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On July 2, 2022, weightlifter Mattie Rogers stole the show during the 2022 USA Weightlifting (USAW) National Championships Week in Las Vegas, NV. Rogers showed off her strength and broke three Senior American Records in the snatch, clean & jerk, and total while competing in the 76-kilogram division.
The last time Rogers competed on a sanctioned lifting platform was during the 2022 USAW North American Open Series 1 in March 2022. She took home first place in the 81-kilogram weight class. With three records and some gold medals in the 76-kilogram division at the 2022 USAW National Championships, Rogers has shown off her continued versatility.
Here are her top stats from this contest:
Mattie Rogers (76KG) | 2022 USAW National Championships Top Stats
Snatch — 112 kilograms (246.9 pounds) | Senior American Record
Clean & Jerk — 140 kilograms (308.6 pounds) | Senior American Record
Total — 252 kilograms (555.5 pounds) | Senior American Record
Rogers’ snatch figure topped Kate Vibert’s former American Record from the 2020 Tokyo Olympics by one kilogram. She extended the current clean & jerk by two kilograms, surpassing Jenny Arthur’s mark from 2018. Finally, Rogers’ top total exceeded Vibert’s former best American Record total of 249 kilograms (548.9 pounds), which Vibert also set at the 2020 Tokyo Olympics.
Notably, Rogers actually left subsequent attempts at extending her snatch and clean & jerk records on the table. The American athlete notched her American Record snatch on her second attempt, then waved off the rest. Meanwhile, on the clean & jerk, Rogers made an opening lift of 140 kilograms for the American Record, then declined further opportunities.
Here is the podium for the 76-kilogram division at the 2022 USAW National Championships:
Women’s 76KG Podium | 2022 USAW National Championships
1. Mattie Rogers
Snatch — 112 kilograms (246.9 pounds) | Senior American Record
Clean & Jerk — 140 kilograms (308.6 pounds) | Senior American Record
Total — 252 kilograms (555.5 pounds) | Senior American Record
In an Instagram post on her performance, Rogers reflected on her dominant performance and what to possibly expect moving forward.
“Only took three of the six attempts to stick with our training plan with a quick hop over to the training hall after to finish up the day with a nice personal record triple,” Rogers wrote. “Got to compete in the class my body is most comfy in and set all-new American records for the snatch, CJ, and total. Happy with this checkpoint!”
Another 2020 Tokyo Olympian, Rogers has made steady progress since that fateful competition. In each of her last two contests — the 2022 USAW North American Open Series 1 and 2022 USAW National Championships — the American athlete has now improved upon her previous best-ever total of 246 kilograms from Tokyo.
For Rogers to do that while competing in lower weight classes than her time in Tokyo might say a lot about her prospects as qualifications for the 2024 Paris Olympics start to ramp up. Notably, Rogers competed in the 87-kilogram division in Tokyo. Based on her Instagram caption, it appears that 76 kilograms is where the athlete feels most comfortable as a competitor. Her best finish in this division is a bronze medal from the 2021 International Weightlifting Federation (IWF) World Championships.
Unfortunately, while it is still a category in American contests, the International Olympic Committee (IOC) is dissolving the 76-kilogram division for Paris 2024. That means Rogers will have to either bulk up and compete at 81 kilograms or +81 kilograms, or she may feature at 71 kilograms. In that case, she might square off against Vibert and even rising star Olivia Reeves for a spot on the Team USA roster in an intriguing battle.
Depending on the division she chooses to qualify for, Rogers could have a very different journey to Paris. As that competition starts to get closer and closer in the side mirror, she’ll undoubtedly push herself even more in training and other contests.
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Your lower body carries the most potential for power and strength than any other body part because half of your entire body is working during the majority of exercises.
This makes leg day an essential part of building a well-rounded physique. Leg day can even set the tone for the entire training week. Break from convention and skip “international chest day,” and you’ll realize that a good squat workout on Monday can fire you up to take on anything.
