At the Mighty Fit Review

Harbinger Power knee wraps

2011-12-04T16:14:00.000-08:00

Harbinger just launched some new knee wraps, and they sent me some to try out. This was really great timing, because I am just coming back from a bad training-related knee strain. When I tentatively started getting back to business, I rolled out (literally) the black "Power" wraps and bound up.

You probably are familiar with red line wraps, Harbinger's or not. The red line motif is the industry standard for competition knee wraps. Harbinger's Red Line was introduced in 1997 for competitive athletes and anyone who goes heavy. They are competition-grade (read: thick) elastic, 3” x 78”, black with two red stripes down the center. They are made in Pakistan.

The new addition to the Red Line is solid black, and it's called Power. (I think I'll call mine black power.) The Power wraps are 3" x 72", and the smooth elastic is thinner than red lines.

I'm really pleased with them, and not just because I tend to wear a lot of black in the gym. The elastic is extremely pliable and a cinch to adjust from light support all the way to tourniquet, and every grade in between. Standard red lines (not just Harbinger - think Inzer) are so thick that the stretch is considerably less yielding, the wrap takes up a lot of space on the knee, and if you do it powerlifting-tight, it's like wearing a cast. Sure, this suits the needs of a lot of lifters, but I'm reaching for my new Power wraps instead of my Harbinger or Inzer red lines in the gym because while this thinner elastic can grab as tightly as you like, it is much friendlier to work with, wear, and flex in dynamically instead of statically . . . which I do in weightlifting training. It's easier to tuck in the end, and it's easier and quicker to unwrap and wrap in between sets. Now since they are thinner, I'm going to watch and see how long they keep their shape; when I asked about how long they last, Harbinger said on average, their wraps last two to three years, but made no distinction on lifespan between the types of wraps.

Harbinger's official stance is that they are introducing black wraps because they show less dirt than the white version they are replacing, but come on, isn't the black just a simple aesthetic option? After all, the Red Lines are mostly black anyway; generally it's not dirt that shows on knee wraps - it's chalk; and if you go hard enough to need Red Lines, chances are you aren't the type to be overly concerned with showing a little grit for your efforts. I'm not ashamed to say I like the look of the black ones better for myself and appreciate the fashion option.

Director of marketing Chanin Cook says the company has no plans to release wraps in other colors in the future. Here's a quick interview I did with her.

Q. What does your market research tell you about who uses your knee wraps the most today – powerlifters, Olympic-style weightlifters, weight training enthusiasts? When you use the word weightlifter in your media release below, are you referring to Olympic-style weightlifters or weight trainers in general?

A. Powerlifters and Olympic-style weightlifters are the primary users of our Red Line knee wraps. Weightlifting enthusiasts are more likely to use the Power knee wraps.

Q. Do you find the wraps are used more commonly among competitive athletes or noncompetitive? How about in training versus competition?

A. Red Line are more used by competitive athletes and the Power by noncompetitive. In general, I would say they are used more for training vs. competition, but it really depends on the individual.

Q. How have the design, materials, and consumer changed since your wraps were introduced, if at all?

A. The design and materials have not changed. Our customer base has grown. This may be due to an aging population that needs more joint support while working out.

As for availability, (at this writing, in December 2011) Cook says, "The new black knee wraps are shipping now to all of our retail customers worldwide. Depending on store purchasing cycles, some retailers will have them on the wall earlier than others. For immediate gratification, you may order them on Amazon.com right now."

DVDs: Brutal Recess & Strength Rituals

2010-09-24T19:20:00.000-07:00

Chip Conrad, owner and operator of Bodytribe gym in Sacramento, is superb at each of his passions - he is an inspirational strength and mobility athlete, an erudite leader, polished author, faithful blogger, and as for video director and editor - well, let me state for the record that his stuff WILL be winning awards, and the awards won't do justice to his productions.

Both of Conrad's training DVDs - Strength Rituals and now Brutal Recess - are gifts to anyone who watches them. They transcend the genre of training video, fusing philosophy and visual poetry with cinematic and photographic beauty for a liberal arts manifesto of exercise thought and instruction.

His messages are refreshing as an ice bath in summer: We are designed to move; working out should be ritual, not routine; mobility is important; play is necessary; it is the training journey which matters, not the competitions.

The instruction is solid. His approach is against-the-grain here, too, however; Conrad's philosophy is that the good trainer educates people to design their own training programs. In clips from a workshop in Portland, Oregon and classes he has led in his own gym Bodytribe in Sacramento, he outlines solid concepts and techniques to help you do just this. Although you could describe his training as strength training, it would be a brutish oversimplification, because strength under this lens includes mobility, flexibility, speed, endurance - basically all of it. The unifying thread is intensity.

The scenes are beautiful, visually idyllic, creative montages of trainers and athletes doing mobility drills beside a river at sunrise, tossing kettlebells against striking sites of urban decay, splashing across a creek with plyometric push-ups, slamming tires against walls blazing with full-color graffiti art, charging stone steps in sweatshirts and escalators in skirts. The athletes are at once "real" people in real work out clothes and breathtaking performers whose feats are gripping. Tav's unique burpees, Allyson's effortless Cossacks and Conrad's prowess with a Jori and kettlebell will amaze and delight you, I promise. They'll leave you itching to try what you've just seen.

The music is soundtrack stuff - Conrad marries his visual artistry with powerful music by independent bands (I'm guessing most are local), from thrash to punk to sweet instrumentals. Ever hear Uninspired by Summation? Whoa.

The end credits are a feast of fun. Conrad worked diligently to produce a full package, and the end credits are a production in themselves - funny outtakes, extra footage, and send-ups to those who appear in the video.

The basic tennet of physical fitness is that the rest of the individual improves along with the body - the intellect, the psyche, the spirit. While Conrad provides us with a celebration of the human body and the triumph of strength and movement in his videos, the videos themselves provide us with the marvel of fully realized artistic and physical human potential.

... Oh yeah, and it's got kitties.

Get them - and Conrad's book Lift with your Head - at the Bodytribe website.

Skechers Shape-ups shoes: bouncy fun don't beat squat

2010-02-09T09:23:00.000-08:00

Comments are closed.

Sept. 29, 2011 - Related lawsuit: Reebok Agrees to $25 Million Settlement in Refunds for "toning shoes"

Even though they're ugly, Skechers Shape-ups shoes are flying off the shelves. Like many folks who have commented on this review, I enjoyed mine initially, but less than a year after purchase, I am chucking them into the trash.

It’s the magic bullet pitch - “Get fit without stepping foot in a gym.” Claims include “toning” butt and legs and reducing cellulite. It’s the stuff of marketing magic, gimmicks and fads, and if executed well, as the Skechers campaign is, buckets of cash are made overnight. No one waits for a clinical trial; speaking of which, Skechers, are there any plans for one?

No one was more surprised that I bought a pair than I was. When I was faced with the front-and-center display in a shoe store, I just had to try them. I liked them instantly because they were fun. They turn walking into a carnival ride. The extremely thick outsoles are arced on the bottom, like rockers on a rocking chair, leading you into a rolling heel-to-toe gait. When the ball of the foot contacts the ground, you can pull at the ground and push off the toe. As a recent study points out, walking heel to toe is generally not good for us, because of the impact concentrated on the heel. However, the thick rubber Shape-ups outsoles are effective shock absorbers, providing superb cushioning to joints, especially on concrete.

They increase the range of motion in the foot and ankle, which does recruit more muscle fibers than walking in flat-bottomed shoes. Springing onto my toes gets my calves contracting. After my first walk in these, I felt it a bit in my hamstrings and calves, but only the first time. The arced soles add a bit of momentum to my stride, enticing me to walk faster, and popping me up and down more. I also like that when I'm standing still, I can rock back and forth, and rocking onto my heels aligns my spine for that moment, keeping with the theory behind Earthshoes, which feels good. All this extra movement does burn calories, probably akin to fidgeting.

