Our name is the strongest description of who we are, how we train, and what we expect from our clients.

F.I.T.T. Principle - A set of rules that must be adhered to in order to fully benefit from a Strength and Conditioning Program.

  • FREQUENCY - Training must be done in balance providing enough stress on the body for it to adapt, restore, and become stronger
  • INTENSITY - This is WITHOUT a doubt a must and the most important aspect of the F.I.T.T. Principle. NO Intensity and progression, NO RESULTS!!
  • TYPE - This is another critical component in this training principle. This determines what training modality is necessary to achieve desired results.
  • TIME - The question of how long and how much training are you going to do? More is not always better. We believe in “gym economy” not going for the pump!!!

We want to provide an exciting and safe atmosphere where people, both men and women alike, can push themselves beyond where they thought possible. Every aspect of your training, strength and speed gain, weight loss, form, technique, and nutritional knowledge growth…all are of upmost importance to our training staff. We are here to help you achieve your goals and encourage you while you reach and surpass them.

The Top Exercises Athletes

All to many of today’s athletes are doing the same exercises and getting the same results (or lack there of) far too long.  I cannot tell you how many young and mature athletes are using isolation exercises in an attempt to get bigger, stronger, and faster.  i do believe in exercise rotation to avoid accommodation by the nervous system however, these individuals are missing out on huge gains by not incorporating these lifts to be what I consider “Bread and Butter” of any training regiment. routine!

Here are the top  movements for athletes. Add these to your arsenal and get freaken strong!!

1) Box SquatsBox squats should be a staple in your lower body training.  I consider this exercise and it’s other variations (front box squat) essential for building and developing tremendous leg strength and explosiveness while eliminating almost all stress off of the knees.   Founder of Westside Barbell Club in Ohio, whose  club has done more to popularize box squats than anyone else in America, describes the benefits of box squatting in one of his articles—“Many trainers have found that a great deal of flexibility can be developed while box squatting by going lower than normally possible and by using a wider stance.”

The major benefit of box squatting is that any lack of flexibility you may have can be overcome in a short matter of time by adjusting the height differences of the box working your way down until you have reached parallel or slightly below. This also isolates and ensures you have a correct shin angle and the major muscles of the all to mentioned “posterior chain” the glutes, hams, spinal erectors, hips, and abs are all firing and are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.  You many have heard many negative things about box squatting but infact  Box squats eliminate many of the problems encountered when doing traditional squats. Gone are the knee problems associated with the knees traveling way past the toes. You’re also limiting the stretch reflex so box squatting becomes much like a deadlift (another must do mentioned later) in its ability to build explosive strength.

Box squats also teach an athlete to stay tight and explode up using the hips, hams, and glutes. This is essential for any sport that requires running or jumping, which is pretty much all of them! Some other huge advantages of box squatting include less soreness than traditional squats, allowing you to recover faster and train more often, and there’s no guessing on depth so as Louie say’s ” if you do 1,000 squats you’ve done atleast parallel or slightly more.” . Box squatting is typically done with a wider stance again producing more power, less knee pain, and more frequent training sessions due to the ability to recover faster from box squatting. The recomeded form for box squatting is

1)approach the bar and get tight creatting as much tension in your whole body especially your lats.

2) take no more than 2 steps back and keep a wide stance

3) Take a deep breath and fill your belly with as much as you can and decend forcefully but under control

4) sit on the box as if there was a scale on it and you wanted it to read 20lbs lighter than your actual weight

5) explode up and get your hips through the “zone” while pushing your knees out.

Using this proven technique your max poundage and explosiveness will go through the roof and keep you safe.  This exercise is great for ME training or DE training movements. If using the box squat for DE/Speed i recommend using jump stretch/woody bands or 5/8″ chains.

2) Deadlifts: If the squat is king then the deadlift is kings helper. Now, before we i discuss any more about this fantastic exercise i want to clarify a few things. Some of you have heard that deadlifting is terrible and should be avoided or some other crazyiness some globo gym rat told you. I’m gonna be honest with you and even a little blunt, that’s bull shit!!! i could go on and on but to stay the course i’ll rant later. Upon learning proper technique (that’s where the issue is) and  when done properly, the deadlift and its variations (trap bar) may be the single best mass builder and speed developer on the planet. If you could no other exercise but deadlift you would be stronger and more developed than your normal gym goer who bench, curl, and shrug.  Just the other day i had a kid come in and tell me that he isn’t allowed to bench or deadlift because his coach says it’ll hurt his back and shoulders but yet he is proscribe the power clean and snatch.  Are you freaken kidding me? I’ll let you think about that one for a minute.

