This is something I see all the time on social media: A well-intentioned but under-informed fitness content creator on TikTok or Instagram or YouTube Shorts demonstrating a Romanian deadlift (RDL) and calling it a stiff-leg deadlift (SLDL).

Or the other way around. Or, worse yet, saying they’re interchangeable. They aren’t. Sure, there are bigger fish to fry in the crockpot of online fitness education, but for now, let’s settle something simple: The RDL and SLDL are not the same exercise, nor should you use them for the same purpose.

[Related: The Best Supplements for Bodybuilding]

What Is an RDL?

First, a brief history lesson. Scientists discovered human remains in the Pestera cu Oase (unexpected translation; “Cave With Bones”), (1) a site in modern-day Romania — evidence that there was human activity in Europe almost 40,000 years ago. Then a bunch of other stuff happened, and in 1963, Nicu Vlad was born.

Vlad went on to win gold for Romania at the 1984 Olympics in weightlifting. He was once observed performing a then-foreign accessory exercise that would come to be known as a Romanian deadlift. Now we’re all doing them.

In a sentence, the RDL involves beginning from a standing position with a weight or weights in hand, hinging at the hips to stretch the posterior chain, and standing back up again.

[Related: The Best Lifting Straps for RDLs, SLDLs, & More]

The defining feature of an RDL is that you start the movement standing up; this allows you to play to your strengths by beginning with the exercise’s eccentric (or lowering) phase, where most people are strongest. (2) When you hit the bottom, you get a bit of a force production “bump” from the elasticity of your posterior chain, which helps you start stringing reps together.

Whether you’re an Olympic lifter or not, RDLs are a phenomenal exercise for your hamstrings, glutes, and lower back. They’re accessible, simple to perform, and easy to customize. Top marks, Mr. Vlad.

Okay, Then What’s an SLDL?

The most annoying person in the world might wag a finger and say that, well, an RDL is technically a stiff-leg deadlift, since you’re standing up, weight in hand, with mostly stiff legs. Fair play.

However, understanding exercise nomenclature can help you grasp the idea behind the SLDL itself. Generally speaking, we modify exercise names by putting any technical adjustments first:

That’s, mostly, all there is to it. A stiff-leg deadlift is simply that; deadlifting with your knees stiffer (as in, straighter) than you normally would, and often a bit straighter than you’d see during the RDL, depending on your body proportions.

Deadlifting with straighter legs and higher hips compromises your leverage, reducing the contribution from your quadriceps and shifting more load onto your hamstrings, glutes, and especially your lower back.

However, the primary difference is that SLDLs start with the weight on the floor. Whether you perform a controlled eccentric phase afterward to lower the bar back down, or simply let gravity take the wheel, is up to you. It depends on what you’re trying to get out of the exercise in the first place.

Bodybuilders will perform controlled SLDLs, sometimes even standing on weight plates, because the movement is a second-to-none compound exercise for the hamstrings that doesn’t require you to lift extremely heavy.

[Related: Stop Doing Deadlifts if You Want To Build Muscle]

Strength athletes like powerlifters will employ SLDLs as well, often to deliberately strengthen their lower backs, to train power production off the floor, or simply to inject a bit of welcome variety into an otherwise repetitive sport.

All Roads Lead to Ro…Mania

In fairness, the RDL and SLDL are far more alike than they are different. Both movements train the hamstrings, glutes, and lower back. Both movements are typically, but not exclusively, performed with a barbell. Both movements are worth doing from time to time, whether you’re trying to increase strength or just bulk up.

So why the pedantic semantics? Is it really that big a deal if people mix up the Romanian and stiff-leg deadlift? Yes, because we live in a society, and exercise names matter. Beginners have enough trouble discerning legitimate fitness advice on the Internet.

Understanding the impact small biomechanical changes can have on the performance or utility of an exercise can help you assess other movements, or even entire programs, more shrewdly. Fitness is confusing enough nowadays. The least we can do is get on the same page about what our favorite glute exercises are called.

