Courtesy of Sir Liam Tweed.
Hope You're On the Mend Okay, My Friend!
Grimek
Sipes
Yes, it's last-name-basis day here at Tan Pants Headquarters.
Take it away, David, you're up!
Hang on there, big Fella, here's a PDF of the
"International Steel Strandpulling Handbook"
including all the competition lifts:
Big link for a big subject.
And here are the York Cable Course charts:
I had scans from my hard-copy lifting mag and book stuff of some crazy "old" strand pulling photos but hell if I know where they are in my rat-hole now.
David Webster was World's Strandpulling Champion in 1954.
Check out these two books from David:
"Modern Strand Pulling" (1962)
"Strength Lore and Strands" (1978)
SHOULDER WORK WITH THE STRANDS
by Dave Webster
Many otherwise knowledgeable American bodybuilders are quite unaware of the great developments in the field of strand-pulling, or cable stretching, as it is better known in the United States. Here in Britain, there is a long background in this sport and a very keen following at the present time. This has resulted in many developments and refinements in exercises since the old days [that I long for] of the "chest expander" as it was once known.
I would like to describe some of the excellent movements which are worthy of inclusion in any bodybuilding workout. They are real result producers and have the benefit of concentrating on the group being worked and do not require a great deal of energy expenditure. Let me elaborate on this point just a little.
Weightlifting, undoubtedly builds more all-around strength and development than any other activity, whether it is work or sport. One of the reasons is that whatever exercise is being performed has virtually an ALL OVER effect. It may be an arm exercise, but the muscles of the legs and back have to work to lift the weight into the starting position, they work to hold the position while the arm work is being done, and then work to lower the weight under control.
This is fine, it builds all-over strength. However, it is a two-edged sword and there comes a day when the bodybuilder wishes to specialize intensely. Nowadays, most lifters do split workouts, i.e., exercising some parts one day and other parts the next. The incidental work which is normally such a boon, becomes a burden and anything which can be done to isolate the work strictly to arms and shoulders, for example, is of real value. This is where strands are outstanding. One can give many upper body parts a great "pump," yet do little incidental muscle work, so that at the end of the session the body is not unduly fatigued. When the next night arrives and the big muscle groups are to be exercised, the body will be fully recuperated and ready to take a rather strenuous workout.
There is a further factor which cannot be ignored. Strands can be used quietly in a very limited space so that on alternate days a workout at home leaves the enthusiast a little more time for family life, study, or social activity.
Note: Both Bundy and Kemper had a set of expanders in the trunk of the car, staying fit, firm and freeing up time for social activity. No matter your line of work, resistance training can improve your performance! Kemper's strength was phenomenal and his speed of movement extraordinary for a six-nine, 300-pound man carrying around a 136 I.Q and a few other items in that trunk. As a wee lad, his sister asked him to kiss one of her Barbies and he replied, "But if I kiss her then I'll have to kill her." Okay then, little big guy. Now, I'm the first to admit not being a fan of this Barbie movie and would like to lock the cinema doors from the outside once Kemper's in and unleashed with a pair of sidearms, a machete and a spare parts bucket, but enough of that.
Let's have a look at some of the interesting and popular exercises which may be practiced on the strands. Probably the hallmark of any good strand puller is a pair of fine deltoids and this is not surprising, for some of the world's best shoulder exercises are done with the strands. Here are a few which I recommend:
Exercise Number One:
Single Arm Rowing.
The photograph shows the starting position for single are rowing. Note that the supporting foot is in advance of the other and that the toe is very firmly pressed on the ground. This is a safety factor (Ghost of Justin McVicky take note) .The nickels are forwarded and in the mail, dang it, the knuckles are forward and the exercise done by bending the arm as much as possible, at all times keeping the elbow higher than the hand. At the finish, the elbow should be at least at ear level and the hand somewhere in the region of the chin.
Exercise Number Two:
Two-Arm Rowing
Exercise 3 better not be Three Arm Rowing, David.
This is basically the same exercise done with two arms at the same time. Remember to take the elbow as high as possible -- make the deltoids do more work than the biceps.