Deadlifts (and its variations) are important for several reasons. They build tremendous starting strength. very important if your an athlete. Many athletes are good at there sport but are unable to produce a high rate of force and explosiveness. Deadlifts strengthen the posterior chain, building power and strength in the hamstrings, glutes,  spinal erectors, calves, and the entire back ensuring absolute strength. Like squats, deadlifts build insane strength in the hips—the seat of power for all sports while also building boulders of muscle. Nothing will make you grow from your calves to your traps like heavy deadlifts and its variations. The deadlift can be extremely useful for injury prevention. Some believe that the moderate to high hamstring activity elicited during the deadlift may help to protect the anterior cruciate ligament during rehabilitation commonly seen in many of todays female athletes.  All of my women athletes are not do some type of deadlift every week sometimes heavy and other times explosively.

Like the squats, deadlifts can be used as ME, DE, or moderate repetition exercises. try using the 5×5 training method and watch your body transform from head to toe all while building insane strength and explosiveness.

3) High Pull/Clean Pull: Along time ago Olympic lifting was thought of as the only way to get an athlete strong and explosive. It stormed many high school weight rooms while some of these other “must do” exercises became forgotten. Now this is true to some degree but remember that Olympic lifters are a sport and event in it of themselves that take many years of coaching and practice to perfect technique.  Alot of times as coaches we’re not fortunate enough to have alot of time with an athlete or client so i like to keep it simple and go with what works and easy to learn. Now with that being said, I don’t coach or have any of my athletes/clients perform any of these lifts except for one and that is the HIGH PUll.  Like the deadlift, the high pull builds tremendous starting strength and requires a great amount of force to overcome a static barbell or dumbbell.  It also develops all of the, here it is again “posterior chain” upper back, and the all too often overlooked grip strength (mentioned again later).  Some may think that they are hard to teach but if you can already deadlift and can do an upright row then it’s no problem.  i can teach this in one session and have athlete doing this for strength or conditioning.  Another great bonus to this exercise is that you can do them with kettle bells, dumbbells, med balls, sand bags, and for added grip strength sandbags.  Have fun with this one and make sure that you do it.  i suggest 1-2 reps for strength and 40-45% of your max when doing timed sets.

4) Romanian Deadlifts: The Romanian Deadlift or RDL as its commonly known is a fantastic exercise that all too often gets replaced by cybex leg curls.  Many people don’t know this or they forget that the hamstrings are not just knee flexors but hip extensors as well.  This accessory exercise should be done after squattting or deadlifting and they build muscle, flexibility, and power in the hamstrings, glutes, and even those spinal erectors.  This exercise is also great for athletes because it closely relates the “athletic position” used in all if not most sports.  Think about a basketball player getting ready to rebound a basketball.  I have found this variation better than the straight leg  because the other one tends to use more spinal erectors and as weight becomes heavier form can be skewed all while neglecting the hamstrings.

Should you want to vary your ME lower training regimen you may start with RDL’S.  I highly suggest not doing these or anyother exercise in a smith machine but in a power rack.  But keep in mind this exercise is better suited as an accessory lift for squatting and deadlifting rather than the main part of the session.  I typically have my guys do 3-5 sets of 4-8 reps.

5) Rowing and Chinning variations: Too many athletes and gym goers only pat attention to what i like to call “mirror muscles.”  Understandable yes but i cannot stress this enough if you neglect or approach the rear side of your body while training I promise you let me repeat I promise you that you will not get stronger on the bench, squat, and/or deadlift and it’s only a matter of  time before you have bicep, rotator cuff, pectoralis tears, or shoulder impingements requiring time out from training while the competition is out dominating. because there doing barbell rows, towel pull ups, rope climbs, and other forms of horizontal/vertical rowing.  Heres another tip, just like the hamstrings your back should get a 2:1 ratio over your pressing muscles so the next time you head into the gym maybe start your upper  body session with 3 sets of as many chinups as possible.  check this variation out here.

