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Back workouts will always require both vertical and horizontal pulling exercises for complete development. While pull-ups and pulldowns are common vertical pulls, one of the most fundamental horizontal pulling exercises is the single-arm dumbbell row.

The single-arm dumbbell row is a unilateral (single-side) exercise that builds the strength and size of the latissimus dorsi (large back muscle) and improves the overall function of the shoulder joint. Here’s what you need to know about one of the most simple and effective back exercises.

• How to Do the Single-Arm Dumbbell Row
• Single-Arm Dumbbell Row Mistakes to Avoid
• Benefits of the Single-Arm Dumbbell Row
• Muscles Worked by the Single-Arm Dumbbell Row
• Who Should Do the Single-Arm Dumbbell Row
• How to Program the Single-Arm Dumbbell Row
• Single-Arm Dumbbell Row Variations
• Single-Arm Dumbbell Row Alternatives
• Frequently Asked Questions

How to Do the Single-Arm Dumbbell Row

There are several similar variations of the single-arm row, which will be addressed in a separate section of the article, using a variety of arm positions and paths of motion to emphasize different muscles. The most basic single-arm row technique will emphasize the lat muscle.

Step 1 — Support Yourself on a Flat Bench

Put one hand and the same-side knee on a flat bench with a dumbbell resting on the bench between them. Your back should remain flat and your shoulder blades should be pulled down and back, towards the back pocket of your pants. Keep your head and neck neutral, not pointed up to the ceiling or down towards the ground. Your eyes can look at the ground in front of the bench.

Grab the dumbbell with the hand that isn’t on the bench. With your palm facing the bench, allow the weight to reach to the ground without pulling your shoulder joint down. Your elbow should be relatively straight, but not locked, in the stretched position.

Form Tip: The dumbbell will try to pull your body down to one side, but keep your core muscles engaged throughout the exercise to keep your hips level and maintain a straight line from your hips to your neck.

Step 2 — Lift the Weight Towards Your Hip

Bend your elbow to slide the weight towards the hip on the same side. Maintain a neutral hand position, with your palm facing the bench and your body. Keep your elbow close to the body to maximally engage the lat muscle.

Keep your hand in line with your forearm, directly beneath your elbow. In the top position, your forearm should be near your ribs and the weight should almost touch your hip.

Form Tip: As you pull the weight up, don’t over-rotate your shoulders or twist your trunk. Avoid jerking the weight or heaving your upper body to create momentum.

Step 3 — Lower to the Stretched Position

Slowly reverse direction to lower the weight back to the starting point. Be sure the weight moves in a slight arc away from your hip until your arm is nearly straight with the weight directly under your shoulder.

Form Tip: Don’t lose your shoulder placement as you lower the weight. Keep your shoulder locked into your shoulder girdle and pulled away from the ear, not shrugged up towards your ear or towards the ceiling.

Single-Arm Dumbbell Row Mistakes to Avoid

Most form problems with the single-arm row have to do with losing proper position of the torso, shoulder, or arm. Maintaining focus on body awareness and simple technique cues can help you to avoid these issues.

Sagging Lower Back

Losing core engagement can cause the lower back to start to drop toward the bench. This can cause back pain or injury by increasing strain on the vertebrae.

Avoid It: Imagine lengthening your spine in both directions, from your tailbone to your neck. Keep your abs tense. Don’t allow your hips to rotate, which can encourage your lower back to drop out of position.

Curving the Spine Upward

Just like a sagging spine, the opposite is possible and equally problematic. You want to maintain a neutral torso, neither rounded or curved excessively, in order to keep your joints aligned for optimal power output and muscle recruitment.

Losing a neutral-spine position and curving too far up will prevent the shoulder from achieving a full range of motion. This will make the exercise less effective and can strain the shoulder joint.

Avoid it: Think of keeping your upper body flat with strong abs and steady, stable hips.

Dropping Out of the Shoulder Joint

Especially in the eccentric (lowering) portion of the exercise, the shoulder placement can get lost as the weight “pulls” the arm downward.

If the shoulder drops out of the shoulder girdle and the shoulder blades come forward, you can be exposed to shoulder pain or injury.

Avoid it: Keep your shoulder blade pressed towards your back pocket throughout the exercise, especially while lowering the weight into the stretched position.

Benefits of the Single-Arm Dumbbell Row

The single-arm row is one of the most efficient ways to build size and strength in the back, shoulders, and arms.

The movement works a majority of muscles in the upper body and can be used to emphasize muscular size or strength.

Training for a V-Taper Physique

The single-arm row can add muscular size to the shoulders, upper back, and lats to create an ideal v-taper, or inverted triangle, physique. This gives the appearance of an athletic, well-developed body.

Training for Strength

Building strength in the muscles of the back can carry over to improved stability when supporting the weight during heavy bench presses, overhead presses, and countless other exercises.

Improved Shoulder Health

Because the single-arm row activates upper back muscles including the trapezius and rhomboids, it can be beneficial for overall scapular health and shoulder function.

Muscles Worked by Single-Arm Dumbbell Row

The single-arm row is a thorough upper body exercise because it incorporates several muscles in one movement.

Like many multi-joint (compound) exercises, it’s an efficient choice for a variety of workout programs.

Latissimus Dorsi

The largest back muscle, the latissimus dorsi or “lat,” is the primary muscle being recruited during single-arm rows. The lats are found on both sides of your back, running from the shoulder blades to below the ribs. They primarily work to draw the upper arm towards the centerline of your body.

Upper Back

The upper back consists of several relatively more minor muscles running across the shoulder blades, including the rhomboids, rear deltoids (shoulders), and teres major and minor. These muscles share similar roles for scapular (shoulder blade) mobility and stability.

Biceps Brachii

The biceps, found on the front part of the upper arm, work to bend and flex the elbow. They are recruited secondarily, not as primary movers, during the row.

Who Should Do the Single-Arm Dumbbell Row

The single-arm row is compatible with most lifters. It’s a useful addition to a beginner’s upper body training and it can be trained long-term as you progress in form and weight as you go along.

Lifters Training for Muscle Size

The single-arm row has been a bodybuilding staple for decades because it focuses the muscle-building stimulus on one side of the body at a time, which allows for more focused training and symmetrical growth and development.

Beginning Lifters

The support of the bench will help to focus on form. It’s an excellent way to train multiple muscles while increasing back strength. The single-arm row is a foundational exercise which helps to build a base of general strength.

Frequent Sitters

If you sit for work, stare at a computer screen for a big part of your day, or find that you are starting to get a forward roll in your upper back, the single-arm row can help to counteract alignment issues and postural problems by strengthening the upper back.

How to Program the Single-Arm Dumbbell Row

The single-arm row is versatile and can be used in a range of programming for all complete back and shoulder development.

Single-Arm Row for Size Gains

If you are working on gaining size in the lats, use the single-arm row on a low-rep, high-weight upper body day. Perform three to four sets of six to eight reps using a weight that makes the last two reps very difficult to complete. Never lose stability in the shoulder or core, even when lifting heavy.

