Month: March 2017

Increase your arm wrestling hand grip with our liquid chalk next time you lock up! #LiquidGrip #LiquidChalk https://t.co/WhopO2nyKN

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The 5 Best Supplements for Performance – Episode 253


It seems like every other health article and Instagram post is trying to promote the next best supplement these days. It is very hard to get unbiased information on supplements. It is straight up confusing to feed through the hype and distinguish between clever marketing and what actual works.

Most sources? They have an agenda. Supplement companies misrepresenting science. Media sensationalizing headlines. Companies and individuals pushing unneeded supplements and other products onto you. We aren’t saying that all supplement companies are out to cheat you. There are some great brands and products out there for sure. However, it is not so simple to feed through all the noise.

THE 5 BEST SUPPLEMENTS FOR PERFORMANCE

That’s why we brought Kamal Patel on the show. Kamal runs Examine.com. Examine is an unbiased database of supplement and nutrition information. What is unique about Examine, is that they have no monetary agenda around selling you products. They are pulling together all the science, reading the research, and putting it online.

In this episode, we catch up with Dr Andy Galpin and Kamal at Andy’s lab and talk about what supplements you should be taking and which ones are overhyped. If you want to settle the confusion around supplements and start directing your energy towards what works, this episode is for you.

Audio:

http://app.stitcher.com/splayer/f/28802/49584713

Enjoy the show

Mike

For more:

The post The 5 Best Supplements for Performance – Episode 253 appeared first on Barbell Shrugged.

Techniques You Can Use: How To Do The Farmer’s Carry

T-Nation talks about the why this exercise is important. Being able to do heavy carries is a reflection of your strength and performance level. If you can proceed with these exercises, you’re good to go.

However, if you’re unable to pick up heavy objects, or even walk with it, it may be a sign that your fitness level is dwindling. You may need to improve your grip to prevent issues like lower back conditions. Here are sure ways how to improve your strength.

Tip: The Farmer’s Carry Is Essential

For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you’re susceptible to chronic issues in places like the lower back, shoulders, and elbows. So don’t neglect these. Read more…

Breaking Muscle says that you can pump up your training and take it to the next level. It doesn’t even require complicated equipment. All you need to do is to walk around carrying heavy objects. It’s pretty basic but the challenging part is the weights.

This has some serious effects on your lifting. Strength is something that is even enhanced if you do this exercise. Take a quick glance at the basics and the benefits of this exercise. You’ll know how to effectively execute this exercise using these tips.

Strongman Series: The Farmer’s Walk

The farmer’s walk is a game changer. This exercise is one of my favorite strongman events for a reason – it has serious impact on your strength and major carryover into your lifting. Read more…

Men’s Health explains that a loaded carry is considered as the most basic exercise which can offer solid improvement in terms of size and strength.

These are the seven variations that you can do. These can target your core muscles in a very challenging way. A stronger core means that you’ll be able to have more power when running, throwing or lifting. Go ahead and start performing these:

7 Ways to Perform This Move 

Soon John was hitting strength and discus-throwing numbers he hadn’t seen since his athlete days at Utah State. Loaded carries had a convert, and John went on to popularize them in the fitness world. Read more…

Check out this video from Buff Dudes:

The farmer’s carry is not only an exercise that’s going to boost your strength and power. It’s also meant for improving your grip. We are aware that grip strength plays an even bigger role when it comes to executing these kinds of exercises.

In order to kick it up a notch, using Liquid Grip in your workouts will even make it better. How so? Our hand chalk  has got the essential formula to aid your grip while doing these workouts. 

The post Techniques You Can Use: How To Do The Farmer’s Carry appeared first on – Best Liquid Chalk Online!

How to Train Your Grip Strength – Episode 252


You ever think about how much you use your hands when you train? Think about it. When you are using a barbell, a kettlebell, the pull up rig, or a pair of rings, your grip strength is playing a huge role in your strength, how long you can perform the movement, and the level of movement capacity you have. More importantly, it is typically the first thing to give out.

