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My kids are all grown up now, but from talking to friends and colleagues with younger kids, it’s become clear that youth sports has become too serious. Kids compete too much and too early. They overspecialize in sports at too young an age, then get burnt out and stop loving the sport altogether. They spend too much time doing the same thing with the same movement patterns. It monopolizes any free time the kids (and rest of family) have. And, perhaps most importantly, parents are too wrapped up in it all.

But it doesn’t exist in a vacuum. Kids love to play sports and need to move their bodies.

The foundation of all human movement is play—engaging in a broad spectrum of spontaneous moments, reacting to novel situations as they arise, associating movement with intrinsic reward and joy and pleasure. The problem is that the classic childhood culture of free play, which is how children have historically (and pre-historically) developed their ability to move through physical space and engage with the physical world, is disappearing from neighborhoods. Oftentimes the only chance a kid gets to move is by joining a competitive youth sports team.

So how can you make it work without getting out of hand? How can kids engage in youth sports without burning out, getting injured all the time, and hating what used to be enjoyable?

Keep it fun.

They’re “playing” sports, remember? Playing. Playing is fun. It’s joyful. If you’re enrolling your kid in a legit youth sport recreation league, make sure the emphasis is on fun. That may mean calling the coach and talking about their philosophy and their goals for the kids.

Don’t criticize them on the ride home. Don’t badger them about missing a play or shot. If they start dreading going to practice, if they start making up excuses as to why they can’t go today, then listen. Pull back. Take it easy on them. Let them play sports. If you ruin sports, you might just ruin the idea of play altogether.

Delay competition as long as you can.

A tale as old as time is the kid who starts a sport—maybe it’s wrestling—at age 5, has a knack for it, loves it, and starts competing before long. He wins a few tournaments, does well, wins more than he loses, but then by age 10 or 11, he’s lost interest. The sport he loved to play became a chore, a job, a source of stress and pressure. 10, 11, 12 year olds aren’t meant to deal with that kind of stress associated with a sport they’re supposed to love.

Meanwhile, the kids who get into a specific sport at age 12 after having spent their younger years playing and trying a bunch of new sports all the time excel, go on to compete at a higher level. There are exceptions, of course, but I’ve seen this happen over and over again.

Let them decide to compete.

The desire to compete has to emerge from within. The human child is a complex being still in the flower of development. To grab them in the middle of development and throw them into a sport and say “Ok, now go compete at a high level” is to interrupt what could be a delicate process of growth. Humans are naturally competitive, but this competitiveness comes out at different time for different kids. Rushing it along might “spoil the batch,” if that makes sense. Like cooking, you have to honor the recipe.

Now, if they want to compete but balk as the moment arrives, you should push them. Nudge them into it. That’s just the pre-game jitters. As long as they made the initial decision, you can help them stick to it.

Don’t be the coach (unless you’re the actual coach).

Oftentimes a parent will be the coach for the youth sports team. If that’s you, be the coach. Definitely be the coach. It’s your formal role. But don’t be the parent screaming from the sidelines. Don’t be the dad at practice calling out tips and adjustments to your kid, going above and around the coach. Don’t mix the worlds.

Consider a “movement” discipline instead of a sport.

When kids are young and looking for a physical activity, consider a non-traditional alternative to classic sports.

• A gymnastics and tumbling class down at the local recreation center.
• A parkour or ninja-training course at the local movement gym.
• Jiu jitsu, wrestling, or some other grappling martial art where kids will be rolling around, exploring dozens of different joint articulations, and “roughhousing” in a safe and controlled manner.
• Swimming is a legit sport, but a season or two of swimming can set them up for life with strong skills. No need to get competitive with it.

This will give them the ability to move well, express their physical potential through time and space, make friends, build their stamina and endurance, and set them up well for any traditional sports they want to try in the future.

Play with balls.

Keep a bunch of balls around the house and play with them with your kids.

Playing catch. Start with easy predictable throws and then progress to making them react to unpredictable throws. Dribbling with your feet and hands. Dribbling unconventional things, like tennis balls. The carryover to a basketball or soccer ball is huge and makes it much easier. Playing dodgeball. The classic schoolyard game, now banished or severely neutered in most schools, taught millions to dodge, contort their bodies, catch, and throw with great power and accuracy.

Just carrying a ball around, getting comfortable with it. Tossing it up and catching it while you walk. Tossing it while you watch TV. Idle play, so that it becomes part of you.

Give them their space.

Unless you’re dealing with truly young kids who still need their parents from moment to moment, I’d recommend that you drop your kid off at practice and go find something else to do for an hour. If you’re going to watch, do it from afar where they can’t really see you. Don’t be front and center at practice. What you’ll find is that if you’re right there on the sidelines kids will constantly look to you for approval. They’ll scan your face for disappointment, or happiness. You don’t want that. You want your kids fully immersed in the game, doing it for themselves—not for you.

Let the field or wrestling room or track or court be their space that they learn to own. Consider it a little taste of separation.

Anything works as long as they’re moving.

Variety is the spice of movement. There are hundreds of sports, physical activities, and skills

A sport isn’t even necessary. There’s:

• Dance
• Archery
• Martial arts
• Hunting
• Boxing
• Parkour
• Gymnastics
• Fencing
• Horse stuff
• Rock climbing/bouldering

To name just a few.

Choose recreation leagues over travel leagues.

At least when they are on the younger side, a more casual rec league makes more sense for most kids than a serious year-round travel league. It doesn’t take all your time. It’s not year round, so your kids can try different sports throughout the year. It’s not as expensive—you’re not renting hotels and spending money on planes and gas. It’s not as competitive and serious, which can force your kid into bad patterns—both movement and psychological.

You can always move up to the travel league if your kid expresses interest and has the chops for it. But choose rec leagues whenever possible, because it’s hard, if not impossible, to go back once you commit to travel.

Play multiple sports.

The number one issue with the. I grew up playing every sport outside with my friends, roaming the neighborhood for pickup games, and simply getting into trouble everywhere I went. This made me the man and athlete I am today. I can play any number of sports and can still move well in part because I grew up playing everything. If that idyllic childhood experience is no longer available to your kids, you can at least help them get the same results by letting them play multiple sports, rather than focus on one. This also spreads the “movement load” to various tissues that might otherwise get overloaded and injured from repetitive motions.

