Day two of the 2024 TYR Wodapalooza Miami contest was the close of the elite Individual competition. Two more workouts were scheduled for the athletes, the first of which combined various cardio, including swimming, running, biking, and jumping rope.

Both the Individual Women’s and Individual Men’s divisions featured two heats and saw a variety of strategies, like running barefoot on the treadmills after emerging from the water.

Check out the full results below:

[Stay Tuned: 2024 Wodapalooza Miami Live Results and Leaderboard]

Event 4 Results — Wipe Out

For time:

Echo Bike — Men: 50 calories | Women: 40 calories

Swim

150 Beaded Double-Unders

Swim

Assault Run — 500 meters

[Related: 2024 Wodapalooza Miami Individual Event 3 Results]

Elite Individual Women’s Results

Emily De Rooy was far and away the top athlete in the first heat for women; her strong swimming background shone brightly in Miami. Emily Rolfe was the first off the bike in the second heat to dive into the water but couldn’t hold off against Grace Walton, a national-level swimmer representing Australia.

Walton held the lead and scored her first Wodapalooza career win with a sub-14-minute time.

Grace Walton — 13:48.59

Emma Cary — 14:07:52

Emily De Rooy — 14:14.00

Emily Rolfe — 14:15.91

Gabriela Migała — 14:23.94

Arielle Loewen — 14:33.00

Christee Hollard — 14:34.45

Danielle Brandon — 14:43.25

Sydney Wells — 14:52.53

Elizabeth Wishart — 15:04.87

Andra Moistus — 15:07.19

Emily Rethwill — 15:33.38

Freya Moosbrugger — 15:40.95

Lexi Neely — 15:56.81

Stacy Lerum — 15:58.94

Rebecka Vitesson — 16:21.25

Margaux Masset — 16:32.72

Nicolette Torreggiani — 16:34.28

Olivia Kerstetter — 16:49.21

Julia Hannaford — 16:52.25

Dani Speegle — 16:58.84

Becca Merritt — 17:06.59

Keara Napoli — 17:33.77

Elena Carratala Sanahuja — 17:36.13

Abigail Domit — 18:03.00

Callista Lang — 18:08.22

Allison Weiss — 18:14.22

Rebecca Fuselier — 18:18.46

Nina Vragovic — 18:34.50

Bergros Bjornsdottir — 19:13.00

Gabrielle Spenst — 19:25.53

Feeroozeh Saghafi — 19:36.00

Ashley Shoemaker — 19:56.75

Briony Challis — CAP + 195

Jessica Androsik — CAP + 194

Katie Canning — CAP + 194

Ellia Miller — CAP + 194

Ro Scott — CAP + 191

Caroline Stanley — CAP + 191

Matilde Oyen Garnes WD

[Related: 2024 Wodapalooza Miami Individual Event 2 Results]

Elite Individual Men’s Results

The opening men’s heat was much tighter than the women’s opening heat, as multiple athletes slipped on the barge heading to their first swim. Henrik Haapalainen scored the heat’s top time, hoping it would hold.

The second heat saw James Sprague blitz the men’s division with the only sub-13-minute time.

James Sprague — 12:46.88

Brent Fikowski — 13:03.34

Samuel Kwant — 13:08.32

Roman Khrennikov — 13:14.15

Ricky Garard — 13:32.00

Spencer Panchik — 13:54.75

Henrik Haapalainen — 13:56.38

Luke Parker — 14:08.10

Guilherme Malheiros — 14:33.57

Samuel Cournoyer — 14:35.31

Alex Vigneault — 14.39.63

Lucas Heuze — 14:53.00

Jack Farlow — 14:59.58

John Wood — 15:04.02

Kalyan Ribeiro De Souza — 15:10.43

Harry Lightfoot — 15.22.25

CJ Gerald — 15:24.00

Patrick Vellner — 15:26.77

Juan Ignacio Sforzini — 15:28.09

William Bennett — 15:35.00

Nikita Yundov — 15:37.62

Colten Mertens — 15:40.72

Travon Benton — 15:56.56

Jacob Heart — 15:58.84

Tanner Balazs — 16:00.56

Evan Rogers — 16:11.03

Bronislaw Olenkowicz — 16:12.00

Kaique Cerveny — 16:24.25

Martin Feiferlik — 16:36.94

Nick Mathew — 16:43.71

Austin Hatfield — 16:47.53

Arturo Torres — 17:06.59

Connor Voltz — 17:13.97

Joshua Hong — 17:16.59

Francis Pelletier — 17:24.68

Jack Rozema — 17:51.72

Drake Lewis — 19:08.63

Guilherme Domingues — CAP + 191

Antonios Makaronas — CAP + 191

Kevin Jurs WD

Alexandre Caron WD

[Related: 2024 Wodapalooza Miami Individual Event 1 Results]

The final event for the elite Individuals is titled “El Circo.” It features gymnastic skills in combination with lunges to determine the Wodapalooza podiums for each division.

Featured image: @graciewaltonn_ on Instagram

The post 2024 Wodapalooza Miami Individual Event 4 Results appeared first on BarBend.

Let’s dive into back and chest workouts.

These intense routines, though tough, promise significant rewards in strength and endurance. In this article, we’re not just discussing the benefits; we’re offering you 9 varied and effective workouts.

You’ll discover why pairing these muscle groups is a game-changer. Each routine is designed with a specific goal in mind, ensuring you push your boundaries and see tangible results. Stay engaged as we reveal how to make the most of these workouts, no matter your current fitness level.

Can You Train Chest and Back Together?

Absolutely, and here’s why it’s a brilliant idea. Training chest and back together, especially in a superset format, allows you to work on antagonistic muscle groups in one session.

This couplet enhances muscular balance, improves posture, and elevates your workout intensity. When one muscle group works, the other rests, making your gym time efficient without compromising on intensity.

Training Opposing Muscle Groups with Supersets

Supersets involving back and chest exercises can be a game-changer for your workout efficiency and intensity. Here’s how you can incorporate them:

Alternate Between Opposing Muscles: Perform a chest exercise followed immediately by a back exercise. For instance, pair bench presses with bent-over rows. This approach not only saves time but also maintains a high energy expenditure as one muscle group rests while the other works.

Focus on Form and Control: In supersets, fatigue sets in quickly. It’s crucial to maintain form. If your form starts to slip, reduce the weight or the number of reps.

Rest Intervals: While supersets are intense, don’t skimp on rest. Give yourself a minute or two between each superset to catch your breath and prepare for the next round (Source).

Example Superset Routine: Start with a chest exercise like dumbbell flies, aiming for 8-12 reps, then immediately switch to a back exercise like lat pulldowns for another 8-12 reps. This combination hits different aspects of upper body strength and endurance.

Best Exercises for Back and Chest Workouts

Barbell Bench Press: A classic for chest development, this exercise targets your pectoralis major like no other. Aim for 3 sets of 8-12 reps. Keep your feet grounded and drive through your chest for a full range of motion.

Pull-Ups: Immediately follow with pull-ups to engage your lats and upper back. If you struggle with bodyweight pull-ups, assisted pull-up machines or resistance bands are excellent alternatives. Again, aim for 3 sets to failure.

Incline Dumbbell Press: Hit the upper chest by setting the bench to a 30-45 degree incline. Perform 3 sets of 8-12 reps, focusing on squeezing at the top of the movement for maximum pectoral engagement.

One-Arm Dumbbell Row: For a balanced back, follow with one-arm dumbbell rows. This exercise not only works your lats but also engages your mid-back. Do 3 sets of 10-12 reps on each side, keeping your back straight and core engaged.

Chest Flyes: Lie on a flat bench and open your arms wide, then squeeze your chest as you bring the weights together. This exercise stretches and contracts the chest muscles, promoting growth. Perform 3 sets of 10-15 reps.

Bent Over Rows: Using a barbell or dumbbells, this exercise hits multiple back muscles including your lats, rhomboids, and traps. Keep a slight bend in the knees and a flat back as you row the weight towards your lower ribs. Aim for 3 sets of 8-12 reps.

Cable Crossovers: To finish the chest workout, cable crossovers are excellent for isolating the chest muscles and providing constant tension. Do 3 sets of 12-15 reps, focusing on squeezing your chest muscles throughout the movement.

Lat Pulldowns: Lastly, focus on lat pulldowns to comprehensively target your back, especially the latissimus dorsi. For 3 sets of 10-12 reps, pull the bar down towards your chest, keeping your back straight and core tight.

Chest & Back Workouts, Depending on Your Experience Level

Crafting an effective chest and back workout hinges on understanding progression. Whether you’re just starting out or you’re an experienced lifter, each level demands a different approach to maximize growth and avoid plateaus. Let’s break down the workout progressions for different levels: beginner, intermediate, and advanced.

Beginner Workouts

Focus on Foundations: As a beginner, your goal is to build a solid base. Concentrate on learning the correct form and technique.

Flat Bench Press: Start with 3 sets of 10-12 reps. This foundational exercise builds overall chest strength and muscle mass.

Assisted Pull-ups: Aim for 3 sets of 8-10 reps. They’re excellent for developing back strength and preparing you for unassisted pull-ups.

Dumbbell Rows: Do 3 sets of 10-12 reps on each side. They’re great for targeting the middle and lower back muscles.

Push-ups: Perform 3 sets to failure to build chest and overall upper body strength.

Intermediate Workouts

Increase Intensity and Volume: Once you’ve mastered the basics, it’s time to up the ante.

Incline Bench Press: Move to 4 sets of 8-10 reps. This exercise targets the upper chest.

Wide-Grip Pull-ups: Do 4 sets to failure. This variation emphasizes your lats for a wider back.

Seated Cable Row: 4 sets of 10-12 reps. Focus on squeezing your shoulder blades together for maximum muscle engagement.

Dumbbell Flyes: Perform 4 sets of 10-12 reps. This exercise stretches and isolates the chest muscles.

Advanced Workouts

Master Complexity and Heavier Weights: Advanced routines involve more complex movements and heavier lifting.

Decline Bench Press: Do 4-5 sets of 6-8 reps for lower chest definition.

Weighted Pull-ups: Add weight for 4 sets of 6-8 reps to intensify your back workout.

T-Bar Row: Perform 4 sets of 8-10 reps. This exercise is excellent for adding thickness to your back.

Chest Dips: Aim for 4 sets to failure, adding weight if necessary.

Superset Variations for All Levels

Combine for Efficiency: Supersets are an efficient way to train your chest and back. Pair a chest exercise with a back exercise, performing them back-to-back with minimal rest.

Beginners: Pair flat bench press with assisted pull-ups.

Intermediates: Combine incline bench press with wide-grip pull-ups.

Advanced: Do supersets of decline bench press and weighted pull-ups.