[Related: How To Build Your Own Bodybuilding Workout Plan]

Overall, though, you aren’t going to find yourself in gym jail if you mix up the two movements or call one the other from time to time. You’re on the right track as long as you’re lifting weights. We’ll all end up like those folks in the Cave With Bones eventually, anyway.

References

Trinkaus, E., Milota, S., Rodrigo, R., Mircea, G., & Moldovan, O. (2003). Early modern human cranial remains from the Peştera cu Oase, Romania. Journal of human evolution, 45(3), 245–253.

HOLLANDER, DANIEL B.1; KRAEMER, ROBERT R.1; KILPATRICK, MARCUS W.2; RAMADAN, ZAID G.1; REEVES, GREG V.1; FRANCOIS, MICHELLE1; HEBERT, EDWARD P.1; TRYNIECKI, JAMES L.1. MAXIMAL ECCENTRIC AND CONCENTRIC STRENGTH DISCREPANCIES BETWEEN YOUNG MEN AND WOMEN FOR DYNAMIC RESISTANCE EXERCISE. Journal of Strength and Conditioning Research 21(1):p 37-40, February 2007.

The post Opinion: Can We Stop Mixing Up the Romanian Deadlift and Stiff-Leg Deadlift? appeared first on BarBend.

Launched in Germany in 2017, HYROX has fast become one of the fastest-growing functional fitness sports in the world. Some HYROX races have over 8,000 participants, making it the world’s largest mass-participation fitness race.

Heber Cannon and Marston Sawyers, popularly known as the Buttery Bros, published a video on their YouTube channel explaining the sport of HYROX, featuring elite CrossFitter Mal O’Brien and 2024 HYROX Houston champion Kristi O’Connell. Check out the video below:

[You Signed Up for HYROX — Now What? Here Are 5 Tips to Follow]

A HYROX race tests competitors’ strength and endurance, combining running and functional workout stations. Each race features eight one-kilometer runs interwoven with eight different workout stations, each featuring a different exercise.

HYROX Race

Ski Erg: One kilometer

Sled Push: 50 meters

Sled Pull: 50 meters

Burpee Broad Jumps: 80 meters

Rowing: One kilometer

Farmer’s Carry: 200 meters

Sandbag Lunges: 100 meters

Wall Balls: 75 or 100

HYROX Race Formats

HYROX focuses on inclusion. The race has no time limits and requires no qualification to participate. There are four different race formats to choose from, covering every fitness level.

Open: The standard HYROX race.

Pro: Experienced racers tackle heavier weights.

Doubles: Complete the race as a pair. Run together but split the workload.

Relay: Compete as a team of four. Each team member runs two 1-kilometer rounds and completes two workouts.

The Buttery Bros competed in the mixed relay race in three teams.

Sawyers’ Team

Kristi O’Connell — Five-Time CrossFit Games Athlete

Cooper Marsh — Sports Agent

Keaton Nelligan — Buttery Bros Fan

Cannon’s Team

Lauren Weeks — Three-time HYROX World Champion

Victoria Brickert — Buttery Bros Fan

Gio Benitez — Buttery Bros  Fan

Buttery Bros Producer Julian Marquez’s Team

Mal O’Brien —Four-Time CrossFit Games Athlete

Patrick O’Connell — CrossFit Coach

Megan Ruble — Buttery Bros Fan

After a strong performance in the Doubles race earlier in the day, O’Brien and Sawyers secured second place in their division. Kristi O’Connell competed in the Pro individual’s race, and Brickert, Nelligan, and Patrick O’Connell competed in the Open division. 

After placing runner-up to six-time Fittest Woman on Earth® Tia-Clair Toomey-Orr at the 2022 CrossFit Games, O’Brien withdrew from the 2023 CrossFit season and did not enter the 2024 CrossFit season. She confirmed she is not retired from competitive CrossFit but when she expects to return remains unknown.

O’Connell retired from competitive CrossFit after finishing 13th at the 2022 CrossFit Games. She has since transitioned to hybrid training.

