Monday, February 26, 2018

Three Steps to Better Time Management for Busy Strength Athletes

Win a Werksan LionFit Barbell!

Getting strong takes hard work, dedication, sweat, and the right equipment. While you’ll have to put in the work on those first three points, BarBend and Werksan USA are here to help you out with the last bit. That’s why we’re teaming up to give one lucky winner a 20kg Werksan LionFit Barbell, valued at $495!

This is the giveaway of a lifetime, and you can enter below for your chance to win. Take your training up a notch with equipment that works as hard as you do.

[Stay up to date on all things weightlifting with BarBend news, tips, and analysis in the sport HERE!]

Werksan LionFit BarBell Giveaway

The post Win a Werksan LionFit Barbell! appeared first on BarBend.

Powerlifter Sean Green Deadlifts a Massive 415kg (915 lb) Double for a PR

Upright Row With Dumbbell: Muscles Worked, Exercise Video, and Benefits

Check Out This 2-Minute Documentary on Iraq’s Female Weightlifters

These female weightlifters are training with the goal to win medals — and to have a source of income.

Al Jazeera has released a quick two-minute documentary about the challenges faced by Iraq’s female weightlifting team. The clip was filmed at their gym in the notoriously violent and conservative Sadr City and involves interviews with the team’s star -90kg athlete Huda Salim Al-Saedi, who holds multiple Iraqi records in the sport, and team coach Abbas Ahmed, who doesn’t hold back as he discusses the financial hardships the team faces.

The best quote definitely comes from Salim:

Some say I challenge men, that women don’t do weightlifting. I tell them women can do everything that men can do. If they participate in this sport then so can we. There’s no difference between us.

It’s also interesting that in a nation where the average monthly income per capita is about $330, Salim takes home $750 a month and the rest of her team earns $500, making the sport a source of income and empowerment for the women.

“Thank to this sport, I earn for myself and my family,” says team member Khadija Ismail. “And in this gym here, we become champions.”

[Check out another compelling short documentary from Al Jazeera about a 70-year-old’s last powerlifting meet.]

Image via Al Jazeera English on Facebook.

Iraq didn’t send any women to the 2016 Olympics in Rio de Janeiro — just one male qualified, -105kg athlete Salwan Jassim Abbood, who placed ninth. But the -90kg Huda Salim won bronze at the 2017 Asian Weightlifting Championships with a 90kg snatch and set three Iraqi records at the 2017 Asian Indoor and Martial Arts Games in Turkmenistan with a 94kg snatch, 115kg clean & jerk, and 209kg total.

According to a fascinating photo essay of the gym on the Washington Post, the team trains every day for roughly three hours except on Fridays, which is usually a day off in Muslim countries.

Before lifting the most challenging weights, Salim shouts “Oh Hussain,” invoking one of the main figures of Shiite Islam, Hussain ibn Ali. “It is like a blessing,” she says.

Featured image via Al Jazeera English on Facebook.

The post Check Out This 2-Minute Documentary on Iraq’s Female Weightlifters appeared first on BarBend.

Russian Dips – Muscles Worked, Exercise Demo, and Benefits

Rogue Fitness Competition Kettlebell Review

Why Olympic Weightlifting Makes You Better at Practically Any Sport

Trideer Lifting Gloves Review

Doctor’s Best Creatine Review — Creapure® for Cheap?

Friday, February 23, 2018

Need a Lift? Watch CJ Cummings’ 2018 “Road to the Arnold” Video

Powerlifter Stefanie Cohen Deadlifts 507 lbs for a 4x+ Bodyweight Triple

Martins Licis PRs His Steinborn Squat With a 506lb Double, Plans to Break World Record

I Know You Can Jump, But Can You Land?

18.1 CrossFit® Open Workout Tips From Top Athletes and Coaches

And just like that, we’re back for another year of CrossFit® Open workouts. Last night, Dave Castro kicked off and announced CrossFit Open Workout 18.1 from São Paulo, Brazil. After the announcement, we got to see 2013 Games champion Sam Briggs take on 2017 seventh-place Games finisher Kristin Holte in a head-to-head 18.1 workout showdown.

In case you missed the announcement, CrossFit Open workout 18.1 is as follows.

Start: Athletes start on a 3, 2, 1 countdown before beginning the workout.

  • 8 Toes-to-Bar
  • 10 Dumbbell Hang Clean & Jerks (5 each arm; men use 50 pounds, women use 35 pounds)
  • 14/12 Calories Rowed on a Concept 2 Rower (men/women)

Finish: As many reps as possible in 20 minutes.

