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Bigger, stronger arms are usually high on the list of priorities for some lifters, even if they half-whisper it for fear of being labeled “a bodybuilder,” as if there’s anything wrong with training specifically to add muscle.

While there are countless varieties of curls to work the biceps with different angles or equipment, most lifters overlook how simply holding a dumbbell differently can affect muscle recruitment and overall growth.

The hammer curl uses a simple thumbs-up position to more directly work the forearm muscles and emphasize a different part of the biceps, leading to more growth, bigger arms, and a stronger grip. Here’s why this fundamental dumbbell curl shouldn’t be overlooked.

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

How to Do the Hammer Curl

There’s a good chance that anyone who’s picked up a pair of dumbbells has performed a hammer curl, or something that was supposed to be a hammer curl. It’s an instinctive movement that can be made even more effective when following some simple technique guidelines.

Step 1 — Grab Dumbbells Correctly

Begin standing with a pair of dumbbells at your sides with your palms facing your body and your thumbs pointing forward. Rather than gripping directly in the center of the handle, slightly offset your grip to have your pinky near the lower weight plate. This requires greater grip and forearm recruitment during the exercise. (You can center your hand on the handle if you prefer.) Flex your triceps to ensure a straight arm and fully locked out starting position.

Form Tip: The offset grip slightly shifts the dumbbell’s center of gravity forward and requires you to squeeze harder during each rep to maintain control of the weight. Gripping with a standard, perfectly centered grip requires less gripping strength. Offsetting your grip to have your thumb touching the top weight requires even less grip strength. Experiment with each slight variation as a way of adjusting the exercise’s intensity.

Step 2 — Curl the Dumbbells to Your Shoulders

Bend your knees slightly, pull your shoulder blades back, and flex your abs to ensure an upright posture. Flex your biceps to curl the weight to your front deltoids.

The “hammer curl” gets its name from the visual cue of hammering a nail, so keep your wrists neutral, your palms facing each other, and your fingers in a vertical line throughout the exercise. As the weights approach your shoulders, allow your elbows to come forward slightly, letting the dumbbells touch the front of your shoulders.

Form Tip: With most curls, the elbows should remain pinned to your ribs for optimal tension. However, the hammer curl significantly recruits the long head of the biceps, which also plays a role in moving the upper arm at the shoulder. Allowing the elbows to come forward, slightly, by moving at the shoulder lets the long head contract even more strongly. (1) Don’t allow the shoulder movement to become a wild swing. Use a controlled motion.

Step 3 — Lower to Full Extension

Once the weights touch your shoulders, reverse direction. Keep your hands pointed in the same direction, with your palms facing each other and your fingers stacked vertically. Lower the weights under control until your arms are fully extended in the starting position.

Form Tip: Resetting at the bottom of each rep and achieving a full stretch by contracting the triceps may seem like “resting” the biceps, but it allows a maximum range of motion which contributes to overall growth. It also helps to prevent cheating by making it more difficult to swing the weights into a curled position.

Hammer Curl Mistakes to Avoid

The hammer curl may seem like a simple movement, which it certainly is, but that means there’s even less reason to cheat and less room for error. Here are the most common technique errors.

Rotating Your Hands

A “hammer curl” with your hands positioned any way other than thumbs-up is no longer a hammer curl. Changing your hand and wrist position isn’t necessarily wrong, it’s just a different exercise emphasizing different muscles.

It’s like performing a barbell flat bench press, but gripping the bar with your hands nearly touching instead of being slightly outside shoulder-width. It’s still a valid exercise, but it’s now a close-grip bench press which emphasizes the triceps, not a barbell flat bench press which emphasizes the chest.

The same principle applies to hammer curls; it’s meant to be done with your hands vertical and your palms facing each other. A different grip creates a different exercise.

Avoid It: Make sure you’re doing hammer curls, not pronated (palms down) curls, supinated (palms up) curls, or an angled grip in-between. Keep the “hammering a nail” visualization on your mind. You wouldn’t, couldn’t, and shouldn’t hammer a nail with an angled swing, so be sure to keep your thumbs up.

Swinging Your Body

One of the most common mistakes with hammer curls is swinging your torso to bring the weights up from the bottom. Not only does this increase strain on the lower back, but it reduces biceps activation by starting the exercise with momentum rather than muscular strength.

Upper body swinging can sometimes be caused by trying to lift too heavy, but many lifters instinctively swing their body for every rep of every set regardless of the weight, as if it’s the way the exercise “should” be done.

This unconscious movement is an indicator that they’re not treating the hammer curl with the same deliberate intention as they likely do for squats, deadlifts, or other more involved exercises.

Avoid it: Begin each rep from a strict upright posture with your arms at your sides, your abs tense, and your shoulders pulled back. Bracing and contracting your abs while curling can make upper body swinging more noticeable and more preventable. Raising the weights at a slightly slower speed will also discourage swinging.

Benefits of the Hammer Curl

The hammer curl recruits the muscles of the upper arm as well as the lower arm, delivering more overall results than many other curl variations.

The increased muscle activation and potential for relatively heavier weights make the hammer curl suitable for a wide variety of goals.

Bigger Biceps

Because the biceps are responsible for elbow flexion (curling and bending), the biceps are directly activated during hammer curls. This makes them a key player to adding size to your upper arms.

Bigger Forearms

Few lifters do direct forearm work, but hammer curls are a simple and effective way to build the muscles below the elbow as well as above it. The neutral (thumbs up) hand position increases stress on several muscles of the forearm compared to supinated (palms up) curls.

Increased Grip Strength

Building a stronger grip can not only carryover to improvement in other exercises, it has also been associated with improved overall health. (2) Hammer curls are an efficient way to improve grip strength without needing to add specific grip-building exercises into your general workout program.

Muscles Worked by Hammer Curl

Curls are to bigger biceps what coffee is to mornings — simply necessary. The hammer curl, however, works more than just the biceps.

The specific hand position recruits a variety of muscles in the upper and lower arm, making it an important addition to an arm workout.

Biceps Brachii

The biceps brachii is “the biceps muscle” on the front of the upper arm. It’s composed of two separate heads, the long head on the outer part of the biceps and the short head found running along the inner part of the biceps.

Both heads are connected to the elbow, with the short head attaching to the upper arm bone and the long head attaching to the shoulder blade just behind the shoulder joint. Because of this, both parts of the biceps are involved in flexing or bending the elbow, and the long head is also activated when raising the arm at the shoulder. Both heads are also strongly activated when rotating the wrist palm up and palm down (supination and pronation).

Brachialis

The brachialis is considered a “hidden” muscle because it’s not often visible and is located beneath biceps brachii, near the elbow. When the brachialis increases in size, it can essentially “push” the biceps higher, contributing to a larger arm size overall.

Its primary function is to flex and bend the elbow and it is not involved in supination or pronation. For this reason, a neutral-grip (palms facing each other) puts the brachialis in a strong mechanical position. (3) This is also why you can typically use more weight with any neutral-grip curling, rowing, or pulling compared to a pronated or supinated grip.

Brachioradialis

The brachioradialis runs along the thumb-side of the forearm, contributing significant muscle size particularly near the elbow. It stabilizes the forearm during arm movement and directly acts as an elbow flexor.

Forearms

The wrist flexors make up the bulk of the lower arm on the palm-side of the forearm, while the wrist extensors are found on the top side of the forearm. Both muscles are heavily involved in any grip-intensive exercise, like the hammer curl. The wrist flexors work actively to hold the weight in place while the wrist flexors provide stability.

Who Should Do the Hammer Curl

The hammer curl isn’t just used for increasing arm size. It certainly does play a big role in arm training, but it also carries over to help other lifts, making it useful for strength-focused lifters as well as those prioritizing muscle size.

Lifters Training for More Muscle

The hammer curl will help to pack size onto your arms, including the often neglected forearms. While some lifters may be reluctant to include direct arm training in their workout due to time or efficiency concerns, the hammer curl is an excellent choice to reap maximum size benefits from just one exercise.