6) Sandbags: This is one that has been around for a while but is finally making a comeback.  Lifting and carrying these things develops incredible amount of “BRUTE” force all while adding some variety to your weight training session.  You can use these as conditioning tools, grip tools, strength tools and the great thing is that you can make your own for $20.00.  If you ever tried sprinting and running in the sand you remember how much harder you ahd to work so you can imagine the fight you’ll have cleaning and pressing 80 lbs of sand over your head.

Alot of the guys at my gym call them “body dumps” because we sometimes will squat real heavy weight and then have to bear hug a 100 lb sand bag and get around the building as quickly as possible.  When the guys return they just dump them in exhaustion.  Another variation that is really good for athletes is the Bulgarian sandbag which you can make out of inner tubes (discussed on a later post) and use them for a variety of drills.  use them for strength, use them for conditioning, use them for both, but whatever you do just use them!!

7) Heavy Tire Flips: Like the sandbag this one is fun and really bridges the gap between the weight room and the playing field.  There are many times that our guys will flip heavy tires on max effort day replacing squats and deads.  We have a 510 lb but if your a real beast you may use 700-800 lb tires.  Another great thing and this is huge is that most tire places will just give you them so there is no additional cost involved outside of time looking.  Use them for contest relays, strength, and conditioning.  I recommend 3-6 sets of 3-5 flips or if doing for time see how many your athletes can get in one minute.  See it in action here.

8) The Prowler!! The Prowler is the “must have” if your an athlete, gym owner, or coach.  It is king of the road when it comes to conditioning.  You can push it or pull it for time, distance, strength, or speed.  This can also be used on a ME day to add variety and competition to your clients/athletes.  You can use it in the snow, on the grass, or on the pavement.  The Prowler is also great because you can use it laterally, which most athletes ignore. Most sports involve almost all lateral movement yet so many coaches and athletes neglect to train in that manner.
I like to use it as a finishing movement especially after a lowerbody training session but also as a conditioning tool on off days from the weight room. Because there is no eccentric tension to this you shouldn’t be to sore from this which is huge if your training and playing your sport.  alot of times you’ll have kids constantly doing “2 a days” year round thinking more is better when the prowler allows you to get strength and conditioning all in one in under an hour without jeopardizing any other needed elements for that athlete.  check it out in action here.

9) Grip Work: How many footballs get dropped, tackles missed, and reps missed all because you just couldn’t hold on?  this is highly overlooked when it comes to any type of training regimen but should be included 2-3 x’s per week on lower body days.  There is nothing fancy here but i’ll tell you what will really help is all you lifters getting rid of those damn lifting straps for every single exercise, set, and rep you do.  you’re killing me witht that crap.  A great way to train your grip indirectly is through the use of thick bars during your upper body sessions or even deadlifting.  Just by using one of these bars I’ve had guys add 15-20 lbs to a bench and deadlift without changing the training remimen.  There are thousands of ways to train your grip i.e. sandbags, thick bars, towel pull ups, softball chins, plate pinching, dynamic pinching, wrist flexion, you name it just make sure you incorporate some form of it into your training program.  you may train for time, reps, and heavey.  wathch your biceps grow too!!!  There are many great resources on grip training James Brookefield, Smitty over at Diesel Crew and the rest of those guys (they’re crazy) and Coach Joe Hashey (another crazy guy) of synergy athletics.  Check this wild grip exercise out!!!

10) Parallel Bar Dips: Last but not least is the parallel bar dips.  some would argue that this is terrible on the shoulders and elbows and my answet to them is ” I suppose that goofy hammer strength machine is more natural and provides a better pump.” When we walk our hands are in a neutral or natural position.  I feel that its very necessary to to train the arms that way.  I’ll give you an example, i’m 5′10″ and 193 lbs.  I’ve had 3 rotator surgery’s on my right side all from awkward falls during my highschool football career.  Bummer right, well I was advised to not do any bench pressing, military presses, and you guessed it…Dips.  Well I’m stronger now and have full ROM in that shoulder all while doing paralle bar dips with 100 lbs of chain around my neck for 8-11 reps.  Some advice huh?  my arms are bigger, shoulders are broader, and my bench is bigger now than before my sugeries.  Check out Parallel Bar Dips here.  If your an athlete, want bigger arms, or big bench get to dippen !!!!

Row You Viking…Row!!