When they get older, they can specialize all they want, but the best foundation for an athlete is playing everything.

Always be trying.

They can try anything and they can quit if they don’t like a particular sport or physical activity—but they have to pick another. They must always be trying.

Ask yourself “Who’s it for?”

Are you pushing your kid into sports for their benefit, or yours?

Now, there’s an argument that they might not know the benefits of the sport. Sports can have a multitude of long term benefits down the road: the friends you make, the skills and athleticism you develop, the camaraderie, the pressure you have to withstand, how you learn to temper the joy of victory and bitterness of defeat. These are all real considerations that your average 7 year old with an average time horizon isn’t factoring into their decision to play or not.

However, those benefits are more likely to emerge if the kid truly enjoys the sport. Pushing him or her into it against their will makes it less likely they’ll glean those positive lessons down the line and more likely they’ll resist them.

These are the things to keep in mind when making your child’s youth sports league experience optimal, ideal, and most importantly fun.

Take care, everyone. I’d love to hear your thoughts on youth sports.

The post How to Handle Youth Sports as a Parent appeared first on Mark’s Daily Apple.

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Shane Hunt is only in his mid-20s, which makes the potential for the start of a fruitful and fulfilling strength sports career as a powerlifter seem all the more likely. His latest milestone, performed in front of an onlooking crowd in Las Vegas, NV, is a sizable step forward for his powerlifting promise.

On Dec. 16-17, 2022, during the 2022 Olympia Expo, Hunt performed a 317.5-kilogram (700-pound) deadlift for 11 reps. While he took brief pauses toward the end of the set, the athlete largely powers through the set to the acclaim of spectators watching him on his lifting platform. Hunt accomplished his display of deadlift strength-endurance without shoes, while utilizing a lifting belt and lifting straps. It is unclear what his body weight was at the time of the lift. The Expo — as facilitated by the Olympia organizing body — acts as an ancillary showcase of power and fitness for strength sports athletes, like Hunt, who aren’t participating in the main Olympia bodybuilding competition.

Hunt has partly risen to prominence for his deadlift prowess. The recent 120-kilogram-plus athlete currently possesses the second-heaviest raw deadlift of all time in that weight class with a pull of 425 kilograms (936.9 pounds) from the 2022 United States Powerlifting Association (USPA) Pro Raw Championships. In the 120-kilogram-plus category, only all-time raw World Record holder Danny Grigsby has a heavier pull in the (487.5 kilograms/1,074.7 pounds) at the 2022 World Raw Powerlifting Federation (WRPF) American Pro.

As a tease of his potential, during an early September 2022 training session, Hunt deadlifted 435 kilograms (959 pounds), or 10 kilograms (22.1 pounds) more than his all-time raw competition best which would occur roughly three weeks later.

On a purely competitive basis, Hunt’s record thus far is mostly sterling.

The athlete can boast 10 victories out of 14 contests since his debut in February 2013. Overall, Hunt can likely count on his work within the WRPF’s jurisdiction as his bellwether. The athlete made his WRPF debut with a win at the 2019 Hybrid Summer Slam. He followed that display with another two victories in the 2021 WRPF Hybrid Showdown III and a rousing finish at the 2022 WRPF Ghost Clash. At the time of this article’s publication, Hunt has won three of four WRPF competitions.

Moving forward, with the holiday season currently in full swing, it might be hard to ascertain what Hunt’s future plans will be. Chances are, he’ll be dropping jaws and opening eyes whenever he’s seen in the gym or on a platform again.

Featured image: @huntpowerlifting on Instagram

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With seven Mr. Olympia titles to his name (1970-1975, 1980), few understand what it takes to stand on top of bodybuilding’s tallest mountain quite like Arnold Schwarzenegger. While the 75-year-old is up to other matters outside of maintaining a finely-tuned physique these days, the man once nicknamed “The Austrian Oak” still assuredly keeps an eye on the sport that helped make him a household name.

In the aftermath of the 2022 Mr. Olympia, Schwarzenegger took part in a YouTube interview with Nick’s Strength and Power, where the legend shared some of his thoughts on the contest and the current state of the sport. Among the more notable tidbits was Schwarzenegger putting the Men’s Open division in the crosshairs, which he believes has lost sight of what professional bodybuilding should be all about.

One of Schwarzenegger’s primary critiques about the Men’s Open division is that it’s pushed bodybuilding in the wrong direction. He compared the current flagship division of the Olympia back to his heyday in the late 20th century and noted that victory used to be centered around shredded physiques and refined body proportions.

To the legend, size shouldn’t mean everything.

“I think it is crazy, in a way, to have a Classic Physique category. Simply because that should be the Mr. Olympia. Because, what is it that we’re celebrating?” Schwarzenegger said. “… In classic days, we looked for proportion, and now we don’t give an [expletive] about it anymore? Is that what we’re saying?”

Part of Schwarzenegger’s rationale is that he believes the current Classic Physique division captures the true spirit of bodybuilding. By contrast, he didn’t seem to appreciate the general aim of the competitors in the modern Men’s Open category.

“I think it’s odd they had to literally create a Classic Physique competition to give to the person who has the best quality body, the most well-balanced body, a trophy because he couldn’t compete where the monsters were competing,” Schwarzenegger said. “That’s actually wrong. Like I’ve said, bigger is not always better.”

Not by coincidence, Schwarzenegger is a big fan of reigning four-time Classic Physique champion (2019-2022) Chris Bumstead, as he appears to believe he emulates the ideal physique.

“I always feel like the insiders have their own favorites, and then there are the viewers, the spectators, the fans … and he’s [Bumstead] the most popular if you think about that,” Schwarzenegger said. “He’s the most popular bodybuilder right now. What does that say? That says that everyone out there says, ‘That’s the kind of body I want’.“

In looking ahead to the March 2023 Arnold Classic, Schwarzenegger maintained he’d like to see Bumstead make his first competitive appearance at the contest because he thinks the superstar would put on a show.

“I think he [Bumstead] could win [at the Arnold Classic]. There are no two ways about that,” Schwarzenegger said. “I told that to Chris. Chris, as you know, is a big fan of the Arnold Classic. He comes there, and he’s very, very kind to all the fans. He does autographs and all this stuff. I hope that he competes because I think he has a great chance of winning that.” 

