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How To Perform Perfect Hanging Leg Raises
Hanging Leg Raise Analysis
The hanging leg raise is an isolation exercise which develops the abdominal muscles and hip flexors – specifically, the rectus abdominis, obliques, iliopsoas and rectus femoris (1). Isolation exercises are movements that involve motion around only one joint; with the hanging leg raise, the driving movement should occur around the hip joint to maximize the amount of stress placed on the aforementioned muscles and cause adaptation.
By regularly performing the hanging leg raise, it is possible to improve the strength of the core musculature. For many, “the core” simply refers to the abdominals. In actuality, the core consists of all muscles found in the trunk of the body. In simpler terms, all the muscles of the body, excluding muscles of arms and legs, form the core (2).
The core’s function is to provide stability to the entire body through the use of muscular contractions. It is well documented that improving one’s core strength can bring about a whole host of positive changes and improvements such as, prevention of injury, improved posture, enhanced balance and facilitate efficient movement (3).
In order to effectively improve the strength of the core, it is imperative to partake in regular strength training. Exercises that target specific muscle groups of the core can certainly be of benefit. However, recognizing that the core’s function is to stabilize, exercises which place the body in an unstable environment will force the core to react and consequently adapt more effectively.
While the hanging leg raise is primarily an effective core developing exercise, an aspect which is often overlooked is the fact that a large degree of upper body strength is also required in order to hold the body in the correct position. The deltoids, trapezius and rhomboids, along with a multitude of smaller stabilizing muscles, must all contract to hold the body upright. Therefore, the hanging leg raise can also be considered effective for building upper body strength.
Safety Precautions
The first precaution that should be made, is to ensure that the equipment being used is well maintained and in good working order. This is especially true for those who have their own equipment at home.
It is always wise to consult a medical professional before beginning any physical exercise. This is of even greater importance for those who are recovering from injury or surgery, those with a pre existing medical condition and those who are pregnant or have experienced diastasis recti.
Hanging Leg Raise Coaching Points
For the hanging leg raise, a gym workstation or captains chair should be used in order to fix the body in position. Both pieces of equipment allow the user to place their arms on the frame and support their own bodyweight while in a suspended position. Although these types of equipment come in a variety of shapes and sizes, the vast majority of gyms will have some type of workstation or chair which will allow for hanging leg raises.
In order to effectively perform the hanging leg raise, run through the following coaching points.
1) Position yourself within the frame and rest your forearms on the arms of the chair. If the chair has handles, grab on to both and hold tight.
2) Squeeze the muscles of the core, take a big breath and step off, holding your body in midair.
3) From this suspended position, focus on bringing the knees upwards. Avoid driving the knees any higher than waist height.
4) As you lower the legs back to the starting point, continue to brace the core muscles while exhaling.
5) If possible, perform 8 – 10 reps and repeat for 3 sets. Ensure you take 1-2 minutes rest between each set.
Common Execution Mistakes
There are a number of errors that should be avoided when performing this exercise. By failing to perform exercises with correct technique, not only are we failing to work the muscles effectively, but we are also increasing the chances of experiencing or developing injury.
Arching The Back
When setting up for the exercise, it is imperative that the back is pressed firmly into the support (providing the equipment has appropriate supports). This will prevent arching, specifically of the lower spine, which can cause problems and increase one’s risk of injury. Finally, ensure to keep the neck and head steady throughout the exercise as head and neck movement may exaggerate spinal flexion.
Failing to Engage the Core
No matter which exercise is being performed, whether it be a heavy squat or a simple bicep curl, engaging the core is essential. With each rep of the hanging leg raise, look to squeeze the muscles of the core and keep as tight as possible. This will help to place maximal demand on the abs and hip flexors while keeping each movement controlled and safe, thus reducing injury risk.
Using Momentum
This error ties in nicely with the above point; by bracing the core, it is possible to eliminate the use of momentum. Uncontrolled swinging of the legs may indeed make the exercise easier, however, momentum is at play and reducing the demand placed on the muscles. Look to keep every movement controlled – especially on the way down where it can be tempting to simply drop the legs instead of lowering them in a controlled fashion.
Breath Holding
Failing to breathe with each repetition is not recommended. Breath holding combined with the stress and strains associated with the exercise can rapidly increase one’s blood pressure. This increase in pressure is known as the Valsalva maneuver and, while it has been found to increase intra-abdominal pressure and may therefore assist in maintaining stability, can cause dizziness, heart rate alterations and, in extreme cases, fainting (4).
