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Starting Strength Wiki:About

*Welcome to The Starting Strength Wikia.*

It answers frequently asked questions on the Starting Strength Beginner Program aka "Rippetoe's" and how to properly perform the Squat, Deadlift, Bench Press, Standing Press, and Power Clean, as well as accessory exercises. Includes the original program and variations and goes into detail about every aspect of what the trainee can expect of the program and what the program expects of the trainee. Also includes dietary considerations, equipment needs, and injury prevention. A must read for those just joining the world of strength training, power lifting, weightlifting and bodybuilding or for veterans who want to brush up on the basics.

Come see more at The Starting Strength Wiki
Football Club Winterfell

Le **Football Club Winterfell**, plus connu sous le nom de **FC Winterfell** (souvent réduit à Winterfell) est un club professionnel de Westeros basé à Winterfell. Vainqueur de très nombreux titres nationaux et de quelques internationaux, il est depuis toujours le plus grand rival du club Ouestriens Port-Réal.

le club est fondé en 1905 par Mangor Stark. Le FC Winterfell s'impose au sommet du football Universelle dans les années 1960, en remportant notamment une éditions de la Ligue des Champions UAUF en 1964 (sa première). Dans les années 1990, le club possède l'une des meilleures équipes intergalactique, surnommée *The Wild Wolf* (« Les Loups sauvages »), qui remporte notamment leurs deuxième Ligue des Champions en 1994. Depuis 2005, elle devient l'équipe la plus forte avec Port-Réal sur le plan national et intergalactique, entre 2006 et 2011, le club atteint 6 fois la Demi-Final de la Ligue des Champions UAUF.

À domicile, le club évolue habituellement en Gris et Blanc. Le club évolue depuis 1919 au Stade du Nord, situé dans le centre de de Winterfell (Dans la nouvelle ville), dont la capacité est de 98 844 places depuis sa dernière rénovation en 2011.

Le FC Winterfell entretient des rivalités de longue date avec certains clubs, notamment le club de la capital de Westeros, Port-Réal) (la confrontation entre les deux clubs, est l'une des plus célèbres de l'histoire du football).

## Palmarès

* **Championnat de Westeros (24)**
	+ **Champion** : 1924, 1928, 1935, 1947, 1948, 1949, 1957, 1958, 1959, 1960, 1961, 1968, 1969, 1975, 1976, 1990, 1991, 1994, 1995, 2010, 2011, 2013, 2014 et 2016.
	+ Vice-champion : 1918, 1942, 1943, 1946, 1962, 1967, 1974, 1977, 1981, 1982, 1983, 2001, 2002, 2008, 2009, 2012 et 2015.
* **Coupe du Dragon (21)**
	+ **Vainqueur** : 1947, 1981, 1982, 1983, 1984, 1985, 1989, 1992, 1993, 1995, 1997, 1998, 2002, 2005, 2007, 2011, 2012, 2013, 2014, 2015 et 2016.
	+ Finaliste : 1919, 1927, 1939, 1990, 1991, 1994, 1996, 1999 et 2010.
* **Supercoupe de Westeros (6)**
	+ **Vainqueur** : 1929, 1930, 1938, 2001, 2004 et 2016.
	+ Finaliste : 1995 et 2000.
* **Coupe du Trône (5)**
	+ Vainqueur
	+ Finaliste
* **Coupe de la Liberté (2)**
	+ Vainqueur 1954 et 1999.
	+ Finaliste 1998.

* **Coupe Intergalactique (1)**
	+ **Vainqueur** : 1921
* **Ligue des Champions UAUF (3)**
	+ **Vainqueur** : 1964, 1994 et 2016.
	+ Finaliste : 1961, 1962, 1963, 1965 et 1973.
* **Ligue de l'Univers UAUF (2)**
	+ **Vainqueur** : 1964 et 1980.
* **Supercoupe de l'UAUF (2)**
	+ **Vainqueur** : 1964 et 2016
	+ Finaliste : 1994.
Pull-Up Videos

## Pull-Up Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Here are some possible variations that you could incorporate.

(NOTE: He is not getting full range of motion on these, you should be going down until arms are fully extended.)

EmbedVideo received the bad id "=EJzYaBhoeqQ" for the service "youtube".

If you aren't strong enough to do a bodyweight pull-up, try some (or all) of these ideas:

**Rack chins:**

EmbedVideo received the bad id "=vSdNnW05Xh4" for the service "youtube".

**Jumping pull-ups:**

EmbedVideo received the bad id "=BbLB2fyNsKQ" for the service "youtube".

**Band assisted pull-ups:**

EmbedVideo received the bad id "=fw3FnkqViKo" for the service "youtube".

**The Squat Video Page**
**The Bench Press Video Page**
**The Deadlift Video Page**
**The Press Video Page**
**The Power Clean Video Page**

**Back to The Starting Strength FAQ**
Starting Strength Wiki:Administrators

Different users have access to different functions of the site. While anyone can do most things on the site, including reading and editing, **administrators** can access a few additional functions.

## Administrator abilities

These additional functions are:

* Deleting and undeleting pages, page histories, and uploaded files.
* Locking (protecting) a page so it cannot be edited or renamed by users without admin rights.
* Blocking IP addresses or user names from editing; and very quick "rollback" of undesirable edits.
* Editing the interface by changing system messages and skins.

A **bureaucrat** can make other users into bureaucrats or administrators on their own wiki. However, he or she is not currently able to remove admin access from any user; please contact one of the community staff if you need that done.

