HerrMannelig
Level 3 Valued Member
I noticed a common theme around here with teaching and rehab exercises, often involving a kettlebell. "Crush curls", "bat wings", "goblet squats", etc. Enforcing total body tension and training functions which may be weak (such as scapular retraction) are the major concerns.
For those not familiar, the common tool is a "chest expander". It is called this because "chest" measurements in the past were not about bloated pecs, but about torso measurements (ie, shirt size). The chest expander does not work the pectorals like a bench press, dip, or fly. Bodies developed with chest expanders will be familiar to the kettlebell crowd, as it is results in very strong and prominent backs and shoulders and arms. Because it does allow for unusually rapid hypertrophy, strand pulling has two main camps, one for strength, and one for looks. Historically, they were used for competitions (single heavy reps), and trained with higher reps often, but training was often more frequent. So, references on how to use chest expanders vary a lot, but in general, they are used like any other form of resistance.
The difference of strands (assuming rubber strands, although steel springs are also used, rubber is superior in my opinion and in many historical assessments) is that their mass is insignificant, but the resistance they provide when stretched increases. Unlike any iron or bodyweight exercise, there is no inertia. One can throw a kettlebell or kip a pullup, but trying that with strands will result in completely failure in the lift. One MUST use continuous tension, and for heavy resistance, total body tension.
The biceps curl thread I made has a link in it to a video of a strong GS athlete curling a barbell "strictly", but as you watch it, you can see it is not super strict. The hips move as the weight is moved, probably as a resulting of a shifting balance. With strands, a heavy curl does not shift one's balance, and there is no inertia in the movement.
Likewise, with overhead presses, with weights, unless one is stopping the weight every inch, there is going to be some inertia and the body naturally holds back to protect itself (ie, as one gets to the top of the lift, the body will drop tension and slow down), but with strands, there is no inertia and the resistance increases, so pressing a chest expander requires one to not just have total body tension, but maintain and increase it throughout the entire lift. I think most here would find strands beneficial if only for the benefit in pressing. Powerlifters have been doing this now, with bands.
Here is a video of the one arm press being done. Note, it is with light resistance and the holding hand is positioned in the weaker position. Heavy presses would hold the other end differently.
http://www.youtube.com/watch?v=d_45BWDJ-yE
And here is an exercise which I think most people would do well to do, the Front Pull: http://www.youtube.com/watch?v=elnU90I1dTk
Note, that is also a light set, and heavy pulls are slightly different, with elbows slightly bent, and with a forward crunch usually.
And here is a Curl (also, done light): http://www.youtube.com/watch?v=-IbDnIIrO1k
And a "Back Press": http://www.youtube.com/watch?v=xU59BbsEh3g
Those two are known for creating big arms.
And the Archer Pull: http://www.youtube.com/watch?v=xy1orpaggNk (requires short strands)
The videos are a good series on basic exercises. The expander is a custom built one with steel springs, his site is good too: http://www.expanderkrank.de/training/
Strand pulling has become less popular, but many old sources are still available and there are strand pullers around now. A theory is that it is less popular because it is inherently hard. One can start push pressing ("jerk") a kettlebell when one gets tired to get one's body involved, but with strands, it is not possible and even with light strands, high reps are quickly very difficult. Some trainers recommend training with 20 or more reps a set, however, I do not do more than 10, usually sticking to around 5, or with singles.
Sources for expanders are Lifeline USA (good expanders, good videos, but the cables are shorter and make some presses difficult, especially the Back Press). They have longer strands and other handles too. I use the hard handles now with Lifeline USA cables. The 5' cables allow one to work one's entire body, and people may find that superior for press assistance.
The "best" and most flexible system is perhaps the Hook. Never heard a bad thing about them and built to last.
Good reviews, but expensive, the Samson Chest Expander. I never used this, but cable loops are very useful.
Perhaps people here will be interested in a light, inexpensive, yet highly effect means of strength training. Whether for strength increases, balance, or corrective exercise, I think they should be tried. One may be missing out in something great.
For those not familiar, the common tool is a "chest expander". It is called this because "chest" measurements in the past were not about bloated pecs, but about torso measurements (ie, shirt size). The chest expander does not work the pectorals like a bench press, dip, or fly. Bodies developed with chest expanders will be familiar to the kettlebell crowd, as it is results in very strong and prominent backs and shoulders and arms. Because it does allow for unusually rapid hypertrophy, strand pulling has two main camps, one for strength, and one for looks. Historically, they were used for competitions (single heavy reps), and trained with higher reps often, but training was often more frequent. So, references on how to use chest expanders vary a lot, but in general, they are used like any other form of resistance.
The difference of strands (assuming rubber strands, although steel springs are also used, rubber is superior in my opinion and in many historical assessments) is that their mass is insignificant, but the resistance they provide when stretched increases. Unlike any iron or bodyweight exercise, there is no inertia. One can throw a kettlebell or kip a pullup, but trying that with strands will result in completely failure in the lift. One MUST use continuous tension, and for heavy resistance, total body tension.
The biceps curl thread I made has a link in it to a video of a strong GS athlete curling a barbell "strictly", but as you watch it, you can see it is not super strict. The hips move as the weight is moved, probably as a resulting of a shifting balance. With strands, a heavy curl does not shift one's balance, and there is no inertia in the movement.
Likewise, with overhead presses, with weights, unless one is stopping the weight every inch, there is going to be some inertia and the body naturally holds back to protect itself (ie, as one gets to the top of the lift, the body will drop tension and slow down), but with strands, there is no inertia and the resistance increases, so pressing a chest expander requires one to not just have total body tension, but maintain and increase it throughout the entire lift. I think most here would find strands beneficial if only for the benefit in pressing. Powerlifters have been doing this now, with bands.
Here is a video of the one arm press being done. Note, it is with light resistance and the holding hand is positioned in the weaker position. Heavy presses would hold the other end differently.
http://www.youtube.com/watch?v=d_45BWDJ-yE
And here is an exercise which I think most people would do well to do, the Front Pull: http://www.youtube.com/watch?v=elnU90I1dTk
Note, that is also a light set, and heavy pulls are slightly different, with elbows slightly bent, and with a forward crunch usually.
And here is a Curl (also, done light): http://www.youtube.com/watch?v=-IbDnIIrO1k
And a "Back Press": http://www.youtube.com/watch?v=xU59BbsEh3g
Those two are known for creating big arms.
And the Archer Pull: http://www.youtube.com/watch?v=xy1orpaggNk (requires short strands)
The videos are a good series on basic exercises. The expander is a custom built one with steel springs, his site is good too: http://www.expanderkrank.de/training/
Strand pulling has become less popular, but many old sources are still available and there are strand pullers around now. A theory is that it is less popular because it is inherently hard. One can start push pressing ("jerk") a kettlebell when one gets tired to get one's body involved, but with strands, it is not possible and even with light strands, high reps are quickly very difficult. Some trainers recommend training with 20 or more reps a set, however, I do not do more than 10, usually sticking to around 5, or with singles.
Sources for expanders are Lifeline USA (good expanders, good videos, but the cables are shorter and make some presses difficult, especially the Back Press). They have longer strands and other handles too. I use the hard handles now with Lifeline USA cables. The 5' cables allow one to work one's entire body, and people may find that superior for press assistance.
The "best" and most flexible system is perhaps the Hook. Never heard a bad thing about them and built to last.
Good reviews, but expensive, the Samson Chest Expander. I never used this, but cable loops are very useful.
Perhaps people here will be interested in a light, inexpensive, yet highly effect means of strength training. Whether for strength increases, balance, or corrective exercise, I think they should be tried. One may be missing out in something great.