Salmon burgers are the perfect dinner time meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family. Plus, salmon includes vitamin D3, B-vitamins, magnesium, iron, and selenium. You can’t beat that. Our recipe also calls for a low-carb bun, but you can always switch it out for lettuce or collard greens. Our patties are so delicious and packed with flavor that we wouldn’t blame you if you even omitted the wrapping all together to eat the burger and and slaw on their own!
How to make salmon burgers
For this recipe we’re using wild-caught salmon filets, which include healthy omega-3 fats and far fewer toxins than farmed salmon. In order to prep the salmon you’ll want to cut the skin of the salmon away from the flesh. Then finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms. Be sure not to over-process! The salmon should look similar to the below photo.
Next, place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine. Form the salmon mixture into 4 equal sized patties and place on a sheet pan.
How to cook salmon burgers
The great part about this recipe for salmon burgers is there are multiple cooking methods! If you’re running short on time and don’t have time for cooking with an oven, throw these patties on the stovetop for an efficient cooking method.
Cook the salmon burgers in the oven: Before you start cooking ensure your oven is preheated to 375 degrees Fahrenheit. Once your patties are formed bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.
Cook the salmon burgers on the stovetop: You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.
Salmon burger toppings
Our salmon burgers also come with a homemade slaw made with broccoli or cabbage slow then tossed with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like. As for additional toppings, feel free to mix and match based on your liking! We used sliced tomato and red onion this time around.
Salmon burgers are the perfect dinner time meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family.
Your favorite low carb bun (we used UnBun) or lettuce for a lettuce wrap
Sliced tomato
Sliced red onion
Primal Kitchen Chipotle Lime Mayo
Instructions
Preheat your oven to 375 degrees Fahrenheit.
Cut the skin of the salmon away from the flesh and finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms, but do not over-process.
Place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine.
Form the salmon mixture into 4 equal sized patties and place on a sheet pan.
Bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.
Toss the slaw with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like.
Assemble your burgers by stacking the salmon burger on a bun or lettuce wrap, along with sliced tomato, red onion, the slaw and more chipotle lime mayo.
Notes
Lettuce or collard greens would be excellent low carb options to wrap these burgers in, or omit the wrapping all together and just eat the burger and slaw on their own.
You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.
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If you want the most well-developed chest possible, the bench press is not enough. Sure, big multi-joint lifts are very efficient at putting heaps of meat on your frame, but if you really want to take your muscular development to the next level, you’ll have to include some isolation (single-joint) movements to specifically target individual body parts.
Credit: BLACKDAY / Shutterstock
The cable crossover has been a favorite in bodybuilding circles for decades, and for good reason. This chest flye variation allows you to apply high-tension to your pecs without much involvement from other muscle groups. If you’re ready to boost your chest development, take a look at how and why you should add this time-tested exercise to your routine.
This classic exercise is often performed incorrectly and then blamed for poor results or shoulder pain. Execution is of the utmost importance if you want the best results. Here’s what to do.
Step 1 — Start Between Two Pulleys
Credit: Ihor Bulyhin / Shutterstock
Stand in the middle of a two-pulley station with a single-handle on each side. Some stations have an adjustable pulley height, which is ideal to adapt the exercise to your body. Set each pulley around chest-height.
Grab one handle and pull it in toward your shoulder. Keep it close to your body as you grab the second handle with your free hand. Stand up tall in the middle of the station. Take a deep breath and flex your abs for stability.
Press the handles straight ahead while rotating your palms to face each other. Stop just before your elbows are locked out. This is the starting position for each rep.
Form Tip: You may feel unbalanced or unstable, especially if you start using heavier weights. Use a staggered stance, with one leg in front of you, for a more stable base of support.
Step 2 — Stretch Your Chest
Credit: MDV Edwards / Shutterstock
Slowly lower the weight by reaching your arms out to your sides. Keep your chest up, don’t move at the hips or waist. Maintain a slight bend at your elbows throughout the entire repetition — bending and straightening your arms during the movement turns the exercise into a press.
Focus on feeling your pecs (chest muscles) stretch throughout the range of motion. Your shoulder mobility and chest flexibility will determine the end range of motion. Ideally, aim to go until your elbows are roughly in line with your shoulders or as deep as your mobility allows without losing muscular tension.
Form Tip: Do not focus on excessively driving your elbows backwards into an extreme stretch. You’ll risk joint strain and injury, and won’t be able to generate enough force for the exercise to be efficient.
Step 3 — Bring Your Arms to Full Contraction
Credit: Vladimir Sukhachev / Shutterstock
Flex your pecs as you bring your arms to the center. Stop just before your hands touch to keep tension on the muscle.
Your arms should be pointed straight ahead at roughly chest-height. Squeeze your chest as hard as possible in the contracted position. Return to the stretched position and repeat the process for additional repetitions.
Form Tip: Only your arms should move during the exercise. Make sure not to cheat by bending forward at the waist or rolling your shoulders forward. Those adjustments might allow you to move a heavier weight, but it’s at the expense of your shoulder joint health because your shoulders are potentially vulnerable in the stretched position.
Cable Crossover Mistakes to Avoid
Like many chest exercises, the cable crossover is prone to several ego-based mistakes. These can lead to less results and a greater chance of injuries. Let’s take a look at these potential traps.
Pressing the Weight
This can happen either by letting your ego dictate the weight used or by simply losing concentration during a set. In both cases, it drifts away from the purpose of the movement.
Credit: Thanumporn Thongkongkaew / Shutterstock
It’s sometimes too easy, or too tempting, to alter the lift’s mechanics so that it turns into a press rather than a flye motion. If you bend your arms too much when the weight begins to move, you will recruit your triceps and, to a lesser extent, the shoulder muscles.
This is a blunder because the aim of the exercise is to isolate the chest as much as possible and not use assistance from other muscles to move the weight.
Avoid It: Your hands should move in a wide arc, from in-line with your shoulders to nearly meeting in the middle. You shouldn’t be driving your hands forward like a bench press or standing push-up. Start the lift with your elbows slightly bent and keep your elbow angle the same during the entire lift.
Overstretching the Shoulder Joint
The cable crossover shouldn’t turn into a weighted stretch. If you lose control, the cable’s tension can pull your hands too far back and extend your shoulders backwards, where the joints are at their most vulnerable.
