Originally Posted At: https://breakingmuscle.com/feed/rss
The 2022 NOBULL CrossFit Games will kick off on Wednesday, August 3, in Madison, WI, and run through to Sunday, August 7. There will be 13 separate workouts over four competition days for the 40 respective Individual Men and Women as they contend for their divisions’ title of Fittest on Earth®.
On Wednesday, August 3, the Individual competitors will run through four workouts. The following day on Thursday, August 4, will see both Individual divisions and the 38 Teams enjoy a rest day before the remainder of the contest. At the same time on that Thursday, the Age Group and Adaptive Divisions will start their portion of the competition — which will be uninterrupted through its remainder.
As the 2022 CrossFit Games heat up around the weekend, there will be two Individual workouts on Friday, August 5, three on Saturday, August 6, and three during the Finals on Sunday, August 7. There will be just one significant cut of 10 athletes in the Individual categories and 18 Teams before the Finals.
Here are the workouts for both Individual divisions:
On August 1, 2022, the CrossFit organization announced some of the Individual workouts of the competition — including the opener “Bike to Work” and “The Capitol.”
Workout Two — “Shuttle to Overhead” | Two 100-Point Workouts
From 0:00-2:00 (two minutes)
Run 400 meters
Max Jerks
One minute of rest.
From 3:00-6:00 (three minutes)
Run 600 meters
Max Jerks
Rest two minutes.
From 8:00-12:00 (four minutes)
Run 800 meters
Max Jerks
Women: 200 pounds Men: 300 pounds
Each round will see the athletes run and finish as many jerks (shoulder-to-overheads) as possible in the allotted time. This workout will be scored as two distinct 100-point events. The score of the first Shuttle to Overhead workout is an athlete’s total time to complete their three runs. The score of the second Shuttle to Overhead workout will be the competitors’ total number of jerks completed across their three rounds.
Workout Three
Updates on this workout will be provided once further details are clarified.
Workout Four
Updates on this workout will be provided once further details are clarified.
Thursday, August 4, 2022
Rest Day — Individual Women, Individual Men, and Teams.
Friday, August 5, 2022
Workout Five — “The Capitol”
For time:
20 Pig Flips
3.5-mile Run
200-meter Jerry Bag Carry
200-meter Husafell Carry
No time limit.
Women: 350-pound Pig, (two) 70-pound Jerry bags, 150-pound Husafell Men: 510-pound Pig, (two) 100-pound Jerry bags, 200-pound Husafell
The athletes will start by performing Pig Flips at the AEC Center. They will then move toward the Capitol Building. There they will work through Farmers’ Carries with Jerry bags and some Husafell carries down State Street. The workout will finish at the Wisconsin State Capitol Building.
Workout Six
Updates on this workout will be provided once further details are clarified.
Saturday, August 6, 2022
Workout Seven
Updates on this workout will be provided once further details are clarified.
Workout Eight
Updates on this workout will be provided once further details are clarified.
Workout Nine
Updates on this workout will be provided once further details are clarified.
Workout 10
Updates on this workout will be provided once further details are clarified.
Ten Individual competitors will be cut at this point before the Finals on the last day of the contest.
Sunday, August 7, 2022
Workout 11
Updates on this workout will be provided once further details are clarified.
Workout 12
Updates on this workout will be provided once further details are clarified.
Workout 13
The Fittest Man and Fittest Woman on Earth® will receive their titles on Aug. 7, 2022, after the leaderboard is officially updated following Workout 13. Tia-Clair Toomey is the five-time reigning Fittest Woman on Earth®. Justin Medeiros is the defending Fittest Man on Earth®.
The Teams division will be the last to finish their performance at the 2022 CrossFit Games.
Wednesday, August 3, 2022
Workout One — “Biker Bob”
Push “Bob” down the field.
Three rounds for time:
One-mile Bike (M1F1)
252-foot Bob Push (M2F2, unloaded)
30 Synchro Toes-to-Bars (M2F2)
Then switch. After the final toes-to-bar, push Bob to finish.
Time limit: 40 minutes.
During the bike segment, athletes will depart the stadium to ride laps around a one-mile course.
Workout Two — “Strong”
For load:
One-rep-max Jerk, F1
One-rep-max Front Squat, F2
One-rep-max Jerk, M1
One-rep-max Front Squat, M2
Each team member will have two attempts for their respective max lift. A team’s score will be the total of each member’s heaviest successful lift.
Workout Three starts right after Workout Two.
Workout Three — “Fast”
For time:
1,600-meter Run (as a team)
1,600-meter Run (two members)
1,600-meter Run (two members)
All four members have to complete the first run and will run together while holding a 10-foot rope. Two team members will complete the second run while the others recover. Finally, the final run the previous recovering team members will take charge of the last run.
Thursday, August 4, 2022
Rest day for Individual Women, Individual Men, and Teams.
Friday, August 5, 2022
Workout Four
Updates on this workout will be provided once further details are clarified.
Workout Five
Updates on this workout will be provided once further details are clarified.
Saturday, August 6, 2022
Workout Six
Updates on this workout will be provided once further details are clarified.
Workout Seven
Updates on this workout will be provided once further details are clarified.
Workout Eight
Updates on this workout will be provided once further details are clarified.
Eighteen Teams will be cut at this point before the Finals on the last day of the contest.
Sunday, August 7, 2022
Workout Nine
Updates on this workout will be provided once further details are clarified.
Workout 10
Updates on this workout will be provided once further details are clarified.
Workout 11
Updates on this workout will be provided once further details are clarified.
Originally Posted At: https://breakingmuscle.com/feed/rss
On July 30, 2022, while competing with wraps, powerlifter Andrew Hause set the All-Time World Record Total with wraps in the 140-kilogram weight class at 1,117.5 kilograms (2,463.6 pounds). Hause, who weighed 10 kilograms under the weight limit, set the record at the 2022 WRPF American Pro meet in Manassas, VA.
2022 WRPF American Pro — Andrew Hause | 140KG, Raw (w/Wraps)
According to Open Powerlifting, Hause surpassed Eric Lilliebridge’s former All-Time World Record total of 1,115 kilograms (2,458.1.pounds) from the 2016 United Powerlifting Association (UPA) Iron Battle on the Mississippi.
