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Practical Orthoepy and Critique. published by AMERICAN SPORTS PUBLISHING -• ' — I COMPANY I ~ — j L.uiVir/ii\ X j — ' Li , — I LJ L_. 21 Warren Street, New York t — ! LJ d Ck)PYRIGHT, 1916 BY American Sports Publishing Company New York or ' CI.A44692;j "^13 / . Warman's Indian Club System ONE CLUB GENERAL DIRECTIONS Grasp the club firmly, but easily, the little finger rest- ing against the knob. As these exercises are intended for physical development and not for the purpose of dis- playing "fancy" or ** snake movements" — very good in their way and for the purpose designed — it is advis- able and necessary that the knob of the club should never slip to the thumb and forefinger; neither should the thumb extend up the handle of the club. Place the idle arm at the side, with the back of the fingers resting gracefully against the side of the body. Do not allow the club to wabble. When a movement is made requir- ing the arm to be extended, hold the club firmly, yet as gracefully as if it were a part of that extension. Imagine that you are standing between perfect circles at right angles with each other — large and small on either side; large in front and small behind. The clubs should fol- low these lines perfectly in all the small circles and sweeps. Be satisfied to practice with one club until all the single moves have been mastered; the double moves will then be more readily attained, as they are combina- tions of the single. INDIAN CLUBS. Practice each move separately, as shown in the illus- tration of the same. Learn the name of each move, and it will be helpful, inasmuch as it is suggestive. Do not be ambitious to handle heavy clubs. Judicious practice regularly taken with a pair of light clubs will prove more beneficial than spasmodic or overwork with heavy clubs. Stand firmly, but not rigidly. Place the feet in as graceful and comfortable a position as the nature of the movement will allow. Do not quite touch the heels, nor place them too far apart, when facinj? ^n audience. INDIAN CLUBS. POSITION. • INDIAN CLUBS. Place the club in the hands, as shown in position. Toss the club a little higher than the head, placing the left hand against the side of the body, the back of the fingers touching the body. Pass the right hand back of the head at the right side, and allow the club to drop and form a complete small circle back of the head, which I designate as the small inward. Follow this movement with a full sweep of the arm in front toward the left side, bringing it up on the right to make two small inwards, etc., thus forming Fig. i. Fig. I. Jnwurti—Right — Small circle inward — Sweep in front (three times). INDIAN CLUBS. Change— By halting the club, just as it sweeps up the right side, a little higher than the shoulder, and reverse the movement. Fig. 2. OUTWARD — RIGHT. I. Small circle outward — Sweep in fxont. 2. «( it (( it (( «( 3* (t •« «t «c «• d« INDIAN CLUBS. Change— By passing the club to the left hand just as it sweeps up toward the left side the third .time. When a little higher than the shoulder, let it fall to a small outward circle. - -*- t § i» % % % % % Fig. 3. OUTWARD—LEFT. 1. Small circle outward — Sweep in front. 2, *( *( *< ** •« «i INDIAN CLUBS. Change — By omitting the third sweep outward, but instead drop the club in front of the face, following with a full sweep inward, bringing up the club on the left side and making a small inward circle. INWARD — LEFT. 1. Small circle inward — Sweep in front. 2, <« <( << <( <• *t « t( 4< *t (t «< «« lO INDIAN CLUBS. Change — By halting the club when it sweeps up the left side the third time, poising it at Poise i, as shown in the illustration. Let it fall as if to make an outward, but instead of making a full circle, halt it at Potse 2, and then drop it in front of the face. Poise 2 Poise 1 X ./««w ' ' /' u^ ^ Fig. 5. poise — drop. left. Poise at i — Poise at 2 — Drop in front of the face. «( «« (( (( C( «( « «• <( «( «( (( INDIAN CLUBS. II Change— By poising again at Poise i, reversing the movement to a small outward; then sweep it in front taking it up with the right hand and halting it at Poise \ on the right side. Let it fall as if to make an outward; but mstead of making a full circle, halt \i at Poise 2, and then drop it in front of the face. ^,-r\ Poise 2 , Poise POISE — DROP. RIGHT. Poise at I—Poise at 2— Drop in front of the face (three times). 13 INDIAN CLUBS. Change — By poising again at Poise i, and reversing the movement to a small outward ; then sweep it in front and take it up with the left hand to Poise i , left (as shown in Fig. 5); reverse it to a small outward, and pass it from hand to hand after each small outward. 1 1 1 1 1 / $ / t / 1 / / / / / / / * / / / Fig. 7. alternating outward. Outward — Right — Sweep. Outward — Left — Sweep. INDIAN CLUBS. I3 Change — By taking the club again in the right hand as if to make a fourth outward, but instead make a small inward, passing it quickly behind the head to the left hand, which should be in position to grasp the club without stopping its motion. It will drop into a small outward circle with the left hand. Sweep it out and front, pass it again to the right hand. !0^^ Fig. 8. large wheel — left. Inward — Right. Outward — Left. Sweep. Drop. 14 INDIAN CLUBS. Change — By omitting the last sweep with the left hand; drop the club in front of the face, giving a full sweep inward, then small inward with left hand, thus reversing the movement. \\ Fig. 9. LARGE WHEEL — RIGHT. Inward — Left. Outward — Right. Sweep. Drop. NDIAN CLUBS. J5 Change — By again omitting the outward sweep with right hand, drop the club in front of the face, giving a full sweep inward, thus reversing the movement, mak- ing only small circles. Fig. la SMALL WHEEL — LEFT. Inward— Right. Outward — Left. Avoid Sweep. Drop, i6 INDIAN CLUBS. Change — By dropping the club in front of the face with the left hand, following with a full sweep to in- ward left, thus reversing the movement. It will be observed that, in making the small wheels, the sweeps are omitted, thus distinguishing between the large and small wheels. Fig. II. SMALL WHEEL — RIGHT. Inward — Left. Outward — Right. Avoid Sweep. Drop and Poise. INDIAN CLUBS. 17 Change — By again dropping the club in front of the face with the right, giving a full sweep inward; but, as the club comes up, halt it at Poise i , swing it to Poise 2, and drop in front of the face, bringing it to an inward. Sweep it in front and halt it again at Poise /. /n /^ I I I I I I % V Fig. 12. poise — drop — inward. right. Poise at i — Poise at 2 — Drop — Inward — Sweep. Pass over i8 INDIAN CLUBS. Change— By passing the club to the left hand, making the change back of the head. Pass from the last small inward circle with the right hand to a small outward with the left. Drop the club in front of the face and sweep it up to Poise i, drop it back of the head to Potse 2, and then drop it in front of the face, and bring it to an inward. Sweep it in front, and halt it again at Poise /, .POlSg^ Fig. 13. POISE — DROP — INWARD. LEFT. Poise at I — Poise at 2 — Drop — Inward — Sweep. •« (« *« i« <• <« i( INDIAN CLUBS. 19 Change — By passing the club to the right hand, mak- ing the change back of the head, going from a small inward left to a small outward right. Drop the club in front of the face and sweep it to an inward right, pass- ing it directly back to the left hand — making the change back of the head— and making a drop and inward left Fig. 14. ALTERNATING DROP AND INWARD. Drop — Sweep — Inward — Over. Drop — Sweep — Inward — Over. «* «« <* «i << i< «< (C " " " Turn the body to the left. 20 INDIAN CLUBS. Change— By turning the body to the left just as the dub is completing the last small inward circle. Keep the arm bent, and make a wrist circle at the side. Keep a firm hold on the club, not allowing the knob to slip to the thumb and forefinger. Fig. 15. SMALL SIDE. Small side-circle. I-3-3. INDIAN CLUBS. 21 Change— By extending the arm upward and forward, making a large circle at the side without bending the arm. Fig. i6. LARGE SIDE. Large side-circles. 1-2-3, 22 INDIAN CLUBS. Change — By checking the club just as it passes the feet on the third downward stroke, and reversing the movement. Do not allow the club to wabble when checking it, nor the arm to bend when making the circle. 'S. i: i f I I t t • Fig. 17 REVERSE. Large size — Reverse. I^S^J. INDIAN CLUBS. 23 Change — As the club comes up in front on the third circle. When it is high enough, drop it to a small side, followed by a large side; then, as it is ready to descend as if to make a second large side, bring it diagonally to the left side with a full sweep, then back to the starting point of a large side, and make another large side-circle. Fig. 18. side and diagonal. One small — Large. Diagonal — Large. Two *• •* •« •* Three •* and over. 24 INDIAN CLUBS. Change — At the close of the third small circle, by making a small inward and passing the club to the left hand, making the change back of the head. Make a small outward with the left, and when the club becomes vertical, drop it back to a small inward with the same hand, and when the club again becomes vertical, change the movement to a small side-circle. Fig. 19. SMALL SIDE. Small side-circle. 