During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

Whenever you're in front of a camera - doing an interview, recording a podcast, demonstrating a particular technique etc - you'll want to both look and sound your best. Apart from the obvious benefits on your own side of the fence, looking and sounding good simply lets the audience focus on what you're saying, rather than how you're saying it.
The good stuff.

With that in mind, here are a few really simple adjustments you can make that will pay huge dividends down the line :

Light the Room

Lighting is a big, big subject; but there are only a couple of key things to keep in mind as far as Hangouts are concerned.

The first is to have a bit of light in the room itself. Even if it's not all that dark, switch the light on.

The second is to shine some light on your face. Use a desk lamp, or anything similar that's available to you.

(Note that you need to do both of these things. If you only do one or the other, you'll look like you're in a horror movie.)

Nice and simple.

Get Rid of the Echo

There are two levels of echo - the 'talking in a bathroom' sound and the 'computer playing back everything twice' sound. Taking the first one first :

If you're in a room which has that 'talking in a bathroom' sound - whether it's your bedroom, a hotel room or whatever - all you need to do is stop the sound bouncing off walls and floors. Close the curtains, throw a blanket or two on the floor, hang another one over the door. Temporarily replace the hard, flat surfaces with soft, padded ones.

(It'll look weird, but sound a lot better.)

As for the 'computer playing back everything twice' : if you're getting an echo from the computer every time you speak, try this. Wear headphones - any are fine; I tend to grab a pair of earbuds and put the cords behind my ears, down the back of my shirt and plugged in out-of-sight. Looks cleaner.

The reasoning is simple. If you're using something like a laptop for both recording your voice and playing it back (hearing what the other person is saying), one will feed into the other. You'll hear everything twice.

By wearing headphones, you immediately eliminate this. Beautiful.

Lower Thirds (the Text at the Bottom of the Screen)

Whether or not you know the term 'Lower Third', you've almost certainly seen it in action. Whenever you see someone being interviewed - perhaps on the TV news - you'll see their name/job title down the bottom of the screen; that's the Lower Third.

In these Gymchats, you can do exactly the same thing; using your own text and a small image. It's in the form of an app, it's incredibly quick to set up, and it's absolutely free.

Use an Ethernet Connection

If you're currently using a wifi connection, and have an ethernet cable available, try using that instead. You'll be amazed at just how much clearer the image looks.

Setting it up will obviously vary from computer to computer, depending on how you've got everything configured. In general though, you're only changing your network connection (in your settings) from 'wifi' to 'ethernet'. If you get stuck, just ask Kirk how he set things up on his own machine.

Get There Early

Finally, get there a bit earlier than you need to (about 10mins is generally enough) - to test everything. If it all works, great; if not, there's time to fix it.

And of course, have fun. See you there.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : 30 Day Challenge - Becoming a Morning Person
  Scott Andrew Bird
  As challenges go, this was certainly a big one. The idea was simple : to find out if it's possible to go from a long-term (40 years) 'night owl', to a morning person in only a month. It is.

  
  

• Looking At : Nov 18, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Increasing the Ankle's ROM

Good stuff.

Introducing the mini-Gymchats - the 'Gymchat Bites'

I love these discussions - can't get enough of them. Superb ways to find out how everyone else is training, and benefit from their experience. Fantastic.
In addition to the regular full-length Gymchats, we've decided to create a series of shorter conversations : Gymchat Bites. Just 10-15 minutes in length; same great topics. Good fun.

We'll be holding the first of these shortly. For everyone who's joining us, the details are :

Who : Personal Trainer Derek 'D-Rock' Peruo, Kirk Fontaine, and You
Topic : Supplementation
When : Tuesday Nov 20, 11am EST
How : Google+ Hangout. If you've never been to one, here's how to take part.

See you there.

NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Derek and Kirk, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.


Last Week : In Gymchat 190 we discussed Olympic Lifting with Karsten Jensen. Thanks to everyone who was able to watch live, always the best way to keep up with what's going on.


If you missed the broadcast, the full video is also available over on Kirk's Youtube Channel. That's also the best place to subscribe to the videos directly, and to see previous discussions.

