An all-in-one gym machine is one of those once-in-a-lifetime purchases, yet investing in one pays dividends. Think: Better health, stronger muscles, convenience, and money saved in the long run. Plus, these machines are super space-efficient, which means your home gym area will look less cluttered and, in translation, more inviting for you to work out in. 

But a home gym machine is no small purchase, and shopping for one requires plenty of research on your part. Before signing off on just any machine on the market, you’ll want to consider multiple factors in your ultimate decision, such as how much space you have, what kind of workouts you plan to use it for, whether it’ll be used by multiple members of your household, and your budget.

Sounds like a lot, right? That’s why BarBend has teamed up with MAJOR FITNESS, the company behind the new Spirit B52 All-in-One Home Gym to let you in on all the features to consider before buying a home gym that’ll level up your workouts.

Versatility

If you’re looking for one machine to rule them all, versatility is of utmost importance. The more workouts you can get out of your all-in-one gym machine, the better bang for your buck. So before you go all in on a specific machine, make sure it boasts the versatility you need to perform all your usual lifts, plus some.

Take the Spirit B52, for example: It combines a power rack with 14 adjustable positions, Smith machine with 10 height options, cable pulley system with 17 adjustable positions, multi-grip pull-up bar, and a 360-degree landmine into a single rack. Boasting 11 different attachments, including sandwich J-hooks, safety arms, and cable pulley attachments, you can mix and match between free weights, cable, and Smith machine exercises for more than 90 full-body exercises that maximize your home workouts. 

Extras you’ll want to look for in an all-in-one machine include compatible accessories, such as bars, benches, and plates, that you can add on to help diversify your workouts and challenge your muscles. This is especially important as you progress and get stronger.

The B52, in particular, has a range of accessories to pick from, including a lever arm, leg extension, and multifunctional handlebar (great for lat pulldowns and rows at different grips and angles). These accessories enhance versatility, adding a variety of upper and lower body exercises to the workout routine.

After all, robust research has consistently established that progressive overload is key to hypertrophy — and using different equipment that allows you to increase weight is essential to challenging your muscles and seeing that growth. 

Adjustability

If you’re spending a good chunk of cash on an all-in-one gym machine, you want it to work for everyone in your household. That means your machine should come with multiple adjustment positions to accommodate the tall folks, the shorties, and everyone in between.

Even if it’s just you lifting in the home gym, multiple adjustment points allow you to perform different exercises with ease. For example, you can set the bar at the perfect position for exercises where you’re horizontal, such as chest presses, and then readjust for standing movements like squats and deadlifts.

If your machine comes with a big foot plate (which it should), check that it has adjustable angles to accommodate your height and different exercise positions. 

Space Efficiency

All-in-one gym machines are natural space-savers — they consolidate multiple bulky machines into a single unit. By maximizing the utility of your room, no matter the size, all-in-one machines prove that you certainly don’t need loads of space or equipment to get a solid workout. 

For a comprehensive home workout, look for an all-in-one machine that combines a power rack, smith machine, cable machine, and pull-up bar to cover all your major upper- and lower-body lifts. This also lets you access all the necessary exercise functionalities you need and allows for more convenient transitions between exercises. Seamless switching between exercises also gives you the option to add home HIIT workouts to your routine because you won’t have to walk from, say, the Smith machine for bench presses to the cable machines for face pulls. 

When shopping for a gym machine, make sure to measure out your space before making the purchase. First, decide where you plan on housing the machine (say, your garage or basement) and obtain precise measurements of the space you plan to fit it in. The Spirit B52 comes in under 7 feet tall, about 6.5 feet wide, and around 5.5 feet deep, so it’ll fit in most spaces comfortably. 

Also, keep in mind that you won’t need any extra space to work out because you’ll perform all the movements within the machine. That makes investing in an all-in-one a smart strategy whether you have very limited space in your home or apartment or if you’re after a more streamlined home workout situation. Not to mention, this space-saver is also easier on the eyes than multiple pieces of equipment that fight for space in a small home gym.

Durability

When you swipe your card on an all-in-one gym machine, you’d expect it to last a lifetime. Your purchase should withstand the everyday (or every other day) wear and tear of your workouts and stand the test of time. Spending a little extra dough on a more durable machine will likely also save you money in the long run since you won’t have to replace parts or schedule repairs (which costs both money and time).

Look for a machine that’s made of steel, which is highly durable and resistant to damage. A steel machine is less likely to get banged up when you’re switching out weights or dropping a weight plate after a set. You’ll also want to look for a machine with a high weight capacity to accommodate you as you progress in your lifts. The higher the weight capacity, the more room for progressive overload, so make sure to compare the current capacity to your numbers and choose a machine that will grow with you.

Safety Features

Your gym machine will ultimately act as your personal spotter, which makes checking for safety features that much more important. Certain safety features you’ll want to look for include linear bearings, which allow for super-smooth linear motion in machines. This helps you focus on the movement and tap into that mind-muscle connection rather than getting distracted by the bar or weight stack’s shaky or inconsistent feel of motion. 