It can be easy to forget to breathe when squeezing the core. Aligning breathing with each leg lift can be a useful tactic. Breathe in on the way up, breathe out on the way down and repeat.
Hanging Leg Raise Regressions and Progressions
Don’t worry if completing 8-10 reps of this exercise is a struggle. If this is the case, look to perform as many reps as possible and as the weeks progress and quickly the 8-10 rep range will become much more achievable.
If, however, it is a struggle to get into the correct position on the frame or if the movement itself is too challenging, there is an alternative exercise that can be performed instead. The lying leg raise replicates the movements involved in the hanging variation, however, it removes the suspension element and instead lies the individual flat on their back which greatly simplifies the exercise.
There are a number of variations that we can use in order to increase the difficulty and challenge of the hanging leg raise. It would be wise to move onto these progressions when it is possible to comfortably complete 8-10 reps of conventional hanging leg raises.
Straight Leg Raises
The first progression involves a simple change in form to increase the intensity of the movement. Instead of focusing on hinging the knees and bringing them upward, simply look to maintain straight legs throughout as the legs lift and lower.
Pull-Up Leg Raise
A second method for progressing the hanging leg raise, is to use a pull up bar instead of a chair or workstation. By doing this, there are no supports to hold the body in place and therefore, it truly becomes a “hanging” exercise.
The challenge with the pull-up bar variation is that the body is likely to start swinging as movement is generated around the hips and knees. Therefore, a greater demand is placed on the core and stabilizing musculature of the body to prevent excessive swinging and hold the body in position.
Captain’s Chair Kicks
For this exercise variation, lock the body into the captain’s chair and brace the core. From that position, raise only one leg up to waist height and perform a flutter kick. Then, alternate leg and replicate the same movement once again. For an added challenge, lift both legs up and flutter kick simultaneously. This will maintain tension on the abs and hip flexors for a prolonged duration thus causing great strength adaptations.
Captain’s Chair Twists
The final variation will focus more on the obliques which are the muscles found on the side of the body and assist in twisting and rotation. For the chair twists, as the legs begin to rise up, add some rotation by bringing the legs out to the side of the body. After a number of reps, the obliques will definitely be burning!
Final Word
There is no doubt that, when performed correctly, the hanging leg raise is one of the most effective exercises for developing the core and has been found to specifically place a large demand on the abdominals (5). Therefore, if the goal is either to improve core strength or to develop the abs, this exercise should absolutely be incorporated into training sessions.
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References:
1- Kim, Kanghoon; Lee, Taesik (2016-2). “Comparison of muscular activities in the abdomen and lower limbs while performing sit-up and leg-raise”. Journal of Physical Therapy Science. 28 (2): 491–494. doi:10.1589/jpts.28.491. ISSN 0915-5287. PMC 4792997. PMID 27065536.
2- Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
3- Publishing, Harvard Health. “Core conditioning — It’s not just about abs”. Harvard Health
4- Hackett, Daniel A.; Chow, Chin-Moi (2013-8). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073
5- McGill, Stuart; Andersen, Jordan; Cannon, Jordan (2015). “Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-up”. Journal of Sports Sciences. 33 (4): 419–426. doi:10.1080/02640414.2014.946437. ISSN 1466-447X. PMID 25111163.
Use The Cable Pull Through For Increased Strength & Gains
Ultimate strength.
Many people out there are looking to build some great, quality muscle in order to be as shredded as their favorite superhero. It’s only natural that anyone influenced by comics and television would want to look like their favorite action hero. Think about it. There’s no doubt that when many of you first saw Predator or The Terminator with Arnold Schwarzenegger your thought process by the end of those movies was, “I want to look like that!”
There’s no shame in that at all. Every bodybuilder needs a spark that will get their engines revving. But sometimes focusing purely on aesthetics right out of the gate can end up backfiring in the long run. Building quality muscle is great, but what’s equally as important is not only building muscle that looks great, but that serve a higher purpose in your overall fitness. Building functional strength should be just as high a priority as getting ripped abs or bulging biceps.
There are plenty of ways you can build up functional strength. There are deadlifts, a perfect pull exercise, there are squats, the absolute king of all lifting exercises, but there’s perhaps one that many lifters never really consider… the cable pull through.
Sure at first glance it may seem to be some useless exercise, more like a fad than anything that can be of use for a bodybuilder or weightlifter. But in reality this movement is a truly classic exercise that many strength athletes have been using for years in order to gain increased strength. So why is the cable pull through such an effective exercise?
Stronger Posterior Chain
One reason this exercise should be in your regimen is because it gets your posterior chain in great condition. That means your hamstring, glutes, lower back, and even calves are worked by performing this exercise. It’s truly helpful in strengthening the lower body and core as well, so it can help you in other lifts.
