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Scotsman
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Chalk: Blocked chalk used to aid in grip.
Chalk is the first and easiest training accessory to use. It helps by drying the hands and creating a better bond to the bar. If you have problems with a bar sliding out of your hands try using a little chalk. Also if a bar has rough knurling on it the chalk can help protect the hands from the bar itself.
Weight Belts: A heavy material (usually leather) typically 4" wide belt.
Used to help stabilize the core by allowing the abdominal muscles to push against it tightening the core. Should be used on maximal and near maximal effort lifts. Continued use on lighter weights will allow the body to become reliant on the extra support and actually cause the core to become weaker in time.
Proper fit of a belt will vary slighty from person to person but should fit snuggly while allowing the abs to expand. A belt should not be super tight prior to pushing out the midsection.
Knee Wraps: Heavy elastic straps that are wrapped around the knee to aid joint support.
Wraps should again be used for maximal and near maximal effort lifts. Typically used when more support is needed on the knee joint. These work by stabilizing the joint by holding it in a closed vertical position.
Wraps should be pulled fairly tight around the joint startind 3-4" about the center of the knee and ending 3-4" below the center of the knee. The tighter the wrap the more support it will give.
Olympic lifting Shoes: A low top wedge heeled shoe.
Olympic lifting shoes raise the heel and have a flat base to aid in stability. Most common useage is for the olympic lifts which require deep narrow front squats. The raised heel helps keep the body aligned for these motions.
Power Suits: A tight heavy material suit that is like a pair of shorts with a tank top attached.
A proper fitted suit is extremely tight around the hips and thighs while the shoulder straps help keep compression on the body so the back is stabilized. Suits should only be used for maximal and near maximal effort for competitive lifters.
Wrist Wraps: Heavy elastic straps that help stabilize the wrists.
Wraps should again be used for maximal and near maximal effort lifts. Typically used when more support is needed on the wrist joint. These work by stabilizing the joint by holding it in a closed vertical position.
Wraps should be pulled fairly tight around the joint starting just below the hand and wrapped over themselves while coming slightly up the back of the hand. The tighter the wrap the more support it will give.
Straps: Heavy material (usually canvas or nylon) that fit around the wrist and are wrapped around a bar to help grip.
Straps are a great way to help extend grip power. However their use should be limited to either after the natural grip has been exhausted or for doing weights higher than your grip allows for. Continual used and reliance on straps will weaken the natural grip.
Lifting Hooks: Metal hooks affixed to the wrists by straps to aid grip.
Basically same principle as straps.
Bands: Heavy rubber bands used to help train sticking points.
These are basically just big rubber bands that you attach to the bat to either increase or decrease the weight through part of the range of motion. If you hook them to the bar and then to a fixed point below the bar the bands will stretch and add weight continually until lockout. If you hook them to a fixed point above the weight as the tension lessens the weight increases towards lockout while being lessened at the low point of the lift.
Great for training lockouts and sticking points in your lifts. Bands come in a variety of resistances in order to be more effective.
Chains: Lengths of chain hooked to the bar.
As you raise the bar more and more of the chain is lifted which gradually increased the weight. As opposed to bands this is a purely linear addition of weight. The heavier the gauge chain the more the weight increases with each link lifted.
Again great for aiding in lockouts and sticking points.
Dip Belt: A heavy leather belt with a section of chain added to hold weight.
Used for pull-ups and dips when you wish to add more weight to your body. The belt goes around the back of the waiste and has the chain hooked through weight plates in the front.
This is a great way to add resistance to bodyweight exercises. Very useful for strength training.
Ammonia Caps: Small capsules that are broken open and inhaled.
AC's are a way to get an adrenaline rush for a max lift or to revive a dazed/passed out lifter. Caps are broken open and the ammonia mixture is inhaled(Also comes in a bottled form). The body reacts to the ammonia giving an adrenaline surge which can help with a max lift.
As this is a pretty advanced item it should be pretty much be used only in competition and with practice to realize the effects. These should not be used on a regular basis or as part of everyday training.
Tacky: A heavy and very sticky rosin used to aid grip on smooth objects.
Typically used by strongman competitors to aid in lifting smooth objects like atlas stones. A coating of tacky to the hands and forearms greatly adds the gripping of objects.
A great way to aid in picking up stones or any smooth surfaced object. Two points of advice: 1. Shave any hair that is in an area that will come in contact with the tacky as it'll be ripped out. 2. It is very hard to wash off the two best ways to remove it are baby oil and WD40.
