Rulebook 5th Edition Now Available

by Al Myers

The USAWA Rulebook 5 Edition

The 5th Edition USAWA Rulebook is now available on the website.  As voted on by the membership at the 2011 AGM, the new rulebook became effective August 1st.  The Rulebook is free to download from the website.  I do want to warn you that the Rulebook file is a large one (over 4MB in a pdf) and may take a while to download depending on your connection speed.  It contains over 80 pictures of various lifts, with most of them in color.  I will have the Rulebook available in a bound hard copy if anyone wants to order one.  Just email me at amyers@usawa.com if you prefer it this way.  I plan to go to the printer shop at the end of the month, so that is the deadline.  I don’t have a cost yet for it, but plan to just “take orders” and sell it at the price it takes to get printed.  The price depends mostly on whether or not I have it printed with color.  Black and white is the cheapest way to go (which I had done last year) and the price will be in the $30 range.  Color print will at least double this.  I also have the summary of the 2011 Rulebook changes/additions/substractions posted on the website so if you already have a prior Rulebook and just want to print off those pages to add as a “loose leaf” addition, that might be a good way to go as well.   I also have the 2010 Rulebook changes posted.  All the new approved lifts this year are included in the Rulebook Changes file.  The Rulebook was completely overhauled in the Third Edition so you will want to have at least that edition to be somewhat current.

New Official – Judy Habecker

by Al Myers

Judy Habecker performing a Ciavattone Grip Deadlift at the 2010 Gold Cup in Walpole, MA.

I just received word from the USAWA Official’s Director Joe Garcia that Judy Habecker has passed the USAWA Rules Exam and is now a Level 1 Test Qualified USAWA Official.   I just placed Judy’s name on our ever growing list of officials.   I now feel sorry for the lifters in Habeckers Gym, because with Judy in the chair there won’t be any “shoddy” lifts passed. When I was sitting by Judy at our past USAWA Nationals (I was the announcer and she was the scorekeeper), it was obvious to me that Judy had a keen sense of the rules.  She ALWAYS KNEW what the infraction was when a lift wasn’t passed.  A few times she felt that certain shouldn’t have been passed!  (and a couple of times it was when her husband Denny was lifting! haha).  Like I said already, I now feel sorry for the lifters in Habeckers Gym!    I know Judy will make a great judge, and all I can say is IT IS ABOUT TIME she became an USAWA official!  There has been some confusion in the past with the thinking you must be a competitive lifter to be an official.  This is just not true.  There is NOTHING in our rules or bylaws saying this must be the case.  I’m not inferring that Judy is not a competitive lifter either – she often makes a least one appearance to the platform every year. She has USAWA records dating back to 2001, and is the holder of 30 USAWA Records.  She is most proud of her 304 pound 12″ base deadlift done at the 2005 Gold Cup in Hawaii. 

Congratulations Judy!

Welcome to the Century Club Chad and Rudy!

by Al Myers

Chad Ullom "in action" at the Ledaig Record Breakers last weekend. Chad is the only lifter in the Century Club that has done ALL of his USAWA records in the Senior Division.

I predicted this would happen this summer as Chad Ullom and Rudy Bletscher have been “knocking on the door” of joining the Century Club.  The Century Club is a club that recognizes the elite group of USAWA  lifters that CURRENTLY hold over 100 USAWA Records.  However, it didn’t happen exactly as I thought it would.  I predicted it would take place last weekend at Dave’s Ledaig Record Breaker.  This was the case for Chad but not for Rudy.  Rudy was not able to attend.   At the time, I thought it would take another day for him to make this milestone accomplishment (and a little more effort after watching Rudy’s nemesis Mike Murdock take down a couple of Rudy’s records at the Ledaig Record Breaker), but I forgot at the time that at the 2011 Annual General Meeting of the USAWA in June it was voted and passed by the membership to retroactively implement the records set at the 2011 Dino Gym Old-Time Strongman Challenge since the lifts in that competition were approved as new USAWA lifts at the meeting.  So Rudy is IN on his prior performances!  Chad knocked down several new records at the Ledaig Record Breakers putting him in as well.  We celebrated this accomplishment after he broke the USAWA Record in the Snatch on the Knees with a lift of 135 pounds. Coincidentally, both these lifters now stand at 107  USAWA records, which put them at a tie at the number 19 spot out of 21 lifters in the club.  Chad is the only lifter on the list that has done ALL of his records competing in the Senior Division (which makes him only eligible for OVERALL RECORDS).  This makes his accomplishment all that more impressive.  If you are in the Junior Division or Masters Division you have the opportunity to “double dip” on records, which means you may set or break an age group record and an overall record with the same lift.  This helps tremendously with “padding” your record count number.  I counted back through the USAWA Record list and Chad’s sits NUMBER TWO in OVERALL RECORDS (not age group records)  with his 107 (and all I will say about the guy at number 1 is that he has 141 overall records, and Chad knows him quite well as he is his training partner! ). 