The 2024 HYROX World Championships are scheduled for June 7-9 in Nice, France, and feature a $150,000 prize purse. Prospective HYROX athletes can sign up for races at HYROX.com.

Featured image: @butterybros on Instagram

The post The Buttery Bros Break Down HYROX Racing With Mal O’Brien & Kristi O’Connell appeared first on BarBend.

Nutrient timing is strategically planning meals, snacks, and supplements around one’s exercise routine to provide the body with the proper nutrients to maximize results, whether it is hypertrophy, fat loss, or improved sports performance. (1)

On March 28, 2024, Renaissance Periodization published a video on its YouTube channel featuring exercise scientist Dr. Mike Israetel debunking common myths about nutrient timing. Israetel shared what he believes to be the most important factors for promoting muscle growth:

4 Important Nutrition Timing Factors For Hypertrophy

Eating at least four high-protein meals spread evenly throughout the day (every three to six hours).

Consuming enough protein, carbs, and fats (calories) to meet daily macro goals.

Having enough energy to train and eating protein and carb-rich post-workout meals.

Eating within two hours of training.

Check out the video below:

[Related: The Most Effective Vitamin D3 Dosage, According to a Nutrition Coach]

7 Nutrient Timing Tips

Israetel discusses seven things you shouldn’t worry about regarding nutrient timing.

1. Number of Meals Per Day

Whether you eat four, five, or six meals per day won’t significantly impact your results. The important factor is eating at least four meals daily and spacing them evenly throughout the day, every three to six hours.

“Eating more than four meals a day is not going to move the needle hardly at all if you keep other things constant,” said Israetel. 

2. Amount of Protein Per Meal

Determine the ideal amount of protein per meal by dividing your daily protein intake goal by the number of meals you eat. “Anything roughly close to the number is good to go,” said Israetel, who advised against chasing arbitrary numbers like 40, 50, or 60 grams of protein per meal. 

Don’t stress about hitting an exact amount of protein per meal. As long as your total daily protein intake aligns with your goals (roughly your body weight in grams), slight variations between meals won’t make a difference.

3. Carbohydrates Spread Throughout the Day

Eat enough carbs in pre-workout meals to ensure sufficient glycogen reserves to fuel your workouts. Israetel recommends varying carb intake (low, moderate, and high) before a workout to determine what works best for you. He emphasizes eating a high-carb meal post-workout to replenish the depleted glycogen stores. 

Image via Shutterstock/Vita Sun

Israetel prescribes evenly spreading carb intake throughout the day for sustained energy levels and optimal recovery.

4. Protein Digestion Speed

Israetel recommends drinking a casein protein shake for those who don’t eat anything for a few hours after workouts. Conversely, a whey protein supplement for a post-workout meal.

Whey protein shakes can help build muscle by spiking the rate of protein synthesis. Whey digests faster than casein, but casein protein doesn’t trigger as large of a spike in protein synthesis as whey. C

asein supplements provide a slower, more sustained release of amino acids into the bloodstream, preventing muscle breakdown over a longer period.

At the end of the day, casein and whey protein deliver similar results.

[Read More: Does Creatine Help You Build Muscle? A Certified Nutrition Coach Weighs In]

5. Eating Immediately Upon Waking

Some bodybuilders consume protein immediately after waking up. For those who have multiple high-protein meals throughout the day, there is no significant advantage to a protein shake upon waking up. 

6. Fasted Cardio vs. Fed-State Cardio

“Cardio isn’t this magic thing that burns tons of fat,” said Israetel. “What it really does is it takes your overall calorie deficit and sinks it lower.”

Per Israetel, performing a cardio workout fasted or after eating has negligible differences. What truly matters is burning extra calories and hitting the target deficit for one’s goals.

[Learn More: Does Cardio Burn Fat? The Anatomy of a Fitness Myth]

7. Eating Before Bed

Prioritize high-quality sleep without stressing about timing bedtime meals to optimize recovery. Israetel recommends timing the day’s final meal according to one’s training goals.

Bodybuilders in a bulking phase should aim to eat three hours before bed, whereas those in the maintenance or cutting phase can eat up to one hour before sleep. 

