All Posts By Presser
Chris Craft Shows Off Massive 317.5 Squats Without Belt Or Knee Sleeves
Chris Craft posted a recent video on Instagram where he performed huge squats without much help.
No knee sleeves, no belt, no problem for Chris Craft. When it comes to squats, Craft has always been a bit of a freak. Craft took home the prize during the 2021 United States Powerlifting Association Arkansas Powerlifting competition. On Wednesday, Craft took to Instagram to show that he is still in top shape.
Chris Craft performed a 317.5kg (700lb) squat for a double and did it without wearing knee sleeves or a belt.
Not only did Craft load up the weight on the bar and do it raw, he made it look easy in the process. Craft is forced to pause after each rep because of the weight shaking on the bended bar. This is because of the burst that Craft displayed when performing the lift.
This was not the only lift performed on Wednesday by Craft. He also shared a single rep of 319.8kg (705lb). Craft’s best competition squats was 320kg (705.4lb). It seems as though Craft is heading for some big things in the future.
Chris Craft has been a star in the game for half a decade now. Since 2015, Craft has competed in five sanctioned powerlifting competitions and has won gold in all of them. Craft did not share his bodyweight in his recent Instagram video but it is safe to assume that the weight on the bar was more than double his current weight.
The last three competitions Craft has competed in were the 2019 USPA Rhino Iron Massacre, 2021 Southern Powerlifting Federation (SPF) Proving Ground Classic, and the aforementioned USPA Arkansas Powerlifting Championships. He competed in the 140kg (308lb) weight class during these.
Chris Craft’s caption on his recent video was as simple as it gets. He wrote “700 lbs x 2 #RespectTheDepth”.
“Respect the Depth” is a tribute to a training program created by Craft that is centered around squats. Reading int between the lines of this caption, Craft makes a 700-lb squat seem like nothing and it hints that he might have bigger numbers in mind moving forward.
If social media is any indication, it looks like Chris Craft performs squats in the gym on a daily basis. His Instagram page is loaded with videos performing some massive lifts. More often than not, Craft is performing these lifts without any gear. It is unknown when Craft plans to take the stage again at a competition but when he does, there is a chance that he does something special.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cira Nutrition Glow-Getter Collagen Peptides Review
This collagen supplement will support healthier skin, hair, and nails while also improving gut and joint health.
Product Overview
With so many supplements on the market today, it can be challenging to choose the right one, and while a collagen supplement may not be at the top of your list, it potentially should be. Collagen is the most abundant protein in the body and is a major piece of connective tissue that makes up anything from muscles, tendons, ligaments, and skin. As an important component of many vital bodily functions, neglecting the importance of collagen could be a disservice, and one you don’t need at that. Cira Nutrition Glow-Getter Collagen is a high-quality collagen supplement designed for women and female athletes so they can thrive inside and out of the gym with better overall health and wellness.
Collagen is associated with many benefits that can greatly improve health and wellness, but also training and performance. It is known to improve skin, heart, hair, and nail health, while also promoting better gut health. When it comes to training and performance, collagen can relive joint pain by reinforcing the integrity of your cartilage (1), prevent bone loss by offering structure to keep them strong, and increase muscle mass by allowing your muscles to function as properly as possible. Glow-Getter Collagen does this and much more and is a top-tier product to have on your shelf.
Cira Nutrition Glow-Getter Collagen is the perfect collagen supplement for active women and female athletes. Packed with collagen and other great ingredients, this can help with hair, skin, and nail health while also improving gut health and strengthening joints.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Glow-Getter Collagen Highlights
Cira Nutrition Glow-Getter Collagen is a top tier collagen supplement designed to support healthier skin, hair, and nails, while also working on improving gut health and strengthening joints so you look and feel that much better. While taking collagen may not seem like a necessity, this product makes receiving all of the great benefits fun and easy with just one scoop packing 10,000mg of hydrolyzed collagen into your body, along with other great ingredients. With three fun flavors and real results, Glow-Getter Collagen is a supplement you need to try today.
Ingredients
Hydrolyzed Collagen: A more easily absorbable form of collagen, this can support everything from better skin, hair, and nails, to gut health, and even a healthy immune system. It can also help with joint relief and your muscle building goals (2,3).
AstraGin: Allows for better nutrient uptake and supports the integrity of your gut barrier. This ensures the nutrients in this supplement hit you harder and more effectively (4).
