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This article has been reprinted from the Strength Training and Powerlifting Articles archive on Dragondoor.com
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style. If you do, then power to you. I have found this style in conjunction with the bent press to massively increase total body power. IMPLEMENTS Barbell TGU (Grip and AB emphases) This exercise was labeled a circus trick when I mentioned it on the forum. I think thats fine, because I have always enjoyed seeing unusual feats of strength. To be sure, this is the most dangerous of the three main methods I use. However, I feel that the pay off for the hands and wrist make it well worth using. For this you will load up a barbell and lay it parallel to the body. I suggest an empty bar at first; some people may only need an easy curl bar. Roll to your side, and wedge your arm under the bar. Now use your free hand to assist you in pressing it out. You will have to have your hand dead center. It helps to brace the bar with your working side knee as you find the center of balance. You must maintain a very solid grip. Because of the lack of equipment, this was only way I could perform the TGU for the 6 months. It is my pet version. The amount of weight you can lift is enormous. The limiting factor will most likely be fear of dropping the weight. Practice somewhere that you are comfortable throwing it down. Ensure you watch your working hand at all times. Dumbbell TGU: Easier then the Barbell, but not as easy as the kettlebell. The DB TGU is not a bad choice, but I dont recommend it often. The reason if that weight tends to drift a lot on newbies when they learn this, and they go from stable to a mess before the realize it. Just an observation I have made, maybe it will work great for you. Same rules apply as in other styles. Sand Bag TGU: Exceptionally difficult. Balancing the weight is a nightmare. Start light, and this will take your shoulder stability to a new level. A slight variation I use is a standard sized sand bag packed full of chains. It is spill-free, but not as hard (relative to the sand) Kettle Bell TGU: Preferred way to execute the drill for most people. The weight sits on the arm, allowing you to punch up with both the shoulder, and lever the weight off the arm. I would like to suggest several variations of this drill. -Bottoms up KB TGU: I love BU drills. They allow you get a great grip work out, and make cheating impossible. This drill is executed exactly like a normal TGU, except the KB will be upside down. I find it more challenging to start standing up, do a BUP and then go down and stand up. It puts the grip under tension for a long time. Dont expect to be able to do too much right away. Be smart as you select your weights, the 16kg goes a long ways on this. Please be very careful and be ready to bail on the attempt if you lose control. -2 Kettle bells in one hand TGU: This may fall a little close to stupid human tricks but some times I will knock out my reps with two KBs in hand instead of one heavy bell. Please be VERY careful. This one is for the start of the day, no grip or shoulder work before hand, and as always, stay away from failure. I have lifted 2 32kgs like this, and my forearms were super pumped from it. -DL TGU: This is a favorite of mine to strengthen the hips and hamstrings. Place a KB on your non-working side, preferably a heavy bell. When you get to your kneeling/low squat stance, grab
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the bell and dead lift it as you stand up. Keep your eyes on the working hand as usual. This is similar to the low windmill drill. -2 Hands Anyhow TGU: Same start as the DL TGU, except you will use a lighter bell, and as you stand up you will grab the bell and press it to arms length, same as the two hands any how bent press. I suggest you throw out the lighter weight when it is time to get back down. -COC TGU: I got this idea after watching the Diesel Crew videos off their outstanding website. Take a gripper in your non-working hand, and crush it for the duration of the set. I find this makes it easier for most weights due to improved irradiation. -Jump Stretch bands/chains with the TGU: I have been working this after inspiration for the West Side Barbell methods. A barbell with chains is the best way I have implemented this. I dont have access to enough chain to make it heavy enough yet, but I think it is an intriguing possibility to go from 75 pounds at the bottom to 175 at the top. -X-vest/or body armor method: Not rocket science here. Putting on a heavy vest makes it harder while sparring the shoulders. Combine this with the DL method and you can really be moving some weight. I used a 45 pound RBR body armor vest and two 48kg kettle bells, that is definitely helping my vanilla TGUs. HOW TO PUT IT ALL TOGETHER: I recommend either using these methods as part of Pavels Enter the Kettlebell! program, or the classic Power to the People! No need to try and reinvent the wheel here. Im not one for complex arguments on why you should or should not do something. Pick one you like. It will pay off in both your day to day activities and on what ever sports field you enjoy. Let me know what you like, and please pass on your own ideas to me on the forum.
SSgt Adam T. Glass is a Security Forces craftsman stationed with the 18 SFS in Okinawa Japan. He competes in arm wrestling, strongman and Greco-roman wrestling. Feel free to contact him at Hardstyle5555@yahoo.com Back to the Strength Training and Powerlifting Articles Index
Disclaimer: Opinions expressed here may not be in agreement with those of Dragon Door Publications, Inc., Power by Pavel, Inc. and Tactical Strength, Inc., and their employees including Pavel Tsatsouline. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.
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