In the caption of his Instagram post, where he shares a video of his performance, Hause says he weighed 288 pounds the day before the contest — 20 pounds under the weight cap for his division. He even maintained that he “could’ve easily made the cut to 275 [pounds]” if he had pushed for it, which would’ve placed him in the 125-kilogram division.
Despite what Hause called a “horrendous day” — because he only successfully completed six of nine lifts — the powerlifter goes on to honor his strength peer as he surpasses one of his more esteemed marks.
“I still managed to chip an All-Time World Record Total that’s stood since 2016,” Hause writes. “It was only being re-broken by the same man over and over for even longer. [Eric Lilliebridge] is a legend, and it is an absolute honor to be on the board with him.”
Hause adds the All-Time World Record Total with wraps to an impressive resume in the 140-kilogram division. His 456.3-kilogram (1,006-pound) squat and total of 1,105.9 kilograms (2,438 pounds) from the 2021 Revolution Powerlifting Syndicate (RPS) Showcase Super Classic are both All-Time Junior World Records with wraps.
Aside from the record total that demonstrated Hause’s unique upper body and lower body strength across the board, his performance was marked by personal competition bests on the squat, bench press, and deadlift.
As he put a bow on this record-breaking performance, Hause alludes to his long-term ambitions.
Per the “Operation2650” hashtag to close out his post (which is also featured prominently in many of his Instagram shares), Hause would like to eventually capture at least a 1,202-kilogram (2,650-pound) total. Such a number would give the athlete the All-Time World Record with wraps among all powerlifters. It would exceed Daniel Bell’s current mark of 1,182.4 kilograms (2,609.9 pounds) from the 2021 WRPF Hybrid Showdown II.
Indeed, as Hause says, it’s “back to the drawing board.” That hallowed World Record could fall whenever his time in an official contest comes again.
Originally Posted At: https://breakingmuscle.com/feed/rss
On July 28, 2022, Larry Wheels revealed that he had strained his back during a recent deadlift session (precise workout date undisclosed) on his YouTube channel.
As a result of his unfortunate misstep, Wheels announced that he would withdraw from the upcoming 2022 Middle East’s Strongest Man (MESM), which is set to occur in Dubai, United Arab Emirates, on August 27-28, 2022.
During the routine, the athlete said he felt uniquely strong and attempted to push himself with multiple eight-repetition deadlift sets at 300 kilograms (661.4 pounds) — leading to his back injury.
“After the second set, I started feeling compression in my lower back,” Wheels said. “This happened because my core was weakened from inactivity because of no training. When you have been neglecting your core, and you go to do deadlifts, your lower back is going to be doing a lot of the work.”
According to Strongman Archives, the 2022 MESM would’ve been Wheels’ debut as a competitive strongman. (Wheels did partake in the 2019 World Log Lift Championships, which is a strongman event.)
After announcing his plans for the competition in the United Arab Emirates this past early May, Wheels captured a raw 425-kilogram (937-pound) deadlift during another training session. If that were to occur on an official lifting platform, it would’ve been his new competition best. Later that same month, Wheels scored a 421.8-kilogram (930-pound) deadlift for three reps with relative ease.
Unfortunately, Wheels won’t be able to transfer these stellar demonstrations of leg power and grip any time as he steps back to recover from his back injury.
Potential Recovery
According to Wheels, his back injury is a Grade 1 strain. He says that a back injury of this variety is “mild with a tear to a small number of fibers.” A person recovering from said strain, “normally has a full range of motion with minimal pain.”
With that in mind, Wheels’ approach to his withdrawal from the 2022 MESM appears to be more about taking precautions to ensure his injury doesn’t regress from the pressure of competition. The athlete confirmed as much when clarifying his decision.
“For the immediate future, I cannot do this competition in August [2022 MESM],” Wheels said. “… I’d be foolish to think that with just three weeks of training, I’d be able to perform well at the competition. Right now, I need at least another week of building back up, of testing the waters, and making sure my back’s okay. And then, I need to rebuild my conditioning back up. That takes time.”
Part of Wheels’ proactiveness is a focus on his long-term ambitions. Whenever he fully recovers from his back injury, the athlete wants to eventually notch a deadlift of at least 456.3 kilograms (1,000 pounds). Though, as he notes, the feat may have to happen in a coming training session as opposed to a formal contest.
“I am still going for the 1,000-pound deadlift,” Wheels clarifies about his plans. “I’m just going to push the date a bit further. Let’s say instead of doing it in late August, the day of the competition [the 2022 MESM], I will do it in September. Because, to be honest, that’s my priority.”
A while back, a friend was telling my wife Carrie and I about these apple cider vinegar gummies she started taking to deal with some persistent health issues. She wanted to know what I thought. You probably know that apple cider vinegar is rumored to have myriad health benefits. I’ve written before about how it’s likely to help people with diabetes control their blood sugar and improve insulin sensitivity. But it’s been a while since I poked around the scientific literature on this topic, so I decided to explore that today.
Apple cider vinegar has a long history as a traditional remedy for everything from dandruff to cancer. (Spoiler: there’s no evidence it helps with cancer.) Proponents claim that its healing properties come from the high acid content—mostly acetic acid, but also lactic, malic, and citric acids—as well the polyphenols, probiotics, and small amount of nutrients it contains. Depending on your particular issue, you might dab it on your skin, soak in an apple cider vinegar bath, or drink it.
Apple cider gummies have also become quite popular in recent years, as my friend can attest, in part because drinking apple cider vinegar can get old. It doesn’t taste great, and it burns on the way down. I’m not going to cover the question of whether gummies are more or less effective than other delivery methods today, but let me know in the comments if that’s something that interests you.
For today, I’m going to revisit the evidence for some of the top purported health benefits and see if there is any reason to run out to the market for a bottle of apple cider vinegar. Let’s go.