Movement Standards

Before diving into this AMRAP triplet and the tips provided below, we recommend checking out the 1-minute video that covers this workout’s movement standards, so there’s no missed reps.

Since this workout is an AMRAP with a time limitation, then athletes should definitely consider employing a strategy before beginning. The last thing you’re going to want is to slow down before the time cap, or burnout prematurely. Below are some tips from some of CrossFit’s top athletes and coaches.

CrossFit Open Workout 18.1 Tips

1. Nicole Carroll – Perform Just Below Your Threshold

In Nicole Carroll’s video, she explains that this workout is designed to keep you moving. That being said, she stresses the importance of finding your tempo that’s just below your absolute threshold. Short breaks and strategic sets will be your best bet to save your grip. Carroll says if you need to break something up, then do it on the toes-to-bar.

2. Brooke Ence – Don’t Change the Way You Do Things

CrossFit athlete Brooke Ence and Trifecta teamed up to produce a video highlighting Ence’s tips. In the video, Ence states she’s breaking up her toes-to-bar early. In addition, she advises finding your limiting factor in the workout, then figuring out how to make up time for it with the other two movements.

Her biggest piece of advice to CrossFit athletes is to not change what they currently do things for the Open, aka no on the fly last minute changes for or in Open workouts.

Interested in watching the rest of this year’s CrossFit Open announcements? Click HERE to find out how to watch them live every Thursday evening throughout the Open!

3. Cole Sager – Smooth Transitions

CrossFit athlete Cole Sager stressed the importance of smooth transitions and mindful breaks. He states that more than likely to be really competitive you’ll have to go unbroken on a majority of the sets, but if you need to break, then do so quickly.

Additionally, Sager stresses that transitions can be a major waste of time if not done correctly, especially when walking movement to movement.

4. Craig Richey – Don’t Grip Too Hard

CrossFit athlete Craig Richey focused a lot on the grip factor in his 18.1 tips video. He points out that this workout is focused heavily on grip, so be conscious of how tightly you’re gripping the bar on toes-to-bar and the dumbbell hang clean & jerks.

For the hang clean & jerk, Richey advises going unbroken, then using the rower as recovery if you need it. He states this is important because then you don’t waste time standing around resting.

Takeaway Messages

If you watch all of the tip videos above, then you’ll recognize a few consistent themes. First, it’s a grip focused workout, so be mindful of what you can perform just under your threshold and create a strategy accordingly. Second, don’t change what you currently do just because it’s the Open.

Lastly, account for smooth transitions between movements because they can save you a ton of time and aim to go unbroken in the hang clean & jerks. Good luck to all of the athletes participating!

Feature image screenshots from Trifectra, CrossFit, and Cole Sager YouTube channels.

The post 18.1 CrossFit® Open Workout Tips From Top Athletes and Coaches appeared first on BarBend.

18.1 CrossFit® Open Workout Announced

Ader Pro Grade Kettlebell Review

Legion Athletics Discount Code Coupon

To get 10% off your first order of Legion Athletics supplements, CLICK HERE and use code BARBEND10. This discount code/coupon is exclusive to BarBend readers.

Legion Athletics is one of the premiere sports supplement manufacturers online, and we’re fans of some of their flagship supplements, like their Legion Pulse pre-workout. We’ve also found a lot to like with their Legion Whey+ product, which is made without the use of artificial sweeteners.

If you’re looking to save 10% off your first order from Legion Athletics:

1. Visit their site HERE.
2. Shop for your preferred products and add them to your cart.
3. During the checkout process, use promotional code BARBEND10 to receive 10% off your first order.

[Check out our full review of Legion Pulse here.]

Image courtesy Legion Athletics

Legion’s Pulse Pre-Workout ranked among our top picks among pre-workouts for Strongest, Creatine-Free, Cardio, Pump, and All-Natural formulations.

The post Legion Athletics Discount Code Coupon appeared first on BarBend.

Aoliga Workout Gloves Review

Thursday, February 22, 2018

How to Watch the 2018 CrossFit Open Announcements

72kg Powerlifter Jessica Buettner Deadlifts 220kg At 2018 CPU Nationals

The 2018 Arnold Classic Strongman Preview

The first weekend of every March, Columbus, Ohio, becomes the hub of the weight training world. The convention center will see over a quarter million muscle enthusiasts descend down it’s halls. This year the spectacle and sport of strongman goes even larger with the addition of a new Women’s only event: The Women’s Rogue Record breakers!

