Tag: FITNESS
How The Snatch Pull Works To Boost Your Powerlifts
This exercise will work the fundamentals of strength and improve a powerlifter’s ability to lift big weight.
While many of us powerlifters focus on the big three exercises, being the bench press, squat, and deadlift, it is important to start looking towards other exercises that can really work to help improve our strength goals. Working on other exercises can enhance growth in other muscles, as well as work the same muscle group differently to target a certain way of growth.
What you’ll find is that smaller stabilizer muscles will get work done as well which will help assist those larger muscles as you start to increase in weight. The snatch pull is a technical exercise that is vital for Olympic weightlifters and one to really help boost your powerlift.
The purpose of looking towards other exercises to enhance your powerlift is that you want to try and increase the speed and height of the movement, as well as your overall ability to perform. Not only will this give you a serious boost during that one rep max, but as you continue progressing through training, you will add more weight, sharpen your technique, and start to build that physique you want most.
An exercise like the snatch pull allows you to work on mechanics which is vital for keeping you in the gym and away from injury, while also providing you the benefit of getting some great work done to feel accomplished.
Let’s take a look at the snatch pull and see just what this can do for your powerlifts. Even for those not looking to enhance their powerlifts per say, you can still benefit from performing an exercise like this. Improving our overall training needs is important and this exercise can help us achieve just that.
What Is The Snatch Pull?
The snatch pull is an exercise used by Olympic weightlifter to help build strength, speed, size, and a host of other aspects to their training vital for competition. For those looking to improve their snatch, this is a great way to nail down the fundamentals and work on a consistent movement to tackle any issues that may arise when performing any of these big lifts. As a way to help lifters learn how to properly use and move with the bar, while perfecting mechanics of these exercises which require a lot of weight, with the snatch pull you are one step closer to that Olympic performance (1).
Muscles Worked
For the snatch pull, you get a lot of lower body work, as well as some upper body muscles during the pulling portion. When it comes to some of the variations around, different muscles may be used at different times, but on the whole, this is a pretty great exercise to give your whole body a challenge.
Benefits Of The Snatch Pull
Build Muscle For Increased Strength & Power
With this exercise, you really start to build that strength and power you desperately seek. With a real challenge, the snatch pull allows you to grow and build serious muscle to aid in running faster, jumping higher, and having more all-around power when it comes to shorter movements. This will also help with other bigger, more staple lifts.
Promote Explosivity
As an exercise that requires a certain degree of explosivity, what you’ll find is that all other movements you perform will see an increase in this explosive power. For powerlifters and other sport specific movements, this will prove to be a huge boost to your overall performance and increased explosive power can give you the edge up on many of your opponents (2).
Work On Efficient Movement
This exercise requires a need and care with the utmost form and through doing so, you develop a sense of efficiency that can be seen with many movements. Working on technique is vital for progressing in a healthy and worthwhile way with all exercises and this is just one example of how much focus is needed to tackle this exercise. The more efficient and technical you are, the more weight you can toss on that bar to start lifting even bigger amounts (3).
Simple To Learn
Putting weight aside, this exercise is simple to learn and can be done with just the bar. For beginners, it will really work to establish form which will pay off in the long run as you progress in your training. It will also work to diversify your workouts offering more variety to keep you engaged. As you grow more advanced, toss on more weight and really start to see that muscle growth develop while other areas of your routine improve as well.
How To Perform This Exercise
Here are the steps to performing the snatch pull exercise:
Start with the barbell on the floor and place your feet just under the bar. Your torso will be in the middle of your knees as you brace your core and look for a tight low back. Your arms will slightly wider than shoulder width apart and you want your hands ahead of your elbows. Using your legs, drive the bar up, almost like an upright row, but once you get towards the top, shrug your shoulders and raise up on your feet. As you lower to the ground, gently bend your knees and with a controlled motion, bring the weight back down. Repeat for your desired number of reps.
Wrap Up
The snatch pull exercise is a technical variation and one that will really increase strength and power through precise movements. When it comes to powerlifts and elevating performance, this is one exercise to include in your routine. Looking for the best ways to advance our goals is key and through incorporating other exercises, one’s we may not have tried before, we target our muscle differently to enhance growth and lead us down a progressive road towards more gains. Try the snatch pull today and see what this can do for your powerlifting and weightlifting goals.
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
DeWeese, Brad H.; Serrano, Ambrose J.; Scruggs, Steven K.; Sams, Matt L. (2012). “The Clean Pull and Snatch Pull”. (source)
Waller, Mike; Piper, Timothy; Miller, Jason (2009). “Coaching of the Snatch/Clean Pulls Wit the High Pull Variation”. (source)
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Fitness Influencer Brittany Dawn Davis Being Sued By Texas For Misleading Followers With Eating Disorders
Brittany Dawn Davis turned to religious content in 2019 but is still facing trouble in the fitness industry.
Brittany Dawn Davis is being sued by the state of Texas after a former fitness plan claims that it misled followers and clients with eating disorders. Dawn Davis built a large following on social media as an influencer and used this platform to offer different services. Now, it is being claimed that she violated consumer protection laws.
