Tag: Bodybuilding
2 Overlooked Exercises You Should Do For A Shredded Six Pack
The Six-Pack, The Holy Grail of Fitness…
No matter how hard you work it’s safe to say most of us in the fitness world never feel quite complete without that six-pack. Sure maybe you’ve hit your lifting goals or maybe you’re on top of your cardio, but you still want that carved mid-section. When you’re playing shirts vs. skins and one of your buddies unveils a golden six-pack of abs that can be seen from every angle, there’s a pang of awe and jealousy that shoots through you. We’ve all been there. Well bathe in envious despair no more! We’re going to show you two simple exercises that you either forgot about or overlooked while in the gym.
We’re sure most of you have heard the term “Abs are made in the kitchen”, and that’s partly true. You can build as much muscle as you want but unless your nutrition game is on point seeing those muscular squares of goodness will stay hidden. But we’re going to assume you’ve read our intermittent fasting, and get right into it. We hope you’re taking notes – read on for two exercises you should not ignore for a killer six pack.
Get on your knees
Yes, the rope pull down is an exercise I literally forgot about until the other day at the gym. After some powerlifting I wanted to do a little sculpting to change up my routine. While wondering around the mirror I saw someone doing lat pulldowns, I knew I didn’t want to do that. So I figured I’d practice my baseball swing on the machine with a lower weight and hit my abs in the process. I felt it, but not in the way I wanted to. Then “ding” the light bulb went off. I got on my knees and did some skull-crusher crunches and boy have I never felt better.
The basic of the exercise is displayed in the picture above. Get on your knees, keep your hands close to your head and try to concentrate on using your abs. If you want to get freaky with it try touching opposite elbow to opposite knee to work on your obliques. You can change up the range of motion to hit your abs from all different angles. You can even change the attachment and use the straight bar from behind the head. This exercise gives you that good burn and you’ll see the results almost immediately. I did.
Gymnast Rejoice
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Best known as the L-sit, this exercise is an oldie but goodie for gymnast and laymen alike. The beauty of the L-sit is it’s simpleness and practicality, it can be done damn near anywhere. No dip bars? Don’t despair, you can use anything from a bench, to chairs, to yoga blocks. The basics of this exercise is to sit down and push against a surface below you keeping your legs straight out in front of you, in turn holding your legs up using your abs. This will give your body an L shape and should shred your abs.
Now if you’re not use to this you might have trouble achieving full leg extension in the beginning so might want to start of with your legs tucked as displayed in the video above. When you do get to full leg extension we recommend sets of 30 to 60 seconds starting off in a 5-10 second reps. Meaning hold for 5-10 seconds then release, then go again until it adds up to 30 seconds, then 60. When you can do it straight for 60 seconds then you can either go for multiple sets or extend your sets even longer. Get creative with it. Rules are made to be broken!
So let us know what you think. Did these exercises help? Are there better alternatives on the ones we’ve mentioned? Feel free to leave your comments below or hit us up on our official Facebook and Twitter.
John Meadows, Renowned Bodybuilder And Coach, Reportedly Dies At 49
John Meadows, former pro bodybuilder and nutritionist/coach has reportedly passed away.
It has been reported that John Meadows has died at 49 years old. He passed away in his sleep on Sunday, August 8th, 2021. At the time of this writing, the exact cause of death has not been revealed. John Meadows is a former IFBB Pro bodybuilder and well known coach. Most recently, he trained IFBB pro bodybuilder Shaun Clarida leading up to his 2020 Men’s 212 Olympia win.
The news has been reported to Generation Iron by multiple sources – but there has been no official announcement made by his family or on John Meadows official social media pages or website.
John Meadows is a bodybuilder who, during his early days in the sport, suffered from a rare colon disease that nearly killed him. Eventually his colon burst and he was rushed to the hospital. Luckily he survived and after months of recovery he returned to bodybuilding to do what he loved. He earned his IFBB Pro card despite these major health setbacks.
His past health conditions gave him a different perspective on bodybuilding and life. His aim became to continually put a focus on his health in a way many people don’t. After retiring from competitive bodybuilding – he continued as a nutritionist and coach. He’s guided many bodybuilders through their pro careers. Most notably, he recently coach Shaun Clarida in 2020 – when he won the Men’s 212 Olympia.