The Pro Men

First and foremost, the Men’s Classic strongman will take place over Friday and Saturday. This is always the heaviest event of the year with the competitors putting emphasis on maximum strength and power and little attention to their conditioning. The first event is a departure from traditional Strongman and gives the nod to Highland Games with a 50 to 100 pound bag toss over a 15 foot bar! This is incredibly heavy and the floor is sure to shake when those sacks return to earth. Personally, I really think this event favors Hafthor Bjornsson with his athleticism and height working together.

Stones to shoulder, axel press, and long bar deadlifting will make up the rest of the more traditional events with the final test being the insanely heavy frame carry. Over half a ton without straps is a mind blowing frame pick up on its own. It becomes nearly impossible when that weight must be carried uphill! Most people will be asking; “Can Brian Shaw repeat his 2017 victory?” I believe so, as size will matter at this contest and he will almost certainly possess the most of it.

The World Amateur Championships

The amateur men’s and women’s preliminary event will be happening on the main floor all day Friday and Saturday, with the finals contested Sunday. Always a great way for the fans to see the next crop of professionals, this event promises not to disappoint. Featuring circus dumbbells, farmers walks, and stone loading, competitors from across the globe square off to the delight of the crowd. The best part of watching the amateurs is the variety of body types on the floor, as this is a weight classed event with men weighing in as low as 175 pounds and women at 140! This contest incorporates much more movement based activity for these athletes so expect many of them to be in shape that will rival the top fitness competitors.

The Second Annual Disabled Strongman and Woman

In conjunction with the amateurs, the strongest disabled athlete will take place on Sunday. These athletes are differently abled than the rest of us in a variety of ways but what they do share is the grit and determination of an athlete. Not letting anything hold them back, you can check out this modified show on the floor immediately following the finals of the weight classes athletes. If you have not seen it before, be sure not to miss this incredible competition.

The Pro Women

A new crowd favorite is the Woman’s Pro event, and it may be your last chance to see Kristen Rhodes compete in person. At World’s Strongest Woman in December she indicated she is going to be retiring very soon. If you haven’t seen Kristen compete, don’t wait!

This years competitors list reads like a greatest hits list of strongwoman:

Laura Anderson (USA)
Olga Liaschuk (Ukraine)
Donna Moore (United Kingdom)
Kristin Rhodes (USA)
Jessica Thaker (Canada)
Britteny Cornelius (USA)
Brittany Diamond (USA)
Lidia Hunko (Ukraine)
Liefia Ingalls (USA)
Keya Rachel Woodland (Australia)

This is an open weight event, but that isn’t stopping the lightweight and middleweight professional women from throwing their hats into the ring. Last years winner Liefa Ingalls may only weigh 175 pound,s but that didn’t stop her from winning the inaugural event. With Olga Liaschuk, Kristin Rhodes, and 2017’s World’s Strongest Woman Donna Moore in the mix, she has her work cut out for her. The prelims go on early on the contest floor but the feature event Friday (Stone of Steel) hits the Rogue Strength Stage as well as Saturday’s finals.

A Brand New Event for the Women Only

As a huge bonus for 2018 Liaschuk, Rhodes, and Moore are featured in a special main event for 2018: The Women’s Rogue Record breakers featuring The Womanhood Stone. This Slater made 309 pound beast will be loaded without tacky over a 44” inch bar with one woman walking away the champion! This weight stone is a challenge for any competitor much less without the aid of pine tar. This amazing athletes will make short work of it and I predict the winner will need more than four reps in the time allowed.

Do not miss these premiere events and help support the growth of the strongest competitors in the world! With so much being offered Strongman is now the second main draw to this incredible weekend. What started as a bodybuilding only weekend now shares the stage with some of the most incredible athletes on the planet! See you next weekend in Columbus!

The post The 2018 Arnold Classic Strongman Preview appeared first on BarBend.

No Difference Between Low-Carb and Low-Fat For Fat Loss, Says Gigantic New Study

A brand new study is hoping to answer some controversial questions regarding the eternal “low carb vs. low fat” debate. In fact, they’re probably the stickiest questions: is one better for weight loss, fat loss, or blood pressure, and can you be genetically predisposed to succeed on one diet or the other?

How It Worked

The study was helmed by researchers from Stanford University with help from the US National Institutes of Health (NIH), the Nutrition Science Initiative (NuSI), and a team of nutrition experts. It’s an especially noteworthy piece of research because it’s unusually large and high quality for a weight loss trial. This was a randomized clinical trial that recruited over 600 healthy participants roughly 40 years of age and monitored their food intake over the course of a year. (Four hundred and eighty-one completed the trial, which is a pretty standard dropout rate.)

