Friday, April 20, 2018

Watch Kevin Hart Learn Strongman and Pull a Car With Martins Licis

Canadian Weightlifter Christine Girard Awarded Gold Medal from 2012 Olympic Games

In what could best be described as a long time coming, -63kg Canadian weightlifter Christine Garard can finally call herself an Olympic Champion. Girard will be awarded gold in the 63kg weight class from the London 2012 summer Olympics.

Yesterday, CBC Sports Canada reported that the IOC has confirmed that Girard would be awarded the gold medal after the Beijing 2008 and London 2012 Summer Olympics prohibited substance retest failures. In 2012, Girard initially finished third in her weight class behind Maiya Maneza of Kazakhstan and Svetlana Tsarukaeva of Russia.

Maneza and Tsarukaeva both failed retests, and Girard first got wind of the situation back in the summer of 2016. This gold makes Girard the first ever Canadian female athlete to win gold weightlifting, and only that country’s third female athlete overall to medal in weightlifting.

This marks the second time Girard has been moved up in Olympic medal placings due to drug retests failures from fellow competitors. Girard initially won fourth and was moved to third at the Beijing 2008 summer Olympics, , then at the London 2012 Olympics she finally landed on the podium in third.

At the London 2012 Olympics, Girard originally earned fourth in the snatch with a 103kg first attempt and second in the clean & jerk with a 133kg second attempt, which put her third overall with a total of 236kg.

After she earned bronze in 2012 Girard went on the record telling The Toronto Star“It is very hard to describe how I feel. Four years ago in Beijing I came fourth, and since then I have spent the past four years training through injuries and various changes in my life to get to this moment. All I have been thinking about is getting on the podium. Now I have reached it. It feels good.’’

At the time of the quote, Girard was ecstatic about her placing. Now, almost two years later, Girard can reap the joys of being an Olympic champion.

Feature image from RadioCanada Manitoba YouTube channel.

The post Canadian Weightlifter Christine Girard Awarded Gold Medal from 2012 Olympic Games appeared first on BarBend.

Advanced Methods for Strongman Athletes: Instinctive Training

I had about 20 years of training and coaching under my belt when I turned professional in strongman. By then I had done thousands of presses, pulls and squats. I had also taught and observed 10 times as many as I had performed myself. This accumulation of experience has given me a deep understanding of the human bodies reaction to stress and stimulus. I was in my mid 30’s at the time and made the decision to drop all formalized training and attempt to train by feel; A.K.A. Instinctive training. I made my biggest gains during that time and I also worked harder than I ever had. This seemingly simple method is inherently complex and should only be attempted by those with a deep understanding of themselves and the sport. I will lay out some parameters for those interested in attempting it.

[Read the author’s take on training grip for strongman and other strength sports!]

The secret in instinctive training lies inside the ability to properly answer the question: “What am I capable of today and how will it affect me tomorrow?”. You must know without a doubt the answer to this inquiry. If you are guessing at the outcomes you will cost yourself plenty of progress by either over or under training.  You must also possess the following characteristics:

Self Honesty: It is imperative you answer the following questions without your ego getting involved or practicing self-deception.

  • Am I being lazy today or avoiding work? Can I overcome it?
  • Will this next set stimulate or incapacitate?
  • Why did I miss the lift and was it technical or emotional?
  • Was that last make a fluke or true good lift?

Discipline: Instinct doesn’t mean training what you want, it is training what you need.

Clarity and focus: Since the program isn’t traditionally structured the need to keep accurate numbers and interpret them is key. While you may feel like you are making progress the numbers do not lie. The best instinctive trainers know (without a doubt) what movements will work for them and how their time is best spent. Without out this capacity the athlete is just experimenting and that phase should be long past.

To be effective, one should have a long term game plan in place for their training even when going by  instinct. I maintained my Eastern European style of high intensity, low volume training by doing four sessions per week of weights and two additional cardio only days. I knew that I made my best strength gains on two to three reps and gain endurance in the ten rep range. I didn’t need more mass, but had to train to maintain composition. My maximum lifts were comparable to other pro athletes and I am predisposed to cardio events so I chose to focus on improving them.

Each time I took a platform I listened to my body. How was my rest the night before? Is there something I need to clear from my mind before beginning? Do I have issues from the previous session? Once i felt warmed up and comfortable with my answers I would begin work sets. After each one I would begin the next set of questions. Do I need another set? Should it be heavier? Should I cut a rep or add one?