Lifters Training for Strength

Stronger arms and a stronger grip can carry over to any exercise that puts weight in your hands. Having a more secure grip on the bar, regardless of the specific exercise, can help to improve bar control and stability. A stronger grip also directly benefits all types of pulling exercises, from deadlifts and pull-ups to barbell or dumbbell rows.

How to Program the Hammer Curl

Just because it’s an “arm curl” doesn’t mean the hammer curl should be treated with light weights and high reps. Here’s how to fit hammer curls into your plan for better results.

Heavy Weight, Low to Moderate Reps

Because the hammer curl uses a neutral-grip, the arms are put into a significantly stronger pulling position than if the hands were palm-up. This lets you move heavier weights without sacrificing technique. Four to five sets of six to eight reps turns the hammer curl into a serious strength-builder without needing to swing the weights around.

Moderate Weight, Moderate Reps

Training hammer curls with a classic bodybuilding-style approach using three to four sets of 8 to 12 reps is a reliable way to build arm size with this fundamental exercise. This type of workout should deliver an excellent pump in the forearms and biceps.

Hammer Curl Variations

The hammer curl is primarily unique for its specifically neutral hand position. There are several simple and effective variations of the basic hammer curl to fine-tune the results to your specific needs.

Single-Arm Hammer Curl

Training unilaterally (one side at a time) allows you to use a slightly heavier weight in either hand compared to lifting both sides together. (4) Training each side separately also allows you to more specifically address natural strength discrepancies, since one side of the body is typically stronger than the other.

Another significant benefit of the single-arm hammer curl is stricter technique. Specifically, by bracing the non-working arm on the back of a bench, upright post, or stable object, you can create more stability and ensure that you don’t use any upper-body momentum.

Cable Rope Hammer Curl

Curling using a cable provides constant tension and increases the overall muscle-building stimulus. The rope attachment allows you to use a neutral-grip, compared to straight-bar attachments.

Cable hammer curls also make it more difficult to cheat with your torso because the cable disperses much of the momentum that would be moving the weight and keeps stress on the target muscles.

Pinwheel Curl

The pinwheel curl, sometimes called the cross-body curl, changes the range of motion by sliding the weight across the body rather than remaining extended in front. This slightly shortened range of motion changes the stress on the muscles, recruiting the brachialis and further emphasizing the long head of the biceps.

Because the weight is closer to your body’s center of gravity, a heavier weight can be used compared to standard hammer curls. Pinwheel curls are typically done one arm at a time or alternating arms with each repetition.

Hammer Curl Alternatives

Most lifters can be overwhelmed with curling options. Here are a handful of options to incorporate in addition to, or instead of, the hammer curl.

Supinating Curl

The classic supinating curl involves rotation during the exercise, beginning with the weights facing the body in the bottom and the palms facing up in the top position. This recruits both heads of the biceps brachii more significantly because they work to rotate the forearm.

By focusing on “twisting the pinky up” at the top of the curl, the biceps contract fully. Most lifters are surprised by the intense muscle activation from this simple technique adjustment.

Reverse Dumbbell Curl

Reverse dumbbell curls use a palms-down grip throughout the exercise. This de-emphasizes the biceps brachii and puts increased muscular stress on the brachioradialis, brachialis, and wrist extensors.

This overlooked exercise is an excellent choice for prioritizing lower arm size and strength, because the biceps are not significantly activated.

Incline Curl

The incline curl is a bodybuilding staple. Using a high-angle incline bench allows the arms to stretch behind the torso in the bottom position, which significantly activates the long head of the biceps.

Incline curls also encourage strict form, due to the stretch in the bottom position as well as the fully supported seat back which helps to prevent swinging. Be sure not to lean forward, which reduces the incline and defeats the purpose of the exercise. Keep your head and shoulders in contact with the pad.

FAQs

How many different curls should I do in each workout?

Programming direct arm training, like curls, into a workout plan means walking a fine line between efficiency and effectiveness. Few lifters need to dedicate a huge chunk of time (multiple exercises on multiple days per week) to training arms. However, the other extreme (zero direct arm training) can compromise results and eventually lead to arms that do require a significant amount of attention.

Generally speaking, if your goal is to build larger arms, incorporating one or two different exercises two to three days per week should be sufficient, depending on your overall training split and the specific sets and reps. If your goal is primarily strength, not size, directly training biceps with one or two exercises once or twice per week can be an effective and efficient plan.

Why does my elbow hurt during the exercise?

If hammer curls aggravate pre-existing elbow pain, you’re likely not keeping your wrists in a neutral position during the curl. By rotating the wrist palm up or palm down, you may be increasing strain on the tendons and supportive tissues of the elbow.

Reduce the weight and focus on maintaining a vertically stacked hand when raising and lowering the weight. Lifting with a slower tempo can also help to dial in perfect technique.

Pick Up The Hammer Curls

To paraphrase an old saying, “Whosoever performs hammer curls, if they be consistent, shall possess bigger and stronger arms.” It’s a useful lift for physique-focused lifters as well as performance-based lifters, and is an ideal choice for blending size and strength into a single arm exercise.

References

1. Chalmers PN, Cip J, Trombley R, et al. Glenohumeral Function of the Long Head of the Biceps Muscle: An Electromyographic Analysis. Orthop J Sports Med. 2014;2(2):2325967114523902. Published 2014 Feb 26. doi:10.1177/2325967114523902
2. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019;14:1681-1691. Published 2019 Oct 1. doi:10.2147/CIA.S194543
3. Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/
4. Costa E, Moreira A, Cavalcanti B, Krinski K, Aoki M. Effect of unilateral and bilateral resistance exercise on maximal voluntary strength, total volume of load lifted, and perceptual and metabolic responses. Biol Sport. 2015;32(1):35-40. doi:10.5604/20831862.1126326

Featured Image: MDV Edwards

The post How to Do the Hammer Curl for Bigger Biceps and Forearms appeared first on Breaking Muscle.

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Foam rollers are very popular these days. Places like Target and Walmart carry them. Grandmas and grandpas are foam rolling. Doctors are prescribing them. What began as a niche mobility tool used only by the most obscure fitness nerds has become commonplace. But if you want to get the most value out of your foam roller—and avoid doing any damage—you need to learn how to use it correctly. It’s not as simple as “rolling” on it. There’s an art to it. And a science.

But before we get into how to use a foam roller, let’s go over what a foam roller is actually doing (and not doing).

What Foam Rolling Does (and Doesn’t) Do

Foam rolling is not physically breaking up knots or muscle adhesions.

Foam rolling is also not lengthening the tissue like you’re rolling out a slab of dough. Research shows that foam rolling doesn’t physically stretch or lengthen the muscle.¹

Instead, foam rolling seems to relax the nervous system. It works through neuromuscular connections rather than brute force physical modification. After foam rolling an area while moving that tissue, your nervous system has determined that this is the proper, safe range of motion for you. Foam rolling gives you a short opportunity to establish a new “safe” pattern. Rather than physical adhesions, it’s removing neuromuscular blocks and harmful patterns. You reset the system and reprogram it, or leave it open to reprogramming with better movement.

Foam rolling might also works through something called diffuse noxious inhibitory control, or DNIC. When a tissue hurts, it’s because your nervous system has decided that inhibiting movement in that area (through pain) is safer and better for you than allowing movement through that area. But sometimes, the nervous system decides to blunt the pain because it’s safer and better for you to move it than remain motionless. Consider a soldier taking a big wound in battle. He’s grievously wounded, but extreme pain would only prevent him from making it to safety. The nervous system blunts the pain so he can make it back alive. The foam roller may be doing something similar.

How to Use a Foam Roller

Relax into the roller; don’t tense up.

This can be tough to pull off because by its very nature, foam rolling is uncomfortable. Painful, even. But here’s what happens when you tense up: your body fights the healing effect the foam roller is supposed to have on you.

You should be able to breathe easily and normally. If you’re holding your breath, that indicates a stress response. You’re probably going too hard or being too tense.

