Polish powerlifter Krzysztof Wierzbicki is deadlifting unfathomably heavy again. The 110-kilogram lifter shared a video on his Instagram page on Jan. 17, 2024, wherein he pulled a monstrously heavy 510 kilograms (1,124.4 pounds) off blocks in a sumo stance while wearing lifting straps.

While Wierzbicki’s deadlift was not pulled off the floor — meaning that the range of motion from the bottom of the lift to lockout is narrowed — he did not wear a lifting belt. You read that right: Wierzbicki locked out a 510-kilogram deadlift off blocks without any equipment other than lifting straps. Check it out below:

[Related: Brian Le (66KG) Raw Deadlifts 12.5 Kilograms Over the IPF World Record In Training]

Given that Wierzbicki has pulled the heaviest deadlift ever seen on camera — a 502.5-kilogram (1,107.8-pound) sumo pull in April 2022 — it should not come as a surprise that he is continuing to add weight to the barbell.

However, adding 7.5 kilograms (16.5 pounds) in the context of the heaviest-ever-seen deadlift is surprising. To contextualize, it can’t be contextualized. That range was unfathomable, as it was uncharted territory since no human had ever done it. Wierzbicki just almost (read: off blocks) did it.

For reference, below is the video of that 502-kilogram effort:

[Related: Amanda Lawrence (84KG) Squats a 250.5-Kilogram Raw Double]

Wierzbicki did not share his body weight at the time of this remarkable 510-kilogram block-pull. He does, however, appear more muscular than his previous deadlift PR, though camera angles can be deceiving. The 510-kilogram block pull was 4.64 times his 110-kilogram competition body weight.

The closest comparison to this pull is less likely to be found in competitive powerlifting and more likely to be found in the world of competitive strongman. The partial deadlifts performed in strongman are at similar weights; the current Hummer tire deadlift is 549 kilograms (1,210 pounds), locked out by 2020 World’s Strongest Man Oleksii Novikov of Ukraine at the 2022 Shaw Classic.

However, the similarities of Novikov’s record lift more or less end at the weight. Novikov pulled in an equipped conventional stance rather than a nearly raw (straps) sumo stance, and rather than weight plates on the barbell, there were giant treaded wheels intended for a gas-guzzling SUV.

Rauno Heinla holds the all-time 18-inch deadlift world record at 540 kilograms (1,190.5 pounds), scored at the 2023 Tartu Rammumees ja Rammunaine contest in Tartu, Estonia. Similar to Novikov’s lift, Heinla’s was performed in a conventional stance, though only with lifting straps and a weight belt, but with weight plates the size of Vauvillian bicycle wheels.

Wierzbicki is more or less in a league of his own, forging a path into the realm of what is humanly possible with a barbell off the ground. Onlookers can assume Wierzbicki either has the capacity to add more weight to the barbell, eventually remove the blocks, or both.

Featured image: @mr.deadlift on Instagram

The post Krzysztof Wierzbicki Deadlifts 510 Kilograms Beltless Off Blocks In Training appeared first on BarBend.

Curious about what constitutes a “big” forearm? 

Our comprehensive guide dives into the intricacies of forearm size, revealing surprising factors that shape these muscles.

Discover the percentile-based average sizes for both men and women, and the real impact of forearm strength on your overall fitness.

What Are Considered Big Forearms?

For men, a forearm circumference exceeding 14 inches is typically regarded as large (the average is 12.2).

In contrast, women with forearms measuring over 10.5 inches fall (the average is 10.3) into the same category.

These measurements, however, are not set in stone. They’re influenced by factors like height, body composition, and overall muscular development.

Factors Influencing Size

Forearm size is shaped by a blend of genetic, environmental, and lifestyle factors. Genetics play a foundational role, determining muscle composition and potential for growth. However, environment and lifestyle choices can significantly influence this natural blueprint. Regular strength training and specific forearm exercises can markedly increase muscle size.

Conversely, a sedentary lifestyle or lack of targeted exercise can lead to less pronounced forearm development. Nutrition also plays a crucial role; a balanced diet fuels muscle growth and repair.

A Word on Forearm Anatomy

The Forearms consist of two primary bones: the radius and the ulna. These bones support a symphony of muscles divided into two groups: the flexors and the extenders.

The flexors, residing on the palm side, are responsible for curling fingers and bending the wrist towards the forearm. The extenders, on the back of the forearm, facilitate straightening the fingers and wrist.

This musculoskeletal harmony allows for an array of movements, from gripping a barbell to executing a perfect pull-up. Understanding this anatomy is crucial for targeted training and injury prevention.

The Importance of Size and Strength

In the context of overall fitness, forearm size and strength play pivotal roles. Strong forearms enhance grip strength, which is fundamental in Crossfit and weightlifting. A firm grip translates to better control and efficiency in exercises like deadlifts, rows, and kettlebell swings.

Moreover, forearm strength contributes to wrist stability and health. This is vital not only in lifting weights but also in everyday activities. Neglecting forearm development can lead to imbalances and potential injuries.

Average Forearm Size For Men

PercentileCentimetersInches1ST26.310.352ND26.710.513RD2710.635TH27.510.8310TH28.311.1415TH28.811.3420TH29.111.4625TH29.511.6130TH29.811.7335TH30.111.8540TH30.411.9745TH30.712.0950TH3112.255TH31.212.2860TH31.512.465TH31.812.5270TH32.112.6475TH32.412.7680TH32.812.9185TH33.213.0790TH33.813.3195TH34.813.797TH35.413.9498TH35.814.0999TH36.514.37

This data provides a comprehensive overview of the average forearm sizes for men, measured in both centimeters and inches. It spans from the 1st percentile to the 99th percentile, offering a detailed insight into how forearm sizes vary among men.

1st to 5th Percentile (26.3 cm – 27.5 cm / 10.35 inches – 10.83 inches): This range represents the smaller forearm sizes. Men in this percentile have forearms that are significantly below the average.

10th to 25th Percentile (28.3 cm – 29.5 cm / 11.14 inches – 11.61 inches): This segment indicates below-average forearm sizes. Men within this range have slightly smaller than average forearms.

30th to 50th Percentile (29.8 cm – 31 cm / 11.73 inches – 12.2 inches): This is the mid-range, where forearm sizes are around the average. The 50th percentile (31 cm / 12.2 inches) is the median forearm size, representing the middle point of the distribution.

55th to 75th Percentile (31.2 cm – 32.4 cm / 12.28 inches – 12.76 inches): This range indicates slightly above-average forearm sizes. Men in these percentiles have larger than average forearms, but not by a significant margin.