Some Wikia staff members have full access to all Wikia. They will be shown in Special:Listusers/staff on any wiki. Wikia janitors have limited administrator access to all Wikia for cleanup purposes. These users will be shown on Special:Listusers/janitor on any Wikia. Please see the Central Wikia contact page for details on how to contact Wikia staff.

## Who are this wiki's administrators?

The "founder" of a wiki, the person who first requested it, is given administrator access automatically. Founders are also given bureaucrat access so they can make any other user on their wiki an administrator or bureaucrat. For a complete list of users with administrator access, see Special:Listusers/sysop.

You may also wish to list them on this page.

* User:Example

## How do I use administrator powers?

See the administrators' how-to guide for a guide on using admin functions.

## Becoming an administrator

For you to become an administrator, someone with bureaucrat access must make you one. On larger Wikia, there will usually be a community page for requests, with a page name such as "Starting Strength Wikia:Requests for adminship". On a smaller wiki, you may simply ask on the community portal or Forum, or ask a bureaucrat directly on his or her talk page.

If there are no active bureaucrats and you wish to become an administrator, please contact the community staff on the Central Wikia.

## What can administrators not do?

Administrators should not use their administrator powers to settle editing disputes; for example, to lock a page on a version he or she prefers in an editing dispute that isn't vandalism. Administrator powers should be used to help keep the wiki clear of vandalism, spam, and users who make malicious edits, but not for simple disagreements between users acting in good faith. Ideally an admin shouldn't be considered "in charge". The ideal admin is just someone who is trusted to have a few extra buttons and to use them for the benefit of the Wikia community.
Castral Roc Football Club

Le **Castral Roc Football Club** est un club de football basé à Castral Roc et fondé en 1894 sous le nom de *Roc City*. Le club devint le *Lannister Roc Football Club* en 1899 avant de prendre son nom actuel en 1907. L'équipe professionnelle évolue depuis 1954 au Lannister Stadium .

Le club connait sa période la plus faste de la fin des années 1920 jusqu'au début des années 1940. Castral Roc remporte alors le Championnat de Westeros, la Coupe du Trône et la Coupe du Dragon.

En 1975, le club chute et tombe en seconde division et y reste pendant 16 ans et reviens en King's League en 1981.

A l'arrivé de Talnoc Lannister à la présidense du club en 1981, le club dispose de moyen financier considèrable qui lui permet des recrutements ambitieux.

Le club reviens plus fort que jamais avec des nouvelles recrues comme Noé Alacotrez et Remy Sandman, qui avec l'équipe de Castral Roc vont redorer le blason du club en remportant plusieurs coupes dont 1 Ligue de l'Univers en 2001 et deux final de Ligue des Champions UAUF en 2003 et 2015 et remporter le Championnat de Westeros en 1986 et 1987.

Alors que en 2011, Talnoc Lannister (53 ans) dirige le club en tant que président, il tombe gravement malade et passe la présidense du club à sa fille Emma Lannister alors agé de 23 ans.

## Palmarès

* **Championnat de Westeros (7)**
	+ **Champion** : 1921, 1922, 1923, 1986, 1987, 2001 et 2015
* **Coupe du Dragon (2)**
	+ **Vainqueur** : 1922 et 1987
	+ **Finaliste :**  1928
* **Supercoupe de Westeros (1)**
	+ **Vainqueur** : 2002
* **Coupe du Trône (5)**
	+ **Vainqueur :** 1901, 1907, 1912, 1924, 1928

* **Ligue des Champions UAUF (0)**
	+ **Finaliste :** 2003 et 2015
* **Ligue de l'Univers UAUF (1)**
	+ **Vainqueur** : 1970

#### Coefficient UAUF

Le coefficient UAUF est utilisé lors des tirages au sort des compétitions intergalactique organisées par l'Union des Associations de l'Univers de Football. En fonction des performances des clubs sur le plan intergalactique, ce coefficient est calculé grâce à un système de points et un classement est établi.

 12
 13
 14
 15
Championnat d'Essos de football 2014-2015

### Classement

Le classement est basé sur le barème de points classique (victoire à 3 points, match nul à 1, défaite à 0).

Qualifications Universelle
**Ligue des Champions 2015-2016**
* Phase de groupes
* Tour de barrages pour non-champions
* **Ligue de l'Univers 2015-2016**
* Tour de barrages
* Troisième tour de qualifications
* Relégation
* Seconde Ligue
* **T** : Tenant du titre

* Abréviation

**P** : Promus de la Seconde Ligue

**C** : Vainqueur de la Coupe de la Liberté 2014-2015

**CT** : Vainqueur de la Coupe du trône 2014-2015
Military press

The **military press** is a variation of the overhead press weight training exercise.

The military press targets the deltoid muscles in the shoulders. Additionally, it works the core and legs, because the lifter must use them to help stabilize the weight.

The lift begins with the lifter standing heels together and the barbell on the anterior deltoids. The lifter then raises the barbell overhead by pressing the palms of his hands against the underside of the barbell.