Don’t grimace. Don’t grit your teeth. Try to smile, or at least maintain a neutral facial expression. Any outward expression of pain and discomfort will register with your nervous system. What you’re trying to do here is reassure your body that you can handle the pain, that the pain isn’t all that bad, and the tissue can start feeling better.

Stay at a spot until it stops hurting.

If you’re rushing through your foam rolling session, skipping over areas because they “hurt too much,” you are missing the point. Instead of avoiding the pain, you need to seek out and sit with the pain. Once you find a tender spot, stay there for at least a minute or until the pain subsides.

Explore range of motion while sitting on a tender spot.

When you roll your quads and find a tight, tender spot, stay on that spot and then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.

Focus on one large area per session.

You’re not going to effectively hit your entire body in a single session. There’s not enough time for that. Instead, focus on one large area— your legs, your glutes, your calves, your hamstrings, your pecs, your thoracic spine—and do a great job there. Be thorough and take your time. You can focus on another section during the next session.

Do not foam roll bones.

Bones should not be foam rolled. It doesn’t help. It’s totally pointless. Foam rolling is intended for soft tissue application only.

Do not foam roll your spine. 

You can and should foam roll the lumbar muscles running on either side of your spine, but you should not roll the actual spinal column itself. As a bone, it doesn’t respond well to foam rolling, and it can actually irritate and hurt you.

Don’t foam roll the site of the pain; foam roll the tissues around it.

If your knee hurts, foam rolling the knee itself probably won’t help. If your calves hurt, foam rolling the calves isn’t the answer.

You need to go above and below the affected tissue. Keep rolling the tissues around the painful area, working your way above and below until you find the tender spot.

Use a lacrosse ball (or two taped together) for harder to reach areas.

The foam roller doesn’t work as well on every muscle or tissue. Hamstrings, the TFL, the pecs, and specific points in the thoracic spine seem to respond much better to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there.

Foam roll before workouts to increase range of motion.

Foam rolling before your workout is better for range of motion and performance, especially if you take advantage of the open “movement window” and move.² Foam roll, do some mobility drills to take advantage of the window, then get to training.

Foam roll after workouts to reduce muscle soreness and improve performance.

Studies show that foam rolling after training reduces subsequent muscle soreness and maintains performance (where it would otherwise suffer).³ I can see foam rolling being very effective for athletes who need to quickly get back into training after a workout or competition.

But overall, if you keep all these concepts in mind, foam rolling is pretty easy to do and very versatile. Happy rolling!

The post How to Use a Foam Roller appeared first on Mark’s Daily Apple.

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Squatting 400-plus-kilograms isn’t new territory for Phillip Herndon. But two months out from his next competition, on May 9, 2022, the powerlifter posted a 410-kilogram (904-pound) squat in training, punctuating strength gains that very well could trend toward a new world record.

For context, Herndon already owns the all-time heaviest squat of 435 kilograms (959 pounds) in the 110-kilogram weight class. He did not disclose his weight for the lift, but Herndon has consistently competed at 110 kilograms as a professional in recent years.

Check out the squat below, courtesy of Herndon’s Instagram profile:

 

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A post shared by Phill Herndon (@phillip_herndon)

[Related: Powerlifter Tiffany Chapon Squats 166 Kilograms (366 Pounds), Exceeds IPF World Record Again]

Herndon’s powerful squat while wearing wraps appears to be a part of ongoing training for his next competition. As he notes in his Instagram post, the powerlifter will participate in the 2022 World Raw Powerlifting Federation (WRPF) American Pro this late July.

If hefty squats such as this are what Herndon brings to the table, then he might be in great shape for the meet.

Herndon at a Glance

At 26-years-old, Herndon is technically smack dab in the prime of his career. There are plenty of potential achievements still on the horizon if he pursues them accordingly. That said, Herndon has been a competitive powerlifter, in some capacity, for nearly a decade. The American athlete began his career in Junior meets in his native Pennsylvania in 2013 and has hit the ground running ever since.

Notably, Herndon set the current squat with wraps all-time world record at the 2022 United States Powerlifting Coalition (USPC) Mid-Atlantic Classic in early April. His mark bested Daniel Misencik (110KG), who squatted 432.5 kilograms (953.5 pounds) at the 2022 WRPF Ghost Clash this past February — who also previously topped Herndon’s old top figure.

Here’s a rundown of some of the more notable recent results from Herndon’s career:

Phillip Herndon | Notable Career Results

• 2018 International Powerlifting League (IPL) Philadelphia Fit Expo (Wraps) — First place | Open
• 2018 United States Powerlifting Association (USPA) Iron City Pro/Am (Wraps) — First place | Open
• 2018 USPA Yuletide Slay Full-Power Classic (Wraps) — First place | Open
• 2019 WRPF Kern US Open (Wraps) — Third place | Open
• 2019 USPA The Tribute (Wraps) — Second place | Open
• 2019 Revolution Powerlifting Syndicate (RPS) Raw Dawg Nationals 8 (Wraps) — First place | Pro Open
• 2019 International Powerlifting Association (IPA) National Powerlifting & Bench Press Championships (Wraps) — First place | Pro Open
• 2020 USPA Pioneer Open (Wraps) — First place | Open
• 2020 Metal Militia (MM) National Championships (Wraps) — First place | Pro Open
• 2020 USPC Virginia State Championships (Wraps) — First place | Open
• 2021 RPS NJ and North American Championships (Wraps) — First place | Pro Open
• 2021 WRPF Kern US Open (Wraps) — First place | Open
• 2021 USPA Pennsylvania State Championship (Raw) — First place | Open
• 2022 USPC Mid-Atlantic Classic (Wraps) — First place | Open

 

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A post shared by Phill Herndon (@phillip_herndon)

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

The American Pro is Next

Herndon will enter his next competition on a current streak of nine straight wins. At the same time, given his recent training focus, it’s not a stretch to assume he will also try to extend his squat with wraps record.

The 2022 WRPF American Pro will take place on July 29-30, 2022, in Manassas, VA.

Featured image: @phillip_herndon on Instagram

The post Powerlifter Phillip Herndon Squats 410 Kilograms (904 Pounds) W/Wraps During Training appeared first on Breaking Muscle.

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Since working from home has solidified its place as the “new normal,” we’re chockablock with tips for work-from-home productivity: have a morning routine, maintain a consistent schedule, dress in real clothes (maybe not hard pants, but not pajamas either). We also know all about taking frequent work breaks, utilizing a sit-stand desk, and incorporating microworkouts.

Those things are all important, to be sure, but routines or work breaks aren’t the only keys to being more productive. Your physical environment also affects productivity for better or worse. One of the big advantages of working from home is having total control over your workspace. Even if you’re taking over half the dining table or squeezing into a closet (which can be nicer than it sounds!), you can spruce up your workspace and tailor it to your preferences. After all, it’s part of your home, so you want to like being there.

Most of us probably aren’t paying enough attention to the sensory environment—what we see, hear, and smell while we work. Easy, inexpensive touches can increase both happiness and productivity. Here’s where to start.

The Eyes Have It

You might feel like you spend all day looking at a computer screen, but that’s not really the case. The rest of your visual field can significantly impact productivity and stress levels. Consider the following.

Lighting

It’s hard to get good work done in a dark, dreary space. Stanford neuroscientist Dr. Andrew Huberman stresses the importance of getting bright light in the first nine hours after waking. Specifically, he recommends strong overhead lighting and having lights directly in front of you. These stimulate the release of dopamine, epinephrine, and norepinephrine to increase alertness and focus.¹ Morning light is also a powerful zeitgeber—a cue that regulates circadian rhythm, which promotes optimal daytime energy and nighttime sleepiness.

Ideally, the sun provides this morning light, so set up your desk by a window if possible. Research shows that people who work in windowless offices get poorer sleep than their colleagues who get daylight in their workspaces.² You can also use artificial white lights overhead and/or supplement with lamps if your workspace isn’t well lit naturally. Don’t make it so bright that you have to squint or get headaches or eyestrain, but otherwise, turn up those lights.

