French powerlifter Jade Jacob is the highest-ranked raw female in the International Powerlifting Federation (IPF) who hasn’t yet won an Open world title. She was the IPF Junior World Champion in 2021. She has been lifting in the Open class ever since despite still being a Junior athlete in 2024.

At the 2022 IPF Classic World Championships (CWC), Jacob compelled reigning world champion Joy Nnamani to pull a second world record deadlift on the day to beat Jacob by half a kilo (one pound). Jacob’s deadlift has increased rapidly since that contest. 

At the 2023 Sheffield Powerlifting Championships (2023 Sheffield), Jacob broke the IPF raw deadlift world record in the 57-kilogram class, setting it to an impressive 231 kilograms (509 pounds). Jacob seems on track to break that record again, as evidenced by a training update shared to her Instagram page on Jan. 22, 2024, wherein she locked out a 225-kilogram raw deadlift double (i.e. lifted two reps in the same set). Check it out below:

In the video, Jacob leads with a PR deadlift set of 225 kilograms (496 pounds). As is typical with sumo deadlifts, the barbell was slow to break from the floor, even on the first repetition. However, once the weight left the platform, it moved to lockout smoothly. The second rep did not appear more difficult than the first; Jacob may be well set to extend her world record soon.

The video continued with a smooth 185-kilogram (408-pound) squat. The current IPF world record at 57 kilograms is 185.5 kilograms (409 pounds) by the UK’s Bobbie Butters. Jacob attempted to eclipse that record at the 2023 Sheffield but was unsuccessful. However, Jacob squatted 186 kilograms (410 pounds) at the Girl Power Tournament in France in October 2023, so the record is now within her range.

The third clip shows Jacob bench pressing 102.5 kilograms (226 pounds) for a training total of 512.5 kilograms (1130 pounds), which matches Natalie Richards’ current total world record. Caution is required. However, all three of Jacob’s lifts may not have been part of the same training session, and, of course, big deadlifts are easier if the athlete did not perform a heavy squat shortly beforehand.

Jacob’s squat appeared easy, as did her deadlift double. She seems well-placed to mount a challenge to the raw total record.

Jacob will meet Richards on the platform again at the 2024 Sheffield, a big money meet held in Sheffield, UK, on Feb. 10, 2024. Catch all the action live on SBD Apparel’s YouTube channel.

Featured image: @jade.jacobb on Instagram

The post Jade Jacob (57KG) Raw Deadlifts 225 Kilograms for Two Reps appeared first on BarBend.

One issue with Olympic lifts is that they take much time and skill to master. This sucks because the snatch and clean & jerk are fantastic movements with benefits that extend beyond the sport of weightlifting. That said, you can reap many of those benefits in a fraction of the time by performing the power clean, a simpler, straightforward power-building barbell exercise. Get good at power cleans and you’ll find yourself moving faster, lifting heavier weights, and performing better in and out of the gym.

How to Do the Power Clean

What is a power clean? In short, it’s a rapid, fluid motion during which you vault a barbell from the floor up to your shoulders using the muscular power in your legs and back. Proper power clean form is all about patience, coordination, and aggression. Here’s how to do it. 

Equipment Needed: To perform a standard power clean, you’ll need a barbell, bumper plates, and the best barbell collars you can find. Access to a lifting platform is a perk, and wearing a pair of weightlifting shoes will greatly enhance your performance, though they aren’t required.

Step 1 — Stand in front of a loaded barbell with a hip-width stance and your feet pointed out slightly. The bar should be about an inch from your shins.

Step 2 — Squat down and grab the bar with a narrow grip just outside your shins. Flatten your back and allow your knees to creep in front of the bar. The crease of your hip should be just higher than your kneecap. Look straight forward and relax your arms.

Step 3 — Begin the power clean by pushing down into the floor as though you were performing a leg press. Let your knees drift back naturally, but keep your shoulders over the bar as it passes your knees. 

Step 4 — Continue pushing down with your legs as the bar approaches your upper thighs. Then, swiftly extend your legs like you were going to perform a vertical jump.

Step 5 — Allow the bar to fly freely upward. Flip your elbows around and receive the bar in the front rack position with your legs slightly bent.

Coach’s Tip: Don’t actively pull on the bar with your arms at any point. Rely on the power of your legs to drive the bar straight up and then catch it.

Power Clean Variations

Here are a couple of viable power clean variations you can also incorporate. These modifications retain the essence of the power clean but may be more comfortable to you as a beginner. There are many more ways to modify the clean than just these two, but use these as a starting point: 

Hang Power Clean

[Read More: Hang Clean Vs. Power Clean — Which Lift Should You Be Doing?]

Why Do It: Hang lifts in weightlifting are performed by starting from a standing position with the bar in hand rather than resting on the floor. By “hanging” down from a standing position, you can eliminate the beginning of the range of motion and focus more intently on extending your legs and catching the bar comfortably.

Equipment Needed: If you have the equipment for a standard power clean, you can do hang power cleans with no problem.

Stand tall with the bar in hand and your feet under your hips. Balance your feet; don’t sit back on your heels; look straightforward.

Hinge at the hips, deliberately tipping over and allowing your shoulders to hang in front of the bar as it glides down your thigh. Keep your back flat and your chest up.

Once the bar reaches roughly your kneecap, reverse the motion, pushing into the floor hard and extending your body vertically in space.

As the bar flies upward, drop down into a high squat position and catch it in the front rack. 

Muscle Clean

[Read More: Muscle Clean vs Power Clean]

Why Do It: In Olympic lifting, muscle cleans are designated as such if you do not re-bend your legs to catch the bar in any squat variation. Muscle cleans are great for practicing the extension portion of the pull or as something you can incorporate during a weightlifting warm-up sequence.

Equipment Needed: An empty barbell alone is enough for the muscle clean, especially for beginners.

Squat down while holding the barbell around mid-shin height and assume the same posture as you would if you were doing a power clean from the floor.