Health Benefits of Apple Cider Vinegar
Apple cider vinegar for diabetes and insulin resistance
Scientists have known for decades that there is something going on with vinegar and blood sugar. A study back in 1988 showed that when researchers had subjects consume a sucrose solution either with or without vinegar (strawberry vinegar in this case), the resulting rise in blood sugar was significantly blunted in the vinegar condition.1 In another, individuals with type 2 diabetes or insulin resistance consumed a high-carb meal (white bagel, butter, orange juice) with or without an apple cider vinegar drink.2 With the addition of vinegar, participants experienced a smaller blood glucose spike, lower insulin response, and better whole-body insulin sensitivity, especially among the insulin resistant folks.
A similar study with type 2 diabetics found that vinegar attenuated the insulin and glucose responses to a high-glycemic index meal but not a low-GI meal.3 Some longer-term studies also suggest that taking apple cider vinegar for 2 to 12 weeks reduces fasting blood glucose and lowers HbA1c.45
So there is something there, but the phenomenon is still not well understood. The studies in this area are mostly small with inconsistent methodologies. Of note, it’s not clear whether there’s anything special about apple cider vinegar per se. The observed effects are probably due mostly to the acetic acid, which you’ll find in any vinegar in your cupboard contains. But this is still an open question.6
The science nerd in me is particularly interested in the mechanisms at play here. What about apple cider vinegar would affect blood glucose and insulin? It turns out the scientists have identified a bunch of different pathways that might be involved including:78
Delaying gastric emptying, which keeps large amounts of glucose from hitting the system all at once.
Increasing glucose uptake into skeletal muscles, thereby clearing it more efficiently from the bloodstream.
Decreasing gluconeogenesis in the liver so less glucose gets dumped into the bloodstream.
AMPK activation. AMPK is an enzyme that acts as an energy sensor. Among other things, AMPK ramps up insulin sensitivity and the body’s ability to use glucose. (AMPK also promotes mitochondrial biogenesis and longevity. It’s involved in pretty much everything we Primal folks want. Fasting, caloric restriction, and exercise also increase AMPK activity.)
Pretty cool stuff. I’ll be keeping my eye on the research in this area.
Verdict: Probably helpful, but more research is needed to sort out the specifics. Watching your carb intake, engaging in everyday movement, and lifting heavy things will still have the biggest long-term impact. Apple cider vinegar might be worth adding to boost glycemic control and insulin sensitivity, but it’s never going to outpace those big drivers. Talk to your doctor if you’re taking insulin, metformin, or any other meds aimed at lowering blood sugar before starting apple cider vinegar.
Can apple cider vinegar improve cardiovascular health?
Proponents of apple cider vinegar claim that it can improve lipid profiles and lower blood pressure. But does the evidence back that up?
Somewhat. A meta-analysis just published in 2021 reviewed nine studies looking at the effect of apple cider vinegar on blood lipids.9 Overall, they concluded that apple cider vinegar seems to reduce total cholesterol. It also lowered triglycerides, but only among people with type 2 diabetes, when they consumed less than one tablespoon per day, and when they took apple cider vinegar for at least eight weeks. There were no significant effects for HDL.
I wouldn’t put too much stock in these findings yet, though. The triglyceride reduction looks promising, and targeting high triglycerides is one of the best things you can do for cardiovascular health as far as I’m concerned. However, the whole “only when they consumed less than one tablespoon per day” is a bit of a head-scratcher. Let’s wait and see what happens with bigger randomized controlled trials.
As for hypertension (high blood pressure), there really isn’t any data to speak of outside a couple small studies on rats.
Verdict: Possible, but not worth getting too excited about yet.
Apple cider vinegar for skin issues
Apple cider vinegar is a popular home remedy for skin issues from acne to dandruff to scarring. Many skin issues have bacteria, fungus, or a disruption of the skin’s pH levels as a root cause. Skin is naturally slightly acidic, having a pH around 5. Patients with atopic dermatitis (a form of eczema) have higher skin pH, for example, which gives rise to the characteristic redness and lesions.
Since apple cider vinegar is acidic and has antibacterial and antifungal properties, it makes sense that it would help. Currently, though, there’s little evidence that it works. Studies are few and far between with mixed results. Even still, the National Psoriasis Foundation10 and the National Eczema Association11 list apple cider vinegar as a home remedy to try. Anecdotally, it seems to help some people but not others.
Verdict: Plausible but inconsistent. Make sure you dilute apple cider vinegar before putting it on your skin. You can seriously burn yourself with undiluted apple cider vinegar. For topical applications, start with a weak solution of 1 tablespoon apple cider vinegar to 1 cup water and work your way up if desired, or try adding a few cups of apple cider vinegar to a warm bath.
What about apple cider vinegar for gut health?
Apple cider vinegar is a fermented food, after all. Unfiltered, unpasteurized apple cider vinegar still has strands of the “mother” floating in it, similar to kombucha. And like kombucha, I can’t find any proof, or even convincing anecdotes, that drinking apple cider vinegar will supercharge your microbiota. Even if it did, it’s not safe to go around drinking large quantities of apple cider vinegar. I’d be surprised if a tablespoon or two of apple cider vinegar would be enough to impart profound benefits here.
Verdict: Probably not.
Times when apple cider vinegar probably doesn’t help
Despite the hype, there’s no compelling evidence that apple cider vinegar is anything to write home about when it comes to:
Gallstones
Kidney stones
Candida
Gout
GERD
Arthritis
Anything else really
Risks Associated with Apple Cider Vinegar
Vinegar has been used in culinary and medicinal applications for millenia. It’s clearly safe in typical amounts. However, there are some potential drug interactions you should be aware of. Anyone taking medications that potentially lower blood sugar or potassium levels (certain heart medications and diuretic drugs) should consult their doctors. There are a few documented cases of folks experiencing hypokalemia (low potassium) after drinking large amounts of apple cider vinegar over an extended period. There’s no need to chug glasses of the stuff. Stick to a tablespoon or two per day.
Apple cider vinegar is also very acidic, and it’s pretty easy to find reports of people burning their skin or esophaguses with straight apple cider vinegar. It can also eat away tooth enamel. Always dilute it and make sure to swish with plain water after drinking apple cider vinegar.
The Bottom Line: Does Apple Cider Vinegar Offer Important Health Benefits?
