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Techniques You Can Use: How To Do The Farmer’s Carry

T-Nation talks about the why this exercise is important. Being able to do heavy carries is a reflection of your strength and performance level. If you can proceed with these exercises, you’re good to go.

However, if you’re unable to pick up heavy objects, or even walk with it, it may be a sign that your fitness level is dwindling. You may need to improve your grip to prevent issues like lower back conditions. Here are sure ways how to improve your strength.

Tip: The Farmer’s Carry Is Essential

For long-term orthopedic and functional success, you should be able to pick up a heavy object, stabilize, then walk with it. The inability to do so is a sign your grip is fragile and that you’re susceptible to chronic issues in places like the lower back, shoulders, and elbows. So don’t neglect these. Read more…

Breaking Muscle says that you can pump up your training and take it to the next level. It doesn’t even require complicated equipment. All you need to do is to walk around carrying heavy objects. It’s pretty basic but the challenging part is the weights.

This has some serious effects on your lifting. Strength is something that is even enhanced if you do this exercise. Take a quick glance at the basics and the benefits of this exercise. You’ll know how to effectively execute this exercise using these tips.

Strongman Series: The Farmer’s Walk

The farmer’s walk is a game changer. This exercise is one of my favorite strongman events for a reason – it has serious impact on your strength and major carryover into your lifting. Read more…

Men’s Health explains that a loaded carry is considered as the most basic exercise which can offer solid improvement in terms of size and strength.

These are the seven variations that you can do. These can target your core muscles in a very challenging way. A stronger core means that you’ll be able to have more power when running, throwing or lifting. Go ahead and start performing these:

7 Ways to Perform This Move 

Soon John was hitting strength and discus-throwing numbers he hadn’t seen since his athlete days at Utah State. Loaded carries had a convert, and John went on to popularize them in the fitness world. Read more…

Check out this video from Buff Dudes:

The farmer’s carry is not only an exercise that’s going to boost your strength and power. It’s also meant for improving your grip. We are aware that grip strength plays an even bigger role when it comes to executing these kinds of exercises.

In order to kick it up a notch, using Liquid Grip in your workouts will even make it better. How so? Our hand chalk  has got the essential formula to aid your grip while doing these workouts. 

 

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Top Movements For An Iron Grip

T-Nation talks about building maximum grip as well as improving your traps. You can hit two birds with one stone by tweaking this big-three movement. The trick here is to carry these heavy loads in your hands and sustain until you reach your optimum capacity.

Quality versus quantity. You can’t get the strength that you need by performing a 100 of reps on shrugs using just a half an inch ROM. If you want to take it to the next level, trust the dead lift. This is the strongest lift that you can execute. Check it out.

Tip: Strong Traps, Iron Grip

The trap bar deadlift with a shrug at the top will build full body strength plus overload the grip in the process. You can do this with conventional and sumo barbell deadlifts as well. Read more…

Muscle for Life talks about the best forearm exercises that you can perform in order to maximize your grip strength. You might even be neglecting it but take note that this is more important that you might think.

It plays a vital role in your progress. If you lack in this area, then you might face trouble later especially when doing your back and arm exercises. You might even struggle with adding mass to your forearms. Here’s how you can finally make it right:

The Best Forearm Workouts

It’s simple: by engaging your wrist and forearm muscles, like you will in the forearm workouts in this article, you’ll also engage all the other muscles in your arms, including your shoulders. Read more…

Breaking Muscle shares these three kettle bell moves. You may not be aware of this but it represents the epic measurement of your physical level. It’s like the quickest way to evaluate your overall fitness capacity. It says a lot about how you’re doing and if you’re capable enough of picking up heavy things.

Well, if you’re not, then you’ve got to work on it. If you’re in pursuit of enhancing your hand strength, then your timing’s perfect. To get you started, check out your equipment: the kettlebell. These are essential exercises for you in order to improve hand strength. Check it out:

3 Kettlebell Exercises For An Iron Grip

Whether you know it or not, your forearm and grip strength say a lot about you. Grip strength is a quick way to evaluate how much full body strength one possesses. If you have the hand strength of a 12-year-old, you aren’t picking up heavy things. Read more…

Redefining Strength talks about the 19 Grip Exercises in this video:

Hand strength is often neglected by most people. They have a mentality that so long as you’re looking jacked or buffed up, you don’t have to pay close attention to this part of the body. Well, guess what, these things that you call hands are responsible for pushing, lifting, and carrying weights.

That’s why we need to put a bigger emphasis on grip strength. You can push more and do more if you have something that can help you achieve a total grip performance during your workout. That’s exactly what our liquid hand chalk does.

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Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult

Are you ready to take the challenge? CrossFit’s eager enthusiasts try the most brutal, gut wrenching CrossFit workouts from mensfitness.com. Can you keep up? Let’s see how much you can take!

FILTHY 50

There are 10 exercises: rep count should be 50, and these must be done as soon as possible.

 Do 50 box jumps with a 24-inch box

  1. 50 jumping pullups
  2. 50 kettlebell swings
  3. 50 walking lunge steps
  4. 50 knees to elbows
  5. 50 reps of push press with 45 pounds
  6. 50 back extensions
  7. 50 wallballs using a 20-pound ball
  8. 50 burpees (dropping all the way to the floor)
  9. 50 double-unders
  10. You have only 25 minutes to finish this entire workout. It’ll be better if you just learn how to control your pace and be attentive to the task instead of worrying about the number of reps. If you’re a starter, you can always modify this to suit the kind of training you have. 

