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The first day of Individual competition at the 2022 NOBULL CrossFit Games is in the books. Ricky Garard and Mal O’Brien lead the respective Individual divisions with 270 points each and sit in first place after three events. Reigning Fittest Man on Earth® Justin Medeiros and 17-year-old rookie Emma Lawson are in second place, and Jonne Koski and Arielle Loewen are in third, respectively. 

 

 

 

 

 

 

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[Related: How To Do The Bulgarian Split Squat for Leg Size, Strength, and Mobility]

The competitors began their day at 10 a.m. Eastern time in Madison, WI. They were active for the most part, save for a rain and lightning delay that pushed Individual Event Two — the “Shuttle to Overhead” — to Thursday, August 4. Thursday was initially intended to be a rest day for both Individual divisions and the Teams. 

2022 CrossFit Games Individual Leaderboard

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

Here is the leaderboard of the top 10 Individual athletes in both divisions after the first day of the 2022 CrossFit Games. 

Men

1. Ricky Garard [Australia] — 270 points
2. Justin Medeiros [USA] — 258 points
3. Jonne Koski [Finland] — 243 points
4. Patrick Vellner [Canada] — 237 points
5. Roman Khrennikov [Russia] — 231 points
6. Lazar Dukic [Serbia] — 231 points
7. Björgvin Karl Guðmundsson [Iceland] — 211 points
8. Nick Mathew [USA] — 200 points
9. Noah Ohlsen [USA] — 198 points
10. Uhldis Upenieks [Latvia] — 192 points

Women

1. Mallory O’Brien [USA] — 270 points
2. Emma Lawson [Canada] — 243 points
3. Arielle Loewen [USA] — 237 points
4. Kristi Eramo O’Connell [USA] — 228 points
5. Haley Adams [USA] — 225 points
6. Alexis Raptis [USA] — 219 points
7. Danielle Brandon [USA] — 213 points
8. Tia-Clair Toomey [Australia] — 209 points
9. Kara Saunders [Australia] — 207 points
10. Rebecca Fuselier [USA] — 183 points

 

 

 

 

 

 

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[Related: 2022 CrossFit Games Team Division Results]

Event One Results — “Bike to Work”

For time:

• 75 Toes-to-Bars
• Five-mile Bike
• 75 Chest-to-Bar Pull-Ups
• Five-mile Bike

Time limit: 50 minutes

The opening event for the Individual Men and Women saw the athletes use a Trek bike with all-terrain tires. They left North Park and rode five laps around a one-mile course. A time limit of 50 minutes meant this event was more about maintaining a steady and consistent pace before completing the requisite toes-to-bars and chest-to-bars. 

Saxon Panchik, Lazar Đukić, Danielle Brandon, and Elena Carratala Sanahuja each did not complete all five laps and were given penalties on the scoreboard accordingly. The time equivalent to the slowest lap was added to their respective final scores. 

Editor’s Note: There was a mix-up regarding the number of laps several athletes finished. The overall leaderboard may change with a further review that could penalize some athletes. 

Here are the top five in both divisions for Event One:

Individual Women

1. Haley Adams — 38:23.74
2. Tia-Clair Toomey — 38:26.64
3. Emma Lawson — 38.30.48
4. Alexis Raptis — 39.01.04
5. Laura Horvath — 39.01.25

Individual Men

1. Ricky Garard — 36:47.61
2. Jonne Koski — 36:49.34
3. Justin Medeiros — 36:53.65
4. Jeffrey Adler — 37:06.17
5. Spencer Panchik — 37:17.00

On the Women’s side, Haley Adams, reigning five-time Fittest Woman on Earth®, Tia-Clair Toomey, and Lawson eventually paced ahead of the field. While Toomey finished more pull-ups and got to the final bike ride first, Adams stayed tight to Toomey as both lapped several groups of athletes riding a little slower. Adams would pull ahead, maintain a dominant position, and claim her first career event win at the CrossFit Games with a time of 38:23.74. Toomey finished second, while Lawson had a third-place result. 

 

 

 

 

 

 

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[Related: How to Do The Kettlebell Swing for Explosive Power, Strength, and Conditioning]

On the Men’s side, Medeiros, Koski, and Lazar Đukić traded the lead during the pull-ups, but Koski made it to the bike first. This was when part of the rain began to fall on the contest. Koski would eventually pull away by 22 seconds before a group he disguised himself in drafted off of his presence. At around this time, Spencer Panchik and Đukić came into the arena crossing the finish line, but they had skipped an entire lap. Koski would then cross the finish line behind Garard, who also may have skipped a lap with Medeiros not far behind. 

After reviewing the confusing situation, Panchik and Đukić were penalized for not finishing all five laps. Meanwhile, Garard was named the winner with a time of 36:47.61 ahead of Koski. It was determined that Garard didn’t skip a lap. 

Event Three Results — “Skill Speed Medley”

Quarterfinal Round:

• Pegboard Ascents — Men: Three ascents | Women: Two ascents
• 75 Unbroken Single-Unders
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course

Semifinal Round:

• Strict Pegboard Ascents — Men: Two ascents | Women: One ascent
• 50 Unbroken Double-Unders
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course (Pirouette Start)

Final Round:

• One Strict Pegboard Ascents
• 25 Double-Unders Cross Overs
• 10 Unbroken Pistol Squats (Left)
• 10 Unbroken Pistol Squats (Right)
• Handstand Walk Course (Low Start)

Time limit: Three minutes

Event Three was the defacto second Individual event of the CrossFit Games with the postponement of Event Two because of weather delays. Despite the confusion of Event One, Event Three went off on schedule without a hitch. Emily Rolfe withdrew from the competition after Event One, leaving 39 Individual Women and 40 Individual Men to compete in Event Three. 

Here are the top five in both divisions for Event Two:

Individual Women

1. Danielle Brandon
2. Rebecca Fuselier
3. Emma Lawson
4. Elisa Fuliano
5. Mal O’Brien

Individual Men

1. Nick Mathew
2. Guilherme Malheiros
3. Justin Medeiros
4. Pat Vellner
5. Ricky Garard

 

 

 

 

 

 

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[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

On the Men’s side, Ohlsen used his gymnastics proficiency to pace ahead of the field with a time of 2:01.96. The SemiFinal, featuring the top 20 men, saw a back-and-forth between Ohlsen, Garard, and Medeiros. Garard would eventually take the lead with a strong showing in the pistol squats and handstand walk to a first-place time of 1:59.97. Once the Final came around, an early slip on the pegboard cost Medeiros a significant portion of time. Matthew would reach the jump ropes first with a time of 2:14.28, winning the event. Malheiros finished in second at 2:48.93. 

 

 

 

 

 

 

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[Related: How To Do the Goblet Squat For Lower Body Size and Mobility]

Event Four — “Elizabeth Elevated”

21-15-9-9-9 reps for time of:

• Squat Cleans
• Dips with Parallel Bar Traverses

Time cap: Women — 12 minutes, Men — 10 minutes

Women: 95-pound cleans | Men: 135-pound cleans

Event Four, entitled “Elizabeth Elevated,” — where the athletes completed squats and dips — closed out the first day of the CrossFit Games for Individual competitors. 

