Author Archives: Al Myers

USAWA News Updates


USAWA News Updates
by Al Myers

Meets this Month

This is a big month for meets in the USAWA.  This coming weekend (March 13th) will be the Club Challenge, hosted by the John McKean and the Ambridge Barbell Club.  Entries must consist of three lifter teams – since scoring will be done by adding up individual adjusted points for a team score.  March 28 is the day for the Deanna Springs Meet, hosted by Bill Clark in Columbia, Missouri.  Bill has hosted this meet for many years in memory of Deanna Springs. Also, don’t forget the Postal Meet hosted by John Wilmot. Lifts must be done and turned in by the end of this month.

History of Gold Cup

Thanks to Dale Friesz, the history of dates, locations and meet directors of past Gold Cups has finally been completed.  Dale has worked hard doing the research for this going back to the FIRST Gold Cup. This coming year will be the 20th year for the Gold Cup, which was started in 1991 by Howard Prechtel.   All of Dale’s research on this can be found in the Past Champions Section.    Thanks again Dale for finishing this project I started several months ago. It might never have got finished without you.

Drug Testing

The USAWA is making some changes in drug testing this year.  Our new USAWA Vice President Chad Ullom has assumed the role of the USAWA Drug Enforcement Director.  We have had a very good drug testing program in the past, but Chad has some ideas to even make it better. This year we will test at more meets, but with less tests done per meet.  Hopefully, this will save the USAWA some money and make our drug testing program even better.

Club Memberships

This so far has been a great year for club memberships.  Registered USAWA Clubs for 2010 stand at 7.  This has only been  topped by 8 registered clubs in 2002 and 2003.  The longest standing Club Membership belongs to Clark’s Championship Gym, which has been a registered club since 1989.  That was the first year club memberships were issued.

Individual Memberships

Individual memberships in the USAWA are $25, and must now be sent to me instead of Bill Clark.  Don’t forget to sign and date the drug waiver when sending in your membership application.  Memberships are for the current year, from the first day of January to the last day of December.  They are required in order to compete in any USAWA meet or event.  Once I receive your membership money with the completed application, I will immediately put your name on the membership roster. Membership cards will NO LONGER be issued.

USAWA Discussion Forum

The website contains a discussion forum, but is only available to those who have registered for the website.  This can be done in the Website Registration Section.  There is no fee for this and has nothing to do with membership in the USAWA.  You must be logged in to the website in order to see the Members Section which contains the discussion forum.  I do have to approve your website registration so it may take a while, but I check it daily so it won’t be longer than that.  This discussion forum is a great place to discuss current lifting events or just interact with others interested in All-Round Weightlifting.

My Shot-Loaded Dumbbell

by Al Myers

I'm performing a 130# One Arm Dumbbell Snatch with my shot loaded dumbbell.

I have always been intrigued by shot loaded globe barbells and shot loaded dumbbells. These were very common training implements of the Old-Time Strongmen, and at one time every professional strongman or circus strongman had one they would use in their performances. Today shot loaded equipment is not very available commercially, so I decided I would just build my own shot loaded dumbbell. My design requirements were very simple: make a dumbbell that could be shot loaded to around 200 pounds full, very durable if dropped, and have a handle that would be optimum for lifting. I was very pleased how my project turned out, until I had to go buy lead shot and discovered how much it has increased in price since my days of reloading shotgun shells 20 years ago!

Years ago they even allowed shot loaded barbells to be used in the Olympic Games. The last Olympic Weightlifting Games that allowed this was in 1924, in Paris, France. Only one lifter took advantage of this, and that athlete was the famous Old-Time French weightlifter Charles Rigoulot. He ended up winning the Gold Medal in the Heavyweight class that year. In the early 1900’s Alan Calvert, owner of the Milo Barbell Company, marketed shot filled barbells and dumbbells. There was a good market for shot loaded equipment then because metal plates were not readily available and a lifter could get by with just one piece of lifting equipment that could be “filled” to the weight of a lifter’s choosing. One of the most popular shot loaded dumbbells is the one owned by Louis Cyr, which now resides at the York Barbell Museum. Cyr’s shot loaded dumbbell weighed 202# empty and 273# fully loaded.

The Dino Gym's Shot Loaded Dumbbell

I love training one arm dumbbell swings and snatches – and these were the first exercises I tried out my new dumbbell with. An obvious advantage with the shot loaded dumbbell is that the weight is more “compact” when it is loaded heavy compared to a traditional dumbbell loaded with 10# plates. However, I soon found out that unless the dumbbell is loaded full the lead shot will “shift” and create balance issues when put overhead. This is very noticeable when doing swings with it compared to a plate loaded dumbbell. Another problem is that you got to remember what you loaded it to last. I have changed the weight of mine, forgot I did, only to be “shocked” when lifting it the next time thinking it was loaded lighter. After all, it looks the same at 100 pounds as 200 pounds! I really can’t see shot loaded dumbbells making a comeback in today’s lifting world. They are a mess to fill and empty – even with a funnel you get shot everywhere. Most people nowadays have great fear of lead toxicity, with due cause, so precautions need to be taken in handling the lead shot. But all of this is worth it to an old weightlifter like myself – because when lifting a shot loaded dumbbell you feel like you are in the company of the great Old Time Strongmen like Louis Cyr, Charles Rigoulot and Eugen Sandow.

