Are you starting (or restarting) your fitness journey?

It’s tempting to jump into popular gym exercises, but many come with risks for beginners.

Protect your joints and avoid injury by discovering safer alternatives to common gym routines.

This article reveals 5 effective swaps that’ll help you build the body you want without the aches and pains.

Ready to get stronger the smart way? Read on!

Understanding the Risks of Common Gym Exercises

Traditional gym exercises, especially those involving heavy barbells, can pose significant risks if not performed correctly. 

These risks are particularly acute for those new to the gym or returning after a break, as their bodies are not yet accustomed to the stresses of weightlifting. 

Issues such as joint pain, muscle strains, and long-term injuries can all arise from improper exercise forms and techniques.

1. Alternative to the Bench Press

Traditional Issue: The bench press is notorious for causing shoulder pain, largely due to the unchanging position of the hands on the bar which can strain the shoulder joints.

Safer Alternative: Band-Resisted Pushups.

How to Do It: Place a resistance band around your upper back and under your hands while in a pushup position. Ensure your hands are slightly wider than shoulder-width and your body is in a straight line from head to heels.

Benefits: This variation allows for natural hand movement and positioning, significantly reducing the risk of shoulder injuries. It’s an excellent exercise for strengthening the chest and arm muscles without the harsh impact on your shoulders.

2. Alternative to the Shoulder Press

Traditional Issue: Standard barbell shoulder presses can put unnecessary stress on the spine and shoulders, particularly risky for those with limited mobility.

Safer Alternative: Landmine Angled-Barbell Half-Kneeling Press.

How to Do It: Secure one end of a barbell in a corner or a landmine attachment, kneel on one knee, and press the barbell upwards while maintaining a straight line from your shoulders to your kneeling knee.

Benefits: This exercise reduces the need to lift the arms fully overhead, thereby protecting the shoulders and spine while still effectively working the upper body muscles.

3. Alternative to Barbell Squats

Traditional Issue: Squats can be hard on the back and shoulders, especially for those who do not have the flexibility to perform them correctly.

Safer Alternative: Dumbbell Elevated Split Squat.

How to Do It: Stand with each foot on a raised platform or step, holding a dumbbell in each hand. Lower your body by bending your knees and then push up back to the starting position.

Benefits: The split squat focuses on the lower body without the same spinal load as a regular squat, making it safer for your back and easier on your shoulders.

4. Alternative to the Deadlift

Traditional Issue: Deadlifts often lead to lower back pain, which can deter many from performing this beneficial exercise.

Safer Alternative: Trap Bar Deadlifts.

How to Do It: Stand inside a trap bar (also known as a hex bar) with feet hip-width apart, squat down to grip the handles, and lift by straightening your legs.

Benefits: The design of the trap bar helps keep the weight closer to your center of gravity, reducing strain on the lower back and making the lift more natural and safe.

5. Alternative to Bent-Over Rows

Traditional Issue: Traditional bent-over rows can strain the lower back due to the prolonged bent-over position.

Safer Alternative: Bench-Supported Dumbbell Single-Arm Row.

How to Do It: Lean over a bench with one hand supporting your body. Pull a dumbbell upward with your free hand without twisting your torso.

Benefits: This position stabilizes your spine and reduces the load on your lower back while still targeting the upper back muscles effectively.

Conclusion

Choosing the right exercises is key to a successful and injury-free fitness journey, especially for those just starting out or returning after a break. 

By incorporating these safer alternatives into your workout routine, you can build strength and confidence in the gym without putting undue stress on your body. 

Remember, the best workout is not only about intensity but also about safety and sustainability.

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Qalo rings aren’t the only things that decorate the hands of CrossFit athletes. Calluses, cracks, rips, and blisters do, too. But while the former is stylish, the latter is painful! That’s why we put together this CrossFit hand care guide. 

Ahead, learn more about the most common CrossFit hand issues and exactly how to treat and prevent them. 

Common CrossFit Hand Care Issues And How To Treat Them

Let’s take a look at the four most common skin and hand issues in CrossFit: oversized calluses, rips (also called tears), blisters, and cracked skin. 

Oversized Calluses 

While a callus itself may not be considered a true injury, it can quickly turn into one. And we’re inclined to say that oversized calluses are the most common cause of CrossFit hand injuries. 

Calluses are as contentious a topic in the CrossFit community as CrossFit itself to the general public—some people love ‘em and think they’re functional; others think they gotta go ASAP. 

As far as calluses go, the truth is somewhere in the middle. 

Calluses are actually a physiological response to trauma. When you traumatize the skin on your hands through repetitive friction and pressure (pull-ups, barbell cycling, etc), the top layer of skin naturally begins to thicken. 

This thicker layer of skin is less likely to rip, tear, or crack than the baby-soft skin beneath. 

For that reason, it’s negligent to remove your calluses completely. However, that doesn’t mean you should do absolutely nothing when calluses appear. We’ll talk more about this in the section on preventing CrossFit hand injuries, but it’s important to keep calluses under control.  

Blisters (and Blood Blisters) 

Blisters are like calluses in that they are caused from excess friction, pressure, or pinching of the skin. 

However, while calluses serve a protective role, blisters are more of an oopsie. Blisters have no long-term benefit. 

In case you were wondering, the fluid inside blisters is typically blood, serum, or a combination of the two. If yours fills up all red, black, or purple, that’s a blood blister.

Cracked Skin 

Cracked skin is common for all types of fitness fanatics. Runners get it when they hit the pavement in the cold, swimmers get it from the chlorine, and CrossFit athletes get it from… chalk. 

The reason there are so many chalk monsters in our sport is that chalk helps absorb slippery palm sweat, and therefore makes it easier to hold onto the bar and barbell. 

But because chalk excels at absorbing moisture, it can be drying. And dry hands crack. While mildly dry hands are no big deal, if your hands get too dry, they can split and even bleed. 

How to Prevent CrossFit Hand Injuries 

Hand injuries may seem like an inevitable consequence of being in love with CrossFit. But actually, CrossFit hand injuries are avoidable. Really!

Ahead, a few tips for preventing these palm pains.  

Pay Attention To Grip

If you’re ripping a lot, the issue could be that you’re holding your dumbbell, kettlebell, barbell, or pull-up bar in the wrong part of your hand. 

Ask a trainer or coach to take a look at how you’re holding onto the device. They may suggest that you alter your grip such that the bar is higher or lower in your palm. 

Moisturize

When it comes to cracked skin, moisturizing is essential. Ideally, you’d moisturize before your hands start to crack. Keeping the skin on them hydrated can help prevent them from cracking in the first place. 

So, consider incorporating moisturizer into your bedtime routine ASAP. Truthfully, any lotion will do the trick as long as it doesn’t irritate your skin. 

But if your hands are more cracked than my heart after watching “Dear John,” you might invest in something a little more hardcore such as: 

W.O.D Welder HandCream For Athletes

Beam The Fixer Salve

RipFix Hand Repair Cream

Burt’s Bees Hand Salve

How To Care For A Callus

If you spend a lot of time on the pull-up bar, you’d be wise to smooth your calluses out. Why? Because jagged edges make the callus more susceptible to rips. 

The easiest way to smooth a callus is to use a pumice stone on your palms in the shower. Some athletes opt for a CrossFit-specific callus shaver, like the RAW WODROD on Rogue Fitness or the SandBar on Amazon.

Wait a few minutes for the heat of the shower to help soften the excess skin on your hands. Then, grab your pumice stone, which you can buy from basically any retailer or your local drugstore. Rub the pumice stone in small circles over your hand until your callus is sculpted to perfection. Picasso! 

