RossTraining.com Blog

I’ve received several questions recently regarding the use of thick handled dumbbells.  Many have asked where to find such handles, and others have asked why it makes sense to use a thick handle.

Personally, I prefer building my own dumbbell handles.  For a few dollars, you can build yourself a fully functional (and strong) handle.   If you prefer to buy a “professionally” constructed thick handle, be prepared to fork over some serious cash.  A quick search of the market brought about several expensive handles, with some even surpassing the hundred dollar mark.

Why Bother?

Before building or buying, it’s first useful to know what is in it for you.  Why bother building or buying a thick handled dumbbell?

Thick handle lifting was very common in past generations, and is starting to make a comeback in the modern era.  The renewed popularity shouldn’t come as a surprise, particularly when you consider the almost instant benefits associated with such handles.  Thick handle lifting will quickly strengthen the forearms and grip.   Such handles will enhance the difficulty of almost any lift.

I’ve lifted with thick handles for several years now, and will continue to do so.   These handles have made a huge difference in my hands.  As many who read this site are aware, I had hand problems for many years as a young fighter, so I’m always looking for ways to strengthen the hands.  Thick handles have become a favorite of mine.

Homemade Options

There are several options for thick handled dumbbells.   Perhaps the easiest methods are the use of duct tape or foam pipe insulation.  With duct tape, you can add a little at a time, to gradually thicken one of your handles.  Another option involves wrapping your dumbbell handle with foam pipe insulation.  Look for foam that is at least somewhat rigid, so it maintains it shape.  You can then wrap the foam with duct tape if you wish (to keep it in place).

The picture below shows each of these options.  Both handles were constructed from galvanized iron pipe (purchased at Home Depot for a few dollars each).

A similar method involves the use of an inexpensive pool noodle.  Refer to the link below for more information regarding this method (and several other grip tools):

http://www.angelfire.com/ny5/shenandoah/Grunt/Grip_2.html

Another inexpensive option involves the use of rope.  Tightly wrap rope around the gripping surface.  Cut it to the desired length, and then secure the rope in place with a tight later of duct tape.  You can then add a second layer of rope if necessary to increase the thickness of your handle.  You can see an example of this method in the picture below:

Next, you can see how the handle looks with a second layer of rope.  You can also see the handle before and after it was altered.   This handle was one of the inexpensive spin collar handles sold at Walmart for a few dollars.

It is worth noting that I’m not a huge fan of these Walmart handles (particularly the collars).  I much prefer a fully homemade handle, using the galvanized iron pipe method seen above.

Another common thick handle solution involves the use of PVC pipe.  You can find an example of this method (along with much more information regarding grip strength) at the link below:

http://www.gripfaq.com/Supporting_Hand_Strength/#top

What To Do With It?

Thick handle dumbbells can be used for almost any traditional dumbbell lift.  Heavy rows and farmer’s walks are two of my favorites.  You can however use these handles for other (more conventional lifts) such as dumbbell swings, various overhead presses, Zottman curls, etc.

I am not suggesting that you perform all of your work with thick handles, but these handles do make a nice addition to a complete strength program.  I will often start with a traditional handle (where I can go heavier), and then switch to a thicker handle with less weight (within the same workout).  I mix and match conventional and thick handles within the workout.  Another option is to perform a traditional strength workout, and close with a thick handle finisher (ex. a few sets of farmer’s walks with the thick handles).

For more information regarding homemade equipment construction, please refer to this link:

http://www.rosstraining.com/forum/viewtopic.php?t=157

Ross

It was recently brought to my attention that two videos posted to the blog were no longer active.  Both videos highlighted the truly amazing story of Dick and Rick Hoyt.  Their story has been featured on several programs for good reason, as it is truly one of the most inspirational stories you will ever find.  As a father, the power of their story can’t be expressed in words alone.  I get choked up every time I watch one of their videos.  The video below is no exception.

Dick Hoyt summarizes his family’s philosophy with the following,

“Yes you can. You can do anything that you want to do as long as you make up your mind.  You can do it.”  

After watching their story, how can anyone argue with his outlook on life.  The Hoyt story is one that we can all learn from.

And as mentioned above, there aren’t words that can do justice to the story, so I won’t even attempt.  Just take a few minutes to watch the full video.  You won’t be disappointed.

