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
dinsdag 19 maart 2019
vrijdag 18 januari 2019
Strongman wrestling and strongmen wrestling update
Strongman wrestling:
1 Will be done in between two lines, a track with a line on each end. And you have to push
the opponent over this line. Both contenders can only push forward.
2 Is in a circle or square and takedowns are not allowed, pushing only.
Strongmen wrestling:
I will change the name strongman wrestling into strongmen wrestling for every other wrestling event.
By Jeffrey Koelewijn
1 Will be done in between two lines, a track with a line on each end. And you have to push
the opponent over this line. Both contenders can only push forward.
2 Is in a circle or square and takedowns are not allowed, pushing only.
Strongmen wrestling:
I will change the name strongman wrestling into strongmen wrestling for every other wrestling event.
By Jeffrey Koelewijn
zaterdag 1 september 2018
Bench press technique
Hand placement on the bar. From close grip to normal grip to wide grip is possible.
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.
Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.
Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.
How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.
How much you arch your back.
Squeezing the shoulder blades together on the bench.
Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.
Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.
Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side
How hard you grip and squeeze the bar.
Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.
The harder you squeeze the bar, the more force will connect.
To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.
Angle of the arms while lowering.
How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.
How fast you lower the bar.
Some people put their head up a bit during the lowering of the bar.
In competition you need to pause the bar very shortly on your chest.
How violently and explosive you push the bar up.
Pushing the weight up by pushing yourself into the bench by pushing the weight up.
Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.
Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.
Some breath out forcefully during the sticking point.
And more.
By Jeffrey Koelewijn from Holland
22-07-2019
It's most advice to grip on or around the barbell rings. You can for example always place a finger
of each hand on the rings or right next to the rings and then grip with your whole hand.
-If there are no rings, or if you grip somewhat beyond the rings you can use fast primitive measuring methods.
And I'd advice to never use a thumbless grip, it's very dangerous.
Feet placement on the ground. How much towards you. And how narrow or wide.
-Good feet placement can give you more power.
-Placing the feet wider can give more stability
And you can choose for a full foot placement. Or you can choose for a heel up foot placement, with the balls of the feet and toes on the ground,
but you will need to put your feet far towards you with this and more narrow.
And a heels only is for example possible when pushing the weight up.
Preperation just before the lift while sitting on the bench or laying on the bench. Taking a couple of good breaths for example.
How you grip the bar. Normal gripping or gripping the bar as far down the palms as possible.
How much you arch your back.
Squeezing the shoulder blades together on the bench.
Unracking should be easy, but it's important that you don't hit the rack while going up.
And if some one helps you unrack this can prevent shoulder injuries, if you have to unrack yourself be careful the bar is not to far away from you, this increases the risk of injury (especially shoulder injuries), but on the other hand it's also anoying to hit the rack on the last part of going up with the barbell.
Where you look to or towards. Some people don't really look anywhere, other people focus their eyesight somewhere.
Where the pressure is in/on your hands while pressing.
-Might depend a bit on the wideness of the grip
-The pressure can be exactly in the middle but also a little bit more to one side or the other side
How hard you grip and squeeze the bar.
Breathing. Breathing in and then doing the lift while holding the breath for example.
Or breathing in while lowering the bar is also possible.
The harder you squeeze the bar, the more force will connect.
To where you lower the bar.
-To where you lower the bar can also depend on how long your arms are and where you grip the bar.
Angle of the arms while lowering.
How you lower the bar. For example trying to bend the bar into a U-shape with your hands is possible.
How fast you lower the bar.
Some people put their head up a bit during the lowering of the bar.
In competition you need to pause the bar very shortly on your chest.
How violently and explosive you push the bar up.
Pushing the weight up by pushing yourself into the bench by pushing the weight up.
Angle of the arms.
-Some people change the angle while going up.
-Some people flare the arms, some say it's bad technique, but on the other hand it works for them.
Using leg strength, without putting your ass of the bench. During the upward movement tightening the glutes and driving your legs into the ground.
Some breath out forcefully during the sticking point.
And more.
By Jeffrey Koelewijn from Holland
22-07-2019
dinsdag 17 juli 2018
Boxing notes 11 by Jeffrey Koelewijn
Cross face forearm when opponent attempts a clinch.
X block with the palms forwards.
X block with the underarms. 1 in front of the head 2 Against the head, clamped around.
