Articles from August 2009



Strength Through Variety (Part 4)

(The following is part of an interesting article written by All-Rounder John McKean several years ago. John has won many All-Round National and World Championships in his weight class, and has written articles for Muscular Development, Hardgainer, Strength and Health, Ironman, Powerlifting USA, and MILO – webmaster)

by John McKean

John McKean performing a 2-Bar Deadlift.

Can I entice you to try a short, intense, very stimulating all-round training schedule which capitalizes on these dynamic singular efforts? My training partner, Art Montini, has devised a unique circuit-like routine that is as exciting as it is challenging. Art schedules four or five exercises per session, each done for but 4 singles. Ordering the various lifts from lightest to heaviest, he does a first round of one exercise after the other with all of them at approximately 77% (based on their heaviest poundage for that day, not all-time bests – we still cycle the intensity to an upcoming contest). Art then does a second round with 85% for each lift, then a round with 92½ %, and a final rotation with 100% efforts. Montini claims a special mental “freshness” while powerfully bouncing from lift to lift and says the recuperation between rounds yields superior readiness for maximum attempts.

Following is a sample strength rotation schedule based on my current training for upcoming all-round competitions. I begin with a highly specialized, “heavy hands” total-body aerobic warmup (15-20 minutes) which thoroughly prepares my body to hit big poundages immediately. Note that the movements are ordered from lightest to heaviest.

John McKean perfoming an One Arm Deadlift.

Round 1: one lift/rep with 77½ % of that day’s maximum.

Round 2: 85%

Round 3: 92½ %

Round 4: 100%

Tuesday – Push Press, Steinborn, Neck Lift, Straddle Lift

Thursday – One-Arm Swing, Pullover & Push, Dumbell Squat, Zercher, Hand & Thigh

Saturday – Power Snatch, Dumbell Press, Pullover & Press, One-Arm Deadlift, Hip Lift

Each day’s session works every inch of the body, but any particular lift is only done once per week. One can freely substitute any power, Olympic or major bodybuilding movement, as long as attention is devoted toward involving the total musculature. Of course, workouts can be reduced if desired to two per week and with fewer exercises.

Strength Through Variety (Part 3)

(Webmaster comment: The following is part of an interesting article written by All-Rounder John McKean several years ago. John has won many All-Round National and World Championships in his weight class, and has written articles for Muscular Development, Hardgainer, Strength and Health, Ironman, Powerlifting USA, and MILO)

by John McKean

John McKean squatting 530 pounds for a Pennsylvania State Record in 1980. This was done at the Great Lakes Championships in Erie, Pennsylvania in the 148# weight class. John's best competition squat was 555 pounds - before the age of super squat suits!!

“All you need in life is ignorance and confidence, and then success is sure!” stated beloved storyteller Mark Twain. In his famous tongue-in-cheek manner, Twain may have unwittingly provided one of the biggest truths in strength training. For if, as lifters, we envision great success with a highly personalized, unique training pattern, and let our enthusiasm run rampant in its employment, we usually achieve stellar results. Yet, often such a self-styled program is never attempted if those ever-present “experts” are consulted.

Looking back, I suppose my own powerlifting career, which peaked about twenty years ago, could definitely be described as “ignorant yet confident”. Due to a particular fondness for squatting, I naively assumed that some serious specialization on this lift, sustained drive to excel, and very concentrated effort in the gym would allow me to outdo most competitors. Emphasizing mostly brutal, ever-heavier single attempts in training, I actually did manage to establish many local and state records, topping out at 530- and 550-pound bests in the lightweight and middleweight divisions. Heck, it was no real surprise to discover from magazine polls back then that my lifts were even listed among the top ten in the nation for several years. Only later did the shocking truth reveal itself – with my light bone structure (6” wrists), overly long thigh bones, use of neither drugs or supportive gear, and unsophisticated training methods, there was “no possibility” of becoming even mediocre in this event. Man, was I fortunate that nobody told me until it was too late.