Ross

Within my last entry, there were several excellent responses posted to the comments section. Readers from all walks of life explained why they exercise. Most offered several reasons, and many of us shared similar responses. A few common examples included health benefits, performance improvement for a specific sport or physically demanding career, enjoyment of the actual training experience, and the simple joy of living an active lifestyle.

Oddly enough however, very few listed physical appearance as one of their reasons. One reader who did, worded it as such,

I would be lying if I didn’t say vanity was one of them.

The reader had to almost confess to the vanity aspect. At least one other responder worded his desire to look good in a similar fashion.

Such responses leave one with the impression that we are not supposed to exercise to improve appearance and feel better about ourselves. Has the modern functional fitness era caused a shift in purpose? Do people honestly exercise with no consideration for physical appearance? If so, would these people continue to exercise if it made them ugly?

I don’t believe there are many who would answer YES to these questions. But I also don’t believe that one should need to answer YES to such questions.

Why should one be forced to conceal the fact the he or she exercises to look and feel better about themselves? What is wrong with doing something that boosts self confidence? Confidence is very important in this world. Ample research suggests a positive relationship between confidence and performance (performance in business, at school, in sport, etc.).

Why must we hide the fact that physical appearance matters? And please note the following… I’m not suggesting that one stand in the mirror and admire their physique all day. I am simply stating that one of your many reasons for exercise may be the fact (and likely is) that you enjoy the physical appearance that comes through regular exercise.

Even competitive athletes often share these same feelings. One common example comes from the combat sporting world. As a young fighter, I wouldn’t feel that I was in top shape until I had a ripped midsection. Whether or not the six pack did anything from a performance standpoint was irrelevant. Once I had the six pack, I believed I was in shape. It may sound crazy, but I know that I’m not the only person who has felt this way. I’ve spoken to many fighters, at all levels, who have shared similar stories. They see their abs come in during training camp, and suddenly feel like a Spartan warrior.

I realize that it sounds ridiculous, and it probably is. That isn’t the point however. The point is that who cares if something is ridiculous if the individual benefits from it in some way. If you feel better about yourself, don’t be ashamed of it. You have the right to feel good about yourself. No one should convince you otherwise. You shouldn’t need to hide the fact that you are proud of the work that you’ve performed and the physical results that have followed.

And to those who adamantly state they physical appearance doesn’t matter, why then do you bother to match your socks and shoes in the morning? Why not grab a blue sock and a yellow sock, along with a white sneaker and a black boot? Why bother matching anything if appearance means nothing? Why bother washing the tomato sauce stain from your dress shirt? Why not leave it, considering that appearance does not matter? Why not cut your hair while wearing a blindfold? Who cares if you miss a few spots? Appearance doesn’t mean anything, right?

What about your house and automobile? Do you care if I spray paint both? Does it really matter, considering that appearance doesn’t mean anything? Who cares about some random graffiti on the hood of your car or perhaps the front door of your home?

Does It Really Matter!

What’s the big deal about admitting that you may in fact care about appearance? Admitting that you care about how you look doesn’t mean that you don’t care about getting stronger, faster, and so on. It also doesn’t mean that you admire yourself in the mirror all day. It doesn’t mean that you are stuck up and shallow. Perhaps it means nothing other than the fact that you possess self confidence and are not afraid to admit it.

Even many of the modern functional training fanatics have a certain “look” to them. They may blast the bodybuilders for their look, but the functional superheroes often have their own unique look as well. Who the hell said that one is acceptable but the other is not? Who believes they can actually decide how anyone else can or should look?

And as crazy as this all sounds, there are people who deliver such a message, perhaps inadvertently or perhaps not.

My advice is simple. Don’t let anyone decide anything for you. You do you and I’ll do me. After all, aren’t we all busy enough with our own lives? Do we really need to be concerned over what someone else may or may not do? Does it really matter why someone else does what he does?

If your own life isn’t keeping you busy enough, I suggest finding a new hobby.  Worrying about what others do isn’t a productive use of time.

Ross

Do you enjoy the time you spend training?   For example, you may enjoy the actual training, enjoy the challenges associated with it, or enjoy benefits derived from it.   What do you enjoy about exercise?  What motivates you?  I’d love to hear what everyone has to say (in the comments section).  I am particularly interested in hearing what those from the non-competitive crowd have to say.

For those in this crowd, I believe it is important to enjoy your exercise time.  Life is too short already.  Why not enjoy the time spent exercising?