Pepzyme AG Protease Enzymes: This protease blend allows the body to convert proteins to free amino acids. By doing so, it increases their bioavailability so they can build muscle and support things like toning, repairing, and recovery.
Other Ingredients
Natural and Artificial Flavors, Citric Acid, Malic Acid, Stevia Leaf Extract
Calories
40
Protein
9g
Amount Of Collagen
10,000mg
Number Of Servings
30
Serving Size
1 Scoop
Flavors
Pina Colada, Strawberry Kiwi, Unflavored
Best Way To Take
Mix one scoop with 8-12 fl. oz. of water or your favorite beverage. Consume 1-2 times a day.
Price, Flavors & Effectiveness
Cira Nutrition Glow-Getter Collagen is that collagen supplement to support healthier skin, hair, and nails while also working to improve gut health and make those joints strong and stable. With 30 servings per container, one scoop of this collagen will pump you with great ingredients to improve all areas of your overall health. Glow-Getter Collagen comes in three great flavors of Pina Colada, Strawberry Kiwi, and Unflavored.
Pros
A lot of collagen mixed with other great ingredients
Great for healthier skin, hair, and nails, among other benefits
Interesting and fun flavors
From a reputable company in Cira Nutrition
Cons
Only available directly from their website
Does contain artificial flavors
Price: $34.99
Overall Value
Cira Nutrition Glow-Getter Collagen is a top tier collagen supplement designed for women and active female athletes who want the best for not only their health and wellness, but also training and performance. Collagen is vital for many bodily functions and works for a number of benefits from healthier skin, hair, and nails, all the way to better joint and muscle function. Cira Nutrition knows the needs of athletes and seeks to produce only the best supplements around. What you are really getting is a high-quality collagen supplement with great ingredients, a powerful formula, and an honest company backing it. Check out Cira Nutrition Glow-Getter Collagen today and see what this supplement can do for all your goals.
Try Cira Nutrition Glow-Getter Collagen Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Cira Nutrition and Envato
References
Clark, Kristine L.; Sebastianelli, Wayne; Flechsenhar, Klaus R.; Aukermann, Douglas F.; et al. (2008). “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain”. (source)
Bolke, Liane; Schlippe, Gerrit; Gerb, Joachim; Voss, Werner (2019). “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. (source)
Moskowitz, R. W. (2000). “Role of collagen hydrolysate in bone and joint disease”. (source)
Turck, Dominique; Castenmiller, Jacqueline; De Henauw, Stefaan; Hirsch-Ernst, Karen I.; et al. (2020). “Safety of a botanical extract derived from Panax notoginseng and Astragalus membranaceus (AstraGin) as a novel food pursuant to Regulation (EU) 2015/2283”. (source)
How The Close Grip Dumbbell Press Can Enhance Your Bodybuilding Goals
Work to build a stronger chest and triceps with the close grip dumbbell press.
When it comes down to it, benching anything is essential for building that chest strength and making sure those pecs pop. While we all seek that shredded physique, enhancing certain muscle groups can change our body composition to the point where that ultimate aesthetic is fulfilled. While the barbell is a clear favorite for many exercises, as it has the ability to seriously enhance growth and size, the use of dumbbells when it comes to a chest exercise may be overlooked.
Using dumbbells should not be taken for granted for great exercises exist that will surely fire up those chest muscles so they have no choice but to grow. The close grip dumbbell press is one of those dumbbell exercises that has the ability to build strength and size while also providing for a host of other benefits. A common variation of the traditional dumbbell chest press, this will work to target your triceps more while challenging your chest in different ways. While it has the ability to carry over into functionality and sport specific movement, it is at its core, a great chest workout to fire up those chest muscles.
Let’s dive into the close grip dumbbell press and see just what makes this exercise so great. From what it is, to the amazing benefits for your gains, and how to do it, you won’t be disappointed with the results when you throw this into your workout routine. Working to enhance our routines is something we should all aim to do for challenging our muscles differently is a great way to create muscle confusion and added time under tension so our muscles really feel the need to grow. In turn, we see that shredded aesthetic we all desire most.
What Is The Close Grip Dumbbell Press?
While it may seem obvious, the close grip dumbbell press is the same movement as a normal press, only your grip is what changes. As opposed to having your grip be around shoulder width apart, this exercise will see your hands slightly closer to each other towards the middle of the bar.
When looking to judge if you have this grip right, make sure your triceps are engaged and you will know you are closer to that close grip you want. This will simply target other muscle groups and challenge your chest in a different way while offering a nice alternative lift to your chest day workouts (1).