Ever a steward of the sport, Schwarzenegger seems concerned about where bodybuilding is heading in the future. Perhaps, down the line, his wishes to see the Classic Physique division highlighted front and center could be fulfilled. At the very least, his desire to see Bumstead continue to excel, maybe even at the 2023 Arnold Classic, might have a strong chance of shining through.

Featured image: @cbum on Instagram

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Victoria Long is the 2022 America’s Strongest Woman (ASW) champion, and Bobby Thompson is the 2022 America’s Strongest Man (ASM) victor. The two simultaneous contests took place on the weekend of Dec. 16-17, 2022, in Las Vegas, NV — ironically at the same time as bodybuilding’s flagship competition, the 2022 Mr. Olympia.

Long swept all five events in the 2022 ASW to capture her fourth straight contest win and second ASW title, having won the inaugural competition in 2021. In this year’s edition, she toppled reigning World’s Strongest Woman (WSW) champion Olga Liashchuk (second place) and Inez Carrasquillo (third). Meanwhile, Thompson garnered his 2022 ASM win and first since the 2022 Beerstone in March on the strength of quality overhead pressing. The athlete successfully overcame Tyler Cotton (second) and Trey Mitchell (third).

Here are the final standings for the 2022 ASW and the 2022 ASM:

2022 America’s Strongest Woman Final Standings

1. Victoria Long — 25 points | 2022 ASW Champion
2. Olga Liashchuk — 17 points
3. Inez Carrasquillo — 13.5 points
4. Gabi Dixson — 10 points
5. Sumer Johnson — 9.5 points

2022 America’s Strongest Man Final Standings

1. Bobby Thompson — 55.5 points | 2022 ASM Champion
2. Tyler Cotton — 50.5 points
3. Trey Mitchell — 46 points
4. Roy Orrantia — 45.5 points
5. Austin Andrade — 43 points
6. Wesley Claborn — 36 points
7. Alexander Kopp — 34 points
8. Brett Thompson — 34 points
9. Jasper Haney — 28.5 points
10. Josh Hatfield — 28 points
11. Tim Buck — 27 points
12. Marcus Crowder — 13 points
13. Jacob Finerty — Zero points

Both the 2022 ASW and 2022 ASM featured five events (albeit with different weights): the Max Log Lift, the Deadlift Medley, the Carry Medley, the Power Stairs, and the Max Sandbag Load.

2022 America’s Strongest Woman Event Results

Here’s a respective overview of the 2022 ASW results event by event:

Max Log Lift

1. Victoria Long — 136 kilograms (299.8 pounds)
2. Inez Carrasquillo — 132 kilograms (291 pounds)
3. Olga Liashchuk — 122 kilograms (268.9 pounds) | Tied for third
4. Sumer Johnson — 122 kilograms (268.9 pounds) | Tied for third
5. Gabi Dixson — 109 kilograms (240.3 pounds)

Deadlift Medley

The Deadlift Medley was organized with 181, 227, and 272 kilograms (399, 500, and 599.6 pounds) on a trap bar for reps.

1. Victoria Long — 15 reps
2. Gabi Dixson — 12 reps
3. Olga Liashchuk — Nine reps
4. Sumer Johnson — Seven reps
5. Inez Carrasquillo — Two reps

Carry Medley

The Carry Medley featured a 120-kilogram (264.5-pound) sack, a 118-kilogram (260.1-pound) farmer’s carry, and a 136-kilogram (299.8-pound) duck walk. 

1. Victoria Long — 38.13 seconds
2. Olga Liashchuk —  49.98 seconds
3. Sumer Johnson — 29.69 meters
4. Inez Carrasquillo — 28.38 meters
5. Gabi Dixson — 21.34 meters

Power Stairs

The Power Stairs tasked the competitors with carrying three implements weighing 136, 147, and 159 kilograms (299.8, 324, and 350.5 pounds) up four steps each.

1. Victoria Long — 28.04 seconds
2. Olga Liashchuk — 32.06 seconds
3. Inez Carrasquillo — 35.98 seconds
4. Gabi Dixson — 55.13 seconds
5. Sumer Johnson — 10 steps

Max Sandbag Load

1. Victoria Long — 160 kilograms (352.7 pounds)
2. Olga Liashchuk — 150 kilograms (330.7 pounds) | Tied for second
3. Inez Carrasquillo — 150 kilograms (330.7 pounds) | Tied for second
4. Gabi Dixson — 141 kilograms (310.8 pounds)
5. Sumer Johnson — 129 kilograms (284.4 pounds)

Whereas the 2022 ASW featured five athletes, 13 different competitors got the ball rolling through each of the five events at the 2022 ASM.

2022 America’s Strongest Man Event Results

Here’s a respective overview of the 2022 ASM results event by event:

Max Log Lift

1. Bobby Thompson — 209 kilograms (460.7 pounds)
2. Tyler Cotton — 200 kilograms (440.9 pounds) | Tied for second
3. Trey Mitchell — 200 kilograms (440.9 pounds) | Tied for second
4. Wesley Claborn —200 kilograms (440.9 pounds) | Tied for second
5. Austin Andrade — 191 kilograms (421 pounds) | Tied for fifth
6. Tim Buck — 191 kilograms (421 pounds) | Tied for fifth
7. Marcus Crowder — 191 kilograms (421 pounds) | Tied for fifth
8. Roy Orrantia — 181 kilograms (399 pounds) | Tied for eighth
9. Alexander Kopp — 181 kilograms (399 pounds) | Tied for eighth
10. Brett Thompson — 181 kilograms (399 pounds) | Tied for eighth
11. Jasper Haney — 159 kilograms (350.5 pounds)
12. Josh Hatfield — 145 kilograms (319.7 pounds)
13. Jacob Finerty — No lift

Deadlift Medley

The Deadlift Medley was organized with 318, 363, and 408 kilograms (701, 800.2, and 899.5 pounds) on a trap bar for reps.

