Fitness and humor might seem like an unlikely pairing, but just like peanut butter and jelly, they’re a match made in heaven when it comes to memes.
Take a break from counting reps or steps and join us for a laughter-filled workout of a different kind.
Whether you’re a gym rat, a weekend warrior, or someone who considers walking to the fridge as exercise, we’ve got something for everyone.
So, grab your protein shake, find a comfy spot, and get ready to flex your funny bone.
Irish powerlifting star Lystus Ebosele has rapidly climbed the rankings in the last couple of years. She was Junior European Champion in the European Powerlifting Federation (EPF) in 2022 and followed that up by taking the International Powerlifting Federation (IPF) junior world title in Romania in 2023.
Ebosele is well known as a big squatter. She hit 235 kilograms (518 pounds) in knee sleeves at the 2023 IPF World Junior Powerlifting Championships (WJC) in Cluj-Napoca, Romania, on her way to her first world title.
It seems as though Ebosele will be leaving those numbers in the dust very soon though, judging from her most recent training update. She posted a video to her Instagram page on January 21, 2024, wherein she raw squatted 240 kilograms (529 pounds) for two repetitions. Check out the lift below:
In the video, Ebosele used knee sleeves, wrist wraps, and a lifting belt to assist her lift. The first rep looked smooth and comfortable, but she sank the second rep deeper and struggled during the ascent.
The barbell nearly stopped twice, but Ebosele battled through to lockout. In her caption, Ebosele wrote that she had performed the best squat and worst squat of her life in the same set.
The IPF Junior world record in the 84-kilogram class is currently USA’s Amanda Lawrence‘s 243 kilograms (536 pounds), set in Helsingborg, Sweden, at the 2019 IPF Classic World Championships (CWC). Although still a Junior, Lawrence won the Open world title at that contest.
With Ebosele making easy work — at least of the first rep — of 240 kilograms (529 pounds), she seems set to mount a challenge to Lawrence’s squat record soon. Ebosele will lift next at the Arnold Sports Festival UK on March 15, 2024, in Birmingham, UK.
The powerlifting competition at the Arnold UK is an Open class event, meaning Ebosele will not be able to “chip” the record (i.e., she can’t add the half-a-kilo (one pound) increment permitted for record attempts). In an Open class competition, athletes can chip Open class records but not Junior records. Ebosele will need to squat 245 kilograms (540 pounds) rather than 243.5 kilograms (537 pounds) to claim the record.
Ebosele’s performance at the Arnold promises to be something special. The entire event will be live-streamed for free on the British Powerlifting YouTube channel.
Featured image: @_fit.stys on Instagram
The post Lystus Ebosele (84KG) Raw Squats 240 Kilograms for a Double appeared first on BarBend.
Former United States Navy SEAL and six-time CrossFit Games athlete Josh Bridges’ competitive career highlight is a second-place finish at the 2011 Games behind four-time Fittest Man on Earth® Rich Froning. Bridges last competed as an elite Individual at the CrossFit Games in 2018 to a 31st-place finish.
Though Bridges doesn’t compete at the highest level of CrossFit anymore, he still maintains a consistent training regimen. His current programming, dubbed “Operation LFG (Look and Feel Good),” focuses on sustaining high fitness standards while maintaining a harmonious work-life balance.
On Jan. 21, 2024, Bridges published a video on his YouTube channel detailing his training philosophy, which has shifted to emphasizing sustainability and overall well-being after turning 40. Check it out below:
Bridges’ workout routine combines strength training with metabolic conditioning. He opened the training session with an upper-body strength split using moderate weights and higher repetitions.
Bench Press — 4 x 8-10
Incline Dumbbell Press — 3 x 12-15
Seated Bent-Over Rear Delt Raise — 3 x 15
Bridges believes proper form is more important than lifting heavy when bench pressing. He focuses on rep tempo, performing slow eccentrics when the goal is hypertrophy.
[Related: A New Study Reveals 2 Training Techniques to Maximize Muscle Growth]
Bridges limits his rest between sets to 90 seconds to maintain his desired training intensity.
Five rounds for reps:
One-minute Row (for calories)
One-minute Devil’s Press (45-pound dumbbells)
One-minute Strict Pull-Ups
One-minute Front Squat (135 pounds)
One-minute rest
At age 40, Bridges adapts his workouts to prevent burnout and injury. His conditioning workout featured strict pull-ups rather than a kipping alternative and lighter front squats, demonstrating his shift toward movements that limit injury risk.
Comparison is the thief of joy, so do what you’re capable of and go on from there. Don’t compare yourself to others.
In a “Fight Gone Bad” workout, Bridges does not reset nor pause the clock between exercises, mandating an immediate transition to the next station after each minute. He scores one point per rep (one calorie on the rower is one rep).
[Related: How to Do a Picture-Perfect Overhead Squat for Olympic Lifting, CrossFit, and More]
Strict toes-to-bar and L-sits are staples in Bridges’ training because they build a strong core, which is crucial for long-term fitness and injury prevention.
Strict Toes-to-Bar — 3 x 10
Dips — 3 x 15-20
L-Sit Hold — Accumulate 60 seconds
Bridges prescribed knees to elbows or anchored sit-ups as scaled alternatives for athletes working up to perform the more advanced movements.
The 2024 CrossFit Open is the universal kick-off to the 2024 CrossFit season. The first of three Open workouts, 24.1, will be announced on Feb. 29, 2024.
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Featured image: @bridgesj3 on Instagram
The post How CrossFit Athlete Josh Bridges’ Training Has Changed at 40 Years Old appeared first on BarBend.
Superheavyweight powerlifting superstar Jesus Olivares is leaving nothing behind as he prepares to return to the UK to defend his title at the 2024 Sheffield Powerlifting Championships. Last year, Olivares took home £30,000 in prize money for his raw total (in knee sleeves) of 1,152.5 kilograms (2,541 pounds) — more than anyone else on the planet.