80th to 95th Percentile (32.8 cm – 34.8 cm / 12.91 inches – 13.7 inches): This segment represents larger forearm sizes. Men in these percentiles have noticeably larger forearms than average.

97th to 99th Percentile (35.4 cm – 36.5 cm / 13.94 inches – 14.37 inches): This is the upper extreme, where forearm sizes are significantly above the average. Men in these percentiles have exceptionally large forearms.

Average Forearm Size For Women

PercentileCentimetersInches1ST22.58.862ND22.99.023RD23.29.135TH23.59.2510TH24.19.4915TH24.59.6520TH24.89.7625TH25.19.8830TH25.41035TH25.610.0840TH25.910.245TH26.110.2850TH26.310.3555TH26.510.4360TH26.810.5565TH2710.6370TH27.310.7575TH27.610.8780TH27.910.9885TH28.311.1490TH28.711.395TH29.611.6597TH30.311.9398TH30.712.0999TH31.312.32

This dataset offers a detailed view of average forearm sizes for women, measured in both centimeters and inches, across a range from the 1st to the 99th percentile. It provides insight into the variation in forearm sizes among women.

1st to 5th Percentile (22.5 cm – 23.5 cm / 8.86 inches – 9.25 inches): This range represents the smaller forearm sizes. Women in this percentile have forearms that are significantly below the average.

10th to 25th Percentile (24.1 cm – 25.1 cm / 9.49 inches – 9.88 inches): This segment indicates below-average forearm sizes. Women within this range have slightly smaller than average forearms.

30th to 50th Percentile (25.4 cm – 26.3 cm / 10 inches – 10.35 inches): This is the mid-range, where forearm sizes are around the average. The 50th percentile (26.3 cm / 10.35 inches) is the median forearm size, representing the middle point of the distribution.

55th to 75th Percentile (26.5 cm – 27.6 cm / 10.43 inches – 10.87 inches): This range indicates slightly above-average forearm sizes. Women in these percentiles have larger than average forearms, but not by a significant margin.

80th to 95th Percentile (27.9 cm – 29.6 cm / 10.98 inches – 11.65 inches): This segment represents larger forearm sizes. Women in these percentiles have noticeably larger forearms than average.

97th to 99th Percentile (30.3 cm – 31.3 cm / 11.93 inches – 12.32 inches): This is the upper extreme, where forearm sizes are significantly above the average. Women in these percentiles have exceptionally large forearms.

A Look At Different Bicep Sizes

To do

11.2 inches

13.75 inches

15 inches

18.5 inches

Not gonna lie, might be hard to get 18 inch forearms without “help” (wink wink)

Can You Increase Forearm size?

Yes, you can increase forearm size through training. The muscles in the forearms respond to resistance training just like other muscles in the body. By engaging in specific exercises that target the forearm muscles, you can stimulate muscle growth and strength.

Multiple studies confirm this:

High-intensity training, such as bench press exercises and various forearm flexion-extension exercises, has shown large effects in increasing the size of upper extremity muscles, including the forearm muscles. Specifically, isometric ulnar deviation training significantly increased the size of the flexor carpi ulnaris and radialis muscle size (Yagiz et al., 2022).

Blood flow restricted exercise (BFRE) at low intensities can increase muscle strength as effectively as high-intensity training. In older adults, BFRE training increased forearm girth, suggesting an increase in muscle size (Kim et al., 2017).

Isometric exercise increased the size of forearm veins in patients with chronic renal failure. This suggests that similar exercises could be effective in increasing forearm muscle size (Leaf et al., 2003).

How To Measure Your Forearm Circumference Correctly

Accurately measuring your forearm circumference is essential for tracking your fitness progress. To start, you’ll need a flexible tape measure. Stand with your arm extended and your palm facing upwards. Find the widest part of your forearm, usually about halfway between your elbow and wrist. Wrap the tape measure around your forearm without pulling it too tight or leaving it too loose. Record the measurement to the nearest quarter inch. It’s that simple!

How to Get Bigger Forearms

We have a whole article on how to train your forearms here.

Gaining size in your forearms isn’t just about the exercises you do; it’s also about how you do them and what else you’re incorporating into your routine. First, focus on increasing the intensity of your workouts.

This can mean upping the weight, but also increasing the number of repetitions or sets, or decreasing rest times between sets. Eccentric training, where you emphasize the lowering phase of an exercise, can also be incredibly effective for muscle growth.

Specific Exercises Targeting Forearms

When it comes to resistance training, specificity is key. Hammer curls are excellent for hitting the brachioradialis, a major muscle in the forearm. Similarly, wrist curls and reverse wrist curls directly target the flexors and extensors of the forearms. Incorporating grip strengtheners or using thicker bars can significantly challenge these muscles, leading to increased growth and strength.

Enhancing Your Arm Definition

To improve forearm muscle appearance, focus on both hypertrophy and endurance training.

Incorporate exercises like wrist curls, reverse wrist curls, and farmer’s walks into your routine. These movements target the intricate muscles in the forearms, promoting growth and definition.

Don’t forget the importance of overall arm strength; exercises that work the biceps and triceps indirectly benefit forearm development. Consistency is key here – regular training combined with proper nutrition will yield the best results.

Increase Forearm Vascularity

Enhancing forearm vascularity, or the prominence of veins, is a coveted goal for many fitness enthusiasts. Achieving this requires a combination of low body fat and increased muscle mass. Incorporating exercises that promote blood flow to the forearms, such as high-repetition wrist curls and reverse curls, can be effective. Hydration is also key, as well-hydrated veins are more prominent. Additionally, temporary vascularity can be achieved through heat exposure or exercises that temporarily increase blood pressure to the arms.

Cardio Workouts and Their Impact on Arm Size

Cardio is often pigeonholed as a calorie burner, but its impact on forearm size is noteworthy. Activities like rowing or boxing can significantly engage and tone the forearm muscles. While cardio may not directly increase muscle size like resistance training, it enhances vascular health, leading to better endurance and performance during strength exercises.

FAQs on Forearm Size

If you’ve got a fitness tracker, the number of steps you need to hit to close those rings is often a crisp, clean 10,000. Even if you don’t wear a tracker on your wrist, plenty of smartphones are preprogrammed with an internal tracker with a preset goal of — you guessed it — 10,000 steps a day.

Credit: Bignai / Shutterstock

But do you actually need 10,000 steps a day to improve or maintain your cardio and overall health? We’ll break down the history and update you on the latest, science-based recommendations. Lace up those walking shoes, and let’s get into it.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

First… Why 10,000 Steps?

Getting 10,000 steps a day seems to be the dominant advice in fitness and casual circles alike. Everything from your smartphone and fitness tracker to the wellness challenges in the office encourages it. You may already be aiming to hit that benchmark. 