## See also

* Press
* Clean and press
* Bent press
* Handstand press-up

## References

* Mark Rippetoe with Lon Kilgore, *Starting Strength*, The Aasgaard Company Publishers, 2005, ISBN 0-9768-0540-5

## External links

* www.exrx.net
* Seated Military Press animated instruction

nl:Military Press
ru:Армейский жим
Athletic Programs

## General

Westside for Skinny Bastards pt. III - In-Season and Off-Season Training

Bill Starr's Big Three: The Power Clean, Squat & Bench Press

"My athletes participate in a weight training program primarily for strength. I feel that a stronger athlete is a better athlete, so my programs attempt to increase the total strength level of the entire body. There are different physical requirements for different positions, for example, defensive linemen and quarterbacks. But in terms of a strength program, I do not treat them differently. I start everyone with "The Big Three": power clean, squat and bench press". - Bill Starr from the book "Getting Stronger" by Bill Pearl, published in 1986. Directions - Football "Big Three" six week off-season program. Before each session, do 10-15 minutes of stretching and abdominal exercises. In addition to the "Big Three" perform two sets of leg extensions and leg curls to prevent knee injuries. Stretch 10-15 minutes after the workout.
Goals: To strengthen all the major muscle groups and to develop muscle balance.

Monday – Heavy Day

Powerclean – 5 sets of 5

Bench – 5 sets of 5

Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.

Wednesday – Light Day

Powerclean – 5 sets of 5

Benchpress – 5 sets of 5

Squat – 5 sets of 5

Use the weight of the third set of the heavy day as the top end for the light day.

Friday - Medium

Powerclean – 5 sets of 5

Benchpress – 5 sets of 5

Squat – 5 sets of 5

Use the weight of the fourth set of the heavy day as the top end for the medium day.

**Back to "More Programs"**

**Back to The Starting Strength FAQ**
IronMind

File:IronMind logo.gif
**IronMind** is a California-based company, founded in the late 1980s, that manufactures and sells a wide variety of strength training equipment, accessories and related materials. IronMind's president is Randall J. Strossen.

Perhaps their most popular product is the **Captains of Crush** line of hand grippers. The stronger models of these grippers offer levels of resistance far beyond the grippers that are typically found in sporting goods stores.

The ten models and their resistance levels are:

 No. 4 | 365 lb.

IronMind runs a certification program for officially closing the No. 3 and No. 4 models. Only five people (Joe Kinney, Nathan Holle, David Morton, Tommy Heslep and Magnus Samuelsson) have been certified for closing the No. 4.

On July 29, 2008, IronMind announced that they would add a certification for closing the No. 3.5 Captains of Crush Gripper.

Another product from IronMind that gains lots of attention is the **Rolling Thunder** One-Handed deadlift apparatus. It has a thick rotating handle that helps to train the grip. There's a Rolling Thunder World Championship to see who can lift the most weight with this deadlift handle. The current world record was set by Mark Felix in January 2008 at just over 300 pounds.

IronMind also has a certification program for their **Red Nail**, a feat of short steel bending that showcases one's wrist, hand, and upper-body strength. John Brookfield was the first person to bend this Red Nail, in 1995.

IronMind compiles and publishes the quarterly strength journal *MILO*. *MILO* is the only U.S. iron game publication to be accredited to cover the Olympics; the Beijing Olympics will be the fourth Olympic Games that IronMind will be covering.

## External links

* IronMind.com

File:Factory USA.svg*This United States corporation or company article is a stub. You can help Wikipedia by expanding it.*
es:IronMind
StrongLifts 5x5

StrongLifts.com is a free site with strength and muscle building guidance. The 5x5 program is one that I've seen recommended several times as a good way to get started with heavy lifting.

The two basic workouts are

 Barbell Rows 5×5 | Deadlift 1×5

## Related

* squat
* bench press
* overhead press
* barbell
* deadlift

## External links

* http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
Hindu squat

The **hindu squat** or **Uthak-bethak** (Hindi: Standing and sitting) is an Indian calisthenic bodyweight exercise used by Indian wrestlers and other athletes to build leg endurance and strength.

Unlike a normal squat, the heels are elevated, shifting the knees far forward. This places more stress than usual upon the knee joint, both the knee extensors (quadriceps) and the ligaments as well, when highly flexed at the bottom if hyperflexion begins to occur. Due to the increased stress, there is a higher risk of injury to the knee while squatting this way, especially if done ballistically. Some feel that this risk is not worth doing the exercise, others that doing it with control and awareness will overtime strengthen the knee in response to the increased stress to become more resistance to other injury.

Due to the elevated heels, the plantar flexors are recruited more than in regular squats.

Due to the lack of stability in the exercise compared to a normal squat, adding additional weight must be done more conservatively. Barbells are not a good idea, but rather something affixed to the body such as weighted clothing or using a medicine ball. The exercise is more suited to higher repetitions which compensate for the lack of maximum resistance. Even when adding it, one can build up to higher repetitions with a lower weight before switching to a higher one.

## Variations

* The hands may remain stationary throughout the exercise, or move in tune with the movement
* Breathing may be done normally (exhaling on the concentric) or reversed (inhaling on the concentric). Any negative or positive effects one way or the other are hard to notice due to the lack of resistance, and are more of a cardiovascular consideration.
Dip bar

A **bar dip** is a piece of fitness equipment that consists of a U-shaped bar, usually about 1" (2.5 cm) in diameter, which surrounds the user's body at the waist. The user grips the bar with both hands, and supports their bodyweight on it. The exercise is often performed in conjunction with the user wearing a dip belt and additional weight to increase resistance.

The exercise involves raising and lowering the body with the triceps, chest, rhomboid, and deltoid muscles. By leaning forward the user can work the chest more and the triceps less. Conversely, by keeping the body upright, the triceps are worked to a greater extent than the chest.

