Kangaroo Jumps, Log Presses, the Apollon Wheels, Pull-ups and Much More!

World and Olympic champion John Davis hits a heavy split-style snatch. Head on over to my Instagram page (link below) for a great video of John Davis lifting the Apollon Wheels.

Hail to the Dinosasurs!

If you're not already following me
on Instagram, I'd like to invite you
to do so.

My Instagram account has a ton of
fun stuff - and I'm adding more all
the time.

Right now, you can sprint on over
and see:

The special benefits of assisted
pull-ups.

Trudi's Kangaroo Boots - and how
she uses them for leg, hip, core
and balance training - as well as
some fun cardio - and why she
stops traffic when she uses
them.

The Bronze Man photo - one of
Trudi's favorites - showing the
result of several years of an
all-bodyweight training program
(the kind I write about in my
book, Dinosaur Bodyweight
Training).

http://www.brookskubik.com/dinosaur_bodyweight.html

The perils of un-balanced uni-
lateral leg training.

Real world log presses - with a
very serious log.

John Davis lifting the Apollon
Wheels.

One of my all-time favorite
wrestling throws - a sure pin -
and why I believe so strongly
in serious neck training.

John Steed - from the original
Avengers - a classic memory
for many of us.

Tons of Dino breakfasts, lunches
and dinners - so you can see what
I've been eating lately - and yes,
I'm following a whole food, plant-
based diet for just under a year
now - and it's been working
great.

And much more.

Go here to take a peek:

https://www.instagram.com/brooks_kubik/?hl=en

Yours in strength,

Brooks Kubik

P.S. Hit the LIKE button as much
as you like - and feel free to ask
questions and leave comments.

Did John Grimek Use a Log Bar?

Hail to the Dinosaurs!

Two quick notes, and then we'll talk training:

1. Knife, Fork, Muscle

Is printed, in stock, and we're shipping all
orders within 24 hours. I'm signing all copies,
and if you want a personal message when I sign
your book,  just ask for it -- and tell me who to
sign it to:

http://brookskubik.com/dinosaur_nutrition.html

Of course, you can ask for an autograph
with any book or course. If someone is ordering
a book or course for you for Christmas, be sure
they ask for an autograph and be sure they
give me YOUR name so I can sign it to YOU.

2. The Dinosaur Files quarterly

Is also in stock, and we're shipping it everywhere,
and getting rave reviews. It's a full-size magazine
now, with tons of great training articles. Note that
we are offering the Dinosaur Files on a single issue
basis, not a subscription -- we think that's better for
a quarterly journal. So grab it issue by issue, just as
if it were a new training course:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

On the training front . . .

I assume you're familiar with Dr. Ken's Log Bar. My
buddy John Wood sells them. Many of you have the
little monster, and use it all the time. I get lots of
good feedback on it. I have one myself, and used
it to rehab a bad shoulder injury 7 or 8 years ago.

The Log Bar is a barbell with parallel handles. You
can use it to perform presses and bench presses
with a parallel grip. It also works great for bent-over
rowing and hammer curls.

Now, you may not think that a parallel grip makes
much of a difference -- but for some trainees,
particularly those with nagging shoulder problems
(which includes most older trainees), it may be
the difference between being able to do presses
and bench presses and NOT being able to do
them.

In other words, the parallel grip is one of those
little things that seems to be too simple to matter --
but makes a BIG difference for some trainees.

And that brings me to a question from a reader.

I got this a year ago when I mentioned the Log
Bar in a post about protecting and preserving
your shoulders.

A reader asked me if John Grimek ever used a
Log Bar.

And that was an interesting question.

I've never seen a picture of Grimek using a Log
Bar, although it certainly may have happened.

It would not have been one of Dr. Ken's Log Bars,
because no one made them back then. (If they
did, I'm not aware of it.)

But Grimek was a highly resourceful man, who
made lots of his own equipment, and actually
designed a few pieces of equipment for his own
personal use.

Grimek liked equipment that had the right "feel."
Thus, for example, he designed a special pulley
for 45 degree rows. It fit his body exactly -- and
that's what he wanted. A tailor-made, perfect
fitting unit. So Grimek clearly understood the
importance of details -- meaning the importance
of little things.