Personally, I train because I enjoy it.  My competitive days as a fighter were over a long time ago.  I am not training for a specific event.  I train for the fun of it.  I do what I want to do.  I train in a way that I enjoy.  The hour or so that I spend alone in the gym is a nice escape for me.  I thoroughly enjoy myself during this time. I work very hard but I enjoy every minute of it.

And while I do spend time experimenting with different protocols in the interest of my athletes, I am not paid to exercise.  I am paid to train athletes.  These athletes (and their managers or promoters) do not care what I can do at the gym.  I am paid to improve the athlete.  That’s it.  My own personal accomplishments don’t mean anything to them.

Therefore, I include a fun factor within each workout.  My workouts are fun for me, and if I start to become bored, it is time for a change.  The workouts that I do this month will surely be different from the workouts I did last year, and the year before that, and so on.  I always mix things up in the interest of fun.  Perhaps I am working on a new challenge.  I enjoy the challenge and find joy in overcoming the challenge.  I will never work with a protocol that I dread.  Why bother?   There are so many ways to become stronger and better conditioned.  Why not work with a system or program that you actually enjoy?

Too many people in this world want you to believe that their way is the only way.  Don’t buy into the nonsense.  It simply isn’t true.  There have been successful athletes who have engaged in an infinite number of training styles.  Almost anything that you do will work if you are passionate, diligent, and consistent with the work.  Often times, it isn’t the individual workout that is most important, but how you attack the workout.  How much passion and intensity do you apply to the work?

As for the competitive athletes, your training is a job.  You are training to perform in a specific event.  There will be certain parts of training that you may not enjoy. It isn’t a hobby, it is how you earn a living.  When I’m training a fighter, I’m not looking for a smile.  We do what we need to do to win.

And please don’t mistake this discussion to say that non-competitive trainees will not or should not push themselves at the gym.  I no longer compete in a sport, but I still push myself as hard as anyone. The difference is that when I train on my own, I choose what I want to do. I do not have a crazy coach (such as myself) yelling at me to suck it up and continue!

Even my most intense session is a session that I chose to perform.  I am not being told what to do.  I picked the workout that I wanted to perform.  I must either enjoy it or will enjoy the benefits produced from the session.  The “fun factor” is an important element to the workout and overall training program.

Some may call me crazy, but exercise is fun.  I’d much rather be in the gym than sitting on the couch watching television.  Even the best action flick cannot replicate the adrenaline rush that I experience while training.

In my opinion, more trainers should encourage others to do what they enjoy.  The “do it my way or else” mentality is about as useful as pissing into the wind.  As Swiss psychologist Carl Jung once said,

“The shoe that fits one person pinches another; there is no recipe for living that suits all cases.”

Jung was a wise man.  His words can be applied to many facets of life.  Unfortunately, many ignore his wisdom.  I hear from so many people who are miserable while training.  They dread their time in the gym.  This is a HUGE mistake.  Why force yourself to do something that you dread?  Who told you that exercise had to be boring and miserable?

And what about those who feel it is their life’s mission to convert everyone in the world to train exactly as they do.  Did they ever stop to think that someone else just might have different goals and interests in life?  Remember the words from Carl Jung…

I can’t count how many times I’ve seen one exercise enthusiast argue with another simply because the two had different preferences.  If you’ve been on an online forum, you will know exactly what I’m talking about.  Internet message boards can really bring out the worst in people.  Here is a common scenario.  One member expresses an interest in bodybuilding.  He will then be chastised by someone who believes his training lacks functionality.  Both members may have desk jobs, yet one believes the bodybuilder will not be prepared for his daily elevator ride to the office.  Perhaps the anti-bodybuilder also believes the other man will not be prepared to encounter aliens from outer space?  Even if this were the case, does it really matter?  Why waste time griping over such trivial topics?  If aliens invade my neighborhood, I will reach for my shotgun, not my weighted vest and jump rope.

If you want to be a bodybuilder, I commend your efforts.  If you want to be a marathon runner, I commend your efforts. In fact, I’ll commend your efforts no matter what you are training to accomplish.   I commend anyone who gets up and exercises in a way that they enjoy.  Who am I to say what you should enjoy?  No one has that right.  The only people that I tell what to do are those who pay me to prepare them for a specific event.  Then it becomes my job.  Other than that, why not have some fun while you are training?  You don’t need to satisfy anyone but yourself, so do what you want to do.

