On March 25, 2024, Joe Bennett, known as the Hypertrophy Coach, published a video on his YouTube channel wherein he led Wellness pro Tefani-Sam Razhi and Figure pro Melissa Brodsky through a hypertrophy-focused shoulder workout. 

Bennett believes many athletes have underdeveloped rear delts, resulting in deflated-looking shoulders. To address this, Bennett prioritizes medial and rear delts during training to cultivate the coveted 3D look.

Joe Bennett’s Delt Workout for Hypertrophy

Here is a summary of the training session:

Lying Cable Lateral Raises

Seated Cable Rear Delt Flyes

Seated Barbell Overhead Press

Incline Face Pulls

Check out the complete video below:

[Related: Personal Trainer James Smith Learns Why Male Athletes Should Do Pilates]

Lying Cable Lateral Raises

Lying cable lateral raises bias the medial deltoids, which are responsible for abduction (lifting the arm away from the body). Coach Bennett recommended keeping the shoulder externally rotated throughout the range of motion (ROM) to limit rear delt engagement. 

Bennett positioned the functional trainer’s cable pulleys to hip level, attached wrist straps, and placed a weight bench in front of it. His trainees wore the right strap around the left wrist and vice versa. 

Brodsky lay supine on the flat bench with her legs toward the pulley. Brodsky’s arms were parallel at the bottom of her ROM. Limiting the movement to the shoulders, Brodsky raised her arms laterally as high as possible to contract the medial delts to their fully shortened positions. 

Seated Cable Rear Delt Flyes

Targeting the posterior delts (on the back of the shoulder that helps with external rotation), Bennett maintained the cable pulleys’ hip height from the previous exercise. Still, he switched the flat bench for a utility bench. He grabbed the cables with the opposite hands and sat on the bench with his chest against the back pad. 

While keeping her chest proud, scapula depressed, and elbows slightly flexed, Razhi pulled her arms to her sides and paused at peak contraction. After reaching mechanical failure (where form breaks due to fatigue), Bennett performed partial reps to further stimulate the target muscles. Bennett emphasized proper form when approaching failure to minimize the risk of injury.

Seated Barbell Overhead Press

The overhead press is a compound exercise that biases the anterior and medial deltoids. Bennett lowered the barbell to his upper chest at the bottom of his ROM and stopped just shy of elbow lockout at the top.

Bennett advised keeping the elbows slightly in front of the midline to achieve greater ROM and reduce shoulder strain.

“It’s not that pulling the elbows back is bad,” said Bennet, “but the further back…more people will have discomfort, pain, and tightness as they try to press straight up and down.”

Bennett recommends performing three to four working sets of eight to 12 repetitions for optimal hypertrophy results. This rep range allows sufficient mechanical stress on the target muscles to stimulate growth. (1)

Delts generally respond to a slightly higher training volume than other muscle groups. This can be attributed to their smaller size and involvement in various pushing and pulling movements.

Incline Face Pulls

The trio concluded the workout with face pulls. Bennett favors face pulls toward the end of a workout since they engage all three deltoid heads and help train external rotation. 

Bennett positioned the cable pulley at eye level and secured a rope attachment. He set an incline bench to 45 degrees in front of the pulley, grabbed the ropes with an overhand grip, and positioned his back flat against the bench’s back pad.

Bennett fully extended his elbows in the starting position. His hands and elbows were behind his midline at the top of his ROM.

More Bodybuilding Content

Bodybuilder Sadik Hadzovic’s Grocery Hacks for Bulking

Olympia Champions Chris Bumstead and Ryan Terry Train Shoulders Together

Will Tennyson & Jeff Nippard’s Top Exercise Choices for Every Muscle Group

References

Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

Featured image: @teffanysam on Instagram

The post How Pro Bodybuilders Tefani-Sam Razhi and Melissa Brodsky Build Shoulders With Coach Joe Bennett appeared first on BarBend.

People head to the gym for all sorts of reasons. Maybe you want to shake away some stress, and you know the barbell is helpful. Or maybe you’re aiming to lift heavier than you’ve ever done or build some ridiculously strong tree trunks. Still other folks work out, at least partially, when they’re wanting to lose weight.