Credit: MDV Edwards / Shutterstock
If you’re not mobile enough, this can put unnecessary stress on the shoulder joint. Because of the constant tension applied by the cable, going into a super-deep stretch might not be needed to properly stimulate muscle growth — it will be compensated by strong contraction.
Avoid It: Slow down the eccentric (lowering) portion and always use a manageable weight. This ensures that you’re in control and able to feel consistent muscular tension.
Losing Posture
If you use a weight that is too heavy or push well-past the point when fatigue sets in, you risk losing your posture and letting your shoulders roll forwards. This is often done instinctively so the shoulders can assist the chest.
Credit: Body Stock / Shutterstock
Unfortunately, internally rotating the shoulders in that position is quite risky. It decreases the anatomical space for the many tendons and ligaments that go through the shoulder joint, which results in possible inflammation and tendonitis in the biceps, pecs, or shoulders. It’s also a threat to the fragile rotator cuff.
Moreover, it will decrease the chest stretch, which can decrease the muscle growth stimulus because a stretched muscle under load has the potential to grow more. (1)
Avoid It: Keep your shoulder blades pulled down and back for a stable shoulder position. Stand tall with your chest up and “proud.” Maintain that posture for the duration of the exercise.
Benefits of the Cable Crossover
The cable crossover is an isolation exercise that allows you to really focus on the chest. But there’s icing on the cake because of the adjustable pulley station: you can adjust the pulley’s height and the cables provide constant tension throughout the lift, unlike other exercises such as the dumbbell flye.
Credit: ARENA Creative / Shutterstock
The cable crossover has one primary goal — muscle growth — but it is achieved through different means than a compound exercise like the bench press, and offers its own unique benefits.
Tension Through a Long Range of Motion
If you want optimal muscle-building results, you will eventually have to add variety to your training with different kinds of exercises, rep schemes, or training techniques. (2)
The cable crossover is useful because it challenges the muscle both the lengthened range — because of the deep stretch — and the peak contraction where tension is still applied at the top of the lift.
Dumbbell flye variations, for example, typically have reduced tension in the top position due to the decreased force of gravity against the weights.
Developing the Mind-Muscle Connection
Because of the constant tension applied throughout the whole range of motion, the cable crossover is a fantastic exercise to develop the mind-muscle connection. You can really isolate and focus on the chest in the shortened and lengthened range.
Having a better mind-muscle connection is shown to yield superior muscle growth. (3) Squeezing at the top and pausing on each rep will be a powerful catalyst for building muscle and building a powerful mind-muscle connection.
Versatility
One major advantage of the cable pulley station, compared to a dumbbell or machine flye, is customization. You can use a variety of hand positions or pulling angles, and adjust the weight in small increments.
This allows you to add variation to the exercise and find the perfect setting for you to really feel your chest working. You can also adjust your stance and body position inside the station to find specific cable angles that suit your individual frame.
Muscles Worked By the Cable Crossover
The cable crossover is a single-joint (isolation) exercise that can be one of the most effective ways to directly target the chest if properly done. But the body is a complex machine, and no exercise can really “isolate” a single muscle on its own. Other muscles will always be recruited to some extent.
Credit: martvisionlk / Shutterstock
In this case, while the chest is certainly emphasized, nearby muscles will also be activated when performing the cable crossover.
Pectoralis Major
Commonly known as the chest, the pecs are the biggest and strongest pressing muscles in the upper body. The pecs attach to the upper arm, along the clavicle, the sternum, and the upper ribs. During the cable crossover, this muscle is mainly recruited through arm adduction (pulling the arms toward your centerline). The pecs also work to internally rotate the upper arm.
Anterior Deltoid
The shoulder muscle consists of three separate heads — the anterior (front), the lateral (side), and the posterior (rear). During the cable crossover, the anterior head assists the chest with internal rotation and adduction of the humerus (upper arm).
Biceps Brachii
This two-headed muscle is attached to the upper arm and then goes through the shoulder to the scapula (shoulder blade). It is an important muscle in the shoulder complex and helps to stabilize the shoulder joint during the cable crossover. The biceps are recruited because they are responsible for flexing (bending) your arms.
Because your arms should maintain a bend during the exercise, the biceps are working statically during the exercise. You should not actively bend or straighten your arms during the cable crossover because it will shift focus away from your pecs.
Who Should Do the Cable Crossover
Anyone who wants to emphasize their chest development can include this exercise in their routine. This staple exercise is ideal for muscle-building purposes.
Aesthetics Aficionados
If you’re interested in building an aesthetic physique, the cable crossover is a great fit. An isolation exercise is a great way of bringing up an underdeveloped chest while helping to create a symmetrical upper body.
If you need to emphasize chest development with minimum involvement of other muscles, this will be one of your go-to movements.
How to Program the Cable Crossover
Because it’s a single-joint exercise, this exercise should not be used with relatively heavy weights in order to avoid injuries and reap the most of its benefits.
Use the cable crossover as a secondary exercise after your main pressing movement, as a finisher at the end of your chest workout, or (after a thorough warm-up to prepare your shoulder joints) as the first exercise of the session to pre-exhaust your chest for an even more intense workout.
Moderate Weight, Moderate Repetitions
Using the standard hypertrophy scheme of three to four sets of eight to 12 repetitions will be a reliable way to build your chest. Accumulating volume in this range will be beneficial for hypertrophy. (4)
Low Weight, High Repetition
Sometimes you just want to feel the burn. Doing two to three sets of 15 to 20 repetitions can be just as beneficial for hypertrophy, and the longer time under tension might even be better for developing a great mind-muscle connection and really feeling your chest. This is the perfect scheme for a scorching finisher.
Cable Crossover Variations
The cable crossover is great because the pulley station allows you to modify your training in mere seconds. Simply changing the cable’s height will result in a slightly different range of motion and different muscular targeting.
High-to-Low Cable Crossover
For this variation, adjust the cable station so that the attachment is higher than your shoulders. The higher it will be, the more you will emphasize training the lengthened (stretched) position.
Position yourself like you were to perform the standard crossover, but instead of ending the lift with your hands in front of your chest, aim to bring your hands around your belly button or belt-line.
Low-to-High Cable Crossover
Now, we’re doing the opposite by setting the pulleys at their lowest point. Stand tall and balanced with your chest up, like any other cable crossover.
Bring your arms upwards at around face-level. This motion will recruit more the clavicular portion of the pecs (upper chest), similar to incline pressing. Since the upper chest is underdeveloped in many lifters, you should likely give this variation a go, especially if your chest session did not have any incline or overhead training.