Olivares’ raw deadlift world record in the International Powerlifting Federation (IPF) stands at 410 kilograms (904 pounds). He seems likely to blow right past that number at the 2024 Sheffield, judging by his recent deadlift progress in training. Check out Olivares’ colossal 426-kilogram (939-pound) deadlift — a staggering 16 kilograms more than the IPF raw world record — published on his Instagram page on Jan. 19, 2024, below:
Using only a lifting belt to assist with intra-abdominal pressure, Olivares set up in his familiar conventional stance and took the barbell in a mixed grip. The bar moved well, and Olivares showed no sign of struggle or a sticking point, suggesting that he had not yet found his limit.
Olivares subsequently posted a side view of the same lift. Check it out below:
At the 2023 Sheffield Championships, Olivares broke the deadlift world record twice. On his second attempt, Olivares locked out 399 kilograms (880 pounds), breaking Ray Williams’ long-standing deadlift world record.
With more left in the tank, Olivares took 410 kilograms (904 pounds) for his final lift. It was initially turned down by the referees, two-to-one, for soft lockout. However, the jury disagreed and awarded the lift to the rapture of the two thousand-strong crowd who cheered the roof off Sheffield City Hall.
Perfection is unattainable, but improvement is in reach.
Olivares will next lift at the 2024 Sheffield Championships on Feb. 10, 2024. This competition has an unusual format in which 12 male athletes and 12 female athletes from various weight classes compete together and are scored on the proportion of the total world record in their class achieved on the day. The highest proportion takes the top prize of £25,000 (nearly $32,000). Bonuses of £5,000 (approximately $6,350) are given for any Open class IPF world record broken.
Olivares seems within reach of the squat world record. During his contest prep, Olivares surpassed his deadlift world record by an incredible 16 kilograms (35 pounds) — notably, he will not have to cut any weight as he competes in the superheavyweight class. If Olivares breaks the raw squat and raw deadlift world records at the 2024 Sheffield, he will surely break his total world record as well. A first-place finish would bag Olivares £40,000 (approximately $50,800).
The 2024 Sheffield promises to be an exciting event. It can watched for free on SBD Apparel’s YouTube channel on Feb. 10, 2024.
Featured image: @mega.gojira on Instagram
The post Jesus Olivares Raw Deadlifts 16 Kilograms Over World Record in Prep for the 2024 Sheffield Championships appeared first on BarBend.
You know what to do on leg day. And push days are known to bring on the bench press and overhead press. But pull day is looming in your push-pull-legs workout split, and you’re unsure which moves to include. Don’t worry — we’ve got the best pull exercises right here.
Credit: Jasminko Ibrakovic / Shutterstock
Even if you’re not doing a split where pulling has its own day, make sure you’re not neglecting the pull side of your programming equation. Stronger pulls will keep your muscles and your strength balanced so that you don’t become all chest and no lats — not a great position to lift from. Here, we’ll lay out the best pull moves you can do (and how to program them).
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Lower body exercises may not be your first thought when it comes to pull exercises, but the deadlift is supreme. It’s a hip-dominant, full-body compound exercise. You’ll lock in your core and upper body while you “pull” from your hips and push the floor away.
If you want to forge strength across your whole body, the deadlift is supreme. Deadlifts work your hamstrings, glutes, lower back, and entire posterior chain. Your core and grip will get smoked too. Get ready to work.
Stand tall with your feet about hip-width apart. Step up to the loaded barbell with the center of the bar over your midfoot.
Inhale as you hinge your hips back. Keep your core engaged and chin gently tucked. Bend your knees until you reach the barbell. Grab with an overhand grip and hands slightly closer than shoulder-width apart, depending on limb length. Depress your shoulder blades to engage your lats and keep your chest up.
Exhale to push through your feet, drive through your hips, and stand up with tension. Keep the bar close to you so it slightly touches your shins. Tuck your hips and squeeze your glutes at the top.
Brace your core, keep your back straight, and lower back down with tension. Keep the bar close. Repeat for your desired number of reps.
Coach’s Tip: Different stances may work better for different lifters. Try a wider stance to accommodate your hips better if you’ve got longer legs.
Sets and Reps: Try four to five sets of five deadlifts for strength gains. For building muscle, start with three sets of eight reps.
Equipment Needed: Barbell, weight plates, collars
Modification: Beginners can start by learning a bodyweight hip hinge and progress to kettlebells, dumbbells, and barbells. Use a yoga block to “raise the floor” when you’re just learning this move. Deadlift a kettlebell off a yoga block to learn the movement before having to hinge all the way to the ground.
The pull-up is a classic bodyweight exercise and the ultimate upper-body, vertical pulling movement. All you need is a pull-up bar and maybe a resistance band to do it.
Pull-ups work all your pulling muscles. Your smaller stabilizer muscles, like posterior deltoids (rear delts) and erector spinae, assist your larger muscle groups, like your latissimus dorsi (lats) to achieve the feat of pulling yourself up.
Grab the bar with an overhand grip. Place your hands shoulder-width apart or go a little wider. Use a box or step to help you reach.
Inhale and brace your core. Depress your shoulder blades to engage your lats.
Exhale and pull yourself up so your chin passes the bar.
Inhale and lower down with control until your arms are entirely straight to achieve the full range of motion. Repeat.
Coach’s Tip: Keep your core tight and back straight. Squeeze your glutes to create full body tension.
Sets and Reps: Try four sets of four to six reps for increasing strength. For muscle growth, try three sets of 10 to 12 reps.
Equipment Needed: Pull-up bar, pull-up assist bands (optional)
Modification: If you’re new to pull-ups, start learning to hang from the pull-up bar to build your grip strength. Don’t have the pull until you’re confident with your dead-hanging skill. Then, add some scapular pull-ups where you elevate your torso without bending your arms. Then, you can add a sturdy resistance band or try an assisted pull-up machine at your gym.