Benefits Of The Close Grip Dumbbell Press
Target Your Triceps For Growth
The close grip dumbbell press is a great exercise for engaging the triceps more to see huge growth. As an essential muscle in showing off those arms and working on pushing movements, your triceps are a bigger muscle than you think and any extra work to target them will prove to be great for your results. Since this exercise will allow you to lift more weight, the strain on your triceps will be far greater than a triceps isolation exercise.
Promote Less Elbow Flaring
A common mistake with those who bench is their elbows tend to flare out. Since some muscle groups aren’t as engaged, your elbows have free reign to travel around which can cause instability and lead to unwanted pain and injury. With an emphasis on muscle groups like your shoulders, you don’t have to worry as much about flaring since they will be more engaged.
Reduce Shoulder Pain
The close grip dumbbell press doesn’t really place stress as much on your shoulders as the wide grip or even the normal grip press does. Shoulder pain happens for a number of reasons and sometimes we just can’t help but deal with it. For those struggling with shoulder pain, looking into this exercise to change up your workouts can help alleviate that pain so you still get a workout while also keeping those shoulder joints healthy.
Challenge The Upper Chest
With so many chest exercises out there, it can be hard to find the ones that will enhance your gains the most. The key is to find ones that will target certain areas of the chest, be it the upper, middle, lower, or inner and outer regions. The close grip dumbbell press will target your upper chest, giving greater activation to this area of your chest for nice isolated work.
Work to Tackle Muscle Imbalances
Dealing with muscle imbalances can be a drag and will absolutely throw off your physique for those of us bodybuilders. By using a dumbbell, you can work each side as its own, forcing not only balance and stability, but also each muscle’s strengths and weaknesses. This will allow you to notice a change in size or if one pec is bigger or smaller than the other.
How Bodybuilders Can Capitalize With The Close Grip Dumbbell Press
When looking to get that shredded aesthetic, bodybuilders are always seeking the utmost symmetry on every part of their body. While bodybuilders know the game and challenge themselves with a variety of exercises, it is important to also know that sometimes certain areas need a little extra attention. The close grip dumbbell press provides for nice variation in your workout while targeting the upper chest as well as those triceps. For those looking to enhance physique over maximum strength and sheer lifting ability, the close grip dumbbell press is a great choice for bodybuilders.
Wrap Up
When looking to build our chests, the options for exercises can leave us baffled. The close grip dumbbell press is one of those exercises that can seriously drive home the point that your upper chest and triceps need some work and is a great alternative chest exercise to try. Add this into your routine and see the great benefits surrounding it because at the end of the day, you won’t be upset by the results you see in the mirror.
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
Lockie, Robert George; Moreno, Matthew (2017). “The Close-Grip Bench Press”. (source)
5 Foods That Boost Energy and Can Replace Pre-Workout Supplements
Real Foods Which Can Act Like Pre-Workout Supplements
Pre-workout supplements come in handy on days when you’re low on energy or don’t feel like working out. But, let’s be honest, supplements aren’t cheap, and everyone can’t afford them.
Apart from being expensive, supplements aren’t as good for your body as compared to real food. If you don’t have the budget or the willingness to spend on supplements, you’ve come to the right place.
Apple
It’s a well-known fact that an apple can be more effective than coffee at keeping you awake. An apple is packed with a decent amount of calories and carbohydrates which can keep you going through your workouts.
The energy you get from an apple can help in stabilizing your blood sugar levels. An apple contains vitamins, minerals and a good dose of fiber which can keep you feeling full and energized for longer.
Peanut Butter Sandwiches
Peanut butter has established itself in the pre-workout market and many pros rely on it as their workout energy source. While the peanut butter supplies for a healthy amount of protein, fats, and calories, the wheat sandwiches will provide with all the carbs you need.
You can make the sandwich more interesting by adding jelly to the mix. The peanut butter jelly sandwich is an easy and cheap source of pre-workout nutrition. A peanut butter sandwich is portable enough to carry with you to the gym if you’re in a rush.
Banana
If you didn’t already know, bananas are known as nature’s power bar. Banana is filled with carbohydrates and potassium, which supports nerve and muscle functioning. Whenever you get a hunger pang, we recommend you reach out for a banana instead of the bag of chips.
It’s important that you take your pre-workout meals at least an hour before your workout. Most people make the mistake of eating their pre-workout meals too close to their training session which doesn’t allow for the nutrients in the food to be utilized by the body.
