Convict Conditioning - Paul Wade

P.AR'1! II: TIm BIG SIX: Pawn )Ions 255
Windmills
Almost everybody has tried this great warm up exercise. Simply hold your arms out to the side
and begin to make circles. This exercise is dynamic and requires more flexibility than most people
realize, so don't just start wildly swinging or you might tweak cold muscles. Start with small circles-no
larger than a Frisbee-and as your shoulders begin to loosen gradually expand your
rotations to the maximum of your range of motion. One set of fifty reps (i.e., fifty full circles) will
warm up even the tightest upper body, but don't forget to repeat the exercise for the same number
of reps, circling in the opposite direction. A slightly harder variation is alternate windmills, which
involves the arms circling in different directions before switching.
Hand WalJdng
Once you are comfortable in free handstands, you'll inevitably want to try walking around on
your hands. Hand walking is difficult at first, but if you've gained good strength in the handstand
position, all it requires is a little re-orientation to do it. Once you've got this "trick," you'll find
you can walk around on your hands for extended periods without much effort. As a result, this
exercise won't build much strength. If you really want to try a grueling variation, try walking on
your hands down some steps (use short stairs or start part way up so you won't hurt yourself if
you fall). When you can do this safely, walk up the stairs on your hands. That builds good
strength.
figer Bends
These are a classic upper body feat favored by the old-time strongmen because it displays balance
and coordination as well as enormous strength. Get into a free handstand, away from the
wall. Drop down flat onto your forearms, and hold for a moment. In this position your arms will
resemble the forepaws of a big cat-hence the name (see photo next page). Now if you are strong
enough, you can kick your legs up and hop back into the full handstand position, although this
second part of the movement requires massive power. Tiger bends give the shoulder girdle a vigorous
workout, but their primary effect is on the triceps, elbows and outer forearms. The master
of this old technique will have elbows strong as titanium axles.