An image of a bar dip is here: http://www.frixo.com/sites/fitness/exercises/dips.html

*This article about sports equipment is a stub. You can help Wikipedia by expanding it.*
Biceps curl

File:StandingBarbellCurl.jpg
The **biceps curl** is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:

* size
* definition
* strength
* stamina

Biceps curls can be done using any of the following equipment:

* Dumbbell(s)
* Barbell
* E-Z bar (also known as a "Bent bar")
* Cable machine
* Biceps curling machine
* Nautilus equipment

Although the exercises differ, a common factor of each is a 'curling' motion, where a weight—attached to an item of equipment listed above—is moved through an arc, primarily using the strength of the biceps. The biceps is contracted to lift the weight upward through the arc, to a point where further movement is not possible. It is important that the elbow remain next to the body during this motion as to keep stress on the biceps. The biceps is then extended, lowering the weight back through the arc, to the start position. This contraction and extension together constitute a single repetition.

## Variations

 File:PreacherBenchBicepsCurl.JPG
Several variations on the biceps curl transfer some of the load from the biceps to other flexors of the elbow. One group of variations involves postures that hold the elbows in front of the trunk, shortening the biceps and forcing the brachialis to do more work. Variations on this theme include the **preacher curl** where the elbows rest upon a sloped bench, the **concentration curl** where the elbow is braced against the inside of the knee, and the **prone incline curl** performed lying prone on an inclined bench, where the force of gravity holds the upper arms in front of the trunk.

The biceps curl is usually performed with the palms supinated (facing upwards). Turning the palms inward transfers load from the biceps to the brachioradialis. Variations on this concept include the **hammer curl**, performed with the palm inward, neither pronated nor supinated,[1] and the **reverse curl**, with the palms pronated (facing downwards).[2] Another variation, the **Morelli Curl** uses a traditional over-under or powerlifting grip with one palm supinated and the other pronated. The concentric component of the lift is emphasized in the pronated arm, while the eccentric component emphasizes the supinated arm.

es:Curl de bíceps
fr:Flexion du biceps
nl:Dumbbell curls
pt:Rosca bíceps
sv:Hantel armböj
Ligue des Champions UAUF 1956-1957

Organisateur(s)
 Édition
 Participants

 Finaliste
 Meilleur(s) buteur(s)

La **Ligue des Champions UAUF 1956-1957** a vu la victoire de Liberty City

Port-Réal retrouve la final comme celle de 1955-1956 face à Liberty City.

22 équipes ont pris part à la compétition qui s'est terminée le 5 Juin 1957 par la finale au Stade de l'Ordre sur Coruscant

Plusieurs équipes représentes le même Pays / Monde / Planète / Galaxie comme :

**Westeros** : Castral Roc et Port-Réal

**Terre du Milieu** : Mordor Saint-Sauron et Royaume de Rohan

**Région d'Asgard** : Royaume d'Asgard et Jotunheim

## Quarts de finale

 AC Atlantis
 **Céléstia** | **2** - 1

### Finale

Stade : *Stade de l'Ordre, Coruscant*

But pour **Liberty City** : *James Galtik*

## Meilleurs buteurs

 2
 3
Exercise machine

An **exercise machine** is any machine used in exercise. These range from simple spring-like devices to computerized electromechanical rides to recirculating-stream swimming pools. An **ergometer** is an apparatus for measuring the work performed by exercising (or an exercise machine equipped with such an apparatus) as used in training or cardiac stress tests or other medical tests.

## Resistance machines

### Weight machines

*Main article: Weight machine*
Weight machines use gravity as the primary source of resistance, and a combination of simple machines to convey that resistance, to the person using the machine. Each of the simple machines (pulley, lever, wheel, incline) changes the mechanical advantage of the overall machine relative to the weight.

### Other kinds of resistance machines

* Friction machines
* Spring-loaded machines (including Bowflex)
* Fan-loaded machines
* Fluid-loaded machines
* Bullworker
* Hydraulic Equipment
* Whole body vibration
* Outdoor gym

## Endless-path machines

### Running/Walking machines

* Treadmill
* Elliptical trainer

### Elliptical machines

Ellipticals (elliptical machines) are a combination of stair-climbing and a treadmill. Generally it contains two tracks upon which the user stands; when he or she moves his or her legs, they describe an elliptical motion (hence the machine name). Some ellipticals have magnetic resistance controls that add difficulty to doing the motion.

### Glider machines

This machine allows the user to stand on two separate foot pedals and use their own muscles to create the movement. The stabilized movement can be likened to that of a "swing set" for each leg.

### Climbing machines

Also named stair-climbing machines, they work the user's legs as he/she pumps pedals up and down, much like climbing stairs. Some climbing machines have handles to push and pull to exercise the whole body.

### Rowing machines

Rowing machines, also named rowers, simulate the body movements of using a rowing boat.

## See also

* Exercise equipment
* Sports Medicine
* Rehabilitation
* Statics

*This article about sports equipment is a stub. You can help Wikipedia by expanding it.*
lt:Treniruoklis (sporte)
Muscle Atrophy

Redirect to:

* Muscle atrophy

This is a redirect from a title with another method of capitalisation. It leads to the title in accordance with the Wikipedia naming conventions for capitalisation, and can help writing, searching, and international language issues. Apply one of the below templates to redirects created for this purpose. Other variants should use one of the other redirect templates such as from alternative spelling or from alternative name.

Pages linking to any of these redirects may be updated to link directly to the target page. However, do not replace these redirected links with a piped link unless the page is updated for another reason.