This process would go on during the session until I was satisfied that I had done the correct amount of each exercise for the day that would stimulate growth and allow me to train the next day. I became less focused on what numbers did I hit today but on how effective was the weight I lifted at the long term goal. As long as I made progress every few weeks of even just a few more pounds lifted I knew I was on track. After all, when you are near the limit of what your body is allowing you to accomplish, anything closer to that absolute ceiling is progress.

Training on instinct gives the athlete the ability to increase workload when they are capable and back off when they are stressed and still make progress. I personally trained much harder this way because I knew what I had left in the tank and would manage my ability much better.  I never went through the motions on a set or exercise because if something wasn’t clicking I had the freedom to change it or move on to the next movement. I developed the ability to get in to immediate flow (a great book for athletes is Flow in Sports by Csikszentmihalyi) and train unhindered by a rigid structure. If you feel that it may be time for you to experiment with this concept give it a short eight weeks to see if you can handle the demands of training without programming.

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

The post Advanced Methods for Strongman Athletes: Instinctive Training appeared first on BarBend.

Squat Snatch – Technique, Muscles Worked, and Differences Between Power Variety

Tuesday, April 17, 2018

3 Benefits of Unilateral Exercises for Powerlifting

31 Pounds of Meat for 5 Days: Watch Brian Shaw’s Grocery Run

After the training, one of the most fascinating aspects of the sport of strongman is the inhuman amount of food these guys eat. In this year’s fantastic documentary Born Strong, Shaw describes his diet as something akin to “reverse anorexia” and “a necessary evil, so to speak.”

Last time he tallied up his calories for his viewers, he was eating some 12,000 calories per day, so it may come as no surprise that he does his shopping at Costco. The chain focuses on wholesale and bulk goods and is currently the world’s largest retailer of prime beef, rotisserie chicken, and organic foods.

Shaw recently took his viewers for a walk through Costco to show what an average shopping trip looks like for five days of food.

Since he consumes about six pounds of meat every day, Shaw picked up 9 pounds of sirloin and 22 pounds of bison. He wryly notes that every time he checked out, the cashiers used to ask him if he was throwing a party. Nope, just an ordinary week of eating.

It’s a lot of fuel really, but it’s what it takes, it’s what I have to do. With all of the training and hard work I put in, I have to fuel my body up.

It’s definitely a lot of eating, but I go through it all the time. It’s part of the job, really.

Then there’s the cost for five days of food for him and his family: $485.

Obviously it’s not cheap to eat the way I do and consume the amount of food that I do, but (…) it’s the cost of doing business, it’s part of being a strongman and part of trying to be at the top and fuel my body the way that it needs to be fueled.

A final interesting note is that Shaw is crazy about chicken stock, buying carton after carton and saying he mixes it with his steak and rice or his bison and rice all the time. He doesn’t explain why, but in this next video he talks a lot about his deliberately high sodium intake, which may be related.

Right before he uploaded the shopping trip, Shaw posted a video called “Meathead Prep” which shows what he does with all that meat: makes burgers.

If you’re interested in learning more, check out his roundup of a full day of eating, which consists of a surprising amount of Cinnamon Toast Crunch.

Featured image via SHAWSTRENGTH on YouTube.

The post 31 Pounds of Meat for 5 Days: Watch Brian Shaw’s Grocery Run appeared first on BarBend.

Iranian Weightlifters Protest After IWF Reduces Spots for Tokyo Olympics

Andrew Herbert Squats 415kg (915 lbs) for a Double (15 lbs Over All-Time WR)

Powerlifter Chakera Holcomb Squats 262kg (578 lbs) for a Triple

Supermans Exercise Alternatives

Monday, April 16, 2018

An Analysis of Bouncing Vs. Dead Stop Reps In the Conventional Deadlift

Watch Brian Shaw Deadlift an SUV as He Trains for World’s Strongest Man

Everyone’s talking about their predictions for Hafthor Bjornsson at the World’s Strongest Man this year, but Brian Shaw has posted a little reminder that he’s one of the most respected and feared athletes in the game.

He just uploaded a montage of training highlights that revealed some interesting insights into how a man warms up for something as monumental as an SUV deadlift. Check it out below — this is a man who prepares.