It’s certainly no magic elixir, but there’s enough evidence to convince me that it’s probably beneficial for controlling blood sugar and insulin levels at least. Possibly it could help with certain skin issues and high triglycerides, too. Beyond that, I wouldn’t put too much stock in it. At least not yet.
That said, it’s pretty cheap. The worst case scenario for most folks is wasting a few bucks on a bottle of vinegar that they can use as a marinade or an effective household cleaner. Despite the lack of hard evidence, I still like a tonic made from hot water, apple cider vinegar, manuka honey, and lemon juice if I feel a cold coming on. I can’t prove that it works, but I also haven’t been laid up with a bad cold in a long time. Sure, that’s probably more to do with my overall healthy lifestyle, but the tonic isn’t hurting.
All in all, I’m not rushing to the store yet. What about you? Have you had any success adding apple cider vinegar to your wellness regimen? Tell us in the comments.
Asparagus has been used for cooking and medicinal purposes for over 2,000 years. This green boasts high levels of vitamin K, which is important for heart health and calcium regulation as well as folate, which when combined with vitamins B6 and B12 (as is the case in asparagus) can protect against heart disease and other cardiac ailments. In addition to the health benefits, asparagus is also a crunchy vegetable that can be served up as a delicious appetizer. It’s even better when bacon is added.
How to Make Bacon Wrapped Asparagus
When selecting asparagus, look for thin, firm stalks with deep green tips. Once you’ve gathered a batch of asparagus, toss them in oil, pepper, paprika and a pinch of salt.
Next, take a bundle of asparagus and carefully wrap the bacon around it, wrapping it up or down the bundle. Place the asparagus bundle on a sheet pan or baking dish so the ends of the bacon are face down so the bundle doesn’t unravel. Repeat with the remaining asparagus until all of them are wrapped up.
Place the asparagus bundles in the oven for 15-20 minutes, or until the bacon is nicely browned and the asparagus is cooked to your liking. Serve and enjoy!
Tips:
Use thinly sliced bacon so it cooks in about the same time as it takes for the asparagus to roast. If you only have thick bacon, we recommend precooking it in the oven for 10 minutes or so before wrapping the asparagus.
Thin spears of asparagus will cook more quickly than thick spears of asparagus. Try to use asparagus with uniform thickness so they cook evenly. If you prefer more crispy, well done asparagus, use thinner asparagus. For more tender, less browned asparagus, use thicker spears.
Toss the asparagus in the oil, pepper, paprika and a pinch of salt.
Take a bundle of asparagus and carefully wrap the bacon around it, wrapping it up or down the bundle. Place the asparagus bundle on a sheet pan or baking dish so the ends of the bacon are face down so the bundle doesn’t unravel. Repeat with the remaining asparagus until all of them are wrapped up.
Place the asparagus bundles in the oven for 15-20 minutes, or until the bacon is nicely browned and the asparagus is cooked to your liking.
Notes
Use thinly sliced bacon so it cooks in about the same time as it takes for the asparagus to roast. If you only have thick bacon, we recommend precooking it in the oven for 10 minutes or so before wrapping the asparagus.
Thin spears of asparagus will cook more quickly than thick spears of asparagus. Try to use asparagus with uniform thickness so they cook evenly. If you prefer more crispy, well done asparagus, use thinner asparagus. For more tender, less browned asparagus, use thicker spears.
Originally Posted At: https://breakingmuscle.com/feed/rss
Throughout her career, Tamara Walcott has consistently proven she’s one of the greatest powerlifters ever. The 90-plus kilogram athlete’s latest official showing of strength in a full power meet might be her best yet.
On July 30, 2022, while competing raw, Walcott captured a 290-kilogram (639.3-pound) deadlift during the 2022 World Raw Powerlifting Federation (WRPF) American Pro. The pull surpasses her own previous figure from the 2021 WRPF The Bucked Up Showdown and is the new All-Time World Record by 1.5 kilograms (3.3 pounds). Walcott wore a lifting belt and lifting straps and used a conventional stance to capture her deadlift record.
Walcott also captured a total of 735 kilograms (1,620.4 pounds) for the new All-Time World Record. It surpasses April Mathis’s former top mark from the 2011 American Powerlifting Federation (APF) Southern States by 4.71 kilograms (10.4 pounds).
In the caption of her Instagram post, Walcott was emotional. She reflected on her staggering accomplishments since she began competitive powerlifting in July 2018.
“Four years in, and I’m here, not by luck but by faith,” Walcott wrote. “I worked for this. I prayed for this. Why? Because when I win, so many others do too! The impossible becomes possible for others when they see it happen!”
While Walcott didn’t capture a World Record in all four powerlifting benchmarks, she notched personal raw competition bests on her bench press, squat, deadlift, and total top stats.
Here’s a rundown of Walcott’s best lifts from her performance at the 2022 WRPF American Pro:
Tamara Walcott (+90KG) | 2022 WRPF American Pro Top Stats
Squat — 272.5 kilograms (600.7 pounds) | Competition Best
Bench Press — 172.5 kilograms (380.3 pounds) | Competition Best
Deadlift — 290 kilograms (639.3 pounds) | All-Time Raw Deadlift World Record
Total — 735 kilograms (1,620.4 pounds) | Heaviest All-Time Raw Total
Notably, in late July 2022, just before this year’s edition of the WRPF American Pro, Walcott completed a 299-kilogram (660-pound) raw deadlift during a training session. If she were to transfer that achievement to a competition, Walcott would’ve extended her original deadlift All-Time World Record by 10.8 kilograms (24 pounds), and her new total All-Time World Record would be 14.5 kilograms (32 pounds) ahead of April Mathis.
At the time of this article’s publication, Walcott has not confirmed when her next powerlifting contest will come around the bend. According to Open Powerlifting, Walcott has never participated in an August competition. However, she has featured in a September full power meet in the last two years. According to the WRPF website, the only current WRPF contest that would align with Walcott’s past precedent is the upcoming The Clash on the Columbia on September 3-5, 2022, in Vancouver, WA.