1. Bobby Thompson — 11 reps
2. Josh Hatfield —  10 reps
3. Trey Mitchell — Nine reps
4. Roy Orrantia — Eight reps | Tied for fourth
5. Wesley Claborn — Eight reps | Tied for fourth
6. Austin Andrade — Seven reps
7. Tyler Cotton — Six reps
8. Alexander Kopp — Four reps | Tied for eighth
9. Brett Thompson — Four reps | Tied for eighth
10. Marcus Crowder — Four reps | Tied for eighth
11. Jasper Haney — Three reps | Tied for 11th
12. Tim Buck — Three reps | Tied for 11th
13. Jacob Finerty — Withdrew

Carry Medley

The Carry Medley featured a 150-kilogram sack, a 150-kilogram farmer’s carry, and a 181-kilogram (330.7, 330.7, and 399-pound) duck walk.

1. Roy Orrantia — 28.60 seconds
2. Brett Thompson — 30.22 seconds
3. Tyler Cotton — 31.87 seconds
4. Bobby Thompson — 32.55 seconds
5. Alexander Kopp — 33.37 seconds
6. Josh Hatfield — 35.19 seconds
7. Jasper Haney — 35.83 seconds
8. Austin Andrade — 38.06 seconds
9. Trey Mitchell — 40.86 seconds
10. Wesley Claborn — 41.61 seconds
11. Tim Buck — 43.84 seconds
12. Marcus Crowder — Withdrew
13. Jacob Finerty — Withdrew

Power Stairs

The Power Stairs consisted of loading three implements weighing 181, 205, and 227 kilograms (399, 451.9, and 500.4 pounds) up four steps each.

1. Tyler Cotton — 27.35 seconds
2. Roy Orrantia — 28.32 seconds
3. Bobby Thompson — 30.31 seconds
4. Alexander Kopp — 32.97 seconds
5. Austin Andrade — 33.78 seconds
6. Brett Thompson — 34.51 seconds
7. Trey Mitchell — 38.34 seconds
8. Josh Hatfield — 39.11 seconds
9. Tim Buck — 40.21 seconds
10. Jasper Haney — 52.68 seconds
11. Wesley Claborn — Six steps
12. Marcus Crowder — Withdrew
13. Jacob Finerty — Withdrew

Max Sandbag Load

1. Austin Andrade — 209 kilograms (460.7 pounds) | Tied for first
2. Trey Mitchell — 209 kilograms (460.7 pounds) | Tied for first
3. Jasper Haney — 209 kilograms (460.7 pounds) | Tied for first
4. Tyler Cotton — 200 kilograms (440.9 pounds) | Tied for fourth
5. Bobby Thompson — 200 kilograms (440.9 pounds) | Tied for fourth
6. Tim Buck — 200 kilograms (440.9 pounds) | Tied for fourth
7. Wesley Claborn — 200 kilograms (440.9 pounds) | Tied for fourth
8. Roy Orrantia — 191 kilograms (421 pounds)
9. Alexander Kopp — 181 kilograms (399 pounds)
10. Brett Thompson — 168 kilograms (370.3 pounds)
11. Josh Hatfield — No lift
12. Marcus Crowder — Withdrew
13. Jacob Finerty — Withdrew

To close the 2022 strongperson competitive year, Long and Thompson have added these respective ASW and ASM titles to their extended resumes. By the time 2022 rolls around, they may well parlay this momentum into their next contests.

Featured image: @strongmancorporation on Instagram

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In powerlifting’s current constellation of strength superstars, it’s hard to get much of any bigger than Russel Orhii. The former two-time International Powerlifting Federation (IPF) World champion (2019, 2021) is known for the extraordinary once he gets a loaded barbell of any kind within his well-callused hands. His latest flourish of power on a platform might be his likely best yet.

On Dec. 17, 2022, during the 2022 USA Powerlifting (USAPL) Korea Winter Showdown, Orhii put on a virtuoso performance when he captured a raw total of 885.2 kilograms (1,951.1 pounds). According to a caption from Orhii’s post about the sanctioned powerlifting meet, that total from Seoul, South Korea, is an all-time competition personal record (PR). Notably, the athlete moved up to the 90-kilogram weight class for the first time in his career during the contest and still flourished in his eventual first-place result while notching the highest total for any 90-kilogram powerlifter during the 2022 competitive year.

Here’s an overview of Orhii’s top stats at the 2022 USAPL Korea Winter Showdown, where he also attained respective PRs on the bench press (340 kilograms/749.5 pounds) and deadlift (350 kilograms/771.6 pounds) and matched his all-time best back squat of 195 kilograms (429.9 pounds).

The athlete wore a lifting belt and knee sleeves for his squat, just wrist wraps for his bench press, and completed his best deadlift utilizing only a belt.

Russell Orhii (90KG) | 2022 USAPL Korea Winter Showdown Top Stats

• Squat — 195 kilograms (429.9 pounds) | Matches All-Time Raw Competition Best
• Bench Press — 340 kilograms (749.5 pounds) | All-Time Raw Competition Best
• Deadlift — 350 kilograms (771.6 pounds) | All-Time Raw Competition Best
• Total — 885.2 kilograms (1,951.6 pounds) | All-Time Raw Competition Best

In his Instagram post, Orhii reflected on the performance and made it seem all too casual as he likely temporarily hangs up his lifting belt for the holiday season. When he returns sometime in 2023, this instance probably won’t be the last we see of Orhii shining under a bright spotlight.

“I decided to compete at 90 kilograms so I could enjoy the full Korean experience, which in turn led to me putting together a pretty good performance,” Orhii wrote. ” … The love and hospitality here in Korea have been absolutely insane. I’m truly grounded to see the outreach powerlifting has across the world, and I’m thankful to be able to inspire others to pick up the sport. This was such an amazing and unique experience that I’ll never forget. Thank you.”

Featured image: @russwole on Instagram

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Across the board, in a historic Olympia weekend on Dec. 16-17, 2022, it was a very profitable competition for bodybuilding’s top superstars. For example, in capturing his first-ever Mr. Olympia title on the Las Vegas, NV, stage, Iranian athlete Hadi Choopan took home the grand prize of $400,000. Meanwhile, former 212 champion Derek Lunsford made $150,000 for finishing in second place in the Men’s Open division — triple his earnings from the 212 victory in 2021.