Nature is Calling

Ideally, your home office contains a window that lets in the light and allows you to see some nature—trees, a garden, a neighborhood park. If you can’t be near a window, or your window faces a concrete jungle, bring some nature indoors with houseplants. Heck, get some houseplants even if your home office looks out onto a lush garden. Studies show that indoor plants^{3 4}

• Increase your ability to concentrate
• Reduce tension and anxiety
• Improve mood and increase happiness
• Boost attention and productivity
• Lower stress levels
• Reduce sick leave⁵
• Enhance workplace satisfaction

If you’re one of the rare people who didn’t pick up a few—or a few too many—plants while stuck at home in 2020, now’s a great time to test your green thumb. Grab a peace lily, ivy plant, spider plant, or chrysanthemum, which are thought to have superior air-purifying benefits. Select some succulents if you have trouble remembering to water your potted friends.

Still make an effort to go outside as often as possible. Abundant evidence confirms that time in nature elevates mood, improves focus and attention, lowers stress, and promotes creative thinking. Have walking meetings during the day. Take your laptop to a local park. Eat lunch in the sun. No matter how nice your home office space is, try to get out of it every day.

Use Color to Set the Tone

While many studies have examined the effect of room color on cognitive performance, no hue seems to consistently enhance or detract from productivity. Color preferences are apparently quite idiosyncratic.

You can still use color to your advantage, though. Pick a color scheme for your home workspace that feels best. If your work lends itself to being in a calm, relaxed state, you might want to start with blues, greens, or perhaps shades of yellow. On the other hand, if you work better in a more heightened state of arousal, you might like more saturated red tones. Some people like to be surrounded by white because they find it less distracting, while others find it boring and energy-sapping.

If you don’t want to commit to an entire office makeover, start with a few colorful accessories. Or paint one accent wall and see if you’re more or less inspired to work.

Using Sound to Increase Productivity

The acoustic environment in which you work is very important. Sounds can be distracting and stress-inducing, or they can help your brain focus and improve your mood during your workday.

Music

Research suggests that music enhances cognitive performance and happiness during the workday—if it’s music you like.⁶ At home, you have complete control over the playlist; but if you’re returning to an office environment where you’re subjected to coworkers’ questionable music taste, you might want to invest in noise-canceling headphones to optimize your productivity. Music with lyrics and sad (minor key) music can interfere with attention and performance, so opt for upbeat instrumentals.

Nature sounds

Nature sounds like birds and running water tend to reduce stress and increase productivity, even in the presence of human sounds like voices or traffic noise. On the other hand, mechanical sounds like air conditioners or boilers have the opposite effect.Open that window or download an app to provide the sweet sounds of nature.⁷

Binaural beats

With binaural beats, tones are transmitted to your left and right ear at slightly different times. The mismatch stimulates certain brainwave patterns and, depending on the frequency, produces effects like relaxation and stress relief. Some binaural beats can bolster learning and memory, promote divergent or creative thinking, and enhance cognitive flexibility.^{8 9} They do this in part by stimulating dopamine release which, again, heightens focus and attention. Dr. Huberman recommends starting with binaural beats at a frequency of 40 hertz, which has been shown in studies to have the greatest effect on work-related cognitive functions. He suggests listening to binaural beats for 30 minutes before starting work to prime the pump, so to speak.

Overall, as with color, people’s sound preferences are highly individual. Some people work best in quiet environments, while others prefer music, white noise, or even more cacophonous spaces like coffee shops. If you’re like me, your preferences change from day to day or task to task. Sometimes you need total silence to concentrate, and other times you crave some background noise. Thus, the best course of action is probably to go by feel, tailoring your acoustic environment to what resonates in the moment (no pun intended). Any noise, even a pleasant one, can be distracting if it is too loud, so watch the overall volume level.

What’s That Smell?

Don’t forget your olfactory environment. The way your workplace smells can increase focus, memory, and goal setting. Specific odors may also reduce stress and put you in a better headspace for getting good work done.¹⁰

Peppermint, cinnamon, and rosemary are generally considered beneficial for productivity. Lavender, vanilla, and sandalwood can be relaxing, which might be good or bad depending on what you need. As with everything else we’ve discussed here, scents are personal. Certain ones may have strong positive or negative associations for you based on prior learning. Maybe a beloved teacher always smelled like roses, or you were in a terrible car accident in a vehicle that smelled like pine. Those odors will probably always evoke specific feelings for you, so pick ones you like.

More generally, fresh air is always preferable to stale, stuffy air, which is yet another reason to open that window. You might also consider investing in an air purifier to remove unpleasant odors and improve air quality.

Small Changes, Big Impact on Productivity?

Your environment directly affects how happy, motivated, and productive you are. The goal is to create a space where you feel comfortable, focused, and ready to tackle your workload each day.

Each of the modifications suggested here requires a low investment in time or money, but they could definitely pay off in terms of getting better work done. Rather than prescribe a specific office set-up, I’d encourage you to pay close attention to how your environment makes you feel. Energized and alert? Expansive and creative when the situation calls for it, and focused and task-oriented when that’s appropriate instead? Irritable or calm? Happy or dejected? High energy or low?

If there’s one thing to take away from this post, it’s that everyone’s needs and preferences are different. My best advice is to optimize for optionality and flexibility. Start with a well-lit, quiet, and comfortable workspace. Connect to nature through windows and/or plants. Then use sound and scents to fine-tune on a day-by-day or project-by-project basis.

And, if something isn’t working one day, change it! Go outside or hit up a coffee shop. Light a candle. Blast some tunes. Take a nap. Take full advantage of the freedom afforded to you by working at home!

What say you? What are the best (or worst) things you’ve done to make working from home more enjoyable and effective? Tell your fellow readers in the comments below.

Related posts from Mark’s Daily Apple

10 Productivity Hacks That Really Work

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How to Get Organized and Stay Focused in a Modern World

15 Tips for Standup Workstation Users

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On May 6, 2022, Nadia Stowers showed why she’s always a name to keep tabs on in the strength sports realm. During a training session, the strongwoman deadlifted 238 kilograms (525 pounds) — a new triple PR.

Stowers completed the pull from a conventional stance and did it in her socks. She also wore a lifting belt and figure-8 wrist wraps. She did not disclose her weight for this specific lift, but she has competed in the 82-kilogram weight class throughout her career.

Check out the impressive deadlift triple set below, courtesy of Stowers’ Instagram profile:

 

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A post shared by Nadia STORM Stowers (@nadiastowers_bigstorm)

[Related: Powerlifter Jessica Buettner Deadlifts 245 Kilograms (541 Pounds) For A 2-Rep PR]

Considering the weight, Stowers makes the set look relatively easy. She completes the three reps unbroken with no rest and shows little signs of any extra struggle.

“Death by deads! Start low and build up by 20 [pounds] to a heavy triple,” Stowers writes in her Instagram post. “[This was] touch and go to get used to keeping the tension on the bar. A rep PR of 525 [pounds] for my top set! These were awesomely terrible.”

Stowers at a Glance

Still a relative newcomer to the strongwoman scene, Stowers has quickly proven she’s no slouch as a professional competitor.

For a competitor in the 82-kilogram weight class, Stowers holds the current Axle Deadlift American Record of 299.4 kilograms (660 pounds), which she notched at the 2021 Static Monsters Worldwide (SMWW). The strongwoman also captured the active Log Lift World Record at the same competition when she pressed 130.6 kilograms (288 pounds).

Notably, Rhianon Lovelace (64KG) technically owns the 82-kilogram Axle Deadlift American record with a 310-kilogram pull at the 2019 Irish Muscle Power Expo.

