Tag: FITNESS
Dynamic Stretching vs Static Stretching: When You Should Do Each
Is Stretching Worth Your Time?
Lifting weights and doing cardio are no-brainers two of the most effective ways to improve your health and fitness. When you walk into a gym, this is what you’ll find everyone doing. However, there’s another physical activity that many omit, although when you do it, it can greatly improve your workouts and reduce your risk of injury — dynamic stretching.
It’s probably pretty apparent that stretching can increase your flexibility, but it’s not something many gym-goers put time into. Furthermore, when lifters do take the time to include stretching into their plan, they don’t perform it the most effective way. Below, we’ll be diving into the most common forms of stretching, and when to do each.
Benefits of Stretching
Stretching has its benefits, but if you don’t stretch properly, it could end up being a waste of time, or worse, do more harm than good so keep reading until the end to learn how to implement an effective stretching plan. For now, we’ve put together a list below for the benefits you could receive if you stretch correctly.
Stretching Benefits
Increased range of motion (ROM)
Decrease chance of injury
Increased athletic performance
Types of Stretching
There are four types of stretching: active, passive, dynamic, and proprioceptive neuromuscular facilitation (PNF). Below, is a brief breakdown of each one.
Active – muscle lengthens and contracts while being stretched. E.g., flexing your ankle back and forth.
Passive – holding a pose. E.g. a distal hamstring stretch.
PNF – stretching that involves opposing resistance against a muscle. E.g., having a physical therapist push against your leg for 30 seconds while you push in the opposing direction while supine.
Dynamic – stretching that involves light movement. E.g., swinging your leg back-and-forth.
Dynamic, active, and passive stretching — static — are the three most utilized because PNF stretching requires a partner. Stretching is effective for improving your flexibility and rehabbing an injury, and all of these stretching techniques have their time and place, but when you should use each is what separates their effectiveness.
Dynamic Stretching Vs. Static Stretching
Up to this point, you now know not all stretching is the same. Some stretches involve movement to get your blood pumping and your muscles, tendons, and joints loose while others are static and held for a period. One isn’t necessarily better than the other, although it depends on the situation.
Dynamic Stretching
Dynamic stretching is stretching when you move. For example, arm circles to warm up your shoulders and leg swings to warm up your legs. Typically, you’ll see athletes performing these types of stretches before a game to help warm up.
In fact, a study found dynamic stretching improves athletes’ sprint performance. (1)
Static Stretching
Static stretching is holding a stretch without movement. For example a standing hamstring and quadricep stretch for a count of 30 seconds. If you ever see anyone stretching in a gym, this is usually what you’ll see.
When to Use Each
Although both forms of stretching have their advantages, each one is better for different events. Below, we’ll cover when it’s ideal to use dynamic or static stretching.
Dynamic Stretching
Dynamics stretching is best to perform before working out or a sporting event. That’s because it will help increase your athletic performance by warming up your muscles and increasing your mobility.
This 2019 study found dynamic stretching to be an effective mechanism for increasing ROM and reducing muscle stiffness. (2)
Static Stretching
You should save static stretching for after your workout or sport. Studies actually show that doing static stretching before a workout can lower your strength. (3) On the contrary, it can make you more flexible if you do it after any physical activity. Another benefit of doing static stretching after your workout is that your muscles are warmer, which means you’ll be able to stretch them out more.
Moreover, research has shown that stretching can reduce your muscles soreness after working out. (4)
What to Do Before and After a Workout
Warming up and stretching before and after completing a workout can be excellent for the health and safety of your body. You’ll just need to implement the correct warm-up protocol.
Before a workout, you should dynamic stretch and after a workout, you should static stretch, however, there are other things you can do to enhance their effects. To make things easy for you, we’ve created an order of the activities you should do before and after working out.
Light cardio. E.g., a light jog on a cardio machine for five minutes.
Dynamic stretching. E.g., arm swings.
Warm-up with light weight. E.g., using 50% of your workout weight your first set of bench press.
Workout.
Cooldown. E.g., a light walk for five minutes.
Static stretching. E.g., Standing quad stretch.
Warming up before your workout is important to get your body temperature up to increase your performance and reduce your chance of injury, (5) and active cooldowns are proven to improve your recovery process post-exercise. (6)
Final Word
Stretching has many potent benefits for your body, including preventing injury and increasing your ROM. Dynamic stretching and static stretching are the two of the most common types of stretches and knowing when to do each can positively affect your workouts. In general, you should start your workout with dynamic stretches and finish it with static stretching.
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References
Zmijewski, P., Lipinska, P., Czajkowska, A., Mróz, A., Kapuściński, P., & Mazurek, K. (2020). Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball Players. Journal of human kinetics, 72, 161–172. https://doi.org/10.2478/hukin-2019-0043
Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of sports science & medicine, 18(1), 13–20.
Gergley J. C. (2013). Acute effect of passive static stretching on lower-body strength in moderately trained men. Journal of strength and conditioning research, 27(4), 973–977. https://doi.org/10.1519/JSC.0b013e318260b7ce
Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of athletic training, 40(3), 218–220.
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, N.Z.), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2
Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
These top rated home gyms for bodybuilding are great for providing a complete home gym in the comfort of your own home.
Going to the gym can be fun but bodybuilding from home can help build gains conveniently. And while going to a gym is essential for our gains, top rated home gyms have become increasingly popular and it’s no wonder why. Able to give us privacy and convenience by working out in the comfort of our own homes is something we all would love to have. While this luxury may seem far away for you, this list below may hold the key to unlocking those at-home gains you want most.
We’ve put together a list of the Best Home Gyms for 2021 so you have the best chance at seeing serious at-home gains. With the luxury and convenience of a gym in your home, there’s no excuse not to see that desired physique come to life.
Best Home Gyms For 2021
Best Home Gym Overall
A great all-around home gym will provide for a complete set so you can maximize your workouts with the best attachments. While it will have many components, it will be easy to use so you never have to worry or stress about your workouts and a top rated home gym will seriously boost your gains.
Force USA G9 All-In-One Trainer
Force USA G9 is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit. With built in storage for barbells and other weights, as well as attachments, this can help keep you organized and is a great overall home gym.
Force USA G9 All-In-One Trainer is a tough, sturdy, and versatile training system. This 8-in-1 system offers 11 attachments for any style of training.
Pros
Packed with a number of training machines in one for convenience
Built well to be durable and stable
The space for weights and attachments alleviates any clutter
Cons
Premium priced option but you do get a lot included
Price: $2,999.99
Best Bodybuilding Home Gym
Bodybuilders and those looking to build a great physique should look to this top rated home gym for all it can offer. You want to hit every muscle group to keep symmetry while increasing strength and size and the right home gym can do that.
Force USA G20 All In One Trainer
Force USA G20 All In One Trainer offers over 400 exercises and acts as 11 different training systems in one. With 29 attachments and a convenient walk through design, you get a more than complete home gym for all your workout needs. This home gym includes dual integrated weight stacks totaling 289 lbs., a 1:1 pulley ratio, and is easy to use with plates or stack weights. For all your bodybuilding complete home gym needs, this all in one home gym is certainly a great option.