Push down with your legs and come up to a standing position swiftly.

As you stand up, pull the bar up your torso by driving your elbows high, then flip them over at the last second and deliberately place the bar in the front rack position. 

Power Clean Alternatives

If you aren’t into the power clean but want to do something that improves your explosive power, try these power clean alternatives out instead: 

Box Jump

[Read More: 14 Best Box Jump Variations to Bring Your Leg Power to New Heights]

Why Do It: Box jumps require you to rapidly extend your lower body just like you would during the power clean, but you don’t need a barbell or any fancy equipment. They’re also great for getting your heart rate up and improving your conditioning without having to learn a complex technique.

Equipment Needed: You’ll need something stable to jump onto, such as a plyo box, but a weight bench will work in a pinch.

Stand facing the box or bench a foot or two away from it.

Sink into a partial squat position and swing your arms behind your torso.

Then, push into the ground and leap up into the air, landing firmly on the box.

Stabilize yourself, step back down gently, and repeat the motion.

Kettlebell Swing

[Read More: How to Do the Kettlebell Clean]

Why Do It: Kettlebell swings teach you to extend your hips explosively but don’t have as many moving parts as the power clean. You can do swings if you want to develop lower-body coordination and power but don’t have the time to learn the power clean from scratch.

Equipment Needed: You’ll need an assortment of different kettlebells. As you increase your strength, you’ll want to have some pretty heavy weights to swing.

Stand up with a moderate to wide stance (think around shoulder width or even winder) while holding a kettlebell by the handle, arms down in front of your body.

Hinge at the hips and tip over, allowing the bell to swing back between your legs.

Extend your hips to “kick” the bell out and upward while keeping your arms relaxed.

As the bell arcs back down between your legs, sink into another hinge and repeat the motion without stopping. 

Who Should Do Power Cleans

The power clean is a weightlifting (as in, the Olympic sport) accessory exercise. But it is commonly used for a wide variety of other purposes. Here are a few groups that regularly perform power cleans — if you fall into any of these camps, the movement might just be right for you.

Olympic Lifters

Learning the power clean is often a precursor to performing the complete clean & jerk, one of the two competitive movements of the sport of Olympic lifting. Think of it as a stepping stone. If you want to do a 1-rep max clean & jerk, you need to learn the fundamentals first, and the power clean is a great way to get your feet wet.

Athletes

Whether you perform on the track, field, court, pool, rink, or any other area of play, if you’re an athlete you should consider adding power cleans into your repertoire. They are unparalleled for teaching you to rapidly contract your lower body against resistance, which replicates many common sporting motions — think an offensive lineman in football, breaking into a sprint on the track, or jumping up to dunk a basketball. 

Cross-Trainers

You’ll commonly find power cleans and their variations in functional fitness programs like CrossFit. This is because the power clean challenges multiple dimensions of athleticism at once.

Credit: Riley Stefan

[Read More: How Much Should You Clean In Relationship To Your Front Squat]

“Barbell cycling” is an important skill to master if you want to do well during metcons or timed events; rate of force development is integral for strength training no matter your goals; several sets of power cleans back-to-back will challenge your cardiovascular capacity … the list goes on. 

Power Clean Sets & Reps

If you’ve decided you want to start doing power cleans, you’ll also need to know how to program them to reach your goals. Here are a few different ways you can apply the power clean to your next full-body workout or Olympic lifting practice session:

As a Beginner: Keep it simple. Do 5 to 8 sets of up to 3 power cleans with the empty bar or very light weights to practice your technique.

For Strength: Try 5 sets of 2 power cleans with a moderate-to-heavy load.

For Sports: Do 3 to 5 sets of 5 power cleans with a light-to-medium weight, focusing on explosiveness and speed. 

Benefits of the Power Clean

Whether you’re a CrossFit athlete, looking to improve your Olympic weightlifting, or are a general gym-goer who wants to be a bit more powerful — here are three benefits from doing the power clean. 

Build and Test Muscular Power

Even if you aren’t an Olympic lifter, you can benefit from the power clean. Power cleans are commonly used in athletic settings to improve speed, coordination, and power output from the high school to professional levels. In fact, studies even show that the power clean is one of the best ways to assess your potential power output. (1)

Great for Strength

The power clean may be explosive, but it’s still a strength-building tool. The faster you can move a weight, the more adept and prepared your body and mind will be to grind out during a heavy 1-rep max squat or deadlift. In clinical settings, researchers often regard power cleans as one of the best overall tools for measuring total-body strength and coordination. (2)

Better Olympic Lifts

The power clean is essentially the first third of the clean & jerk. If you’re a competitive weightlifter, then your initial pull from the floor during the standard clean & jerk will get stronger. 

Improved Clean Technique

The power clean can help lifters who fail to reach full extension in the clean and/or do not finish the pull with aggression. By not allowing the lifter to move into the full front squat, you force them to produce more power and secure the load in the higher squat position.

[Read More: How to Do the Clean for Explosive Power, Muscle Growth, and Much More]

You can also use this as part of a complex for lifters who may have issues bridging the gap between full cleans and power cleans. 

Muscles Worked by the Power Clean

The power clean is a complex movement that primarily works the posterior chain; however, it is still highly stressful to the legs, back, and core stabilizers. Here are the main muscle groups you’ll use when you do power cleans: 

Hamstrings and Glutes

The hamstrings and glutes are most active during the first phase of the movement when you lower the barbell to your knees. By doing this, you’re accumulating tension in your hamstrings and glutes — like a spring — and then releasing that tension to drive the barbell up. 

Quadriceps

The quads aren’t that engaged during this lift, but they are under load when you complete the partial squat phase of this lift at the apex of the exercise. 

Back and Traps

Your back and traps are really engaged when you pull the barbell up to the front rack position. They’re also active as you stabilize the bar in the front rack position, as those muscles prevent you from falling forward with the weight. 