I got a pair because they're fun. But that’s not why Skechers says you should buy them. Skechers says you should want them because they’re a shortcut to body sculpting, but nothing’s changed about getting in shape: there are no shortcuts. Walking is terrific exercise. If these shoes inspire you to walk more, that may help motivate you to walk. But if you want to build a shapely backside and legs, it takes more than walking. You still have to squat down and pick up something heavy. Whatever form appeals to you – weight training, flipping tires, Pilates, weightlifting, etc. – that’s what you have to do, and do it consistently and intensely. And it's true that you don't have to step foot in a gym, but that's a tirade for another time.

Podiatrists are having varied reactions to Shape-ups. Some actually recommend them for certain types of back problems. Many fear that people will topple over because of the thick soles and the lack of ankle support. That one's likely to get ignored by all but insurance companies and injury lawyers. After all, high heels are still around. But these are designed for even surfaces only, and could quickly become dangerous on uneven surfaces such as the great outdoors.

My concern along the lines of podiatry is that the footbed provides no structure, so if you have issues like hyperpronation or supination, these shoes could be very bad. Furthermore, the soft, deep footbed leaves all the joints balancing on it unsupported, which spells trouble for any existing issues with foot, ankle, knee and hip joints. I have a kinky knee, and I reach for my neoprene brace for walks in these shoes. Because of these issues, these shoes cannot be worn for long periods and should absolutely not become your everyday footwear. These are gimmicky, and that's okay; gimmicks can be fun diversions, but only buy these for frivolity. I don't want to wear them too often. Who wants to be on soft, bouncy, unstable surfaces all the time? After a quick stint in them, I was always relieved to go back to hard-soled shoes or boots, or most of all, go barefoot or wear my Vibram Five Fingers (That's right. That's for another review.).

The longer I've owned them, the less I've wanted to wear them. It got to the point that I just grimaced at the idea of wearing them. Less than a year after purchase, I threw mine out.

The great irony of these shoes is they are marketed for fitness improvement, but they can only be worn by people who are reasonably fit. Look at the ads - models appear reasonably healthy and fit for the average Jane Jr. People who are very overweight should not wear them because they'll slide all over them. The more overweight a person is, the worse it will be, to the point that they could indeed topple over. People with balance issues, joint problems or bone density issues should not wear these.

Because they are marketed as a fitness-oriented shoe, people often ask me if these can be used for running or playing sports. No. These are walking shoes only.

If you’re considering buying Shape-ups, there’s a lot to think about. For me, it’s a specific shoe. Because I liked the fun of walking in them initially, I chose to ignore the pronation exacerbation, address my knee issue, and use them for taking occasional walks on hard, level surfaces when I wanted a little bouncy fun. But finally that wore off, and then they just drove me nuts, and I reached instead for my "real shoes."

Here I get in a few words about them on local TV.

Pendlay weightlifting bars

2009-12-30T16:00:00.000-08:00

Why did I ever wait so long to buy myself new bars?

Weightlifting legend Tom Hirtz advised me, "A good bar is critically important. This is your sport. Don't wreck the experience with a shit bar. Save money and buy cheaper bumpers, but go with a decent bar."

I purchased two bars from Pendlay, 20KG and 15KG, bushing class. This is one of the best investments I have made in my training life. I'd been getting along with a used bar that was probably geared for typical gym use, like most bars are.

Weightlifting bars are specially engineered for the sport. They can take being dropped with a lot of weight on them. They can take being slammed into racks. They bounce, bend, spring and generally have more life to them.

The Pendlay bars were the best value I could find. There are some comparable deals out there, but Pendlay impressed me with their professionalism, serious pride in workmanship, attention to detail (Read the specs on the bar on their site. It's more information than you need, and much more than anyone else goes into. I like that.), their reputation among old timers, their reputation for standing behind their warranty, and their value for the price. And their bars are made in the U.S.A.

They claim they are the only barbell company in the world using a single-piece collar construction. Their bars are capped on the ends, and if you uncap them, it voids their lifetime warranty. That's great, because if you've ever lost a bar to the ends unscrewing until the threads wear out, like I have, you know this means the difference between the bar being usable and a piece of garbage.

The Pendlay bars are zinc-coated, which they claim will absorb into the bar, making it resistant to chipping. That's big.

These bars are works of art. They're truly beautiful (okay, if you're a gym geek, they are). The dimensions and finish are consistent throughout. They feel terrific in the lift. They are responsive and can take abuse. The grooves on the ends are hard enough that they're wearing down the centers of my bumpers, instead of the other way around. I really feel like I am getting a lot for my money with these bars. I don't notice any difference between Pendlay and bars in weightlifting gyms or even competition.

I have heard Pendlay can occasionally have slightly sharp edges on the knurling that you might need to file down with a metal file. This was not my experience. The knurling is pronounced, but not to a detrimental degree. That said, I am skinning my hand-to-thumb knuckles from rubbing the knurling when I pass the bar back down to the platform from jerks. But I can avoid it with awareness. I'm just having a hard time remembering to do that.

Although their website is slick, the online ordering process is pretty Beta. It'll take you a few screens more than you're accustomed to nowadays. But the bars arrive on time and well packaged. My transaction was completed without a hitch, and I can't stop talking about how nice it is to lift with these bars.

One thing I'd like to see from a bar maker, though, is a 15 KG bar that is the same diameter as the 20, for those of us who want to use a lighter bar for some things, but do not have small hands.

Note - Pendlay now offers a higher class of bar which uses needle bearings instead of bushings. They cost a bit more. I don't see anything lacking in my bushing bars, but perhaps it would make a difference with really heavy weight.

Bushing class bars, both 20 and 25 KG, $299. Also a 10 KG Junior bar for $269. Shipping not included. When you order, be sure to check out their specials. I picked up a couple of bumpers for a good price.

Pendlay HD NexGen Olympic Bar

One Ring Circus: Dispatches from the World of Boxing

2009-06-18T10:09:00.000-07:00

Strong ringmaster commands boxing arena in One Ring Circus

First appeared at WBAN

One Ring Circus is a collection of previously published articles by author and journalist Katherine Dunn, who has covered boxing for thirty years. It is a moving tribute to the world of boxing and a rare cohesive sampling of boxing journalism.

The structure of the book takes a little getting used to. It’s unusual to find a collection of journalism articles in book format, so as you become engrossed in the book reading experience, it can be jarring to find dated information, such as speculation of what will happen with a fighter in 1985.

So think of it as a collection of short stories, because that’s really what it is. There are pieces introducing fighters such as Andy Minsker and Alexis Arguello; blow-by-blow accounts of title fights such as Sugar Ray Leonard vs. Marvelous Marvin Hagler; an overview of the rise of women’s boxing; and explorations of controversy, like Mike Tyson biting the ears of Evander Holyfield.

Each piece belies the depth of thought that is borne of years of meticulous attention and intelligent analysis. Dunn is raring to tackle your misgivings about the sweet science, and even if you have none, her carefully developed perspectives are bound to introduce some insights you hadn’t considered before.

Dunn’s style is prosaic journalism, to coin a term. It’s tight and factual, yet smothered in tone and bravado for a richness that makes it read like fiction, and not just any fiction – stylized fiction from the 1940’s gangster underworld. Think “gritty”… “snot-nosed”… “sleazy.” Open this book and you walk into a blue-collar neighborhood boxing club, where the coaches are hard as James Cagney, and their hearts as big as Vegas. Her voice is at once anachronistic and original.

