Vibram Five Fingers.

When it comes to footwear for training, the Vibram FiveFingers are ideal. Not only are they flat (and the absence of a heel will have an immediate impact by itself), they encourage your feet to really engage themselves in the running, lifting and climbing.

It really is like a controlled barefoot training session.

Once your feet become used to them (and this could take hours, days or weeks depending on your current footwear), there are several long-term benefits. Improved posture, balance and so on. It really does get better and better.

Where To Get Them

This is one type of footwear that I'm entirely happy buying online. The sizing depends on the length of the foot (details here), and is flexible enough to cope with minor variations from person to person.

In Australia, they're available from :

Professional Whey

NB : this is where I bought mine, and the service is superb. Overnight delivery; no problems at all.

In the US, swing by the main Vibram Five Fingers site. I've also received good feedback on stores like Kayak, and of course, Amazon.

Outside these countries, your best bet is either a local shoe store, or a major online retailer (such as Amazon, or the main Vibram site). Whatever your experiences, I'd love to hear them.

The Rotater.

Following years of shoulder abuse and injury (particularly whilst experimenting during training for the OAC), I was more than a little keen to try out The Rotater. And I have to say, it easily exceeded expectations.

Rather than relive my own shoulder-training trials however, here are a couple of thoughts from my father, who has been using The Rotater for a few days now. As you'll see, it really is an incredible piece of equipment.

When Scott asked me to test the Rotater my response was keen but somewhat apprehensive. Following years of bodily abuse in various sporting activities (several breaks, dislocations & tears) I am now, at age 67, suffering early stages of arthritis. One area of concern is my shoulders - not so much because of pain and stiffness but the limitations this places on my ability to exercise on a regular basis.

When I first used The Rotater for a few minutes my feelings were confused. How could such a simple device create the feeling of freedom I was now experiencing? Having now used The Rotater for several days I have come to the following conclusions :

1. After a few minutes of stretching with The Rotater I can now comfortably exercise my shoulders using my home gym & appropriate free weights.
2. Until recent years I have done twists on a daily basis using a broomstick across my shoulders. This had become impossible as holding the stick behind my neck was too painful. After a suitable warm up I can now once again twist for as long as I choose.

The results of my test of the Rotater are surprising, amazing, & in my case stimulating.

A look at The Rotater in action

Here's a brief look at The Rotater in action. As you can see, it's an incredibly simple device; yet you can feel a difference almost immediately. If years of squatting have robbed you of a bit of shoulder mobility, you'll be amazed at just how great this feels.

Final Thought on The Rotater

If you've ever experienced shoulder pain, you'll understand just how frustrating it can be. Apart from the pain itself, it's perhaps the fact that it prevents you from doing your normal exercise routine that's the biggest source of aggravation.

In my case - and in my dad's - The Rotater ended that frustration. An incredible feeling.

On the Forums

• B Vitamins - A Metabolic Viewpoint
  FoodNFitness
  A great look at the power of the real Vitamin B.
  
• Mining useful information from your critics
  Frank DiMeo
  Learn from everyone.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

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Video - Sandbag Zercher Squat

I'm a big fan of sandbag training, and exercises like this are great :

Deal of the Week - Outlaw 120 Rope

A length of thick rope is superb for a number of training styles, including the Battling Ropes type of conditioning work, climbing (including the version pictured below) and all manner of pulling & dragging. Extremely versatile.

As you'd expect at this time of year, there are some great discounts available. Personal favourite? The Outlaw 120 from Art of Strength.

Love it.

Coming Events

Twitterchat 44 - Training for Strongman Competitions : I love Strongman competitions - it's a brilliant way of putting obscene levels of strength to the test. Good fun.

This time we're continuing last week's discussion, taking a closer look at the training side of the equation. How to physically prepare yourself for the specific events. Aiding us in this quest is someone who's in heavy training mode himself, Strongman Chase Karnes. Fantastic.

Details -

Who : Strength-training fans
Topic : Training for Strongman Competitions
When : Wed Dec 16, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know.

Exercise of the Week : Horizontal Rope Climb

The Ice Chamber has been home to some incredible ideas over the years, including the ones pictured here. I particularly love the 'Charles Bronson in The Great Escape' thing in the background. Good fun.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• FoodNFitness' Training Log
  More training goodness. The FoodNFitness approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - PDA "Ironhorse" Harness Squat

There are several great varieties of the Harness Squat, including this.