Common Mistakes While Doing the Power Clean

The power clean has a lot going on. Mastering each aspect of the technique will make all the difference when it comes time to load up your barbell. These are some of the most common errors people commit when trying to do cleans; steer clear of them.

Using Your Arms

Although your arms physically hold onto the barbell, the power clean is not an upper-body pulling exercise. Your arms serve only to flip the bar into the front rack position and hold it there. Think of them as loose ropes while you’re pulling. Bending your arms or holding tension in that area will affect your ability to generate force with your legs. 

Pulling Early

In weightlifting, an “early” pull occurs when you try to extend your lower body and “jump” before the bar is in the proper place. For most folks, that correct spot is when the bar reaches mid-to-high thigh.

[Read More: Are You Making these Five Clean & Jerk Mistakes? Here’s How to Fix Them]

If you try to extend before the bar gets there, you’ll sap yourself of your power and potentially send the bar flying forward rather than upward. 

Deadlifting the Weight

The power clean is not a deadlift. Don’t try to set up for it the same way you would for your conventional or Romanian deadlifts. When you set up to do power cleans, allow your hips to sit a bit lower than usual, and intentionally let your knees come forward in front of the barbell. This position will cause you to rely more on the strength of your quads instead of just your posterior chain. 

FAQs

References

Faigenbaum AD, McFarland JE, Herman RE, Naclerio F, Ratamess NA, Kang J, Myer GD. Reliability of the one-repetition-maximum power clean test in adolescent athletes. J Strength Cond Res. 2012 Feb;26(2):432-7. doi: 10.1519/JSC.0b013e318220db2c. PMID: 22233786; PMCID: PMC3561668.

Garhammer, John. A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance Prediction, and Evaluation Tests. Journal of Strength and Conditioning Research 7(2):p 76-89, May 1993.

Featured Image: Riley Stefan

The post The Power Clean Exercise: How To, Variations, and Fix Common Mistakes appeared first on BarBend.

Each January, gyms all over the globe experience a surge in memberships as people commit to New Year’s resolutions centered around fitness. According to PLoS, approximately a third of all resolutions are fitness and health-focused (the most of any category). Unfortunately, a third of resolutions are likely to fail by the end of a given year. (1)

On Jan. 22, 2024, two-time Fittest Women on Earth® Katrin Davíðsdóttir and Annie Thorisdottir recorded an episode of the Dottir Podcast published on their YouTube channel to share six strategies to help athletes achieve their fitness goals. Check it out below:

[Related: How CrossFit Athlete Josh Bridges’ Training Has Changed at 40 Years Old]

6 Strategies for Achieving Your Goals

Set realistic and achievable goals.

Break goals into manageable steps.

Prioritize consistency over intensity.

Adjust goals as needed.

Celebrate the journey.

Consistent learning and self-improvement.

[Related: How to Get Into CrossFit as an Older Adult]

Understanding Resolutions and Intentions

The Icelandic CrossFit athletes stressed the value of setting specific, measurable, attainable, relevant, and time-bound goals. Davíðsdóttir suggested breaking yearly goals into smaller, more manageable steps to avoid feeling overwhelmed. Consistently achieving smaller goals can help maintain motivation. She recommended setting realistic timeframes for those smaller goals.

Don’t do too much at once. Start with something you can do consistently, even if it’s just for a few minutes each day.

Thorisdottir highlighted the importance of setting meaningful goals. The journey toward those targets is as important as the results. Obsessing over the end goal can depreciate the present and Thorisdottir believes joy of incremental progress is critical. 

A Journal of Personality and Social Psychology found that when an individual’s goals align with their interests and values, it leads to better goal attainment and, consequently, increased well-being and motivation. Furthermore, approach-oriented goals are likelier to result in success those those that avoidance-oriented. (2)

Life Balance

Balancing personal and professional life is important for goal management to avoid burnout, especially with regard to family and relationships. Reaching fitness goals should not come at the expense of personal relationships.

Discipline and Consistency

Thorisdottir and Davíðsdóttir advocated for structured routines and consistent efforts towards your goals. Discipline could lead to freedom in other life areas, allowing for better time management and reduced anxiety.

Thorisdottir and Davíðsdóttir recommend scaling back goals if they feel unattainable. Conversely, they encouraged increasing the difficulty if you exceed initial expectations. 

The Power of Learning and Self-Improvement

Learning and self-improvement are vital to achieving new goals. Davíðsdóttir discussed her desire to learn new skills, from understanding finances to exploring graphic design. Intentional growth and self-betterment is an overarching theme for achieving goals.

[Related: What Colten Mertens Thinks Is Wrong With CrossFit Programming]

2024 CrossFit Open

Registrations for the 2024 CrossFit Open are in progress. The first of the three Open workouts, 24.1, is scheduled to be revealed on Feb. 29, 2024. After those workouts, the top 10 percent of athletes worldwide will qualify to compete in the virtual Quarterfinals to compete for spots in one of the seven Semifinals.

References

Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020 Dec 9;15(12):e0234097. doi: 10.1371/journal.pone.0234097. PMID: 33296385; PMCID: PMC7725288.

Sheldon, K. M., & Houser-Marko, L. (2001). Self-concordance, goal attainment, and the pursuit of happiness: can there be an upward spiral?. Journal of personality and social psychology, 80(1), 152–165.

Featured image: @anniethorisdottir on Instagram

The post Annie Thorisdottir and Katrin Davíðsdóttir’s 6 Tips For Sticking to Your Goals appeared first on BarBend.

Elite powerlifter Russel Orhii will return to the International Powerlifting Federation (IPF) in 2024. He won the IPF Classic World Championships (CWC) in the 83-kilogram class in 2019 and again in 2021 (no contest in 2020 due to the COVID-19 pandemic).

Orhii set the raw squat and total world records at 320.5 kilograms (706.5 pounds) and 841 kilograms (1,854 pounds) in Halmstad at the 2021 CWC. Those records still stand, though they might not survive the year as Orhii’s training has been ascendant recently, hitting PR after PR.

