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GGP: Outro

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Health & Strength!

GGP: BONUS - Evening Stretching

Back to: The Great Gama Protocol > Extras & Summary

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FREE HARD STYLE DUMBBELL SWING TUTORIAL

FREE DUMBBELL SWING TUTORIAL

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Two Hands Dumb Bell Slow Press “This is the key

Two Hands Dumb Bell Slow Press

“This is the key press. In this lift you learn greater coordination and become able to handle more weight than in any other press lift, consequently this lift offers great opportunities to success in all other press lifts.”

—The French-Canadian Continental Training System, 1920s (?)

Photo: “A. Giroux, the French Canadian.” —Health & Strength, 1920s.

#dumbbell #dumbbells #dumbbellpress #enterthedumbbell #simplexstrong #strongfirst #bestrongfirst

The dumb-bell (the only appliance permitted) shall

The dumb-bell (the only appliance permitted) shall be taken to the shoulder with either one hand or two hands, and, after a pause of two seconds, the expiration of which shall be indicated by the referee by a sharp clap with both hands, pressed to arms’ length overhead. At the commencement of the press the bar shall not be held higher than the top of the sternum where the collar bones meet, and the feet, if separated, must be placed not wider apart than 15ins. on a plane parallel with the lifter’s front, with knees firmly braced, and the body and head held in an upright position (the eyes looking directly in front). During the press from the shoulder, no sagging or turning of the trunk, movement of the feet or bending of the legs shall be permitted, and the movement must be a steady press to arm’s length with the shoulders kept level throughout.

–Definitions of the 42 Lifts, in: British Amateur Weight Lifter’s Association Handbook, 1948 edition.

The right (and left) hand press was lift number 1. (and 2.).

#simplexstrong #strongfirst #dumbbell #enterthedumbbell #dumbbellpress #bestrongfirst

The Roots of Kettlebell Training in Czechoslovakia

The Roots of Kettlebell Training in Czechoslovakia: Emil Bahr

Video: Milo Barus performing in 1955/56 in Weissenborn, Thuringia.

#kettlebell #kettlebells #simplexstrong #strongfirst #bestrongfirst

At the beginning of the 20th century, Emil Bahr, a world champion in strength disciplines, was born in Stará Červená Voda. He came from a poor railroad worker’s family. He attended primary school in Stará Červená Voda and later apprenticed as a miller in Hukovice. By the age of fourteen, he was already working from early morning until eight in the evening, effortlessly handling heavy bags of flour. His strength became well-known in the area.

As an apprentice, Emil enjoyed showcasing his feats of strength. After completing his apprenticeship, he moved to Tyrol, where he worked as a miller and experimented with various strength sports. He traveled extensively, visiting Yugoslavia and Italy. In the mid-1920s, he returned to Vidnava and participated in his first ring matches. On October 9, 1926, he began his two-year military service in Jelšava, Slovakia, with the third infantry battalion. Like the strongman Frištenský, Emil Bahr had trouble with clothing during his service (the Czechoslovak army didn’t have a uniform in his size). The military allowed Emil to develop his talent, and during training, he had no difficulty lifting a 48-kilogram machine gun twenty-five times in a row or carrying his comrades with full gear. Fully aware of his talent, he decided to leave his miller profession and pursue a career as a professional wrestler.

[RARE ARTICLE] The Legendary Siegmund Klein’s Ch

[RARE ARTICLE] The Legendary Siegmund Klein’s Challenge: Perform a Clean & Press with two dumbbells for ten reps using a pair of 75-pound (34 kg) dumbbells.

Many Iron Game enthusiasts discuss this feat (with some claiming it’s twelve reps), but few train for it, and even fewer have accomplished it.

As part of our ongoing Hard Style dumbbell lifting project, we have finally located the original article.

The “Two Dumbbells Clean & Press” program, called #DumbbellDoubleImpact, is a follow-up to the single dumbbell program from #EntertheDumbbell (to be released soon!).

Check out the original article - type simplexstrong.com/articles in your browser - OR CLICK THE LINK IN THE BIO!

Are you ready to take on the challenge?

#simplexstrong #strongfirst #dumbbell #dumbbells #bestrongfirst

Everything old is new again. The ‘Get-up’ fro

Everything old is new again.

The ‘Get-up’ from Albert Stolz’s ‘Textbook of Strength and Muscle Development, Based on Principles of Health and Aesthetics’ (Lehrbuch der Kraft- und Muskel-Ausbildung, auf Grund gesundheitlicher und schönheitlicher Prinzipien), 1910.