Various Workouts Based on Objectives or Available Tools

Chest and Back Supersets

Supersets, a method where you perform two exercises back-to-back with minimal rest, are incredibly efficient for building upper body strength. Here’s a classic chest and back superset routine:

Bench Press and Bent-Over Barbell Rows: Start with the bench press for your chest, aiming for 3 sets of 8-10 reps. Follow it immediately with bent-over barbell rows for your back, matching the sets and reps. This combination not only saves time but also ensures a balanced development of push and pull muscle groups.

Dumbbell Flyes and Single-Arm Dumbbell Rows: Post the heavy lifting, switch to dumbbell flyes, targeting the pectoral muscles’ stretch and contraction. Pair this with single-arm dumbbell rows to isolate and work each side of your back equally. Perform 3 sets of 10-12 reps for each exercise.

Push-Ups and Pull-Ups: End your superset workout with bodyweight exercises. Do as many push-ups as you can, followed by pull-ups until failure. These exercises are great for muscular endurance and provide a functional edge to your training.

Machine-Based Workout Options

For those who prefer machine-based workouts or are navigating through busy gym hours, here are some effective alternatives:

Chest Press Machine and Seated Cable Row: Begin with the chest press machine, focusing on controlled movements. Aim for 3 sets of 10-12 reps. Then move to the seated cable row machine, ensuring your back is straight and you’re pulling the weight with your back muscles, not just your arms.

Pec Deck Machine and Lat Pull-down: The pec deck is excellent for isolating the chest muscles without the need for balancing weights. Pair it with the lat pull-down to engage the width of your back. Perform 3 sets of 10-12 reps on each machine.

Cable Crossover and T-Bar Row Machine: Finish with cable crossovers, which offer a unique tension arc for the chest muscles, paired with T-bar row machine for an intense back workout. Aim for 3 sets of 10-15 reps, focusing on the muscle squeeze at the end of each movement.

At-Home Workout Option

Transforming your living space into an effective workout zone can be surprisingly simple. Here, we dive into exercises that target your chest and back, requiring minimal equipment. These routines are perfect for those days when making it to the gym isn’t an option.

1. Bodyweight Push-Ups: An all-time classic, push-ups primarily target the chest muscles. For beginners, start with your knees on the ground. Progress to standard push-ups and eventually to more advanced variations like diamond or decline push-ups for added intensity.

2. Inverted Rows: Utilizing a sturdy table or a bar in a doorway, lie beneath it and pull yourself up. This exercise is excellent for targeting your upper back and requires no traditional gym equipment.

3. Dumbbell Floor Press: If you have a pair of dumbbells at home, the floor press is an effective exercise to target your chest. Lie on your back, press the dumbbells up, and bring them down until your elbows gently touch the floor.

4. Single-Arm Dumbbell Rows: Using a dumbbell or any suitable weighted object at home, you can perform this classic back exercise. Bend over at the waist, keep your back straight, and row the weight by pulling your elbow towards your hip.

Bodyweight and Minimal Equipment Options

1. Plyometric Push-Ups: For a more intense chest workout, add a plyometric element to your push-ups. Explode upwards from the ground, clapping your hands together before landing back into the push-up position.

2. Backpack Rows: Fill a backpack with books or other heavy items for an improvised weight. Hold the backpack with both hands and perform rows, pulling towards your waist and squeezing your shoulder blades together.

3. Chair Dips: Using a chair or a bench, you can target your lower chest and triceps. Sit on the edge, place your hands next to your hips, move your feet out, and lower your body by bending your elbows.

4. Superman Pulls: Lie face down on the floor, extend your arms in front of you, lift your chest and legs off the ground, and then pull your elbows down to your waist, squeezing your back muscles.

Time Crunch Workout

For Those Short on Time: This workout is designed to be efficient yet effective, taking about 30 minutes.

Superset 1:

Push-Ups: 15 reps.

Dumbbell Rows: 15 reps each side.

Repeat for 3 sets with minimal rest.

Superset 2:

Dumbbell Bench Press: 12 reps.

Single-Arm Lat Pulldown: 12 reps each side.

Repeat for 3 sets with minimal rest.

Superset 3:

Chest Dips: 10 reps.

Face Pulls: 15 reps for rear delt and upper back activation.

Repeat for 3 sets with minimal rest.

Understanding Chest and Back Muscles

Anatomy of the Chest Muscles

Pectoralis Major: This large muscle spans across the chest, anchored at the sternum, clavicle, and the armpit area (humerus). It’s the muscle that gives the chest its shape and definition. The pectoralis major primarily works to move the arm across the body and rotate it inwards. When you’re performing push-ups or bench presses, it’s the pectoralis major doing the heavy lifting.

Pectoralis Minor: Lying just beneath its bigger brother, the pectoralis minor is a thin, triangular muscle. It starts from the upper ribs and attaches to the scapula. This little-known muscle plays a crucial role in movements such as pulling the shoulder forward and downward. It’s a key player in exercises like dumbbell flies and chest dips, aiding in the stabilization of the shoulder blades.

Anatomy of the Back Muscles

Latissimus Dorsi: Often referred to as ‘lats’, these are the broadest muscles in the back. Originating from the lower six thoracic vertebrae, lats extend to the humerus and the lower back. This muscle is your go-to powerhouse for pulling motions, such as during pull-ups or rows. It’s responsible for moving the arms down and back, and also aids in internal rotation.

Rhomboid: Nestled between your shoulder blades, the rhomboid muscles work silently but effectively. These muscles, connecting the spine to the inner edge of the shoulder blades, are essential for retracting and elevating the scapula. Think of them as the unsung heroes during rowing movements and exercises focusing on scapular retraction.

Trapezius: The trapezius, or ‘traps’, is a diamond-shaped muscle that spans across your upper back, neck, and shoulders. It has three parts – upper, middle, and lower – each with distinct roles. The upper traps help in elevating the shoulders, the middle traps retract the scapula, and the lower traps assist in its depression. Exercises like shrugs and deadlifts target this versatile muscle.

Teres Major: Often overshadowed by the larger lats, the teres major is a small yet mighty muscle located near the outer edge of the scapula. It works in tandem with the lats for internal rotation and adduction of the humerus. When you’re performing pull-ups or lat pulldowns, the teres major is actively involved in the movement, providing stability and strength.

Key Mistakes and Limiting Growth Factors

Beginner Mistakes

Overlooking Form for Heavy Weights: It’s a classic scene – the eager beginner loading up the barbell to impress. But here’s the truth: lifting beyond your capability often leads to poor form. This not only stunts muscle growth but also invites injuries. Pro Tip: Start with lighter weights. Focus on mastering the form. The muscle engagement in each rep counts more than the weight lifted.

Neglecting Full Range of Motion: Another common pitfall is cutting movements short. Fully extending and contracting muscles during exercises like bench presses or rows is crucial. Shortcuts lead to limited muscle development. Solution: Pay attention to each movement. Ensure you’re stretching and squeezing the muscles fully to maximize growth.

Imbalanced Training: Beginners tend to favor the chest over the back or vice versa, leading to imbalances and poor posture. Balanced Approach: Allocate equal effort and time to both chest and back exercises. This symmetry isn’t just about aesthetics; it’s crucial for overall muscular health and function.

Limiting Growth and How to Overcome It

Hitting a Plateau: Progress often slows down after the initial phase of training. This plateau can demotivate many. Overcoming Strategy: Mix things up. Introduce new exercises, alter the reps and sets, or change the intensity. This variety challenges your muscles anew, reigniting growth.

Underestimating Recovery: Muscle grows when you rest, not when you lift. Ignoring recovery can severely limit muscle growth. Recovery Tactics: Ensure you’re getting enough sleep. Incorporate active recovery days and consider techniques like foam rolling and stretching to aid muscle repair.

Inconsistent Nutrition: Nutrition is the bedrock of muscle growth. Inconsistent or poor dietary habits can significantly hinder progress. Nutritional Alignment: Focus on a balanced diet rich in protein, healthy fats, and carbohydrates. Consider consulting a nutritionist to tailor a diet plan that complements your workout regimen.

FAQs

Comprehensive List of Back Exercises

Face Pull

Attach a rope to the high pulley of a cable station.

Stand facing the machine, grasp the rope with both hands.

Pull the rope towards your forehead while moving your hands apart.

Focus on squeezing your shoulder blades together.

Deadlift

Stand with feet hip-width apart, a barbell over your toes.

Bend at your hips and knees, grip the bar with an overhand grip.

Lift the bar by straightening your hips and knees.

Keep your back straight and core engaged throughout the lift.

Incline Chest-Supported Row

Set an incline bench at about 45 degrees.

Lie face down on the bench with a dumbbell in each hand.

Pull the weights to your sides while squeezing your shoulder blades.

Slowly lower the weights back down.

Bent-Over Row

Stand with feet shoulder-width apart, knees slightly bent.

Bend forward at the waist, keeping your back straight.

Hold a barbell with an overhand grip and row it to your stomach.

Lower the barbell back to the starting position.

V-Bar Pull Downs

Attach a V-bar to the cable machine.

Sit down and grab the bar with a neutral grip.

Pull the bar down towards your chest.

Slowly release the bar back up with control.

Pull Up & Chin-Up

For pull-ups, grip the bar with palms facing away.

For chin-ups, grip the bar with palms facing towards you.

Pull yourself up until your chin is over the bar.

Slowly lower yourself back down.

Chest-Supported Reverse Flys

Lie face down on an incline bench.

Hold a dumbbell in each hand, arms extended.

Lift the weights to the sides, keeping arms slightly bent.

Lower the weights with control.

Inverted Bodyweight Rows

Set a bar in a rack to waist height.

Lie underneath the bar and grab it with an overhand grip.

Pull your chest up to the bar while keeping your body straight.

Lower yourself back down slowly.

Single-Arm Dumbbell Row

Place one hand and knee on a bench for support.

With the other hand, lift a dumbbell towards your hip.

Keep your back straight and elbow close to your side.

Slowly lower the dumbbell back down.

Seated Cable Row

Sit at a low cable row machine with a V-bar attachment.

Keep your back straight and pull the handles towards your waist.

Extend your arms back out while maintaining a straight back.

Barbell Shrugs

Hold a barbell with an overhand grip, arms extended.

Shrug your shoulders up towards your ears.

Lower the shoulders back down.

Comprehensive List of Chest Exercises

Barbell Bench Press

Lie on a flat bench, grip the barbell slightly wider than shoulder-width.

Lower the bar to your chest, keeping elbows at a 45-degree angle.

Push the bar back up to the starting position.

Push-ups

Place your hands on the ground, slightly wider than shoulder-width.

Lower your body until your chest nearly touches the ground.

Push yourself back up to the starting position.

Incline Dumbbell Chest Fly

Lie on an incline bench, dumbbells in hand, arms extended above you.

Lower the dumbbells to the sides, keeping a slight bend in your elbows.

Bring the dumbbells back together above your chest.