On Jan. 21, 2024, Orhii shared an incredible squat session on his Instagram page wherein he squatted 320 kilograms (705 pounds) raw for four repetitions. Take a look below:

In the IPF, knee wraps are not permitted in the raw category. Orhii performed the set using knee sleeves, wrist wraps, and a lifting belt.

The first rep appeared easy, but the bar speed slowed with each successive squat. The fourth and final rep looked challenging, as suggested by Orhii’s grind. He pushed through to complete the set, racking up four reps with the current world-record weight.

I will keep getting better. The work continues.

Orhii’s IPF world record squat is 320.5 kilograms (706.5 pounds). He has lifted as much as 340 kilograms (750 pounds) at the 2022 United States Powerlifting Federation (USAPL) Korea Winter Showdown en route to a colossal 885-kilogram (1,951-pound) total — more than 40 kilograms (88 pounds) over the IPF total world record.

Now that Orhii is heading back to the IPF, he will have an opportunity to break those records. He has already completed his qualifying meet with Powerlifting America (PA), and he is prepping for their 2024 Raw Nationals in Reno, Nevada.

If Orhii wins his class, he will progress to the 2024 IPF CWC in Druskininkai, Lithuania, where he can contend for world records and the world title. Additionally, qualifications for the 2025 World Games and the 2025 Sheffield Powerlifting Championships are on the line.

You can watch Orhii lift at the 2024 PA Raw Nationals on March 16, 2024, on Powerlifting America’s YouTube channel.

Featured image: @russwole on Instagram

The post Russel Orhii (83KG) Raw Squats the IPF World Record for Four Reps appeared first on BarBend.

CrossFit turned hybrid athletes Patrick O’Connell and Kristi O’Connell will make their HYROX debuts at the 2024 HYROX Houston contest on March 16, 2024, in Texas. They’re tailoring their workouts to HYROX’s prioritization of functional fitness combined with running.

HYROX races feature eight stations, with one-kilometer runs between each:

One-kilometer Run

1000-meter Ski Erg

One-kilometer Run

50-meter Sled Push

One-kilometer Run

50-meter Sled Pull

One-kilometer Run

80-meter Burpee Broad Jump

One-kilometer Run

1000-meter Row

One-kilometer Run

200-meter Farmer Carry

One-kilometer Run

100-meter Sandbag Lunge

One-kilometer Run

75 & 100 Wall Balls

On Jan. 21, 2024, the O’Connells published a video on their YouTube channel documenting their new hybrid programming.

[Related: 2024 HYROX Maastricht Results]

Hybrid Training Vs. CrossFit 

HYROX incorporates many functional fitness fundamentals similar to CrossFit, but the former features more running. The O’Connells are not as well-trained in running for HYROX’s demand, so their updated programming prioritizes improving their running mechanics.

Kristi O’Connell explains that CrossFit challenges athletes in many disciplines, from Olympic weightlifting to gymnastics and anything in between, varying from competition to competition. HYROX’s races are always the same every time, allowing athletes to track their progress over time.

The O’Connell’s HYROX Hybrid Workout

Two Rounds: 400-meter Run + 30-calorie Ski Erg + 120-foot Walking Lunges

Two Rounds: 400-meter Run + 60-foot Burpee Broad Jumps + 15/12 Calorie Rows

Two Rounds: 400-meter Run + 12-foot Farmer Carries + 30 Wall Balls

The workout mimicked a HYROX race with the same stations listed above, except adapted to not cover the entire distance a race requires. They’re not trying to fatigue themselves during the workout; they’re trying to get a feel for HYROX’s pacing.

Their ski erg and rowing rounds are measured in calories rather than distance to develop a pace that edges between “comfortable and uncomfortable.” For the other stations, it’s about continuous movement to monitor their heart rates.

Since Patrick O’Connell’s previous programming was more geared toward bodybuilding and conditioning, his heart rate spiked during the running increments. Kristi O’Connell was a bit more acclimated to the cardio needs, stating, “How hard do you want to push? There are no high skills slowing you down. If you’re strong enough to move the wall ball, the sled, and the kettlebells, your heart rate becomes that limiting factor.”

The O’Connells don’t believe there is an advantage to be built on their competition due to the lack of high- or specific-skill movements like handstand walks or power cleans, which are featured in CrossFit. They feel any edge to gain is during the one-kilometer runs and overall conditioning.

Since the above workout was completed in 28 minutes, Patrick O’Connell estimates he’ll finish his first HYROX race in approximately an hour and 10 minutes.

Featured image: @kristieramo on Instagram

The post How Patrick and Kristi O’Connell Program Training for Their 2024 HYROX Debuts in Houston appeared first on BarBend.

If you were to ask serious bodybuilding fans to rank the top ten competitors of all time, they wouldn’t all have the same answers. Still, some names are sure to be on the list — names like Arnold Schwarzenegger, Ronnie Coleman, and Phil Heath are sure locks. Another name that would very likely arise is Jay Cutler.

Cutler is the competitor that bridged the gap between the latter era of the 20th century and the social media bodybuilding era that we know today. Between his success onstage, contributions to marketing and sponsorships, and his rise in the business world, Cutler’s impact on the sport and industry could be considered second to none. 

So how does a kid from New England become an international legend? This biography gives a small glimpse into the large world of the man known by his fans as “King Cutler.”

[Read More: Arnold Schwarzenegger — Bodybuilding Career, Competition History, and Biography]

Background

Jay Cutler, aged 50 at the start of 2024, was born on Aug. 3, 1973 in Worcester, MA. During his teenage years, he worked in his family’s concrete business. He began pursuing bodybuilding after he turned 18 years old and entered his first amateur show in 1992, the Gold’s Gym Worcester Bodybuilding Championships. 

In 1993, Cutler entered the NPC Teenage Nationals championships and won his division but finished second overall to a man he would compete against several times as a pro, Branch Warren. After winning the 1995 Tournament of Champions as a heavyweight, Cutler would earn pro status by winning the heavyweight title at the 1996 NPC Nationals. The overall champion that year was light-heavyweight winner Willie Stallings.