In 2014, Davis was selling packages that ranged anywhere up to $300 promising certain things with the plan. The lawsuit was filed at the Dallas County Court on Feb. 1 and the Dallas Morning News obtained the documents. In these docs, it says that the plans were not individualized and Davis “failed to provide the promised coaching and check-ins.”
“At least 14 consumers who sought refunds from Defendants mentioned eating disorders n their complaints. One consumer on her initial survey states “I truly need guidance, help, the right information and support right now. I currently have an eating disorder, horrible body image views . . . I am underweight for my height.””
“Defendants proceeded to provide cardio exercises and low-calorie macronutrient suggestions that would only be suitable for someone who needed to lsoe weight, not put it on.”
Brittany Dawn Davis built a following of 465k on Instagram. In 2019, she was accused of fraud after some thought she was engaging in unlawful and immoral business practices. This is not the first time that Davis has been in some legal trouble and this seems to be a bit more serious.
Davis has since transitioned to religious-based content. This was explained in a YouTube video where she apologized for any wrongdoings. She now leads She Lives Freed, a religious conference. Clients can join and have to pay a fee of $125 to join. The attorney general’s office is seeking $1 million in penalties and court fees.
The lawsuit continued by explaining the role of Brittany Dawn Davis and how she failed to uphold her end.
“She was described as ‘your coach, your confidant, your biggest supporter & friend,’ there to ‘push you, mold you, and to help you find that person that you’ve always wanted to become.’”
It was later revealed that Davis violated the Texas Deceptive Trade Practices-Consumer Protection Act. She has made it clear that she will continue to believe in her religious views as she deals with the lawsuit. The state of Texas has laid out what it is looking for moving forward.
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5 Banded Resistance Exercises to Torture Your Muscles into Growing
Banded Resistance Exercises You Need to Include in Your Workouts
Once you have been training for some time, a time will come when you’ll have hit the ceiling of muscle growth. Breaking a plateau can be one of the hardest things and can only be done by adding advanced training techniques to your training routines.
Using resistance bands in your workouts can add constant tension to your muscles and can prove effective in forcing your muscles into growing. Resistance bands generally are of three different types (strong, medium and light). You need to use the right one according to your strength and the exercise.
In this article we break down the best resistance band exercises that you can do at home to help effectively grow muscle. Don’t underestimate the power of a good set of resistance band exercises!
RELATED: You can also check out our list of the best resistance bands of 2021 in our official buyers guide!
Banded Leg Press
Exercises with resistance bands work best where the range of motion is vertical. Using the resistance bands on the leg press is easy, and will make the exercise feel like a completely different exercise.
You’ll need a couple of bands of the same strength for all the exercises mentioned in the article. On each side, put one end of the bands on the lift-off handles and the other end on the bars which holds the weights.
Banded Squat
Using resistance bands in your exercises will make them harder by adding resistance when the bands are expanded and reducing the tension when the bands contract. For the barbell squats, you’ll need a set of heavy dumbbells to attach one end of the bands.
Put the other end of the bands around the barbell outside the weights while the bar is racked. Unrack the bar and walk back a couple of steps so you’re in line with the dumbbells on each side. It’s important to keep an upright stance while performing the banded squats.
Banded Bench Press
If you’re new to banded resistance training, it’ll be a good idea to ask someone for a spot. The added resistance might take you by surprise as the bands completely change the dynamics of the exercises.
Place a heavy dumbbell at some distance from your chest on each side. Attach one side of the bands to the barbell and the other to the dumbells. You’ll feel the resistance while you’re pressing the weights up.
Banded Deadlifts
If you’re using medium or heavy resistance bands, you’ll be lifting around 50% of your usual weights. You’ll need a couple of heavy dumbbells on each side for performing the banded deadlifts.
Place the dumbbells on each side so that each side of the barbell is placed between the two dumbbells. Wrap one side of the band around one dumbbell and the other around the second dumbbell. The bands on each side should go over the barbell while it’s resting on the floor.
Banded Smith Machine Military Presses
Place a dumbbell on each side of the smith machine under the barbell. Wrap one end around the dumbbell and the other around the barbell. Maintain a full range of motion while performing the banded resistance exercises to get the most out of them.
It can take some time to trial test which kind of band works the best for each exercise. Perform these exercises in your next workout and your muscles will be filled with lactic acid and begging for mercy.
Do you use resistance bands in your training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Seated Calf Raise Machine Builds Stronger Calves
Build bigger calves with the seated calf raise machine.
It may be fair to say that we often times neglect our calves in order to beef up those other vanity muscles, but the seated calf raise machine is not something to ignore. What this machine can do is offer a great exercise so no one can ever poke fun at your tiny calves again. It is a little embarrassing, is it not? Heading into the gym and knowing you have some of the smallest calves there. Just not worth it. Period. Stop neglecting your calves and work to boost your lower body gains with the seated calf raise machine.