On May 11, 2020, John Meadows suffered from a heart attack due to a clotting disorder in his blood vessels. He was hospitalized but quickly brought back to a stable condition. The news was first announced by his wife, Mary Meadows.
John credits his wife as his biggest influence in life. She was with him through “ups” and “downs,” always supporting his decisions in life. “I couldn’t have done it without her,” John Meadows states of his wife. “When I was sick and got out of the hospital and I was too weak to look after myself, she did everything for me, including sanitary things I can’t talk about.”
“IF I SAY I WANT TO DO SOMETHING, WE’LL TALK ABOUT IT, MAKE SURE IT’S WORKABLE AND THEN SHE GETS BEHIND ME AND SUPPORTS THE IDEA AND ME ALL THE WAY. AND WHEN I’M HURTING THE LAST THREE OR FOUR WEEKS OF MY DIET, SHE SEES THE LOOK ON MY FACE AND SAYS, ‘JUST HANG IN THERE, IT’S GOING TO BE WORTH IT.’ AND I NEED TO HEAR THAT AT THAT STAGE.”
John Meadows soon left the hospital, focused on recovery, and soon returned to coaching pro bodybuilders. Just this weekend, one of his coached athletes, Brooke Walker, won the Europa Phoenix Games 2021 and earned her Olympia qualification. It has not been confirmed that his death was tied to his previous heart attack or blood clotting disorder.
After his recovery, Generation Iron reconnected with John Meadows for a GI Exclusive interview discussing his heart attack, recovery, and future plans in bodybuilding. You can watch the full uncut video below:
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John Meadows was a well known and beloved bodybuilder, coach, and husband. He was a vital part of bodybuilding over the past few decades and will be missed severely by the entire community. Generation Iron sends condolences to his friend and family during this time.
While there has been no official announcement of his death by friends and family, bodybuilders have begun sending an outpour of support on social media. The news was reported to us by multiple sources – including our Talking Huge host Craig Golias who directly confirmed with Generation Iron. We will continue to update this story as more information becomes available.
IFBB Europa Games Phoenix 2021 Results
Complete results from the IFBB Europa Games Phoenix 2021.
The Europa Games Phoenix 2021 took place over the weekend with competitors vying for qualification to the 2021 Olympia. Athletes flocked to the Westwood of Scottsdale in Scottsdale, AZ to show off their ability on one of the biggest stages.
After a heated battle in the Men’s Physique division, Jason Huynh landed the big victory at the Europa Games Phoeonix with Nick Koeu and Antoine Weatherspoon following up in second and third place respectively.
In Women’s Physique, Brooke Walker earned first place victory followed up in second by Chelsey Worster and Tomefafa Ameko in third.
There were a total of two divisions at the Europa Games Phoenix 2021 – Men’s Physique and Women’s Physique. Top placing competitors in this competition received points towards their total standing for qualification to the Olympia later this year. The full results have now been announced. Check out our full breakdown of the IFBB Europa Phoenix Games 2021 results below.
Europa Games Phoenix 2021: All Division Winners
A quick breakdown of the winners in each division from the Europa Games Phoenix 2021. All winners received points towards potential qualifcation in the Olympia 2021.
Men’s Physique: Jason Huynh
Women’s Physique: Brooke Walker
Europa Games Phoenix 2021 Breakdown
Men’s Physique Results
First Place – Jason Huynh
Second Place – Nick Koeu
Third Place – Antoine Weatherspoon
Fourth Place – Myron Griffen
Fifth Place – Frank Worley
Women’s Physique Results
First Place – Brooke Walker
Second Place – Chelsey Worster
Third Place – Tomefafa Ameko
Fourth Place – Pamela Canfield
Fifth Place – Katerine McLaurin
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Europa Games Phoenix 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.
Iron Maiden – Jen Selter
The Belfie Queen, Jen Selter
If you haven’t heard about Jen Selter, you are living under a rock. The 26-year old American beauty is one of the most recognizable faces in the fitness industry today. Jen’s 12.8 million followers validate her celebrity status.