You’ll also want to look for a Smith machine with lock-and-release mechanisms that allow you to switch between a locked and unlocked position with a quick turn of the bar. This mechanism guarantees that any weights or moving parts in your machine remain securely in place and prevent weights from falling and potentially injuring you. This handy safety feature also makes switching the resistance between exercises more seamless, so you can keep that heart rate up. Lock-and-release mechanisms also allow you to easily and safely disengage once you’re done. 

Last but definitely not least, you’ll want to look for a safety catch with height-adjustable positions. Properly positioned safety catches prevent the weight from falling on you in case you fail on a rep. Translation: You can add a bit more weight to your next set or test your one-rep max — all without a spotter.

What Are You Waiting For? 

Now that you know what to look for in an all-in-one gym — versatility, durability, and safety features — you can find the one that’s right for you. The Spirit B52 All-in-One Home Gym from MAJOR FITNESS  has all these features and more, and it’s ready to help you hit your fitness goals. Head here to learn all about it. 

The post 5 Essential Features to Look for When Buying an All-in-One Gym Machine appeared first on BarBend.

I Ranked Every CHEST Exercise (Best To Worst)

Evaluating chest exercises for muscle growth is a matter of considering key factors such as stretch and tension, comfort, and the capacity for progression.

An exercise must not only provide substantial tension during a deep stretch, but it should also feel good, avoiding pain while promoting a potent pump and connection with the chest muscles.

Moreover, the ability to enhance the exercise through gradual increases in weight or repetitions plays a crucial role in its effectiveness.

When reviewing popular chest exercises, it becomes clear that some are superior to others, with certain movements awarded the highest distinction for their excellent balance of intensity and progressivity.

At the same time, some exercises fall short, either lacking in the ability to stretch the chest muscles adequately or offering limited potential for progressive overload. In the quest for the most efficient chest workouts, a careful analysis reveals which exercises maximize growth and which ones might be better left out of a routine.

Key Takeaways

Effective chest exercises provide a deep stretch, are comfortable, and allow for progression.

Top-tier exercises combine intensity with a capacity for progressive overloads, such as weighted adjustments.

Lower-ranked exercises fail to effectively stretch the chest or lack a clear path to increased challenge and strength gains.

Chest Exercise Ranking Criteria

Stretch With High Tension

Key factor: High-tension stretch required for top rank

F tier: No deep stretch, no exception

Hex press: No big stretch; triceps take over, not ideal for inner pec fibers

Dumbbell pullover: Limited pec activation, overshadowed by lats and triceps engagement

Comfortable Feel and Resistance Profile

Necessities: Smooth feel, no pain, consistent resistance providing good pump and connection

Bench Press: Generally feels good, some report shoulder discomfort

Flat Dumbbell Press: Deeper pec stretch, less shoulder issues reported

Machine Chest Press: Locked-in motion can enhance mind-muscle connection and pump

Progression Simplicity

Overload: Ability to progressively add weight or reps

Bench Press: Easy to add weight over time

Dumbbell limitations: At higher strengths, larger dumbbells are bulky and gyms may have weight limits

Dips: Various progression methods, from assisted to adding weight

Push-ups: Not ideal once strong due to high rep requirements for failure; banded push-ups add tension but stability is a concern

F Tier Exercises

Hex Press

Tension and Stretch: Hex Press fails to provide a deep stretch with high tension in the pecs, as arms stay bent and do not fully extend, limiting pec engagement.

Feeling and Pump: The movement often causes the triceps to take over. Without a strong mind-muscle connection or a satisfying pump, it detracts from its effectiveness.

Progression: Due to its design, progressive overload is challenging. There is no clear path for increasing weight or reps, which is crucial for muscle growth.

Plate Press

Tension and Stretch: Similar to the Hex Press, the Plate Press lacks in providing a significant stretch and tension across the pecs during exercise.

Ergonomics and Resistance Profile: Awkwardness of the movement compromises the workout experience. The exercise has even less potential for overload compared to the Hex Press.

Progression: Like the Hex Press, the Plate Press also struggles with progression options. The ability to effectively increase challenge over time is minimal.

D Tier Exercises

Dumbbell Pullover

The effectiveness of dumbbell pullovers is often debated. While biomechanics suggests that the pecs are engaged during the exercise, alongside the lats and triceps, and activation data confirms pec involvement, the real-world experience tells a different story. Many lifters find that they don’t actually feel their pec muscles engaging during the movement. In fact, numerous clients have echoed this sentiment, reporting a lack of perceived pec activation.

Performance Tips:

Focus: While the motion works both the lats and the pecs, it doesn’t necessarily target the latter as effectively in practice.

Mind-Muscle Connection: Despite theoretical considerations, the lack of a substantial mind-muscle connection for the pecs makes it suboptimal for chest development.

Usage: Rarely incorporated as a primary chest exercise by top bodybuilders, suggesting its limited impact on chest hypertrophy.