Enjoy.

Deal of the Week - Plyometric Box Set

I love buying stuff at Amazon, and strength-training gear is certainly no exception. There are some great discounts at this time of year.

One of the things that caught my eye recently is this set of plyo boxes (pictured at left), which are ideal for the many varieties of jump training. Love 'em.

Coming Events

Twitterchat 43 - Techniques for Strongman Competitions : I love Strongman competitions - it's a brilliant way of putting obscene levels of strength to the test. Good fun.

This week we're discussing the various techniques involved in the many Strongman events - where to grip it, how to position yourself and so on. Helping us navigate this fascinating world is Strongman Mike Gill. Fantastic.

Details -

Who : Strength-training fans
Topic : Techniques for Strongman Competitions
When : Wed Dec 9, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know..

Exercise of the Week : Anconeus Sidekick

Long-time readers of this site may remember the Anconeus Sidekick, a triceps exercise which is rarely seen these days in commercial gyms.

From the original article :

The Anconeus is the oft-forgotten 4th elbow extensor. To perform the sidekicks, kneel down beside a bench and use it to support your upper arm. Move your upper arm so that it's at right angles to your torso (and parallel to the floor), with your forearm hanging straight down. Pick up a dumbell with a pronated grip (point your thumb down), and raise your forearm to horizontal (your upper arm won't move).

Great addition to the tricep-training arsenal.

On the Forums

• All About Coffee
  FoodNFitness
  Enjoy a pre-workout cup or a regular dose in the mornings? FoodNFitness takes a look at this incredible drink.
  
• Rob Sinnott's Training Log
  More training goodness. The Sinnott approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Sled Pull with Neck Harness

Love a spot of neck training? Same here. Here's just one of the many, many ways to get your yoke on - the Sled Pull with Neck Harness.

Good stuff.

Deal of the Week - The TRX Suspension Trainer

I love all kinds of suspension training, and I'm a big fan of the TRX. Brilliant equipment.

If you've been considering grabbing one for yourself, this will make the decision a whole lot easier : right now, they're 25% off. Superb.

Coming Events

Twitterchat 42 - Hand Balancing : One of the greatest ways to work the shoulders (and several other things) - although somewhat uncommon - is Hand Balancing. Standing, walking, lifting weights - on your hands. Brilliant.

Helping to explain what it is, the history of this great activity and how to get started; lover of Physical Culture in all forms, Logan Christopher. Really looking forward to it.

Details -

Who : Strength-training fans
Topic : Hand Balancing
When : Wed Dec 2, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know..

Exercise of the Week : Barbell Shoulder Bridge

Before the Bench Press was the Shoulder Bridge (pictured).

Great exercise.

NLA Australian Newspapers.

Absolutely free.

NLA Australian Newspapers.

Absolutely free.

On the Forums

• Josh Hanagarne's Training Log
  Z-Health, Kettlebells and Bending. Here's what Josh's getting up to.
  
• FoodNFitness' Training Log
  More training goodness. The FoodNFitness approach.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - Swing Squats with Clubs and Kettlebells

Great exercise, whether you use clubs or a kettlebell. Good fun.

Deal of the Week - MBG Training DVDs

There are a number of superb items on sale at this time of year, as you'd expect. Of these, my favourite would have to be the 'Training' DVD set from Monkey Bar Gym.

If you're ready for some serious strength & conditioning work over the next few months, take a look at these.

Highly recommended.

Coming Events

Twitterchat 41 - Training for Combat Athletics : This week we'll be having an open discussion on the many ways to train for MMA, boxing or a martial arts tournament. The required mix of skill development, conditioning work and strength training.

Whichever approach you favour, if combat's your thing then this is the perfect place to be.

Details -

Who : Strength-training fans
Topic : Training for Combat Athletics
When : Wed Nov 25, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

Super Gym's Deadlift Competition, and The Wolf Games : Deadlifting at Benedikt Magnusson's Super Gym, Iceland. Need I say more?

Fantastic.

Got an event that you'd like to add? Let me know..

Exercise of the Week : Dimel Deadlift

Originally employed to great effect by Powerlifter Matt Dimel, this deadlift variation will certainly help you switch things up a bit.