My history has provided firsthand education of the absolute value of using a limited program of extremely heavy singles in order to approach one’s maximum power potential. When constantly knocking heads with tiptop poundages, many physical disadvantages can be placed on the back burner. Yet in modern strength literature, noted “authorities” constantly belittle the value of “ones”. Where, I’ve often wondered, did these hardheads come up with the ridiculous “testing strength vs. training for strength” theory which is used so frequently to knock the use of near-limit singles? In actual application, I’ve never seen just such a short, intelligent program fail anybody.

Perhaps many of us master competitors lucked out by starting our training in an age when strength was king – all major bodybuilding and weightlifting moves were keyed toward low-rep, heavy poundages. In the “good old days” we maxed out on everything all the time – and loved it. Our Iron Game heroes, now legends in the sport, regularly utilized short, basic programs which always culminated in several heavy singles. Interestingly, when the renowned Bulgarian national weightlifting team was asked how they developed their “revolutionary” training concept of singling out on all lifts every session, they replied, “from studying the old system of the Americans which we read about in the magazines of the fifties and sixties.”

So, with the advent of modern all-round competition, many of us enthusiastic older trainees already had a tried and true system which easily enabled as many as twenty lifts per week to be worked. Yep, those blessed singles allowed us to spread our energy around while still training with super intensity. Only now, with all-round’s vast array of maneuvers (over 150 lifts which can be contested), we find ourselves using fewer singles per move but making better gains in total body power than ever before, despite our ages being in the forties, fifties and sixties.

A real mental key to deploying a “singles” training schedule is simply to eliminate that word in favor of “a lift”. A near-max lift is certainly about as intense as effort as can be done, yet that low, low number still bothers some. Too many strength trainees today have been constantly brainwashed to the “more is better” concept, even within the context of a set. But, after all, what is a set of, say, eight reps? Simply seven warmups finalized by one tough rep (though with a sub-par poundage compared to a truly heavy single). Why not conserve time and energy by doing a lift with perhaps 40% more weight in the first place?

Strength Through Variety (Part 2)

(Webmaster comment: The following is part of an interesting article written by All-Rounder John McKean several years ago. John has won many All-Round National and World Championships in his weight class, and has written articles for Muscular Development, Hardgainer, Strength and Health, Ironman, Powerlifting USA, and MILO)

by John McKean

John McKean demonstrating the Jefferson Lift, which is also known as the Straddle Deadlift.

A brief look at weightlifting’s history will quickly show that many of the above-mentioned lifts were the basis of meets during the 1900-1930 era. Rare was it when an early contest didn’t feature a one-arm snatch, dumbell swing, or the amazing bent-press (yes, it’s once again being given its due – number 48 on our all-round list). Extensive record lists on about 50 events were kept in the US and Great Britain prior to 1940, with other informal local listings recorded in both countries during the sixties and seventies.

When serious interest once again picked up, officials from the two lands met in 1987 to write a constitution and promote the new-to-many concept of all-round competition. When these modern day founding fathers established the up to date rules and regulations, they insisted on pure body dynamics to do the lifting – no super suits or supportive gear, no wraps, and absolutely no drugs.

About now, I’m certain many will question the feasibility of training limit poundages on 10-20 big lifts at a time. Doesn’t this go against the grain of current advice to avoid long routines? No. In fact, the real beauty of our all-round sessions is that we’re actually forced to restrict quality training time on each individual lift to an absolute minimum. The necessity of these ultra-abbreviated strength routines has taught us how to reach maximum intensity for handling true top weights more often than ever before.

Although there’s a wide range of effective schedules used by our present crop of all-rounders, and highly specialized methods for handling some of our more unique lifts, here’s a sample training procedure used by 12 of us at the Ambridge VFW Barbell Club, near Pittsburgh, Pennsylvania. Essentially, we’ve achieved phenomenal progress over the past five years by doing single repetitions on each of about 6 exercises per workout. We switch lifts every day of our three weekly sessions so that a total of 18 moves are given a short, high-intensity burst once a week. After a special non-weight warmup (more on this later) we do just 3 singles per exercise, best characterized as heavy, heavier, and heaviest. The last attempt is usually fairly close to a limit. And, because this quick, brutal style of training seems to fuel our mental competitive aggression, we always feel motivated to try to up that poundage each week.