The benefits to having bigger and stronger calves goes far beyond simply a larger, more defined aesthetic. Strong calves help stabilize our knees, prevent injury, help with power and explosivity, enhance lower body performance, and assist with sport specific and more functional movements (1). With all of these great benefits to large calves, why neglect them and put yourself in a bad spot? It isn’t worth it, and you work too hard to have a physique ruined by tiny calves.
Let’s take a look at the seated calf raise machine and see what makes this exercise so great. By knowing what equipment is out there and how best to tackle all of those gains will easily eliminate that fear of small calves from your mind. By putting this into your lower body routine, you can better tackle any and all of those workouts for only the best gains.
What Is The Seated Calf Raise Machine?
The seated calf raise machine is a great exercise to work your calves and usually involves a high amount of reps. By using the machine, you will make yourself comfortable as you push yourself to be uncomfortable. With many variations, some involving dumbbells or barbells, this exercise only needs the machine, and you start to show that gym equipment some love and really push yourself. As an effective calf builder, this is one to put into your routine.
Muscles Worked
For this exercise, your calves are what get worked the most. Mainly an isolation exercise, when performed the right way with good technique, this exercise is a perfect one for targeting your calf muscles. The specific muscle targeted is the soleus muscle and this is responsible for the movement of your foot moving down, otherwise known as plantar flexion.
Benefits Of The Seated Calf Raise Machine
The benefits of the seated calf raise machine are hard to ignore and for those who neglect their calves, you are certainly missing out. It doesn’t take too long to work your calves and putting them into your leg day routine is no hassle at all. Keep yourself in check and work to boost your physique, for people can spot small calves a mile away.
Benefits of the seated calf raise machine include:
Bigger, stronger calves: Work to build those calves so you see the best growth and all around great gains.
Easy to adjust weight for resistance: The set-up of the machine allows for easy adjusting of weight to help you better tackle those gains.
Easy to learn: This is easy to learn so there is no excuse for you not to perform this exercise.
How To Perform This Exercise
Here are the steps for performing the seated calf raise machine exercise. With the right form and a real focus on technique, you will be better prepared for tackling this workout no problem. Plus, the assistance of the machine is a great way for you to feel comfortable as you pack on that weight.
Set your machine with the desired amount of weight. Set your toes in a comfortable position on the foot platform. Make sure you are comfortable and that the thigh padding is exactly where you want it to be.
Grab the handles and when ready, raise your toes to release the machine. Be sure to keep your body engaged to really focus on this muscle.
Slowly lower your heels until your calves are stretched, pause, and return to the starting position.
Repeat for your desired number of sets and reps.
Seated Calf Raise Machine Alternatives
While this exercise and machine are great for building bigger calves, what you get by performing alternative exercises is a better chance at seeing muscle growth. With the right approach to training, you can mix in these other exercises to see growth, not sacrifice any gains, and mix up your routine so you kill monotony and boredom associated with performing the same old exercises.
Great alternative exercises to the seated calf raise machine include:
Best Exercises To Pair With It
Along with the seated calf raise machine, working to mix the best exercises into your routine will help you see growth for only the best gains. By pairing the right exercises together, you can better those gains so you stop spinning wheels and actually see progress. Mixing in other calf exercises are great, for these will continue to fatigue the calf muscle. However, other exercises like squats, hamstring curls, and those exercises that work the larger lower body muscles are great because they involve the calf muscles but build overall leg development so you see effective growth.
Wrap Up
The seated calf raise machine is a great excuse to not neglect our calves. As a worthwhile and effective machine in the gym, there is no longer a reason to feel self-conscious about small calves. You work everything else as best you can and your entire physique should show. By putting an emphasis on your calves you build sport specific performance, functional movements, and a well-rounded physique that others will envy. Place the seated calf raise machine into your routine and see what this can do for your lower body gains.
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
Ema, R.; et al. (2017). “Effect of calf-raise training on rapid force production and balance ability in elderly men”. (source)
Best Exercises To Sculpt Your Obliques
Help make that six-pack pop with sculpted obliques.
When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.
Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.
So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.
What Are Your Obliques?
Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.
Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.
Benefits of Strong Obliques
The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.
Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2). Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).
Top Oblique Exercises
Russian Twists
As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.
How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.
Side Planks
Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.
How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.
Single Leg Toe Touches
Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.
How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.
Bicycle Crunches
Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.
How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.
Dumbbell Side Bend
Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.
How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.
Wrap Up
While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.
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
Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
Kravitz, Len. “Super Abs Resource Manual”. (source)
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
Super Bowl Challenge: Bodybuilder VS Football Players Face Off On Bench Press
In honor of the Super Bowl this coming weekend, we are republishing this archived story showcasing a bodybuilder vs football players facing off on the bench press.
The Test Football Academy is back with another edition of their Bodybuilder vs Football Player bench press challenge. IFBB pro Joel Thomas will be facing off against Test Football Academy graduate Terron Beckham and Utah State Offensive lineman Kevin Whimpey. The challenge is simple: 315lbs for reps.