If you’re still working up to doing a pull-up, try out a chin-up in the meantime. Chin-ups get some flack for being “easier” than a traditional pull-up, but they’ll still majorly build your vertical pulling strength.
You use an underhand grip in chin-ups, so your biceps work slightly more than your upper back muscles.
Grab the bar with an underhand grip, palms facing your body. Keep your hands shoulder-width apart or closer, depending on your limb length.
Inhale to brace your core. Depress your shoulder blades to engage your lats.
Exhale to pull yourself up. Squeeze your upper back and biceps at the top.
Inhale and lower down slowly until your arms fully extend. Repeat.
Coach’s Tip: Beginners can try eccentric chin-ups. Focus only on lowering down slowly, feeling the stretch in your biceps. Use a step-up platform or plyo box to get back up to the top.
Sets and Reps: Try four sets of five to six reps for strength gains. For muscle hypertrophy, do three sets of 10 to 12.
Equipment Needed: Pull-up bar, pull-up assist bands (optional)
Modification: Use a pull-up assist band, a strong resistance band, or even a pull-up assistance machine (if you have access to one) to support your body weight during this move.
The bent-over row is a powerful, full-body horizontal pulling movement. It works your mid and upper-back muscles, including your lats, rear delts, rhomboids, and trapezius. At the same time, you engage your lower body and core to maintain stability.
Beginners can start with kettlebells or dumbbells, while advanced lifters and bodybuilders can try out the barbell row. Doing a bent-over row with a barbell gives you room to lift heavier and increase strength and muscle mass in your back and upper body muscles. You’ll get an extra core workout as you engage your abs to keep your back straight.
Stand upright with your feet shoulder-width apart. Hold the bar with an overhand grip.
Hinge your hips back. Keep a slight bend in your knees, chest up, back straight, and core engaged. Depress and slightly externally rotate your shoulders.
Inhale, then exhale to row the barbell. Pull your elbows to the ceiling as you pull the barbell to your lower chest. Squeeze your shoulder blades together but maintain a neutral spine.
Lower back down to the starting position with control. Repeat.
Coach’s Tip: Keep your abs engaged to maintain a neutral spine and protect your lower back.
Sets and Reps: For strength gains, try five sets of four to six reps. For muscle growth, try three to four sets of 10 reps.
Equipment Needed: Barbell, weight plates, barbell collars
Modification: Perform a chest-supported variation — like a supported T-bar row or a seal row — to help make sure you maintain your form. This will take pressure off your back and hips to maintain position.
The lat pulldown is a great vertical pulling exercise that can help you build your strength to get your first pull-up. You perform it seated, making it more accessible for some folks.
Lat pulldowns work your latissimus dorsi and your upper back muscles like your rear delts, rhomboids, and trapezius.
Sit up tall in the seat. Grab your bar with an overhand grip. Place your hands shoulder-width apart. Engage your abs, press your feet into the floor, and keep your back straight. Retract your head.
Inhale, then exhale to pull the bar down to your chest. Imagine pulling your elbows towards the floor to keep your forearms and wrists straight.
Depress your shoulders at the bottom to feel your lats. Slightly retract your shoulder blades, but keep your spine neutral.
Inhale to slowly return the bar to the starting position. Exhale to pull down again and continue.
Coach’s Tip: Don’t let the bar pull you back up; fight against the resistance for more time under tension.
Sets and Reps: For increasing strength, try four sets of six to eight reps. For muscle growth, do three to four sets of 10 to 12.
Equipment Needed: Lat pulldown machine OR cable machine; straight bar
Modification: You can play with different grips on the bar or use handle attachments to make this a unilateral exercise. You can also use a handle that allows for a neutral grip to keep your shoulders in a more natural position.
The dumbbell pullover works your upper back, chest, and triceps at the same time. It’s performed lying on a bench so you can focus on your upper body. The dumbbell pullover takes your shoulders through flexion and extension, so you’ll get some mobility work at the same time.
The dumbbell pullover puts your shoulders through a large range of motion, but you can start with your current range and build up over time.
Grab your dumbbell and lay on your back on the bench. Press your feet into the floor, squeeze your glutes, and engage your abs to build tension.
Hold one end of a dumbbell with both hands. Keep a slight bend in your elbows and press it up from your chest.
Keep your body still. Inhale and lower your arms backward, keeping a slight bend in your elbows. Lower your arms until you feel a stretch in your chest, triceps, and lats.
Exhale to return your arms to the starting position. Continue on.
Coach’s Tip: Maintain stability in your core to protect your spine and lower back. Don’t push past your range of motion; engage your muscles and feel the stretch however far you can.
Sets and Reps: For increasing strength, try four to five sets of six to eight reps. For hypertrophy, do three to four sets of 10 to 12 reps.
Equipment Needed: Weight bench, dumbbell
The single-arm dumbbell row is a compound horizontal pulling movement that builds unilateral strength in your upper back muscles — especially your lats and rhomboids.
Unilateral training refers to working one side at a time and may help even out muscle, strength, mobility, and stability imbalances. Doing a unilateral pull exercise is an excellent complement to your bilateral pulling movements.
Stand at a bench and hold your dumbbell in one hand with an overhand grip. Hinge your hips back. Slightly bend your knees and hinge until your torso is parallel to the floor. Keep your back straight and place the other hand on the bench.
Engage your abs, squeeze your glutes, and push your feet into the floor to create tension. Depress your shoulders to feel your lats.
Inhale, then exhale to pull your elbow to the ceiling to row your dumbbell. Keep your arm close to your body. Feel your shoulder blade retract, and your rhomboids engage at the top.
Inhale to slowly lower your arm back to the starting position. Exhale to repeat and continue.
