lets all give a helping hand this holiday

everyone list their one favorite excercise for the following so we can all copy it:

1) gym excercise for the caber. (include description of how the hell to do it.)

2) core excercise.

 

my favorites:

(caber) take a heavy dumbell and grab handle with both hands. drop down into caber stance and throw dumbell up above head.

(core) 16# hammer winds - sets of 10 relaxed winds - go one direction and then the other. do 60 reps total, 2x a week - I think something more explosive though might help my core training- Rick? medicine ball slams? where do you get a wall?

 

I WANNA HEAR MORE ABOUT USING TIRES AND SLEDGE HAMMER

Will,

I use the brick wall at the school four blocks from my house. No windows below 25-30', so I'm pretty "safe" there.  After all my tax dollars are being spent for upkeep of the schools and my twins aren't old enough to go to school yet, so I might as well get some benefit.

A core favorite of mine is to load an cheap bar w/ 135 - 185 lbs, clean and press it overhead, then start walk/run for time (keeping it pressed overhead the whole time).  I've got some friends that train for strong man and we'll set up a course with a 2 or 3 cones to go around.  The more changes in direction the more it works the core.  Slowest time buys after training beverages.  Usually try to cover 80-100 yards.  Might be difficult in the Syracuse snow.

Rick

Edited by kgb1

caber- I like Will's dumbell thing - also caber cleans - caber on ground -go grab the under the big end in a fingers linked caber grip -u can pull from the ground or raise to hip high and do drops and pops or run in place like a caber run up then quickly do a jump stop drop and pop......................................core - ain't nothin' in the world like a proper Russian twist - grab a 10lb plate to start- sit on a bench where you can hook your feet/toes under something(I use a loaded bar or a couple of big dumbells, whatever) - with only your butt on bench, lay back to a suspended horizontal position and start twisting as far from side to side as possible w. straight arms 3 x10reps- I'm moving to a 35lb plate next week - I've got muscles under my "soft jiggle" ......I swear! 

M-BAAB wrote: Will = medball wall slams can be done w. a sheaf against almost any type of strong wall - be violent w. these. Both ways and overhead.KILL THE WALL.

Baab I haven't seen these done before, can you post up some pics or explain the movements.  Also what weight medicene ball are you using?

I would say I deadlift for Caber, but I have to be honest, I use it on WOB also.  Core is more personal.  Tell them Mike. 

 

M-BAAB wrote: If the dead/front is heavy enough - who needs core , right?

 

That's a fact.

For Caber...Caber toss itself...

For Core...press a stone overhead and walk uphill...

What are all these "gym exercises" people keep talking about? I'm confused...I thought gyms were where they played basketball...?

Will, the Partial Deads (4") off season.  Did them once w/ Big Brother - never seen again .  I think nesa ( not sure what a nesa is) must be a B. Troupe club member.  Bob was all about training the caber for the caber .  I recall Bob talking about length (21'-22') not so much weight. 

DD Stewart .     

I had a campus cop friend who would let me in the gym at school at midnight to deadlift when I was a ute.  I would have some wild sessions there at night.  People are out at the club and I am coming in from a session.  I can appreciate 17/20.

Did I just read an excuse from David?? No way, I must've have read it wrong.

17/20...How do you throw bigger cabers? (chorus chimes in from behind)...You throw bigger cabers!

What is a ute?

Edited by cabertosser

Did anyone notice Little Red Willie doing 60 hammer winds? Most of us am's don't wind that much in a month - maybe THAT'S why they get paid?

C. Smith wrote: M-BAAB wrote: If the dead/front is heavy enough - who needs core , right?    That's a fact.

At least if you don't wear a belt.  I NEVER wear a lifting belt.

 

For the caber I like two things:

• Jump Shrugs - I use straps and start with the bar on the pins at about knee level.  I stand up with it and then lower it until my hips are about at a 1/4 squat position and then explode up using the hips/lower back, then coming up on the toes while violently contracting the traps.  I usually do 3 sets of 3 and get about 4" of air with 315 - 365.

• Band caber jumps - I have a really heavy band that the WVU football team uses for stretching.  I loop it around the bottom of a support post in the basement and face away from the post.  I bring the other end between my feet and around the top of my hands - behind both thumbs with the hands in a praying/caber position.  I then take one step out from the post to get tension on the band, hop into a caber pull position and explode up and out as hard as possible.  The hands don't move, but it's great for the hips/legs.  3 sets of 8 is good.

For the core I really like Ryan's core crusher squats.

I also have developed a rehab/maintenance complex for my lower back issues: 

• Inversion table
• Inversion table situps
• Posture - sleep w/ three pillows under knees, lock back of office chair so I have to sit upright (not leaned back w/rounded lower back), and put feet on 3" platform at office chair to bring knees up
• Press-up stretches, also doing them with each knee pulled forward in an Army man crawl position
• High rep glute ham raises, reverse hypers, and hungarian core blasters
  

Mike Wills wrote: For the caber I like two things: Jump Shrugs - I use straps and start with the bar on the pins at about knee level.  I stand up with it and then lower it until my hips are about at a 1/4 squat position and then explode up using the hips/lower back, then coming up on the toes while violently contracting the traps.  I usually do 3 sets of 3 and get about 4" of air with 315 - 365.

How do you keep from ripping your arms off if you are strapped in?  When I was taught to do them I was told to drop the weight on the way down.