Sure, this is heavy stuff. Yet in all our collective time with all-round training, none of us has ever felt even slightly burned out, suffered serious injury, or even felt overly tired from a workout (contests are something else, however). It seems when gains keep coming as rapidly as they have, lifts are always being rotated, and workouts are over before we have a chance of even getting mentally fatigued, our sport always stays fresh, exciting, and ever challenging. After all, how hard can it be to perform a workout of only 18 reps? (Better wait to answer till you actually experience this unique form of intensity and variety).

Most all-round movements are complex by nature and work the entire body at once. Each exercise serves as a supplement to the others, so there’s absolutely no need to waste extra time on assistance exercises. This is also a big reason why we get away with training any particular lift but once a week; all muscle groups are pushed totally each training day, no matter what combination of exercises is employed. After all, why should we bother with, say, the highly overrated and widely overused bench press – very one dimensional when compared to the whole-body functioning of all-round’s dynamic pullover and push.

How well does all-round training serve the average person? Let me offer two rather extreme examples. On a novice level would be my 13-year old son Robbie. Beginning when he was 10, Robbie found immediate pleasure over his rapid strength gains. Thanks to the wide variety of moves and abbreviated training (yes, I put him on heavy singles immediately, despite dire warnings I’ve read by “experts”), he never experienced much muscle soreness nor ever any boredom with his quick workouts. In three years he has gained fifty pounds of muscle (puberty helped), tripled his strength, and has established fifty world records in the pre-teen division.

Recently, while on the way to winning his third consecutive title at 1992’s national championship in Boston, this 165-pound “little boy” performed a show-stopping hand and thigh (short range deadlift). I’ve never seen another youngster of this age who could match Rob’s grip strength to do a 250-pound one-arm deadlift, or the neck power to equal his 300-pound head harness lift. But early in his training, Robbie perceptively put me straight on what this sport is all about. Telling him to follow me downstairs to begin “exercising” one day, he firmly replied, “Dad, I don’t exercise, I lift.”

On the other end of the spectrum is longtime powerlifting and weightlifting competitor, 65-year old Art Montini. As is the case with all of us master lifters, Art discovered that no form of training or competition is as much fun as all-round lifting. Montini never misses one of these exciting workouts and seems to heft new personal bests each time he sets foot in a gym. Who says you stop gaining beyond 35? Art’s name is all over the current record book and he’s never failed to win the outstanding master award at any of our national meets. Seeing the agile oldster deftly upend a 300-pound barbell, twist and stoop to shoulder it then easily squat in the complicated Steinborn lift, or perform his mind-boggling 1,800-pound hip lift would convince anyone that Art drinks gallons daily from the fountain of youth.

Strength Through Variety (Part 1)

(Webmasters comment: The following is part of an interesting article written by All-Rounder John McKean several years ago. John has won many All-Round National and World Championships in his weight class, and has written articles for Muscular Development, Hardgainer, Strength and Health, Ironman, Powerlifting USA, and MILO)

by John McKean

John McKean demonstrating the Pullover and Push with a thick handle, old style barbell. The Pullover and Push was done by old time strongmen before the days of the Bench Press.

Competition can certainly bring out the beast in you. An almost fanatical drive to excel, improve, and outdo the other guy always yields an unmatched training intensity. Yet even the most diehard lifter occasionally finds himself bored stiff with the same old squat, bench press, snatch or jerk, workout after workout. Wouldn’t it be wonderful to find the incentive to add this competitive fire to shoot for maximum poundages on a lot of movements rather than just a few? How would you like the challenge offered by a huge variety of exercises which can instill tremendous total body power?

Well . . . welcome to the wonderful world of all-round weightlifting.

Simply put, all-round weightlifting consists of almost anything but the powerlifts or two Olympic lifts. In our IAWA (International All-Round Weightlifting Association) meets we perform many recognizable events such as dumbell and barbell presses, strict and cheat curls, hack lifts, leg presses, pullovers, weighted situps, etc. Also contested are forerunners of modern weightlifting which include one-arm snatches, one-arm clean and jerks, push presses, continental cleans and snatches, and jerks behind the neck. Early powerlifting forms are represented by the straddle lift, lying pullover and push, front squat, stiff-legged deadlift, and Steinborn maneuver. And a few ultra-heavy harness events, favored by old-time professional strongmen, are employed via the hip lift, hand and thigh, and back lift.