1-2-3, INDIAN CLUBS. 25 Change— By extending the arm upward and forward ^ making a large c\xc\t at the side, without bending the arm. .■■•/ '■■ f I • I t « « % \ \ \ Fig. 20. LARGE SIDE. Large side-circle. 1-2-3. 26 INDIAN CLUBS. Change — By checking the club just as it passes the feet on the third downward stroke, and reversing the movement. Do not allow the club to wabble when checking it, nor the arm to bend in making the circle. I'lG. 21 REVERSE. Large side — Reverse, 1-2-3. INDIAN CLUBS. 29 ^ Change— As the club comes up in front on the third circle. When it is high enough, drop it to a small side, followed by a large side ; then, as it is ready to descend, as if to make a second large side, bring it diagonally to the right side with a full sweep; then back to the start- ing point of a large side, and make another large side- circle. Fig. 22. side and diagonal. 1. Small— Large. Diagonal— Large. 2. •♦ «• «» <« 3. " and face front. 28 INDIAN CLUBS. Change — By extending the arm at the completion of the third small circle, as if to make a large side circle; then, just as the club is ready to sweep down, turn the body quickly back to the front position. Sweep the club in front, make a small outward with the left hand, and sweep it to the right. Place the right hand as shown in the illustration, and make small circles outside and inside the arm, keeping the arm extended as much as possible, and keep the club as near the arm as possible. Keep the little finger next to the knob. Fig. 23 — CHIN-KNOCKER, Outside of arm — Inside of arm (three times each). SwecD to the left hand. INDIAN CLUJJS. 2y Change — By sweeping the club to the left hand and making a small outward with the left. Place the hand, as shown in the illustration, and make small circles out- side and inside the arm, keeping the arm extended as much as possible; also keep the club moving as near the arm as possible. Do not let the knob of the club slip to the thumb and forefinger. Fig. 24. CHIN-KNOCKER. Outside of arm — Inside of arm (three times each, Sweep to right hand. 30 INDIAN CLUBS. Change — By small outward and sweep with left hand, carrying the club to the right side by the right hand, until the hand is straight with the shoulder, as seen in the illustration. Grasp the club firmly, and hold it in an upright position. Without raising, lowering or bend- ing the arm the slightest, lay the club on the arm, then raise it and extend it till it is perfectly straight. Through- out this entire exercise the arm should not move nor bend at the elbow. •A Fig. 25. the lever. Upright — On the arm — Straight out. and tobs to outward. INDIAN CLUBS. 31 Change — By tossing the club to a small outward, and sweep it to the left hand; stop the hand as soon as it is even with the shoulder, and place the club in an upright position. Lay the club on the arm without bending the arm at the elbow. Raise the club without moving the arm, and extend it until it is perfectly straight, as shown in the illustration. Fig. 26. the lever. Upright — On the arm — Straight out. and toss to outward 32 INDIAN CLUBS. Change — By tossing the club to a small outward. Do not make a sweep, but just as the club completes the small circle, reverse it to a small inward. Then, just as the club is upright, make a small side-circle, and when the club is again upright, make a small inward, thus alternating small inwards and small sides. Fig. 27. inward and side. Small inward — Small side. and over to the right* INDIAN CLUBS. 33 Change — By passing the club back of the head to the right hand. Make a small outward with the right hand, then reverse it to a small inward, and, as it comes to an upright position, change it to a small side-circle, then back to a small inward; thus alternating small sides SiXid, small inwards. Fig. 28. inward and side. Small inward — Small side (three times each). *« «• and toss over the head, letting it drop gently in the left hand, as shown in Fig i — position. This will give a graceful FINISH. 34 INDIAN CLUBS. CONDENSED FOR CONVENIENCE ONE CLUB Presupposing that the pupil has become familiar with all the movements; /.^., with the necessary details in the learning of each, I present herewith my system of exercises in a condensed form, as a reminder to the indi- vidual, or as an aid to the teacher in calling the move- ments to a class. The order of exercises, and the number of movements of each, are the same as I use for my classes in their public exhibitions. On the rostrum, at the close of my lecture on '^Scien- tific Physical Training, or the Care of the Body/' I aim not only to entertain, but to exemplify the principles set forth in my lecture, by giving, in appropriate costume, my entire system of Indian-cIub exercises — the clubs weighing eight pounds each. As a rule, I do not advocate the use of heavy clubs; but these, to me, do not seem heavy, having had them in use — privately and publicly — for thirty years. My plan of work is on the principle of ''cumulative strength " — the only trtie principle. Hence I advise the use of one club throughout the entire system of exercises; then rest a moment before swinging the two clubs. Rest again, if desirable, at the close of the "windmill," before concluding the entire system. By so doing I find no difllculty inclosing the evening's entertainment by a few movements with both c-lubs (i6 lbs.) /// one hand. INDIAN CLUBS. 35 By adhering to these suggestions, invigoration will take the place of exhaustion. Be patient in well doing ONE CLUB. No. I. Inward Right— one. two. «* " three. No. 2. Outward Right— one. two. ** *' three. No. 3. Outward Left— one. two. ** *' three. Drop. No. 4. Inward Left— one. ** ** two. «* *' three. No. 5. Poise and Drop— Left. 1-2-3. No. 6. Poise and Drop— Right. 1-2-3. No. 7. Outward Right— Outward Left. No. 8. Large Wheel— to the Left. 1-2-3. ^^^op and reverse. No. 9. Large Wheel— to the Right. 1-2-3. Drop and reverse. No. 10. Small Wheel— to the Left. 1-2-3. Drop and reverse. No. II. Small Wheel— to the Right. 1-2-3. Drop and Poise. No. 12. Poise— Drop— Inward Right. 1-2-3. Over, No. 13. Poise— Drop— Inward Left. 1-23. Oven 36 INDIAN CLUBS. No. 14. Drop — Inward Right — Over. Drop — Inward Left— Over. Drop — Inward Right — Over. Drop — Inward Left — Over, Drop — Inward Right — Turn. No. 15. Small Side — Right. 1-2-3. No. 16. Large Side— Right. 1-2-3. No. 17. Reverse. 1-2-3. No. 18. Small — Large — Diagonal — Large. 3 " Change to left hand. No. 19. Small Side — Left. 1-2-3. No. 20. Large Side — Left. 1-2-3. No. 21. Reverse. 1-2-3. No. 22. Small — Large — Diagonal — Large. 3'* Turn. Change to right. No. 2^. Chin-knocker — Right. 1-2-3. No. 24. Chin-knocker — Left. 1-2-3. No. 25. Lever—Right. 1-2-3. No. 26. Lever — Left. 1-2-3. No. 27. Inward and Small Side — Left. 1-2-3. No. 28. Inward and Small Side — Right. 1-2-3. Finish by tossing the club over the head, dropping it gently into the left hand. INDIAN CLUBS. 37 TWO CLUBS GENERAL DIRECTIONS When the clubs fall parallel in the same direction, they should drop simultaneously, and should not be separated from each other any greater distance during the move- ment than when the movement began. With the single exception of a ''follow'* movement (the windmill, Fig. 12) both clubs should drop with the same impulse, even though they are making differ- ent movements. The slightest variation from this rule will destroy the gracefulness and beauty of the swinging. When facing front, avoid turning the body from side to side, except in Fig. i. Practice before a mirror, in order that every movement of the club may be seen while facing front. This will teach one to look at his audience, instead of turning his head and watching the clubs. Master your clubs instead of allowing them to master you. 35 INDIAN CLUBS. Take position by pointing the two clubs to the left, as shown in the illustration. Keep the palms of the hands up in order to steady the clubs. Toss both clubs up and out, sweeping them down in front of the body, and bringing them up to left side. Avoid angles. Toss them out and bringthem in as if describing an arc of a circle, N. B. — To take up the clubs artistically — which can- not be done until all of the movements shall have beer learned — see page 68. Point left- -Sweep. Halt. Fig. I. POINT. Point right- -Sweep (three times each). INDIAN CLUBS. 39 Change — By halting at position and making a small outward with the left, and a full sweep with the right; both clubs dropping simultaneously. The club in the right hand makes a large revolution, while the one in the left makes a small one. Fig. 2. small left — large right. Small Wheel — left hand. Large Wheel — right hand. «« «« 40 INDIAN CLUBS. Change — By sweeping both clubs in front and bring- ing them up on the right side, and halting them in po- sition of point right. Make a small outward with the right hand, and a full sweep with the left, both clubs falling simultaneously. Fig. 3. SMALL RIGHT. LARGE LEFT. Small Wheel— right hand. Large Wheel— left hand. INDIAN CLUBS. 