Here are the top five in both divisions for Event Four:

Individual Women

1. Arielle Loewen — 10:17.06
2. Kara Saunders — 10:31.72
3. Mal O’Brien — 10:33.77
4. Kristi Eramo O’Connell — 10:37.31
5. Emma McQuaid — 10:42.96

Individual Men

1. Pat Vellner — 8:42.16
2. Björgvin Karl Gudmundsson — 9:20.11
3. Colten Mertens — 9:24.49
4. Noah Ohlsen — 9:39.12
5. Uldis Upenieks — 9:46.81

 

 

 

 

 

 

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[Related: How To Do the Bent-Over Barbell Row for A Bigger, Stronger Back]

On the Women’s side, in the fourth heat, Arielle Loewen took the lead ahead of Toomey and O’Brien with a solid performance on the parallel bars. In the second round, Loewen surged ahead of Toomey, who fell back to fifth place in the heat. With three reps left at the 10-minute mark, Loewen had to beat Kara Saunders’ time of 10:31.72 from the third heat. She did so, winning the first Games event of her career with a time of 10:17.06. O’Brien finished third overall (10:33.77).

On the Men’s side, once again in the fourth heat, Pat Vellner charged ahead of Garard and Roman Khrennikov after the end of the second round of nine. Vellner had a minute and a half to spare when he reached the final round of dips, having already matched Björgvin Karl Gudmundsson’s best time, who competed in the third heat. Vellner won the event with a time of 8:42.16. Gudmundsson (9:20.11) and Mertens (9:24.49) took second and third place, respectively. 

 

 

 

 

 

 

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[Related: How To Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes]

Day Two is Next 

Thursday, August 2, 2022, was originally intended as a rest day for the Individual and Team athletes. However, due to a rain delay, Event Two (the “Shuttle to Overhead”) will take place after the opening ceremonies for the Age Group and Adaptive Divisions — who will start their portion of the competition. There are 10 events left for the Individual athletes to run throughout the rest of the competition. After Day One, the Individual podium in both divisions looks relatively open for any athlete to seize a promising opportunity over the rest of the weekend. 

Featured image: @malobrien_ on Instagram

The post 2022 CrossFit Games Day One Results appeared first on Breaking Muscle.

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In the gym, simple training does not always mean easy training. Some of the most simple-looking exercises can be the most challenging, as well as the most beneficial. Many lifters are familiar with the basic squat movement and the lower body benefits it delivers. But squatting with a barbell isn’t the only option.

Many lifters overlook the seemingly simple goblet squat, presuming it’s too easy to deliver results or that the exercise is more useful for beginners than experienced lifters. Both are wrong.

The goblet squat can improve upper back strength, build hip and ankle mobility, deliver an intense core workout, and create a deep muscle-building burn in your quads and glutes that will make you equally love and hate this exercise. Here’s how to do it.

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

How to Do the Goblet Squat

Although this is predominantly a lower body exercise, what’s happening with your upper body is also important. Holding the weight in a strong position will allow your upper body to remain stable while your legs do the lion’s share of the work.

Step 1 — Secure the Weight and Set Your Stance

Use both hands to lift a kettlebell or use a dumbbell by holding the weight plates on one end. Bend your arms and allow the weight to sit under your chin. Pull your elbows tight into your body for a strong upper back position. Create tension in your core to ensure a neutral spine.

Position your feet slightly wider than hip-distance apart. Turn your toes slightly outward, no more than 45-degrees, to allow a healthy knee position.

Form tip: Imagine holding a towel between your arms and torso to maintain a tight elbow position, which supports the weight and engages your upper back. To fine-tune your stance, jump before picking up the weight. Your feet will naturally find a position for a safe landing. That is a stable position for the squat.

Step 2 — Squat Straight Down

With the load in front of your body, it’s easier to keep your torso vertical during the squat, which makes it more knee-dominant than hip-dominant (this affects muscle recruitment and emphasizes your quadriceps).

Allow your hips to travel down while your knees reach forward over your toes. Your elbows will fall between your thighs as you reach the bottom position. Keep your torso stacked over your hips to achieve a longer range of motion and more core engagement. Leaning forward can stress your lower back. Keep your weight distributed over your midfoot without rising onto your toes or excessively pressing through your heels.

Form tip: In the bottom position, the forward angle from your ankles to knees should be similar to the forward angle from your hips to shoulders. This optimizes power and muscle recruitment without excessive joint strain.

Step 3 — Stand Up to Lockout

Push down into the floor with your whole foot to stand straight up. Maintain your torso stacked over your hips. Don’t exaggerate a hip thrust as you reach the top of the movement. Hold the weight securely. Don’t relax your arms as you drive with your legs and don’t press the weight up.

Exhale steadily through pursed lips as you stand up. Finish fully exhaling at the top to maintain intra-abdominal pressure and increase core stability.

Form tip: The more you push down into the floor, the more hip extension you’ll create at the top of the movement. For an extra burn, keep pressing into the floor at the top of the rep to maximize muscle tension.

Goblet Squat Mistakes to Avoid

Make sure you get the most bang for your buck when performing the goblet squat. Although this exercise may look simple, there are a few things you want to avoid.

Not Using a Full Range of Motion

Achieving a full range of motion may look different person to person, depending on their individual limb lengths and mobility, but you find the best muscle-building stimulus when utilizing the greatest range of motion possible. (1)

 

 

 

 

 

 

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One of the most common mistakes is hinging the hips far back before squatting, like you’re doing a powerlifter’s back squat. This prevents you from reaching a significant squat depth and it can short-change muscle recruitment.

You might’ve heard that your knees should never go over toes when squatting. That’s incorrect. Letting your knees move over your toes is the only way to safely get to the bottom of the squat.

Avoid it: To get a full range of motion with the goblet squat, focus on achieving a deeper knee bend instead of just pushing your hips back. You may need to gradually build up your tolerance and mobility to reach full depth because your body is building strength as it explores new ranges of motion. 

Standing with Your Butt First

A common problem when transitioning into the standing position is letting your hips rise first. When this happens, your glutes go into the air and the weight, along with your torso, tip forward. As you can visualize, this ends up looking like some kind of exotic dance maneuver and is sometimes referred to as a “stripper squat.”

This forward-body position places more stress on the lower back and turns the movement into a hip dominant movement, requiring your hamstrings and glutes to complete the lift. Not only can your lower back get strained, but your quadriceps muscles are left out of the movement.

Avoid it: Pause for one or two seconds at the bottom of each rep to make sure you’re in a good position to drive up. Focus on keeping the weight tight to your body and maintain a fully engaged upper back to stay vertical as you stand up.

Benefits of the Goblet Squat

The goblet squat trains the fundamental squat pattern which improves size, strength, and mobility throughout the lower body. Here are more details about using the goblet squat.

More Muscle

Taking muscles through a long range of motion is an important factor for muscle hypertrophy and there are not many better exercises than the goblet squat when it comes to squatting deep. This movement sets you up for leg-building success. Right now, thick thighs and well-built glutes are the new “abs and biceps” for many people, and the goblet squat can help.