Selter’s claim to fame can be credited to the rise of the “belfies” and her incredible physique. Jen started her fitness journey at the age of 16 and has now turned her physique into one of the finest hourglasses we have ever seen.
It all began when Jen got a job as the receptionist at a gym. She got motivated to transform her physique when she saw people come in to train every day, rain or shine. Watching the transformation of other people from the front desk inspired her to jump into the iron paradise.
Soon after transforming her physique, Jen started posting her pictures on her social media profiles, and they skyrocketed to popularity. There was no looking back for Selter after this point. Her popularity has only grown with time.
Jen has turned into a fitness icon and has appeared on the covers on many magazines and publications. She also appears on TV shows to promote health and fitness. Selter is turning out to be a fine ambassador for the sport.
A Fitspiration
On looking back on her journey, Jen says she can’t believe where she is today. Selter credits fitness and working out to have changed her as a person and says training makes her feel more confident.
Jen Selter is one of the very few athletes whose glutes are as famous as her face. Selter’s rise to fame story is one of the most interesting ones you’ll ever hear. One fine day, Selter posted a picture of her wearing a bikini, looking all fit and curvy.
In a matter of days, the photos went viral and Jen became Insta famous. We’ll let Selter narrate the rest of the story. “When I first posted pictures of myself, I hoped to get a ‘like’ here and there, but then people started reposting my pictures and surprisingly my number of followers grew quickly.”
The Hardest Worker In The Room
Jen has never had a personal trainer, she learned by looking at pros and experienced lifters, and tried replicating their routines. Selter’s work ethic can be an inspiration for people who think they lack resources.
Jen is known for her awesome glutes, legs, and ab development. Her training routine came after a lot of trial and error. After learning what worked for her and what didn’t, she designed her own routine which gave her the best results for fat loss and building muscle.
Some of Jen’s stay-fit tips include preparing healthy snacks and foods before going away so she has healthy food ready when she gets back home. Selter never skips a Monday after a weekend of drinking and binge-eating and likes re-evaluating her goals periodically.
The fit lifestyle has given Jen the platform to share her passion and talent with other people. We hope she keeps doing the good work and we wish her the best for her future endeavors.
*Header image courtesy of Instagram
Who do you think is the hottest female Instagram fitness celebrity?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
IFBB Tampa Pro 2021 Results
Complete results from the IFBB Tampa Pro 2021.
Another weekend, another set of qualifications handed out. The IFBB Tampa Pro 2021 was the latest competition with athletes gaining an automatic qualification to the 2021 Olympia with a victory. The competition took place on Aug. 6-7 at the Grand Hyatt in Tampa and featured some of the top competitors in the world.
Heading into the event, Iain Valliere has been a huge name to watch. He has finished in the top three in each of the last two Tampa Pros. In 2020, Valliere finished second behind Hunter Labrada, who qualified for the Olympia with a victory at the Chicago Pro 2021. Maxx Charles and Charles Griffen were other names to keep an eye on. Charles has a chance to qualify for the Olympia off points alone while Griffen was looking to make some noise in his return. He did not compete since the Tampa Pro 2019.
A glaring name off the list was that of Roelly Winklaar. He made his return during the Chicago Pro 2021 but finished in fifth place. It was assumed that Winklaar would be back on stage here but he was left off the list of competitors that was made public earlier in the week.
There were a total of 10 divisions at the Chicago Pro with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the IFBB Tampa Pro 2021 results below.
Tampa Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the Tampa Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding:
Mens 212:
Men’s Physique:
Classic Physique:
Women’s Bodybuilding:
Women’s Physique: Lenka Ferencukova
Fitness:
Figure: Larhannah Robinson
Bikini:
Wellness: Renee Jewett
Tampa Pro 2021 Breakdown
Women’s Physique Results
First Place – Lenka Ferencukova
Second Place – Elizabeth Bradshaw
Third Place – Ashley Jones
Fourth Place – Jeannie Feldman
Fifth Place – Christina Bryant
Sixth Place – Desunka Dawson
Wellness Results
First Place – Renee Jewett
Second Place – Devyn Cambre
Third Place – Barbara Emanuele Cesar
Fourth Place – Kenea Yancy
Fifth Place – Mallory Myers
Sixth Place – Kat Williams
Figure Results
First Place – Larhannah Robinson
Second Place – Jossie Alarcon
Third Place – Melissa Brodsky
Fourth Place – Sandra Grajales
Fifth Place – Michele Pinto
Sixth Place – Felisha Ann Livezey
Men’s Bodybuilding Results
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Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Tampa Pro 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.