History of USAWA Records


by Al Myers

I was thinking the other day about the history of the number of records set in the USAWA throughout the years.  Joe Garcia has been the Official Records Chairman since the beginning of the USAWA, and has entered THOUSANDS of records into our Record List. Joe’s efforts on this has been impressive and the USAWA owes him  a lot of thanks for all the work he has done in giving us a 20 plus year Record List.  The list is now approaching 10,000 line items in length.  But, what years have the most records been set in?  This can’t possible be answered because records are continually broken and the list updated, so an absolute count is about impossible for any year except the most current year. However, we can count the records that are STILL on the books from previous years.  Well, I did this and found the results interesting so I am going to share my research with you!

Year Records Year Records
1987 38 1999 453
1988 114 2000 586
1989 154 2001 422
1990 250 2002 682
1991 307 2003 538
1992 294 2004 474
1993 291 2005 702
1994 346 2006 566
1995 468 2007 367
1996 425 2008 360
1997 427 2009 475
1998 433 2010 103


As you can see, 2005 was the year that resulted in the MOST records.  The last three years there has been a drop-off. But it appears 2010 is off to a good start – maybe THIS YEAR will be the year the most records are set??

Congratulations to Dave Glasgow for passing the Official’s Test and becoming an USAWA Official!

What happened 10 years ago in the USAWA?


by Al Myers

Garcia wins Zercher

On February 5-6, 2000, Joe Garcia wins his first Zercher Strength Classic at Clark’s Gym.  Fellow gym members Mike McBride  took second place while James Foster came in third.  Seven lifters participated in this 13 lift meet which occurred over two days. Garcia dominated the Chain Lifts – with lifts of 1600# in the Hand and Thigh, 2300# in the Harness Lift, and 1805# in the Hip Lift.  This meet also included the comeback of John Carter, who had been sidelined for two years with two knee surgeries.

Postal League

Four registered clubs (Clark’s Gym, Prechtel Athletic Club, Ambridge VFW Barbell Club and Frystown Power Zone) have entered the Postal League.  The first leg of this year long competition was completed.

Nebraskaland Strength Classic

Meet director Kevin Fulton won the Nebraskaland Strength Classic, barely edging out Elijah Kucera.  Fulton put up big lifts in the Jerk-Behind Neck (305 pounds) and the Deadlift – Fulton Bar (505 pounds) to secure the win over 17 year old Kucera.

Deanna Springs Memorial

Josh Pemberton won the Deanna Springs Meet, beating Abe Smith and Al Springs.  The meet was very close, with Josh slipping past Abe by only 13 points!  A highlight of the meet was having two old JWC lifters in attendance – Wayne Smith and Wayne Jackson.  Smith had developed a reputation by being a one arm pullup champion, and on this day he performed a record in the Pinch Grip with a lift of 90 pounds.

Buckeye Record Breaker

This record day was promoted by USAWA President Howard Prechtel on March 4th. An amazing 16 lifters took part!  The list of those competing: Noi Phumchaona, Anna Holter, Jim Loewer, Dennis Stahnke, Chris Waterman, Bob McKenzie, Lee Gesbeck, Dennis Mitchell, Bob Cox, John McKean, Art Montini, Bob Hirsh, Walter Moss, Bill Crozier, Bob Geib, and Scott Schmidt.

Courtesy of The Strength Journal published by Bill Clark.

Rounded Back Platform Deadlifts

by Al Myers

Dino Gym member Ryan Batchman demonstrating the proper way to do a Rounded Back Platform Deadlift.

We have our “Big Workout Night” at the Dino Gym on Tuesday night, and usually have a large turnout of lifters.  Everyone has their own workout, but it is the night to go heavy so most exercises trained involve the back and legs.  Lots of squats and deadlifts!  We start at 6:00 and sometimes don’t finish until 10:00 or 11:00.  The last part of the workout usually involves doing exercises that help with recovery or flexibility, or more commonly referred to as “accessory exercises”.  I am a firm believer in training heavy to get stronger, but at the same time don’t overlook lighter exercises as a way to supplement your heavy work. We constantly change these exercises from workout to workout as this is our way of “winding down” a hard workout. We have several back accessory exercises we do but I want to explain one that is not well known, which we call the Rounded Back Platform Deadlift.  This exercise could be a great addition to your back training program.

The Rounded Back Platform Deadlift is done is this manner. First, you place a foot on two different raised platforms, and place the weight on a loader in front of you between your feet. It is best to have a loader that a handle can be attached to so weight can be added. The height of the handle should be just above the level of the feet, but not as high up on the lower leg as a loaded bar on a lifting platform.  Use an overhand grip when picking up the weight, and with a bend of the knees allow the lower back to round over.  When rising, stand and come to a complete lockout. Lower the weight as low as possible without allowing the weights to touch or rest on the floor.  Keep constant tension on the body at all times. Perform the repetitions at a controlled pace, paying attention to keeping the proper form of rounding the back when rising up with the weight.  We perform sets of 10 reps, adding weight to each subsequent set. Usually we will do between 4 and 6 sets.  We rotate quickly between us and try to keep the rest minimal.  This exercise is not about maximum exertion – but rather about stimulating blood flow to the lower back and legs. You will feel “the burn” in your hamstrings after performing this exercise.

The Rounded Back Platform Deadlift improves flexibility because the weight has a deep pickup that requires a good stretch.  The cross-over benefits to an All-Rounder is that it will help with rounded back type lifts, such as the Zercher Lift or Hack Lift.  It is also a very good exercise for Strongmen to help build strength for Stone Lifting, which is also a rounded back type of lifting.

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