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The first night of the 2022 Mr. Olympia contest wraps up after a pair of exciting rounds. On Friday, Dec. 16, 2022, in Las Vegas, NV, competitors in six separate divisions proceeded through the pre-judging round.
After last minute withdrawals from both defending Fitness Olympia champion Whitney Jones and four-time Fitness Olympia champion Oksana Grishina, this year’s contest was truly up for grabs to any hungry competitor.
Missy Truscott, the 2020 Fitness Olympia winner, was the only former champion left in the field of 20 competitors. Her experience and abilities clearly made an impression as she earned her second Fitness Olympia title.
Missy Truscott ($50,000)
Jaclyn Baker ($20,000)
Ariel Khadr ($12,000)
Sarah Kovach ($7,000)
Michelle Fredua-Mensah ($6,000)
212
The top five competitors were announced and included Ahmad Ashkanani, Kerrith Bajjo, Bryan Balzano, Shaun Clarida, Kamal Elgargni, Angel Calderon Frias, Oleh Kryvyi, Felipe Moraes, Keone Pearson, and Dean White.
From that group, the top five — Ashkanani, Clarida, Elgargni, Calderon Frias, and Kryvyi — performed individual posing routines, which smoothly transitioned to the ranking announcements.
Shaun Clarida ($50,000)
Angel Calderon Frias ($20,000)
Kamal Elgargni ($10,000)
Ahmad Ashkanani ($6,000)
Oleh Kryvyi ($4,000)
Figure
In the largest Figure Olympia field ever, 39 athletes stepped on stage to vie for the title. After being narrowed down to a top 10, and soon a field of five, With the 2022 win, Cydney Gillon extended her legacy with a record six Figure Olympia titles.
While Natalia Coelho does have an Women’s Physique Olympia record including two second placings (2018, 2021) and two third placing (2019, 2020), she came away this year with her first championship. Two-time champion and expected favorite Sarah Villegas took second, a position she hasn’t seen since the 2019 Women’s Physique Olympia.
The Olympia weekend continues with more competition at 9 a.m. (Pacific), Saturday, Dec. 17.
Classic Physique Olympia Pre-judging
Men’s Physique Olympia Pre-judging
Bikini Olympia Pre-judging
Wheelchair Olympia — Pre-judging and Finals
This year’s Olympia contest concludes at 7 p.m. (Pacific) Saturday night.
Men’s Open Mr. Olympia Finals
Men’s Physique Olympia Finals
Bikini Olympia Finals
Classic Physique Olympia Finals
There’s still time to tune-in and watch the contestsby purchasing a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.
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The Mr. Olympia competition is the pinnacle of the physique sports world. Across 11 divisions, competitors flexed and posed through the weekend of Dec. 16-17, 2022, and worked their way toward the sport’s biggest title.
After high-level performances in the initial callout round, competitors returned to the stage for a night of Finals to determine where the respective crowns belonged.
When 2021 Fitness Olympia champion Whitney Jones unexpectedly withdrew from this year’s contest, the Fitness competitors saw the title up for grabs. When four-time Fitness Olympia champion Oksana Grishina withdrew due to injury, the field became that much more competitive.
During pre-judging, 2020 Fitness Olympia champion and 2021 runner-up Misty Truscott seemed to catch the judges’ eyes.
Final results will be posted as they become available.
212
The entire 212 division spent much of the year in a state of limbo, with 2021 champion Derek Lunsford choosing not to defend his title and instead transitioning up to the Men’s Open division. 2020 212 champion Shaun Clarida added to the uncertainty by publicly teasing a potential move to the Men’s Open division before deciding, weeks before this year’s Olympia, to remain in the 212 division and seek another title.
By the end of pre-judging, Clarida, 2019 champion Kamal Elgargni, and relative newcomer Angel Calderon Frias appeared to be top contenders for this year’s vacant title.
Final results will be posted as they become available.
Figure
As the only Figure Olympia champion to win a record-setting five titles, it was likely that Cydney Gillon would continue her dominating reign. However, the 2022 stage was packed with more competitors than any other year, meaning Gillon would face the largest group of contenders ever.
As pre-judging concluded, the callouts may have indicated Gillon was on track to continue her winning streak.
Final results will be posted as they become available.
Women’s Physique
The 2022 Women’s Physique Olympia was the 10th iteration of the contest. Sarah Villegas returned to the stage looking to add to her 2020 and 2021 crowns and become only the second woman to win the title at least three times.
Two-time runner-up Natalia Coelho and Villegas appeared to be battling for the title throughout pre-judging.
Final results will be posted as they become available.
Ms. Olympia
Two-time defending champion Andrea Shaw looked to make it a three-peat as she stepped on stage against 20 hungry competitors. 2020 runner-up Margie Martin had announced this to be her last contest after 11 years as a pro, which may have proved enough motivation to see her through.