The whole book is a send-up to the sport. The language is over-the-top in order to set the stage; the characters are larger than life. Every fighter is the stuff of legend. Where there’s spit, it’s flying; where there’s blood, it’s spewing; when boxers fight, they collide. It’s a super-saturated image that will imprint onto your brain. It’s all atmosphere.

And it works. To read this book is to be transported into a specialized world, and that’s what a good book does. Although the style is heavy, at times cloying in its gyrations to keep her voice swaggering, Dunn succeeds in each colorful turn-of-phrase. She’s a skilled writer.

A curious part of reading this, for me, was figuring out who she was writing to. The subject matter is specialized enough – boxer profiles, fight reports – that the audience would likely be reading her work because they are boxing fans. Surely this is the case by the time it’s in a dedicated collection, at least. Yet Dunn is constantly explaining the boxing world at an introductory level, like the tour guide cheerfully demonstrating her familiarity with the natives.

I can answer that in part myself. As a fan of women’s boxing, I recognized her profile piece exalting Lucia Rijker, which ran in Women’s Sports and Fitness magazine in 1998. Most of that magazine’s readers would not necessarily be erudite boxing fans, so she at once was charged with introducing the sport as well as the fighter. These articles are from various projects, newspapers and magazines, from Sports Illustrated Women to Mother Jones, so with each one, Dunn would face the same charge.

Therefore, when you’re reading these articles one after the other, you’re not only reading about the fighters in each piece, you’re digesting the body of work that is the Dunn school of boxing philosophy. She patiently, and with originality every time, rolls out her basics: boxing is a tough, beautiful sport full of love, but it suffers from a bad image imparted to the masses by the general media that misunderstands it.

The personalities are huge, the fights epic clashes, the world pure theater. And every step of the way, she lavishes love on the boxing world and holds up the very best parts to make sure you see them.

But it’s not all idealization. Dunn delivers as a journalist by laying to light the mistakes, swindling, and flaws that permeate this pugilistic world as well. One excellent aspect of the book is the order in which the pieces are arranged. The introduction and epilogue help unify the collection. The early chapters amount to an introduction to boxing that pops, dances, and draws you in. The middle steadies the rhythm with sustained portraiture of faces and moments, and the last third of the book – called The Big Risk – is a powerful close. By that point, I wanted to see more of the dark underbelly of the sport. The glorification was getting to me a bit, like needing a break from a refrain in a song. Then Dunn unfolded the story of boxer Johnny Tapia. Tapia’s story is dramatic enough that it needs no embellishment –aptly, Dunn tones down her creativity and punches it out with taut journalism. Tapia’s tragic personality and how it affects his family is sobering and heavy. This piece is the ballad of the opera, and completes it.

Oregonians will be proud to see a body of work highlight the Portland boxing community, with names of local fighters, places, and papers such as Willamette Week, the tabloid that launched Dunn as a boxing journalist.

While the fans and managers are quick to remember the names of fighters, they don’t always recognize the literary lovers of the sport who use their writing skills and talent to bind it together. Dunn provides this literary glue for the Rose City’s boxing crowd, for both men and women boxers at large, and for the entire population of the boxing world. This book is testament that she has been slugging it out in her writing world right alongside the boxers, and demonstrates that she’s a champ, too.

Interested in more books on boxing? Check this out.

Bigger, Stronger, Faster: movie review

2008-06-22T19:03:00.000-07:00

Go for the oddity -- it’ll stick with you for the depth. Bigger, Stronger, Faster is a well-made film a little off the beaten path that offers something the blockbuster fare can’t – the rich intellectual and cinematic treatment that only comes from an independent director with personal passion for a national subject.

Watching Bigger, Stronger, Faster is like being inside director Christopher Bell’s head as he’s writing an essay. He uses the same cinematography techniques its producers used in Bowling for Columbine and Fahrenheit 9/11 – bits of dialogue interspersed throughout his narrative; narratives illustrated by phantasmagoria blending pop culture, ironic images and charming graphics. The rhythm of the movie is similar, too – moving in sections from one large point into the next, drawing conclusions at each stage that tie into the overall thesis. He introduces himself and his family, visits the gym scene, the supplement manufacturing scene, to Arnold, Congress and the political backstory, and eventually ties it all together in a complex yet admirably tidy package. The production value is high, the research deep, and the editing nimble. And oh yeah – there are some pretty funny moments.

Bell has an ambitious vision behind this project, and he succeeds. While mainstream movies are generally simple and formulaic, with just one simple message to deliver, this film tackles a complex subject and reveals to be more complex than you ever thought it was. It offers you the constructs to explore several messages that already exist, with the catch that you must consider them with respect to all of the other choices. This is not a simple anti-steroid rhetoric piece. There are darker, more graphic places he could have taken the film had that been his intention (incidentally, if that’s what you’re looking for, read Muscle by Samuel Fussell or Chemical Pink by Katie Arnoldi). While the director tells you he’s tried steroids and is against them, and treats their use as unsavory, he respectfully tells the side of each of his subjects, from athletes who passionately endorse steroids as legitimate performance enhancers to medical patients who endorse them as necessary for survival, to varieties of anti-steroid vigilantes. He’s giving you the tenets for intelligent discussion of the issue.

The lens he uses to examine the hubris of steroids is perfect – his family of three athletic brothers, and their wholesome, traditional parents. His parents represent the American mindset of success in the 1950s, right before steroids entered the stage. The mother is loving, innocent, and adorable, using cookie metaphors to teach life lessons to her dear sons. The father is a pragmatic 9-to-5’er who provides for his family and rolls out pearls of wisdom and insight, who is aware of his sons’ flaws yet accepts them. Without their sons, it would be unthinkable that this mother and father would be connected to steroids at all. But the boys represent the American mindset of today, competing in environments where they are pushed to be above average – beyond natural, even – and to identify themselves by contrasting their parents’ iconic symbolism. But they are forced to be tied intimately, even moreso through their filmmaker son forcing them to confront the issue through his three-year-long project.

Interestingly, while the proponents argue their hormone use affects only themselves, the film demonstrates just the opposite. Users are not isolated, but instead affect their spouses (his brother’s wife despairs of her husband’s use because it may prevent them from having children), their parents (“My heart is breaking,” their mother heartbreakingly says), youth (his brother lies about his steroid use to the children he coaches in order to set a good example), the taxpayer ($24 million has been allotted to steroid control, albeit impotently), all the way through society to the shaping of the country’s very culture. The film argues that every person who competes in sports at any level is faced with the pressure of impossible standards of greatness. Every person who participates in any endeavor is faced with the same pressures to perform, and culturally encouraged to use chemicals in order to succeed. Musicians rely on Beta blockers, in this film; students rely on Aderol/Adderall. And it doesn’t stop with competition. Whether you’re waking up in the morning or going to sleep at night: there’s a pill for that. Even more than deciding how you feel about steroids, this film urges you to look critically at these cultural developments in our country, explore the issue of fairness in competition, and all the while be aware that this is not just a philosophical exercise, it is consummately personal, a matter of life and death.

While this film effectively raises more good questions than it answers, it does leave you with a few certainties. One, steroids are inevitable in modern-day America and its foreseeable future, because of the culture and technology America has provided to nurture some of the most treacherous characteristics of human nature – competitiveness, the tendency to cheat, the hunger for purpose and identity. Two, you are left with the idea that the steroid age is logistically possible because it is essentially unregulated, but it thrives because it cannot be ethically regulated. Steroid trade and use thrive because of the contribution each individual in the country makes to the cultural mindset that breeds them, from the average sports fan exalting unnatural champions, to the coaches and judges who push the athletes to unnatural standards, to the entire society operating on a “there’s a pill for that” mentality. The director concludes that his brothers being on steroids is a symptom of being American.