Better Mobility

The goblet squat can help improve mobility in your ankles, hips, and upper back. Holding the weight in front of your body shifts our center of mass backwards. Shifting the weight back allows the ankles to work through a longer range of motion throughout each rep.

Taking any joint through more range of motion while under load is going to improve your mobility more effectively than any static drill or foam rolling.

Muscles Worked by the Goblet Squat

Like many leg exercises, the goblet squat works a number of muscle groups in the lower body including the quadriceps, glutes, adductors, and hamstrings.The unique position of the weight also works your core more significantly than other squat variations.

Quadriceps

The quadriceps are made up of separate heads that work together — the vastus lateralis, vastus intermediate, vastus medialis, and rectus femoris. The upright torso position and long range of motion at the knees and hips significantly recruits the quadriceps to straighten your legs (knee flexion).

Adductor Magnus

This muscle on the back of the thigh is recruited most when performing a large amount of hip flexion (bending at the hips). Although it primarily works when moving laterally, it’s highly activated during the goblet squat as the muscle helps to initiate hip extension from the bottom position, before the glutes come to the party closer to full extension. (2)

Glutes

One of the main functions of the glutes is hip extension, straightening the leg in line with the upper body. When performing a goblet squat through a long range of motion, your legs go through greater hip flexion. The more hip flexion performed, the greater the opportunity to work the glutes.

Core

Your core is composed of a number of different muscles including the transverse abdominals, the rectus abdominis, and the obliques. Each muscle performs a different action on the torso — creating stability, preventing rotation or collapsing, and maintaining intra-abdominal pressure to reduce lower back strain.

To successfully target and strengthen these muscles, be sure to maintain positions where your head, torso, and pelvis are all stacked. The goblet squat allows you to find and drill that position.

Who Should Do the Goblet Squat

The goblet squat can be performed by any individual whether they are a beginner, intermediate, or advanced lifter. It can be a great exercise for hypertrophy, fat loss and body composition changes, and also athletic development.

Training for Fat Loss and Improved Body Composition

The goblet squat can be an effective movement for improving body composition. The exercise takes muscles through a long range of motion, which is good for maintaining and/or improving lean muscle mass during a dieting phase.

This specific movement doesn’t require a lot of axial loading (compression stress on the spine) which can be more common with other squat variations. This makes it easier to perform the goblet squat more frequently and consistently with good form.

Athletic Training

For general sports athletes, strength is underrated. Some are still worried about becoming “muscle-bound.” But athletes also don’t need to become dedicated bodybuilders, so it’s important to have a good mix of exercises where they can focus on building basic strength, while also including exercises like the goblet squat where they can maintain functional positions while moving and creating force.

Athletes can also vary the programming of the goblet squat, manipulating load and volume for more strength or hypertrophy, or performing the exercise with lighter loads and a slower tempo (rep speed) for more of a core challenge.

Hypertrophy 

The goblet squat can be a good option for hypertrophy (muscle growth) because the exercise takes muscles through a long range of motion. However, the goblet squat will eventually be limited by how much weight you can hold.

If or when this happens, the goblet squat would still be useful as an “accessory” movement performed later in the workout when your leg muscles are pre-fatigued from other training, instead of using the goblet squat as main lift.

How to Program the Goblet Squat

Like many exercises, the goblet squat can be programmed differently depending on your goals. Here are a few of the most effective ways to program the goblet squat.

Moderate-to-Heavy Load, Lower Repetition

There are two very effective ways to program the goblet squat with relatively heavy loads. The first is using EMOM (every minute on the minute), where you perform five or six reps at the start of each minute and rest for the remaining time, repeated for six or seven total minutes. The accumulation of fatigue will increase the intensity significantly, especially in rounds three through six.

The other option is to use tempo training — the speed at which you perform the exercise. Tempo is normally expressed using a series of four numbers, each number representing a section of the rep. For example, 4-2-1-0 would indicate four seconds on the way down, two seconds paused in the bottom position, one second to return up, and zero seconds in the top position before the next rep.

Lighter Load, Higher Repetition 

The goblet squat can be used as a good pre or post-exhaust on a leg day, performed immediately before or after another leg exercise. Two or three sets of 12 to 15 reps work well for this. Because it only requires one weight, it can also be used as a convenient and efficient part of a circuit where you can move quickly with minimal rest in between multiple exercises. 

Goblet Squat Variations

There are a few variations of the goblet squat that you can alternate between during different phases of your training, for specific benefits beyond the basic movement, and/or to give you some general training variety.

Heels-Elevated Goblet Squat

Some gyms have a solid heel wedge device or you can place small plates under your heels. If you’re at home or in a garage gym, you could roll up an exercise mat or use a thick book. This is a really great way to learn the general movement pattern because the angle encourages you to keep your torso upright. Because it’s easier to keep your body stacked, you’ll likely feel this a lot more in your core, as well as your legs. 

The elevated heel position increases quadriceps recruitment due to the altered leg angle. The higher heel position can also act as assistance for lifters with poor ankle mobility, allowing them to reach a lower squatting position than standing flat on the floor.

B-Stance Goblet Squat

The “b-stance” is a unique position where one foot is set in pace and the other is shifted back slightly,  acting as a kickstand for balance. This is a great way to introduce single-leg training, as it offers the benefits of unilateral (single-leg) training such as addressing muscle discrepancies, but it also doesn’t require as much balance or coordination as more challenging single-leg exercises.

The B-stance goblet squat shouldn’t turn into a lunge. Instead of taking a full step backwards, set one foot very slightly back — having the toes of one foot roughly in line with the heel of the other foot.

Goblet Squat Alternatives

Front Squat

The front squat can be a highly effective alternative to the goblet squat. Holding a barbell across the front of your shoulders allows potentially heavier loads than the goblet squat, which can contribute to greater strength gains.

The front squat can be performed with a similar range of motion and develops muscle and mobility similar to the goblet squat.

Step-Up

The step-up starts from a position of hip flexion, rather than starting in a standing position and descending into a squat, which makes it a good alternative if you experience discomfort during hip flexion.

The step height can also be adjusted to accommodate any mobility limitations. It can be difficult to increase load on this exercise because of the total-body challenge and balance requirements, but it still delivers a very big bang for the buck.

FAQs

Why can’t I lift as much weight with the goblet squat compared to a barbell back squat?

This is a very common situation and it comes down to muscle recruitment and leverage. The barbell back squat is often more of a hip-dominant movement with relatively less range of motion, which allows you to move more total weight. Because the bar is supported across your upper back and shoulders during a back squat, it  removes the limitation of holding the weight in your hands.

The back squat can be a better choice specifically for strength gains, but for general improvements in body composition and athletic development, the goblet squat could be the more favorable choice.

How many times per week should I do goblet squats?

The goblet squat puts the body through less axial stress and loading (compression of the spine) compared to various barbell squats, so you could perform the goblet squat more frequently — two to three times per week.

If you are performing the exercise multiple times per week, vary the programming in each workout to get a range of training stimuli. For example, perform higher reps in one session, use different tempo in the next workout, and use a variation like B-stance goblet squats in the last workout of the week.

