Monthly Archives: December 2010

World Wide Row

John McKean

Recent work on the bent over row shows good effects on the 65-year-old upper back of that chubby little rascal in front who we know as John McKean!

John Grimek, our FIRST USAWA Hall-of-Famer (I was there when Howard Prechtel nominated him!) once wrote that the bent over row is a lift where huge poundages are possible, because the movement employs the arms, shoulders, lats, lower back, hips, and thighs. Big John also stated that the row is the absolute best heavy exercise for building the biceps, as well as the upper back. I once met a young super-heavyweight at a power meet who took Grimek’s advice seriously – the lad ONLY trained the heaving row for biceps, and a few bench presses for the triceps. Without exaggeration, his well formed upper arms had to have measured 23 inches!!

Famed writer/lifter Terry Todd did a photo filled article of his deadlift training for winning one of the first National powerlifting contests – yep, the huge poundage-heaving ROW was given prominent mention as his major assistance exercise. Terry was rowing with over 450, as I recall; those pictures left a lasting impression on my young mind! Even today the row is king in building other ALL-ROUND lifts!

We in the USAWA have instituted the bent over row as an official lift during the past season. First to “test” it was Al Myers’ crew, who raved about the dynamic feeling to pull big weight and the genuine enthusiasm for officially performing this grand old exercise! As Al mentioned, it is a natural, basic exercise that we ALL started our weight training with, and requires a unique direction of pull that no other lift fulfills! Later, big Ernie Beath (who really was the one instrumental in pushing for the inception of this barbell keystone as official) and I rowed for records at Art’s Birthday Bash (I think one END of Ernie’s bar was more than I managed!!). At this point in time, world-wide, the IAWA has adopted a “wait-and-see” attitude, but I think our more carefully conceived, clearer version of the rules should tell how simple and direct the bent over row is as a lift.

USAWA Rule for the Bent Over Row

The lift will start at the lifter’s discretion with the bar placed on the platform in front of the lifter. The lifter will grip the bar with an overhand grip with the palms of the hands facing the lifter. The width of grip spacing and feet placement is of the lifter’s choosing, but the feet must be in line with the bar. The body must be in a bent over position at the waist. The upper body must not straighten past 45 degrees parallel to the platform at any time during the lift or it is a disqualification. The legs may be bent during the lift and upon the completion of the lift. The bar is lifted to touch the abdomen or torso by bending the arms. The bar must touch the abdomen higher than the belt, or the navel if a belt is not worn. It is a disqualification if the belt supports the bar at the abdomen upon the finish of the lift. The lift ends by an official’s command when the bar is held motionless at the abdomen or chest.

Not only can our All-rounders benefit by direct effort applied to rows, but many who would come to us for weight training programs will make huge strides in OVERALL strength by utilizing the row as a LIFT.  As such, of course, we can draw these athletes into our fold to display prideful gains on a weightlifting platform!!  But these big bent over pulls can certainly serve wrestlers, martial artists, track and field athletes, football players, etc. I, for one, would love to see some of these new guys at our record day meets! Of course, it won’t hurt our image, either, to start associating IAWA lifters with that huge, old time “V” taper derived from concentrated, high-powered rows!

Anchor Press

by Al Myers

Chris Anderson pressing the two 100 pound Dino Gym Anchors after a hard day of Strongman Competition.

This past weekend Scott Tully and the Dino Gym promoted the NAS Winter Strongman Challenge at the Dino Gym.  It was a great day of competition!  Fourteen  very strong guys participated in 5 events – the log press, 18″ deadlift, incline log press, farmers hold, and a keg load  (more info and pictures will be on the Dino Gym Facebook Page).   After the competition I had a challenge waiting for Chris Anderson.  I can always get Chris to “give a go” at any challenge I have waiting on him at the gym!  Last year, he conquered shouldering the GIANT PILL, a 250 pound steel air compressor tank which is shaped like a pill.  Of course I have it painted with a slick black paint to make it a little more challenging.  He did it easily.  This time I had something even more challenging waiting for him.  I recently made two 100# anchors, of which I attached ring handles.  The “test” is to take both of them overhead at the same time, and then pose for a picture.  Chris easily took them to his shoulders, but had some difficulty taking them overhead.  The balance of pressing them is a real challenge as they want to wobble all over the place (and gouge you in the back!).  On Chris’s first try he missed, but then he came back to MASTER this challenge.  I was quite impressed!!