America needed this film to be made. If you’re involved in athletics or your loved ones are, there’s no good reason not to see this film. If you’re involved in educating people about steroids, this belongs in your library. If you’ve never thought about steroids and/or enjoy an offbeat, informative, tough-provoking flick, give it 106 minutes. I enjoyed it and plan to see it again. I give it four-and-a-half Kettlebells.

Harbinger weightlifting gloves

2008-05-28T13:10:00.000-07:00

A pair of lifting gloves is one of the most personal and lasting things a person will ever have in her gymbag. They are truly indispensable - fitting the roles of necessity, ritual, and enhancement. The right pair of gloves is an extension of the self.

I've only had four pairs in my lifting life. The first pair appealed to a younger friend so much that they disappeared with him. The second pair wore out. The third - oh, the third - have been with me almost ten years now, and they're performing beautifully. See below for the fourth.

When I faced the rows of gloves in the sports store for my third pair, I reached for the cheapest ones on the rack. My husband, being the fantastic partner he is, urged me to invest in a good pair. So I got the Harbingers. They were $30, and I about choked when I handed all that cash over. Heh. Talk about money well-spent.

Harbinger makes several different weightlifting gloves. I own their "classic wristwrap gloves."

They're tough. The grip is excellent. The leather is solid, the velcro secure without clotting every piece of fuzz and hair they come across. They're comfortable enough that I often mow the lawn with them, or after a work out, leave them on while I pick up the mail or give the kitties a scratch.

The patented wristwrap is the kicker. It's a cinch to snug up for bicep curls, chest press, whatever exercises call for some wrist stabilization. When you don't need it, you just loosen it up and forget it's there. While a few other companies feature wristwraps in their gloves, what sets Harbinger's design apart is that wrap goes across the hand, for full, effective stabilization. It's also handy as a skin guard when you want to do something creative that involves wrapping rubber bands or something around your wrist or forearm.

They're easy to take on and off during a work out, and while I'm not a sweater, I've never had a problem with wet palms in these. After all these years, the only thing that's changed is the palms are getting smooth and shiny. So they've got a bit of wear to show for all their years of work. Just like I do. And I like seeing that.

No wristwrap

But you don't always need or want wrist protection. I'm using the 154 women's power glove most frequently these days. They're fast and easy to take on and off, lightweight and comfortable. Lycra backs give them stretch, leather palms give them grip. The coverage is minimal. They're the fastest ones to grab for a quick set of pull-ups or impromptu hoeing in the garden (that's right). And at ten bucks, they're such a great deal that I sprang for two pair, one for the gym bag and one for home.

Cadillac?

The new women's 1255 is marketed as the fancy-schmancy end-all of women's gloves, with high-tech fabrics and a gel palm. They look a lot like the classic. The main difference between this design and the men's is the length of the fingers. Interesting that some Harbinger gloves marketing copy boasts shorter fingers allow for free movement (on the 154, for example - "short finger length for a natural feel, and increased contact with the lifting surface") yet for this model, copy boasts longer fingers for better protection. I can't stand the longer fingers; they make my hands feel claustrophobic.

Harbinger sells to retailers, who then set their own prices. Here's a list of online retailers, and here's a locator for brick-and-mortar retailers. Or get them at Amazon.

The Complete Sandbag Training Course

2008-04-08T09:16:00.000-07:00

Oh, how I love sandbag training! This is one of the most universally accessible methods and tools of strength and general fitness training.

The book The Complete Sandbag Training Course by Brian Jones is exactly what it sounds like. All the pieces are here - making a sandbag, handling it, the exercises, and programs for different people. It's a slim booklet - 48 pages, saddle-stitched - but that's just because it's lean.

The information is well organized, and that's important in an instruction manual. It's full of well-produced photos; Jones demonstrates each move clearly in black-and-white shots.

The printing quality is great for a modest publication like this. So take it from someone who's worked in both the book publishing and the fitness worlds: $13.95 is a fair price for this little gem.

Available from Ironmind.

Jim Schmitz Olympic Weightlifting Book/DVD set

2008-04-05T09:17:00.001-07:00

If you're serious about developing as a lifter, I recommend you buy this set. Watch the DVD with the manual in front of you, then make copies of the work out logs, and put the manual and sheets in your gym or gymbag. This program will change your life.

Intimate, cozy, and real. That's the wonderful quality of the 2-DVD set Olympic Style weightlifting - beginning/intermediate level with Jim Schmitz, available from Ironmind.com. In the video, he goes over mechanics, techniques, pitfalls, and walks through the work outs in his companion manual (sold separately for $16.95, or together as a set for $39.95).

It is taught by three-time coach of the USA Olympic weightlifting team, founder and owner of The Sports Palace gym in San Francisco, Jim Schmitz.

I completed this program, I think it's genius. The phases of the program are progressive, and my results are amazing. Schmitz bears his whole weightlifting soul in these materials, giving you the same instruction he's given Olympic champions for decades. He carefully tends each detail you might need while executing these work outs, all the little things he's polished over the decades - how much and when to increase weight, what to focus on in form and technique, even reminders not to rush certain exercises and what to do if you can't quite get it yet. It's like having a personal coach.

Understand, this is a training program designed to develop you as a lifter, not just a how-to on the two big lifts. Plan on dedicating months to this (I completed it in 10). Besides the clean and jerk and snatch, you'll be doing all the supplemental exercises to make you stronger in them - power and hang auxillary lifts, and basics like the incline bench press with the bar and squatting. You'll start with basics and wind up lifting on percentages of your max. That's why this is such a valuable investment for anyone who's serious about Olympic weightlifting training. It's a course designed to take you from general development in the lifts all the way up to competition - and the week after.

Have I sold you on the content? Then let's talk delivery. Here's what you'll either love or hate. The manual is modest in production - spiral-bound, black-and-white photos. The DVD is a homemade production - one man and a camera. There are no flying titles, fancy logos or blazing soundtrack. Jim stops and adjusts the camera, catches his breath, and has a delightful low-key humility, an endearing stammering delivery that's reminiscent of Bob Newhart. It's great to me to see an individual at his level of achievement who comes across devoid of top-dog attitude. It's easy to see why anyone would enjoy training with him.

And he's the real deal: he gives his email address on the DVD and writes it on the disc. (Seriously, nothing fancy in this production! But it's not inferior, as Ironmind might suggest with careful warnings about its "home video" production quality) So yep, I made a video and emailed him, asking for comments. He responded within the week, with quick insight, invited me to events he thought might be in my area, and even hooked me up with a coach of similar stature to himself. He continues to answer my questions and offer encouragement. Talk about return on my investment!

So if $24.95 gives you pause for a homespun instructional DVD and a spiral-bound manual, I'd say don't hesitate. For the quality of content, it's a steal. What's more - there's soul in this. It's not a big company trying to turn a fast buck by repackaging information; it's genuine, it's genius, and it provides a connection with something real - the folks slugging it out in basements and garages, who occasionally slip right up to worldclass.

Here's an interview with Jim on weightlifting training.

Lift with Your Head

2007-12-20T13:17:00.000-08:00

Lift with Your Head: The Training and Movement Philosophies of the Physical Subculture is anything but “just one more fitness book” to jam onto the shelf. Whether you’re toying with the idea of starting out, getting back into shape, or whether you’re a fitness fanatic, this is one book you can get into and get a lot out of.

