In this episode of Rust and Iron®, we visit one of the most intense training environments in the world, Super Training Gym.

Founded by Mark Bell, Super Training Gym is oftentimes referred to as “the strongest gym in the west.” Prior to opening his own gym, he spent years studying and training under the legendary Louie Simmons at Westside Barbell.

In this video, Mark shares some of his favorite tools, odd exercises, and more.

Mark’s best “geared” lifts in competition include a 1,025-pound (465 kg) squat, an 832-pound (377 kg) bench press, and a 738-pound (335 kg) deadlift.

Mark is also the inventor of the patented Slingshot, a device utilized to assist a lifter in maintaining proper bench press form, while also allowing the lifter to use more weight or perform more reps.

I traveled to Sacramento for a full tour of Super Training Gym, which has been named one of the “Best Gyms in America” by Men’s Health magazine and also was awarded “Powerlifting Gym of the Year” in 2009.

Enjoy!

Selected Links from the Episode

Connect with Mark Bell

Twitter | Facebook | Instagram | Super Training Gym

Bars (numbers indicate exactly what is found at Super Training Gym)

4x Rogue Ohio Power Bars – general bars for any barbell exercise.

4x Rogue Westside Power Bars – general bars for any barbell exercise.

2x Rogue Ohio Deadlift Bars – For deadlift use only. This is a thinner bar with no knurling in the middle and it’s more flexible.

4x Texas Squat Bars – A thicker, longer squat bar designed to withstand 1,000lbs+.

Mastodon Squat Bar –  Another thicker, longer squat bar, also designed to withstand 1,000lbs+.

Safety Squat Bar –  This bar sits higher on your shoulders, which alleviates pressure off your shoulder and places more emphasis on your lower back.

Cambered Bar –  A curved bar that alleviates pressure off your shoulders and changes the typical path of movement.

2x Buffalo Bars – A slightly curved bar that alleviates pressure from your shoulders while providing a similar feel to a straight bar.

2x Duffalo Bar –  Chris Duffin’s version of a Buffalo Bar.

Axle Bar –  A thicker bar that challenges your grip to add more difficulty on pressing exercises.

Hex Deadlift Bar –  A hexagon shaped deadlift bar with neutral grip handles.  This changes deadlift position and places less strain on your lower back.

Eleiko Power Bar – A general bar for any barbell exercises.

2x Texas Deadlift Bar –  This is for deadlift use only.  It’s a thinner bar with no knurling in the middle and it’s more flexible.

Okie Deadlift Bar –  Also for Deadlift use only.  Similar to the Texas bar, it’s thinner with no knurling in the middle and it’s more flexible.

Elite FTS Football Bar – This bar offers a variety of grip angles for pressing exercises or accessory work.

Curl Bar –  Think arms–this is for biceps and triceps movements.

2x Neutral Grip Bars –  Designed for pressing exercises, as well as biceps and triceps movements.

Texas Bench Bar – This is specifically used for competition for the bench press.

Racks

2x Rogue Monster Racks – A multi-function rack that works for a variety of uses and lifts.

Rogue Mono Squat Stand – A slim, mono-lift like stand designed for squatting.

3x Elite FTS Mono Lifts –  This rack allows the squatter to use heavier weights without having to walk the weight back from the rack.

Elite FTS Power Rack – A multi-function rack that works for a variety of uses and lifts.

Benches

3x Competition Elite FTS Benches – This bench meets all powerlifting meet specifications and requirements.

Elite FTS Adjustable and Mobile Bench Platform –  For bench press and other upper body accessory work.

Accessories

Rogue Dip Apparatus –  Attaches to Rogue Monster Rack for dips.

Rogue GHR –  To work your lower back and abs.

Elite FTS 45 Degree Back Ext.–  Designed to target your lower back, spinal erectors, and glutes

2x Westside Reverse Hypers –  Used to target your glutes and lower back after your main accessory work.

Sorinex Back Attack – This piece of equipment works similar to good mornings, but it places your body in a fixed position.

Precor Cable Tower – This cable machine allows for multiple exercise options by adjusting to different heights and angles and provides many different pulley attachments.

