Thursday, September 22, 2011
Clubbells and Handstands
I already like the way I've changed my Thursday training. A complete day off from KB work with a very different type of loading on my arms, elbows and grip.Clubbells, as difficult as they are, seem much easier to me than Kbs and really traction my already overloaded wrist and elbow flexors.
Since my elbows hyperextend,and you don't get much, if any, joint capsule stabilization when a joint is hyperextended, I always have to keep some tension in the elbow flexors, especially with kb swings. This adds up in a negative way, but the CB swings really work the arms in the exact opposite way providing a great counterbalance of tension and distraction to the joint.
Not to mention the ability to really create super torque in the shoulder and elbow and work the elbow in extension. Much like the KB swing does for the hip extensors. Resistance in the fully extended position.
Hard to come by.
I've been re reading Convict Conditioning 2 lately and can't believe how much incredible, real world, real deal information there is in this book. Presented just the way I like, straight and to the point. Like or not he just throws his truth out there and I couldn't agree more. And his progressions are incredible rational and logical. Simple but DEFINTELY not easy. With VERY definite goals to achieve so you know when to go to the next level.
His take on hand strength and forearm training is completely original and revolutionary( in the fitness world anyway)and one of the core moves he emphasizes is a vertical hang from thick towels or ropes. The grip is used amazingly in long bar hangs but not so much the thumb muscles.They really are in the vertical towel hang and as well in clubbell work
I couldn't really grok why the grip was so taxed from the CB training and now I get it. Again, it is the perfect compliment and counterbalance to all the horizontal grip training I get with KBs
heres the 15 lb second set.
I did 20 reps with the tens and then went to these. Rotation and overhead hold felt fine
3 sets of 5-6with an emphasis on holds at the top and packing the shoulders.
20 lb torch swings 3 sets of 5 as well
these were the best I've ever done with the 20's but were very squirrelly at the top of the rep. I always imagine I'm swinging to a handstand on the parallel bars when I practice these
10 sets of between 5 and 20 seconds! this was the best handstand workout I've had yet and gives me great hope for the future. I felt like I could hold this as long as I wanted and my hand and finger strength reminded me of the old days. Pretty soon back to no wall starts
This video is of the tenth set and around 24 seconds without touching the wall. Nice.
Clubbell rockits supersets with Band triceps extensions
cb rockits 15 lbs x 20, 20, 15, 10
extensions x 20, 20, 20 , 20
very close to my goal of 5x20 and the rockits felt great in the quads.
great workout, starting an hour early, at 12 instead of 1pm helped as well.