Cable Crossover Alternatives
If you don’t have a pulley station or just want to spice things up, don’t worry, we’ve got you covered. Here are the best alternatives to the cable crossover.
Dumbbell Flye
The classic chest flye is free weight alternative to the crossover. Set up a bench, grab a pair of dumbbells, and perform the movement very similar to the cable crossover, but lying down on a flat bench. Because dumbbells are relatively unwieldy compared to cables, this alternative can require more shoulder joint stability, which can be useful for building joint health and injury prevention. (5)
This classic exercise is very interesting because it offers a different curve of resistance than the cable crossover. The moment arm is great in the stretched position, but nearly nonexistent in the contracted position. This alternative will focus on the lengthened range, which can be beneficial for exercise variety, muscle growth, and mobility.
Pec-Deck
The good old machine flye has the benefit of requiring no balance at all and even less coordination. Here, you can solely focus on your chest contraction because you are seated and fully supported. Simply sit in the machine and perform the flye movement.
The guided component allows you to use one unique trick: instead of closing your hands and gripping the handle firmly, just place it in your palms with fingers open. You should be able to feel your chest contract better because the relaxed grip will negate the irradiation phenomenon — also known as Sherrington’s law, which implies that a contracted muscle will also contract the surrounding muscles. (6)
FAQs
I feel my biceps a lot during the exercise. What’s going on?
Your biceps will be tense during the exercise because your arms should be slightly bent with the muscle contracted, but if your biceps are fatiguing before your chest, that’s not normal.
The first step would be to lighten the weight and make sure you’re not actively bending your arms during the exercise. Also, try to think that your hands and forearms don’t exist. You might be activating your arms too much by squeezing the handle too hard. Solely focus on your chest contracting and drawing your elbows and upper arms close together.
My shoulders hurt when I perform this exercise. What should I do?
If it really hurts, then you should stop the exercise and probably consult a medical professional. Some degree of pain or discomfort is unfortunately bound to happen at some point during your lifting journey. It doesn’t necessarily indicate an injury, but it could.
Make sure you always use perfect form. Puff your chest out and keep your shoulder blades back to protect your rotator cuff muscles. If you start rolling your shoulders forward due to fatigue or heavy weights, then you’re opening the door to a potential problem.
Wrap-Up
The cable crossover is one of the few exercises commonly associated with bodybuilding. It’s fundamental purpose is to trigger muscle growth in the chest — and it does that job so well, it’s been a muscle-building staple for decades. If building a fuller, more muscular chest is on your to-do list, the cable crossover should end up in your bodybuilding toolbox.
References
Nunes JP, Schoenfeld BJ, Nakamura M, Ribeiro AS, Cunha PM, Cyrino ES. Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging. 2020 May;40(3):148-156. doi: 10.1111/cpf.12622. Epub 2020 Feb 5. PMID: 31984621.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Calatayud, Joaquin & Vinstrup, Jonas & Jakobsen, Markus & Sundstrup, Emil & Brandt, Mikkel & Jay, Kenneth & Colado, Juan C. & Andersen, Lars. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology. 116. 10.1007/s00421-015-3305-7.
Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
Jaggi A, Alexander S. Rehabilitation for Shoulder Instability – Current Approaches. Open Orthop J. 2017 Aug 31;11:957-971. doi: 10.2174/1874325001711010957. PMID: 28979601; PMCID: PMC5611703.
Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
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Ever since he entered the public eye as an actor, Chris Hemsworth has usually made it a point to keep up with his strengthtraining and overall fitness. Between his film work, Hemsworth has spent some of his recent time promoting his workout application, Centr — which he started in 2019, according to an interview with Bloomberg. The latest routine from a man famous for playing Thor in the Marvel Cinematic Universe is a doozy.
On August 25, 2022, Hemsworth shared a 50-rep full-body workout featuring some manner of burpees, squats, dumbbells, bicep curls, and shoulder presses. The actor appeared to perform the respective exercises by a body of water, which may have again been on the deck of a navy ship from the recent record-breaking blockbuster, Top Gun: Maverick.
Editor’s Note: This article covers a workout published by Hemsworth’s fitness application Centr. Breaking Muscle is not affiliated with or sponsored by Centr, nor is beholden to any form of public endorsement.
Here’s a complete rundown of Hemsworth’s 50-rep full-body workout:
Chris Hemsworth’s 50-Rep Full-Body Workout
Run through the below sequence once, rest for 60 seconds, and complete four more times for five total rounds.
Dumbbell burpee curl — 10 reps
Squat curl press — 10 reps
Alternating reverse lunge and curl — 10 reps
Biceps curl — 10 reps
Standing shoulder press — 10 reps
According to the caption of Hemsworth’s post, the workout apparently becomes more manageable as one shifts from exercise to exercise. However, and this seems like an imperative aspect, he stresses not to rest until all 50 total reps are finished. That could indicate this full-body routine emphasizes bolstering both strength and conditioning.
In encouragement, Hemsworth’s Thor: Love and Thunder co-star, Chris Pratt, appeared to endorse the workout in the comment section of Hemsworth’s Instagram post.
“Thanks for the inspiration!” Pratt wrote. “Just did it. Great quick workout.”
Pratt also noted that he used “big rocks” he found on the beach instead of dumbbells before telling Hemsworth that he continues to “inspire” with his fitness work.
This full-body workout isn’t the first related to Hemsworth’s Centr application that the actor has shared recently.
For example, in early July 2022, Hemsworth walked through an intense chest routine predicated on volume in a relatively short amount of time. Then, in mid-August, the actor broke down a functional “minimal equipment” workout that may have taken place in the same naval location as his 50-rep full-body demonstration. A general perusal of Hemsworth’s Instagram will show he makes it a point to periodically post different workouts.
Based on the seemingly increasing frequency of the promotion of Centr, Hemsworth might become even more visible in the fitness space very soon. Given that the actor initially started the application as a way to promote healthy habits in the gym and the kitchen, it seems he’s starting to reach his precise and noble goal.