Greek Yogurt With Granola
The greek yogurt is loaded with protein which can help in preventing the muscle breakdown during your workout. The added granola will add a punch of carbs to your meal which will help you power through your workouts. You could add berries to the mix for the taste and carbs.
In this article, we’re not only listing out the food you can have as pre-workouts meals but are also breaking their components down. You need to make sure you’re having a complete meal with all the necessary ingredients before your training session.
DIY Energy Drink
If you’re someone who likes the energy boost pre-workout supplements gives, you’re going to love the all-natural energy drink. Make your own pre-workout supplement drink by blending water, freshly squeezed citrus juices, sea salt (sodium chloride), and honey.
The result will be your own carb and electrolyte-rich blend which can easily taste better than those tangy pre-workout drinks. You can also grab one of the above-mentioned food to eat along with your energy drink.
Header image courtesy of Envato Elements
What do you have for pre-workout nutrition?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
IFBB Pittsburgh Pro Masters 2021 Results
Complete results from the IFBB Pittsburgh Pro Masters 2021.
The IFBB Pittsburgh Pro Masters 2021 took place began on Thursday, July 22 and concluded on Saturday, July 24. Competitors gathered at the Sheraton Station Square in Pittsburgh to compete for the top spot in their respective divisions.
Milton Martinez and Michael Ferguson put on strong performances on Thursday. Ferguson took home the top spot in the Men’s Physique division. He competed in three straight Mr. Olympia competitions from 2015-2017. Martinez recently placed seventh in the Puerto Rico Pro 2019 and as high as fourth during the Dominican Republic Pro Men’s 212 in 2018.
There were a total of seven divisions at the Pittsburgh Pro Masters. The full results have now been announced and we have them below. Check out our full breakdown of the IFBB Pittsburgh Pro Masters 2021 results below.
Pittsburgh Pro Masters 2021 Breakdown
Men’s Bodybuilding Results
Masters Over 40
First Place – Milton Martinez
Second Place – Kevin Klemm
Third Place – Joey DeCaminada
Fourth Place – Keith Williams
Fifth Place – John Silvey
Masters Over 50
First Place – Milton Martinez
Second Place – James Bryan
Third Place – Charles Jones
Fourth Place – John Whalen
Fifth Place – Donnie Whetstone
Masters Over 60
First Place – Donnie Whetstone
Second Place – Bruce Schneider
Third Place – Rick Scott
Masters Over 70
First Place – Pete Haina
Second Place – Jack Scow
Third Place – Ed Myska
Fourth Place – Frank Pinto
Classic Physique Results
Masters Over 35
First Place – Roderick Jackson
Second Place – Corey Simpson
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Mustafa Juber Khater
Masters Over 40
First Place – Corey Simpson
Second Place – Hemradj Mulai
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Jason Salinas
Masters Over 50
First Place – Brad Helm
Second Place – Charles Jones
Third Place – Randy Watson
Fourth Place – Phil Martin
Fifth Place – Vince Gentile
Masters Over 55
First Place – Randy Watson
Second Place – Phil Martin
Third Place – Thomas Mabon
Fourth Place – Tramell Taylor
Fifth Place – Gregg Russo
Masters Over 60
First Place – Alfred Scaccia
Second Place – Bruce Schneider
Third Place – Martin Burger
Fourth Place – Michael L. Holloman
Fifth Place – Rick Scott
Men’s Physique Results
Masters Over 35
First Place – Michael Ferguson
Second Place – Ben Duke
Third Place – Matt Smith
Fourth Place – Derrick Felton
Fifth Place – Bruce Nolte
Masters Over 40
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Ben Duke
Fifth Place – Matt Smith
Masters Over 45
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Dejuan Springer
Fifth Place – Mark Lancaster
Masters Over 50
First Place – Kevin Reeder
Second Place – Byron Archie
Third Place – Mark Lancaster
Fourth Place – James Johnson
Fifth Place – Rick Thomas
Masters Over 55
First Place – Daryl King
Second Place – Vincent Tushis
Third Place – Michael Samitt
Fourth Place – Alex Aguilar
Masters Over 60
First Place – Vincent Tushis
Second Place – Franklin Ausler
Third Place – Vincent Ramos
Women’s Bodybuilding Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Women’s Physique Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Figure Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini Results
Results coming soon
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Pittsburgh Pro Masters 2021. 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.