Tip of the Week: License Plate Tearing Technique

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from performing Strongman Chris Rider, and is from his superb article Tearing A License Plate. Enjoy.

---

Following a thorough description of the safety requirements for performing this feat (and it really can be a dangerous one, so proceed carefully), comes the basic technique involved. Over to Chris :

Now that we have ourselves protected, it's time to grab the plate. I personally like to tear plates at chest level, and that is the method I am going to discuss. As a dry run without a plate, place your dominant hand in a hammer style grip. Place the pinky side of that hand just above the bottom of the sternum. Now place the other fist in the same manner below the dominant one so you have the thumb side of the non-dominant and the pinky side of the dominant meeting. Squeeze as hard as you can and push your hands in opposite directions with the top hand going slightly upward and the bottom hand going slightly downward. If you push straight through, the potential for being cut dramatically increases.

Want more? No problem. Head over to the original article, and watch the video below to see it in action. Beautiful.

Checking Out : Deadlift Dynamite

This looks great.

Deadlift Dynamite is a package by none other than Andy Bolton & Pavel Tsatsouline, designed to seriously increase your deadlift. The video below explains the details; but briefly, Deadlift Dynamite contains invaluable information on :

• building a massive deadlift using proven strength techniques


• a step-by-step beginner's plan for getting started in the iron game


• becoming stronger year after year, even if you are an intermediate or advanced lifter


• assistance exercises to take your strength and muscle mass to the next level


• building enough speed and explosive power to dominate in any hard-core sport


• smashing your bench press and squat PRs


• minimising injury risk and ensuring your strength training longevity

And now the video :

Good stuff.

---

Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

The incredible Kat 'The Mighty Kat' Ricker pointed me to a superb resource on the History of Strength, The University of Texas' 'The Quest for Victory' site. Love it.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : The Step-up : a Real Squat Alternative?
  Scott Andrew Bird
  What do you do when squats just aren't happening? Step-ups.

  
  

• Looking At : Nov 11, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Andy Bolton - Key to a Big Deadlift

Good stuff.

Gymchat 190 : Olympic Lifting (Karsten Jensen)

No matter what your strength-training goals are, there's always room for a little Olympic Weightlifting. It's great stuff.

This week we'll be discussing exactly what it is, and the many ways to take advantage of all that it has to offer. Helping us tackle this one is Strength & Conditioning Coach Karsten Jensen, as well as Personal Trainer Kirk Fontaine. Should be a great one.


NB : If you're keen to fire in a question or three, be sure to get there early. In addition to Karsten and Kirk, only the first 8 people to join us on the Hangout (and here's how) will be able to join in the conversation. Everyone else will be able to watch, but not ask questions.

See you there.

Details -

Who : Karsten Jensen, Kirk Fontaine, and You
Topic : Olympic Lifting
When : Wednesday Nov 14, 9pm EST
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

---

If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

Giving: Movember

We've noted a number of fantastic health-related charities on this site, and topping the list is the incredible Movember. Love it.

Movember is simply an event held each November - for the entire month - involving the shaving/growing of moustaches; to raise awareness of prostate cancer testing and research. The goals are simply to increase early cancer detection, diagnosis and effective treatments, and ultimately reduce the number of preventable deaths.

Taking part in this wonderful initiative this year is moderator of the video Gymchats, Personal Trainer Kirk Fontaine. The video below explains the basics of what he's doing : and to financially support him in this quest head on over to his donation page. Greatly appreciated.

Fantastic.

Tip of the Week: Improvements in Fitness Trained Autistic Clients

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from Eric Chessen, and was part of last year's conversation on Fitness & Autism. Great discussion.

---

From the Fitness & Autism discussion, in response to the question :

What kind of short term and long term improvements do you see in your autistic clients once you start training them?

It depends on the individual, but it is never only physical improvement. That's why I created the PAC Profile, because we're never just looking at physical ability, but adaptive and cognitive abilities as well. In the short-term, I've had athletes begin to really enjoy movement and improve in their gross motor skills, strength, stability, and stamina.