Single-Arm Row for Mobility

The single-arm row can be programmed to improve shoulder and upper back mobility. This approach will focus on good alignment in the spine, stability in the shoulder, and a slow eccentric (lowering) motion. Take one second to raise the weight and three seconds to lower it — think “up, down, down, down.” This type of training uses a moderate weight for two to three sets of 10 to 12 repetitions, with the last two reps being relatively difficult to complete at the slow tempo. 

Single-Arm Row for Recovery

If you are recovering from a shoulder overuse injury, consider performing the exercise without weights or with one to five pounds, for one or two sets of 20 to 25 reps. The purpose here is just to keep the joint mobile and increase the flexibility of the muscles around the joint.

Single-Arm Dumbbell Row Variations

Minor adjustments to hand or body position, or range of motion, can challenge your muscles in a new way and alter muscle recruitment for more variety.

Floor Single-Arm Row

No bench? No problem. Use the floor. Get down on your hands and knees. Mimic the same positioning of your back and shoulders. Place the dumbbell weight under your hand and pull from there. The weight can touch the floor at the bottom of the exercise.

This can be an ideal option for lifters with shoulder issues because the range of motion is reduced and the floor supports the bottom of the exercise, rather than the weight hanging freely by your side.

Self-Supported Single-Arm Row

Stand with slightly bent legs while bent forward at the waist in a hinge position. Support yourself with your non-working hand on your thigh. Perform the row the same way as you would with a bench. Make sure you don’t raise your torso and turn the exercise into a shrug.

If balance is an issue, you can stand in a lunge-type position with your feet staggered while resting your free hand on the forward leg.

Supinated Single-Arm Row

Instead of the palm facing the side of the body, turn your palm towards the front (supinated) and maintain this hand position during the exercise. This significantly recruits the biceps while also involving the lats.

This grip adjustment also allows you to pull the weight higher into your hip, which changes the feel of the peak contraction.

Elbow-Out Single-Arm Row

This variation emphasizes the upper back much more than the lats, making it a more effective exercise for targeting upper back size and/or shoulder health. (1)

Face your palm towards your feet throughout the set and row with your elbow to the side in line with your shoulder, rather than close to your ribs. In the top position, your shoulder, elbow, and hand should form a 90-degree angle from your body.

Single-Arm Dumbbell Row Alternatives

Lots of exercises are great for the upper back, and it’s great to change them up or add some to your regular routine.

Seated Row

The seated row can be performed at a cable station or with a resistance band around the feet, sitting on the floor.

Keep a tall upper body posture and stable body position, and work through a full range of motion using a thumbs-up grip for optimal back and shoulder recruitment.

Lat Pulldown

The pulldown is a fundamental vertical pulling exercise for strengthening the lats. Keep your shoulders down and back during the exercise in order to also recruit your upper back.

Keep your core engaged and don’t allow your spine to round. In the bottom position, your elbows should be slightly behind you for a complete muscular contraction.

FAQs

Why do I feel the single-arm dumbbell row mostly in my biceps?

Double-check your form. Make sure you have good spinal alignment and an engaged core. Don’t allow your shoulder to reach out of the shoulder girdle. most importantly, focus on pulling the weight back toward your hip, instead of towards your shoulder, to engage more lat muscle and less biceps.

Why does my neck hurt during the exercise?

You’re likely trying to look forward, which is cranking your neck in an awkward position. Keep your gaze down to the floor slightly in front of the bench, not up towards the wall or mirror and not down towards your hand on the bench.

One Arm, All the Gains

The single-arm dumbbell row is a key player in long-term training. Mastering this fundamental exercise as a beginner can pay off with wider lats, a stronger upper back, and healthier shoulders in the long-run. Grab your bench and start rowing.

References

1. Fennell, J., Phadke, C. P., Mochizuki, G., Ismail, F., & Boulias, C. (2016). Shoulder Retractor Strengthening Exercise to Minimize Rhomboid Muscle Activity and Subacromial Impingement. Physiotherapy Canada. Physiotherapie Canada, 68(1), 24–28. https://doi.org/10.3138/ptc.2014-83

Featured Image: antoniodiaz / Shutterstock

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As an officer with the U.S. Army and a current doctoral candidate, Ashton Rouska seems to be a person of many talents. It’s his strength as a powerlifter that recently garnered a lot of attention. 

On May 21, 2022, Rouska shared footage of himself squatting 375.1 kilograms (827 pounds) during a training session. Later, he bench-pressed 215.4 kilograms (475 pounds) and deadlifted 381 kilograms (840 pounds), giving him a 971.6-kilogram (2,142-pound) total. Rouska donned a lifting belt and knee sleeves for his squat, and just a belt for his bench press and deadlift.

 

 

 

 

 

 

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A post shared by Ashton Rouska (@some_strongash_guy)

[Related: Powerlifter Jordanne Panton (67.5KG) Deadlifts 235 Kilograms (518 Pounds) In Training, Exceeds USAPL Junior Record]

The squat is Rouska’s new PR, exceeding his previous competition best of 370 kilograms (815.7 pounds) from the 2022 USA Powerlifting (USAPL) Arnold A7 Grand Prix. The bench press is a new PR, too, surpassing Rouska’s previous best of 210 kilograms (462.9 pounds) that he set at the 2021 USAPL Virginia Pro. Finally, Rouska even eclipsed his top past raw total of 955 kilograms (2,105.4 pounds), which he also notched at the 2022 USAPL Arnold A7 Grand Prix. 

Here are Rouska’s complete stats from this training session:

Ashton Rouska | May 21, 2022 Lift Stats

• Squat — 375.1 kilograms (827 pounds) | New PR
• Bench Press — 215.4 kilograms (475 pounds) | New PR
• Deadlift — 381 kilograms (840 pounds)
• Total — 971.6 kilograms (2,142 pounds) | New PR

Notably, the squat and total would’ve also unofficially exceeded the since-defunct USAPL U105-kilogram weight class records — each of which Rouska held. With the USAPL organization officially returning to “old weight classes” at the start of 2022, Rouska will not have an opportunity to break either former U105-kilogram mark at his next competition. That will be the 2022 USAPL Mega Nationals in early June. 

All of that said, Rouska capturing three PRs in one fell swoop remains nothing to sneeze at. 

[Related: Powerlifter Jessica Buettner (76KG) Captures 4 National Records During 2022 CPU Nationals]

Rouska at a Glance

In his near-decade as a competitive powerlifter, Rouska has kept busy. Since Spring 2014, the athlete has participated in 39 separate sanctioned competitions. A prolific and consistent winner, he hasn’t finished in something other than first place since October 2019. 