Afterward, you might grab the moisturizer. But you should skip this step if you’re planning to workout in the next few hours as the cream can interfere with your ability to grip the bar. 

Note: We don’t recommend the roughin’-it route, AKA using razor blades and/or sandpaper to care for calluses. While this method was popular in the CrossFit olden days, there’s just too much room for error.

How To Care For A Blister

As tempting as it may be to pop the blister like a pimple, try to fight the urge. 

Actually, most blisters don’t have to be popped. Most blisters will naturally deflate and heal on their own within a week. 

If, however, you plan to continue exercising with a blister, you’ll want to take a sterilized needle to puncture the bubble and let the fluid drain out. This way you can control exactly how the blister pops. Otherwise, you risk the blister going splat in the middle of your workout and turning into a full rip. Messy.

Once the blister has popped, wipe it with a sanitizing solution to prevent infection. Then, wrap it with an adhesive to protect it while it heals. 

If you’re consistently plagued by blisters, it’s worth asking a trainer to take a look at your grip. Sometimes people get blisters on their hands because they are holding the bar with the wrong part of their palms and/or fingers.  

How To Care For Cracked Skin

Moisturize, moisturize, and moisturize some more. You might even consider wearing gloves with moisturizer in them to bed every night. 

If you already have cracks you don’t want to worsen, try keeping the crack moisturized with Vaseline. Transparently, Vaseline will make it impossible to grip onto the barbell or rig. So just be sure that you’re not oiling up your palms too soon before a WOD.

Working Around CrossFit Hand Care Injuries

Although rig exercises are most notorious for hand injuries in CrossFit, barbell movements can be brutal on the hands, too. 

As you read above, exactly how you choose to treat your hand issue will vary from affliction to affliction. 

But no matter what hand care issue you’re navigating, it’s important to take your time returning to exercises that could further traumatize the area. 

Patience, young grasshopper, patience. 

Mild rips and blisters will take anywhere from three to seven days to heal in full. But more severe wounds can take weeks—plural. 

Reduce the chances of mild rips becoming major ones by avoiding grip-intensive exercises as long as you can. 

Don’t worry, so long as you scale the movements appropriately, your workouts won’t be ruined!

Rather than toes-to-bar, for example, you might do V-ups or GHD sit-ups. 

Another option is to substitute kipping variations for strict variations. Kipping pull-ups, for instance, have a much higher risk of leading to hand injury than strict pull-ups. Ditto goes for ring muscle-ups and toes-to-bar. 

Final Thoughts

Calluses and other hand injuries may seem like an inevitable side effect of the sport. Some people even wear them proudly as a badge of honor. But actually, if you actively take care of your hands, you can prevent things like oversized calluses, blisters, and rips from happening in the first place. 

FAQs 

What do CrossFit athletes wear on their hands? 

Most CrossFit athletes elect to wear gymnastics grips on their hands while doing pull-ups, toes-to-bar, bar-muscle-ups, and chest-to-bar. 

These grips function as a buffer between your palm and the bar, which reduces risk of friction-induced injury. 

CrossFit athletes also commonly wear tape on their fingers and thumbs to protect the part of their hand not covered by grips. For instance, many athletes wrap tape around their thumb to protect the delicate skin while they hook grip. 

How do you wrap ripped hands in CrossFit? 

There are different ways to wrap and cover your hand wound, depending on where it is and how big it is. 

In general, you want to layer protective gear and adhesive.

If you have a tear on your palm for instance, you should cover the wound with antibacterial ointment and a bandaid. Then, layer tapes over that area for extra protection. 

You can try putting gymnastics grips over all of that. But most people find the pressure of a barbell or bar against the wound deeply uncomfortable! 

If, however, you have a wound on your finger, you’d want to wrap your finger with a Band-Aid and then wrap some sticky tape around that for protection. 

Should I wear grips for CrossFit?

Yes! Effective at protecting your hands from undue friction, there’s really no reason not to try CrossFit grips. And if you don’t like grips, you can always make your own from tape.

What kind of grips does Mat Fraser wear?

Mat Fraser is a man of many talents… and a man of many different kinds of grips. During his time as the reigning champ, he has reportedly used both Rogue Fitness and Bear Komplex gymnastics grips. 

How do you protect your hands in CrossFit? 

By following all of our hand care tips above, including shaving callus build-up, moisturizing dry hands, and laying off the high-rep pull-up WODs until your skin is fresh and healed. CrossFit hand care kits such as the RIPT Skin System, can serve as your one-stop shop for torn hands.

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Trying to figure out which CrossFit equipment to invest into your home gym is tough, particularly because there’s just so much to choose from and a lot of it is rather expensive. One thing is for certain: If you’re building a home gym for CrossFit, you’d be wise to invest in at least one cardio machine commonly programmed in CrossFit WODs. 

Ahead, a detailed guide to SkiErgs vs rowers vs air bikes to help you decide where to put your home gym dollars.

SkiErg vs Rower vs Air Bike: Overview of CrossFit Cardio Machines 

Truth be told that while there are a number of cardio machines on the market, in the wonderful world of CrossFit, four machines reign supreme: 

Concept2 SkiErg

Concept2 Rower

Rogue Echo Bike

AssaultBike

Concept2 BikeErg

We’ll get into the details below, but to start us off, here’s a quick pros and cons chart of each of the machines ahead. 

(Apart from these few machines, you’ll also sometimes see a manual treadmill like the AssaultRunner, but since that isn’t as endemic to the sport, we’ll save it for another comparison). 

SkiErg vs Rower vs Air Bike: Specs

Which Cardio Machine Should You Buy for Your CrossFit Home Gym?

Concept2 RowErg handle. Credit: Rogue Fitness/Concept2

Great question. We’d say that 9 out of 10 times, if you’re looking to buy a cardio machine for a CrossFit gym, you should make it a rowing machine. 

Why? Because to date, the rower is the only cardio machine that’s ever made an appearance in the CrossFit Open, and it makes an appearance every single year. So, if you’re planning to participate in the CrossFit Open (and any level higher than that), you’ll need access to a rowing machine. 

Competition aside, the rower is a fantastic tool for achieving nearly every single fitness goal, whether they are CrossFit-specific or not. Rowing machines can be used to improve endurance and cardiovascular capacity, increase strength, lose weight, and more. 

So, when is an air bike or SkiErg the better pick? 

If you are nursing an injury or looking for a machine that your athletes can use while injured, you’d be better off investing in an air bike or SkiErg. Air bikes can be used by people with either lower- or upper-body injuries, since you can isolate muscle groups (except for the C2 bike, which is legs only). And the SkiErg can be utilized by people who need to get their legs a rest. 

The SkiErg or air bike both require less floor space than the rower, so if your home gym is tiny,  you may want to consider one of those instead. If you’re very tight on floor space and want a bike, we recommend the Concept2 BikeErg, as it’s much smaller and lighter than the AssaultBike and Echo Bike.

The SkiErg is great for small-space conditioning work, too. When mounted to the wall, it takes up just 16 inches by 19 inches. 

Air bikes are typically a little bulkier but require less space in length. Because the size of an air bike varies from model to model, you’d be wise to look at the exact specs on the machine you have in mind. 

CrossFit Cardio FAQs 

Rogue Echo Bike

Is CrossFit a cardio workout?

Certainly, CrossFit is good for your cardiovascular capacity. Through a variety of modalities, intensities, and workout formats, the sport builds up your aerobic and anaerobic energy systems. 

Is CrossFit the same as HIIT training? 

Before we can compare and contrast the two modalities, we need to define them. CrossFit, as you’ve likely heard, is defined as constantly varied, high-intensity functional movement. 