Whether Walcott elects to potentially exceed her World Record marks at that competition is unclear at this time. Even then, given her track record, it wouldn’t be a stretch to see the prolific powerlifter turn heads once more whenever she stands on a sanctioned lifting platform again.
Featured image: @plussize_fitqueen4.0 on Instagram
Originally Posted At: https://breakingmuscle.com/feed/rss
Most dedicated lifters show up to the gym ready to do what it takes to work towards their goals. But it’s not always fun and games, and some workouts are approached with less enthusiasm than others.
Leg day usually separates goal-focused lifters from those who’d get a tongue tattoo rather than train. Many leg exercises test mental fortitude as much as muscular ability, and the Bulgarian split squat is one of them.
Sometimes called the very wordy “rear foot elevated split squat” or RFESS, the Bulgarian split squat combines single-leg training with a long range of motion (for a deep stretch) to build size, strength, and total-body stability. Here’s why this movement needs to find a spot in your next leg workout.
The Bulgarian split squat may appear intimidating due to the balance factor, but with a proper setup and a few specific cues, you can be knocking out reps in a strong, stable position. Here’s what to focus on.
Step 1 — Set Up the One-Legged Stance
Sit sideways on a flat bench while holding a pair of dumbbells. Extend both legs straight and plant your heels on the ground. Place the foot of your working leg flat on the ground as you stand up without moving your feet from their spots on the ground.
Place your non-working leg on the bench with your shoelaces down. Stabilize your body and pull your shoulders back to keep yourself upright. Allow the dumbbells to hang straight by your sides with your palms facing in towards your body.
Form tip: If a standard flat bench is too high to comfortably place your leg, use a decline bench and place your foot at a lower and more practical height. You can also use a plyo box.
Step 2 — Squat Under Control
Take a deep breath, flex your core for added stability, and bend your front leg to squat down. Keep your shoulders pulled back and your torso upright. Keep your shoelaces in contact with the bench at all times and don’t rise onto your toes. In the bottom position, your rear knee should approach the ground, if your mobility allows.
As you descend, the hip flexors of the rear leg will undergo a significant stretch which some lifters find uncomfortable. Never force your body into a position it’s fighting against. Over time, your mobility will improve, and your body will adapt.
Form tip: Before you begin the exercise, consider placing a towel or foam block under the spot your rear knee will end up. This gives you a target for consistent depth and offers to cushion in case you descend too quickly and accidentally smash your knee into the ground.
Step 3 — Stand to Lockout
Keep your front foot flat on the ground and press through to return to a standing position. Move at a controlled pace to avoid being knocked off balance. Focus on driving through your front foot and use the back leg passively to maintain balance.
In the top position, your front leg should be locked straight, and your rear leg should be bent at a slight natural angle.
Form tip: As you move during the rep, keep your eyes locked on one fixed point directly in front of you, whether on the wall, on the ground, or a random dumbbell rack in front of your bench. Focusing on a stationary object can help you maintain a sense of balance. Avoid closing your eyes, which can make it more challenging to balance.
Bulgarian Split Squat Mistakes to Avoid
Because the split squat requires more coordination than other exercises, there are several common technique errors that lifters can run into. The balance component of the exercise requires extra attention to detail. Using a slightly slower lifting speed to descend and stand can also help to focus on proper form.
Pressing with Your Rear Foot
The leg that’s planted on the floor will receive the most muscle activation. Your rear leg should be used primarily for balance and stability, not to raise your body from the bottom position.
Interestingly, some research has shown that even if you do try to drive up through the rear leg, it’s simply not effective and doesn’t contribute to strength or muscle growth. (1) Also, pressing hard with the rear leg may throw you off-balance, making it counterproductive.
Avoid it: Be sure to keep the shoelaces of your back foot on the bench and use your rear leg to maintain stability.
Hopping Around Too Much
While the Bulgarian split squat does require some sense of balance, wobbling and readjusting between individual reps may be necessary. If it happens excessively, for example, more than two or three times in a single set, you’ll be spending too much time focused on balance and not enough time building strength.
Too many corrections between reps can also reduce the muscles’ time under tension, which will reduce the muscle-building stimulus.
Avoid it: Use the technique cue in step one of the how-to section to generally gauge your stance distance. Sit on the bench, extend your feet, plant them in place, and stand up. Perform several bodyweight-only repetitions to fine-tune your stance before picking up dumbbells for your working set.
Leaning Forward
To be fair, this is a “mistake with an asterisk.” Meaning, it’s technically a mistake if your goal is to target the quadriceps muscles on the front of your thighs, which is the most common purpose of this exercise. Leaning your upper body forward as you squat alters your body’s leverage and reduces quadriceps activation.
However, if your goal is to target your glutes, then leaning your forward can be the right thing to do. It shifts your center of gravity and creates more of a hip hinge or deadlift-type position which activates the glutes and hamstrings more significantly.
Avoid it: Know that leaning forward as you squat down shifts the exercise from a quad-builder to a glute-builder. If that’s your goal and you’re leaning deliberately to target specific muscles, no problem. But if your goal is to build your quads and you’re leaning forward to balance yourself, then you’re using improper technique.
Benefits of the Bulgarian Split Squat
This movement is a unilateral (single-leg) exercise which helps to address muscular imbalances and strength discrepancies between legs.
Over the long-term, these types of exercises can build more well-rounded development and may reduce the risk of injury. Here are some more convincing reasons to incorporate this exercise.
Leg Size
The Bulgarian split squat allows you to focus work onto the quadriceps, glutes, and hamstrings of the working leg. (2) Because each leg is working individually during a set, the overall muscular tension and muscle-building stimulus is increased compared to working both legs simultaneously during an exercise.
The Bulgarian split squat has also been shown to be less stressful to the knee joint compared to two-legged exercises like the back squat, making it a better choice for lifters dealing with joint pain. (3)
Leg Strength
Most lifters believe you need to load heavy weights onto a barbell if you want to build serious strength. However, the unilateral Bulgarian split squat can deliver comparable strength and power gains compared to bilateral (two-legged) exercises. (4)
Treating the Bulgarian split squat as a heavy main lift while maintaining sound technique can be an extremely effective way to trigger new strength gains.