FRAN

Exercises for Fran include thrusters and pull-ups. It’s a short routine – 5 minutes but depending on the size of the weights. It’s just three rounds but involves 21 reps in the first round, 15 reps in the second round, and 9 reps for the last one.

People usually get exposed to this routine when they start getting into CrossFit. Men and women struggle to complete the pull-ups for this one.

MURPH

This was named after Navy Lt. Michael Murphy who was killed during his service in Afghanistan. This one proves it’s getting challenging. This is the order:

  • Run one mile.
  • Do 100 pull-ups.
  • Add another 200 pushups.
  • Push for 300 more squats.
  • Run one mile.

Oh, just a note: experienced athletes/CrossFitters do this with a weighted vest. Your time should be 40-45 minutes.

Again, the trick here is to pace yourself well. Nathan Forster says that last mile is really a tough one. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says. He is the owner and trainer of Reebok CrossFit 5th Ave in New York.

THE SEVEN

It’s the number again. Seven rounds and composed of the following exercises:

  • 7 handstand pushups
  • 7 135-pound thrusters
  • 7 knee-to-elbows
  • 7 245-pound deadlifts
  • 7 burpees
  • 7 kettlebell swings
  • 7 pull-ups

Forster explains, “The thrusts are the most difficult part for me, but a lot of people can’t even do a handstand push-up, so that could be the hardest part for some people.” Forster says. The minimum time would be within 20 minutes. However, you can shoot for a maximum of 35-40 minutes.

THE RYAN

This one’s also named after CrossFit enthusiast Ryan Hummert. He was a Missouri firefighter. While responding to a call, he was killed by sniper fire.

The Ryan has five rounds, and each one includes 7 muscle-ups then 21 burpees. Time should be under 25 minutes.

Not a lot of people can perform a muscle-up. If you’re interested in the exercise, get a good coach who can do muscle-ups well. Note: Muscle-ups are kind of like a rite of passage for CrossFit enthusiasts so it’s a big deal when you can perform this well. It shows you are committed to your CrossFit training

KING KONG

This exercise is extremely difficult. If you can’t lift a lot of weight, you better train more buddy before trying this one.

You got three rounds of these:

  • 1 dead lift 455 pounds
  • 2 muscle-ups
  • 3 squat cleans at 250 pounds
  • 4 handstand pushups

Good luck! You have five minutes but if you can perform a deadlift first, then you’re a beast.

The greatest challenge for this workout would either be the squat cleans or the dead lift. Forster says, “Some other guys agree with me, but the deadlift gets a lot of people too. Most people just can’t deadlift 455 pounds.”

If you’ve been participating in lifting and heavy body-building activities, you must have an idea about the importance of strengthening your grip when you handle weights. If this is the case, let me introduce you to Liquid Grip. When you use our liquid hand chalk, this gives you a better feel and it facilitates better handling.   

If you’re interested in CrossFit, you can try this video from Quick10Workouts for Beginners

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Exercises for Bowling: Essential Workouts for Bowlers

Have you been out of touch with bowling lately? Do you want to get back in the game? We can help you kick it up a notch by performing these effective exercises for bowling.   

The Stretch

Stretching exercises are a must when engaging in any sport, says bowlingball.com. Stretch your legs on the floor and extend your legs outward in front of you. Reach down towards your ankles and go as far as you can stretch. When you feel a slight burning sensation in your hamstrings, hold this position for 15 seconds.

Strength Exercises

Forward leg lunges usually do the trick. This time, lunges with a twist. Hold a bowling ball, against your stomach while you perform the lunges. It helps build strength in the thigh area and tightens the muscles. Holding the ball increases the leg resistance and develops abdominal muscles.

Upper Body Exercises

Dumbbells can be beneficial when developing upper body strength. You can do military presses, arm curls, and pulling up motion exercises.

Put your arms in extended downward position and pull the weights up under the armpit area slowly. Return your arms to the hanging position next to your body. Do three sets, 10 reps.

Cardio

Cardio is essential in improving stamina. The simplest and most recommended exercise is brisk walking. A 30-minute to one-hour walk done at least five times a week would surely help your performance.

Planks with Arm Lift and Glute Bridge Marching

These two moves retain the stability of your pillar. Planks are needed to get the right upper body strength needed for bowling. As an add-on, balance is developed too. Glute Bridge Marching on the other hand, focuses on your hips and improves strength in that area.    

Knee Hugs and Leg Cradles

This pair of exercises helps stabilize your lower extremities. These promote balance and the  stability of each leg. It’s important to include these two in your exercise routine before tournaments.

Foam Roll

Engage your shoulders and your arms using the foam roll technique. This reactivates your muscles and helps regain a good posture. “You want to make sure you’re able to activate the muscles that support your movement, both in bowling and the game of life,” Elsey says to coreperformance.com.

If you want absolute performance, pick a trustworthy aid in your tournaments. Liquid Grip assures you that there’s going to be an even more effective grip during your game.

If you want to improve your grip even more, here are extra strengthening exercises from USBC Bowling Academy:

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