HIIT, which stands for high-intensity interval training, is defined as a type of training made up of short bursts of high-intensity movement interspersed with varied recovery times. 

Sure, the two have some overlaps, but they are ultimately not synonymous. While HIIT workouts are always made up of intervals, CrossFit workouts only occasionally have intervals. 

Sometimes, CrossFit workouts prescribe that people alternate work periods with rest periods. But CrossFit workouts may also prescribe that people work straight through until a set amount of work has been done, or a set amount of time is up. 

Does CrossFit involve running? 

At its core, CrossFit is a combination of gymnastics movements, Olympic lifting, powerlifting, bodybuilding, and monostructural cardio. Alongside rowing, jumping rope, biking, and occasionally swimming, one of the monostructural cardio exercises CrossFit incorporates is running.  

As it goes, during warmer months, CrossFit programmers regularly incorporate outdoor running into their programming. During cooler months, it’s common for manual treadmills to be used. An

That said, everything in CrossFit can be scaled or adapted to your personal fitness needs. If, for whatever reason, you cannot run, you can elect to do another form of exercise instead. (Usually, rowing). 

What rower do CrossFit athletes use? 

Easy: The Concept2 RowErg. It’s worth noting that The Concept2 Rower was formerly sold under the name Concept2 Model D. So, if you see that name emblazoned on the rowers at your local affiliate, that’s why!

The post SkiErg vs Rower vs Air Bike: Which Should You Buy for Your Home Gym? appeared first on BarBend.

Advanced Barbell Systems (ABS) held its second edition of Clash of the Titans on April 20, 2024, in Dublin, Ireland. This event is scored on the biggest total achieved — no weight classes or formula. This format favors the super heavyweights; however, it was one of the lightest lifters who won the ABS belt on this occasion.

Dave Richardson has been on an upward trajectory for some time and was one of the favorites to make the podium. At the contest’s first edition in 2023, Richardson came second to Fernando Arias. However, in the space of a year, Richardson has added an incredible 70 kilograms to his total, and he secured the win with a colossal 432.5-kilogram deadlift. Take a look at the lift below, courtesy of Richardson’s Instagram page:

With the biggest deadlift, Richardson pulled last. At that point in the competition, Richardson had already locked the overall gold by matching Nicolaas du Preez’s 1,065-kilogram total while at a lighter body weight (123.6 kilograms). However, this did not stop Richardson from loading 432.5 kilograms to the bar — 20 kilograms more than his second deadlift attempt.

Richardson set up in a conventional stance, took the barbell in a mixed grip, and began the pull. As the bar passed his knees, Richardson cried, “Oh yeah! Oh yeah!” knowing he would reach lockout. He was immediately awarded the 2024 ABS Clash of the Titans 2 belt.

Richardson’s huge 432.5-kilogram lift is the second-biggest deadlift ever achieved in a full power meet with a conventional stance. Only Benedikt Magnússon has done more (442.5 kilograms). With sumo deadlifters included, Richardson’s lift is the seventh biggest in the world. Richardson scored 617.14 dots to put him at the top of the UK rankings and moved into the top 20 world rankings on raw total.

This event was billed as the strongest platform in Europe, and indeed, only 40 athletes in the history of powerlifting have ever hit a total big enough to make this podium. Richardson weighed in at 123.6 kilograms, putting him in the 125KG class. Only Zahir Khudayarov has totaled more in this class.

ABS Clash of the Titans 2 — Results

Dave Richardson (UK) — 1085 kilograms

Nicolaas du Preez (South Africa) — 1065 kilograms

Fernando Arias (USA) — 1062.5 kilograms

Dan Bell (USA) — 1052.5 kilograms

Marcin Gierczak (Poland) — 1000 kilograms

Łukas Klugiewicz (Poland) — 987.5 kilograms

Konrad Blewązka (Poland) — 977.5 kilograms

Tómas Darri Þorsteinsson (Iceland) — 970 kilograms

Connor Marston (UK) — 950 kilograms

Ben Flawith (UK) — 945 kilograms

Tom Smith (UK) — 917.5 kilograms

Eamonn Harford (Ireland) — 915 kilograms

Rob Flett (UK) — 910 kilograms

Konrad Bronicki (Poland) — DQ

It is unclear when Richardson will compete next but if he keeps improving at this rate, the all-time world records won’t be out of reach. The next ABS series contest will occur in Cologne, Germany, May 31-June 2, 2024.

Featured image: @sirdave___ on Instagram

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Dent-free wallballs, sanded plyometric boxes, well-oiled barbells: The list of underrated CrossFit delicacies is as long as Murph is hard. And one other thing that belongs on that list? The Concept2 SkiErg. 

The Concept2 SkiErg made its debut appearance in the CrossFit world during the 2016 CrossFit Games in a grueling event known as The Rope Chipper. Since, it’s been programmed into a variety of CrossFit Mainsite, Semifinal, and Games workouts. 

Even for people not interested in competing in the sport of functional fitness, we think the Concept2 SkiErg is a good investment. Even though it’s not a must-have for everyday CrossFit participants (yet), we think it’s on its way to becoming a mainstay in CrossFit boxes. 

Ahead, our complete Concept2 SkiErg review. 

Concept2 SkiErg Review Overview

What we love: This well-built machine is designed to build your muscles and cardiovascular capacity. Manufactured with athletes in mind, the Concept2 SkiErg has an intuitive design, easy-to-use monitor, and small footprint that make it a sound investment for people all across the fitness spectrum. 

What we don’t: We have a hard time finding something to complain about with this machine. But if we had to think of something, we’d say we wish there was a way for people 5’2” and under to be able to reach the handles rather than jumping for them. One workaround would be for Concept2 to offer an optional strap that shorties can pull to bring the handles down towards their hands. We also wish the floor stand wasn’t so expensive. 

The Bottom Line: At the end of the day, the Concept2 SkiErg is an incredible investment for affiliate and home gym owners looking for a full-body, intuitive piece of equipment that provides a great workout. But, we’d put the SkiErg alongside secondary or even tertiary equipment for affiliate owners to buy; the same category as a GHD or reverse hyper—amazing to have if you have the space and money, but likely something you’ll put off until you have all the essentials.  

CrossFit Cardio Is The Name Of Our Game

Our roster of certified fitness professionals includes several CrossFit coaches and athletes who have been using CrossFit exercise machines and testing fitness equipment for years. Although we don’t confess to loving cardio workouts, we have done our fair share on everything from air bikes to rowing machines to the SkiErg we’re reviewing here. 

Concept2 SkiErg: Pros and Cons 

Concept2 SkiErg Specs

Do You Need a SkiErg for CrossFit?

While some might assume a SkiErg is best suited to training for cross-country skiing (and it sure is great for that), the Concept2 SkiErg has solidified its place as a mainstay in high-level CrossFit, but it is still a rising luxury for a typical affiliate or CrossFit home gym owner. 

Because the SkiErg is not a part of regular programming, most local comps, and (as of yet) the Open, it isn’t a priority. You might see some CompTrain or Mayhem workouts that have a SkiErg incorporated, but they will always provide a sub-in like the rower or bike, because they know most people/affiliates haven’t gotten a SkiErg yet. 

Using the Concept2 SkiErg

A machine that you use while standing, the SkiErg combines a pulling motion with a hinge motion to activate every muscle from your JunkBrand-clad head to your NOBULL-clad toe. 

Here’s how it works: The machine can either be mounted to a wall, or mounted to a floor stand that you can buy separately for a couple hundred extra dollars. (For most people, we think the floor stand is worth it because it allows you to drag your machine outdoors in warmer months). 

Once you put the machine together, which shouldn’t take more than an hour or half an hour with a friend, you’re set to get your cross-country skier on.  