Lower Body Mobility
Lifting weights is often prioritized over stretching or mobility work because, let’s face it, stretching just isn’t too enjoyable for some people. However, mobility and flexibility training can be just as important for long-term joint health.
Because the Bulgarian split squat puts the rear leg into a stretched position, it’s essentially a “free stretching session,” specifically for the hip flexors. Stretching the hip flexors is associated with reduced lower back pain and improved overall strength performance. (5)
Muscles Worked by Bulgarian Split Squat
Like many squat variations, the Bulgarian split squat activates all muscles of the leg to varying degrees.
While certain technique adjustments can shift the target muscle focus, it is primarily considered an exercise for the quadriceps.
Quadriceps
The quads, on the front of the thigh, are the largest muscle on the leg. They function primarily to extend your knee and straighten your leg. The Bulgarian split squat works the quadriceps throughout the entire repetition, most significantly in the upper range of motion as you approach a standing, locked out position.
Glutes
The glutes primarily work to extend your hip (straighten your leg from the hips down) and to control leg rotation at the hip joint. The Bulgarian split squat activates both of these functions as you rise out of the bottom position, while also stabilizing your leg to maintain balance. (6)
Hamstrings
While the Bulgarian split squat is typically considered a quadriceps-focused exercise, the hamstrings are engaged and activated during each repetition. Your hamstrings work to bend your knees and (in conjunction with your glutes) extend your hips.
The bottom portion of the exercise recruits the hamstrings significantly to slow your descent and initiate your transition to stand up.
Adductors and Abductors
Your adductors and abductors are your “inner thigh” and “outer thigh” muscles, respectively. They control leg movement, appropriately, in towards your centerline or away from it. During the Bulgarian split squat, these muscles are constantly activated to maintain balance as they micro-adjust to keep the knee of your working leg from buckling in or out.
Who Should Do the Bulgarian Split Squat
The Bulgarian split has gained a burst of popularity in recent years, being used by top-level competitive bodybuilders, elite powerlifters, CrossFit champions, and world-class athletes in a variety of sports. Safe to say, it has something to offer for everyone.
Physique-Focused Lifters
Anyone looking to pack size onto their legs can use the Bulgarian split squat as a key player in their lower body workout. This exercise provides a significant growth stimulus to nearly every leg muscle, except for the calves which don’t undergo any significant range of motion during the movement.
General Sports Athletes
Strength and conditioning coaches in traditional sports have been introducing unilateral exercises like the Bulgarian split squat to build strength and athletic power without significant joint strain. Incorporating unilateral lower body training has been shown to improve power output compared to focusing solely on bilateral training. (7)
Strength Athletes
Competitive powerlifters, strongmen and strongwomen, CrossFit athletes, and other strength athletes don’t have to lift super-heavy to get super-strong. The Bulgarian split squat has been shown to be as beneficial for back squat strength as specifically back squatting. (4)
This makes the Bulgarian split squat an ideal movement for lifters who need to stay on track with strength gains while reducing wear and tear on their joints.
How to Program the Bulgarian Split Squat
Because the Bulgarian split squat can be useful for a number of goals, it can be programmed several different ways. Here are some of the most efficient plans to fit the exercise into your routine.
Moderate Weight, Moderate Repetition
Training this exercise using two or three sets of eight to 12 reps delivers an optimal training stimulus for muscle growth. (8) Because your rear leg is essentially resting while your front leg is working, you can significantly cut down on training time by resting 30 seconds or less between each leg instead of a longer, more traditional rest period after working both legs consecutively. This is an effective intensity-boosting technique.
Heavy Weight, Low Repetition
Once you have an understanding of basic technique, try performing three or four sets of four to six reps with a relatively heavy weight. Going excessively heavy can negatively affect technique, but approaching muscular fatigue in the four to six rep range is a sufficient window to trigger strength gains without compromising form.
Bulgarian Split Squat Variations
The Bulgarian split squat with dumbbells may be too difficult for some lifters, or not challenging enough for others. Here are some similarly effective options to consider.
Trap Bar Bulgarian Split Squat
Using a trap bar to perform the movement opens the potential for loading much heavier weights, making it ideal for experienced lifters who want to build serious single-leg strength.
Depending on your arm and leg length, the trap bar should not make contact with your rear leg at any point during the exercise. Perform the exercise slowly with an unloaded bar to check your individual range of motion.
Safety Bar Bulgarian Split Squat
The safety bar is sometimes called a lifter’s secret weapon because it allows many of the same benefits of squatting with a straight barbell, plus some added bonuses. The thick bar pad raises the weight from your center of gravity, which increases recruitment of the upper back muscles. The forward handles also reduce shoulder strain by allowing a more natural gripping position.
With this Bulgarian split squat variation, maintaining an upright torso will be even more important because the bar will work to collapse you forward. This makes it an ideal exercise for reinforcing strict quad-building technique.
Plyometric Bulgarian Split Squat
This explosive jumping movement is ideal for athletes looking to build agility and power. It’s also a highly effective choice for any lifters looking to fire up their nervous system for improved performance prior to heavy lifting. (9)
Begin with bodyweight only — adding resistance with dumbbells or a weighted vest is for highly experienced lifters. Focus on applying maximum power to achieve height with each jump.
Bulgarian Split Squat Alternatives
Some lifters aren’t able to perform the Bulgarian split squat due to immobility, coordination issues, or other factors. These are some comparably effective single-leg exercises for size and strength.
Reverse Lunge
The reverse lunge allows you to focus on one leg at a time while reducing knee joint strain. This movement also helps to eliminate the balance component of the exercise, making it a better choice for lifters who had trouble balancing on one foot for the duration of a set.
A number of other lunge variations could also be used — forward lunge, walking lunge, etc. — but the reverse lunge is the most effective and most general movement for the majority of lifters.
Step-Up
The step-up can be highly effective when performed correctly. Unfortunately, it’s often performed incorrectly which compromises its benefits. It’s essential to focus on driving up through the elevated foot, not the foot on the ground.
Many lifters make the mistake of bouncing off their bottom foot, which generates momentum and reduces the work done by the leg on top of the box.