June 16, 2009 | Filed under: Uncategorized |

viking

As i mentioned the other day in my posts i had a special guest and friend join me for a training session and buisness Q & A.  Rob Koester recently from Phelps Training Systems has moved to the ATL to be with his fiance and pursue strength and conditioning here in the area.  we had a great time and did some great training.  i could blab all day about it but we did one particular exercise that I highly reccomend all you athletes and strenght lovers include in your strength training regimen that exercise is the HEAVY SLED ROW.

F.I.T.T. Warehouse Training Systems Presents………

2009 FITT Warehouse Training Systems Strongman Competition
SATURDAY August 1st, 2009
9:00 am-1:00PM
RAIN OR SHINE
“Cookout to follow”

marius-pudziaowski

WHO?
HIGH :SCHOOL/COLLEGE ATHLETE, FIRE, LEO, POLICE, AND MILITARY,
AVG JOE’S AND JANE’S…..THAT’S RIGHT, WOMEN ARE ELIGIBLE TOO!!!

WHERE?

FITT WAREHOUSE TRAINING SYSTEMS
77 C Millard Farmer Ind. Blvd
Newnan, Ga. 30263

COST: $20.00 prior to August 1st-$25.00 day of competition

Do you have what it takes?
Are you strong enough?
Fast enough?
Do you have mental toughness?

Answer all these questions here at FITT Warehouse Training Systems

COME COMPETE AND BE THE 1ST TO CAPTURE THE CROWN FOR THE 2009 FITT WAREHOUSE STRONGEST MAN

There will be 6 Events:

-Heavy Farmers Walks
-Heavy Prowler Sled Push for 30 Yards
-Overhead Keg Toss (Distance)
-Thick Rope Sled Row
-Heavy Tire Flip (6 Flips for time)
-Mystery Event

Weight Classes are as follows:
-High School Male Under 165
-High School Male 165-200
-High School Male Over 200
-College Male Under 200
-College Male 200-250
-College Male Over 250

WHAT IS THE FWTS STRONGMAN COMPETITION?
The 1st Annual FWTS Strongman Competition will target high school,collegiate,police, fire, and military males as well as those strong women out there in a variety of strongman events, with prizes awarded for the strongest competitors!

WHERE IS THE FWTS STRONGMAN COMPETITION?
The competition will be held at  FITT Warehouse Training Systems:
77 C Millard Farmer Ind. Blvd
Newnan, GA 30263

HOW DO I REGISTER?
Please e-mail travis@fittwarehouse.com for registration materials.
(in subject line please include “strongman competition)

ATTENTION ALL ATHLETES!!!!!!

football-training-strength3

ATTENTION ALL ATHLETES!! Sign ups for our  “Summer strength and conditioning program” is going on now!! Right now all athletes train for $12/session 3-4x’s week.  You must train with your group at your designated time slots!!! To sign up and RSVP your slot call now!!!

Please understand that not all applicants are accepted due to the serious nature of our training program. This ensures that every athlete in our groups is highly motivated. We do not accept unmotivated athletes into our groups!!!!!!!!

Parents AND athletes are interviewed because we not only require highly committed athletes, but we look for parents to be supportive of what we do, NOT overbearing.

We are Currently Limiting FITT Membership to 20 Athletes to Ensure Our Athletes Get the Best Coaching Possible.

If You Apply When Membership is Full You Have the Option of Being Placed on Our Waiting List.

Shut Up And Train!!!!

June 10, 2009 | Filed under: Motivation | Tags: , ,

milo

It’s been a few days since I’ve last posted anything and i apologize as things around the gym have been a “little” actually a lot busy! I have many and i do mean many things that I could post about but there is one in particular issue that i have to rant about so bare with me.  This issue has to deal with “up and coming fitness trends/fads.”   like most teenagers i wanted to get jacked and lift big weights and i though that if i followed every muscle and fitness program out there that by summers end i would be the best football player.  Wrong!!! i have since discovered better training reading i.e. elitefts articles but i couldn’t resist to pick up this months issue when i saw on the cover, “10 toughest gyms in America.”  as I’m skipping through this book i come across an article titled, “Fitness Horizon.” at this “Fitness Horizon”  as Muscle and Fitness tells it IHRSA displays its latest health club gimme ks to get you in better shape if you will.  Now, i will say that there was a few companies present that are great and i applaud what they do such as IRON GRIP BARBELL CO. and a few others however, should you not be able to train in your garage and all you have is your  “Globo Gym,” then here is what you have to look forward to when you want to get JACKED…..um i mean in shape!!!