41 Change — By sweeping the clubs back to the left side and halting them a second, making a small outward with the left and a full sweep with the right. Sweep them both to the right side and halt only long enough to make a small outward with the right and a full sweep with the left; thus alternating the movement from sid« to side. ,''"'V -*<• w '-.\\ ->, \ I t I I ' I / I / 1/ ^ I t / / / Fig. 4. alternate. Small left — Large right — Sweep. Small right — Large left — Sweep. <( (( it «• «( (C [NDIAN CLUBS. Change — By sweeping the clubs back to the left side and halting the club in the left hand at poise i ; but pass the right club up in front of the face and push it back of the head, letting it drop as if to make an inward. In- stead of making a small circle, push it to the right, as shown in the illustration. As the right club drops be- hind the head, the left club sweeps in front toward the right side. The clubs now change position — the left club is pushed back of The head, and the tight club sweeps in front. POISE: I // * \ \\ - % % % % \ Fig. 5 — backward drop. rd dron — rifrht — Dush. Backward droD — lett — Dush. INDIAN CLUBS. 43 Change — By halting the left club at poise i ; swing it to poise 2; and drop it in front of the face. While this is being done the right club sweeps back on the circle in front, and halts at poise i on the right side, then to poise 2, and drops in front of the face; thus making the regular poise and drop with each hand. Poise 2 Poise2 Poise 1 Poise I Fig. 6 — forward drop. Poise and drop — Left. Poise and drop — Right. 44 INDIAN CLUBS. Change — By halting the clubs a second when they are on the left side. Turn the left club to an outward, while the right club passes down in front and sweeps up on the right side, making a small inward and push — as in the backward drop. It then sweeps down in front and is pushed back of the head, making a backward drop and push, while the left club is making an out- ward. Fig. 7 — outward left — backward drop. Outward left — Sweep. Backward drop and push — Right. (Three times each). INDIAN CLUBS. 4b Change — By converting the backward push and drop of the right club, to an outward and sweep. When the club is pushed right the third time, instead of dropping it in front, turn it immediately to an outward. The left club makes no change but continues making the out- ward and sweep. <''—.,'- Fig. 8. ALTERNATING OUTWARD. Outward left — Sweep. Outward right — Sweepii 46 INDIAN CLUBS. Change — By halting both clubs a second, just as the right club closes the third small outward. Reverse it to a small inward, followed by a full sweep. The left club also reverses its movement, making a sweep, fol- lowed by a small inward. One club is making an in- ward while the other is making a sweep. Fig. 9. alternating inward. Inward right — Sweep. Inward left — Sweep. Both clubs left side. INDIAN CLUBS. 47 Change— By making a small outward left, and a full sweep with the right; i.e., what is known as small left, large right. Sweep both clubs in front at the same time, and bring them up on the right side, and sweep them up, over and back of the head, making small circles, both clubs parallel, as shown in the illustration. -•S^^^' Fig. 10 — SMALL circles — back. One small circle — Sweep. Two small circles — Sweep. Three small circles — Change. 43 INDIAN CLUBS. Change— By making an extra small circle with the left hand while the right sweeps in front. The right hand passes back to a small inward, while the left hand sweeps in front. By the time the small inward is fin- ished with the right hand, the left will be in place for a small outward. The clubs now join, and make another double circle back of the head. ." / .' ' ' '^N.'^ ' ' ' Xa Xjv X N ^ \ / / ' N$\ X} V V % \ \ r 'A \ \ Y . . '- '- \ fv'' '' ' !* « .. --;A ^-^U-^'' i / * % / • ■" '^< i' '^ \ V / \ .#^ ,<^ \ ^ / \ '^' / * 1 ^ ^ / * ^ 1 ^ % 1 \ V 1 ^^-: J f \ ^ ^ Fig. II LEFT — RIGHT — BOTH. Small left — Sweep. Small right — Sweep. Small — Both. «« (( IMUIAXS CLUBb. 49 Change — By pushing the left club up and out from the shoulder, while hastening the right in front, and making a full sweep, till — without halting either club — the right club is exactly opposite the left, just after the right passes the feet— both arms extended. The clubs should now follow each other, but neither catch the other. The right hand makes an inward and sweep, while the left is following with a sweep and outward. Fig. 12 THE WINDMILL. Inward right — Outward left — Sweep — Sweatt. • « 4* 4i ti (( it 5o INDIAN CLUBS. Change — By slowing up on the left till the rigr.t catches it. Sweep both clubs in front and then back of the head, as shown by position of clubs in Fig. lo. Continue the small inward circles with the right hand, but shift the position of the left a trifle forward, making small side circles. Both clubs should fall and rise at the same time, each crossing the track of the other. Swing them so that the circles are at right angles. >^/ Fig. 13 — SIDE AND INWARD — LEFT. Small side — Left. SmaJI iaward — Right (three times each). INDIAN CLUBS. 51 Change — By quickly shifting the clubs to the right side, making a small inward with the left, and a small side with the right. Fig. 14. SIDE AND INWARD — RIGHT. Small side — Right. Small inward — Left. 52 INDIAN CLUBS. CHANGft^-By shifting the clubs back to- the left side and then back to the right, continuing the same move- ment, but alternating from side to side. Fig. 15. ALTERNATE. Side and inward— Left. Side and inward — Right. INDIAN CLUBS. 53 Change — By bringing the clubs to a perpendicular poise on each side of the head. Make a small inward with the right, then a small inward with the left; again with the right, and again with the left. Sweep the right in front of the face, then the left, and bring them up to repeat the small inwards with each. /''//'// // ' / \ \ I I I Fig. i6. right — left — right — left — sweep — sweep. Inward right-Inward left-Inward right-Inward left-Sweep-Sweep. •I il «( << 14 (« <« (• << «{ M •• u - <* ™ '^^^ '^e point as^stlLTm^em^o;™'"' ^'■^ '"'"' •" "^"<=« *" -'<"> the eye and; eyes%"a'ke a mTrk nn^?h„1 '"" P^^" °° * '^'^ ^"^In range of your =str.rL-tt?o^-^^^^^ FIKST PRACTICE. .^ew^^on — Position of attention, the toes to the line tufrTghVfolZin^.'"''^ ''"" ^'^P '° "^« ■^-■^-"'m the left foot; Step to the front.— Resume the first position. Step to the rear. — As before. Left foot forward.— 1. Pass hands to the rear across small nf Ko«v grasping the right arm just above the elbow, w?th the r^"^^^^ supporting the left arm under the elbow. 2. Make a half fa r^A f n^S^ right by turning on the heels, so that the bacrof the left V^^^^ touches inside of the right, and the left foot is pointed Lai^ht^^^^^ the front. 3. Make a full step to the front with the IpffWf^^ right remaining firm and fiat 'on the ground,"the knlJbrVc'edVeU 114 DUMB BELIi EXERCISE. back, the hip pressed forward, the head upright, the ohest advanced, shoulders flat, the eyes directed to the front. Recover. — Bring the left foot bacli to the right. ft Right foot forward.— 1. Face to the left, the right foot pointed to the front. 2. Step out with the right foot as with the left foot forward. Recover.— Bring the right foot bacli to the left. Step to the front. — 1. Malie a half face to the right and bring the hands down by the sides to the full extension of the arms. 2. Step to the front, resuming the first position at the line. Stand at ease. — Draw back the right foot six inches, placing th© hollow of it against the left heel, bringing the weight of the body upon the right leg, the left knee a little bent. Bring the hands together in front of the body, striking the palms smartly together and slipping the palm of the right hand over the back of the I'-^u, chest advanced and eyes directed to the front. Attention. — Position of attention the toes at the line. Astride. — Place the left foot ten inches on the left of the line, toes pointed to the front and slightly turned outwards, the right follow- ing at the same distance on the right, the knees slightly bent, arms hanging straight by the sides. Ready. — Bend the knees until they jut over the toes keeping the heels on the ground at the same time. Stoop from the waist and bring both hands to the centre of the line, the hands closed and to- gether, the thumbs together, knuckles to the ground. Up. — Straighten the back and lower limbs. At the same time bring the hands close up by the sides and carry them to the full ex- tension of the arms above the shoulders. This extension may be repeated six times. Halt. — Lower the hands to the sides and come to the position of attention behind the line. Step to the rear. — As before. Step to the right. — Make a full step to the right front at the angle at which the toes are pointed from the position of attention, the left following. Step to the left.