Dating back to late 2019, Stowers has displayed noteworthy professional progression. Here’s a complete record of her strongwoman career results thus far:

Nadia Stowers (U82KG) | Career Results

• 2019 U82 World’s Strongest Woman (WSW) — Sixth place | U82KG
• 2020 SMWW — First place | U82KG
• 2021 World’s Ultimate Strongwoman (WUS) — Eighth place | Open
• 2021 America’s Strongest Woman (ASW) — First place | Heavyweight
• 2021 U82 World’s Strongest Woman (WSW) — First place | U82KG
• 2021 SMWW — First place | U82KG
• 2022 Strengthlete Collective Clash On The Coast (SCCOTC) — Third place | U82KG

[Related: Watch Strongman Jean-Stephen Coraboeuf Log Press 155 Kilograms (341 Pounds) For 3 Reps]

The Road Ahead

Per her social media, Stowers will soon make an earnest foray into professional powerlifting. The strongwoman will participate in her first full powerlifting career meet at the 2022 Iron Wars VI on May 20, 2022, in Signal Hill, California. That might partly explain why her Instagram features a wider variety of deadlift, bench press, and squat training footage in recent weeks.

The strength demands of strongwoman and powerlifting can be similar, but they do have notable differences in regulations. As one example, strongwoman competitors cannot use sumo stances on deadlifts, while powerlifters cannot use wrist wraps. That means the transition for Stowers potentially won’t be seamless, but she’s assuredly preparing to account for that experience gap.

With new ground to break as a strength sports athlete, only time will tell what the future holds for Stowers in a new strength endeavor. If her diligent work and training as a strongwoman provide any hints, she might come to flourish as a dual-sport athlete soon enough.

Featured image: nadiastowers_bigstorm

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Practice makes perfect, right? Wrong. Only perfect practice makes perfect. Practicing the correct skill is more important than repeating any random thing and hoping for the best. Whether you’re practicing piano, pull-ups, or paella, you’ll only improve if you ingrain the right technique.

When it comes specifically to weight training, one of the most effective methods for drilling proper form is known as “grease the groove” training, or GTG. When you grease the groove, you deliberately practice an exercise with relatively light weight for low reps, which makes the exercise feel “easy.”

This unique approach lets you focus on technique rather than focusing on tooth-grinding intensity in each set, and it can be an incredibly useful way to master an exercise by building skill and strength. Here’s an in-depth look at this unconventional and highly effective approach.

• • Grease the Groove Training Explained
  • How Grease the Groove Training Works
  • Why You Should Use Grease the Groove Training
  • How to Program Grease the Groove Training

Grease The Groove Training Explained

“Repeated submaximal training” is technical-sounding jargon for the method known as grease the groove training, often referred to as simply GTG. It’s a rethinking of a training week. And a rethinking of sets and reps. And a rethinking of intensity and recovery. Basically, GTG encourages you to rethink your entire approach to training in order to improve technique, increase strength, and build endurance.

Instead of performing gut-busting sets to failure, every set is stopped long before muscular fatigue sets in. Instead of attacking a body part with 15 sets once or twice per week, you might train a specific exercise for 10 or 20 total sets over the course of a single day, and then repeat it the next day, and the next day, and the next.

GTG specifically uses high frequency training (multiple workouts per week and/or per day) combined with low intensity (less-challenging weights) and low volume (fewer sets and reps) to develop strength, endurance, and technical skill with complete recovery.

The “grease the groove” method, and expression, was popularized by kettlebell expert and strength coach Pavel Tsatsouline in the early-2000s. Pavel has summarized the method as “training as often as possible while remaining as fresh as possible.”

“Training as often as possible” can actually mean training multiple times per day (time permitting). Because GTG training is commonly applied to bodyweight exercises like push-ups or pull-ups, the convenience of those exercises lends very well to being performed at nearly any time of day, in nearly any location. For a person working from home, for example, this can be ideal.

“Remaining as fresh as possible” refers to restricting intensity, as well as volume, to allow the recovery necessary for the frequent training. GTG hinges entirely on frequency. By repeating an exercise with increased frequency, you’re creating patterns within your nervous system that build strength by “learning” how to perform the exercise more efficiently. (1)

How Grease The Groove Training Works

GTG training involves your central nervous system as much if not more than it involves the muscles moving the weights. A weight training exercise is just like any other skill or activity. There’s technique involved, and regularly practicing that specific technique under ideal conditions is the most effective way to improve it.

For example, if your goal was to get better at hitting fastballs, you’d be at the batting cage every afternoon telling the pitching machine to forget about the curveball and just give you the heater. You wouldn’t just show up to the ballpark on Saturday, take some swings, and come back next week to try again.

The same general principle applies whether you’re knocking dingers outta the park, doing pull-ups, squatting, doing the clean & jerk, or performing any other movement you might need to focus on.

GTG is a way of training the nervous system to create motor pathways from the brain to the muscle fibers required to perform an exercise. (2) By repeatedly performing a given exercise using textbook form, proper technique and movement patterns develop. This improved technique can allow a lifter to improve strength, as both the CNS and the muscles involved in the exercise adapt to the training.

Weight training typically requires progressive overload — adding more weight or performing more reps each week to consistently challenge the body — to trigger an adaptation. GTG works on a nearly opposite progression model. Not only does GTG not require extra weight or more reps in each session, but consistently adding that type of overload would prevent GTG from delivering results.

To grease the groove, every rep needs to be performed relatively comfortably and with minimal difficulty. A reliable rule of thumb is to perform roughly half as many repetitions or load nearly half as much weight than you’d be fully capable of. For example, if you can deadlift 315 pounds for six reps, you’d grease the groove with 155 or 185 pounds for six. If you can perform five pull-ups, you’d grease the groove performing two reps per set.

The training is specifically meant to feel easy in every session, almost like warm-up sets. Once you start cranking up the frequency and performing multiple sessions per day, you’ll appreciate the relatively low intensity.

Why Use Grease The Groove Training

Grease the groove training is primarily a method to increase strength. It can also serve to improve technique and build high-rep endurance, but it’s most widely known as a training method for improving basic strength.

GTG is most often applied to bodyweight exercises like push-ups and pull-ups, due to their convenience for high frequency training. However, any weight training exercise can be used as long as the load is properly chosen and the exercise can, of course, be performed often.

If you wanted to perform GTG with the bench press, but didn’t have a home gym, your primary hurdle would be getting to the gym at least once a day, every day, to make grease the groove training as effective as possible. That’s impractical for some people, but if you can make it work, you can reap the benefits.

High frequency training has been repeatedly shown to be extremely effective for building strength. (3)(4) Grease the groove training allows a higher training frequency without compromising overall recovery.

Because GTG builds strength and is well-suited to bodyweight training, it’s a popular method for calisthenics-focused lifters, especially beginners. If you can only do three pull-ups, GTG is an extremely effective way to bump your max reps into double-digit range. Similarly, it can be a useful technique for conquering challenging exercises like single-leg squats (pistols) or handstand push-ups.

Many lifters who are required to pass bodyweight exercise fitness tests, often used in law enforcement or the military, have used GTG training to improve their testing scores by increasing their max rep push-ups, pull-ups, sit-ups, or other testing criteria.

One aspect where GTG falls short, however, is for muscle-building. Intensity and volume play extremely significant roles in building muscle, and those programming cornerstones are necessarily minimized with grease the groove training. (5)(6)

How to Program Grease The Groove Training

GTG is most commonly and most effectively applied to one specific exercise or movement, rather than a general body part. Multiple exercises could be trained with GTG if they have minimum overlap and don’t work similar body parts.

Choose the Right Movement

For example, training pull-ups and barbell rows with GTG would be counterproductive because the back would be directly worked in each exercise and you wouldn’t be fresh for each session. However, training pull-ups and squats or dips and barbell rows could be very effective because the exercises involve different muscle groups.

GTG could make you reconsider your idea of “high frequency.” Repeating a workout three times per week would certainly be considered high frequency under normal training circumstances, but GTG takes it to the next-level.

Repeating workouts every day is common programming for grease the groove training. Repeating workouts every few hours, multiple times per day, is even more common. Again, sheer practicality can be one limiting factor with this approach.

Investing in a simple doorway pull-up bar can be an excellent decision for anyone working from home. Performing one set of half of your max-rep pull-ups every few hours is a time-tested approach to build pull-up strength and increase your total numbers. If your current max is three pull-ups, performing one perfect rep every time you walk past the bar (on the way to the bathroom, on the way back from the kitchen, etc.) is a textbook GTG training plan.