In this week’s show, we caught up with Andy Galpin and Kenny Kane at CrossFit LA to talk about how you can step up your game when it comes to grip strength. We dive into wrist mobility, gymnastics drills, and why you need to be training your grip in different positions.

Example: the 2015 CrossFit Games Pegboard challenge. Some of the strongest athletes in the world are throwing massive weight overhead, doing gnarly metcons, and performing kipping pullups for days …but as soon as they are required to turn their hand position 90 degrees, their grip strength goes to shit. You can bet that the games athletes who fell apart in that event are going to be spending some time training their grip strength. You should too, and a great place to start is with this episode.

Audio:

http://app.stitcher.com/splayer/f/28802/49513090

Enjoy the show,
Mike

For More:

The post How to Train Your Grip Strength – Episode 252 appeared first on Barbell Shrugged.

Top Movements For An Iron Grip

T-Nation talks about building maximum grip as well as improving your traps. You can hit two birds with one stone by tweaking this big-three movement. The trick here is to carry these heavy loads in your hands and sustain until you reach your optimum capacity.

Quality versus quantity. You can’t get the strength that you need by performing a 100 of reps on shrugs using just a half an inch ROM. If you want to take it to the next level, trust the dead lift. This is the strongest lift that you can execute. Check it out.

Tip: Strong Traps, Iron Grip

The trap bar deadlift with a shrug at the top will build full body strength plus overload the grip in the process. You can do this with conventional and sumo barbell deadlifts as well. Read more…

Muscle for Life talks about the best forearm exercises that you can perform in order to maximize your grip strength. You might even be neglecting it but take note that this is more important that you might think.

It plays a vital role in your progress. If you lack in this area, then you might face trouble later especially when doing your back and arm exercises. You might even struggle with adding mass to your forearms. Here’s how you can finally make it right:

The Best Forearm Workouts

It’s simple: by engaging your wrist and forearm muscles, like you will in the forearm workouts in this article, you’ll also engage all the other muscles in your arms, including your shoulders. Read more…

Breaking Muscle shares these three kettle bell moves. You may not be aware of this but it represents the epic measurement of your physical level. It’s like the quickest way to evaluate your overall fitness capacity. It says a lot about how you’re doing and if you’re capable enough of picking up heavy things.

Well, if you’re not, then you’ve got to work on it. If you’re in pursuit of enhancing your hand strength, then your timing’s perfect. To get you started, check out your equipment: the kettlebell. These are essential exercises for you in order to improve hand strength. Check it out:

3 Kettlebell Exercises For An Iron Grip

Whether you know it or not, your forearm and grip strength say a lot about you. Grip strength is a quick way to evaluate how much full body strength one possesses. If you have the hand strength of a 12-year-old, you aren’t picking up heavy things. Read more…

Redefining Strength talks about the 19 Grip Exercises in this video:

Hand strength is often neglected by most people. They have a mentality that so long as you’re looking jacked or buffed up, you don’t have to pay close attention to this part of the body. Well, guess what, these things that you call hands are responsible for pushing, lifting, and carrying weights.

That’s why we need to put a bigger emphasis on grip strength. You can push more and do more if you have something that can help you achieve a total grip performance during your workout. That’s exactly what our liquid hand chalk does.

The post Top Movements For An Iron Grip appeared first on – Best Liquid Chalk Online!

Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult

Are you ready to take the challenge? CrossFit’s eager enthusiasts try the most brutal, gut wrenching CrossFit workouts from mensfitness.com. Can you keep up? Let’s see how much you can take!

FILTHY 50

There are 10 exercises: rep count should be 50, and these must be done as soon as possible.

 Do 50 box jumps with a 24-inch box

  1. 50 jumping pullups
  2. 50 kettlebell swings
  3. 50 walking lunge steps
  4. 50 knees to elbows
  5. 50 reps of push press with 45 pounds
  6. 50 back extensions
  7. 50 wallballs using a 20-pound ball
  8. 50 burpees (dropping all the way to the floor)
  9. 50 double-unders
  10. You have only 25 minutes to finish this entire workout. It’ll be better if you just learn how to control your pace and be attentive to the task instead of worrying about the number of reps. If you’re a starter, you can always modify this to suit the kind of training you have. 