But how do you use the SkiErg, exactly? You stand on the floor stand or ground, reach above your head for the handles, then pull the handles down past your thighs while hinging at your hips. Then, you return the drive cords (and your hands) overhead while returning to standing. 

Many of the mechanics on the SkiErg machine are similar to that of a Concept2 RowErg (formerly the Concept2 Model D indoor rower). 

Just like the Concept2 rowing machine, for example, you can tamper with the damper setting to alter how much air enters the flywheel, thus manipulating how hard each pull feels.

Similarly, the SkiErg has the same intuitive PM5 Performance Monitor that you’ll find on the other Concept2 machines. This monitor allows you to easily track how fast, hard, and far you’re going. So, whether you’re skiing for calories, meters, or time, this machine will tell you how far you’ve gone, and how far you’ve got left to go. 

On the PM5, you can also select a number of preset workouts, just like you can on the RowErg and Concept2 BikeErg.

Footprint And Portability 

Calling all garage gym owners who put the XS in exercise: This machine optimizes your limited space better than any other cardio machine on the market. 

The SkiErg has the smallest footprint of any Concept2 machine, and also of any other machine you’d see at a commercial or CrossFit gym. 

If you mount it to the wall, it takes up just 16 inches by 19 inches of space (and 7 feet and 3 inches of vertical space). Frame of reference: That is less floor space than a weight sled or plyo box consumes. 

If you choose to mount the machine to the floor stand, which would allow you to move the machine inside, outside, and all around your gym, it takes up 24 inches by 48.5 inches of floor space. It sits 7 feet, 4 inches tall. Sure, that’s more space than the wall-mounted version, but that is still less space than a bike or treadmill.  

As you might guess, the wall-mounted SkiErg is…mounted to the wall. That means once it’s in place, it’s there until you get out your handy-dandy screwdriver. 

The floor stand, however, has wheels attached to it! That means you can tilt the machine forward, then roll it anywhere you want. Unlike some other cardio machines, such as the monstrous AssaultRunner, the SkiErg is quite easy to move around. 

Pro tip: In the summer, lather your lats in sunscreen and take your SkiErg outside. Nothing beats the feeling of sun on your muscles while you work up a sweat. 

Construction And Durability 

Just like other Concept2 machines, the SkiErg is virtually indestructible. Made primarily from steel, the SkiErg is basically bomb-proof. (Though, do your neighbors and the FBI agents a favor and don’t test that theory). 

The best part is it doesn’t require much maintenance to last you years and years.

As a general rule, you’ll want to wipe your machines clean of sweat after a salty sesh. 

Beyond that, however, you’ll only need to tinker with your machine every 50 hours of use. Concept2 recommends inspecting (and if needed, fixing) the drive cords, fasteners, and top bracket pulleys every 50 hours of use to maximize the machine’s lifespan. Easy!

Tech Specs 

The Concept2 SkiErg has the same PM5 Performance Monitor that comes standard with all Concept2 gym equipment. 

Given that just about every single CrossFit gym has a collection of Concept2 rowers, we’d be shocked if there is someone reading this who hasn’t used the PM5 monitor. 

But just in case, let’s chat about this intuitive, easy-to-use performance monitor. 

If you’re in the middle of a metcon and start pulling at the handles, the PM5 will automatically turn on and begin tracking your pace, watts, strokes per minute, calories, speed, and more. If you want to focus on just one of these metrics, you can alter the appearance by pressing the “Display” button. 

Not using the machine as just one part of a CrossFit workout of the day? Good news: You can also pre-program a number of workouts. For instance, you can either elect to do an interval workout, ski for a set distance, or ski for a set number of calories. 

Best, the monitor automatically stores the data from your workout. So, after your workout, you can go back in and look at what your average stroke rate and pace were throughout the duration of the workout. For CrossFit athletes looking to learn the difference between their “forever pace” and “push pace,” this is huge. If you need more storage for workouts, download the ErgData app, which serves as an online logbook for all your Concept2 workouts. 

People who are into heart rate training will also be thrilled to learn that you can connect your heart rate monitor to the machine via Bluetooth. You can also use the Bluetooth connectivity to hook your smartphone up to the machine. Both options allow you to get a more in-depth look at your workout, as well as a place to store them. 

Customer Reviews

You’d be hard-pressed to find someone who was unhappy with their SkiErg purchase. The machine earned a 5-out-of-5-star average out of the 150-plus Rogue Fitness customers who left a review. 

Actually, there were only two people who left reviews that weren’t 5 stars! One customer complained that the machine was hard to put together. And another said the machine was noisier than they hoped it would be. 

Honestly, both complaints are fair. 

This machine can be a bear to assemble on your own—after all, the SkiErg itself weighs about 61 pounds and the floor mount weighs an additional 35 pounds, which can be hard to wrestle with on your own. That’s why we recommend avoiding frustration by enlisting a friend to help you put it together from the get-go.  

And while the machine is nowhere near as noisy as the infamous AssaultBike, when you sprint on this machine, it makes its own music. Transparently, if you need a machine you can use while your partner is on a work call in the next room, this probably isn’t it. 

The only other complaint we’ve heard CrossFit athletes make is that it’s not quite as accessible if you’re short. People 5’2” and under often complain about how high they have to jump to reach the handles. Luckily, the handles are lime green in color which makes them hard to miss. 

Warranty, Financing, and Returns

Concept2 puts their warranties where their mouth is! This company has very reasonable warranties for all of their machines, the SkiErg included. 

Concept2 will repair or replace any of the frame parts for up to five years after the date of purchase. That means if something goes wackadoodle with the floor stand, flywheel cover, flywheel axle, or frame connector plates, as well as a few additional parts, the company will take care of it for you. 

They will repair or replace all the other parts of the machine within two years of purchase. The only exceptions are the monitor batteries and handle cords.  

Another warranty win is that the warranty is fully transferable. That means if you sell the machine to someone before the warranty window(s) are up, the new owner can take full advantage of the two- and/or five-year warranties. 

This feature is great for anyone thinking about buying a SkiErg who may plan to downsize homes in coming years, or someone who is thinking about returning to their local affiliate once the pandemic is fully over. 

On the off-chance that you order your SkiErg and then immediately have buyer’s remorse, the good news is that Concept2 has a very reasonable return policy. You can return your SkiErg to Concept2 within 30 days of the date of shipment and they will refund the full cost of the machine entirely. The only thing you’ll have to cover is the cost of shipping, to and fro. 

As far as CrossFit and cardio machines go, the SkiErg is a fantastic deal. After all, it costs just $770, while curved treadmills like the AssaultRunner will ring you up twice or thrice that. But unfortunately, if you want to buy the machine from Concept2, you’ll need to shell all of that dough out at once. The company does not offer any financing plans. 

If you need a financing plan, consider purchasing the machine from Rogue Fitness or Amazon, instead. Rogue offers a number of different financing options that you can read about here.

Is a SkiErg Better Than a Rower or Exercise Bike?

Don’t worry functional fitness fam, we will answer this question. 

But first we want to be clear that we think comparing a SkiErg to a rower or exercise bike is like comparing peanut butter, marshmallow fluff, and jelly. Just as all three condiments can (and should!) be used as part of a well-rounded sandwich buffet, all three of the machines can (and should!) be used as part of a well-rounded workout regime. After all, all three bring something a little different to the table. 

As it goes, if money is no object, we recommend getting all three. But investing in three different types of machines is not feasible financially for most exercisers. 

If you are only going to buy one machine, which you invest in will vary based on your current fitness goals, how you want to use your machine, and your space limitations.  