Improved Squat and Deadlift
Speaking of improving your lifts, the cable pull through is great for giving you a stronger squat and deadlift. Because the exercise improves lower body strength as well as core strength, lifting more weight with the deadlift and squat is a given. It’s certainly a great exercise to use if you plan on hauling increased weight.
Easy to Learn
Perhaps the greatest benefit to using the cable pull through is that it’s extremely simple to learn and master. It doesn’t require too much to actually get the movement down. The form is fairly simple and because of that it’s an exercise that can be easily added to your routine.
Is the cable pull through apart of your training routine? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Guide To Help You Set Realistic Fitness Goals
How To Set Achievable Fitness Goals
Most people fail to achieve their fitness goals because they set unrealistic expectations. As someone rightly said, if you fail to plan, you’re planning to fail. If you step inside a gym without a plan, you’ll be doing nothing more than waste your time.
If you want to transform your body but don’t know where to start, you’ve come to the right place. In this article, we’ll be teaching you how to set the right fitness goals for yourself so that you’re able to achieve your dream physique.
Begin With The End In Mind
The first and the most important thing while setting your fitness goals is that they should be quantifiable. If you want to lose weight, you should know your current weight and the exact amount of weight you want to shed.
Training to lose weight without a plan will not be as effective as having the numbers in front of you. If you want to increase your bicep size, have the inch-goal in your head. It’s okay to start with a goal and then modify it once you achieve it.
Know If It Possible
Some people make the mistake of setting such ambitious goals that they end up overwhelming themselves. The goal of losing 20-pounds in a month might sound motivating, but how will you feel when you don’t achieve it?
There are chances you’ll want to quit training when you don’t achieve your big goals. You should consult someone who has already done what you’re trying to do before starting to work for it. The right advice from a professional can take you a long way.
Set A Deadline
Many people quit the fit lifestyle abruptly. It’s because they stop training for a couple of days, those days turn into weeks, weeks into months, and months into forever. Setting a deadline for yourself will make you stick to your workout, diet, and recovery programs.
Following a timeline can instill the feeling of urgency in your training. Once you have a deadline, you’ll also get a reality check if what you’re trying to do is achievable in the given amount of time.
Tracking
All the points in the article are co-related and work in harmony. Falling off the fit-life bandwagon can also be credited to a lack of tracking. Some people have a goal, know it’s possible, set a deadline for themselves but still fail because they don’t know if they’re headed in the right direction and at the right pace.
Tracking your progress can act as the checkpoints in the path of your fitness goals. Keep checking off the smaller goals as you make your way through to achieve the bigger ones. You should track your progress as per your deadline.
Accountability
Most people give up on their fitness goals because they’re not accountable to anybody. When you decide on transforming your body, you should tell your friends, training partner or post about it social media.
Sharing your goals with people will force you to have a realistic goal in mind, set a deadline for yourself, keep a track on your progress and will keep you accountable. Being accountable to a person can push you to do everything in your power to achieve your goals and save yourself the embarrassment of failing or dropping out.
What are your fitness goals for this month?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
How The Barbell Burpee Will Increase Full Body Strength
This variation of a traditional burpee is great for a workout.
The burpee alone is a challenging workout, let alone adding a bar. One that is comprised of both strength and cardiovascular movements, this workout is the perfect bodyweight exercise to increase full body strength and increase endurance. The burpee is further proof that bodyweight exercises can be just as demanding as any with weights.
But the barbell burpee is unique in that it adds additional elements to an already difficult exercise. Working with a combination of traditional burpee movements including a squat and a pushup, the barbell burpee adds the extra component of a power clean and push press with the barbell to make this is a highly effective exercise to do with a bar.
Used as an aerobic exercise in combination with strength training, the barbell burpee will increase cardio, strength, balance, and flexibility to give you an all-in-one workout to help burn fat and keep you on your feet and working your chest every time for however many reps you want.
Although difficult, the barbell burpee has great benefits and is worth adding to your fitness regimen. Able to attack all of your muscles, including your legs, glutes, core, back, chest, arms, and shoulders, along with the ability to raise your heart rate and get you breathing hard, this burpee is the perfect compound exercise to do with a bar each time.
For those looking to burn fat and increase endurance, as well as aid in power performance, the barbell burpee is great for athletes of any kind. Working many muscles at once also allows you less time working out with the barbell burpee.