Life is Full of Ups and Downs. We Call Them Squats.

Maturing in fitness is realizing that there is no “best” exercise. A well-rounded lifter should eventually want to develop a list of effective movements they can perform very well. Include the goblet squat and its variations in your routine, and you should find that progressing with one movement carries over to improve other squat exercises. Never underestimate the simple goblet squat. It is simple, but not easy.

References

1. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559
2.  Keitaro Kubo, Toshihiro Ikebukuro, Hideaki Yata, Effects of squat training with different depths on lower limb muscle volumes – https://www.ncbi.nlm.nih.gov/pubmed/31230110

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The 2022 NOBULL CrossFit Games are underway. Day One of the Team competition kicked off August 3, shortly after the Individual competition earlier in the day. Team events will take place on August 3, 5, 6, and 7, with multiple events (or “workouts”) programmed throughout each day. August 4 will be a brief but much-needed day of rest.

Here are the results for the Team Division from the 2022 NOBULL CrossFit Games in Madison, WI.

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

2022 CrossFit Games Teams Division Top 5

1. 8th Day CrossFit Black [USA] — 100 points
2. CrossFit Oslo Purple Red [Norway] —95 points
3. CrossFit Taranis LifeTree [Canada] — 90 points
4. CrossFit 2150 Team Norce BL [Norway] — 85 points
5. Rhapsody CrossFit [USA] — 80 points

Biker Bob Results

The Team Division’s first event was “Biker Bob” — three rounds of multiple events performed for time. Each four-person team first needed to push a 667-pound “bob”-sled down a field length.

The teams then split into two mixed male-female pairs, with one pair performing a one-mile bike ride while the other male-female team pushed the sled 252 feet before immediately performing 30 synchronized toes-to-bar lifts. When the first team returned from the bike ride, each pair switched to perform the opposite event.

After the third round of toes-to-bar, all four members again pushed the sled to the finish line. The entire event had a maximum time limit of 40 minutes.

First Heat Top 5

Team 8th Day CrossFit Black — consisting of husband and wife pair Michael and Heather Paas, Ryan Schafer, and Zoe Jones — narrowly took the lead with their chance at the first event. It’s the Michigan-based team’s second appearance at the CrossFit Games.

1. 8th Day CrossFit Black [USA] — 28:02.78
2. CrossFit Oslo Purple Red [Norway] — 28:10.25
3. CrossFit Taranis LifeTree [Canada] — 29:13.19
4. CrossFit 2150 Team Norce BL [Norway] — 29:51.15
5. Rhapsody CrossFit [USA] — 30:04.82

Second Heat Results

The event is currently experiencing a weather delay. Results will be updated as they become available.

1. CrossFit OverTake Team [USA]
2. CrossFit Yas Black [United Arab Emirates]
3. CrossFit Sarpsborg [Norway]
4. CrossFit Oslo Blue Navy [Norway]
5. CrossFit Invictus [USA]
6. CrossFit Zarautz [Spain]
7. Kamo Athletics CrossFit [USA]
8. CrossFit OBA [USA]
9. KT CrossFit [Russia]
10. CrossFit EXF [Australia]
11. CrossFit Omnia Black [USA]
12. CrossFit Portti [Finland]
13. CrossFit Mayhem Independence [USA]
14. CrossFit Rejkjavik [Iceland]
15. CrossFit Selwyn [Australia]
16. CrossFit Mayhem Freedom [USA]
17. CrossFit Urban Energy [Australia]
18. CrossFit Pro1 Montreal [Canada]

Featured Image: Courtesy of Barbell Stories

The post 2022 CrossFit Games Team Division Results appeared first on Breaking Muscle.

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We suffer from an epidemic of stiff ankles. And, because mobility comes before strength—and indeed is necessary for true strength—we have weak ankles. Don’t believe me? Stand up right now. Aim your feet straight ahead. Toes straight. Don’t flare them out. Put your feet close together. Not touching, but almost. Squat down, keeping your heels on the ground.

Can you do it? Can you hold a full squat at the bottom with heels down and a fairly straight back, or do you start toppling over? Do your feet inadvertently flare outward at 45 degree angles to accommodate your stiff ankles? Is your lower back beginning to cramp? Do you have to go onto your toes to hit bottom?

If you’re not close to getting a toes straight, feet together, heels down full squat without your back seizing up, you need to work on your ankle mobility.

Don’t feel bad. You aren’t alone. As I said, it’s an epidemic for several reasons:

• Everyone sits, almost no one squats. No one is going into deep ankle dorsiflexion (angle between foot and ankle decreasing).
• Everyone wears shoes with prominent heels that force their ankles into permanent plantarflexion (angle between foot and ankle increasing).
• Everyone walks along flat linear paths (sidewalks, roads, hardwood flooring), almost no one moves through terrain of varied topography, across uneven surfaces, up and down slopes, across stones.

Luckily, there’s a lot you can do to fix the problem. Here are exercises to help you regain ankle strength and mobility.

Incline or wall calf stretch

Tight calves lead to tight ankles. First things first, you stretch them. Best calf stretch around is to either put your foot up on a wall or on an incline slope (hill, or even one of these dedicated calf stretch boards) and then press your hip into the stretch.

Press your hip forward and hold it for 5 seconds, making sure to flex your calf as hard as you can deep into the stretch. When it gets easier, press farther forward. Repeat until you can’t stretch it any more.

Do this with both straight knee and a flexed knee to target different calf muscles.

Ankle dorsiflexion stretch with hip extended

Most of us worry about training ankle dorsiflexion with our hip in flexion. Like if we’re at the bottom of a squat or lunge, our hips are flexed (bent) and our ankles are dorsiflexed (shortened angle between foot and ankle). But it’s also important to work on ankle dorsiflexion mobility when our hips are in extension (standing straight up), like when we’re walking or running.

A real nice way to do it is to do the classic calf stretch mentioned above on one foot combined with the other foot up on a chair in front of you with the foot turned inward.

Feel that stretch and turn your hips toward the middle to really feel even more and hit different strands of the calf. Hang out in the stretch for 30 seconds to a minute, then switch sides.

Deep knees over toes split squats

Hitting deep ankle dorsiflexion is one thing. Hitting it while loading up the tissues with resistance is another—and dorsiflexion under load is far more applicable to every day life, high intensity athletic movements, and weight lifting. The deep knee over toe split squat is a safe way to load that dorsiflexion.

Reach one foot far behind you and then lower yourself into a deep split squat, pressing forward until your knee goes way over the toes. Press back and up to return upright (foot still way behind you), and repeat. Really feel that stretch as your knee goes beyond your toes and your ankle hits deep dorsiflexion.

Start doing these unloaded, then, once you’re good at balancing and hitting the desired range of ankle motion, start loading weight onto it to train and engrain the movement pattern. The safest way is to hold some dumbbells in your hands or wear a weighted vest.

Tibia raises

Sometimes you’re stiff and immobile because you’re weak—because the muscles that support the motion you seek can’t handle the loads. The tibia is the front (anterior) part of your lower leg that controls ankle dorsiflexion, and almost no one trains it consciously. Enter the tibia raise.