Final results will be posted as they become available.
Wellness
As one of the newest divisions in the field, the Wellness Olympia finds its second-ever contest with a packed field. Inaugural champion Francielle Mattos looks to defend her title from a crowd of 37 challengers.
In addition, the Wellness division added a second competitive round, as a change from its single-round format in 2021.
Final results will be posted as they become available.
Olympia Coverage Continues
The Olympia competition continues Saturday, Dec. 17, 2022, beginning at 9 a.m. (Pacific).
Classic Physique Olympia
Men’s Physique Olympia
Bikini Olympia
Wheelchair Olympia — pre-judging and finals
The Olympia concludes with its final rounds Saturday evening at 7 p.m. (Pacific).
Men’s Open Mr. Olympia
Men’s Physique Olympia
Bikini Olympia
Classic Physique Olympia
Fans of the physique sports can still watch the contestsby purchasing a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.
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The 2022 Olympia weekend officially began on Friday, Dec. 16, 2022. As the respective champions in all 11 divisions are sorted out over the weekend, the all-important initial callout reports will set the table for the potential respective victors. After the callouts and pre-judging portion of the competition concludes, the Finals will begin at 6:00 p.m. EST on Friday for six of the participating divisions.
Fans can watch the action unfoldby purchasingapay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.
Respective callouts for the Fitness Olympia portion of the contest began the day. With defending champion Whitney Jones withdrawing at the last minute, the division saw extra attention with a new victor assured. The 2020 Fitness Olympia champion and 2021 runner-up Missy Truscott appeared poised to regain her title with the opening selection.
The callouts for the Fitness division were based on the athletes’ physique. That will comprise one-third of their overall score. Olympia commentator Bob Cicherillo noted that four-time Fitness Olympia winner Oksana Grishina withdrew due to an injury that occurred during her competition prep.
Whoever was first and last amongst the callouts would be frontrunners after the round concluded, making this portion particularly important. Judges get a better look at the athletes by shifting them around during callouts.
Here are the results of the callouts for the 20 Fitness Olympia competitors:
Callout 1
Minna Pajulahti
Stephanie Jones
Tamara Vahn
Missy Truscott
Jaclyn Baker
Ariel Khadr
Michelle Fredua-Mensah
Allison Kramer
Callout 2
Anna Chism
Sarah Kovach
Aurika Tyrgale
Michaela Pavleova
Terra Plum
Callout 3
Danielle Chikeles
Danielle DaCosta
Andrea Glass
Abby Bolton
Corrine Elizabeth Bean
Alix Small
Callout 4
Jaclyn Baker
Missy Truscott
The leaders for the Fitness Olympia crown after pre-judging were Truscott and Jaclyn Baker, who were compared in the final callout. They head into Friday’s Finals as the Fitness favorites.
The transition of defending champion Derek Lunsford to the Men’s Open division meant that the 212 category would also see a new winner crowned. This portion of the contest featured 28 different athletes competing for the 212 title, such as former victors Shaun Clarida (2020) and Kamal Elgargni (2019).
With formal introductions behind them, the largest field in the 212 Olympia’s history had to be evaluated by the judges. As usual, the first and last callouts would get a pole position. Clarida was the only athlete who did not move from the first callout.
Here are how the callouts shook out for the 212 division.
Callout 1
Kerrith Bajjo
Ahmad Ashkanani
Kamal Elgargni
Shaun Clarida
Angel Calderon Frias
Oleh Kryvyi
Keone Pearson
Callout 2
Naser Mohamed
Yunlong Ping
Bryan Balzano
Felipe Moraes
Dean White
Radoslav Angelov
Callout 3
Oswaldo Gonzalez
Mohamed El Azim
Lucas Silva Coelho
Peter Molnar
Dectric Lewis
Callout 4
Abdullah Alsaif
Anwar Al Balushi
Douglas Connor
Ahmed Fawzi
Eduardo Correa
Daniel Sticco
Romain Ramassamy
Callout 5
Kerrith Bajjo
Oleh Kryvyi
Keone Pearson
Ahmad Ashkanani
Felipe Moraes
Callout 6
Shaun Clarida
Kamal Elgargni
Angel Calderon Frias
In the last callout, it was a three-way battle between two former champions in Clarida and Elgargni and Angel Calderon Frias. This trio will head into Friday’s Finals as the frontrunners.
However, every Olympia can present a surprise, such as a new contender making the most of their first contest berth. Even if they don’t win the whole thing, a result near the top while toppling some usual mainstays still more than qualifies as a sterling performance. Here are five dark horses who might thrive at the 2022 Mr. Olympia and shock the bodybuilding world on Dec. 16-18, 2022.