Pullover Positioning:

Grip: Grasp the dumbbell with both hands and position it over the chest.

Movement: Lower the weight in an arc behind the head, then bring it back over the chest.

Elbow Position: Keep a slight bend to target the pecs without overextending.

Given these observations and the limited practical effectiveness for chest development, dumbbell pullovers are categorized as D tier exercises primarily because they seem more beneficial for the lats. This doesn’t deny their utility as a compound movement but acknowledges their reduced impact on chest muscle growth relative to other available exercises.

A Tier Exercises

Flat Bench Press

Offers high tension when barbell is brought to the chest

Easy to progressively overload with weight

Common shoulder discomfort noted by many lifters

Intensity and Overload:

Highly intense with potential for progressive increments

Experience Feedback:

Smooth resistance profile yet occasionally triggers shoulder issues

Incline Bench Press

Emphasizes upper pecs without neglecting mid and lower regions

Comparable effects on lower/mid pecs to flat bench

Study indicates additional upper pec growth

Resistance Profile:

Similar to flat with a slight shift in muscular emphasis

Flat Dumbbell Press

Deeper pec stretch possible as dumbbells move past rib cage

Likely to produce a substantial chest pump

Diminishing progression potential at advanced levels due to dumbbell size

Progression:

Initially amenable to weight and rep increases

Encounters practical limitations with heavier weights

Incline Dumbbell Press

Incorporates benefits of flat variation with an upper pec focus

Progress could be hindered at higher strength levels due to dumbbell size limitations

B Tier Exercises

Decline Bench Press

Target Regions: Mid to lower pecs

Downsides:

Slightly less range of motion than flat or incline

Upper pecs are often the area needing more growth emphasis

Decline Dumbbell Press

Key Points:

Offers variation for lower pec focus

Can feel awkward during setup

Potential Issues:

Might need assistance to get into position with heavier weights

Not ideal if seeking upper pec development

Body Weight Push-Ups

Benefits:

No equipment required

Performable anywhere

Limitations:

Limited stretch at full chest expansion due to the floor

Progressive overload is challenging

Recommended as:

A finisher rather than a primary exercise for chest growth due to high rep necessity for advanced individuals

S Tier Exercises

Machine Chest Press

Stretch and Tension: Offers a deep stretch on the pecs with high tension throughout the range.

Feel: The locked-in nature of the movement increases the mind-muscle connection and provides a solid chest pump.

Progression: Overloading is straightforward with the ability to add weight or repetitions over time.

Safety: Generally safer to push to failure compared to free weights, assuming a well-designed chest press machine is used.

AdvantagesDisentanglement from DisadvantagesDeep stretch on the pecsNone found, according to a muscle building perspectiveHigh tension throughoutn/aEnhanced mind-muscle connectionn/aEasy overloadn/aSafe failure progressionn/a

Given these points, the machine chest press is awarded the S Tier for its comprehensive fulfillment of desired qualities in a chest exercise, meeting all criteria of stretch, feel, and progression without discernible downsides for muscle growth.

Progressive Overload Techniques for Dips

Assisted Dips

Assisted dips are a foundational progression for individuals seeking to enhance their chest muscles through dips. The method entails:

Starting Position: Using an assisted dip machine with adjustable weight to counterbalance body weight.

Progression: Reducing the assistance weight gradually as strength increases, aiming for a more demanding exercise over time.

Body Weight Dips

Body weight dips are a staple for chest development, involving:

Technique: Performing dips with only one’s body weight, focusing on a deep stretch in the chest area.

Overloading: Adding repetitions or extending the time under tension by slowing down the movement, particularly during the negative phase.

Weight Belt Dips

For advanced individuals, weight belt dips offer significant overload potential:

Equipment: Attaching additional weight via a weight belt during dips.

Incremental Loading: Increasing the weight attached to the belt incrementally as one’s strength builds.

Note: While dips provide a profound stretch and high tension, caution is advised for those experiencing shoulder discomfort.

Body Weight Exercise Considerations

Push-ups

When assessing push-ups for chest muscle growth, it’s essential to focus on the exercise’s ability to stretch the muscle with high tension, provide a comfortable experience, and allow for straightforward progression.

This means evaluating the move for effective muscle engagement, absence of pain, and opportunities for progressively overloading the muscle with additional weight or repetitions.

Tension and Stretch: Normal push-ups place a reasonable amount of tension on the pecs, though they fall short of providing a full stretch because the movement ends once the body is close to the ground.

Comfort and Resistance Profile: Push-ups generally feel good and offer a smooth resistance profile, but they do not afford the deepest stretch possible for the pecs as the floor stops the downward movement.

The move should not cause shoulder pain, yet some may find it less comfortable past a certain volume.

Progression Methods:

Assisted push-ups (reducing assistance)

Increasing repetitions

Adding weight (with caution, as stability can be an issue)

Slowing down the movement, especially on the negative phase

Progressive Overload Challenges: As strength increases, conventional push-ups can become less challenging. This means they require a high number of repetitions to approach failure, which may not be ideal for muscle growth.

