Heavy Hands -
davedraper.com home Home | Dave's Q&A | IOL Blog | DanJohn.net

Shout box
Recent topics


Dan John's Wandering Weights: Our Epic Journey Through All Things Heavy
Click here for details and to sign up for this FREE weekly commentary

*****

Dan John
Dave's Current Article
Draper Photo Gallery
Book Recommendations
Sample Workout Routines Unanswered Topics
Early IOL Email Archive
IOL Forum FAQ


Current Quote
"It takes an injury, a hardship, to gain our attention, re-right our priorities and stir our gratitude. An injury is a valuable tool to teach us training focus and true exercise performance."
~ Draper
Quick Links: Main Index | Flight Deck | Training Logs | Dan John Deck | Must Reads | Archive | Private Topics

Display Name Post: Heavy Hands        (Topic#37229)
Ricky01
*
Total Posts: 547
05-11-20 09:16 AM - Post#897878    



It comes up every so often and is usually met with a
What is it? Or Tried it but it felt weird doing it in public.

During this time I have a few clients with some equipment. For those lucky few you can stick to basics or get creative. For the majority of people I work with light DB's and even 'tins' are what is available.

I am a big fan of training the gait pattern (crawling, dead bugs, bird dogs, running, walking, loaded carries).

Recently I have been recommending Heavy Hand marching for the majority of my clients to do 'at home' and very often standing in one place.

We often take their age and use this as a means to figure out total number of steps - so for me of the youthful 36 years of age, that is 36 steps minimum, but often 72 (not meaning to be patronising, but 36 'each foot').

Movements include:
Normal marching - hands reaching shoulders or above.
Side raise
Alternating overhead press
Curl
Palms up cross midline raise
Shoulder height alternating punch.



They simply pick a movement, or for fun combine more than one.

Very simple....next to no learning curve....and repeatable (my goal is once every second day, but it is often done daily).

For the more adventurous types we take 100 steps.

I have a resting Heart rate of about 44 and this usually takes it up to a max of about 138 if using a hard movement (eg overhead press) and using 3kg DB's

Something for serious consideration.

Richard

Edited by Ricky01 on 05-11-20 09:18 AM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 11646
05-11-20 08:51 PM - Post#897902    



Schwartz himself did much of this, too. We used to do an ab move, bellyaerobics, (weird Dead Bug pumping) that worked fairly well.

Great ideas...
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Ricky01
*
Total Posts: 547
05-13-20 03:07 AM - Post#897951    



  • Dan John Said:
Schwartz himself did much of this, too. We used to do an ab move, bellyaerobics, (weird Dead Bug pumping) that worked fairly well.

Great ideas...



Thanks Dan

It's really simple. As well as the 'steps by age' approach, I have also rather unashamedly used your 5-3-2 idea with this.

Monday 5 minutes
Tuesday 3 minutes
Wednesday 2 minutes
Repeat....

I still cannot get 2 minutes with the overhead press (with 3kg DB's).

Richard
 
Dan John
*
Total Posts: 11646
05-13-20 10:27 AM - Post#897966    



Marty Gallagher's Purposeful Primitive has a bunch of ideas, too. His blog over at Raw (??) has some other things to go with this.

I used to worry about looking dumb. Then, everybody says how "much better" I look (which hurts).

So...dumb or progress?

I know, I know...a binary question.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Arsenio Billingham
*
Total Posts: 81
05-13-20 12:19 PM - Post#897979    



When I first got started with kettlebells I inadvertently did something similar to this with a 16kg one. I was in a tiny apartment and would set a timer for 15 minutes. I then walked around it doing goblet squats, swings, cleans, presses, rows, halos, etc. until the timer went off.
 