This 2022 Olympia dark horse list is not short on diversity, especially in competitive backgrounds. It has a former champion, albeit in a different division. It has respective young, ascending stars looking to make their mark. It even has an athlete who made a late push to qualify but seems more than ready to maximize his golden opportunity. It is in no particular order as a highlight of those potentially overlooked at the contest but who probably shouldn’t be.
Blessing Awodibu
Per NPC News Online, Awodibu is relatively new to the International Federation of Bodybuilding and Fitness (IFBB) Pro League competitive circuit. In his debut year in 2021, he took home third place at the Indy Pro and finished sixth at the New York Pro. He improved upon those results by winning the 2022 iteration of the Indy Pro outright to qualify for his first-ever Olympia.
Awodibu himself certainly hasn’t shied away from taking cues from those who have been there and done that. The most notable example might be when he trained with seven-time Mr. Olympia Phil Heath (2011-2017), putting his arms through the wringer. Meanwhile, Coleman has cited Awodibu as someone with the necessary aesthetic to shine in a debut performance.
It’ll be a potentially tall order to actually capture the Olympia title, but a stellar top-five placing isn’t out of the question for the Irish athlete.
Michal “Krizo” Križánek
Another newcomer, Krizo made headlines during the 2022 calendar year for his summer transition from the IFBB Elite Pro League to the IFBB Pro League division. He had set his ambitions on a quick turnaround to qualifying for the 2022 Olympia and didn’t fall short. The Slovakian competitor succeeded with his goals when he earned his Pro Card at the 2022 Amateur Olympia Italy and then got a place in the Olympia by winning the 2022 EVLS Prague Pro.
Unlike Awodibu, Coleman previously asserted that Krizo still has a lot of ground to make up with his physique despite some “great arms.” Though, from a glance, his ripped body still resembles someone who could make some noise in a first appearance.
As someone with a little more IFBB Pro League seasoning, Dauda has been knocking on the Olympia doorstep for some time. The 2022 edition of the contest will mark his debut after roughly five years in this competitive bodybuilding circuit. Dauda can boast a recent host of podium finishes like a second-place result in the 2021 Romania Muscle Fest Pro and the 2021 Yamamoto Cup Pro.
Dauda may have really burst onto the scene when he took home fourth place at the 2022 Arnold Classic. Given that established powerhouses like 2019 Olympia champion Brandon Curry and perennial Olympia contender William Bonac were some names who finished above Dauda, the result undoubtedly furled some eyebrows.
The British athlete will look to turn even more heads at the Olympia.
Andrew Jacked
Some view Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” as the latest phenom in bodybuilding, and they might not be wrong. The Nigerian athlete exploded onto the scene in 2022, winning both the 2022 Texas Pro and the 2022 Arnold Classic UK. Such performances drew rave reviews from four-time Arnold Classic champion (1993, 1997, 1998, 2000) Ken “Flex” Wheeler, who previously noted that Jacked’s general lack of “mileage” puts him in an advantageous position compared to his peers.
Entering the 2022 Olympia, Jacked will likely be riding a wave of hype. He may even live up to that simmering reputation underneath.
Amidst all the newcomers and Olympia rookies, Lunsford seems to be sitting pretty as his first-ever Men’s Open appearance unfolds. After gaining more weight and muscle than he expected, the former 212 Olympia champion (2021) formally transitioned to the division in September 2022 and seemingly hasn’t looked back.
Coming from the 212 division, Lunsford will have to contend with a host of competitors who weigh 260 pounds and above. As the Olympia M.C. Bob Chicarello stated at the Dec. 15, 2022, Olympia press conference, Elssbiay will likely weigh 300 pounds on stage. That’s a lot of mass to contend with. However, if anyone has the pedigree and experience to not only get a top-five result but potentially win it all, it’s Lunsford.
The athlete has previously discussed the raw emotions behind competing on stage at the Olympia. Aside from the expected butterflies of any professional athlete, it doesn’t sound like this dynamo will be intimidated by the new obstacle on his plate in the least.
Anything is Possible
While heavy favorites like Elssbiay will likely shine, the 2022 Olympia is bound to surprise with a few up-and-comers. Any number of these dark horses in a stacked field could soon become household names in a stacked field. Fans can keep up with all the action by purchasing a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.
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The 2022 Olympia is finally just around the corner. On Dec. 16-18, 2022, the world’s bodybuilding elite will compete on the Las Vegas, NV, stage. Eleven International Federation of Bodybuilding and Fitness (IFBB) Pro League divisions of athletes will be featured.