Force USA G20 All-In-One Trainer offers over 400 exercises with 11 different training systems. The convenient walk through design offers versatility for any workout you need.
Pros
Over 400 exercises can be performed and 29 attachments
A compact multi-station machine with convenient walk through
578 lbs. total of stack weights
Cons
Premium priced option
Will take up a lot of space as this is a complete home gym
Price: $6,999.99
Best Bowflex Home Gym
Bowflex is a leading company when it comes to sports equipment and there top rated home gyms are no different. The best Bowflex home gym will prove to be very worthwhile for all your gains.
Bowflex Home Gym Series
Bowflex Home Gym Series offers 65+ full body workouts for your chest, shoulders, back, arms, and legs so all your muscle groups can be hit. A heavy duty steel frame ensures durability and longevity while also making sure this keeps its shape. Included as well are an adjustable and quick release seat with a high density foam cushion and a multiple cable pulley system to customize your workouts. With 210 lbs. of weight in the form of power rods, these can be upgraded to more weight if need be.
Bowflex Home Gym Series offers 65+ full body workouts. A heavy duty steel frame allows for durability and a high-density foam cushion ensures comfort.
Pros
65+ exercises is great for targeting upper and lower body needs
High-quality steel frame ensures durability and longevity
High-density foam cushion provides comfort and the pulley system allows for customization
Cons
Not as complete as others on the market
Weights are in the form of power rods instead of plates for those looking for that option
Price: $749.99
Best Entry Level Home Gym
Those just starting out may be looking for a complete home gym, but know you only need select equipment to start. Once you get comfortable with it, then you can increase to the bigger top rated home gyms.
Gold’s Gym XRS 50 Home Gym System
Gold’s Gym XRS 50 Home Gym System is a combination of a chest press and fly station with a 4-roll leg developer and low pulley to hit your back. A multi-grip lat bar and vinyl seats provide comfort in terms of grip and positioning and are made of quality material for durability. With 280 lbs. of resistance, you get a full workout to target all those complete home gym needs.
Gold’s Gym XRS 50 Home Gym System offers a great combination of exercises with durable and quality material. A multi-grip bar and vinyl seats allows optimal comfort.
Pros
Components to this machine allow you to work upper and lower body muscles
Designed for comfort and durability which is what you want
Easy to use and simple to assemble
Cons
Amount of weight seems like a lot but the increments jump up larger than normal
Price: $372.00
Best Home Gym Squat Rack
Having a squat rack is great for working both upper and lower body muscles. You get a great free weight workout from the comfort of your own home with a quality squat rack to provide the bones for a top rated home gym.
Force USA MyRack Folding Power Rack
Force USA MyRack Folding Power Rack is the first fully modular power rack that doesn’t need to be mounted to the wall. This offers more interior space and holds twice the weight to maximize your workouts. The training options are endless with ten attachments and this versatile power rack can be used for squats, bench presses, deadlifts, and much more. Durable with industrial strength construction allows for added stability to maximize safety and promote better longevity out this top home gym.
Force USA MyRack Folding Power Rack is convenient, durable, and very stable. With 10 attachment options, you can perform a variety of exercises.
Pros
Ten attachments offer a variety of workouts
Industrial strength construction is great for safety and stability
Doesn’t need to be mounted to the wall
Innovative fold away design to save space
Cons
Need other equipment like bench and barbells to complete this home gym
Price: $599.99
Best Home Gym Power Rack
A power rack is perfect for those looking to increase their powerlifts and lift serious weight. The right rack that can be easily adjusted is exactly what you need to round out a top rated home gym.
Force USA MyRack Modular Power Rack
Force USA MyRack Modular Power Rack is the first customizable modular rack that allows for 20 attachments including things like chin-up bars, cable crossovers, and other cable attachments. Heavy-duty steel uprights allow for reliability, durability, and stability so you can get the best workout possible. A power rack should work for all your needs and the ability to toss on attachments can work wonders for all your gains.
Force USA MyRack Modular Power Rack is a customizable modular power rack with over 20 attachments. Heavy-duty steel uprights offer durable and stability.
Pros
Ability for 20 attachments to boost all your workouts
Heavy-duty steel uprights are great for durability and stability
Versatile design allows for all your workouts either bolted to the floor or freestanding
Cons
Have to pay for the added attachments to make this a complete home gym
Price: $399.99
Best Home Gym Squat Stand with Pull Up
Finding the space to do pull-ups can be challenging. The right stand and home gym can allow you to perform pull-ups for the best benefits around.
Titan Fitness X-3 Series Half Rack Conversion Kit
Titan Fitness X-3 Series Half Rack Conversion Kit allows you to turn the squat stand into a half rack for added versatility and stability. The easy conversion allows for more weight to be stored and increases the options for a safety spotter so you can lift bigger weight for that increased strength and size. Made of heavy duty steel uprights, this ensures stability and longevity of the product and 6-inch hold spacing up the entire upright offers the best for adjusting the height of the holder.
Titan Fitness X-3 Series Half Rack Conversion Kit allows for simple conversion instantly with durability and stability. The conversion allows for more weight storage and increased safety spotter positions.
Pros
Easy conversion to a half rack for versatility and stability
Heavy duty steel uprights are great for longevity and overall durability
6-inch hold spacing allows for great options to adjust the holder
Cons
Need other equipment to make this a complete home gym which is an added expense
Price: $179.99-$259.99 (this depends on if weight plate holders are included or not)
Best Home Gym for Powerlifters
Powerlifters looking to boost their PRs should look no further than a great home gym. Any rack that combines the ability to perform all of those powerlifts is essential and worthwhile.
Titan Fitness Competition Bench And Squat Rack Combo
Titan Fitness Competition Bench And Squat Rack Combo allows you to sculpt your body by offering many exercises or give you the best chance at boosting your overall strength and size as a powerlifter with the ability to tackle the big three powerlifts. With an easy to remove bench, you can tackle your squat needs and the adjustable bench allows you to optimize your height for the best chance at an effective workout. Durable steel construction ensures durability and a powder coat paint job prevents rust and corrosion for increased longevity of this top of the line power rack.
Titan Fitness Competition Bench And Squat Rack Combo allows for effective upper and lower body workouts. Durable steel construction offers durability and a powder-coat paint job prevents rust and corrosion.
Pros
Easily adjustable bench and squat hooks to tackle all workouts
Great for powerlifters looking to increase strength and size with their powerlifts
Durable steel construction ensures longevity and stability
Cons
Rack height may not be as easy to adjust as with other racks
Price: $999.99
Best Smart Home Gym for Lifters
With fitness technology on the rise, a smart home gym can be a game changer. Allowing more interactive workouts, you get everything you need with a smart home gym designed for lifters.