This Is How You Can Overcome A Cheat Meal
Ways To Overcome Your Cheat Meals
Whether it’s a planned cheat meal or accidental, the regret of eating junk food can linger in your head for days. While you can’t go back in time and undo what you did, you certainly can make some adjustments which can fix things and lower the cheat meal regret.
Almost all the diet plans have a planned cheat meal so you don’t have crazy cravings but these plans don’t take in consideration how much and when you sit down to eat. The saddest part about a cheat meal is the fact that most of what you’ll be eating is going to be empty calories.
Empty calories have no meaningful macronutrients in them. Since the empty calories have disproportionate proteins, fats, and carbs, they are useless for the body. The empty calories sit like useless fat in your body waiting to be burnt off.
Make Adjustments To The Next Day
If your cheat meal does go out of hand, you should do more than just regret it. Calculate the number of surplus calories you consumed in your junk meal. Apps like MyFitnessPal or a simple Google search will provide you with the nutritional values for most of the major fast-food restaurant items.
If you had 1000 extra calories in your cheat meal the previous day, you should take out around 50-60 grams of carbs and 10-20 grams of fats from your diet the next day to reduce the impact of the empty calories.
We won’t recommend reducing your protein intake especially if you’re on a muscle-building program. Making such small changes to your diet the next day can greatly reduce the feeling of regret and the negative impact of the food after having a big cheat meal.
Time Your Cheat Meals
You need to plan your cheat meals in such a way that you have time to burn them off later in the day. You should also consider switching your cheat day to a training day. Having a cheat meal on rest days can add to the negative effects.
You also need to avoid having your cheat meals near your bedtime. We recommend you have your craving food in the afternoon so your body has enough time to burn it off while you’re active and you can go for a HIIT cardio session later in the day.
While you plan your diet plan, you should also plan your cheat meals. You shouldn’t go to a fast-food joint and randomly order whatever you like. With a random approach, you’re more likely to eat more than you should.
Turn Your Cheat Meal Into Motivation
You shouldn’t let the memories of your cheat meal linger in your head. If it does happen, turn the feelings of having committed a sin into the source of motivation to go harder in the gym to achieve your dream physique.
In the end, whatever your cravings might be, you can always make healthier choices. With the growth in the F&B industry, you can always find a healthier and better-tasting alternative to your favorite hamburger or pizza.
Which is your favorite cheat meal? 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 Reverse Grip Bench Press Improves Bodybuilding Strength
This variation of the traditional bench press will challenge grip and work your chest muscles differently to enhance your strength and physique.
The bench press. We all know and love it for what it does for our chest growth and addition to a stellar physique. As one of the big three powerlifting exercises, the bench press seems to be one those lifts to test sheer strength and mental will. When asked, how much you bench is a common question among those who lift, similar to what your mile is for running. Great for targeting the upper and lower chest, as well as your arms and shoulders, the traditional bench press is important for functional movements and enhancing grip strength, while giving you confidence in knowing you can lift big.
But variations of the traditional bench press are equally as important as sticking with a normal grip and continually adding weight. The reverse grip bench press is one such variation that can provide for great benefits to your overall strength and power that should not be overlooked. An exercise that can target your muscles differently and more efficiently, the reverse grip bench press is a unique alternative exercise to the popular bench press.
Let’s take a closer look at the reverse grip bench press. From what it is, to muscles worked, and the great benefits this exercise can provide, the reverse grip bench press is something you will want to add to your routine. On top of that, you won’t be disappointed with the results this has towards your bodybuilding strength and physique.
What Is The Reverse Grip Bench Press?