References

Arent, S. M., Cintineo, H. P., McFadden, B. A., Chandler, A. J., & Arent, M. A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(7), 1948. https://doi.org/10.3390/nu12071948

Featured image via Shutterstock/Vita Sun

The post What Aspects of Nutrient Timing Matter Most? appeared first on BarBend.

The 2024 Strongman Champions League (SCL) held a nine-strongman contest in Fort-de-France, Martinique, from April 6-7, 2024. The single-day competition featured five events: Truck Pull, Deadlift, Hercules Hold, Log Lift, and Arm-Over-Arm Pull.

Emerging victorious in dominant fashion was Tristain Hoath of Canada, scoring 46 of a possible 50 points. The full results are below:

2024 Strongman Champions League Martinique Results

Tristain Hoath (CAN) — 46 points

Kelvin de Ruiter (NED) — 36.5 points

Dennis Kohlruss (GER) — 35.5 points

Péter Juhász (HUN) — 34 points

Evans Nana Aryee (GHA) — 32.5 points

Nick Wortham (USA) — 28 points

Mika Törrö (FIN) — 27.5 points

Sean O’Hagan (IRL) — 13 points

Walid Hammoud (FRA) — 13 points

Aurélien Le Jeune (FRA) — withdrew

[Related: 2024 Europe’s Strongest Man Preview]

[Related: ICYMI: Strongman Graham Hicks Is in the Guinness Book of World Records for Deadlifting a Tower Bell]

2024 Strongman Champions League Martinique Event Results

Below are the results for each of the five contested events in Fort-de-France:

Truck Pull

Dennis Kohlruss — 34.25 seconds

Kelvin de Ruiter — 35.71 seconds

Mika Törrö — 37.20 seconds

Nick Wortham — 37.75 seconds

Tristain Hoath — 39.26 seconds

Péter Juhász — 39.45 seconds

Sean O’Hagan — 45.27 seconds

Walid Hammoud — 46.57 seconds

Evans Nana Aryee — 50.34 seconds

Aurélien Le Jeune — withdrew

Deadlift

Tristain Hoath — 16 reps

Evans Nana Aryee — 15 reps

Kelvin de Ruiter — 13 reps

Nick Wortham — 12 reps

Péter Juhász — 11 reps

Dennis Kohlruss — Nine reps

Mika Törrö — Six reps

Walid Hammoud — Five reps

Sean O’Hagan — did not attempt

Aurélien Le Jeune — withdrew

Hercules Hold

Tristain Hoath — 37.67 seconds

Evans Nana Aryee — 33.67 seconds

Kelvin de Ruiter — 26.65 seconds

Péter Juhász — 23.33 seconds

Mika Törrö — 21.27 seconds

Nick Wortham — 21.03 seconds

Dennis Kohlruss — 7.09 seconds

Sean O’Hagan — 6.07 seconds

Walid Hammoud — 5.31 seconds

Aurélien Le Jeune — withdrew

Log Lift

The log lift event featured a 140-kilogram log for reps within a 60-second time cap.

Tristain Hoath — Seven reps

Dennis Kohlruss — Six reps (T-second)

Evans Nana Aryee — Six reps (T-second)

Péter Juhász — Five reps

Nick Wortham — Four reps

Kelvin de Ruiter — Two reps (T-sixth)

Mika Törrö — Two reps (T-sixth)

Walid Hammoud — One rep

Sean O’Hagan — no lift

Aurélien Le Jeune — withdrew

Arm-Over-Arm Pull

Tristain Hoath — 29.27 seconds

Kelvin de Ruiter — 36.23 seconds

Dennis Kohlruss — 35.41 seconds

Péter Juhász — 33.12 seconds

Evans Nana Aryee — 38.14 seconds

Nick Wortham — 49.19 seconds

Mika Törrö — 36.55 seconds

Sean O’Hagan — 36.24 seconds

Walid Hammoud — 10 meters

Aurélien Le Jeune — withdrew

More Strongman Content

Mateusz Kieliszkowski Withdraws from 2024 Europe’s Strongest Man Citing Achilles Injury

Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength

The 2024 Rogue Invitational Will Feature Debut of Strongwoman Competition

Featured image: @strongman_hoath on Instagram

The post Tristain Hoath Wins 2024 Strongman Champions League Martinique appeared first on BarBend.