Lest any potential all-round trainee be intimidated by this awesome variety, let me be quick to explain that never are our listed 150-plus lifts all included in one contest. Generally, for a major contest, 8-10 of the more popular lifts are done over two days. For instance, the 1992 US National meet held in Boston, Massachusetts, featured the neck lift, Jefferson, continental snatch, press behind neck, pullover and push, Zercher, Steinborn, hip lift, hand and thigh, and one-hand deadlift. Local meets usually offer 3-5 movements or are “record days” where a competitor can select his own choice of lifts for record purposes. A few times, however, zealous promoters have posted lists of 15-20 lifts for grueling two-day affairs – believe me, a total body-numbing experience.

Ben Edwards

by Al Myers

Ben Edwards performing a One Handed Thumbless Grip Deadlift of 230 pounds at the 2009 Dino Gym Record Day. Ben's best One handed Thumbless Grip Deadlift is 250 pounds, which is one of the best in the USAWA Record List.

Ben Edwards, the winner of the latest Quiz of the Week, has announced he intends to host an USAWA grip competition. There has not been a grip competition in the USAWA since Kevin Fulton hosted the annual Super Grip Challenges.  Ben has been a “grip specialist” and has competed in numerous grip competitions over the past several years.  He also holds several grip records in the USAWA. He has expanded his lifting to training all the all-round lifts and competed in this past year’s National Championships.  Ben intends to enter more all-round meets in the future.  The USAWA needs more energetic, young lifters like Ben Edwards!!!!

Top 5 All-Time One-Handed Thumbless Grip Deadlifts in the USAWA

1.  266 pounds   Mike McBride
2.  254 pounds   Tom Ryan
3.  250 pounds   Ben Edwards
4.  230 pounds   Al Myers
5.  225 pounds   Matt Graham

Ben Edward’s wins Quiz of Week

by Al Myers

The winner of this week’s quiz is  Ben Edwards, of Lawrence, Kansas.  He correctly identified the two USAWA lifters that have  lifted the Dinnie Stones as Frank Ciavattone, of Walpole Massachusetts,  and Kevin Fulton of Litchfield, Nebraska.

Frank Ciavattone lifting both Dinnie Stones in September, 1996

The Dinnie Stones are still located near their original place in front of the Potarch Hotel -  which is next to the Potarch Bridge that the River Dee runs under. They are located close to Aberdeen, Scotland.  They were originally weighed at 435 pounds and 340 pounds (for a total weight of 775#), but since have been reweighed by Gordon Dinnie in 1998 at 413 pounds and 321 pounds (a total weight of 734 pounds).

Kevin Fulton lifting both Dinnie Stones in October, 2001.

Donald Dinnie is said to have picked up both of these stones (at the same time) and walked the width of the Potarch Bridge – a distance close to 17 feet!!!

For a complete listing of those of have lifted the Dinnie Stones – Click Here

Roger Davis Lifts the Dinnie Stones

by Al Myers

Roger Davis lifting both Dinnie Stones at the same time!!

Congratulations to Roger Davis for finally reaching his longtime goal of lifting the Dinnie Stones. Roger is an all-round weight lifter from England who has competed in several IAWA World Championships, and has won many Championships. He is 39 years old and weighs only around 80 kilograms – which makes this feat all the more impressive!!

The Dinnie Stones are located just outside of Aberdeen, Scotland at the Bridge of Potarch. They were originally used as anchors for the bridge during the construction of the bridge. While helping his father repair the bridge in 1860, Donald Dinnie lifted both of these stones and carried them across the bridge, a distance of over 15 feet.

Roger commented, “It was a great feeling when I finally lifted the stones, especially as clan Chieftain David Webster as well as a large crowd of spectators witnessed it.” He added, “The lifting of the Dinnie Stones really has filled me with a positive attitude.”

I’m looking forward to seeing Roger this coming October in Lebanon at this year’s IAWA World Championships so I can hear first-hand his story about his amazing accomplishment of lifting the Dinnie Stones – a claim not many can make.