—l. Make a half face to the left. 2. Make a full step to the left with the left foot, the right remain- ing iat and firm on the ground the knee braced back and at the instant that the foot meets the ground let the left hand grasp the thigh just above the knee, the thumb inside, the fingers outside, the lower part of the leg and left arm forming a straight and continuous DUMB BELIi EXBBOISE. 115 line from foot to shoulder, the right arm remaining extended in the line of the right leg. Face to the right. — Turn on the heels facing to the right reversing the position of both lower and upper limbs. BELL EXERCISES. Having become thoroughly familiarised with the foregoing, take your dumb bells, place them on the line and come to attention with your toes touching them. EXERCISE I. step to the rear. — As in first practice. Left foot forward. — Make a half face to the right and step to the front with the left foot as in first praclice, the left hand grasping the thigh just above the knee as the foot comes to the ground, the right arm extended in the line of the right leg. Right hand. — Seize the bell with the right hand the lower limbs remaining in position. Up. — Kaise the bell above the shoulder binding the arm during the ascent to the full extension of the arm leaning strongly on the left knee and pressing the cheat to the front during the ascent of the bell. In this position the left leg to the knee and the left arm should form one continuous line from foot to shoulder. Down. — Lower the bell, replace it on the line and recover as in first practice. Right foot forward. — As in first practice and go through previous motion with bell in left hand and recover. EXEECISE II. Left foot forward. — As before. Both hands. — Seize a bell in each hand, arms passing on either side of the knee. Up. — Raise the bells above the shoulders, bending the arms dur- ing the ascent to their full extension, keeping the left knee bent and pressing the chest to the front during the ascent of the bells. Down.—'Bving the bells straight down by the sides, replace them on the mark and recover. Right foot forward. —And repeat previous motions. EXERCISE III. L0 foot forward. — As before. Recovering right hand. — Seize bell in right hand. Il6 DUMB BBIilj EXEBCISE. Up. — Eecover and at same time elevate the bell above the shouldei to full extension of the arm. Left foot forward. — Step to the front with the left foot, retaining the bell at the elevation above the shoulder and pressing the chest to the front. Down. — As before, then advance right foot forward and repeat previous motions. EXEECISB IV. Left foot forward. — As before. Recovering both hands. — Seize the bells as in exercise II. Up. — Recover and at same time raise both bells above the shoul- ders to full extension of arms. Left foot forward. — As before, retaining bells at the elevation. Dorm. — As before, and recover. Right foot forward. — As before, and repeat previous motions. EXEKCISE V. Step to the front.— As in first practice. Astride.— As in first practice. Up and down, ready. — As in first practice, stoop from the waist and seize the bells. Up and down, up. — The action and position of the ascent as in first practice, carrying the bells above the shoulders. Down. — Lower the bells, letting them swing to the rear between th« legs. Halt. — Eeplace the bells on the mark and resume the position of attention. Step to the rear. — As before. As you advance in proficiency and strength, either or all of the foregoing exercises may be repeated up to six times. Always begin and end, however, with the performance of those moderate and gen- tle movements which nearest approach the ordinary motions of your every day life. Abruptness in beginning or ending severe ex- ercise is injurious. A SIMPLER SERIES. For any one whose lower limbs are sufficiently exercised in his daily avocations, the following exercises are generally considered adequate. They have not the grace, attractiveness and variety of the preceding ones. With busy men, however, they are likely to continue more popu- lar, as they occupy less time and attention. DUMB BELL EXERCISE. II7 Each motion described is illustrated by a cut, which makes it clear to the veriest novice. Persons in going through these exercises should remember that by turning the hands they are exercising the muscles of the arm and shoulder differently, and that when the arm is raised its upper- most muscles are doing the work. It would be also well to glance first, over the preliminary instruc- tions for the other exercises, as to attitude and breathing. Fig. 1. Hold the bells at the side with the arms pendant. Draw the bells up to the arm pits, turning the wrist as far in as possible. Eepeat this and all other movements until fatigued. Fig. 2, Hold the arms horizontally in front, pass them back on a line with the shoulders as far as possible, crossing the arms in returning. Fig. 3. Kaise the bell from the pendant position to a line with the shoulders, turn the palm out and extend the arm vertically. Reverse the movement, resuming the first position. Fig. 4. Keep the arms straight and swing the bells over the head and as far back as possible, then reverse the direction and swing the arms down past the sides and up behind the back. Fig. 5. Hold the arms at the side, swing the bells out and up strik- ing them together over the head. Vary the movement by swinging one bell up and the other down. Fig. 6. Stand erect, holding th© bells at the chest. Step out to the side as far as possible, at the same time extending the arms horizontally. Regain the first position and repeat the movement on the opposite side. Vary the movement by stepping to the front and rear. ) Fig. 7. Stand with the legs well spread, extend the arms verti- cally, bend back as far as possible, then swing the bells down and as far between the legs as possible and up again. Fig. 8. Bend the legs and keep the back straight, touch the bells to the fioor, straighten up and extend the arms high above the head standing on tip toe. Fig. 9. Stand with the arms extended over the head, bend grad- ually down, as far as you can, keeping the arms extended, then slowly resume the upright position and bend to the other side in the same manner. ii8 SUMB«BELL EXERCXS8* E1g.& Fig. 2. Fig. a , O \h"^.^ Fig. 4 Wlg,^ S>UM6«BELL BXBIlCtSB 119 ,Flg.«, Fig. 7. Fig»e SSi$.9. DUMB BKLL EXEBOISB. SPECIAL EXEECISES. To improve the 6zccps.— Stand erect with arms well into sides and feet planted firmly about nine inches apart. Curl dumb bells until finger nails come in contact with front of shoulder. Brino; the finger nails towards j-ou turning the hands in- ward as you raise the bell above elbow. You can vary this motion in several ways which will suggest themselves after a few experiments. Muscles had: of arm and shoulders. — Stand with body erect, step forward with each foot in turn and pass the bells as far as you can stretch behind you with backs of hands upward. You can vary this motion also. Another method is to stretch face downwards on a mat or form and pass the bells backward in same manner. Forearms. — Press elbows to side and bring up lower arms at right angles to body. Then curl the hands with and without the bells without bringing the elbow or any muscle above it into play. Con- tinue until you feel the muscles sufficiently tested. Chest development.— The method most generally advocated for im- proving the chest muscles is to stretch on your back on a rug or form. 1. Pick up bells and push them up vertically at right angles with the body, the bells touching. Then open the arms quietly and gradually drop the hands until back of them touches the floor on each side. 2. Lower the arms from their vertical position until the ends of the bells touch the floor as far directly behind your head as you can reach. Then bring the hands back slowly to their vertical position over the chest. This exercise may be varied by letting the hands drop forward until the ends of the bells touch the floor on each side close to the hips. The hands may alternate in this movement in various ways. 3. Extend arms at full length behind head with backs of hand'^* resting on floor. Then lift sufficiently to clear the arms and de- scribe a downward semi-circle with each until the bells touch the hips. Repeat in moderation. 4. Starting from previous position, describe a complete circle with each hand, reversing the course of the bells at intervals. 5. Let one arm touch the floor, fully extended at right angles with body ; then extend the other arm across the body in same direc- tion as far as possible, without turning off back. Alternate tho arms frequently. - / EXERCISING WITH ., " PULLEY WEIGHTS \ GIVING THE PRINCIPAL MUSCLES BROUGHT INTO ACTION TAKEN FROM ANDERSON'S HEAVY GYMNASTICS O ARRANGED BY HENRY S. ANDERSON Instructor in Heavy Gymnastics, Yale Gymnasium; Anderson Normal School, Chautauqua University, etc., etc. PUBLISHED BY The American Sports Publishing Company 21 Warren Street, New York ARTICLE I. Pulley Weights. Series No. i— SINGLE ARM WORK. 123 Right Side to Machim^ Right Arm down to SicJe. This movement exercises the side chest, part of side, front upper arm and front forearm. 