The reverse grip bench press is a bench press variation that will change your grip so your knuckles face downward. What this does is it will tuck your elbows more and work the muscle typically worked in the traditional bench press much more. Just like the bench press, you can change your grip to be more wide or narrow depending on your comfort level. This will also help take pressure off your shoulders to enhance your physical health and work those muscles you want worked most to a greater degree.
Muscle Worked During The Reverse Grip Bench Press
The muscles worked during the reverse grip bench press are largely the same as a traditional bench press. Your chest muscles will feel a serious burn, as will your front delts, triceps, biceps, and forearms, which will help enhance better grip. The strain on your shoulders is far less than the traditional bench press and will allow for better activation of these other muscles so worthwhile growth is achieved.
Benefits Of the Reverse Grip Bench Press
Build Upper Body Strength
Like any big lift, with proper form and diligence under big weight, you will see greater hypertrophy thus leading to serious gains. The reverse grip bench press is a great exercise to really work on building your chest, and by allowing more tuck in your elbows, they will not flare out and lose muscle engagement. Working your triceps, biceps, delts, and forearms, you get a well-rounded exercise that will really make those pecs pop while also adding definition and strength to your arms for increased stability and support.
Relieves Shoulder Stress To Avoid Injury
One great benefit of the reverse grip bench press is that it will relieve your shoulders of serious strain put on by the traditional barbell. We often times overlook the amount of stress put on our shoulders from big lifts, but this is a mistake. Unwanted shoulder pain and strain can lead to injury which will really affect the way we move with other exercises, as well as keep us out of the gym for longer. The reverse grip bench press will take this load off and allow us to thrive when it comes to lifting (1).
Add Diversity To Your Lifts
We all know that performing the same exercises over and over again will eventually lead to a training plateau, something we can’t afford to have when looking to increase our strength. Substituting in the reverse grip bench press will allow us to work those same muscles differently and to a greater degree, leading to increased growth and killing the monotony of the same old exercises.
Check out our list of the Best Barbells for great products that will work to enhance your gains!
How To Perform The Reverse Grip Bench Press
Here are the steps for performing the reverse grip bench press:
Lie on your back on a flat bench with your hands shoulder width apart on the bar. Your grip will be reverse, so your knuckles to the ground and hands in a supinated position. The rest is very similar to a traditional bench press. Lower the bar to your chest, making sure your elbows stay tucked in and feet grounded on the floor. Touch your chest softly and driving through your feet, push the bar back towards the top. Keep a slight bend in your elbow at the top keeping control and repeat for your desired number of reps.
Tips On How To Maximize Reverse Grip Bench Press Effectiveness
When performing the reverse grip bench press, making sure you stay solid and engaged is important. This will alleviate any issues with elbow flaring and too much arc in your back that can cause unwanted pain (2). Remember to keep a controlled motion as your form stays intact. The reverse grip bench press is a unique variation and will really enhance growth, but doing so safely is equally as important.
Wrap Up
The reverse grip bench press is a killer alternative to the traditional bench press as it will add variety to your workout and really target your muscles much more. This added engagement has great effects for growth and size, but also stability as you seek to always lift more. With those pecs popping and your arms really feeling great engagement, you won’t be disappointed with the results of the reverse grip bench press.
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
Barnett, Chris; Turner, Peter; Kippers, Vaughan (1995). “Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles”. (source)
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Matt Jansen: The Biggest Health Issues In Bodybuilding That Everyone Should Know
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Matt Jansen talks about the health risks and rewards of competitive bodybuilding.
Matt Jansen is a powerhouse bodybuilding coach who has been building an iconic reputation in the industry for his knowledge and success with athletes. He is most recently best known for training Nick Walker, who just landed a first place victory at the New York Pro 2021. We used our time speaking with Jansen to dig deep into his well of knowledge. In our latest GI Exclusive interview, Matt Jansen shares important details on the biggest bodybuilding health risks all competitors should be aware of in their career and lifestyle.
During our time speaking with a wide variety of athletes, experts, and coaches – we’ve always made a point to ask a very point blank question. Is pro bodybuilding an extreme sport with unavoidable health risks? During our conversation with Matt Jansen, we asked him this question as well.