There are several other lifters close to joining the Century Club that I’m keeping an eye on.  But just because you get in the club doesn’t mean that you can “sit back” and revel in your accomplishment, and spend too much time “patting yourself on the back”, because if others break enough of your records you can fall out of it.  This has happened (and it bothers me to see it) to a couple of legendary lifters in the USAWA recently, so you must keep up your involvement in the USAWA to “maintain your spot” in the Century Club.  Congratulations to Rudy and Chad – I’m very proud of both of you two, and you deserve this recognition.

Bobby Dodd

Bobby Dodd doing his favorite lift, the deadlift

by Thom Van Vleck

Bobby Dodd has been a friend of mine for many years.  Al Myers has known Bobby even longer, throwing with him in the late 80’s.   Bobby has been a friend of all strength sports since I have known him.  I know for a fact if he lived near some all rounders he’d take a keen interest in the USAWA.  I wanted to give the guy some credit for his amazing career in strength sports.

Bobby Dodd is a legend in Highland Games Athletics in the United States.  Not only as an athlete, though he has competed in probably more states in the U.S. and provinces in Canada than any other thrower ever, but as a true friend to the sport.  This has all been done with his usual quiet reserve letting his actions speak for him over words.  His contributions rival any other and I thought it was time he was recognized for his impact.

Bobby Dodd’s involvement in Scottish Highland Games Athletics has spanned over 40 years. His parents were born in Scotland and he was exposed the Highland Games at an early age.  He told me that when he was getting out of the Navy he made a “to do” list and turning a caber was in the top ten.  This led to his first foray into competition was in 1969 at the Santa Monica Highland Games where he walked on for a caber only event and he found himself hooked on the sport.  He realized right away he needed to get stronger and this led to his powerlifting career.

Bobby Dodd throwing in the Scottish Highland Games

The real reason that I wanted to write this story is to convey what a sportsman Bobby is and his valuable contribution to the sport he loves.  His influence goes beyond competition, judging, or the equipment he sells.  He has made many friends, brought so many into the sport he loves, but most importantly has set a standard of sportsmanship for all who have followed that has become part of why many enjoy the competitions today.  Some simply show up and compete and enjoy the fruits of the hard work put into making things happen.  Others work hard to make it happen.  Bobby has done it all!

Bobby began competing in Scottish Athletics in 1980.  His favorite event was the hammer throw.  But he found equipment hard to come by.  As a result, he contacted a local foundry about making some hammer heads for his personal use.  The expense was in making the mold and once the mold was made it was a cheaper process to make more, so Bobby started selling them to recoup the cost of the mold.  Eventually, this led to the development of Mjolnir hammers and a complete line of throwing weights for distance and height for the Games.   This endeavor was called “Hevy Gear”.   Bobby has had his equipment used at well over 100 highland Games in North America, and even Iceland and New Zealand.

Bobby, like many of us, first started giving back to the sport by judging. He first judged in 1984.  He did this off and on for many years and became an SAAA certified judge in 1997.  Since that time Bobby has judged at the Pro World Championships, Women’s World championships, Masters World Championships, North American Championships and numerous other Games from the local and regional level.