You can do tibia raises either by holding a dumbbell between your feet, slipping light kettlebells over your feet, using a resistance band, or using a tibia trainer.

Whichever piece of equipment you use, the key is to sit on a bench with your legs out in front of you, or stand upright, and perform weighted dorsiflexion—dorsiflex against resistance.

1. Start with your toes pointed straight ahead with the weight/band/tibia trainer resting on your feet, ankle in plantar flexion.
2. Bring your toes up toward your face (dorsiflexion).
3. Hold for a half second, then slowly lower the weight back to plantar flexion.
4. Repeat.

Lacrosse ball foot rolls

Another common yet non-intuitive circular cause of tight ankles is a tight mid foot and collapsed arch. The middle of your feet get stiff to compensate for the tight ankles, your arches collapse to allow ankle movement despite the tightness, and the effects reverberate back and forth making everything worse.

A simple way to help break the cycle is to stand on a lacrosse ball and roll around your mid foot, helping reduce neuromuscular adhesions and clear up space to allow better movement through the foot and arch. Roll around on the ball for 5 minutes per foot while articulating your feet and toes, putting as much weight onto the ball as you can handle, then try doing the squat test from the beginning of this article. It should improve things.

Freestyle ankle angle exploration

There isn’t a good way to describe this one, so I’ll just link to a great video of someone doing it. It’s an exploration of all the different angles your ankles can hit. You’re rolling onto the sides, then back onto the other sides. You’re going up on your toes then back on your heels. You’re pivoting every which way. You’re doing everything an ankle can do while standing.

Note which angles feel stiffer and more restricted, then target those with your stretches and mobility work. These are the formal exercises you should be doing to improve ankle strength and mobility, but the foundation has to be consistent movement through those ranges of motion. You also need to be

• Walking every day: do this along varied surfaces and textures such as slopes, sand, stones, and dirt paths that put your ankle through different angles
• Squatting: practice this both as exercise and as a resting position
• Playing: movement games and sports place unique and spontaneous demands on your ankle range of motion

Most of all, just move constantly and consistently throughout the day. Motion is lotion, as they say. Take care, everyone, and let me know down below what your favorite ankle movements are.

The post Ankle Mobility and Strengthening Exercise appeared first on Mark’s Daily Apple.

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On August 2, 2022, strongwoman Lucy Underdown set out for what was supposed to be a routine deadlift training session. Instead, as the athlete said she was “feeling in good form” after a few reps, Underdown eventually deadlifted 302.5 kilograms (667 pounds). The strength mark unofficially exceeds Underdown’s own Strongwoman Open Deadlift World Record by 2.5 kilograms (5.5 pounds). 

An Open competitor, Underdown possesses the official World Record figure with a pull of 300 kilograms (661.4 pounds) at the 2021 UK’S Strongest Man contest. Underdown made a special appearance in the Men’s competition to set the record and became the first strongwoman to deadlift at least 300 kilograms. 

 

 

 

 

 

 

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A post shared by Lucy Underdown (@lucyunders_strongwoman)

[Related: How To Do The Bent-Over Barbell Row For A Bigger, Stronger Back]

Underdown completed her deadlift using a conventional stance and lifting straps while wearing a lifting belt. Seeing how she’s a professional strongwoman, Underdown used what would be a legal hitch to rest her loaded barbell on her thighs for a moment before completing the pull. 

Underdown’s official record mark is the second-heaviest by a Woman’s athlete in history (powerlifting or strongwoman). Powerlifter Becca Swanson (+90KG) holds the all-time heaviest deadlift with an equipped pull of 315 kilograms (694.5 pounds) at the 2005 World Powerlifting Congress (WPC) WPO European SemiFinals. Powerlifter Tamara Walcott (+90KG) possesses the third-heaviest deadlift of all time with a 290-kilogram (639.3-pound) raw pull at the 2022 World Raw Powerlifting Federation (WRPF) American Pro. 

Notably, powerlifters like Swanson and Walcott cannot use lifting straps and cannot hitch the weight on their thighs at any time.

 

 

 

 

 

 

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A post shared by Lucy Underdown (@lucyunders_strongwoman)

[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

Underdown at a Glance 

Underdown has only been a competitive strongwoman for the better part of two years. Yet she’s already one of the sport’s elite athletes with just three competitions to her name. 

According to Strongman Archives, Underdown finished in seventh place in her first career contest at the 2020 Arnold Amateur Strongwoman World Championships. While she hasn’t won any of her three competitions to date, Underdown has finished on the podium twice — two consecutive bronze medal results in the annual UK’s Strongest Woman competition (2021-2022). Donna Moore won the 2021 edition, while Rebecca Roberts came out on top in 2022. 

Per her social media, Underdown will next compete at the 2022 Britain’s Strongest Woman competition. That will occur on August 14, 2022, in Doncaster, England. Underdown has not confirmed her goal is to surpass her deadlift World Record at the competition. Nonetheless, her recent training achievement makes it clear she could extend her mark while also potentially capturing the first victory of her growing career. 

Featured image: @lucyunders_strongwoman on Instagram

The post Strongwoman Lucy Underdown Deadlifts Unofficial World Record of 302.5 Kilograms (667 Pounds) in Training appeared first on Breaking Muscle.

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The 2022 NOBULL CrossFit Games are back! From Aug. 3-7, hundreds of athletes across 27 divisions will flock to Madison, WI, to compete for the title of Fittest on Earth®. 

Below, you’ll find the results for the Individual competitors, which will be updated in real-time. 

2022 CrossFit Games Leaderboard

Editor’s Note: On Feb. 24, 2022, CrossFit released a statement in which they said they would not recognize the governments of Russia or Belarus throughout the 2022 season. As a result, CrossFit has removed Russian and Belarusian flags and names from the profiles of Individual and Team competitors.

Men

• Will Moorad [USA]
• Tudor Magda [USA]
• Travis Mayer [USA]
• Timothy Paulson [USA]
• Spencer Panchik [USA]
• Saxon Panchik [USA]
• Samuel Kwant [USA]
• Noah Ohlsen [USA]
• Nick Matthew [USA]
• Justin Medeiros [USA]
• Jayson Hopper [USA]
• Dallin Pepper [USA]
• Colten Mertens [USA]
• Cole Sager [USA]
• Cole Greashaber [USA]
• Kealan Henry [South Africa]
• Lazar Dukic [Serbia]
• Roman Khrennikov [Russia]
• Arthur Semenov [Russia]
• Uldis Upenieks [Latvia]
• Enrico Zenoni [Italy]
• Bjorgvin Karl Gudmundsson [Iceland]
• Giorgos Karavis [Greece]
• Moritz Fiebig [Germany]
• Willy Georges [France]
• Guillaume Briant [France]
• Jonne Koski [Finland]
• Henrik Haapalainen [Finland]
• Andre Houdet [Denmark]
• Patrick Vellner [Canada]
• Jeffrey Adler [Canada]
• Brent Fikowski [Canada]
• Alexandre Caron [Canada]
• Alex Vigneault [Canada]
• Guilherme Malheiros [Brazil]
• Ricky Garad [Australia]
• Jay Crouch [Australia]
• Bayden Brown [Australia]
• Agustin Richelme [Argentina]