“Most of the studies on long COVID are looking at narrow slices of our body’s chemical interactions – and that’s far too limiting. I don’t have all the studies in front of me to reference, but there’s a lot of evidence (and many have accepted) that long COVID and mast cell activation syndrome (MCAS) are essentially the same thing. Dr. Tina Peers found that most of her long COVID patients reported symptoms of MCAS before they got COVID, suggesting that a genetic or underlying predisposition to long COVID lies in mast cell dysfunction. Anyone with long COVID also have asthma, hypothyroid, food sensitivities before you had COVID? When you shift your lens to the mast cells you have to acknowledge the complexity of the effect on the body – it’s not just about too much histamine, but a host of other chemicals. When our body is, or thinks it is, under attack, our mast cells activate, and in the process release histamine and, for the purposes of this discussion, cortisol. So, to “fight” the paper cut, infection, bee sting, or cat hair, our body goes into full fight mode – inflammation – and our cortisol levels rise. When things are functioning normally, histamine and cortisol levels drop in time, and we return to equilibrium. However, our bodies have been under attack by all sorts of toxins for decades, or maybe we have a genetic abnormality such as Mannose-binding lectin deficiency or Ehlers Danlos, so our bodies cannot find the equilibrium, and eventually we suffer from adrenal fatigue. I don’t have evidence of this, but I expect that the authors of this article are measuring this adrenal fatigue that is just a symptom of the underlying condition that presents a welcome mat for long COVID. And when COVID – a disease of the mast cells – finds that welcome mat, the sensitivities and inflammation that were already present now kick into high gear, and we’ve got long COVID. How do we treat it? As you would MCAS – with a strict low histamine diet, and analysis that identifies vitamin deficiencies (likely Bs and D, to start). Reduce emotional stress, avoid triggers like heat and exercise, pace yourself, sleep more, and accept that it’s going to take some time. Excellent source of info: https://www.youtube.com/c/RUNDMC1”
This fall, the strongman legend will officially return to the sport by competing in the 2022 Giants Live World’s Strongest Nation (WSN) competition. In a team-oriented, head-to-head contest, Hall will be the captain of Team UK, while eight-time WSM competitor Robert Oberst will captain Team USA. The competition will take place on November 26 in Liverpool, England.
In preparation for his return to strongman, Hall shared an August 24 video on his YouTube channel that details his daily nutrition three months before he competes in Liverpool.
Here’s Hall breaking down how he eats as he trains to excel in strongman again.
Breakfast
According to Hall, his wife usually prepares his daily meals. On the day this video was filmed, she had to work, so Hall made everything himself — with the help of his wife’s written instructions.
First on the ledger for Hall was a morning protein shake. It consisted of two scoops of whey protein, two tablespoons of peanut butter, one banana, some Skinny Food chocolate spread, milk, and ice. The strongman guessed the shake had around 700 calories and 65 grams of protein.
Afterward, before walking his dog for some morning cardio, Hall weighed himself on a scale. The scale read 160.45 kilograms (353.7 pounds) — over 40 pounds more than Hall’s weight during his boxing match with Björnsson in late March this year.
Lunch
Before he headed out for a training session, Hall pieced together his lunch. The athlete used scissors to cut up some chicken onto a skillet. Then, he chopped up some onions and tomato and mixed them with coriander, cilantro, and his own special low-sugar cooking sauce. He packed this mix into five wraps, which had roughly 1,500 calories and 120 grams of protein.
To have a smaller meal in the middle of his workout, Hall filled up two additional wraps. His calorie and protein total by the end of lunch were 2,800 calories and 305 grams of protein, respectively.
To conclude his day, Hall made two “Beast Burgers.” These burgers had two big patties of beef on respective buns, bacon, sauce, tomatoes, and cheese.
Everything went smoothly except for the fries — which Hall failed to pat dry, toss in oil, and plop in the air fryer. After he consulted his wife on the telephone, he acquiesced and plated his non-crispy potato wedges.
After finishing this final monster of a meal, Hall said his total calories for the day were 4,600, and total protein was 385 grams.
In his strongman heyday, Hall competed at over 400 pounds during contests. That is a far cry from his current weight of 353.7 pounds. Such a potential shift might mean Hall excels more on agility-related events while sacrificing strength in heavier aspects at the 2022 WSN.
Hall will take his nutrition and training to captain Team UK at the 2022 Giants Live World’s Strongest Nation on November 26 in Liverpool, England.
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“You’ve gotta squat” can be heard echoing through gyms worldwide. At face value, it’s undoubtedly useful advice. Squatting strengthens the entire lower body and builds muscle in the legs, while also working the core and upper-body stabilizers.
However, squatting isn’t one specific exercise; it’s a general movement pattern. Telling someone to squat is like telling them to eat. It’s well-intentioned but vague. Many lifters assume that the barbell back squat is the default “squat” and other movements are just variations.
Ivan Kochergin / Shutterstock
While the back squat has plenty of its own advantages, it may not belong on that pedestal. The front squat can easily take the top spot. It offers several benefits the back squat can’t match and just might be a better overall choice for many lifters. Here’s a deep dive into learning which type of squat really belongs in your training program.
Beyond the most visual difference — the barbell’s position — there are several key differences between these two primary squats.
Muscle Recruitment
The bar position during a back squat requires lifters to lean forward, somewhat significantly, during the exercise. This froward lean recruits more of the posterior chain — glute, hamstrings, and lower back — to maintain a stable upper body position. The lower back, in particular, is highly activated during back squats.
While lower back involvement can play a role in building overall strength, it can also be a limiting factor for lifters with pre-existing lower back problems.
In contrast, the front squat significantly recruits the anterior chain muscles — abdominals, hips, and quadriceps. (1) Because the barbell is supported across the front of the shoulders, the load remains closer to the body’s center of gravity without causing any drastic forward leaning.
Credit: Ground Picture / Shutterstock
This upright torso position reduces lower back involvement while increasing abdominal activation. The bar position during the front squat also requires more wrist and elbow mobility to hold the bar in place; the back squat typically requires more shoulder mobility to maintain a stable grip on the bar.
Interestingly, lower body muscle recruitment is more closely related to general squat depth than actual bar position. Achieving a deeper position in the bottom of a squat, whether it’s a back squat or front squat, will recruit more hamstring and glute muscle. (2)
Squatting to a relatively higher position — thighs roughly parallel to the ground or higher — will focus muscular stress on the quadriceps. The front squat has also been shown to increase activation in one of the quadriceps muscle heads, but not the entire muscle. (3)
The upright torso position of a front squat may often allow a lifter to achieve a deeper squat with less overall strain, but many lifters are able to reach comparable depths with a back squat.
Joint Strain
In terms of overall joint stress, the back squat is often considered to be more stressful to joint structures in both the upper and lower body. (4)
Because the load is supported across the upper back and requires an engaged lumbar spine (lower back) with a forward lean, the low back and hips can be placed under a significant strain.