Overall, in an eventful Olympia featuring 11 divisions, only five athletes retained their title from the year prior. At the same time, six new champions (completely new or winners from previous years) stood on top of their respective podiums. Here is an overview of the awarded money awarded through each 2022 Olympia division.

Here is a breakdown of awarded money through every 2022 Olympia category. Note: The Wheelchair division’s respective financial rewards were not disclosed during the actual competition.

2022 Mr. Olympia Awarded Money

1. Hadi Choopan— $400,000
2. Derek Lunsford — $150,000
3. Nick Walker — $100,000
4. Brandon Curry — $40,000
5. Mamdouh “Big Ramy” Elssbiay — $30,000

2022 Classic Physique Awarded Money

1. Chris Bumstead — $50,000
2. Ramon Rocha Queiroz — $20,000
3. Urs Kalecinski — $10,000
4. Breon Ansley — $6,000
5. Mike Sommerfeld — $4,000

2022 Wellness Olympia Awarded Money

1. Francielle Mattos — $50,000
2. Isabelle Nunes — $20,000
3. Angela Borges — $12,000
4. Kassandra Gillis — $7,000
5. Rayane Fogal de Souza Santana — $6,000

2022 Bikini Olympia Awarded Money

1. Maureen Blanquisco — $50,000
2. Jennifer Dorie — $20,000
3. Ashley Kaltwasser — $12,000
4. Daraja Hill — $7,000
5. Lauralie Chapados — $6,000

2022 Men’s Physique Olympia Awarded Money

1. Erin Banks — $50,000
2. Brandon Hendrickson — $20,000
3. Diogo Montenegro — $10,000
4. Charjo Grant — $7,000
5. Edvan Palmeira — $4,000

2022 Ms. Olympia Awarded Money

1. Andrea Shaw — $50,000
2. Angela Yeo — $20,000
3. Helle Trevino — $12,000
4. Margie Martin — $7,000
5. Branka Njegovec — $6,000

2022 Fitness Olympia Awarded Money

1. Missy Truscott — $50,000
2. Jaclyn Baker — $20,000
3. Ariel Khadr — $12,000
4. Sarah Kovach — $7,000
5. Michelle Fredua-Mensah — $6,000

2022 Figure Olympia Awarded Money

1. Cydney Gillon — $50,000
2. Jessica Reyes Padilla — $20,000
3. Lola Montez — $12,000
4. Jossie Nathali Alarcon Becerra — $7,000
5. Natalia Soltero — $6,000

2022 212 Olympia Awarded Money

1. Shaun Clarida — $50,000
2. Angel Calderon Frias —$20,000
3. Kamal Elgargni — $10,000
4. Ahmad Ashkanani —$6,000
5. Oleh Kryvyi —$4,000

2022 Women’s Physique Awarded Money

1. Natalia Abraham Coelho — $50,000
2. Sarah Villegas — $20,000
3. Brooke Walker — $12,000
4. Barbara Menage — $7,000
5. Ivie Rhein — $6,000

Without the Wheelchair division factored in, the total awarded money for the 2022 Olympia was $1,561,000. Choopan, in particular, likely appreciates his Mr. Olympia victory from a financial perspective. He won $100,000 when finishing third in 2021. His first career Mr. Olympia title in 2022 saw him quadruple those earnings while simultaneously earning a place amongst bodybuilding’s greats.

Featured image: @mrolympiallc on Instagram

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Ahh, the mythical bench press. It holds a special place in many lifters’ hearts. The draw of a muscular chest, rounded shoulders, and bulging triceps is what makes many fall in love with benching, either with a barbell or a pair of dumbbells.

Whether you’re an athlete or just want to look good, bench pressing is the go-to pressing exercise to slap on upper body size and strength.  

The barbell bench press is an integral member of the powerlifting big three, along with the back squat and deadlift. The classic bench is even associated with its own day the week. Who hasn’t wanted to do the barbell bench press on a Monday only to find a dozen other gym members with the same idea?

Fortunately, it’s half-brother — the dumbbell bench press — is a similar movement, but it’s even more forgiving on the joints and you need to work harder overall to stabilize the weights. Here we’ll dive deep into both exercises so you can choose when to perform each according to your goals. Let’s get ready to bench press, one way or the other.

Dumbbell Bench Press and Barbell Bench Press

• Exercise Differences
• Exercise Similarities
• Technique Differences
• How to Dumbbell Bench Press
• How to Barbell Bench Press
• Programming the Right Press for Your Body and Goal

Dumbbell and Barbell Bench Press Differences

The key differences to the naked eye seem apparent — it’s the equipment, either one barbell or two dumbbells are used. But the press setup and other slight differences should also be noticed between these two fantastic pressing variations.

Muscle Recruitment

Both exercises recruit the pectorals (chest), deltoids (shoulder), and triceps to varying degrees depending on the variation used. The barbell locks your joints into a specific range of motion every time. Because it’s one connected unit, the barbell’s stability allows you to press more weight than dumbbells, which require each arm to work independently.

The pressing path with the dumbbells often varies slightly with each rep and requires more upper-body stabilizers because the range of motion (ROM) isn’t fixed — the weights tend to sway in all directions more than a barbell. This means your rotator cuff and shoulder stabilizers are turned on more to protect your shoulder joint.

Setup

Unless you have specialized equipment, there is no way to unrack and re-rack dumbbells like with the barbell bench press. Getting the dumbbells in position for the press requires effort and sound technique to avoid injury, and the same when you have finished your press. Getting the dumbbells into the starting position can become even more challenging as your working weights get heavier.

With a barbell, it’s a relatively simple matter of unracking the bar from the bench supports and replacing it at the end of the set. The process is identical regardless of the weight on the bar.

Grip

A barbell allows you to press using either a standard overhand grip, a false (thumbless) grip, or even an underhand grip. Each of these have their own benefits — the underhand grip recruits more of your shoulders and biceps for added stability, while the false grip can help to reduce shoulder joint strain. (1) However, the barbell doesn’t offer any freedom of movement at your wrists during the movement. Once you grip the bar, you’re locked into that position until the set ends.

Dumbbells allow much more variety of wrist movement, which can reduce strain on your elbows and shoulder joints. One key difference is that dumbbells allow you to press with a neutral (palms facing) grip. Not only does that put your shoulders and arms in the strongest leverage position, but it stresses the shoulder joint less because it is neither internally nor externally rotated.