Cable Standing Fly (Low to High)

Set the pulleys on a dual cable machine to the lowest level.

Stand in the middle, grab the handles with arms extended.

Bring your hands together in an arc motion above your chest.

Slowly return to the starting position.

Dumbbell Pullovers

Lie on a flat bench, a dumbbell held above your chest with both hands.

Lower the weight behind your head, keeping arms slightly bent.

Pull the dumbbell back to the starting position.

Single-Arm Dumbbell Bench Press

Lie on a flat bench, hold a dumbbell in one hand directly above your chest.

Lower the dumbbell to the side of your chest.

Push it back up to the starting position.

References

https://journals.lww.com/nsca-jscr/abstract/2021/06000/effect_of_rest_interval_between_sets_in_the_muscle.20.aspx

https://pubmed.ncbi.nlm.nih.gov/27182422/

https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-36

Elite powerlifter Amanda Lawrence is unbeaten at the world level. She lifts in the 84-kilogram class in the International Powerlifting Federation (IPF) and has won every world championship she has entered, often by a startling margin. Lawrence holds the raw squat, raw deadlift, and raw total world records in her class and is ranked in the top three overall among female IPF lifters.

Lawrence broke the IPF raw squat world record three times in 2023, elevating it from 243.5 kilograms (537 pounds) to 249 kilograms (549 pounds) at the 2023 IPF Classic World Championships (CWC) in Malta. However, It seems this record might not be long for this world, judging by Lawrence’s latest squat training session.

On Jan. 10, 2024, Lawrence shared her 250.5-kilogram (552-pound) raw squat double on her Instagram page. Take a look at the phenomenal set below:

Squatting out of a combo rack without the benefit of spotters speaks to Lawrence’s confidence. She used knee sleeves, wrist wraps, and a lifting belt to assist with the squat. While the second rep was slower than the first, Lawrence’s strength cannot be doubted, as she displayed no fault in her form.

There was evidence of knee valgus, where the knees cave in halfway through the squat. This is often touted as poor technique, but it’s Lawrence’s typical movement pattern. She has held the 84-kilogram IPF raw squat world record since 2019.

Either of Lawrence’s training reps would count as a squat world record if done on a sanctioned lifting platform during international competition, as each was one and a half kilograms (three pounds) over the current record. This is significant as Lawrence will next compete at the 2024 Sheffield Powerlifting Championships on Feb. 10, 2024, in the UK.

The 2024 Sheffield features an unusual format of cash prize payouts based on IPF world records. The main prize is based on the proportion of the total world record in class and will net the winner a £25,000 (approximately $31,800) payout. Additionally, there are £5,000 (approximately $6,375) bonuses awarded to any athlete who exceeds an Open class world record.

At the 2023 Sheffield Championships, Lawrence broke the raw squat, raw deadlift, and raw total records, but the standard at the competition was such that she only ranked fourth overall. Her performance earned her £16,000 (approx $20,400). Lawrence is more accustomed to winning with a barbell in hand, so expect improvement in her standing in 2024.

Tune into the SBD Apparel YouTube channel on Feb. 10, 2024, to watch some of the best raw powerlifters the IPF has to offer. They’ll duke it out in front of a sold-out crowd of over 2,200 people. The atmosphere promises to be electrical and the lifting superlative.

Featured image: @miss.amanda.ann on Instagram

The post Amanda Lawrence (84KG) Squats a 250.5-Kilogram Raw Double appeared first on BarBend.

The 2022 Mr. Olympia champion, Hadi Choopan, conceded the title in 2023 to the first multi-division Olympia champion, Derek Lunsford. Of course, Choopan wants to reclaim the crown. To do that, Choopan joined forces with coach Hany Rambod and seven-time Mr. Olympia champion Phil Heath.

On Jan. 8, 2024, Choopan published a video on his YouTube channel featuring a massive back workout with Rambod and Heath, the latter of which Choopan referred to as “The king of beauties, the king of the symmetry.” Check it out below:

[Related: Breon Ansley’s Flexibility Practices for Enhanced Muscle Growth]

Respect for Greatness

Choopan holds tremendous respect for Heath, calling him “a complete character,” explaining further that “besides all the collection of glories he had achieved, his ethics, morals, and knowledge [are] complete in every aspect.”

With decorated bodybuilding coach Hany Rambod overseeing the programming, Choopan and Heath warmed up for their pull day. They opened on cables with lightweight lat pulldowns. Rambod told Choopan to slow his reps, allowing the muscles to warm up appropriately to prepare for the upcoming working sets. 

Choopan’s & Heath’s Back Workout

Below is a breakdown of the back workout performed by the former Mr. Olympias: 

Lat Pulldowns

Reverse Grip Pulldowns

Close Grip Bent-Over Rows

Single-Arm Dumbbell Rows

Machine Seated Rows

Deadlifts

Reverse Flyes

[Related: “I Think I Went Into Shock”: Dorian Yates Reflects on Winning the 1997 Mr. Olympia With a Torn Triceps]

Lat Pulldowns & Reverse Grip Pulldowns

As he did during the warm-up, Rambod instructed Choopan to slow down on the eccentrics. Choopan exploded through the concentric, pulling 205 kilograms (450 pounds) for seven reps. Heath loaded slightly more, 270 pounds (122 kilograms), for 10 reps.

The Olympia duo switched to supinated grips as Rambod told Heath to pull farther than he did with a neutral grip.

You keep all the tension in the biceps by stopping shorter. Stretch and then pull all the way; activate the lat.

[Related: Natural Bodybuilder Sean “Shizzy” Taaffe Learns How Tough Leg Day With Hany Rambod Is]

Rows

Adding weight plates to a bent-over row machine, both bodybuilders took a close grip. They reached to the ground during the negatives, stretching the middle and upper back and shoulders. Rambod urged Heath to slow down. Heath used a wider grip on the last set of a T-bar variation with the weight placed in front of the body instead of directly beneath.

Featured image courtesy of @philheath on Instagram

Switching to heavy single-arm dumbbell rows, both bodybuilders used a weight bench as leverage to perform the unilateral movement. Lastly, Choopan and Heath continued to train their lats in their lengthened positions on the horizontal row machine.

Deadlifts & Reverse Flyes

Keeping the weight light, Choopan performed strict traditional deadlifts. As was the pattern of the session, Rambod implored Choopan to slow down his eccentrics before pausing at the top of each rep.

The workout featured a lot of volume, which Choopan and Heath are used to in Rambod’s programming. Heath continued teasing a potential comeback to the Olympia stage, potentially with a thicker physique than his most recent bronze-medal finish in 2020.

Featured image: @philheath on Instagram

The post Mr. Olympias Unite: Hadi Choopan and Phil Heath Train Back Together appeared first on BarBend.

When you go to the gym, it’s to pick up heavy weights, put them back down, and repeat. But when your coach or gym buddy tells you it’s time to “do cardio,” you’ve got to admit that it’d be nice to be able to breathe regularly after a set of six or more reps.

Credit: Gorodenkoff / Shutterstock

But just like you lift with different goals, you’ll have different goals with your cardio workouts, too. In the world of treadmills, long runs, and sprints, you’ll often hear “aerobic versus anaerobic,” or that one is better for lifters than the other. But what are these types of cardio training? Here’s what the science means for your gains.

What Is Aerobic and Anaerobic Exercise?

The critical distinction between aerobic and anaerobic exercises is the energy system your body is tapping into. By energy system, we’re talking about how your body is producing energy at any given time. During aerobic and anaerobic training, you’re making energy differently.

Aerobic means “with oxygen” or “with air” and anaerobic means “without oxygen” or “without air.” With the former, you’ll be using oxygen to fuel your energy production, while anaerobic exercise means you’ll be producing energy without oxygen.

Primary Energy System

Exercise Duration

Intensity Level

Exercise Examples

Recovery Needed*

Anaerobic (Phosphogen)

0-6 seconds (primary); 6-30 seconds (with anaerobic glycolysis)

Max Effort

Max deadlift

3-5 minutes

Anaerobic (Glycolysis)

6-30 seconds (with phosphogen); 30-120 seconds

Near Max Effort

Heavy clean & jerk double

2-3 minutes

Aerobic (Glycolysis)

2-3 minutes (with anaerobic glycolysis for the first minute)

Moderate to High Intensity

400-meter run

2-3 minutes

Aerobic (Oxidative)

Beyond 3 minutes

Low to Moderate Intensity

5k jog

Energy produced will not deplete as long as you’re still getting enough oxygen.

[Read More: What is Cardio? How to Get Started (+ Best Types of Exercise for Beginners)]

An important clarification before moving forward: your body never “turns off” one energy system to completely rely on another. Saying that an exercise is “aerobic” or “anaerobic” refers to the energy system you’re primarily using or targeting — it doesn’t mean that you’re only getting energy from one source.

Depending on an athlete’s training level and experience, they may require more or less time to recover than those outlined here.

Aerobic Exercise Explained

Aerobic exercise needs a steady stream of oxygen to maintain the activity. (1) According to the American College of Sports Medicine (ACSM), an exercise is primarily an aerobic activity if it meets the following criteria:

Engages large muscle groups; 

Can be maintained continuously (without pause);

Uses oxygen to help provide fuel;

Is rhythmic by nature. (1)

A prime example of this kind of exercise is low-intensity steady-state cardio — AKA, jogging or low-intensity running. You’re primarily using your legs (a large muscle group); are jogging or running without pause; and running is rhythmic because you are repeating the same movement over and over again.

Anaerobic Exercise Explained

According to the ACSM has laid out the following criteria with which to identify an anaerobic exercise:

Intense physical activity;

Performed for a short duration;

Uses energy sources in the muscles for fuel (independently of inhaled oxygen).

To be clear, all of your energy systems are always at play — some are simply more dominant than others at different times. And there are times when the anaerobic system runs out of energy to give (which is when the aerobic system takes the reins).

[Read More: 3 Reasons Why You Should Perform Cardio After Lifting]

But before that happens, two main types of anaerobic energy systems will kick in in the first three minutes of any activity: 

Phosphogen System: At maximum intensity, this is the primary system that gives you energy for the first six seconds of activity. This system gives you a big burst of energy but is depleted quickly. (2)

It can take upwards of five minutes to replenish the creatine phosphate used in the phosphogen system, which is why many athletes rest between three and five minutes between heavy sets of squats and other big barbell moves. (3)

Anaerobic Glycolysis: At near-maximal intensity, this system (along with help from the phosphagen system) kicks in primarily between the first six to 30 seconds of an exercise. From about 30 seconds to two minutes, this energy system holds it down. Between the two and three-minute mark of an activity, anaerobic glycolysis still happens but starts to be assisted big time by the aerobic system. (2)

In a trained athlete, it can take between two and three minutes to recover the maximum amount of ATP spent during glycolysis, which is why many athletes wait at least two minutes between sprinting bouts. (3)

The anaerobic process requires cells to revert to the formation of adenosine triphosphate — or ATP — via glycolysis and fermentation. This process also leads to the build-up of lactic acid, or lactate, in your muscles. (1) 

Pro Tip: If you’re running what’s supposed to be a slow, steady-state run and feel that lactic acid burn, you’re likely running too hard. That’s because your body produces higher amounts of lactic acid when it doesn’t have a lot of oxygen to work with — when you’re working anaerobically. It’s a cue to tone it down when your active recovery day jog turns anaerobic.