1. Pectoralis Major and Minor. 2. Latissimus Dorsi. 3. Biceps, Flexor Carpi Radialis. Right Arm front, Shoulder high. This movement exercises the side chest and shoulder (part), front upper arm, front forearm. 1. Pectoralis Major. 2. Pectoralis Minor. 3. Deltoid. 4. Biceps. 5. Flexor Carpi Radialis. 124 PULLEY WEIGHTS. Series No. i— SINGLE ARM WORK— (Continued.) Right Arm up over Head. This movement exercises the shoulder and side. 1. Trapezius. 2. Supra Spinatus. 3. Infra Spinatus. 4. Serratus Magnus. The above movements also taken with left hand and left side to the machine. SERIES No. 2— SINGLE ARM WORK. Opposite Side to Machine^ Right arm front of body, flexed. This movement exercises the shoulder and upper side waist, back upper arm and back forearm. 1. Deltoid. 2. Trapezius. 3. Rhomboideus Major. 4. Rhomboideus Minor. 5. Triceps, 6. Extensor Carpi Radi« alis. PULLEY WEIGHTS. 12$ Series No. 2— SINGLE ARM WORK— (Continued.) Right Arm up over Head, rigid. Opposite Side to Machivit^.^ This movement exercises the side chest, front of forearm, back upper arm, back of arm-pit. 1. Pectoralis Major. 2. Triceps. 3. Latissimus Dorsi. 4. Flexor Carpi Radialis, 5. Flexor Carpi Ulnaris. 6. Teres Major. 7. Serratus Magnus. Right arm back of body, flexed. V Opposite Side to Machine, This movement exer- t cises the back, upper arm, part of shoulder and up- per side (part). 1. Deltoid. 2. Triceps. 3. Latissimus Dorsi. The above movements also taken with left hand, opposite side to machine. 126 ARTICLE II. Pulley Weights. Series No. i— DOUBLE ARM WORK. First Series. Giving some of principal mus« cles brought into action. Posifi^.t: Facing Machine. Both hands drawn to side, 8 counts. This movement exercises the back upper arm and upper back (part) and upper back waist. I. Latisimus Dorsi. 2. Trape- zius (part). 3- Rhomboideus, major and minor. 4. Teres, minor and major. 5. Triceps. 6. An- coneus. 7. Deltoid. Both hands shoulder high to side, palms in, 8 counts. This movement exercises the back upper arm and upper back (part.) I. Trapezius (part). 2. Rhom- boideus, major and minor. 3. Latissimus Dorsi (part). 4. Del- toid. 5. Triceps. 6. Teres, major and minor. PULLEY WEIGHTS. 127 Series No. i— DOUBLE ARM WORK— (Continued). ^:4. Both hands up overhead, arms rigid, 8 counts. This movement exercises the full upper back, back of forearm and back upper arm. I. Trapedus (full) 2. Triceps. 3. Deltoid. 4. Rhomboideus, major and minor. 5- Anconeus. 6. Entensior Carpi Radialis. 7. Extensior Longior. Place the cords in lower pul- leys and sit down to the work; is a much easier way of develop- ing the shoulder and upper back muscles. Right Side to Machine from Front, Left hand front, right back of body, 8 counts. These movements exercise the side, chest, upper side waist on right side, the full shoulder and upper side back^^aist on left side; also back upper arm. Right arm and side; i. Pec- toralis, major, 2. Latissimus Dorsi. Left arm and side; i. Deltoid. 2. Trapezius. 3. Triceps. 4. Rhomboideus, major. 5. Rhom- boideus, minor. 6. Latissimus Dorsi. 128 PULLEY WEIGHTS. SSRIES No. I— DOUBLE ARM WORK— (Continued). L^ft Side to Machine from Front, Right hand front, left back ~i body, 8 counts. These movements exercise ms side, chest, and upper side back waist on left side. The full shoulder and upper side back waist and back upper arm on right side. Left ?Tm and side; i. Pector- alis, major. 2. Latissimus Dorsi, Right arm and side; I. Del- toid. 2. Trapezius. 3. Triceps. 4. Rhomboideus, major. 5, Rhomboideus, minor. 6. Latis- simus Dorsi. Back to Machine. :' / Both hands brought down ' / past sides, 8 counts. This movement exercises the chest muscles, front upper arm and front forearm and part of front shoulder. I. Pectoralis, major and minor, 2. Brachialis Anticus. 3. Biceps. 4. Flexor Carpi Radialis. 5, Flexor Carpi Ulnaris. 6. Flexor Digitorium. 7. Deltoid (part,) PULLEY WEIGHTS. 12Q Series No. i— DOUBLE ARM WORK— (Continued). Back to Machine. Both hands brought up over head, 8 counts. This »movement exercises the abdomen muscles (part), sides of abdomen and chest mwscles, front forearm and front upper arm. I. Rectus Abdominus. 2. Pec- toralis, major and minor. 3. La tissimus Dorsi. 4. Biceps. 5. Internal and External Oblique. 6. Flexor Carpi Radialis. 7. Flexor Carpi Ulnaris. Back to Machine, J' :;;:.:;;- -::^. ^.\"^'l__'',\''-'-~^ Both hands brought up -— -'' shoulder high, 8 counts. This movement exercises the f / full chest muscles, front upper arm, forearm and part of front shoulder. I. Pectoralis, major (part.) 2, ^' Deltoid (part.) 3. Biceps. 4. 'i Brachialis Anticus. 5. Flexor Carpi Radialis. 6. Flexor Carpi Ulnaris. 130 PULLEY WEIGHTS. Skries No. I— double ARM WORK— (Continued). Right Side to Machine. From this back position turn right side to machine. Flex left back of body, palm up, and right hand down across front of body, 8 counts. These movements exercise the side chest and upper side back waist, and upper front arm on right side. The shoulder, upper side back waist and back upper arm on left side. Right arm and side; i. Pector- alis major. 2. Pectoralis minor. 3. Latissimus Dorsi. Left arm and side; i. Deltoid. 2. Triceps. 3, Left side Abdomi- nal Muscles. Same, left side to machine and right back of body. These movements exercise the side chest and upper side back waist on left side. The shoulder, upper side back waist and back upper arm on right side. Left arm and side : i. Pector- alis major. 2. Pectoralis minor. 3. Latissimus Dorsi. Right arm and side: i. Del- toid. 2. Triceps. 3. Right Side Abdominal Muscles. PULLEY WEIGHTS. ARTICLE III. Series No. 2— DOUBLE ARM WORK. 131 Second Series. Face Machine, (i). Arms flexed, elbows up, palms up, 8 counts. (2). Arms flexed elbows shoulder high, palms in, 8 counts. 1. This movement exercises the front upper arm and forearm. 2. This movement exercises front upper arm and shoulders. 1. r. Biceps. 2. Brachialis Anticus. 3. Flexor Carpi Radialis. 2. I. Trapezius. 2. Rhomboideus. 3. Teres major. 4. Teres minoi and 5. Biceps. 132 PULLEY WEIGHTS. Seriks No. 2— double ARM WORK— (Continued). Face Machine. Right hand high, left low, arms rigid, 8 counts. This movement exercises the back upper arm, full shoulder and part of chest on right side; lower side shoulder and back upper arm left side. Right side and arm. I Deltoid (part). 2. Pectoralis major (part). 3. Triceps. 4. An- coneus. 5. Extensior Carpi Radi- alis (Brevior). 6. Extensior Lon- gior. Left side and arm. I Deltoid (part). 2. Teres ma- jor. 3. Teres minor. 4. Latisimus Dorsi. 5. Triceps. 6. Anconeus Flexior. 7. Carpi Radialis. Face Machine. 1. Left hand high, right hand low, arms rigid, 8 counts. 2. Alternate with half circle front. (i). This movement exercises the back upper arm full shoulder chest (part) on left side; lower side shoulder back upper arm on right side. (i). Left side and arm. i. Del- toid (part). 2. Pectoralis major (part). 3. Triceps. 4. Anconeus. 5. Extensior Carpi Radialis (Bre- vior). 6. Extensior Longior. (2). To Alternate these move- ments with bending the body side- ways Transversalis, Internal and External oblique and Rectus Ab- dorainus (part). PULLEY WEIGHTS. 133 Series No. 2— DOUBLE ARM WORK~vements exercise the side chest, Jront upper arm, front forearm and upper side back, on right side. The shoulder, upper side back and front shoulder and back, upper arm on left side. Right arm and side : i. Pector- alis major. 2. Latissimus Dorsi. 3. Biceps, 4. Brachialis Anti- cus. 5. Flexor Carpi Radialis. 6. Flexor Carpi Ulnaris. Left arm and shoulder : i. Del- toid. 2. Teres minor. 3. Teres major. 4. Trapezius. 5. Rhom- boideus major. 6. Rhomboideus minor. 7. Latissimus. 8. Tri- ceps. 9. Extensior Carpi Radi- alis. 10. Extensior Longior. II. Longissimus Dorsi. Left hand down across body, right hand across front shoulder high, 8 counts. These movements exercise the side chest, front upper arm, front forearm and side of body (part) on right side and arm. The shoulder, back upper arm and upper side back, on left side. Right arm and side : I. Pec- toralis major. 2. Latissimus Dorsi. 3. Deltoid. 4. Serratus Magnus. 5. Biceps. 6. Brachialis Anticus. 7. Flexor Carpi Radialis. 8. Flexor Carpi Ulnaris. Lelf arm and shoulder : i. Del. toid. 2. Trapezius. 3. Latissimus Dorsi. 4. Triceps. 5. Rhomboid deus major. 6. Rhomboideus minor. 7, Teres minor, 8, Teres major. PT7LLEY WEIGHTS. 141 Series No. 3— DOUBLE ARM WORK— (Contmu-d). Reverse these Movements. Right hand up, left shoulder high, front, 8 counts. These movements exercise the front up- per arm, front forearm, part of shoulder, and side muscles on right side and arm. The upper back arm, shoulder and back upper waist on left side and arm. Right arm and side : i. Trapezius. 2. Serratus Magnus. 3. Supra Spinatus. 4. Infra Spinatus. 5. Brachialis Anticus. 6. Biceps. 7. Flexor Carpi Radialis. 8. Flexor Carpi Ulnaris. Left arm and side : i. Deltoid. 2. Teres minor. 3. Teres major. 4. Trape- zius. 5. Rhomboideus major. 6. Rhom- boideus minor. 7. Latissimus Dorsi. 8. J^ongissimus Dorsi. 