Courtesy of Aric Clevenger and the IronHistory Forum
More Good Brothers courses here:
An article (1935) on Bill Good by Roger Eells, here:
Exercise 1: One Arm Swing
Grasp a dumbbell in the right hand and stand with the feet spread well apart and the upper body bent forward, left hand placed on the left thigh directly above the knee for support as shown.
Begin the exercise swinging the dumbbell backwards between the legs as far as possible as shown. Keeping the arm straight, swing the dumbbell forward and up to arm's length overhead by straightening the legs and back simultaneously.
When swinging the dumbbell forward and up, assist the upward movement with the left arm.
Return to the position shown and repeat the exercise.
Inhale when swinging the dumbbell overhead, inhale when lowering and exhale when lowered.
Perform the exercise from 8-14 times with either arm. When the maximum number of repetitions has been reached increase the weight 5 pounds, and start over.
This is a wonderful exercise for those who wish to reduce and greatly involves the midsection, sides, small of the back and other parts.
Exercise 2: Two Dumbbell Exercise for Midsection
This is a splendid exercise for the entire midsection and is performed as follows: Notice the position shown. The dumbbell in left hand is overhead. The right leg is slightly bent and the left leg is perfectly straight.
Notice the position of the feet.
Begin the exercise by swinging the dumbbell in the right hand overhead to the position of the left hand, while lowering the dumbbell in the left hand simultaneously.
Swing the dumbbells in a half circle away from the sides of the body keeping the arms straight at all times.
The dumbbell in the right hand is now overhead and the position is now just the opposite to the one shown. The left leg is bent with the dumbbell in the right hand overhead.
Repeat the exercise.
In the upward swing of the dumbbell in either hand, the upper body is brought to the almost erect position to assist in swinging the dumbbell overhead. This also allows greater movement of the midsection than when the upper body is held in the same position as shown throughout the exercise.
Perform the exercise from 10-18 times. When the maximum number of repetitions has been reached increase the weight of either dumbbell 2.5 or 5 pounds and start over.
Exercise 3: Dumbbell Exercise for Sides
This exercise is specifically for the sides but is also excellent for the front of the midsection and the small of the back.
Having grasped the dumbbell in the right hand, jerk it overhead. Place the feet about 24 inches apart and, keeping the right leg straight, bend over, touching the floor with the left hand as shown. Come to erect position and repeat.
Exhale when lowering and inhale when coming to the erect position. Keep the eyes fixed on the dumbbell overhead to balance.
Notice that the left leg is bent when lowering.
Perform the exercise 6-12 times with either arm.
Bend the right leg when holding the dumbbell in the left hand.
When the maximum number of repetitions has been reached increase the weight 5-10 pounds and start over.
Exercise 4: Straight-Legged Dead Lift Exercise
Having placed the barbell in front of the body, lower to the position shown grasping the barbell. Keeping the legs straight, stand erect by using mostly the muscles of the small of the back.
Perform the exercise with a steady pull.
When erect, throw the chest forward and the shoulders back. Lower the barbell to the floor and repeat.
Inhale when lowering, exhale when lowered, inhale when coming to erect position and exhale when erect.
Perform 8-16 times. When the maximum number of repetitions has been reached, increase the weight 10 pounds.
This is an excellent exercise for reducing purposes. Perform this exercise with a weight that does not place any undue strain on the small of he back and midsection.
Never use heavy weights.
Exercise 5: Barbell Bend-Over Exercise
Having placed a very light barbell on the shoulders, stand erect.
Now bend over to the left side as shown, lowering the body as far as possible without bending the legs. Return to the erect position then bend over to the right side and repeat, alternating from left to right.
Exhale when lowering, inhale when coming to the erect position. Perform 8-14 times. Increase the weight of the barbell slightly at times.
This is an excellent reducing exercise and develops the entire midsection.
Never use heavy weights.
Exercise 5: Lying Leg Raise
With exercise boots or other weight attached to the feet, lie flat on the back with the hands placed at the sides or under the buttocks as shown.
Begin the exercise by raising both legs to the position shown. Lower legs to floor and repeat. Inhale when raising the legs and exhale when lowering.
Perform 8-14 times. Increase the weight only slightly at times.
To prevent the upper body from raising as more weight is attached, placed some light weight on the chest.
This exercise greatly develops the lower abdominal region, hips and buttocks.
A simplified form of the exercise is to raise one leg at a time.
Do not bend the legs when performing this exercise.
Exercise 7: Doubling Up Exercise
With the weight attached, lying flat on the back with the legs straight and the hands placed as sown, start the exercise doubling up to the position shown, or until the knees and head almost touch.
Inhale when doubling up and exhale when straightening out.
Perform from 8-14 times. When the maximum number of repetitions has been reached, increase the weight of either boot 2.5 pounds.
Do not drag the boots along the floor while exercising.
This exercise can be performed with the hands under the buttocks. It affects the abdominal muscles directly and is excellent for the spine, legs and back.
Exercise 8: Standing Knee Raise
The GOOD health boots are especially designed to attach plates to to perform this exercise while standing without interference with the floor [top loaders!].