Examples of Aerobic and Anaerobic Training

The core components of aerobic and anaerobic workouts are very different from one another. Once you know the general differences, it becomes relatively simple to separate your workouts into their respective categories. This knowledge also makes it easy to strategize and segment your training so that your body is perfectly prepared for everything it might encounter.

Aerobic Training

Aerobic workouts involve low to moderate-intensity exercises that you sustain for longer than several minutes at a time — think, five to 15 minutes on the short end. (1)

Examples of aerobic exercise include the following types of movement:

Note: You can use any of the above types of exercise and machines to perform anaerobic exercise, as well. Just majorly crank up the intensity and only perform bursts of work for 10 seconds to three minutes at a time. 

[Read More: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

But for the purposes of aerobic training, aim to be able to talk in short sentences while you’re moving, at a pace you can sustain for longer than five, 10, or even 30-plus minutes. That can include brisk walking and even doing cool-down cardio sessions as part of your weightlifting program.

How Long Does Aerobic Exercise Have to Be?

Not a fan of “boring” cardio? No sweat. Workouts don’t have to last for very long before they are considered aerobic training. After three minutes, the maximum end of anaerobic energy reserves tap out, and your aerobic energy systems take over primary responsibility. (4) 

Still, you do likely want to improve your endurance. When you’re just starting out, it’s okay to walk or do other very low-intensity aerobic work for five minutes at a time. As you build your endurance and strength, aim to be able to sustain aerobic exercise for 10 to 15 minutes at a time, and build up steadily from there.

Credit: 4 PM production / Shutterstock

[Read More: Cardio for Lifters? A Conditioning Plan for Strength Athletes]

The Physical Activity Guidelines for Americans by the U.S. Department of Health and Human Services suggest performing a total of 150 minutes of aerobic exercise per week. (5) You might choose to get that from three 50-minute runs, or from a lot of little movement snacks like 15-minute dog walks and 10-minute jogs.

How Intense Does Aerobic Exercise Have to Be?

When you go for a very leisurely stroll, you’re likely at what is considered to be heart rate zone one, or 50 to 60 percent of your maximum potential heart rate. It’s a level of activity that you can sustain without real limits. That’s certainly an excellent starting point for aerobic exercise — but to reap all the benefits of cardio, you’ll want to push it a little further.

[Read More: Demystifying Your Fat-Burning Heart Rate Zone]

The ideal aerobic activity level lies within heart rate zone two, or 60 to 70 percent of your maximum heart rate. You should be able to sustain this effort for a long period. If your fitness is very rusty, “long period” is relative — the same holds true if you’re extremely fit. 

Of course, if you have health conditions that have prevented you from getting in this type of work, consult with a doctor to help craft your exercise routine.

An elite CrossFitter will likely be able to feel like they’re jogging while an athlete who never runs feels like they’re sprinting. Both athletes might be moving at the same pace, but one is able to operate aerobically while the other is struggling to keep up. That’s because — just like in the weight room — your body adapts to what you train it to do.

[Read More: How to Balance Running and Strength Training, No Matter Your Goals]

So meet yourself where you’re at. Aim to be able to breathe mostly through your nose throughout your aerobic training — this will keep you at a sustainable jogging speed. Over time, your aerobic baseline will get better and you’ll be able to accomplish more work with less effort.

Anaerobic Training

Here’s where high-intensity exercise comes in. Anything from performing a single 500-pound deadlift to an intensive CrossFit workout qualifies as anaerobic exercise. That’s because anaerobic training involves anything — including the start of your aerobic workouts — that’s going to take a sudden burst of energy for between one second and three minutes. 

Of course, any heavy strength exercise takes an anaerobic effort to lift, including steady movements like the bench press and squat. But here, we’ll focus on movements that organically involve sudden bursts of energy and power. You can take these examples of anaerobic exercises and combine them into HIIT workouts and other anaerobically-focused sessions. 

How Long Does Anaerobic Training Have to Be?

Anaerobic training can include high-intensity cardio — think, sprint and HIIT workouts — but its definition applies to any form of exercise performed in short bursts without the presence of oxygen. As such, a set of squats or a single hang clean rep qualifies as anaerobic activity. 

Although there aren’t exact time specifications for anaerobic training, it physically cannot be maintained beyond two to three consecutive minutes without becoming aerobic. (4)

Credit: SOK Studio / Shutterstock

[Read More: Everything You Need to Know About Endurance Training for Strength Athletes]

In other words, the more intensely you’re training, the less time you should be able to sustain it. The idea here is that if you can sustain it longer, you might be able to run a little faster or lift a little heavier instead.

To build your anaerobic work capacity — so you can lift heavier weights for more sets and reps and over a longer period of time — HIIT and CrossFit-style workouts can go a long way. The premise is to push yourself as hard as possible, make note of your progress, and repeat the same benchmark workout later to test how much better you’ve gotten.

How Intense Does Anaerobic Training Have to Be?

Anaerobic training places a heavy emphasis on developing your power and ability to generate force quickly. When you start off sprinting, you’ve got to be able to generate a lot of oomph very quickly. The same is true when you set up to pull off a power clean or throw up a push press. 

The big, fast, heavy, all-out efforts are the most popular ways to train anaerobically. You’ll get a lot out of sessions featuring hard efforts that last less than 10 seconds, like heavy squat doubles or all-out sprints.

[Read More: The 6 Benefits of HIIT to Inspire You to Go Hard]

That said, not every anaerobic training session needs to be max effort.

Spend some time in anaerobic glycolysis — hard efforts lasting between 30 seconds and three minutes. That might include fast running (but not quite sprinting), intense rowing, or even a two-minute wall ball AMRAP (as many reps as possible).

FAQs

If you still have a few lingering questions about the differences between aerobic and anaerobic exercise, we have some answers for you below.

References

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 

Morrison S, Ward P, duManoir GR. ENERGY SYSTEM DEVELOPMENT AND LOAD MANAGEMENT THROUGH THE REHABILITATION AND RETURN TO PLAY PROCESS. Int J Sports Phys Ther. 2017 Aug;12(4):697-710.

Baker JS, McCormick MC, Robergs RA. Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. J Nutr Metab. 2010;2010:905612.

Baker JS, McCormick MC, Robergs RA. Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. J Nutr Metab. 2010;2010:905612..

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.

Mersy DJ. Health benefits of aerobic exercise. Postgrad Med. 1991 Jul;90(1):103-7, 110-2. 

Wang L, Zhou L. Effects of Aerobic-Anaerobic Exercise on Social Avoidance, Positive and Negative Affects, and Self-Consciousness of Obese Women. Iran J Public Health. 2022 Dec;51(12):2764-2772. 

Markov A, Chaabene H, Hauser L, Behm S, Bloch W, Puta C, Granacher U. Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports Med. 2022 Jun;52(6):1385-1398.

Schumann M, Feuerbacher JF, Sünkeler M, Freitag N, Rønnestad BR, Doma K, Lundberg TR. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis. Sports Med. 2022 Mar;52(3):601-612.

Fyfe JJ, Bartlett JD, Hanson ED, Stepto NK, Bishop DJ. Endurance Training Intensity Does Not Mediate Interference to Maximal Lower-Body Strength Gain during Short-Term Concurrent Training. Front Physiol. 2016 Nov 3;7:487.

Caparrós-Manosalva C, Garrido-Muñoz N, Alvear-Constanzo B, Sanzana-Laurié S, Artigas-Arias M, Alegría-Molina A, Vidal-Seguel N, Espinoza-Araneda J, Huard N, Pagnussat AS, Sapunar J, Salazar LA, Marzuca-Nassr GN. Effects of high-intensity interval training on lean mass, strength, and power of the lower limbs in healthy old and young people. Front Physiol. 2023 Sep 27;14:1223069. 

Featured Image: Gorodenkoff / Shutterstock

The post How to Identify Aerobic Vs. Anaerobic Exercise (And Why it Matters) appeared first on BarBend.

Pilates is a strength training variation that emphasizes mind-muscle connection. Research suggests that Pilates can help improve flexibility and bodily awareness, reduce chronic lower back pain, and boost balance, strength, mobility, and functional capacity. So, it makes sense for elite bodybuilders and powerlifters to seek out a good pilates program. [1][2][3]

On Jan. 6, 2023, Larry Wheels published a video on his YouTube channel wherein he shared his first Pilates experience. Check it out below:

[Related: “I Think I Went Into Shock”: Dorian Yates Reflects on Winning the 1997 Mr. Olympia With a Torn Triceps]

What is a Reformer?

Wheels began his Pilates workout on the reformer apparatus, which has a sliding platform with handles and adjustable resistance. Sessions performed on the reformer have been shown to elicit higher energy expenditure and oxygen consumption than Pilates performed on a mat. [4]

“This feels like a hospital bed,” said Wheels as he took his position on the reformer. 

The reformer isolates the muscles for low-impact, full-body training to strengthen and lengthen muscles.

Foundational Pilates exercises mobilize the ankles, knees, and hips while stabilizing the spine. Deep core training is required for such stability.

I expected [Pilates] to be challenging, but I didn’t know how much. This is very eye-opening.

Spinal articulation, a key focus of Pilates, involves controlling the spine throughout its range of motion. When performed in a controlled and coordinated fashion, spinal articulation can help restore spinal mobility. Think of it as a countermeasure to compression endured during heavy resistance training. [5]

Image courtesy of @larrywheels on Instagram

[Related: Natural Bodybuilder Sean “Shizzy” Taaffe Learns How Tough Leg Day With Hany Rambod Is]

Short-Box Abs

The short-box ab series involves various core exercises with names like the round back, flat back, side-to-side, twist and reach, and tree. Short-box abs can improve abdominal strength, posture, and body alignment.

While it might appear to be ab training like any other, the stability required takes it to a different level for those who have not experienced it before. Wheels’ ab cramped during the twist and reach, and he realized the difference between Pilates and how he’s always trained core:

Everything [in the short-box ab exercises] is the opposite of what I’ve been told to do as a powerlifter.

[Related: Breon Ansley’s Flexibility Practices for Enhanced Muscle Growth]

Feet-in-Straps

After a few rounds of reformer lunges and planks, Wheels concluded his Pilates training with the feet-in-straps series. It’s aimed at relieving tension in the hip flexors and hamstrings while building core strength. 