Exercise Number Three:
Upward Chest Pull
Partial copyright issues only allow for
one of Tommy Leong's arm to be used.
This is a great exercise for the posterior sections of the deltoids, he typed after newb-losing a half hour's work by not saving. Bend forward as far as you can and, keeping the arms straight throughout, pull the expanders and COME ERECT AT THE SAME TIME, so that you finish perfectly upright with arms sideways and in line with the shoulders. Note: that's different from the regular DB version performance. The cables should be stretched across the chest in the final position.
Exercise Number Four:
Single Arm Press
Copyright issues now resolved.
The single arm press with expanders is probably the most poorly-done exercise in the whole of the strandpulling curriculum. Note that the handle is held on the side of the leg rather than on the back of the thigh. The movement is done by simply moving first at the shoulder joint and when the upper is at the horizontal position, then the triceps will begin their main work. The arm should finish perfectly straight and pressed against the ear. The supporting hand should not have strayed at all and the elbow remained locked throughout. That is the press with strands as it should be done and it is a very good deltoid builder.
Exercise Number 5:
Standing Chest Pull
Ooh, those drat-a-blat copyright issues!
The standing chest pull is the most widely-known of all pulls and is one of the simplest. The strands are, in simplest terms, stretched across the chest while standing erect. Two main points should be observed, however. The arms must not bend and the strands should never rise above the level of the chin if the exercise is to be effective. A great movement for the posterior deltoids.
Exercise Number Six:
Back Pull
Again, I wish to point out some common mistakes in the back pull. The strands should begin low towards the elbows with the forearms in a horizontal position. Many pullers begin with the strands across the upper back and with the hands close to the shoulder. This will not permit high resistance to be used and will cut much of the shoulder work. Pay attention also to the hand position -- the handles should be across the back of the wrist. As the pull is done, the elbows are raised, the hands turned until the knuckles are upward, rather than backwards and the strands will rise over the back until, as the arms are straightened sideways in line with the shoulder, the springs will be across the top of the deltoids and braced against the neck. This is the style used by top competitive pullers in Europe and it is the way to get maximum poundages and top shoulder development.
Exercise Number 7:
One Arm Curl
A favorite with most bodybuilders and the missing-limbed is the one arm curl. Remember to keep the wrist straight or curved slightly upward throughout. Attempt to resist the strands coming down for maximum results.
Note: Did Jones design a cam for strands and bad oneliners?
Exercise Number 8:
Archer
2009-2023. 143 episodes. The suave and devestatingly handsome Sterling Archer may be the world's greatest spy, but he still has issues with his friends and colleagues who live to undermine and betray one another. Whether set in 1940's Los Angeles, the jungles of South America or the dangerous islands of the South Pacific, "Archer" is an animated comedy that spans time and place in misguided adventures that range from attempting to save the world from nuclear disastor to selling illegal narcotics to Columbian cartels.
Want something really funny?
Set your timer, look at this, and see how long the laugh lasts!
Set your timer, look at this, and see how long the laugh lasts!
It'd be tough to create a funnier meme, I kid you not. Yes, our hero seems oblivious to the obvious with this book and its marketing package. Prices start at $1500 U.S. with the little book and run on up to $15,000 for the epic, near-Biblical glory of the big deal version. Have at 'er, collectors and fanboys. Let the drool drain out and envelop the icon of your choice with veneration unending! He's such a noisy fellow, ain't he just. Sis-boom-bah! It's a regular one man parade. Yay and whoopee.
Anyhow . . . moving on from humor and back to
Dave Webster's delt-strand article . . .
In the archer movement, the lead arm remains stationary while the opposite arm duplicates the action ofan archer drawing the bow string. If done strictly, the entire shoulder girdle will respond.
Exercise Number 9:
Overhead Pulldown
The overhead pulldown seems to be a natural movement with the strands and is practiced by many wise bodybuilders. It is important to keep the elbows locked throughout. Be sure to have the palms face outward, rather than allowing them to turn forward.
Select the number of reps and sets to suit your individual program.
Give the expanders a try and see for yourself the difference that they can make in your overall development and strength.
Enjoy Your Lifting!
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