In previous years, Joel was very dominant and he seemed to be the favorite among most of the staff heading into this competition. All the athletes completed their warm ups, then, since Joel is reigning champ, Kevin and Terron did rock-paper-scissors to decide who would go first. Terron loses and is first up on the bench.
Terron starts repping and immediately it’s clear that 1. He’s very strong 2. This competition is being juded by a ‘soft lockout’ system – no IPF judges here. But strict repetition criteria are no fun anyways, and Terron reps out an impressive 17, the last of which was a real grinder towards lockout.
Next up on the bench is Kevin. He knows he needs to beat 17 reps. When he begins repping, he presses so explosively that the weight is literally bouncing off his chest. This serves as a creative advantage for as long as he can maintain it. Kevin knocks out an impressive 25 before failure. Last up on the bench comes the reigning champ Joel. He mows through a shocking 36 reps, resting at lockout before each of the last two.
Everyone was in good spirits after, the football players teased Joel on his shorter reps, and without a doubt, long football arms do drastically increase the range of motion.
Of course, at the end of the day this is a supplement ad, not a serious competition but it is fascinating to witness different elite athletes measured under one criteria. The difference in quality of repetitions was clear- with the football players being far faster and more explosive- but with the bodybuilder clearly more used to moving barbells under consistent tension for an extended duration.
For the full video of the competition, take a look below.
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How The Sit-Up Bench Builds Abs & Reduces Injury
The sit-up bench is one piece of equipment to use at the gym or add to your home gym for some serious muscle growth and support.
When it comes to the gym, or even or home gyms, having machines and other pieces of equipment can be vital for our success. While these machines, like a bench, may be expensive, it is wise to look towards functionality as a way to decide on just how worth it the purchase would be.
Something that allows for a variety of exercises and is multi-functional is obviously better than something more isolated-focused, but what you’ll find is the versatility of many of these machines will allow for numerous exercises anyway. The sit-up bench is one such machine that can prove worthwhile for your gains and allows for a host of exercises to be performed on it. Looking into some of the best sit-up benches isn’t a bad idea.
While the sit-up bench may be most commonly known for its ability to really enhance your ab growth, it is important to realize that other parts of you can benefit from this. Your pelvis, hips, and low back are just a few that can really benefit from the design and movements required on the sit-up bench as you really work for a great physique. As a versatile and efficient machine to have in your home gym, look no further than to a high quality bench to really enhance your goals with the features offered so you still look thick.
Let’s take a look at the sit-up bench and see just what this machine can do for us. From what it is, to the many benefits, and some great exercises and variations to try while using the sit-up bench, you won’t be disappointed with the results.
What Is This Machine?
The sit-up bench is mainly an abdominal machine designed to promote proper form, especially when performing sit-ups. What it does is provide great support and stability by limiting pressure on your back and minimizing the chance at injury given the way this supports your thick frame. Very convenient to place anywhere at home and this bench is simple to learn and use, making this piece of equipment a stellar addition to any of your workout routines as you seek variations with any amount of weight during the sit-up (1).
Benefits To Big Abs & Injury Reduction
The benefits of this machine are largely centered around muscle growth and injury prevention, but overall, this would be one purchase you won’t be disappointed in as it will enhance your sit-up. When looking to invest in your health and fitness, you can’t go wrong by adding a multi-functional tool into your repertoire.
The benefits of the sit-up bench include:
Muscle growth: Work to build abdominal muscle in a controlled and efficient way for all muscle groups with any given weight for your sit-up.
Protect against injury: Limit the risk of hurting yourself thus keeping you firing on all cylinders.
Versatility: Allows for a host of exercises to be performed and can be placed anywhere in your home for a decent price with easy assembly.
Adjustable: You can find comfort in knowing your body will be properly placed on the machine with its adjustable capabilities for this bench.
Burn some calories: Like any exercise, this will allow you to burn those calories you want gone.
Two of the biggest benefits to the sit-up bench are its ability to build those abs to sculpt that desired six-pack and work to reduce injury so you no longer have to deal with any unnecessary pain.
Build Those Desired Abs
We all want that shredded aesthetic, especially in our mid-section. It is important to have a good ab routine placed into your workout regimen to really fire up your core so you get each muscle to pop and a sit-up can help. Since this machine allows for a variety of exercises aside from the sit-up, you really get the chance to strengthen all areas of your core, including your obliques, upper and lower abdominals, and any smaller muscles that may be overlooked. This bench machine is a great way to work on targeting and toning your abs so you’re one step closer to that desired physique with the benefit of being in all kinds of positions.
Reduce Injury
The way this bench machine is built is to provide comfort as you really grind away. With padded back support and other structural benefits, this machine will work to provide great support and stabilization as you work out stress free. Too often do we find ourselves in our workout and something starts to hurt. Many of us know the difference between muscle soreness and real pain and this machine will help alleviate that fear so you can really challenge yourself and see the growth you want most (2).
