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FREE HARD STYLE DUMBBELL SWING TUTORIAL

FREE DUMBBELL SWING TUTORIAL

ACCESS YOUR ONLINE COURSE OR PURCHASE IT IN THE ESHOP BELOW!

The Great Gama Protocol
16 Lessons

ESHOP

PHK Intro Kit: Beginner’s Guide to Chinese Martial Arts [ONLINE COURSE] ~~$149.00~~ $79.00
GGP: The Great Gama Protocol [ONLINE COURSE] $149.00

Get StrongFirst!

Get StrongFirst!

Flexible Steel

Flexible Steel

simplexstrong

“A father is a man who expects his son to be as

“A father is a man who expects his son to be as good a man as he meant to be.” ―Frank A. Clark ⁣
⁣⁣
⁣“To her, the name of father was another name for love.” —Fanny Fern⁣
⁣⁣
⁣#fathersday #simplexstrong #strongfirst

"Hackenschmidt remained vigorous in his later year

"Hackenschmidt remained vigorous in his later years and followed his own principles to the end of his life in 1968 at age eighty-nine. He continued to practice jumping in the belief that it was one of the best of all leg exercises and is shown here at age seventy-five clearing a rope over the back of two chairs. Remarkable!"⁣⁣
⁣⁣⁣⁣
⁣⁣#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #georgehackenschmidt #russianlion

#Repost @pavelmacekcom
・・・
[FREE WEBINAR] „Youth-Restoring Calisthenics“: The Great Gama Protocol (#GGP)⁣
⁣⁣
⁣FACEBOOK LIVE STREAM!⁣
⁣⁣
⁣- When? Sunday, May 31st, 5PM CEST⁣
⁣- Where? At my Facebook page - link in the bio⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters.⁣
⁣⁣
⁣Program of the webinar:⁣
⁣⁣
⁣- some easy „fast & loose“ drill, form the Chinese martial arts⁣
⁣- Dands (aka Hindu pushups)⁣
⁣- Baithaks (aka Hindu squats)⁣
⁣- Special details regarding breathing and rhythm⁣
⁣- Thoracic bridge variation⁣
⁣- Simple programming ⁣
⁣- Q&A⁣
⁣- …plus something special!⁣
⁣⁣
⁣⁣⁣⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ [ONLINE INSTRUCTI

#Repost @pavelmacekcom
・・・
[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣
⁣⁣
⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣ ⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣
⁣⁣
⁣The Great Gama protocol is named in honor of one of the most famous warriors in the history, Ghulam Mohammad Baksh Butt (22 May 1878 – 23 May 1960), Pakistani wrestler, undefeated champion of the world in a career spanning more than 52 years.⁣ ⁣- No equipment? No excuses!⁣
⁣- You will improve your mobility, flexibility and movement quality!⁣
⁣- You will get stronger!⁣
⁣- You will improve your endurance!⁣
⁣⁣
⁣Let our motto be: ⁣
⁣⁣
⁣„If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right.“⁣
⁣⁣
⁣– Earle Liederman, Secrets of Strength, 1925⁣
⁣⁣
⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣
⁣⁣
⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ #GGP: Assisted Ba

#Repost @pavelmacekcom
・・・
#GGP: Assisted Baithaks aka Hindu Squats ⁣
⁣⁣
⁣"Stand straight holding а sufficiently long stick in both your hands. Then bending your knees you are to sit down and then get up and come to the original position. While sitting you are to keep your head straight. The beginners are advised to take support of the stick, because it gives less strain to their legs. When you have enough practice you can sit on your soles without taking support of the stick."⁣
⁣⁣
⁣- D.C. Mujumdar (ed.), The Encyclopedia of Indian Physical Culture,1950. ⁣
⁣⁣
⁣"If you are new to weight training you should start with the easiest and, in the long term, the safest form of squats. I believe that would be the Hindu squats. If you are an experienced lifter but your knees are creaky, you may want to stop your heavy squats for a while and do Hindu squats to strengthen your knees... The Hindu squat will suffice as it is the safest one for beginners."⁣
⁣⁣
⁣- Thomas Kurz ⁣
⁣⁣
⁣---⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣
⁣⁣⁣
⁣—⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣

#Repost @pavelmacekcom ・・・ #GGP: Dands aka H

#Repost @pavelmacekcom
・・・
#GGP: Dands aka Hindu Pushups⁣
⁣⁣
⁣Hindu pushups are very popular exercise in many Chinese martial arts as well. The most common version is called “Iron bull ploughs field” (Tie niu geng di 鐵牛耕地). Grandmaster Wong Kiew Kit lists it’s benefits: ⁣
⁣⁣
⁣- [it benefits the] kidneys⁣
⁣- strengthens the waist and thus improves agility⁣
⁣- [it has] combat application in ground fighting⁣
⁣ - …it gives youthfulness irrespective of age⁣
⁣⁣
⁣Elsewhere, he notes: ⁣
⁣⁣
⁣It is an excellent exercice to:⁣
⁣⁣
⁣- strengthen your core…⁣
⁣- promote vitality⁣
⁣- keep the spine young and agile⁣
⁣⁣
⁣—⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣
⁣⁣⁣
⁣—⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣⁣

#Repost @pavelmacekcom ・・・ #GGP: Sun Salutat

#Repost @pavelmacekcom
・・・
#GGP: Sun Salutation

Equestrian pose

In Chinese martial arts longevity routines this exercise is done slightly differently - you start with the knee on the floor and then rock forward, straighten the rear leg and roar like a tiger: “Hungry tiger charges at prey (E hu pu shi 餓虎撲食). Grandmaster Wong Kiew Kit says that this exercise: - opens the lungs
- [benefits the] liver, [helps with] anger, sadness, [increases] confidence, - [benefits sinews and muscles
- …enables a practitioner to be youthful even when he reaches advanced age.

Mountain pose

Also called “Downward facing dog in yoga. Focus on: - Hinging at your hips
- Lifting your tailbone back and up - where the wall meets the ceiling.
- Keeping your legs straight. - Getting your heels closer the floor. - Keeping your arms straight and shoulders in your sockets.

As for the head position, many wrestlers actually flex their neck and look at their feet. Make sure you don’t jam it - elongate your neck and then bend it, don’t break it.

Remember all the pointers for the Dands (Hindu pushups) - all points will apply, although we will have legs apart, not together. — [ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣ A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣
⁣⁣
⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣ ⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣
⁣
—
⁣⁣⁣⁣
⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

#GGP by @pavelmacekcom: Preliminary exercises - Ar

#GGP by @pavelmacekcom: Preliminary exercises - Arm Swings ⁣
⁣⁣
⁣Old Chinese texts recommend a simple morning routine: Get up at sunrise. Click the teeth (we will cover that later). Swing your arms back and forth to relax the muscles. And then you proceed to your main exercise routine.⁣
⁣⁣
⁣In traditional Chinese medicine they are used as exercises to prevent a number of ailments - cardiovascular diseases, joint pain, cold hands and feet, etc., etc. ... Just get into the flow, relax, and keep swinging. ⁣
⁣⁣
⁣---⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣
⁣⁣⁣
⁣---⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣⁣⁣
⁣⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣

What Makes the Oriental Strong? The Indian Dands [

What Makes the Oriental Strong? The Indian Dands [1911]⁣⁣
⁣⁣⁣⁣
⁣⁣„ 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.“⁣⁣
⁣⁣⁣⁣
⁣⁣- T.M. Alexander, “What Makes the Oriental Strong? The Indian Dands” Health & Strength, July 8, 1911.⁣⁣
⁣⁣⁣⁣
⁣⁣—⁣⁣
⁣⁣⁣⁣
⁣⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣⁣
⁣⁣⁣⁣
⁣⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣⁣
⁣⁣⁣⁣⁣⁣
⁣⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣⁣
⁣⁣⁣⁣
⁣⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣⁣
⁣⁣⁣⁣⁣
⁣⁣—⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣
⁣⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣⁣
⁣⁣⁣⁣⁣⁣
⁣⁣⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣⁣⁣
⁣⁣

[ONLINE INSTRUCTIONAL COURSE] The Great Gama Proto

[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣ by @pavelmacekcom ⁣⁣
⁣
A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣
⁣⁣
⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣
⁣⁣
⁣The Great Gama protocol is named in honor of one of the most famous warriors in the history, Ghulam Mohammad Baksh Butt (22 May 1878 – 23 May 1960), Pakistani wrestler, undefeated champion of the world in a career spanning more than 52 years.⁣
⁣⁣
⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣
⁣⁣
⁣- No equipment? No excuses!⁣
⁣- You will improve your mobility, flexibility and movement quality!⁣
⁣- You will get stronger!⁣
⁣- You will improve your endurance!⁣
⁣⁣
⁣Let our motto be: ⁣
⁣⁣
⁣„If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right.“⁣
⁣⁣
⁣– Earle Liederman, Secrets of Strength, 1925⁣
⁣⁣
⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣
⁣⁣
⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

„These kettlebell exercises work on the muscles

„These kettlebell exercises work on the muscles of the spine and the posterior surface of the things.“ ⁣
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⁣⁣– Michael Yessis, Secrets of Soviet Sports Fitness and Training, 1987⁣⁣
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⁣⁣#kettlebell #kettlebells #girya #ги́ря #ги́ри #strongfirst #sfg #sfkettlebell @strongfirst