Moreover, once one becomes proficient, it’s less straightforward to add resistance in a stable and effective manner.

To no one’s surprise, HYROX has become a favorite for CrossFitters. A mixed-modal event with running and hybrid movements in a competition setting? What more could a CrossFitter ask for? 

When it comes to training for one of these races, however, athletes aren’t always sure where to start. 

Chris Hinshaw, founder of Aerobic Capacity and the endurance coach to many elite CrossFitters, has some answers for those looking to do their first HYROX event. 

[Related: The 15 Best Glute Exercises for Size, Strength, and Activation]

What Is HYROX?

HYROX is a global fitness race that pairs substantial amounts of running with hybrid movements mixed in, such as burpees broad jumps, sled pulls/pushes, farmer’s carries, wall balls, and more. The races started in 2017 in Germany and have recently gained popularity in the United States. 

The race consists of eight one-kilometer runs, making it primarily all about an athlete’s running capacity and endurance, Hinshaw tells Morning Chalk Up. 

“What people need to realize is that HYROX created an event that essentially has close to 50 percent running. Therefore, if you think about your finishing time, and this is what I would tell any new athlete, guesstimate what you think that you can finish it in, and 50 percent of that total time is going to be running,” Hinshaw says. 

“If you think about just that alone, then at least half of your training should be running, if you’re targeting it.”

Hinshaw uses the example that if an athlete believes they can finish the race in 90 minutes, that’s 45 minutes of running. That means your average 1,000-meter run in HYROX is going to be roughly five minutes and 30 seconds. What the athlete needs to do is practice at that pace per 1,000 meters. 

“You need to practice and train at that speed because that’s what you’re going to be competing at. It’s called specific training. You train for the event and the speed of that event.” 

But that isn’t the extent of it, Hinshaw adds. 

CrossFitters, by nature, want to train “way too fast.” Athletes shouldn’t just train for one speed; they need to train for slightly faster and slightly slower speeds, depending on which part of the race they’re in. 

Athletes must complete eight stations in addition to the running station. The race can be done individually, as a doubles team, or as a relay. 

[Related: The Gymgoer’s Guide to Whey Protein]

The other hybrid movements should also be trained, but running, given the distance, requires some special attention. Hinshaw recommends athletes go out and first focus on a longer continuous running effort. 

“Get time on your feet,” he says. “Even if you’re not hitting the target paces, what you need to do is get comfortable spending an hour and a half on your feet. [Most] CrossFitters haven’t gone that long, and they lose emotional motivation as they get deeper.” 

The biggest mistake he sees for CrossFitters is that they are “not prepared to go that long.” 

Another mistake is transition time: “When they come into the run, and they go into an obstacle, it’s not uncommon to have five minutes of total transition time. CrossFitters tend to lose way too much time. There’s not a sense of urgency,” he says.

“What traditional triathletes and HYROX athletes do is that they move through the transition quickly, but when they’re in the new movement, they’re just patient. They wait for the body to adapt to that new movement. When the body settles and adapts to the new movement they then bump up their intensity.” 

5 Main Takeaways

Focus on the running portion more than you think. 

Continue training for CrossFit and mixed-modal exercises you plan to see during the race.

Work on transitions and keep the time to a minimum between stations. 

Play with different 1,000-meter paces and find a target pace to work off of leading up to the competition. 

Enjoy the race, and then be more strategic on your second (or third) attempt. 

The HYROX race is a great test of fitness for a CrossFit athlete and is a complement to CrossFit training, Hinshaw says. CrossFit athletes have an advantage because they aren’t intimidated by the obstacles, such as the sled pull or the farmer’s carry. These are all mixed-modal exercises they’re used to seeing and doing.

“It’s an amazing way to give a CrossFit athlete a challenge and to keep them coming back into that gym because they are going to do a second, maybe third event,” Hinshaw says.

More CrossFit Content

Check out the latest CrossFit content from the Morning Chalk Up:

“We Just Do CrossFit”: The Secret to CrossFit Nashville’s Longevity

New Documentary, “Danielle Brandon Energy,” Highlights Softer Side of the Fierce CrossFit Games Veteran

An Ode to the CrossFit Garage Gym

Featured image: @hyroxamerica / Instagram 

The post You Signed Up for HYROX — Now What? Here Are 5 Tips to Follow appeared first on BarBend.

Knocking on the door of an all-time powerlifting world record is a rare feat. Zahir Khudayarov‘s hand has only gotten heavier and heavier, slamming on the door of the all-time world record raw squat with wraps in the 140KG class.

Khudayarov shared a video on his Instagram page on March 17, 2024, wherein he locked out a 475-kilogram squat double in wraps. According to Open Powerlifting, had one of those reps been performed in a sanctioned competition, it would have been the third-heaviest squat ever. Check out Khudayarov’s training below:

[Related: Temur Samkharadze (+120KG) Sets IPF Junior Raw Deadlift and Total World Records at the 2024 EPF European Classic Championships]

When you have a goal we are very close.