There is assuredly no shortage of storylines, but the Men’s Open portion of the contest will be the headline event. Two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay is seeking a legendary “three-peat” in potentially notching a third consecutive title. Contenders like Derek Lunsford, Nick Walker, Hunter Labrada, and Hadi Choopan will try to dethrone the Egyptian titan. Meanwhile, in the Classic Physique category, three-time defending champion Chris Bumstead is vying for his fourth straight championship. Expect athletes like a former two-time winner (2017-2018) Breon Ansley and Terrence Ruffin will attempt to push Bumstead.
To keep track of the action in every division across the entire contest, fans will have the option to livestream it all. Fans can purchase a pay-per-view premium package for $69.99 at the Olympia website — www.olympiaproductions.com.
There are over 200 athletes participating at the 2022 Olympia after a doozy of a qualification period over the 2022 calendar year. Here’s an overview of all the featured divisions at the 2022 Olympia:
The expectation is that Elssbiay takes home his third straight Mr. Olympia title. Various legends of the sport, like eight-time Mr. Olympia (1998-2005) Ronnie Coleman, believe Elssbiay is a shoo-in for a victory. Another eight-time Olympia winner (1984-1991), Lee Haney, ironically asserted that Elssbiay is comparable to Coleman at the peak of his powers.
At the same time, the Men’s Open field might still resemble a gauntlet on paper. Lunsford is the former 2021 champion in the 212 division and, even with a recent transition, has drawn praise as a potential dark horse. Two top-five finishers from 2021 in Labrada (fourth) and Walker (fifth) have seemingly only improved while training over the last calendar year. There’s also Choopan, who has knocked on the door of victory with two podium finishes in the last three Olympias. Plus, not to be overlooked, some attention will fixate on William Bonac, who hasn’t finished outside of the top six since 2015.
Needless to say, while Elssbiay will be a heavy favorite (no pun intended), he should likely see the best from his respective peers in what certainly seems like a stacked field.
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At the 2022 Mr. Olympia, reigning two-time champion Mamdouh “Big Ramy” Elssbiay will be a heavy favorite to finish a “three-peat” in taking home his third straight title. However, with a mark like that sitting on the table, Elssbiay is bound to have a huge target on his shredded back from any number of contenders. According to one legendary bodybuilder, on Dec. 16-18, 2022, Elssbiay should actually be most wary of a newcomer to the Men’s Open division.
On Dec. 12, 2022, eight-time Mr. Olympia Ronnie Coleman (1998-2005) appeared in a video on Muscular Development Magazine’s YouTube channel. In offering some pre-contest analysis of the field coming to Las Vegas, NV, Coleman maintained that he thinks former 212 champion (2021) Derek Lunsford is the most likely athlete to push Elssbiay for the title. Lunsford will make his first appearance as a Men’s Open competitor after transitioning from the 212 division in late Summer 2022.
Coleman didn’t mince words in his endorsement of Lunsford. Even while he ultimately believes Elssbiay will still retain his Olympia title, Coleman asserted Lunsford is the only competitor who can potentially match Elssbiay’s total package.
“Derek [Lunsford] is the only one that’s pretty close to him [Elssbiay] right now that’s got everything,” Coleman said. “He’s really complete; he’s got a lot of thickness and everything.”
Another prime contender for the Olympia, Hadi Choopan, was also someone Coleman highlighted. However, from his perspective, the all-time great noted that Lunsford’s physique is just more polished by comparison.
“I think height makes a difference, as well as conditioning and thickness, and I think Derek [Lunsford] is close to being complete,” Coleman explained. “Hadi Choopan is really good in some areas and not so good in some other areas. He’s not complete like Derek [Lunsford] is right now, but anything can change.”
As for how Coleman viewed the top five at the 2022 Olympia shaking out, he didn’t make a firm commitment to a prediction. To him, any number of Lunsford, William Bonac, Brandon Curry, and Choopan could be in line for a second-place result to Elssbiay.
“Man, it’s so hard right now, I know so many good guys, but I see ‘Big Ramy’ [Elssbiay] first, then second it could be [William] Bonac, he is looking real good,” Coleman said. “Then Brandon Curry always looks pretty good, and then these new guys coming in here Derek [Lunsford], and I don’t think Andrew [Jacked] can place that high … for the second, it’s going to be between [William] Bonac, Hadi [Choopan], Derek [Lunsford], and Brandon [Curry]. Four guys can place second, I think.”
The 2022 Mr. Olympia might be Elssbiay’s to lose. That said, if an icon like Coleman thinks Lunsford has the tools to topple the Egyptian giant, then a tight battle could be in store on the Las Vegas stage.
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When American weightlifter Mattie Rogers sees a loaded barbell and an opportunity to add another medal to her resume, she seldom misses. A two-time Senior Pan-American Champion — once in the 81-kilogram weight class in 2020 and once in the 76-kilogram class in 2022 — Rogers has built a reputation for incredible feats on lifting platforms. She painted another brilliant portrait during the 2022 International Weightlifting Federation (IWF) World Weightlifting Championships (WWC) in Bogotá, Colombia.