Theragun on the forearms, resistance bands for his posterior chain, a mouth guard, rack pulls, more posterior chain prep, upright rows, single arm machine rows… and then comes the truck pull. To be fair, we’re not 100 percent sure these exercises were all performed sequentially, but this is a heck of a back day.

[How does someone even train for a truck pull? Read our complete guide!]

Shaw also posted a video this week on one of our favorite subjects: the insane amount of food that strongmen have to eat. We’ve written before on what makes up the man’s 12,000 calorie per day diet, but this latest video focuses on meat prep. And this guy eats a lot meat: thirteen pounds of steak and bison for two days of food. Check out his knurled spatula at the 10-minute mark.

[How much does it cost to feed Brian Shaw and Hafthor Bjornsson for three days? It’s hard to believe.]

The thirty-six-year-old has competed at the last ten consecutive World’s Strongest Man events and with four wins — his last in 2016 — he’s one of the most decorated athletes in the sport. He shares his four-win record with Lithuanian legend Zydrunas Savickas and the Icelandic athletes Magnus Ver Magnusson and Jon Pall Sigmarsson. Only one man has won the title five times: Poland’s Mariusz Pudzianowski, whose most recent win was at the 2008 event that was held in West Virginia.

Shaw came third in last year’s event after Eddie Hall and Hafthor Bjornsson, and with Hall not competing this year, there’s an argument to be made that it’ll all come down to Shaw and Bjornsson. The Icelandic giant is almost seven years younger and an inch taller, but Shaw does have experience on his side. We’ll be on the edge of our seats.

Featured image via SHAWSTRENGTH on YouTube.

 

The post Watch Brian Shaw Deadlift an SUV as He Trains for World’s Strongest Man appeared first on BarBend.

James Hobart Returns to Reebok CrossFit® Games Regionals As an Individual Athlete

Powerlifter Larry “Wheels” Williams Makes a Lifetime Deadlift PR With 900 Pounds

Weightlifter Eishiro Murakami Squats 360kg (794 lbs) With a Crazy Walkout

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Thursday, April 12, 2018

Powerlifter Chris Duffin Raises Money for Special Olympics By Squatting #800EveryDay

Report: Weightlifters from Russia and 4 Other Countries Lose Tokyo Olympic Spots; Qualification System Changed

What’s the Difference Between Mobility vs. Flexibility?

What Is the Best Type of Creatine?

The Nutritional Differences Between Fresh and Frozen Fruits and Vegetables

Vegetables and fruits are, or at least should be, staples in every strength athlete’s diet. This isn’t an article intended to persuade you to eat more produce; if you want that you can visit any generic major media outlet or my grandma’s house.

This article is intended to highlight the differences between frozen vs. fresh vegetables and their nutrition. Frozen tends to get a bad wrap when it comes to nutrient composition, and is often seen as the option that comes with decreased nutrient density over time, but is that necessarily true?

In a recent YouTube video shared by Jeff Nippard, he dives into the science behind fresh vs. frozen fruits and vegetables and their nutrition. Check it out below.

What was possibly most interesting about Nippard’s video were how many factors can influence a fruit and vegetable’s nutrient density. For example, fresh produce alone has a ton of factors that can influence nutrient density from growth to consumption. Some of these factors include things like,

  • Time of Season
  • Transportation Time
  • Handling Procedures
  • Forecast During Growth
  • Growing Process

Then, on top of that, there are even more variables that can be factored in to influence nutrients. For example, this 2017 study that Nippard brought to attention in his video highlighted three different types of produce on how their stored and the nutrition analysis that came along with each.

The three types of produce in question were fresh, fresh-frozen (fresh, then frozen for five days), and frozen. Researchers found that there was variance between the amounts of vitamins and minerals in both frozen and fresh, some had higher compositions, while others had lower. So, not only does preparation of produce influence nutrient density, but vitamins and minerals will naturally vary in each setting, too. Then, outside of those two, fresh-frozen produce showed a consistently lower nutrient density.

Nippard suggested to not stress the data’s suggestions too heavily, as the differences described in the research were pretty minimal. And at the end of the day, what’s most important is consuming nutritious whole foods.

The post The Nutritional Differences Between Fresh and Frozen Fruits and Vegetables appeared first on BarBend.

3 Benefits of Supermans Exercise

Wednesday, April 11, 2018

Labrada Lean Body Review — Weight Loss or Muscle Gain?