Single-Leg Leg Press
This is the most stable and least balance-demanding exercise of the lot. The leg press provides total stability while still allowing single-leg focused training. This movement also allows a significant load to be used because it’s not supported by your back, shoulders, or arms.
Be sure to sit fully in the chair support. Don’t rotate, shift, or twist while pressing with the working leg because you can increase the risk of injury.
FAQs
I feel my back leg working more than my front leg. How do I fix it?
This is often due to poor hip flexor mobility, which is a common issue for many lifters. The Bulgarian split squat puts the rear leg into a forced stretch position.
If you currently lack mobility, that muscle will be the “weak point” and you’ll feel fatigue or discomfort there before the target muscle is sufficiently trained. Your body will adapt and improve as you practice the exercise, just be sure to work within a comfortable range of motion and gradually push yourself.
Why does this exercise make me more sore than any other leg exercise?
Several variables contribute to “delayed onset muscle soreness” or DOMS, which is the technical term for post-workout soreness. One of the most significant causes is the eccentric stress which occurs when a weight is lowered or a muscle is lengthened. (10)
While every exercise has an eccentric phase, the Bulgarian split squat is typically performed at a relatively slower pace in order to maintain balance and focus. This increases the duration of the eccentric and can increase DOMS.
This doesn’t mean you should lower yourself quickly, because that would be counterproductive and decrease the muscle-building stimulus. Your body will adapt, especially when supported by ample nutrition for growth and repair.
Step Back to Get a Leg Up
Whether you call it the Bulgarian split squat, the rear foot elevated split squat, the RFESS, or the “weeble wobble one-leg bench squat,” stick with it and you’ll soon be calling it your ticket to bigger, stronger legs. Don’t let a little balance requirement scare you away from this powerful and productive movement.
References
Helme, M., Emmonds, S., & Low, C. (2022). Is the Rear Foot Elevated Split Squat Unilateral? An Investigation Into the Kinetic and Kinematic Demands. Journal of strength and conditioning research, 36(7), 1781–1787. https://doi.org/10.1519/JSC.0000000000003727
McCurdy, Kevin. (2017). Technique, Variation, and Progression of the Rear-Foot-Elevated Split Squat. Strength and Conditioning Journal. 39. 1. 10.1519/SSC.0000000000000319.
Mackey, E. R., & Riemann, B. L. (2021). Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. International journal of exercise science, 14(1), 533–543.
Speirs, D. E., Bennett, M. A., Finn, C. V., & Turner, A. P. (2016). Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of strength and conditioning research, 30(2), 386–392. https://doi.org/10.1519/JSC.0000000000001096
Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 18(4), 1936. https://doi.org/10.3390/ijerph18041936
McCurdy, Kevin; Walker, John; Kelly, Camila; Polinski, Michael. Hip and Knee Extensor Activation During the Hip Thrust and Rear-Foot–Elevated Split Squat in Trained Females. Journal of Strength and Conditioning Research: May 2021 – Volume 35 – Issue 5 – p 1201-1207 doi: 10.1519/JSC.0000000000004035
Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Davies, G., Riemann, B. L., & Manske, R. (2015). CURRENT CONCEPTS OF PLYOMETRIC EXERCISE. International journal of sports physical therapy, 10(6), 760–786.
Lieber, Richard & Fridén, Jan. (2002). Morphologic and Mechanical Basis of Delayed-Onset Muscle Soreness. The Journal of the American Academy of Orthopaedic Surgeons. 10. 67-73. 10.5435/00124635-200201000-00009.
Originally Posted At: https://breakingmuscle.com/feed/rss
On July 30, 2022, powerlifter Danny Grigsby (125 kilograms) captured a raw deadlift of 487.5 kilograms (1,074.7 pounds) during the 2022 World Raw Powerlifting Federation (WRPF) American Pro. The pull is a new All-Time World Record.
The deadlift appeared so casual to Grigsby that while holding his loaded barbell up for several seconds, he beamed a wide smile before the official on hand signaled that he could release the weight. Grigsby wore a lifting belt and utilized a sumo stance to help him achieve the staggering feat.
Check out the clip of Grigsby’s massive record deadlift via the Instagram profile of DMV Powerlifting Club:
Entering this edition of the WRPF American Pro, Grigsby was already powerlifting’s greatest deadlifter at 125 kilograms.
In a demonstration of his stellar deadlift strength, Grigsby exceeded his own previous All-Time World Record from the 2022 United States Powerlifting Association (USPA) Virginia Beach Classic earlier in the contest. The powerlifter successfully pulled 467.5 kilograms (1,031 pounds) on his second attempt — surpassing his past record mark by 2.5 kilograms (5.5 pounds). When Grigsby stepped on stage for his third attempt of 487.5 kilograms (1,074.7 pounds), he not only smashed his previous figure by 22.5 kilograms (49.6 pounds) — he became the first person to ever deadlift over 1,000 pounds raw twice in the same full powerlifting meet.
In addition to his new record deadlift, Grigsby notched raw personal competition bests on his bench press (207.5 kilograms/457.4 pounds), squat (350 kilograms/771.6 pounds), and total (1045 kilograms/2,303.8 pounds). That total is the second-heaviest all-time, putting Grigsby within 17.7 pounds of Zac Meyers’ All-Time World Record from the 2020 USPA No Luck Needed Open.
Here’s a rundown of Grigsby’s top stats from the 2022 WRPF American Pro:
Squat — 350 kilograms (771 pounds) | Competition Best
Bench Press — 207.5 kilograms (457 pounds) | Competition Best
Deadlift — 487.5 kilograms (1,074.75 pounds) | All-Time Raw Deadlift World Record
Total — 1,045 kilograms (2,302.75 pounds) | Second-Heaviest All-Time Raw Total
In a post on his Instagram profile, Grigsby reflected on his new achievements and the extended efforts he made to reach them.
“Looking back on this year, it’s been a blur because of back-to-back meet preps, six weeks apart and being dialed in during that whole time the last seven months,” Grigsby wrote. “I took the 308-pound [weight class] all-time deadlift record from 940 [pounds] to 1025 and the 275-pound [weight class] all-time deadlift record from 970 [pounds] to 1,074 [pounds].”