The shoulder joint may also be stressed while supporting the bar across the back, especially for lifters with excessively tight chest or shoulder muscles, or pre-existing shoulder issues.
Credit: Dragon Images / Shutterstock
Joint stress can often be mitigated with certain adjustments to foot placement, stance width, hand position, and squat depth. However, the back squat generally has more potential to be rougher on the involved joints than the front squat.
That said, the front squat can stress the wrist joints because the bar is held in what’s known as the “rack” position, with the palms facing the ceiling and fingers under the bar near your shoulders.
Again, certain adjustments can be made to accommodate poor wrist mobility. Lifters can adjust their grip, use a crossed arm position, or attach long lifting straps to the bar for an easier grip. But the basic front squat movement and rack position can still potentially strain the wrist joint. The back squat places the wrists in a more stable and less stressful position.
Back Squat and Front Squat Similarities
Despite several physical and performance differences, these two primary squat variations share several benefits.
Movement Pattern
If someone confiscated your barbell and asked you to perform a body weight “front squat” and “back squat,” the movements would look pretty much identical. A squat is a foundational movement pattern; “front” and “back” refer strictly to the position of whatever weight you’re using.
It’s what turn of the century lifters used to call the “deep knee bend” — simply bending your legs to achieve a deep squat position. Whether you’re holding a barbell across your back, supporting a barbell on the front of your shoulders, cradling a sandbag in your elbows, or holding a dumbbell at chest-level, you’re still squatting.
Both the front and back squat use the quadriceps, hamstrings, and glutes as active muscles to move the weight. The abdominals and lower back are recruited as stabilizers to maintain a safe and strong upper body position. The upper back, shoulders, even the lat muscles to an extent, provide further torso stability.
Either squat variation can be performed with a relatively wider stance or a more narrow stance, depending on the lifter’s goals and individual limb leverages. Both can also be performed to varying depths and different ranges of motion, which will slightly alter the lower body muscle emphasis.
Technique Differences Explained
While simply shifting the barbell’s position from the front to the back may not sound like a significant change, it initiates a cascade of differences which will affect technical performance of the lift and, ultimately, the overall results.
Bar Position
The back squat requires the lifter to support the barbell across their upper back and shoulders. To prevent the bar from sliding directly down the lifter’s back, the torso is angled slightly forward and the hands grip the bar on either side. This creates tension throughout the entire upper body, while activating the large back muscles, abdominals, and lower back for stability.
The front squat supports the bar across the front deltoids (front of the shoulder), typically placed close to the collarbones or neck. The rack position requires the lifter to bend their arms and maintain the bar’s position with their hands, or fingers, on the bar.
This front-loaded position requires the shoulders, biceps, and forearms to support the weight. The upper back is also worked isometrically to keep the bar close to the body, and the abdominals are significantly activated to work against the compressive force of the weight.
Body Posture
The angled torso position of the back squat is necessary to counterbalance the load, which puts the lower back into a more active role as a stabilizer. General hip position during the back squat may make it challenging for some lifters to reach a relatively low depth in the bottom position unless they have a high level of hip mobility.
The front squat, due to the more upright torso position, allows lifters to more naturally “sink” into a deeper squat position in the bottom with relatively less strain on their hips, knees, and low back.
Credit: AntGor / Shutterstock
The rack position does require significant upper back strength and the lifter must resist the weight pulling their upper back into a rounded position, while the back squat will typically see lifters falling into a rounded lower back position.
How to Back Squat
Begin with the bar set in a rack at roughly upper-chest level. Dip beneath the bar and place it across your upper back and shoulders. The bar should not rest directly on your neck or spine.
Grab the bar with both hands facing forward. Pinch your shoulder blades together and pull your elbows under the bar to form a stable “shelf” of muscle to support the load. Stand up to unrack the bar, and take one or two small steps backwards.
Step to the side with one foot to set your stance width. Brace your core and push your hips back as you bend your knees. Keep your feet flat throughout the entire repetition. Reach an appropriate depth based on your goals and general mobility. Aiming to have your thighs parallel to the ground is an effective compromise for muscle-building and strength gains. (5)
Form Tip: Squeezing the bar in your hands can contribute to total-body tightness and stability. (6) To ensure a tight upper body and improve power output, grip the barbell hard before unracking and try to crush the bar during each repetition.
Benefits
The back squat is the ideal squat variation for building overall strength. The overall body position maximizes leverage and allows significantly heavy weight to be moved.
This exercise is sport-specific for competitive powerlifters, as it is one of the movements performed in meets.
Because the back squat allows potentially heavier loads to be used, it can be useful for building size and strength together. (7)
Back Squat Variations
The back squat is, itself, one specific squat variation, but there are several similar variations which offer comparable or unique benefits while reducing potential drawbacks like lower back strain.
High-Bar Back Squat
This subtle adjustment to the back squat shifts the bar position higher on the upper back and traps. The slight change in leverage allows the lifter to maintain a more upright torso, which reduces lower back strain and allows a more natural deep squat in the bottom position.
The vertical torso position also encourages a closer stance, which affects squat depth and lower-body muscle recruitment.
Safety Bar Squat
The safety bar is one of the most unique-looking barbells you’ll find in a gym. The extra-thick padding and angled bar sleeves shifts the barbell’s center of gravity, while the forward-facing handles allow a neutral grip which reduces shoulder strain.
The safety bar squat decreases lower back involvement while increasing activation of the upper back muscles.
How to Front Squat
Begin with a barbell in a rack slightly below your collarbones. Grab the bar slightly outside shoulder-width, using a palms-down grip. Approach the bar and allow your arms to bend. Your elbows should point forward as the bar rests on the fronts of your shoulders.
Keep your abs fully engaged and maintain a straight back. Straighten your legs to unrack the bar. Take one or two steps backwards and one step to the side to establish your stance width. Flex your core as you stabilize the weight.
Bend your legs and descend as low as possible. Keep your shoulders pulled back and your upper body vertical as you lower into the bottom position.
Form Tip: Don’t allow your elbows to point down. The barbell, and your torso, will follow your elbows — if they drift down, the weight will fall forward and the lift will fail. Keep your elbows aimed as straight-ahead as possible to ensure a strong and stable body position.
Benefits
This movement allows intense lower body training with limited stress on the lower back.
