Hard Style Dumbbell Swing [VIDEO+MANUAL]$0
THE FORGE Module: Morning Recharge [ONLINE COURSE]$59
GGP: The Great Gama Protocol [ONLINE COURSE]$99
Kettlebell Simple & Sinister® [ONLINE COURSE]$149
THE FORGE: Full Year’s Transformation Program [ONLINE COURSE]$499
SFG I StrongFirst Kettlebell Instructor Certification – November 8-10, 2024, Prague, Czechia$1195 – $1595
StrongFirst SFB Bodyweight Instructor Certification – Prague, Czechia, April 27- 28, 2024$1295
The very first thing that the beginner should accept as a fact in connection with the “Bent Press” is that everyone can do it, if only the job is tackled in the right way. I mention this because I know that quite a number of people-otherwise good lifters among them-believe that it is a feat which can only be successfully accomplished by certain individuals who have been singularly blessed by Nature! The idea, though so common, is quite wrong! There is nothing to stop any man who has the full use of his four limbs learning this lift and eventually becoming good on it. That is, providing that he does not, at the commencement, attempt to rush matters.
Learn the style that I have described and you will have a graceful, effortless press that will look like one continuous motion rather than a series of unrelated, jerky movements.
Ex. 1: –With two dumbbells held at "hang" by the sides, stand close to an open door and bring the buttocks, back of the head and shoulders all into "line up" contact with its edge. From which positional attitude, go into action so: Sweeping the arms forward and upward...
One of the oldest and least used exercises nowadays is the weightless deep knee bend. Yet, conscientious and regular use of this exercise can bring excellent results. There are several examples of famous athletes who have used this exercise almost exclusively for...
Three of Carquest's [leg] exercises, as he rightly believes that the legs play an important part indeed in weight lifting. 1. Shows a splendid exercise which may be performed with dumb-bell or barbell of light but gradually increasing weight. Simply hold the...
It is my opinion that the correct name for this lift should be the “Body Supporting-Arm Extending” lift. If you carefully analyze this title while looking at the photograph of the correct lifting method, you may easily see the reason for this name. The name “Bent Press” implies, pressing while bending. This, however IS NOT the case. First, the “bent” position is assumed and only then does the pressing begin.
It is a fast lift, and calls for quicker thinking, faster action, and more vigorous strength in one combined effort than any other lift. Greater skill is required, and the man who excels on this lift with a good poundage hung up as his record is apt to be a good, all-round lifter.
One of the secrets of the late Arthur Saxon’s enormous Bent Presses was that he relaxed his muscles as he leaned away from the bell. One gets so much further down that way, and the contraction of the arm and Latissimus, etc., comes in much later than the beginner ever realises.
In many yoga schools, it has been customary to celebrate these key milestones of the year on the solstices and equinoxes by practicing 108 repetitions of Surya Namaskar, the "Sun Salutation" - and that's exactly what we will do. Ladies & gentlemen, please join our...
Through this lift you can make a better showing than with any other. You can easily learn to press a person weighing as much or more than yourself, and press other heavy objects as well as a barbell.
The most important thing for a beginner is this, and bear this well in mind: When doing a bent press lift, there is absolutely no thought to be used in pushing the bell with arm power. The bell must remain at the same level in pushing as when it was first placed at shoulder height. The palm of the hand must face the head at this point, and the body must be pressed AWAY from the weight.
Foot Exercises Stand erect, feet together, raising the body on the toes and permitting it to come down gently on the outside of the feet, giving a sort of a rolling motion to the feet. This exercise can be done 50 times, or less if found too strenuous. NOTE: This...
Take two stout chairs, or the foot-board of a bed and a chair, and bring them together so that you can stand comfortably between them with your hands at your sides. Now, place your hands upon them, raise your feet from the floor and lower the weight of the body by means of bending the arms until your knees touch the floor. Then raise your body until your arms are extended fully, drawing your knees up as high as you can. Continue this motion for not more than eight counts at a time.
These four exercises are the best that have ever been presented for muscle, for bodily health and for the retention of youthful agility and sense of orientation, and also the training and coordination of brain and muscle.
Before starting them please do one thing: Determine upon regular routine exercise. Get the habit.
This is to Certify that Caroline Baumann has completed a regular Course of the Attila System of Strength Building, passed a highly satisfactory examination in Feats of Strength, Boxing, Bagpunching, Wrestling, etc.etc., displaying thereby extraordinary qualifications as an all-round Athlete, Instructor, and Performer.
Here are a couple of exercises that you can do to test your strength, but which also will give you strength and muscle if you practice them regularly.
Get the strongest chair handy for them, you will then be least likely to damage either the chair or yourself.
Even the most ardent heavy-apparatus man can use his muscular system to the limits of its powers when he is removed from his weights, squat racks, etc., by circumstances such as National Service, traveling, conditions at home demanding silence, etc., and if weight trainers reading this are inclined to doubt the powerful effects of these exercises, then I would earnestly suggest that they try them. They will then have a very different opinion!
This exercise is supplementary to Dands [Hindu pushups]. Dands give a prominent shape particularly to arms and chest while Baithaks shape calf muscles and thigh-muscles, tending to develop wonderful stamina of the performer. These two exercises enable Indian Wrestlers to become invincible in obtaining strength.
“In all annals of Strength, Pride of place must be given to Arthur Saxon, the weightlifter who was always able to lift more than he claimed.”
– W. A. Pullum
The best method for a beginner is to start with five dands the first day and go up to ten at the end of the first week… You will be quite surprised to hear that when last year I went to see Gama performing this exercise I began to count, and saw that he went on doing over 2,000 dands within three hours time.