Here’s a rundown of some of Rouska’s more notable career results:

Ashton Rouska | Notable Career Results

• 2014 USAPL Raw Nationals (Raw) — First place 
• 2014 International Powerlifting Federation (IPF) World Sub-Juniors and Juniors Powerlifting Championships (Single) — First place
• 2015 USAPL Men’s and Women’s Nationals (Single) — First place
• 2016 USAPL Raw Nationals (Raw) — First place 
• 2017 USAPL Raw National Championships (Raw) — First place 
• 2019 USAPL Collegiate Nationals (Raw) — First place
• 2020 North American Powerlifting Federation (NAPF) Arnold Grand Prix by SBD (Raw) — First place 
• 2020 USAPL Virginia Winter Wrecker (Raw) — First place
• 2021 USAPL Virginia Pro (Raw) — First place
• 2022 Arnold A7 Grand Prix (Raw) — First place 

 

 

 

 

 

 

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[Related: Powerlifter Samantha Eugenie (63KG) Breaks 4 Junior Records At 2022 FFForce French Nationals]

The Mega Nationals Are Next

At the time of this writing, Rouska has not confirmed his weight class for the 2022 USAPL Mega Nationals on June 7-12, 2022, in Las Vegas, NV. His only competition thus far under the new USAPL guidelines — the 2022 USAPL Arnold A7 Grand Prix — was an Open meet, giving him leeway to compete where he pleases.

Rouska did disclose on his Instagram post that he currently weighs 103.4 kilograms (228 pounds). With the Mega Nationals meet so close, if it’s not Open and Rouska plans to compete in the USAPL 100-kilogram weight class, he will have to cut some weight. If not, it appears he will compete in the 110-kilogram weight class. Though, that would be uncharted territory considering Rouska has never competed above 105 kilograms in his career. 

Whatever path Rouska takes, he’ll assuredly look to make his mark wherever he can during the meet. 

Featured image: @some_strongash_guy on Instagram

The post Powerlifter Ashton Rouska Logs Bench Press, Squat & Total PRs During Training Session appeared first on Breaking Muscle.

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The air fryer is already your favorite appliance for making chicken wings and crispy Brussels sprouts, but you haven’t unlocked its full potential until you try this quick and easy air fryer green beans recipe. Flavorful, crispy green beans are the perfect addition to your next game day smorgasbord. Trying to get your kids to eat more veggies? Look no further than this fun finger food. Serve these air fryer green beans with Primal Kitchen Ranch Dip to tempt even the pickiest eater. (What kid doesn’t love dipping?)

Although you can air fry frozen vegetables, this recipe works best with fresh, firm green beans. Try it and let us know how it turns out!

Air Fryer Green Beans Recipe

Serves: 3

Time in the Kitchen: 15 minutes

Ingredients:

• 12 oz. trimmed green beans
• 1 Tbsp avocado oil
• 1 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp salt
• 1/4 tsp black pepper
• Primal Kitchen Ranch Dip, for dipping

Directions:

Toss the green beans in the oil and spices. Arrange the green beans in an air fryer basket.

Heat the air fryer to 375 degrees Fahrenheit (190 degrees Celsius). Place the basket in the air fryer and set the timer to 8 minutes. At the end of the 8 minutes, check the green beans for doneness. You most likely will need to give them a shake and air fry for an additional 2 minutes. When finished, the green beans should be golden on the outside and tender.

Serve the green beans with the dip and enjoy!

Nutrition Information (1/3 of recipe):

• Calories: 85
• Total Carbs: 9 grams
• Net Carbs: 6 grams
• Fat: 4.5 grams
• Protein: 3 grams

Print

Air Fryer Green Beans – Quick and Easy Recipe!

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• 
  Author: Mark’s Daily Apple
• 
  Total Time: 15 minutes
• 
  Yield: 3 servings

Print Recipe

Pin Recipe

Description

The air fryer is the perfect appliance for making crispy, flavorful green beans. Served with Ranch Dip, they’re a finger food everyone will love!

---

Ingredients

12 oz. trimmed green beans

1 Tbsp avocado oil

1 tsp onion powder

1/2 tsp garlic powder

1/2 tsp smoked paprika

1/4 tsp salt

1/4 tsp black pepper

Primal Kitchen Ranch Dip, for dipping

---

Instructions

Toss the green beans in the oil and spices. Arrange the green beans in an air fryer basket.

Heat the air fryer to 375 degrees Fahrenheit (190 degrees Celsius). Place the basket in the air fryer and set the timer to 8 minutes. At the end of the 8 minutes, check the green beans for doneness. You most likely will need to give them a shake and air fry for an additional 2 minutes. When finished, the green beans should be golden on the outside and tender.

Serve the green beans with the dip and enjoy!

• Prep Time: 5 minutes
• Cook Time: 8-10 minutes
• Category: Side dish
• Method: Air fryer

Nutrition

• Serving Size: 1/3 of recipe
• Calories: 85
• Sugar: 4g
• Sodium: 204mg
• Fat: 5g
• Saturated Fat: 0.5g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 3g
• Protein: 3g
• Cholesterol: 0mg
• Net Carbs: 6g

The post Air Fryer Green Beans – Quick and Easy Recipe! appeared first on Mark’s Daily Apple.

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Powerlifter Joe Sullivan has several notable marks and victories throughout his career. It’s his latest mission that could be the most ambitious yet. 

On May 19, 2022, Sullivan shared footage of himself squatting 230 kilograms (507 pounds) for 19 reps. Per the caption of Sullivan’s Instagram post, the set is part of his preparation to attempt the 525-pound squat AMRAP (as many reps as possible) — inspired by 1980 Mr. Universe and bodybuilding legend Tom Platz.

Amidst an understandable challenge of endurance and strength, Sullivan was able to lock out all 19 reps before he eventually told his three spotters that he would not be able to rerack his barbell by himself. As they did, he had to work to regain his breath. The powerlifter wore a lifting belt, wrist wraps, and knee sleeves for the set. 

 

 

 

 

 

 

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A post shared by Joe Sullivan (@joesullivan_aod)

[Related: Bodybuilder Hunter Labrada Powers Through A 495-Pound Banded Squat For 17 Reps]

For more context, in 1992, during the “Great American Squat-Off,” Platz faced off against powerlifting great Dr. Fred “Squat” Hatfield in a squat battle. During the second and final AMRAP phase of the head-to-head competition, Platz bested Hatfield by squatting 238.1 kilograms (525 pounds) for 23 reps. The 525 squat AMRAP has since become a high-class figure that strength sports athletes occasionally tackle. 

Staying Positive

Despite coming up just short during this training session, it doesn’t appear Sullivan will let the failure deter him from his lofty pursuits. As he notes in his social media post, all it might take is a slight recalibration of his approach when that squat AMRAP attempt finally comes around the bend. 

“Not where I wanted to be, and not something to inspire confidence,” Sullivan writes. “I didn’t control my cadence and went too fast and explosive at the beginning, which led to me fatiguing quicker.”

Sullivan is quick to maintain that while he outlines what went wrong with this squat, he’s certainly not making excuses. Amidst all of his apparent extensive preparation and planning, he’s simply explaining himself and trying to account for every factor as his hopeful goal looms on the horizon. 

“All of these things are excuses, but ultimately I failed to execute,” Sullivan says. “And if I expect to do something noteworthy on June 4, I can’t allow that to happen again.”

All of that said, Sullivan looked ahead and took away some positives from this effort in the squat rack. It appears he knows that if he wants to match a strength sports legend, he has to keep his eyes forward and find silver linings. 

“The positive is, watching the video, you can see that I never really got to the ‘push through the pain’ part,” Sullivan writes. “Which lends credence to the fact that it was just not my day, and on a better one, I may have gotten to show off the grit a little bit more.”

