Category: Basics

Forgotten Exercises: ATrainer’s Fly Movement

People of a certain generation will remember the importance of in the late 1990s and early 2000s. At a time when internet culture was still slowly influencing the fitness world, was a one stop shop for training and nutrition advice.

Today’s post looks at an exercise I first came across in the early 2000s on the Exercise Forum of the website. Posted by Atrainer – whose identity I have yet to uncover – this movement promised to isolate the chest in a really simple, but effective way.

A Brief History of Strongman

Strength sports, as an endeavour, are simultaneously a modern, and pre-modern, sport. Accounts of men engaging in contests date back to the Chinese practice of lifting heavy stones and cauldrons in 6000 BC (Hai-sheng, 2012). Likewise, Ancient Greece, Rome and Egypt, among other regions, had strength cultures (Crowther, 2007). That withstanding, strength contests and feats, like Hafþór’s deadlift, trace their immediate history to the late nineteenth and early twentieth century, when ‘physical culture’ emerged as a new recreational movement. Defined by Michael Anton Budd as a late nineteenth and early twentieth century phenomenon concerned with the ‘ideological and commercial cultivation’ of the body, physical culture marked the beginning of mass gym cultures (Budd, 1997). Originating in Europe and spreading to the United States, physical culturists included strongmen and women who routinely competed against one another for prestige and popularity.

The Bodybuilding History of Bovril

Bovril is a blended meat extract created by Scotsman John Lawrence during the Franco-Prussian War (1870-1871). Made primarily from Beef, Bovril quickly associated itself with ideas of British nationalism and the caricatured embodiment of Britain, ‘John Bull’. This was certainly the case during the Second South African War when Bovril advertisements explicitly told of its nutritional value for troops at the front (Steinitz, 2017). Readers of British newspapers in 1901 were met with the claim that Bovril was ‘the most acceptable and useful present that Tommy Atkins can receive’ as only Bovril could sustain men’s strength through gruelling marches and equally exhausting battles (‘Send a Case of Bovril’, 1901).

At the forefront of such advertising was Bovril’s association with muscular and strong physiques. Advertisements at the beginning of the twentieth century claimed that ‘Bovril means vigour and strength’ or that ‘Bovril is a strength giver and muscle former’ (Steinitz, 2017). Somewhat surprisingly given its explicit association with male bodies and endurance, Bovril’s use of physical culturists was less impressive than Plasmon. The latter counted Sandow, Miles, Neil and a host of other physical culturists in their advertising material, Bovril’s British agents satisfied themselves with less popular physical culturists, those whom only the most devout would recognise.

The History of Powerblock Dumbbells

This, admittedly, is an article promoted by the Covid-19 pandemic. For the past three months, gyms in my area have been closed or reopened on restricted times. The market for home gym equipment has seen unprecedented levels of demand and adjustable dumbbells are selling for two or three times their original value.

Today’s post looks at Powerblock, one of the more popular sellers of adjustable dumbbells. Adjustable dumbbells were not invented by Powerblock, but they did, as we’ll see, help promote them among a new generation of lifters.

Forgotten Exercise: Lat Pulldown Curl

So, cards on the table, I recently reread The Complete Keys to Progress by John McCallum. The result of Randall Strossen’s meticulous collecting, The Complete Keys details McCallum’s numerous articles for Strength and Health magazine. Admittedly McCallum’s work was more concerned with rapid bulk and strength building practices, The Complete Keys still has some things to say about bodybuilding and defining exercises. One such example was the Lat Pulldown Curl.  

The History of the Glute Ham Raise


Owing to the inquisitive nature of a PCS reader, I’ve finally gotten my act together, or at least come close enough to some semblance of normality, to go down the rabbit hole once again. The topic of todays post, is the rather more niche but nevertheless effective Glute Ham Raise (GHR) machine.

Having spent years devotedly using reverse hyperextensions and 45 degree back extensions, my own relationship with the Glute Ham Raise only began in the last twelve months. Since then I’ve made a point of trying as many different alternatives as possible. As is so often the case, I became too engrossed in using the machine that I forgot to look into its history. An email this month asking me about the GHR finally set me straight.

So without further ado we’ll crack into the history of the GHR. What is it? Who invented it and how did it become so damn popular?