Exercises To Perform On This Machine
While there are a variety of exercises to perform on this machine, we wanted to list a few to get you started. The traditional sit-up is as staple, but there are so many others to work to boost that physique so you see the desired gains you want start to take shape. With this bench being adjustable and solid as steel, it made it that much easier to find many positions with little assembly and maximum utility.
Russian Twist
This is a great exercise to target your obliques and work on that V-shape to give you a shredded aesthetic and great features. While on the bench, you rotate from side to side, really feeling the burn in your obliques as you engage your core, different than the sit-up.
Leg Lifts
Leg lifts are great for working those core muscle deep inside that offer good support to your spine and low back. Face the other direction so your hands grab the bar normally where your feet would be and your back is flat on the pads of the machine. Raise your legs to a 90-degree angle as you brace your core and use the handles for support.
Trunk Extensions
Trunk extensions will work to strengthen your back (3) and will require you to be flat on the bench, like a board as to not hyper extend. As you lay face down on the bench, slowly lift your chest as far as your free range of motion will allow and then return to the starting position.
Wrap Up
The sit-up bench is a great machine to use either at the gym or to include in your own for the features it offers, like pads. With great benefits to strengthening your core and allowing for support to prevent injury, this durable and versatile bench machine allows you to perform a variety of exercises while providing comfort as you grind away in the seat. Check out some of the best sit-up benches and really see what this can do for you as you seek that shredded aesthetic and those six-pack abs.
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
Baz-Valle, Eneko; Schoenfeld, Brad J.; Torres-Unda, Jon; Santos-Concejero, Jordan; Balsalobre-Fernandez, Carlos (2019). “The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men”. (source)
Miles, M. P.; Clarkson, P. M. (1994). “Exercise-induced muscle pain, soreness, and cramps”. (source)
Ridder, Eline M. D.; Danneels, Lieven; Vleeming, Andry; Vanderstraeten, Guy G. (2015). “Trunk extension exercises: How is the trunk extensor muscle recruitment related to the exercise dosage?”. (source)
16 Squat and Deadlift Variations You Should Know About
Squat and Deadlift Variations You Should Know About
Squat and deadlifts are two of the most dominant compound exercises. These two exercises are also some of the most functional movements. You’ll find these exercises in almost every kind of training discipline be it bodybuilding, powerlifting, CrossFit or any other.
Performing the vanilla squats and deadlifts can cause you to hit a plateau. A great way to break through the glass ceiling is to try new variations of the exercises. There are enough variations of these exercises to keep you entertained for months.
Squats
Back Squats
Back squats are the conventional and most common type of squats. Based on your mobility, you could perform all types of squats with a high or low bar position. In the high bar position, the barbell sits on your traps, and in the low bar position, the barbell is placed on your shoulder blades.
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Front Squats
In the front squats, you place the barbell across the front side of your shoulders. The front squats are quad dominant as you need to maintain an upright position throughout the exercise.
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Box Squats
If you’re don’t have the mobility and are not comfortable going ass-to-grass in the conventional squats, the box squats can help you by squatting to the desired depth and develop explosive strength in the squat movement.
Sumo Squats
Sumo squats are wide-stance squats which primarily target the hams, glutes and inner thighs. The range of motion while performing the sumo squats is considerably smaller as compared to the conventional squats.
Narrow Stance Squats
Narrow stance squats are the opposite of sumo squats. In this variation, you have to place your feet next to each other. Doing so targets your outer thighs and helps in building the outer quad sweep.
Frankenstein Squat
Frankenstein squats are an advanced level squat variation. To perform the Frankenstein squat, you need to extend your arms straight forward and place the barbell on the “shelf” created in your shoulders. The Frankenstein squat teaches you the proper positioning of both the bar and your body during the clean and front squat.
Goblet Squat
If you’re suffering from a back injury and are not comfortable performing the barbell squats, the goblet squats can be a lifesaver. Hold a dumbbell next to your chest while performing the squats to target your quads.
Zercher Squat
Zercher squat involves holding the barbell between the crook of your elbow while squatting. The Zercher squat increases glute and quad activation. It improves the front squat and even works the biceps.
Deadlifts
Conventional Deadlifts
Conventional deadlifts are the most common type of deadlifts which involves standing with a shoulder width stance and holding the barbell with a shoulder-wide snatch or a mixed hand grip.
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Sumo Deadlifts
Sumo deadlifts have the same feet placement as the sumo squats. The sumo deadlifts take your legs out of the equation and primarily focus on the upper back. Hold the barbell with a mixed hand grip while performing the sumo deadlifts.
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Deficit Deadlifts
Deficit deadlifts are for the more advanced lifters as it includes standing on an elevated surface (weight plates or a hard aerobic stepper) while performing the deadlifts. Standing on the weight plates increases the range of motion which makes the movement harder than the conventional deadlifts.
Rack Pulls Deadlifts
In the rack pull deadlifts, you lift the bar off the safety pins in a squat rack. This variation of deadlifts is great for people who have back problems and can’t perform any other type of deadlifts. You can adjust the range of motion of the movement by setting the height of the safety pins.