All-Around Workout
The barbell burpee allows for increased strength in a variety of muscles including your lower body and upper body. Your legs and glutes are targeted during the jump back into a pushup position as well as the start to the power clean portion of the exercise. Once on the ground, your shoulders provide support as you descend into that all too familiar pushup using the bar as a point of support, especially with the jump up.
With more balance required for the burpee, your core activates and your arms and chest join the workout until that pushup is done as part of this burpee. The fun begins when you lift the barbell into a push press and rely on your fitness to take over as you lower the bar and continue with more reps.
By adding weight, your overall strength increases significantly as opposed to sticking with just your bodyweight (1). As a complex compound exercise, the barbell burpee is sure to fire you up on all cylinders and those gains will really show.
Promotes Fat Burn
As a physically demanding exercise, the barbell burpee is one that will burn off loads of calories, only supported by the fact that so many different muscle groups are being worked. With the ability to increase endurance, your metabolism will work harder for you and your ability to burn more calories will only intensify (2).
Fat loss happens when you consume less than you burn and while dieting can be tricky, the barbell burpee is one exercise to give you a great boost in calorie loss to start you on the right path towards fat loss and the jump and cardio portion of this is great for that.
Increases Endurance
When it comes to increasing your endurance and lung capacity, this workout is one that will do the trick. While running, cycling, or other cardio exercises will get you there as well, the barbell burpee is one that will boost your endurance while at the same time increasing strength and muscle growth (3). A long session of barbell burpees can be all you need for a good day’s work in the gym.
As fatigue sets in, your endurance will allow you to work longer and harder in all other aspects of your training and athletic performance. Along with working your circulatory system, muscular-skeletal system, and central nervous system, the barbell burpee will give your cardiovascular system a great boost to ensure a more effective and longer-lasting lift to add to the rest of your workouts to keep your working hard.
Enhance Explosive Power
Along with increased strength and endurance comes the ability for more power and explosiveness with workouts and competition. Barbell burpees will target your fast-twitch muscle fibers which allow for shorter bursts of speed and power (4). The back and forth jumping into and out of the pushup position mixed with the power of the press at the top will help generate increased speed and power for those looking to get the edge in their workouts.
Having speed and power is not only important for sprinters or jumpers, but for anyone looking to step their game to the next level and this burpee is great for that as you get moving on your hands and feet for a great workout to keep your gains flowing.
Time Efficient
Barbell burpees are time efficient since they include multiple muscles in many muscle groups, as well as targeting your cardio. While you do need a barbell for the barbell burpee, if one is not available, then a traditional burpee will provide almost all of the same benefits. For those who work or feel tight on time in the gym, adding barbell burpees to your workout routine is somewhat of a must.
You will look great, feel better, and know that even if you spent minimal time in the gym and more time off your feet, that you accomplished more with a barbell burpee to keep you doing things you love and start seeing gains.
How To Perform The Barbell Burpee
You will need a barbell and whatever desired weights you want. Place the barbell on the ground and grip the bar with your hands slightly more than shoulder width apart. Kick your legs back into a pushup position and lower to the bar. Push back up to complete the pushup and take your hands off the barbell.
Once on your feet, execute a power clean by lifting the bar to your waist, thrusting to your chest and completing a push press over your head, driving through your feet. Lower to the ground and repeat from the beginning. Keep a tight core and good form throughout to avoid strain or injury from this burpee exercise and rest is important to start seeing growth with all your reps.
Wrap Up
Burpees are never fun and can offer a real challenge for those still working on their fitness. But burpees are a great overall body exercise to get lean and put on muscle while also building a great foundation for endurance. Adding a barbell to the traditional burpee will only add to the fun and increase your gains. The barbell burpee can be challenging and will require balance and flexibility.
You will get better at the barbell burpee and be more fit, only encouraging those gains and increasing your confidence. Don’t let this deter you from maximizing your gains and allow yourself to thrive by adding the barbell burpee to your workout regimen so the rest of your workouts only add to it.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. (source)
Ratamess, Nicholas A.; Rosenberg, Joseph G.; Klei, Samantha; Dougherty, Brian M.; Kang, Jie; Smith, Charles R.; Ross, Ryan E.; Faigenbaum, Avery D. (2015). “Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises”. (source)
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Siu, Jeremy W.; Bagley, James R.; Lockie, Robert G.; Costa, Pablo B.; Galpin, Andrew J. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
2021 IFBB Texas Pro Results
Complete results from the 2021 IFBB Texas Pro.
The 2021 IFBB Texas Pro has begun and there will be some more Olympia qualifications handed out. The Irving Convention Center in Irving, TX is the host of what is destined to be a weekend full of great competition featuring some of the biggest names in bodybuilding.