Helmet guard.
Straight punch body blow parrying with the underarms.
Will be updated
X block with the palms forwards.
X block with the underarms. 1 in front of the head 2 Against the head, clamped around.
Helmet guard.
Straight punch body blow parrying with the underarms.
Will be updated
zaterdag 2 juni 2018
Science behind getting better a higher lift weight and getting better at lifts
1 Getting acustomed, physically and mentally.
2 Muscle memory.
3 Power in the main muscles for the lift.
-Microtrauma and recover. Muscle fiber recruitment and hyperthrophy.
-Signals, neural signals. Mental power. And phyaical power.
4 Amount of muscles tensed and how much total power.
-For grip for example, if you only tench your fist you have less power than when you tench from the side or even the floor.
5 Natural occuring hormones and neurotransmitters.
-Increase of those through training.
6 The joints get better
7 How you do a new lift and prepare for a new lift, certain breathing for example a mental state and brute force and power.
You have to want it, be certain and you have to do it. Want it, do it !
2 Muscle memory.
3 Power in the main muscles for the lift.
-Microtrauma and recover. Muscle fiber recruitment and hyperthrophy.
-Signals, neural signals. Mental power. And phyaical power.
4 Amount of muscles tensed and how much total power.
-For grip for example, if you only tench your fist you have less power than when you tench from the side or even the floor.
5 Natural occuring hormones and neurotransmitters.
-Increase of those through training.
6 The joints get better
7 How you do a new lift and prepare for a new lift, certain breathing for example a mental state and brute force and power.
You have to want it, be certain and you have to do it. Want it, do it !
donderdag 10 mei 2018
The difference between parkour and freerunning strictly seen
Parkour basicly is going from point 1 to point 2 as fast as possible. And just training to clear obstacles as fast and efficient as possible.
Or basicly run away or catch someone as fast as possible. Or make up a challenge of going somewhere in the most straight line and as fast as possible.
Freerunning is more free and is combined with doing flips and twists and more. You basicly use the environment and obstacles how you want it while doing normal and special vaults, flips, twists and more.
By Jeffrey Koelewijn
Or basicly run away or catch someone as fast as possible. Or make up a challenge of going somewhere in the most straight line and as fast as possible.
Freerunning is more free and is combined with doing flips and twists and more. You basicly use the environment and obstacles how you want it while doing normal and special vaults, flips, twists and more.
By Jeffrey Koelewijn
woensdag 4 april 2018
Boxing notes 10 by Jeffrey Koelewijn
There are a lot of shadow boxing styles.
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.
If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.
For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.
With the tight high guard you can also hone in on your opponent and knock him out.
Hold the line with sparring.
Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.
Power punches from around waist hight.
There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.
A harder punch by putting the back foot forward and then the front foot forward. With the right timing.
Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.
By Jeffrey Koelewijn from Holland
04-04-2018
Mainly the styles depend on what kind of boxer you are an infighters shadow boxing is different from an outfighers shadow boxing and a slugger shadow boxes different to.
Many people only think about people floating around the canvas, well let me tell you that's not the only style out there.
And you can train all kinds of things with shadow boxing like: Punches (Normal, speed, power punches and for power punches I'd advice to get the kinetic chain and timing right), footwork and movement, evading, tight high guard, guard styles and blocking and diverding. You can train one, a couple or all the above trainings with shadow boxing.
If you have trouble holding the tight high guard up with the under arms close to each other and with the underarms and hands protecting the face. You can do certain arm stretches. And you can just hold the position and maybe move around. And maybe even do some evading. The more muscled you are the more likely it is hard to hold the tight high guard.
For the tight high guard to be effective you also need to do hook blocks.
And you need a strong abdominal area.
With the tight high guard you can also hone in on your opponent and knock him out.
Hold the line with sparring.
Moving sideways and punching.
Moving backwards and punching.
Pivotting and punching.
Circling and punching.
Moving forwards and punching.
And moving in angles and punching.
Power punches from around waist hight.
There's a punch called the kangaroo punch or the gazelle punch. Search it up if you want. It's a jumping punch.
A harder punch by putting the back foot forward and then the front foot forward. With the right timing.
Another power punch: Making oneself big, standing on the balls of the feet and then explode down with a downward direct punch or a downward hook.
By Jeffrey Koelewijn from Holland
04-04-2018
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