Over time, you’ll build both the skill and strength to perform more than one rep per set without being significantly fatigued. As you adapt more, you can sporadically test yourself and should find that you’ve beaten your former “max rep” limit without ever struggling in a workout.

A similar approach can be used for other exercises, most effectively with free weights. Again, many lifters don’t have access to a variety of machines on a regular basis, but if you’re a personal trainer working in a gym, for example, or an office worker with an on-site gym, it can certainly work.

Maintain a relatively low effort in each mini-session, performing one set of three to five reps with roughly half as much weight as you’d be otherwise capable of. If you can overhead press 155 for five reps, perform GTG using 75 pounds for five reps, as often as possible without fatiguing yourself, whether that’s every two hours or twice a day.

Soon enough, you’ll find that 75 pounds for five will feel even easier and you can increase the weight very slightly, to continue the process before eventually testing (and breaking) your old PR.

Avoid Training Overlap

One key to optimizing recovery is to avoid performing the same exercise in both your GTG plan and your standard training. If you’re in the gym training your back once per week, you could simultaneously perform GTG pull-ups every day as long as pull-ups are not part of your in-gym workout.

Overlapping GTG with your current training program is simply a matter of choosing your priority exercises and applying the GTG method (training those movements daily or multiple times per day with low volume and low intensity), while removing those same exercises from your current routine.

You could also follow an entire program based on GTG. Because it’s a strength-focused method, choose one compound (multi-joint) exercise per body part and train each movement every day or multiple times per day, performing one set of low reps with a weight suitable for a warm-up. Remember that you should never struggle or strain on any rep during GTG training and your form should remain picture-perfect.

It’s Easy Being Greasy

Grease the groove training can be used by beginners as well as the most experienced lifters. It’s perfectly suited for refining technique, sharpening the CNS, and building strength, which are benefits no lifter ever outgrows. Consider your overall training plan, pick one or two priority exercises, and get a little greasy.

References

1. Carroll, T. J., Riek, S., & Carson, R. G. (2001). Neural adaptations to resistance training: implications for movement control. Sports medicine (Auckland, N.Z.), 31(12), 829–840. https://doi.org/10.2165/00007256-200131120-00001
2. Duchateau, J., & Enoka, R. M. (2002). Neural adaptations with chronic activity patterns in able-bodied humans. American journal of physical medicine & rehabilitation, 81(11 Suppl), S17–S27. https://doi.org/10.1097/00002060-200211001-00004
3. Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training. Frontiers in physiology, 9, 744. https://doi.org/10.3389/fphys.2018.00744
4. Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(12), 2585–2601. https://doi.org/10.1007/s40279-017-0762-7
5. Lasevicius, T., Schoenfeld, B. J., Silva-Batista, C., Barros, T. S., Aihara, A. Y., Brendon, H., Longo, A. R., Tricoli, V., Peres, B. A., & Teixeira, E. L. (2022). Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. Journal of strength and conditioning research, 36(2), 346–351. https://doi.org/10.1519/JSC.0000000000003454
6. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197

Featured Image: Pedro del Olmo / Shutterstock

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In a spring full of noteworthy milestones, Tiffany Chapon continues to push new boundaries with her strength. On May 8, 2022, the powerlifter — who competes in the 47-kilogram weight class — completed a massive squat of 166 kilograms (366 pounds) during a training session. Chapon donned wrist wraps, a lifting belt, and knee sleeves for the lift.

It’s worth noting that while pushing her squat, the main person Chapon continues to outdo is herself. Chapon’s new high squat mark exceeds her own current IPF World Record of 153 kilograms (337.3 pounds) from the 2021 European Powerlifting Federation (EPF) European Classic Powerlifting Championships by 13 kilograms (28.7 pounds). Even if this latest feat is an unofficial record — since it didn’t occur in a sanctioned competition — Chapon’s continued squat prowess remains quite impressive.

 

View this post on Instagram

 

A post shared by Tiffany Chapon (@turbo_tiff)

[Related: Powerlifter Agata Sitko (84KG) Breaks Equipped Multiple World Records, Wins European Junior Championships]

This squat didn’t come without resistance for Chapon, who took a somewhat longer pause at the bottom before eventually powering through the rep.

“Some turbulence on the ascent, but, hey, we go with it.”

Nonetheless, it’s a figure that the French athlete is understandably proud of as she charges full steam ahead toward the summer.

The End of the Block

Thus far in 2022, Chapon has participated in just one official powerlifting meet — the 2022 Fédération Française de Force (FFForce) Championnats de France Élite de Force Athlétique in March. She came in first place in that competition, which continues a string of success with six victories in eight meets throughout her young career.

In addition to her IPF World Record squat, Chapon could likely transfer over some of her other recent training marks and turn them into records soon.

In mid-April 2022, Chapon captured a 100-kilogram (220.4-pound) bench press. If that press were to happen in an official meet, it would eclipse Hanna Rantala’s current 95.5-kilogram (210.5-pound) world record set at the 2017 International Powerlifting Federation (IPF) World Classic Powerlifting Championships by almost 10 pounds.

Chapon also logged a 435-kilogram total (959-pound) on that same day, which exceeds Chen Wei-Ling’s current world record total of 407.5 kilograms (897.3 pounds), from the 2015 IPF World Classic Powerlifting Championships, by 27.5 kilograms.

Not by coincidence, Chapon’s recent training has been part of a buildup toward this year’s World Championships. A young champion, the French athlete (47KG) will defend her title from last year at the 2022 IPF World Classic Powerlifting Championships.

If a social media account proliferated with constant reminders of the upcoming prestigious meet wasn’t evidence enough of her excitement, Chapon can point to each of her recent strength achievements.

She will look for another top-tier, first-place result and likely try to break more records during the 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa.

Featured image: @turbo_tiff on Instagram

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Your abs may be under a layer or two of fat but the solution isn’t only in the kitchen. Yes, nutrition has a lot to do with how lean you can get and how quickly you can view your coveted abs, but the right training can move things along and will ensure a great-looking midsection waits on the other side of all that hard work.

Here are some ab workouts to get your midsection in shape while your diet does its job. Whether you’re training in a fully equipped gym or at home with the bare minimum, when it’s time to reveal your new look, you’ll have the shape and muscularity ready to show off.

Best Ab Workouts

• In the Gym
• At Home
• For Functional Strength
• With Bodyweight

Ab Workout in the Gym

Most commercial gyms are stocked with countless ab machines and other core training equipment. The options may seem overwhelming, but you can benefit from training your abs with a variety of angles for complete development.

Instead of throwing in a few sets of simple crunches and calling it a day, hit your abs with a comprehensive plan to get well-rounded results from high-intensity training.

The Complete Ab Workout

Take advantage of some of the most common pieces of ab equipment found in a typical gym. Pay special attention to execution and treat your abs as you would any other body part. Too many lifters dismiss ab training as an afterthought and rush through exercises without focus or intensity.

Roman Chair Leg Raise

• How to Do It: Climb into a Roman chair (also known as a dip/chin station or hanging leg raise station) and support your bodyweight using the elbow pads with your upper body against the back pad. Tilt your pelvis forward slightly and bend your legs. The more your legs are bent, the less challenging the exercise; the more they’re straight, the more difficult the movement becomes. Raise your legs up until they are even with your waist before lowering them back down. Move slowly and use control throughout the entire rep.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sets.

Hyperextension Bench or GHD Sit-Up

• How to Do It: Sit “backwards” on a horizontal hyperextension bench or GHD (glute-ham developer), facing upwards with your shins fixed under the pads and your legs relatively straight. Cross your arms over your chest and keep them in place to avoid swinging for assistance. Lean back slowly until your torso is almost parallel with the floor and you’re facing the ceiling. Contract your abs to curl your upper body into an upright position.
• Sets and Reps: 3 x 15
• Rest Time: 20 seconds between sets.