Whether you want a punishing leg workout that will leave your muscles sore for days or you’re looking for something that can add more strength and coordination to your daily activities, these 20 exercises will guide you down the right path.
The Back Squat often gets labeled as the king of lower body exercises — and that’s fair. It not only challenges every muscle in the lower body, but also places responsibility on muscles across the upper body to help stabilize the load and help protect the spine. This ends up making it one the most useful full-body exercises in your exercise selection arsenal.
In addition, the back squat reinforces a basic movement pattern we engage in daily. The ability to squat has been associated with improved quality of life and increased mobility in older adults, giving it yet another reason to be at the top of our list. (1)
How to Do the Back Squat
Place a barbell into a squat rack around shoulder-height. Position yourself with the barbell across your upper back. Keep your body and the barbell connected by contracting your upper back muscles and squeezing the bar in your hands. Inhale to brace your core before lifting the weight from the rack.
Take a few small steps backward and get your feet into position roughly hip-width apart or a little wider based on your comfort and mobility. With your core braced, squat down until your upper legs are parallel to the floor. Drive yourself back up toward the starting position by pushing your feet down into the floor.
Benefits of the Back Squat
The back squat challenges the whole body, emphasizing the lower body — most notably the quads, glutes, and adductors.
Muscles throughout the core are engaged and the muscles responsible for posture are strengthened.
The squat movement positively impacts muscle coordination and functional strength, benefiting gymgoers of all ages and with all goals.
Conventional Deadlift
The conventional deadlift gets a lot of attention for its back training benefits, but let’s not forget that it’s a lower-body driven exercise with many benefits for building the legs. It’s also a popular test of strength, requiring force production from your feet through your legs and glutes, across your core and upper back, and into your grip.
The proper technique for a deadlift is straightforward, but it can take a lot of practice to get right. So take your time, practice, and progress your loads responsibly. Because of the significant strength potential of the glutes and hamstrings, the deadlift is often the first barbell exercise that allows lifters to move some serious weights once they’ve mastered proper form.
How to Do the Conventional Deadlift
Stand in front of a loaded barbell with your feet shoulder-width apart, with the bar aligned just over the knots of your shoelaces. Drive your hips back and allow your knees to bend slightly as you grip the barbell outside of shoulder-width with a palms-down grip.
Keep your back and torso rigid and arms straight. Push your feet into the floor as you simultaneously pull your chest and shoulders upwards to lift the bar.
Benefits of the Conventional Deadlift
The conventional deadlift helps build muscle and strength across the upper and lower body — most notably your glutes, hamstrings, spinal erectors, and grip.
Your strength in this movement, alongside your technique, will improve substantially when performed consistently.
Because it coordinates the upper and lower body and transfers power from your feet to your grip, it’s an excellent movement for building total-body strength.
Sumo Deadlift
The sumo deadlift is often viewed as the red-headed stepchild of the strength world. There is ongoing debate among the fitness community that it is “cheating” compared to the conventional deadlift because sumo deadlifts travel through a shorter range of motion.
Regardless of hair color or social popularity, the sumo deadlift is an effective exercise for building muscle and strength across your upper and lower body. It shares many of the same benefits and qualities that make its conventional counterpart so beloved.
Choosing to perform the sumo variation over the traditional variation often comes down to preference, limb length, and mobility. The sumo variation also challenges the lower body muscles differently than the conventional stance due to your widened foot position, with more challenge on the quadriceps and adductors relative to the hamstrings.
How to Do the Sumo Deadlift
Stand with a loaded barbell over the knots of your shoelaces. Set your feet outside shoulder-width apart with your toes pointed slightly outward. Drive your hips back and allow your knees to bend as you grip the barbell inside of your legs, somewhere around shoulder-width, with a palms-down grip.
Keep your back and torso rigid and your arms straight. Push your feet into the floor as you simultaneously pull your chest and shoulders upwards to lift the bar.
Benefits of the Sumo Deadlift
The sumo deadlift allows a more upright torso, reducing lower back strain.
This deadlift variation emphasizes the quads and adductors.