Echelon Reflect Smart Connect Fitness Mirrors
Echelon Reflect Smart Connect Fitness Mirrors allow you to see your reflection on screen as a trainer guides you step by step to complete a great workout. A built-in camera allows you to connect to your choice of personal trainers from the comfort of your own home and delivers a multitude of training methods. While this may not be your traditional complete home gym, it certainly is one that may be the future. Easy to use, sweat proof, and a WIFI enabled touch screen display offers a fully immersive experience and a great home workout.
Echelon Reflect Smart Connect Fitness Mirrors allow you to see your reflection on screen as a trainer guides you through workouts. A built-in camera connects you to trainers for a fully immersive workout.
Pros
Interactive way to see a trainer from your home
Easy to use and won’t intrude on your space
Great variety of exercises and other forms of exercise
Cons
Not a traditional home gym where you can lift physical weight with different attachments
You need a membership to experience a variety of workouts
Price: $1,499.99
Best Home Gym For Convenience
Convenience is a big deal and you want your complete home gym to be functional and out of the way. The right portable gym will be easy to use and easy to store for all your needs.
Marcy Multifunctional Home Gym Station
Marcy Multifunctional Home Gym Station is a premium steel home gym to maximize total body training. With 150 lbs. of weight stack that can be customized to any skill level, this will work to avoid the stress of loading and unloading weight plates. The dual action press arms are designed for you to perform upper body exercises easily and with convenience, along with the removeable curl pad. A convenient home gym, Marcy Multifunctional Home Gym Station is one to enjoy efficient training with an innovative structure for comprehensive and effective full body workouts.
Marcy 150-lb Multifunctional Home Gym Station is made of premium steel for real durability. A 150lbs. selective weight offers the best for a variety of exercises.
Pros
Well-built and a great design to maximize both upper and lower body workouts
Great for convenience with an innovative structure
Cons
Not as much included as some of the others
Assembly can be quite the challenge
Price: $513.56
Benefits Of A Complete Home Gym
While many of these benefits may seem self-explanatory, it’s important to make sure we make note of them because this can be a big decision financially. Knowing just what these machines can do may just tip the scales for the decisions to buy.
Benefits of a top rated home gym include:
Build strength and size: Of course, with a home gym, and one that offers many options for workouts, you can build strength and size in no time.
Ultimate convenience: Having this in your home saves you time and energy of getting to the gym and dealing with the hassle that goes along with it.
Increased privacy: While you may not be self-conscious about going to the gym, having a home gym is nice to have that added level of privacy so you can grind away.
Good long term investment: At the end of the day, a gym membership can be costly. Also, if you buy individual equipment that can add up to so why not catapult those gains with one machine.
Hygiene and no sharing: While we aren’t all germaphobes, having your own home gym limits the need to worry about hygiene as much as you would if you go to the gym.
What To Look For in These Top Rated Home Gyms
Knowing what to look for can really help make that decision easier when looking at a good home gym.
Key pieces included
Look at what the gym has to offer. With attachments and capabilities to do a number of exercises, make sure the one for you has everything you need to have a fun, engaging, and muscle building workout. Many of these complete home gyms offer tons of attachments so you can really get a well-rounded workout perfect for all your goals.
Quality and Durability
As a long term investment, make sure your home gym is built to last with high-quality pieces and overall durability. These top-rated home gyms are exactly what you need out of the best companies and products to ensure longevity and continued gains.
These home gyms will come in different sizes and depending on the space you have allocated for this gym, make sure it fits comfortably so it doesn’t obstruct your home. An all-in-one home gym may seem like it can cause clutter, but the right one can provide for all your gains while still being out of the way.
We go back to price. Make sure this fits in your budget but remember the benefits that come along with potentially upgrading to a slightly more expensive option. Top home gyms can obviously be expensive, but outweighing the pros and cons can help make a better decision.
How We Choose The Best Home Gyms
When looking at the best home gyms, our team knows this can be a big investment, but one worth making. While these tend to be expensive, the long term investment is something to keep in mind. Price is a major factor for us when choosing the best home gyms, but we also look at other factors that will contribute to a gym being at the top of its game. Functionality and amenities included are a huge draw, for the more a home gym can offer, the better you’ll be as you seek to build muscle and lean down. Space and convenience of the home gym is something to consider as well, for we know finding the space to have such a large machine can be challenging. If you do have the luxury of a space for this, it really is something that can truly help your fitness journey. Of course, reputability of the brand is very important to us because you deserve honesty and transparency with all your products.
FAQ Section For Top Rated Home Gyms
What is the best home gym?
Force USA G9. This is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit.
Can I get a full body workout done on these home gyms?
Absolutely. They are designed so you can elevate your training and performance with multiple exercises while working multiple muscle groups. You can really work to get a total body pump right in the comfort of your own home.
They all look like great options! How can I choose?
They are all great options and we took the time to get the best for this list. If you are struggling with a decision, look at some easy objective factors being price and space. Then think about your goals and which gym will allow you to get the fastest results. While it will still require hard work and determination, the right gym will offer a fun way for you to get shredded.
Wrap Up
Home gyms are a great way to boost your strength and gains while being in the comfort of your own home. The best home gyms 2021 can enhance all areas of your training by offering privacy and better hygiene, but more importantly, a space for you to work hard with ease and convenience. Check out this list above for some great home gyms and work to boost those at-home gains today.
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How To Perfect The RKC Plank
Develop Incredible Core Strength With This Challenging Plank Variation
The plank is one of the most well-known core exercises around. It is also one of the most effective exercises that you can do to strengthen a vast array of muscles throughout the body.
The beauty of the plank is not only it’s simplicity but it’s versatility. A wide variety of plank variations can be performed to develop particular muscle groups or fitness components.
This article will look at a specific plank variation known as the RKC plank. It will provide detail on the exercise itself, the muscles it works, the associated benefits, and the technique.
What Is The RKC Plank?
The RKC plank (sometimes referred to as the Hardstyle plank) is a variation of the conventional plank that places an increased demand on the deep core and upper body muscles.
RKC stands for Russian Kettlebell Challenge, however, this refers to a Russian Strength School. There are no kettlebells involved in this exercise.
Pavel Tsatsouline, a former Soviet special forces physical training instructor, is accredited with inventing the RKC plank.
Tsatsouline is most well known for popularizing the kettlebell in modern-day training, hence the name “Russian Kettlebell Challenge”.
The purpose of the RKC plank is to generate whole-body tension to most effectively develop core strength and stability.
RKC Plank Muscles Worked
As with all plank exercises, the main purpose is to isometrically work the core muscles. However, there is a range of other muscles that are involved too.
Muscles worked in the RKC plank include:
Rectus Abdominis
Transverse Abdominis
External and Internal Obliques
Glutes
Quadriceps
Pectorals
Deltoids
Scapular Stabilizers
The core muscles must all contract to hold the body in alignment, prevent unnecessary movements, and provide the body with stability.
Keeping the glutes and quads engaged throughout will help to keep the hips in the correct position and enhance full-body stability.
Finally, the muscles of the upper body must also isometrically contract to add stability and also ensure that the upper back remains rigid.
RKC Plank Benefits
This section will highlight four incredible benefits associated with regularly performing the RKC plank.