Why 10,000, exactly? It all started after the 1965 Tokyo Olympics.

[Read More: 10 Science-Backed Benefits of Walking for Strength Athletes]

A Japanese company, Yamasa, created a pedometer called manpo-kei, which translates to “10,000 step meter.” The 10,000-step goal was used as a marketing campaign for the step counter and a public health initiative. Dr. Yoshiro Hatano believed getting 10,000 daily steps would help Japanese people lower their risk of heart disease. (1)

How Many Steps Do You Actually Need?

Since 1965, many step counters and fitness trackers have passed through the market. Perhaps 10,000 remains a memorable and round number for marketing campaigns. Regardless of what’s catchy, several studies set out to find the ideal number of steps you actually need.

Remember that “step count” is largely about aerobic activity level. This means that if you’re unable to walk, there are other ways to fulfill your physical activity recommendations — steps aren’t the only way.

The Centers for Disease Control and Prevention (CDC) notes the following Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services: (2)(3)

150 minutes of moderate-intensity aerobic physical activity, 75 minutes of vigorous-intensity exercise, or a combination of both per week.

Performing muscle-strengthening exercises, like resistance training, on two or more days per week.

According to the CDC, only half of Americans reach the minimum recommendation for minutes of exercise. According to the Mayo Clinic, Americans currently get 3,000 to 4,000 daily steps. In 2010, Americans took 5,900 to 6,900 daily steps, meaning we now get fewer steps. Walking — for folks who can walk — is a generally accessible way to reach these recommendations. (4)(5)(6)

[Read More: How to Level-Up Your Daily Movement, According to Dr. Kelly Starrett]

To meet the Physical Activity Guidelines through steps alone, you’ll need to do some brisk walking to get your heart rate up. Here’s how the numbers break down. (6)

Aim for 8,900 to 9,900 daily steps, five days a week. At least 3,000 steps should be brisk walking for 30 minutes to qualify as moderate-intensity exercise. 

Alternatively, aim for 9,150 to 10,150 daily steps, three days a week. Let 3,250 of your daily steps be in 10-minute increments at a higher heart rate for vigorous-intensity exercise.

Now, 10,000 steps (or about five miles) is a hefty amount of steps each day. It’s certainly not impossible (more on that below). But don’t panic if you can’t hit that number. Research says you don’t have to quite get that many in.

Sedentary people would benefit from getting any number of steps more than they currently get — but let’s break down some recent research trying to nail down the magic number.

A few studies have been published in the Journal of the American Medical Association (JAMA). A 2019 study investigated the link between all-cause mortality and daily steps in older women at an average age of 72. Those who took 4,400 steps daily had a lower mortality risk than those who took 2,700. Benefits increased to 7,500 steps daily; any higher didn’t make a difference. (7)

A study on younger American adults (over 40 but at an average age of 56) was published in JAMA in 2020. It found that taking 8,000 daily steps was associated with a lower risk of all-cause mortality than taking 4,000 daily steps. (8)

A new study on 78,500 British adults aged 40 to 79 (average 61) was published in JAMA in 2022. It found no minimum step count, and all steps up to 10,000 were associated with a lower risk of all-cause mortality and cardiovascular diseases. (9)

A 2023 meta-analysis found that taking at least 2,600 to 2,800 daily steps lowered mortality risk and cardiovascular diseases. Health benefits increased as steps increased to 7,200 and 8,800, then leveled off. (10) 

A 2022 meta-analysis split step benefits by age group. Health benefits for older adults over 60 level off after 6,000 to 8,000 daily steps. For adults under 60, benefits increase until 8,000 to 10,000 steps. (11)

No study has shown that taking more than 10,000 daily steps further decreases the risk of cardiovascular disease and mortality. For older adults, it seems like 7,000 is a good maximum to aim for. Younger adults can benefit from at least 8,000 daily steps. 

It’s important to note that for sedentary people, or anyone who can’t reach these higher numbers, even 2,000 steps a day has been beneficial.

The Benefits of Walking 10,000 Steps (or Just More Than You Are Now)

Walking is often an easy way to get more movement. Moving more is part of a healthy lifestyle and boosts overall health. Whether you’re a stickler for numbers or just want to walk more than you do now, here are the top health benefits of increasing your step count.

Protects Heart Health

Regular bodyweight cardio exercise — any physical activity that raises your heart rate that you perform rhythmically for some time — is well-known to improve your heart health. Cardio helps lower blood pressure and cholesterol and helps prevent heart disease and other cardiovascular diseases. Brisk walking is an example of easy cardio to boost your heart health. (12)

A cardiovascular risk report finds that the average American gets less than two minutes of vigorous-intensity daily exercise. Half of Americans don’t reach the minimum physical activity requirement to protect heart health. The report finds that increasing step count effectively increases general physical activity, leading to better heart health. (6)

Credit: Creativa Images / Shutterstock

[Read More: 30-Minute Treadmill Workouts to Build Stamina and Strength]

The report found by analyzing pedometer statistics that increasing step count was associated with lowering high blood pressure and reducing cardiovascular disease risk. (6)

Boosts Mental Health

All forms of exercise are well-known to help boost mental health. Aerobic exercise can help improve symptoms of depression and anxiety. It boosts your mood and self-esteem and provides a healthy distraction. Exercise helps you cope with stress and the challenges of life. (13)

People with clinical depression may not feel motivated to do an intense workout. Research shows that people at a low fitness level with depression may find moderate-intensity exercise more enjoyable than high-intensity exercise, making them more likely to do it. Evidence shows a 10-minute, low-intensity walk can boost one’s mood. (14) 

[Read More: Study: Fitness in Young Adults Improves Memory, Reasoning, and Problem Solving]

A study was done on 4,500 people aged 19 to 91. In all age groups and genders, getting any physical activity was associated with better mental health and quality of life than people who get zero exercise. (15)

May Help With Weight Loss

Walking for weight loss? If your goal is weight loss; theoretically, you need to burn more energy than you take in. Though it doesn’t work perfectly for everyone, getting more steps is a great way to increase your total daily energy expenditure (TDEE). 

An 18-month weight loss study was done on 280 participants. They were all in a calorie deficit, did physical activity, and monitored their daily step count. The results found that participants who lost more than 10 percent of their body weight after 18 months took 10,000 steps a day. At least 3,500 daily steps were part of moderate to vigorous physical activity of at least 10 minutes. (16) 

[Read More: The Ultimate Guide to Walking for Weight Loss]

The study breaks down step measurements for weight loss. First, they calculated how many steps are in a mile. One mile is about 2,000 steps, and participants walked one mile in about 20 minutes. Walking three miles in 35 total minutes, all at once or split into bouts of at least 10 minutes, plus an extra 6,500 daily steps in non-exercise activity, may help with weight loss. (16) 

Active Recovery for Strength Athletes

Although most studies on the health benefits of walking focus on people with low fitness levels, getting more daily steps also benefits people with high activity levels. Strength athletes, bodybuilders, and regular gymgoers who focus on lifting or high-intensity interval training (HIIT) can also benefit from getting more daily steps.

