Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it

Holding a hexagonal dumbbell with another hexagonal dumbbell on top of it.

A dumbbell training

 1 hammer curl, 1 normal curl, 1 inward hammer curl and then 1 reverse curl.

JK (Jef Koel)

Leverage training with a shovel and sand

Leverage training with a shovel and sand.

Putting the shovel into sand and lifting it up, and holding the shovel while the sand is still on the shovel.

-More sand is harder

-Further away from the shovel blade and sand is harder

Self making nails and short round bars and short flat bars for bending and some extra information

Making nails and short round bars for bending

Just long, round bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

-

Making flatbar pieces for bending

Just long, flat bars and sawing it into the right pieces.

Interesting: For example 2-3mm shorter each time with a certain thickness.
-Shorter is harder to bend if it has the same bending resistance

Nail bending techniques and information

Nail bending techniques and information

There's a lot of techniques
For the first part: Grip kinds:
1 double overhands
2 double underhands
3: 1: Left hand underhand, right hand overhands, nail over around the beginning of the thumb area
   2: Right hand underhand, left hand overhands, nail over around the beginning of the thumb area
Techniques:
Only the hands in contact with the nail
-And how far from the body
Hands in contact with the chest or stomach
-Gives support
Under the chin
-Gives support
And more.

Padding
-Padded gloves
 My setup: 1 pair of finger less gloves and 1 pair of padded gloves, work gloves or something similar.
 To my opinion this is better then padding, because you can't get extra leverage, which is
 possible with paddings.
-There's professional padding and even official padding.
 Just using the right textile is also possible.

Iron nails

Big nails
Medium nails
Extra:
Small nails
-Mostly a lot of thumb strength required, especially at the start
 And different bending techniques

For same brand, same bend resistant nail:
 A thicker nail with the same length is harder to bend
 A shorter nail with the same thickness is harder to bend

For making normal pointed nails safer:
 You can chip of the point with a Cutting plier
 Or you can grind it with a file until it's safer
It would be very bad if a sharp nail would suddenly go through the padding into the hand

Angle measurer
 To see how far you've bend the nails

Some people even bend nails with there bare hands. But this is very dangerous.
And if you want to bend sharp nails with the bare hands you need to grip correctly and use certain bending techniques.

Plate curls information

Plate curls information

Mainly plate curls with a 30 mm plate are easier then with a 50 mm plate
because, 50 mm plates are normally broader and so there's more leverage.

Same weight but broader is more leverage and so harder.

-

And how it grips can be a factor of being able to do some more or less reps or
being able to do a certain heavy plate curl yes or no.
-There are completely flat plates and plates with ridges and plates
 which have a completely flat side and a side with a ridge.

-

Idea for improving plate pinch

Two methods for improving ones own plate pinch records.
I haven't tested this yet, so it's experimental.

1
Doing for example 15 and 20 kilogram together
-15 at thumbs side and 15 at pointing, middle, ring and little fingers side.
And later 20 and 20 kilogram
And then 25 and 20 kilogram
-25 at thumbs side and 15 at pointing, middle, ring and little fingers side.
And then 25 and 25 kilogram

2
First doing for example 2 x 15 KG plates wich have a slight ridge.
And then doing 2 x 15 KG plates which are completely flat or completely flat if both outsides are out.

Safe bench pressing equipment and tips for bench pressing alone and or when bench pressing alone

1 Power rack
  -Has holes for spotter bars

2 Olympic bench
  -With long enough horizontal spotter stands, bars

3 Squat, bench rack
  -With long enough horizontal spotter stands

In my opinion:
 A power rack is the best and safest.

Very important for 1, 2 and 3:
 Always put the spotter stands/bars at the right hight.

Very important for 2 and 3:
 Make sure to get a version where the bar really can't get in between and bypass
 the spotter stands, bars at the side of the bar holders.

Extra for 1, 2 and 3:
 Make sure that the bar can't go over the bar holders for racking after the lift.
 Also: If you change your grip from wide grip to medium or close grip, you very likely
      need to put the bar holders higher, so that the bar can't go beyond the bar holders.