Author Chip Conrad (owner of Body Tribe Fitness, a private gym in Sacramento that hosts art exhibits and speakers such as Found Magazine folks) has a snappy, down-to-earth, buoyant voice that belies his pleasure in a physically fit lifestyle. But he offers so much more than smart, unconventional exercises and diet advice. The first half of this book is alive with his philosophy on working out, living physically, and … life.

So many books merely offer instruction. Lift with your Head offers insight and reflection. If deep down you’ve always had the inkling that we should play and have fun in order to live well, this book will articulate why that’s valid, even vital. If you hanker for recess in your adult life, if you are turned off by today’s corporately-run gyms, if you want to feel better without all the drudgery of “three 12-rep sets” and 12-week programs, this book will oxygenate a flame in you that has been quietly flickering. Passage after passage, Chip’s thinking certainly resonates with mine.

The nuts and bolts? At the risk of cheapening it by spitting out some gems out of context – cleans, windmills, farmer’s walk, deadlifts, beating tractor tires; dumbbells, kettlebells, clubbells, sandbags.

I must give props to the page design. Every clean, tidy, page is loaded with images - of real people enjoying using their bodies, not the soft-porn types of images you find in many fitness books.

I’ve got a lot of fitness books jammed onto my shelf. This is one of the few I’m taking from the bedside into the gym.

Lift with your Head is self-published and available only through the Physical Subculture Web site, for $21.95.

An excellent article about Chip's philosophy and his book is in the Sacramento News & Review.

No Sweat apparel

2007-12-18T13:34:00.000-08:00

Get some peace of mind into your closet. No Sweat offers guilt-free clothing: it's all made by union workers. There's lots of casual stuff, some work, outerwear, shoes similar to Converse, and, of course, sweats and athletic wear.

My husband and I have bought quite a few t-shirts, tanks and socks from them over the past few years, and we've always been pleased with the quality and service. Prices are pretty good, too. The designs are more hardass than gym bunny - get your Rosie the Riveter t-shirts here. There's lots of cotton, plus cotton blends and some hemp.

They started by specializing in clothing made in the USA by union workers, but have expanded to carry clothing made internationally by union workers. They probably couldn't get too far with America's scarce unionized manufacturing resources alone.

There's more - they've partnered with Trees for the Future, and say they will plant a tree for every order.

Gold Cup, Kanama weightlifting shoes

2007-07-22T16:36:00.000-07:00

Gold Cup

These shoes are great. For anyone looking for basic shoes for Olympic weightlifting or powerlifting, or just good shoes for heavy lifting at a great price.

This was my first weightlifting shoe. At $85, it's one of the best deals on the Internet. From Toronto Weightlifting. Made in China. Wooden sole. Fits my narrow foot nicely. It has a flat footbed, nothing fancy (see the Vanama for some innovation here). Least expensive choice I could find, and they ship for free, even to the U.S. These shoes are terrific. I had to exchange the first pair they sent me; I ordered the European equivalent of my normal U.S. dress shoe size, and they were too small. Know and order in your European size for best fit. The exchange went smoothly. These are 1/4" wider than Adidas, they tell me. They lasted me two years, and would last longer if I could part with them long enough to get the strap repaired. Scroll down for wear and damage details.

The Kanama

When the time came, I replaced my Gold Cup shoes with the Kanama, an original design from the same small company. I am thrilled with the Kanama. The difference between this shoe and the Gold Cup makes the $129 price tag seem like a great value. This shoe was designed by Hani Kanama, the owner of Toronto Weightlifting. I spoke with him about this shoe. He's very proud of it. He said he worked for three years on this shoe, with a team of ten designers in the Thailand factory they're produced. It provides more ankle support than the Gold Cup, which he says can be especially important for American lifters, who tend to have flexibility issues there. He is very proud of the high-grade Italian leather, which he said will mold to the foot in just about four work outs, and fit better after a year of wear than when first purchased.

I'm thrilled with mine. They are only slightly wider than the Gold Cup. I lace them snugly and cinch down the strap for a close fit, but there are a couple of gentle wrinkles that tell me these would fit normal widths just fine. The footbed is amazing - it's sort of a reverse arch, on the outside of the foot, to keep you from tipping to either side. The sole is some hard textile; it may encapsulate wood, or it may be solid, but either way, it's good. The strap feels heavy duty, and the Velcro covers the entire inside of the strap, so I expect he addressed the strap weaknesses in the Gold Cup. These shoes look great. The charcoal navy color is very tasteful. There are little touches that make this shoe look and feel great, like it is the product of much thought and care.

Here's a bold promise: Hani said if anyone likes their Adidas shoes better, he or she can exchange them, no problem. Whoa. He said they've been getting lots of good feedback on these shoes.

And about the Thailand factory - without my asking, Hani assured me their labor conditions are good, including air conditioning. He said it was important to him, and he had seen the factory himself.

Hani was exceptionally nice and helpful, and the shoes are great. While the Gold Cup is a good basic shoe that will serve you well for a couple of years, if you're hovering around the $100 mark, I'd definately make the jump for this shoe, especially if you plan to compete.

Weightlifting shoe round-up

There are only a few choices for Olympic weightlifting shoes.

Toronto Weightlifting offers the Gold Cup for $85 and the Kanama for $129. Independently owned by an old timer weightlifter. Supremely helpful, excellent service. Free shipping to Canada and U.S.

Adidas is what the pros usually wear. Beau coup bucks but the most narrow, and people love them. Two styles - $149.00 and $199.00 online at Dynamic Fitness Equipment, a small, trusted and helpful company. Be sure to check their clearance shoes for a great deal.
Power Firm is a guy in Canada who sells shoes made in Poland. They're slightly less expensive than Adidas, and look solid. The guy gives good personal service, has you trace your foot on paper for a good fit, and people love them (but they're extra wide, so not for me).
DoWin shoes are narrower than WerkSan's, but not as narrow as Adidas. It's best to know your European size in order to order. Relatively affordable. Sources are changing at this writing, so please post in the comments if you know of a steady source.
VS Athletics offers two styles of their own, a great price, comparatively speaking, at $72.00. Wider than average American shoes. Soles are not made from wood, but rather a hard rubber material.
Werksan - extremely helpful, I'd definitely try them again if I needed something. They actually steered me away from their shoes and onto others, because of my narrow foot. How helpful is that? They sell one style of VS Athletics, plus a Wan Hoa (Chinese weightlifting team shoe), for $79.00 each. They have been known to sell DoWin shoes as well.
Pendlay Barbell says it plans to shuck all its DoWins by end of 2009 and replace them with their Pendlay Barbell 2010 Series, but in actuality, the new shoe is made by DoWin for Pendlay. They launched the first shoe in August and plan to add more colors by November. There is little information, only that is improved to add stability and support. Width is standard for DoWins - wide. $129.00, launching for $109.00

Note - People used to order from O WOW - Olympic Lifting on the Web - but they no longer sell shoes. They referred me to Werksan.

* * *

Wear update on my Gold Cup shoes, 18 months after purchase

They've worn well. Soles are great, still attached. Body has only slightly loosened, only gentle creasing at toes. Where these have become damaged is in the straps - the Velcro has separated from the leather. This photo shows the early stages. Once it started to separate, it peeled off quickly - each time I drew the strap through the ring. Then one day I was competing in the state championships, and Poof! I had Velcro in one hand and my shoe in the other. A paperclip kept the strap firmly in place for my lifts. The second one I just ripped off soon after. Paperclips are keeping them both secure! The straps could be easily repaired by a cobbler, if only I could part with the shoes long enough.

Kraiburg bumper plates

2007-05-11T12:22:00.000-07:00

Prices on weights seem crazily high, no matter what they're made of. I shopped and shopped and compared and compared, and Kraiburg brand, sold through eSportsOnline at Amazon.com with free shipping, came out on top - by far, and I'm gushing over them like a mother with a newborn.