1)Technogym’s Kinesis One Cable System:are you freaken kidding me? WTF is that and how is that going to make you any stronger or faster?  here is “there” sales pitch. “it provides good resistance while working the body through more functional patterns.”  Bite me.  everything we do is functional.  Lift some weights, Oh not to mentions it costs over $6,000.  Wow how many racks and prowlers is that?

2)Exerbotics Computer Controlled Machine: OMG, let something digital tell you how to train and how hard to push,  does it take into consideration the state of your CNS or your stress load for that day? i’m guessing not but it’s new and digital so it must be great.  There sales pitch; offers customized speed training while visuallydisplaying your workouts, HOWEVER it does measure power output so i’ll give it one star!!!

3)Star Trac Maxrack and eSpinner:  great company but really who needs a digital screen with an interactive TV, USB port, internet, and iPod downloads?  if you can do all that while your “spinning” you aint training.  get off the damn eSpinner and push a sled or jump some rope.

This list goes on with some more products that are fitness fads that are quite similar but i’m really dissappointed at what the future holds.  what ever happened to good ol’e fashioned weights, Hill Sprints, BWT training, and stretching?  we now have to have technology dictate what is healthy.  don’t get me wrong, we need some technology as it does help SOME things evolve but in the end weight is weight so as Rocky’s trainer would say, “Let’s start building some hurten BOMBS!!!” or as I tell my athletes and clients, SHUT UP AND TRAIN!!!!!

Rob “The Viking” Koester Visits FITT Warehouse

phelps-training

Good Friday Morning to everyone!!!  I had a quick second to post this so i though i would share how excited i am to have Rob “The Viking” Koester from Phelps Training Systems in NY visit us here at the gym during lunch time to grab a quick training session and talk shop.  those of you not familiar with Phelps Training or Rob Koester need to check out this incredible act of strength and determination.  Rob just moved to the Atlanta area to be with his fiance’ so congratulatons to Rob and his bride to be.  Recently married myself, i will take the time not only to talk training with Rob but how things really “change” when there is 2 involved!! :) stay tuned for some crazy trainig videos of todays traing session along with some Q&A of the man they call the “The Viking.”

I also have some great things that are coming out, such as my “updated” monthly newsletter, an awesome interview with “Strength Camp” owner and Pro Strongman Elliot Hulse and our 1st Annuaual “Strongman Competition!!!  I’m pumped so friend us on facebook and youtube.

More Is Not Better!!!

June 2, 2009 | Filed under: Recovery/Regeneration | Tags: , , ,

Johnny goes out for summer football tryouts only to find himself to slow, to weak, just physically and mentally not tough enough.  He dedicates himself to train hard, eat right, and outwork everyone already on the team and trying to make the team in order to tryout next year.  He trains 15 months straight getting stronger, faster, more muscular, more confident, and becoming a better athlete.  Then Summer tryouts arrive and Johnny is pumped and ready to show that he is not the same guy that tried out last year only this time he finds himself doing worse in all his position drills and even more devastating his strength training.  Every lift he does is 15-20 lbs lighter than his previous best.  He’s not recovering in time, tired all day, resting poorly, and not eating.  Could it be the condition that athletes dread: over training? overtraining1

Over training is the downside of training too hard and this trap can derail an athlete’s success. It’s a real physical condition caused by pushing too hard for too long. It can happen with too much exercise, too much intense exercise, or both. Its hallmarks are poor performances, exhaustion and apathy.  are you training too hard, not performing at a high level?, not sure what the symptoms are?


Symptoms include but not limited too:

  • Persistent muscle soreness or DOMS (Delayed onset muscle soreness)
  • Persistent fatigue
  • Elevated resting heart rate
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritable

I see this all the time, athletes training with me after we’ve done intense training they’ll go to the high school and run stadiums and wind sprints until they puke.  I admire the determination but off-season i recommend no more than 3 INTENSE weight training sessions and 2 Total Body sessions focusing on the “core” lifts during season.