It might be my last Pilates class. I’m not sure I’ll be back for more torment.

Though Wheels might not step on a reformer again in the near future, the gained stability might help him in the gym as he trains to win his IFBB Pro card in the Classic Physique division in 2024.

References

Segal, N., Hein, J., & Basford, J. (2004). The effects of Pilates training on flexibility and body composition: an observational study. Archives of physical medicine and rehabilitation, 85 12, 1977-81. https://doi.org/10.1016/J.APMR.2004.01.036.

Cuddy, P., & Gaskell, L. (2019). “How do Pilates Trained Physiotherapists utilize and value Pilates Exercise for MSK conditions? A Qualitative Study”.. Musculoskeletal care. https://doi.org/10.31525/ct1-nct04021004.

Byrnes, K., Wu, P., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of bodywork and movement therapies, 22 1, 192-202. https://doi.org/10.1016/j.jbmt.2017.04.008.

Andrade, L., Almeida, I., Mochizuki, L., Sousa, C., Neto, J., Kennedy, M., Durigan, J., & Mota, Y. (2020). What is the exercise intensity of Pilates? An analysis of the energy expenditure, blood lactate, and intensity of apparatus and mat Pilates sessions. Journal of bodywork and movement therapies, 26, 36-42. https://doi.org/10.1016/j.jbmt.2020.12.007.

Kuo YL, Tully EA, Galea MP. Sagittal spinal posture after Pilates-based exercise in healthy older adults. Spine (Phila Pa 1976). 2009;34(10):1046-1051. doi:10.1097/BRS.0b013e31819c11f8

Featured image: @larrywheels on Instagram

The post Larry Wheels Learns How Challenging Pilates Can Be appeared first on BarBend.

The home gym: a sanctuary where you can train however you like, whenever you like, and wear whatever you like without anybody complaining to a manager. A key component for many home gyms is cardio equipment — powerful treadmills, sturdy ellipticals, and the best exercise bikes. But when space is limited, finding pieces that you can fold and stow away may be the perfect solution. The best folding exercise bikes save the day and your floor space. After getting your sweat on, simply fold the bike and tuck it away, opening up more room for more activities. 

Similar to other popular forms of cardio equipment, exercise bikes can help get your blood pumping, strengthening your heart, lungs, and muscles. The BarBend team understands that cardio kings, queens, and royalty have varied needs and desires when it comes to what they want in a folding exercise bike. We built and tested products. We combed through customer reviews. We sifted through the research so that no matter your budget, space, ability, or goals, you can be one step closer to finding the perfect fit. Here are our picks for the best folding exercise bikes. 

The 6 Best Folding Exercise Bikes of 2024

Best Overall Folding Exercise Bike: FitNation Flex Bike Ultra

Best Durable Folding Exercise Bike: Marcy Foldable Upright Exercise Bike

Best Folding Exercise Bike for Small Spaces: Sharper Image Space Saving Stationary Bike 

Best Folding Exercise Bike with Companion App: ShareVgo Bluetooth Smart Folding Exercise Bike

Best Adjustable Folding Exercise Bike: LEIKE X Bike Ultra-Quiet Folding Exercise Bike

Best Adjustable Folding Exercise Bike: Exerpeutic 400XL Folding Recumbent Exercise Bike 

How We Tested the Best Folding Exercise Bikes

With the assortment of options out there, building the best home gym is easier now than ever before, but that’s not to say sorting through all the choices is a stress-free process. The BarBend team is stacked with certified personal trainers, competitive athletes, and fitness fanatics who’ve tried and tested 10 of the most popular folding exercise bikes on the market to bring you our top six picks. We scored each bike on a scale of 1 (lowest) to 5 (highest) in the following categories:

Footprint and portability

Delivery and setup

Durability

Customizations

Tech capabilities

Conveniences

Shipping

Customer reviews

Value

Warranty, financing, and returns

Customer service

Considering that the main draw of a folding exercise bike is that it, uh, folds, we took into account the profile of each piece when set up and folded away. How much space did it take up? How easy was it to move around? Additionally, we also kept a focus on functionality and durability while we pedaled our little hearts out, because what’s the use of a compact folding exercise bike if it feels like it’s going to fall apart when you’re riding it?

We analyzed each folding exercise bike’s conveniences, such as available water bottle and phone holders, comfortable cushions, and heart rate sensors. Our testers also played around with the tech capabilities and customizations, pushing all the buttons on the monitors (when there were monitors) and moving the seat, backrests, and handlebars in every possible configuration. Our testers sound like unsupervised children, but we assure you, they’re professionals.

Based on how a product fares in each category of testing, our team then provides a value score that takes into account the cost versus what the bike has to offer. Lower-priced options with better standout features score higher in value, while higher-priced options with less impressive features score lower. However, fear not! Each of our top choices was selected because we found it suitable and worthwhile for the right audience.

Best Folding Exercise Bike Overall: FitNation Flex Bike Ultra

With standout features like the ability to adjust for a reclining seat, built-in resistance bands for upper body work, and pulse sensors to track your heart rate, the Fitnation Flex Bike Ultra is our choice for the best overall folding exercise bike. The benefits of cycling, outside of heart and lung health, primarily target your lower body, but with the addition of resistance bands on the front of this bike, you’re able to get a total body workout. Plus, being able to hop on an exercise bike then fold it up and hide it away when guests are coming over is a worthwhile consideration.

Your purchase gets you a free month of Echelon’s FitPass app, which can help round out your fitness journey with its library of equipment-free classes. The membership is $11.99 a month after your trial. If you want access to a larger library of classes and workouts you can take on the bike, Echelon also offers a $39.99 a month premium membership. 

For the ability to work with this app and the on-bike monitor tracking calories, distance, pulse, time, and speed, our tester, a CrossFit Level 1 certified coach, gave a score of 4 out of 5 for tech capabilities. “If tech is what you’re after, It’s one of the top options for folding bikes,” they said.

Shipping and setup are a breeze. Shipping was free and our tester received their bike within a week of ordering. “With the color photos in the directions, assembly for me was quick and easy,” they said. With its adjustable height and resistance, as well as the option to ride either upright or recumbent, customization capabilities scored a 4 out of 5. However, some of the means to do so lacked clarity. Our tester recalled, “I found the adjustment knobs unintuitive.” This is a complaint we also saw mentioned in some customer reviews.

Easy to set up. Easy to fold up. But how does it ride? When it comes to durability, we gave this bike a 3.5 out of 5, with our tester noting that it “was shaky when I was using it.” But with more than 400 reviews online, people seem to love the bike and remark on how supportive customer service is. You also have a 30-day return window, just so long as the bike is returned without any dents or scratches, and shipped back in the original box. Customer service scored a 5 out of 5.

At $230, it does come out as a pricier choice compared to the average folding exercise bike, but it’s still less expensive than many of the best cardio machines or traditional exercise bikes, which can range from $600 to $2000. 

Best Durable Folding Exercise Bike: Marcy Foldable Upright Exercise Bike

You know those times when you buy something and it falls apart? You shout, “You piece of junk!” and kick it because kicking solves many problems. At-home cardio equipment can so often feel like a treacherous gamble, unsure how sturdy and resilient your purchase will prove to be. But with the Marcy Foldable Upright Exercise Bike, you’re getting the most durable folding bike we’ve tried. “It’s a heavy-duty base compared to others,” said our tester, a certified CrossFit Level 1 coach. “I can tell they used higher-grade steel in the construction.”

This emphasis on the bike’s build allows for a secure ride. “It’s sturdy and smooth and stable when I’m cycling, unlike some of the other folding bikes I’ve tried,” our tester said. “It’s nice feeling like you’re not going to tip over when you’re riding, right?! Plus, the seat’s comfortable.” They gave its durability score of 5 out of 5, higher than any other folding bike we tested.

It’s easy to fold up and store with built-in transportation wheels, and the LCD screen panel is user-friendly with basic data points such as speed, time, distance, and calories burned. Eight levels of magnetic resistance and 4 inches of adjustable seat height allow you to customize your ride for your height and intended exertion. Marcy recommends the bike for users between 5’1 and 6’3, but some customers on the shorter side have complained about the seat height being too tall even at the lowest setting. Our tester rated its customization capabilities a 4 out of 5.

The Marcy Foldable Upright Exercise Bike provides users a stable ride.

With a two-year warranty for parts and a 90-day return window, the high-quality value of this bike feels worthwhile for those whom it fits, and who are looking for a quiet, comfortable, and well-built piece of budget home gym equipment. 

It’s currently listed on Amazon at $179.29 for black (which we tried) and $140 for white (which we didn’t). Be aware that the specs for the two options are similar, but not identical. 

Best Folding Exercise Bike for Small Spaces: Sharper Image Space Saving Stationary Bike

You’re combing the web, searching for the best compact exercise equipment because you live in a box (no judgment, I’m writing this from a box, too), and beginning to recognize the trade-offs or additional costs associated with tools to get your sweat on when floor space is limited. The Sharper Image Space Saving Stationary Bike is the most compact and slim folding cycle we came across, measuring just 7 inches wide, 23 inches tall, and 25.5 inches long when folded up. This is almost one-third the size of the average folding exercise bike.

The bike looks like something out of a sci-fi movie, with how small and compact it folds up to be. Our tester, a certified CrossFit Level 1 coach, gave it a 5 out of 5 for footprint and portability. But that compact footprint is its primary selling point. There’s no screen, or backrest, or handlebars, which Sharper Image advertises as a benefit, seeing as how users will have to keep their core engaged to not topple off of the bike. Our tester, though, rated it a 3 out of 5 in terms of its durability, noting, “It’s like I’m on a unicycle. I’d only use this on hardwood floors, as I feel like I’d fall over if I was on carpet.”

But this bike has a targeted demographic, and that demographic consists of those living in tight quarters: dorm rooms, shared spaces, or in a closet in their parent’s house. The Sharper Image Space Saving Stationary Bike is so compact when folded that it can fit under desks with at least a 24-inch vertical clearance.

Our tester received their shipment within a week. “I got it up my stairs by myself because it’s only 45 pounds,” they say. “Then it took me 10 minutes to unbox it and pop out the legs and seat.” It also comes with wheels that simplify the transport process. Delivery and setup scored a 5 out of 5.

At $349.99, this is one of the most expensive options we’ve come across, nearly double the price of the average folding exercise bike, which typically costs between $180 and $200. Our tester gave this bike a value score of 3.5 out of 5 for its cost versus lack of… well, most things found on a spin bike, such as handles, a backrest, or an LCD screen (it does have a cup holder!). However, customers seem to love this lil’ guy. “People who are tight on space and don’t have room for anything else love this bike,” says our tester, who rated the customer experience a 4.9 out of 5.

