Strength Stability Chain Workout 2.0

Some gyms prefer to train stability and bracing like this…

We prefer to do it a little different….

Chain Stability and Loading (not all movements are stability related, but I have been looking for an opportunity to get the above video in! Nailed it.)

Chain Training Purpose

• External loading (replacement for a weight vest)
• Stability of core and shoulders
• Accommodating resistance.
• Workout variation and enjoyment

You can find the complete article that I submitted to Elitefts over in the Synergy Articles Section.

Chain Training 2.0 Video

==> I am dividing this video up into two parts based your feedback from Saturday’s newsletter.

This YouTube video contains the exercises minus the warm up and light weight sets.  Each exercise we started with 1 or 2 chains and progressed up for 2-5 sets.

The next video will be an explanation of the movements along with the lighter demonstrations.  I’ll try to get it out quickly as I am sure the YouTube haters will post tons of comments “duh, that’s now what chainz is 4.”

Where to Get Chains

• Elitefts.com – Pair $85 plus shipping.
• Ebay (search 5/8 chain) Pair shipped $90
• Mcmaster.com (search 5/8 chain) $7.55 ft
• Marine store or scrap yard surplus.  Call around.

If you found it anywhere else, please post it up in the comments (prices as of this post date).

==>Keep up the good fight and please rate the video 5 stars!<== Some people won’t understand the purpose, and will try to knock the innovation down. Your ratings will help!

Thanks for the support!

Joe

PS.  Remember back in November when I went on my 1,000 subscriber campaign on Youtube (we nailed it).  Now my goal is 1,000,000 total views!

If you like the videos please share them on facebook, forums, your sites, etc.  I need your help to reach that goal.  Thanks!

PPS.  If you live in or around Broome County, New York – I just created a Facebook page for the new gym – join up here => Strength And Performance HQ Facebook

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Cheap Kettlebell Swing Alternative

Kettlebell swings are great. There are a lot of benefits, here are a few:

• Recruits a great deal of muscles to stabilize
• Works in multiple planes of motion while performing an exercise
• Often used for fat loss
• Strength as a function of mobility

Unfortunately a big downside to KBs for a lot of people that train at home is the cost.  Additionally it is awfully hard to find used kettlebells.

Some people have stated ”well kettlebells are worth it, they should just buy them!”  Listen, I understand what its like to not have a lot of money, so those people should start looking for other people’s perspective. 

Continue reading Cheap Kettlebell Swing Alternative…

Build Big Back Muscle Progressions

Over the last year I’ve made sure to include more back exercises to workout the imbalances from daily life (living hunched over at the computer, car, desk, etc).

Here’s a previous article that explains what I’m talking about – Pushing vs Pulling Volume.

After awhile the muscles of the back will adhere to The Basic Rule Of Strength Training – Adaptation.  They get used to the movement.   So its time to mix it up!

Continue reading Build Big Back Muscle Progressions…

Core Exercise Conditioning Complex

Bull Strength Conditioning is getting people pumped up already, and I love the feedback from the people that won the free copies last week!  I like reaching outside “my network” and get other opinions.

Now this is the FINAL video in the Bulgarian Training Bag series – a conditioning complex. 

As you know from reading Synergy, I like to give away COMPLETE information, not just teasers.  So here is a brief review of the info I’ve put out on the Bulgarian Training Bag

• How to make a basic Bulgarian Training Bag
• Advanced Bulgarian Bag Construction
• 40 Bulgarian Bag Exercises
• Core Exercise Conditioning Complex  **This post**

Why so much time on this tool?  Its CRAZY CHEAP to make and a great tool.  Let’s finish the Bulgarian Bag series in style!

Core Exercise Conditioning Complex

This complex should not be a walk in the park.  Perform the movements with concentration and medium intensity.  DO NOT JUST LET THE BAG SWING like a pendulum. 

I mention each movement x 25 in the video.  That’s hard. 

Complex Progression

• Perform 10 – 20 swings to start
• Add resistance
• Shorten or length the rest period

I will be posting some more conditioning complexes up as bonuses on Bull Strength Conditioning to everyone on the newsletter – this is just to wet your appetite! 

Oh, and don’t worry, you will not need any special equipment for many of the other complexes!

- Joe Hashey, CSCS -

PS.  Like this video?  Please repost it on Facebook or Twitter!  Keep spreading the good word.

Ultimate Pull Up Variations Part II

The original Pull Up Variation sent Synergy YouTube into “Juggernaut Mode.”  Over 300 new subscribers this month alone!

In case you missed it – Pull Up Variations and a Big Back Workout.

Also, it put a lot of pressure to deliver a quality sequel, and with the obvious exceptions of Back to the Future II and The Empire Strikes Back, the second editions usually aren’t as good!

Biff’s buddy in the brown is wearing your workout gloves!

Continue reading Ultimate Pull Up Variations Part II…