Adam S
*
Total Posts: 531
05-13-20 01:56 PM - Post#897983    



This thread encouraged me to try this yesterday, since we don't have access to our Airdyne at the moment. (The Airdyne's simultaneous arm and leg action provides an incredible aerobic workout that may be similar to what Heavy Hands is going for.) Anyway, I got literally nothing out of it. My Apple Watch didn't even register it as exercise. Clearly I have no idea what I am doing. Since my Heavy Hands book also is not accessible, I am wondering whether anyone has suggestions for videos that show what the moves are supposed to look like. I found a couple on YouTube, but I don't know anything about the guy who posted them (it was not Dr. Schwartz, of course), and I didn't find the videos helpful. I am just looking for the basic movements.
Why are you squatting in the curl rack?


 
Ricky01
*
Total Posts: 547
Heavy Hands
05-14-20 05:44 AM - Post#898008    



  • Adam S Said:
This thread encouraged me to try this yesterday, since we don't have access to our Airdyne at the moment. (The Airdyne's simultaneous arm and leg action provides an incredible aerobic workout that may be similar to what Heavy Hands is going for.) Anyway, I got literally nothing out of it. My Apple Watch didn't even register it as exercise. Clearly I have no idea what I am doing. Since my Heavy Hands book also is not accessible, I am wondering whether anyone has suggestions for videos that show what the moves are supposed to look like. I found a couple on YouTube, but I don't know anything about the guy who posted them (it was not Dr. Schwartz, of course), and I didn't find the videos helpful. I am just looking for the basic movements.




Hey Adam

Here is a wee video I made for clients with similar questions (second most recent post):

https://www.instagram.com/bodycarewecare/?hl=en

Let me know of you have any further questions.

Richard

Edited by Ricky01 on 05-14-20 05:44 AM. Reason for edit: No reason given.
 
Adam S
*
Total Posts: 531
Re: Heavy Hands
05-14-20 11:43 AM - Post#898023    



This is super helpful. Thank you, Richard! I was trying to walk while moving the arms and couldn't get the rhythm going at all. (A variation of my problems when I try to walk and chew gum at the same time.) I think the high-stepping in place is a much better way to start.
Why are you squatting in the curl rack?


 
Ricky01
*
Total Posts: 547
Re: Heavy Hands
05-14-20 12:11 PM - Post#898025    



  • Adam S Said:
This is super helpful. Thank you, Richard! I was trying to walk while moving the arms and couldn't get the rhythm going at all. (A variation of my problems when I try to walk and chew gum at the same time.) I think the high-stepping in place is a much better way to start.




No problem at all Adam, glad it helps.

I found that walking in place really helped to get a rhythm going. Like in the video you can then add some rotations on the spot to load the ankles, knees and hips differently - as well a core rotational component.

I demo'd the base position - arms moving in a front raise action .... overhead - hardest as arms start above the heart .... and curl - almost an active rest, but allows for increased marching speed.

You can also do lateral raise, upright row, shoulder height punch and a kind of front raise with palms up, crossing mid line.

I mentioned using a 5-3-2 set up each day (Monday 5 minutes, Tuesday 3 minutes etc)....the 'pick one movement and do 100 reps' is also a really good idea....as is the marching a number of steps to match your age.

Any questions, please ask.

Richard
 
Adam S
*
Total Posts: 531
Re: Heavy Hands
05-14-20 02:08 PM - Post#898030    



This is awesome information. Thank you, Richard. Normally, I would just get out and alternate some medium intensity runs and some HIIT, but I figured out how to inflame my hamstring/glute area while doing some hill sprints, so running has been out for a while. I have been doing sessions on our Airdyne, but that is unavailable right now. I have been doing lots of band work and some dumbbell exercises for strength, but I need a way to maintain the aerobic fitness, so heavy hands--as you describe--may be just the ticket.
Why are you squatting in the curl rack?


 
Wicked Willie
*
Total Posts: 16541
05-14-20 02:20 PM - Post#898032    



I am an unabashed fan of Heavy Hands Walking. I try to sync my arm movements with the cadence of my walking. All arm movements are at the level of the heart or above for optimal effect. I am not a fan of doing Heavy Hands in place...I need to move.