 

 

 

 

 

 

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A post shared by Joe Sullivan (@joesullivan_aod)

[Related: Powerlifter Danny Grigsby Deadlifts 915 Pounds For 2 Reps And Then Pulls 770 Pounds For 8 Reps]

A Historic Attempt En Route

As he notes on his Instagram, it seems Sullivan will attempt the 525 squat AMRAP on Saturday, June 4, 2022. At the time of this writing, Sullivan hasn’t confirmed other details of the 525 squat AMRAP, such as the location or timing of the attempt.

Notching 23 (or more) reps at 525 pounds will be a considerable challenge for Sullivan if he wants to exceed Platz’s record. With enough diligence and that mentioned reset, he may enter rare company if matters can break his way. 

Featured image: @joesullivan_aod on Instagram

The post Powerlifter Joe Sullivan Squats 230 Kilograms (507 Pounds) for 19 Reps, Continues Quest for 525 AMRAP appeared first on Breaking Muscle.

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While it’s still growing in scope in the strongman sphere, the Shaw Classic already has plenty of notoriety as a noteworthy competition. This year’s edition, which will take place at the Budweiser Events Center on August 13-14, 2022, in Loveland, CO, should present a host of exciting obstacles.

On May 18, 2022, titular competition organizer Brian Shaw took to his YouTube channel to reveal the official events for the 2022 Shaw Classic. 

Aside from the event announcements, Shaw noted that 2022 Europe’s Strongest Man (ESM) Oleksii Novikov would now be joining the competition roster. There is also an apparent plan for a livestream, with no further details at the time of this publishing. 

From Shaw himself and defending champion Chance “Trey” Mitchell, to other strongman elites like 2021 World’s Strongest Man (WSM) Champion Tom Stoltman, this year’s roster does not lack for big names. Here’s the complete 16-person lineup that will make its way to Colorado in mid-August:

2022 Shaw Classic Lineup

• Trey Mitchell — Defending champion
• Brian Shaw — 2021 Runner-up
• JF Caron — 2021 Third place
• Tom Stoltman
• Luke Stoltman
• Oleksii Novikov
• Evan Singleton
• Žydrūnas Savickas
• Graham Hicks
• Aivars Smaukstelis
• Bobby Thompson
• Maxime Boudreault
• Konstantine Janashia
• Adam Bishop
• Kevin Faires
• Jerry Pritchett

 

 

 

 

 

 

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[Related: Learn How To Build Strength With Three Key Principles]

2022 Shaw Classic Events

Here’s the schedule of events for both days of the 2022 Shaw Classic:

Day One — Saturday, August 13, 2022

• Max Hummer Tire Deadlift
• Super Yoke Event
• Circus Dumbbell
• Throwing Event (Bag or Keg)

Day Two — Sunday, August 14, 2022

• Log Press 
• Frame Carry Arm-Over-Arm Medley
• Car Leg Press for Reps
• Atlas Stones

Most of these events have made appearances in recent years, but some will present slight variations in spots. 

Max Hummer Tire Deadlift

The Max Hummer Tire Deadlift was a Day Two staple during the first two Shaw Classics. Shaw explained that the hope is that the athletes will have less wear and tear now that the event kicks the competition off. 

During last year’s Shaw Classic, JF Caron set the Hummer tire deadlift world record with a pull of 545 kilograms (1,202 pounds). His display wasn’t the only incredible feat of strength. On the whole, seven of the 16 athletes managed to pull over 1,000 pounds. 

Super Yoke Event

In 2021, the athletes carried a 506.5-kilogram (1,117-pound) yoke for time across 80 meters. Shaw says he will probably keep the same weight for the event. Evan Singleton won last year’s Super Yoke by finishing the 80-meter course in 30.61 seconds. 

Circus Dumbbell

Once more, the athletes will press a circus dumbbell for reps. Per Shaw, each of the competitors will go head-to-head. Additionally, last year’s 242-pound (110-kilogram) dumbbells will likely remain. Singleton hoisted the dumbbell seven times in the allotted 75 seconds for first place in 2021, while Mitchell took second place with six reps.

 

 

 

 

 

 

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[Related: Why You Should Be Greasing The Groove During Your Workouts]

Throwing Event

At this time, Shaw noted that he hasn’t decided whether the competitors will toss a bag or a keg for this event. That said, the 2021 Shaw Classic featured the competitors throwing bags over a 15-foot bar. Canada’s Maxime Boudreault took first place when he tossed all eight bags over the bar in 28.25 seconds.

Log Press

The log press will kick off Day Two, albeit with a new twist. As Shaw says, the athletes will have to judiciously accumulate their reps across three differently weighted logs, each of which might weigh 200 kilograms (441 pounds), 186 kilograms (410 pounds), and 172 kilograms (380 pounds).

American Log Press Record holder Bobby Thomspon and Mitchell tied for first when they both log-pressed 206.3 kilograms (455 pounds) during the 2021 competition. 

Frame Carry Arm-Over-Arm Medley

Another event with a head-to-head format, this one will feature a straight frame carry that transitions into a giant arm-over-arm tower. The 2021 medley had an arm-over-arm pull but started with sandbags instead.

Car Leg Press for Reps

Arguably the most exciting addition to this year’s catalog of events, the competitors will now get to leg press a car. According to Shaw, organizers are still figuring out the logistics of this event. At the very least, he says that there will be strict stipulations. At its core, a car will be on top of a leg press a machine, and it’s up to the athletes to successfully press it up. 

Atlas Stones

It simply would not be a strongman event without an appearance from the Atlas Stones. The athletes will hoist five stones — from 158.7 to 204 kilograms (350 to 450 pounds) — onto their assigned podiums with a 60-second time limit. According to Shaw, the event will operate with the same set-up as 2021.

 

 

 

 

 

 

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A post shared by Shaw Classic (@theshawclassic)

[Related: How To Do The Arnold Press For Fully Developed Shoulders]

Shaw Classic Open

The weekend of the Shaw Classic will also have a showcase of an open class for both men and women. The top 16 competitors for each division submitted their feats of strength online and have received invitations via email.

The men’s open events will have:

• Log Press for Reps 
• Deadlift for Reps
• Yoke Carry
• Frame Carry
• Atlas Stones

The men will compete in the first four events head-to-head. On Day Two, the men will perform the same heavy stone run as the pro class in front of the competition audience. The winner of the Men’s Open automatically qualifies for the 2023 Shaw Classic.

The women’s open events will have:

• Log Press for Reps
• Deadlift for Reps
• Yoke Carry
• Frame Carry
• Bag Toss Over Bar

As with the men, the first four women’s events have a head-to-head structure, while the Bag Toss Over Bar will also be in front of the crowd at the Budweiser Events Center.

Featured image: @theshawclassic on Instagram

The post 2022 Shaw Classic Events Released appeared first on Breaking Muscle.

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Research of the Week

Super high HDL levels linked to cardiac events in people with heart disease.

Regulating “eating cues” can help people lose weight.

Alcohol-related deaths are way up.

Just a small amount of physical activity lowers depression risk.

Nature always works.

Ketones may fight colorectal cancer.