The Texas Pro will be handing out ten athletes an invitation to the 2021 Mr. Olympia coming this October. A total grand prize of over $40,000 will be paid out across the bodybuilders this weekend.
It begins with Steve Kuclo. The Dallas native will look to top the competition in his home state and earn a spot to compete at the biggest event of the year. Kuclo is viewed as one of the favorites to win the Men’s Bodybuilding category but it will not be easy.
Iain Valliere will be back in action after a victory at the 2021 Tampa Pro. Despite already having an automatic qualification to the Olympia, Valliere will continue to compete to try and continue to build momentum. Phillip Clahar, who finished second to Valliere in Tampa, will also be back in action. He has a chance to finish at the top of the field this time around. All three competitors are at peak physical condition which means the Texas Pro has a chance to be extremely entertaining.
Hassan Mostafa will also look to keep pace. He has not earned a bid just yet but he is in line too in the standings. Mostafa has competed in many qualifiers and has placed quite well recently.
There were a total of six divisions at the Texas Pro with winners vying for a qualification to the Olympia. Day one of the competition included prejudging and finals for the Classic Physique, Women’s Physique, Men’s Physique, and Bikini. The full results from Day Two have not been announced. Check out our full breakdown of the 2021 IFBB Texas Pro results below.
2021 Texas Pro: All Division Winners
A quick breakdown of the winners in each division from the Texas Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding:
Men’s 212:
Classic Physique:
Men’s Physique:
Bikini:
Women’s Physique: Ashley Jones
2021 Texas Pro Breakdown
Women’s Physique
First Place – Ashley Jones
Second Place – Lenka Ferencukova
Third Place – Elizabeth Bradshaw
Fourth Place – Jeannie Feldman
Fifth Place – Priscila Cavilha
Men’s Bodybuilding Results
Results coming soon
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Men’s 212
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Classic Physique
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Men’s Physique
Results coming soon
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Bikini
Results coming soon
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Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 IFBB Texas Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Talking Huge | EP 9: Craig Golias Weights In – Is Phil Heath Done Competing?
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Craig Golias and Vlad Yudin reflect on the life of John Meadows, talk about Phil Heath’s future, and debate if progress pics can be trusted.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias looks back on the life and times of the late John Meadows, talks about the physique updates of Phil Heath and Big Ramy, and the illusions of progress pictures.
After a few weeks away, Craig Golias returns to speak with Vlad Yudin to catch up on the latest and trending topics in bodybuilding. The biggest story, of course, is the tragic passing of beloved bodybuilder and coach John Meadows. While Craig did not know him personally – he was aware of the impact he had on the sport both as a bodybuilder and as a human being. Craig and Vlad also look at some of the latest progress pics that popped up over the past few weeks – focusing on Phil Heath and Big Ramy. Will Phil make another comeback? Does Ramy look on point for another victory? Let’s jump into it.
In Memory of John Meadows
The bodybuilding world was shocked earlier this week to learn that bodybuilder and beloved coach John Meadows had passed away. Meadows is known as one of the most iconic trainers in modern bodybuilding. But more importantly than that – he was a man with a kind personality that truly touched any person he met. In a sport that can be somewhat isolating, John Meadows made many connections. His kindness and optimism was felt strongly even during some of his hardest hurdles – such as the heart attack he suffered last year and recovered from.
While the exact cause of John Meadows death does not seem tied directly to bodybuilding, there’s no doubting that a mass monster bodybuilding lifestyle increases some risks. Vlad asks Craig Golias if Meadow’s passing made Golias think about his health and future. Is Golias worried that he may run a higher risk of serious health issues or death too soon?
In a surprisingly candid and quiet moment, Craig Golias admits that he does sometimes think about his choices and how it will affect his health. Especially in his younger years, Golias did anything possible to be HUGE. This included some not-so-healthy diet habits. There’s also no way around it – 300 pounds of muscle is still 300 pounds of weight that the heart has to pump blood through. That can take a toll.
The Future Of Phil Heath
Vlad Yudin and Craig Golias also discuss some of the biggest physique progress pictures that were released onto the internet. One of the biggest trending updates come surrounding Phil Heath. Many of his social media posts over the summer have showcased an increasingly conditioned physique. Some fans think he already looks better than his past two Mr. Olympia showings. This has led to speculation that he’s ready to come back yet again… and maybe win it.
But Craig Golias isn’t convinced. In fact, he’s convinced the other way around. He thinks that Phil Heath is done. That he will never win the Mr. Olympia again – and will likely not compete at the Olympia again. Even is Golias is wrong, he thinks that Phil Heath will simply place lower.