Cable Woodchop

• How to Do It: Attach a single handle to a high cable pulley. Stand sideways to the handle and grab it with both hands. Keeping your arms slightly bent, bring the handle down and across your body until it’s at your waist on the opposite side. Slightly twist your torso and crunch down towards the handle using your obliques (side ab muscles). Slowly return to the starting position. Perform all reps for one side before flipping your stance to work the other side.
• Sets and Reps: 3 x 10 per side.
• Rest Time: None

Machine Crunch

• How to Do It: Sit in a crunch machine and grab the handles above your head. Focus on contracting your abs by bringing your ribcage and pelvis together. Pause in the crunched position and squeeze your abs before returning slowly to the starting position.
• Sets and Reps: 3 x 10-15
• Rest Time: 20 seconds between sets.

Ab Workout at Home

Even in the smallest home gym, there are plenty of ways to get an effective ab workout. Exercise balls and resistance bands are convenient, space-saving staples.

All it takes is some creativity to create a great program. While basic bodyweight exercises are one option, increasing the challenge using the most simple equipment can deliver better results.

The Home Gym Ab Workout

This simple and effective at-home workout uses just an exercise ball and resistance bands for a serious ab session. This lets you work the abs with more intensity than basic bodyweight exercises and without breaking the bank on any specialized equipment.

Banded Crunch

• How to Do It: Wrap the center of a resistance band around a stable object around waist-height. Lie on the floor in front of the band and hold both ends near your shoulders. With your legs bent and feet flat on the ground, crunch your upper body to pull the band. Hold the top position for one second before returning down slowly.
• Reps and Sets: 3 x 10
• Rest: 20 seconds between sets.

Exercise Ball Leg Raise

• How to Do It: Lie on the floor with your arms flat and your hands next to your hips. Squeeze an exercise ball between your feet and calves. Lift your legs to raise the ball up and over your pelvis, then lower it close to the floor. Don’t allow the ball to touch the floor until the entire set is completed.
• Sets and Reps: 3 x 10
• Rest: 20 seconds between sets.

Banded Twist

• How to Do It: Secure a band to a stable, upright object around waist-height (heavy table, chest or dresser, etc.). Stand sideways to the band and grasp it, keeping your elbows by your sides bent at 90-degrees. With your hips and feet stationary, “pull” the band by twisting your upper body while actively contracting your obliques and abs for stability. Return to the starting position. Repeat all reps for one side before switching.
• Sets and Reps: 3 x 10 per side.
• Rest: None

Ab Workout for Functional Strength

Crunches and sit-ups are great for ab development, but they aren’t the only tools to use. Some lifters and athletes can benefit from more “functional” ab training — which translates to fewer static movements and more exercises that engage the core in motion. (1)

This requires a more “total-body” approach to training your abs. It not only will be a unique training experience, it’ll also force you to adapt to various angles not achieved through traditional strength training methods.

The Athlete’s Ab Workout

For a functional ab workout, you may need to shift your mindset on how to perform some of these movements. You’ll be coordinating stability, balance, and explosiveness to stimulate your abs in new and different ways.

This approach to ab training involves more than just your abs, which helps to carryover to strength in other exercises, while building a stronger complete core.

Plank

• How to Do It: Lie on the floor face-down, supporting your body on your elbows and toes. Maintain a straight line from your feet to your shoulders. Contract your abs and stabilize your entire midsection. Hold this position and maintain head-to-to tension for the duration of the exercise.
• Sets and Reps: Three sets of 30 seconds per set.
• Rest: 30 seconds between sets.

Medicine Ball Sit-Up Throw

• How to Do It: Sit on the ground in the top of a sit-up position with your knees bent, feet flat on the floor, and your upper body near your thighs. Have a partner stand two to three steps away holding a light medicine ball. Have them gently throw you the medicine ball. Catch the ball at chest-level, lower your upper body to the floor, and immediately reverse direction, coming up to toss the ball back to your partner.
• Sets and Reps: 3 x 8
• Rest: 30 seconds between sets.

Russian Twist

• How to Do It: Take a medicine ball and assume a sit-up position. Straighten your legs and pick your feet off the floor. Only your glutes should be touching the ground. Twist your upper body from side to side, touching the ball to the floor on repetition.
• Sets and Reps: 3 x 20 touches to the floor (10 per side).
• Rest: 60 seconds between sets.

Bodyweight Ab Workout

The great thing about ab workouts, unlike many other body parts, is that they’re easy to adapt to wherever you end up and can be done anywhere, anytime.

If you’re home, on the road, or even in the office, an ab workout is only limited by your imagination. You can get a lot done with no equipment.

The Bodyweight-Only Ab Workout

Some equipment can be useful, but you don’t need any “stuff” to get a good ab workout. The plan below allows you to train your abs directly and effectively wherever you may be.

Floor Crunch

• How to Do It: Lie on the floor with your knees bent at 90-degrees and feet flat on the floor. Cross your arms over your chest and slightly tuck your chin. Raise your upper body while keeping your lower back in contact with the floor. Squeeze at the top and then slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Partial Lying Leg Raise

• How to Do It: Lie on the floor and place your hands flat under your glutes to relieve pressure from your lower back. Keep a slight bend in your knees while slowly raising your legs up until they are about 45-degrees from the floor (roughly halfway to a vertical position). Slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Three-Way Plank

• How to Do It: Begin on the ground supporting your body on your elbows, forearms, and toes. Maintain a straight body position without sinking or arching your lower back. Hold for 20 seconds. Rotate to one side by shifting your weight to one shoulder and forearm and stacking your feet on top of each other. Don’t allow your hips to sink down. Hold the position for 20 seconds before rotating to the opposite side and holding for 20 seconds. Holding each position — center, one side, and opposite side — completes “one rep.”
• Sets and Reps: 3 sets of one rep.
• Rest: 30 seconds between sets.

Muscles of Your Abs

The abdominals are more than just the “six-pack abs” you might hope to see in the mirror. They consist of a group of muscles, some visible and some equally important below the surface. It’s important to know that the actual “six-pack” separation is determined by fibrous tissues, not any actual muscles, and they can’t be specifically trained.

This is why, no matter what exercises or diet are used, some people may not be anatomically capable of building six or eight separate abdominals. Regardless, hard training and a cleaned-up diet can help reveal how your own abs will look.

Rectus Abdominis

This muscle group is best known as the coveted six-pack (or eight-pack, if your genetics allow it) that plenty of people desire. It originates from your ribs to the front of your pelvis. It helps keep your body stable and brings your ribs and pelvis closer when contracted, like during the classic ab crunch or sit-up exercise.

Transversus abdominis

This muscle is found underneath the rectus abdominis and helps to stabilize the trunk. It’s an important postural muscle working to provide tension, stability, and support for the upper body. They also help to maintain internal abdominal pressure, which offers support for the spine.

External Obliques

This pair of muscles sit on each side of your rectus abdominus, above the hips. They run from the sides of your body towards your midline, working to rotate your trunk and “crunch” sideways, as well as stabilize your body during those types of twisting movements.

Internal obliques

This pair of muscles sit below the external obliques and also sit on the sides of your rectus abdominis. They also help rotate and twist your trunk, flex or “crunch” sideways, and provide overall stability.

All About Abs

Whether you have little to no equipment or you’re training at a traditional gym, hitting your abs is possible wherever you are, no matter your goal. All it takes is some discipline, organization, and a consistency. Follow these workouts and you’ll improve your abs in no time. But if you really want to see them shine, you’ll still need to clean up your diet.

References

1. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports medicine (Auckland, N.Z.), 36(3), 189–198. https://doi.org/10.2165/00007256-200636030-00001

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The Giants Live World Open seems to have already become a tentpole competition in strongman. This year, it will take place on August 6, 2022, at the Motorpoint Arena in Cardiff, Wales. Like last year’s event, the 2022 World Deadlift Championships (WDC) will also be a part of it as the competitors attempt to claim the title of top deadlifter in the world.