Dumbbell and Barbell Bench Press Similarities

Both flat bench press variations are horizontal presses, where you lie on your back, press the weight up, and lower it down. In that vein, there are several similarities despite the equipment and setup differences. Here’s how you know the exercises are different branches of the same tree.

Training The Same Muscles

Because they’re both horizontal pressing movements, with your body in the same position relative to the weight, both the dumbbell press and and barbell bench press engage the chest as the primary working body part.

Both exercises are completed with assistance from your triceps and shoulders (particularly the anterior, or front, head of the muscle), while your upper back, core, and even your legs contribute to total-body stability.

Upper Body Pressing Power and Strength

The barbell bench press is the pressing variation where you’ll be able to use more overall weight, which lends itself to building serious upper pressing power and strength. It’s not uncommon for an experienced lifter to barbell bench press 300 or more pounds.

While the dumbbell bench press doesn’t allow for as much total load — using a pair of 100-pound dumbbells, or 200 total pounds, would be an achievement for gym veterans— the exercise still creates a tremendous strength-building stimulus. Both exercises involve horizontal adduction (bringing your arms together toward your centerline), and both can build muscle, strength, and power in the chest and triceps.

Key Technique Differences

The dumbbell bench press and the barbell bench press have specific technique differences influencing the results delivered. Here’s a closer look at exactly what makes them different.  

Pressing Path

With the dumbbell bench press, you’re coordinating the weights as you press each dumbbell individually. This can address muscular imbalances between your left and right sides, while the barbell requires you to push as a single unit with both hands. This changes the pressing path and range of motion in a few ways.

The dumbbells can move in a distinct arc and allow for more arm adduction — you can bring your arms close to each other in the top position, which cannot be done with a barbell.

The barbell’s range of motion is more fixed because your hand stays in place and the barbell stops at chest-level. The dumbbells aren’t blocked by your chest in the bottom position, which can allow for a little more range of motion and a more extensive stretch on the chest and shoulders.

Upper Body Position

It is common with the barbell bench press to see a significant lower back arch and a puffed-out chest to shorten the range of motion. This acts as a type of counterbalance and can especially happen when using heavier weight.

This is difficult to do with the dumbbell bench press, and this position isn’t as necessary because there is no need to meet your chest with the dumbbells. While you do still need to use your lower body to brace during the dumbbell bench press, your torso stays mostly flat on the bench.

Dumbbells are also relatively more difficult to stabilize throughout the exercise, meaning each rep will be very slightly different from the next because your shoulder stabilizers will be working harder than with the barbell movement.  

Grip Options

The barbell locks your hands into two basic types of grip: overhand or underhand (which can both be done with dumbbells). The barbell bench press allows you to vary the width of your grip to change the emphasis on the muscles trained. Pressing with your hands closer will prioritize your triceps, while a wider grip will emphasize your chest and shoulders.

The most significant difference between the traditional barbell and dumbbells is the ability to press with a neutral grip which stresses the wrists, elbows, and shoulder joints less, making it a better choice if discomfort or poor joint mobility is an issue.  

How to Dumbbell Bench Press

Sit on a flat bench with a dumbbell on each knee. Lie back and raise your knees to drive the dumbbells back towards your shoulders while pressing the dumbbells up into a locked out position above your chest.

Slowly lower the weights, keeping your elbows angled out at roughly 45-degrees. In the bottom position, when your elbows are nearly level with your torso or when you’ve reached a comfortable stretch, push the dumbbells back up.

Form Tip: Because of the potentially increased range of motion when using dumbbells, some lifters have a tendency to think “more is better.” But when you drop your elbows below-level with your torso, your shoulders become more externally rotated which puts them in a more vulnerable position. Keep your elbows roughly even with your torso in the bottom position to reduce the risk of joint strain.

Benefits

• Lifting each dumbbell individually can help strengthen developmental imbalances between arms.
• The dumbbell bench press lets you train with a high intensity using a relatively lower weight, which can improve upper body size and strength without wear and tear from heavy loading.
• It gives your wrist, elbow, and shoulder joints a break from the barbell because of the ability to use a neutral grip.  

Dumbbell Bench Press Variations

The dumbbell offers better freedom of movement, allowing you to train the dumbbell bench press from varying angles and positions for better overall muscle development.

Single-Arm Dumbbell Floor Press

This single-arm floor press will train your core and shoulder stabilizers more due to the offset load that gets neglected during bilateral (two-arm) pressing.

It’s also a shoulder-saver because it eliminates the lower range of motion, which is where the shoulder is externally rotated and problems like shoulder impingement can happen.

Dumbbell Squeeze Press

When it comes to building strength and muscle, tension is king. (2) The squeeze press cranks up muscle tension to the next level. You perform this like a regular dumbbell bench press, but you press the hex dumbbells together (similar to the top of a dumbbell flye) throughout the entire repetition.

This extra tension provided by the constant contraction means you’ll need to use a lighter weight than a standard dumbbell bench press, but this variation will fire up your chest like few other exercises.

How To Barbell Bench Press

Lie down on a flat bench, slightly arch your lower back, and plant your feet on the floor. Pull your shoulder blades together and grip the bar with at a comfortable and powerful width, outside of your shoulders. For added control, squeeze your hands hard to flex your arms and gripping muscles.

Unrack the barbell and think about pulling it toward your body to touch near your sternum or the base of your chest. Press the bar up, keeping your upper back tight and your shoulder blades pulled together.

Form Tip: Many lifters think the barbell bench press is just an “upper body” exercise, but this couldn’t be further from the truth. Creating tension with your lower body — pushing your feet back and down which flexes your calves, hamstrings, and glutes — is a counterbalance that builds total-body stability and helps you press more weight safely.

Benefits

• The barbell bench press recruits a number of upper body muscles including the chest, shoulders, triceps, biceps, and lats, which helps to build more upper body size and strength.
• Compared to the dumbbell bench press, you can potentially load the bench press up with a very heavy weight. 
• It has direct carryover for powerlifters because it’s one of the three lifts judged in a competition.

Barbell Bench Press Variations

There are several effective barbell bench press variations, but the two below will particularly help build lockout strength in your triceps, which has a huge carryover to your barbell bench press performance.