The front squat is sport-specific for many competitive strength athletes, including Olympic weightlifters and CrossFit athletes.
This exercise is also well-suited for general sports athletes who need a lower body strength-building exercise with limited knee strain. (8)
Front Squat Variations
While the front squat can be performed with several grip variations (basic rack position, cross-arm, or using straps), there are other effective front-loaded squat variations which may be more appropriate for certain lower body workouts, depending on the lifter’s goal.
Goblet Squat
The goblet squat combines the front-loaded, lower back-sparing benefits of a front squat with the simple versatility of a single dumbbell or kettlebell.
The movement is often used to introduce the squat movement pattern to beginners, improve lower body mobility, or as a warm-up for more experienced lifters. However, with sufficient load, intensity, and volume, the goblet squat can be a serious muscle-builder.
Zercher Squat
Named after a popular American weightlifter from the 1930s, the Zercher squat is performed with the barbell supported in the crooks of the elbows rather than in the hands. This removes some of the elbow and shoulder mobility requirements of a front squat, but can sometimes be simply uncomfortable due to the pressure of the weight on the elbows.
Because the barbell is even closer to the hips and the body’s center of gravity, you can maintain an extremely rigid and upright torso. This nearly eliminates lower back strain and heavily recruits the abdominal muscles. The Zercher squat has significant carryover to competitive strongmen/strongwomen, who often compete in events while carrying front-loaded odd objects.
Programming the Back Squat and Front Squat
Choosing the most effective squat variation will depend primarily on your training goal. Individual mobility restrictions, such as pre-existing back pain or hip or ankle issues, may also influence programming.
Sport-Specific Training
While many strength sports require athletes to perform specifically a back squat or specifically a front squat in competition, such as powerlifting Olympic weightlifting, respectively, both movements can be used in a training phase.
Competitive strongmen/strongwomen and CrossFit athletes can benefit from incorporating both movements into their training, since their competitions are more diverse and they may need to perform either (or both) specific movements during a contest.
For Strength
When it comes to squatting for strength, the back squat reigns supreme. The back squat recruits the most total muscle from head-to-toe (or, more specifically, from feet to traps) and coordinates leverage and technique to allow massive weights to be moved.
That’s why it’s one of the big three powerlifts — because it’s an ideal movement for assessing (and building) strength. For context, the highest back squat of all time is in the ballpark of 1,100 pounds while the heaviest-ever front squat, by comparison, is closer to 800 pounds.
For Muscle
Squatting is considered a foundational exercise for beginners looking to build a base of strength, as well as muscle. It’s also a time-tested staple in bodybuilding leg workouts. As a leg-building exercise, the back squat is more than adequate. It puts multiple body parts, including the glutes, hamstrings, and quadriceps, through muscle-building time under tension. (9)
However, relatively few experienced bodybuilders continue training the standard back squat, and instead fit the front squat or a variety of other squat or deadlift variations into their leg routine to more efficiently target specific muscle groups and emphasize individual body parts.
Choose the Right Tool for the Job
To make a long story short (too late)… what they say is right — you do gotta squat. But despite what the powerlifting-inspired coaches tell you, you don’t “have to” back squat. And despite what the athletic-based coaches tell you, you don’t “have to” front squat. All you do have to to do make a fully informed programming decision based on your specific goals and your individual capabilities.
References
Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, 33(10), 1058–1066. https://doi.org/10.1080/02640414.2014.984240
Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
Coratella, G., Tornatore, G., Caccavale, F., Longo, S., Esposito, F., & Cè, E. (2021). The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. International journal of environmental research and public health, 18(2), 772. https://doi.org/10.3390/ijerph18020772
Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research: January 2009 – Volume 23 – Issue 1 – p 284-292 doi: 10.1519/JSC.0b013e31818546bb
Clark, D. R., Lambert, M. I., & Hunter, A. M. (2012). Muscle activation in the loaded free barbell squat: a brief review. Journal of strength and conditioning research, 26(4), 1169–1178. https://doi.org/10.1519/JSC.0b013e31822d533d
Abreu, R., Lopes, A. A., Sousa, A. S., Pereira, S., & Castro, M. P. (2015). Force irradiation effects during upper limb diagonal exercises on contralateral muscle activation. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology, 25(2), 292–297. https://doi.org/10.1016/j.jelekin.2014.12.004
Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T.. Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of Strength and Conditioning Research: October 2015 – Volume 29 – Issue 10 – p 2954-2963 doi: 10.1519/JSC.0000000000000958
Bird, Stephen P. PhD, CSCS1; Casey, Sean BSKin, BSNutr, CSCS2. Exploring the Front Squat. Strength and Conditioning Journal: April 2012 – Volume 34 – Issue 2 – p 27-33 doi: 10.1519/SSC.0b013e3182441b7d
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
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Men’s Open bodybuilder Samson Dauda has had a competitive year in 2022, but he still faces an uphill battle to make the most of his upcoming debut at the 2022 Mr. Olympia. “The Nigerian Lion” is both figuratively and literally one of the biggest upcoming names in the sport — and an August 24 Instagram post proves it
“The Nigerian Lion” regularly shares updates leading up to the upcoming 2022 Mr. Olympia, noting it’s his goal to have a strong performance at the contest. His latest freakish physique appears to be a step in the right direction.
On August 24, 2022, Dauda shared a video on his Instagram where his upper-body and lower-body mass look colossal as he works through different poses. According to the bodybuilder, he weighs 330 pounds at the time of the clip.
Per the caption of his Instagram post, 1989 Mr. Universe Milos Šarčev is Dauda’s coach. (Note: Šarčev also coaches Joe Mackey, another Men’s Open athlete, and Men’s Open Olympia contender Regan Grimes.) Dauda partly credited Šarčev for helping him reach his off-season training goal.
“Finally ending this off-season at 330 pounds, the exact number we hoped to hit but not for one minute did I really think I was really going to achieve it,” Dauda wrote. “But [Milos Šarčev] had no doubt.”