If you're new or a garage lifter and wondering whether you should get bumper plates at all, and you do Olympic lifting or lifts that require plates of this diameter, buy them and don't look back. They'll be one of the best investments you make. It makes all the difference.

On the other hand, if you're looking for the best plates you can buy and you drop the bar at the end of the lift, be warned: these plates are rubber and because of their relative thinness, they will quickly warp with such impact, especially the lower poundages. But it's not a big deal: mine are two years old, and they have not warped any more than the initial warping - and that's not much. They take a lot of abuse and hold up remarkably well.

Final note: one minor drawback is the brass sleeve in the center. Brass isn't a slick metal, so the plates don't slide on and off as easily as you may be accustomed to, but again, really no big deal. The price is right.

Sting Ray

2007-01-30T12:05:00.000-08:00

Don't do front squats? You're in the unfortunate majority. Most people don't do this basic, quad-blasting, multi-joint exercise because it's awkward and it hurts. Nevermind the muscle pain; this move hurts from the crush of the bar onto the shoulders and collarbone. The tissue hurts from the pressure, and the pressure passed on through the ribcage can make it difficult to breathe. So no wonder most people try this one out and then forget about it.

It's too bad, because front squats are a great way to activate the quad groups. Mark Pittroff, president of Advanced Fitness, tells me, "You sit so upright in front squats that you use hardly any glute, hip, low back, so the load comes much more from the frontal quad. Years ago Arthur Jones (inventor of Nautilus machines) used sophisticated equipment to test a world-record squatter and found his quads were doing hardly any of the lift. Just the opposite of front squats."

Front squats are a basic exercise of Olympic-style weightlifting, but we hold the bar in a "racked" position instead of the way that this device is designed for. And that's good for the general public, because unless you're training for weightlifting, you probably will use this position. This is great for anyone with flexibility issues.

So whatever your goals, now you can add the front squat to your list of staple exercises, thanks to the Sting Ray. Mark, who brought us the legendary Manta Ray, has once again given the world an indispensable accessory for leg day. (It's been out for a while, but I finally got to try one, thanks to Mark.)

Before I launch into the glowing accolades, there are a couple of things to keep in mind. If you don't normally do front squats, this will feel awkward at first. Be sure to follow the directions carefully, especially getting the bar as close to your body as possible. Load the bar lightly--try about 6x less your regular squat load (there will always be dramatic disparity between the two squat loads). Trying to keep the shoulders raised to 45 degrees is tough, and by nature, it means your anterior deltoids are contracted and bearing the load of the bar throughout the exercise. This is a good one to bring in a spotter for, not only to save you from spills, but to help prop the elbows when the delts fatigue (because you'll keep going, but the arms will drop, and the biomechanics will change). This device doesn't really lend itself to the Olympic lifting grip, so as it emphatically states, follow the directions (see photo for hand position). And by the way, try this on a Smith machine as well as the free bar.

Okay, now to give the Sting Ray its props. From the biomechanical logic to the durable design to the thoughtful practicality of connecting the two components so they don't get separated (like mittens), Mark has once more proven himself as an important inventor in the gym.

I usually write my own thoughts on products, but in this case, the marketing copy from Advanced Fitness really nails it. So, from the company, all backed up by the Mighty Kat, below are the specific benefits of the Sting Ray.

Lifts the bar off the collar bone allowing full expansion of the rib cage
Provides easy bar control without stressing shoulder, elbow, or wrists
Allows the widest rack on the body by moving the load out to the front delt
Keeps the Humerus in a safe neutral position
Protects the lifters body so all new repair tissue goes where you want it
Small and lightweight yet virtually indestructible for years of tough service

The Sting Ray (like the Manta Ray) is made of a high-tech polyurethane polymer. This material is flexible enough in the upward projecting bosses to snap on and off the bar indefinitely, but rigid enough in the thicker sections to act as a load distributor. With the surface area of the bar increased as much as 1600%, the biggest problem with transferring weight to the human body is eliminated.

One last perk -- the rays are made in the U.S.A., in Cincinnati, Ohio.

(About $40 (or combine it with the Manta ray for $75 altogether))

Get it at Advanced Fitness

Everlast EverGel Glove wraps

2006-12-30T10:04:00.000-08:00

So I traded in my Gel Bag Heavy Wrap for a pair of these, and boy, am I glad I did. These are great. There are still some areas for improvement, but I'm enjoying hitting the heavy bag with these. I'm using them instead of handwraps. These fit (albeit just barely) into my G&S super heavy bag gloves.

The gel cushioning over the knuckles is dramatic. It's thick and solid and completely covers the knuckle area. The main problem I was trying to solve was bruising my knuckles, and this looks like it's the best solution out there. I still feel the power of the impact of each punch, and now I can really unleash. Plus, they're much faster and easier to put on and take off than handwraps.

But they're not perfect. First, I get a few tiny red spots in between some of my fingers, where the skin folds, from the material jamming during the work out. I can't feel it happening. It's pretty minimal, but a little of that padding in this area would probably take care of it completely.

Secondly, although Everlast markets these as superior alternatives to handwraps, they do not stabilize the hand. The wrist, yes, but not the bones in the hand itself. My hand was actually aching a bit the first time I used them, just because it was getting pushed around. But it's not to the degree that I feel it after the work out. Still, if you're not having trouble with bruising, I'd have to think that handwraps would be more protective. Additionally, there is literally no support of the thumb.

Thirdly, these are delicate. The instructions say "remove gently to prevent tearing." What?! Okay, I am, but come on. It's surely the materials making up the rest of the glove outside of the knuckle covering - thin nylon - that's in danger of tearing. The thing is, these are very snug, and once you work out in them, perspiration makes them practically adhere to your hands, so getting them off carefully takes...well, a lot of care.

Update: After 14 months of using these strictly inside my bag gloves, on an Everlast bag, they are splitting and ripping where I didn't expect them to. See bottom for photos. Mind you, I have only worn these inside of quality bag gloves.

Finally, these rubber palms do not breathe, they stifle, and your hands will sweat. They should have thought of this and used a breathable fabric, if not wicking. And the materials they use in these gloves, like the bag wrap, really wreaks of a chemical smell. (Note: the tag says they're all nylon, but their ad copy says the palm is rubber, which is certainly seems to be.)

But with all those complaints, I'm pretty happy with these, mainly because of the knuckle protection, and that they're so much faster and overall easier to deal with than handwraps. And oh yeah - they look cool.

(listed at $25 but normally on "sale" for $20)

Get them at Everlast Web site or here:

Marketing copy
One of our best-selling items, the Evergel™ Glove Wraps are a huge success among boxers of all ages and levels. Wear under bag gloves and training gloves as a convenient and more protective alternative to handwraps, or wear alone for light bag work, mitts, speed bag, grappling and more. EverGel™ protector supplies state of the art cushioning and support over knuckles, hands and wrist. Elastic and neoprene construction with rubber palm for sure grip. Hook-and-loop tabs for firm wrist support.

Damage photos, 14 mo.

Damage photos, 24 mo.

G&S Sporting Goods WV super bag gloves

2006-12-28T07:59:00.000-08:00

They only look purple; they're black.

I just received and worked out in my first pair of "real" boxing gloves. With some guidance from boxinggyms.com, I decided on the super bag gloves from G&S Sporting Goods, a NYC company with an impressive history, customer base, and much better prices than I could find for professional gloves anywhere else.

(The guy on the phone was a real NYer, with a thick accent. He wasn't afraid to make suggestions - helpful ones at that. Looks like they wrote out my order by hand, ran it on a hand-slide card machine, and then addressed the box (no packing material) by hand with a marker. I really like this "real people" touch. The only thing that gave me pause was when he asked, "Are these for you or someone else?" Who else would they be for? Oh - a son, a husband, a brother, of course. Whatever. I'm probably being overly sensitive.