These Are the 2018 World’s Strongest Man Qualifying Events and Groups

Kilo for Kilo: Weightlifters Are Some of the Strongest Athletes On Planet

There’s no denying that body type can play a monumental part in one’s success in strength sports. No matter the strength sport, there will always be a body type that responds better to certain activities, and this logic reigns especially true in the sport of weightlifting.

This isn’t to say that elite weightlifters are limited to certain anthropometrics, genetics, and dimensions, but there are a few truths between the world’s best and how they’re designed.

A few days ago, the Olympic YouTube channel published a video titled, “Anatomy Of A Weightlifter: What Are Dmytro Chumak’s Biggest Strengths?”. It was a really interesting video that covers one of Ukraine’s best weightlifters through a variety of tests and assessments. It reminds us a lot of the 3D Weightlifting Technology video we wrote on last year from the Olympic YouTube channel.

The first test they take Chumak through is a Bod Pod. This is one of the most accurate ways to assess body fat and lean muscle mass. In the video, when the researcher informs Chumak that he’s sitting at a very lean 9.5% body fat, he simply responds with, “Yes, not bad, I’m very happy.” 

To assess relative strength, the researchers used a Dynamometer grip test. In many research settings, scientists utilize a grip test to safely assess maximal strength, and we’ve actually written on this topic before.

Upon completion of the test, Chumak is told that his combined force production is 134kg, which is one the best scores he can produce for all sports, his weight, and maximal physical capabilities.

Image courtesy Olympic YouTube channel. 

The next tests, and possibly the most relevant for other weightlifters reading this now were the Isometric Thigh Pull Test, Isokinetic Dynamometer Test, and the Wingate Test. These tests are all designed to assess Chumak’s peak force production and anaerobic capabilities.

How did he perform compared to other weightlifters and top level athletes? Check the whole video out for his results!

Feature image from Olympic YouTube channel. 

The post Kilo for Kilo: Weightlifters Are Some of the Strongest Athletes On Planet appeared first on BarBend.

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Supermans Exercise – Muscles Worked, Exercise Video, and Benefits

Friday, April 6, 2018

How Any Kind of Athlete Can Incorporate Olympic Weightlifting and Powerlifting

Nike Free x Metcon Review – Comfiest Cross Trainer Yet?

Watch Actor William H. Macy Crush a Legless Rope Climb

Larry Wheels PRs His Deadlift With 870lb at 270lb

Is the 2018 World’s Strongest Man Due for an Upset?

Tia-Clair Toomey Wins Gold At 2018 Commonwealth Games

Hypertrophy Training Sets and Reps

In an earlier article we discussed the definition of hypertrophy and how strength, power, and fitness athletes can benefit from training for hypertrophy at specific phases of the annual training program. The goal of this article is to offer coaches and athletes a general outline for hypertrophy training programming and offer insight on the importance of moderating total training volume (sets x reps) to avoid over-training and allow for hypertrophy adaptations to take place.

What Are Reps and Sets?

When prescribing exercises, we have a few variables to consider. Among those variables are the total number of sets, reps (repetitions), intensity (how heavy the weight it relative to either to one-rep max or rate of perceived exertion), rest periods, exercise order, and frequency (how many times per week, typically).

Sets are the total number of complete rounds of repetitions someone would so in a workout. Repetitions make up one set, which rep ranges can go from 1 to, well, as high as your heart (and/or body) desires. For example, if you wanted your lifter to squat 100kg five times in a row, and do that 3 separate times with 90 seconds of rest in between each grouping of 5 squats, the squat prescription would be 3 sets of 5 reps at 100kg, with 90 seconds rest.

How Reps and Sets Can Impact Hypertrophy

When looking to increase muscle hypertrophy, science has shown that one of the most important factors for increasing the size of the individual muscle fibers (muscle hypertrophy) is overall training volume. Higher training volumes, to an extent, have been shown to increase hypertrophy, helping coaches and athletes build guidelines for exercise prescription. Note, that muscle tissue has also been shown to have a response to loading as well, which is why the below guidelines allow for an athlete to use moderate-heavy loads for moderate-higher repetition ranges done for moderate-higher sets.