FRAN

Exercises for Fran include thrusters and pull-ups. It’s a short routine – 5 minutes but depending on the size of the weights. It’s just three rounds but involves 21 reps in the first round, 15 reps in the second round, and 9 reps for the last one.

People usually get exposed to this routine when they start getting into CrossFit. Men and women struggle to complete the pull-ups for this one.

MURPH

This was named after Navy Lt. Michael Murphy who was killed during his service in Afghanistan. This one proves it’s getting challenging. This is the order:

  • Run one mile.
  • Do 100 pull-ups.
  • Add another 200 pushups.
  • Push for 300 more squats.
  • Run one mile.

Oh, just a note: experienced athletes/CrossFitters do this with a weighted vest. Your time should be 40-45 minutes.

Again, the trick here is to pace yourself well. Nathan Forster says that last mile is really a tough one. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says. He is the owner and trainer of Reebok CrossFit 5th Ave in New York.

THE SEVEN

It’s the number again. Seven rounds and composed of the following exercises:

  • 7 handstand pushups
  • 7 135-pound thrusters
  • 7 knee-to-elbows
  • 7 245-pound deadlifts
  • 7 burpees
  • 7 kettlebell swings
  • 7 pull-ups

Forster explains, “The thrusts are the most difficult part for me, but a lot of people can’t even do a handstand push-up, so that could be the hardest part for some people.” Forster says. The minimum time would be within 20 minutes. However, you can shoot for a maximum of 35-40 minutes.

THE RYAN

This one’s also named after CrossFit enthusiast Ryan Hummert. He was a Missouri firefighter. While responding to a call, he was killed by sniper fire.

The Ryan has five rounds, and each one includes 7 muscle-ups then 21 burpees. Time should be under 25 minutes.

Not a lot of people can perform a muscle-up. If you’re interested in the exercise, get a good coach who can do muscle-ups well. Note: Muscle-ups are kind of like a rite of passage for CrossFit enthusiasts so it’s a big deal when you can perform this well. It shows you are committed to your CrossFit training

KING KONG

This exercise is extremely difficult. If you can’t lift a lot of weight, you better train more buddy before trying this one.

You got three rounds of these:

  • 1 dead lift 455 pounds
  • 2 muscle-ups
  • 3 squat cleans at 250 pounds
  • 4 handstand pushups

Good luck! You have five minutes but if you can perform a deadlift first, then you’re a beast.

The greatest challenge for this workout would either be the squat cleans or the dead lift. Forster says, “Some other guys agree with me, but the deadlift gets a lot of people too. Most people just can’t deadlift 455 pounds.”

If you’ve been participating in lifting and heavy body-building activities, you must have an idea about the importance of strengthening your grip when you handle weights. If this is the case, let me introduce you to Liquid Grip. When you use our liquid hand chalk, this gives you a better feel and it facilitates better handling.   

If you’re interested in CrossFit, you can try this video from Quick10Workouts for Beginners

The post Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult appeared first on – Best Liquid Chalk Online!

Why You Need to Recover as Hard as You Train w/Jill Miller – Episode 251


If you’ve been doing a few minutes on a rower and half-ass rolling on a piece of foam for your recovery, you may have already figured out it’s not enough.

Our guest this week, Jill Miller, founder of Tune Up Fitness and author of The Roll Model, said it perfectly, “Healing happens in our restorative state”.

Your body is an adaptive machine.

If you want to get stronger and faster, you need to put the same amount of attention on how your recover if you truly want to be able to access the most out of your body and training.

We spoke with Jill about how we can better prepare our bodies to push hard and stay healthy while training by recovering better.

Although Jill’s background is in the yoga world, the information she shares goes far beyond warrior poses and OMing. She has an amazing amount of knowledge of the human body and has developed tools and practices on self care, particularly with fascial work and mobility.

In this episode, Jill shares her strategies and translates some the science behind down regulation, recovery, and how we can optimize and train our bodies to recover faster and more efficiently. Her information is as unique as it is important for hard-charging athletes.

You’d do well to tune in and listen.

 Audio:
Enjoy!