Membership Drive

by Al Myers

It’s now December and the  time to start sending me USAWA membership dues for the 2011 year.   I already have a couple – from Jim Malloy and John Wilmot.  I will start the 2011 Membership Roster soon – so if you want your “join date” to say January 1st beside your name – you have a month to get it done!   Membership dues are still the same at $25 per year, with USAWA  membership running from the first of January till the end of December.  No longer will there be any “rollover” memberships like there has been in the past.  I will be very firm with this.  Dues are our only means of financial income for our organization and I take that very serious.  Also – $25 per year is a bargain!

A couple of important things to consider when filling out your membership application:  make sure you list the club you are affiliated with because this is important in the calculation for club of the year, and make sure you include the
SIGNED drug waiver.  If not – you will be tested at EVERY EVENT you attend (just kiddin’).  The drug waiver is part of the application and your membership will not be active until I receive it.  If you forget, I will remind you and it will cost you another stamp.

For 2010, the Dino Gym had the most registered USAWA members with 13, followed by the JWC and Clark’s Gym with 6.  Habecker’s Gym was next in line with 5 members.  Overall to date, we have 61 members.  Next year I would like to see us over 100 members.

The Membership Application is located on the upper left column of the website under “USAWA Information – Forms and Applications”.   You might as well send it in now as it doesn’t get any cheaper if you wait!!

Run up the Flag

by Thom Van Vleck

The United States Flag flies with pride above the Dino Gym on top of a 40 foot Flag Pole.

I remember the first Highland Games/strongman contest I promoted. I remember putting a huge amount of work into it and wondering if anyone was going to show up and thinking, “Well, if nobody shows, then I won’t do it again”. The meet started at 9:00 and at 8:30 NOBODY was there! Then by 9:00 there were 27 throwers and about 50 spectators! I remember feeling relieved!

My point, many of us promote meets of different levels. I have never met a meet director that has not gotten fed up at some point. It’s a damn thankless job and everybody has a criticism and a gripe…..usually behind your back. You can charge an entry fee and give a shirt, award, maybe lunch, and let them destroy your equipment and they will act like they are doing you a favor showing up and they feel like you are going to retire on the immense wealth brought in by their entry fee.

However, the reality is that MOST guys appreciate the effort. MOST guys understand and get it. What some of us need to remember is that holding a meet year after year is like raising the flag every morning. Just because there’s nobody there to salute it doesn’t mean that nobody cares about whether it came up or not. Believe me, when I was in the Marine Corps, Marines always had flag duty and I was on it often. It was the one duty I volunteered for. Get up before dawn, put on your dress blues, get shined up, do the silent march down to the flag pole, go through all the rituals of doing it…..and most often there was not a soul around to see it. But it was a must that everyone know its up and there and waving in the wind to greet the day because if it’s not, then it becomes more and more likely it won’t be there the next day and then the day will come when it’s gone forever!

Recently, Bill Clark, who has “run the flag up the flagpole” more than anyone in the USAWA cancelled the Goerner meet. Quite frankly, the guy has done his share. Just like there’s a Marine running that flag up at the bases in Pensacola, Florida, Camp LeJeune, North Carolina, and San Diego, CA. I took my turn, now it’s somebody else’s. That flag gets run up because it has a deeper meaning, and it means a lot to those who believe in it. The USAWA is NOT the USA, but it means a lot to those involved in it and somebody ought to run that flag up, otherwise accept defeat.

I know someday I won’t be running the meets I run for lots of reasons (my demise being the most likely at this point)…..but maybe somebody will grab that flag and run with it. Like I grabbed the JWC flag from my Uncle’s and ran with it.

Dale Harder’s Latest Book

by Al Myers

Dale Harder's Latest Book

I just received the news from Dale Harder that he has a new book available – Strong  Stronger Strongest.  I have greatly enjoyed all of Dale’s books to date, and plan to buy this new one to add to my collection.  In this book he covers biographies of over 150 of the strongest men in history.  A couple of his previous books that are my favorites are: Strength,  and Strength and Speed.   Dale covers EVERYTHING strength related and doesn’t pick favorites. You get it all!!  In his books Dale has references to All-Round Weightlifting in several areas.  You may even see YOUR name in one of his books. Order instructions are listed in the promo above.

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