With the boots attached to the feet, fasten light barbell plates to them. Stand in the position shown raising one leg as high as possible. Lower, then raise the other leg in the same manner and repeat. Perform with either leg from 10-20 times. When the maximum number of repetitions has been reached, increase the weight of either boot 2.5 to 5 pounds.
Inhale when raising one leg and exhale when raisin the other.
Excellent for legs, hips and buttocks.
Exercise 9: Lying Leg Swing
With the boots attached to the feet, lie flat on the floor on the back with the legs straight, arms extended out to the sides.
Begin the exercise by swinging the left leg, from the prone position, up and to the right until it reaches the position shown or as close to the fingertips of the right hand as possible. Return to starting position and swing the right leg in the opposite direction in the same manner. Repeat with left and right.
Inhale when swinging the leg out to the side and exhale when coming to lying position. Perform from 6-12 times with either leg. Increase the weight slightly at times.
Do not bend the legs when performing this exercise.
Exercise 10: Sit-Up on Abdominal Board
Raise the board off the floor, then sit on the high point and with the feet placed under the adjustable foot strap, straighten the legs and fold the arms across the chest as shown.
Now lower the upper body backwards and down until the head almost touches the floor as shown. Return to the sitting position bending the upper body forward until the head almost touches the thighs.
Repeat the exercise, keeping the legs straight. Inhale when coming to sitting position, exhale when sitting, inhale when lowering and exhale when lowered.
Perform from 8-14 times. To progress, clasp the hands behind the neck or hold light weights at the chest or behind the neck, increasing the weight gradually by 2.5 pounds.
This exercise is very advanced and will develop the entire midsection and also the front of the thighs.
Lying on the board in the opposite position with the head at the foot strap, one can perform the lying and circling leg raises lowering the feet to the floor while the board is adjusted as shown. This allows greater movements of the legs than when lying on the floor.
Exercise 11: Roman Chair Exercise
This exercise, while very easy and simple to perform, can be made very advanced by using weight for extra resistance. The exercise is different from any inclined board exercises because the backs of the thighs are placed on the seat of the Roman chair instead of sitting with the buttocks resting on the seat, thus allowing greater back bending while performing the exercise. The exercise can be performed very comfortably in this manner and is easy to perform.
Sitting with the backs of the thighs placed on the seat and the feet placed firmly under the foot strap, begin the exercise by bending the upper body backward, lowering as far as possible toward the floor as shown.
Return to the sitting position, bending forward as far as possible and repeat the exercise.
The photo shows the arms clasped behind the neck while performing this exercise. If one is very weak, at first he should extend the arms forward or rest them on the thighs while exercising. The arms can also be folded across the chest and as one becomes stronger, clasp the hands behind the neck as shown.
Perform the exercise until moderately tired. Inhale when lowering backward, exhale when lowered, inhale when coming to sitting position and exhale when sitting.
Perform the exercise in a steady movement.
For reducing purposes, Roman chair exercises can be performed as much as 50 repetitions or even more daily, performing them at intervals 15-20 repetitions at a time.
After becoming accustomed to the exercise, and for the greatest development and strength of the abdominal region, resistance-increasing exercises are necessary.
Hold a light barbell or weight across the chest, or to make the exercise more difficult place them behind the neck. Care should be taken not to overdo these advanced exercises and increase the weight gradually, performing the exercise from 5-10 times.
Exercise 12: Inclined Board Exercise
Figure 2 shows the sitting position on the incline board with the feet placed under the foot strap. Now lower to the lying position on the board. Keeping the legs straight and the hands clasped against the neck, bringing the upper body as far as far possible as shown in Figure 2. Lower to the lying position and repeat.
Perform the exercise from 8-16 times. Inhale when coming to the sitting position, exhale when sitting, inhale when lowering, exhale when lowered.
The exercise is made more simple by placing the arms at arms' length behind the head, swinging them forward when coming to the sitting position until they almost touch the toes. The arms can be folded across the chest, then clasped behind the neck as shown. For greater resistance, for greatest development and strength of the midsection, hold light weights or a barbell on the chest or behind the neck.
Figure 1 shows the back bend on the inclined board as performed on the abdominal board. The Good Inclined Board Combination is made especially for this purpose to counteract the regular sit-up exercise.
The back bend exercise is performed in the same manner as the abdominal board exercise. The board must be made not to tilt for this exercise. Inclined board exercises are also made more advanced without using extra resistance by raising the board to higher levels.
The schedule of repetitions and weight increases outlined in this advanced course of abdominal training will ultimately develop a very muscular and strong midsection and abdominal wall.
These advanced progressive exercises should only be practiced every other day performing about half of the exercises at one time. If a regular barbell, dumbbell or other course of body building exercises are included, 3 or 4 of the abdominal exercises should be sufficient at one time.
For reducing, less weight or resistance is used and the exercises are performed a greater number of times than stated in the exercises. Increased repetitions will make one perspire more freely and exercise the midsection thoroughly, therefore the result will be greater reduction of bodyweight in a shorter time.
Enjoy Your Lifting!
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