Coach’s Tip: Don’t let your shoulder round forward as you lower the weight. Keep your lats and rear delts engaged to keep your shoulder externally rotated.
Sets and Reps: Four building strength, try four to five sets of six reps on each side. For hypertrophy, do three to four sets of 10 reps per side.
Equipment Needed: Dumbbell, weight bench
Modifications: During the single-arm dumbbell row, you use a bench for support, so you may be able to go a bit heavier. Consider using wrist wraps to make sure your grip doesn’t fatigue before your back does.
The seated cable row is a horizontal pull exercise using a cable machine for maximum tension. Cable machines provide a different resistance from free weights. As you fight against letting the cable pull you too quickly, you build more pulling strength and muscular endurance. Seated cable rows will build and strengthen your mid and upper back muscles, including your rhomboids, rear delts, and lats.
Since you’re sitting down and your feet are braced, you can row a little heavier and build up your back muscles’ strength and size. Seated exercises are also helpful for older adults or folks who can’t stand.
Attach your grip of choice. Sit up tall on the bench. Keep a slight bend in your knees.
Grab your attachment with an overhand grip. Row it back until you sit tall with your abs engaged and elbows bent.
Inhale to straighten your arms slowly, maintaining your tall posture and back straight.
Exhale to row the handle to your chest. Squeeze your shoulder blades together without overextending your spine. Continue.
Coach’s Tip: Go slowly on the eccentric movement for more stretch and time under tension.
Sets and Reps: For strength gains, try four to five sets of six to eight reps. For muscle growth, do four sets of 10.
Equipment Needed: Cable machine, D-handle
Modification: You can do seated cable rows bilaterally or unilaterally with a single-arm cable row. Play with a narrow or wider grip to target different areas.
Face pulls focus on your upper back muscles to hit your trapezius and rear delts. They aim to strengthen the posterior deltoids and improve posture for people who sit hunched over at work.
The rear delts are small and often neglected muscles, so bodybuilders will also benefit from this isolation exercise.
Attach the rope to a cable machine at eye level. Hold each end of the rope with an overhand grip, palms facing each other.
Face the cable machine and take a few steps backward until your arms are straight and you feel the resistance. Stand with your feet shoulder-width apart and press them into the ground. Keep a slight bend in your knees, tuck your hips, and squeeze your glutes.
Inhale to brace your core. Exhale as you pull the rope towards your face. Pull until each rope side is on either side of your face. Keep your elbows up. Squeeze your shoulder blades together.
Inhale to slowly straighten your arms and return to the starting position. Exhale to pull again and continue.
Coach’s Tip: Resist getting pulled forward as you straighten your arms. Keep your abs engaged, back straight, and feet planted firmly.
Sets and Reps: Try four sets of eight to 10 reps for increasing strength. For building muscle mass, do three sets of 10 to 12 reps.
Equipment Needed: Cable machine, triceps rope attachment
Modification: You can also perform this move from a seated position. Simply adjust the anchor point accordingly.
The renegade row is an advanced compound exercise that adds a dumbbell row to a plank. It strengthens and builds your arm and back muscles while majorly taxing your core strength and stability.
You’ll be keeping your core and hips steady while taxing your back muscles with slow pulls — it looks simple, but it’s quite the burner when you do it right.
Grab your dumbbells and place them shoulder-width apart. Get into a plank position with a dumbbell in each hand. Set your feet slightly wider than your hips. Squeeze your glutes and engage your abs to build tension.
Inhale, then exhale and row one dumbbell up while keeping the other on the floor. Drive your elbow towards the ceiling and keep your arm close to your body.
Inhale and lower the dumbbell back down slowly with control. Exhale to repeat the same arm or alternate sides.
Maintain full-body tension throughout the rows.
Coach’s Tip: Resist movements through your shoulders, trunk, and hips.
Sets and Reps: Try four sets of six to eight rows per arm for strength gains. For building muscle, do three to four sets of ten rows per arm.
Equipment Needed: Dumbbells, yoga mat (optional)
Modification: Though the renegade row is challenging, it’s scalable for beginners. Start with doing a regular plank and rowing one arm without a dumbbell. You can also perform the renegade row with your knees down.
The simple and classic biceps curl is renowned as one of the best biceps exercises for a reason. If you want to fill out your T-shirt, biceps curls will help build that rounded peak.
They can also increase pull strength for compound exercises like the bent-over row, pull-up and chin-up. Doing them unilaterally can help even out aesthetic or strength imbalances.
Stand upright, holding your weight with your palms facing the ceiling. Push your feet into the floor, squeeze your glutes, and engage your abs to create full-body tension.
Inhale to brace your core, then exhale and curl the weight toward your shoulders. Squeeze your biceps at the top.
Inhale to lower down and slowly straighten your arms. Feel the stretch in your biceps at the bottom of your range of motion.
Exhale to curl again, and continue. Maintain tension, keep your core engaged, and avoid using momentum to curl.
Coach’s Tip: Keep your wrists neutral throughout the movement, and don’t let the weight pull them into extension.
Sets and Reps: Try four sets of six to eight curls for strength gains. For building muscle, do three to four sets of 10 to 12 reps.
Equipment Needed: Dumbbells
Modification: You can perform them unilaterally or bilaterally and use dumbbells, kettlebells, or progress to the barbell curl. You can also perform incline dumbbell curls or spider curls to lock in your upper body and place maximum emphasis on your biceps.
Before your pull-day workout, you’ll want to do a proper dynamic warm-up. A dynamic warm-up typically includes light cardio activity, dynamic stretching, mobility work, and some movements specific to what you’ll be training.
Here’s a sample warm-up to try that focuses on your pulling muscles.