Bill Anderson (r) is one of the greatest Highland Games throwers of all time and maybe the greatest hammer thrower of all time. Bobby (l) sponsored the combined Scottish Hammers trophy for the Masters World Championships and named it after Bill. This was taken a the Masters World Championships in Scotland.

In 2004, I traveled to compete in my first Masters World Championships.  When we arrived, there was a mix up on judges and we were short. Since many of the athletes there were also certified judges or had years of experience, they asked for volunteers.  I recall thinking I had travelled half way across the country and didn’t want to miss out on the competition, but  Bobby, who was there to compete, offered to judge.   He sacrificed so others could throw!  I’ll never forget that and it’s just one example of how Bobby has given back to the sport that has given him so much.

I have another more personal connection with Bobby.  That is being a United States Marine.  Bobby was in the Navy and often having a military service connection makes for close friendships.  It has not escaped my notice that Bobby wears the Marine Corp tartan proudly and supports servicemen and women whenever he can.

Bill Scruggs, one of the founding members of the Masters World Championships in Highland Games, told me that Bobby was very supportive in the early days of the MWC.  Bobby not only donated hammers to be used, he developed the Master’s Hammer Aggregate trophy.  It was a traveling trophy awarded based on the aggregate of both heavy and light hammers thrown in the MWC.  While this award is no longer contested, it led to the current aggregate system used in the MWC to determine the best overall hammer thrower, weight for distance thrower, and stone putter.  Bobby has sponsored many other awards to further the sport.

Ryan Vierra, multi Pro World Champion in Scottish Highland Games, said:

“I consider Bobby Dodd one of the most influential people of our sport, past and present. Bobby has provided his valuable time to consult with games, and countless hours judging, as well as providing games all over the world with standardized equipment. When I started the games in 1987 Bobby was one of the athletes that welcomed me into the sport and I consider him a great friend and key asset to the future of our sport.”

Sean Betz, 2008 Pro World Highland Games Champ said:

“ Bobby is a great guy who always is in tune of what’s going on in the sport of highland games.  He takes a lot of pride is his equipment.  One of things I will always remember about Bobby is how he e-mailed me about his deadlift program.  Bobby had just been getting done with cancer treatment and is getting up there in age.   I was shocked as he is still up in the 400lb range for deadlifts and was very serious about increasing it.  A true highland games warrior and a great heart for the sport and for people.”

I competed at the North American Championships near Seattle, Washington in 2010 and Bobby was a judge there.  After the games were over, we enjoyed a libation together and talked about our love for the sport.  Bobby pulled out a huge scrap book.  I expected that it would be full of his own exploits, but instead it had dozens, maybe hundreds, of newspaper clippings of some the greatest ever to turn a caber!  He called it his “History of the Highland Games” and it’s a work in progress.

I was speaking with Steve Conway, the Athletic Director of the Caledonian Club of San Francisco Highland Games (one of the oldest and biggest Games in North America) about Bobby.  Steve talked about throwing with Bobby and Mike Qutermous starting in the early 80’s and the fun they had.  He also pointed out how the CCSF Games had used Dodd’s equipment for years and wondered out loud how many world records and games records had been set with Bobby’s equipment.  Steve also pointed out that Bobby often donated awards and equipment and donated women’s weights often just to get a Games to add women’s events!

Two photos, both of Cindy and Bobby Dodd. One in 1971 and the other in 2009. Over 40 years of Highland Games attendance!

Whenever Bobby Dodd’s name was mentioned, I heard words like “friend”, “mainstay”, “heart” and “influential”.  Sometimes those that do the most aren’t recognized for their efforts. Bobby Dodd one of those guys.  It would be my hope to be more like Bobby.  I want to give back more than I take from the sport I love, make lots of friends, and have a lot of fun in the process.

Glute Ham Machine

by Al Myers

Dino Gym member Bryce Meuli performing a Glute Ham Raise.