Tip for 1 and 3:
-You can use primitive measuring methods to put the bench right in the middle with the feet
 or with the hands. And using a ruler is also possible, flexible ones are easier and better.
-And even better maybe you can make quality markings on the ground for the bench so it's easy to put the bench right in the middle.

-

Unracking alone is more dangerous and there's more chance of injury

I myself lay more under the bar for unracking, so that unracking goes better and is easier
and I don't have to go forwards as much. But there's also a downside with this,
you could hit the bar holders on the last part of the lift.

Bench press benches

Rigid, strong and stable benches are better.

And a flat bench is better for bench press.
-It's one piece. And it doesn't for example have a gap in it.

-

One possible problem with bench press benches:
-When someone has a very wide chest, back and shoulders he
 will be less supported by the bench, more of the body sticks out.

-

Looking what's better: Harder or softer bench press padding material.
                                     And maybe all kinds of other padding materials.

Trying wider benches for bigger and broader bench pressers.

-

A thing about medium grip bench press and wide grip bench press according to my experience

According to my experience:
Light close grip (near medium grip) to medium grip is harder on the elbows
-There's more flexion of the elbow then with a wide grip

Wide grip is harder on the shoulders


By JK from South-Holland

Idea: Hexagonal pinch block

A hexagonal pinch block for grip training
-And multiple sizes

By Jef Koelewijn
From Holland
Written on 02-05-2019

Analysing strongman truck pulling and plane pulling etc.

Putting a heavy duty pull weighing scale in between two chains, with which a strongman
will pull the truck, plane or etc.

This is very interesting because you will see how much force is needed to pull that certain
truck.

Grip equipment and grip trainings

Normal bar
-Normal grip
-Closed fist
-Thumblessgrip

Thick bar, fat bar
-Axle bar (50 mm)
-60 mm axle bar

Plate pinch
-Completely flat plates, or flat sides outward, where you grip.
-Plates with a little bit of an edge
 But you should not be able to lift te plate without the thumb, when all the other 4 fingers are on one side,
 then it's not a pinch anymore.
Variations:
-1 plate
-2 plates
-3 plates
-4 plates
-5 plates
Variations 2:
-1 handed
-2 handed
Variations 2:
-Seperate plates in both hands

Pinch blocks
-All kinds of thicknesses
-1 hand
-2 hands

Rolling handles

Thick rolling handles
-Rolling thunder
-Trilobite rolling handle

Inch dumbbell (Weight: 172 lbs and 9 ounces (78.27kg). Handle: 2 3/8 inches (6cm) in diameter)

Flask pinch grip

Block weights

Dumbbell pinch grip
Hexagonal dumbbell pinch grip
-Normal grip
-Alternative grip
Extra:
-At the flat sides
-At the weight marks

Grippers
-All kinds of resistances
-Special: The adjustable Hand Grippers (50/500lbs for example)

Hub

Double grip pinch bar
Saxon bar

Horn
-Little big horn

Anvil lift
-By the horn
-By the middle
-And more

Cannonball lifts
Globe and cannonball grip implements for lifting up weigts
Double globes

Finish ball

Lifting natural stones with one hand

Highland rings

Anvil stub

Lateral plate pinch

Coin lifts
-Penny lift
-Mammoth coin
-And basicly any other coin
1: With a straight arm (hardest)
2: With a bend arm

Lateral pinch square
-Until first finger joint on the square
1: Straight arm
2: Bend arm
A: With slide of
B: With a (charcoal or carved) mark and without slide off

Half penny lift

Tips tester

Double thick rolling handles (2 handed)

Vertical bar

Double vertical

Holle it up dumbbell
-Information: The handle is not in the middle but at one side of the dumbbell

Logan lift
-Information: Putting three pieces of round or flat metal inbetween the four fingers
 while then making a fist and lifting the weight

Semi lateral pinch grip with a thumb, tip tester
-Information: A round metal circle at the thumbs side for the thumb
 And at the other side it is flat