On Dec. 13, 2022, during the 2022 IWF WWC, Rogers captured a 109-kilogram (240.3-pound) snatch and a 138-kilogram (304.2-pound) clean & jerk for a 247-kilogram (544.5-pound) total. The podium performance garnered Rogers silver medals in the 76-kilogram division on each figure. Not to be overlooked, Rogers also locked in a unique individual mark. By medaling at the Worlds once again, the athlete became the first modern American weightlifter ever to notch a medal in five consecutive appearances.
Rogers’ run of international excellence on this stage dates back to the 2017 IWF Worlds when she took home a snatch silver medal, a clean & jerk bronze medal, and a total silver medal in the 69-kilogram weight class. After only notching a clean & jerk bronze medal at the 2018 iteration of the IFW Worlds, Rogers has now captured three medals in three consecutive World Championships since 2019. At the time of this writing, she is the most decorated active American weightlifter at this international level, with 13 Senior medals since her Worlds debut in 2015.
Note: There was no 2020 edition of the IWF Worlds so as to not overlap with the 2020 Tokyo Olympic Games in the same year. Those, however, would be postponed until Summer 2021 due to COVID-19 concerns.
Here’s an overview of the Women’s 76-kilogram podium at the 2022 IWF Worlds, featuring Rogers in second place:
2022 IWF World Weightlifting Championships | Women’s 76-Kilogram Podium
First place — Sara Samir Ahmed (Egypt): 261-kilogram (575.4-pound) total | 113-kilogram (249.1-pound) snatch | 148-kilogram (326.3-pound) clean & jerk
Second place — Mattie Rogers (United States): 247-kilogram (544.5-pound)total | 109-kilogram (240.3-pound) snatch | 138-kilogram (304.2-pound) clean & jerk
Third place — Kim Su-hyeon (South Korea): 245-kilogram (540.1-pound) total | 108-kilogram (238.1-pound) snatch | 137-kilogram (302-pound) clean & jerk
In a post on her Instagram, Rogers beamed with pride at her latest Worlds accomplishment. As the weightlifter looked ahead to a likely transition to the 81-kilogram category moving forward — especially in qualification for the 2024 Paris Olympic Games — she seemed appreciative of what she achieved as a 71-kilogram athlete.
“Fifth consecutive Worlds medals!” Rogers wrote. “Not my best day, but also not my worst, and silver is silver! I’m walking away, both bummed and proud. It’s always hard to be pleased with so many missed attempts on the stage, but I can’t be mad at my medal streak living on for one more year … Time to actually bid farewell to the 76-kilogram category (for real this time) and keep on working. My favorite thing to do.”
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Shannon Sharpe’s career in the National Football League (NFL) saw him accomplish just about everything a football player dreams of. On an individual level, the Pro Football Hall of Famer garnered four First-Team All-Pro (1993, 1996-1998) selections — an indicator that the former prolific tight end was the best at his position in each of those respective years. When Sharpe retired, he held most of the relevant tight end receiving records, including touchdowns (62), receiving yards (10,060), and receptions (815). On a team level, he won three Super Bowls (1997-1998, 2000) between stints with the Denver Broncos and Baltimore Ravens.
All of these illustrious achievements aside, the NFL legend still has a lot to learn when it comes to training in the gym. That’s where seven-time Mr. Olympia (2011-2017) Phil Heath recently came in.
On Dec. 13, 2022, Club Shay Shay posted a video to their YouTube channel that features Heath walking Sharpe through a back and triceps workout while also giving him short posing lessons. Being someone who tries to maintain a high level of fitness in retirement, Sharpe seemed to hold his own. Even still, it was apparent that Heath’s pointers were effective and left a mark on a fellow sports legend.
Here’s an overview of the strength-training routine Heath and Sharpe worked through together.
Lat Pulldown (Overhand/Underhand)
The icons’ session began with some overhand grip lat pulldowns. Heath’s main note of advice for Sharpe here was to hold the weight for a little longer on each rep so as to contract his muscles more.
“… We want to focus on the technique,” Heath told Sharpe. “We want to focus on the tempo. So we’re not going super fast because this has got momentum. We want to keep muscles under tension for a longer duration.”
After they finished the overhand lat pulldowns, Heath and Sharpe transitioned to an underhand grip variation. According to Heath, performing underhand pulldowns is necessary for bodybuilders because it helps round out the back muscles.
“A lot of people say, ‘Why would I do underhand lat pulldowns?’ Heath asked rhetorically. “Because we want to work on the sweeping of the lats. The lats can actually insert very, very low. You see a lot of guys that have it very up top, very high, and in bodybuilding, we want it to start so low, it looks like the Cobra.”