Craig Golias points towards every other great Olympia legend including Ronnie Coleman and Jay Cutler. Both are amazing athletes, as is Phil Heath, but after they fell from their throne – they never really got it back. Jay Cutler may have returned for a win at the Olympia after a short knock off – but ultimately when it was obvious he was declining he kept placing lower. Ronnie Coleman is the greatest bodybuilder of all time – but still succumbed to a lower placing on his last attempt at Mr. Olympia. Golias believes this is the point that Phil Heath is at now.
Progress Pics: Truth or Illusion?
Ultimately, this leads to Vlad and Craig talking about progress pictures overall. Do they help or simply hurt by raising expectations too far? Photos are a far cry from being under the hot lights of the competition stage. It’s easy for a bodybuilder to manipulate their physique with the right angle, lens, and alternate lighting on Instagram. It seems more often than not – the photos look more impressive than the final physique we see on stage.
Craig Golias agrees with this. It’s the double edged sword of social media. These kinds of frequent posts help make bodybuilders more of a brand. It helps them gain sponsors and a following and make money. But back in the day, bodybuilders often trained not knowing what anyone else would look like. The fans faced the same situation. That led to more shocking reveals at the actual competitions. It was exciting and also led to less overextended hype.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the consistent natty or not debate. Should athletes owe fans proof when they don’t believe natural claims? You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
These Deadlift Alternatives Can Influence Overall Growth
These deadlift alternatives are perfect for still seeing growth and alleviating pain and strain to avoid injury.
We all know that the deadlift is one the big three powerlifts to boost strength and size, but deadlift alternatives can greatly affect how we perform and how we stay safe in the gym. While the deadlift is a great exercise all around for boosting strength, power, explosiveness, and range of motion, it often times puts us in a vulnerable position, and that is something we just don’t want. Having a great set of alternatives to pull from ensures we get the most out of our workouts to keep them engaging, but that we also keep ourselves safe. Injury means less time in the gym and loss of gains and there’s no point in putting yourself in that position.
Let’s take a look at some great deadlift alternatives so you can continue to see growth in terms of strength and size without having to worry about any unwanted pain and strain to cause injury. Having alternatives to add to your workout can greatly influence your gains and offer more engaging ways to workout so you have fun but see results.
Why The Deadlift Is Great
The deadlift is an impressive exercise for it requires both explosive strength and overall power (1). The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
The deadlift provides great benefits that can greatly affect your overall growth and performance. Benefits of the deadlift include:
Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth. Plus, you look great when you pack on that weight.
Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2) and offer the most movement possible.
More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3) and those sport specific movements.
Best Deadlift Alternatives For Growth
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is perfect for strengthening foundational movements and does a great job for sport specific needs. With your body needing to work as a unit, you work your hamstrings, hips, and core to stay stable and really get the job done right. You can also work on imbalances since each side is worked alone for efficient gains (4).
Kettlebell Swings
Kettlebell swings provide for explosive movements and force you to work on control. You get great hip and glute contractions with a powerful forward movement and can boost speed and explosive power while also carrying lower risk to you to avoid injury.
Hip Thrusts
Another great exercise to work the glutes and focus on explosive power, hip thrusts are perfect for working on more hip isolation. You can perform these with or without weight, or you can use resistance bands to add better resistance as well. Glute development is important and hip thrusts can greatly benefit you in this regard (5).
Rack Pulls
Rack pulls allow for a very similar deadlift movement, although you don’t need to go all the way to the floor. By performing a partial range deadlift, you limit your risk of injury and can work on form for when you decide to take on the traditional deadlift. For those who need mobility help, while also working on staying safe, rack pulls are not a bad option at all.
Trap Bar Deadlift
Although this is still a deadlift movement, using a trap bar allows for less pain to tackle your lifting needs without feeling vulnerable. The nice part about a trap bar is that you stand in the middle as opposed to behind a traditional bar. This keeps the weight in the center and allows you to be powerful with a more controlled motion (6). Taking strain off the lower back is exactly what you need to succeed.
Featured Fitness Equipment For Deadlift Alternatives
Having the best equipment can be a game changer for boosting your gains and ensuring quality workouts, especially at home. With the right fitness products, all of your results are more than possible and you will greatly benefit.
To start, kettlebells are great tools to use for they will boost strength and size while also working on conditioning and are perfect for higher intensity workouts. Kettlebell Kings Powder Coat Kettlebells are perfect for providing effective workouts and offer great grip. Made of a single piece of cast iron, these are durable and ensure longevity.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Check out our list of the Best Kettlebells for more great products to increase strength and intensity!