[Read More: Sam Sulek — Workouts, Biography, Height, and More]

Pro Contest History

Once Cutler turned professional in 1996, he took the 1997 season to make improvements for his pro debut the following year. He competed 33 times in the IFBB from 1998 until 2013, taking first place in 15 of those shows. 

Along the way, he set several firsts and milestones, including:

Being the first man to reclaim the Mr. Olympia title after losing it onstage;

The first to win three consecutive Arnold Classic titles andthe second to win three overall; and 

The only man to finish either first or second in the Olympia ten different times. 

His six runner-up finishes are also the most ever. His entire contest list is below, courtesy of Muscle Memory.

1996

Nationals, NPC — 1st

1998

Night of Champions — 12th

1999

Arnold Classic — 4th

Ironman Pro Invitational — 3rd

Olympia — 15th

2000

Grand Prix England — 2nd

Night of Champions — 1st

Olympia — 8th

World Pro Championships — 2nd

2001

Olympia — 2nd

2002

Arnold Classic — 1st

2003

Arnold Classic — 1st

Grand Prix England — 1st

Grand Prix Holland — 1st

Grand Prix Russia — 2nd

Ironman Pro Invitational — 1st

Olympia — 2nd

San Francisco Pro — 1st

Show of Strength Pro Championships — 2nd

2004

Arnold Classic — 1st

Olympia — 2nd

2005

Olympia — 2nd

2006

Grand Prix Austria — 1st

Grand Prix Holland — 1st

Grand Prix Romania — 1st

Olympia — 1st

2007

Olympia — 1st

2008

Olympia — 2nd

2009

Olympia — 1st

2010

Olympia — 1st

2011

Olympia — 2nd

Sheru Classic — 2nd

2013

Olympia — 6th

Jay Cutler’s Arm Workout

Throughout his training life, Cutler has been an advocate for high-volume training. His single body part workouts would call for over 20 sets per session in many cases, with some larger muscle groups featuring over 30 sets. 

Even though he trained for power and strength in his younger years, he’s consistently suggested that reps should be in the eight to 12 range throughout his pro career, even though he has confessed that he doesn’t count reps in the past.

Cutler has said he feels free weight movements are great for building a solid physique in the early stages, but he’s also been a proponent for machines over the years. Now that he’s retired from competition, he has used both forms of resistance in his own training. 

One example of how he does this is from this arm workout he did during his personal “Fit for 50” transformation challenge in 2023.

[Read More: 9 Best Supplements for Muscle Growth of Fall 2024 (Tested)]

Cable Triceps Pushdown:* 2-3 warm-up sets + 3-4 working sets

Iso-Lateral Triceps Extension Machine: 3 x AMRAP (as many reps as possible)

Seated Overhead Triceps Extension: 3 x 12

Cable Triceps Pushdown:** 3 x 12

Iso-Lateral Biceps Curl: 3 x 12

Standing Dumbbell Curl: 3 x 12

Machine Preacher Curl: 3 sets

EZ Bar Curl: 4 sets

* Cutler used the bar attachment for this exercise.

** Here, Cutler swapped in the rope attachment.

Social Media

Cutler was considered the number one man in bodybuilding during the rise of social media. He was one of the first stars of the sport to be active on MySpace as well as on Facebook. He was also very active on YouTube long before it was commonplace in the pro ranks. 

That social media status is as strong as ever in recent years. As of January 2024, he has 5.3 million followers on Instagram and 1.5 million more on TikTok. His YouTube channel, which has had over 1,500 videos since launching in June 2009, is approaching one million subscribers as well. 

He’s also active in the world of podcasting. CutlerCast has over 57,000 subscribers on YouTube and is available on all major online podcast outlets.

Business Ventures

Outside of Arnold Schwarzenegger, Cutler is considered the most successful man in what has been called “the business of bodybuilding.” If you took his career earnings onstage alone into consideration, he won over $1 million in prize money. 

During his rise in the pro ranks, Cutler was making extra income in the world of real estate as well as in the stock market. He also invested in himself by being one of the first bodybuilders to do training videos that he sold through his website and in magazines. Not only did this prove to be profitable, but it helped him earn a larger fanbase than other pros who didn’t put themselves out there as much.

He was also very effective when it came to endorsements. He was most famous for his alliance with Muscletech during his competitive years, but he was also with BPI Sports in the final years of his competitive career. 

Cutler also had his own clothing line and has been representing Schiek as his training accessories brand of choice for well over a decade. He was also the first to be a paid athlete contributor to both Weider Publications (FLEX Magazine) and Muscular Development during the magazine era, which opened the door for many other athletes to earn income away from the stage.

Now that he is retired, he owns and operates Cutler Nutrition, his own supplement line, and he’s an investor in other businesses outside of the fitness industry. He sells merchandise, clothing, and some memorabilia through his own website. He also sells e-books and guides on how to get in shape and compete.

[Read More: 10 Best Bodybuilding Supplements of 2024 for Muscle Growth]

Future

Over a decade after he stepped offstage for the last time, Cutler remains one of the biggest names in the world of bodybuilding, and he doesn’t appear to be dropping down the ranks anytime soon. He’s also active as an advisor and mentor for other stars in the sport. He may not be posing down anymore, but his presence in the sport will be felt and seen for many years to come.

Featured Image: @jaycutler / Instagram 

The post Jay Cutler — Background, Bodybuilding History, Training, and More appeared first on BarBend.

Choosing between becoming a CrossFit coach and a Level 3 Personal Trainer can be a defining moment in your fitness career.

Our article delves deep into the unique aspects of each path, comparing their training, expertise, and impact on your professional journey. Discover the pros and cons, from the versatility and broad knowledge base of a Level 3 Personal Trainer to the high-energy, specialized world of CrossFit coaching.