If that’s a goal of yours, you might look longingly at the cardio floor. Before you choose which cardio machine will be your next dance partner, you might wonder: does rowing work for weight loss? I sat down with world champion rower Megan Cooke Carcagno, the head coach of the Duke University Women’s Rowing program, to get her take on the matter.

How Does Rowing Help With Weight Loss?

It’s no secret that competitive rowers tend to be in phenomenal shape, both aesthetically and in terms of their muscular efficiency. It turns out that several features of rowing make it quite adept at contributing to the processes that lead to fat-burning and weight loss.

Burns Calories

Rowing enables you to take both your upper body and lower body through long stretches of cardio, resulting in plenty of calories burned. Whether you opt for a steady-state aerobic workout or some quick high-intensity interval training (HIIT) activity, rowing can certainly aid you in creating the exact sort of calorie deficit that contributes to fat loss.

Engages More Muscles

The rowing stroke directly engages nearly all of the major muscle groups from across your body against resistance, while taking your limbs through a substantial range of motion. As a result, rowing has the potential to build muscle while involving more muscles than other cardio methods.

Easy On Joints

Rowing is a low-impact cardio exercise that is relatively gentle on your joints even during high-intensity training — just as long as you use proper rowing technique. This means that a rowing workout can get quite intense with less wear-and-tear on your body, with the number of calories burned over time potentially yielding a commensurate fat loss.

The Benefits of Rowing

Aside from weight loss, rowing has several benefits that are rather unique as far as cardio options are concerned. So even if you approach rowing for the first time with an eventual goal of fat-burning, you can expect that your hard work will produce even broader benefits. This can result in you acquiring a level of fitness that transcends mere fat loss.

Power and Strength

Rowing has you apply as much force as you can muster into each rowing stroke, with major contributions submitted by your quads, hamstrings, and glutes. In essence, the same muscles used during a squat are used explosively during the rowing stroke. This makes rowing a solid cardiovascular complement to strength training.

[Read More: Does Rowing Build Muscle? How to Get Ripped on a Rowing Machine]

“There’s a load component to rowing, whether you’re on the water or you’re using an ergometer, which is like a land-based rowing machine,” says Carcagno. “You’re picking up a flywheel or a load of the boat weight on every stroke. So there’s an initial power application that’s needed and then the carry-through, almost like doing a horizontal clean. And that’s just one stroke. So if you think about typically in rowing you’re doing anywhere between 20 to 40 strokes per minute. You can see how quickly the accumulation of watts moved over a time period could be very beneficial for strength.”

Endurance

The low-impact nature of rowing means that you can exert major force with your muscles and heart without also stressing your joints. This provides you with the option to string together long rowing workouts that train all of your energy systems while conditioning your muscles to withstand it as well.

[Read More: The Best HIIT Rowing Workout, Customized to Your Experience Level]

“Typically to hold that load, it’s going to place some pressure on your lungs and your heart, in a similar fashion to cross-country skiing or running, where you’re producing watts over and over again,” explains Carcagno. “It will leave you winded and you’ll have to work through that and the more that you do it, the better that you get at it and the more efficient that you get at it.”

You can always go a little higher or a few more strokes per minute. You can always lift more load, which ultimately is going to continue to increase your aerobic endurance.

— Megan Cooke Carcagno

Full-Body Workout

You don’t need a full complement of barbells and weight plates to get in a full-body exercise routine. All you need is a little bit of indoor rowing to reach your fitness goals.

[Read More: The Benefits of Rowing Machines for Strength Athletes (and Everyone Else)]

“It’s a full-body sport, meaning that you’re using the muscles in your feet all the way up to the muscles through your neck and through your hands,” says Carcagno. “It pretty much requires every single muscle in your body at once.”

Try These 3 Rowing Workouts for Weight Loss

Here are three rowing machine workouts straight from Carcagno, a world-champion rower and the coach of the Duke University Women’s Rowing team. All of these workouts can help you with your weight loss goals. They will also elevate your heart rate, and provide you with a full-body workout that exceeds anything you can achieve on an elliptical.