If you’re interested in competing in CrossFit either locally or globally, you’ll probably want to invest in the Concept2 rower. That’s because the rower frequently makes an appearance in online qualifiers like the CrossFit Open and QuarterFinals. 

While the SkiErg and BikeErg do make an appearance during Semifinals and the CrossFit Games, they have yet to appear in the Open or QuarterFinals. So while you certainly can use the erg or bike to get your fitness up to par, if you don’t have access to a rower you may not be able to complete certain Open or Quarterfinal workouts. 

If you’re interested in a machine that you can easily use for lower-intensity training, a bike is probably a better option than either a SkiErg or rower. It tends to be much easier to reduce the intensity of your workout on a bike than it is on a rower and skierg. 

No doubt, a SkiErg or RowErg can absolutely be used on recovery days. But you’ll have to mentally focus a little harder on technique as you move. Many people struggle to maintain good form on the SkiErg and rower when they’re only going at 60 percent intensity. 

A final thing to consider is how much space you have. An upright machine, the SkiErg requires the least floor space of the three options. As a result, the SkiErg is the best option for anyone who also wants to equip their small home gym with a squat rack, plyo box, and other gizmos and gadgets. 

What Muscles Does a SkiErg Work?

Put simply, all of them. Every single rep pull on the ski erg effectively engages your: 

Quads
Glutes
Hamstrings
Calves
Core
Hip flexors
Lats
Forear
Biceps
Triceps
Traps
Hip extensors

To understand how the SkiErg is able to work all of these muscles at once, you need to understand exactly how one moves on and moves with the machine. 

To properly move and groove on the machine, you need to use your upper-body pulling muscles to initiate the pull and lower-body hinging muscles to finish each stroke. 

Final Thoughts

The Concept2 SkiErg is a great investment you can make for your gym, your health, and the health of your athletes. A machine that involves your pulling and hinging muscles in equal parts, this machine will help you inch toward your fitness goals one stroke at a time. However, at this time, we don’t think it’s a necessity for most CrossFit home gym owners or affiliates, and would encourage you to allocate funds to an air bike or rowing machine first.

FAQs

Is a SkiErg a good workout? 

You bet. The SkiErg calls on every muscle in your body, including your heart. 

Depending on how you incorporate the machine into your workout regime, it can be used to improve explosiveness and power or to improve endurance. 

How tall is a SkiErg? 

If you’re interested in outfitting your home gym with a SkiErg, you’re wise to ask this question. The answer depends on whether or not you choose to mount the erg on the wall or mount it on the floor stand you can purchase separately. 

If you choose to mount the SkiErg to the wall, you’ll need a ceiling that is at least 87 inches high. If you would prefer to mount the SkiErg to the floor stand so that you can cart it across your gym, you’ll need an additional inch—with the floor stand, the machine measures in at 88 inches tall. 

The average ceiling height is 108 inches. So, as long as you’re not looking for a machine for your short-ceiling basement, the SkiErg should fit. 

Is SkiErg cardio exercise?

The SkiErg isn’t just any cardiovascular exercise, it’s a great one. Because the machine calls on every single one of your muscles, your heart has to deliver blood to all of those muscles. Delivering blood to all that meat is no joke! Meaning, your heart has to work hard. 

If you want a little first-hand proof that this machine targets your ticker, try doing five 100-meter sprints on the SkiErg with 30 seconds rest between. 

Plus, since the SkiErg is low-impact, it’s a good option for those invested in improving their cardiovascular capacity who can’t handle the impact of pavement pounding and treadmill sprints, as well as those who don’t know how to swim.

The post Concept2 SkiErg Review: Is This The Ultimate CrossFit Cardio Machine? appeared first on BarBend.

The 2024 Wasatch Warrior Pro show was held on Saturday, April 20, 2024, in Salt Lake City, UT, and it featured three IFBB Pro League divisions – Men’s Physique, Figure, and Bikini. Sixty-seven competitors graced the stage to impress the judges and score gold and a 2024 Olympia qualification.

The three winners were Jason Huynh (Men’s Physique), Megan Sylvester-Cielen (Figure), and Aimee Leann Delgado (Bikini).

2024 Wasatch Warrior Pro Results

The final standings for all three contests are below:

Men’s Physique

Jason Huynh (United States)

Dustin Alvis (United States)

Aundre Benson (United States)

Jeremy Coleman (United States)

Dallas Botchway (Ghana)

Phillipe Degila (France)

Miles Mann (United States)

Austin Witty (United States)

Marc Shane (United States)

Hossein Karimi (Iran)

Khali Quartey (United States)

Andrew Jenkins (United States)

Matt Moore (United States)

Wilfredo Neira (United States)

Marvin Jimerson (United States)

Tied for 16th

Jamal Everette (United States)

David Merrill (United States)

Michael Oliveira (United States)

Justo Scott (United States)

Figure

Megan Sylvester-Cielen (United Kingdom)

Madison Dinges (United States)

Bailey Gutierrez (United States)

Sandee Lark (United States)

Kim Clark (United States)

Jessica Baltazar (United States)

Chelsea Rodgers (United States)

Destinee Silva (United States)

Nicole King (United States)

Tanya Palacios (United States)

Rebeca Godwin (United States)

Lisa Bauer (Canada)

Bikini

Aimee Leann Delgado (United States)

Brittany Hamilton (United States)

Huyen Person (United States)

Allison Testu (France)

Maya Astabie (United States)

Malu Duarte (United States)

Chantel Hall (United States)

Jackie Cheney (United States)

Kimberly Bonilla (United States)

Alyssa Blessing (United States)

Noel Zayour (United States)

Steph Warden (Canada)

Jessica Miller (United States)

Abbi Gaetano (United States)

Nicole Johnson (United States)

Tied for 16th

Elisangela Angell (Brazil)

Winifher Capellan (United States)

Alex Carrera (United States)

Stacy Correa (United States)

Lucy Edwards (United Kingdom)

Jennifer Greer (United States)

Niccole Guggia (United States)

Jacki Hansen (United States)

Shaneeka Harmonson (United States)

Nikia Hovey (United States)

Arielle Johnson (United States)

Jennifer Lau (United States)

Alexandra Leeper (United States)

Olena Okanovic (United States)

Kerrin Phillips (United States)

Casey Samsel (United States)

Gina Sardina (United States)

Aria Smith (United States)

Judy Son (United States)

Angela White (United States)

Candice Yang (Canada)

[Related: 2024 Vancouver Island Showdown Pro Results]

[Related: Men’s Open Bodybuilder Hunter Labrada’s 4 Tips for Better RDLs]

Men’s Physique Winner — Jason Huynh

Huynh made his 2024 season debut at this contest, culminating with a win and qualification to return to the Men’s Physique Olympia stage in Las Vegas, NV, on Oct. 10-13, 2024. This was the start of Huynh’s seventh pro season and his sixth career pro win.

2024 will mark Huynh’s fifth time on the Olympia stage — he has yet to break into the top 15.

Figure Winner — Megan Sylvester-Cielen

This was Sylvester-Cielen’s third pro show of 2024. This was her second pro win of the 2024 season, having previously won the 2024 Tri-City Pro on April 13-14, 2024, to qualify for the Figure Olympia. As such, no qualification was issued in this division in Utah.

The other athletes in the lineup have until Sept. 15, 2024, to win a show and punch their tickets to Las Vegas.

Bikini Division — Aimee Leann Delgado

This was Delgado’s ninth career pro win and second of her 2024 campaign. She won the 2024 San Diego Championships Pro and ranked second behind Lauralie Chapados in the 2024 Bikini International.

Like the Figure winner, Delgado had already qualified for the Olympia. So, no other qualification was awarded.