Women

• Rebecca Fuselier [USA]
• Paige Semenza [USA]
• Paige Powers [USA]
• Mallory O’Brien [USA]
• Kristi Eramo O’Connell [USA]
• Haley Adams [USA]
• Danielle Brandon [USA]
• Dani Speegle [USA]
• Christine Kolenbrander [USA]
• Caroline Conners [USA]
• Brooke Wells [USA]
• Baylee Rayl [USA]
• Arielle Loewen [USA]
• Amanda Barnhart [USA]
• Alexis Raptis [USA]
• Alex Willis [USA]
• Lucy Campbell [United Kingdom]
• Seher Kaya [Turkey]
• Elena Carratala Sanahuja [Spain]
• Seungyeon Choi [Republic of Korea]
• Michelle Merand [South Africa]
• Karin Freyova [Slovakia]
• Gabriela Migala [Poland]
• Elisa Fuliano [Italy]
• Emma McQuaid [Ireland]
• Thuridur Erla Helgadottir [Iceland]
• Solveig Sigurdardottir [Iceland]
• Laura Horvath [Hungary]
• Sydney Michalyshen [Canada]
• Freya Moosbrugger [Canada]
• Emma Lawson [Canada]
• Emily Rolfe [Canada]
• Carolyne Prevost [Canada]
• Victoria Campos [Brazil]
• Julia Kato [Brazil
• Tia-Clair Toomey [Australia]
• Kara Saunders [Australia]
• Ellie Turner [Australia]

Wednesday Results

Wednesday, Aug. 3 marks the first day of the Games; only Individuals and Teams will be competing today. There are three events scheduled.

[Related: 2022 CrossFit Games Workouts Revealed]

Event 1 Breakdown

For time:

• 75 Toes-to-Bars
• Five-mile Bike
• 75 Chest-to-Bar Pull-Ups
• Five-mile Bike

Time cap: 50 minutes

Event 2| Two 100-Point Workouts

From 0:00-2:00 (two minutes)

• Run 400 meters
• Max Jerks

Rest one minute.

From 3:00-6:00 (three minutes)

• Run 600 meters
• Max Jerks

Rest two minutes.

From 8:00-12:00 (four minutes)

• Run 800 meters
• Max Jerks

Women: 200 pounds
Men: 300 pounds

In each round, athletes will perform the run and then complete as many jerks (shoulder-to-overheads) as possible in the time remaining. This will be scored as two separate 100-point events. The first Shuttle to Overhead workout (A) score will be an athlete’s total time to complete the three runs. The second Shuttle to Overhead workout (B) will be the total number of jerks completed across the three rounds.

Event 3

TBD

How to Watch the 2022 CrossFit Games

There are a few options on how to watch the Games for fans who can’t make it to Madison.

Those who elect to catch the action on YouTube can choose from five languages: English, Spanish, Portuguese, French, and Italian. 

Below are the streaming times for when viewers will be able to watch the Games on the CrossFit Games app, YouTube, Facebook, Twitch, and Pluto TV. The two-hour time slot during both Individual Finals is exclusive to the CBS Television Network. Each of the listed times are in Eastern Standard Time.

Note: Viewers can find the schedule for their local time in the CrossFit Games app:

• Wednesday, Aug. 3, 2022 — 10 a.m. – 10 p.m. EST
• Thursday, Aug. 4, 2022 — 10 a.m. – 7:15 p.m. EST
• Friday, Aug. 5, 2022 — 10 a.m. – 8:15 p.m. EST
• Saturday, Aug. 6, 2022 — 9 a.m. – 9:20 p.m. EST
• Sunday, Aug. 7, 2022 — 10 a.m. – 5 p.m. EST
• Sunday, Aug. 7, 2022 — 1 p.m. – 3 p.m. EST on CBS Television Network | Exclusive to CBS TV

The Individual and Team divisions will start the Games on Wednesday, Aug 3, 2022. Then there will be a short rest day before the rest of the competition from Friday, August 5, to the Finals on Sunday, August 7. The Games will begin with 40 Individual Men and Women each and 38 Teams. There will only be one significant cut of these athletes on Saturday, August 6.

By the time the Finals begin on Sunday, August 7, just 30 Individual competitors will remain for both the Men and Women, while only 20 Teams will be left standing. The Age Group and Adaptive divisions will begin on Thursday, August 4, and power through to the end of the weekend. 

Featured Image: Courtesy of CrossFit

The post 2022 NOBULL CrossFit Games Results and Leaderboard appeared first on Breaking Muscle.

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The 2022 NOBULL CrossFit Games will kick off on Wednesday, August 3, in Madison, WI, and run through to Sunday, August 7. There will be 13 separate workouts over four competition days for the 40 respective Individual Men and Women as they contend for their divisions’ title of Fittest on Earth®.

On Wednesday, August 3, the Individual competitors will run through four workouts. The following day on Thursday, August 4, will see both Individual divisions and the 38 Teams enjoy a rest day before the remainder of the contest. At the same time on that Thursday, the Age Group and Adaptive Divisions will start their portion of the competition — which will be uninterrupted through its remainder. 

As the 2022 CrossFit Games heat up around the weekend, there will be two Individual workouts on Friday, August 5, three on Saturday, August 6, and three during the Finals on Sunday, August 7. There will be just one significant cut of 10 athletes in the Individual categories and 18 Teams before the Finals. 

Here are the workouts for both Individual divisions:

 

 

 

 

 

 

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[Related: Tia-Clair Toomey Gives An Inside Look At The Comprehensive PRVN Fitness Garage Gym]

2022 CrossFit Games Workout Schedule — Individual

On August 1, 2022, the CrossFit organization announced some of the Individual workouts of the competition — including the opener “Bike to Work” and “The Capitol.”

Wednesday, August 3, 2022

Workout One — “Bike to Work”

For time:

 

 

 

 

 

 

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A post shared by CrossFit Games (@crossfitgames)

[Related: Strongman Rob Kearney and CrossFitters Mat Fraser and Mal O’Brien Get After It In Overhead Workout]

Sunday, August 7, 2022

The post 2022 CrossFit Games Workouts Revealed appeared first on Breaking Muscle.

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On July 30, 2022, while competing with wraps, powerlifter Andrew Hause set the All-Time World Record Total with wraps in the 140-kilogram weight class at 1,117.5 kilograms (2,463.6 pounds). Hause, who weighed 10 kilograms under the weight limit, set the record at the 2022 WRPF American Pro meet in Manassas, VA.

2022 WRPF American Pro — Andrew Hause | 140KG, Raw (w/Wraps)

• Squat — 460 kilograms (1,014.1 pounds)
• Bench Press — 247.5 kilograms (545.6 pounds)
• Deadlift — 410 kilograms (903.9 pounds)
• Total — 1,117.5 pounds (2,463.7 pounds) — All-Time World Record

 

 

 

 

 

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A post shared by Andrew Hause (@daspowerhause)

[Related: The Best Sled Workouts For Muscle, Strength, Fat Loss, And Recovery]

According to Open Powerlifting, Hause surpassed Eric Lilliebridge’s former All-Time World Record total of 1,115 kilograms (2,458.1.pounds) from the 2016 United Powerlifting Association (UPA) Iron Battle on the Mississippi. 