Pit Shark Belt Squat – This mimics a squat but with no upper body strain.

2x Rack Supported Mobility WOD Rollers – These foam rollers will help you fix problem areas on your body that are tight or causing pain.

2x Mobility WOD Super Novas –  One of our favorite pieces of equipment for body work.

7x Rogue Barbell Stands – These hold up the barbells in the gym.

7x Rogue Weight Trees – Used to store all of the plates in Super Training Gym.

Rogue Rings – Used for muscle-ups, pullups, and rows.

Rogue Boards – Used for bench press board presses

Rogue Standing T-Bar Row – For targeted back work and pulling strength.

30x Rogue Bands – For accommodating resistance on any exercise.

30x 20lbs Chains – For accommodating resistance on any exercise.

Deadlift Platform – Where you can deadlift and use bands safely.

50x Sling Shots – Overloading and injury preventing bench press tool designed by Super Training founder Mark Bell.

4x Elite FTS Adjustable Boxes – For box squats.

4x Spud Inc. Ropes – Used for accessory and cable movements.

2x Spud Inc Belts – For belted squats.

Concept 2 Rower – For HIIT Training and cardio.

Big Ass Ceiling Fan

Big Ass Yellow Jacket Fan

Weights

Rogue Training Bumpers – Allows you to drop the weight from an elevated position without causing damage to the floor.

Rogue Competition Bumpers – High-quality weights that are calibrated to the exact weight.

Custom Super Training Dumbells–  From 5lbs to 150lbs

Havyk Triads

Eliko Competition Plates

Ivanko Plates

4x Rogue Kettle Bells

The post Rust and Iron, Episode 2: Powerlifter Mark Bell appeared first on The Blog of Author Tim Ferriss.

After visiting dozens, maybe hundreds, of gyms all over the world, I decided to create a show that showcases some of my favorites. From home gyms to the training meccas of the world, welcome to the Rust and Iron® TV mini-series!

Thinks of it as Cribs for gyms.

The first episode of Rust and Iron® features the home gym of Kelly Starrett (@mobilityWOD), one of the top Crossfit coaches in the world, and one of my favorite PTs and performance trainers.

Links to nearly everything Kelly shows, plus some bonuses, can be found in the show notes below.  His expanded bio is also included.

Please let me know what you think in the comments!

I’m not married to the idea of this series; this is just an experimental episode. Should I do more or focus elsewhere?  Whose gyms or which gyms should I feature? What would you like more of, less of, etc.? All feedback is welcome and encouraged.

Enjoy!

Selected Links from the Episode

• Connect with Kelly Starrett

Website | Twitter | Facebook | Instagram

Start Here: The Foundation

Rogue Folding Back Squat Rack: After your workout, you have the ability to quickly remove the pull-up bar and fold the sides of the rack back against the wall.

Rogue Garage Pull Up Bar: Standard pull up bar that can be mounted to both a concrete wall or garage support beams.

Rogue Parallettes: Meant for gymnastics training such as handstand pushups, planches, or L-sits.

Rogue Bumper Plates: Standard training plates with a rubber exterior to cut down on noise and damage to floors.

Rogue Barbells: The Rogue Beater Bar is a budget-priced barbell made to handle regular high-rep abuse. Kelly only uses basic barbells and does not use any of the $1000+ barbells, but any serious Olympic weightlifter should consider one.

Rogue Fat Bells: Just like a regular kettlebell, but with the handle on the inside. With this change, it allows you to use it like both a kettlebell as well as a dumbbell. It reduces the shearing force on your joints since the grip is centered around the weight.

Rogue Kettlebells

Rogue Collars

Rogue Jump Ropes: Great for warming up or conditioning. Beginners often prefer heavier ropes, but as they progress, athletes often opt for lighter ropes so they can move at faster speeds.

If You Have Extra Budget…

Rogue Log Bar: Initially used as a strongman tool, it’s effective for any weightlifter looking to gain strength. The neutral grip handles are easier on your wrists and shoulders, and the thickness of the bar forces you to stay over the weight longer to maintain power during your initial pull.