New Primal Kitchen Podcasts

Primal Kitchen Podcast Episode 29: Childhood Behavior and Preconception Care with Pediatric Naturopathic Doctor, Ari Calhoun

Primal Health Coach Radio: Amanda Jane Snyder

Media, Schmedia

Environmental toxins and obesity (even intergenerational obesity).

Lettuce is the most common cause of food poisoning.

Interesting Blog Posts

How space changes the brain.

Experts agree that diet can achieve type 2 diabetes remission. Finally!

Social Notes

Indeed.

Context is everything.

Everything Else

Scientists grow plants in lunar soil (on Earth).

Does it really need to be “faster”?

Things I’m Up to and Interested In

Interesting finding: Small talk is good, apparently.

Good news: Warming trends have slowed upon reevaluation of the data.

Interesting article: Is an ancient civilization buried under Turkey?

Use this as you will: Fasting appears to make muscle cells more resistant to stress.

One of my favorite foods: Blueberries may protect against midlife dementia.

Question I’m Asking

Do you enjoy small talk?

Recipe Corner

• Yes, I’m linking to a mayo-free coleslaw recipe.
• Instant Pot sticky spare ribs.

Time Capsule

One year ago (May 14 – May 20)

• The Value of Eating What Your Ancestors Ate—Makes perfect sense.
• Keto on the Trail: What to Pack for Primal and Keto Camping, Hiking, and Backpacking —What to eat.

Comment of the Week

“To expound on my initial comment, I agree with Mark that I am not optimistic about President Biden involving himself in Americans’ diet and nutrition choices. From what I’ve seen, even his most well-meaning efforts to address legitimate issues tend to only exacerbate them.

In my opinion, this should not be within the purview of the federal government, let alone the executive branch; it should be the concern only of the individual household. The federal/state governments can influence their respective corrections and military meal plans… however, Joe Biden (along with Donald Trump, Hillary Clinton, Michelle Obama, Joe Rogan, Alexandria Occasio-Cortez, Bill Gates, Robb Wolfe, Mark Sisson, Julia Child, etc.) will never effectively tell me what I can or cannot prepare in my own kitchen.”

-I think we can all agree there, hate_me. Except for Julia Child—I’d listen to her.

The post New and Noteworthy: What I Read This Week—Edition 178 appeared first on Mark’s Daily Apple.

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An exercise’s name doesn’t usually hold too much value beyond summarizing what it is or how it’s done. The bench press has you lying on a bench while pressing. The barbell row has you, well, rowing a barbell. Squat’s gonna squat.

But when a specific exercise variation is named after an individual lifter or coach, it’s usually an indicator that the movement is next-level and should be used accordingly. John Meadows’ Meadows row, Glenn Pendlay’s Pendlay Row, Steve Romania’s Romanian deadlift (Kidding. Although, the more accurate “Nicu Vlad deadlift” would sound pretty cool, too.)

When it comes to eponymous shoulder training, the Arnold press is named after the quintessential bodybuilder of all bodybuilders — the Austrian Oak, the Governator, Arnold Schwarzenegger. Here’s an in-depth look at this delt-builder from the seven-time Mr. Olympia.

• How to Do the Arnold Press
• Arnold Press Mistakes to Avoid
• Benefits of the Arnold Press
• Muscles Worked by the Arnold Press
• Who Should Do the Arnold Press
• How to Program the Arnold Press
• Arnold Press Variations
• Arnold Press Alternatives
• Frequently Asked Questions

How to Do the Arnold Press

The Arnold press is a variation of the standard seated overhead dumbbell press. It uses a different path of resistance and longer range of motion to recruit more muscles into the exercise.

Step 1 — Get Into the Starting Position

Sit on a bench with a dumbbell in each hand, resting on your thighs with a thumbs-up grip. “Kick” the weight straight up to rest the thumb-side of each weight on the fronts of your shoulders. When both weights are up, slightly lower your elbows and rotate your hands to have your palms facing your mouth.

You should almost be in the top position of a curl, with your arms fully bent and your pinkies facing each other. Keep your shoulder blades pulled back, don’t allow the weights to pull your body forward.

Form Tip: Pretend you’re extra-shy and focus on covering your mouth with the weights in this position. This is a good target for the bottom position and will help to encourage a full stretch and complete range of motion.

Step 2 — Press and Rotate

In a coordinated motion, begin pressing the weights up and back while gradually rotating your hands and arms. As the weights move overhead, your elbows should come to the sides in-line with your shoulders and your palms should turn to face forward.

Continue pressing the weights entirely overhead, bringing them together at the top. In the locked out position, the weights should be nearly touching and your palms should be facing forwards, identical to a standard dumbbell overhead press.

Form Tip: Some lifters have trouble performing the necessary movements simultaneously. Perform the lift slowly and focus on blending the upwards and backwards movement while rotating your hands. The exercise should eventually feel smooth and natural.

Step 3 — Lower to Your Chin

From the locked out position, reverse the entire process. Bring the weights down while shifting your elbows to the front and rotating your palms towards your face. In the bottom position, the weights should again be in front of your mouth.

The bottom position should again resemble the top part of a curl with your arms bent and your palms facing your head.

Form Tip: Like the pressing motion, some lifters have trouble performing the movement in reverse order. Go slowly and focus on blending each step to bring your elbows down and forward.

Arnold Press Mistakes to Avoid

Because the Arnold press involves so many moving parts, there are several common technique mistakes which can reduce the effectiveness.

Rotating Your Hands, Not Your Arms

The Arnold press isn’t simply “turning your hands while you press the weight,” because turning your hands doesn’t necessarily change the angle of your shoulder, which means you’re not necessarily recruiting more parts of the deltoid (shoulder).

The upper arms, not just the hands and wrists, need to move during the press. Moving the upper arm, which is controlled by the shoulder and upper back, is what changes the pressing angle and increases muscle recruitment.

Avoid It: Make sure your elbows transition from pointing forwards (in the bottom position) to pointing to the sides (in the top position). Your hands should rotate as a natural side effect of shifting your elbows.

Using a Short Range of Motion

Performing an exercise with a short range of motion has been shown to build less size and strength compared to a full range of motion. (1) The extended range of motion of an Arnold press is one of its defining features, and cutting that range of motion short will significantly reduce its benefits.

Some lifters keep the weights at eye-level rather than lowering to their mouth, or they don’t rotate their elbows back in-line with their shoulders and instead keep them angled slightly forwards, or they may avoid locking out at the top. All of these are mistakes that can reduce the overall muscle-building stimulus.

Avoid it: Remember three key points: Get your hands in front of your face at the bottom, have your elbows in-line with your shoulders at the midpoint, and have the weights nearly touching at lockout.

Benefits of the Arnold Press

The Arnold press is named after one of the greatest bodybuilders of all time and it’s been used consistently for decades, so it’s going to be a “pretty good” choice for adding muscle.

Here are a few more reasons to add this complete muscle-builder to any upper body workout.

Long Range of Motion

Compared to the standard dumbbell shoulder press, the Arnold press extends the range of motion several extra inches. This added range increases the stretch, particularly on the front delt muscle, and is a strong stimulus for more growth.

Shoulder Size

The Arnold press is a serious delt-building exercise. The range of motion and long time under tension trigger muscle growth in the entire shoulder, specifically the front and side heads, with some assistance in the upper back and traps.