Congratulations to David Beversdorf!!!!

by Al Myers

David Beversdorf, of Clark’s Championship Gym, just recently bench pressed 630 pounds at a powerlifting meet that was part of the Missouri State Fair. This was done on August 16th, in Sedalia, Missouri. The meet was sanctioned by SLP. David is a 43 year old neurologist on the staff at the University of Missouri Hospital and Medical Center. David has been training at Clark’s Gym for about a year.

David Beversdorf, of Clark's Gym, benching 630 pounds. Notice Clark's Gym members James Foster (to left) and Joe Garcia (to right) spotting.

I met David at Clark’s Gym this past spring at the Deanna Springs Memorial. A few months earlier David had broken Steve Schmidt’s ALL TIME USAWA record in the Roman Chair Bench Press with a lift of 215 pounds at a Clark’s Gym Record Day.

More about George Jowett

George Jowett lifting his legendary 168 anvil by the horn.

by Al Myers

I mentioned George Jowett yesterday in my training article about anvils. George Jowett was more that just an anvil lifter – it’s just that his most famous lifting feat involved using his legendary 168 pound anvil. It is reported that in the late 1920’s at a strength show in Philadelphia, he grabbed his 168 pound anvil by the horn, and in one motion did a swing with it and caught it at his shoulder and proceeded to press it over head with one arm!!! It is one thing to be able to pick up a heavy anvil one handed – but to clean it one handed is almost beyond belief!! George Jowett possessed huge forearms – measured at times over 16 inches.

George Jowett was born in England, and as a child was critically injured when he fell against a fireplace. This accident left him crippled. When he was 8 years old his parents were told by the doctors that it was unlikely that he would live to be 15, and if he did, would probably never walk again. He proved them wrong – not only did he walk again but went on to become one of the premier strength athletes of the early 1900’s.

Jowett started out in gymnastics and achieved many awards in his teens. He then became a boxer and won world titles as a lightweight boxer. At the age of 19, he moved to Canada and started weightlifting. Weighing just 176 pounds, George did a clean and jerk with 340 pounds!! He was also very good at the one arm swing – his best being 210 pounds. He then became a competitive bodybuilder and is considered by many to be the Father of American Bodybuilding.

By the early 1920’s, George moved to Philadelphia and founded the Jowett Institute for Physical Culture. He started a mail order business selling muscle courses that lifters would subscribe to. Each course was laid out for the entire month and each month George would send out the next month’s course! This was very profitable for him and it grew into a big business. He was very successful as a writer and has written many weightlifting courses and books. His book in 1925, “The World’s Weight Lifting Rules and Records”, was the foundation for the rules used for the all-round lifts in the USAWA today.

Training with Thom “THE ANVIL” Van Vleck

by Al Myers

Anvil Collection - 110# unknown, 152# Peter Wright, 190# Peter Wright

Last week I had the opportunity to spend an afternoon training at my gym with Thom “THE ANVIL” Van Vleck. We spent the entire workout training with anvils only!! I have a collection of three anvils, weighing 110, 152, and 190 pounds. You would be surprised how difficult you can make an anvil workout. Thom knows many ways how to use anvils for training. Training with anvils was very popular with old time strongmen. George Jowett, famous strongman and writer, lifted a 168 pound anvil by the horn with only one hand!!

Thom pressing my 110# anvil with one hand only!!!!

Thom is a very popular writer for MILO, and has written many articles over the past several years. One of his earliest articles was about how it was a right of passage into the JWC (Jackson Weightlifting Club) to be able to lift Grandpa Jackson’s anvil overhead!! This anvil has been passed down through the generations of the JWC, and Thom has it as a center piece in his gym today. It weighs somewhere between 150 and 200 pounds. When you enter the JWC (Thom’s gym) – be prepared to be challenged by Grandpa Jackson’s anvil!!!

The workout started out with doing some snatches, swings and French Presses with my 110# anvil. Lifting anvils is not the same as lifting barbells – an anvil is just a huge chunk of iron that is hard to grab and hold on to!!! But then, it is an exhilarating feeling to be able to master lifting such an awkward object. We are fortunate today that we have bars with roller sleeves that contain fine ball bearings, and plates that are milled perfectly, to provide upmost balance and control when lifting weights. The old time strongmen did not have this type of equipment, but made the most of what they had and still made amazing strength gains.