Ross

As a kid, Mark Speckman’s mother would create challenges for him.  She tested him to see what he could do.  She forced him to think.  She didn’t want to coddle the youngster.  She wanted him to figure it out.  There is always a way.

And while this bit of parenting may not seem too unique, Mark Speckman certainly is.  Born without hands, Speckman has always found a way. He has been figuring it out for over 50 years now. Take a look at the video below to watch his amazing story.

I find this story particularly inspiring.  Earlier in my life, I went through my own poor me moment.  I had hand problems from boxing and was forced to walk away from the sport.  At the time, it seemed like I would live in a cast forever.  I had fracture after fracture.  Each time I returned to action, I broke the hand again.  Being forced to walk away from the sport I loved, it seemed like the end of the world.

Fortunately, I snapped out of it and went on with my life, but it would have been nice to see Mark Speckman’s story.  Talk about putting things in perspective!  This is man born without hands.  He doesn’t even have hands to break, but that never slowed him down.  He’s become a success, both on and off the field.

Speckman’s story has me raring to go this morning!

Ross

I’ve received several questions from readers about how one can obtain a large tractor tire for flipping and other related exercises.  Fortunately, it is usually a fairly easy process, with almost no cost involved.  Most tire shops will gladly give away large tires from their scrap pile.  The only cost incurred would be the fees associated with renting a truck to transport the tire.

Finding A Tire Supplier

If you wish to find a tire, you can start with an online search.  Yahoo’s Yellow Pages are a good starting point.

Yellow Pages

From the link above, select the Automotive category link:

Next, choose Tires:

You’ll need to choose your location (enter your zip code), and Yahoo will then list all of the tire suppliers in your area.  You’ll need to sort through those that specialize in automobiles vs. those that specialize in tires for larger trucks and tractors.  The latter group will be more likely to have tires that can be used for flipping.

If you are not able to find any large tire suppliers initially, start by calling some of the automotive tire suppliers.  They can likely refer you to a business who deals with larger tires.  Many related businesses (in the same general area) will know each other.  They should have no problem referring you to a company that specializes in larger tractor tires.

Once you find such a supplier, ask if you can take a look at their scrap pile.  These large tires are not easy to dispose, so many suppliers will have a scrap pile on site.  One man’s junk is another man’s treasure.  Just because the tires are no longer suitable for driving, does not mean they will not be suitable for training.

I recently located a new supplier in my area, and they were more than happy to provide access to the scrap pile.  I had pick of the litter, and was told that we could take as many tires as we wanted.  I was doing them a service by ridding them of some “junk” tires.

Finding The Right Tire

As for finding the right tire, get your hands dirty and find a tire that is right for you.  Often times, you will not know the exact weight of the tire, but it really isn’t necessary.  Flip a few tires while searching through the scrap pile and find one that is suitable to your current strength level.  From a conditioning standpoint, I prefer a mid-sized tire for fast paced circuits.  For example, we’ll set the clock and flip a 500 to 600 pound tire as many times as possible during the period.  We also mix the tire in within multiple exercise circuits (ex. quickly moving from one station to the next). Heavier tires can also be used for a greater strength challenge.  If you have room, consider one mid-sized tire and one monster for pure brute strength.

Transporting The Tire

As for getting the tire home, Home Depot rents trucks by the hour.  The sides go down so you can fit almost any size tire.  In my local area, Home Depot had the best price on truck rentals, and it took just  a few minutes to fill out the necessary paperwork.

Once you get the tire home, I’d start with a thorough cleaning.  I use a scrub brush first, and then apply a spray-on foam automobile tire cleaner.  This helps to clear any remaining brake dust, dirt, etc.

Flipping Your Tire

As for proper flipping technique, take a look at the video below, courtesy of the Diesel Crew.

You can also find tips within the article below:

http://www.elitefts.com/documents/tire_flipping.htm 

Other Uses

These tires are also ideal as rebound surfaces for your sledgehammer.  Refer to the Sledge I and Sledge II for more sledgehammer training ideas.

Happy flipping!