In the caption of his Instagram post, where he shares a video of his performance, Hause says he weighed 288 pounds the day before the contest — 20 pounds under the weight cap for his division. He even maintained that he “could’ve easily made the cut to 275 [pounds]” if he had pushed for it, which would’ve placed him in the 125-kilogram division. 

Despite what Hause called a “horrendous day” — because he only successfully completed six of nine lifts — the powerlifter goes on to honor his strength peer as he surpasses one of his more esteemed marks. 

“I still managed to chip an All-Time World Record Total that’s stood since 2016,” Hause writes. “It was only being re-broken by the same man over and over for even longer. [Eric Lilliebridge] is a legend, and it is an absolute honor to be on the board with him.”

Hause adds the All-Time World Record Total with wraps to an impressive resume in the 140-kilogram division. His 456.3-kilogram (1,006-pound) squat and total of 1,105.9 kilograms (2,438 pounds) from the 2021 Revolution Powerlifting Syndicate (RPS) Showcase Super Classic are both All-Time Junior World Records with wraps. 

Aside from the record total that demonstrated Hause’s unique upper body and lower body strength across the board, his performance was marked by personal competition bests on the squat, bench press, and deadlift.

 

 

 

 

 

 

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A post shared by Andrew Hause (@daspowerhause)

[Related: How To Do The Bent-Over Barbell Row For A Bigger, Stronger Back]

Back to the Drawing Board

As he put a bow on this record-breaking performance, Hause alludes to his long-term ambitions.

Per the “Operation2650” hashtag to close out his post (which is also featured prominently in many of his Instagram shares), Hause would like to eventually capture at least a 1,202-kilogram (2,650-pound) total. Such a number would give the athlete the All-Time World Record with wraps among all powerlifters. It would exceed Daniel Bell’s current mark of 1,182.4 kilograms (2,609.9 pounds) from the 2021 WRPF Hybrid Showdown II. 

Indeed, as Hause says, it’s “back to the drawing board.” That hallowed World Record could fall whenever his time in an official contest comes again. 

Featured image: @daspowerhause on Instagram

The post Powerlifter Andrew Hause (140KG) Totals 1,117.5 Kilograms for New All-Time World Record appeared first on Breaking Muscle.

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On July 28, 2022, Larry Wheels revealed that he had strained his back during a recent deadlift session (precise workout date undisclosed) on his YouTube channel.

As a result of his unfortunate misstep, Wheels announced that he would withdraw from the upcoming 2022 Middle East’s Strongest Man (MESM), which is set to occur in Dubai, United Arab Emirates, on August 27-28, 2022. 

[Related: How to Do the Bent-Over Barbell Row For a Bigger, Stronger Back]

During the routine, the athlete said he felt uniquely strong and attempted to push himself with multiple eight-repetition deadlift sets at 300 kilograms (661.4 pounds) — leading to his back injury. 

“After the second set, I started feeling compression in my lower back,” Wheels said. “This happened because my core was weakened from inactivity because of no training. When you have been neglecting your core, and you go to do deadlifts, your lower back is going to be doing a lot of the work.”

According to Strongman Archives, the 2022 MESM would’ve been Wheels’ debut as a competitive strongman. (Wheels did partake in the 2019 World Log Lift Championships, which is a strongman event.) 

After announcing his plans for the competition in the United Arab Emirates this past early May, Wheels captured a raw 425-kilogram (937-pound) deadlift during another training session. If that were to occur on an official lifting platform, it would’ve been his new competition best. Later that same month, Wheels scored a 421.8-kilogram (930-pound) deadlift for three reps with relative ease. 

Unfortunately, Wheels won’t be able to transfer these stellar demonstrations of leg power and grip any time as he steps back to recover from his back injury. 

Potential Recovery

According to Wheels, his back injury is a Grade 1 strain. He says that a back injury of this variety is “mild with a tear to a small number of fibers.” A person recovering from said strain, “normally has a full range of motion with minimal pain.”

With that in mind, Wheels’ approach to his withdrawal from the 2022 MESM appears to be more about taking precautions to ensure his injury doesn’t regress from the pressure of competition. The athlete confirmed as much when clarifying his decision. 

“For the immediate future, I cannot do this competition in August [2022 MESM],” Wheels said. “… I’d be foolish to think that with just three weeks of training, I’d be able to perform well at the competition. Right now, I need at least another week of building back up, of testing the waters, and making sure my back’s okay. And then, I need to rebuild my conditioning back up. That takes time.”

 

 

 

 

 

 

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A post shared by Larry (@larrywheels)

[Related: The Best Back Workouts For More Muscle, For Strength, For Beginners, and More]

The Big Picture

Part of Wheels’ proactiveness is a focus on his long-term ambitions. Whenever he fully recovers from his back injury, the athlete wants to eventually notch a deadlift of at least 456.3 kilograms (1,000 pounds). Though, as he notes, the feat may have to happen in a coming training session as opposed to a formal contest. 

“I am still going for the 1,000-pound deadlift,” Wheels clarifies about his plans. “I’m just going to push the date a bit further. Let’s say instead of doing it in late August, the day of the competition [the 2022 MESM], I will do it in September. Because, to be honest, that’s my priority.”

Featured image: Larry Wheels on YouTube

The post Larry Wheels Withdraws From 2022 Middle East’s Strongest Man After Suffering Back Injury appeared first on Breaking Muscle.

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A while back, a friend was telling my wife Carrie and I about these apple cider vinegar gummies she started taking to deal with some persistent health issues. She wanted to know what I thought. You probably know that apple cider vinegar is rumored to have myriad health benefits. I’ve written before about how it’s likely to help people with diabetes control their blood sugar and improve insulin sensitivity. But it’s been a while since I poked around the scientific literature on this topic, so I decided to explore that today.

Apple cider vinegar has a long history as a traditional remedy for everything from dandruff to cancer. (Spoiler: there’s no evidence it helps with cancer.) Proponents claim that its healing properties come from the high acid content—mostly acetic acid, but also lactic, malic, and citric acids—as well the polyphenols, probiotics, and small amount of nutrients it contains. Depending on your particular issue, you might dab it on your skin, soak in an apple cider vinegar bath, or drink it.

Apple cider gummies have also become quite popular in recent years, as my friend can attest, in part because drinking apple cider vinegar can get old. It doesn’t taste great, and it burns on the way down. I’m not going to cover the question of whether gummies are more or less effective than other delivery methods today, but let me know in the comments if that’s something that interests you.

For today, I’m going to revisit the evidence for some of the top purported health benefits and see if there is any reason to run out to the market for a bottle of apple cider vinegar. Let’s go.