A lot of studies like this are flawed because they’ll often “control” what a person eats by just asking them to stick to a diet and submit an occasional food journal of their last twenty-four hours. This trial had the participants visit a dietitian about twenty times over the course of the study and they had twelve random, unannounced “dietary recalls” to keep them in line. The researchers deliberately emphasized whole foods and a lot of vegetables as opposed to calorie intake, which happily resulted in both groups consuming roughly the same amount of calories.

Both groups were told to consume 20 grams of their restricted macro per day for the first couple of months, then to consume as close to that as they could reasonably manage for the rest of the trial. (By the end of month 3, low-fat were consuming about 42 grams a day and low-carb about 97 grams.)

And there’s an important note, here: the participants were screened for genotypes that are thought to favor one of these diets. There are five “low-fat” and nine “low-carb” genotypes that are hypothesized to predispose a person to success on those diets.

[On the lookout for high-protein, low-fat meals? Check out our roundup of easy crockpot chicken recipes, complete with calories and macros.]

Image courtesy of Examine.com‘s analysis of the study.

The Results

It was a draw. As you can see from the graph above, neither diet was more effective at weight loss and while BMI, body fat percentage, waist circumference, blood pressure, and fasting insulin levels all improved across the board, neither diet was superior — whether you had the supposed “low carb” genotype or not.

You may have noticed there has been no mention of the diet’s effect on exercise; participants were just told to maintain their habitual physical activity level for the duration of the study. So can we find any data here for athletes looking to lose weight while minimizing any effects on their performance?

“If we’re talking the most optimal solution, a low or lower-fat diet might be a little bit better,” says Michael Hull, a nutritionist and researcher at the independent nutrition research organization Examine.com. “Not because it will help them lose fat faster, but because the carbs can have a mild effect on helping to preserve muscle mass while the athlete is in caloric restriction.”

That there are also some other benefits that could arise from keeping carb intake higher during a cut, like the fact that higher carb intakes can help to fuel higher intensity workouts, which can help maintain muscle mass.

Hull went on to cite a recent  study that have suggested dropping carbs and upping fat intake can have a detrimental effect on athletes’ performance. But what about the notion that low-fat can kill your testosterone?

“If they stayed really low in fat, yeah, it could affect hormone profiles,” he admits. “But otherwise a low-er fat intake wont hurt them.”

[Here’s how one world record holding powerlifter maintains strength during a cut.]

Cutting weight isn’t a particularly fun part of peaking, but it does look like it’s a good idea to maintain a decent carb intake to fuel the workouts. For the sedentary gen pop, however, there doesn’t seem to be a huge difference between going low carb or low fat, so long as participants eat plenty of vegetables, little sugar, few refined foods, and a solid amount of protein.

Featured image courtesy of Examine.com.

The post No Difference Between Low-Carb and Low-Fat For Fat Loss, Says Gigantic New Study appeared first on BarBend.

Wednesday, February 21, 2018

MET-Rx Advanced Creatine Blast — Is Creatine Ethyl Ester Better?

Honestly Ask Yourself: Are You Working Hard Enough?

Hafthor Bjornsson Isn’t Playing Around In His 2018 “Road to the Arnold” Video

“Ah..sorry. Actually I was looking at my time and it’s time for food right now, so I have to stop this interview. We’ll be back soon,” Hafthor Bjornsson says halfway through his second Rogue Fitness 2018 “Road to the Arnold” video.

As noted above, this is Bjornsson’s second time being featured by Rogue Fitness in their “Road to the Arnold” videos. If you’ve seen both, then you may feel the same way about this, but in my opinion the look and feel between the two videos are very different.

In 2017, the video follows Bjornsson throughout his day-to-day and focuses on things like his dog, his meals, and Iceland. Obviously, there’s a ton of mention around his training and the 2016 Arnold in the 2017 video, but not to the degree in the 2018 video. Yes, this year’s video does talks briefly about Bjornsson’s personal life and side projects, but even then there’s a much more “business” feel.

Check out the 2018 “Road to the Arnold” video below.

In hindsight, all of this makes sense when you consider Bjornsson’s competitive 2017 year and his latest social media posts. It’s no secret that he didn’t have the 2017 he hoped for, and his been on a mission to dominate 2018 ever since.

“Last year, I pulled 420 kilograms, two weeks out from the Arnold for two reps. That was my heaviest deadlift for how we strong guys do it. Now, I’m 5-weeks out from the Arnold Classic and I’m pulling 440 kilograms for two reps, so I’m a lot stronger now than I was last year coming into the Arnold Classic,” Bjornsson says.