The sumo deadlift can be a more efficient deadlift variation for taller lifters and lifters with longer than average legs.
Heels-Elevated Trap Bar Deadlift
Deadlifting with a trap bar, sometimes referred to as a hex bar or diamond bar, is a go-to for many lifters looking to build their lower body strength while minimizing the load on their spine and lower back. The trap bar keeps your arms in a neutral position, as opposed to being in front of your body. This neutral-position increases shoulder and upper back stability and allows your torso to remain more upright, which reduces lower back recruitment.
Because the trap bar’s unique design keeps your hands by your sides, the weight is near your body’s center which allows for a more comfortable and upright torso position. The added benefit from elevating your heels allows you to achieve more knee flexion, which increases the emphasis on the quads.
How to Do the Heels-Elevated Trap Bar Deadlift
Place an inclined wedge or two small weight plates on the ground inside a loaded trap bar. Stand on the wedge (or plates) with your heels up and the balls of your feet on the ground. Keep both feet facing forward, parallel to the handles.
Drive your hips back and allow your knees to bend as you securely grip the handles. Keep your back and torso rigid and arms straight. Push down into the floor with your feet while pulling your chest and shoulders upwards to lift the weight.
Benefits of the Heels-Elevated Trap Bar Deadlift
The trap bar deadlift allows you to keep the weight centered while allowing a more comfortable, upright torso position.
The trap bar demands less from the lower back than other deadlift variations, which is great if you’re working around an injury or physical limitation at the gym.
The heel elevation allows your knee to travel further forward during the exercise, emphasizing muscular tension on the quads.
Leg Press
The leg press is a machine-based movement that mimics exercises like the back squat or hack squat. Because you don’t have to support heavy weights with your upper body, you can often load this exercise up with more weight than you would most other leg exercises. This lower body focus makes the leg press a go-to exercise for building bigger and stronger legs.
Due to the ease and efficiency of loading and unloading the weight plates, this exercise is one of the best for safely performing more advanced techniques such as rest-pause sets or drop sets.
How to Do the Leg Press
Sit in the leg press seat and place your feet toward the middle of the platform, about shoulder-width apart. Perform a few reps without weight to ensure your feet are in an appropriate position.
Press the sled out of the resting position, move the safety bars, and slowly lower the sled towards your chest until your thigh-and-knee angle reaches roughly 90-degrees. Press the sled up by driving your entire foot into the platform. A good rule of thumb for strength and safety is that if your lower back or hips lift off the seat, you’ve lowered the weight too far.
Benefits of the Leg Press
The leg press allows you to perform the squat movement pattern without the load bearing down on your spine.
This machine can be used with more weight than you would be able to perform on most other leg exercises.
The support of the machine lets you safely and effectively perform more advanced training techniques like rest-pause sets or drop sets.
Hack Squat
The hack squat is a modern-day interpretation of a movement performed by strength pioneer George Hackenschmidt in the early-1900s. This exercise is a close relative to the back squat and leg press, and delivers the same leg-building benefits while providing training variety.
The hack squat machine supplies a level of external support and stability, which reduces lower back strain while allowing you to work to higher levels of muscular fatigue.
How to Do the Hack Squat
Position yourself in the machine with your feet on the platform around shoulder-width apart or slightly outside, closely mimicking your back squat stance. Keep your hips and torso flush against the back pad with your shoulders snug into the shoulder pads. Maintain a neutral head position, resting on the pad if one is available.
It may help to do a few reps with no weight to ensure you are comfortable throughout the entire range of motion. Lower your body until the bottoms of your thighs reach parallel to the floor or slightly below. From this bottom position, focus on keeping your feet flat as you drive into the platform and return to the starting position.
Benefits of the Hack Squat
This exercise allows you to mimic the movement pattern of a back squat with reduced lower back strain.
The machine’s overall stability, predetermined movement pattern, and external support help you work deeper into muscular fatigue with relatively lower risk of injury when compared to its free-weight counterparts.
Bulgarian Split Squat
The split squat is one of the best single-leg exercises for building muscular size and strength. In addition, the unilateral nature of the movement challenges coordination and stability across the body.