Rogue Thompson Fat Pad: Thicker and wider than a regular bench, the Thompson Fat Pad is Kelly’s preferred training pad for benching. It promotes proper scapular movement and eliminates shoulder hangover.

Rogue Multi-Grip Bench Bar: Kelly has wrist issues from 30 decades of paddling, so this is his preferred bar to bench with. It has multiple handles, all in a neutral grip. This makes it easier to pin your shoulders back, thus putting you into a more stable and safer position.

Rogue Bandbell Earthquake Bar: A unique bar made with bamboo, meant to hold tons of weight attached with bands. Benching/squatting/pressing/overhead walking are all made extremely difficult due to the constantly moving weight. Just put some kettlebells on the end with some bands and wait to feel the burn.  

Rogue Farmer’s Walk Handles: Simple but sinister tool to work your grip, shoulders, traps, posterior chain, etc. 

Rogue Slam Balls: Ideal balls for overhead ball slams, as they are much sturdier than medicine balls.

Dynamax Medicine Balls: Good grip and durability, they are most often used for wall balls, but can be used for a variety of different exercises.

MobilityWOD Tools

Rogue Supernova: An alternative to foam rollers, the Supernova’s grooved design and firmness allow athletes to get deep into their larger muscles. 

Voodoo Floss Bands : Kelly calls this his most versatile piece of equipment. Compression flossing (aka Voodoo flossing) works on so many levels to break apart adhesions and flush out swollen tissues and joints. Plus it’s easy to travel with.

Rogue Mobility Stick and Cradle: A short metal bar for mobilizing your janky tissues. Same look and feel as a barbell, but hand-held and easier to transport.

Rogue Battlestar Kits

Other Mobility Tools

Raw Roller Foam Roller Kelly’s preferred roller. A thin layer of foam over a pipe that is stronger and thicker than most rollers. 

Lacrosse Balls Any brand will work, perfect for rolling out your feet or very specific areas of your body.  

Rogue Monster Bands The go-to bands for mobility, specifically banded distraction to help joint mobility.

Geisha Body Tempering Roller (Thompson X-Wife)

Endurance Training

Watt Bike: This is a perfect indoor bike for any serious cyclists. The data it delivers is vast and extremely accurate.

Concept 2 Rower: The best selling indoor rower in the world, and for good reason. Great for cardiovascular training that taxes both your upper and lower body.

Concept 2 SkiErg: Think of it as a rower turned on its end. Fantastic aerobic trainer and especially ideal for anyone looking to maintain their aerobic training through a lower body injury.

Assault Bike: The resistance ramps up automatically as you push, pull and pedal with greater speed and force. 

Onnit Mace Kelly loves to use this to hit a tractor tire. It’s an effective way to mimic real world movement and gives you a total body workout.

Tractor Tire: You could buy one online, but the easiest way to get one is to contact your local tire supplier as they most likely have some old, used ones lying around that will be perfect for your needs.

Armor Plyo Boxes: Kelly’s preferred boxes for box jumps or step ups. Lifetime guarantee. 

Inflatable Tub: Kelly (and his wife Juliet) use this for their cold baths, alternating between a few minutes in their hot tub, and then jumping into this for 10-30 slow, controlled breaths. 

About The Host: Kelly Starrett

Kelly Starrett (@mobilityWOD) is a coach, physical therapist, author, speaker, and creator of MobilityWOD, which has revolutionized how athletes think about human movement and athletic performance.

His 2013 release, Becoming a Supple Leopard, was a New York Times and Wall Street Journal bestseller. He teaches the wildly popular Crossfit Movement & Mobility Trainer course and has been a guest lecturer at the American Physical Therapy Association annual convention, Google, Perform Better Summit, Special Operations Medical Association annual conference, and elite military groups nationwide.

Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Kelly’s clients have included Olympic gold-medalists, Tour de France cyclists, world and national record-holding Olympic Lifting and Power athletes, Crossfit Games medalists, ballet dancers, military personnel, and competitive age-division athletes.

The post Cribs for Gyms — Rust and Iron, Episode 1 appeared first on The Blog of Author Tim Ferriss.