For those heavy lifting needs, a barbell is exactly what you want and the right one will fit nicely in your home gym. American Barbell 20KG Training Bar is perfect for optimal performance and is a versatile bar for both training and competition. Tested for longevity with excellent whip for performance, this bar is durable and comfortable.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Check out our list of the Best Barbells for more great products to work on heavy lifting and those barbell needs!
Wrap Up
While the deadlift is a great exercise, deadlift alternatives are perfect for ensuring growth in strength and size while also protecting you from unwanted injury. With the right exercises fit into a great routine, you can achieve all your desired goals while keeping your workouts fun and engaging. Don’t let a poor routine hurt your gains and give these deadlift alternatives a try to see serious gains to your training and performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Fisher, James; Bruce-Low, Stewart; Smith, Dave (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Blanchard, J.; Berning, J.; Adams, K.; Debeliso, M. (2016). “Effects Of The Trap Bar Deadlift And Leg Press On Adolescent Male Strength, Power And Speed”. (source)
Brandon Curry Shows Some Massively Improved Legs Weeks Out From The Olympia
Brandon Curry has built some truly impressive legs in the off season.
2019 Olympia champion Brandon Curry hasn’t gotten a fair shake from the fans. Despite his dominant performance in 2019, many people wrote it off, saying that he didn’t defeat Phil Heath, that he didn’t contend with Shawn Rhoden. Many excuses have been thrown out there. Yet he defeated Heath at the 2020 Olympia. The feat cemented that he was indeed a rightful champion.
That said, Brandon Curry still lost to Big Ramy at the 2020 Olympia. In the loss Brandon Curry was able to collect information. The info he gathered was that he had plenty to improve upon. In particular Curry realized that he needed to improve upon his legs in order to defeat Big Ramy at the 2021 show.
In order to take his legs to the next level, Brandon Curry has doubled down on his training. A recent physique update showcases just how much he’s improved upon his “weak point.”
To be honest, Brandon Curry had some pretty impressive legs to begin with. But his recent training has transformed his legs to the next level. If the goal was to improve his lower half, it appears that Curry has successfully accomplished his mission.
One thing is certain about Brandon Curry: he just keeps improving. No matter his placing in the division, what can’t be denied is Curry’s ability to point out weaknesses and strengths and build on both. It’s what carried him to victory in 2019. It could be exactly what sees him pull off the upset in 2021.
While many believe Big Ramy is the favorite heading into the show, it can’t be denied that Brandon Curry was hot on his heels at the 2020 Olympia. Curry didn’t lose to Big Ramy by much. A few tweaks here and there and Curry could have easily walked away with a victory. Now he’s hoping to make good on his potential and once again secure a victory in 2021.
What do you think of the improvements Brandon Curry has made to his physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
‘Screw Your Freedom’: Arnold Schwarzenegger Says Anti-Maskers Are ‘Schmucks’
Arnold Schwarzenegger did not hold back about masks in a recent interview.
Arnold Schwarzenegger is known as the greatest bodybuilder of all-time. When he speaks, the bodybuilding world listens but he has expanded over the years to movies and politics. In a recent interview, he did not hold back about his opinion on those who choose not to wear a mask.
Schwarzenegger sat down with CNN’s Bianna Golodryga and shared a clip on his Twitter and YouTube page. In the video, Schwarzenegger is not holding back with his opinions on anti-maskers.
“There is a virus here. It kills people and the only way we prevent it is: get vaccinated, wear masks, do social distancing, washing your hands all the time, and not just to think about, ‘Well my freedom is being kind of disturbed here.’ No, screw your freedom,” Schwarzenegger said.
“You have the freedom to wear no mask — but you know something? You’re a schmuck for not wearing a mask. Because you are supposed to protect your fellow Americans around you.”
The COVID-19 pandemic has caused plenty of conversation and debates. This stretched from re-opening businesses to the vaccine to masks. There have been plenty of opinions floated around and comparisons made. Schwarzenegger decided to use traffic lights as his way to blend the topic together.
“We put the traffic light at the intersection so someone doesn’t kill someone else by accident,” Schwarzenegger said. “You cannot say, ‘No one is going tell me that I’m going to stop here at this traffic light here, I’m going to go right through it.’ Yeah, then you kill someone else and then it is you’re doing.”
Arnold Schwarzenegger has been vocal about the virus since the beginning and has urged people to listen to the professionals. This is why he has been following guidelines and asking those to do the same.