Also, let’s not forget about Bjornsson’s easy 455kg deadlift from about a week ago.

“What’s the record? 468kg? I think I can take that record,” Bjornsson says after his featured heavy deadlift set.

What are your thoughts? Is 2018 Bjornsson’s year?

Feature image screenshot Rogue Fitness YouTube Channel. 

The post Hafthor Bjornsson Isn’t Playing Around In His 2018 “Road to the Arnold” Video appeared first on BarBend.

Robb Philippus Smokes a 915 lb Squat In Prep for “Animal Cage”

4 Benefits of Butterfly Pull-Ups

Monday, February 19, 2018

Check Out “Dear Brian”, a Moving Special Olympics Powerlifting Documentary

In roughly five months, the Special Olympics USA Games will kick off in Seattle, Washington. This year’s Games are set to take place from July 1st-6th. Every year, the Special Olympics USA Games bring out thousands of athletes from every state across the nation to compete in a lineup of 14 individual and team sports.

One of the sports included in the Special Olympics USA Games lineup is powerlifting, which is what brings us to the focus of this article. The recently produced documentary titled “Dear Brian” by Red Leaf Film & Upland Film Co. highlights the journey of New Jersey powerlifting athlete Brian Beirne.

“I’m a powerlifter. I know that I’m strong, but you know, you always have to look at yourself like you’re weak. After you hit a PR in a meet or something, maybe for a week you’re like, ‘yeah I’m pretty strong’, but a week later you’re back to it. Oh, I need to get bigger, I need to get better.” – Brian Beirne.

The documentary below follows Beirne through his day-to-day life and talks about his journey and growth as a powerlifting athlete at War Horse Barbell. Growing up, Beirne went through a traumatic experience that would change his life forever. When Beirne was younger, he underwent a tonsillectomy (a typically standard surgery for many young people) and experienced a hemorrhage later that night when he was home.

“It changed everything, the analogy I use is like a pebble hitting a pond. The waves that kind of emanate for years and years. When you think you want to move your fingers, your brain says move and they move, but all the connections were pretty much gone,” Jay Beirne says in the opening minutes of the documentary.

His father talks about how he spent years in physical therapy working to build back the basic connections needed for everyday movement, and he believes this is what sparked Brian’s love for powerlifting. In addition, the Special Olympics were another major bridge that connected Brian to a community that has since given him a greater purpose.

“He doesn’t quit, he doesn’t complain, he just puts his head down and he does the work. He’s an extraordinary young man and I’m really proud.” – Jay Beirne

If you have time, we recommend checking out the 7-minute documentary above. Beirne is not only motivating, but a true reminder of how strength sports can provide life with a bigger purpose and create community.

Feature image screenshot from Upland Film Co. Vimeo channel.

The post Check Out “Dear Brian”, a Moving Special Olympics Powerlifting Documentary appeared first on BarBend.

Kimberly Walford Deadlifts a Huge 250kg, Seven Kilos Over Her World Record

James Strickland Benches a Monstrous Raw 672 lb (305kg) Competition PR

Butterfly Pull-Ups vs Regular Pull-Ups – Which One Should You Be Doing?

Thursday, February 15, 2018

BN Labs Vegan Protein Review — What Are the Macros?

Coach’s Corner: Perfect Your Wall Ball for the 2018 CrossFit® Open

Vice Features Westside Barbell & “Westside Vs. The World” Premiere Announced

Score another point for strength sports making an appearance in major news outlets. Vice Canada recently released a video that goes inside Westside Barbell to learn more about the gym’s infamous owner, Louie Simmons, and the training that goes on within.

The 8-minute Vice feature interviews Simmons, along with two long-time Westside Barbell athletes Anthony Oliveira and Jason Coker. Their interviews dive into how they found Westside Barbell, what it means to them, and how the outside world perceives the gym.

To kick off the video Vice asks Simmons, “How did you get started in powerlifting?” 

Simmons responds with, “I just wanted to be strong, and I had, well, you know, a low self-esteem problem. I didn’t have much growing up. And so I got into a lot of fights. But weights turned me around. It gave me self-confidence.” 

Check out the full video below.

Westside Vs. The World

On top of the feature above, there’s also been a release date and premiere details dropped for the documentary, “Westside Vs. The World”. Late last February, we wrote on the trailer for the documentary and it gained a lot of attention, although, there had been no official release dates dropped.