Instead of speaking in extremes, Matt Jansen answered our question with context and details to put everything into perspective. In short – yes, a bodybuilding lifestyle can lead to health risks and issues. In fact, Jansen believes that in order to be the best in any professional sport, an athlete puts themselves at risk. By definition these competitors are trying to push the boundaries of what is athletically possible. That comes with possible downsides.
That being said, this doesn’t mean that pro bodybuilding is a death sentence or a health nightmare. There are many lifestyles that all people on this earth engage in that are risky. The amount of sugar and salt that is standard in most foods we eat in markets all pose a risk. The amount of alcohol that most places find socially acceptable pose risks. Bodybuilding isn’t exactly the same as those things – but in general, it’s a lifestyle that many accept that can pose certain risks.
That’s why Matt Jansen is an advocate about being informed and trying to be as healthy as possible as you move along your bodybuilding journey. The bigger problem is less the inherent risks – and more the lack of precautions taken to mitigate those risks. To help, Jansen identifies the two biggest health risks that all bodybuilders should know about.
High blood pressure and not being aware of glucose levels are the two biggest issues within bodybuilding. This is largely because it’s “easy to shut your mind off,” as Jansen puts it, to the way these two things can slowly “wreak havoc on your body.” Of course, high blood pressure is also a specific issue that most Americans have regardless of bodybuilding. The bodybuilding lifestyle certainly doesn’t help – when you’re not paying attention to the details.
Both of these two issues can lead to damaging your heart, your liver, and your kidneys. This kind of organ damage in the long run can lead to serious health problems down the line – and for some even death. That might sound alarming – but it’s not one-to-one that bodybuilders will suffer these issues. These issues are more likely to happen with a bodybuilding lifestyle if you don’t pay attention to the details of your diet and supplements that are being put in your body.
You can watch Matt Jansen go into detail about health in bodybuilding and the importance of the details behind a bodybuilding diet and lifestyle in our latest GI Exclusive interview segment above.
Crazy Workout To Build Your Hams and Glutes
Develop Your Hamstrings and Glutes With This Workout
Posterior (the muscles you can’t see in the mirror directly) can be the hardest to develop as it’s difficult to establish a mind-muscle connection with muscles you can’t see while training.
Pancakes look great on a plate and not in jeans. If you have non-existent hamstrings and glutes, this workout will help put an end to your suffering. Leave no stones unturned while following this workout.
Dumbbell Sumo Squat – 3 Set 15-12-10 Reps
Squats are arguably the best leg building exercise. In this workout, you’ll be performing the dumbbell sumo squats as they are better at targeting your hamstrings and glutes as compared to the conventional squats.
For the dumbbell sumo squat, stand on a couple of aerobic steppers to create a deficit between yourself and the floor. Hold a dumbbell with your arms fully extended towards the floor. At the bottom of the movement, the lowest part of the dumbbell should go below the top of the steppers.
Barbell Hip Thrusts – 3 Sets 15-12-10 Reps
Barbell hip thrusts are one of the most underutilized exercises. Most people make the mistake of overloading the bar and following a small range of motion. Don’t let your ego ruin the exercise and use weights with which you can follow the complete range of motion.
The barbell hip thrusts focus primarily on developing your glutes. At the top of the movement, your quads and upper body should be in a straight line while your lower legs should be perpendicular to the floor.
Leg Curls – 3 Sets 20-15-10 Reps
Leg curls are a staple in most leg training workouts but many people leave gains on the table by performing the exercise incorrectly. While performing the leg curls, place your ankles under the pad so they are a fist’s distance apart.
Lift the weight in an explosive manner. Hold and squeeze your hamstrings at the top of the movement for a couple of seconds. Return to the starting position with a slow and controlled movement. Repeat for the recommended reps without resting at the bottom of the movement.
GHD Extensions – 3 Sets 15-12-10 Reps
We can thank CrossFit for bringing the GHD extensions to the mainstream. If you don’t have access to a GHD machine at your gym, you can ask someone to sit on your lower legs while you perform the exercise on a flat bench.