#simplexstrong #strongfirst #bestrongfirst

“Pressing heavy dumbells with one or both hands

“Pressing heavy dumbells with one or both hands is a form of lifting in which Doug Hepburn reigns supreme. Here he is shown shoving up 170 pounds at Yarick’s Big Show. His best in this one-hand style is 195 pounds. He has cleaned and pressed a pair of 155-pound dumbells and has pressed a pair of 175-pounders from the shoulders. No strongman of past or present has matched these feats. Pressing two separate dumbells is much more difficult than pressing the same poundage on a bar-bell.”

Please note:

- orientation of the dumbbell - front part 12 o’clock, not 3 o’clock
- t-spine extension, head slightly up
- counterbalance of the other hand

LEARN MORE: simplexstrong.com/download - or CLICK THE LINK IN THE BIO!

#simplexstrong #strongfirst #dumbbell #dumbbellpress #enterthedumbbell #doughepburn #bestrongfirst

Logo of the All-Round Continental Weight-Lifting A

Two different types of dumbbell squats/deep knee b

Two different types of dumbbell squats/deep knee bends.

#simplexstrong #strongfirst #dumbbell #dumbbells #enterthedumbbell #squat #squats #dumbbellsquat #dumbbellsquats

“At one time - no more than five years ago, in f

“At one time - no more than five years ago, in fact - this lift was as popular as the Clean and Jerk, but in common with other dumb-bell movements it has passed from popularity, so that the only occasion upon which it is seen is when an old-timer returns to the weights.

It is a pity, because the Swing is not only a pleasing lift to watch, but possesses muscle and strength-building properties which few barbell movements can equal and to its passing from public favour can be largely ascribed the fact that the modern lifter is neither so strong nor so heavily developed as those of the past.”

–George Walsh, The Dumb-Bell Way to Strength, in: Health & Strength Annual, 1936, p. 43.

—

Learn the dumbbell overhead swing fundamentals - type simplexstrong.com - OR CLICK THE LINK IN THE BIO!

Photo: C.V. Wheeler

#simplexstrong #strongfirst #dumbbell #enterthedumbbell #bestrongfirst

Dumbbell Military Press “The dumb-bell shall be

Dumbbell Military Press

“The dumb-bell shall be taken to the shoulder and, after a pause of two seconds, pressed to arm’s length overhead.

At the commencement of the lift the bar shall not be held higher than the line of the chin.

During the press from the shoulder the trunk must not be inclined backward, forward, or sideways, the shoulder must be kept, quite level, the legs straight and the heels together , the slightest deviation from the erect position being counted cause for disqualification.

In taking the bell to the shoulder either one or two hands may be used.”

—W.A. Pullum, Weight-Lifting Made Easy and Interesting, 1926

#simplexstrong #strongfirst #enterthedumbbell

“[…] perform the exercise with a dumb-bell hel

“[…] perform the exercise with a dumb-bell held in each hand at the shoulder, feet astride (moderately) and kept flat on the ground throughout…

Note that although the bells are held close to the shoulders, no support is afforded by the latter.

Sometimes the dumb-bells are tipped so that the rear ends rest on the shoulders, but this is not recommended, as in most instances it results in a distortion of posture.

The merit of the movement performed as illustrated is that, apart from the work it throws on the legs, it is a great shoulders and trunk strengthener AND a carriage improver.

It will be appreciated, of course, that the use of moderately heavy bells is called for in this exercise. It definitely is not a “light dumb-bell movement.”

– W. A. Pullum: “Variations on the Deep Knee Bend”, in: Health and Strength, 1940s/1950s

Full article >>> simplexstrong.com

#dumbbell #squat #dumbbellsquats #enterthedumbbell #simplexstrong #strongfirst #bestrongfirst

“One of the greatest of the old-time strongmen r

“One of the greatest of the old-time strongmen reveals his rules of sane living and fitness.”

“Among the exercises Hermann Saxon uses in his keep-fit routine is the Hack squat, the exercise popularized by George Hackenschmidt, a contemporary of the author who likewise enjoys excellent health although he is an octogenarian. Saxon recommends daily light exercises for oldsters.”

– Hermann Hennig Saxon, Advice for Oldsters, in: Strength & Health, 1958.

#squat #squats #hacksquat #hacksquats #oldtimestrongman #oldtimestrongmen #simplexstrong #strongfirst #bestrongfirst @kneesovertoesguy

Cover of George F. Jowett’s booklet “World’s

Cover of George F. Jowett’s booklet “World’s Weight Lifting Rules and Records”, published in 1925.

#simplexstrong #kettlebell #kettlebells #strongfirst #bestrongfirst

“John Y. Smith, showing his perfect form in the

“John Y. Smith, showing his perfect form in the bent press.