Trap Bar Deadlifts
Trap bar deadlifts target the traps and the upper back. In the trap or hex bar deadlifts, you hold the barbell at your sides which makes the movement easier. You should be able to move heavier weights while performing the hex bar deadlifts.
Romanian Deadlifts
Romanian deadlifts or stiff-legged deadlifts target the hamstrings. Stand with a barbell in hands and your knees locked at a slight angle. Push your hips back as you lower the barbell and contract your hamstrings. Pause at the bottom for a second and return to the starting position.
Snatch Grip Deadlifts
In the snatch grip deadlifts, your hands take on a wide grip where they are almost touching the sides of the weight plates on the barbell. The snatch deadlift is a type of Olympic lift which mainly works the hamstrings. It acts to strengthen the pull of the snatch.
Dumbbell Deadlifts
Some people are not comfortable performing the deadlifts with a barbell. The dumbbells can improve the range of motion and the resulting pump as you have better mobility with them as compared to the barbell.
Have you tried all the variations of the squats and deadlifts mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How The Low Cable Fly Targets Your Chest For Real Growth
Increase pec strength and size with the low cable fly.
We’ve all have most likely done cable crossovers but have also probably overlooked the low cable fly. Those chest exercises performed on cable machines have the ability to increase our pec strength and size so we see better gains while offering nice resistance and increased time under tension.
While the cable crossover is performed from one plane of motion, the low cable fly is exactly how it sounds. Pulling from the ground up, this targets your chest in a different way and allows for a different plane of motion to take over to see effective growth.
Using cable machines can be worth your while in the gym and too often do we neglect using them. We often find ourselves consumed in free weights, as well as bodyweight exercises, and neglect those machines sitting idle all around us.
Structuring a training plan around using free weights as well as machines allows you the chance to see only the most effective growth for machines can provide stability and balance so you can tackle more weight. The low cable fly is the perfect exercise for you to see the most effective growth and gains while capitalizing on the cable pulley machine.
Let’s take a look at the low cable fly and see what this exercise is all about. From what it is, to muscles worked, the many benefits of it, and how best to perform it, you will be well on your way to tackling a great workout with no problem. Plus, once you see that increase in pec strength and size, you won’t remove this from your routine.
What Is The Low Cable Fly?
The low cable fly is a great exercise to target your chest and takes advantage of the cable machine while working with a different plane of motion. Similar to the traditional idea of cable fly exercise, this works by you pulling the weight from below, really challenging your muscles in a different way. A lower position as the starting point for this movement targets your upper and inner chest. Perfect for those of all experience levels, this can be done mid-routine as a circuit style exercise, or at the end for a last exercise pec punisher to really push those muscles to grow.
Muscles Worked
Given the nature of this movement, your chest is the primary muscle group targeted. What you will find here is that this exercise is great for working the upper and inner portions of your chest so you only see the most effective and worthwhile gains. Although your chest is the primary muscle group targeted, you will feel work done in your shoulders, biceps, and forearms, making this exercise a nice one for that upper body.
Benefits Of The Low Cable Fly
Let’s take a look at some of the benefits of the low cable fly. With this exercise in your routine you won’t be disappointed with the results and will certainly start to see those desired PRs. If overall chest development is your goal, then this exercise is absolutely for you and your routine.
Benefits of the low cable fly include:
Pec strength and size: A great machine-based exercise, this will work to target your pecs so they increase in strength and size (1).
Chest development: Working your pecs from a different plain of motion allows your upper and inner chest muscles to see great work done.
Fix muscle imbalances: By working with separate handles, you work each side of your pecs to avoid any muscle imbalances (2).
Plenty of variations: Changing it up will still target your chest without making you lose gains.
How To Perform It
Here are the steps for performing the low cable fly. With the right technique and approach to this exercise you won’t face unwanted pain or injury and will get after it to maximize muscle growth.
Set the cable machine to the lowest point and hook up your handle attachment.
Grab a handle with each hand and take a slight step forward, feeling a little tension on each handle.
With an engaged core, pull the handles to about mid-chest. Your elbows will be a bit bent and your palms will be facing up.
Pause at the top, really offering a squeeze before lowering back to the starting position.
Repeat for your desired number of sets and reps.
Low Cable Fly Alternative Exercises
While the low cable fly is a great exercise by itself, knowing some alternative exercises will help diversify and change up your workouts for more engagement and less boredom. Plus, challenging your muscles in a different way will work wonders as you seek only the best gains for yourself. The nice part about alternative exercises is that they will still target the desired muscle group just in a different way to create muscle confusion.
Here are some great low cable fly alternative exercises:
Best Exercises To Pair With
When looking to tackle a great chest day routine, looking to those exercises that will fatigue your pecs can be worthwhile. Along with the low cable fly, considering exercises that focus on all areas of your chest will benefit you greatly. Mixing in the bench press is a good idea for you can build up some serious muscle, but also look to exercises like chest dips and the floor press to add diversity. It never hurts to put push-ups in the mix.