9. Triceps. 10. Ex- tensior Carpi Radialis. 11. Extensior Longior, 12, Serratus Superior, Same Movements with left side to Machine. Left hand down to side, right out to front, shoulder ^^ high, 8 counts. These movements exercise the shoulder, upper side back, and front shoulder on right side. The side chest, front upper arm, front forearm and upper side back on left side. Right arm and shoulder: i. Deltoid. 2. Teres minor. _ 3. Teres major. 4. Tra- pezius. 5. Latissimus Dorsi. 6. Exten- sior Carpi Radialis._ 7. Extensior Carpi Ulnaris. 8. Longissimus Dorsi. 9. Rhom- boideus major and minor. 10. Triceps. Left arm and side: i. Biceps. 2. Brachialis Anticus. 3. Flexor Carpi Radialis. 4. Flexor Carpi Ulnaris. 5, Pectoralis major. 6, Latissimus Dorsi. 142 PULLEY WEIGHTS. Series No. 3— DOUBLE ARM WORK— (Continued). Right hand down across body, Left across front, shoulder high, 8 counts. These movements exercise the shoulder, back upper arm and upper side back on right side. The side chest, front upper arm, front forearm, side of body (part) on left side. Right arm and shoulder : i. Deltoid. 2. Trapezius. 3. Latissimus Dorsi. 4. Triceps. 5. Rnomboideus major 6, Rhomboideus minor. 7. Teres minor. 8. Teres major. Left arm and side : i. Pectoralis ma- jor. 2. Latissimus Dorsi. 3. Deltoid. 4. Serratus Magnus. 5. Biceps. 6. Bra- chialis Anticus. 7. Flexor Carpi Radi« alis. 8. Flexor Carpi Ulnaris, Reverse these Movements. Left hand up, right hand across, shoulder high, 8 counts. These movements exercise the front upper arm, front forearm, part of shoulder and side muscles on left side and arm. The back upper arm, shoulder and back upper waist on right arm and side. Left arm and side: i. Trapezius. 2. Serratus Magnus. 3. Biceps. 4. Supra Spinatus. 5. Infra Spinatus. 6. Bra- chialis Anticus. 7. Flexor Carpi Radi- alis. 8. Flexor Carpi Ulnaris. Right arm and side: i. Deltoid. 2. Teres minor. 3. Teres major. 4. Latis. simus Dorsi. 5. Longissimus Dorsi. 6. Trapezius. 7. Rhomboideus major. 8. Rhomboideus minor. 9. Triceps. 10. Ex- tensior Carpi Radialis. 11. Extensior Carci Ulnans. PULLEY WEIGHTS. 143 Series No. 3— DOUBLE ARM WORK— (Continued). Back to Machine, Right arm flexed, cord over shoulder, left down, rigid at side. This movement exercises the back upper arm and back forearm on right side. The chest, front upper arm and front forearm on left side. Right arm : i. Triceps. 2. An- coneus. 3. Extensior Carpi Radi- alis. 4. Extensior Carpi Ulnaris. Left arm and side : i. Deltoid. 2. Pectoralis major. 3. Biceps. 4. Brachialis Anticus. 5. Flexor Carpi Radialis. 6. Flexor Carpi Ulnaris, Reverse side, 8 counts. This movement exercises the chest, front upper arm and front forearm on right side. The back upper arm and back forearm on left side. Ri^ht arm and side • i. Del- toid. 2. Pectoralis major. 3. Bi- ceps. 4. Brachialis Anticus. 5. Flexor Carpi Radialis. 6. Flexor Carpi Ulnaris. Left arm : i. Triceps, 2. An- coneus. 3. Extensior Carpi Radi, alis. 4. Extensior Carpi Ulnaris. 144 PULLEY WEIGHTS. Series No. 3— DOUBLE ARM WORK— (Continued). Right arm up, left flexed, cord over shoulder. This movement exercises the chest, front upper arm, front fore- arm, part of side and part of ab- domen on right side. The back upper arm and back forearm on left side. Right arm and side : I. Pec- toralis major. 2. LatissimusDorsi. 3. Biceps. 4. Brachialis Anticus. 5. Rectus Abdominus (part). 6. Oblique Internus and Externus. Left arm : i. Triceps. 2. An- coneus. 3. Extensior Carpi Radi- alis. 4. Extensior Carpi Ulnaris. Reverse side, 8 counts. This movement exercises the back upper arm and back fore- arm on right side. The abdomen (part), the side (part), the front forearm and chest on left side. Right arm : i. Triceps. 2. An- coneus. 3. Extensior Carpi Radi- alis. 4. Extensior Carpi Ulnaris. Left arm and side : I. Pector- alis major. 2. Latissimus Dorsi. 3. Biceps. 4. Brachialis Anticus. 5. Rectus Abdominus (part). 6. Oblique Internus and Oblique Externus. PULLEY WEIGHTS. 145 Series No, 3-»D0UBLB ARM WORK— (Continued). Both down on i. This movement exercises the chest, front upper arm, front fore- arm and part of front shoulder. 1. Pectoralis major and minor. 2. Brachialis Anticus. 3. Biceps. 4. Flexor Carpi Radialis. 5. Flexor Carpi Ulnaris. 6. Flexor Digitorum, 7. Deltoid (part). Flex on 2, turn wrist on 3. This movement exercises the back upper arms and back fore- arms. 1. Triceps, 2. Anconeus. 3. Extensior Carpi Radialis„ 4. Extensior Carpi Ulnaris. 146 PULLEY WEIGHTS. Series No. 3— DOUBLE ARM WORK— {Continued^ Both up on I. This movement exercises the chest, the abdomen (part), side of abdomen, front upper arm, front forearm. 1. Rectus abdominus (part). 2. Pectoralis major and minor. 3. Latissimus Dorsi. 4. Biceps. 5. Internal and External Oblique, 6. Flexor Carpi Radialis. 7. Flexor Carpi Ulnaris. Flex on 2, turn wrist on 3. This movement exercises the back upper arms and back fore' arms. 1. Triceps. 2. Anconeus. 3. Extensior Carpi Radialis. 4. Extensior Carpi Ulnaris. PUIXSY WEIGHTS. ARTICLE V. Series No. 4— DOUBLE ARM WORK— (Continued). 147 Facing Machine. Leg atzd Thigh Work. Hands down, and dip by flexing thighs, and raise on toes. This movement exercises the back upper arm, upper back (part), upper back waist, front upper thigh and calf of leg. I. Latissimus Dorsi. 2. Tra- pezius (part). 3. Rhomboideus major and minor. 4. Deltoid. 5. Teres minor. 6. Teres majoj-. 7. Triceps. 8. Anconeus. 9. Rec- tus Femoris. 10. Psoas Magnus. II. Vastus Internus. 12. Vastus Externus. 13. Psoas Parvus. 14. Gastrocnemius. 15. Soleus. Hands up and dip by flexing thighs, and raise on toes. This movement exercises the full upper back, back of forearm, front of thigh and calf of leg, and back upper arm. I. Trapezius (full). 2. Triceps. 3. Deltoid. 4. Rhomboideus ma- jor and minor. 5. Anconeus. 6- Extensior Carpi Radialis. 7. Ex. tensior Longior. 8. Vastus Ex- ternus. 9. Vastus Internus. 10. Psoas Magnus. 11. Psoas Parvus 12. Gastrocnemius. 13, Soleus, 14. Rectus Femoris. 148 PULXEY WEIGHTS. Series No. 4— DOUBLE ARM WORK— (Continued). Combination up and down by flex ing thighs and raise on toes. This combination exercises the back upper arm, upper back, up. per back waist, back forearm, front of thigh and calf of leg. I. Latissimus Dorsi. 2. Tra- pezius. 3. Rhomboideus minor and major. 4. Deltoid. 5. Teres minor. 6. Teres major. 7. Tri- ceps. 8. Anconeus. 9. Exten- sior Carpi Radialis. 10. Exten- sior Longior. 1 1. Vastus Internus. 12. Vastus Externus. 13. Psoas Magnus. 14. Psoas Parvus. 15. Gastrocnemius. 16. Soleus. 17. Rectus Femoris. Bend body forward, heels tO" gether, 8 counts. This movement exercises the abdomen, chest and part of sides 1. Rectus Abdominus. 2. External oblique. 3. Internal oblique. 4. Psoas Magnus. 5. Psoas Parvus. 6. Serratus Magnus, 7. Pectoralis major. 8 Pert^oralrs ini?ioi% PULLEY WEIGHTS. 149 Series No. 4— DOUBLE ARM WORK— (Continued), Back to Machine. Leg and Thigh Work. Hands down, and dip by flexing thighs, and raise on toes. This movement exercises the chest, part of front shoulder, front upper arm and front forearm, front upper thigh and calf of leg. I. Deltoid. 2. Pectoralis ma- jor. 3 .Biceps. 4. Brachialis Anticus. 5. Flexor Carpi Radi- alis. 6. Flexor Carpi Ulnaris. 7. Vastus Internus. 8. Vastus Ex- ternus. 9. Psoas Magnus. 10. Psoas Parvus, ii. Rectus femoris. 12. Soleus. I3. Gastrocnemius. Hands up, and dip by flexing thighs, and raise on toes. This movement exercises the abdomen muscles (part), side of abdomen, chest, front forearm and front upper arm, front upper thigh, calf of leg. I. Pectoralis major. 2. Latis- sinius Dorsi. 3. Biceps. 4. Bra- chialis Anticus. 5. Rectus Ab- dominus (part). 6. Internal oblique. 7. External oblique. 8. Flexor Carpi Radialis. 9. Flexor Carpi Ulnaris. lo. Vastus In- ternus. II. Vastus Externus. 12. Rectus femoris. 13. Gastrocnem" ius. 14. Soleus. 150 PULLEY WEIGHTS. Series No. 4.— DOUBLE ARM WORK~(Continued). Combination up and down* This combination exer« cises the abdomen (part), chest, front upper arm, front forearm, sides of ab- domen and part of front shoulder, front upper thigh and calf of leg. I. Pectoralis major. 2. Deltoid. 3. Biceps. 4. Bra- chialis Anticus. 5. Flexor Carpi Radialis. 6. Flexor Carpi Ulnaris. 7. Rectus Abdominus (part). 8. La- tissimus Dorsi. 9. Internal oblique, lo. External oblique. 11. Rectus Fe- moris. 12. Vastus Inter- nus and Externus. 13. Gas- trocnemius. 14. Soleus. Bend body forward and Jlex thighs. Pull from Jloor, This movement exercises the lower back and thighs and upper back (par«^). I. Trapezius. 2. Rhomboideus major. 3. Latissimus Dorsi. 4. Longissimus Dorsi. 5. Spinalis Dorsi. 6. Multifidius Spinae. 7. Glutens Maximus. 8. Rectus Femoris, 9. Vastus Internus. 10, Vastus Externus. ii. Glutens Medius. 12. Intertrans Versalis. 13. Biceps Femoris. 14. Sem4- tendinosus. 15. Semimembran- PULLEY WEIGHTS. 151 Series No. s—DOUBLE ARM WORK— (Continued). Fifth Series. INTERCOSTALS. Face Machine. Bring both hands down front, arms rigid, (On intercostal machine.) This movement exercises the thorax muscles, side and abdomen muscles. I. Pectoralis major. 