General Sets and Reps Guidelines for Hypertrophy Training

The below guidelines are geared for the any individual looking to build general muscle hypertrophy with no specific sport-goal (other than have a solid foundation). There has been some research suggesting that more advanced strategies for hypertrophy may be better suited for more advanced strength, power, and fitness athletes, however most of this is theoretical. Nonetheless, the below guidelines are generally accepted as the basis for nearly every single beginner and intermediate  lifter, athlete, and sport. Note, that the below guidelines include a wide range of goals; power, strength, muscle hypertrophy (highlighted), and muscular endurance.

Training Goal Total Working Sets Repetition Ranges Training Intensity (% of 1RM)
Maximal Strength/Power 3-5 1-3 85-100
Functional Strength and Hypertrophy 4-6 4-6 75-85
General Hypertrophy 3-5 7-10 65-75
Muscular Endurance 2-4 11+ <60

 

It is important to note that the total amount of sets is influenced greatly by training frequency. When looking at the effectiveness of a training program for building hypertrophy, we must look at the total volume across the entire week, month, or program. For example, when looking at increasing leg hypertrophy, total working sets (for most, drug-free lifters) across a week can range from 12-20 total working sets based on an athlete’s ability to recovery and/or level of fitness (more advanced athletes may not be able to handle as much loading due to moving more weight over time).

The above chart is assuming that the lifter has a baseline understanding of their 1RM of a compound lift (like the squat, deadlift, bench press, etc.). These guidelines can be manipulated (primary total sets per exercise) so that each muscle group can receive anywhere from 12-20 total working sets per week from a wide array of compound exercises. For example, when programming for leg development, you you have a lifter perform the back squat, front squat, and box squat each week (on separate days), for 5 sets of 8-10 repetitions. This would be a total of 15 working sets per week. Coaches would need to monitor training and recovery to see if this loading (15 total sets is too much volume) is too much to recover from over time.

More Workout Building Tips

Take a look at some of our top workout building and exercise programming articles below!

Featured Image: Martin Romero Photography

The post Hypertrophy Training Sets and Reps appeared first on BarBend.

Thursday, April 5, 2018

Deadlift Party: Cailer Woolam, Larry Wheels, Jujimufu, and Tom Cruise Max Out

Alright, this may or may not be one of the cumulatively heaviest deadlift articles we’ve ever written.

Over the weekend, a few of strength sports most notable athletes met up for an excursion of lifting and activities down in North Carolia. Jon Call, aka (Jujimufu), is no stranger to hosting a variety of athletes at his house and garage gym. Here, he and his filmograper Tom Boyden shoot videos focused on lifting and…other things, like putting Clarence Kennedy in an ice bath.

This past weekend, Cailer Woolam (Dr. Deadlift), Larry Williams (Larry Wheels), Tom Cruise (Black Tom Cruise or BTC), and Jujimufu had one of the heaviest deadlift parties we’ve ever seen. If you follow any of these athletes on social media, then we’re guessing you could probably assume out it went.

Let’s just say, there was a lot of hype, ammonia, and weight moved, which was enough to literally shake the foundation of Jujimufu’s garage, and in Tom Cruise’s words, the internet.

Personally, I’d recommend checking out the whole video. Besides the heavy lifting it was really entertaining to watch this group come together to move weight. In case you only have time to watch part of it, I included each athlete’s top sets below.

Note, because someone will probably call it out, there was a reverse band on the bar, but it’s still insane amounts of weight.

  • Jon Call: 735 lbs / 333kg x 1 rep
  • Tom Cruise: 845 lbs / 383kg x 2 reps 
  • Larry Wheels: 845 lbs / 383kg x 5 reps
  • Cailer Woolam: 905 lbs / 411kg x 1 rep

Arguably the best part of the video is the dynamic this group forms. Also, if you thought the above video was entertaining, then you’re in luck. Earlier today, Jujimufu published a second video on his channel that takes everyone through a series of events in an American Gladiator format.

We’re not sure how many more videos will be published with this group, but we hope they’re not done.

Feature image from Jujimufu YouTube channel. 

The post Deadlift Party: Cailer Woolam, Larry Wheels, Jujimufu, and Tom Cruise Max Out appeared first on BarBend.

What Is Hypertrophy? – Definition

Who Has the Best Chance to Take the Strongman Log Lift World Record?