We uncover the essentials of certifications, the role of nutrition and lifestyle coaching, and the significance of building a clientele and self-promotion.

Whether you’re drawn to the dynamic intensity of CrossFit or the diverse client base of personal training, this article provides invaluable insights to help you make an informed decision

Personal Training Essentials

A personal trainer’s expertise and qualifications directly impact the effectiveness of a client’s fitness journey. Understanding the role of a Level 3 Personal Trainer and the essential aspects of certification, nutrition coaching, and health assessments are crucial for their success.

Pros:

Versatility: Personal trainers can work with a diverse clientele, from weight loss seekers to muscle builders, making it easier to fill your schedule.

Broad Knowledge Base: Level 3 personal trainers have a wide range of fitness knowledge, which can be super handy in helping clients meet various goals.

Steady Income: More clients, more money. With a broad client base, you can build a steady income as a personal trainer.

Cons:

Competition: It’s a crowded market out there. You’ll need a killer marketing strategy to stand out and get clients in the door.

CPD, CPD, CPD: Continuous Professional Development (CPD) is essential. You’ll need to stay up-to-date with the latest fitness trends and certifications. Continuing your education with by moving up to a Level 4 personal trainer certification will keep you at the top of your game.

​​Role of a Level 3 Personal Trainer

As a Level 3 Personal Trainer, your role extends beyond the basics of exercise instruction. You’re responsible for designing tailored workout programs that align with your clients’ health and fitness goals. Your advanced knowledge equips you to work with individuals who may have specific needs, such as chronic health conditions or rehabilitation from injuries.

Certification and Continuing Education

To maintain your status as a Level 3 Personal Trainer, you must hold valid certifications from recognized fitness organizations. These certifications signify that you have undergone rigorous training and assessment. Further, you’re expected to earn continuing education units (CEUs) to stay updated with the latest industry standards and practices.

Nutrition and Lifestyle Coaching

Integrating nutritional guidance and healthy lifestyle coaching into your services is essential. Your ability to provide educated nutrition advice and to help clients implement lifestyle changes is as crucial as the training itself. This holistic approach supports clients’ overall well-being and not just their physical fitness.

Health and Fitness Assessments

Carrying out comprehensive health and fitness assessments is a vital function you perform. These assessments include, but are not limited to, measuring body composition, cardiovascular fitness, and muscular strength. Based on these, you devise a customized training plan that fits the client’s unique profile, ensuring both safety and progress.

Remember, as a professional in this field, your experience, continual education, and adherence to high** standards set by fitness organizations** are the pillars that will uphold the quality and integrity of your services.

CrossFit Coaching Fundamentals

In the fitness world, The role of a CrossFit coach is distinct, focusing on a high-intensity blend of cardio and strength training that demands specific knowledge and skills.

Pros:

High Energy, High Intensity: CrossFit is all about pushing limits and embracing intensity. As a CrossFit coach, you’ll be part of a community that thrives on heart-pounding workouts and never-ending motivation.

Specialized Training: CrossFit coaches have a niche, so if you’re passionate about functional fitness and Olympic weightlifting, this is your jam!

Career Pathways: You can branch out into owning your own CrossFit box, or even become a competition coach for serious athletes. The sky’s the limit!

Cons:

Intense Learning Curve: Becoming a CrossFit coach isn’t a walk in the park. You’ll need a solid foundation in fitness and a CrossFit Level 1 certification.

Niche Market: It’s specialized, alright! This means a potentially smaller client base compared to personal training.

Overview of CrossFit Coaching

As a CrossFit coach, you’re responsible for more than just leading workouts; you are charged with creating an environment of growth and safety. Your mastery in the CrossFit methods and ability to instill foundational movements in your clients is critical. A certified CrossFit trainer carries the responsibility for the client’s fitness journey, being well-versed in various WODs (Workout of the Day) and ensuring that each session is challenging yet achievable.

CrossFit Methods and Foundational Movements

CrossFit training encompasses a wide array of exercises and methodologies, all rooted in functional movements reflective of real-world activities. Key to CrossFit is the emphasis on varied, high-intensity movements, often governed by the workout of the day (WOD). The bedrock of your training programs will include movements such as the squat, deadlift, and overhead press—exercises that support strength and conditioning gains over time.

Squats

Air squat

Front squat

Overhead squat

Presses

Shoulder press

Push press

Jerk

Lifts

Deadlift

Sumo deadlift high pull

Medicine ball clean

Classroom Instruction and Workout Planning

Your role extends into the educational sphere, requiring clear communication and demonstration skills. In each class, your ability to convey the intricacies of the CrossFit methodology is paramount. You should be adept at planning workouts that not only match the fitness level of each participant but also push them to safely expand their abilities.

Introduction to the day’s focus

Warm-up tailored to the workout

Skill development or strength segment

The WOD

Cool down and debrief

Scaling Workouts and Exercise Adaptation

A crucial talent you possess as a coach is the ability to scale workouts. Not all clients are at the same fitness level, and it’s your job to adapt each exercise to fit individual needs. Whether it’s adjusting the weight, modifying the range of motion, or substituting one exercise for another, you ensure everyone can participate safely and effectively. Your understanding of exercise adaptation translates into a more inclusive CrossFit experience for all.

Modifications for common exercises:

Pull-ups → Ring rows or banded pull-ups

Box jumps → Step-ups

Double-unders → Single skips

By integrating these fundamental coaching strategies with knowledge of nutrition and fitness, you foster a comprehensive CrossFit training experience that can lead clients toward better health and performance.

Becoming a CrossFit Coach

Embarking on the journey to become a CrossFit Coach involves progressing through a series of certifications, each designed to enhance your knowledge and skills within the CrossFit methodology. From the foundational Level 1 Trainer Certificate to the prestigious Level 4 Coach designation, your path will be marked by rigorous training and a commitment to continuous education.