1) Develops Full-Body Strength
As highlighted in the previous section, the RKC plank activates a vast array of muscles throughout the body. This makes it one of the best exercises for developing full-body strength.
While the biggest improvements in strength are likely to be seen with the core muscles, the lower and upper extremities will adapt and improve in strength.
Increasing full-body strength in this manner can positively influence athletic performance and injury risk, as detailed in the points following.
2) Improved Muscle Definition
When the muscles are exposed to a training stimulus, the individual fibers are actually damaged and small tears appear.
Providing recovery is optimal, these fibers will be repaired and increase in strength and size. Increasing the size of these fibers will cause the muscles to look much more defined.
Considering the demands that the RKC plank places on the body, you can specifically expect the abdominal muscles to improve in this regard.
3) Reduces Injury Risk
The core muscles play a crucial role in maintaining stability and control over movements. Therefore, increasing core strength through exercises like the RKC plank can enhance overall stability and control.
This is particularly important when it comes to injury prevention as enhancing these components can drastically reduce the risk of sustaining an injury.
Furthermore, performing regular resistance training and improving strength has been found to significantly reduce injury risk (1).
Finally, specifically training the core and increasing the strength of the trunk has been found to alleviate back pain (2).
4) Facilitates Lifting Performance
Developing core strength is important for those who participate in sport – specifically any lifting sport like weightlifting or powerlifting.
During the majority of compound lifts, such as the squat, deadlift, or clean, a huge demand is placed on the core muscles (3) as they work to maintain trunk tightness and neutral spinal alignment.
Because the RKC plank improves full-body strength, spinal rigidity, and the ability to maintain a neutral spine, it can be used to enhance lifting performance.
Conventional vs RKC Plank
If you were to compare the conventional plank and the RKC plank, you may not notice any difference at first glance. However, by looking more closely you will notice subtle changes.
The main difference between these two is the position of the pelvis and the arms.
With the conventional plank, the pelvis is placed in a neutral position, however, with the RKC plank, the pelvis should be slightly posteriorly tilted.
A more obvious difference between the two plank variations is the arm position.
While the forearms remain in a parallel position in the conventional plank, the RKC plank requires you to interlock your hands which turns the forearms inwards.
While these small alterations may seem insignificant, they are anything but.
A study investigating the differences between these two variations determined that the RKC was the better option for increasing muscle activation (4).
Furthermore, the results indicated that RKC plank activates the rectus abdominis and oblique muscles twice as much in comparison to the conventional plank.
RKC Plank Technique
To get the most out of this exercise, it is imperative that you set up and execute the RKC plank correctly. Work through the following four steps to perform the perfect RKC plank:
Squeeze the core muscles and assume a front plank position
Ensure that the legs fully extended out with feet slightly narrower than hip-width
Place the forearms flat on the floor ensuring that the elbows are directly under the shoulders
Clasp your hands together so that the forearms move away from parallel
Pull your shoulders back and down and look to isometrically pull your elbows towards each other
In a similar way, isometrically pull the knees towards each other and squeeze your quads to ensure that the legs are entirely straight
While maintaining this tension, look to tilt the pelvis slightly by attempting to tuck your tailbone under your backside
Finally, focus on isometrically pulling your hands and feet together as if you were trying to lift the hips to an inverted V position
Hold this position while maintaining full-body tension as best as possible
RKC Plank Progressions
Make no mistake, the RKC plank is an extremely demanding exercise in itself. However, for those who are looking for an additional challenge, consider performing the following four RKC plank progressions.
1) Single Leg RKC Plank
As the name suggests, the first progression simply involves getting into position and then lifting one foot from the floor.
This immediately causes instability and consequently places more demand on the core muscle as they work to maintain alignment and stability.
Furthermore, it places additional demand on the lower extremities muscles as you must now support the body on one leg rather than two.
When performing this progression, ensure that you perform the same amount of work on both sides. Perform the first set on the right and follow it up with a second set on the left.
2) RKC Weighted Plank
Another effective RKC plank progression is to simply add weight to the exercise.
While some people opt to have a partner place a weight plate on the upper back, a safer and potentially more effective method is to wear a weight vest or a weighted backpack.
Avoid the temptation to add an excessive amount of weight as this may cause form to become compromised thus reducing the effectiveness of the exercise and increasing injury risk.
Instead, focus on starting with a light amount of weight and very gradually add more over time.
3) RKC Side Plank
In the same way that the traditional plank has been adapted to create the RKC plank, the side plank can also be adapted to become the RKC side plank.
For this, set up in a side plank and then look to apply the same principles as you would with the RKC plank.
While this variation will generally work the core muscles, it is particularly effective for developing the obliques.
As with the single leg variation, ensure that you perform the same volume on both the left and right sides.
4) RKC Body Saw
While the RKC plank is an isometric movement, it is possible to add a dynamic element to the exercise by performing the RKC body saw.
For this exercise, begin by setting up as you normally would for a RKC plank. Once in position, very simply rock backward and forwards by flexing and extending the ankles.
Adding this movement to the exercise increases the need for stability and consequently places a greater demand on the muscles of the core, legs, and shoulders.
Final Word
While the conventional plank is one of the best exercises for core strength, the RKC plank has proved itself to be superior in terms of muscle activation and full-body strength development.
Not only does the RKC plank improve full-body strength, it may also enhance muscle definition, reduce the risk of injury, and facilitate a greater athletic performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References:
1 – https://pubmed.ncbi.nlm.nih.gov/24100287/ Lauersen, Jeppe Bo; Bertelsen, Ditte Marie; Andersen, Lars Bo (2014-06). “The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials”. British Journal of Sports Medicine. 48 (11): 871–877. doi:10.1136/bjsports-2013-092538. ISSN 1473-0480. PMID 24100287.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/ Chang, Wen-Dien; Lin, Hung-Yu; Lai, Ping-Tung (2015-3). “Core strength training for patients with chronic low back pain”. Journal of Physical Therapy Science. 27 (3): 619–622. doi:10.1589/jpts.27.619. ISSN 0915-5287. PMC 4395677. PMID 25931693.
3 – https://pubmed.ncbi.nlm.nih.gov/18076231/ Hamlyn, Nicolle; Behm, David G.; Young, Warren B. (2007-11). “Trunk muscle activation during dynamic weight-training exercises and isometric instability activities”. Journal of Strength and Conditioning Research. 21 (4): 1108–1112. doi:10.1519/R-20366.1. ISSN 1533-4287. PMID 18076231.
4 – https://pubmed.ncbi.nlm.nih.gov/25325773/ Schoenfeld, Brad J.; Contreras, Bret; Tiryaki-Sonmez, Gul; Willardson, Jeffrey M.; Fontana, Fabio (2014-09). “An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise”. Sports Biomechanics. 13 (3): 296–306. doi:10.1080/14763141.2014.942355. ISSN 1476-3141. PMID 25325773.
3 Single Leg Exercises You Should Be Doing
Squats and deadlifts are a leg day’s bread and butter, with single leg work typically an afterthought. The general (albeit, misconstrued) consensus labels unilateral exercises as nothing more than light accessory work. That said, single leg strength training offers a myriad of benefits.