Watch Kara Saunders’ Best-on-Earth 18.5 Workout

Powerlifter Melissa Barber Pulls a Huge 206kg (455 lb) at 57kg (127 lb) Bodyweight

Tuesday, April 3, 2018

Our Favorite Quotes and Tidbits From the First “Road to the Games”

Powerlifter Daniella Melo Pulls a Smooth 495 lb Deadlift Triple

Dumbbell Glute Bridge – Muscles Worked, Exercise Demo, and Benefits

In this article we will discuss the dumbbell glute bridge, a glute-building exercise that can be done by most level lifters in most gyms and training facilities. In the below sections we will cover the proper dumbbell glute bridge setup, exercise technique, and the benefits of performing such a glute intensive movement.

Muscles Worked

The dumbbell glute bridge isolate the glutes to a high degree, which is why it has such an impact of glute engagement, development, and performance. Note, that the dumbbell glute bridge may also require the hamstrings and lower back to act isometrically to stabilize the body so the glutes can promote force and moment at the hip.

Dumbbell Glute Bridge Exercise Demo

In the below video the dumbbell glute bridge is demonstrated. Note, that this exercise can be done with a pad (for added comfort) as well, however it is often limited by the total amount of loading one can balance and stabilize on their hips. If this is an issue you are dealing with, please read below regarding the barbell hip raise option.

5 Benefits of the Dumbbell Glute Bridge

In the below section five (5) benefits of the dumbbell glute bridge are discussed, each highlighting a specific aspect of force output, explosiveness, overall athletic performance, and/or general health and muscle function for most individuals (strength, power, and fitness sports).

Glute Activation

Dumbbell glute bridges are a great weighted option to increase glute engagement eiter prior to lower body training or simply to induce new muscle activity in dormant glutes. Dumbbell glute bridges can be used in class settings, hotel and home gyms, and just about anywhere else making them a great glute activation exercises for any setting.

Build Stronger Glutes

When looking to add basic muscle hypertrophy and strength to the glutes, movements like the deadlift, squat, lunge, and dumbbell glute bridge can be used to do exactly that. The dumbbell glute bridge is a great accessory exercise to perform (in addition to performing deadlifts, squats, and lunges) either before or after main strength work to increase glute development.

Alleviate Knee and Lower Back Pain

When the knees and lower back hurt during movements like deadlifts, squats, and other acts of daily life (running, standing, walking, etc); we can often consider weak glutes as a contributing factor to the pain (try these foam roller exercises for the glutes as well). Additionally, when the glutes lose tension in the bottom of the squat, the lifter typically must place more loading into the quadriceps which can increase loading onto the quads and knee joint. Note, that if you are experiencing any pain in the knees and/or hips, it is best to first seek a qualified physical therapist or medical profession, especially if you suspect a more serious injury (herniation, lumbar discs issues, knee ligaments, arthritis, etc).

Explosive Hip Extension

The glutes are a powerful muscle group that are part of the posterior chain (glutes, hamstrings, and spinal erectors). The posterior chain is responsible for hip extension, which lies at the basis of most strength and power sports such as weightlifting, powerlifting, strongman, and athletics. Additionally, hip explosiveness contributes to an athlete’s jumping sprinting abilities, which can have positive impacts in both competitive sports and fitness.

Aesthetic (and Athletic) Glutes

I’d be lying if I said I didn’t train squats and pulls because I like the way the make me look. Glute bridges are one of the most effective exercises for targeting the glutes, which just so happens to be a pretty aesthetic muscle, regardless of your sport. Adding this into your workout for all the other benefits (ya know, for improving performance) is he key, but also understand that you may find some additional benefits (like this one) from doing those glute bridges as well.

Can’t Add Enough Weight? Try This Instead…

The dumbbell glute bridge is a fine glute exercise when you are in a jam and without a barbell. The issue with the dumbbell glute bridge is that the dumbbell itself can often roll around the hip crease and/or simply be too large and uncomfortable to use if you are a stronger athlete looking to raise anything over 40-50 lbs. The barbell hip raise at this point offer all of the above benefits AND allows you to place the load in the hip crease more effectively and with greater comfort. By doing so, you are able to load this glute bridge significantly more (hundreds and hundreds of pounds more, like James Harrison’s 675lb hip raise for reps session).

Featured Image: Meena Sharif on YouTube

The post Dumbbell Glute Bridge – Muscles Worked, Exercise Demo, and Benefits appeared first on BarBend.

Watch Mat Fraser and Josh Bridges Compete In CrossFit Open Workout 18.5

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