Mike Bledsoe

For more:

roll model

 

 

The post Why You Need to Recover as Hard as You Train w/Jill Miller – Episode 251 appeared first on Barbell Shrugged.

Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult

Are you ready to take the challenge? CrossFit’s eager enthusiasts try the most brutal, gut wrenching CrossFit workouts from mensfitness.com. Can you keep up? Let’s see how much you can take!

FILTHY 50

There are 10 exercises: rep count should be 50, and these must be done as soon as possible.

 Do 50 box jumps with a 24-inch box

  1. 50 jumping pullups
  2. 50 kettlebell swings
  3. 50 walking lunge steps
  4. 50 knees to elbows
  5. 50 reps of push press with 45 pounds
  6. 50 back extensions
  7. 50 wallballs using a 20-pound ball
  8. 50 burpees (dropping all the way to the floor)
  9. 50 double-unders
  10. You have only 25 minutes to finish this entire workout. It’ll be better if you just learn how to control your pace and be attentive to the task instead of worrying about the number of reps. If you’re a starter, you can always modify this to suit the kind of training you have. 

FRAN

Exercises for Fran include thrusters and pull-ups. It’s a short routine – 5 minutes but depending on the size of the weights. It’s just three rounds but involves 21 reps in the first round, 15 reps in the second round, and 9 reps for the last one.

People usually get exposed to this routine when they start getting into CrossFit. Men and women struggle to complete the pull-ups for this one.

MURPH

This was named after Navy Lt. Michael Murphy who was killed during his service in Afghanistan. This one proves it’s getting challenging. This is the order:

  • Run one mile.
  • Do 100 pull-ups.
  • Add another 200 pushups.
  • Push for 300 more squats.
  • Run one mile.

Oh, just a note: experienced athletes/CrossFitters do this with a weighted vest. Your time should be 40-45 minutes.

Again, the trick here is to pace yourself well. Nathan Forster says that last mile is really a tough one. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says. He is the owner and trainer of Reebok CrossFit 5th Ave in New York.

THE SEVEN

It’s the number again. Seven rounds and composed of the following exercises:

  • 7 handstand pushups
  • 7 135-pound thrusters
  • 7 knee-to-elbows
  • 7 245-pound deadlifts
  • 7 burpees
  • 7 kettlebell swings
  • 7 pull-ups

Forster explains, “The thrusts are the most difficult part for me, but a lot of people can’t even do a handstand push-up, so that could be the hardest part for some people.” Forster says. The minimum time would be within 20 minutes. However, you can shoot for a maximum of 35-40 minutes.

THE RYAN

This one’s also named after CrossFit enthusiast Ryan Hummert. He was a Missouri firefighter. While responding to a call, he was killed by sniper fire.

The Ryan has five rounds, and each one includes 7 muscle-ups then 21 burpees. Time should be under 25 minutes.

Not a lot of people can perform a muscle-up. If you’re interested in the exercise, get a good coach who can do muscle-ups well. Note: Muscle-ups are kind of like a rite of passage for CrossFit enthusiasts so it’s a big deal when you can perform this well. It shows you are committed to your CrossFit training

KING KONG

This exercise is extremely difficult. If you can’t lift a lot of weight, you better train more buddy before trying this one.

You got three rounds of these:

  • 1 dead lift 455 pounds
  • 2 muscle-ups
  • 3 squat cleans at 250 pounds
  • 4 handstand pushups

Good luck! You have five minutes but if you can perform a deadlift first, then you’re a beast.

The greatest challenge for this workout would either be the squat cleans or the dead lift. Forster says, “Some other guys agree with me, but the deadlift gets a lot of people too. Most people just can’t deadlift 455 pounds.”

If you’ve been participating in lifting and heavy body-building activities, you must have an idea about the importance of strengthening your grip when you handle weights. If this is the case, let me introduce you to Liquid Grip. When you use our liquid hand chalk, this gives you a better feel and it facilitates better handling.   

If you’re interested in CrossFit, you can try this video from Quick10Workouts for Beginners

The post Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult appeared first on – Best Liquid Chalk Online!