Benefits of single leg exercises:
1. Minimal stress on the spine. You don’t have to load a barbell behind your neck and squat to grow bigger, stronger legs. With the average lifter not having the prerequisite mobility to perform barbell squats, the lower back often suffers. Many single leg exercises bypass the low back and put all (if not, the majority) of the load directly to your legs.
2. Correct imbalances. You’re always going to have imbalances to some degree. While bilateral lifts like squats and deadlifts allow you to see imbalances, unilateral exercises allow you to address or correct them. You’ll typically favour one side during a bilateral lift, thus placing more stress on your dominant side. This expands the strength gap between limbs and further exacerbatesthe imbalance. Single leg or unilateral exercises allow you to put the same amount of stress on each leg, every rep of every set. Thus overtime, “evening out” your imbalances.
3. Balance/coordination. Minimizing your base of support (i.e. standing on one leg vs. two) challenges your balance and proprioception.
4. More loading potential to your legs. The ceiling of loading potential (how much weight your legs can handle) is higher to a certain degree given the fact that the common limiting factor during lower body lifts is the lower back. With the limiting factor disassociated, you can load more potential weight directly to your legs.
5. Mobility. Single leg training increases your strength and mobility simultaneously. Just the act of doing single leg exercises will make your mobility better overtime.
3 Single Leg Exercises You Should Be Doing
It’s common to develop a love/hate relationship with these movements. You’ll love the gains, and probably hate actually doing them. Then again, anything worth gaining is worth earning.
Here are three single leg exercises you should be doing.
1. Single Leg Squat
You can think of the single leg squat as a really strict step-up. The difference is you’re placing all of the emphasis on one leg with no assistance from the other.
During step-ups, it’s common to “spring up” with the back leg and use a bit of momentum to step onto the box. With single leg squats, you stand on top of the box and “squat” down with your top leg. As you reach the bottom of the movement, tap your heel to the floor merely for depth indication and push solely with your top leg.
How to do it:
• Stand on a box or bench or other riser. Be sure to stand near the edge of one side to allow your free leg to reach the floor.
• Hold two dumbbells or a plate.
• Keep your left leg straight and off the box to the side.
• Squat down with your right leg and bring your arms forward to shoulder-height.This adds an element of core work and helps you counterbalance.
• Tap your left heel on the floor and push back up to your starting position using only your right leg.
• Do 6-12 reps and repeat on the left leg.
I prefer single leg squats over the infamous pistol squat for a number of reasons:
i) You don’t need to keep your free hanging leg parallel to the floor (which has no added benefit at all and usually encourages poor posture during the exercise)
ii) It’s easier to maintain a neutral spine throughout your set
iii) You can overload the movement to a higher degree than pistol squats
2. Skater Squat
The skater squat is basically a reverse lunge on steroids. Rather than bringing your back foot to the floor, you keep it elevated and tap your knee to ground before squatting back up.
How to do it:
• Hold two dumbbells and stand on your right leg with your left leg bent.
• Have a balance pad underneath your left leg (you can use a pillow or yoga block if you don’t have one).
• “Squat” down with your right leg and raise your arms to shoulder-height to counterbalance and engage your core.
• Tap your left knee to the pad and squat back up using only your right leg.
• Do 8-12 reps and repeat on the left leg.
As with some of the more advanced single leg progressions, the skater squat can initially have a steep learning curve. That said, you can scale it back using some upper body assistance as shown below.
3. Single Leg RDL
The RDL or Romanian Deadlift has been long been regarded as one of the primary lifts to strengthen the posterior chain (low back, hamstrings, and glutes). The single leg variation adds to it’s awesomeness by increasing glute and hamstring involvement.
Typically, you would perform the single leg RDL holding a kettlebell or dumbbell in one hand while balancing on the opposite leg (this is called contralateral loading). That said, you have an array of variations at your disposal.This is just one of many.
How to do it:
• Stand with a kettlebell or dumbbell in your right hand.
• With your left leg slightly bent, hinge forward while reaching back with your rightleg.
o Quick tip: Your back leg and torso should be one straight line and move as one unit to avoid hyperextending the lower back. Think hinging in unison as opposed to just kicking your leg back.
• Have your left arm out to the side to counterbalance.
• Reach straight down with your right arm (as opposed to reaching forward past your feet).
• Squeeze your left glute by applying force through your heel and come back up to your starting position.
Summary
Single leg exercises are more than just light accessory work after your squats and deadlifts. Load them heavy for bigger, stronger legs sans the nagging low back pain that can often be associated with the barbell lifts.
How To Turn Fat Into Muscle For That Desired Physique
Get rid of that unwanted fat and work on that muscular physique you can be proud of.
How often do you look at yourself in the mirror and wonder how you can turn that unwanted fat into muscle? It may seem pretty daunting. You’ve tried different diets, be them keto, intermittent fasting, paleo, or a host of others that claim to be the secret weapon to fat loss. You’ve done your research into supplements like fat burners or CLA supplements that can boost fat loss and keep on lean muscle. And you most certainly have looked online for a great strength training program. But still nothing has worked.
That’s because this is a combination of all three. A strict regimen to ensure nothing goes to waste and all those gains are met as efficiently as possible. A good diet in tandem with a solid strength training routine and proper supplementation can and will work wonders for all your fat loss goals. A muscular physique may seem out of reach, but knowing just how to get there can be easy with a winning mindset.
Let’s jump right this and take a look at how to turn fat into muscle. You want a desired physique but you just need to know how to get one. With the right diet, great exercises, and solid supplements, those goals are easily attainable and will happen.
Nutrition, Training & Supplementation
Let’s break this up into our three sections so we cover all the bases. It’s important to know that each of these is unique to you as the individual so you want it to fit your lifestyle. While some sacrifices have to be made, you don’t have to totally abandon all that you love in order to have a great body.
Nutrition
As mentioned before, many diets do exist that can potentially work for you. Everything from keto, to intermittent fasting, the paleo diet, the carnivore diet, and a host of others can all work for your benefit. But they only work for your benefit if you respond well. When looking to potentially hop on one of these diets, it is important to first look at if it will fit in with your lifestyle. Of course, affordability is also important because these diets can sometimes add up.
Eating clean foods is the best way to drop fat and start to keep on that muscle (1). Getting adequate amounts of protein in your body is also vital for protein is the building block of all muscle, but can also keep you full to limit snacking and aid in weight loss. Lean meat is always a great bet and plenty of greens can work wonders.
Training
For training, it is always best to consider what will work well for you body. As long as you perform some kind of strength training routine, you will start to put on muscle and that conversion from fat to muscle can start to take effect. Heavy lifting can be great if that is a route you want to go but more likely than not, keeping it at a moderate level of strength training while consistently increasing weight will start to work wonders for your desired transformation (2).
Cardio is also key but looking to something like high intensity interval training (HIIT) can tackle your strength training and conditioning goals in one go by performing high intensity exercises that work your whole body (3). Longer cardio sessions can be great, but prioritizing strength training will optimize muscle growth and ensure you retain lean muscle for that increase in strength and size.