Khudayarov’s caption on his Instagram post suggests that his goal for the squat is to lock out 500 kilograms. If he were to accomplish that feat, he would be the only athlete to ever do so below the superheavyweight class. Athletes who competed at +140KG who have achieved the 500-kilogram raw w/wraps squat milestone include Mojtaba Maleki, Vladislav Alhazov, and all-time world record holder Dan Bell.

Khudayarov holds that all-time world record raw squat in wraps in the 125KG class at 480 kilograms, achieved at the 2017 FPO WABDL World Cup. That is the same weight as the all-time world record in the 140KG class, scored by James Searcy at the 2018 RPS Live Large Big Spring Showdown.

Khudayarov also holds the all-time world record raw total in the 125KG class of 1,112.5 kilograms from the 2015 FPO Paimio Power Weekend. However, Khudayarov’s three most recent meets have been in the 140KG class, though he has not competed since August 2019. He has bounced between competing at 125KG and 140KG since 2013.

Time and patience will tell everything.

Khudayarov has competed in 22 sanctioned meets throughout his multi-decade-long powerlifting career. Of those 22, Khudayarov won 17 for a 77.3 percent win rate.

More Powerlifting Content

Amélie Mierger (+84KG) Sets IPF Raw Bench Press World Record of 165 Kilograms at 2024 EPF European Classic Championships

Alexis Jones (+84KG) Sets Unofficial IPF Raw Bench Press and Deadlift World Records at the 2024 Powerlifting America Raw Nationals

Erholove Izobodo-John (84KG) Sets IPF Junior Raw Deadlift World Record of 263 Kilograms at the 2024 European Classic Championships

Featured image: @zahirkhudayarov on Instagram

The post Zahir Khudayarov (140KG) Squats a 475-Kilogram Double In Wraps appeared first on BarBend.

In a recent turn of events, Planet Fitness, a well-known gym chain, has come under fire due to its gender identity non-discrimination policy.

The controversy has sparked a widespread boycott, trending worldwide on Twitter, resulting in a significant financial hit for the company.

Shares of Planet Fitness plummeted, erasing over $400 million in market value, though there has been a slight recovery observed in the stock’s performance.

The issue gained traction after a woman’s membership was canceled by a Planet Fitness location in Alaska.

The cancellation occurred following her attempt to take a photograph of a man in the women’s locker room, which she claimed was violating her privacy.

This incident has led to heated debates on social media platforms, with the hashtag #boycottplanetfitness gaining momentum.

Financial Impact and Social Media Backlash

As the boycott continues, Planet Fitness has seen its stock experience volatility, with investors and analysts closely monitoring the situation.

The gym chain’s response to the controversy has been to limit its advertising on social media and to block users who post critical comments, a move that has only fueled further backlash.

Critics argue that the company’s gender identity non-discrimination policy, which allows individuals to use locker rooms that align with their self-reported gender identity, disregards the safety and privacy of women. The policy has led to several members canceling their subscriptions, some of whom claim their memberships were terminated by Planet Fitness for merely submitting feedback on the policy.

Policy Background and Company’s Stance

Planet Fitness has historically promoted an inclusive environment, stating that its policy aims to respect the rights and dignity of all members, including those who are transgender or non-binary.

However, an old advertisement from the company has resurfaced amidst the controversy, drawing criticism for seemingly mocking gender identity issues. This has led to questions about the consistency of Planet Fitness’s stance on gender identity over time.

The gym chain’s attempts to manage the situation on social media have been met with challenges, as posts related to the controversy have garnered thousands of comments, predominantly negative.

Despite efforts to hide or block these comments, the volume of public dissatisfaction has overwhelmed the company’s online platforms.

The Broader Conversation

This incident at Planet Fitness has ignited a broader discussion about gender identity policies in public spaces, highlighting the tension between inclusivity and privacy rights.

As social media continues to play a pivotal role in shaping public opinion, companies are finding it increasingly difficult to navigate these complex issues without facing significant repercussions.

While the financial implications for Planet Fitness are clear, with a notable loss in stock value and potential loss of membership, the long-term impact of this controversy on the company’s reputation remains to be seen.

As the debate continues, the effectiveness of the boycott and the public’s response to the company’s policies will likely influence how similar policies are approached by businesses in the future.

In conclusion, the Planet Fitness controversy sheds light on the challenges of implementing inclusive policies in a polarized society.

As the situation unfolds, it will be crucial for businesses to find a balance that respects the rights and concerns of all their patrons, while also navigating the powerful currents of social media activism and public opinion.

Las Vegas, NV, will host the 2024 Sampson Showdown Pro Wellness division show on Saturday, March 23, 2024. 12 IFBB Pro League competitors will compete in this edition for a victory as well as a qualification to compete in the 2024 Wellness Olympia, a part of the 60th Olympia Weekend, which will also be in Las Vegas on Oct. 10-13, 2024.