Wrap Up
The low cable fly is a great exercise to pump your pecs so you can show your chest some love. As a great exercise and one worth doing, this will target your chest from below to give you a unique way of building muscle. With the right approach to the low cable fly, this can work wonders for your overall chest development today.
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
Thomas, M.; et al. (2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. (source)
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
The 7 Best Weightlifting Belt Exercises For Strength & Support
Boost strength, muscle, and support with a weightlifting belt for these monster exercises.
For serious lifters and athletes looking to stay as safe as possible in the gym, a weightlifting belt is one of those accessories that must be in your gym bag. While there are plenty of exercises you don’t need it for, having a quality belt on standby will better prepare you for those bigger, more monstrous lifts. Able to provide support and stability, while also being versatile and comfortable, the weightlifting belt can take you a long way.
The nice part about a weightlifting belt is that it is a convenient lifting tool that will only work for your benefit. And with our training plans loaded with massive lifts, the choice to protect yourself is a wise one.
We’ve pulled together some of those top exercises for you as a serious lifter to use a weightlifting belt with so you can better protect yourself and see huge gains.
Best Exercises For A Weightlifting Belt
Back Squat
Deadlift
Clean & Jerk
Overhead Standing Press
Front Squat
Barbell Rows
Bench
Back Squat
The back squat is a classic barbell exercise perfect for building strength and size in your lower body. As a great muscle builder, this is traditionally a staple in routines for serious lifters.
Using a weightlifting belt for this exercise allows you to better support your low back when under serious weight so you maintain form and stay physically healthy for heavy squats.
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Back Squat Benefits
Build lower body strength: This exercise works your quads, hamstrings, and glutes for effective muscle growth while also relying on your core for stability and optimal movement.
Increase power and explosiveness: With that increased growth, and the nature of the squatting movement, you can increase power and explosiveness for those sport specific movements and other bigger lifts.
How To Do The Back Squat
Rest the barbell on your traps and shoulders and have your feet shoulder width apart. With an engaged core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Deadlift
The deadlift is one of those powerlifting exercises that everyone loves to see huge PRs. A great muscle builder, this also improves power and allows you to maximize pulling movements.
The nice part about using a weightlifting belt is that it protects your back, which is often a casualty of this lift given the load you undergo.
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Deadlift Benefits
Total body strength: This lift builds strength in many muscles, including those upper and lower body ones, while building strength in a position that requires movement from your hips.
Improves functional strength: Given the nature of this movement, it will reduce your chances of injury and work to improve more functional and everyday movements.
How To Do The Deadlift
With your feet hip-width apart, grab the bar with an overhand grip and engage your core. Keeping your back flat the entire time, lift the weight off the floor, keeping the bar in contact with your legs the entire time. Hinging at the hips, pause for a brief moment once extend and lower back to the starting position.
Clean & Jerk
The clean & jerk is a powerful movement where you get that weight overhead quickly and safely. The two parts of this lift are the clean, getting the barbell off the floor, and the jerk, moving that weight into the finish position.
Given that this movement is quick and powerful, a weightlifting belt provides that much needed support to take any load off your back that can cause unwanted pain and injury.
Clean & Jerk Benefits
Better athletic performance: By combining strength and muscular endurance into one quick lift, you work to boost overall athletic performance and ability for other training session or competitions.
Enhance focus and mind-muscle connection: Given the nature of this lift, over time, you will improve focus and mind-muscle connection as you need to nail down form and stay engaged for the entire portion of this exercise.
How To Do The Clean & Jerk
With your feet hip-width apart, set your shoulders over the barbell. Initiate the clean portion of this exercise with an engaged core and neutral spine, pulling the bar up your legs as if it were like a deadlift. For the jerk portion of the lift, once the bar is at hip level, drive your hips and lift the bar across your body, rotating your elbows so the bar lands in a front rack position. Drive up from the squat and as you stay engaged, push the weight overhead. One foot may be set back a bit as you get balanced, but once comfortable, bring that foot in line with the other.
Overhead Standing Press
The overhead standing press is a great exercise to build shoulder strength and build some boulder shoulders to add to your physique. With this being an important lift to keep your core engaged, your back may feel strain as you lift more and more weight.
A weightlifting belt can come in handy here for keeping your core supported and taking some of that strain off your back.
Overhead Standing Press Benefits
Increase shoulder strength: Really build your shoulders with this exercise while also improving mobility by optimizing overhead range of motion.
Improve core stability: Your core is essential for staying stable and grounded and with this lift, you will feel your core getting work done in efforts to improve overall stability.
How To Do The Overhead Standing Press
Set up your bar with the desired amount of weight and stand with your feet shoulder width apart. Grab the bar so it is at about your upper chest and engage your core for stability. When ready, lift the bar overhead, extending your arms and locking them out at the top. Continue this overhead press movement for your desired number of reps.
Front Squat
The front squat is a great compound exercise to strengthen your legs and hips, similar to the back squat, except the bar is in front of you instead of on your back. This makes this lift a little more friendly on your spine yet still effective for building muscle.