After finishing off these back exercises, Sharpe clarified how his preparation as an elite football player was very different from Heath’s physique focus as an elite bodybuilder.
“As a football player, you’re not really focusing on that [body aesthetic],” Sharpe said. “You’re focusing on functional strength. We did one-arm rows and dumbbell rows. That was the only thing we did for the back […] I don’t do curls because my thing was to push people off me.”
After the heavy back portion of their workout, the pair implemented some one-arm triceps extensions, a cable pushdown variation. Heath had Sharpe focus on keeping his shoulder stable while he used his free handle to keep himself level during his reps. The purpose of this emphasized stability was to better isolate the triceps muscle.
Seated Cable Row
To top off their back work, Heath and Sharpe leaned on some seated cable rows as the last back movement in their routine. The duo had minimal corrections or new emphases on this exercise as they powered through a few quality sets.
Dumbbell Incline Triceps Extension
To close the overall workout, Heath and Sharpe performed sets of dumbbell incline triceps extensions. In a slight change-up, Heath suggested moving the dumbbells and elbows at the time. Per Heath, not keeping the elbows stationary helps lessen any potential elbow pain during this movement. Along those same lines, Heath noted the wrists can also be rotated during reps to ease tension on them.
Their meeting of the minds in the gym behind them, Heath and Sharpe will return to their usual spheres. Heath will be a color commentator on the lead 2022 Mr. Olympia broadcast team. Meanwhile, when not working out, Sharpe is a media personality on Skip and Shannon: Undisputed — a daily sports talk show on Fox Sports 1.
If this duo ever gets together to train again, they’ll likely have even more wise words of gym wisdom for each other.
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Some lifters think they don’t “need” to do the goblet squat, usually because they can load more weight onto a barbell. But the goblet squat really is one of the most efficient exercises you can do.
It’s more challenging than basic bodyweight squats, it’s more accessible than squatting with a barbell, and can usually be done by lifters with poor shoulder or back mobility, and there are many simple and effective goblet squat variations to progress over time.
Credit: In The Light Photography / Shutterstock
Here are some of the most effective ways to get even more benefits from the classic goblet squat with a few simple adjustments.
A cyclist goblet squat is performed very similar to a classic goblet squat, holding a kettlebell or dumbbell in front of your chest. This movement adds elevation under your heels, most commonly by standing on a single weight plate.
The elevated heel position lets you keep your torso more upright, so that you can sit “more into your knees” compared to sitting your hips farther back as your squat. Raising your heels also changes the ankle mobility requirements of the exercise, making it more comfortable for lifters with limited mobility. (1)
When to Do It
The cyclist squat is excellent for building quad strength and muscle because the raised heel increases activation of the quadriceps (front thigh muscle). This movement is also a great way to get more comfortable sitting “all the way down” into your squat. If you have limited ankle mobility, it’s often more effective to work specifically to improve the issue, but sometimes a heel lift can help you gain confidence in the bottom of the squat and continue training.
How to Do It
Hold a dumbbell or kettlebell in the “goblet position” — with the weight supported by both hands held in front of your chest, under your chin. Set your feet in a fairly narrow stance, closer than shoulder-width, with your heels on top of a weight plate placed on the ground. Bend your legs and squat down. Focus on sitting “into your hips and knees” instead of leaning forward and pushing your hips back.
Descend as low as you can while maintaining tension in your legs and core. Keep your shoulders back and your torso upright. Don’t let the weight pull you forward. When you’re reached the bottom position, drive through your feet and come to a standing position.
Goblet Reverse Lunge
Switching from a two-leg squat to a single-leg exercise makes it more challenging to your legs and core. Holding the weight in the goblet position and performing a reverse lunge, or back lunge, can be one of the best ways to get started with this movement.
This movement will be great for maintaining core strength and posture while also working on unilateral (single-leg) development. Lunges also allow reduce stress on the back compared to two-leg squats. (2)
When to Do It
A goblet reverse lunge is a great time to focus on each leg individually. You can add this exercise in as an “accessory lift,” performed after more traditional heavy work like barbell squats, or you can make the movement a priority and perform it as the first exercise of your leg workout. Pretty much everyone in the gym can benefit from more unilateral work because, along with building muscular strength, it can also help with hip strength and stabilization.
How to Do It
Hold a kettlebell or dumbbell in the goblet position. Stand with your feet hip-width apart. Step back with one foot while hinging at your hips and lowering your back knee towards the floor. The goblet squat reverse lunge should be done with a more upright torso position compared to other squat or lunge variations. Keep your front heel down on the floor as you reach your back knee to the ground. Once you’ve reached as far as possible, drive back up by pushing through the floor with your front foot to stand up.
Goblet Lateral Lunge
Most people very rarely move sideways, or laterally, in daily life. But moving in different planes and in different directions is an important way to maintain a well-rounded, fully functioning body.