In the long term it becomes a lifestyle, and the athletes begin to embrace movement and fitness.

Good stuff. Whether you know autistic individuals or not, it's great to know what's possible.

Checking Out : Kettlebell Juggling 2

This is superb.

If you managed to get your hands on the first of these incredible packages, you know just what to expect. And in volume 2, Logan certainly delivers. Kettlebell Juggling 2.


If you didn't get a chance to check out the first offering, well, suffice to say that if you've ever thought about trying a spot of kettlebell juggling - this is the perfect way to learn how it's done. Love it.

Quick update on the The RKC Book of Strength and Conditioning we mentioned recently - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

• Gem From the Vault : An Introduction to Blobs
  Alfred Page
  Ready to get started? Dive in.

  
  

• Looking At : Nov 4, 2012
  Scott Andrew Bird
  We've been discussing some very interesting techniques, products and services recently. Here are the highlights.

  
  

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.
NB : If you'd like to submit your own piece for Straight to the Bar, here's how.

Video : Pinching 4 x 10kg Plates

Nice one Juha.

Gymchat 190 - TBA

Following a certain storm, we're still finalising the details for this week's discussion. I'll post them on the blog (and Twitter, Google+ etc) shortly; here are the various ways to watch/join in.

However you take part, enjoy.

NB : If you'd like to suggest a future topic, or schedule an interview for one of the upcoming discussions, you can contact us here. Look forward to hearing from you.

---

Details -

Who : TBA
Topic : TBA
When : Wednesday, 9pm EST
How : Google+ Hangout. Follow either Kirk or Scott for details on the live feed.

See you there.

Tip of the Week: Why Warm Up?

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.

This tip comes to us from Kirk Fontaine, and is a snippet from the discussion Stretching & Warming Up. Was a great one.

---

In response to a couple of questions on 'Why Warm Up?' :

If you are to participate in exercise the first thing you need to do is warm up. The warm up is important to prepare your mind and body so that you can get the very best out of the exercise. The effect of a warm up on preventing injury is not clear however research does suggest increased muscle temperature decreases the risk of muscle tear.

Warming up will :

• Increase your heart rate to give you increased blood flow around the body to the muscles
• Improve oxygen delivery to the muscles
• Stimulate faster muscle contraction
• Improve the joints' ability to endure stress.

Good stuff.

Re-Reading : The Grip Masters Manual

I love this book.

Yesterday I was chatting about can-crushing with a friend of mine (it's a superb feat - here's a bit of video if you've never seen it), and Jeff's can-crushing exploits reminded me that this is just one of the many fantastic feats and training ideas John Brookfield shares with the world. If you're looking for world class grip strength, make sure you've got a copy of this.

Superb.

Quick update on the The RKC Book of Strength and Conditioning we mentioned last week - an incredible collection.

As you'll see, this book manages to distil an awful lot of RKC wisdom into a single package. A snippet from the Dragon Door site will give you the overall idea :

Since 2001 and the world's first Russian Kettlebell Challenge (RKC) Instructor Certification workshop, thousands of individuals--martial artists, first responders, military, and fitness and strength professionals, have learned how to use kettlebells quickly and safely. And then introduce the remarkable benefits of the kettelbell to a global community of kettlebell enthusiasts.

Many of these RKCs have created a wide variety of effective workout programs for their clients, customers, teams, and units. So, who better to answer the question "How do I use kettlebells to get the best possible results for ME and MY goals?" than these same RKCs?

We asked the RKC Instructors to submit their most prized workouts, so you can not only see, but also use proven programs that have been successfully used by these qualified experts. The result became The RKC Book of Strength and Conditioning, replete with time-tested, results-producing kettlebell workouts that can satisfy the needs of newbie and pro alike, for years to come.

Some workouts are used to develop strength. Some are used for conditioning. All have produced results either for the instructors themselves, their clients, or both. Enjoy the pain!

Once again, it sounds fantastic. And if you check it out, drop me a line - I'd love to hear what you think. Cheers.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

The world's oldest competitive oarsman and bodybuilder, Dr Charles Eugster. Still competing at 93.