Rowing Machine: 1 x 3 minutes
Arm Circle: 3 x 30 seconds forward and 30 seconds backward
Horizontal Arm Swing: 1 x 30 seconds
Vertical Arm Swing: 1 x 30 seconds
Band Pull-Apart: 2 x 15
TRX Row: 2 x 10
Ramp-Up Set: 2 x 3-8, exercise specific
If you don’t have a rowing machine, use an air bike or elliptical — alternatively, jump rope for three sets of 30 seconds.
[Read More: How to Perform the Perfect Weighted Pull-Up]
Do small circles for the first set, medium for the second set, and large circles for the last set.
Use an empty bar to ramp up for moves like deadlifts or bent-over rows. For dumbbell exercises like single-arm rows and biceps curls, use lighter dumbbells to warm up for that move specifically. With cable machines, you’ll also use a lighter weight to warm up.
Ready to add more pull exercises to your workout routine? You can (and should) incorporate them into your regular strength training program. They will help you reach any fitness goal of muscle or strength gain while promoting balance and helping to develop your posterior chain.
When selecting pull exercises, compound exercises like deadlifts, bent-over rows, and pull-ups will get you the most bang for your buck. Isolation exercises like biceps curls and face pulls can also build your pulling strength but in more isolated muscles and areas.
[Read More: The One-Month-Long Pull-up Training Program for Beginners]
Add in unilateral exercises like the single-arm dumbbell row to even out any strength or muscle imbalances. Seated cable machine exercises like the lat pulldown and cable row are great if you’re recovering from a lower-body injury and want to maintain upper-body strength.
Depending on your fitness goal, you’ll want to manipulate your sets and reps to lift your desired volume.
For Strength: You want to lift heavier weights for fewer reps to increase your strength. Try three to five sets of three to six reps at a challenging weight and high effort level.
For Muscle Growth: While you can build muscle at a variety of rep ranges, three to four sets of eight to 12 reps is a good place to start. Push toward failure in each set.
For Unilateral Strength: If you’re focusing on unilateral gains, you’ll be doing more total reps but an even amount on each arm. Try three sets of eight to 10 reps.
You’ll be able to go heavier with fewer reps on exercises that use more muscle groups, like deadlifts and bent-over rows. For exercises that use smaller muscles like face pulls, focus on maintaining proper form at a moderate weight for a moderate number of reps.
Read More: The Ultimate Push-Pull-Legs Workout Split for Every Experience Level]
Here are our top tips for finding a good balance, hitting all your pulling muscles, and progressing.
The bench press, overhead press, and push-ups are great exercises but don’t make the mistake of overemphasizing them. Because those moves focus on “mirror muscles” — the ones you can easily see when assessing your figure in the mirror — people often overtrain them.
[Read More: 4 Benefits of Jumping Pull-Ups]
Balance out your pushing movements with pulling exercises to bring essential balance to your body, strength, and training. And don’t worry — stronger lats does, indeed, support a stronger bench press.
Our list of the best pull exercises includes vertical and horizontal pulling movements — because you’ll want to incorporate a solid mix of different types of pulls.
Vertical pulling exercises involve pulling the weight up and down. You pull toward your trunk in horizontal pulling movements. And pulling from different angles helps target smaller muscles in specific regions of your back.
[Read More: The Best Pull-Up Variations for All Experience Levels]
No one wants to put in all that work in the gym only to have their gains tall. Use the principles of progressive overload to help ensure that you keep getting better, whether you are trying to increase strength or build muscle mass.
Progressive overload refers to making your workouts more challenging by changing one variable at a time throughout your training program.
[Read More: Banded Pull-Ups: Exercise Demo, Muscles Worked, and Benefits]
Adding more volume by increasing reps or weight is one method. But you won’t want to keep adding weight indefinitely for some exercises that work smaller muscles. You can change the exercise angle, vary unilateral and bilateral lifts, play with your time under tension, or switch up your equipment from resistance bands, cable machines, barbells, dumbbells and kettlebells.
Now that you know how to train pull exercises, here’s why and how they can help you build a balanced physique.
If you currently push more than you pull, research says you’re not alone. A study on 180 active young adults found they had more strength in push-ups than pull-ups. Researchers theorize having this muscle and strength imbalance could hinder performance and increase the risk of injury. (1)
[Read More: The Ultimate Beginner Pull-Up Guide (4-Weeks to Your First Rep!)]
Since push-ups and pull-ups use different shoulder girdle muscles, doing mostly push exercises overdevelops the front of the shoulder while neglecting the back. Researchers recommend an equal balance of upper body pushing and pulling movements to correct imbalances, improve performance, and prevent injury. (1)
Bodybuilders will want to do plenty of pull exercises to build their back muscles for aesthetics. A strong back also helps protect your spine, improves posture, and may reduce back pain caused by weakness.
[Read More: Push/Pull Workouts Can Take Your Training Up a Notch]
One study found that sitting with rounded or hunched shoulders when you work long hours in an office can lead to shoulder and back pain. Letting your shoulders round forward leads to poor posture, but sitting up straight is difficult if your back muscles are weak. Strengthening those muscles with posture exercises and pull exercises can help improve your seated posture. (2)
If you don’t have much time to train, choosing compound exercises like the deadlift, pull-up, and bent-over row is a good strategy. These exercises hit multiple upper and lower body muscle groups and include horizontal and vertical pulling patterns.
Research shows that doing multi-joint or compound exercises for everyday gymgoers keeps things simple and may help them be more likely to stick with their program. Research also indicates that multi-joint and compound exercises are helpful for rehabbing injuries and sports-specific training. (3)
There’s nothing wrong with adding single-joint or isolation exercises like biceps curls, but training your bigger movements first is helpful.
Pull exercises are all about the posterior chain. They hit all your major back muscles, as well as your rear shoulder muscles and biceps.
Latissimus Dorsi: Your latissimus dorsi, or lats, are your largest back muscles. They work to adduct, rotate, and extend your shoulder, which moves your upper arm.