I managed lifting the 110# anvil, but then Thom showed me up by lifting the 110# anvil and the 152# anvil at the same time!! Now you see why he is known as Thom the Anvil??

We then progressed to doing clean and presses with the 152 pound anvil. We started out doing strict presses and finished by doing push presses with it. It is difficult to keep an anvil from “getting out in front of you” when pressing it overhead and to maintain the lockout. But the more reps we did with it the better both of us got. I then took on the 190# anvil and cleaned and pressed it several times. After this we did some one handed lifting with the anvils by gripping them by the horn – “Jowett style”. You really feel this in the forearm muscles. I have done alot of Vertical Bar lifting with a 2″ bar – but the horn of an anvil has a taper to it that makes it way more difficult!!

The next exercise we did was loading and deloading the three anvils onto platforms. This is a full body exercise. We did several “runs” of these until our backs starting cramping!! At this point I thought we would call it a workout but Thom had more in mind! We finished this 3 hour workout by carrying the 190# anvil down and back my 100 foot course (200 feet total) several times with the anvil cradled in our arms. This tested my cardiovascular endurance and left me in a heap of sweat and breathing like a race horse. Now – THAT is what you can call an ALL-ROUND workout and we didn’t even touch a barbell or dumbbell!!!

The Turkish Get Up

"It is a splendid exercise and showy feat to lie down and regain upright position holding a dumbbell overhead" - Thomas Inch

I recently received an email from Brian Brown, of Dubuque, Iowa asking the question – Why is the Turkish Get Up not an USAWA lift? Well – my answer was IT SHOULD BE!!!! This was a very popular lift among old-time strongmen. It was a favorite of such greats as Arthur Saxon, George Hackenschmidt, and Sig Klein. Thanks to Brian for providing this writeup about the Turkish Get Up.

The Turkish Get Up by Brian Brown

The Turkish Get Up is a great old-time strongman exercise in addition to being a great shoulder rehab, core building, and flexibility enhancing exercise. It also works all the muscles of the body, so it’s a great exercise to have in your arsenal in case you’re short of time for a workout.

In truth I don’t know what’s Turkish about the Get Up. I do know that you can do a Get Up with two hands or one hand. Typically the Turkish Get Up refers to the one-hand version of the Get Up. And you can use any kind of resistance you like, whether it be a dumbbell, kettlebell, barbell, sandbag, or your kid. I’ve tried it with my kids — it’s a great circus trick and they like it too!

To perform the Turkish Get Up, lie on your back with the weight overhead in one hand. While keeping your elbow locked and the weight overhead you ‘get up’ to a standing position. For competition purposes, this would be the end of the movement. But for training purposes, it’s more challenging if you then reverse the movement until you are lying back on the floor. Then you repeat for the other arm.

The basic sequence of the Turkish Get Up is as follows, to begin the movement, crunch your abs and obliques while moving the dumbbell slowly forward, then push off the floor with your free arm. If you can make it to the sitting position, you are pretty much home free! Then bring your leg opposite the weight underneath your body so that you are in a lunge position, then stand up with the weight.

There is another method whereby after you are in the sitting position, you get in the deep (seriously deep!) overhead squat position and stand up from there. But this is much more difficult than the ‘lunging’ method and requires quite a bit more flexibility and as such, less weight can be used.

Jeff Martone commented that the Turkish Get Up helped to rehab his bad shoulder. I’ve found this to be the case also. I had a delicate right shoulder from too much bench pressing and shot putting when I was in high school. When I discovered the Turkish Get Up a few years ago my shoulder problems disappeared. Also I have a friend with chronic back problems and he said that his back problems diminished remarkably after including the Turkish Get Up in his program. There is something unique to this movement in that the shoulders and hips seem to rotate around the axis underneath the weight, providing beneficial full range of motion.