Muscles Worked by the Arnold Press

The Arnold press is primarily a shoulder exercise, but due to the weight’s path of motion, the upper back and even the biceps play a role in executing the movement.

By controlling the weights from in front of the body to the sides, muscles are recruited in a unique way, which requires a degree of shoulder and upper back mobility but also delivers more muscle growth.

Deltoids

The deltoids, or shoulders, are composed of three separate heads of the muscle — the anterior/front, lateral/side , and rear. Each head has a slightly different role dictated by the arm’s position relative to the body. The front delt lifts the arm in front of the body, the lateral delt controls the arm out to the side, and the rear pulls the arm back behind the body.

Due to the motion of the weights, the Arnold press recruits all three delt heads significantly, with increased emphasis on the front delts which work extremely hard when the weight is in the bottom position.

Triceps

The triceps are made of three separate heads — the long, the lateral, and the medial. While the lateral and medial heads attach to the upper arm, the long head connects to the scapulae (shoulder blades), with each head being recruited when the arm is in various positions relative to the body (down by your sides, straight in front of your body, overhead, etc.). (2)

The triceps become highly activated during the Arnold press when the weights are roughly ear-level and are recruited to press into the lockout position.

Biceps

The biceps, consisting of the long head and the short head, are involved in bending or flexing the arm as well as rotating the forearms. The long head, specifically, also plays a role in raising the upper arm in front of the body.

The biceps aren’t activated during standard shoulder presses, however, the Arnold press recruits the biceps as stabilizers to control the weight during the lower half of the exercise when the arm is bent and rotated into the overhead position.

Upper Back

The upper back is a collective term for multiple muscles running from shoulder to shoulder and around the shoulder blades, including the trapezius, teres major and minor, rhomboids, and rear deltoids.

The upper back provides stability during the press and is actively engaged to pull the arms backwards during the Arnold press.

Who Should Do the Arnold Press

The Arnold press is a relatively advanced shoulder press variation that can be used by any lifter who can master its performance. 

Lifters Training to Build Muscle

The Arnold press puts the shoulder through a long time under tension, which is shown to be a significant factor for building muscle. (3) This intense exercise will add size to your shoulders, arms, and upper back.

How to Program the Arnold Press

The Arnold press can play a role in any muscle-building routine, especially as one of the first exercises performed in a shoulder-focused workout.

Moderate Weight, Moderate Reps

Training this classic bodybuilding exercise with a classic bodybuilding method of three to four sets of eight to 12 reps is a reliable plan to grow wider delts. Be sure to use a steady, or slightly slow, rep speed and take each set to thorough muscular fatigue.

Mechanical Drop Set Technique

One advanced muscle-building technique that can be very effective with the Arnold Press is mechanical drop sets. It’s a way to continue training a body part after reaching muscular failure on a specific exercise.

While traditional drop sets allow continued training by using a lighter weight, mechanical drop sets use the same weight and switch to a slightly less challenging, nearly identical, exercise to immediately continue training.

For example, if you performed a set of Arnold presses to muscular failure using 40-pound dumbbells, instead of quickly grabbing 25-pound dumbbells and performing more Arnold presses, you would immediately begin performing standard overhead dumbbell presses using the same 40-pound dumbbells.

Because the range of motion with standard overhead dumbbell presses is shorter than with Arnold presses, the exercise is relatively less challenging and you will be able to perform several additional repetitions before hitting muscular failure again. This high-intensity technique allows more total volume to be performed, which can increase the workout’s muscle-building stimulus.

This same technique works for any related exercises, like front squats and back squats, incline bench press and flat bench press, or dumbbell curls and hammer curls.

Arnold Press Variations

The Arnold press can be relatively advanced, but there are several options to train the shoulders with similar size and strength benefits.

Seated Overhead Dumbbell Press

The seated overhead dumbbell press is a classic movement to train the shoulders and triceps. It’s a direct pressing exercise to work the shoulders and triceps.

This exercise is a simple and effective way to train the overhead press without excessive technique cues like standing stability, increased range of motion, or other variables.

Arnold Push Press

The Arnold push press is a standing variation which uses deliberate leg drive, as opposed to unconscious cheating leg drive, to move the weight from the bottom position.

This assistance allows you to use heavier weights while incorporating more total body strength and power.

Arnold Z Press

The Arnold Z press combines an exercise named after one of the greatest bodybuilders of all time (Arnold Schwarzenegger) with an exercise named after one of the greatest strongmen of all time (Zydrunas “Big Z” Savickas). So, yeah, it’s probably worth trying out.

Sitting unsupported on the floor forces your core to be active throughout the exercise and eliminates the ability to cheat the movement with momentum, making it an extremely focused shoulder exercise.

Arnold Press Alternatives

Not all lifters can perform the Arnold press, often due to shoulder mobility issues. There are some effective alternatives to deliver comparable results.

Neutral-Grip Overhead Press

The neutral-grip overhead press maintains your palms facing each other and your shoulders angled towards the front throughout the movement.

This adjusted hand and elbow position reduces shoulder joint strain and is the preferred pressing movement for any lifters dealing with shoulder mobility restrictions.

Landmine Overhead Press

The landmine overhead press is a unique and effective way to train the shoulders at an angle, rather than directly overhead. This makes it more suitable for lifters with mobility issues.

The angled pressing path slightly changes the muscle recruitment, increases core engagement, and reduces joint stress.

FAQs

I hear my shoulder “clicking” during the exercise. Is that bad?

Generally speaking, any noisy joints are a nuisance, but not a real concern. (4) It’s often air moving around the cartilage of the joint, not necessarily the joint grinding itself into oblivion.

However, hearing noises in the joint accompanied by pain and/or inflammation is an entirely different situation and can be an indicator of impending problems. When in doubt, get checked by an orthopedist, physiotherapist, or qualified professional.

It’s named after a bodybuilder, so is it only for big, jacked bodybuilders?

No, any lifter who wants more muscular-looking shoulders can benefit from the Arnold press. Just like any lifter who wants stronger glutes and hamstrings can benefit from the deadlift even though it’s one of the competitive powerlifts. You don’t need to be a competitive powerlifter to benefit from it.

The more exercises you have in your toolbox, the more options you have to fine-tune your own training program to reach whatever goals you’ve set. Experiment and learn plenty of movements – “bodybuilding” exercises, Olympic lift variations, gymnastic-type bodyweight exercises, whatever you think might be useful.

Just be sure to use good technique and sound training principles, and you’ll only get better in the long run.

Do The Arnold Press. Do It Now.

The Arnold press won’t necessarily turn you into an elite bodybuilder, and it certainly won’t turn you into an action star, but it will give you an intense shoulder workout and pack size onto your delts. So it’s time to terminate the excuses and get to work.