Supplementation
Having a solid supplement routine on the shelf is vital for boosting your gains and can greatly influence your overall health and performance. Some key supplements to consider when looking to turn fat into muscle are a protein powder, which can affect growth and recovery while also keeping you full (4), a pre-workout, to offer energy and muscle pumps so your workouts go as efficiently as possible, and a fat burner, which can shed that unwanted fat and work to retain lean muscle. When paired together, these supplements are awesome for achieving your goals.
Other supplements to consider are a BCAA supplement to tackle fatigue and provide for continued energy, a CLA supplement, to offer a more natural approach to weight loss, and a multivitamin, to make sure you get all those vital nutrients into your body so you never suffer from a deficiency. Whatever you choose to have on your shelf, the right supplements from transparent and honest companies can greatly affect your transformation of turning fat into muscle.
Featured Fat Burner For Fat Loss & Muscle Retention
Finding high-quality products can be challenging but it is absolutely possible. A great fat burner can work wonders for your gains by shedding that unwanted fat and working on retaining lean muscle (5).
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Wrap Up
Turning fat into muscle can seem daunting, but with the right approach, it is absolutely possible. Putting a solid diet plan, good training routine, and supplementation plan together can greatly influence the change you want most. While you do have to sacrifice some, it can still be an engaging journey with a shredded physique waiting at the end.
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
Skerrett, P.; Willett, W. (2010). “Essentials of Healthy Eating: A Guide”. (source)
Willis, L.; Slentz, C.; Bateman, L.; Shields, A.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
Laursen, P.; Jenkins, D. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Gym Crush – Lais DeLeon
Lais DeLeon – The Brazillian Bombshell
Lais DeLeon is a Brazilian beauty who is taking the fitness world by storm. DeLeon started training and sculpting her physique in 2006 at the age of 19, and we can only thank her for putting in all the effort.
Gifted with good looks, Lais started modeling after being approached by an agency. DeLeon’s new career motivated her to keep her body in shape. She increased the intensity of her workouts to achieve her dream physique.
Turning Into a Fitness Star
Not long after starting modeling, Lais turned her focus towards a career in fitness. Her experience as a model and an impressive modeling portfolio helped her have a smooth transition into the fitness world.
Seven years after starting a modeling career, DeLeon started sharing her pictures on Instagram. It was not long after that she was discovered by the fitness community, and thousands of followers showered their love on her.
Lais credits her family and friends for pushing her to go after her aspirations. DeLeon depends on self-motivation to step up her game in the gym. Lais has a ritual of setting new goals for herself every year which she wants to achieve.
Pushing You To Achieve Your Best Self
Lais DeLeon wants her followers to achieve the physique of their dreams and has launched a mobile app to help them with their goals. She also shares her workouts on her Instagram feed for her fans to follow.
DeLeon’s Instagram feed is one of the most aesthetically appealing timelines you’ll come across. Her understanding of fashion, design, and photography is well-evident by her online portfolio – Instagram.
Lais is the kind of wild cat no one would ever mind encountering. If you’re into fitness and lifestyle, you’ll be hooked to DeLeon’s Instagram. Make sure you’re keeping a check on time when you decide on scrolling through her profile.
All About Body, Business, and Best Life
Lais DeLeon’s posts range from workouts to health and business advice, and she’ll surprise you with the knowledge she has about the things she talks about. Although she started with fitness, she doesn’t limit herself to it and has expanded herself into other fields.
Picture-perfect would be an understatement for her photos. Lais has the charm and personality which can overwhelm you. DeLeon can rock the gym and casual attire with complete ease.
Always Adding Value
If you’re a foodie, you can pick up some recipes Lais shares on her feed. You can’t stick to the fit lifestyle by eating the same food for years. Give your taste buds something to rejoice about with the dishes DeLeon teaches on her Instagram.
The best thing about Deleon is she isn’t your typical gym rat. She shares pictures with her friends and when she’s having fun outdoors. We wish Lais DeLeon the best for her future endeavors.
Header image courtesy of Instagram.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Best Ab Exercises For Those Washboard Abs
Washboard abs can give you an absolutely shredded aesthetic and these exercises are sure to help you achieve that.
You want that shredded six pack to pop. But those washboard abs seem like too impossible of a feat to accomplish. With that attitude, they most likely are. But what people forget is that most of the work done on your abs is in the kitchen. What you eat greatly affects your body fat and just how much those abs pop through. However, a solid training routine for your core can ensure you hit all those intended goals when it comes to a shredded aesthetic so those washboard abs actually do become reality.
Knowing which exercises to try and which ones are actually beneficial can be challenging. With so many out there, it can be tough to weed through all the nonsense and get reliable and effective ab exercises that will both strengthen and show off those abs. Don’t let someone talk you into a boring, ineffective workout and rely on consistent and honest sources to help you achieve those washboard abs.
Let’s take a look at some great ab exercises to help you achieve those washboard abs. The right exercises can give you everything you want and more to greatly benefit all those gains. Able to do at home or the gym, these exercises are convenient and will work for you.
Benefit Of A Strong Core
While those washboard abs offer an amazing aesthetic, the benefits of having a strong core go far beyond just sheer look.
Benefits of strong abs include:
Prevent lower back pain: Don’t let low back pain hurt your gains and overall performance. Strong abdominals will take stress off your low back and provide for better support with activities (1).
Better balance and posture: A strong core can enhance better balance and posture, especially for those of us who sit all day. This will ensure more safe and effective lifts as well as added stability (2).
Easier everyday activities: Playing off of better support, your daily activities won’t seem so difficult because you will have strong abs to back you up.
Aid in big lifts: Those big lifts require core support and with stronger abdominals anything from your squat, deadlift, bench press and more will really improve.
Best Ab Exercises For Washboard Abs
Hanging Leg Raises
Hanging leg raises are great for isolating your hips and abs and involve you hanging from a bar as you perform the exercise by bringing your legs parallel to the ground. While it does require strength to hold yourself on the bar, the benefit of this exercise is that you really feel a core burn to start to see results. It is important to not swing and to keep a tight and engaged core. Also, when lowering your legs, make sure the descent is slow and controlled to maximize results.
Ab Wheel Roll Outs
An ab roller wheel is a great fitness tool to increase abdominal strength and power and works well when building functional strength and power. While this mainly works your rectus abdominis, it also will have an impact on your obliques, low back, and glutes to provide a well-rounded exercise. Easy to perform, ab wheel rolls outs are great for strengthening abs to reduce low back pain, enhancing balance and posture, and of course, aiding in that desired six pack.
Reverse Crunch
The reverse crunch is an effective exercise and can greatly influence those washboard abs. The benefits around performing this exercise are that it can take strain off your neck and is less stressful on your back than crunches. This will also target deeper in your abs to enhance strength and offer a great aesthetic (3).