Low-Intensity Rowing Workout for Weight Loss

Don’t be fooled by the simplicity here: this is a very challenging row. But, it’s still an aaccessible entry point for many athletes, especially when you take it nice and slow. And yet, it’ll keep the advanced athletes coming back for more, too.

[Read More: The Best Water Rowing Machines on the Market]

The Workout

How Often to Do This Workout: Beginners can try this workout once a week, while more advanced rowers can do it almost daily.

Modifications

Make it Easier: Row at a relaxed pace throughout, and take plenty of rest when needed.

Make it Harder: Turn it into a high-intensity interval training workout, where you row 100 meters at top speed, then 400 meters at a slow pace, and repeat this pattern throughout.

5:5 Rowing Workout for Weight Loss

You can make this workout as intense — or not intense — as you want. And what’s more, you can do it with a friend or training partner along for the ride. Because you’ll be taking a five-minute rest, you can decide to go as hard as you can during the five minutes on. But pace yourself, because five minutes lasts a lot longer on the rower than you think it will. 

[Read More: Ways to Improve Your Rowing Stroke]

The Workout

How Often to Do This Workout: Three times per week.

Modifications

Make it Easier: Don’t worry about surpassing your prior efforts or that of your partner; just complete your rows at a pace that feels challenging but sustainable. If each round leaves you recording less distance, that’s OK.

Make it Harder: Make it four minutes on, and four minutes off — this will help you row harder, but with less recovery time.

High-Intensity Rowing Workout for Weight Loss

Not all high-intensity workouts look like they’re all that difficult in the description. But it’s not all about pushing hard and fast 20-second sprints. In many cases — especially on the rower — the high intensity comes from pushing yourself as hard as you can for an uncomfortable distance. 

[Read More: Indoor Rowing Workouts That Won’t Bore You To Death]

In this case, 750 meters is far enough to truly fatigue your body and mind at a high-effort pace, but short enough to make that high effort truly intense. That’s a wicked combination, and excellent for both conditioning and weight loss goals.

The Workout

How Often to Do This Workout: Do this twice per week if you’re experienced, but twice a month or so if you’re newer to the sport.

Modifications

Make it Easier: Make the distances shorter, doing 500 meters instead of 750. 

Make it Harder: Raise the proverbial bar to doing 1,000 meters each round.

FAQs

Still deciding if rowing should be part of your weight loss strategy? We answer some important questions for you below.

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 with 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.

The post Does Rowing for Weight Loss Work? A World Champion Rower Says Yes (+ Gives You Rowing Workouts) appeared first on BarBend.

Despite the advantages of Pilates, it is predominantly instructed by female trainers. Per Zippia, nine out of 10 Pilates instructors are female. Although male participation in pilates has trended upward, with approximately one in four participants being male as of 2023, according to the Sports and Fitness Industry Association.

Male athletes can benefit from the bodyweight workouts Pilates offers just as much as female athletes. The benefits of Pilates are comparable to aerobics. They include improving muscle strength, overall fitness, and body composition. (1) 

In a YouTube video on March 22, 2024, personal trainer James Smith explores Pilates’ benefits and why it would be valuable for male athletes to include in their fitness regimes. Discover the reasons below:

[Related: Hypertrophy vs. Strength Training: Key Differences + How To Do Both]

Pilates History & Benefits

Australian Pilates instructor Lisa Hammond of REVOLVE studio introduced Smith and fellow personal trainer Diren Kartal to the origins of Pilates. She explained Joseph Pilates developed the method in the 1900s as rehabilitation for war veterans.

Hammond mentioned Joseph Pilates practiced Jiu-Jitsu and highlighted the primary advantages of Pilates, including “increased strength through stabilizing muscle groups.”

If you’re already [Jiu-Jitsu] training…it helps with stabilizing through shoulder girdle and helps with arm bars and Kimuras.

[Related: The Only Bulking Workout Plan You Need to Build Muscle ASAP]

Pilates Exercises

Smith facilitated Pilates exercises using a reformer — a padded platform called the “carriage” that slides up and down a frame — and a foot bar featuring adjustable spring tensions. Hammond highlighted the springs’ tension is adjusted to target specific muscle groups. Below are the exercises Smith and Kartal performed on their respective reformers. 