Trapezius: Your trapezius, or traps, consist of upper, mid, and lower muscle fibers. Your trapezius assists in stabilizing and moving your shoulder blades.
Posterior Deltoids: Your posterior deltoids, or rear delts, are on the backs of your shoulder girdle. They assist in abducting, extending, and externally rotating your shoulders. They also help stabilize them.
Rhomboids: Your rhomboids are between your shoulder blades. They help move your upper arms. They assist in retracting and stabilizing your shoulder blades.
Erector Spinae: Your erectors are small muscles along your entire spine that assist in stabilizing your spine. With upper-body exercises, the upper erectors work more than the lower erectors. They also contribute to spinal flexion.
Biceps Brachii: Your biceps brachii have a long head and a short head. They help supinate and flex your forearm and stabilize your shoulder.
Adding the best pull exercises to your workout program helps you build a healthy and balanced physique. Include upper and lower body pull exercises from all angles for best results. Now that you know how and why to train those pulling movements, check out more of BarBend’s content on pulling muscles and exercises.
5 Shoulder Pulling Exercises Every Powerlifter Should Do
Learn Rack Pulls for More Pulling Strength and a Bigger Back
How to Do the Clean Pull for Building Power & Posture
Let’s answer any remaining questions you have on pull exercises.
For lower-body pull exercises, be sure to hit your deadlifts. Upper body pull exercises include pull-ups, chin-ups, bent-over rows, lat pulldowns, dumbbell pullovers, single-arm dumbbell rows, cable rows, face pulls, renegade rows, and biceps curls.
A pull exercise is any move where you pull resistance towards your body, as opposed to pushing it away.
Pull-ups, lat pulldowns, and any type of rows are great compound exercises for building back muscles.
Negrete RJ, Hanney WJ, Pabian P, Kolber MJ. Upper body push and pull strength ratio in recreationally active adults. Int J Sports Phys Ther. 2013 Apr;8(2):138-44.
Guduru, Rama Krishna Reddy, Aurelijus Domeika, and Auksė Domeikienė. 2022. “Effect of Rounded and Hunched Shoulder Postures on Myotonometric Measurements of Upper Body Muscles in Sedentary Workers” Applied Sciences 12, no. 7: 3333.
Goncalves A, Gentil P, Steele J, Giessing J, Paoli A, Fisher JP. Comparison of single- and multi-joint lower body resistance training upon strength increases in recreationally active males and females: a within-participant unilateral training study. Eur J Transl Myol. 2019 Feb 27;29(1):8052.
Featured Image: Jasminko Ibrakovic / Shutterstock
The post The 11 Best Pull Exercises to Forge a Bigger, Stronger Back appeared first on BarBend.
The HYROX season in 2024 got underway with the first contest of the calendar year in Maastricht, Netherlands, on Jan. 20, 2024. The pro divisions, both Individual and Doubles, brought the heat with some blazingly fast times across the eight exercises weaved with one-kilometer runs.
Tomas Tvrdik and Jennifer Nikolaus stood atop the podiums for the Individual Pro Men’s and Individual Pro Women’s divisions, respectively. In the Pro Doubles division, Julian Krüger and Patrick Dietrich claimed gold for the men, while Rebecca Frank and Seka Arning emerged victorious among the women.
[Related: 2024 HYROX World Championships Set for Nice, France on June 7-9 With $150,000 Prize Purse]
Below are the full results for all four contested HYROX Pro divisions in Maastricht:
Tomas Tvrdik (CZE) — 56:21
Lukas Storath (GER) — 56:49
Afan Humphries (GBR) — 57:36
Tobias Lautwein (GER) — 58:00
Joffrey Voisin (FRA) — 58:24
Sebastian Ifversen (DEN) — 59:52
Michele Bucci (ITA) — 1:01:35
Steffen Blekkan (NOR) — 1:02:47
Dennis Sölle (GER) — 1:04:14
Jannick Plantinga (NED) — 1:04:14
Ward Lemmelijn (BEL) — 1:04:42
Igor Arruti (ESP) — 1:04:52
Malek Park-Said (GER) — 1:05:18
Reynaldo Latinne (BEL) — 1:05:20
Alexander Winkler (GER) — 1:05:59
Jimmy Egberts (NED) — 1:06:05
Louis William (BEL) — 1:06:38
Clemens Reinhardt (GER) — 1:07:10
Benjamin Rezzonico (FRA) — 1:07:15
TImo Tekolf (GER) — 1:08.17
Delphin Kruithof Kremer (NED) — 1:08:37
Hanno Beestman (NED) — 1:09:25
Carlo Gittermann (GER) — 1:09:48
Bryan Denis (BEL) — 1:10:22
Stijn Daenens (BEL) — 1:10:24
Jennifer Nikolaus (GER) — 1:04:01
Jezabel Kremer (FRA) — 1:04:14
Rebecca Naether (GER) — 1:04:18
Jana Lebenstedt (GER) — 1:06:10
Caroline Lieb (GER) — 1:06:57
Merel Klifman (NED) — 1:08:02
Tania Thies (LUX) — 1:08:52
Anne Stellaard (NED) — 1:09:00
Magdalena Schubert (GER) — 1:09:20
Renate Van Wijnbergen (NED) — 1:14:15
Anke Kaes (BEL) — 1:14:51
Magali Cambon (FRA) — 1:15:49
Angela Deiss (GER) — 1:16:45
Stefanie Krist (GER) — 1:17:17
Esti van Dieen (NED) — 1:17:50
Marion Dekker (NED) — 1:18:58
Jasmien Van Arnhem (BEL) — 1:21:58
Abigail Bagshaw (GBR) — 1:22:41
Dana Bellens (BEL) — 1:23:25
Gabriel Bartels (NED) — 1:23:27
Marthe Uenk-Telgen (NED) — 1:25:24
Alexandra Bey (GER) — 1:25:31
Iris Carels (NED) — 1:28:05
Fleur Kolk (NED) — 1:29:42
Sandra Kloet Juliao (NED) — 1:29:46
Julian Kruger & Patrick Dietrich — 58:06
Maarten Njboer & Sylvester Bunt Van De — 1:00:13
Ismael Mate & Lucio Roman — 1:00:29