Now the good news, if you’re going to the Arnold Classic weekend and you love Westside Barbell, then you’re in luck. They plan to have three public premieres over the course of the 2018 Arnold Classic weekend, which will take place March 1-3rd. As of right now, the film will be shown at 7:30 PM at the Gateway Film Center in Columbus, Ohio. Similar to other movie premieres, you need tickets to attend the showings, check them out here.

As of right now, the trailer below has amassed over 207k views on YouTube, and the Kickstarter campaign capped with over $137,000 pledged to the film.

We’re excited for the first screenings of the documentary. And it’s always great seeing strength sports continue to claw their way into larger news outlets like Vice.

Disclaimer: Vice occasionally syndicates BarBend content, but the two organizations retain editorial independence from one another.

Feature image screenshot Vice Canada Facebook page. 

The post Vice Features Westside Barbell & “Westside Vs. The World” Premiere Announced appeared first on BarBend.

Ghost Size Creatine Review — An Endurance-Boosting Supplement?

Could This Gadget Zap Your Brain to Improve Lifting?

Clean and Press – Muscles Worked, Exercise Demo, Benefits, and Variations

Tuesday, February 13, 2018

Best Treadmills — Top Reviewed Brands for Home, Runners and More

Natalie Hanson (84kg) Squats a Massive 275kg (606 lbs)

84kg Powerlifter Daniella Melo Deadlifts a 225kg (495 lb) PR

Kettlebell Clean & Press – Muscles Worked, Exercise Demo, and Benefits

How to Work Swimming Into a Strength Cycle

The Real Pros and Cons of the Bodybuilding Lifestyle

5 Things You Can Expect When Attending a Women’s Powerlifting Event

7 Things Not to Say to Katrin Davidsdottir on a Date

How to Fix Your Overhead Lockout in Strongman

Giant traps, huge glutes, and freaky shoulders can indicate a strong, powerful lifter. When the rubber meets the road in a contest, looks are out the window and the athlete who has a complete game will rise to the top. Far too often strongmen will focus on just the big movements and neglect the detail work. Making sure you possess a complete game is the mark of a true champion. I recently penned an article about fixing the grip, now we take a look at maintaining balance with weight overhead.

Why the Lockout Is Hard

Log, axel, dumbbell; all tests of full body strength and all unique in their technique. These lifts require the most balance because the movement is only complete when the object is as far away from the body as possible. Far too often athletes cannot maintain control at the lockout and it costs them reps. If you can not completely control your lockout for at least once second, you really can’t lift what you think you can. With a better approach you can fix that.

Actually Lock Out Your Training Reps

When people post videos of a training session and they hit multiple repetitions on an implement, I will often sit and say to myself: “No rep, no rep, no rep.” Strongman training is not bodybuilding. Putting the weight over your head for a microsecond is not a finished lift. Every rep of every work set you do should be done in a way that would satisfy a contest judge:

  • Feet together
  • Eyes forward (to make eye contact with the judge)
  • No moving or squirming
  • A full pause at the top before the weight is lowered

Simply doing this during every strength building session will stop bad habits in a contest and help you have a more stable press.

Chains on the Bar

Chains and bands on a bar are a technique stolen from powerlifting and a huge addition to your game. While adding chains can help your overhead, never ever use bands. Bands can not only drastically change the overhead bar path but could seriously injure you. With the implement overhead, the last thing you want is an increase of downward bar speed in case of a missed lift.

By adding the swinging weight of a chain, all of your stabilizer muscles will be recruited and get some necessary work. Start out with light chains and practice your strict press and lockout. Once you get the feel you can really kick up your full body balance by doing an overhead walk with chains on the bar.

  • Clean and press the bar with the chains on it
  • Hold the lockout while walking forward
  • Carefully lower the weight at the end or;
  • Make a slow and controlled turn and walk back to start

The swing of the chains will make an incredible impact on every muscle group in your body. It is fantastic for your upper back and erectors. Just remember to walk lightly and under control and always have a plan to bail if something goes wrong.

Isometric Holds

A very simple technique to work your fiber endurance and hit rarely recruited muscles is a front or side hold for time. You have seen it in contests so the setup is similar. Simply hold a weight(s) in the Iron Cross position or in front of you as long as you can. Fight the fatigue and dig deep to make your press muscles work under a failure situation. This is a safe and effective way to finish a press session and get your muscles working in ways they are often neglected.

It doesn’t matter what you get overhead if you can’t control it. Be confident in attempting new PRs if you have the core and pressing muscles to handle the strain. Don’t cheat your reps and take one more step forward on the road to success.

Featured image courtesy Michele Wozniak

The post How to Fix Your Overhead Lockout in Strongman appeared first on BarBend.