The goblet lateral lunge is excellent to build hip stability, adductor (inner thigh) strength, and glute strength. Moving sideways with a weight in the goblet position will also challenge you core stabilizers in a unique way, especially your obliques on the sides of your abdominals.
When to Do It
A goblet lateral lunge is often going to have a relatively shorter range of motion at the knee compared to other lunge movements because the movement also works the leg through a lateral movement, not just knee flexion (bending).
Lifters that have a hard time sitting all the way into a deep squat can benefit from the goblet lateral lunge because you don’t need to and also sit as low. Lateral lunges are also useful when you are also tight in your hamstrings or groin, because the hamstrings and hip muscles are stretched throughout the exercise.
How to Do It
Stand with the weight in the goblet position. Step one foot out to the side and, when it’s flat on the ground, bend your knee while keeping your other leg straight. Keep your torso upright torso as you descend, don’t let the weight pull you forward. Leaning forward isn’t really wrong, but it shifts the focus to your glutes instead of focusing on your core hip strength. Take your time working through the movement and control the descent. Emphasize the eccentric component (lowering phase) to really get more mobility, strength, and muscle-building benefit. (3)
Biceps Curl Goblet Squat
This two-for-one movement will probably end up on many peoples’ list of favorite exercises. It hits your legs, which many people expect, along with some bonus work for your arms, which many people happily accept.
It is performed exactly the same as a standard goblet squat except that you will sit low enough to push your elbows out into your thighs as you do a biceps curl before standing back up.
When to Use It
Along with being an efficient way to train your upper body and lower body together, this is amazing exercise for ingraining a deep squat position, reinforcing squat technique, and learning how to hold muscular tension through your body. If you have a hard time feeling getting your hips back in the bottom of the squat, feeling the weight and the pressure from your own body against your thighs will help to create stability and tension.
Because this is essentially a type of “pause squat,” holding the deepest position as you perform the curl, you are also getting the muscle-building benefits of increased time under tension. (4)
How to Do It
Stand with your feet roughly hip or shoulder-distance apart while holding a weight in the goblet position. The specific stance width will vary person to person. Adjust to a comfortable position. Drive your hips back and push your knees out as you squat down. As you reach the bottom of the squat, press your elbows into the sides of your inner thighs — this will help to keep your chest up, engage your back, and provide enough tension to do a biceps curl to full straight-arm extension while in the bottom position of the squat. Curl the weight back up to the goblet position, near your chest, and then drive through the floor to stand back up.
Goblet Box Squat
This is another simple, subtle, and effective variation of the standard goblet squat. Instead of squatting in the air, lower yourself to reach a box, bench, or step. You should be able to gently touch the box with your glutes before standing up.
The goblet box squat can be used by beginning lifters as they build confidence and get comfortable with the squatting movement pattern, and it can be used by experienced lifters who want to challenge themselves with new movements and techniques.
When to Use It
Squatting to a stable surface offers a few benefits. First, it makes sure that each repetition is performed with a consistent range of motion instead of accidentally decreasing your depth due to fatigue. It can also work to limit your range of motion, which can be useful if you’re recovering from an injury or need to train within certain restrictions. The box also forces you to move more slowly and with more control, which can increase the time under tension and build greater overall results.
How to Do It
Stand one or two steps in front of a box, bench, or step set to just-above knee-height. You can and should set the height of the box to accommodate your own range of motion depending on your mobility level. Hold a weight in the goblet position and slowly squat down with control, reaching your hips and glutes backward as you approach the box. Be careful not to lower quickly or slam onto the box. Pretend the box was just covered in a layer of glue and you don’t want to get stuck — you need to touch down gently and briefly before standing up.
Muscles Worked by the Goblet Squat
The classic goblet squat, like all squats, is a complete lower body exercise that trains all the major leg muscles.
Credit: @moritsummers / Instagram
The front-loaded goblet position also changes the stress on your core muscles compared to other squat variations, making it more accessible to many lifers with back pain unable to perform barbell squats.
Quadriceps
The quads on the front of your thigh are the largest muscle targeted by the goblet squat. They are strongly recruited during the goblet squat, most noticeably as you rise from the bottom position and reach the standing lockout position. Squatting to a deeper position, with a more significant knee angle in the bottom position, can increase activation of the quads.
Glutes and Hamstrings
Your glutes and hamstrings work together to strongly “pull” you into a deep squat position, as well as to extend you up and out of the bottom position. When you take a relatively wide stance, with your feet beyond shoulder-width, your glutes and hamstrings are put into a position of stronger leverage and can be recruited more significantly.