More Bodybuilding Content

Two-Time Figure Olympia Champion Erin Stern’s 5 Essential Exercises for an Aesthetic V-Taper

The Evolving History of Bodybuilding Poses

Chris Bumstead Gives a Full Tour of His Personal Gym; No Bench Press?

Featured Image: @fitnessbyaims on Instagram 

The post 2024 Wasatch Warrior Pro Bodybuilding Show Results appeared first on BarBend.

The push-up is deceptively difficult. A survey of more than 1,400 U.S.-based respondents over the age of 18 conducted by Gymless — an organization devoted to educating the public about the benefits of calisthenics training — found that more than one-third of the respondents didn’t believe they could complete five regular push-ups consecutively.

If you fall into that bucket, or you just want to get a bit better at the push-up (or any of its variations), you’ve come to the right place. At BarBend, we think push-ups are one of the best chest exercises you can do, period. That’s why we’ve put together this four-week, 30-day push-up program for beginners. 

The Push-Up Program for Beginners

If you’ve never ventured onto the floor to attempt a push-up, you’re in the right place. This guide will teach you how to perform a push-up, literally from the ground up. Even if you have been proudly pressing out push-up repetitions for decades, it never hurts to revisit the fundamentals and potentially learn how to extract even more value from one of the most foundational movements in fitness.

Rest Days and Equipment: You should take at least one rest day between each training day. Rest is important for post-workout muscle recovery, and if you’re going to be training your muscles with push-ups multiple times a week, taking days off should be a vital part of your strategy. The advised frequency options for your training include:

Monday, Wednesday, Friday, or

Tuesday, Thursday, Saturday

The good news for you is that the only equipment you need for this program is enough floor space for your body to fit into. 

Rest Times In-Between Sets: You should feel free to rest anywhere from one to two minutes between push-up sets. However, if you believe you can satisfactorily complete all of the reps of every set with less rest time, you should absolutely give it a shot. 

[Read More: The Best Lower Chest Exercises You Can Do]

Assisted Modifications: There are multiple ways for you to adjust the difficulty of your push-ups to accommodate your present fitness level and physical capabilities as they improve (see “Push-Up Progressions” below). Whether you’re starting from your knees to eliminate some of the weight and tension from your push-ups, or slowing the pace of your lowering and pressing phases to enhance the movement’s difficulty, there are several equipment-free ways to adapt your push-ups to meet your needs.

The Program

If you already have a chest or triceps training program underway, we suggest putting it on hold while you complete this program. If you’re a more advanced trainee, you can work this program into your existing workout split, but we suggest toning down your upper-body workout so you don’t over train. 

[Read More: The Most Effective Workout Splits, Created by Our Experts]

Begin this program by completing as many ordinary push-ups as possible until your form breaks down. It’s quite okay if you can’t perform a push-up initially. After you take the test, enjoy one day of rest, then start on the 4-week program below. After finishing the program, rest another day or two and re-test your max push-ups.

Day 1

[Related: The Best Upper Chest Exercises for Push-Up Strength]

Assisted Push-Up: 3 x 8-10 

Perform these push-ups with either one or two of your knees on the ground, as described above. Place one or two knees on the ground based on your starting strength and fitness level.

Assisted Tempo Push-Up: 2 x 6 

Slowly lower your chest to the ground over a 4-second interval. Count to four in your head while lowering, then press back up as normal. If you cannot press yourself back into the starting position using strict push-up form, you may stray from strict form to return to the starting position by any means.

Decline Push-Up: 3 x 6-8 

Find a bench, staircase, or piece of furniture, and place your hands on it to elevate your hands from the ground while your feet remain on the floor. From this position, begin your push-ups. You should feel like much of the work is being performed by the lower portion of your chest.

Extended Plank: 4 x 20 seconds

Assume the customary elevated push-up position — also known as the plank position — and hold yourself in that position for the recommended time. Add five to 10 seconds to each set every week until the end of the program.

Day 2

[Read More: The Best Shoulder Exercises, + 4 Workouts From a CPT]

Assisted Close-Grip Push-Up: 4 x 8 

With either one or two knees on the ground, place your hands shoulder-width apart or slightly closer to perform your push-ups with a focus on your triceps, the muscles in the back of your upper arm.

Half Range of Motion Push-Up: 2 x 5 

From a normal push-up position, bend at the elbows to lower your chest halfway to the ground over three seconds, and then press yourself back to the starting position. You should feel considerable work being performed by your triceps.

Bodyweight Skull Crusher: 3 x 8 

Place your hands on the back of a couch or against a wall. Your hands can be anywhere from approximately shoulder-width apart to within a thumb’s-length reach of one another. Take a step backward, then bend at the elbows and tilt your body forward while keeping your back straight. Allow your head to gently touch the area of the couch or wall between your hands. Set your hands at a height allowing you to complete 8 reps of the exercise. For a more detailed description, check out this in-depth guide for a bodyweight skull crusher how-to.

Up and Down Plank: 3 x 10-20 reps

From an ordinary plank position with your palms on the ground, lower one forearm to the ground, followed by the next, while maintaining a flat-back position. When both forearms are resting on the ground, lift yourself back to the starting position by replacing one of your forearms with the palm of that arm’s hand and elevating back to a full plank position, followed by the next hand. One full cycle of this movement equates to one rep.

Day 3

[Read More: The 15 Best Triceps Exercises for More Mass]

Wide-Grip Assisted Push-Up: 3 x 8-10 reps

Keep one or two knees on the ground. Position your hands roughly one hand’s width wider than your normal push-up setup. Bend at the elbows to perform your push-ups with a wider-than-average hand position.

Assisted Pause to Dead-Stop Push-Up: 3 x 5 reps

Keep one or two knees on the ground. Bend at the elbows and take three full seconds to lower your chest until your arms form a 90-degree angle at your elbows. Pause for one second, then lower your chest the rest of the way to the ground for two more seconds. Once your chest makes contact with the ground, press against the floor to return to your starting position.

Lateral Raise: 3 x 10-12 reps

You can do ordinary lateral delt raises by grabbing two dumbbells, standing upright, and raising them up and out to the side with your arms straightened. This is primarily a strengthening exercise for your shoulders. If you don’t have access to dumbbells, you can substitute a milk jug, a phone book, resistance bands, a backpack with some weight in it, or any other stable object that can provide your shoulders with sufficient resistance.

Prone YTWs: 3 Rounds

Lie flat on the ground with your face down. Extend your arms with your palms down so that your arms and body form a “Y” shape. Raise your arms off the ground and hold them in an elevated position there for a count of five. Return your palms to the ground, and move them into a “T” shape with them straight out from your sides. Raise them off the ground for five seconds, and then return them to the ground. Bend your arms at the elbows to slide your palms closer to your head, and raise your arms from the ground in a “W” configuration for 5 seconds. Perform three full rounds of YTWs. 

Push-Up Modifications & Progressions

Before you commence this beginner’s push-up program, you’ll want to have a thorough understanding of two standard push-up progressions that you will be using throughout this four week protocol. These two progressions will enable you to build a foundation of strength and form to advance to more challenging push-up variations.

Assisted Push-Ups

In this instance, you’ll place one or both of your knees on the ground to reduce the amount of body weight you’re moving during each rep. Based on testing results, you press approximately 64 percent of your body weight when you do a regular pushup as opposed to 49 percent of your body weight when you execute push-ups from a kneeling position. (1) This differential of 15 percentage points will make you feel like you are pushing substantially less weight when you do a push-up from your knees.

[Read More: The 8 Best Knee Sleeves You Can Buy (Spring 2023 Update)]

Kneeling push-ups teach you how to execute proper form using a lighter load. They also enable you to quickly adjust the weight you are pressing if it becomes necessary to squeeze out a few final reps at the end with reduced resistance.