Have you ever pushed yourself so hard it brought you to tears?  

Tia-Clair Toomey, the Fittest Woman on Earth, reveals even elite athletes experience those vulnerable moments. 

Yet, it’s precisely in those struggles that she’s forged unstoppable emotional resilience. 

Discover how her approach to training transforms not just your body, but also your mind.  Learn how to overcome inner doubts, build unwavering mental strength, and apply these lessons to all areas of your life.  

Emotional Resilience

“For me, emotional resilience is about facing those hard moments head-on, not just enduring them but learning from them, growing stronger because of them,” Toomey reflects. 

This mindset has been a cornerstone of her training philosophy. From grueling workouts to the high pressure of international competition, Toomey’s path to becoming the Fittest Woman on Earth has been as much about cultivating mental toughness as it has been about physical training. 

“I’ve cried a few times through some workouts… it was just absolutely so hard, but that was the intention,” she admits. 

These moments of vulnerability are not signs of weakness but pivotal experiences where emotional resilience is forged.

Emotional and Mental Gains

Toomey’s approach to fitness goes beyond achieving physical milestones. 

She views her training as a journey of self-discovery, a process that has taught her discipline, focus, and the importance of maintaining a positive mindset. 

“Training is not just about the body; it’s about the mind. Every session, every rep, is a step towards not just physical, but emotional and mental growth,” Toomey explains. 

This holistic perspective has allowed her to achieve a level of success that resonates beyond the CrossFit world, inspiring countless individuals to pursue their own paths to wellness.

A Leadership Role

As a leader in her community, Toomey’s impact extends beyond her personal achievements. 

She fosters an environment where resilience is valued and nurtured. “I try to lead by example, showing that it’s okay to struggle, to feel overwhelmed, but it’s not okay to give up,” she says. 

Her leadership is characterized by empathy and encouragement, qualities that have made her a pillar of support for fellow athletes.

Overcoming Inner Doubts

Facing and overcoming inner doubts is a challenge Toomey knows all too well. 

“The battle is often against yourself, your fears, your doubts. It’s about proving to yourself that you’re capable of more than you think,” she shares. 

Toomey’s mental strategy involves setting clear goals, using motivational affirmations, and cultivating an unwavering belief in her abilities. This approach has enabled her to push through moments of uncertainty and emerge victorious, both on and off the competition floor.

The Ripple Effect

The qualities Toomey has developed through her training have had a profound impact on other areas of her life. 

Emotional resilience, discipline, and a positive mindset are tools she uses to navigate the world beyond CrossFit. 

“It’s about applying the same principles of perseverance and resilience to every challenge you face, whether it’s personal, professional, or anything in between,” Toomey notes. 

Her journey underscores the idea that the lessons learned through physical training are universally applicable, offering valuable insights for overcoming obstacles in all facets of life.

Watch full video:

The “barely there” wearable touts a color-changing interface for quick glucose insights without the need for a secondary device

Health tech companies zeroing in on metabolic health advancements continue to score investors as they look to make it easier than ever for consumers to assess metabolic insights.

Biolinq, a wearable biosensor maker, just closed a $58 million financing round that will support its clinical trial this year and could propel its intradermal glucose sensor closer to eventual FDA approval. For now, Biolinq’s continuous glucose sensor is purely in investigational device mode and hasn’t yet been cleared or approved by the FDA.

The San Diego-based health tech startup has developed an impressive wearable device for the upper arm, which uses tiny electrochemical sensors to measure glucose levels just beneath the skin’s surface, which Biolinq says is 20 times more shallow than traditional glucose monitors.

While other biosensor wearables require a secondary device to review a reading, a simple glance at Biolinq’s futuristic-looking interface can reveal real-time glucose insights based on its color.