Russian Twists
Russian twists are a helpful ab exercise to work those obliques to allow for those abs to pop and aid in that washboard aesthetic. While this is a simple movement, you can add weight for added resistance and to really challenge yourself while aiding in strength and support. It is important to keep a neutral spine and engaged core to provide for the best form to avoid unwanted pain.
Mountain Climbers
Mountain climbers are great for working on core strength while also providing for a higher endurance ab exercise. Cardio is a great way to shed fat and aid in those washboard abs and this total body workout has great influence on those gains. Also known as running planks, this exercise involves you starting in a plank position and essentially running in a horizontal fashion. You will most certainly feel a burn with this exercise.
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Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
Achieving those washboard abs can be challenging but it is absolutely not impossible. With the right approach and proper training routine, you will find a shredded aesthetic every time you look in the mirror. While much of these gains occur in the kitchen, the right abs exercises can work to give you a great workout so those washboard abs show. Plus, you’ll have a body others will most definitely envy.
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
Stuber, Kent J.; Bruno, Paul; Sajko, Sandy; Hayden, Jill (2014). “Core Stability Exercises for Low Back Pain in Athletes”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; et al. (2008). “Optimizing performance by improving core stability and core strength”. (source)
Contreras, Bret; Schoenfeld, Brad (2011). “To Crunch or Not to Crunch: An Evidence-Based Examination of Spinal Flexion Exercises, Their Potential Risks, and Their Applicability to Program Design”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
A Guide To Help You Set Realistic Fitness Goals
How To Set Achievable Fitness Goals
Most people fail to achieve their fitness goals because they set unrealistic expectations. As someone rightly said, if you fail to plan, you’re planning to fail. If you step inside a gym without a plan, you’ll be doing nothing more than waste your time.
If you want to transform your body but don’t know where to start, you’ve come to the right place. In this article, we’ll be teaching you how to set the right fitness goals for yourself so that you’re able to achieve your dream physique.
Begin With The End In Mind
The first and the most important thing while setting your fitness goals is that they should be quantifiable. If you want to lose weight, you should know your current weight and the exact amount of weight you want to shed.
Training to lose weight without a plan will not be as effective as having the numbers in front of you. If you want to increase your bicep size, have the inch-goal in your head. It’s okay to start with a goal and then modify it once you achieve it.
Know If It Possible
Some people make the mistake of setting such ambitious goals that they end up overwhelming themselves. The goal of losing 20-pounds in a month might sound motivating, but how will you feel when you don’t achieve it?
There are chances you’ll want to quit training when you don’t achieve your big goals. You should consult someone who has already done what you’re trying to do before starting to work for it. The right advice from a professional can take you a long way.
Set A Deadline
Many people quit the fit lifestyle abruptly. It’s because they stop training for a couple of days, those days turn into weeks, weeks into months, and months into forever. Setting a deadline for yourself will make you stick to your workout, diet, and recovery programs.
Following a timeline can instill the feeling of urgency in your training. Once you have a deadline, you’ll also get a reality check if what you’re trying to do is achievable in the given amount of time.
Tracking
All the points in the article are co-related and work in harmony. Falling off the fit-life bandwagon can also be credited to a lack of tracking. Some people have a goal, know it’s possible, set a deadline for themselves but still fail because they don’t know if they’re headed in the right direction and at the right pace.
Tracking your progress can act as the checkpoints in the path of your fitness goals. Keep checking off the smaller goals as you make your way through to achieve the bigger ones. You should track your progress as per your deadline.
Accountability
Most people give up on their fitness goals because they’re not accountable to anybody. When you decide on transforming your body, you should tell your friends, training partner or post about it social media.
Sharing your goals with people will force you to have a realistic goal in mind, set a deadline for yourself, keep a track on your progress and will keep you accountable. Being accountable to a person can push you to do everything in your power to achieve your goals and save yourself the embarrassment of failing or dropping out.
What are your fitness goals for this month?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
How The Barbell Burpee Will Increase Full Body Strength
This variation of a traditional burpee is great for a workout.
The burpee alone is a challenging workout, let alone adding a bar. One that is comprised of both strength and cardiovascular movements, this workout is the perfect bodyweight exercise to increase full body strength and increase endurance. The burpee is further proof that bodyweight exercises can be just as demanding as any with weights.
But the barbell burpee is unique in that it adds additional elements to an already difficult exercise. Working with a combination of traditional burpee movements including a squat and a pushup, the barbell burpee adds the extra component of a power clean and push press with the barbell to make this is a highly effective exercise to do with a bar.
Used as an aerobic exercise in combination with strength training, the barbell burpee will increase cardio, strength, balance, and flexibility to give you an all-in-one workout to help burn fat and keep you on your feet and working your chest every time for however many reps you want.
Although difficult, the barbell burpee has great benefits and is worth adding to your fitness regimen. Able to attack all of your muscles, including your legs, glutes, core, back, chest, arms, and shoulders, along with the ability to raise your heart rate and get you breathing hard, this burpee is the perfect compound exercise to do with a bar each time.
For those looking to burn fat and increase endurance, as well as aid in power performance, the barbell burpee is great for athletes of any kind. Working many muscles at once also allows you less time working out with the barbell burpee.
All-Around Workout
The barbell burpee allows for increased strength in a variety of muscles including your lower body and upper body. Your legs and glutes are targeted during the jump back into a pushup position as well as the start to the power clean portion of the exercise. Once on the ground, your shoulders provide support as you descend into that all too familiar pushup using the bar as a point of support, especially with the jump up.
With more balance required for the burpee, your core activates and your arms and chest join the workout until that pushup is done as part of this burpee. The fun begins when you lift the barbell into a push press and rely on your fitness to take over as you lower the bar and continue with more reps.
By adding weight, your overall strength increases significantly as opposed to sticking with just your bodyweight (1). As a complex compound exercise, the barbell burpee is sure to fire you up on all cylinders and those gains will really show.
Promotes Fat Burn
As a physically demanding exercise, the barbell burpee is one that will burn off loads of calories, only supported by the fact that so many different muscle groups are being worked. With the ability to increase endurance, your metabolism will work harder for you and your ability to burn more calories will only intensify (2).
Fat loss happens when you consume less than you burn and while dieting can be tricky, the barbell burpee is one exercise to give you a great boost in calorie loss to start you on the right path towards fat loss and the jump and cardio portion of this is great for that.
Increases Endurance
When it comes to increasing your endurance and lung capacity, this workout is one that will do the trick. While running, cycling, or other cardio exercises will get you there as well, the barbell burpee is one that will boost your endurance while at the same time increasing strength and muscle growth (3). A long session of barbell burpees can be all you need for a good day’s work in the gym.
As fatigue sets in, your endurance will allow you to work longer and harder in all other aspects of your training and athletic performance. Along with working your circulatory system, muscular-skeletal system, and central nervous system, the barbell burpee will give your cardiovascular system a great boost to ensure a more effective and longer-lasting lift to add to the rest of your workouts to keep your working hard.
Enhance Explosive Power
Along with increased strength and endurance comes the ability for more power and explosiveness with workouts and competition. Barbell burpees will target your fast-twitch muscle fibers which allow for shorter bursts of speed and power (4). The back and forth jumping into and out of the pushup position mixed with the power of the press at the top will help generate increased speed and power for those looking to get the edge in their workouts.