So the gloves: they look well made, thanks to our Indian manufacturers. They have heavy velcro wristwraps. No matter what marketers say, altho it's obviously easier than laces, it's still challenging to take a glove off or put it on when your other hand is in one. And I'd like to see loops on the wrists to hang the gloves up in storage.

Due to the molded shape, knuckles stay flat, which helps in hitting head-on instead of the edge of the hand in a flurry. Leather makes such a satisfying SMACK sound on the bag. Rubber foam cushioning is thick indeed and dense, not puffy, so the gloves seem only as big as need to be, which, for someone my size (glove size 7), is plenty big enough. The medium was the perfect size for a snug fit over handwraps and tape, tho the wrist has a little play in it unless I wrap up onto the forearm for bigger circumference. Thumb is attached, which is pretty standard now.

They smell good.

What struck me most was the weight. At 12 oz., the gloves didn't seem heavy when I was toying with them, but it wasn't long into the work out before they got pretty heavy, and I felt slow. It wasn't until the end of my work out that I was beginning to get into the groove with them. I think this is exciting - I'm about to make gains, so I want to remember how heavy these feel right now. My shoulders felt worked at the end, which is nice. [ETA Adaptation was fast and this heaviness quickly became just a memory, but it is worth noting in case you're switching from cheap sports store gloves like I did.]

And the best part is - my hands haven't been getting nearly as injured as they had been in the cheap $29 gloves from the sports store. Bottom line - they're definitely worth it.

(around $45 - a real bargain for gloves of this quality - expect to pay $100 elsewhere)

Get a pair from G&S Sporting Goods

Everlast Gel Heavy Bag Wrap

2006-12-27T17:24:00.000-08:00

So I got myself an early present, the Everlast Gel Heavy Bag Wrap. I am not sold. This wrap is a much-needed idea, but the product needs work.

First off, it's slippery. Looks like they chose the fabric so the velcro hooks could grab. Slippery on the outside means when I try to land hooks or uppercuts, or if I hit just the slightest bit off square, my glove goes sliding right off the surface. This is dangerous to my joints. Maybe I can use it for aiming drills, but I won't want to use it for combinations all the time, especially if I'm going all-out with power and speed. For that I'm going to use a bag with leather or something similar, like bags are covered with. Secondly, slippery on the inside means that within a couple of minutes, the wrap is sliding off the bag. I have adjusted for a smaller opening at the top, to no avail. This shouldn't take a specialist to figure out that it needs a strap of some kind over the top to secure it.

The whole thing is stark black, save for the obligatory branding on a patch at midpoint. It needs markings similar to bags so I can fix on a point to target, and have some guides for bodypoints. The same company made my bag, with stripes positioned for this purpose, and even the logo works for this, so how'd they overlook this feature on the wrap?

Next is the sound. Ah, there's nothing like the smack of my gloves on a heavybag. But this funky slick material absorbs the sound, and I'm robbed.

The one good thing is that the wrap delivers what it's made to do: the cushioning is so effective that I scarcely felt like I was hitting anything. That's off-putting at first, to be sure, but the idea of being able to unleash my force without fear of bruised knuckles and injured hands afterward is why I bought this thing in the first place.

So I've boxed it up and am sending it in to exchange for the gel wrap gloves they're pushing; marketing says you can use them instead of handwraps. They're $20, the wrap was $30. ETA Much more pleased with the gloves; here's that review.

Everlast, please take this one back to the drawing board. It's a simple concept, but not as simple as you treated it. I'll be waiting for the improved version.

Marketing copy
Convert any heavy bag to awesome gel!

Helps extend the life of old bags or effectively cover tears or holes. Adjustable design with 4" hook-and-loop closure secures snugly to all bags - old or new.

Manta Ray

2006-12-27T15:54:00.001-08:00

Sold in stores and through distributors on many web sites - comparison shop. The Manta Ray has become fairly well known, despite inventor Mark Pittroff's shunning of the spotlight. Pittroff's device may have been the first to address shoulder issues in squats. This 12.5" lightweight blue polyurethane attachment with its graceful lines easily slips into your gym bag, to be snapped directly onto a straight bar. "It transfers the load to the traps exclusively and doesn't involve the shoulder caps. It's a simple load distribution principle where the load is spread over as much as 1600% more surface area than the raw bar. It's like comparing a bed of nails to a single nail," says Pittroff. He claims that since it sits just on the traps, it doesn't involve the delts. This can pay off in your squat for three reasons: one, you still reap the benefits of stabilizer work; two, the decreased discomfort increases your work potential; three, "since the crush injury is eliminated from the upper body, all your bodies ability to build new tissue goes right to the stimulated muscle fibers rather than wasting that effort on damage control" (Pittroff). Pittroff invented, developed and markets his invention, out of belief in its value.

(around $40.00)

Get it at Advanced Fitness or here:

The Frank Zane Leg Blaster

2006-12-27T15:50:00.001-08:00

For about the same price as the Safety Squat bar, an even safer alternative is Frank Zane's Leg Blaster. The device stabilizes the weight, placing the load through the shoulders and vertical midline. It distills the squat to a pure leg exercise and allows you to focus your efforts on contraction, not stabilization.

A padded harness makes contact with the shoulders and ribcage. This connects to the rack to prevent the lifter from tipping while loading. "It is engineered to hug your ribcage when you squat with your upper body in an erect position, making it unnecessary to use a lot of weights to get results. You can do any kind of squat simply by changing your foot position. The side weight-bearing arms of the harness angle downward giving you a lower center of gravity making it easier on knees and lower back. You'll find it safer and more enjoyable to build, shape and define your legs," says Zane. One-inch plate holders accommodate regular and Olympic plates. Obviously, this one is not portable. It takes up less space than a squat cage, and is much narrower than a squat bar, straight or "safety".

(around $400)

Get it at Frank Zane Web site

Safety Squat Bar

2006-12-27T15:45:00.000-08:00

This squat bar is designed to balance the load directly through the midline, freeing the shoulders to be in safer positions than the straight bar allows. The shoulders are not forced into the vulnerable position of exaggerated external rotation and partial flexion in the frontal plane, which is a common culprit in longterm shoulder injuries for lifters, states its originator, famous Fred "Dr. Squat" Hatfield, the first man to squat 1,000 pounds. "For lifters such as me, this position is so damaging that if it weren't for this particular bar, I would never squat again. I'm a big personal fan of this bar design, and believe every gym should carry one," says Hatfield. In fact, most owners of this bar come to find it specifically because their shoulders can no longer tolerate the position the straight bar forces them into. "The bar has two pegs laying perpendicular to the main bar which rest across the meat of the tops of the upper trapezius muscles. This is where the load is focused, and the bar is balanced. The bar does not need to be held with the arms and hands, as a straight bar does. Forward or downward angles on each end draw the weight into balance" (Hatfield). The lifter is free to move his/her arms, even to grip the squat cage and self-spot, and he/she is not pitched forward as much as with the straight bar, thus protecting the spine.

Various equipment companies offer bars based on Hatfield's design. Although there are pretty standard measurements for the majority of users, these bars can be made custom-made to fit the individual, especially good for smaller framed lifters such as myself. I got my custom-made bar from Sorinex at www.sorinex.com. Ten years later, no structural problems, but the powder coating is wearing off the points of contact with plates and rack.