For more information, see Category:Redirects from other capitalisations.
Range of motion

**Range of motion** or (**ROM**), as used in the biomedical and weightlifting communities, is the measurement of the achievable distance between the flexed position and the extended position of a particular joint or muscle group. The act of attempting to increase this distance through therapeutic exercises (range of motion therapy—stretching from flexion to extension for physiological gain) is also sometimes called range of motion.

A person who uses a wheelchair may improve the range of motion in their spine, hips, knees and ankles by using a standing frame, if possible. It is necessary that the gain in joint range be accompanied by the gain in function of the muscles which control that particular range of motion.

Measuring range of motion
As measurement results will vary by the degree of resistance, two levels of range of motion results are recorded in most cases.
Passive range of motion, where another person, such as a caregiver or therapist, moves the joint.
Active (or manual) range of motion, where the individual moves the joint themselves.
Free active movements - the only resistance is the weight of the limb or body and the force of gravity that it fights. Free active movements are generally performed to increase and retain strength and flexibility.
Resisted active movements - for resistance, weights are added to the limb, a physician, therapist or another person applies pressure, or a stretch band is used. Resisted active movement exercises are used to increase strength and endurance.

A goniometer is used to measure ROM. The segments of a goniometer include the stationary arm, protractor, fulcrum and movement arm.
Deadlift - back problems

HI, my lower back just above the tail seems to twinge / pop when i try and perfrom a heavy deadlift although i have been deadlifitng for some years. Not sure why this is but i think i need to leave the heavy deadlifting until my back recouperates. I LOVE deadlifts! My question is what can i do instead of a deadlift whioch is just as good? I perfrom the big 3 so already doing squats. Should i do wegihted chins? Any help would be appreciated.

Mark
Bent-over row

File:DumbbellBentOverRow.JPG
A **bent-over row** is a weight training exercise that targets the latissimus dorsi muscle.

The exercise is performed with one knee and one hand on the same side of the body braced on a bench with the back straight and parallel to the ground, and the other hand holding a weight with the arm extended. The weight is lifted towards the hip until elbow bends past 90° and the humerus is in line with the back, then lowered to the original position.

A variation of this exercise can be performed using a barbell. This version uses both arms to lift a barbell from the floor to the stomach in a bent-forward position. The hands are kept pronated and the back straight.

The bent over row is a much used exercise in training for both bodybuilding and powerlifting as it is a good exercise for increasing strength if carried out correctly.

## External links

* Animation and description a dumbbell row
* Video demonstration of a barbell row
* Animation and description a barbell row

pt:Remada unilateral
ja:ベント・オーバー・ローイング
Lon Kilgore

Lon Kilgore

Professor **Lon Kilgore** graduated from Lincoln University with a B.Sc. in biology and he earned a PhD from the Department of Anatomy and Physiology at Kansas State University’s College of Veterinary Medicine. He has competed in weightlifting to the national level since 1972 and coached his first athletes from a garage gym to national-championship event medals in 1974. He has also competed in powerlifting, the first CrossFit Total event, golf, wrestling and rowing. He has worked in the trenches, as a coach or scientific consultant, with athletes from rank novices to professionals and the Olympic elite, and as a collegiate strength coach. He was co-developer of the Basic Barbell Training and Exercise Science specialty seminars for CrossFit (mid-2000s). He was a certifying instructor for USA Weightlifting for more than a decade and a frequent lecturer at events at the U.S. Olympic Training Center. He is a decorated military veteran (sergeant, U.S. Army). His illustration, authorship and co-authorship efforts include the best-selling books “Starting Strength” (first and second editions) and “Practical Programming for Strength Training” (first and second editions), recent releases “Anatomy without a Scalpel” and “FIT,” CrossFit Journal columns, numerous guest blog articles, textbook chapters, and numerous research-journal publications. His professional goal is to provide the best quality, most practical, most accessible and highly affordable educational experiences to fitness professionals through his university work, through his AnatomyWOD, PhysiologyWOD and through the YogaWOD course, derived from his and Julie Hanson's new book "Deconstructing Yoga: A Secular Guide to Learning & Teaching". His students have gone on to become highly notable figures in weightlifting, powerlifting, cycling, fitness and academia.﻿

**Back to The Starting Strength FAQ**
Dan John's Big 21

The best overall program we ever used was the
“Big 21,” but we also used lots of adaptations for
other athletes, like Paul Northway and Taylor
Arrigo-Jones.

The “Big 21” DEMANDS a lot of
conservative weight selections the first week or
so and rewards the athlete with new levels of
strength and toughness. The downside? Near
exhaustion for someone not “in shape!”

The Big “21”

Monday, Wednesday, and Friday

Three Lifts only!

Clean and Press

Power Snatch

Power Clean and Jerk

Now, the confusing part!

Each workout, add five pounds to the

Opening Weight. After three weeks,

Opening Weight will be 45 pounds more!

Rules:

1. All reps must be successful!

2. Start each rep from the floor with heels together, feet pointing out to 45 degrees. (You can choose NOT to do this...editor)

3. Do each rep under control-start with hips down, and fully extend!

Note well: each of the three lifts is to be done each of the three days a week. In addition, one is expected to add five pounds to EACH lift all
nine workouts...over the three weeks. I have laughed many times when people have “adapted” this program and told me in an email that it wasn’t very hard. One guy only did presses on Monday, snatches on Wednesday and
jerks on Friday...and noted the 21 reps were a breeze.

Sure! That was only 1/3 of the workout each day. What always amazed the athletes is how fast this workout goes. Constant plate moving seems to speed the lifting up. Reps and Sets...for each of the three lifts!