It can come on so quickly that before athletes know it, they find themselves trapped in a downward spiral. The harder they train, the worse they do.  Over training or the stage right before it “over reaching” is a real physical condition caused by pushing too hard for too long without allowing the body to properly rest and recover. It can happen with too much exercise, too much intense exercise, or both. Its hallmarks are poor performances, exhaustion and apathy.

There is only one fix for “over reaching” and “over training” and that is REST!!! No one wants to do that but it’ s the best way to go. Too many of us myself included get in this mind set that “more is better’ and “go-go-go” that we fail to realize that our bodies are growing, getting stronger, faster, WHILE WE REST!!! There are “recovery” (Restoration) methods that will help us continue to progress but we must utilize them consistently in order to reap there rewards.

Enjoy this article or anyothers, please leave your comments below!!

Regeneration=Progress=Results!!!!

We all know and agree that strength is very important not just in sports but in life as well.  Speed is also very important as the saying goes, “In sport-speed is king.”  well, i do agree with both of these as do i coach them but i will tell you that as you get older and become more mature in your sport/training REGENERATION/RESTORATION or better known as “recovery” methods are a must!!! For an athlete to become, stay, or progress in both strength and speed you must include these very overlooked methods into your training daily.   If you do not include restoration drills into your program, then the issues with your back, hamstrings, shoulders, etc won’t go away leading to stagnation or even worse surgery.  let’s look the IT-Band or iliotibial band for example.

iliotibial-band

As shown in the picture above, the origin of the IT-Band starts at the hip joint and inserts on the side of the patella.  This ligament acts as a stabilizer while performing actions such as sprinting, squatting, and any other lower body exercise for that matter.

Improving its elasticity/stability through restoration methods such as foam rolling   has to be a conscious effort and plan.   You won’t go into a gym not knowing what to lift (at least you shouldn’t), then you certainly shouldn’t take that approach to improving flexibility and mobility.  It has to be planned.

Below is a video on one of many drills that I and my clients have used to work on our IT-Bands.  The foam roller is easy, simple, cheap, and practical to before/after your training and or even.  The longer you have been training and the heavier that you lift, the more that i encourage the use of these methods.  Should you not have access to a foam roller, a tennis ball, lax ball, or 2-3″ pvc pipe will be fine.

The IT-Band restoration drill (Muscle Restoration) again is a must for all strength training and avid runners to progress in and out of the gym!!!!

“The Mauler”

Strength/Conditioning Training on a budget?  Who wouldn’t want to have a state of  the art facility like the one below (Texas A&M) but it’s just not possible.  Here at FITT Warehouse we were in need of another sled to help condition our athletes especially as summer is vast approaching and had an idea that we could make one that was just as effective as the others.  ( We have the utmost respect for the leader in sleds and training equipment elitefts.com) however sometimes you just have to do what you have to do!  with that being said check out “The Mauler.”  Not only does it kick your ass but i must say that the red and black is quite sexy.  \”The Mauler\”

Texas A&M Strength Training

Home Made Equipment

When I first started my gym, I wanted the biggest and best most heavy duty equipment money could by, and I bought it. However, over the last few years I have learned that is not always the best way to go. My friend and mentor Coach Joe Hashey over at synergy-athletics has hit the nail on the head when it comes to versatile home made strength training equipment. For those who are aspiring to open your own garage gym, get stronger on a budget, and challenge yourself all in one: try these inexpensive and time conservative tools to take you to the next level:

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img00059-20090507-1419

Nail Push Up Handles

What you need:

  • 1” or 2” steel nipples (any hardware store)
  • 5/16” Bolt
  • Lock nut and washer
  • Blk phasing tape

What to Do:

  • Drill hole in center of steel nipples
  • Insert 5/16” bolt
  • Tighten down with lock nut and washer
  • Wrap phasing tape around threads and paint if you wish.
  • This entire set up was done for about $7.00

Roller Balls

What you need:

  • Standard softball w/cork core-High Quality ball is best
  • 3 wheel rollers or casters from hard ware store
  • 2-3” or 4”lag bolts

What to do:

  • Simply screw the softball to the caser bottom up making sure bolt doesn’t protrude through the top
  • This is very simple to do and cost under $20.00. this is fun and inexpensive way to strengthen the shoulder girdle through unilateral or multi-plane movement, improve and increase core tension, and have fun. This Is a great alternative to the more expensive model which I’ve seen advertised for over $140.00.
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