On May 5, 2022, the Giants Live organization revealed the 12-person lineup for this summer’s competition over their Instagram page. From the defending champion to more than a few worthy comers, here’s the current lineup as it stands.

2022 Giants Live Open & World Deadlift Championships Lineup

Here’s who will make their way to Wales in early August:

• Evan Singleton (United States) — Defending Champion
• Adam Bishop (United Kingdom) — 2021 Runner-up
• Oleksii Novikov (Ukraine) — 2021 Third place
• Mitchell Hooper (Canada)
• Ivan Makarov (Russia) — 2021 WDC Champion
• Gabriel Peña (Mexico)
• Rauno Heinla (Estonia)
• Gavin Bilton (United Kingdom)
• Asko Karu (Estonia)
• Pavlo Nakonechnyy (Ukraine)
• Peiman Maheripourehir (Iran)
• Wild card — Announced at a later date

 

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[Related: 2022 Giants Live Strongman Classic Reveals Lineup]

What to Expect

At the time of this writing, there is no confirmation of the format for this year’s competition. That said, the Giants Live World Open usually tasks the athletes to compete in five separate events.

The 2021 competition featured the Carry & Drag, Viking Press, Hammer Hold, Castle Stones, and of course — the Max Deadlift. The top-three finishers also typically earn automatic qualification for the following year’s World’s Strongest Man (WSM). In this case, that would be the 2023 WSM.

Evan “T-Rex” Singleton is the reigning champion of the Giants Live World Open. Powered by first-place performances in the Carry & Drag, where Singleton dragged 160-kilogram anchors in each hand in 27.38 seconds, along with the Viking Press, where he pressed 160 kilograms for 12 reps — the American athlete clinched the victory.

However, Adam Bishop and Oleksii Novikov were not far behind in second and third place, respectively. Bishop won the famed Castle Stones when he loaded five stones ranging from 100 to 180 kilograms in 18.81 seconds. He also garnered at least a top-three finish in four of the five events. Meanwhile, Novikov finished in the top three in three of the five events, most notably tying for second on the Max Deadlift with a pull of 453.5 kilograms (999.8 pounds)

With better results and strokes of luck this year, perhaps either of the two men can supplant Singleton.

As for the Max Deadlift — which again doubles as the WDC — Ivan Makarov returns to defend his title. The Russian athlete pulled 475 kilograms (1047.2 pounds) during the 2021 WDC — almost 10 kilograms more than the next best competitors. He will undoubtedly be a favorite to take home the title of top deadlifter again. The second-place deadlift featured a six-way tie with six successive pulls of 453.5 kilograms (999.8 pounds). Five of those athletes — Singleton, Bishop, Novikov, Gabriel Peña, and Pavlo Nakonechnyy — return this year.

One of them could end up closing the gap on Makarov.

 

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

A High Bar

The Giants Live organization has issued a wager to the athletes.

If anyone manages to deadlift the world record of 505 kilograms (1,113.3 pounds) during the WDC, they will receive $55,000. 2018 WSM champion Hafthor Björnsson holds the current world record with a pull of 501 kilograms (1,104.5 pounds) from the 2020 World’s Ultimate Strongman “Feats of Strength” series.

Krzysztof Wierzbicki (110KG) did pull 502.5 kilograms (1,107 pounds) in April 2022 — the heaviest filmed deadlift in history. Though, even if the pull occurred during a sanctioned competition, that deadlift would not count in strongman because Wierzbicki used a sumo stance. It also wouldn’t count in powerlifting because he used straps.

As far as other potential competitors for the WDC, Nick Best has petitioned Giants Live to let powerlifter Jamal Browner (110KG) participate. At the time of publishing, there is no word on the status of that request.

Whether anyone can break the top deadlift mark with a referee watching in early August is up in the air, but it certainly isn’t impossible.

The 2022 Giants Live World Open and World Deadlift Championships will take place on August 6, 2022, in Cardiff, Wales.

Featured image: @novikov_strong_wsm

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On May 5, 2022, the World’s Strongest Man (WSM) organization announced over their Instagram that Iranian strongman Peiman Maheripourehir will unfortunately not partake in the 2022 WSM on May 24-29, 2022, in Sacramento, California. Following the news of Maheripourehir’s withdrawal, Manuel Angulo was revealed as his replacement, rounding out the 30-person lineup.

Maheripourehir was last a fixture of the event during the 2018 WSM, and this year was to mark his return to the competition. According to an approximate translation of a since-removed story on Maheripourehir’s Instagram, he withdrew because of issues with his visa.

 

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[Related: 2022 World’s Strongest Man Events Released — Car Walk, Flintstone Barbell Return]

With Maheripourehir’s withdrawal, the 2022 WSM has now seen three separate dropouts in as many weeks. Mateusz Kieliszkowski stepped down in early April 2022, citing a leg ailment, while later that month, Rauno Heinla dealt with undisclosed complications following a staggering Silver Dollar deadlift.

As for Maheripourehir, his best-ever finish was a third-place result in the group heat during the 2017 WSM. The Iranian athlete had since grown increasingly stronger, notching a 492-kilogram (1,084-pound) deadlift in March 2021 — putting him on the verge of the highly exclusive 500-kilogram (1,102.3-pound) deadlift club. Alas, he’ll have to wait at least another year before putting some of his new power on display in a WSM again.

Strongman Manuel Angulo will take Maheripourehir’s place on the 2022 WSM roster. It will be the WSM debut for the 45-year-old Chilean athlete.

Here is the updated 2022 WSM lineup with Maheripourehir’s withdrawal:

2022 WSM Roster, Updated

1. Tom Stoltman (United Kingdom) — Reigning WSM Champion
2. Brian Shaw (United States) — 2021 WSM 2nd place
3. Maxime Boudreault (Canada) — 2021 WSM 3rd place
4. Mitchell Hooper (Canada)
5. Pavlo Kordiyaka (Ukraine)
6. Rob Kearney (United States)
7. Gabriel Peña (Mexico)
8. Kelvin de Ruiter (Netherlands)
9. Kim Ujarak (Greenland)
10. Mark Felix (United Kingdom)
11. Pa O’Dwyer (Ireland)
12. Shane Flowers (United Kingdom)
13. Jean-Stephen Coraboeuf (Australia)
14. Bobby Thompson (United States)
15. Aivars Smaukstelis (Latvia)
16. Adam Bishop (United Kingdom)
17. Evan Singleton (United States)
18. Eythor Ingolfsson Melsted (Iceland)
19. Konstantine Janashia (Georgia)
20. Charles “Trey” Mitchell (United States)
21. Mika Törrö (Finland)
22. Manuel Angulo (Chile)
23. Luke Stoltman (United Kingdom)
24. Bobby Thompson (United States)
25. Kevin Faires (United States)
26. Nedžmin Ambešković (Bosnia and Herzegovina)
27. Gabriel Rheaume (Canada)
28. Martins Licis (United States)
29. Gavin Bilton (United Kingdom)
30. Oleksii Novikov (Ukraine)

 

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[Related: 2022 Giants Live Strongman Classic Reveals Lineup]

A Tall Task

While he might not be the biggest name on paper, Angulo will enter the 2022 WSM with high hopes. He most recently featured in an international competition during the 2021 Official Strongman Games while competing in the Master’s Men Over 40 division. Angulo missed the cut for that event’s finals, while the legendary Žydrūnas “Big Z” Savickas was the eventual winner.

In his WSM debut, Angulo faces tall odds amidst a stacked field. Some of the more notable names include defending champion Tom Stoltman, 2020 victor Oleksii Novikov, 2019 champ Martin Licis, and four-time winner Brian Shaw. An underdog like Trey Mitchell could also surprise the top contenders. All that said, it’s undoubtedly an excellent development for Angulo, who will assuredly try to make some noise.

The 2022 World’s Strongest Man will take place on May 24-29, 2022, in Sacramento, CA.

Featured image: @peiman.maheri.wsm on Instagram

The post Strongman Peiman Maheripourehir Withdraws From 2022 World’s Strongest Man, Manuel Angulo Steps In appeared first on Breaking Muscle.