Double Knee: If you’re a true beginner, this is a great option to get you fully acclimated to the process and feel of doing push-ups with a sizable reduction in resistance.

Single-Knee: This slightly more advanced variation will add more resistance to your push-ups than when you have both knees on the ground. When using this variation, pay careful attention to your hips to ensure they’re squared to the ground.

Tempo and Paused Push-Ups

These suggested push-up progressions — tempo and paused push-ups — are intended to enhance the challenge of your push-up sets. By intentionally slowing your movements down, pausing them outright, or both, you will be increasing the tension on your muscles, and therefore the difficulty of the push-ups.

Tempo: You will be modifying the lowering and pressing portion of the movement.

Paused: You will halt your push-ups at a specific position and hold for a time-based goal.

Common Push-Up Mistakes

Take heart: Most of the mistakes you’ll be tempted to make while agonizing through push-up sets will be made out of a desire to make the movement easier. Just remember that push-ups are supposed to be challenging. Steer clear of these common push-up mistakes, though, and you’ll be in business. 

Your Body Isn’t Straight

When push-ups become difficult for you, one of the first areas where you might feel tempted to compromise in form will be your body’s alignment. Bending at the waist and keeping your rear end high in the air will be one way you can reduce the tension on your core. 

[Read More: The Best Posture Correctors on the Market]

Fix It: As you prepare yourself for a push-up, actively squeeze your abdominal muscles before you lower yourself to the ground. You’ll find it very difficult not to retain your alignment as long as your core remains engaged.

Your Hand Positioning Is Incorrect 

Positioning your hands wider than shoulder-width reduces the tension that push-ups place on your triceps. Likewise, shifting your hands closer together will accentuate the resistance placed on your triceps at the expense of some of the chest-developing shoulder mobility. 

Both options are okay in some scenarios, but they are a departure from the well-rounded intentions of the standard push-up that we are attempting to master through this training regimen.

Fix It: Arrange your hands roughly toward the middle of your chest, and slightly wider than shoulder-width apart. That way, your chest, triceps, and also your anterior deltoids will all remain sufficiently engaged throughout the exercise.

You Lack Control

The point between the eccentric phase — or lowering phase of your push-up — and the concentric phase where your muscles are struggling against gravity to drive you upwards, is a critical stage in your ability to build up and strengthen your muscles using the push-up. 

If you disengage your muscles from the process and fully relax yourself at the bottom of the movement, you’re stripping the exercise of several of its muscle-building benefits.

[Read More: The Best Online Personal Trainers]

Fix It: Don’t fully relax any of your muscles during the push-up. Even though several of your muscles will be supplying significantly less force during the lowering phase than during the concentric (or lifting) phase, the application of tension throughout your muscles should remain constant.

Pushing Your Way to Proficiency

You can repeat this beginner’s program as many times as you want to advance to the point where every push-up you do — paused reps and all — is the picture of perfection. Once you’ve accomplished this, you’ll have fully unlocked the pure muscle-developing potential of one of the truly universal tools of fitness. 

From this point forward, any floor you find yourself standing upon is a gym unto itself. It’s up to you to capitalize on the power-building potential that now awaits you simply by lowering yourself to the ground and choosing to do the work.

Frequently Asked Questions

References

Ebben, W.B., Wurm, B., VanderZenden, T.L., Spadavecchia, M.L., Durocher, J.J., Bickham, C.T., Petushek, E.J. (2011). Kinetic analysis of several variations of push-ups. Journal of Strength and Conditioning Research, 25(10), 2891-2894.

Feature Image: Flamingo Images / Shutterstock

The post One-Month Push-Up Workout Plan for More Push-Ups appeared first on BarBend.

Should you focus on strength or building muscle? It’s a predicament lifters — especially gym veterans who are lightyears past the newbie gains phase — find ourselves in at the start of a fresh programming phase. And for a good reason: It is easier to get results by solely focusing on increasing strength and forging chiseled muscle, but you absolutely can achieve both goals. It just takes smart programming.

And sure, we all want to train in ways we’re emotionally connected to. You might be incredibly motivated by the idea of pulling four plates, while I might be dedicated to building out those boulder shoulders at any given time. But what if you could have both? Bigger muscles can help you get stronger; and strength can help you build bigger muscles.

So, here’s the ultimate workout split for getting jacked and getting strong. Use these training split options and tips from trainers and pro lifters alike to help you increase your one-rep max and T-shirt size.

Why Follow a Split Routine?

Back in the early days of bodybuilding, it was common for bodybuilders to engage in full-body workouts to prepare for a show. The 1940s bodybuilder Steve Reeves was famous for following a full-body split. Hitting every body part, every day might work for you — and that’s cool. But as bodybuilding started to grow, we realized the effectiveness of split routines.

A split routine has you train your entire body, but across a full week rather than just one day. You’ll “split” your routine by focusing on different body parts, muscle groups, or lifts in different workouts instead of the all-at-once approach. But rest assured — focusing on specific muscle groups each day has plenty of advantages. 

[Read More: Full-Body Vs. Split Workouts: Which Is Right For You?]

Focusing on a specific muscle or two per training session means you can work every area with more overall volume instead of splitting your energy across a full-body workout. And more overall volume for a specific muscle often means more overall growth.

Following a split routine also allows individual muscles more time to recover before training sessions. Whereas if you were to do a full-body workout, only the muscle group you were working at the beginning would be fresh for each lift. This means you’ll be able to lift heavier weights and perform more intense sets per muscle group, which can make your muscles grow and become much stronger than training them after they’re taxed. 

Best Workout Splits

Most workout splits are separated into three to five days, although very advanced athletes may participate in a six-day workout split. However, that’s not recommended for the general population since rest days are important for recovery. 

Here’s how the best workout splits break down:

3-Day Workout Split

This is a classic split for a reason. It’s efficient, powerful, and will help ensure maximum gains with sessions just a few days out of the week.

[Read More: The Ultimate Guide to Building Your Own Bodybuilding Workout Plan]

Day 1: Push (chest, shoulders, triceps)

Day 2: Rest OR active recovery

Day 3: Pull (back and biceps)

Day 4: Rest

Day 5: Legs and abs

Day 6: Active recovery

Pros & Cons

Pro: Three-day splits are an efficient way to stick to strength training without taking up too much time in your schedule. 

Con: Lower workout frequency may slow down your rate of progress, especially if you’re no longer a beginner. 

4-Day Workout Split

If you’re trying to majorly improve your upper body, you might want to scale up the volume there. In that way, you can split your push “day” into two. Here’s how it would scaffold out:

Day 1: Legs and abs

Day 2: Push (chest and triceps)

Day 3: Rest

Day 4: Pull (back and biceps)

Day 5: Push (shoulders and traps)

Day 6: Rest

Pros & Cons

Pro: Four-day workout splits are a great way for beginners to transition into more intensive training plans. 

Con: You may find it difficult to address weak points in your physique or performance with only four days in the gym. 

5-Day Workout Split

If you want to split your training by muscle group rather than movement pattern, you can go for that, too. Often called a “bro split workout,” rest assured — this one works for athletes of all genders. 

Here’s an example of how to split a workout into five days.

Day 1: Legs and abs

Day 2: Chest

Day 3: Rest

Day 4: Back

Day 5: Shoulders

Day 6: Arms

Pros & Cons

Pro: Five-day splits allow you ample time to train each muscle or muscle group individually.

Con: Some people find five days of strength training to be difficult to recover from long-term. 