Most importantly to the goal of building muscle, this exercise creates a high level of fatigue in the target muscle Even without added weight, the Bulgarian split squat can be challenging enough to stimulate growth.
How to Do the Bulgarian Split Squat
Hold a dumbbell in each hand while standing roughly two feet in front of a bench or box. Place one foot back on the bench with your laces down. Once you’re balanced, pull your shoulders back and engage your core.
Drive your back knee down toward the ground while your front knee bends to 90-degrees. From the bottom, press your front foot down into the ground as you stand back up into the starting position.
Benefits of the Bulgarian Split Squat
The single-leg setup challenges you to balance throughout the range of motion, positively contributing to gains in muscle, strength, and coordination.
The split squat can be adjusted to emphasize specific muscles. Leaning slightly forward during the rep emphasizes the hamstrings and glutes. Placing your front foot closer to the bench prioritizes the quadriceps muscles.
Romanian Deadlift
The Romanian Deadlift, often nicknamed the RDL, primarily builds muscle and strength in the hamstrings and glutes. It also challenges muscles in the upper and lower back, which both contribute to strength in big lifts such as the squat and deadlift.
It may not have the clout of other members of the deadlift family, but when it comes to targeting the back of the legs, the RDL is one of the most effective exercises in the gym.
How to Do the Romanian Deadlift
Stand in front of a loaded barbell with your feet shoulder-width apart. Grip the bar just outside the knees with both palms down. Perform a conventional deadlift to get the bar in the top position and hold.
Lower the bar by pushing your hips back while allowing your legs to bend very slightly. The bar should reach near the middle of your shins. Raise the weight by driving your hips forward and returning upright to the starting position.
Benefits of the Romanian Deadlift
The Romanian deadlift emphasizes the hamstrings and glutes.
The exercise has carryover benefits to other big lifts, such as the squat and deadlift, because it also works powerful postural muscles throughout the back.
The Romanian deadlift allows you to use more weight than many other hamstring exercises, making it extremely effective for building size and strength.
Nordic Hamstring Curl
The Nordic hamstring curl is a bodyweight movement that builds strength and resilience in the hamstrings. It has also been shown to reduce the risk of hamstring injuries. (2)
One unique aspect of this exercise is that it prioritizes the eccentric (lowering) portion of the rep, while the majority of exercises are focused on the concentric (lifting) portion. Some lifters consider this an advanced exercise, but it can be performed by all fitness levels due to several simple variations and regressions which can adjust the difficulty to an appropriate level.
How to Do the Nordic Hamstring Curl
Kneel on the floor with both feet anchored beneath something sturdy, most commonly a heavily loaded barbell. You can also ask a partner to hold your ankles. With a straight torso, extend your arms in front of you and slowly lower your hands towards the floor. The lower you get, the more challenging the movement will be as your hamstring muscles are loaded with more of your body weight.
Catch yourself with your hands and push your body back up to the starting position while curling your hamstrings. As you get more advanced, work to lower your chest to the floor and raise yourself up without using your hands.
Benefits of the Nordic Hamstring Curl
The Nordic hamstring curl can be performed anywhere you can securely anchor your feet.
The Nordic hamstring curl builds leg strength and has been linked to healthier and less injury-prone hamstrings.
Kettlebell Swing
The kettlebell swing is an explosive movement that focuses on power development. Although a simple-looking exercise, it packs a functional one-two punch when it comes to mastering the hip hinge motion and developing explosive power through the hamstrings and glutes.
While a dumbbell can also be used to perform swings, the kettlebell’s larger mass and offset center of gravity make the movement more natural and more comfortable.
How to Do the Kettlebell Swing
Place the kettlebell 12 to 18-inches in front of you. Stand with your feet around hip-width apart or wider, with your feet facing forward. Grab the kettlebell’s handle with both hands, palms down, while maintaining a neutral spine.
Begin the movement by “sweeping” the kettlebell back between your legs into a loaded position before forcefully driving the kettlebell forward by extending the hips forward with your hamstrings and glutes.