WATCH: Bobby Thompson Partial Deadlift Of 455kg For A Double
Bobby Thompson took to Instagram to show off some recent progression he has made for his next event.
Bobby Thompson has been turning heads for awhile. Now, he is beginning to take it up a notch. On Wednesday, Thompson posted a video on Instagram showing him crush a partial deadlift of 455kg (1,003lb) off 15-inch blocks.
Thompson placed ninth back in June during the 2021 World’s Strongest Man competition. This was his first and certainly will not be his last. Next up is the 2021 Shaw Classic, which will be held from Aug. 27-28 in Estes Park, CO.
By the looks of the video below, Thompson’s preparation is going very well.
In his caption, Bobby Thompson hints that he has not been feeling his best lately and his diet is not what it needs to be. If that is the case and he can still pull off a lift like this, then it will be interesting to see what he can do at full strength.
“Feeling decent atm, past few days were a little longer than expected and diet has been off but I’m still climbing. Solid prep for the @theshawclassic in the works.”
Bobby Thompson currently holds the American log press record of 217.5kg (478.5lb). He accomplished this on April 30 during Anthony Fuhrman’s Clash on the Coast. Now, it looks as though Thompson could be interested in setting some more records this year.
This lift for Thompson is considered a partial deadlift because he is not picking the weight up from the floor. However, he is using blocks that are lower than what they have been during strongman competitions. During the 2020 World’s Strongest Man and 2020 Shaw Classic, a partial deadlift was performed off an 18-inch block.
Bobby Thompson is not shy about showing off some of his incredible feats on his Instagram page. He has posted videos showing off his preparation in specific lifts like deadlifts, squats, and log lifts. At this year’s Shaw Classic, Thompson will compete with Brian Shaw, who won the competition last year, and Zydrunas Savickas.
The all-time partial deadlift record is held by Anthony Pernice. He set this mark in 2020 with a lift of 550kg (1,212lb). With the height of the blocks Thompson has used and his ability to perform it twice, there is a chance is he prepared to do something special at his next event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chicago Pro Preview: Roelly Winklaar vs Hunter Labrada vs Maxx Charles
Chicago Pro will feature an epic battle between Roelly Winklaar, Hunter Labrada, and Maxx Charles.
It looks like the Chicago Pro got a whole lot more interesting. It looks like it’s been confirmed that Roelly Winklaar will participate at the show.
The official Chicago Pro competitors list was just released. Roelly Winklaar was one of the names on the list confirming his participation at the show. Winklaar will be facing off against other top pros like Hassan Mostafa who is still hungry for a spot at the 2021 Olympia. He will also have to face Hunter Labrada and Maxx Charles who has been looking impressive as of late.
Full Competitors List
While many speculated that Roelly Winklaar would compete at the Arnold Classic, it appears that the veteran bodybuilder has decided to take part at the Chicago Pro. Both the Arnold Classic and the Chicago Pro can grant the winner a ticket to the 2021 Olympia. But rather than contend with all the other top level bodybuilders, Winklaar has decided to try his hand at the Chicago Pro.
It’s a smart play to say the least. While Roelly Winklaar has what it takes to contend against the best bodybuilders in the world at the Arnold Classic, he’ll have a greater chance at success at the Chicago Pro. It’s simply a matter of probabilities. If he wishes to contend with the best of the best at the Olympia, earning his spot with a win at the Chicago Pro makes all the sense in the world.
Roelly Winklaar has been looking pretty impressive in the lead up to the show. While it was unclear what show he would be competing in, Whnklaar has clearly been hard at work.
The Chicago Pro Preview
The Chicago Pro show is upon us and as such it’s only right that we delve into match ups ahead, namely in the Men’s Open division. With major athletes like Roelly Winklaar, Hunter Labrada, and Maxx Charles competing, it’s anyone’s guess as to who will take top honors at the show.
Roelly Winklaar
The top veteran at the show, Roelly Winklaar is the clear front runner at the Chicago Pro. He has been putting in some quality work ever since missing out at his chance to compete at the 2020 Olympia. Now is his chance to earn a place at the 2021 show.
Now all that’s left is to see what Winklaar brings to the stage at the Chicago Pro. If the above update is any indication, we could see “The Beast” punch his ticket for the 2021 Olympia. But he’ll have his work cut out for him against some of the top talent in the division.
Hunter Labrada
With a great deal of potential and upside, Hunter Labrada clearly has what it takes to pull off a victory this weekend. Labrada has raw potential and some incredible musculature. With the kind of symmetry and proportions that could make him a champion, Hunter Labrada is clearly the biggest threat to Roelly Winklaar at this show.