Lunges

Hammond emphasized performing higher reps of slow, controlled movements to foster mind-muscle connection during workouts. “Imagining pulling tall through the crown of your head,” said Hammond. “Take it down for the lunge. Drive all the way back up,” The foot bar can act as a support to better target the quads and glutes.

Smith and Kartal share how these movements can help rehab hip flexor injuries and benefit advanced athletes seeking to explore various planes of motion. Pilates routines emulate bodyweight exercises such as squats, lunges, and hip thrusts. 

Footwork & Single-Leg Press

During reformer footwork, Smith and Kartal experimented with various foot positions, expressing curiosity about Pilates’ benefits for recovery following days filled with resistance training and Jiu-Jitsu. Hammond assured them that Pilates could aid recovery and that Pilates could be combined with strength training as well. 

Their Pilates routine began with heels pressed against the foot bar, activating their quads. Subsequently, they transitioned to the “Bird on a Perch” position, placing their toes on the bar. They observed a sensation akin to a hack squat.

Smith utilized straps for the single-leg press. Hammond instructed Smith to bend at the knee before extending to better activate the glutes and obliques for stability and strengthening of the legs and engage the hips and ankles.

Smith and Kartal commented on the intensity of the routine per their sweat. They inquired whether Pilates contributes to an improved physique. “As Joseph Pilates would say, in 10 sessions, you will feel the difference,” remarked Hammond. “In 20 sessions, you will see the difference, and in 30 sessions, you’ll have a completely new body.”

Push-ups & Push Press

The trainers utilized their foot bars for push-ups. Hammond recommended limiting carriage movement throughout the routine. When Kartal acknowledged the core-strengthening challenge of the exercise.

They leveraged the foot bar and pressed the carriage away for the push press. They maintained elevated hips and extended their arms fully. Smith initiated with a kneeling variation before advancing to a toe position for an extended stretch.

Wide Press & Hundred

Smith and Kartal experimented with the wide press using straps, alternating between high and low kneeling positions. They incorporated a unilateral variation, pressing with one arm for more rotation.

They lowered the foot bar and grasped the strap handles for the hundred- a core-strength pike hold variation. Their legs transitioned from a bent, table-top position to a fully extended, lowered stance as they held a medicine ball between their feet.

Leg Circles & Rounding Up

Smith concluded the session with leg circles, utilizing long straps and guiding the movement with his feet. He finished with deep lower-body stretches in the lunge position. 

After the workout, Smith advocates Pilates as an outstanding training method for the core and rehab and emphasizes that nobody is “too big” to engage in It.

I feel like this is nice remedial strength training; something you wouldn’t feel beaten up by.

[Related: Water Fasting: What is It and is It Safe?]

More Training Content

The 5 Best Rowing Workouts for Beginners, Plus Tips From a CPT

Best Cardio Alternatives to Running, From a Personal Trainer

Opinion: Stop Doing Deadlifts if You Want to Build Muscle 

References

Rayes, A. B. R., de Lira, C. A. B., Viana, R. B., Benedito-Silva, A. A., Vancini, R. L., Mascarin, N., & Andrade, M. S. (2019). The effects of Pilates vs. aerobic training on cardiorespiratory fitness, isokinetic muscular strength, body composition, and functional tasks outcomes for individuals who are overweight/obese: a clinical trial. PeerJ, 7, e6022. https://doi.org/10.7717/peerj.6022

Featured image: @jamessmithpt on Instagram

The post Personal Trainer James Smith Learns Why Male Athletes Should Do Pilates appeared first on BarBend.

I hate running. I suck at it, it hurts my hips and knees. 

But, I love Crossfit, so I need to run.

Over the past few years, I’ve worked hard to improve my running skills.

Here are my best tips, along with the experts from whom I originally learned each one.

1. Proper Warm-up and Cool-down

Jo Pavey, a European Championships gold medalist, emphasizes the importance of a proper warm-up to prepare your body for the stresses of running, and a cool-down to aid recovery .

2. Focus on Form

Pose Method by Dr. Nicholas Romanov, a sports science expert, advocates for improving running efficiency and reducing injury risk through focusing on posture, landing on the forefoot, and maintaining a forward lean.