Taking a low-intensity, steady-state (LISS) walk on a rest day is excellent for active recovery. LISS cardio can improve blood flow and work your heart differently than lifting. Since it’s low-intensity and low-impact, it won’t overly stress your muscles and soft tissues while you recover from your more intense weightlifting or HIIT workouts.

If you hit the gym hard every day for a few hours but spend the rest of the day sitting at work, you could still benefit from taking more daily steps for heart health, mobility, and blood flow.

[Read More: Everything You Need to Know About the 12-3-30 Workout]

Tips to Get More Steps During the Day

Ready to walk more? Here are our top tips for getting your daily step count up. 

Find Your Baseline

Before making a change, find out where you are with your current daily walking habits. Your smartphone is likely already tracking your daily step count, though it only tracks while you are holding it. Still, it’s a good place to find your general baseline.

Get a Fitness Tracker

Take it a step further by getting a pedometer or wearable fitness tracker. Then, you’ll track your daily steps without carrying your phone around. Seeing your daily steps every day can encourage you to increase them.

Credit: Prostock-studio / Shutterstock

[Read More: Walking Vs Driving — New Survey Suggests ⅓ of Americans Would Rather Drive Than Walk 5 Minutes]

A study published in JAMA found that using a pedometer is associated with more physical activity, lower blood pressure, and lower body mass index (BMI). (17)

Set an Attainable Goal and Make Incremental Changes

If you currently get 2,000 steps a day and want to make it to 10,000, make daily incremental changes. Add 3,000 steps per day for a week, and build up slowly. (6)

Schedule Your Walks

You can get your extra 3,000 steps per day by adding a 30 to 35-minute moderate-intensity walk to your day. If you are busy, look at your schedule and carve out times and places that you can fit in your walks.

Walk before work, during a lunch break, or after work.

Walk with friends, family, or pets. Bring your child in a stroller or walk your dog.

Find convenient areas to walk outside. If it’s cold or you don’t have any, walk at an indoor mall or large store.

Walk at the gym on a treadmill. Get a treadmill for your home or a small walking pad.

Here are some types of treadmills you might want to consider to help you with this endeavor:

The 6 Best Under-Desk Treadmills of 2024

The 8 Best Walking Treadmills of 2024

10 Best Treadmills for Your Home Gym of 2024

The 8 Best Budget Treadmills (2024 Update)

Increase Your Non-Exercise Daily Activity

Outside of a structured, moderate-intensity walk, you can also increase your daily steps by getting more movement throughout your day.

Get up from your desk at least once per hour. Walk around the room or even in place for a few minutes.

Walk while talking on the phone.

If you live in a city or walkable area, walk for transportation when it’s safe and available. Taking public transportation also increases your daily steps.

If you drive everywhere, choose a parking spot farther from your destination to get some more steps.

Endeavor to take the stairs going down. Take them going up as well for more steps (and a cardio vibe).

FAQs

Here, we’ll answer some takeaway questions on the magic number: 10,000 steps.

References

Bassett DR Jr, Toth LP, LaMunion SR, Crouter SE. Step Counting: A Review of Measurement Considerations and Health-Related Applications. Sports Med. 2017 Jul;47(7):1303-1315. 

CDC (2022, June 2). How much physical activity do adults need? Centers for Disease Control and Prevention. 

Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).

CDC (2022, April 27). Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. Centers for Disease Control and Prevention. 

Mayo Clinic (2020, March 23). 10,000 steps a day: Too low? Too high? 

Tudor-Locke C. Steps to Better Cardiovascular Health: How Many Steps Does It Take to Achieve Good Health and How Confident Are We in This Number? Curr Cardiovasc Risk Rep. 2010 Jul;4(4):271-276. 

Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019;179(8):1105–1112.

Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160.

del Pozo Cruz B, Ahmadi MN, Lee I, Stamatakis E. Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality. JAMA Intern Med. 2022;182(11):1139–1148.

Stens, N. A., Bakker, E. A., Mañas, A., Buffart, L. M., Ortega, F. B., Lee, D., Thompson, P. D., Thijssen, D. H., & Eijsvogels, T. M. (2023). Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events. Journal of the American College of Cardiology, 82(15), 1483-1494. 

Paluch AE, Bajpai S, Bassett DR, Carnethon MR, Ekelund U, Evenson KR, Galuska DA, Jefferis BJ, Kraus WE, Lee IM, Matthews CE, Omura JD, Patel AV, Pieper CF, Rees-Punia E, Dallmeier D, Klenk J, Whincup PH, Dooley EE, Pettee Gabriel K, Palta P, Pompeii LA, Chernofsky A, Larson MG, Vasan RS, Spartano N, Ballin M, Nordström P, Nordström A, Anderssen SA, Hansen BH, Cochrane JA, Dwyer T, Wang J, Ferrucci L, Liu F, Schrack J, Urbanek J, Saint-Maurice PF, Yamamoto N, Yoshitake Y, Newton RL Jr, Yang S, Shiroma EJ, Fulton JE; Steps for Health Collaborative. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022 Mar;7(3):e219-e228. 

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135.

Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. 

Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111.

BERTHEUSSEN, GRO F.1; ROMUNDSTAD, PÅL R.2; LANDMARK, TORMOD3; KAASA, STEIN4; DALE, OLA5; HELBOSTAD, JORUNN L.6. Associations between Physical Activity and Physical and Mental Health- A HUNT 3 Study. Medicine & Science in Sports & Exercise 43(7):p 1220-1228, July 2011. | 

Creasy SA, Lang W, Tate DF, Davis KK, Jakicic JM. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial. Obesity (Silver Spring). 2018 Jun;26(6):977-984. 

Bravata DM, Smith-Spangler C, Sundaram V, Gienger AL, Lin N, Lewis R, Stave CD, Olkin I, Sirard JR. Using pedometers to increase physical activity and improve health: a systematic review. JAMA. 2007 Nov 21;298(19):2296-304. 

Zeratsky, K., R.D., L.D. Walking: Is it enough for weight loss? – Mayo Clinic. Mayo Clinic.

Featured Image: Credit: Bignai / Shutterstock

The post Is 10,000 Really the Magic Number? The Science Behind Taking 10,000 Steps a Day appeared first on BarBend.