Ross

PS - For more low-tech equipment ideas, refer to the link below from the message board:

http://www.rosstraining.com/forum/viewtopic.php?p=1056 

9 comments

It doesn’t take a rocket scientist to notice that obesity rates have “sky rocketed” in recent years.  Like it or not, but much of the world has grown fatter than ever before. Obesity is a growing problem (no pun intended), but we already know that.  Identifying the problem doesn’t do much of anything.  Yes, we have an obesity problem, but how do we go about fixing it?

I wish there was a simple answer, but when dealing with large populations, it becomes much more complicated.  Yes, we need to promote exercise and healthy nutritional habits, but there is a much more to the story. Those who read blogs such as mine are already health conscious, or at least ready to get started.  You didn’t come across this blog while watching your favorite television show.  You had to actively seek out exercise or fitness based information to end up here.

What about those who are not as active however?  What happens to these people?  Perhaps they turn on the television and come across one of the two commercials linked to below:

I can’t believe that such nonsense is allowed to run on national television.  Do we really need to promote high fructose corn syrup?  Does the world really need more of this CRAP! And what about the use of the word natural?  How the hell do these people pass high fructose corn syrup off as a natural food choice?  Are they serious?

Look, I’m not suggesting that a popsicle is the end of the world, but our kids are already growing fatter and fatter.  They are going to eat their treats regardless of the commercials, but do we really need to encourage even more?  Do we need to con the public into believing that this crap is somehow healthy?   Should we call everything “natural” considering that everything in this world came from this world.

And what about the reference to moderation?  Does anyone actually do anything (that they enjoy) in moderation?  Can we trust a young child to eat junk food, but only in moderation?  Will the average 9 year old recognize the need to consume his bag of treats in moderation?  Give me a break!  Where do we draw the line with this blatant bullsh*t?

And for those who may be confused, high fructose corn syrup is everything but “natural” and everything but “healthy”. It is pure crap, and something we can all do without.  If you want to give your children a natural snack, give them a fresh piece of fruit.  There is no need for a fruit flavored snack when you can go directly to the source and eat the REAL piece of fruit!

For those who need more information about high fructose corn syrup, take a moment to read through this link

And to the corn farmers who wish to send hate mail, how about growing some real corn that we can eat instead!

Ross

Ron Ringewold is doing his part to show that age is just a number.   At age 73, he can be seen pulling 481 pounds at the link below!

http://www.powerliftingwatch.com/node/8716 

I’ve seen so many “experts” label certain exercises (such as the deadlift) as dangerous.  It is nice to be reminded that actions speak louder than words.  Another example can be seen within this past entry.  The woman seen within is 63 years young and is pulling 300 pounds (perhaps more now).

To those who waste time arguing over dangerous exercises, why not take up a more worthy cause?  Don’t you value your time?  Does anyone actually believe that exercise is more dangerous than REAL problems such as drunken driving, smoking, gang violence, domestic violence, etc.?

Here is a news flash to those who need one.  Exercise is safe and damn  good for you!

Hats off To Ron Ringewold for showing what the body can do when treated properly.

Ross

I just wanted to thank those who came out to the ESPN2 televised fights at Mohegan Sun last week.  I was fortunate to meet some of the site readers and forum members.  I didn’t realize how many Connecticut readers were on the site.  It was a tough fight for Matt, but one that he will certainly learn from and build upon as his career progresses.

No one ever knows how a fighter will react after hitting the canvas.  Nwodo is considered by many to be the biggest puncher in the division.  Matt weathered the storm however and made the necessary adjustment, ultimately winning via an exciting 4th round TKO.  It turned out to be a great night, as CES fighters won every bout on the card.

Ross

Below is an inspiring video that was recently posted to the message board.  Within the video, you’ll see the story of Stevie Zee, a man who has refused to succumb to the challenges of cerebral palsy.

Aside from the obvious physical accomplishments, I enjoyed listening to Stevie’s words of wisdom.  He speaks about the “poor me” attitude, and how he refuses to live with that mindset.

In his own words,

“When you change your attitude, you never know what you can do with your life.”

We can all learn from Stevie’s example.  I see the “poor me” attitude almost every day.  Why waste your time living with such a negative outlook on life?  No matter how bad you have it, someone else has it much worse.  And when people like Stevie Zee can take what many would consider a bad situation and turn it into a positive, there is no reason that we all cannot do the same with our lives.

And while many will read this and nod their heads in agreement, please note that agreeing and doing are not the same.  It is one thing to know something is right, but quite another to actually initiate action and change.

Actions speak louder than words.

Ross