There’s a 60-day return window as long as the bike’s undamaged and you’ve retained your purchase slip. If you choose to accept your refund in the form of a Sharper Image gift card, they’ll give you a prepaid shipping label, or you can pay for return shipping and get your refund returned to the card you used for purchase.

Best Folding Exercise Bike with Companion App: ShareVgo Bluetooth Smart Folding Exercise Bike

The team here at BarBend loves a good fitness app, and many of us obsess (and agonize) over the data analytics from our tracked effort. Studies have shown that those who track their physical fitness are more likely to spend time working out and benefit from improved cardiorespiratory fitness as a result. (1) We like the ShareVgo Bluetooth Smart Folding Exercise Bike because it comes with a Bluetooth-enabled app that makes it easy to log and track your spin sessions. 

Half of the workout with folding exercise bikes is building them.

If you’re in the market for an indoor bike with connected capabilities, but don’t want to shell out the cold hard cash for Peloton, Schwinn, ProForm, or the high-tech NordicTrack S22i (to name a few), the ShareVgo Folding Bike can give you a taste of what’s out there. “This bike has the best tech capabilities of any of the folding bikes I tried,” our tester, a certified CrossFit Level 1 coach, said. “With the app, you can sync to Apple Health, see stats and info from previous rides, track calories burned, and compete against friends who have the same bike.” 

Many customer reviews note how quiet this bike is and how easy it is to store. Some, however, did express their dislike of how far back the seat is. Our tester found the backrest placement to be perfect for their frame, but didn’t love the feel of the seat. “The seat’s uncomfortable, especially when I’m comparing it to other folding exercise bikes I’ve ridden,” they said. “I can tell the quality of parts isn’t the best.” 

With the app, eight levels of magnetic resistance, adjustable seating, pulse sensors to track your heart rate, and a tablet holder, you’re getting substantial features for the price. However, with only a 90-day warranty, our tester worried about its durability. “Most bikes I tried had warranties that lasted a year or more, so I’m suspicious about this one,” they said. We also had some concerns over the user weight limit. “I’m 150 pounds, and it creaks when I’m pedaling. I don’t know how this bike will hold up over time.” For durability, they gave this bike a 3 out of 5.

At $225.99, it costs $25 to $50 more than the $180 to $200 price tag you’ll find on many folding exercise bikes. But with the tracking capabilities this bike has, without the need for some of the best fitness trackers, we see this as a potentially worthwhile investment for those wanting assistance in keeping tabs on their workout.

Best Adjustable Folding Exercise Bike: LEIKE X Bike Ultra-Quiet Folding Exercise Bike

Recumbent bikes and upright bikes provide users with varied training based on their needs, with the former offering back and core support while in the reclined position and the latter a more intense workout. The LEIKE X Bike offers a magnetic resistance system with 10 levels and seven seat height adjustments — that’s two more levels of resistance and more seat adjustments compared to a majority of folding exercise bikes on the market. Our tester, a certified personal trainer and nutrition coach, also appreciated the adjustable handlebars and large seat, noting, “The cushioned seat is so comfy that I could use this bike for over an hour without a problem.”

Here at BarBend, we love comfort (considering how many CrossFit athletes we have on staff, I’d say we love pain and suffering as well). Due to the wide range of height and handlebar adjustments, we found that people of various heights could fit on this bike comfortably. Our tester gave customizations a score of 4.25 out of 5. “My girlfriend’s 5’5” and I’m 6’3” and it fits both of us,” they say. “Also, the foot straps fit my size 15 shoes.” 

However, similar to many of the folding bikes we tried and tested, the ride was slightly shaky. “If you pedal really hard while on a low resistance setting, there’s some wobble to the bike,” our tester said. “Every couple of months I have to retighten the screws.” Because of this, we scored the bike’s durability a 3.75 out of 5.

Tech capabilities are lower than some of the more flashy bikes on the market, but it may be suffice for those primarily looking for a folding bike with seating adjustments. The LCD screen provides some basic stats, such as speed, time, distance, calories burned, and heart rate from the handlebar sensors. There’s also a lip to hold your phone or tablet, but alas, no water bottle holder. For these conveniences, or lack thereof, our tester gave a 3 out of 5.

But the most impressive aspect of this bike is how quiet the ride is. “No complaints from my neighbors,” our tester notes. “My girlfriend uses this during work calls and nobody even noticed what she was doing for months.’” A true inspiration. Living the dream.

Best Folding Exercise Bike for Seniors: Exerpeutic 400XL Folding Recumbent Exercise Bike

We often see recumbent bikes for seniors and those with limited mobility in physical therapy clinics, due to the reclined position that supports the lower back while offering a low-impact cardio workout. Suitable for all levels, the Exerpeutic 400XL Folding Recumbent Exercise Bike is an easy way to add low-intensity, steady state, or LISS cardio to your routine. Unlike a HIIT workout, the goal with LISS is to bring your heart rate up slightly and sustain it for the entire duration of your workout, putting less stress on your system while still building muscle and lowering body fat. (2)

But putting this bad boy together out of the box might be considered a high-intensity workout. Our tester, a certified CrossFit Level 1 coach and Corrective Exercise Specialist, had some thoughts, “It’s best if you set this bike up with another person. When I had problems with the pedals and the handlebars I almost rage quit!” Our tester struggled to connect a foot pedal because a nut meant to secure the pedal on the inside of the crank was stuck to the pedal bolt. As a cyclist, I agree that rage quitting is always an acceptable option when making adjustments to pedals. Our tester scored its setup a 3 out of 5.

There are basic components on the LCD display, such as distance, speed, time, calories, and a heart rate monitor relayed from pulse sensors on the handlebar. However, reviews online have mentioned the heart rate tracking as not being totally accurate. When it comes to footprint and portability, our tester gave it a 4 out of 5. “This bike’s not as tall as other foldable bikes I tried, but it is longer and wider,” they say. “But that’s due to the recumbent position.” 

With a precision-balanced flywheel, eight levels of adjustable resistance, and its semi-recumbent backrest, the Exerpeutic 400XL provides users with a low-impact means of achieving a cardio workout. We found the padded seat comfortable, but users online complained about this bike not being suitable for taller athletes. One customer wrote, “If you’re over 6 feet tall, you will likely have an uncomfortable knee bend.”

How We Chose the Best Folding Exercise Bikes

When navigating the options available for purchase, we sought to highlight the aspects that we thought users of varying levels would appreciate, while also being rigorous in shining a light on features that left us unimpressed.

Our top picks took into account factors such as footprint, setup, durability, adjustment, and tech capabilities. We know that users of exercise bikes come with varied experiences and abilities, from seasoned athletes to novices who may have needed to Google “what is cardio” while reading this article. Because of this, we worked to include bikes that could benefit riders at any level.

Footprint and Portability

Space was our biggest focus when selecting our top picks for foldable exercise bikes. Bringing equipment into your home, whether it’s a cardio machine or a pedaler to keep your heart pumping as you work, is an investment that impacts both your wallet and your floor plan.

We made sure to include the dimensions of each device so you can get a sense of how it might fit in your space. Generally, a folding exercise bike’s height increases as its length decreases, with the width of the bike usually staying close to its starting size. The dimensions of these bikes can vary, but on average, folding exercise bikes will fold down to around 50 to 60 inches in height, 16 to 25 inches in length, and 10 to 20 inches in width. Our picks vary in terms of their folded dimensions, but most of them fit within these parameters. Rest assured that each choice on our list scored at least a 4 out of 5 when it came to ease of moving the piece of equipment around.

Price

There’s a pick on our list for all sorts of budgets. With prices ranging from about $179 to $350, we worked to highlight who we thought would benefit from the extra expense. Higher prices tend to reflect bikes with smaller folding footprints or more extensive tech compatibilities, and lower costs often signal fewer features. When compared to some of the most popular non-folding exercise bikes, like the $1,500 Peloton Bike, the $1,900 NordicTrack S22i, or the $799 ProForm Studio Bike Pro 22, every bike on our list is a bargain.

Adjustments

Seat height, backrest angle, handlebar placement, and available resistance levels all play a role in the personalized customization needed for users to partake in a comfortable at-home workout. We wanted as many users as possible to find a bike that fits their needs, so we made sure to choose picks with adjustments for varying heights, sizes, and ability levels.

Benefits of the Best Folding Exercise Bikes

Folding exercise equipment can benefit those with small living spaces or cozy home gyms. With small footprints that fold up into even smaller footprints, these bikes can be stowed behind couches, under desks, in closets, and under beds when not in use.

Easy to Move

Declare victory in the battle for floor space due to the nomadic features in the best folding exercise bikes. These bikes are made with portability in mind, so you’re not stuck playing furniture Tetris — pushing, dragging, and shoving pieces around just so that you’ve got space to work out. Lighter in weight than standard exercise bikes, and with many having transportation wheels attached, moving your cardio equipment around has never been easier.

Low-Impact Cardio

Outside of the folding capabilities of the bikes on this list, the benefits of starting or continuing your career in cycling are huge: low-impact cardio that’s gentle on joints, reduced risk of injury, improved flexibility, and cardiovascular exercise that can lower blood pressure, reduce stress, and improve mood. A popular form of recovery work, users can spare their joints from the relentless pounding they might endure during high-impact activities. (3)

At-Home Workout

The ability to work out at home saves you the time and money you might have spent going to a gym.

Working out from home in your pajamas is a lifestyle.

Cycling inside also protects you from bad weather and bad drivers, and allows you to get your sweat on while re-watching all six seasons of Lost from the comfort of your living room. I only mention this because I’ve been using my stationary bike while I rewatch Lost and the cliffhangers often make me want to keep riding. We give cycling while binge-watching TV shows a 5 out of 5. 

What to Consider Before Buying a Folding Exercise Bike

Whether this is your first folding exercise bike or you’re someone who’s dabbled in this space before, there are a few key points to ruminate on before pulling the trigger. Take into consideration your fitness level, whether or not you want a backrest, seat cushion preference, and the maximum weight requirements you’ll want with an indoor exercise bike. Then use this list to help you narrow down your options.

Floor Space

Grab that tape measure, because there’s nothing worse than putting your new cardio equipment together only to realize it doesn’t fit in the cozy little corner you’d hoped it would. Measure out the available floor space where you hope to set it up, then measure the area where you plan to store it. We’ve provided the dimensions for our top choices to help you figure out which bike will fit in the space you have available. 

Durability

Opt for a folding exercise bike if you lack the additional space for a stationary bike that can stay in a designated spot. However, due to the nature of folding parts, stability can often be an issue with these bikes. 

When browsing our list, keep in mind how much you intend on riding. If you’re someone whose goal is to log some serious mileage, you may want to consider more durable options so that you can ride without distraction. Although folding exercise bikes are a great choice for some, non-folding exercise bikes tend to be sturdier for more hardcore riders looking to spend extensive time in the saddle.