2. Pec^' toralis minor. 3. Serratus Mag- nus. 4. Deltoid. 5. Teres mi- nor. 6. Teres major, 7. Tri- ceps (part). 8. Internal Oblique. 9. External Oblique. 10. Psoas Magnus, ii. Rectus Abdominus, 12. Flexor Carpi Radialis. 13, Flexor Carpi Ulnaris. 14. Flexor Digitorium. Back to Machine Bring both hands down sideways, arms rigid, inhale as the arms re- turn overhead. This movement exer- cises the thorax muscles, full chest, sides, upper back and part of abdo- men. I. Intercostal. 2. Le- vatores Costarum. 3. Diaphragm. 4. Pector- alis major (part). 5. Latissimus Dorsi. 6. Serratus Magnus. 7. Man- gularisSterni. 8. Internal oblique, 9, External oblique. 10. Transver- salis Abdominus. 11. Rectus Ab- ominus. 12. Longissimus Dorsi. 13. Flexor Carpi Radialis and Ulnaris. Note — These exercises may be taken face or 'bacTs; to machine and bring arms down front of body or sidewayi,keepingarmsngid.inhalmsas,arnisieturjaoverheaa 152 PULLEY WEIGHTS. Skries No. 5— double ARM WORK— (Continued). Thorax : To Deepen the Chest. Lying on the mat, feet toward the ma" chine (ropes through lower pulleys), swing arms foruoard and over the head (not sideways) as far as possible. Keep el- bows rigid. Inhale as the arms swing forward over the head ; exhale as the arms return. Thorax : To Widen the Chest. Lying on the mat with feet towards the machine, place the cords in lower pul- leys, pull the cords over the head side- ways^ keeping the arms and hands close to the floor, elbows stiff. Inhale as the arms swing sideways over the head, exhale as they return. PULLEY WEIGHTS. 1 53 Pulley Weights — Explanation of Muscles. The work done by the principal muscles used in the First and Second Series (Single), First, Second, Third, Fourth and Fifth Seriee (Double) : 1. Pectoralis major and minor — Draws the arm down and front. 2. Deltoid— Raises the arm shoulder high from side. 3. Trapezius — Help draw the arm up over head from shoulder high. 4'. Latissimus Dorsi — Draws the arm down and back of body. 5. Supra Spinatus — Assist Deltoid in raising arm. 6. Infra Spinatus— Assists in help holding arm in above position. 7. Serratus Magnus— To raise point of shoulder and elevate ribs and help draw'^arm over head from shoulder high. 8. Rhomboideus major and minor — Work in connection with the Trapezius to draw scapula backwards, g. Biceps — Flexor of forearm. 10. Brachialis Anticus— Flexor of forearm (in connection with Biceps). 11. Triceps — Extensior of forearm. 12. Teres major— Assists Latissimus Dorsi in bringing arm down to side. 13. Teres minor— Assists Infra Spinatus in help holding arm up shoul- der high. 14. Flexor Carpi Radialis. [ ^^ ^^^ ^^^-^^^ 15. Flexor Carpi Ulnaris. ) 16- Extensior Carpi Radialis. ) ^^ ^^^^^^ ^^-^^^ 17. Extensior Carpi Ulnaris. ) 18. Extensior Digitorum— To flex fingers. 19. Transversalis— Internal and External Oblique are used to flex thorax and used in waist work. 20. Intercostals— (Internal and External) are used in elevating and depressing the ribs in breathing. 21. Serratus Magnus — To raise point of shoulder and elevate the nbs, 22. Rectus Abdominus — To flex thorax to pelvis. 23. Rectus Femoris— To extend leg and flex thighs and pelvis. 24. Vastus Externus and Internus— To extend leg. 25. Psoas Magnus— To flex and rotate femur outward. 26. Gastrocnemius — To extend the foot. 27. Soleus— To extend the foot. 28. Anconeus — To extend the forearm, 29. Pronator Teres — To pronate the hand, 30. Supinator Longus— To superinate the hand and flex arms. . ) Work in connection in straightening bent and 31. Longissmus Dorsi. { j^geping spine in erect position, and also 32. Multifidus Spin^. ^ bending body backward. 33. Biceps Femoris. ) 34. Semitendinosus. V To flex leg, extend thigh and raise body erect. 35. Semimembranosus. ) »iiJ.mHii!iMa No. A No. 1. No. IM. SPALDING TRADE-MARK INDIAN CLUBS STAINED HNISH Good matenai» and far superior in shape and finish to the best clubs of other makes. Each pair wrapped in paper bag. Model BS — Weights specified are for each club. %\h. PT.,35c,i^$3.36Dz. \y2\h. PT.,S5c.i^$5.76Dz. 34:1b. " 40c.* S.96 " 2 lb. " 70c.* 7.20 " 1 lb. " 45c* 4.U " 3 lb. " 85c.* 9.12 " Spalding Exhibition Clubs Handsomely finished in ebonite; for exhibition and stage purposes. The clubs are hollow, with large body and although extremely light, represent a club weighing three pounds or more. No. A. Ebonite finish Pair, $3.50 No. AA. With German silver bands. . . V-^ " 5.00 ^''' ^ Indian Club and Dumb Bell Hangers Made of Iron and Nicely Japanned Mounted on oak strips Pair, 15c, i^ $1.68 Doz. " 25c* 2.70 " Savage Bar Bell Especially designed by Dr. Watson L. Savage Model S. Has large pear-shaped ends, with a flexible hickory shaft one-half inch in diameter, producing a vibratory exercise similar to that obtained with the French wand Each, 50c. * $5.40 Doz, Spalding Ash Bar Bells School Wand ^^ No. 2. Selected material, highly pcl- ^^ ished,5 ft. long. Each,45c.*^-4.5Oi)0. Calisthenic Wand N0.3. 3 >^ ft. long. Straight grain maple, black finish. Each, 12c * $1.20 Doz. No. 4. 4^ feet long. 1 inch diameter. Black finish. Each, 15c. * $1.U Doz. The prices printed in italics opposite items marked %oith'k will he quoted only on orders for one dozen pairs or more on sizes up to one pound, and on one-half dozen pairs or more on sizes over one pound in weight. On Wands and Bar Bells quantity prices will he allowed on one-half dozen or more. \ mWPTATTENTIOHinVEBTO AMY COMMlUIICATiONS ■ MDRKSED TO OS A. G.SPALDING & BROS. STORES IN ALL LARGE CITIES i FOR COMPtETEUSr OF STORES SEE INSIDE FRONT GOe _ OFTKISBOOl ^^^f»^Se^itk^s^i^_^Sy^toAasfv^^ Qai^m»r^^tt>teial Cpafaw QfaJBB^ SI lasB Spalding Spring Grip Dumb Bells Manufactured by A. G. Spalding & Bros. pse dumb bells are made in two halves connected by steel ings — as specified in the Sandow patent, which expired gust 8, 1916— the effort necessary in gripping, meiking it esscury to continually devote the whole mind to each move- nt. This concentration of will power on each muscle in- ved is what is responsible for^ the great results obtained through properly exercising with them, aek Enameled Bells, Springs Nickel-PIated and Polished , 6. MEN'S. Seven steel springs Pair, $2.50 , S. MEN'S. Five steel springs " 2.00 4. LADIES*. Five steel springs " 1.50 2. BOYS'. Four steel springs " 1.25 i include with each pair of Spalding Spring Grip Dumb is a chart of exercises and full instructions for using. This fiL most complete exercising chart ever devised and yet it ery plain and easy to understand. Profusely illustrated. no. a, Doys' Spalding Trade-Mark Wood Dumb Bells Model AW. Stained Finish ^Made of good material and superior in shape and finish to 'the best wood dumb bells of other makes. Each pair wrapped in paper baa:. Weights specified are for each bell. 5^ lb. Pair^ZSc-k $3.S6Doz. I lb. Pair, 45c. if $i.UDoz. ^Ib. '• 40c.* 3.90 " IK lb.- " 55c.* 5.70 " 2 lb. Fair. 70c. * $7.20 Doz. Spalding Iron Dumb Bells Made on approved models, nicely balanced and finished In black enamel. Sizesl2 to 40 lbs. , . Found, 6c. * 5c. lb. Over 40 lbs. *' 8c.if 6l4c.lb. Bar Bells, weight 25 lbs. or more for complete Bar Bell, sup- plied regularly with steel handles, length 3 feet between bells. . . 12c.Ib.*:?0^c.f6. Bar Bells, weight 25 lbs. or more for complete Bar Bell, with steel handles, either shorter or longer than regular length, as noted above 15c. lb.* I5Kc. «6. Prices for Bar Sells, weighing other thfin above, quoted on application. Quantity prices in italics will be allowed o7i 25 lbs. or more of iron dumb bells or 100 lbs. or more of bar bells. Spalding Nickel-Plated Dumb Bells Nickel-Plated and Polished , IN. 1 lb. . . Pair. 40c. * $i.32 Doz. No. 3N. 3 lb. . . Pair, $ .95 * $10.26 Doz. , 2N. 21b. . . " 65c.* 7.02 " No.4N. 41b. . . " 1.15* 12.42 " No. 5N. Pair, $1.35 * $U.58 Doz. Orders for other weights thaui 1 to 5 lbs., as listed, cannot be accepted. 