For those in the Northern Hemisphere, summer is still many months away. But as the saying goes, summer bodies are built during the winter. If you’re bulking now, you should plan to get your abs popping come beach season.

Enter coach and content creator Jeff Nippard, who, on Jan. 15, 2024, published a YouTube video detailing how to “mathematically guarantee” that you lose enough body fat to reveal your abdominal muscles come summer. 

The latest exercise science research and best clinical practices drive Nippard’s three-pronged approach to body fat loss. Here’s a breakdown: 

[Related: What To Eat After a Workout — Finding the Right Nutrition Sources]

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Jeff Nippard: How To Get Abs By Summer

Like any personal trainer worth their salt, Nippard acknowledges that cutting weight until you can see visible abs is a multifaceted task. According to Nippard, workouts, nutritional habits, and dietary supplements of choice all play a role in the appearance of your body. 

Step 1 — Training

“It’s popular these days to say that ab training is a waste of time, but I disagree,” Nippard says, citing the fact that enhancing the hypertrophy of your ab muscles will make them more visible to the naked eye regardless of how much body fat you have.

To that end, Nippard suggests simplifying your ab workouts to just two movements: the cable crunch and the hanging leg raise. His suggested ab workout routine looks something like this:

Day 1: Cable Crunch 3 x 10-12, Hanging Leg Raise 3×10-20

Day 2: Cable Crunch 3 x 10-12, Hanging Leg Raise 3×10-20

Nippard recommends avoiding circuit training or exclusively using bodyweight ab exercises, arguing that many of these moves involve more than just the target muscle. This idea is supported by real science — one 2009 study alleges that using stabilization-challenging tools like BOSU balls during your ab workouts won’t make them any more effective at developing your abs. (1) 

Nippard also briefly touches on cardio, recommending low-intensity cardio sessions such as using the elliptical or even walking a few times a week. Some studies have shown better fat loss outcomes in participants who did both strength training and cardio. (2)

Step 2 — Nutrition

No matter how you slice it, you won’t have visible abs without dialing in your nutrition and maintaining a calorie deficit with the proper macronutrients. That said, figuring out the exact amount of calories to eat to lose weight fast isn’t always easy (the same goes for protein, carbohydrates, and fat). 

Nippard recommends the following shorthand techniques for identifying the correct amount of nutrition to help bring out your abs: 

Calories: Multiply your current body weight in pounds by 10 to 20 to find your calorie deficit target.

Protein: Multiply your target body weight by .8 to 1; that’s how many grams of protein you should eat each day.

Fat: Eat at least 50 grams per day.

As long as you hit your protein and dietary fat targets, any “leftover” calories below your quota can go towards whatever you want.

You may want to opt for some dietary carbs, even if you’re trying to lose fat; carbohydrates power your workouts in the gym, and studies show that going low-carb isn’t necessarily more effective for losing fat than any other type of diet. (3)

Step 3 — Supplements

The third prong of Nippard’s approach to fat loss involves supplementation. Dietary supplements are meant to do just that — supplement an already-existing meal plan. 

With that in mind, Nippard recommends a few key supplements that might help improve your rate of fat loss or make the experience more bearable overall: 

Whey Protein: Nippard touts whey protein supplements as a convenient, practical way to help you hit your daily protein goals. Studies also show that higher protein intakes help mitigate or prevent muscle loss during diets. (4)

Creatine: Nippard cites creatine as a safe way of boosting in-gym performance while dieting. Creatine has been extensively studied and has been shown to aid in muscle recovery. (5)

Caffeine: You may experience a benefit from adding caffeine in, according to Nippard. Caffeine has a small thermogenic (energy-burning) effect, which appears to be true, as one meta-analysis concluded that caffeine might “promote body fat reduction.” (6) 

While Nippard didn’t recommend any other supplements, to be extra thorough, you may want to add in a couple more. First, during periods of caloric restriction, you may potentially experience some nutrient deficiencies. A good multivitamin might be a wise pickup. Further, depending on your eating behaviors, adding a fiber supplement could be helpful. Dietary fiber has been shown to help suppress hunger and control cravings. (7)

Your Takeaway

Nippard’s approach to fat loss isn’t anything groundbreaking. It’s been long understood that to shed body fat, you must move more, eat less, and recover well. That said, Nippard’s 3-part plan is concise and efficient and may help you get visible abs by summer. 

References

Willardson, J. M., Fontana, F. E., & Bressel, E. (2009). Effect of surface stability on core muscle activity for dynamic resistance exercises. International journal of sports physiology and performance, 4(1), 97–109. https://doi.org/10.1123/ijspp.4.1.97

Morze, J., Rücker, G., Danielewicz, A., Przybyłowicz, K., Neuenschwander, M., Schlesinger, S., & Schwingshackl, L. (2021). Impact of different training modalities on anthropometric outcomes in patients with obesity: A systematic review and network meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 22(7), e13218. https://doi.org/10.1111/obr.13218

Barber TM, Hanson P, Kabisch S, Pfeiffer AFH, Weickert MO. The Low-Carbohydrate Diet: Short-Term Metabolic Efficacy Versus Longer-Term Limitations. Nutrients. 2021 Apr 3;13(4):1187. doi: 10.3390/nu13041187. PMID: 33916669; PMCID: PMC8066770.

Areta, J. L., Burke, L. M., Camera, D. M., West, D. W., Crawshay, S., Moore, D. R., Stellingwerff, T., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit. American journal of physiology. Endocrinology and metabolism, 306(8), E989–E997. https://doi.org/10.1152/ajpendo.00590.2013

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Tabrizi, R., Saneei, P., Lankarani, K. B., Akbari, M., Kolahdooz, F., Esmaillzadeh, A., Nadi-Ravandi, S., Mazoochi, M., & Asemi, Z. (2019). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Critical reviews in food science and nutrition, 59(16), 2688–2696. https://doi.org/10.1080/10408398.2018.1507996

Borkoles E, Krastins D, van der Pols JC, Sims P, Polman R. Short-Term Effect of Additional Daily Dietary Fibre Intake on Appetite, Satiety, Gastrointestinal Comfort, Acceptability, and Feasibility. Nutrients. 2022 Oct 10;14(19):4214. doi: 10.3390/nu14194214. PMID: 36235865; PMCID: PMC9572413.

Featured Image: Jeff Nippard on YouTube

The post Jeff Nippard Explains How To Get Abs by Summer, Using Science appeared first on BarBend.