Keep your arms relaxed while your hips do all the work to bring the weight in front of you. To initiate the next rep, allow the kettlebell to fall naturally back into the loaded position slightly behind your legs. Work to get into an explosive rhythm and repeat the motion.
Benefits of the Kettlebell Swing
This exercise will help develop explosive power through your hips, hamstring, and glutes.
The swing’s repeated rhythmic-based movement will help train your hinge pattern, which carries over to deadlift strength.
The kettlebell swing only requires access to a kettlebell and enough space to swing it, making it ideal for home workouts.
Walking Lunge
The walking lunge is an alternating-leg, free-weight exercise that shares the same benefits as the stationary split squat with the added benefit of requiring intermuscular coordination and control as you move through space.
This exercise will help develop leg size, strength, and total-body coordination. When performed for very high reps or long distances, it can even be used for conditioning or fat loss.
How to Do the Walking Lunge
Assume a standing position with a dumbbell at your sides in each hand. Take a step forward roughly 18 to 24-inches and plant your entire foot firmly on the ground. Lower yourself in a controlled lunge while allowing your front knee to track forward, aiming between the first and second toe, while your back knee drops straight down to the ground.
Do not rush the eccentric (lowering) portion of the rep. Allow yourself to descend under control while maintaining engagement in your core and an upright torso. To finish, drive through the floor with your front foot and return to starting upright position. Smoothly transition to step forward with the opposite leg and repeat the process. Continue alternating legs with each repetition.
Benefits of the Walking Lunge
This exercise does an excellent job loading the quads, glutes, and adductors through a long range of motion.
The walking lunge builds total-body stability while improving intermuscular coordination due to maintaining an upright upper body while actively alternating legs throughout the exercise.
Reverse Lunge
This lunge variation is a more controlled movement than the forward or walking lunge, because there’s no forward momentum challenging your balance.
The relative stability of this lunge makes it great for beginners and advanced trainees alike who want to add weight to their lunge movements while focusing on the muscle’s action rather than balance or coordination.
How to Do the Reverse Lunge
Stand with your feet side by side and keep your hands at your hips. Take a large step back with one leg. When the ball of the back foot is on the ground, descend until your back knee is barely an inch above the floor.
Ideally, as your back knee reaches the bottom, your front leg should be bent at a 90-degree angle. Keep your chest up and shoulders back. Drive through your front foot and stand back up to the feet-together starting position.
Benefits of the Reverse Lunge
The reverse lunge is easier to stabilize than the other lunge-based variations, making it easier for beginners to learn and progress.
The added stability of this variation allows more advanced lifters to add load without awkwardly trying to manage the weight while moving forward (like in a walking lunge).
Barbell Hip Thrust
The barbell hip thrust has become a cult classic among glute-focused fitness enthusiasts over the past few years, and for a good reason.
The hip thrust is an exercise that focuses on the glutes more directly without much involvement from secondary muscle groups like the hamstrings or quadriceps.
How to Do the Barbell Hip Thrust
Sit on the ground perpendicular to a flat bench with your upper back (just under the shoulder blades) against the bench and your legs extended. Roll a loaded barbell above your legs so it can rest in your hip crease before bending your legs and placing your feet flat on the floor. You may want to place a padded cushion or folded towel between your hips and the barbell to lessen any discomfort on your hip bones.
Press through your feet and use your glutes to drive your hips up until your body is aligned straight from your knees to your chin. Use your hands to keep the barbell in position. Hold the top position for a second and then lower your hips toward the floor.
Benefits of the Barbell Hip Thrust
This exercise places significant tension on the glutes while minimally working other muscles in the lower body, allowing you to accumulate more muscle-building training volume directly on the glutes.
This exercise aids in developing hip extension strength, helping you improve other movements that rely on hip extension such as back squats and deadlift variations.
Leg Extension
The leg extension is a machine-based exercise that gymgoers tend to either love or hate. Some say it’s harmful on the knee joint, while others shout its muscle-building benefits from the rooftops. If set up and performed properly, the leg extension is safe and effective for building muscle in the quadriceps.