3. Flat Sole Shoes

Christopher McDougall, author of “Born to Run,” advocates for the benefits of minimalist running shoes, highlighting the Tarahumara tribe’s ability to run long distances with minimal footwear. His book has significantly contributed to the popularity and interest in barefoot and minimalist running.

Here’s the one he recommends:

4. Technique Drills

Sebastian Coe, Olympic gold medalist and World Champion, advocates for incorporating technique drills, such as high knees and butt kicks, to improve running form and efficiency .

Here are 8 great running drills

5. Breathing Techniques

Budd Coates, a running coach and author, promotes rhythmic breathing to improve oxygen flow and stabilize the core. Practicing a breathing pattern that coordinates your breaths with your steps can also help reduce the impact on your body.

Here’s how:

6. Electrolytes

Scott Jurek, one of the most dominant ultramarathon runners in the world, emphasizes the importance of electrolyte intake during long runs and races. His book, “Eat & Run,” discusses his approach to hydration and nutrition, highlighting electrolyte management for endurance athletes.

7. Compression Socks

Paula Radcliffe, the Women’s World Record holder in the marathon, has been seen wearing compression socks in races and has discussed their benefits in terms of improved circulation and reduced muscle fatigue during long-distance runs.

Here are affordable ones:

8. Recovery Tools and Techniques

Amy Yoder Begley, a former Olympic distance runner, utilizes recovery tools and techniques such as foam rolling, massage, and compression garments to aid in recovery and prepare muscles for the next training session.

9. 90 BPM Music

Dr. Costas Karageorghis, a sports psychologist renowned for his research on the effects of music on exercise performance, has studied how synchronous music (music that matches the tempo of the runner’s stride) can enhance the running experience. His work supports the idea that running to a beat, such as 90 BPM for an optimal cadence, can improve performance.

Here’s a great playlist to try:

10. Mental Toughness Training

Dean Karnazes, renowned ultramarathon runner, emphasizes the importance of mental toughness. Incorporating mental training exercises, such as visualization and positive self-talk, can help you push through difficult portions of runs or races.

11. Advanced Training Techniques

Bernard Lagat, a multiple-time Olympic medalist, incorporates advanced training techniques such as interval workouts, tempo runs, and hill repeats to improve speed, endurance, and running economy.

12. Regular Biomechanical Assessments

Mary Cain, a professional middle-distance runner, recommends regular biomechanical assessments to identify and correct imbalances or inefficiencies in running form, which can improve performance and reduce the risk of injury.

Whether you’re new to the gym or prefer the lifting platform and are just newer to cardio, a rowing machine workout is a fantastic place to start. You can get a full-body session on the rower in as little as five minutes and build up from there. We’ve got the best selection of rowing workouts for beginners with room to progress. Hop on and strap in your feet.

Rowing Workouts for Beginners

5-Minute Rowing Workout for Beginners

15-Minute Rowing Workout for Beginners

Rowing Interval Workout for Beginners

Rowing Steady-State Workout for Beginners

Rowing + Bodyweight Workout for Beginners

5-Minute Rowing Workout for Beginners

Step one to your first workout is nailing your rowing technique. Then, we’ll use a few different terms to help you adjust your pace. The rowing machine, or a rower or erg, measures your power output. Depending on your machine, you can track your distance, time, speed, calories, and other variables. You can also adjust your resistance.

The Workout

In this first workout, we’ll focus on the distance. After a one-minute warm-up row, you’ll aim to row 500 meters in three minutes. After those three minutes, finish with another minute to cool-down, and you’re done.

[Read More: The Best Budget Rowing Machines: All Options Under $1,500]

The time it takes you to row 500 meters is also called your split time. In this workout, you aim for a three-minute split time to get used to the form. Intermediate and advanced athletes may aim for as little as a one-minute split time.

Be sure to start this and all workouts with a complete dynamic warm-up to prepare your body.

Equipment Needed: You’ll need a rowing machine. There are several different types, and any of them will work.

How Often to Do This Workout: Try this workout three times a week to get comfortable with it.

Modifications

Make it Easier: Keep rowing to complete the 500 meters, even if you go over three minutes. 