„Kettlebell exercises are popular in the U.S.S.R

„Kettlebell exercises are popular in the U.S.S.R., including those illustrated above for the muscles of the shoulder girdle and knee-joint extensors.“ ⁣
⁣⁣
⁣– Michael Yessis, Secrets of Soviet Sports Fitness and Training, 1987⁣
⁣⁣
⁣#kettlebell #kettlebells #girya #ги́ря #ги́ри #strongfirst #sfg #sfkettlebell @strongfirst

[ARTICLE] Baithaks aka Hindu Squats [1950]⁣
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⁣>>> link in bio ⁣
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⁣„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.“⁣
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⁣#hindusquats #hindusquat #baithak #baithaks #bethak #bethaks #greatgama #thegreatgama #thegreatgamaprotocol #ggp ⁣
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#Repost @pavelmacekcom ・・・ „The side press

#Repost @pavelmacekcom
・・・
„The side press, still regularly practiced by Russian athletes, has been unjustly forgotten in the West. An potent mix of the windmill and the military press, the side press was referred to by the father of American weightlifting Bob Hoffman in his 1946 book Broad Shoulders as “one of the best builders of the shoulders and upper back.” ⁣
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⁣- Pavel, in: The Russian Kettlebell Challenge. Xtreme Fitness for Hard Living Comrades, 2001. ⁣
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⁣#kettlebell #sidepress #kettlebellsidepress #ipm #advanced #program #minimum #advancedprogramminimum #pavelmacek

„If you use dumbbells for daily training, use he

„If you use dumbbells for daily training, use heavy ones with fewer repetitions rather than light bells with numerous repetitions.“⁣⁣⁣
⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Arthur Saxon⁣⁣
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⁣Learn how to perform a HEAVY (and original) dumbbell swing >>> https://simplexstrong.com/download/ (or link in the bio)⁣
⁣⁣⁣⁣
⁣⁣⁣#arthursaxon #dumbbell #dumbbells #heavydumbbells #dumbbellclean #strongman #oldtimestrongman #oldtimestrongmen #rogue #roguefitness #roguelegends @roguefitness

The training equipment of the Athletic Club Atlas,

The training equipment of the Athletic Club Atlas, Leipzig: #barbells, #dumbbells, and #kettlebells.⁣
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⁣Do you know who trained there? ⁣
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⁣#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #atlas #liftingclub #weightliftingclub #leipzig

Arthur Saxon performing one of his show feats, hol

Arthur Saxon performing one of his show feats, holding a plank and nine men on his feet, a bar bell and two of his brothers on his hands.⁣⁣
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⁣#arthursaxon #plank #barbell #strongman #oldtimestrongman #oldtimestrongmen #rogue #roguefitness #roguelegends @roguefitness

Press a kettlebell with a man sitting on it pressi

Press a kettlebell with a man sitting on it pressing a kettlebell. Oh, and then do a half iron cross with another kettlebell. The one and only Arthur Saxon! ⁣⁣
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⁣#arthursaxon #bentpress #barbell #strongman #oldtimestrongman #oldtimestrongmen #rogue #roguefitness #roguelegends @roguefitness

[VIDEO] The Incomparable Arthur Saxon ⁣⁣
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⁣⁣„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.“⁣⁣
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⁣⁣– W. A. Pullum⁣⁣
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⁣⁣⁣While he never achieved the iconic status of fellow Strongman pioneers Eugene Sandow or Louis Apollon, the German weightlifter Arthur Saxon (born Arthur Hennig in 1878) often ranks above them all in the eyes of true Iron Game enthusiasts. Whether performing in a British concert hall or an American circus tent; as a solo act or alongside his brothers in the “Saxon Trio,” Arthur regularly achieved feats of true skill that few others would even attempt. His record-setting “Bent Press,” for example—which he once used to best Sandow himself— remains the gold standard nearly a century after his death.⁣⁣
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⁣⁣#arthursaxon #bentpress #barbell #strongman #oldtimestrongman #oldtimestrongmen #rogue #roguefitness #roguelegends @roguefitness

„Ellwood Holbrook, Watsonwille, CA was another f

„Ellwood Holbrook, Watsonwille, CA was another fine bent presses and exhibited great form as seen here. Though he was in York many times, he never tackled the Cyr bell. We think he could have made it after a few attempts.“⁣
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⁣#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #bentpress #barbellbentpress

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Recent Posts

Baithaks aka Hindu Squats [1950]
The Incomparable Arthur Saxon [VIDEO]
What Makes the Oriental Strong? The Indian Dands [1911]
Thomas Inch’s Dumbbell Get-Up Tutorial [1905]
Siegmund Klein: How Much Can You Bent Press? [1936]
The Ancient Art of Club Swinging
The Bent Press by Arthur Saxon
Harold Ansorge: Systematic Practice the Bent Press – 21 Pointers [1943]
Health & Strength: Light vs. Heavy Dumbbells
Orlick/Weider: Abdominal Exercises for Strength and Power (1944)

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