Dumbbell Clean & Press – Muscles Worked, Exercise Demo, and Benefits

Powerlifter Joe Sullivan Uses Quick Thinking to Avoid Injury After Equipment Failure

Friday, February 9, 2018

Watch: The 2017 Reebok CrossFit® Games Documentary Has a Trailer

Reebok CrossFit® Nano 8 Flexweave Review

R+D Body CRE HD Creatine HCl Review — Cheap for HCl

Is It Normal for the IT Band to “Pop”?

It’s quite common for our joints, muscles, tendons, and ligaments to make popping and cracking noises throughout day-to-day activities and our training routines. These sounds are thought to be caused by a rapid reduction in pressure between two structures or within a structure itself.

Most of the time cracks and pops are associated without pain, or can be associated with a small, but brief pain sensation that dissipates quickly after the audible sound. Additionally, once any area has “released,” we are typically unable to reproduce a crack or pop in the same spot for a period of time after, usually a few hours. Typically, cracking and popping occur in areas that have been immobile, or less mobile, for some period of time. Think about times like waking up in the morning and taking your first few steps, or getting up from a chair in the movie theater.

Popping and cracking should not be considered the same thing as snapping and clicking, which is usually indicative of increased friction between connective tissues. We should not typically hear or feel clicking and snapping as this may mean that there is inflammation, motion loss, or pathology in one or both of the structures causing the sound.

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.

Iliotibial Band (ITB) syndrome is usually caused by something related to the hip or knee musculature or structure. When that’s the case, those areas need to be addressed rather than the “ITB” itself. In some cases, ITB Syndrome can turn into something more acute and needs to be addressed by a medical professional in person.

Here’s are my most important takeaways for IT Bands that “pop”.

  • In the absence of pain take note of the sound and keep moving.
  • If you’re experiencing associated pain or discomfort that is not going away and continues to get worse as you warm-up, then it’s best to find an alternative movement pattern that does not cause pain, or shut it down for the day and see how you feel next time.
  • Any time there is swelling, bruising, warmth, or pain that doesn’t go away or continues to get worse after the exercise has stopped, then it’s time to a) ice and b) see the appropriate health care professional for an evaluation. My recommendation would be to see an orthopedic physical therapist or an orthopedic MD.

Editor’s note: Dear Rori is a series of articles that focus on strength training related injury questions that have been submitted to Doctor of Physical Therapy Rori Atler at Progressive Rehab Strength. 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.

Feature image from @rorimegan Instagram page.  

The post Is It Normal for the IT Band to “Pop”? appeared first on BarBend.

Kipping Pull-Up Injuries – 4 Reasons Why and How They Happen

Watch What Happens When Kids Meet a Bodybuilder for the First Time

Gina Aversa Talks World Records and the Growth of Women’s Powerlifting

Thursday, February 8, 2018

Cyclical Ketogenic Diet: The Best Type of Keto Diet For Strength & Power Athletes?

Powerlifter Emily Hu Talks Bench Accessories, Press Misconceptions, and Future Goals

Harrison Maurus PRs His Clean At 205 Kilograms

NOW Sports Kre-Alkalyn® Creatine Review — Why Buffer Your Creatine?

Kipping Pull-Ups vs Strict Pull-Ups

KAGED MUSCLE C-HCl Creatine Hydrochloride Review — Quality Control?

CrossFit Launches New Online Show Aimed at 35+ Year Old Athletes

Flat Vs. Heeled Lifting Shoes for Squatting: Choosing What’s Best For You

Giant’s Live Announces 2018 North American Date and Location for Strongman Competition

Rogue Fitness Rubber Coated Kettlebell Review

Kipping Pull-Up – Muscles Worked, Exercise Demo, and Benefits

Crazy Muscle Three-Atine Review — Why 3 Kinds of Creatine?

Athletic Xtreme German Creatine Review — The Purest Creatine?

Tuesday, February 6, 2018

Tom Martin Shatters His Raw Deadlift PR With 915 Pounds

Chelsea Savit Talks Body Positivity, Elite Powerlifting, and Being a “Beefpuff”

Walking away from a 15-year gymnastics career and turning to the sport of powerlifting changed Chelsea Savit’s life. From constantly feeling like her body was under a microscope and only valued for the way it looked, powerlifting lifted those constraints and allowed her to appreciate her body for what it could do.

In her first year of college at Yale she frantically looked for another athletic outlet, realizing just how much she loved the weight room. After about a year and a half of training on the Yale powerlifting club team, and not really knowing what it meant to compete, she was introduced to the world of competitive powerlifting.