Dauda’s Rise
Dauda earned his International Federation of Bodybuilding and Fitness (IFBB) Pro League card in 2018. Ever since that point, the athlete has steadily improved performance-wise. According to NPC News Online, he came in 11th place at the 2018 Romania Muscle Fest Pro in his Pro League debut. The following year saw Dauda notch two top-10 performances in the 2019 Wings of Strength Pro (seventh) and the 2019 Vancouver Pro (eighth). (Note: Dauda has only ever competed in the Men’s Open category)
In 2022, Dauda is enjoying some of the best results of his career to date. The Nigerian athlete came in fourth place at the 2022 Arnold Classic and followed up with another fourth-place finish at the 2022 Boston Pro. Per the IFBB’s qualification standards for the 2022 Mr. Olympia, Dauda’s performance in the recent Arnold Classic earned him a whopping eight points in the standings. Dauda’s result in the Boston Pro garnered the athlete two points. Those results appeared to earn Dauda a berth in the 2022 Olympia — his debut at the contest.
At the time of this article’s publication, Dauda appears to be deadset on making his debut at the Olympia this December a memorable one. After reaching his offseason goal weight-wise, the Nigerian competitor appears to be pushing himself and his strength to the limit with his appearance on bodybuilding’s grandest stage on the horizon.
The 2022 Mr. Olympia will take place on December 16-18 in Las Vegas, NV.
Hey folks, Board-Certified Health Coach Erin Power is here to answer your questions about Primal eating and how to make it easier! If you’re wondering how to eat healthier without the struggle, we’ve got strategies, tips, and backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group.
Roberta asked:
“Eating this way is such a struggle! I try to eat like you say but sometimes food is the only thing that brings me joy. What happened to ‘everything in moderation’? Also, I’m 67 and don’t like bringing attention to my weird diet around friends or family. I have high cholesterol and want to lose weight. Why can’t this be easier?!”
Before I dive in with answers, I want to take a moment to recognize that you’re here, showing up, asking important questions, and seeking to understand your health and eating patterns. At any age, that’s already a win. But I have special appreciation for folks who are in their fifties, sixties, and beyond and who never stop asking what shifts or changes might help them to feel better and thrive.
For many people, there is a strong pull to “do what they’ve always done”—even if it’s not working—to get them where they want to be. This pull gets stronger the longer they’ve been doing it. Good for you for being open to something different. It’s not easy. Oh, and by the way, your brain is wired to be wary of change; so it’s almost not even your “fault” that you’re feeling a certain kind of way about a whole new diet.
Now, just for clarification, when you write “I try to eat like you say,” I’m assuming that you mean in accordance with Primal guidelines. Even within Primal guidelines, an eating plan can look all kinds of ways. Essentially, we’re talking about real, whole food as close to its natural state as possible, including high-quality protein, healthy fats, veggies, fruits, nuts and seeds, high-quality dairy, and occasional indulgences such as dark chocolate or other Primal treats.
Despite the rigid-seeming nature of that list of food choices, there is tons of nuance. Options and variations within these parameters are practically endless. For instance: for people who are sensitive to nuts and seeds or dairy; for those who avoid eating some or all animal products; and for those who aren’t in a socio-economic position to acquire the perfect grass-fed, grass-finished beef, there are still countless ways to craft delicious, nutritious meals.
What I’m getting at here is twofold:
1. There’s not “one way” to eat healthy or to follow a Primal diet.
2. You still can (and should) find joy and deliciousness with a Primal way of eating.
But…there is a caveat.
Everything in Moderation Might Equal Health in Moderation
Everyone’s version of “everything in moderation” looks different, but many of my clients come to me after their version of it decidedly did not get them where they wanted to be with health and wellness. Generally speaking, “everything in moderation” doesn’t seem to be working all that well for most people. I’m not really a tough-love kind of coach, usually, but I can’t argue with the fact that if something is not working, it makes little sense to keep doing it. If nothing changes, nothing changes.
Our bodies have not evolved to cope with many foods common in a modern diet. Highly processed foods, inflammatory seed and vegetable oils, sugar, and grains can wreak havoc on our metabolic health, endocrine system, and immune system while creating chronic inflammation and contributing to widespread diseases of modern living. Even small exposures to these “immunogenic” foods can trigger irritation and inflammation in the body—the thing we are hoping to avoid inflicting on ourselves.
That being said, we are also trying to cultivate an anti-fragile body. Your body is resilient, and can handle occasional exposures to naughty inputs like less-than-supportive foods, a bad nights’ sleep, or an extra glass of wine at a special dinner. We embrace the 80-20 principle for a reason. We also realize that everyone is at a different place in their wellness journey and brings a different set of circumstances to the table. Any supportive steps—however small—are better than none and will help create a positive feedback loop, encouraging next steps in your journey.
If we were working together in my capacity as a Primal Health Coach, I would gather more specifics on what you’re eating daily and where you’re struggling: what, specifically are you missing or craving, and what can we do to satisfy that for you so this doesn’t feel so hard. How can we fold in some flexibility and joy without backsliding into “moderation” no-man’s-land?
Changing the Story
Whether I’m working with clients or reflecting on where something feels out of alignment in my own life, one of the first places I look is the language we use and stories we tell. Might sound a bit out there, but I promise that the words we choose and the stories we repeat have a huge impact on our experience and reality.
A couple of phrases from your question stand out for me in this regard: “Eating this way is such a struggle!” and “I’m 67 and don’t like bringing attention to my weird diet around friends or family.”
Now, I’m in no way minimizing those challenges. Changing lifelong eating and lifestyle habits is objectively hard. In other words, I totally get it. AND, I also want to gently propose that so long as you repeat and rehearse a story of struggle, you will continue to reinforce that struggle as a lived experience.
When it comes to changing your stories and beliefs (and thus actions and experience), start with your thoughts and what you say to yourself and to others. Monitor that with utmost care, because you are literally speaking your reality into being. This is a process and takes practice, but each time you catch yourself thinking of Primal eating or making healthy choices as a struggle, I’d like you to:
Pause and non-judgementally acknowledge the thought, feeling, or action.
Gently and kindly offer yourself compassion: you’re making a big change, and change is hard.
Reframe.
The wording you use should feel resonant with you. Try stretching beyond your current stories and beliefs but not so far that it feels totally unbelievable. For example:
Choosing real food is challenging at times, but I love knowing I’m feeding my body what it needs to thrive.
The more times I choose to eat real, whole, nutrient-dense food, the easier it will be. Might take a while, but soon this will just “be how I eat.”
There are many delicious ways to nourish myself with Primal foods.
And, just for fun, here’s a really big reframe for you: Lots of folks are opting into “weird” health behaviors to take care of themselves these days. Maybe that whole “struggle” thing is an outdated story. Maybe the conventional diet that your social circle still subscribes to is actually the weird one!