(around $400)

Muscle, Confessions of an Unlikely Bodybuilder

2006-12-27T15:01:00.000-08:00

This is possibly the most important narrative every written on bodybuilding and should be mandatory reading for anyone considering going into the sport. Lifters will get a better education on the realities of the lifting culture and drug-enhanced competitive bodybuilding than they're likely to encounter anywhere else. This true story reads like surreal black humor. The author's roots in English academia produce an extremely well-written expose sure to grip, fascinate and entertain any reader who appreciates a ripping good read on a bizarre subculture.

"Fussell abandons his privileged life in literary academia to become a bodybuilder.... so weak from intense training and starvation he could barely walk ...devout, single-minded acceptance of illness, pain, nausea, and steroid-induced rage in his quest for the holy grail of physical perfection," (publisher).

BOOKSHELF STATUS: This is one of my favorite books.

Honeystinger energy gel

2006-12-27T14:52:00.000-08:00

I am very excited about this stuff. See, here's another reason you shouldn't limit yourself to the traditions, marketing product lines, mindset and paradigm of your discipline. This line of honey-based energy supplement food products is aimed at endurance athletes. You'd never find it by browsing weightlifting or bodybuilding supplement stores alone. But there's no reason that fast-twitch muscle development athletes can't dip into sports aids enjoyed by cyclists, runners, etc. Energy is energy, and the body is the body.

I'm still on my first product in the line, pictured here - Ginsting Honeystinger energy gel. I consider myself a connoisseur of legal sports energy aids (speeders, as I affectionately call them), and this one is placing into my top picks. I get an instant, sustained energy - the best word I can think of is smooth. And no crash so far. Oh and yeah, it's delicious. I'm looking forward to trying the other products.

Info on the product
Honey Stinger is a natural energy gel made from a combination of Pure Honey, Pure Water, Salt, Potassium Citrate and Vitamin B Complex (Niacin, Pantothenic Acid, B1, B2, B6, B12. Ginsting also contains kola nut caffeine.

GINSTING
Calories 120
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 50mg
Potassium 85mg
Total Carb 29g
Sugars 29g
Protein 0g
Vit B 25%DV*
Caffeine 32mg

Inexpensive, varied product line. Get it at the Honeystinger Web site.

ShoulderHorn

2006-12-27T04:06:00.000-08:00

Because rotator cuff injuries are so rampant in the gym, I cannot recommend this one highly enough.

By isolating and strengthening your external rotators, you can develop minor muscles that often receive less work than they should, thus improving muscular development balance and setting the stage for proper functioning of the shoulder.

"Two of the most underrated muscles of the body are the infraspinatus and the teres minor. These small muscles of the rotator cuff stretch from your shoulder blade to your upper arm. They work together to externally rotate your arm, and to stabilize your arm during almost all shoulder movements. If these two muscles are weak or underdeveloped in comparison to your major chest and back muscles, a muscular imbalance is created that can severely jeopardize your shoulder's integrity, and lead to chronic pain and injury. The ShoulderHorn helps restore your shoulder's natural strength balance by specifically strengthening and conditioning these two key muscles" (ShoulderHorn marketing).

The ShoulderHorn fits closely and comfortable to your body. It rests your arms in the optimum position for isolating and strengthening the muscles of the rotator cuff. Then you simply lift very light weights (important! Approach this as you would a rehabilitation exercise, especially is that is how you are using it.) in the only path of motion available to you. It's pretty foolproof.

My only bone to pick with the ShoulderHorn, and it's a common one, is that the steel bar is covered in the same foam tube used in plumbing - it tears very easily. It's not unusual to see weathered ShoulderHorns covered in duct tape. But now you know in advance, so like me, you can take precautions. Mine is three years old and still like new.

(around $60)

Get it at Better Fitness Products

Iron Maidens

2006-12-27T03:10:00.000-08:00

First-rate author Kristin Kaye deserves admiration for her immense, unflinching bravery in writing Iron Maidens: The Celebration of the Most Awesome Female Muscle in the World. With deft writing skill and gripping momentum, she bared her evolving personal and professional raw self, exposing every hope, every delusion, misjudgment, rationalization and grief in the rarified experience of her first big break - writing and directing a Broadway show. The pain of her tough and bizarre journey is exquisite, and yet she unfolds the tale in such an engaging way that she allows you to laugh at it all, even eggs you on with her wounds gaping open. Anyone who can do this successfully is irresistible, straight off. Her dream turns into a garish circus with a crazed tiger in the center ring whose leash is tearing apart, and no one will listen to this ringmaster’s warning cries. On top of this steady, jading, black humorist perspective is an equally naked stare into the wild world of professional female bodybuilding.

Kaye weaves her tobogganist tale through the glitzy cusp and seedy underbelly of bodybuilding. She provides a journalistic history on the sport that is arguably one of the most solid and up-to-date accounts available, lays out gritty details of competition dieting, primping and steroid use, all the while building suspense that will have you racing through the pages towards the climax of the Broadway debut. She presents real women from the sport, casting them in an honest light - bleached hair, impossible implants, brazen remarks, stalwart dedication, sensitive embraces and all. Whatever you think about the women in the book and the world of bodybuilding, Kristin leaves you with the distinct impression that you are hearing someone call the shots as she sees them, nothing more, nothing less, with the added bonus of her distinct incisive candor in your ear.

For bodybuilders, this book can be a place to recognize themselves or at least people they know. For thespians, literary types and any bodybuilder with a sense of humor, the effect of reading it is like lounging with friends at two in the morning, capping each others’ jokes until you collapse laughing into the pillows, your body hiccupping because it keeps being funny and you just can’t laugh anymore. Then someone tells a sad secret.

It’s also a valuable resource for information about the sport’s history, a fair look at the battles raging within and around its tenuous survival, and fodder for reflecting on the cultivating legacy. For those who are not familiar with the sport, Kristin not only gives you the nuts and bolts to make you conversant, she takes you on a wild ride you’ll never forget.

Finally, this story is for anyone who has ever found fate in a wrong number, who has aspired to create something meaningful, to be the best she can be, to succeed, and wound up losing control of the plane speeding full-throttle into the mountainside. This is not a book you can walk away from. Whatever your feelings on the many subjects in this book, if you still have a pulse in your cerebellum, you’ll be hooked.

Bun and Thigh Roller

2006-12-26T16:10:00.000-08:00

This device looks as corny as its name sounds, but it has a great use.

Former Mr. America Dean Tornabene invented this compact home device after working with the Swiss ball inspired him. He stabilized the movement and incorporated resistance to mimic the arcing motion the ball provided. It came out in about 2006, but you can still find them.

The motion focuses on both concentric and eccentric contractions of the muscles in the hips, glutes and thighs, with virtually no effect on the knees and back. It's not a heavy load kind of exercise device by any means, but it does allow you to work through some great ranges of motion on the joints from the waist down. Because the spine is supported and at rest, it is out of the movement. The head is supported. The wide-angled arcing motion is easy on the knees. So this would be a great lower body tool for folks dealing with back or neck issues, or various knee or ankle issues.

As embarrassing as that thing looks in my gym, I've kept it around for years, and pull it out now and then for specific uses. As an Olympic-style weightlifter, I use it not for the purposes it's intended for (to strengthen or spot reduce fat), but instead as a passive and controlled stretch for hip extension, which I need in the snatch and in the clean. Look at the line of the body in the logo - that's a great hip opener. It's relaxing. It's a piece of alternative, active rest lounge furniture that I can haul from the livingroom to the porch, and it doesn't scare the cats too much.

Resistance band and arm attachment are sold separately - not included in my price estimate. If you want them, I recommend getting them when you buy the unit, because shipping costs are high. The price new from the manufacturer is around $60, but it's more like $90 after it's all added up. I picked up my second one for five bucks at a garage sale.

Find out how to get it here