“Getting out of the environment of gymnastics and finding powerlifting was the best thing that could have happened for my mental health,” says Savit. “Gymnastics’ culture is still very old school where it’s common to hear all kinds of things about needing to lose weight and look a certain way. Powerlifting is the opposite.”

Savit has been competing in the USA Powerlifting Federation and International Powerlifting Federations since 2013. She has consistently been one of the top women in the 72kg weight class finishing fourth overall at IPF Worlds this past year and second in the bench press. She has won the Arnold three consecutive years (2014, 2015, 2016) and has placed second at Raw Nationals four times (2013, 2015, 2016, 2017). Her best competition lifts are 180kg (396lb) squat, 122.5kg (270lb) bench, 202.5kg (446lb) deadlift, and 502.5kg (1008lb) total.

“Focusing on how much weight I was putting on the bar instead of what I looked like or what I should weigh allowed me to get over an eating disorder,” says Savit. “I saw a complete transformation within myself and I now have a vision of who I want to be as a lifter, not basing my goals or accomplishments off of other people.”

In 2015, Savit’s love for the sport and all that it had done for her manifested in a hash tag her and a couple of lady lifting friends came up with. You might have heard of it: Beefpuff. It became a way to endearingly talk about their bodies—that often aren’t what you see on fitness magazine covers or throughout social media. They are bodies that endure a lot of hard training, push thousands of pounds, and that aren’t defined by outward appearances.

“If I had found something like Beefpuff when I was younger the trajectory of my mental health would have been completely different,” says Savit. “If I saw bigger girls claiming that their bodies are wonderful and worthy just the same, it might have changed the path I was on.”

Since they coined the term it has grown into not only a coaching and apparel company but a movement through which thousands have claimed themselves as Beefpuffs. She says people were hurting for the message Beefpuff provides but that we still have a lot of work to do.

She urges people to become more informed and to be a good listener. “People don’t just say things to start controversy, they say them because it means something to them. It’s important to listen and to consider why someone might have a certain viewpoint.” Everyone behind Beefpuff feels extremely passionate about using the media to spread positive messages and to build a healthy and uplifting community.

As far as the future goes for Savit, she underwent spinal fusion surgery on January 26th and hopes to recover and get back to lifting as soon as she can (projected recovery time is 3-6 months). The surgery was inevitable from her gymnastics career, and exacerbated by lifting, but she’s optimistic to get back to a normal way of life–pain free.

“As an athlete, it’s easy to have tunnel vision and ignore red flags when you need to get something done,” she says. “I’m excited to get back to feeling like a healthy person again. The barbell will always be there—gains don’t just disappear overnight.”

Editor’s note: This article is an op-ed. The views expressed herein and in the video are the authors and don’t necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

The post Chelsea Savit Talks Body Positivity, Elite Powerlifting, and Being a “Beefpuff” appeared first on BarBend.

Larry “Wheels” Williams Wins His First Bodybuilding Contest

Body Fortress Creatine HCl Review — Why Hydrochloride?

Chest to Bar Pull-Ups Modifications/Scaled/Alternatives

Optimum Nutrition Creatine 2500 Caps Review — Why Pills?

3 Common Myths of Pregnancy and Strength Training

Monday, February 5, 2018

Talakhadze and Valentin Are the IWF Lifters of the Year

Did Vlad Alhazov Squat 490kg for Two Reps?

Three (Non-Lifting) Books That Will Make You a Better Lifter

52kg World Record Holder Jenn Rotsinger Deadlifts a 425 lb Lifetime PR

Element 26 Weightlifting Belt Review

Chest to Bar Pull-Ups Progression for Beginners

World’s Strongest Man Announces Final Location and Dates for 2018 Contest

Krzysztof Wierzbicki’s 400kg Raw Deadlift Unofficially Broke His IPF World Record

How to Train Your Grip for Strongman

Does Creatine Actually Have Brain Benefits?

Friday, February 2, 2018

Watch 76 Year Old Audrey Donellan Smoke a 290 lb Deadlift

British Weightlifter Sonny Webster Announces His Transition to CrossFit

4 Benefits of Chest to Bar Pull-Ups

The Benefits of Ab Rollouts and Progressions to Perform Them

4 Benefits of Intermittent Fasting for Strength Athletes

Anthony Hobaica’s 4x Bodyweight Squat Could Define “Grind”

How Iron Biby Found and Used Strength to Overcome Childhood Bullying

Rogue Fitness Kettlebell Review — The Right Grip?