Sampson Showdown Pro Roster

The 2023 winner of this contest was Alexis Adams. She will not attempt a title defense in 2024. The athletes who will compete are listed below in alphabetical order, courtesy of the IFBB Pro League website:

Brooke Hazard (United States)

Haley Johnson (United States)

Wendy Milhorn (United States)

Kali Nakvinda (United States)

Cassandra Pennington (United States)

Yadira Rosado (United States)

Alicia Self (Australia)

Bruna Seredich (United States)

Tammy Sievers (United States)

Janny Smith (United States)

Alisa Sturkie (United States)

Natalia Vasco (United States)

[Related: Arnold Schwarzenegger’s & Phil Heath’s Upper Body Workout at 2024 Arnold Sports Festival UK]

[Related: Nick Walker’s Post Hamstring Tear Leg Training 9 Weeks Out From the 2024 New York Pro]

Haley Johnson

Georgia native Haley Johnson finished second to Adams in the 2023 contest. She was also seventh in the 2023 Charlotte Pro.

This will be Johnson’s first appearance of the 2024 season; her third year competing in the pro ranks. With nearly a year to prepare for a return to the stage, she could show improvements in her lower body as well as more confidence. 

Tammy Sievers

Masters athlete Tammy Sievers was the third-place finisher in this contest in 2023. She won the Masters Over 35 and Masters Over 40 divisions. Sievers will also compete in those divisions in the 2024 edition of the show.

Sievers’ most recent show was the 2023 Legion Sports Fest Pro, where she finished third in the Masters Over 40 category and 16th in the Open.

Bruna Seredich

Bruna Seredich has been on the Olympia stage twice. She ranked eighth in 2021 and tenth at the 2022 Wellness Olympia, also held in Las Vegas. She took the entire 2023 season off.

This will be Seredich’s 2024 season debut. She’s expected to reveal the best version of her physique yet. There is a good chance she will be in the first callout at this event.

More Bodybuilding Content

From Best to Worst, Jeff Nippard Ranks Chest Exercises for Hypertrophy

How Figure Bodybuilder Ashley Lakomowski Trains Back 2 Months Before a Pro Show

The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts

Featured image: @haleybabycakess on Instagram

The post 2024 Sampson Showdown Pro Wellness Show Preview appeared first on BarBend.

The Festivus Games, originally launched in 2011, targets novice and intermediate Cro ssFit athletes who want to compete. As of April 2024, adaptive athletes are being added to that list, too. 

Felicia Davis is the founder of Inclusive Performance, a (soon-to-be) nonprofit organization for adaptive athletes in Waterford, WI. Davis is an adaptive athlete herself. She has Ehlers-Danlos syndrome, which is a genetic condition affecting the connective tissues in one’s body. 

She launched Inclusive Performance in May 2023 to expand CrossFit to other adaptive athletes with physical and/or intellectual disabilities. 

Credit: Felicia Davis

[Related: CrossFit Athlete Kelly Baker Talks About Raising Awareness for Fertility Issues in Women]

The program is run out of CrossFit Syndicate, where she now has almost 40 adaptive athletes participating in free classes. Davis wanted to go even further for her athletes and hold a competition, but she didn’t know where to begin, so she reached out to Maggie Ludwig, owner of Festivus Games. 

“I sent [Maggie] a message and said, ‘Hey, how do you run a competition?’ I’ve never done this before, and she’s like, ‘I have an idea,’” Davis tells the Morning Chalk Up in an interview. 

“She offered an opportunity to run the first-ever adaptive Festivus Games in the world, and we’re hoping if this goes well, we can get more athletes involved. I mean, it would be really cool to expand across the U.S., but right now, it all starts with this little competition.”

Davis explains that they have 16 athletes so far across upper extremity, lower extremity, seated, intellectual, and neurodiverse divisions.

Inclusive Performance is a completely free program, and Davis hopes “the more athletes we get for the Festivus competition, [the more] we’re able to raise funds for our free program and really expand it.” 

The goal of the Festivus Games is to provide a competitive space for everyday athletes without having to scale events. Davis says the same goes for adaptive athletes. 

“Everyday athletes exist in the adaptive world as well,” she adds. While this first event is in Wisconsin, her hope is to expand the event to other areas to make it as accessible as the Festivus Games, but specifically for adaptive athletes.

The details: The adaptive-only event takes place on Saturday, April 13, at the home of the Festivus Games in Waukesha, WI. 

The last day to register is Saturday, April 6.

All first-place podium winners receive a free 2POOD belt, and all podium finishers receive 30 percent off from LSKD. 

In addition, Truly Giving Apparel will be there selling merchandise and donating a portion of its proceeds to Inclusive Performance. 

Sign up here for the event. 

Davis says some athletes she’s worked with before have been turned away at other facilities that don’t know how to work with adaptive athletes. A goal of the competition, if it’s successful, is to show “that it’s incredibly easy to adapt to these athletes with little modification and with the equipment that CrossFit gyms already have,” she says. 