Core
Holding a kettlebell or dumbbell in front of your chest, in the goblet position, will force your abs and lower back (your core muscles) to work more strongly fighting against the pull of the weight. The front-loaded position also requires you to remain more upright, which helps to avoid excessive strain on your lower back.
Goblet Squat Form Tips
The goblet squat is a great tool to help teach that the squat itself is much more than just legs. Holding the weight in front of your body helps to ensure good posture, which really means it becomes an upper back and core exercise, as well.
Keep your elbows pinned to your sides throughout the movement. Your arms should stay bent, with your hands near your shoulders and chest. The weight should stay under your chin and not drift away from your body.
If you try to goblet squat without holding good positions, it is very likely that the weight will pull your upper body forward. Keep you upper back tight and your shoulders pulled back.
Lower yourself to a comfortable depth to build strength and mobility in your legs and hips. In the bottom position, your upper body should not be significantly angled forward, like a common barbell back squat.
Pick Up a Goblet
The goblet squat is an effective exercise all on its own, but when you take a closer look at these versatile variations, the potential benefits keep adding up. To keep progressing, you want to get in plenty of reps, gradually add weight, increase the total time under tension, and vary the movements slowly over time. Adding any of these goblet-position exercises to your lower body training will deliver new strength gains, more muscle, improved mobility, and better all-around performance.
References
Lu, Z., Li, X., Xuan, R., Song, Y., Bíró, I., Liang, M., & Gu, Y. (2022). Effect of Heel Lift Insoles on Lower Extremity Muscle Activation and Joint Work during Barbell Squats. Bioengineering (Basel, Switzerland), 9(7), 301. https://doi.org/10.3390/bioengineering9070301
Eliassen, W., Saeterbakken, A. H., & van den Tillaar, R. (2018). COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION. International journal of sports physical therapy, 13(5), 871–881.
Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British journal of sports medicine, 43(8), 556–568. https://doi.org/10.1136/bjsm.2008.051417
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Originally Posted At: https://breakingmuscle.com/feed/rss
The 2023 Arnold Strongman Classic (ASC) will be the unofficial start of the major competitive strongperson circuit in the year 2023. With the official respective rosters for the Women and Men already confirmed, the Arnold Sports organizing body saw fit to announce the events the athletes will tackle in a Dec. 9, 2022, Instagram video.
The 2023 ASC will be comprised of five distinctive events over two days — the Wheel of Pain, the Austrian Oak, the Elephant Bar Deadlift, the Unspunnen Stone Throw, and the Frame Carry. The competing strongwomen and strongmen will determine their respective champions on Mar. 3-4, 2023, in Columbus, OH.
Here’s a concise overview of what to potentially expect in each event at the 2023 ASC:
Friday, March 3
Two events will make up the first day of the 2023 ASC before heading into Saturday’s finale.
Event One — Wheel of Pain
Making its return to the contest, the imposing “Wheel of Pain” will task competitors with pushing the handle on a gigantic wheel (weight undisclosed) as far as possible within a minute’s time. Scores will be determined by total distance covered.
Event Two — The Austrian Oak
This portion of the contest will act as the 2023 ASC’s variation of the Log Lift. At the time of this writing, it is unclear if The Austrian Oak will be for max weight or max reps. Luke Stoltman won the event at the 2022 ASC with a max lift of 213 kilograms (470 pounds).
Saturday, March 4
The 2023 ASC will then see through its last three events on Saturday before determining the final champions.
Event Three — Elephant Bar Deadlift
Another ASC staple, the Elephant Bar Deadlift will begin the second day of the competition. The eponymous implement is longer than a traditional deadlift barbell. In a max-weight event, some of the participating athletes could potentially try their hand at breaking Hafthor Björnsson’s World Record of 474 kilograms (1,046 pounds), which he accomplished in 2019.
Event Four — Unspunnen Stone Throw
In its debut at the ASC, the Unspunnen Stone Throw will ask the competitors to lift a stone (weight undisclosed) overhead and throw as far as they can.
Event Five — Frame Carry
The closing event of the 2023 ASC will be the usual Frame Carry. The exact format of this year’s iteration is unclear at the time of this writing. Though past editions of the ASC have mandated the athletes carry a 400-kilogram (881-pound) wooden frame as fast as possible up a ramp. If they couldn’t reach the top, they were scored on their distance. Polish strongman Mateusz Kieliszkowski — who will return to the ASC after two years away — possesses the current Frame Carry World Record of seven seconds from 2019.
On the Women’s side of the matter, 2022 World’s Strongest Woman (WSW) Olga Liashchuk, three-time WSW winner Donna Moore (2016-2017, 2019), and 2022 WSW runner-up Andrea Thompson might be the top contenders.
The contest is still months away, but one thing’s for certain: Even one resounding lift could help elevate an athlete to win the ASC title.
Featured image: @andreathompson_strongwoman on Instagram
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