Even after reaching his lofty goal of at least a 1,043.2-kilogram (2,300-pound) total, Grigsby made it clear he’s not satisfied. The powerlifter wants to keep pushing for even more significant milestones as he starts to look toward the year 2023.
“I’m proud of all that [his records], but I’m even more hungry now to keep solidifying my squat and bench and push to the total more next year.”
Originally Posted At: https://breakingmuscle.com/feed/rss
On July 29, 2022, on its Instagram page, the CrossFit HQ laid out the streaming and broadcast schedules for the 2022 NOBULL CrossFit Games in Madison, WI. From August 3-7, fans can watch the Games online on the CrossFit app, YouTube, Twitch, Facebook, and the Pluto TV Sports Channel.
The Adaptive and Age Group divisions will have selective coverage. There will be more comprehensive looks at the respective Men’s and Women’s Individual and Team divisions. CBS Television Network will broadcast a two-hour portion of both Individual Finals on Sunday, Aug. 7, 2022. Those who can’t attend the contest in person in southeastern Wisconsin will have plenty of options to fall back on to watch the Games from the comfort of home.
Fans will be able to enjoy some measure of live coverage on each of the five days of the 2022 CrossFit Games. Those who elect to catch the action on YouTube can choose from five languages: English, Spanish, Portuguese, French, and Italian.
Below are the streaming times for when viewers will be able to watch the Games on the CrossFit Games app, YouTube, Facebook, Twitch, and Pluto TV. The two-hour time slot during both Individual Finals is exclusive to the CBS Television Network. Each of the listed times are in Eastern Standard Time.
Note: Viewers can find the schedule for their local time in the CrossFit Games app:
Wednesday, Aug. 3, 2022 — 10 a.m. – 10 p.m. EST
Thursday, Aug. 4, 2022 — 10 a.m. – 7:15 p.m. EST
Friday, Aug. 5, 2022 — 10 a.m. – 8:15 p.m. EST
Saturday, Aug. 6, 2022 — 9 a.m. – 9:20 p.m. EST
Sunday, Aug. 7, 2022 — 10 a.m. – 5 p.m. EST
Sunday, Aug. 7, 2022 — 1 p.m. – 3 p.m. EST on CBS Television Network | Exclusive to CBS TV
The Individual and Team divisions will start the Games on Wednesday, Aug 3, 2022. Then there will be a short rest day before the rest of the competition from Friday, August 5, to the Finals on Sunday, August 7. The Games will begin with 40 Individual Men and Women each and 38 Teams. There will only be one significant cut of these athletes on Saturday, August 6.
By the time the Finals begin on Sunday, August 7, just 30 Individual competitors will remain for both the Men and Women, while only 20 Teams will be left standing. The Age Group and Adaptive divisions will begin on Thursday, August 4, and power through to the end of the weekend.
Some of the world’s best-conditioned and strongest CrossFitters over the four divisions — Individual, Team, Adaptive, and Age Group — will battle it out for their respective Fittest on Earth® title at the 2022 CrossFit Games.
Reigning five-time Fittest Woman on Earth® (2017-2021), Tia-Clair Toomey, will try to become the winningest individual athlete in the Games’ history. Toomey’s peer, the 2021 CrossFit Rookie of the Year Mal O’Brien, could challenge the elite athlete. Meanwhile, defending Fittest Man on Earth®, Justin Medeiros, will vie for a repeat title as he tries to fend off contenders like Guilherme Malheiros.
On the Team’s side, Mayhem Freedom is chasing its sixth title in eight years (2015, 2016, 2018, 2019, 2021). Dutch athlete Joke Dikhoff, 72, will become the oldest athlete in the Games’ history as she competes in the Age Group division. The 2022 CrossFit Games will run from August 3-7 in Madison, WI.
Originally Posted At: https://breakingmuscle.com/feed/rss
Mary Duffy has tried her hand at competitive powerlifting for over seven years. A recent strength accomplishment shows that the 73-year-old powerlifter might only be getting better as time goes on.
On July 27, 2022, Duffy posted a clip to her Instagram profile where she deadlifted 113.4 kilograms (250 pounds) raw with a trap bar that had 22.7 kilograms (50 pounds) in chains attached. Per Open Powerlifting, Duffy has only competed in the 56-kilogram weight class since the start of her career in April 2015. With that in mind, her deadlift training feat — where she wore a lifting belt and lifting straps — is 2.4 times her usual recent competition body weight.
Notably, Duffy’s recent trap bar deadlift is not the first instance where the powerlifter deadlifted around that weight. Approximately a month before this mark, in early July 2022, Duffy completed a raw deadlift of 111.1 kilograms (245 pounds) off weight plates while using a traditional barbell and sumo stance.
Duffy made her competitive powerlifting debut at the 2015 International Powerlifting Association (IPA) Connecticut Ironman Push/Pull Showdown. She came in first place during that contest. At the time of this writing, she has 11 sanctioned meets to her name and has only failed to finish in first place once in one age category. That result came during the 2016 IPA Connecticut State Championships, where she captured second place in the Amateur Open Division. (Note: Duffy has often competed in multiple age categories at each of her contests.)
According to Open Powerlifting, Duffy has competed in the Masters 70-74 raw age category since November 2019. In the 56-kilogram division, some of her notable achievements include the Raw bench press World Record of 57.5 kilograms (126.8 pounds), and the third heaviest totals in the Raw and Raw With Wraps categories (235 and 249.5 kilograms, respectively).
Per Duffy’s Instagram, she recently battled a case of COVID-19 in early June 2022.
Since then, Duffy has been capturing various noteworthy training figures. Shortly after her recovery, the powerlifter finished a 113.4-kilogram (250-pound) deadlift off weight plates. Then, in late June 2022, Duffy successfully notched a 102-kilogram (225-pound) raw back squat (with 15 extra pounds in band weight). A general glance of her social media would show that Duffy makes it a point to share similar training marks with regularity.
At the time of this writing, Duffy has not confirmed any plans for her next sanctioned powerlifting competition. However, whenever Duffy does compete next, it seems she’ll be ready to finish another stellar performance.
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