Close Grip Bench Press

A close-grip bench press is the same in every respect as the standard bench press, but you set your hands roughly shoulder-width apart. This changes your leverage and shifts the load more to your triceps and less to your chest.

Because the arm position focuses more on the triceps, it takes some stress off the shoulder joints but places slightly more stress on the elbow joints. It’s a delicate balancing act, and it is best to vary your grip width to avoid overuse injuries.

Barbell Floor Press

Similar to the dumbbell floor press but a little harder to initially set up, the barbell floor press lets use more weight than the dumbbell variation. It is a shoulder-saver and focuses more on the triceps than the chest because of the reduced range of motion.

One of the most significant advantages of the barbell floor press is that it takes the lower body out of it to focus entirely on strict upper body pressing power. If you don’t have access to an adjustable squat rack with a low setting to place the bar, then finding a spotter to help get the bar into position is necessary.

When to Program the Dumbbell or Barbell Bench Press

Many lifters perform the barbell bench press and its variations because that is what they have always done. But don’t discount the dumbbell bench press, as both can be used to improve your upper body strength and size.

Competitive Powerlifting

The barbell bench press is one of the powerlifting “big three,” along with the barbell squat and deadlift, so it should always take priority in every competitive powerlifter’s program.

However, pressing with a barbell all the time may give rise to overuse injuries due to exaggerating strength imbalances and cumulative wear and tear on your joints from being locked into the same range of motion. Occasionally using the dumbbell bench press and its variations as “accessory exercises” will give your joints a break and reduce imbalances between arms.

General Strength

Either bench press variation can be effective for non-competitive lifters interested in building strength. With its increased stability and fixed ROM, the barbell bench press allows you to lift heavier weights than the dumbbell bench press. And dumbbells in most gyms only go so high and become awkward to get into position; the barbell bench press should form most of your strength work.

Use the dumbbell bench press to strengthen imbalances between sides and as a break for the barbell when your joints begin to bark at you. But both bench variations will deliver strength gains; it’s a matter of personal preference.  

Building Muscle

When building slabs of upper body muscle is your goal, both bench press variations can work hand in hand. Bilateral lifts like the barbell bench press allow you to lift heavier total weight, which may benefit a muscle-building program because heavy loads are one way to achieve muscle-building tension.

The dumbbells, being lighter individually, are better for higher rep training which can also deliver an increased muscle-building stimulus.

Lifters With Long Arms

Lifters with relatively long arms will have a longer range of motion when it comes to pressing compared those with shorter arms. Generally speaking, those with shorter arms can lift more weight due to shorter levers creating a favorable pressing position.

Lifters with long arms can use either variation, but should consider how their joints feel on any given day when choosing which to perform. To avoid aggravating joints, opt for the dumbbell bench press.

Let’s Get Ready To Press

There is no one-size-fits-all to determine which bench press variation you should use. Some lifters feel no discomfort and can efficiently press with only a barbell to their heart’s content. For other lifters, the barbells make their joints angry and not worth the trouble. The choice between the two sometimes comes down to comfort, personal preference, and goal. But if pain and discomfort are not an issue, both should be used in a comprehensive plan to improve your upper body size, strength, and flexing time.

Research

1. Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
2. Burd, Nicholas & Andrews, Richard & West, Daniel & Little, Jonathan & Cochran, Andrew & Hector, Amy & Cashaback, Joshua & Gibala, Martin & Potvin, James & Baker, Steven & Phillips, Stuart. (2011). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology. 590. 351-62. 10.1113/jphysiol.2011.221200.

Featured Image: Monkey Business Images / Shutterstock

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Humans have been using lavender as a culinary, cosmetic, aromatherapeutic, and hygienic herb for at least several thousands years. In the Bible, Mary uses lavender (“very costly”) to anoint the feet of Jesus. In ancient Egypt, embalmers used lavender in the mummification process. Roman bathhouses often scented the water with lavender petals and women throughout the Mediterranean—where it grows natively—used it in hair oils, perfumes, and makeup. It became so ubiquitous as a fragrance in cleansing agents and bathing that the name “lavender” itself comes from the root Latin word for washing—lavare. 

It turns out that the ancients were right about lavender. It is a valuable herb that you can use to enhance your health, sleep, cooking, baths, and overall quality of life by incorporating it into your daily routines and regimens.

Breathe in the aroma

Crush fresh lavender between your finger and take a big whiff, or rub lavender oil on your temples for a soothing dose of aromatherapy stress relief. If you’re not sensitive to it, you can apply a little bit of oil or fresh lavender to your upper lip, so you get a steady drip of soothing lavender scent throughout the day. Lavender aroma relieves anxiety and mental tension.

Drink lavender tea

Though it’s usually enjoyed for its aroma, lavender is also perfectly safe to consume and, as a tea, actually rather reminiscent of chamomile in its effects. Like chamomile, lavender tea improves sleep, reduces anxiety, and it can even lower depression scores.¹

To make lavender tea, steep a handful of fresh lavender flowers (or two grams of dried flowers) in boiling water for 5-10 minutes. Strain and enjoy.

This is just as effective as chamomile for promoting sleep and helping to soothe frazzled nerves. You can even combine the two for synergistic effects.

Make perfume

Lavender oil makes a nice, chemical-free alternative to perfumes and colognes, especially combined with a more woody scent like sandalwood. Dab a little at the back of your neck or wrists to smell clean and light.

To make it last longer, dilute the oil in the fat of your choice. MCT oil, olive oil, avocado oil, or even beef tallow are excellent mediums.

You can also steep the fresh or dried lavender flowers in the fat using a double boiler to warm it up and speed up the extraction; strain before it cools.

Take a Roman lavender bath

The Romans would add fresh lavender to their public baths. They ruled much of the known world for over a thousand years, so they knew a thing or two. Adding either oil or fresh lavender buds to a hot bath will make an already-relaxing bath even more relaxing via two routes—topical absorption and aromatic absorption.

Use lavender at bedtime to sleep more deeply

Tie up fresh flowers and tuck them inside your pillow case, or just keep it beside your bed when you sleep. You can also do some inhalation before bed. Lavender also works well placed in a satchel, small pillow case, or reusable eye pillow.