This exercise has little to no learning curve, meaning lifters of all skill levels can perform it effectively without much practice. As a bonus, the leg extension targets the rectus femoris muscle in its shortened position. This is a quadriceps muscle that crosses the hip joint and plays a vital role in helping stabilize the pelvis in other lower body exercises.
How to Do the Leg Extension
Adjust the back pad to align your knees with the axis of rotation (signified by a dot or marker on some machines) and adjust the ankle pad so it rests just above your shoes.
Start the movement by straightening your leg to move the ankle pad, then accelerate into the rep until you reach the end range of knee extension. Ensure your toes point straight ahead, not angled in or out.
Benefits of the Leg Extension
You can target the quads with almost no involvement from other lower body muscles, making it a highly effective exercise to emphasize the quadriceps.
It targets the rectus femoris, a quadriceps muscle that crosses the hip joint and plays a vital role in helping stabilize the pelvis.
Seated Leg Curl
The seated leg curl is an excellent single-joint movement that primarily challenges the hamstring muscles with some assistance from the calves.
Due to the design of the machine, the lifter is put into a stable position, allowing the focus to be on curling the weight. The added stability makes it a great exercise for newbies in the gym and allows any lifter to safely use more weight for lower reps.
How to Do the Seated Leg Curl
Adjust the back pad so your knees align with the axis of rotation (signified by a dot or marker on some machines) and adjust the thigh pad to fit snugly just above your knees. The ankle pad should be just above your shoes.
Keep your toes pointed straight ahead and pulled slightly upwards. Flex your knees to curl the pad until it’s under the seat, then control the weight as you return to the starting position.
Benefits of the Seated Leg Curl
This exercise is great for lifters looking to place a challenge specifically on their hamstrings.
Increased external stability supplied by the machine allows the lifter to take sets deeper into fatigue while maintaining proper form.
The seated position allows the lifter to train the hamstrings in a more stretched position (hip flexion and knee extension).
Lying Leg Curl
The lying leg curl is another go-to single-joint exercise that can emphasize the hamstrings. It not only does a great job of focusing on the hamstrings, but it also challenges the calf through the beginning of the range of the movement, helping you cover more ground if you’re short on time in the gym.
With less stability supplied by the machine itself, due to your body position during the exercise, the lying leg curl requires the lifter to do more of the heavy lifting to keep the body stable throughout the exercise.
How to Do the Lying Leg Curl
Adjust the leg pad on the machine so your knees align with the axis of rotation (often signified by a dot or marker) and adjust the ankle pad to touch at your ankles. Engage your hamstrings and lift the leg pad by curling your feet towards your glutes. Ensure your toes point straight ahead. Focus on controlling the weight as you return to the fully stretched position.
Benefits of the Lying Leg Curl
All leg curls allow you to focus more training volume on your hamstrings for increased size.
The lying position allows the hamstrings to be challenged in their fully contracted position (hip extension and knee flexion).
Standing Calf Raise
The standing calf raise is a relatively easy-to-perform exercise that challenges the calf muscles. Variations of this movement can be done using a dedicated calf raise machine, a Smith machine, a barbell in a rack, or dumbbells, making it a practical exercise for any lifter regardless of where they train.
Stronger calf muscles help bring stability to the ankle and knee, which can translate into athletic performance as well as strength in compound exercises such as the back squat or deadlift. (3)
How to Do the Standing Calf Raise
Adjust the height of the shoulder pad to fit your structure, so you can enter in a quarter-squat position. Brace your core and raise the weight by standing tall.
Begin with your legs in a “soft lockout,” or slightly bent in the knees, with only the balls of your feet on the foot platform. Drive your body up while pushing your ankles forward. Squeeze your calves up to the top of the movement and lower to stretch as far as your ankles allow.
Benefits of the Standing Calf Raise
This exercise is relatively easy to set up and perform, making it practical for beginners.