Very possibly, this self-compassionate reframe exercise will feel awkward or forced at first. Do it anyway. Gently bring yourself back and treat your thoughts as though you are training a sweet but misguided puppy. Eventually, with kindness and repetition, our minds (and our puppies!) will learn.
Make It Easier
Ultimately, we are each our number 1 caretaker. Our thoughts, stories, and choices have consequences and those consequences are cumulative. Making healthy choices and giving our body what it needs to thrive is hard, but it’s not the hardest thing you’ll ever do. And it doesn’t need to be miserable.
When making changes, one of your most important jobs is to get curious and to ask: “How could I make this easier? How could I make this more enjoyable?”
The answers will differ for everyone, but hanging out here and in the Mark’s Daily Apple Facebook group is a great way to gather ideas, inspiration, and support. Ask the question, write out a list of possibilities, and give them a try! For backup and individualized support, consider hiring a coach!
External accountability truly is a game changer, and we can help you troubleshoot your specific circumstances. Visit myprimalcoach.com to learn more and get started!
Do you find Primal eating easy…or not so much? Have any ideas, tips, or inspiration to share with Roberta? Please do and drop other questions for me in the comments!
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Rhianon Lovelace didn’t become one of the world’s top-tier strongwomen without lofty training ambitions. The self-proclaimed “pound for pound, strongest woman on the planet” latest strength achievement has her join a club of impressive marks throughout her career.
On August 23, 2022, Lovelace shared an Instagram clip of herself completing a 120-kilogram (264-pound) Atlas Stone One Motion. According to Lovelace’s caption, the feat was just short of double her current (undisclosed) bodyweight. Though, with this footage taken into account, and if her recent competitions are any indication — Lovelace likely weighs somewhere in the range of 64 kilograms (141 pounds).
The athlete wore a lifting belt and knee sleeves while lifting the Atlas stone.
A staple event in many strongwoman/strongman contests, the Atlas stones present a unique challenge to respective competitors. The stones are a regular closing event, meaning they can also decide the eventual victor in many contests. However, stone-only world records also exist in strongman and strongwoman competitions.
To gain an edge over their peers in lifting the Atlas stones onto their corresponding podium, many professionals will practice the “One Motion” which saves time and can be more efficient when executed properly.
To perform an Atlas Stone One Motion, an athlete will bend over and get their upper abdomen as close to the stone as possible. They do this to limit the distance that they have to row the stone onto their body. Then, they squeeze the stone as hard as they can and lift it in a fashion reminiscent of a stiff-leg deadlift. After the stone passes their knees, they extend their hips and back in one smooth motion before placing it down.
This technique often puts athletes in a better position to thrive in a speed-focused Atlas stone event. When it comes to lifting the heaviest stone, a more segmented approach — where the athlete lifts it off the floor, positions it in their lap, and then hoists it to the podium or over a bar — is usually preferred.
As a competitor and in the gym, Lovelace has been on a relative tear of late.
In May 2022, the athlete broke the British raw deadlift World Record with a pull of 241 kilograms (530 pounds) at the 2022 British Powerlifting Union (BPU) Single Lift British Championships. Then, in late June, she completed an axle press that was 7.5 kilograms (16.5 pounds) more than the current lightweight world record. Her latest achievement was breaking the deadlift strongwoman World Record with a pull of 282.5 kilograms (623 pounds)at the 2022 Berkshire’s Strongest competition in mid-July. Notably, that deadlift was 4.5-times Lovelace’s body weight of 62.5 kilograms (137.8 pounds) for the contest.
At the time of this article’s publication, Lovelace is preparing to compete in the 2022 Arnold Sports Festival UK. That contest will take place on September 23-25, 2022, in Birmingham, United Kingdom. Based on her usual high standards, the elite strongwoman might have a performance to remember.
Featured image: @rhianon.lovelace.kaosstrength on Instagram
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David Ricks has been a competitive powerlifter in some fashion since February of 1981. Now at the age of 63, the 10-time International Powerlifting Federation (IPF) World Champion continues to push himself with his strength and training to open eyes on sanctioned lifting platforms.
On August 23, 2022, Ricks (93KG) shared Instagram footage of himself deadlifting 284.5 kilograms (628 pounds) raw for five reps. Ricks donned a lifting belt and wrist wraps to help him with the feat.
According to the Masters 3 powerlifter (ages 60-69), the staggering pull session is part of Ricks’ ongoing preparation for the 2022 IPF World Classic & Equipped Masters Powerlifting Championships. That contest will take place on October 8-15 in St. Johns, Newfoundland, Canada.
Judging by how his 2022 competitive year has gone thus far, that may be another productive contest for Ricks.
In late February, while competing in the 93-kilogram division, Ricks took first place in both the Open and Masters 3 divisions at the 2022 U.S. Virgin Islands Powerlifting Federation (USVIPF) Classic & Equipped National Championships. He followed that performance with a first-place Masters 3 result at the 2022 IPF World Classic Powerlifting Championships in early June. That contest also saw Ricks break three IPF raw World Records.
Here’s a rundown of his top stats from Sun City, South Africa:
David Ricks (93KG) | 2022 IPF Worlds Top Stats (Masters 3)
Squat — 305 kilograms (672.4 pounds) — Masters 3 IPF Raw World Record
Bench Press — 202.5 kilograms (446.4 pounds) — Masters 3 IPF Raw World Record
Deadlift — 265 kilograms (584.2 pounds)
Total — 772.5 kilograms (1,703.1 pounds) — Masters 3 IPF Raw World Record
According to Open Powerlifting, Ricks’ current Masters 3 raw world records are much higher than the next closest lifts. His squat is 65 kilograms (143.3 pounds) heavier than Jósef Gromek in second, his bench press is 45 kilograms (99.2 pounds) more than Ilkka Launonen just behind him, and his total is 117.5 kilograms (259 pounds) above Gromek once again.
Ricks usually makes it a point to share noteworthy training feats on his Instagram profile in preparation for competition and otherwise. For example, before completing this most recent deadlift session, the Masters 3 powerlifter squatted 277.1 kilograms (611 pounds) for six reps in mid-August. A squat routine from July saw the athlete capture a 244.9-kilogram (540-pound) squat for an eight-rep personal record (PR).
Whatever Ricks focuses on with his training appears to transfer well to official competition. That could make his next appearance in Canada a memorable one. The 2022 IPF World Classic & Equipped Masters Powerlifting Championships will occur on October 8-15, 2022, in St. Johns, Newfoundland, Canada.
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