Having speed and power is not only important for sprinters or jumpers, but for anyone looking to step their game to the next level and this burpee is great for that as you get moving on your hands and feet for a great workout to keep your gains flowing.
Time Efficient
Barbell burpees are time efficient since they include multiple muscles in many muscle groups, as well as targeting your cardio. While you do need a barbell for the barbell burpee, if one is not available, then a traditional burpee will provide almost all of the same benefits. For those who work or feel tight on time in the gym, adding barbell burpees to your workout routine is somewhat of a must.
You will look great, feel better, and know that even if you spent minimal time in the gym and more time off your feet, that you accomplished more with a barbell burpee to keep you doing things you love and start seeing gains.
How To Perform The Barbell Burpee
You will need a barbell and whatever desired weights you want. Place the barbell on the ground and grip the bar with your hands slightly more than shoulder width apart. Kick your legs back into a pushup position and lower to the bar. Push back up to complete the pushup and take your hands off the barbell.
Once on your feet, execute a power clean by lifting the bar to your waist, thrusting to your chest and completing a push press over your head, driving through your feet. Lower to the ground and repeat from the beginning. Keep a tight core and good form throughout to avoid strain or injury from this burpee exercise and rest is important to start seeing growth with all your reps.
Wrap Up
Burpees are never fun and can offer a real challenge for those still working on their fitness. But burpees are a great overall body exercise to get lean and put on muscle while also building a great foundation for endurance. Adding a barbell to the traditional burpee will only add to the fun and increase your gains. The barbell burpee can be challenging and will require balance and flexibility.
You will get better at the barbell burpee and be more fit, only encouraging those gains and increasing your confidence. Don’t let this deter you from maximizing your gains and allow yourself to thrive by adding the barbell burpee to your workout regimen so the rest of your workouts only add to it.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. (source)
Ratamess, Nicholas A.; Rosenberg, Joseph G.; Klei, Samantha; Dougherty, Brian M.; Kang, Jie; Smith, Charles R.; Ross, Ryan E.; Faigenbaum, Avery D. (2015). “Comparison of the Acute Metabolic Responses to Traditional Resistance, Body-Weight, and Battling Rope Exercises”. (source)
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Siu, Jeremy W.; Bagley, James R.; Lockie, Robert G.; Costa, Pablo B.; Galpin, Andrew J. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
These Deadlift Alternatives Can Influence Overall Growth
These deadlift alternatives are perfect for still seeing growth and alleviating pain and strain to avoid injury.
We all know that the deadlift is one the big three powerlifts to boost strength and size, but deadlift alternatives can greatly affect how we perform and how we stay safe in the gym. While the deadlift is a great exercise all around for boosting strength, power, explosiveness, and range of motion, it often times puts us in a vulnerable position, and that is something we just don’t want. Having a great set of alternatives to pull from ensures we get the most out of our workouts to keep them engaging, but that we also keep ourselves safe. Injury means less time in the gym and loss of gains and there’s no point in putting yourself in that position.
Let’s take a look at some great deadlift alternatives so you can continue to see growth in terms of strength and size without having to worry about any unwanted pain and strain to cause injury. Having alternatives to add to your workout can greatly influence your gains and offer more engaging ways to workout so you have fun but see results.
Why The Deadlift Is Great
The deadlift is an impressive exercise for it requires both explosive strength and overall power (1). The deadlift will target the back and spine, glutes, and legs. This exercise is of course beneficial for those who powerlift or lift big in the gym, but the everyday benefits are considerably noticeable as well, like enhanced grip strength which we all need to work to lift the weight and be great.
The deadlift provides great benefits that can greatly affect your overall growth and performance. Benefits of the deadlift include:
Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth. Plus, you look great when you pack on that weight.
Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2) and offer the most movement possible.
More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3) and those sport specific movements.
Best Deadlift Alternatives For Growth
Single-Leg Romanian Deadlift
The single-leg Romanian deadlift is perfect for strengthening foundational movements and does a great job for sport specific needs. With your body needing to work as a unit, you work your hamstrings, hips, and core to stay stable and really get the job done right. You can also work on imbalances since each side is worked alone for efficient gains (4).
Kettlebell Swings
Kettlebell swings provide for explosive movements and force you to work on control. You get great hip and glute contractions with a powerful forward movement and can boost speed and explosive power while also carrying lower risk to you to avoid injury.
Hip Thrusts
Another great exercise to work the glutes and focus on explosive power, hip thrusts are perfect for working on more hip isolation. You can perform these with or without weight, or you can use resistance bands to add better resistance as well. Glute development is important and hip thrusts can greatly benefit you in this regard (5).
Rack Pulls
Rack pulls allow for a very similar deadlift movement, although you don’t need to go all the way to the floor. By performing a partial range deadlift, you limit your risk of injury and can work on form for when you decide to take on the traditional deadlift. For those who need mobility help, while also working on staying safe, rack pulls are not a bad option at all.
Trap Bar Deadlift
Although this is still a deadlift movement, using a trap bar allows for less pain to tackle your lifting needs without feeling vulnerable. The nice part about a trap bar is that you stand in the middle as opposed to behind a traditional bar. This keeps the weight in the center and allows you to be powerful with a more controlled motion (6). Taking strain off the lower back is exactly what you need to succeed.
Featured Fitness Equipment For Deadlift Alternatives
Having the best equipment can be a game changer for boosting your gains and ensuring quality workouts, especially at home. With the right fitness products, all of your results are more than possible and you will greatly benefit.
To start, kettlebells are great tools to use for they will boost strength and size while also working on conditioning and are perfect for higher intensity workouts. Kettlebell Kings Powder Coat Kettlebells are perfect for providing effective workouts and offer great grip. Made of a single piece of cast iron, these are durable and ensure longevity.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Check out our list of the Best Kettlebells for more great products to increase strength and intensity!
For those heavy lifting needs, a barbell is exactly what you want and the right one will fit nicely in your home gym. American Barbell 20KG Training Bar is perfect for optimal performance and is a versatile bar for both training and competition. Tested for longevity with excellent whip for performance, this bar is durable and comfortable.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Check out our list of the Best Barbells for more great products to work on heavy lifting and those barbell needs!
Wrap Up
While the deadlift is a great exercise, deadlift alternatives are perfect for ensuring growth in strength and size while also protecting you from unwanted injury. With the right exercises fit into a great routine, you can achieve all your desired goals while keeping your workouts fun and engaging. Don’t let a poor routine hurt your gains and give these deadlift alternatives a try to see serious gains to your training and performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; Barrington-Higgs, B. (2010). “Exploring the Deadlift”. (source)
Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Fisher, James; Bruce-Low, Stewart; Smith, Dave (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Blanchard, J.; Berning, J.; Adams, K.; Debeliso, M. (2016). “Effects Of The Trap Bar Deadlift And Leg Press On Adolescent Male Strength, Power And Speed”. (source)