Paul Gillingham & Gary Rothwell — 1:01:37
Ogul Cna Ilgar & Sebastian Zink — 1:02:24
Rafael Bouts & Peter Polak — 1:02:40
Remco Groeneveld & Ronald Boer — 1:04:13
Sander Korteweg & Tim Kolsteren — 1:06:25
Jeffrey Stoof & Wouter Laurens — 1:06:49
Joost Schoon & Lodewijk Oostra — 1:08:00
Rebecca Frank & Seka Arning — 58:26
Oceane Fourny & Rebecca Houard — 1:02:46
Sandra Chetaneau & AngāLique Chetaneau — 1:05:32
Aline Simonetti & Flora Berth — 1:05:55
Mandy Hooijmans & Myrte Van Leyden — 1:06:03
Agnes Sierant & Pia Kossack — 1:08:13
Milou Jaspers & Nienke Van Overveld — 1:08:33
Natascha Burgers & Annelou De Roolj — 1:11:41
Roos Wielink & Sharla Hodselmans — 1:15:38
Alexi Mcgahan & Johanna Onabehere — 1:15:51
The top six Individual Men completed the race in under an hour, which is the expected window needed to top an event in the pro division. While none of the Individual Women finished in under an hour — a feat few have accomplished thus far in HYROX’s existence — Nikolaus narrowly missed finishing under the hour and four-minute mark to claim the title in the Netherlands.
In the Doubles division, the two winning teams both completed the race in under an hour. They were the only pairs in their respective divisions to do so.
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Featured image: @nikolausiii on Instagram
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New episodes drop every Tuesday @ 1PM EST/10AM PST. Listen on Apple, YouTube, Google, Spotify, Stitcher, or wherever you get your podcasts. VARIED NOT RANDOM #146: WHAT IF YOU NEVER PR AGAIN? RECENT EPISODES VARIED… View Post
Aside from the Arnold Classic Men’s Open contest, one of the most popular events of the Arnold Sports Festival (ASF) is the Classic Physique show. The 2024 Arnold Classic Classic Physique contest is the division’s seventh edition. It’s scheduled for Friday, March 1, 2024, at the Greater Columbus Convention Center in Columbus, OH.
Unlike other non-Olympia shows on the IFBB Pro League circuit, the Arnold Classic contests are invite-only, and athletes have to apply for entry. Twelve athletes were invited to compete in Classic Physique in Columbus. The roster is below, with names in alphabetical order:
Eric Brown Jr.
Michael Daboul
Darren Farrell
Antoine Loth
Courage Opara
Damien Patrick
Emanuele Riccotti
[Related: New Study on Protein Timing: Even 100 Grams Per Meal Isn’t Wasted]
A post shared by Arnold Sports Festival presented by KSM-66 (@arnoldsports)
[Related: Eat Like a Champion — Samson Dauda’s 2024 Arnold Classic Prep Diet]
There are three past winners in this lineup, including the defending champion, Ramon Rocha Querioz. The Brazilian competitor ended 2023 with a silver-medal finish at the 2023 Olympia to now five-time champion Chris Bumstead.
Querioz is the early favorite to go back-to-back in Columbus. If he does, he will join Terrence Ruffin as the only Classic Physique athletes to defend their titles successfully and for a second Arnold title.
Ruffin scored his two Arnold Classic wins in 2021 and 2022. He was not in the 2023 lineup but will compete in 2024 to hopefully upset Querioz en route to becoming the first three-time Arnold Classic champion since the contest’s inception in 2018.
The inaugural winner of the Arnold Classic was Breon Ansley, who is also competing in Columbus. After nearly leaving the Classic Physique for the 212 division, Ansley opted to stay in Classic Physique after the IFBB weight caps were increased. Ansley ranked fourth in the 2023 Olympia.
If Ansley or Ruffin wins the 2024 Arnold Classic, they become the first Classic Physique athlete to reclaim the title after losing it.
There are several international stars in Classic Physique. Three of them aim to win their first Arnold. The first is Urs Kalecinski, who was the runner-up to Querioz in 2023 and a two-time Olympia bronze medalist. Kalecinski might be the athlete most likely to win his first Arnold Classic if none of the past champions claim victory on the judges‘ scorecards.
Michael Daboul has been steadily rising through the ranks. He’s considered one of the division’s elite thanks to his fifth-place finish at the 2023 Olympia in Orlando, FL. The 2023 New York Pro and 2023 Pittsburgh Pro winner last competed in Columbus in 2022, where he finished in fifth overall.
The third contender is Wesley Vissers, who is coming off a win at the 2023 Romania Muscle Fest Pro show. He ranked seventh in the 2023 Olympia. Vissers’ most recent Arnold Classic appearance was in 2019, where he finished in 10th place.
Courage Opara is also a contender who could make noise in Columbus. He returns to the Arnold for the first time since his fourth-place finish in 2021. Opara has five career pro show wins, including his three most recent contests, highlighted by the 2023 San Antonio Pro.
Five athletes will compete on the Arnold stage for the first time: Eric Brown Jr., Darren Farrell, Damien Patrick, Antoine Loth, and Emanuele Riccotti.
Loth earned his pro card in 2023, and he won two pro shows out of the gate. Patrick secured two pro show wins in 2023. Any of these athletes could disrupt the Arnold Classic and make a first callout if any of the other contenders are off the mark.