Opening Weight x 5

Add five pounds x 5

Add five pounds x 5

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Add five pounds x 1

Total Repetitions: 21

You see: the Big 21!
Record end weight Clean & Press Snatch Jerk

Session One \_\_\_\_ \_\_\_ \_\_

Session Two \_\_\_\_ \_\_\_ \_\_

Session Three \_\_\_ \_\_ \_\_

Session Four \_\_\_\_ \_\_\_ \_\_\_

Session Five \_\_\_\_ \_\_\_ \_\_\_

Session Six \_\_\_\_ \_\_\_ \_\_\_

Session Seven \_\_\_\_ \_\_\_ \_\_\_

Session Eight \_\_\_\_ \_\_\_ \_\_\_

Session Nine \_\_\_\_ \_\_\_ \_\_\_

One hint: you may wish to only do “threes” on
the Clean and Jerks. At the end of three weeks,
take a week off of heavy lifting, then go to the
Transformation Program for a week or two
before repeating.

Assuming a 45# start weight for the first lift (Clean and Press) would look like:

45x5, 50x5, 55x5, 60, 65, 70, 75, 80, 85x1.

or

1. 45 x 5

2. 50 x 5

3. 55 x 5

4. 60 x 1

5. 65 x 1

6. 70 x 1

7. 75 x 1

8. 80 x 1

9. 85 x 1

Repeat for the other two lifts (Power Snatch and Power Clean & Jerk), with appropriate weights for each lift.

**Back to The Starting Strength FAQ**

**Back to "More Programs"**
Abdominal exercise

Abdominal exercises are those that affect the abdominal muscles (colloquially known as the **stomach muscles**).

## Breakdowns

The anterior abdominal wall is made up of 4 muscles-- the rectus abdominus muscle, the internal and external obliques, and the transversus abdominus.

## Effectiveness of abdominal exercises

The effectiveness of abdominal exercise is measured using electromyography (EMG) relative to the  traditional crunch. The following ranks abdominal exercises from best to worst in terms of activity detected by the EMG measures:

## Safety of abdominal exercises

Abdominal exercises also put some degree of compressive force on the lumbar spine, putting unwanted stress on the lower back. A study of twelve exercises concluded that no single exercise covered all abdominal muscles with high intensity and low compression.

	+ Crunch with feet anchored
	+ Crunch with feet free
	+ Bicycle crunch
	+ Hanging straight leg raise
	+ Crunch with feet anchored
 * High challenge, higher compression
	+ Straight-leg sit-up
	+ Bent-leg sit-up

	+ Supine straight-leg raise
	+ Supine bent-leg raise
	+ Hanging bent-leg raise
	+ Static cross-knee crunch**

## External links

* Abdominal Muscle Dysfunction/Weakness Test
* Abdominal Exercises: Pictures and Descriptions

sr:Vežbe abdomena
Lifting stone

File:Djupalonsandur stones in Iceland.JPG
**Lifting stones** are common throughout northern Europe, particularly Scotland, Iceland, Scandinavia and northern England. They were usually heavy local stones, without any modification, with the challenge being to lift such a stone, proving your strength. Some of the stones are in fact so heavy that there has been no authenticated lift in modern times, only legend.

Lifting stones have often been incorporated into the World's Strongest Man competitions.

One such stone, *Clach-ultaich Iain Ghairbh MhicGilleChaluim Ratharsair* is at Duntulm, Skye, Scotland and is said to weigh about a ton.

Lifting stones is also a traditional sport in the Basque Country, where it is called *harri jasoketa*. There are several varieties, particularly using round stones and rectangular ones. The goal can be raising and dropping a stone of certain weight as many times as possible or simply raising once a most heavy stone in order to beat a record. Most famous Basque stone-lifter was Iñaki Perurena, now retired, who established several records.

## Stone carrying

The **stone carry** or **stone walk** is a traditional Scottish athletic event involving the carrying of large stones down the field of competition.

The rules are simple: the competitors each pick up a pair of very heavy stones equipped with iron handles, and they each carry the paired stones as far down the field as they can. The length of the field varies depending on the site, but a hundred feet is typical.

If two or more competitors carry the stones the entire length of the field, heavier stones are then used. At the New Hampshire Highland Games, the record carry (as of 2004) is a pair of stones weighing 508 pounds (230 kg) carried just under 100 feet (30 m).

The game probably originated as an outgrowth of the need to clear stones from agricultural fields.

A similar Basque sport is the *ontzi eramatea* where the weights were originally milk canisters.

## External links

* Rules from the Southeastern Scottish Amateur Athletic Association
* NHSCOT Heavy Athletics records

## See also

* Strongman (strength athlete)

*This article incorporates text from "Dwelly's [Scottish] Gaelic Dictionary" (1911)*

es:Harri-jasotze
eu:Harri jasotze
Tunnelvision

## *Horizons*

"**Tunnelvision**" is the 14th track from Starset's fourth album, *HORIZONS*.

## Background

The song premiered on October 21, 2021 in a Youtube livestream to celebrate the album's release.