“Our technology approach enables access to a coveted, metabolically active compartment of the skin for biosensing without the use of introducer needles or bleeding,” said Rich Yang, Biolinq CEO.

In an interview last year with BrightInsight, Yang shared that the visual aspect of the device was intended to engage users with diabetes, using its changing colors in order to support sustainable behavior change. 

The funding round was led by Alpha Wave Global and also included participation from Niterra’s corporate venture capital fund jointly operated with Pegasus Tech Ventures and existing investors RiverVest Venture Partners, AXA IM Alts, Global Health Investment Corporation, Aphelion Capital, Senvest Management, Features Capital and Taisho Pharmaceutical.

Glucose Monitors Emerge

The metabolic health tech space has been heating up. The FDA recently cleared the Dexcom Stelo Glucose Biosensor System as the first over-the-counter continuous glucose monitor (CGM) available without a subscription. The device can be purchased online this summer. 

Ultrahuman, with a CGM in its suite of health-improvement devices, recently secured $35 million to expand its manufacturing facility and ramp up production of its wearables, such as a habit-tracking ring and an upcoming home health device.

Smart ring maker Oura has also pushed into the glucose arena, partnering with CGM platforms Veri, Supersapiens and January AI to provide insights into sleep and glucose biomarkers.

The post Biolinq Raises $58M for Color-Coded Wearable Glucose Sensor  appeared first on Athletech News.

New episodes drop every Tuesday @ 6 AM EST. Listen on Apple, YouTube, Google, Spotify, Stitcher, or wherever you get your podcasts. VARIED NOT RANDOM #157: HOW, WHEN, & WHY TO TALK ABOUT NUTRITION. RECENT… View Post

The AI-powered training app will integrate Zama Health as its own service within the Volt ecosystem

Volt Athletics, an AI-powered performance training platform, has made a significant step into the world of holistic wellness, adding a mental health component following its acquisition of Zama Health. 

The deal sees Zama Health founder and CEO Brendan Sullivan join the Seattle-based fitness tech company as general manager of athlete wellbeing.

Merging fitness and tech has led to the best of both worlds, with Volt Athletics‘ training app providing expert guidance to all — whether it’s everyday fitness enthusiasts, NCAA Division 1 or pro team athletes, or those serving in the military and law enforcement looking for a tactical edge.

Compatible with iOS and Android, the personalized workouts are created by Volt’s NSCA-certified strength and conditioning specialists, ensuring sustainable progress. The app provides training videos and step-by-step directions and allows users to give feedback that informs training.

With the addition of Zama Health, Volt will now go beyond the physical. Zama’s tech platform will initially operate as a “distinct service” within Volt. An integration of both technologies is planned, although a timeline has yet to be defined, Volt tells Athletech News.

Zama’s app offers users self-guided modules on mental health, nutrition, sports psychology, clinical support for affiliate members, local wellness resources, self-care exercises and reminders and an opportunity to connect anonymously with like-minded peers.

“Zama Health will add a much-needed layer of mental health support for our Volt Family of coaches and athletes,” said Dan Giuliani, co-founder and CEO of Volt Athletics. “We aim to support the development of the entire athlete and to empower coaches to better assist their athletes through practical resources and education.”

The athlete-centered mental health and wellness platform received early investments from Techstars and One Mind and has developed an expert advisory board that includes Jen Huberty, former head of science at Calm and Gene DeFilippo, who served as athletic director for Boston College and Villanova. 

Giuliani, a certified strength coach who has taught sport performance at the University of Washington, co-founded Volt in 2013 alongside Trevor Watkins, an IT professional who was captain of the Pepperdine men’s lacrosse team.

DeAndre Yedlin, investor and pro soccer player for FC Cincinnati and the US Men’s National Team, shared excitement about Volt and Zama joining forces.

“Combining physical training and mental wellness is critical for athlete performance, health and well-being,” Yedlin said. “As an investor in both companies, I’ve seen firsthand the impact they have on athletes worldwide and can’t wait to see what they are able to do together.”

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