Prejudging for the Arnold Classic will be on the Arnold Expo stage in the Greater Columbus Convention Center. The finals will be in the Battelle Grand Ballroom in the same building.
Fans who will be in Columbus can purchase tickets to see the finals at the Arnold Sports website. People who will stay home can catch all the action live on the free live stream, details of which are available on the Arnold Sports website.
Featured image: @arnoldsports on Instagram
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Lumin Fitness, an interactive AI-powered gamified boutique fitness studio concept, has just signed its first franchise agreement, with Verge Fit Holdings, a group that plans to open 13 Lumin locations across key markets in Texas such as Dallas, Austin and Houston over the next three years.
Dallas-based Lumin Fitness opened its first studio in Irving-Las Colinas, Texas, last September.
Verge’s multi-brand franchise group currently operates nearly 200 franchise locations in the U.S. and noted it has been looking for ways to diversify its portfolio, searching for a model that presented a significant growth opportunity.
Enter Lumin Fitness.
“When we were introduced to Lumin Fitness, it immediately resonated with us,” said Raheel Suria, partner at Verge. “The uniqueness of the business model and technology, the experience of the team and the potential for scalability were exactly what we were looking for.”
Suria added that the initial venture into Lumin Fitness is just the beginning: “Our aspirations go far beyond just a handful of units; we have every intention of expanding our footprint to own and operate over 100 units.”
High Tech, High Intensity
Leaning into its self-appointed title as “The World’s Smartest Fitness Studio,” Lumin is adorned with interactive wall-to-wall LED displays. Beyond the futuristic aesthetic is a proprietary ecosystem that uses artificial intelligence, motion tracking, and object detection — all developed by fitness, franchising and gaming experts.
Clients can select their music of choice and training style in the Lumin Fitness app before embarking on a 40-minute full-body, high-intensity functional training workout with interactive elements that make working up a sweat an engaging and entertaining experience. During their workout, participants receive real-time guidance and feedback from trainers.
credit: Lumin Fitness
Behind Lumin’s unique boutique fitness concept is Brandon Bean, formerly Gold’s Gym CEO, and Omeed Shams, former CEO of social discovery app Kwest.
Bean, who serves as CEO, sees the fitness landscape shifting towards a more dynamic and personalized model.
“Lumin is at the forefront of this evolution, introducing subtle gamification elements such as mini-interactions, class challenges and a game economy into our experience,” he tells Athletech News. “This fosters a sense of progress and accomplishment, motivating members to engage more deeply with their fitness journey.”
Bold Franchising Ambitions
Bean believes Lumin’s approach is particularly resonating with a new generation of wellness enthusiasts who value engagement, data-driven insights and a sense of ownership over their health.
“Verge isn’t just our first franchise partner; they are a testament to our commitment to cultivating a network that values quality over quantity,” said Craig Sherwood, chief development officer at Lumin Fitness. “Our goal is to create an exclusive club of strong multi-unit operators who are as invested in our success as we are in theirs.”
Aside from its innovative group workout concept, Lumin Fitness is looking to disrupt the franchise market with a model that requires minimal staffing and the ability to offer classes all day.
Lumin Fitness is hosting a live webinar on Tuesday, January 30, at 7 p.m. CT for those interested in the fitness concept’s growth opportunities. Lumin’s development team will lead the online event and offer an overview of the brand’s franchise model, studio tour, and qualifications to become a Lumin Fitness Franchisee.
The boutique fitness concept lists an investment range of $505,792 – $997,475, franchising requirements of $250,000+ in liquid capital and a net worth of $750,000+.
The post Lumin Fitness Begins Franchise Expansion With Texas Deal appeared first on Athletech News.
Calia, a women’s performance wear brand sold exclusively at Dick’s Sporting Goods, has launched a new apparel collection, Inspire, featuring a revolutionary new fiber.
Marketed as Calia’s most versatile collection yet, the Inspire activewear line is designed to transition from workout to everyday life while remaining supportive, functional and fashionable.
The highlight of Calia’s new collection is Lycra Adaptiv technology, a new-to-the-market fiber offering lightweight support that responds to body movement by expanding in motion while remaining in place with a “second-skin” effect. At rest, Lycra Adaptiv provides the garment wearer with shaping and compression.
In addition to its supportive fit during play and rest, Inpsire’s new line also includes odor and moisture prevention with BodyFree and BodyBreeze Wicking technology and UPT technology to help block UV rays during outdoor workouts.
Calia’s Inspire activewear line, ranging from $48 to $128, includes leggings, shorts, bodysuits, dresses, tanks and sports bras in a variety of subtle pastels and earth tones.
“We know activewear is not just for when you’re intentionally being active,” said Alycia Scott, VP of vertical brand design for Dick’s Sporting Goods. “We wear it throughout our daily lives, and it’s become a staple in many women’s wardrobes both inside and outside of the gym. With Inspire, we wanted to create pieces that were tough enough to withstand the most intense workout but comfortable enough to wear all day long. We want women to feel like they can do anything and have Inspire move with them.”
To spread the word about its new collection, the activewear brand launched a new national ad campaign, “Calia Inspire: There’s Beauty In The Burn,” with a 30-second spot featuring Big Boss Vette’s hit song, “Pretty Girls Walk.” Although the ad is now running on social and streaming services, it will have its first broadcast debut during February 4th’s Grammy Awards.
The global women’s activewear market is expected to grow through 2029, with North America’s market projected to grow considerably. An increasingly “fitness-conscious culture” and material innovations are considered two driving forces behind the surging activewear market, according to market research.
Earlier this month, fitness pioneer and entrepreneur Tracy Anderson dropped the first piece from her namesake collection — a $95 Power Mesh Shrug using high-performance fabric that allows for freedom of movement.
The post Dick’s Sporting Goods Unveils Women’s Activewear Line for All-Day Use appeared first on Athletech News.