Grimek always did lots of dumbbell presses, and
there are photos showing him doing alternate
dumbbell presses with the bells in a parallel
grip position.

That leads me to suspect that he would have at
least tried the Log Bar if it had been available to
him.

And remember, there are some great photos of
Grimek doing curls with an EZ Curl bar -- which
is sort of the first cousin to a Log Bar.

So the answer to the question is this: I don't
know if Grimek ever used a Log Bar -- but I
bet he would have liked it.

Go here to see photos and read more about the
Log Bar -- and remember, it can be a shoulder
saver:

http://www.functionalhandstrength.com/log_bar.html

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. I cover other ways to protect and strengthen
your shoulders in the Dinosaur Training Military
Press and Shoulder Power Course and in Gray
Hair and Black Iron:

http://www.brookskubik.com/militarypress_course.html

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. My other books and courses -- and Dinosaur
DVD's, sweatshirts, t-shirts, and hoodies -- are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "In training, as in anything
else, pay attention to the little things. They add up --
and make a big difference in your results." -- Brooks
Kubik

**********************************************

New Shoulders In a Box (With an Important Update)

Hail to the Dinosaurs!

I sent this email out earlier in the year, 
but I wanted to send it out again for two
reasons.

First, I recently got an email from a
Dino who ordered the Top Squat and
the Log Bar from John Wood, and says
that they have really helped with some 
shoulder problems. (Which is something
I hear fairly often.)

Second -- I have heard through the
grapevine that the Top Squat may not
be available much longer, and if you
want one, you should take immediate
action.

And since shoulders are important,
I thought I should dust off this email
and fire it on out to you.

So here goes . . .
 
We were talking about preserving and 
protecting your shoulders last week, 
and that reminded me of some things
that are awfully good for them.

They're tools that I use, and they're
tools that many Dinos use -- particularly,
many older Dinos. I've suggested them to
readers before, and whenever I do, I always 
get emails a month or two later from someone
who says, "Took your advice -- and it
really helped."

But they're also important tools for younger
Dinos. If you start using them NOW, your 
shoulders will be in better shape when
you're older. 

So here they are:

1. The Dave Draper Top Squat

Many older trainees find it hard to
hold onto a squat bar when they do back 
squats -- and some can't even get into
position to do the movement. Their
shoulders just aren't flexible enough.

So they end up doing front squats or
Trap Bar squats -- or skipping their 
leg work -- or doing second and third
rate exercises like leg extensions or
leg presses.

Enter the Dave Draper Top Squat.

This is a simple device that fits onto
your barbell and allows you to hold the
bar in position with your hands out to
the front.

You're tight, solid and in complete 
control -- and there's no problem
getting into proper position, even
if you have the tightest shoulders 
in the world. 

You can buy this direct from Dave Draper,
or order it from John Wood (who sells the
Top Squat under a license with Dave Draper).

To order from Dave Draper:

http://www.davedraper.com/top-squat.html

To order from John Wood:

http://www.oldtimestrongman.com/products/dave-drapers-top-squat-1

2. Indian Clubs

Indian clubs are light (1 to 2 pound)
wooden clubs that look a little like
skinny bowling pins.

They were popular in the 1880's, 1890's
and early 1900's, and many of you my age
can recall seeing them lying around a
school gym or YMCA when you were young.

You use them to perform a variety of
shoulder exercises, using rotational
movements and moving the shoulder joints
through a wide range of motion.

They're not a strength builder. They're
a way to keep your shoulders loose,
flexible and supple. 

Note that you do NOT need heavy clubs.
You want them light. One pound clubs
are plenty, and 1.5 pounders are also
good. Two pound clubs are as heavy as I
would recommend.

I started to use them on the advice of
Tommy Kono -- so you can say that this is
a Gold Medal Training Tip -- coming from 
a two-time Olympic Gold Medal Winner and
six-time World Champion. 

I use the clubs as a part of my regular
warm-up in every workout, and they work
GREAT. 

How great?