Tony Pearson, famed for his aesthetic physique, symmetry, and electrifying stage presence, clinched the World Bodybuilding Guild (WBBG) Pro Mr. World and WBBG Olympus in 1979. A year later, he scored gold at the National Amateur Body-Builders’ Association (NABBA) Pro Mr. Universe contest. He boasts six World Mixed Pairs Championship crowns (1982-86, 1988) and won the 2020 AAU Mr. Universe Masters at age 63. 

On the Jan. 12, 2024, episode of The Mike O’Hearn Show, the show’s namesake sat with Pearson to discuss Pearson’s unique training approach and hear Pearson’s tips for building a chiseled physique. Check out the interview below, courtesy of Generation Iron’s YouTube channel:

[Related: How Breon Ansley Uses Unilateral Training to Balance His Legs]

The Art of Bodybuilding

Pearson likened building muscle to creating art. He encouraged visualizing the desired physique before resistance training.

Every cut, every striation you see, I created it… it’s kind of like art; you’re sculpting yourself.

Addressing genetic constraints, Pearson acknowledged that despite favorable structure, he initially lacked muscle mass and put in considerable effort to build it. Pearson stressed the importance of building a balanced and symmetrical physique to achieve an ideal bodybuilder’s silhouette. 

Pearson highlighted the importance of a personalized approach to dieting and muscle building. In his prime, Pearson followed a rigorous training regime. During a contest prep, he trained twice daily for 20 consecutive weeks. Such discipline, he noted, is essential for achieving a chiseled physique.

You keep your mouth shut and go do your work and see what happens on stage. I’ve lost more shows than I won, but I keep coming back.

[Related: Mr. Olympias Unite: Hadi Choopan and Phil Heath Train Back Together]

[Related: Train Chest Like Bodybuilding Legends Branch Warren and Johnnie Jackson]

The Importance of Posing and Performance

Pearson shed light on the significance of posing in bodybuilding. He described posing as art, where the bodybuilder is both the artist and the canvas. Learning to pose to properly display a physique’s strengths is just as important as the quality of the physique.

It’s a lot of work and rehearsal time; getting those poses together.

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

The Role of Passion and Commitment

According to Pearson, loving the sport is key to a long bodybuilding career. He described bodybuilding as a labor of love, a fight against naysayers, and a journey of self-improvement. Pearson’s almost five-decade-long bodybuilding career is a testament to his commitment.

“It’s love. You have to love what you do,” said Pearson. “To me, it was a fight…I lasted 20 years up there and just kind of walked away from it, but I still do it. I always felt that [the judges] wanted me to go away and placed me really low, but I refused to go away… I said, ‘OK, I will use this as energy when I train.’”

Pearson encouraged aspiring bodybuilders to find their passion, work hard, and stay true to their vision. Success in bodybuilding isn’t only about competition accolades; bodybuilding a way of life.

Featured image: @tonypearson87 on Instagram

The post Tony Pearson on Bodybuilding: “It’s Art” appeared first on BarBend.

On Jan. 16, 2024, Rogue Fitness announced its first challenge of 2024, “The Thunder Challenge.” Participating athletes will be challenged to perform a forward dumbbell hold for the longest possible time. Whoever established the longest hold will be declared the winner, with tiebreakers determined by bodyweight.

Rogue Fitness’ “The Thunder Challenge”

For time:

Forward Dumbbell Hold

Rx’d Division — Men: 50 pounds | Women: 35 pounds

Scaled Division — Men: 35 pounds | Women: 20 pounds

Athletes may make as many attempts during their challenge video as they like. Video submissions may not exceed 10 minutes.

Tiebreaker: lower bodyweight ranks higher.

The competition begins at 9 a.m. EST on Jan. 19, 2024. Score submissions are due by 8 p.m. EST on Jan. 29, 2024.

[Related: What Running, Training, and Diet Looks Like For Elite Hybrid Athlete Nick Bare]

Athletes must be at least 14 years of age to participate in The Thunder Challenge. Registration is available at www.roguefitness.com/challenges. During the challenge, the use of chalk and a weightlifting belt is permitted. Shoes must be worn during a participant’s front hold attempt(s). Wrist wraps, elbow or knee sleeves, gloves, lifting straps, elbow or knee wraps, and tape are not permitted.

Per the Rogue Fitness website, “A $10 entry fee gets you into the competition; $30 gets you entry and an official Rogue Challenge t-shirt. Once you’ve completed your challenge attempt, submit your time and video evidence using the instructions in the Beyond the Whiteboard app.”

The winners of each division will receive a $2,500 prize, a ROGUE Anvil Grip and Loading Pin.

Featured image: @roguefitness on Instagram

The post Rogue Fitness Announces “The Thunder Challenge” appeared first on BarBend.

Whether you’re a powerlifter, strongman, weightlifter, a CrossFitter, or bodybuilder, you know about the big three; the bench press, deadlift, and squat. There is, however, one more movement that you should consider a must-do — the overhead press. A staple in every strength sport, the overhead press has more aliases than Danny Ocean.

You may know it as the shoulder press, strict press, military press, or standing press. Whatever you call it, the benefits remain the same: more upper-body strength, specific carryover to various strength sports, and bigger shoulders. Here’s how to do a proper overhead shoulder press, plus all of its variations and benefits.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

Video Guide

Check out this video tutorial on how to perform the overhead press — performed by Jake Boly and coached by strength coach and strongman Joey Szatmary.

[Related: The Best Pre-Workout Supplements for Muscle Gain, Weight Loss, and More]

How To Do the Overhead Press

Below is a step-by-step guide on how to perform the overhead press using a barbell. Bear in mind that this exercise is sometimes called the “military press”, categorized by placing your feet under your hips in contact with each other.

[Read More: 5 Overhead Press Benefits]

Equipment Needed: You’ll need a barbell and some weight plates. If the bar gets heavy enough, you might want to also use a squat rack to hold the barbell at shoulder level.

Step 1 — Set a barbell in the J hooks of a power rack so that the bar is level with your upper chest. Set your hands on the barbell so that they’re slightly wider than shoulder width apart. You want the barbell to sit in the meat of your hands, or palms.

Step 1 — Unrack the barbell, keeping your wrists stacked over your elbows, and your elbows tucked in. Take two steps back from the rack and set your feet are roughly shoulder-width apart. 

Step 1 — Press the barbell by tilting your head back and pushing it upward and slightly back. Once the barbell passes your head head, continue extending your elbows while pushing your head “back through” to a neutral position.

Coach’s Tip: The overhead press isn’t a glute exercise, but you should still contract your buttocks to stabilize your hips. 

Overhead Press Variations

The overhead press is a highly technical movement and shouldn’t be taken lightly when first learning its form. To help progress you to perfect presses, we recommend working with some overhead press variations below.