References

1. Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021 Oct;31(10):1866-1881. doi: 10.1111/sms.14006. Epub 2021 Jul 5. PMID: 34170576.
2. Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018;52(3):201-205. doi:10.1016/j.aott.2018.02.005
3. Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
4. Pazzinatto, M. F., de Oliveira Silva, D., Faria, N. C., Simic, M., Ferreira, P. H., Azevedo, F. M., & Pappas, E. (2019). What are the clinical implications of knee crepitus to individuals with knee osteoarthritis? An observational study with data from the Osteoarthritis Initiative. Brazilian journal of physical therapy, 23(6), 491–496. https://doi.org/10.1016/j.bjpt.2018.11.001

Featured Image: MDV Edwards / Shutterstock

The post How to Do the Arnold Press for Fully Developed Shoulders appeared first on Breaking Muscle.

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The next step on the road to the 2022 NOBULL CrossFit Games is almost here. On May 20, the 2022 CrossFit Semifinals will begin in three different countries. Then, over four weeks and on every continent except Antarctica, the Semifinals will determine which Men’s, Women’s, and Team division athletes advance to Madison, WI, for the CrossFit Games in early August. 

On May 16, 2022, the CrossFit organization revealed the live-streaming information for folks to watch this year’s Semifinals events. 

 

 

 

 

 

 

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[Related: Here’s How 5-Time CrossFit Games Champion Tia-Clair Toomey Is Eating To Cut Weight]

With the COVID-19 pandemic sidelining in-person competition since Spring 2020, many of the CrossFit athletes have become accustomed to videotaping their workouts and submitting them online. Last year, in 2021, half of the 10 Semifinals were online. This year will see the return of fans, who can watch the athletes at each of the respective events around the world. 

If for some reason, a fan can’t attend an event in person, they will be able to live-stream all of the Semifinals events through Games.CrossFit.com and YouTube.

2o22 CrossFit Semifinals Live-stream Schedule

The first weekend of the Semifinals will take place on May 20-22. From Australia to Knoxville, 80 athletes will go toe-to-toe individually, while 60 teams will square off. 

Livestream links for the first day of the competition are available for the Torian Pro in Brisbane, Australia, the Lowlands Throwdown in Amsterdam, the Netherlands, and the Syndicate Crown in Knoxville, TN.

Week 1 — May 20-22, 2022

Torian Pro — Brisbane, Australia

• May 19, 2022: 4 p.m. – 2:45 a.m. (May 20) PST
• May 20, 2022: 4 p.m. – 2:45 a.m. (May 21) PST
• May 21, 2022: 4 p.m. – 12:30 a.m. (May 22) PST

CrossFit Lowlands Throwdown — Amsterdam, Netherlands

• May 20, 2022: 2:45 a.m. – 10:50 a.m. PST
• May 21, 2022: 2:45 a.m. – 12 p.m. PST
• May 22, 2022: 2:45 a.m. – 8:30 a.m. PST

Syndicate Crown — Knoxville, TN

• May 20, 2022:  9:45 a.m. – 5:15 p.m. PST
• May 21, 2022: 7:45 a.m. – 1:15 p.m. PST
• May 22, 2022: 5:45 a.m. – 1 p.m. PST

Week 2 — May 26-29, 2022

Mid-Atlantic CrossFit Challenge — Knoxville, Tennessee

TBD

CrossFit Fittest in Capetown — Stellenbosch University, Stellenbosch

TBD

Week 3 — June 2-5, 2022

Far East Throwdown — Busan, South Korea

TBD

Granite Games — Eagan, Minnesota

TBD

Week 4 — June 10-12, 2022

CrossFit Copa Sur — Enseada Do Suá, Vitória

TBD

Strength in Depth — London, England

TBD

Atlas Games —  Montreal, Québec

TBD

 

 

 

 

 

 

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[Related: Watch South Korean CrossFitter Seungyeon Choi Lift A 667-Pound “The Other Total” During 2022 CrossFit Quarterfinals]

The Age Group Semifinals 1 (ages 14-15, 16-17, 35-39, 40-44, and 45-49) are scheduled for May 26-29. Age Group Semifinals 2 (ages 50-54, 55-59, 60-64, and 65+) will roll on June 2-5, the same weekend as the Adaptive Semifinals. 

Both the Age Group and Adaptive Semifinals will be virtual. Those can be streamed on Games.CrossFit.com and on the CrossFit Games App. Semifinals workouts and updates for the leaderboard will be available on Games.CrossFit.com.

Last Chance

The athletes that miss out on qualification to the Games can look forward to the Last-Chance Qualifier from June 29 – July 1, 2022. 

In North America and Europe, the sixth and eighth place athletes in the Semifinal events can partake in the Last-Chance Qualifier. In Oceania, the fourth to sixth place athletes are eligible, and in Africa, the second to fourth place finishers have the opportunity. Meanwhile, in Asia and South America, these spots will be for the third to fifth place athletes.

The top two women and the top two men from the Last-Chance Qualifier will secure the last spots in the 2022 NOBULL CrossFit Games. Those will occur in Madison, WI, on Aug. 3-7.

Featured image: @crossfitgames on Instagram

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At just 22-years-old, powerlifter Jordanne Panton has built up quite the ledger of accomplishments. It’s her capability with her deadlift that perhaps draws the most acclaim. 

On May 18, 2022, Panton (67.5KG) shared footage of herself deadlifting 235 kilograms (518 pounds) during a training session. Even if it’s unofficial because it occurred outside of a sanctioned competition, Panton’s pull is two kilograms (4.4 pounds) heavier than the current USA Powerlifting (USAPL) Junior Record of 233 kilograms (513.6 pounds). Notably, Panton also holds that mark when she accomplished the pull at the 2022 USAPL Arnold Pioneer Belt Pro Deadlift. 

Panton completed this deadlift using a sumo stance — which is legal in powerlifting — and wore just a lifting belt.

 

 

 

 

 

 

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[Related: Learn How To Build Strength With Three Key Principles]

Panton at a Glance

While she’s one of the sport’s top-rising names now, Panton has been a competitive powerlifter for nearly a decade. She was 14-years-old during the 2013 USAPL Badger Open — her first-ever career competition. In 24 career meets, she has logged a first-place result 18 times for a win rate of 75 percent.

Here’s a rundown of some of Panton’s more notable results from her powerlifting career to date:

Jordanne Panton | Notable Career Results

• 2015 United Powerlifting Association (UPA) Powerlifting National Championship (W/Wraps) — First place 
• 2016 USAPL High School Nationals (Single) — First place 
• 2016 International Powerlifting Federation (IPF) World Sub-Juniors & Juniors Powerlifting Championships (Single) — Second place 
• 2017 North American Powerlifting Federation (NAPF) Arnold Slingshot Pro American (Single) — First place
• 2018 USAPL Wisconsin Open State Championships (Single) — First place
• 2018 USAPL Collegiate Nationals (Single) — First place 
• 2018 IPF World Sub-Juniors & Juniors Powerlifting Championships (Single) — Second place
• 2019 USAPL Raw Nationals (Raw) — First place
• 2020 USAPL Midwest Primetime (Raw) — First place 
• 2021 USAPL Europa Dallas Showdown (Raw) — First place 
• 2022 USAPL Arnold Pioneer Belt Pro Deadlift (Raw) — First place | Deadlift only

In addition to her official marks, Panton has made noise with her deadlifts in training before. When the powerlifter pulled 220 kilograms (485 pounds) in February 2020, that exceeded the then-IPF Juniors World Record by 25 kilograms (55.1 pounds). 