Maxx Charles
Brimming with a great deal of potential himself, Maxx Charles has showcased a ton of talent in the past. At last year’s New York Pro, Charles came in fifth at the show. Many believed he should have placed higher, that he could have potentially even won the entire show. The line up may be truly staggering one, but there’s no doubt that Maxx Charles has what it takes to place in the top 3 at the show.
Who do you think will win at the Chicago Pro?
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.
The Best Squat Warm-Up Exercises To Boost Your Squat
These best squat warm-up exercises will get you primed to tackle anything that comes your way with the squat.
The squat is a monster lift. We all love to pack on the weight and really give ourselves the best chance at growth with this exercise. As one of the big three powerlifting exercises, having a big squat can make others envious and certainly help your training and performance in a number of ways. But knowing how to warm-up properly can greatly affect how you perform during this lift and will work wonders for you in terms of muscle growth, increased balance and stability, and of course, reduced risk of injury. Keep yourself in the gym longer by taking care of your body and a proper warm-up is exactly what you need to see that happen.
Let’s take a look at some great squat warm-up exercises to really give ourselves the best chance at success. With the right exercises, you can greatly influence your training and performance goals so you see the results you want most out of all your lifts.
Benefits Of The Squat
The squat is a great exercise that can provide for a host of benefits to our growth and stability. Here are the benefits of this great exercise:
Enhance leg growth: This exercise works your lower body to the max and allows for some serious growth to take place (1).
Balance and stability: By working on that increased leg strength, you allow yourself to stay grounded for better balance and stability (2).
Get some core done: Your core is engaged throughout the entire movement, thus getting some work done as well.
Reduced injury: By working your entire lower body, you touch on some stabilizer muscles that can aid in better support to limit your risk of injury, especially under so much weight (3).
Why Warm-Up?
This may be obvious but we should touch on it quickly. Too often do we neglect a warm-up and hop right into the workout, but that only does us a disservice. By warming up, we allow for better blood flow through the muscles as our heart rate starts to increase. This loosens us up, gets up primed for whatever workout we seek to tackle, and can reduce injury by keeping us alert. Getting a good sweat going before our actual workout is only beneficial to keeping us active for much longer.
Best Squat Warm-Up Exercises
Here are some of the best squat warm-up exercises to get you primed and ready to go.
Glute Bridges
The glute bridge is great for firing up your glutes, but also those leg muscles and core that will all be targeted during the squat (4). Lying flat on the floor, have your feet around shoulder width apart and bend your knees. Engage your core and work to drive your hips up through your feet, really pushing upwards. Squeeze your glutes at the top and gently lower back down. Repeat for your desired amount of reps.
Bodyweight Squats
Bodyweight squats are perfect as they mimic the motion of the squat without any added weight. This helps you get some muscle memory going as well as warming up those leg muscles (5). With your feet around shoulder width apart, hold your hands out in front and squat down before returning to the starting position. Repeat for your desired amount of reps.
Hip Circles
Hip circles will work to loosen up those hips, a vital component of the squat. This will allow for better range of motion as you get down into that position. With your feet a little wider than shoulder width apart, place your hands on your hips and slowly rotate those hips, making big circles. Complete for one side and switch to the other.
Lateral Lunge
The lateral lunge will work your hips and legs to get some nice movement out of a more lateral rotation. With your feet around shoulder width apart, step one leg to the side and enter into a lunge. Return to the starting position and repeat for your desired number of reps.
Foam Roll
Having a good foam roller to use is essential for those pre- and post-workout needs. This will help loosen up those muscles to ease pain and eliminate any sore spots. It will also increase blood flow so your muscles will be primed for whatever workout comes your way (6).
Featured Supplement For Gains
When it comes to seeing gains, especially after the squat, it is important to have a good supplementation routine in place. Whether that be using a pre-workout or intra-workout BCAA, or even something like a fat burner or testosterone booster, these will greatly enhance all those bodybuilding wants and needs. A protein powder is also vital for growth and recovery and should not be overlooked.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, this contains no allergens at all. Supplying 20g protein and only 100 calories, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
These best squat warm-up exercises will help you get your body primed for whatever comes its way when performing the squat. The squat is a monster lift and requires a lot of your lower body to get that weight lifted. By doing so, you are able to challenge yourself and really see that growth and added stability you want most. Give these warm-up exercises a try and see your squat greatly improve. You won’t be disappointed by the results.