Recumbent vs. Upright

Taking into account your goals and ability will help you land on whether or not you want to train with a recumbent bike or while seated upright. If you’re looking for a more intense workout, we suggest an upright bike, since you sit in a vertical position that engages the core and forces you to hold your body weight up. 

If you’re someone who struggles with flexibility and mobility exercises or requires more back support, a recumbent bike is a great place to start your search. This reclined position is less load-bearing and requires less core engagement. 

Intensity

Foldable bikes generally won’t provide enough resistance to challenge top-level cyclists and athletes. Still, for those looking for a convenient and relatively affordable entry point into the world of spinning, these options may just well fit the ticket. Whether you’re pedaling for fun or pushing yourself towards a fat-burning heart rate zone, keep in mind what you’re looking to get out of your workout and what each folding exercise bike you consider can provide.

Returns

Sometimes a bike might look perfect online, but when you get it home you find that it just doesn’t fit you, even with all of the available adjustment possibilities. Your feet don’t reach the pedals, your knees overextend, or maybe the seat makes your hiney howl. Keep in mind what each bike’s return policy is before purchase so that you’re prepared with what steps to take if you have a problem. 

You’ll also want to pay close attention to the warranty offered by the manufacturer. Look for warranties that cover essential components and have durations that give you peace of mind. When a product doesn’t offer a substantial warranty, such as for a year or more, proceed with caution.

Final Word

Folding exercise bikes have rolled onto the fitness scene, providing users with limited floor space the ability to work up a sweat and then stow away their folded equipment. Our picks include options with small footprints, transportation wheels, companion apps, and adjustable seat heights. Some even provide the ability to switch between upright riding and recumbent. We highlighted which options felt more or less sturdy, the cost of each bike, and whether or not we thought the cost versus features felt worthwhile.

Purchasing a folding exercise bike is an investment in yourself, whether your goals are to simply start building a routine or find the best cardio machine for weight loss. The task of figuring out exactly the right pick is a big decision, and we mean to support and assist you with information and reviews that can help you make your choice. Regardless of whatever you choose, a folding exercise bike is sure to kick start some cardio opportunities you can do from the comfort of wherever you are.

FAQs

References

Larsen, Lisbeth Hoejkjaer et al. “The Effect of Wearable Tracking Devices on Cardiorespiratory Fitness Among Inactive Adults: Crossover Study.” JMIR cardio vol. 6,1 e31501. 15 Mar. 2022, doi:10.2196/31501

Foster, Carl, et al. “The Effects of High Intensity Interval Training Vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of Sports Science & Medicine, vol. 14, no. 4, 2015, pp. 747-755, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/. Accessed 3 Jan. 2024.

Sandmeier, Robert H. “Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?.” The Permanente Journal vol. 4,4 (2000): 26–28.

Chavarrias, Manuel et al. “Health Benefits of Indoor Cycling: A Systematic Review.” Medicina (Kaunas, Lithuania) vol. 55,8 452. 8 Aug. 2019, doi:10.3390/medicina55080452

Conceição, Ana et al. “The Effect of Handlebar Height and Bicycle Frame Length on Muscular Activity during Cycling: A Pilot Study.” International journal of environmental research and public health vol. 19,11 6590. 28 May. 2022, doi:10.3390/ijerph19116590

The post The 6 Best Folding Exercise Bikes of 2024 appeared first on BarBend.

The deadlift is perhaps the most fundamental compound exercise that you can do in the gym. Deadlifts help you build muscle and increase strength that carry over to both other gym exercises as well as your day-to-day life. This guide leaves no stone unturned and dishes out everything you need to know about the deadlift. Strap in — you’re about to get a crash course on becoming a master puller. 

How to Do the Deadlift

The conventional barbell deadlift teaches you how to properly pick up a heavy weight from the floor. There are many different valuable deadlift variations out there, but if you want to learn how to pull properly, you need to first master the basics. 

Step 1 — Set your feet about hip-width apart, and then root them to the floor by twisting them slightly apart. Maintain a relatively vertical shin angle, bring your shoulders over the bar, then hinge your hips backward by driving your butt behind you.
Step 2 — Drive through the floor with the legs, keeping the bar against the body, to lift the weight off the floor. The barbell should very lightly graze your shins.
Step 3 — As the barbell passes your knee, explosively thrust your hips forward to lock the bar out. Hold at the top for a beat before letting the weight down. 

Coach’s Tip: If you’re working with bumper plates, you can drop the bar from a standing position, or lower it under control for some eccentric stimulus. 

Deadlift Variations

Below are four deadlift variations that you can perform to increase overall deadlift strength, address limitations and sticking points, and regress or progress the deadlift for different experience levels.

Block Deadlift

Why Do It: The block deadlift, or rack pull as it’s sometimes called, can address sticking points at the top of your deadlift and be used as a regression or lifters who may struggle to maintain back tension from the floor.

Elevate a barbell on a pair of lifting blocks, plyo boxes, bumper plates, or the safety arms of a power rack to around knee level.
Stand with your feet under the bar and hinge down as you would for a standard pull.
Once you’re in position with both hands on the bar, inhale to brace your core and tighten your spine.
Stand up with the bar, pausing for a moment at lockout.

Stiff-Leg Deadlift

Why Do It: The stiff-leg deadlift is a variation that places the knees at a slightly increased extension angle, which loads the hamstrings to a greater degree. This is ideal for lifters hoping to integrate deadlifting into a program to increase the hamstrings’ size and strength. This can also be used as an accessory exercise for powerlifters and strength athletes looking to maximize deadlift performance.

Set up for a standard conventional deadlift.
Once you’re in position, purposely lift your buttocks up to straighten your knee.
Elevate your hips until your torso is parallel to the floor or your lumbar spine can no longer remain straight, whichever comes first.
Pull the bar off the ground by contracting your posterior chain and stand up. 

Deficit Deadlift

Why Do It: The deficit deadlift is done by standing on plates or an elevated surface, usually 1-4 inches in height. This is a good variation to use when addressing the hips shooting up off the floor, weak leg drive in the deadlift, and form breakdowns right after the setup.

Place a pair of change plates on the floor to stand on, or get ahold of a low riser. Anything stable that provides an inch or two of extra height will do.
Stand on the elevated surface and reach down to grab the bar with your standard deadlift setup.
Allow your knees to travel forward a bit more than usual to help you get down low enough to grab the bar.
Push through the floor and deadlift the bar to a standing position.

Snatch-Grip Deadlift

Why Do It: This is a weightlifting-specific deadlift, as it’s done with the same grip that a weightlifter uses for the snatch. However, any lifter can benefit from this exercise. Because your hips are lower, your glutes and hamstrings are more involved. And a stronger posterior chain will help you lift more with the standard deadlift. 

Address a loaded barbell with your regular deadlift stance and hinge down to grab it.
Instead of grabbing the bar with your hands just outside your shins, reach out wide and grasp the shaft close to the collars.
You’ll need a lower hip position and more knee flexion to accommodate the wider grip in the start position.
Deadlift normally, holding the bar tightly with the snatch grip.
At the top of the deadlift, the bar should be roughly in contact with the crease of your hips.

Sumo Deadlift

Why Do It: The sumo deadlift allows you to adjust your setup, placing your arms between your legs instead of outside them. This wide-legged stance can help taller athletes reach the barbell more comfortably, and also shortens the range of motion of the deadlift. Most people find they can lift more weight by doing the sumo variation of the deadlift.

Assume a very wide stance with your toes pointed outward at roughly 10-and-2 on a clock face.
From here, reach the bar by unlocking your knees, dropping your hips down, and gripping the bar with your hands directly below your shoulders.
Flatten your back, brace your core, and fix your gaze somewhere on the floor ahead of you.
Push into the ground with your legs, rather than pulling with your back, to stand up.
Lock your hips and knees out and hold for a moment at the top, squeezing your glutes hard. 

Deadlift Alternatives

The three variations below can increase unilateral strength and hypertrophy and add variety to a training program.

Trap Bar Deadlift

Why Do It: The trap bar deadlift is a great alternative to the standard barbell deadlift as it is a more natural lifting position for most athletes and beginners. The trap bar deadlift loads the glutes, back, hamstrings, and quadriceps and mimics real-world actions like picking things up, jumping, etc. Note that the model in the GIF above elevates his heels on small weight plates, allowing the knees to travel forward more for better quad engagement. 

Stand inside the trap bar frame after loading it with some plates. Your feet should be close, under your hips.
Sink down by bending at both the knees and hips and lowering your body until you can grasp either set of handles within the frame.
Your torso should be more upright than during a standard deadlift, similar to that of a partial squat position.
Inhale, brace your core, and push directly downward with your legs to lift the bar up to a standing position.

Hip Thrust 

Why Do It: The hip thrust is a good alternative to the barbell deadlift as it allows for a high amount of loading to be done while attacking the glutes and hips. Some lifters may have limitations in which they cannot perform standard deadlifts or are simply looking to add additional glute-specific training without the added lumbar stress and fatigue of doing more deadlifts. 

Set up by sitting with your back to a stable surface like a weight bench or plyo box.
Load a barbell with plates and roll it over your hips with your legs straight.
Grasp the bar for stability, kick your feet back until your knees are bent, and brace your core.
Thrust the bar up off the ground by contracting your glutes until your torso and legs form a straight line.

Who Should Do the Deadlift

The deadlift is a versatile movement that can be done with barbells, dumbbells, and specialty bars to increase upper body strength, hypertrophy, and sport-specific performance. Below we will discuss what types of athletes can benefit from the barbell deadlift and why.

Strength and Power Athletes

Strength and power athletes use the barbell deadlift to increase overall strength, add quality muscle mass to the back, hamstrings, and glutes, and improve sport-specific performance.

Powerlifters: This one is simple. The deadlift is one of the three lifts in a powerlifting competition, so you need to be strong and proficient in it to succeed at this sport.
Strongmen and Strongwomen: In almost all strongman shows, there’s some deadlift variation. The sport also includes a wide array of pulling movements like car pulls, stones, rack pulls, and carries (to name a few) that all can be improved by getting your deadlift stronger.
Weightlifters: Olympic weightlifters can gain strength from the deadlift. However, most Olympic lifters will need to perform clean and snatch-grip deadlifts and pulls for optimal positional strength and technique. The snatch and clean pulling mechanics are slightly different than that of the barbell deadlift discussed throughout this article. 

General Populations

Anyone who lifts and doesn’t compete can still reap the benefits of a strong deadlift. That said, be sure to really hone in on your form and progress slowly. It’s even suggested that you hire a trainer, at least for a little bit, to help you develop solid deadlift mechanics and a program to go with it. 

Deadlift Sets and Reps

Below are three primary training goals and recommendations for programming the deadlift into workouts. Note that these are general guidelines and should not be used as the only way to program the deadlift.