Make it Harder: See if you can get over 500 meters in three minutes.

15-Minute Rowing Workout for Beginners

In this longer beginner workout, we’ll introduce a new term — strokes per minute, or SPM. This term, also called your stroke rate, refers to the number of strokes you take in one minute. The higher the number of strokes you take in one minute, the faster you’ll be and the lower your split time can be. 

The Workout

This 15-minute rowing workout is set up as a modified pyramid. After starting with a warm-up row, you’ll increase your SPM and maintain for five minutes. Then you’ll increase again for another five minutes and work your way back down. 

[Read More: The Best Water Rowing Machines on the Market]

Equipment Needed: You’ll need a rowing machine that tells you your SPM on the screen.

How Often to Do This Workout: Try this one twice a week.

Modifications

Make it Easier: Go for the lower range of suggested SPM for each level.

Make it Harder: Aim for the higher SPM of each step.

Rowing Interval Workout for Beginners

Our next beginner workout on the rower is an interval workout. It’s a great way to prepare for high-intensity interval training (HIIT). HIIT workouts alternate short bouts of all-out effort (like sprints) with short rest or recovery phases. 

The Workout

In proper HIIT, you spike your heart rate to 80 to 95 percent of your max heart rate and let it recover at 40 to 50 percent. This isn’t technically a HIIT rowing workout because you’re not going all out during your sprints. It’s more of an interval workout, so you can get used to alternating intensity while maintaining good technique as a beginner.

[Read More: Does Rowing Build Muscle? How to Get Ripped on a Rowing Machine]

After a warm-up row for three to five minutes, you’ll do 10 rounds of intervals — 30 seconds at 26 SPM and 30 seconds at 20 SPM. This is a great ratio for beginners. Finish with your cool down to let your heart rate and muscles start to recover. 

Equipment Needed: You’ll need a rower that tracks your SPM.

How Often to Do This Workout: Try this workout twice a week with plenty of rest time in between.

Modifications

Make it Easier: You can reduce the SPM on both the sprints and recovery phases.

Make it Harder: Kick up the SPM or try 12 to 15 rounds of intervals.

Rowing Steady-State Workout for Beginners

This rowing session is a beginner workout with steady-state cardio. Steady-state cardio is a type of cardio exercise where you sustain a moderate heart rate without resting for the duration of your workout, usually lasting 30 to 60 minutes. 

[Read More: The Best Compact Exercise Equipment for Any Small Space]

It’s not like spiking your heart rate in a HIIT workout — it builds your aerobic capacity differently. Both types are suitable for all fitness levels; sometimes, it just comes down to how much time you have and your personal preferences.

The Workout

This workout takes 30 minutes total, with a five-minute warm-up and cool-down and 20 minutes at a moderate SPM. Your steady-state workout can be low to moderate in intensity. As a beginner still getting comfortable with the rowing technique, it may be helpful to try a LISS workout (low-intensity steady-state). 

You’ll want your heart rate to be around 50 to 65 percent of your max heart rate. Aim for 64 to 76 percent of your max heart rate to kick it up to moderate intensity. (1)

Equipment Needed: You’ll need a rowing machine and potentially a wearable fitness tracker with a heart rate monitor. 

How Often to Do This Workout: Try this once or twice weekly.

Modifications

Make it Easier: Start with 15 minutes instead of 20.

Make it Harder: Kick up the steady-state portion to 25 or 30 minutes.

Rowing + Bodyweight Workout for Beginners

This beginner workout will take us out of the pure cardio realm and mix in strength training. The rowing machine is an excellent addition to a circuit-style workout for a burst of effort after your slow and controlled strength exercises. It also helps build up your work capacity, which translates into higher training volume and strength over time.

The Workout

This full-body workout challenges multiple muscle groups and combines strength training with cardio. Full-body workouts are often a great choice for beginners because they tax all areas of your body equally with a light load. Adding reverse lunges here also gets your glutes working since squats and the rower can be quad-dominant.

[Read More: 7 Ways to Improve Your Rowing Stroke]

If you are an advanced lifter but are coming here to get started with cardio, this still works well. Think of it more as a CrossFit workout for beginners.