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
Kubo, Keitaro; Ikebukuro, Toshihiro; Yata, Hideaki (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Lorenzetti, Silvio; Ostermann, Mira; Zeidler, Fabian; Zimmer, Pia; et al. (2018). “How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading”. (source)
Tobey, Kelcy; Mike, Jonathan (2018). “Single-Leg Glute Bridge”. (source)
Kritz, M.; Cronin, J.; Hume, P. (2009). “The Bodyweight Squat: A Movement Screen for the Squat Pattern”. (source)
Macdonald, Graham Z.; Button, Duane C.; Drinkwater, Eric J.; Behm, David G. (2014). “Foam rolling as a recovery tool after an intense bout of physical activity”. (source)
Explode Your Athletic Ability With Unilateral Leg Movements
Unilateral leg movements will take your athletic potential to new heights. Bilateral leg movements such as squats come with their benefits, but single-leg movements have their buffet of benefits that you just can’t get from using both legs at the same time to lift the weight you’re using.
For starters, single-leg movements take away your balance, and you’ll have to rely a lot more on your hip, knee, and core stability to control the weight you’re lifting. This is something most athletes rely on. To learn all the benefits of training your legs unilaterally, finish the rest of this article.
What is Unilateral Training?
Unilateral training is when you train one side of your body as opposed to both sides. For example, instead of doing barbell bench press, you would do single-arm dumbbell bench press. This isolates one side of your body for you to place more focus on it without having to rely on your other side.
Unilateral Training vs. Bilateral Training
Bilateral training is when you’re using both sides of your body to lift the weight, e.g. barbell bench press. It’s great for building brute strength since you’ll be able to lift the heaviest weight possible for each muscle group using both sides of your body as opposed to just one. If you’re trying to hit a new personal record (PR) or grow the most muscle mass possible, you’ll mainly want to stick to bilateral movements. The big three exercises — barbell squat, barbell deadlift, and barbell bench press — are all bilateral movements that target the largest muscles in your body.
However, having muscular imbalances or relying too heavily on your “strong” side can cause muscular imbalances that lead to injuries or prevent you from using the heaviest weight you’re capable of using since your weak side is holding you back. And as the adage goes, you’re only as strong as your weakest link.
Honing in on just one side of your body can help you have a better mind-to-muscle connection to the muscle you’re targeting since your muscle neurons and mind is channeling all their energy to one side of your muscle instead of both. So that when you do go back to doing bilateral movements, your muscles will be more balanced and stronger. This means that you can hit new PRs on compound movements like barbell squats, barbell bent-over row, and barbell bench press.
Unilateral Leg Movements Benefits
Below, we’ll dial in on benefits that you can receive from single-leg movements.
Corrects Muscular Imbalances
Since most people typically rely heavily more on one side of their body to lift weight compared to the other, incorporating unilateral leg movements into your plan can fix any lower body muscular imbalances you may have. That’s because you’ll be forced to get your weaker side up to scale to the stronger side and won’t be able to rely on any help from the side of your body that was helping you compensate for your weak side. Of course, this will make you stronger since your weaker side won’t be holding you back anymore. This means more personal records (PRs) if you’ve been stuck at the same weight for a while!
In fact, the Journal of Science and Medicine in Sport found that strength differences between limbs can be as high as 25%. (1)
Furthermore, since you’ll be able to give your fullest attention to just one leg, your quadriceps and hamstrings will grow stronger on each leg, preventing them from being imbalanced, which will reduce your chances of hamstring strains.
Builds a Stronger Core and Improves Your Balance
Single-leg exercises are great for strengthening your core. That’s because having to rely on one leg to perform an exercise will greatly challenge your stability and balance. Your core will have to fight to stabilize your body to maintain your balance. (2)
A study found that your balance increases better with single-leg exercises compared to bilateral exercises. (3)
More Hip and Knee Stability
Similarly, unilateral movements displace the center of your knee and hip stability, which means you’ll need to stabilize them to keep your balance. This especially comes in handy for many sports. For instance, a point guard depends a lot on the stability of their hips and knees to maneuver around the court to get past defenders and drive to the basket.
Makes You More Explosive
If you’re trying to increase your vertical, then you’ll want to start doing single-leg movements for sure. That’s because unilateral movements increase your force and rate production, meaning a stronger and faster lift; therefore, you’ll have more power. (4)
For one, in sports oftentimes you’ll need the ability to jump high off the ground from just the use of one leg, so doing some sport-specific unilateral leg exercises will prep you for any situation on the field or court. Moreover, strengthening one leg at a time will correct any imbalances in your weaker leg, which will inevitably allow you to jump higher off both legs.