Dumbbell Overhead Press

[Read More: 10 Overhead Press Commandments]

Why Do It: The overhead press with dumbbells is a great first option for learning the overhead press. Dumbbells are slightly easier to work with when it comes to nailing the overhead press form and joint sequencing. The dumbbell press is also a good option if you feel intimidated by the barbell or don’t have access to one. 

Equipment Needed: You’ll need an adjustable bench or a low seat as well as a pair of dumbbells. 

Sit up against a bench or low seat with a pair of the best dumbbells resting on your knees.

In one swift motion, “kick” the dumbbells up one at a time to shoulder level and hold them with your arms bent and your elbows pointed to the sides.

Inhale, brace your core, and push your upper back against the bench to stabilize your body.

Then, push the dumbbells up and inward until your arms are parallel and pointing directly at the ceiling. 

Push Press

[Read More: The Differences Between the Push Press Vs. Overhead Press Explained]

Why Do It: Push presses are a weightlifting accessory exercise, but you can do them to improve your overhead stability or to add some extra power to your standard shoulder workouts. Push presses also involve your legs to a degree, so you can somewhat consider them a full-body movement.

Equipment Needed: You’ll need a barbell and, ideally, bumper plates in case you need to drop the bar quickly.

Stand upright with the barbell held in the front rack position and your feet under your hips.

Inhale, brace your core, and then slowly sink down into a high quarter squat position.

Rapidly change direction, driving your legs hard into the floor.

Fully extend your hips, knees, and ankles in one motion to push the bar off your shoulders without relying on your arms. 

As the bar leaves your shoulders, tilt your head backward out of the way and allow it to fly past your head. 

Once the bar has cleared your head, engage your triceps to extend your arms and lock the bar out overhead.

Shoulder Pin Press

[Read More: Avoid These 5 Common Overhead Press Mistakes]

Why Do It: This overhead press variation is done in a squat rack with a barbell resting on pins at the chin level. The starting height can vary based on the sticking point of your overhead press or area of weakness. This is a good way to develop concentric strength, address sticking points, and overload a specific angle for increased strength or emphasis on a muscle.

Equipment Needed: You’ll need a barbell and a squat stand or power rack with adjustable safety arms to hold the bar at a certain height.

Set a bar up in a squat rack with the safeties adjusted such that the bar rests at roughly eye level or even slightly above.

Situate yourself under the bar and grip it with your normal pressing grip.

Brace your core and push the bar off the safety arms to a locked-out position overhead.

Lower it back down slowly with your normal technique until it comes to a stop on the safeties once again.

Overhead Press Alternatives

Below are three overhead press alternatives that you can do to increase strength, power, and hypertrophy or add variety to your workout routine.

Landmine Shoulder Press

[Read More: Seated vs. Standing Shoulder Press: How to Know Which One Is Right for You]

Why Do It: Outside of performing the overhead press with dumbbells, the landmine press is another fantastic shoulder press variations for accumulating more volume. This variation is fantastic because it loads the shoulder joint differently from the directly overhead axial (on-the-spine) loading that comes with the standard overhead press. 

Equipment Needed: You’ll need a barbell and a landmine fixture for this one. Or, you can wedge the end of a bar into the corner of a room. 

Set a barbell into the landmine attachment or the corner of a room and load it with weight if desired.

Stand facing the free end of the bar and pick it up with your working arm. Hold it at shoulder height with your upper arm bent and tucked against your torso.

Press the end of the bar up and away from your body.

Z Press

[Read More: Z Press vs Overhead Press – Which Is Best for Strength and Sport?]

Why Do It: The Z Press is a seated overhead press with dumbbells (or kettlebells or a barbell) that targets the upper body pressing muscles, along with the core and hips. Since you’re in a seated position while performing the Z Press, the body has to work exceptionally hard to stabilize itself for success. If you’re trying to improve hip mobility, core strength, and pressing mechanics, then employ the Z Press into your shoulder workouts as an accessory. 

Equipment Needed: You’ll need a barbell and a power rack with adjustable safety arms or J hooks.

Set the hooks of a squat rack (or the safety arms) at about eye level if you were sitting down on the floor, then place the bar on the hooks or safeties.

Sit on the floor with your legs extended in front of you and grab the bar with your normal pressing grip. It should be very close to your face.

Inhale, brace your core, and maintain a tall torso. Then, press the bar off the rack to an extended position over your head. 

Who Should Do the Overhead Press

The overhead press isn’t for everyone, but it almost is. If you’ve been sold on the movement, double check to make sure you fall into one of these categories before you make a run for the squat rack. 

Strength and Power Athletes

Strength and power athletes use the renegade row to increase shoulder and upper body strength, muscle hypertrophy, and scapular stability. Powerlifters can use it as an accessory to develop their bench press, while Olympic lifters and strongmen both take weighted implements overhead all the time as part of their sport.

As such, working the overhead press, especially with a barbell, is a great way to mimic the demands of your competition movements. 

General Populations

For the same reasons listed above, any gymgoer can benefit from this movement. The overhead press will add more mass to your shoulders (if that’s your goal), improve any other pressing movement in your repertoire, and enhance your ability to reach overhead, which is a basic movement pattern that you engage in daily. 

Bodybuilders

If you aspire to look better — or step onto a bodybuilding stage — at some point, you’ll need big shoulders. They cap off your torso and help improve your v-taper, so you should probably have at least one form of vertical press in your bodybuilding workout plans.

You may not need the standard, standing barbell version of the press, but it’s always a safe jumping-off point. 

Overhead Press Sets and Reps

The press is versatile. You can use it to build upper body strength, beef up your shoulder muscles, or help you prepare for any real-world task life throws at you. As such, you need to ensure that your programming matches your goal. Here are a few different ways to implement overhead pressing.

To Gain Muscle Mass: 3 to 4 sets of 6 to 8 reps, at a moderate rate of perceived exertion.

For Max Strength: 5 to 8 sets of 3 to 5 reps, with at least two minutes’ rest in-between. 

As a Beginner: 3 sets of 5 reps, with a light weight and strong focus on your technique. 

Benefits of the Overhead Press

There are a ton of reasons why you should be overhead pressing regularly. Below are four of the many reasons why the overhead press should be a staple in your workout program. 

Upper-Body Strength

In general, the overhead press is one of the best movements for obtaining upper body strength as a whole. Compared to other pressing movements, the overhead press will target the most muscles, translating to total body pressing strength. Outside of hitting the prime movers (the deltoids), the overhead press will also hit a plethora of stabilizers and synergist muscles.