“This is an extremely important competition for the future of adaptive Festivus Games. I’m praying people come out for this one and really show up because it’s going to make a big difference.” 

The bottom line: The first Festivus Games adaptive-only competition could be a huge move for the everyday adaptive athletes of CrossFit who want to compete. It could also help expand the education around modifying for those with a disability.

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Check out the latest CrossFit content from the Morning Chalk Up:

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Featured image: Felicia Davis

The post Festivus Games to Host First Adaptive-Only Competition in April appeared first on BarBend.

The 2024 European Powerlifting Federation (EPF) European Classic Championships (ECC) occurred in Velika Gorica, Croatia, from March 12-17, 2024. The competition saw Junior raw world records fall across Women’s and Men’s weight categories.

In the Men’s superheavyweight class, Temur Samkharadze of Georgia scored the gold medal via a new IPF Junior raw total world record of 1,063.5 kilograms. En route to that record total, Samkharadze achieved an IPF Junior raw deadlift world record of 401 kilograms. Check out Samkharadze’s performance in the video below, courtesy of the IPF’s Instagram page:

[Related: Alexis Jones (+84KG) Sets Unofficial IPF Raw Bench Press and Deadlift World Records at the 2024 Powerlifting America Raw Nationals]

Samkharadze went eight for nine in his performance in Croatia, missing only his final squat attempt of 430 kilograms.

2024 EPF European Classic Championships Results — Temur Samkharadze, +120KG

Squat

400 kilograms (881.9 pounds)

415 kilograms (914.9 pounds) — IPF European Record, IPF Junior European Record

430 kilograms (948 pounds)

Bench Press

230 kilograms (507.1 pounds)

240 kilograms (529.1 pounds)

247.5 kilograms (545.6 pounds) — IPF Junior European Record

Deadlift

370 kilograms (815.7 pounds)

390 kilograms (859.8 pounds)

401 kilograms (884.1 pounds) — IPF Junior World Record

Total — 1,063.5 kilograms (2,344.6 pounds) — IPF Junior World Record

Wearing only a lifting belt for his IPF Junior raw deadlift world record attempt, Samkharadze grabbed the barbell in a mixed grip after setting up in a slightly wider-than-hip-width conventional stance. Once given the signal to lift, Samkharadze initiated the barbell off the floor and it never slowed until Samkharadze leaned back to lockout.

According to Open Powerlifting, Samkharadze competed in nine sanctioned meets before the 2024 EPF ECC. Across those nine contests, Samkharadze won seven and silver-medaled the two outliers. His competitive resume is highlighted by his three gold medals from consecutive IPF Junior World Championships (2021-23).

More Powerlifting Content

Amélie Mierger (+84KG) Sets IPF Raw Bench Press World Record of 165 Kilograms at 2024 EPF European Classic Championships

Agata Sitko (76KG) Sets IPF Raw Bench Press World Record With 154.5 Kilograms

Bobb Matthews (120KG) Matches IPF World Record at 2024 Powerlifting America Raw Nationals

Featured image: @theipf on Instagram

The post Temur Samkharadze (+120KG) Sets IPF Junior Raw Deadlift and Total World Records at the 2024 EPF European Classic Championships appeared first on BarBend.

The 2024 European Powerlifting Federation (EPF) European Classic Championships (ECC) occurred from March 12-17, 2024, in Velika Gorica, Croatia. In the Women’s superheavyweight division, the top of the podium featured Sonita Kyen Muluh of Belgium with a total of 667.5 kilograms.

Amélie Mierger of France ranked as the runner-up with a 650-kilogram total. En route to that silver medal finish, Mierger secured an IPF raw bench press world record of 165 kilograms. Her lift can be seen in the video below, courtesy of the EPF Instagram page:

[Related: Agata Sitko (76KG) Sets IPF Raw Bench Press World Record With 154.5 Kilograms]

Mierger went a perfect nine-for-nine in attempts in Croatia. Her full performance can be seen below:

2024 EPF European Classic Championships Results — Amélie Mierger, +84KG

Squat

235 kilograms (518.1 pounds)

247.5 kilograms (545.6 pounds)

252.5 kilograms (556.7 pounds)

Bench Press

155 kilograms (341.7 pounds)

163.5 kilograms (360 pounds)

165 kilograms (363.8 pounds) — IPF Raw World Record

Deadlift

215 kilograms (474 pounds)

227.5 kilograms (501.6 pounds)

232.5 kilograms (512.6 pounds)

Total — 650 kilograms (1,433 pounds)

Although Mierger’s IPF record was hit at this contest, she has shown she can exceed that weight. At the 2023 Girl Power Tournament in Cenon, France, on Oct. 22, 2023, Mierger pressed 167.5 kilograms (369 pounds), though it was not considered an official world record as it was not performed at an IPF-sanctioned international meet.

Mierger made her new IPF raw bench press world record official in Croatia but proved she could hold that weight in competition six months prior. At the Federation Francaise de Force (FFF) French National Championships on Sept. 23, 2023, Mierger locked out a 165-kilogram bench press.