Muscle-Group Splits

A “muscle group” split involves training one or more muscles that perform similar or related functions in the same day. Popular examples include your chest and shoulders, since both muscle groups involve “push” exercises. 

[Read More: The Arnold Schwarzenegger Workout Split (and How to Modify It)]

Pros & Cons

Pro: Muscle-group splits allow you to train synergistically and use your body for a singular purpose. They’re also stellar for targeted muscle hypertrophy. 

Con: If your fitness goals are more broad than simply creating muscle mass, this type of split probably isn’t for you. 

Chest, Shoulders, Triceps Workout

[Read More: Push/Pull Workouts Can Take Your Training Up a Notch]

Barbell Incline Bench Press: 3 x 5 

Dumbbell Bench Press: 3 x 10 

Dumbbell Overhead Press: 3 x 8 

Dumbbell Lateral Raise: 2 x 12 

EZ-Bar Skull Crusher: 2 x 12

Back and Biceps Workout

Barbell Bent-Over Row: 3 x 5

Single-Arm Dumbbell Row: 3 x 10

Pull-Up: 3 x max reps

Barbell Curl: 2 x 12

Legs and Abs Workout

Barbell Squat: 3 x 5 

Dumbbell Bulgarian Split Squat: 3 x 8 

Machine Leg Extension: 2 x 12

Machine Leg Curl: 2 x 12

Hanging Leg Raise: 3 x max reps

Powerbuilding Split

While all the splits above represent some of the best workout splits to get you both strong and muscular, this powerbuilding split is going to push those gains over the edge. You’ll put the best upper body exercises and lower body exercises on separate days to make the most of each session.

Pros & Cons

Pro: Powerbuilding splits let you develop both muscular strength and size while running the same program.

Con: Dividing your efforts in service of two different goals simultaneously will dampen the progress you make in each. 

Day 1: (Upper, Push Emphasis)

[Read More: The 8 Best Online Personal Trainers]

Bench Press: 3 x 5

Dumbbell Flye: 3 x 10

Dumbbell Overhead Press: 3 x 8

Cable Flye: 3 x 10

Overhead Triceps Extension: 3 x 12

Dip: 2 x failure

Day 2: (Lower, Push Emphasis)

Squat: 3 x 5

Leg Press: 2 x 8

Split Squat: 2 x 10

Calf Raise: 4 x 12

Hanging Leg Raise: 4 x failure

Day 3: Rest

Complete rest OR low-intensity steady-state (LISS) cardio (easy bike ride, swimming, or walking)

Day 4: (Upper, Pull Emphasis)

Chin-Up: 4 x 2 reps before failure

Lateral Raise: 3 x 10

T-Bar Row: 3 x 10

Dumbbell Pullover: 3 x 10

Hammer Curl: 2 x failure

Machine Curl: 1 x failure

Day 5: (Lower, Pull Emphasis)

[Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength]

Deadlift: 3 x 5

Dumbbell Romanian Deadlift: 3 x 10

Seal Row: 3 x 10

Hamstring Curl: 3 x 12

Side Plank: 2 x 45 seconds per side

Modifications

Make it Easier: Opt for lat pulldowns or assisted chin-ups instead of chin-ups. Swap out dumbbells for barbells in exercises that call for them. You can also perform many of these exercises from a seated position (like dumbbell overhead presses, hammer curls, overhead triceps extensions, and dumbbell lateral raises).

Make it Harder: Use tempo training in your accessory lifts, letting the weight lower under control for a full three to five seconds per rep.

Full-Body Split 

The idea of a “full-body split” may sound like an oxymoron, and it sort of is. However, that doesn’t mean that these workout structures have no value. Total-body workouts are simple, straightforward, and sustainable. 

Pros & Cons

Pro: Full-body splits burn heaps of calories and utilize mostly compound exercises, which are great for developing functional strength and bodily coordination.

Con: These workouts can be exhausting and may contain complex movements. 

3-Day Full-Body Workout Split

Day 1

Thruster: 3 x 5

Pendlay Row: 3 x 6

Overhead Carry: 3 rounds

Day 2

Bench Press: 3 x 8

Wide-Grip Pull-Up: 3 x 8-12 

Romanian Deadlift: 3 x 10

Cable Crunch: 2 x 15

Day 3 

Back Squat: 3 x 5 

Push Press: 5 x 3

Inverted Row: 3 x 15 

Biceps Curl: 3 x 8

Modifications

Make It Easier: Switch out the more dynamic movements for beginner-friendly alternatives, such as performing goblet squats instead of thrusters. 

Make It Harder: Add some conditioning workouts at the end of each day to burn additional calories and improve your endurance. 

What Makes a Good Split Routine 

If you want to get bigger and stronger, you’re going to have to consider overall volume. If the training volume is too low, you’re leaving muscle and strength gains on the table. If the volume is too high, you risk overtraining and lackluster recovery. 

[Read More: The Most Effective Workout Splits For Strength Training]

You’ll also need to be strategic about what muscles you work on which days during the week. You’ll want to split up your workout routine over the week so you can target all your muscle groups evenly and at least once but sometimes more, depending on the split. 

Here are some other items to consider when following a split routine. 

Sets

Here’s how you might want to divide your weekly volume to ensure max muscle growth and strength gains.

For larger muscle groups (back, chest, legs) — 3-4 sets per exercise; 10-12 sets each week for each muscle group

For smaller muscle groups (biceps, triceps, traps, shoulders) — 2-3 sets per exercise; 6-8 weekly sets for each muscle group

Reps

A common setup for rep schemes goes like this:

For compound exercises (ex., bench press) — 5-8 reps per set

For accessory exercises (ex., seated cable row) — 8-10 reps per set

For single-joint exercises (ex., hammer curl) — 10-12 reps per set

With compound exercises, you’re working to increase your strength. Accessory exercises are meant to bolster your hypertrophy goals by adding volume to your muscle group. Finally, single-joint moves are going to increase the overall time under tension for your smaller muscle groups, which is also a prime strategy for muscle growth. 

Rest

Even when you’re on the strongest pre-workout, you’ve still got to rest. There are two things to keep in mind here: your rest between each set and your rest between splits. 

Rest Between Each Set

For strength and hypertrophy — medium-length rests, between 90 seconds and 3 minutes

For higher weight, lower rep compound exercises — take a longer rest

For lower weight, higher rep isolation exercises — take a shorter rest

This is because when you’re using heavier weights and engaging large muscle groups, you’ll need more rest before your muscles are fully recovered between sets than when you’re working small muscle groups with lighter weights. 

Rest Between Splits

Four-day workout split: one day of rest after two consecutive workouts

Five-day workout split: one day of rest after two consecutive workouts; then, one day of active recovery after two consecutive workouts

Here, you’re aiming to make sure that you’re resting enough to fully recharge your body and mind. This includes plenty of sleep and food to fuel your workouts.

Exercise Selection 

You must choose the correct exercises for your split routine. You don’t want to just stick to barbells, either. 

[Read More: Most Effective Bodyweight-Only Strength Training Splits]

In general, you’ll want to perform a mix of exercises with the following equipment:

Free weights (barbells, dumbbells, kettlebells)

Cable machines

Other exercise machines

Resistance bands

Bodyweight exercises

The key here is which exercise you choose to do on which day and the order in which you do them.

For example, if you are following a split routine that has you start your week off with push movements — chest, shoulders, and triceps — you’ll want to include exercises that target those muscle groups, including dips and barbell overhead press, not a barbell bent-over row. 

Also, you’ll want to start with your workout with the most taxing exercises. Dong biceps curls before a barbell row mean your arms will be fatigued come rowing time, affecting the amount of weight you can lift and your form. 

Frequently Asked Questions

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