Most Bang for Your Buck

If you’re tight on time and need to cut your workout short, the overhead press should be at the top of your list. Since this movement targets so many muscles, it’s a great option for lifters that want the most bang for their buck at the gym. As opposed to isolation pressing exercises which can be limited in nature, the overhead press has a much higher ceiling for total growth and progression.

In short: Why target just your shoulders or triceps when you could hit your shoulders and triceps (and chest and upper back) with one movement? 

Application to Strength Sports

If you compete in strength sports, especially strongman, weightlifting, and CrossFit, then you should be overhead pressing — even powerlifters can benefit from overhead pressing in their off-seasons. This movement will have carryover to total body strength when moving barbells overhead, a must for nearly every strength sport.

Muscles Worked by the Overhead Press

The below muscle groups are strengthened and trained during the barbell overhead press. Many of the same muscle groups are also targeted when performing the overhead press with kettlebells and dumbbells.

Credit: Rido / Shutterstock

[Read More: The Untold History of the Overhead Press]

One small difference that comes with the overhead press than isolation exercises and other pressing variations is that it can be a fantastic movement for passively targeting the core. Though they’re not mentioned below, the quads, glutes, and core muscles will all need to work to stabilize the body when moving weight from a dead stop position to overhead.

Shoulders (Deltoids)

The shoulders are the primary muscle group used when performing overhead pressing, specifically the anterior head of the deltoid.

Triceps 

The triceps are responsible for elbow extension during the pressing movements. The triceps become more involved at later stages of the overhead press and aid in elbow lockout of the overhead press. 

Upper Pecs 

The upper pecs assist the shoulders and triceps in the pressing of the weight overhead, specifically during the initial phase of the lift. The greater degree of back extension (leaning backward) in the setup, increases upper pec usage (similar to that of an incline barbell bench press)

Scapular Stabilizers 

Overhead pressing is dependent on scapular stability muscles to help create tension to support the shoulders, triceps, and upper pecs. 

Proper shoulder stabilization will also help position the barbell properly overhead and minimize injury compared to a more unstable scapular position.

Common Overhead Press Mistakes

The overhead press is a movement that comes with a lot of small moving parts, so here are a few do-nots to keep in mind as you’re executing the movement. 

Pressing Around the Head

The first overhead press mistake lifters can run into is pressing around the head, which is when one shifts the bar path to accommodate one’s head position. Typically, shifting the bar path means the joins won’t be stacked, and if they’re not stacked on each other, you won’t be as strong and stable. 

Gripping the Bar Too Wide

Another common mistake is gripping the barbell too wide. A grip that is too wide can reduce your power output from the set as you’re essentially taking the prime movers and putting them into disadvantageous positions.

For a good rule of thumb, your forearm should be perpendicular to the barbell when you’re in the middle of your press. 

Assuming a Narrow Stance

A narrow stance can, often, cause lifters to lose stability and balance, so bringing one’s stance wider is often a better bet for success. Again, play around with this and pay attention to how you feel while pressing. A little narrow is okay, but you should feel grounded and strong. 

Press the Issue

Everyone likes to bench. Taking a bar off your torso and to arm’s length is all well and good when you’re lying down, but doing so while standing is another beast altogether.

The standing overhead press separates the wheat from the chaff in the gym. It challenges your stability and control from head to toe — literally. If you’re looking for a lift that commands attention in the weight room, helps you develop rock-solid bodily control and big muscles, you needn’t look any further. Step into the ring and get to it. 

FAQs

There’s no shame in having a few lingering questions about the overhead press. With so many moving parts, you want to make sure you’re getting it right from the get-go. 

Featured Image: Dragon Images / Shutterstock

The post How to Overhead Press: Technique, Variations, and Benefits appeared first on BarBend.

Hybrid training, which combines two distinct methodologies to improve strength and endurance, is gaining widespread popularity. Army veteran, entrepreneur, and content creator Nick Bare is helping lead the hybrid training charge.

On Jan. 5, 2024, Bare published a video on his YouTube channel wherein he shared his daily training, detailing how to balance running, strength training, and diet. Check it out below: 

Morning Run

Bare’s day begins with proper fueling. He typically eats a carb-rich pre-run meal, such as sourdough toast or a BPN (Bare’s company) energy bar.

However, on the day of recording, Bare drank two scoops of G.1.M Sport (an endurance supplement) for 40 grams of carbohydrates and 700 milligrams of sodium. This pre-run nutrition is integral to Bare’s routine, setting the stage for his average 45 weekly miles.

Bare ran eight miles at a 7:20 minute per mile pace, burning 1,042 calories in 58:42.

Breakfast

Post-run, Bare consumed a supplement stack that featured a mix of BPN’s reds and greens powders, multivitamins, joint support, and omega-3s before eating breakfast.

Bare’s breakfast featured a balanced protein, healthy fats, and carbohydrates: three breakfast tacos with cassava flour tortillas, two whole eggs, and one cup of egg whites topped with hot sauce and accompanied by a bowl of fresh fruit.

Lunch

For lunch, Bare headed to Greenery Co., a local Nashville eatery, for a bowl of spring mix lettuce, wild rice, double chicken, beets, butternut squash, pumpkin seeds, tomatoes, pickled onions, olives, cucumbers, and a light balsamic vinaigrette.

Strength Training Workout

Here is a snapshot of Bare’s leg workout:

Leg Extensions

Lying Leg Curls

Barbell Squats

Barbell Walking Lunges

Bare opened with leg extensions and leg curls to pre-exhaust the legs — a technique to make subsequent compound exercises more challenging. The centerpiece of Bare’s strength training session was the barbell back squat, comprising five sets of five reps with 315 pounds. The session closed with four sets of barbell walking lunges. 

Bare acknowledged that combining running and weightlifting, particularly lower body exercises, can be challenging. When planning a heavy lower body strength day with the intent to hit a PR, Bare skips the morning run.

Over time, Bare has adapted to the combination of running and strength training but ensures sufficient time between the morning run and the afternoon strength session.

Bare emphasized the importance of nutrition. He consumes sufficient calories and carbohydrates between his run and his workout to replenish energy and promote recovery.

Post-Workout Nutrition & Dinner

After the strength training session, Bare refueled with whey protein and a slice of sourdough bread topped with crunchy almond butter and raw, unfiltered wildflower honey. Bare’s dinner had carbs and protein aplenty via spaghetti, meatballs, and sausages, topped with grated Parmesan and marinara sauce.

More Hybrid Training Content

Kristi Eramo O’Connell Explains Hybrid Training for Athletic Performance

How and Why Hybrid Athlete Fergus Crawley Eats 4,894 Calories Per Day During a Cut

2024 HYROX Elite 15 Season — Major Races Schedule Revealed & Chicago Preview

Featured image: @nickbarefitness on Instagram

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