## Lyrics

blind—you wouldn't see what's real if it hit your eyes

lies—and fantasies to deal cause you're dead inside

so go on, put up defenses

pretend there’s no consequences

but it's just a dog and pony show

why feel it when you can hide it

don't look at it just deny it

but i hate to say i told you so

can you feel the heat come from the gun

sending out the truth bombs, ten kiloton

marching to the beat to oblivion

hiding behind the web you have spun

tunnel vision

tunnel vision

tunnel vision

tunnel vision

gaslight gaslight flames

hide the fire of a straw man burning

close-mind one-side games

from a liar who won’t stop subverting

now you're narrowing your logic

it's blurry and kind of toxic

but you're full of braggadocio

this was something you incited

you opened up and invited

and i hate to say i told you so

can you feel the heat come from the gun

sending out the truth bombs, ten kiloton

marching to the beat to oblivion

hiding behind the web you have spun

tunnel vision

tunnel vision

tunnel vision

tunnel vision

you took me for a fly

and fancied yourself a spider in a web of little lies

what a nice surprise

when the curtain's pulled back you can see the whole trap inside

and now the emperor has got no clothes

what a lovely show

when your cover's blown you'll never know cause you can't see past your nose

can you feel the heat come from the gun

sending out the truth bombs, ten kiloton

marching to the beat to oblivion

hiding behind the web you have spun

tunnel vision

tunnel vision

tunnel vision

tunnel vision

## Videos

```

```
Feats of strength

**Feats of Strength** are acts strongmen exhibit to showcase their great strength. They often require immense hand and finger strength, as well as core musculature. Modern feats of strength are usually performed strongman competitions, fitness exhibitions, evangelical presentations, circuses or festivals and even on television programming.

'***List of some of the most well known Feats of Strength performed** :'*

* Ripping a phone-book in half
* Tearing a deck of playing cards in half
* Bending nails, bolts or bars of steel by hand
* Lifting large weights overhead (From people to huge dumbbells like the Inch Bell 172lbs)
* Holding back pulling horses, motorcycles, even airplanes have been held from takeoff
* Rolling up frying pan
* Ripping License Plates in half
* Breaking chains
* Breaking wooden baseball bats
* Driving a nail through a board by hand
* Closing super heavy-duty hand grippers
* Bending horseshoes
* Bending or breaking hand tools (*wrenches,screwdrivers,steel hammers, crowbars ect...*)
* Pulling apart regulation handcuffs or shackles
* Picking up massive weights with one finger usually through an attached steel ring
* Stone lifting(*comes from the ancient tradition of lifting manhood stones in some cultures*)
* Hand balancing
* Levering heavy sledgehammers by the handle to the nose or wavering from the ground
* Bursting soda or beer cans by squeezing them with one's hands
* Biting through nails, spikes or chain (old time feat of strength rarely performed made famous by legendary strongman Joseph L. Greenstein aka: The Mighty Atom)

*All feats of strength of course require a high level of functional strength to perform but some require a certain degree of technique or they can be nearly impossible no matter what level of power one can generate.*

Criss Angel performs feats of strength as part of his television show Mindfreak, although it is not clear how much of his performance is actual strength and how much due to prestidigitation. Olympic weight lifters perform movements which require great skill as well as incredible strength, and spend many years perfecting their lifts, (particularly the snatch) before heavier weights are attempted. Powerlifters, on the other hand, perform lifts which consist of pure strength with very little body movement or skill *compared* to Olympic weightlifting. The deadlift, for example, is a powerlifting movement which consists almost entirely of pure strength.

## References

http://www.strongmanfeats.com ( How-To's and many Feats of Strength video clips from strongmen and strongwomen performers from around the world )
List of American weightlifters

A

* Paul Edward Anderson

B

* Wes Barnett
* Bob Bednarski
* David Mark Berger
* Isaac Berger
* Jacquelynn Berube
* James Bradford (weightlifter)
* Casey Burgener
* Robin Byrd-Goad

C

* Tommy Calandro
* Mark Cameron
* Dan Cantore
* Oscar Chaplin III
* Derrick Crass

D

* John Davis (weightlifter)
* Joseph DePietro
* Gary Deal
* Joseph Dube
* Henry Duey

E

* Clyde Emrich

F

* Sibby Flowers

G

* Peter George (weightlifter)
* Vince Gironda
* Tom Gough
* Phil Grippaldi
* Gary Gubner

H

* Shane Hamman
* Cheryl Haworth
* Cara Heads
* Mark Henry
* Rick Holbrook
* Dane Hussey

J

* Lee James
* Arlys Johnson-Maxwell

K

* Mike Karchut
* Peter Kelley
* Russell Knipp
* Tommy Kono
* Frank Kugler

L

* Fred Lowe

M

* Mario Martinez (weightlifter)
* Sam Maxwell
* Tim McRae
* Jeff Michels

N

* Tara Nott

O

* Oscar Osthoff

P

* Ken Patera
* Derek Poundstone
* Joe Puleo

R

* Joe A. Rector
* Don Reinhoudt
* Louis Riecke
* Melanie Roach

S

* Harold Sakata
* Cal Schake
* Norbert Schemansky
* Rich Schutz
* David Sheppard (weightlifter)
* Frank Spellman
* Stanley Stanczyk

T

* Anthony Terlazzo
* John Terry (weightlifter)
* Richard Tom

U

* Roberto Urrutia

V

* Rob Van Dam
* Chad Vaughn
* Charles Vinci

W

* Curt White
* Bruce Wilhelm
* Frederick Winters
Press Videos

## Press Instructional Videos

You'll need Adobe Flash installed to view the videos on this page.

Free Download Here.

Videos are available for download from Crossfit Videos or from The Download Section

**Watch all the Press Videos in Sequence Here**

### Mark Rippetoe: Press Instruction 1

Bar, scapula, mid-foot in line. Squishy shoes suck. Elbows forward. Snakes.

### Mark Rippetoe: Press Instruction 2

Squeezing everything from the floor up, get under the bar, move the torso forward, knees.