“There’s no one that knows more about a bicep than I do because I studied this issue for 50 years and the same is also with the virus. The people out there, the experts, they study this year after year,” Schwarzenegger said.
Schwarzenegger served as the Governor of California from 2003 to 2011. Back in June, he took to Twitter to applaud the job the state was doing to enforce masks.
This is 100% the right move. This will help us beat this terrible virus. The science is unanimous – if we all wear masks, we slow down the spread and can reopen safely. It’s not a political issue. Anyone making it a political issue is an absolute moron who can’t read. https://t.co/N0FmCwDU5w
— Arnold (@Schwarzenegger) June 18, 2020
Arnold Schwarzenegger continued by saying that “anyone making it a political issue is an absolute moron who can’t read.”
This will likely not be the last time that Schwarzenegger makes a public statement on the issue of masks. Right now, there is no doubt about which side the iconic bodybuilder stands on.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danny Hester Returns Full Interview | Analyzing Nick Walker, Hunter Labrada, & Chris Bumstead
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Danny Hester returns for another full uncut GI Exclusive interview.
Danny Hester is a top level bodybuilder who has been around for a long time. He’s lived and competed through multiple eras of the sport, eventually earned an Olympia title, and trained numerous celebrities on the side. It’s safe to say that he has an in-depth perspective on bodybuilding over the past few generations.
Over a year ago, before the pandemic, we were able to sit down with Danny Hester and talk with him at length about all things bodybuilding. A lot has changed since then – and we had the opportunity to reconnect via video for another full length interview.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Danny Hester. This uncut full length interview including topics such as whether or not bodybuilding is a selfish sport, the future of bodybuilding in the form of Nick Walker and Hunter Labrada, and a critical analysis of Chris Bumstead’s Olympia 2020 win plus more!
Listen To Our Danny Hester Interview On The Generation Iron Podcast
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Listen to the full Danny Hester interview here:
Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
Danny Hester is extremely impressed by both Nick Walker and Hunter Labrada. Interestingly enough, he originally thought it would be a bad idea for Hunter to enter the world of competitive bodybuilding. He felt that the effort and sacrifice required would be wasted on an era that wouldn’t favor the Labrada gene pool. Hester admits he was wrong – as the competition appearances of Hunter have truly impressed him.
In fact, Danny Hester believes (or at least hopes) that this is a sign of a new upswing in bodybuilding. Perhaps the new era rising up will be more iconic after nearly a decade of controversial opinions on the current crop of athletes. Hester is hopeful that social media’s influence is finally reaping what was sown over the past decade. A new generation of people who were inspired by icons on social media are now old enough to compete.
Danny Hester hopes that social media will bring in more talented young bodybuilders. Perhaps athletes like Nick Walker and Hunter Labrada are a product of that very generation. It will be a like a new “boom” of bodybuilders changing the landscape more dramatically than we’ve seen in recent years.
Danny Hester: Chris Bumstead Won Olympia Due To Improvements But Not Perfection
Danny Hester doesn’t give his personal opinion on who had the best physique at the Classic Physique Olympia 2020. But he does suggest that the physique quality was very close between Chris Bumstead and Breon Ansley.
“Now even with the improvements, was it enough for him [Chris Bumstead] to beat Breon? That’s a whole different story,” Danny Hester states in our interview. While not confirmed -this seems to imply that Hester doesn’t view Bumstead’s physique as breakaway superior from Ansley.
He does understand, and truly believes, that Chris Bumstead won purely on his vast improvements. Hester himself gives Bumstead credit. He admits that the amount of improvements in Bumstead’s physique from the Olympia 2019 to 2020 was incredible. It’s hard for any pro bodybuilder to get that kind of improvement in one year. Bumstead pulled it off. The judges noticed. That gave Bumstead the edge.
Danny Hester relates this to his experience competing. He recalls a competition he competed in just three weeks before winning the Classic Olympia. He placed third due to feeling slightly sick on the night of the show. He was frustrated. So he worked extra hard in the final three weeks leading up to Olympia.
Ultimately, he won the Classic Physique Olympia. He thinks this is partially due to the extra effort he put in after feeling defeated. But he also thinks it’s because some of the same judges were at the earlier show and also judging at Olympia. They saw his improvements. They directly noticed how he changed. That helped him get an edge and win that year.
Wrap Up
We discuss many more topics with Danny Hester in our full hour long interview than what can be covered here in this article. Other topics include whether or not bodybuilding is a uniquely selfish sport, the biggest mistake bodybuilders make when trying to get six-pack abs, and if Hollywood typecasts actors with mass monster muscle. You can watch the full GI Exclusive interview with Danny Hester above.