Professional Development and Career

In the fitness industry, your success as a CrossFit Coach or a Level 3 Personal Trainer hinges on your professional journey and the strategic choices you make in terms of employment and specialization. Your engagement, whether full-time or part-time, and the way you navigate the employment landscape of CrossFit gyms, can shape your career trajectory.

Full-Time versus Part-Time Employment

Full-Time Salaried: As a full-time Certified CrossFit Trainer or Certified CrossFit Level 3 Trainer in the United States, you likely have a stable income and access to employment benefits. Your commitment to a single gym or facility could allow for deeper client relationships and consistent skill development.

Part-Time Salaried: Opting for part-time work offers flexibility and the ability to work at multiple locations or for multiple employers. However, you may face varied income streams that require more rigorous self-promotion and clientele building.

CrossFit Gym Employment Landscape

Employee at a CrossFit Gym: Working at a CrossFit gym, you’re likely to be surrounded by a community dedicated to the specific training style of CrossFit. You’ll find that gyms often seek coaches who embody the CrossFit ethos and who are proactive in fostering a supportive environment.

Gym Environment: The climate within the gym is competitive yet communal, placing value on both individual improvement and collective success, which can be an exhilarating setting for your career growth.

Building a Clientele and Self-Promotion

Using Social Media: Embrace social media platforms as tools for self-promotion. Share your fitness journey, client successes, and knowledge, making sure to engage with your audience to build a following and attract clients.

Networking: Attend industry events and join online forums to network with other personal trainers and professionals in the fitness industry. By doing so, you increase your visibility and the likelihood of referrals.

Continuing Education and Specialization

Continuing Education: Pursue further education to specialize in niche areas of fitness or to deepen your understanding of CrossFit methodology. This ongoing learning can elevate your marketability and equip you with advanced skills to serve your clients better.

Certifications and Specialization: As you continue to grow professionally, consider obtaining additional certifications or specializing in areas like nutrition or rehabilitation, which can add a layer of value to the services you offer and aid in distinguishing your personal brand.

Should You Do Both?

Well, that’s the million-dollar question! If you’re up for the challenge and want to offer a complete fitness package, combining both CrossFit coaching and Level 3 personal training could be a game-changer. You’ll have the specialization of CrossFit and the versatility of personal training all rolled into one!

The Money Talk: Salaries

Alright, let’s talk moolah! Both CrossFit coaches and Level 3 personal trainers can earn a decent income. On average, a CrossFit coach in the UK can make between £20,000 to £40,000 per year, depending on your location and experience.

For Level 3 personal trainers, the range is quite similar, with an average annual income of around £18,000 to £40,000, again dependent on your location and client base.

Don’t Forget Your Armor: Insurance

Whether you choose to be a CrossFit coach, a Level 3 personal trainer, or both, insurance is your trusty armor. You’ll need liability insurance to protect yourself and your clients in case of accidents or injuries during training sessions. Insure4sport is one of the leading providers in the UK and can support either route.

The Final Countdown: A Killer Marketing Strategy and Software

No matter which path you choose, a killer marketing strategy and personal trainer software are your secret weapons. Building a strong online presence, offering virtual training options, and managing your clients efficiently are key. PT Distinction is a very solid option however you slice it, they can take you from a one man band to thriving gym with a squad of your very own!

In the end, the choice between becoming a CrossFit coach or a Level 3 personal trainer boils down to your passion, goals, and how you want to shape your fitness career. So, gear up, put on your best workout gear, and step into the ring of fitness greatness! Your journey to success starts now!

A manufacturer of rowers for brands like Ergatta and CityRow, WaterRower has just made a splash in the connected fitness space

CityRow has been acquired by rower maker WaterRower, representing another step in what may be a gradual consolidation of the connected fitness market.

The two companies are familiar with one another, with the Rhode Island-based WaterRower serving as a manufacturing partner for CityRow, which boasts an omnichannel model with at-home rowers, digital content and in-person studios. 

The terms of the deal have not been disclosed.

CityRow founder and CEO Helaine Knapp confirmed the news on LinkedIn, writing: 

“As of this morning, CityRow has been acquired by our longstanding strategic partner WaterRower! This milestone comes almost 10 (!) years to the day since we opened our first studio in NYC. WaterRower has been our backer, partner, and steady manufacturer since our inception. I could not be happier with this new phase for CityRow – there is no better place for this brand, our clients, and our team than under their stewardship.”

In a call to Bloomberg, Knapp noted that the pandemic had a “crazy impact on connected fitness” and described this stage as a “phrase of recalibration,” underscoring that this is the ideal time for such a deal. 

Boston-based connected fitness rowing brand Hydrow was rumored to be mulling acquiring CityRow last fall.

In a letter to CityRow members that has circulated online, Knapp acknowledged the deal, writing that WaterRower will have a “direct role” in CityRow’s operations. She assured that new classes and content are coming next month and that members will still have access to the CityRow app and features, with WaterRower continuing to support and service CityRow equipment.

A New World for Connected Fitness

CityRow secured a $12 million funding round in 2021 to bolster its company-owned and franchise studio model. It was smooth sailing at the time, with the connected rowing company reporting a 375% revenue growth due to the sales of its rowing machines, monthly subscriptions and franchise sales amid the pandemic.

Amid post-pandemic challenges driven by the return of in-person fitness, two other notable acquisitions and power collaborations have occurred in the connected fitness realm in recent months — Lululemon threw in the towel on its connected fitness Mirror ambitions, instead teaming up with Peloton for a five-year content deal, while Clmbr was acquired by smart home gym maker Forme last October following the closure of Clmbr’s Los Angeles fitness studio and layoffs.

The State of Rowing

While connected rowing hasn’t yet soared into the mainstream quite like stationary bikes and treadmills have, the modality has developed its own subset of dedicated enthusiasts. 

Celeb-backed Hydrow beefed up its C-suite late last year to accelerate its growth. The connected at-home rowing company closed out 2023 on the red carpet, teaming up with the George Clooney-directed film, “The Boys in the Boat,” to deliver themed rowing workouts for its members.