The GHD extensions work your hamstrings and glutes. If you have relatively weaker glutes and hamstrings, you would want to work on them by performing other exercises before tackling the GHD machine.
Good Mornings – 3 Sets 15-12-10 Reps
Good mornings are a golden-era classic exercise. To perform the good mornings, stand with a barbell placed across your shoulders and feet in a shoulder-wide position. Slowly lower your torso by bending at your hips while keeping your knees slightly bent.
The right motion while performing the good mornings should feel like doing the stiff-legged deadlifts but with the barbell on your shoulders instead of your hands. You should also consider using safety bars while performing the good mornings to eliminate any risk of injury.
Which is your favorite hamstring exercise? 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
Best Shoulder Exercises To Boost Athletic Performance
The least stable joint in your body is certainly not the least important so don’t neglect your shoulders.
Our shoulders do so much to aid in our gym gains and everyday goals. Having strong, solid shoulders offer a host of benefits to your overall health and provides that sough-after definition around the arm.
While having pumped up shoulders are a huge benefit to your aesthetic, it is important that they function to your needs both in the gym and out if it. Your ability to perform, either in athletics, the gym, or daily life, is the foundation to success. Weak shoulders can ruin what could have been a great workout and increase your risk for unwanted and unnecessary injury to your shoulders or back.
The shoulder joint is very delicate and without proper training, can become very unstable. With weak shoulder muscles, your mobility becomes limited, instability creeps in, and injury may be just beyond the horizon.
To avoid this from happening, strengthening muscles like the rotator cuff, which supports and stabilizes the shoulder, as well as the deltoid muscle, which is the visible muscle around the shoulder, can aid in growth and boost your athletic performance without the fear of injury and these best shoulder exercises are great for helping get you there to lift big weight with your workouts.
Benefits Of Solid Shoulders For Physique
The benefits of solid, strong, and stable shoulders go far beyond aesthetic and these best shoulder exercises below will help enhance physique. While building up your shoulders can definitely add definition to your overall shape and let that toned V shape physique pop, there is so much more they offer than just to look good with a big upper arm or large back.
Enhance Posture For Efficiency & Confidence
By strengthening the shoulders, you can enhance your posture creating a more stable frame. Increased posture will promote athletic performance by allowing you to create the perfect form to maximize efficiency and gains and stay free from injury. Better posture also boosts confidence and can build that self-esteem (1) to have great benefits for your overall mental and physical health from these best shoulder exercises.
Greater Range Of Motion For Increased Flexibility
Strengthening the supporting muscles around the shoulder has great benefit for increasing your range of motion allowing for better flexibility and stabilization (2). With increased flexibility, you reduce stress around the joint which allows for better movement when it comes to workouts or daily functioning. Moving freely allows for more intense workouts and provides that much needed boost for your performance and these best shoulder workouts can help get you there along with other strong muscles like a big back.
Prevents Injuries For A Healthier Lifestyle
Injuries are one thing we all try and avoid and by strengthening all the muscles around the shoulder, you lower your risk of putting you out of the gym. Reducing added stress and strain will give you the ability to work harder and lift bigger for those hard-earned gains.
As a source of connection for all upper body workouts, even with a perfectly executed chest or back workouts, weak shoulders can take a beating. Exercise can reduce pain (3) and keep you feeling healthy and lifting big. A resistance band can assist with this too to help with the shoulder joint and other muscles for optimal position.
Shoulder Exercises To Boost Athletic Performance
Cable Reverse Fly
The cable reverse fly is a great shoulder exercise for muscle control and balance, similar to the shoulder press in the opposite direction. Focusing on the rear delts, which are often overlooked, this provides for good muscle balance with the front and middle delts. Adding in the cable as a tool for this exercise forces you to practice balance while also controlling your movements to not knock you off course for growth with your muscles.
How to: Attach the handles to the machine and stand in the center of the machine with one foot slightly in front of the other. With your arms elevated at shoulder level, pull each handle across the front of your chest and engage the rear delts with your palms facing up and a dumbbell in each hand. Your knees will be slightly bent. One hand will be over the other. When you reach your level, reverse the same motion and bring your hands back to the starting position to set yourself up again.