This 2018 study found unilateral squats more effective than bilateral squats for building strength. (5)
How to Program Unilateral Leg Workouts
When programming unilateral leg workouts, you’ll want to keep your goal in mind. If your goal is hypertrophy (larger muscles), then you’ll want to do eight to 10 reps per side and focus on movements that target your quadriceps and hamstrings separately, such as single-leg machine leg extension and single leg machine leg curl. However, if your goal is to increase your power, vertical, and athletic ability, then you’ll want to use heavy weight and keep the reps below five reps per leg and do movements that challenge your knee, hip, and core stability the most and stick with movements such as dumbbell Bulgarian split squats.
Example Workout
Pistol squats (weights optional) 3 sets x 5-8 reps
Dumbbell split squat 3 sets x 5-8 reps
Single-leg dumbbell deadlift 2 sets x 8-10 reps
Forward lunge 2 sets x 12 reps
Lateral lunge 2 sets x 10 reps
Conclusion
Unilateral leg movements are essential for athletes and will increase your balance, stability, and power. You’ll have to rely on your ability to lift weight with just the use of one of your legs; this challenges your hip, knee, and core stability much more than bilateral movements. Plus, your proprioception is tested exponentially more with single-leg movements.
Have you ever tried unilateral training before? If so, what benefits did you noticed compared to bilateral movements? Tell us below in the comment section.
Reference
1 – A. Pearce, D. Kidgell, Reduction of the bilateral deficit following unilateral strength training: A TMS study, Journal of Science and Medicine in Sport, Volume 13, Supplement 1, 2010, Page e88.
2 – Saeterbakken, Atle & Fimland, Marius. (2011). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. European journal of applied physiology. 112. 1671-8. 10.1007/s00421-011-2141-7.
3 – Fuad A. Hazime, Paul Allard, Maiza Ritomy Ide, Cassio Marinho Siqueira, César Ferreira Amorim, Clarice Tanaka,Postural control under visual and proprioceptive perturbations during double and single limb stances: Insights for balance training, Journal of Bodywork and Movement Therapies, Volume 16, Issue 2, 2012, Pages 224-229.
4- Adamson, M., MacQuaide, N., Helgerud, J. et al. Unilateral arm strength training improves contralateral peak force and rate of force development. Eur J Appl Physiol 103, 553–559 (2008).
5 – Eliassen, W., Saeterbakken, A. H., & van den Tillaar, R. (2018). COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION. International journal of sports physical therapy, 13(5), 871–881.
Jujimufu Reveals Physique 80 Days Out, Does 330Lb Strict Curl With Michael Todd
Jujimufu and Michael Todd join forces to take on a 330lb strict curl.
Fitness and bodybuilding personality Jujimufu and world champion arm wrestler Michael Todd teamed up recently for some interesting training. The two performed a 330lb strict curl. The best part? No one got injured in the process.
It’s fair to say that bodybuilder and gymnast Jon “Jujimufu” Call is a bit of an eccentric. While many fitness personalities are engaged solely in training in their particular strength sport, Jujimufu always likes to color outside the lines. It’s one of the reasons that he has grown in popularity over the last few years.
A bodybuilder who can pull off incredible feats of agility. It’s not something you see everyday. As such Jujimufu has cornered the market on acrobatic bodybuilders.
With that said, Jujimufu is a legit strength athlete. He has built a powerful physique through countless hours of hard training in the gym. He has gone from powerlifting to pursuing a bodybuilding career. As such, Jujimufu has been putting in the necessary work to build an aesthetic and quality physique. A recent post shows just how far along he is.
But besides prepping for bodybuilding shows, Jujimufu has also been enjoying new and different ways of strength training. With the explosion of strict curl training and competition, it appears that everyone’s favorite acrobatic strength athlete has decided to add the lift to his training.
The Strict Curl Duo
Recently Jujimufu tried out a 330lb strict curl. But the bodybuilding personality didn’t do it alone. Partnering up with arm wrestling champion Michael Todd, both men hefted the 330lb barbell and curled it.
Luckily no one was injured in the attempt. Both Jujimufu and Michael Todd showed some impressive strength. While it may not be a lift for the record books, it was a fun one to watch.
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.