Author Archives: Ahmik Jones

Resistance Band Training

Westside barbell brought band use to the cutting edge of powerlifting technology, and for the past 10 years powerlifting records have been repeatedly broken.

There are two main benefits to band training that have led to this increase in performance.

1. With traditional weight, the resistance is constant over the whole range of motion, but in certain parts of the range of motion your own mechanical advantage makes this weight easier or harder to lift. For example in a deadlift, initiating the movement is the hardest part of the motion, because of the angle of the back and the position of your legs. Once the weight is above your knees, lifting it is quite a bit easier. For bands, the opposite is true. What this means is, that in lifts like, squats, deadlifts and bench press where your mechanical advantage is the least at the bottom, the resistance from the band is also the least, and at the top of the movement, where it is normally easier, the bands provide greater resistance. This allows you to train with resistance over the whole range of motion and build strength in the part of the movement that is normally neglected. You can also combine, weight and band resistance to emphasize different portions of the range of motion.

2. In order to overcome the resistance of the bands, speed out of the bottom is required. If you try to come up slowly, the lift simply will not happen. This helps athletes build explosiveness that translates into increased power for the for all types of athletic performance.

Rogue carries two lengths of Monster Bands including our original 41″ Rogue Monster Bands and our brand new 12″ Rogue Shorty Monster Bands that can be used in situations where the longer bands would have to be doubled or tripled over band pegs in order to create tension.

Of course bands can also be used for assisting body weight exercises, stretching, plyometrics and many additional exercises.

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Rogue Fat Bar Grips

There are multiple versions of the new Fat Bar Grips. All are 3″ bars that can be used for pullups, farmers walks, band work, chain, barbell or odd object lifting to train your grip, but each has its own unique features.

The double bar has 2 anchor points and can be used for super fat bar pullups or lifts.

The single has an attachment point in the center, requiring additional balance and coordination.

The mini is perfect for pullups, farmers walks and accessory work.

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Dog Bone Pull Up Bar

The Dog Bone Pullup Bar is a multitasker with two uniqe grip training areas. The center is a fat, 3″, suspended Pullup bar and each end is an even larger 5″ sphere to further challenge your finger strength. In both areas the single center suspension point adds the additional difficulty of balancing yourself and your effort. This will also show any discrepencies between the strength of your arms so the can be corrected.

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Bar Shopping

www.roguefitness.com is now the best place in the world to shop for a new bar. Not only can you be sure that any bar that you buy from our site will be top quality, it is now much easier to choose a bar to perfectly fit your needs.

We have a huge selection of bars, ranging from needle bearing Olympic weightlifting bars, to men’s and women’s multipurpose bars. We also have bars ranging from powerlifting bars to junior and technique bars and even specialty bars, as well as everything in between with the tools and knowledge that will enable you to pick the bar that is perfect for your application.

If you are looking for a certain brand, an intended use, a feature, a shaft diameter, a knurling texture, a construction method, a specific tensile strength, a coating, or even a certain color, it has never been easier to find what you are looking for.

Whether you are looking for a men’s weightlifting bar, a women’s bar or need something more specific like a 28 MM bar with bushings and no center knurl or 29 MM bar made from 185K PSI steel with powerlifting knurl markings finding what you need is as easy as picking from the categories on the left side of the page. Keep choosing categories to narrow down the choices until you have found exactly the bar you are looking for.

Check out our Bars Page to try it out.

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Storage

A well organized gym is a more functional gym.

So you have bought the bars, plates, dumbbells, Kettlebells and medicine balls. Now you need somewhere to put them so you can make the most of the space in your garage, or affiliate.

We have all your storage solutions, including stand alone solutions, products that will attach to your existing stands, racks and rigs as well as specialized shelving.

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Rogue Flat Utility Bench

Quality shows, even in simple things. The Rogue Flat Utility Bench is so much more stable than the competition, that once you try it, you will not be able to go back to your old bench. The 2×2″ 11 gauge steel tubing, combined with the sturdy neoprene padding and the precision American construction make the bench a joy to use. Because of the superior design and constrution, this bench is used on every USMC base in the world.

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Get your own custom bar

Maybe you would like a bar that is bright or black zinc all over. Maybe you want a bare steel shaft with olive drab sleeves. Whatever combination you are looking for, you can build it here.

Not only can you order a bar with a custom finish to fit your style, the bar is based on the Rogue Bar, the bar used at the CrossFit Games, because of its ability to excel for both Olympic Weightlifting and Powerlifting movements.

It is made from 155K PSI steel that will whip enough for Olympic Weightlifting movements, with our famous understated knurl with both Powerlifting and Olympic Weightlifting markings and no center knurl. It also has snap ring sleeves with high end bushings for reliable spin.

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More Pinch Blocks

The new additions to the Rogue Pinch Block lineup offer a way to progressively improve your grip strength. The thicker blocks are harder to grip than the thinner ones allowing you to steadily increase the intensity of your grip training. Like all of our grip systems, these can be used for pullups, or can be attached to barbells, dumbbells, kettlebells, and odd objects to improve your grip strength in a variety of movements.

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Black Eleiko Sport Training Bar

This is your chance to own an Eleiko!

Rogue teamed up with Eleiko to offer their first bar with an unmatched flat black coating. The only mechanical difference between the Black Eleiko Sport Training Bar and the Eleiko Training and Competition Bars, is the fact that there are 4 sets of needle bearings per sleeve instead of 5. It still undergoes the same quality control and strength testing that has made Eleiko the most famous bars in the world. That makes this bar an incredible bargain that should not be missed.

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Concept 2 Ski Erg

Concept 2 has come up with a New way to build strength an endurance, based on Nordic skiing technique.

The Concept2 SkiErg is based on the same mechanics and electronic monitoring systems as the Concept2 Indoor Rower, the proven choice of rowing athletes around the world since 1982.

Each pull engages the arms, shoulders, core and legs in a downwards “crunch,” using body weight to help accelerate the handles. A workout on the SkiErg works the legs at least as hard as the upper body. This is one of the few places in the gym where you can work a negative squat against resistance. This has potential to improve speed under the bar for Olympic lifting.

A benefit to the Ski Erg over a standard rower is the fact that it can take up less space in your gym or garage. It includes a floor stand so it can be set up and used in minutes, but it can also be attached to the wall, so that it takes up almost no space when not in use.

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