Lavender helps you to sleep better, sleep faster, and sleep more deeply.

Topical lavender to soothe skin

Is your skin burned, chafed or irritated? Add some lavender oil to your moisturizer or a spray water bottle and apply or mist your skin generously. You can also steep fresh lavender in a carrier oil, then apply to irritated, burned, or chafed skin.

Make sweet, fresh-scented laundry

Instead of using chemical-laden dryer sheets, tie up a bundle of lavender blossoms in a cloth and add them to the dryer cycle when you do laundry. Be sure to shake out your clothes after they dry to get rid of any residue from the lavender. You’ll have to replace the lavender in between drying cycles.

Use lavender on cuts and scrapes

Lavender oil applied to wounds can actually improve and speed up wound healing. Add a few drops to carrier oil (coconut, olive, avocado) and apply it to wounds when they occur. Lavender has antiseptic properties, too, so the lavender oil blend can act as a comfortable alternative to more painful antiseptic sprays (great option for kids).

Use lavender on your scalp

When applied to the scalp, lavender may stimulate the growth of hair follicles. It also exhibits anti-dandruff activity.

An easy way to make a lavender “shampoo” is to add a few drops of lavender oil to a single raw egg yolk. Apply to wet hair and rub it in. Leave it in for a couple minutes, then rinse.

Another option is to steep lavender as you would to make tea; allow to cool and use as a rinse daily until dandruff clears up.

Cook with lavender

Lavender gives a unique floral accent to many dishes. It goes particularly well with lamb, grilled fruits, and higher fat cuts of meat. One really nice way to use it is to grill peach halves wrapped in bacon and then finish with fresh lavender flowers, crushed black pepper, and extra virgin olive oil. Another way is to add lavender to your smoker or BBQ when cooking lamb; the fragrant smoke lends a powerful effect.

Do be warned: a little bit of culinary lavender goes a long way.

As it turns out, lavender is much more than just a nice smell.

The post 10 Natural Health Benefits and Healing Uses of Lavender appeared first on Mark’s Daily Apple.

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Heading into the 2022 Mr. Olympia, Mamdouh “Big Ramy” Elssbiay was considered the presumed heavy favorite. The former two-time defending champion (2020-2021) had ringing endorsements from Olympia icons like Ronnie Coleman and Lee Haney. With various training updates showcasing his trademark mass, it seemed inevitable that the Egyptian bodybuilding titan would become only the eighth person to win the Mr. Olympia on at least three occasions. Instead, in a surprising upset that made Olympia history, Hadi Choopan captured his first career Olympia title, while Elssbiay notched a disappointing fifth-place result.

With the 2022 competitive calendar now in the rearview mirror, Elssbiay posted a reflection on his most recent Olympia performance in a Dec. 18, 2022, Instagram video. In the process, he looked ahead to the future and what might be next as someone who remains one of bodybuilding’s biggest names.

Before even discussing himself and his own prospects that lie ahead, Elssbiay made sure to congratulate Choopan for the Iranian athlete’s remarkable achievement in finally climbing bodybuilding’s tallest mountain. In particular, Elssbiay seemed to appreciate that Choopan likely won’t take the Olympia mantel lightly.

“From the beginning I have to say congratulations to Hadi [Choopan],” Elssbiay said. “He deserves it. He is the Mr. Olympia right now. He tried for many years to be in this place and I respect that. I am thankful for all the competitors who fought for one reason, to be a good representative of bodybuilding.”

As for why Elssbiay fell short of completing a legendary “three-peat,” he didn’t make excuses. He acknowledged the adverse circumstances in not attaining the result he wanted, while understanding things can happen with his passion that happens to be bodybuilding.

“It’s my game,” Elssbiay started. “I love this game from the beginning and I always tried to bring my best because it is my hobby. I loved everyone and loved my game and I need to say I have been broken many times in my life and this is not the first time. But I always came back stronger than ever.”

Ultimately, while it wasn’t the output he wanted, Elssbiay made a promise to come back on a mission. He noted that after finishing as the runner-up to Phil Heath during the 2017 Olympia, he had also fallen four spots to sixth place before eventually capturing a repeat to start the 2020s. Based on this reflective message in the aftermath of the 2022 Olympia — it seems apparent Elssbiay will try to replicate that past experience as best as he can in 2023.

“I promise you guys I will do my best to get back again stronger than ever,” Elssbiay said. “I don’t promise to win or to lose, I respect other people. But I will say I will do my best like I have done my whole life to be No. 1 again. I can say it to all the competitors in the Middle East, we can come back from this. I really appreciate all the people’s support around the world.”

Featured image: @big_ramy on Instagram

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Maureen Blanquisco is the 2022 Bikini Olympia champion. The athlete headed into the last callout of the Finals of the division, facing off with familiar faces in former champions Jennifer Dorie (2021) and Ashley Kaltwasser (2013-2015), as well as Jourdanne Lee. By the end of the evening, Blanquisco prevailed and had her first Bikini Olympia title within her grasp.

Here are the respective top five finishers at the 2022 Bikini Olympia and their respective monetary prizes:

2022 Bikini Olympia Results

1. Maureen Blanquisco — $50,000
2. Jennifer Dorie — $20,000
3. Ashley Kaltwasser — $12,000
4. Daraja Hill — $7,000
5. Lauralie Chapados — $6,000

The Bikini Olympia Finals was actually the start of the night’s final rounds, but the winner didn’t receive their title until Chris Bumstead won his fourth straight Classic Physique Olympia.

With comparisons out of the way, it was presumed that Blanquisco and Dorie were in the best spot to win the title. In an upset for the division, Blanquisco successfully knocked off the former defending champion to win the 2022 Bikini Olympia crown.

“I knew it was a matter of time, I just didn’t think it would be this time,” a surprised Blanquisco said in her post-victory interview. “I’m so thankful.”

Blanquisco’s ascendance isn’t necessarily wholly shocking. The athlete had steadily improved her results at the Bikini Olympia, going from ninth place in 2019 and fourth place in 2021 to a championship during the 2022 iteration. The last of which might be the cherry on top of a recent flourish from the top-notch competitor.

The post Maureen Blanquisco Wins the 2022 Bikini Olympia appeared first on Breaking Muscle.