Game-based in-home rowing brand Ergatta (made in partnership with WaterRower) continues to churn out advancements to the rowing experience, recently launching “Coach AI” software to give rowers personalized assessments and recommendations. The rowing brand also announced an integration with Apple Watch last year. 

However, Peloton CEO Barry McCarthy indicated to investors last year that consumer awareness for the connected fitness brand’s rower had been low, despite favorable reviews. 

The post WaterRower Acquires CityRow in Connected Fitness Consolidation appeared first on Athletech News.

The 2024 Arnold Classic weekend includes seven IFBB Pro League shows, in which athletes are invited to compete. Twelve Men’s Physique athletes accepted their invitations for a shot at the second-most-coveted title in bodybuilding on March 1-3, 2024 in Columbus, OH.

At the time of this article’s publication, 10 athletes remain on the Men’s Physique roster. Emile Walker dropped out due to personal family issue. Jeffrey Darko withdrew due to health concerns. The remaining 10 athletes are below, listed in alphabetical order:

Arnold Classic Men’s Physique Roster

Mahmood Al-Maghrabi

Vitor Chaves

Emmanuel Costa

Ismael Martinez Dominguez

Emanual Hunter

Jonas Jamena

Vinicius Mateus Vieira Lima

Diogo Montenegro

Corey Morris

Andres Ramos

[Related: 2024 Arnold Classic Physique Preview]

[Related: New Study on Protein Timing: Even 100 Grams Per Meal Isn’t Wasted]

New Champion Guaranteed

This contest is assured to crown of a new champion. The two-time reigning champion Erin Banks, who won in 2022 and 2023, will not attempt a second defense. Instead, Banks is prioritizing reclaiming the Olympia title at the 2024 Olympia Weekend in Las Vegas, NV on Oct. 10-13, 2024. Banks placed third to Ryan Terry at the 2023 Olympia.

None of the other Men’s Physique athletes in the Arnold Classic lineup have yet won the title. The winner will be the sixth Men’s Physique champion since it was debuted in 2015. That winner will qualify for 2024 Olympia, if not previously qualified.

Top Contenders

Diogo Montenegro is an early favorite to win this title. He was runner-up to Banks in the 2023 Arnold Classic Men’s Physique contest and placed fifth at the 2023 Men’s Physique Olympia in November 2023.

Emanuel Hunter finished one spot ahead of Montenegro at the 2023 Olympia, which should boon Hunter’s confidence in Columbus.

Corey Morris had a successful 2023 season, winning three pro shows, including the 2023 Pittsburgh Pro show in May. He will start his seventh pro season with his Arnold Classic debut and will aim for gold.

Dark Horses

Vitor Chaves is no stranger to the Arnold Classic stage; he finished fourth in 2023, and ninth at the 2023 Olympia. The two-time DC Pro winner  will likely be in a first callout with the other favorites.

2023 Sur Cup Chile Pro winner Emmanuel Costa placed outside the top 15 at 2023 Olympia but placed outside the top 15, but will aim to make a big splash for his Arnold Classic debut.

Arnold Debuts

Several other athletes will be in the Arnold callouts for the first time, including Mahmood Al-Maghrabi, ninth-year pro Ismael Martinez Dominguez, Jonas Jamena, Vinicius Mateus Vieira Lima, and sophomore pro Andres Ramos.

Any debutant who makes a significant impression on the judges’ scorecards can gain significant star power on a stage of this caliber. If that comes to fruition, it could serve them well throughout the 2024 season.

How to Watch

The 2024 Arnold Classic Men’s Physique prejudging will take place in the Expo at the Greater Columbus Convention Center on Saturday, March 2, 2024. The finals will be in the Battelle Grand Ballroom later that day.

Tickets for the finals can be secured on the Arnold Sports website, and fans who aren’t watching live can catch the action from home for free via their livestream.

Featured Image: @diogomonpro on Instagram

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A promising age-fighting ingredient in Timeline’s products has attracted big-time investors in L’Oréal and Nestlé

Consumer health biotech company Timeline has raised $66 million in a Series D financing round which included strategic investments from L’Oréal and Nestlé.

Switzerland-based Timeline offers nutritional supplements and topical skin health products with Mitopure, a proprietary ingredient (Urolithin A) that promotes healthy aging and is supported by 15-plus years of research, the company says.

The global corporate venture capital fund of L’Oréal led the funding round, which will go towards expanding Timeline’s product categories and markets across food, beauty and health while remaining longevity-focused. 

“This strategic collaboration reflects the breakthrough multidimensional approach that we’ve always believed is necessary to make meaningful advancements for longevity and healthspan,” said Patrick Aebischer, co-founder and chairman of Timeline. “I want to thank L’Oréal, Nestlé and our longstanding investors for their commitment to longevity solutions rooted in the highest level of science.”

Longevity is a new definition of beauty, points out Barbara Lavernos, deputy CEO who leads research, innovation and technology at L’Oréal.

“Longevity is about living healthier for longer, and L’Oréal has been working for a decade to understand and anticipate what this could mean for beauty,” Lavernos said. “Our investment in Timeline is exciting for its potential to transpose key hallmarks of longevity onto skin health and beauty.”

Timeline currently sells soft gel supplements and powder packets to promote energy, strength, and endurance, as well as a serum and day and night creams for the skin for youthfulness and radiance. All of Timeline’s products contain the recommended dose of Mitopure. 

“We have been an investor in Timeline since 2019 and continue to be very impressed with the team and stand behind the exponential potential that the Mitopure technology holds for nutrition to help people age better,” said Anna Mohl, CEO of Nestlé Health Science. “We’re excited to have L’Oréal join as an investor and strategic partner to bring this technology to new heights and extend its applications.”

Timeline’s Mitopure attracted one famous entrepreneur’s mom — Maye Musk, Elon’s mother. The dietitian promoted the company in 2021 when she signed on as spokesperson.

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