Chalk is the first and easiest training accessory to use. It helps by drying the hands and creating a better bond to the bar. If you have problems with a bar sliding out of your hands try using a little chalk. Also if a bar has rough knurling on it the chalk can help protect the hands from the bar itself.
Weight Belts: A heavy material (usually leather) typically 4" wide belt.
Used to help stabilize the core by allowing the abdominal muscles to push against it tightening the core. Should be used on maximal and near maximal effort lifts. Continued use on lighter weights will allow the body to become reliant on the extra support and actually cause the core to become weaker in time.
Proper fit of a belt will vary slighty from person to person but should fit snuggly while allowing the abs to expand. A belt should not be super tight prior to pushing out the midsection.
Knee Wraps: Heavy elastic straps that are wrapped around the knee to aid joint support.
Wraps should again be used for maximal and near maximal effort lifts. Typically used when more support is needed on the knee joint. These work by stabilizing the joint by holding it in a closed vertical position.
Wraps should be pulled fairly tight around the joint startind 3-4" about the center of the knee and ending 3-4" below the center of the knee. The tighter the wrap the more support it will give.
Olympic lifting Shoes: A low top wedge heeled shoe.
Olympic lifting shoes raise the heel and have a flat base to aid in stability. Most common useage is for the olympic lifts which require deep narrow front squats. The raised heel helps keep the body aligned for these motions.
Power Suits: A tight heavy material suit that is like a pair of shorts with a tank top attached.
A proper fitted suit is extremely tight around the hips and thighs while the shoulder straps help keep compression on the body so the back is stabilized. Suits should only be used for maximal and near maximal effort for competitive lifters.
Wrist Wraps: Heavy elastic straps that help stabilize the wrists.
Wraps should again be used for maximal and near maximal effort lifts. Typically used when more support is needed on the wrist joint. These work by stabilizing the joint by holding it in a closed vertical position.
Wraps should be pulled fairly tight around the joint starting just below the hand and wrapped over themselves while coming slightly up the back of the hand. The tighter the wrap the more support it will give.
Straps: Heavy material (usually canvas or nylon) that fit around the wrist and are wrapped around a bar to help grip.
Straps are a great way to help extend grip power. However their use should be limited to either after the natural grip has been exhausted or for doing weights higher than your grip allows for. Continual used and reliance on straps will weaken the natural grip.
Lifting Hooks: Metal hooks affixed to the wrists by straps to aid grip.
Basically same principle as straps.
Bands: Heavy rubber bands used to help train sticking points.
These are basically just big rubber bands that you attach to the bat to either increase or decrease the weight through part of the range of motion. If you hook them to the bar and then to a fixed point below the bar the bands will stretch and add weight continually until lockout. If you hook them to a fixed point above the weight as the tension lessens the weight increases towards lockout while being lessened at the low point of the lift.
Great for training lockouts and sticking points in your lifts. Bands come in a variety of resistances in order to be more effective.
Chains: Lengths of chain hooked to the bar.
As you raise the bar more and more of the chain is lifted which gradually increased the weight. As opposed to bands this is a purely linear addition of weight. The heavier the gauge chain the more the weight increases with each link lifted.
Again great for aiding in lockouts and sticking points.
Dip Belt: A heavy leather belt with a section of chain added to hold weight.
Used for pull-ups and dips when you wish to add more weight to your body. The belt goes around the back of the waiste and has the chain hooked through weight plates in the front.
This is a great way to add resistance to bodyweight exercises. Very useful for strength training.
Ammonia Caps: Small capsules that are broken open and inhaled.
AC's are a way to get an adrenaline rush for a max lift or to revive a dazed/passed out lifter. Caps are broken open and the ammonia mixture is inhaled(Also comes in a bottled form). The body reacts to the ammonia giving an adrenaline surge which can help with a max lift.
As this is a pretty advanced item it should be pretty much be used only in competition and with practice to realize the effects. These should not be used on a regular basis or as part of everyday training.
Tacky: A heavy and very sticky rosin used to aid grip on smooth objects.
Typically used by strongman competitors to aid in lifting smooth objects like atlas stones. A coating of tacky to the hands and forearms greatly adds the gripping of objects.
A great way to aid in picking up stones or any smooth surfaced object. Two points of advice: 1. Shave any hair that is in an area that will come in contact with the tacky as it'll be ripped out. 2. It is very hard to wash off the two best ways to remove it are baby oil and WD40.
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