Health Benefits of Apple Cider Vinegar

Apple cider vinegar for diabetes and insulin resistance

Scientists have known for decades that there is something going on with vinegar and blood sugar. A study back in 1988 showed that when researchers had subjects consume a sucrose solution either with or without vinegar (strawberry vinegar in this case), the resulting rise in blood sugar was significantly blunted in the vinegar condition.¹ In another, individuals with type 2 diabetes or insulin resistance consumed a high-carb meal (white bagel, butter, orange juice) with or without an apple cider vinegar drink.² With the addition of vinegar, participants experienced a smaller blood glucose spike, lower insulin response, and better whole-body insulin sensitivity, especially among the insulin resistant folks.

A similar study with type 2 diabetics found that vinegar attenuated the insulin and glucose responses to a high-glycemic index meal but not a low-GI meal.³ Some longer-term studies also suggest that taking apple cider vinegar for 2 to 12 weeks reduces fasting blood glucose and lowers HbA1c.^{4 5}

So there is something there, but the phenomenon is still not well understood. The studies in this area are mostly small with inconsistent methodologies. Of note, it’s not clear whether there’s anything special about apple cider vinegar per se. The observed effects are probably due mostly to the acetic acid, which you’ll find in any vinegar in your cupboard contains. But this is still an open question.⁶

The science nerd in me is particularly interested in the mechanisms at play here. What about apple cider vinegar would affect blood glucose and insulin? It turns out the scientists have identified a bunch of different pathways that might be involved including:^{7 8}

• Delaying gastric emptying, which keeps large amounts of glucose from hitting the system all at once.
• Increasing glucose uptake into skeletal muscles, thereby clearing it more efficiently from the bloodstream.
• Decreasing gluconeogenesis in the liver so less glucose gets dumped into the bloodstream.
• AMPK activation. AMPK is an enzyme that acts as an energy sensor. Among other things, AMPK ramps up insulin sensitivity and the body’s ability to use glucose. (AMPK also promotes mitochondrial biogenesis and longevity. It’s involved in pretty much everything we Primal folks want. Fasting, caloric restriction, and exercise also increase AMPK activity.)

Pretty cool stuff. I’ll be keeping my eye on the research in this area.

Verdict: Probably helpful, but more research is needed to sort out the specifics. Watching your carb intake, engaging in everyday movement, and lifting heavy things will still have the biggest long-term impact. Apple cider vinegar might be worth adding to boost glycemic control and insulin sensitivity, but it’s never going to outpace those big drivers. Talk to your doctor if you’re taking insulin, metformin, or any other meds aimed at lowering blood sugar before starting apple cider vinegar.

Can apple cider vinegar improve cardiovascular health?

Proponents of apple cider vinegar claim that it can improve lipid profiles and lower blood pressure. But does the evidence back that up?

Somewhat. A meta-analysis just published in 2021 reviewed nine studies looking at the effect of apple cider vinegar on blood lipids.⁹ Overall, they concluded that apple cider vinegar seems to reduce total cholesterol. It also lowered triglycerides, but only among people with type 2 diabetes, when they consumed less than one tablespoon per day, and when they took apple cider vinegar for at least eight weeks. There were no significant effects for HDL.

I wouldn’t put too much stock in these findings yet, though. The triglyceride reduction looks promising, and targeting high triglycerides is one of the best things you can do for cardiovascular health as far as I’m concerned. However, the whole “only when they consumed less than one tablespoon per day” is a bit of a head-scratcher. Let’s wait and see what happens with bigger randomized controlled trials.

As for hypertension (high blood pressure), there really isn’t any data to speak of outside a couple small studies on rats.

Verdict: Possible, but not worth getting too excited about yet.

Apple cider vinegar for skin issues

Apple cider vinegar is a popular home remedy for skin issues from acne to dandruff to scarring. Many skin issues have bacteria, fungus, or a disruption of the skin’s pH levels as a root cause. Skin is naturally slightly acidic, having a pH around 5. Patients with atopic dermatitis (a form of eczema) have higher skin pH, for example, which gives rise to the characteristic redness and lesions.

Since apple cider vinegar is acidic and has antibacterial and antifungal properties, it makes sense that it would help. Currently, though, there’s little evidence that it works. Studies are few and far between with mixed results. Even still, the National Psoriasis Foundation¹⁰ and the National Eczema Association¹¹ list apple cider vinegar as a home remedy to try. Anecdotally, it seems to help some people but not others.

Verdict: Plausible but inconsistent. Make sure you dilute apple cider vinegar before putting it on your skin. You can seriously burn yourself with undiluted apple cider vinegar. For topical applications, start with a weak solution of 1 tablespoon apple cider vinegar to 1 cup water and work your way up if desired, or try adding a few cups of apple cider vinegar to a warm bath.

What about apple cider vinegar for gut health?

Apple cider vinegar is a fermented food, after all. Unfiltered, unpasteurized apple cider vinegar still has strands of the “mother” floating in it, similar to kombucha. And like kombucha, I can’t find any proof, or even convincing anecdotes, that drinking apple cider vinegar will supercharge your microbiota. Even if it did, it’s not safe to go around drinking large quantities of apple cider vinegar. I’d be surprised if a tablespoon or two of apple cider vinegar would be enough to impart profound benefits here.

Verdict: Probably not.

Times when apple cider vinegar probably doesn’t help

Despite the hype, there’s no compelling evidence that apple cider vinegar is anything to write home about when it comes to:

• Gallstones
• Kidney stones
• Candida
• Gout
• GERD
• Arthritis
• Anything else really

Risks Associated with Apple Cider Vinegar

Vinegar has been used in culinary and medicinal applications for millenia. It’s clearly safe in typical amounts. However, there are some potential drug interactions you should be aware of. Anyone taking medications that potentially lower blood sugar or potassium levels (certain heart medications and diuretic drugs) should consult their doctors. There are a few documented cases of folks experiencing hypokalemia (low potassium) after drinking large amounts of apple cider vinegar over an extended period. There’s no need to chug glasses of the stuff. Stick to a tablespoon or two per day.

Apple cider vinegar is also very acidic, and it’s pretty easy to find reports of people burning their skin or esophaguses with straight apple cider vinegar. It can also eat away tooth enamel. Always dilute it and make sure to swish with plain water after drinking apple cider vinegar.

The Bottom Line: Does Apple Cider Vinegar Offer Important Health Benefits?

It’s certainly no magic elixir, but there’s enough evidence to convince me that it’s probably beneficial for controlling blood sugar and insulin levels at least. Possibly it could help with certain skin issues and high triglycerides, too. Beyond that, I wouldn’t put too much stock in it. At least not yet.

That said, it’s pretty cheap. The worst case scenario for most folks is wasting a few bucks on a bottle of vinegar that they can use as a marinade or an effective household cleaner. Despite the lack of hard evidence, I still like a tonic made from hot water, apple cider vinegar, manuka honey, and lemon juice if I feel a cold coming on. I can’t prove that it works, but I also haven’t been laid up with a bad cold in a long time. Sure, that’s probably more to do with my overall healthy lifestyle, but the tonic isn’t hurting.

All in all, I’m not rushing to the store yet. What about you? Have you had any success adding apple cider vinegar to your wellness regimen? Tell us in the comments.

The post Apple Cider Vinegar Health Benefits: Fact or Fiction? appeared first on Mark’s Daily Apple.