Here's a brief description of the Dimel Deadlift :

This lift is similar to the main part of a Romanian deadlift. Using a narrow stance, medium overhand grip (at the rings) and a comparitively light weight (30-40% of your deadlift 1RM), stand up with an arched back. Squat down with the glutes pushed back, not letting the knees travel forward. Lower the bar quickly to just below the knees; then return explosively to an upright stance. The entire movement should be fast, and is usually done with reasonably high reps (20 or so).

Good stuff.

On the Forums

• Vitamin C - A Closer Look
  FoodNFitness
  What's Vitamin C all about? Tony takes a look.
  
• What was once almost impossible, just was accomplished
  Frank DiMeo
  Frank does some great workouts over at CrossFit Gulf Coast. Here he is conquering Murph.
  

Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

NB : if you like what you see, show the authors your appreciation by voting (using the icons for Digg, StumbleUpon etc above each article). Cheers.

Video - 225lb Pinky Lift

Love it.

Deal of the Week - StrongerGrip Gripbell Package

If you saw the GripBell Connector Bar (video at left) the other day, your head's no doubt filled with the possibilities. Bent rows, sled drags, high pulls and so on.

To make this a reality, Ryan Pitts has put together a package especially for readers of this newsletter. It's a set comprising 2 Gripbell Dumbbells, and a connector bar. Good stuff.

And as a bonus, for the next 24 hours Ryan'll be offering this superb set at a massive discount. No matter where you are, order one before Tuesday, Nov 17 2009.

Perfect.

Coming Events

Twitterchat 40 - Fixing Your Squat : This week we'll be having an open discussion on the many ways to correct the king of strength-training routines everywhere, the humble barbell squat. Whether you're after a little fine-tuning or your current technique is a complete mess; this is the perfect chance to make the most of this brilliant exercise.

Helping us navigate this fascinating area, Accelerated Sports Performance's Rob Sinnott (@StayKYStrong).

Should be fantastic.

Details -

Who : Strength-training fans
Topic : Fixing Your Squat
When : Wed Nov 18, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

NB : if you'd like to be a guest on an upcoming chat, get in touch. It's always great to discover how other people are training.

Andrew Durniat's Day of Strength : Grip, Strongman, Highland Games and other fun things. Fantastic..

Got an event that you'd like to add? Let me know..

Exercise of the Week : Zottman Curl

Although the humble bicep curl is rarely seen in my own routines, I love the Zottman. Great exercise.

On the Forums

• Josh Hanagarne's Training Log
  More training goodness. Here's what Josh's getting up to.
  
• Fight Geek's Training Log
  It's always great to see how other people train. Here's how Fight Geek does things.
  

NB : Ready to add your own workout log or training article? Just head over to the Articles & Logs page and log in, and click 'Post to Your Blog'. That's all there is to it.

Video - Modified Reeves Deadlift

If you've ever tried the Reeves Deadlift (the one pictured here), you'll understand just how challenging it is. To get you started, here's a slightly simpler version. Nice one.

Deal of the Week - Gymboss

Whether your conditioning sessions revolve around sandbags, hill sprints, stair work or another form of fun; if interval work is at the centre of it, make sure you've got a Gymboss.

Simply put, the Gymboss is the perfect interval timer. Compact, accurate and loud enough to hear when you're in the middle of a set.

Beautiful thing.

Coming Events

Twitterchat 39 - Advanced Kettlebell Techniques II : If you've been using kettlebells for any length of time, you'll appreciate just how many ways there are to put them to work. Use them for your strength training, conditioning work and as a perfect way to add weight to other exercises.

This week we're going to take a look at a few of the many ways to train with your kettlebells, focusing on the advanced techniques which help you crank it up a notch. Helping us navigate this fascinating area, Dave 'Iron Tamer' Whitley.

Fantastic.

Details -

Who : Strength-training fans
Topic : Advanced Kettlebell Techniques II
When : Wed Nov 11, 9pm EST (1am UTC)
How : include #sbgym in your tweets (here's how)

To see when it's on in your timezone, head over to the twitterchat calendar.

See you there.

NB : if you'd like to be a guest on an upcoming chat, get in touch. It's always great to discover how other people are training.

Andrew Durniat's Day of Strength : Grip, Strongman, Highland Games and other fun things. Fantastic..

Got an event that you'd like to add? Let me know..

Exercise of the Week : Sonnon's Lawnmower Extension

A great one for the rings - Sonnon's Lawnmower Extension. Good stuff.