keep this type of contraction throughout the  entire exercise.  Step forward with the opposite leg to the arm that is holding the kettlebell above the head (as demonstrated in the video) until you have created a ninety degree angle in the knee.  Then return to the standing position and repeat with the same leg for the desired number of reps.

The magic of this exercise is not that it is a total body exercise but the neurological firing that is taking place as the exercise is being executed.  The positioning of one arm above the head as you step forward with the opposite foot sends a signal through the body similar to any overhead throw, pull, or sprinting motion.  By making an athlete more aware of thier midsection throughout this movement; we can enhance the muscluar firing in the core that takes place in most athletic movements.  Please read that again and think about that for a moment.  This is exactly what is meant when a strength coach refers to training the neurological system instead of training the muscular system.

The contra-lat lunge is an awesome exercise for any athlete to do.  Although I prefer to use kettlebells; dumbbells can also be used instead.  Many of my clients have also benefitted from this exercise.  If you have never tried this, please give it a go and let me know what you think of it.  Trust me, you will not be disappointed.

Train for results,

Jerry

On the eleventh day of Gripmas my true love gave to me… a Farmer’s Walk.  I explain in detail what the farmer’s walk exercise is and how to do it.  This has been done for years in individuals training.  This is frequently seen at strongman competitions.  There are clips of this in my York Barbell Trip video.  Adding this type of exercise into your program will give added strength gains almost instantly.

On the twelfth day of Gripmas my true love gave to me…. a Towel!  A heavy towel is a great way to add in some variety to your existing program and there are countless ways to use them.  For the basis of this topic I’ll use the towel to enhance grip strength.  Turning the towel hang exercise into a competition is a great way to get increase it’s effectiveness.  When working in the weight room adding some type of competition really boosts the productivity of your training.  Hey, you know you can have fun while you train hard!!

Focus For Results,

Jerry