Bent-Over Dumbbell Lateral Raise
The bent-over dumbbell lateral raise is great for stabilization and the use of dumbbells require a more solid form. You can do this workout either standing or sitting and not only will this stabilize the muscles but will assist with your overall physique. Its enhanced muscle recruitment allows for more muscles to be worked for better results (4).
How to: Choose the desired dumbbell weight and gently bend over at the waist. With your chest up, tight core, and flat back, raise the dumbbells out to the side in an arcing motion. After a slight pause at the top, return to the starting position for a new set.
Cable Front Raise
Cable front raises are great for muscle building but play a role in mobility as well, similar to the lateral raise. The cable provides for less distraction and allows you to experiment with the ability to challenge just how far you can go. Another cable exercise is great to add in because the tension provided can be very beneficial for growth and performance in your shoulder muscles.
How to: With your feet shoulder width apart, slightly stagger your feet. A flat back is key to avoid added strain and your knees should be slightly bent. Your grip will be palms facing down. Raise the cable in front of you and go to about parallel with your shoulder. Return to the starting position and switch your hands for a new set. If it is difficult to get to parallel, lower down in weight and maximize the benefits of this exercise.
Push Press
The push press is a great exercise to incorporate a whole-body movement and focus on power and explosiveness like the shoulder press or Arnold press (5). This engages a great deal of muscle to keep your performance at a high level while also boosting muscle-building hormones for large muscles as you push straight overhead with your feet planted on the ground.
How to: Your grip on the barbell should be slightly wider than shoulder-width apart. Drop down into a quarter-squat keeping your head, spine, and pelvis in one line. Once you’ve dipped, extend your hips and drive through the ground, lifting the weight straight overhead. A tight core will ensure a stable spine as you lift overhead with your arms straight. Gently lower the weight to your shoulders and then your hips to begin the next rep and get the full range as you slowly lower down.
Dumbbell Shrugs
Dumbbell shrugs are great for reducing strain in your shoulders and your neck with the added benefit of providing strength to your upper back as well. These can improve posture and can support athletic performance by working to rid your body of that unwanted stress and pain as you continue to work with your training.
How to: Hold the dumbbells in your hand and stand straight. With a tight core, relax your shoulders. Raise your shoulders to your ears and pause for a second at the top as you lift each dumbbell. Lower to the starting position and repeat for your desired number of reps.
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Wrap It All Up
Your shoulders are vital for not only gains in the gym but everyday movements in your life. As a fragile point of connection for so many movements, it is important to keep each deltoid strong and stable to lower your risk and avoid any unwanted injury and recover while resting as you take it slowly.
These best shoulder exercises can help get you there. Your athletic performance hinges on the ability of all your joints and muscles to work as efficiently as possible. Many shoulder exercises can increase strength and aid you and make your hard-earned physique pop, but the added benefits on athletic performance are too great to ignore.
Promoting stabilization and good posture, increasing mobility, and enhancing power and explosiveness are all reasons to make sure your shoulders get worked out to maximize performance. Don’t take these joints for granted and keep up muscle maintenance for great results both in the gym and out of it.
Check out our Shoulders Exercise Guide for other great shoulder exercises and instructions.
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*Images courtesy of Envato
References
Grabmeier, Jeff (2009). “Study: Body Posture Affects Confidence In Your Own Thoughts”. (source)
Moezy, Azar; Sepehrifar, Saeed; Dodaran, Masoud S. (2014). “The effects of scapular stabilization based exercise therapy on pain, posture, flexibility and shoulder mobility in patients with shoulder impingement syndrome: a controlled randomized clinical trial”. (source)
Journal of Orthopaedic & Sports Physical Therapy (2020). “Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function”. (source)
Coratella, Giuseppe; Tornatore, Gianpaolo; Longo, Stefano; Esposito, Fabio; Ce, Emiliano (2020). “An Electromyographic Analysis of Lateral Rasise Variations and Frontal Raise in Competitive Bodybuilders”. (source)
Lake, Jason P.; Mundy, Peter D.; Comfort, Paul (2014). “Power and Impulse Applied During Push Press Exercise”. (source)