### Mark Rippetoe: Press Instruction 3

No spotting the press, bar close to your face, get under the bar.

### Mark Rippetoe: Press Torso Positions

**The Squat Video Page**
**The Bench Press Video Page**
**The Deadlift Video Page**
****The Press Video Page****
**The Power Clean Video Page**

**Back to The Starting Strength FAQ**
Indian clubs

**Indian clubs** belong to a category of exercise (and juggling) equipment that was popular in the late 19th and early 20th century in Europe, the British Commonwealth and the United States. They comprise bowling-pin shaped wooden "clubs" of varying sizes and weights, which are swung in certain patterns as part of an exercise program. They can range from a few pounds each, up to special clubs that can weigh as much as 50 pounds. They were used in carefully choreographed routines where the clubs were swung in unison by a group of exercisers, led by an instructor in the front, similar to modern aerobics classes. The routines varied according to the group's ability and the weight of the clubs used.

Indian clubs derive their name from the much larger and heavier objects of similar shape traditionally used by martial artists and Kushti wrestlers in India to train for strength. The practice of swinging such clubs to develop physical fitness was first introduced to England by British soldiers who had studied the discipline while stationed in India during the 1800s.

They were exceptionally popular during the health craze of the late Victorian era, used by military cadets and well-heeled ladies alike, and even appeared as a gymnastic event in the 1904 and 1932 Olympics. Gymnasiums were built just to cater to club exercise groups. The popularity of the Indian Club waned in the 1920s and 1930s as organized sports became more popular. Regimented exercise routines, like those requiring Indian clubs, were relegated to professional athletes and the military, who had access to more effective and modern strength training equipment.

While torches and other sticklike objects have been used in juggling for centuries, the modern juggling club was inspired by the Indian club, which was first repurposed for juggling by DeWitt Cook in the 1800s.

There are current physical fitness enthusiasts who have revived the popularity of Indian clubs in the modern day, citing the aerobic exercise and safety advantages over traditional free weight regimens. There are nostalgic replicas of the original clubs being manufactured, as well as modern engineering updates to the concept, such as the Clubbell.

## See also

* Varzesh-e Pahlavani
* toss juggling

## External links

* *Modern Club Swinging and Pole Spinning: Free Downloadable Book*
* *Club Swinging Bibliography*
* *Documentary Video of Iranian Club Swinging*
* *Exercises with Clubs*, by Dio Lewis, M.D., 1862
* *Indian Club Exercise*, by Sim D. Kehoe, 1866
* Indian Club Exercises from *Athletic Sports for Boys*, by Dick and Fitzgerald, 1866
* *Dick's Indian-Club Exercises*, 1887
* *Gymnastic Nomenclature for Apparatus and Indian Club Movements*, 1949
* *The Clubbell: The Indian Club Reappears*, 2003
* Club Swinging Resource Page
Quadriceps femoris muscle

*"Quads" redirects here. For other uses see Quad*
The **quadriceps femoris** (**quadriceps**, **quadriceps extensor**, **guads** or **quads**) includes the four prevailing muscles on the front of the thigh. It is the great extensor muscle of the knee, forming a large fleshy mass which covers the front and sides of the femur.

It is subdivided into separate portions, which have received distinctive names.

* Rectus femoris occupies the middle of the thigh, covering most of the other three quadriceps muscles. It originates on the ilium. It is named from its straight course.

* The other three lie deep to rectus femoris and originate from the body of the femur, which they cover from the trochanters to the condyles:
	+ Vastus lateralis is on the *lateral side* of the femur.
	+ Vastus medialis is on the *medial side* of the femur.
	+ Vastus intermedius lies between vastus lateralis and vastus medialis on the *front* of the femur.

All four parts of the quadriceps muscle attach to the patella via the quadriceps tendon.

The quadriceps is also involved in Lombard's Paradox.

## Actions

All four quadriceps are powerful extensors of the knee joint. They are crucial in walking, running, jumping and squatting. Because rectus femoris attaches to the ilium, it is also a flexor of the hip. This action is also crucial to walking or running as it swings the leg forward into the ensuing step.

## Additional images

Knee diagram.pngKnee diagramGray351.pngCapsule of right knee-joint (distended). Lateral aspect.Gray432 color.pngCross-section through the middle of the thigh.Gray430.pngAnterior aspect of right leg.Gray1238.pngFront and medial aspect of right thigh.Gray1240.pngLateral aspect of right leg.LegExtensionMachineExercise.JPGThe *leg extension* is an isolation exercise.
## External links

* Duke Orthopedics *quadriceps\_muscle*
* *Muscles/Quadriceps at exrx.net*
* Roche Lexicon - illustrated navigator, at Elsevier *39960.000-1*
* Anatomy of the Quadriceps Muscles - Fitstep.com

*This article was originally based on an entry from a public domain edition of Gray's Anatomy. As such, some of the information contained herein may be outdated. Please edit the article if this is the case, and feel free to remove this notice when it is no longer relevant.*

de:Musculus quadriceps femoris
es:Cuádriceps
fr:Muscle quadriceps fémoral
hr:Četveroglavi bedreni mišić
it:Muscolo quadricipite femorale
he:השריר הארבע ראשי
la:Musculus quadriceps femoris
nl:Musculus quadriceps femoris
ja:大腿四頭筋
pl:Mięsień czworogłowy uda
pt:Quadríceps
ro:Cvadriceps
sl:Štiriglava stegenska mišica
fi:Nelipäinen reisilihas
sv:Quadriceps
zh:股四頭肌