I may have a slight advantage, since I was in marching band for a number of years in school. Basically, the opposite arm and leg move in sync.

Four pound dumbbells are the heaviest I use when doing HH Walking...and more usually, it is either three or two pound dumbbells.
"I'm in good shape for the shape I'm in."

"Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6


 
Bwatz
*
Total Posts: 8
05-20-20 02:39 PM - Post#898266    



Is there a difference between using Heavy Hands walking or a 4 limb cardio machine? (airdyne or versa climber)

I tried Heavy Hands last night for the first time, but did not really feel a difference. I used 3 lb weights and kept my pulse in the target zone for my age group. (125-152 bpm)

I think the only difference was that it was a more pleasant experience than sitting on an airdyne for an hour.

 
Dan John
*
Total Posts: 11646
05-21-20 09:31 AM - Post#898283    



Bw, I would say "There's your answer."
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Ricky01
*
Total Posts: 547
05-23-20 07:53 AM - Post#898374    



  • Bwatz Said:
Is there a difference between using Heavy Hands walking or a 4 limb cardio machine? (airdyne or versa climber)

I tried Heavy Hands last night for the first time, but did not really feel a difference. I used 3 lb weights and kept my pulse in the target zone for my age group. (125-152 bpm)

I think the only difference was that it was a more pleasant experience than sitting on an airdyne for an hour.





It comes down to enjoyment, but for me Heavy hands walking is different from Airdyne, crosstrainer etc because with those you ca push/pull with varying grip demands.
The Heavy hands require you grip which is another strength that is lost over times and denotes a strong heart.

Thw variety of movements is also far greater AND doesn't require expensive equipment or trip to a gym.

Your living room and some light DB's (even infront of the TV) is all you need.

Richard
 
Ricky01
*
Total Posts: 547
05-27-20 05:28 PM - Post#898555    



As an update:

I have managed to encourage and transfer 2 more Clients onto this style of movement.

The popular approach seems to be 5 minutes....roughly:

1. Front raise
2. Curl
3. Overhead press or punch press
4. Front raise
5. Curl or a slowed down overhead extension banded movement.

Just an update.

Richard
 
Wicked Willie
*
Total Posts: 16541
05-27-20 07:57 PM - Post#898559    



I've done both Heavy Hands walking and using the Schwinn Air Dyne. They are quite different. HH offers a lot more variety in movement and muscle engagement. I use the Schwinn Air Dyne when it is inclement...or when I don't feel like going outside. The benefit for the heart and lungs is about the same...but using the Schwinn Air Dyne quickly becomes a little mind-numbing.
"I'm in good shape for the shape I'm in."

"Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6


 
Ricky01
*
Total Posts: 547
05-28-20 06:26 AM - Post#898568    



  • Wicked Willie Said:
I've done both Heavy Hands walking and using the Schwinn Air Dyne. They are quite different. HH offers a lot more variety in movement and muscle engagement. I use the Schwinn Air Dyne when it is inclement...or when I don't feel like going outside. The benefit for the heart and lungs is about the same...but using the Schwinn Air Dyne quickly becomes a little mind-numbing.




Out of curiosity, what volume of sessions and duration are you doing with HH?

Richard
 
Quick Links: Main Index | Flight Deck | Training Logs | Dan John Deck | Must Reads | Archive | Private Topics
Icon Legend Permissions & Sharing Options Topic options

FACEBOOKFACEBOOK
TWITTERTWITTER
GOOGLEGOOGLE
DIGGDIGG
DELICIOUSDELICIOUS
STUMBLEUPONSTUMBLEUPON
Print topic


1261 Views

Home | Dave's Q&A | IOL Blog | DanJohn.net

What's New | Weekly Columns | Weight Training Tips
General Nutrition | Draper History | IronOnline Forum | IOL Blog | Mag Cover Shots | Magazine Articles | Bodybuilding Q&A | Bomber Talk | Workout FAQs
Site Map | Contact IronOnline | Privacy Policy


Top