Including her fantastic deadlift, here are Panton’s all-time competition bests on each lift:

Jordanne Panton | Top Lift Stats 

• Squat — 162.5 kilograms (358.2 pounds) | Raw
• Bench Press — 90 kilograms (198.4 pounds) | Raw
• Deadlift — 233 kilograms (513.6 pounds) | Raw | USAPL 67.5KG Junior World Record 
• Total —  480 kilograms (1,058.2 pounds) | Raw

 

 

 

 

 

 

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A post shared by Jordanne Panton (@jordannepanton)

[Related: Powerlifter Nicolaas Du Preez (125KG) Logs 1037.5-Kilogram (2,287.3-Pound) Total For New PR]

What’s Next

After her unofficial record pull, Panton will compete at the 2022 USAPL Mega Nationals. Those will take place on June 7-12, 2022, in Las Vegas, NV. With another meet on the horizon, Panton has populated her Instagram feed with many different clips of her training her squat, bench press, and deadlift as she ramps up her preparation. 

Provided Panton can transfer over her recent deadlift prowess to the competition, she may break the 67.5-kilogram USAPL Juniors Record in Nevada again. 

Featured image: @jordannepanton on Instagram

The post Powerlifter Jordanne Panton (67.5KG) Deadlifts 235 Kilograms (518 Pounds) in Training, Exceeds USAPL Junior Record appeared first on Breaking Muscle.

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Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about seed oils. Whether you’re wondering whether they’re really that bad, trying to avoid them when eating out, or scouting healthier treats for kids, you’ll learn some helpful tips and strategies. Got a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. 

Marta asked:
“Are seed oils really that bad? Are they okay in moderation? They’re in all the foods my kid likes to eat! Crackers, granola bars, muffins… Not to mention when eating out!”

Sigh… I know. Highly refined seed oils are cheap and everywhere. Yes, we find them in the usual suspects: fast food, highly processed food, and most conventional food that comes packaged and ready to eat. They also hide out where less expected, including in foods marketed as “healthy” and at restaurants and hot bars that might otherwise pass as Primal.

Unfortunately, the answer to your first question is Yes. Highly refined seed and vegetable oils are That. Bad. Even in moderation, they can be detrimental to health.

While some folks are more sensitive to highly refined seed oils than others, they can cause inflammation in pretty much everyone. Chronic, systemic inflammation is a scourge of modern times. It’s implicated in countless minor ailments as well as more serious ones such as heart disease and cancer. It also weakens our general immune system response, since the body is too preoccupied with active, ongoing inflammation to deal properly with exposure to bacteria, fungi, and viruses.

Now, this doesn’t mean you have to (or can) avoid inflammatory oils entirely—particularly when eating out. Depending on priorities and life circumstances, this may be a great place to lean into the 80/20 principle: “In the context of full and earnest commitment, an overall 80 percent conformity with the 10 Primal Blueprint rules will yield a solidly healthy result.”

That’s not a green light for choosing foods containing seed oils 20 percent of the time. Highly processed, inflammatory oils are never healthy, even in moderation. But if you aim to avoid them completely and a little slips by on occasion, overall outcomes will still land on the side of healthy. In other words: do your best, but don’t stress about perfection.

Which oils are bad for you anyway?

The fact that you’re asking these questions means you’re already on track! Once you know what to look for and find trusty staples, avoiding highly refined, inflammatory oils gets way easier.

As a starting place, let’s consider your kid’s favorites. Since crackers, granola bars, and muffins are usually snacks and treats rather than a primary food source, it’s best not to go overboard in any case (whether or not they contain unhealthy oils).

That said, sometimes a kid (or adult!) just wants a muffin. In those instances, you’re wise to check the ingredients when purchasing snacks and treats of any sort. Canola oil is an especially prevalent one to watch out for. Most canola oil is chemically extracted using the harsh petroleum-derived solvent hexane before undergoing other steps such as bleaching and deodorizing—all of which require heat and heat-generated degeneration. No need to remember these details! Just know that canola oil is neither a whole nor healthy food.

Other common culprits include soybean oil, corn oil, grapeseed oil, and safflower oil. Like canola, these generally undergo extensive industrial processing and often come from genetically modified, heavily pesticide-treated crops.

Not all oils are unhealthy, however! What’s more, a certain amount of processing is involved in producing oil of any sort. The key thing is to steer clear of those from pesticide-laden crops requiring processing on a large scale in industrial plants. You can find a handy comparison of healthy and unhealthy oils here, and can download the Free Guide to Fats and Oils here.

“But, mommmmm…”

Does this mean no store-bought treats? Not necessarily! More and more Paleo and Primal brands are making helpful changes, including ditching inflammatory seed oils and opting for better-for-you alternatives such as avocado oil and coconut oil. Read your labels closely, stick with brands you trust, and you’ll find healthier options for satisfying that urge for packaged, ready-to-eat snacks and condiments.

If home cooking’s in the cards, you and your kiddo have even more healthy (or healthier) options! Our extensive recipe archive of Primal treats and Primal snacks is an excellent starting place. Also check out NomNom Paleo, where Paleo mom Michelle Tam shares an abundance of kid-friendly meal and meal prep inspiration.

If going the above route, you might even involve your kid in the process—gently planting the seed that “healthy food is tasty and cooking is fun.” Food preferences start early and can be much harder to shift later on.¹ Whatever small steps you can take to make healthy swaps for you and your kid now, the less likely they’ll be hooked on unhelpful stuff later.

Of course, something that rarely works is pressuring kids into healthy choices! One of the best things you can do is model a Primal way of eating and living without making it too big of a deal. If you’re enjoying healthy, delicious food without extra fuss or stress, that will go far in nurturing healthy habits in kiddos.

As a Primal Health Coach, this is so cool to see! Just by shifting your own eating patterns and relationship with food, you’ll have a huge impact on any little ones watching.

And when eating out?

Same goes for restaurants and hot bars: Ask about the ingredients, make polite requests, choose the best available options, and remember that 80/20 rule.

Restaurants are often open to steaming or grilling vegetables and serving any sauces or dressings on the side. If you find a restaurant willing to cook your food in butter or olive oil, all the better!

As more people make such requests and bring attention to unhealthy seed and vegetable oils, more restaurants are taking notice and offering alternatives. So long as you’re respectful and recognize that not all establishments are able or willing to make substitutions, asking never hurts and may help to create change.

If your kids are watching, all the better! This is a great opportunity for modeling kind, respectful inquiry and self-advocacy while starting conversations about why food choice matters.

I realize these are big topics for little ones… and for hardworking parents who have lots on their plates! By even asking these sorts of questions and being on the watch for unhealthy seed oils, you’re already doing great.

If you want backup, consider working with a health coach! It’s more accessible than you might think, and we can help map out healthier solutions for you and your family. Visit myprimalcoach.com to check it out and get started!

Have any Primal, kid-friendly treats to share? Or tips for avoiding seed oils when eating out? Drop them or other questions for me in the comments!

The post Ask a Health Coach: Seed Oils, Kiddos, and Eating Out appeared first on Mark’s Daily Apple.