Generally speaking, the deadlift should be done earlier in a session if the primary emphasis is on strength and/or muscle hypertrophy. However, like most training programming, muscle hypertrophy and endurance work often occur after power and strength exercises.

[Related: The Best Weightlifting Shoes on the Market in 2023]

You’ll also notice that an endurance protocol isn’t on this list — and that’s on purpose. If you are looking to build lower back, glute, or hamstring endurance, your best bet is to take a more isolated approach, such as back extensions or hyperextensions for lower back endurance or hip thrusts for glute endurance. 

To Gain Muscle: Start with four to six sets of six to 10 repetitions with moderate to heavy loads (70-90 percent of your 1-rep max). Rest for two minutes between sets.
To Gain Strength: Perform three to six sets of one to five repetitions with moderate to heavy loads (80-95 percent of your 1-rep max), resting two to four minutes between sets.

Benefits of the Deadlift

There are many deadlift benefits, which is why this movement, or one of its variants, is a staple in nearly every training program. Below are just four of the many, many benefits that come with deadlifting. 

Better Functional Movement

Break down the deadlift to its core, and it’s picking something up off the ground. That’s a life skill. Think about how many times you’ve bent over to pick up your kid or something you’ve dropped — a lot, right? 

That’s not to say that you need maximal deadlift strength to pick up your child, but the core mechanics are the same. A deadlift mimics proper hip hinging, driving your hips back and lowering your torso toward the floor with a tight back. 

Deadlifting somewhat regularly (even with light weight) will help reinforce proper hinging patterns to help you stay supple and mobile. 

Strength Sport Specificity 

There’s no beating around the bush on this one. If you want to compete in strength sports, you need to deadlift. Powerlifters compete to see who can deadlift (and bench press and back squat) the most weight. Strongmen and strongwomen compete in various deadlift variations, too, and weightlifters need to deadlift the barbell off the floor to complete both the snatch and clean & jerk. 

A Bigger Back

Deadlifts should be in your training toolbox for those on the quest to build a strong and big upper back. You can load the deadlift heavier than other back movements, making it fantastic for strength and hypertrophy.

Because the deadlift recruits so many muscles, it’s a great option if you’re pressed for time. Say you only have 20 minutes to work out. Quickly warm up, load up a barbell with moderate weight, set a timer for 12 minutes, and do six reps at the top of every minute. Rest for the remainder of the minute and then repeat at the top of the next minute. Before you know it, you’ve just done 72 reps that targeted your back, hamstrings, core, and glutes.  

More Maximal Strength

The deadlift is a good indicator of absolute raw strength. While there are other great ways to test strength and power, the deadlift is considered a solid test of true strength, and so in the process of building a big deadlift, you’ll gain a lot of strength along the way. 

Muscles Worked by the Deadlift

The deadlift is a top compound exercise because of how many muscles it works at once. 

In a 2018 study from the Journal of Exercise and Fitness, authors noted that the gluteus maximus, rectus femoris, and biceps femoris were highly active during the conventional deadlift. (1) Besides being an excellent movement for working these major muscles, the deadlift is fantastic for targeting these synergistic and stabilizer muscles:

Glutes

The deadlift is primarily a hip extension exercise. As such, the glutes do a lion’s share of the work in helping you stand tall with the barbell. Your glutes are active from start to finish, but engage primarily to straighten your body once the barbell passes your knees.

Hamstrings

Your hamstrings work alongside your glutes in the deadlift to help right your torso. That said, they’re also active from the very beginning of the lift. When you set up for a deadlift, depending on the height of your hips, you should feel a decent stretch throughout the back of your thigh. 

Quads

Your quads have a limited role during most types of deadlift, but they’re crucial for getting the movement going. As knee extensors, your quadriceps work to help break the barbell off the floor in the beginning of the lift, but their engagement does decrease as you move to a standing position.

Lats

Your lats work isometrically to stabilize your torso during the deadlift. To be an effective puller, you need to stabilize your shoulder girdle from start to finish. Contracting your lattisimus dorsi muscles will help you achieve a solid, “locked-in” feeling during your pull.

Traps

Your traps also come into play isometrically in the deadlift. Even though you shouldn’t shrug your shoulders during the pull, you’ll undoubtedly feel a massive amount of stress across your traps as you lift. The primary function of your traps is to physically keep your shoulders in place against the heavy resistance of the bar. 

Lower Back

Even though you maintain a rigid, unmoving spinal column in the deadlift, your lower back gets plenty of work. Much like your lats and mid-back, your erector spinae muscles have one simple but important job — to protect your spine by contracting hard to keep everything aligned and in place. The deadlift is one of the best ways to develop an ironclad back that will assist and support you in and out of the gym. 

Core & Other Muscles

Alongside the main movers in the deadlift, your body calls to action many of the smaller, supportive muscles as well. Your forearms work hard to maintain an airtight grip on the bar. Your abdominals brace hard against the impulse to collapse your trunk. Your rhomboids, middle traps, and serratus all assist your lats in stabilizing your shoulder while you pull. 

Credit: Jasminko Ibrakovic / Shutterstock

Even though the deadlift may not stimulate all these tissues in a way that will create long-term growth, the exercise is still unbelievably effective at training your body to work as a unit. 

Common Deadlift Mistakes

Below are three of the most common mistakes seen in the deadlift, which can lead to loss of positional strength, failed lifts, and potential injury if you’re not careful. 

Poor Bar Path

As the name implies, bar path refers to the barbell’s path from start to finish. Ideally, you want the bar to remain in as straight of a line as possible. A straighter bar path means the bar has to travel less distance and is, therefore, easier to pick up. Second, a barbell that juts outward can throw your body out of alignment, which may lead to a failed lift or, in extreme cases, injury. 

Set a foam roller six to eight inches before the barbell and practice reps without touching or knocking down the roller to fix the poor bar path. If it gets knocked over, film yourself from the side and analyze where the barbell might be shooting forward. 

Not Pulling the Slack Out

Pulling the slack out of the bar means to create tension with the body, barbell, and floor before any movement is initiated. This ensures that you are bracing correctly and setting yourself up for mechanical success by producing tension. Otherwise, you’ll pull the barbell with loose form and either not move the weight or potentially hurt yourself.

Address this issue by progressively pulling tension into the barbell before liftoff and holding for a full second before lifting. Actively feel the tension and what it feels like to produce tightness before physically moving weight. Focus on the cues used, then repeat them every rep.

Your Hips Rise Too Quickly

If the hips shoot up once you start the movement, then there’s a good chance you’re losing power due to poor mechanical positioning, or your quadriceps are too weak to begin the exercise properly. 

Try taking a video of yourself from the side and practice bringing the hips up slightly each set to highlight different positions and which feels most comfortable. Assuming the rest of your form is okay, then one position will generally feel best, and that’s what you’ll end up going and experimenting further with. 

If you feel your legs are underpowered, you can benefit from deficit deadlifts to emphasize leg engagement at the start of the movement. 

The Big Picture

The deadlift is unparalleled. While there are certainly other movements that excel in improving specific areas of your fitness, a good deadlift is among the highest-value actions you can perform in the gym. The beauty of the lift lies in its simplicity. The deadlift is easy to learn, but difficult to master. Convenient to adjust to suit your body, but challenging if you load up on weight. 

No matter your goal, the deadlift deserves a home in your programming household. You can pull hard and heavy to improve your strength, turn your power output up, or perform well in a powerlifting meet competition. Dial back on intensity and ante up on repetitions to build work capacity and add new muscle. No matter what your target is, when it comes to the deadlift, you get out what you put in. 

FAQs

References

Lee, S., Schultz, J., Timgren, J., Staelgraeve, K., Miller, M., & Liu, Y. (2018). An electromyographic and kinetic comparison of conventional and Romanian deadlifts. Journal Of Exercise Science & Fitness, 16(3), 87-93. 

Featured Image: puhhha / Shutterstock

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Strength Weekly is the new show taking you in depth on all aspects of the barbell game and beyond! This week, we break down four of the biggest stories in strength.

Two-Time CrossFit Games Winner Justin Medeiros entered a powerlifting competition and totaled over 1,400 pounds. GORUCK is named the official apparel and footwear partner of CrossFit. We’ve got the 10 Best Weightlifters of 2023. And 2024 Wodapalooza Miami releases its rosters.

Watch the full episode below!

Today, hosts David Thomas Tao and Phil Blechman break down:

00:00 Intro
00:24 Strongest Year Ever?
00:45 Run of Show
02:06 Justin Medeiros tries powerlifting
04:44 New sponsor for the CrossFit Games — but with a twist
08:30 Our DMs are open for sponsorship!
09:27 The Best Weightlifters of 2023
12:41 What’s the deal with North Korean weightlifting?
15:45 Wodapalooza Miami rosters

Follow David Thomas Tao and Phil Blechman on Instagram.

The post 10 Best Weightlifters and Justin Medeiros Is a Powerlifter? Strength Weekly 1/11 appeared first on BarBend.

Michigan’s top Crunch franchisee is looking to go from nine locations to as many as 75 following a strategic growth partnership with CapitalSpring

Primetime Fitness, Michigan’s top Crunch Fitness franchise group, has inked a strategic growth partnership with private equity firm CapitalSpring as it looks to expand.

Primetime has established nine Crunch clubs across the greater Detroit metro area and Lansing over the past six years. However, they hope that proves to be just the tip of the iceberg with plans to eventually launch 50 to 75 locations.

“We’re incredibly excited to be working with a sponsor that possesses the multi-unit experience that CapitalSpring provides,” said Kevin Laferriere, CEO of Primetime Fitness. “Their proven track record of scaling franchise platforms like Crunch Fitness was a key factor in ultimately selecting them as our equity partner.”

CapitalSpring has invested more than $3 billion over the past 18 years in 70 brands both domestically and abroad, mainly focusing on food industry franchises.

“The future of Primetime Fitness and our vision of rapid, disciplined growth is in complete alignment with their ethos,” Laferriere said of CapitalSpring. “Most importantly, our shared and common cultural values will allow our company, team, and members to realize their full potential.”

With the partnership, Primetime Fitness is following a blueprint familiar to other Crunch Fitness franchise groups. CR Fitness, the biggest Crunch franchisee with a large presence in the southeast, recently secured funding from North Castle Partners, which also backs brands such as Equinox, Barry’s, and Therabody, CR Fitness is eyeing 100 gyms by 2026. 

The Undefeated Tribe, a Crunch franchise group in the southwest, partnered with private equity and venture capital firm VMG Partners, which backs health and wellness brands including Solidcore, Kind and Ghost. The Undefeated Tribe is eyeing 50 locations by 2025. 

The moves all fall in line with Crunch’s corporate plan to expand at an aggressive pace coming out of the pandemic. The fitness franchise currently has over 450 locations open nationwide with many more in the works.

The post Crunch Fitness Franchise Group Plots Midwest Expansion appeared first on Athletech News.