A weightlifting belt is perfect for this lift to add stability and reduce even more strain that may hit your low back.
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Front Squat Benefits
Less back strain: Given the nature of the bar being in front, this does reduce back strain so you only feel more supported and able to lift more weight.
Improve leg growth: As a nice complementary lift to other exercises, this will build effective lower body growth, especially in your quads.
How To Do The Front Squat
Rest the bar across your shoulders in the front and tighten your core. Set your hips back as you engaged in the squatting motion, continuing down to your optimal range of motion. Drive through your feet and return back to the top of the lift.
Barbell Rows
Barbell rows are perfect for strengthening your lats as you seek a stronger and wider back. Great for people of all fitness levels, this allows for better posture while also increasing strength.
Using a weightlifting will better help you tackle those strength goals by keeping you more supported as you show your lats some attention.
Barbell Row Benefits
Stronger lats: Working to build better lat strength, you enhance those pulling movements while also building a bigger back.
Better posture: Working muscles often overlooked, this will reduce pain and start to fix that poor posture.
How To Do The Barbell Row
Standing in a medium stance and grab the bar with a neutral grip. Hinging at the waist, pull the bar to your chest. It is important to keep a tight core and neutral spine throughout this movement to alleviate any unwanted pain.
Bench Press
The bench press is another one of those lifts that we just love to see big numbers. Able to increase strength and size in our chest, this works for better pushing movements and can aid in a buff aesthetic.
While it might not be as common to use a weightlifting belt for the bench press, this can help alleviate arching in your back that takes place during really big lifts, thus preventing any unwanted injury that can keep you out of the gym.
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Bench Press Benefits
Stronger pecs: Building bigger and stronger pecs enhances pushing movements while beefing up your physique so others envy you.
Increase pressing power: Boost pressing power for other lifts and sport specific movements vital to your training and performance success.
How To Do The
Lie on the bench with your feet planted on the floor. Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight. Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest and with your feet planted on the ground, initiate the upward movement to return to the starting position.
Benefits Of A Weight Lifting Belt
The benefits of a weightlifting belt far exceed the potential downsides people think of when debating on using on. While a weightlifting belt may seem cumbersome to use, equipment companies today have started relying more on feedback to make these belts as accessible and comfortable as possible.
Benefits of using a weightlifting belt include:
Offer support and stability: These belts are not braces and will work to support your core when lifting heavy weight. Taking a load off your back, they can increase stability for better range of motion and an increased sense of control (1,2) while providing good intra-abdominal pressure and core support for those heavy lifts.
Prevent injury: By taking strain off certain areas, like your low back, you protect yourself against injury and work to reduce unwanted pain with the increased core support.
Allow for bigger lifts: With the increased support and stabilization, you can better tackle those lifts by putting on more weight for increased gains with proper form (3).
Comfortable and versatile: They are comfortable around your waist and versatile for optimal movement so you aren’t restricted when working on specific exercises and heavier lifts.
What To Look For In Weight Lifting Belts
Finding the right weightlifting belt can be challenging but the right one is out there. To start, consider whether you want a high-quality leather belt or a nylon one. A leather belt is a very popular choice and will provide great support for your core and low back during those heavy lifts.
Nylon lifting belts are more flexible and versatile but may not give you the same support as a leather belt. It really depends on the load and on you deciding between a leather belt or nylon but both will provide for the same width for the entire belt regardless when used with heavy weights.
Also, consider the point of attachment for your lifting belts being a prong stainless steel buckle, lever, or Velcro strap. Velcro will typically be associated with a nylon belt and the other options allow for more convenience and a snug fit, dependent on your style of belt and if you want Velcro belts for that extra support. It is really a personal preference.
Why A Lifting Belt Is Worth It
A lifting belt is worth buying, whether they be leather belts or nylon belts, because these are perfect for serious athletes or recreational athletes. With increased intra-abdominal pressure you get just the right amount of support to tackle any big lifts.
Made from quality materials, you will see why powerlifting belts, or those used by bodybuilders, work to keep you safe and why wearing a belt only works for your benefit. With helpful tips out there for how to properly use a lifting belt, you will better tackle these exercises above and work to boost your gains and all-around performance.
Check out our list of the Best Weightlifting Belts for more great lifting products for total support and gains!
Wrap Up
Weightlifting belts have the ability to boost your gains and allow for those bigger lifts. By keeping you supported and more stable, you allow yourself the opportunity to lift more weight to see that increase in strength you want most with excellent core support with higher weight. Without fear of injury, the right weightlifting belt will give you more confidence when under so much weight, increase core strength for better balance, and provide the ability to tackle maximal loads while wearing a belt. These exercises are perfect for using a weightlifting belt and you will see those results you want most with the right belt in your gym bag.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Miyamoto, K.; et al. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S.; et al. (2002). “Weight Lifting Belts: Motivations For Use”. (source)
Zink, A.; et al. (2001). “The effects of a weight belt on trunk and leg muscles activity and joint kinematics during the squat exercise”. (source)