Grip machine

Loops
-From textile for finger lifts

Other:
Normal bar deadhang
-Normal
-Weighted
Fat bar deadhang
-Normal
-Weighted
Two vertical pipes deadhang
-Normal
-Weighted
Two thick vertical pipes deadhang
-Normal
-Weighted
Vertical bar deadhang
-Normal
-Weighted
Climbing rope deadhang
-Normal
-Weighted

Finger curls

Climbers board
Towel deadhang
-One towel, double towel, triple towel deadhang
Sand bucket
-More for warm up here and there (be careful your hands don't get to dry and damaged),
 rehabilitation and for starting grip athletes.
-And there are variations

More and variations 1:
Farmers walk
-Normal handles
-Thick handles
-Special: Inch dumbbell farmers walk
Frame carry

Plate pinch farmers walk
Dumbbell pinch grip farmers walk

More and variations 2:
Hook grip
Thumbless grip

Lateral pinch grip

1, 2, 3, 4 fingers
-Dangerous
-I would not advice 1-3 finger lifts
-The less fingers used the more dangerous

Strongman wrestling and weight trainings

Back weight walk
Front weight walk

Gripped weight walk

Car and or truck pulling and pushing

-

Bench press
 
Squat

-

Rack pulls

 And don't get back pain, build up

-

Hang 45 power cleans
 Hang 45 degree power cleans

 And don't get back pain, build up

A strongman handbook

Back weight walk, also known as yoke walk

-Walking with a heavy weight on the back
farmers walk
-Walking with weights hold by the hands
Atlas stones
-Putting round stones on elavated platforms
Pulling
-Trucks
-Cars
-Boats
-Trains
-Airplanes
Sometimes for any pulling event there is a support rope
which contestants can use to pull themselves forward
Pushing
-Car
-Small truck
Loading race
-Walking weights toward a loading platform
Overhead press
-Pressing overhead
Fingal fingers
-A long weight that needs to be lifted and walked until it flips over
Power stairs
-Lifting and carrying heavy weights up a stair
Squat
Squating
Deadlift
Deadlift
Car deadlift
Log deadlift
Axle deadlift
-The axle bar is a lot thicker than a normal bar
making it harder to get up
A very strong grip is needed for this
Bench press
-Normally this is a special form of bench press where a box with a
bar can be loaded with extra heavy material after completing a repetition
Keg toss
-Tossing a keg over a cord or stick
Car carry
-Carrying a car and walking with it towards the finish line
Hercules hold
Husafell stone
Duck walk
Log throw
Giant dumbell press
Also called the circus dumbell
Stone circle
-Holding a heavy weight with the arms and then walking
around in circles
Car flip
-Flipping cars
Tire flips
-Flipping large tires
Log clean and press
-A heavy log that needs to be lifted off the ground and then above the
head
The log may not be rested on the head while pressing
Axle clean and press
-The axle is harder to clean as the bar is a lot thicker
Hip lift
Hip and thigh back lift

Some strongman first practiced powerlifting,

body building or even olympic weightlifting

Early strongman events also feautured:

Bending iron
Wrestling
Sumo like wrestling

Famous strongman events:
WSM
Worlds strongest man
Arnold strongman classic
World muscle power classic

North America's strongest man

Under 105 kg contests:
World championships u 105kg

Team strongman events:

IFSA world team championships
World's strongest team

Training for strongman:

-A simple way of training is just mixing up and doing some events
in training that fit wel together
-Together with some other strength trainings

-Powerlifting training and event training

can also be done

-Some even train somewhat like body builders they have days where they

train their arms and back and days where they train their legs
And some times mix it up a little. But offcourse they do lower reps and a lot more 1 rep maxes.

Other strongman feats:

Frying pan rolling
Wrench bending
Nail bending
-There are special hardened nails

For iron and steel bending:

There's a lot of technique to bending iron
Like the placement of the hands on the iron.
The iron can also be placed somewhere on the body or against the body
iron can for example be placed on the upper leg while the hands push down
There's a lot of different techniques and styles to bending iron.

The early strong man or old time strongman;

Did feats like lifting heavy weights, bending iron, breaking chains,
hand hammering nails into wood, Pulling or lifting with the teeth
and one finger pull ups and a lot more.

Tip:

Eat good and rest wel if you practice strongman