He's one of the greatest bent pressers of history.

This picture was taken sometime between 1900-1901 and the dumbell weighs 185 pounds.

Smith could clean and bent press this weight three repetitions.

Notice how the right half of the latissimus dorsi muscle and the right half of the trapezius muscle are flexed into a compact mass and that the right arm is resting on that mass.”

–Bob Hoffman, How I Bent-Pressed 250 lbs., 1938

#dummbbell #hardstyledumbbell #enterthedummbell #bentpress #simplexstrong #strongfirst #bestrongfirst

"Tom Inch's world's record in the old 'Sandow Styl

"Tom Inch's world's record in the old 'Sandow Style' Two Hands Anyhow with Dumb-bells–276 lbs."

– Vigour, September 1946

#thomasinch #dumbbell #dumbbells #twohandsanyhow #simplexstrong #strongfirst #enterthedumbbell

Physical culture pioneer and strongman Hippolyte T

Physical culture pioneer and strongman Hippolyte Triat established a huge gymnasium in Paris where aristocrats joined spirited youth to pursue fitness.

Curriculum:

FREE HAND EXERCISES — arm rotation, leg lunges, knee bends etc.

SIX-KILO GLOBE BARBELLS — putting the bar behind the neck and the back, twists, exercises on the balance beam, etc.

RUNNING — gymnastic walking, hopping, side-stepping, jumping

LIGHT DUMBELLS — Thrusts in all directions, always alternating,
body bends, etc.

LIGHT BARBELLS — walking with resistance, lifting the arms with a half twist, etc.

HEAVY DUMBELLS AND BARBELLS — snatching, swing-lifting, pressing, cleaning, etc.

---

Triat loved to repeat certain maxims, for example:

“Exercise is not exhaustion.”

“Working out is not working to death.”

“The body’s strength, carefully directed, is a source of moral as well as physical beauty.”

Image: "Grand Gymnase" de París (1865).

#simplexstrong #strongfirst #bestrongfirst

“For building sheer power, stamina and coordinat

“For building sheer power, stamina and coordination, there’s nothing to beat dumbbell training’.” – Doug Hepburn

#enterthedumbbell #simplexstrong #strongfirst #bestrongfirst

Thomas Inch - Two-Hands Anyhow #humanweight #kett

Thomas Inch - Two-Hands Anyhow

#humanweight #kettlebell #twohandsanyhow #thomasinch #simplexstrong #oldschoolstrength #strongfirst #bestrongfirst

[ARTICLE] George F. Jowett: Dumbbell Swing – Mas

[ARTICLE] George F. Jowett: Dumbbell Swing – Master Key to Might and Muscle [1926]

>>> simplexstrong.com/articles - or click the link in the bio!

"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."

#enterthedumbbell #dumbbellswing #simplexstrong #strongfirst #bestrongfirst

George F. Jowett (1891–1969), an English-born Ca

George F. Jowett (1891–1969), an English-born Canadian strongman, weightlifter, magazine editor and author. He was a co-founder of the American Continental Weightlifting Association & the editor of Strength magazine.

#simplexstrong #strongfirst #bestrongfirst #getup #turkishgetup #barbellgetup #georgefjowett

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Recent Posts

Siegmund Klein’s „The One Best Exercise“ – and Challenge! [1939]
Arthur Saxon’s Dumbbell Overhead Swing Tutorials [1905 and 1908]
Paul Anderson – One-Arm Pressing Power
Siegmund Klein: Special Preparatory Exercises for the Bent Press [1938]
W. A. Pullum: Dumbbell Squat
W. A. Pullum, The Bent Press [1930]
The Bent Press: Arthur Saxon’s Style [1938]
W.A. Pullum: Three “Correct Posture” Dumbbell Exercises [1949]
Let’s Give Weightless Squats a Chance [1970]
W.L. Carquest’s Favorite Old School Leg Strength Exercises

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abs Arthur Saxon barbell bent press Barbell get-up Bent Press bent press tutorial bodyweight bodyweight strength bodyweight strength training Combatives dumbbell dumbbell bent press dumbbell get-up dumbbell military press dumbbell press dumbbells Dumbbell Side Press dumbbell squat dumbbell swing Eugene Sandow George Hackenschmidt Get-up Hardstyle dumbbell Harold Ansorge headstand Hindu squats Kettlebell kettlebell juggling Louis Attila Monte Saldo one-arm pushup pistol pistol squat Russian Lion SCS Siegmund Klein single-leg squat strength training StrongFirst Strongmen Thomas Inch tiger bend Two Hands Anyhow women diploma wrestling

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