Well, I'm 57, and I've had more than my
share of shoulder problems - starting with 
a bad injury when I was a high school
wrestler 40 years ago. 

But I can do squat snatches -- and that
requires pretty darn flexible (and strong
and health) shoulders. 

And the Indian clubs have helped me do it.

I ordered my clubs from John Wood:

http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs

So there you have it. Two unique tools
to help preserve and protect your shoulders.

Grab them now. It will be like getting new
shoulders in a box.

Yours in strength,

Brooks Kubik

P.S. I cover plenty of other  tips about
preserving and protecting your shoulders
in Gray Hair and Black Iron and the Dinosaur
Military Press and Shoulder Power Course:

http://www.brookskubik.com/grayhair_blackiron.html

http://www.brookskubik.com/militarypress_course.html

P.S. 2. My other books and courses are right
here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Treat your 
shoulders right. They deserve it." -- Brooks
Kubik 

************************************************

How to Keep on Training!

Hail to the Dinosaurs!

For some reason, I’ve received several emails this week from readers who have gotten banged up (in non-lifting accidents) and are now limited in the exercises they can do. And I’m getting the same sort of question from older lifters who have not suffered an actual injury but are just banged up with the dings and dents we accumulate as we grow older.

For example, one reader has had two knee (meniscus) tears, and now he can’t squat below parallel. We covered that one the other day.

Several other guys have sore knees and have to limit their squatting or be careful not to over do it.

And some guys have back issues that make deadlifting a challenge.

Another reader has hurt his shoulder. He writes:

“I know that you are very busy, so I will be brief. The ball/socket and rotator cuff in my left shoulder are dislocated and torn. Dr. James Andrews and Dr. Lawrence Lemak, in Birmingham, AL have concluded that they cannot repair me so that I can resume weightlifting exercises (all of the overhead lifts). I have changed to Hi-Pulls, and hopefully, the push press and inc/dec presses. Does this sound like a sound solution? Thank you.

Ben”

Hi Ben – I’m sorry to hear about your shoulder. That doesn’t sound like much fun.

But your approach to the problem is exactly right.

If you get hurt and your training options are limited, the most important thing to do is to keep on training. You may not be able to do all of the things you did before, but the important thing is to do something!

If you cannot do full squats, do partial squats.

If you cannot reach back and hold the bar for back squats, try front squats. Or try the safety Squat Bar – or Dave Draper’s Top Squat device.

Or do dumbbell squats – or kettlebell squats – or sandbag squats.

If you cannot do squats at all, do deadlifts or Trap Bar deadlifts – or leg presses, if you have access to a decent leg press machine.

Or try pushing a car or truck to work your legs.

If you cannot do overhead presses, do incline and/or decline presses.

If barbell presses or barbell bench presses hurt, try dumbbell variations. Dumbbells are much more forgiving on sore, stiff, aching or injured joints.

Trap Bar deadlifts and partial Trap Bar deadlifts may be just the thing for an older lifter’s aching back.

A Log Bar with parallel handles may allow you to press or bench press without pain.

Barbell curls with a straight bar may be murder on your inner elbows or wrists – but dumbbell curls or hammer curls (or Log Bar hammer curls) may work fine)

Powerlifting may tear you up – but Olympic lifting might work great – or vice versa.

At some point, heavy training may no longer be a good idea – but bodyweight exercises might be perfect.

Or – for some of you – heavy partials might be the way to go. It varies from person to person – and for many of us, it changes over time. The things we should be doing NOW may very well be different than the things we were doing 10, 20 or 30 years ago. In fact, that’s probably the case for all of us – although we don’t like to admit it.

Anyhow, I think you get the point of today’s message.

Remember, there’s always a way to keep on training – and that’s always the most important thing to do!

As always, thanks for reading – and if you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. These two are neck and neck for the Dinosaur Training Best Seller of the Week – and they give you lots of ideas about working around injuries and dings and dents – and about how to keep on training when it’s a challenge:

1. Strength, Muscle and Power

http://www.brookskubik.com/strength_muscle_power.html

2. Gray Hair and Black Iron

http://www.brookskubik.com/grayhair_blackiron.html