Perform one exercise after another as a circuit, three to four rounds, with a 60- to 90-second rest in between.

Equipment Needed: You’ll need a rowing machine and potentially a dumbbell or kettlebell to increase the difficulty of your squats and lunges.

How Often to Do This Workout: Try this workout two to three times per week.

Modifications

Make it Easier: Do fewer lunges and take your time with rowing. For push-ups, elevate your hands, or do them with your knees down.

Make it Harder: Add a kettlebell or dumbbell for goblet squats instead of bodyweight squats. You can also load your reverse lunges. Try to beat your time on your 250-meter row. Shorten the rest period.

Benefits of Rowing Workouts for Beginners

Here are the top benefits of rowing machine workouts for beginners to add to their routines.

Full-Body Workout

Rowing workouts are efficient. They’ll work your entire body with each rep. Just after you push with your lower body, you pull with your upper body while keeping your core engaged to protect your spine. You need to actively engage your muscles for a good-quality row, so even in a cardio workout, you get some strength training as a beginner.

Low-Impact Workout

The rowing machine is a low-impact form of cardio compared to running on a treadmill. You’re not weight-bearing, and you stay seated the whole time, but you still get your heart rate up and work all your muscle groups. 

[Read More: Indoor Rowing Workouts That Won’t Bore You To Death]

That makes it a great option for beginners or people recovering from certain injuries. The rower is also great for lifters on an active recovery day to get some cardio in without adding more stress on their joints and tissues.

Works for Steady State or HIIT 

The rowing machine is customizable. You can maintain one pace for a long time for a steady-state cardio workout or alternate sprints with recovery phases for HIIT. Both types of cardio are beneficial for heart health and performance. For beginners wanting to try HIIT, since it’s low-impact, it may be a more accessible bet than a HIIT treadmill workout.

Tracks Power Output to Help Progression

The rowing machine is sometimes called an erg, short for ergometer. It measures the work you put in so you can track your power output. This is helpful for rowers using an indoor rowing machine to train when they can’t row on the water. It also works well for gymgoers to track their progress.

[Read More: Air Bike Vs. Rower — the Ultimate Cardio Showdown]

The erg will show you your SPM, distance, time, and calories. You can play around with what you want to work on and increase your speed and power as you progress.

Great for Home Workouts

If you want to purchase a cardio machine, an indoor rowing machine can be a great choice. You can get a smaller rower for your home gym or one that can roll up and rest against the wall if you have a small space. This will let you bang out a quick full-body home workout that challenges all your muscles and increases your heart rate without trying to do hundreds of burpees. Of course, you can also do both.

How to Use a Rowing Machine

Here’s a step-by-step guide on how to use a rowing machine so you’ll be ready for your first workout.

Choose Your Resistance: Use the damper next to the flywheel to choose your resistance. Beginners can start with zero or one. 

Set Up Your Feet and Hands: Sit on the seat. Place your feet on the foot pads and adjust the size to fit you. Secure the straps. Grab the handle with an overhand grip and straight wrists.

Go Forward: This part of the rowing stroke is called the catch. Lean your upper body forward while keeping your arms straight and your head retracted. Go until your shoulders pass your hips, with your knees bent and heels slightly lifted. 

Feet First: Push your feet into the foot pedals and straighten your legs. Keep your arms straight and core engaged. Lean back slightly as your legs fully straighten.

Row Your Arms: Pull the handle toward your body as your legs straighten, landing below your ribs. Use your back muscles and retract your scapula to initiate the pull. Keep your wrists straight.

Return: Lean forward to initiate your next rowing stroke. Let your hands pass your knees and then re-bend them. Get as close to the flywheel as you can, and repeat. 

FAQs

More questions? We’ve got answers.

References

CDC. Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control and Prevention.

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 with 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.

The post The 5 Best Rowing Workouts for Beginners, Plus Tips From a CPT appeared first on BarBend.

British powerlifter Yaw Parbey is a 16-year-old strength phenom. Competing in the Sub-Junior 74KG class, Parbey has competed in four sanctioned meets since beginning his young competitive career in January 2021. According to Open Powerlifting, he won three of those four meets.