Although the IPF raw bench press world record is officially at 165 kilograms, its life in the record book will likely be short-lived as the powerlifting world has already seen heavier lifts in competition. The question looking forward is who will be the first to secure that heavier lift in sanctioned international competition?

More Powerlifting Content

Erholove Izobodo-John (84KG) Sets IPF Junior Raw Deadlift World Record of 263 Kilograms at the 2024 European Classic Championships

Bobb Matthews (120KG) Matches IPF World Record at 2024 Powerlifting America Raw Nationals

Ashton Rouska (105KG) Exceeds IPF World Record Total at 2024 Powerlifting America Raw Nationals

Featured image: @theepf on Instagram

The post Amélie Mierger (+84KG) Sets IPF Raw Bench Press World Record of 165 Kilograms at 2024 EPF European Classic Championships appeared first on BarBend.

In early February, we laid out seven questions we had heading into the 2024 CrossFit Open. With the Open now officially in the rearview mirror, we can take a look back and answer them.

1. Was This the Biggest CrossFit Open Yet? 

No. But while 2024 comes in fourth all-time for total registrations, the final number represents a 6 percent year-over-year increase.

The 2018 Open still holds the all-time title with 416,000 registered athletes. However, since the major drop-off of 2020, we have seen a healthy increase each year, with registrations surpassing 2023 by 20,514. Here are the top years by the numbers:

2018: 416,000

2017: 380,000

2019: 357,000

2024: 343,528

2. Did We See Any New Movements? 

Yes. Kind of. 

We have seen at least one new movement every year. (The shoulder-to-overhead in 2013 is debatable as new since we previously saw the push press). But while we did not see a completely new movement like crossovers or pull-overs that some were expecting, we saw a new way of doing burpees — jumping laterally over a dumbbell. 

[Related: New Documentary, Danielle Brandon Energy, Highlights Softer Side of the Fierce CrossFit Games Veteran]

3. Did We See a Repeat? 

No. For only the second time in the history of the Open, we did not see a workout from the past. Both times have occurred since the move to the three-week format in 2021. 

The longest period between a workout and its repeat has been nine years (from 14.4 to 23.1).

4. Was There a Max Lift? 

No. 

We have seen a pure strength test just four times, but twice in the three-week Open era:

15.1a: One-rep-max clean and jerk. 

18.2a: One-rep-max clean. 

21.4: One-rep-max complex of a deadlift, clean, hang clean, and jerk. 

23.2b: One-rep-max thruster.

5. Does Winning the Open Predict Success at the Games? 

Time will tell how our winners will fare at the Games this year. What we do know is that winning the Open has all but guaranteed a spot at the Games in the past. 

Only three Open winners didn’t compete at the Games as an individual; all on the women’s side. Sam Briggs missed qualifying by one spot in the 2014 Europe Regional, Jamie Greene competed on a team in 2016, and Mal O’Brien withdrew for personal reasons in 2023.

The winner of the Open has won the Games seven times on the men’s side: three times each by Rich Froning and Mat Fraser, and then once by Jeffrey Adler in 2023. 

The winner of the Open has won the Games three times on the women’s side: Annie Thorisdottir in 2011, Sam Briggs in 2013, and Tia-Clair Toomey-Orr in 2021.

6. What Combinations of Movements Did We Get? 

We received a dose of freshness and a dose of predictability with this year’s programming. 

We continue to see double-unders every single year, and it was the tenth time we’ve seen deadlifts. Surprisingly, this is the first time we’ve seen these two movements together.

For only the second time, the rower was not paired with either ring muscle-ups or wall balls. It was, however, the first time it had been with double-unders. 

We saw the common combo of thrusters and chest-to-bar pull-ups for the eighth time in the 14-year history of the Open, with all eight times landing in the final workout. 

This was the fourth time (ever) we’ve had burpees and dumbbell snatches together and the third time since 2021. 

[Related: CrossFit Open 24.3 Livestream Concurrent Viewership Slides; 24-Hour Total Views Reach New High]

Since moving from five weeks to three weeks, the average number of movements per Open is 10.75. With only eight movements this year, it was the lowest number ever. 

7. Was the Programming Different Based on the Increased Number of Athletes Who Qualify for Quarterfinals? 

The Open is meant to be highly accessible and a celebration of community and fitness, which it was. With relatively lighter weights, the fewest movements programmed, and only one high-level gymnastics skill tested (bar muscle-ups), one could say, yes, the programming was different than years past, when only 10 percent qualified for the next stage. 

We can expect to see a big shift in programming during the Quarterfinals. With substantially more people qualifying from the Open, the programming will need to challenge the best in the world yet allow the vast majority to participate. At this point, we will surely encounter heavy weights and more high-skill movements, slimming down the field further for the Semifinals.

Featured image: @crossfit9stpete / Instagram  

The post Our “7 Questions Leading Up to the 2024 CrossFit Open,” Answered appeared first on BarBend.