I recommend sticking with low repetitions with this movement, unless you’re using it for a warm-up. Even with low reps, the Turkish Get Up can provide quite a metabolism boost. In the following video sequence I’m breaking my PR in the Turkish Get Up using 86.25 pounds (not bad for 6′2″, 188 lbs, and 36 years, if I don’t say so myself). Notice that I’m under the load for roughly 55 seconds. How many of these ’singles’ do you think I could handle in a workout? I can almost get around a 400m track in that amount of time!

A nice, challenging, simple workout is to do the Turkish Get Up as described above, but to insert an overhead squat once you are in the standing position, then continue with the Turkish Get Up by reversing the movement to the floor, and repeating with the other arm. You could also insert a press once you are in the standing position. I also like to superset Turkish Get Ups with a heavy lower body movement like squats since I use dumbbells for the Turkish Get Up and my bar is free for another movement.

What type of resistance you prefer is up to you. Based upon my experience, a barbell is easier than a dumbbell due to the additional balance provided by the length of the bar. And a kettlebell is easier than a dumbbell because the kettlebell rides a bit lower on the arm. For me, it’s easier to get the dumbbell into position compared to a barbell or a kettlebell.

It is said that back in the day, weightlifters had to Turkish Get Up 100 pounds before they were allowed to learn the Olympic lifts. This exercise is also supposed to be a staple of cage-fighters. 100 pounds is my goal, but I’ll leave the cage fighting to the pros!

Dale Friesz – the “Miracle Man”

by Al Myers

605# Neck Lift by Dale Friesz

A Hall of Fame Biography is now available for Dale Friesz. Dale is truly an amazing individual who is an inspiration to everyone who meets him. Dale has overcome many very serious medical issues to resume not just lifting, but competition lifting!!! Dale just recently spent 9 days in the hospital for treatment of a leg infection – but I fully expect to see him lifting at this year’s World Championships in October. Whenever I have an ache or pain when I’m working out and I feel like complaining about it – I think of Dale, who has every excuse not to train but keeps at it relentlessly – and then I realize that my aches and pains aren’t all that bad!! You can always count on seeing Dale at every year’s National Championships. He is one of the charter members of the USAWA.

The King’s Stone

by Al Myers

Attempting to lift the 7000 pound Naha Stone

Just recently I was on vacation in Hawaii and had a chance to try my hand (or back!) at lifting the Naha Stone, which is located in front of the Public Library in Hilo, on the big Island of Hawaii.

The story behind the Naha Stone is a very interesting one. According to legend, King Kamehameha not only lifted this huge volcanic rock but stood it on end and flipped it over!! King Kamehameha was the first Hawaiian King to unite all the Hawaiian Islands under a single ruler. The legend goes that early in time a kahuna (or holy man) prophesied that a very strong warrior would eventually lift this stone, and upon doing so, would become a great King and Ruler over all the Hawaiian Islands. King Kamehameha was a very big man, standing over 7 feet tall and weighing over 400 pounds.

Naha Stone

I gave the Naha Stone all I could and at one point thought I heard it cracking the ground, but that was just my back. I guess I am not destined to be the next King of Hawaii!!

Update on the Middle Fingers Deadlift

by Al Myers

Since I have put up the list of the top Middle Fingers Deadlifts of All-Time, I have been informed of two more making the list. Steve Gardner, the IAWA President, and his son John Gardner have both lifted 330 pounds in the Middle Fingers Deadlift!!!  This is the updated list.

Top List for the Middle Fingers Deadlift


1. 411 pounds by John McLoughlin.  Done at the German-American Athletic
Club in New York City in 1954.
2. 403 Pounds by David Horne.
3. 400 Pounds by Kevin Fulton.  Done at the 1994 Super Grip Challenge.
4. 345 Pounds by Sam Cox.  Done at the Dino Gym in Abilene, Kansas
in 2009.
5. 340 Pounds by Chuck Cookson.  Done at the Dino Gym in Abilene, Kansas
in 2009.
6. 330 Pounds by Steve Sherwood.  Done at the 1992 British Grip
Championships.
330 Pounds by Steve Gardner.
330 Pounds by John Gardner.
9. 309 Pounds by Bill DiCioccio Sr.  Done at the 1994 Gold Cup.