Parbey’s trajectory seems on track for the moon, however, as he has recently shared some incredible training lifts on social media, the highlight of which was a 320-kilogram (705-pound) sumo deadlift. Check out the lift below, followed by a detailed breakdown of its significance:

[Related: Zuzanna Kula (57KG) Breaks IPF Equipped Bench Press World Record With 161 Kilograms]

Parbey utilized lifting straps and a weight belt for the lift, so it was not a raw deadlift. He positioned the lifting belt much higher on his torso than most lifters; the belt was around his mid-back rather than his lower back. He used an overhand grip to lock out the barbell.

Parbey’s lift suggests that once his grip strength is sufficient to hold the weight without straps, a pull of 320 kilograms would be a staggering 46.5 kilograms over the current IPF Sub-Junior raw world record of 273.5 kilograms, held by Hu Yu-Sung of Chinese Taipei since 2007.

Per Open Powerlifting, the all-time world record raw deadlift at 74KG in the Teen 16-17 division is Caden Turner’s 317.5-kilogram lift from the 2023 USPA Drug Tested Legends of the Pit. Parbey’s training PR exceeded that by 2.5 kilograms.

While Parbey’s training must continue to achieve such a massive deadlift without straps, it is safe to say the reigning British Junior Powerlifting Champion has a blindingly bright future ahead.

More Powerlifting Content

Betty Aborah (63KG) Raw Deadlifts 4 Kilograms Over IPF Junior World Record for a Triple

John Haack Raw Deadlifts 420-Kilogram PR in Training for the 2024 WRPF Ghost Clash 3

Louisiana High School Student Dwayne Coleman Squats 408 Kilograms (900 Pounds) Equipped in Powerlifting Meet

Featured image: @yawparbey.pl on Instagram

The post 16-Year-Old Yaw Parbey (74KG) Deadlifts 320 Kilograms (705 Pounds) In Training appeared first on BarBend.

The CrossFit Games are renowned for pushing athletes to their absolute limits.

But what happens when those same athletes return a decade later, not as the young guns, but as seasoned veterans?

Let’s see how, using the Amanda benchmark:

The Amanda Benchmark

The Amanda workout is a deceptively brutal mix of gymnastics and weightlifting:

9 Ring Muscle-Ups

9 Squat Snatches (135 lbs / 61 kg)

7 Ring Muscle-Ups

7 Squat Snatches (135 lbs / 61 kg)

5 Ring Muscle-Ups

5 Squat Snatches (135 lbs / 61 kg)

2010 Performances

In 2010, during the CrossFit Games, this workout exposed both the raw power and glaring weaknesses of early CrossFit competitors. Chris Spealler blazed through Amanda with a winning time of 3:29. Rich Froning, already a dominant force, clocked in at a respectable 3:47.

But it was Jason Khalipa’s performance that stole the show, though not for the reasons he might have hoped. After a grueling battle with the ring muscle-ups, Khalipa faced the snatches. Miss after miss piled up, and in a now-infamous moment, he nearly took out a cameraman with the barbell. It took him a painstaking 6:01 to finish.

See his performance below:

A Decade of Dedication

Fast forward nine years to the 2019 Rogue Invitational. Spealler, Froning, and Khalipa returned, not as young bucks, but as seasoned Legends. The results were astounding. Froning took the win at 2:52, beating his 2010 time by over a minute. Spealler followed closely at 3:04, still incredibly fast.

But it was Khalipa who made jaws drop. His 2019 performance was a masterclass in efficiency. No more flailing snatches, just smooth power and precision. His time? 3:08 – nearly halving his time from nine years prior.

See below:

Why the Dramatic Improvement?

The evolution of these athletes highlights key principles of CrossFit:

Measurability: CrossFit’s focus on quantifiable results lets athletes track progress over long periods, motivating them to keep improving.

Experience: Years of training refine technique, making movements more efficient and less prone to error, as in Khalipa’s case.

Mental Fortitude: CrossFit veterans have faced countless challenges, building mental toughness that translates to unwavering focus during competition.

Community: The camaraderie and shared purpose of the CrossFit community foster constant growth and a refusal to settle for mediocrity.