5 prices printed in italics opposite items marked with * will be quoted only on orders for one en pairs or more on sizes up to one pound, and on one-half dozen pairs or more on sizes over pound in weight. Quantity prices will NOT be allowed on items NOT marked with * NiekeJ. Plated Dinnb BeUs ^MPTAtTENTION GIVEN TO ANY GOMMDNIGATIONS .ftPDRESSEDTQUS A.G. SPALDING & BROS. STORES IN ALU LARGd GITieS FOR COMFIETEIISTJF STORES miNSiDEFRONtCOVB > OFTHIS BOOl -; <9m»SUiSB^I^Ml«fL^L^S»JI'^(^'>^^ I^^S^HE SRALDINGMTRIiDE-IVIAfiK^S SPALDING CHEST WEIGHT MACHINES i Spalding Chest Weight No. 2 fJo. 2. A good machine for home use; noiseless and durable. Well made and easy running. Rods are ^-inch cop- pered spring steel. Weights are 5-lb. iron dumb bells, one to each carriage, and may be removed and used- as dumb bells. Wall and floor boards are hard wood, nicely finished and stained. All castings heavily japjanned- Evcry part of machine guaranteed free pf defecL Each, $6.00 Spalding Chest Weight No. 12 No.12.Tbis machine, especially designed for home exercise, will be found high, grade in every particular. Cast iron parts are all nicely japanned. The wheels are iron, turned true on centers, aind have hardened steel cone point bearings. The guide rods are spring steel, copper- plctted. The weight carriage has remov. able felt bushings, noiseles6 and durable. E.ach handle is equipped with 10 pounds of weights Each, $12.00 Spalding Chest Weight No. Spalding Che«t and Neck Attachment For business men. Overcomes tendency to forward head, due to eontinuous work at desk. For woinen, will help develop a nicely rounded ^eck. No. 5. Because of its adjustment featui which permits of all lower, as well direct chest movements, this machii really combines two machines in on and is particularly suitable where spaj is a consideration. The viirious changi aje made by raising or lowering the cei ter arm, requiring but a few second Japan finish. Elach machine is cquippc with 16 pounds of w;eights. £a., $ 1 5.C Elxtra weights for above, I X I^^. E»., .2 Spalding Foot and Leg Attachment This provides a local exerciser for all muscles of the Ici As such it is an excellent device for strengthening wea muscles, toning up others and giving exercise to stifi joint "No. 3. Heavy cowhide. Ready for use by simply snap, ping to one of the handles or both. . . . . Elach, $1.59 No. 2.. Heavy cowhide. Readily attached to one handle t .both; can be worn with or without shoe. . Each, $1.5 PROMPT ATTENTION 8IVEH TO I ANY COMMUNICATIONS ABDBESSED TO US A.G.SPALDING «&, BROS. STORES IN ALL LARGE CITIES I FOR COMPLETE UST OF STORES SEE INSIDE FRONT COVEB OF THIS BOM PRICES SUBJECT TO CHANGE WITHOUT NOTICE. F«r C««diaD price. se« .ped.1 Cn^Uan C^Uloju. STANDARD QUALITY An article that is universally given the appellation "Slandard" is thereby conceded to be the Criterion, to which are ompared all other things of a similar nature. For instance, the Gold Dollar of the United States is the Slandard unit { currency, because it must legally contain a specific proportion of pure gold, and the fact of its being Genuine is aaranleed by the Government Stamp thereon. As a protection to the users of this currency against counterfeiting and ther tricks, considerable money is expended in maintaining a Secret Service Bureau of Experts. Under the law, citizen nanufacturers must depend to a great extent upon Trade-Marks and similar devices to protect themselves against coun* srfeit products— v^ithout the aid of "Government Detectives" or "Public Opinion" to assist them. Consequently the "Consumer's Protection" against misrepresentation and "inferior quality" rests entirely upon the utegrity and responsibility of the "Manufacturer." A. G. Spalding & Bros, have, by their rigorous attention to "Quality," for forty years, caused their Trade-Mark to lecome known throughout the world as a Guarantee of Quality as dependable in their field as the U. S. Currency is in its field. The necessity of upholding the guarantee of the Spalding Trade-Mark and maintaining the Standard Quality of their Athletic Goods, is, therefore, as obvious as is the necessity of the Government in maintaining a Standard Currency. Thus each consumer is not only insuring, himself but also protecting other consumers when he assists a Reliable Manufacturer in upholding his Trade-Mark and all that it stands for. Therefore, we urge all users of our Athletic ^oods to assist us in maintaining the Spalding Standard of Excellence, by insisting that our Trade-Mark be plainly tamped on all athletic goods which they buy, because without this precaution our best efforts towards" maintaining itandard Quality and preventing fraudulent substitution will be ineffectual. Manufacturers of Standard Articles invariably suffer the reputation of being high-priced, and this sentiment is fostered nd emphasized by makers of "inferior goods," with whom low prices are the main consideration. A manufacturer of recognized Standard Goods, with a reputation to uphold and a guarantee to protect, must neces- arily have higher prices than a manufacturer of cheap goods, whose idea of and basis of a claim for Standard Quality lepends principally upon the eloquence of the salesman. ' .^y^ -^ We know from experience that there is no quicksand more unstable ^>^?^S^*i^^ .^y '* ^^^ ban poverty in quality— and we avoid this quicksand by Standard Quality. ^4^^f»y, ^^^^'^****^^5^^»^B^' STANDARD POLICY A Standard Qualitj^ must be inseparably linked to a Standard Policy. , , /■% i. Without a definite and Standard Mercantile Policy, it is impossible for a Manufacturer to long maintain a Standard Quality. To market his goods through the jobber, a manufacturer must provide a profit for the jobber as well as for the retail lealer. To meet these conditions of Dual Profits, the manufacturer is obliged to set a proportionately high list price on lis goods to the consumer, r i_ i_ l ll j -i To enable the glib salesman, when boolcing his orders, to figure out attractive profits to both the jobber and retailer, he8r*high list prices are absolutely essential ; but their real purpose will have been served when the manufacturer has ecured his order from the jobber, and the jobber has secured his order from the retailer. However, these deceptive high list prices are not fair to the consumer, who does not, and, in reality, is not ever expected to .pay these fancy list prices. , . •. When the season opens for the sale of such goods, with their misleading but alluring high list prices, the retailet >egin8 to realize his responsibilities, and grapples with the situation as best he can, by offering "special discounts," which rary with local trade conditions. Under this system of merchandising, the profits to both the manufacturer and the jobber are assured", but as there is lo stability maintained in the prices to the consumer, the keen competition amongst the local dealers invariably leads to a lemoralized cutting of prices by which the profits of the retailer are practically eliminated. , .„ , . _, This demoralization always reacts on the manufacturer. The jobber insists on lower, and still lower, prices. The nanufacturer, in his turn,-meets this demand for the lowering of prices by the only way open to him. viz.: the cheapening ind degrading of the quahty of his product. , , n , , , The foregoing conditions became so intolerable that,ll 7 years ago, in 1899. A. G. Spalding & Bros, determined to recUfy his demoralization in the Athletic Goods Trade, and inaugurated what has since become known as "The Spalding Policy." The "Spalding Policy" eliminates the jobber entirely, so far as Spalding Goods are concerned, and the retail dealer lecures the supply of Spalding Athletic Goods direct from the manufacturer by which the retail dealer is assured a fair, egitimate and certain profit on all Spalding Athletic Goods, and the consumer is assured a Standard Quality and is jVotected from imposition. <..,,. >~ i i The "Spalding Policy" is decidedly for the interest and protection of the users of Athletic Goods, and acts in two ways: flRST.— The uier'is asrared of genuine Official Standard Athletic Good*. SECOND.— At manufacturers, we can proceed with confidence in purchasing at the proper time, the very belt rmw material* required in the manufacture of our various goods, well ahead of their respective ceaions, *nd thi* enables u« to pro> vide the neces*ary quantity and absolutely maintain the Spalding Standard of Quality. All retail dealers handling Spalding Athletic Goods are requested to^supply consumers at our regular printed catalogue prices — neither more nor less — the same prices that similar goods are sold for in our New York, Chicago and other stores. All Spalding dealers, as well ks users of Spalding Athletic Goods, are treated exactly alike, and no special rebates or discriminations arff allowed to anyone. This, briefly, is the "Spalding Policy," which has already been in successful operation for the past 17 year% and will be indefinitely continued. In other word% "The Spalding Poli^" is a "square deal" for everybody. A. C. SPALDING «i BRO& I/a ATHLETIC LIBRARY A separate book covers every Athletic Sport and is Official and Standard' Price 10 cj^nts each GRAND PRIZE PiARIS. 1900 iE^» ST.L0UIS.1904 W " .TTL Jv JLI 1 JN Vl PARIS 1900 ATHLETIC GOODS ARE THE STANDARD OF THE WORLD A. G. Spalding ® Bros. MAINTAIN WHOLESALL and RETAIL STORES in ih" FOLLOvJfING CITIFS NEW YORK CHICAGO ST.LOUfS BOSTON MILWAUKEE KANSAS CITY ' PHILADELPHIA DETROIT SAN FRANXISCp NEWARK CINCINNATI LOS ANGELES ALBANV CLEVELAND SEATTLE BUFFALO COLUMBUS SALT LAKE CITY SYRACUSE ROCHESTER INDIANAPOLIS PORTLAND BALTIMORE WASHINGTON PITTSBURGH MINNEAPOLIS LONDON, ENGLAND > LIVERPOOL. ENGLAND BIRMINGHAM. ENGLAND I MANCHESTER, ENGLAND BRISTOL. ENGLAND ) EDINBURGH. SCOTLAND GLASGOW. SCOTLAND ATLANTA ST. PAUL LOUISVILLE DENVER NEW ORLEANS DALLAS MONTREAL. CANADA TORONTO, CANADA ) PARIS, FRANCE ) SYDNEY. AUSTRALIA Factortrs o*^>nfd and operated by A.G.Spaldiny 6 Trady Mcri-. d Ath(cttc Goods err made are li ros. and where ell of Spaldinj\ tted in the followi ng cities BnEW YORK CHICAGO 8AV FRANCTSCO CHICOPEE. MASS. BROOKLYN BOSTON PHILADELPHL/k JX>NDON, ENG. <,5^| „BB^«- ^'^''^'"r^ : -s/^ c,