Results matching “Bird”

The Inman Mile is a great exercise; effectively a supersized version of a Farmers' Walk. Although there are several variations (see below), the most common versions are :

1.5 x bodyweight, barbell across shoulders : This is the version recognised by the USAWA, and occasionally appears at USAWA sanctioned events. Their definition is :

The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.

For obvious reasons, this is usually performed outdoors.

1.0 x bodyweight, dumbbells or Farmers' Walk handles : This is the same as above, with the major difference being the position of the weight. Not only is it much closer to the ground (although as my lawn will attest, it still carves out a chunk of dirt when you drop the bells), but there's a much greater emphasis on grip.

For this reason alone, the 1 x bodyweight is usually more than enough.

Where does the name come from?

I'm yet to confirm this one, but I suspect the footballer Jerry Inman may be behind it all. Or possibly Wayne Inman. Either way, it's an impressive feat.

Variations

As with most exercises, there are a number of ways to vary things a little. A few suggestions :

Reduce the load : 1.5 x bodyweight is a lot heavier than it sounds - particularly over that distance. And if you're doing an 'Inman Stroll' (same thing, over a distance of 1.5 miles); it'll get old in a hurry.

Try cutting back the load a bit - especially when you're just getting used to it. Your traps will still be acutely aware of the exercise.

Reduce the distance : the other obvious change is simply to reduce the distance. After all, a mile is an exceptionally long way to carry that sort of weight.

Work up to it.

Allow the weight to be put down during rest breaks : this one makes a big difference. When it comes time for a pause, put the weight down. It'll still be there when you start up again.

Use a Strongman Yoke : if you've got access to one, use a Strongman Yoke. This is a great piece of equipment, and is perfect for exercises like this.

Other things to consider

Try the dumbbell version before considering the barbell : although the weight doesn't sound too bad - particularly if you're used to performing Farmers' Walks - it's the distance that will get you. A mile or a mile and a half is a long way when you're loaded up.

When you try this for the first time, use dumbbells or Farmers' Walk handles. Although this really brings your forearms into play, it keeps the weight nice and close to the ground. Much safer when it comes to setting them down, and taking a few deep breaths.

Leave the equipment outside (covered) : At the start of each workout, you probably won't mind the time you spend carrying everything up the stairs from your basement, and setting up outside. The same goes for the lap after lap of the workout itself - adrenalin will keep you going.

When it comes to the end of the session, however, you won't exactly feel like carrying everything back inside. If possible, leave it outdoors - covered, and set up ready for next time.

Final thought

This is a great exercise, whether you make the full distance or not. Oh, and it's also the perfect time to try out that Manta Ray you got a while ago.

Just when it looked as though we'd seen the last of the many fitness video sites, I came across another. Xercise Factor.

Last year I noticed a number of great photos featuring people hoisting iron whilst wearing santa suits, hats or simply red outfits. This year it's time to formalise things a little with a competition. The rules are simple :

1. Put on a christmas hat, red outfit or a full-blown santa suit; and photograph yourself (or get a friend to do it) whilst lifting weights, running a marathon or anything else that falls under the umbrella of 'working out'.
2. Upload your photo(s) to Flickr. If you haven't already got an account, don't worry - they're free.
3. Join the Straight to the Bar Flickr Group and add the photo(s).

That's all there is to it. The writers here will choose 10 of their favourites, which will appear on the site during December 2007. The #1 choice will also receive a number of mystery prizes - all available via direct download, so you'll get them straight away.

As for time, we'll be making the final choice on December 20th. Of course, you're more than welcome to continue adding photos to the group after this time.

Have fun, and good luck.

It's definitely the right time of year here to do some outdoor sledgehammer work. Here's a great way to begin things - Jim Smith's Dynamic Sledge Warm Up [568kb, .pdf]. Superb.

Perhaps this dates me, but Evel Knievel (1938 - 2007) is one of the first performers I remember watching. Excellent.

This one definitely has me considering the various DIY options - a PVC Chong (or Jong) for martial arts training.

Has anyone here tried the PVC versions? What were your thoughts?

Another great week here on Straight to the Bar (my copy of Full Throttle Conditioning arrived last night - review soon). Hitting the headlines :

• Articles : Jedd enjoys some grip training with a replica Inch Dumbbell, Chuck considers the importance of the Perfect Rep and Blaine takes a look at his favourite running forums.
• Videos : Mike enjoys a little kettlebell juggling, the second King of Stones event shows off some superb lifting and the Diesel Crew demonstrates several excellent sandbag training ideas in their Circuit for Grapplers.
• Ideas : Jason points to a couple of great variations on the burpee - the Burpee Backsault and the Burpee Snatch, the Diesel Crew demonstrates several excellent grip exercises - including the Around the World Plate Pinch and just when you thought you'd tried all of the pull-up variations, along comes the Pinch Grip Pull-up. Superb.
• Elsewhere : Betty Brawn is keeping Strongwoman shows very much alive, Rob Pilger is helping to keep boxers in good shape and Sally demonstrates what functional training is all about. Good stuff.
• Bonus : Via Gymnastics Coaching : a compilation from 'The World's Greatest Dunker', France's Kadoure Ziani. At only 5'11, he claims a 56" vertical jump. Incredible.

Kettlebells are great for quickly adding weight to pull-ups. But 3 of them?

Champion Strongman Dave Ostlund. Photo by Randall J. Strossen.

BloodyDove has another great tutorial up - this time on the Double Leg Kick. Enjoy.