After my recent Daily News stories on the Roman Chair, I alluded to a similar (but much different) machine called the Glute Ham Machine (or also Glute Ham Developer, or the old name of Calf-Ham-Glute Machine).   There is often confusion between the Roman Chair and the GH Machine, and I have heard lifters interchange the naming of these two distinct different apparatuses.  First of all to me, they look NOTHING the same.  And secondly, the muscles they work are completely different.  The internet is loaded with information on  GH Machines.  There are many manufacturers of them – some better than others.  The price tag for a good GH Machine runs from around $300 to over $1000.  (there’s another difference – Roman Chairs are MUCH CHEAPER!).  Most commercial gyms have a GH Machine, and the new age fitness crowd loves them.  They are very popular with powerlifters and Olympic lifters as well.  Dave Tate and Louie Simmons of Westside Barbell have done their part in promoting the GH Machine, embracing the many strength benefits the GH Machine offers.

The Dino Gym's homemade Glute Ham Machine.

As I said, the GH Machine works entirely different muscles than the Roman Chair.  The Roman Chair primarily focuses on the abdominal muscles and the lower back, whereas the GH Machine focuses on the “posterior chain” muscles, ie the calves, hamstrings, and gluteal muscles.  I really feel the hamstrings are the most undertrained muscle in most strength athletes training program.  Competitive lifters place most of their training emphasis on the front quads (in form of squats) and neglect the ever important opposing hamstring muscles.   In my early days of training I thought just doing a few high rep sets of leg curls at the end of my leg workout would suffice, but I learned the hard lesson with suffering a few hamstring muscle tears as a result of heavy deadlifts which proved to me that my hamstrings where indeed not trained adequately, and lagged in opposing strength.  The hamstring muscles are a fast twitch muscle and needs to be trained with low reps, not high reps.  Plus leg curls neglect the upper hamstrings which serve as a primary hip extensor.  Louie Simmons knew this before anyone else, and that is why his “secret training programs” always included hamstring exercises like the GH Raises (as well as other things like Reverse Hyper exercises and weighted drags) to strengthen this typical “weak spot” in competitive lifters.  The most common exercise done on a GH Machine is the Glute Ham Raise.  I don’t have enough time in this story to describe how to do this exercise – just do an internet search and you will find TONS of descriptions on how to do this exercise as well as YouTube Videos demonstrating the GH Raise. 

Bryce performs a Back Extension on the Glute Ham Machine. The Back Extension is an Official USAWA Lift.

There is one detail in a good GH Machine that needs mentioned.  It should contain a knee pad that keeps the knees from “dropping” at the top end of the GH Raise. I have seen several commercial GH machines that don’t have this on them.   Also make sure the GH Machine adjusts adequately so each lifter can get the right settings to allow for  a GH Raise to be done correctly.   Another very important distinction between a GH Machine and a Hyperextension Machine is that the “pivot” should be at the knees for a GH Raise, instead of the waist as when using a Hyperextension Machine.  The body should remain straight from the knees up when performing a GH Raise.  My GH Machine can adjust so it can also be used to do Back Hyperextensions.  The Back Extension is an Official USAWA lift, but this lift has not been contested very often.  It is a tremendous lower back exercise.  The main difference between a GH Raise and a Back Extension is that you bend at the waist when performing Back Extensions, and the stress of the exercise is on the lower back.  

GH Raises are a difficult exercise for heavier lifters who carry alot of weight in their upper body.  I use my harness “walker” as a safety device in front of me when I do GH Raises.  I do this so if I have problems on my last reps, I can push off the walker with my arms to finish the rep.  GH Raises are one of my THREE FAVORITE hamstring exercises (and leg curls is not on my list!).   You will feel the entire range of the hamstring muscle engaged (from the  knees to the hips) with GH Raises, and afterwards you will feel the effects of your training in your ENTIRE hamstring.  I also want to mention that  GH Raises are a great exercise for young lifters who want to increase their vertical leap.  The muscles of the hamstrings and calves are the biggest players in leaping ability, and this exercise focuses intently on these important leaping muscles.   I don’t normally use added resistance when doing GH Raises, but it can be done easily with holding a plate on the chest.  I feel the best rep ranges are between 5 and 8 repetitions with the GH Raise.  If you have access to a GH Machine, give this exercise a try!

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