The calf raise adds size and strength to the lower leg while creating stability around the knee and ankle. (4)
Seated Calf Raise
This calf raise variation has the lifter perform the exercise with the knees bent, focusing more on the soleus (one of the two heads of the calf muscle) through a complete range of motion. You can perform this movement in a machine or with dumbbells resting on your knees in a seated position.
The bent-leg position of the exercise de-emphasizes the gastrocnemius head of the calf muscle, which is more heavily involved in straight-leg raises, and more significantly activates the soleus.
How to Do the Seated Calf Raise
Load up the machine with your chosen weight, then sit with your knees bent and the balls of your feet on the platform. Secure the leg pad over your thighs.
Lift the weight and drive your ankles forward, squeezing your calves to the top of the movement. Lower the weight under control into a deep stretch.
Benefits of the Seated Calf Raise
The seated calf raise allows lifters to train the calves with no involvement of the upper body, making it ideal for lifters dealing with shoulder or back issues.
It trains the soleus through a complete range of motion while minimizing involvement from the gastrocnemius.
Tibialis Anterior Raise
A less known muscle of the lower leg, the tibialis anterior acts as an antagonist to the calf muscles and helps pivot the ankle and point the foot upwards. In addition, the tibialis anterior raise can add strength to the front of the lower leg, adding stability to your knee and helping to improve your gait cycle (the way your feet move while walking).
This exercise is beneficial for physique-focused lifters, running enthusiasts, and even aging adults who want to maintain their ability to walk and balance later in life.
How to Do the Tibialis Anterior Raise
Stand with your back and shoulders against a wall. Walk your feet roughly six to 12-inches in front of your body. From this position, raise your toes toward your face and hold for a beat. Lower your feet flat on the ground and repeat.
The farther you walk your feet out in front of you, the more challenging it will become. Start close to the wall and increase the distance as you improve.
Benefits of the Tibialis Anterior Raise
Tibialis raises adds strength and conditioning to under-focused muscles of the shin, potentially helping to avoid shin splints.
The movement increases stability around your knees and ankles.
This helps to improve your gait cycle, which is especially important for aging adults.
Air Bike
Air bikes, like the Assault Bike or Airdyne, are cardio machines many gymgoers dread to see in their training program because they’re always used for high-intensity workouts. Although they’re mainly used for cardiovascular benefits, air bikes also help build size to your legs, especially the quadriceps.
This movement is a sure-fire way to light up your quadriceps, increase aerobic capacity, and push your lactate threshold (your body’s ability to handle accumulating metabolic waste and fatigue).
How to Do the Air Bike
Adjust the seat height to best fit your structure and sit down with both feet on the pedals with both hands grasping the handles. When the seat is at the proper height, there should be a slight bend in your knee at the bottom of each revolution.
Pedal and propel your arms back and forth in sync with your leg drive. Focus on pushing powerfully with your legs, not pulling with your arms.
Benefits of the Air Bike
Because the resistance is only determined by how hard you pedal, it can be performed for all ages and skill levels.
The air bike is a low-impact method for building leg size and improving cardiovascular health.
The Leg Muscles
The primary muscle groups in the legs include the quadriceps, hamstrings, adductors, glutes, calves, and tibialis anterior.
Credit: Dragon Images / Shutterstock
Understanding their anatomy will help increase your body awareness, mind-muscle connection, and improve the overall effectiveness of your lifting and program design.
Quadriceps
The quadriceps, also known as the quads, are located on the front of the thigh and are made up of four separate muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. They help extend and stabilize the knee, while also playing an essential role in hip stability because the muscles attach near the hip joint. (5)
Hamstrings
The hamstrings are located on the back of the thigh and are made up of three separate divisions, the semitendinosus, semimembranosus, and biceps femoris. This muscle plays a role in hip extension (keeping your lower body directly under your upper body), knee flexion (bending the knee), and knee stability because the muscles cross over the knee joint. (6)
Adductors
The adductors are made up of several muscles spanning down the inside of the thigh. These muscles help adduct the leg (moving the thigh toward the body’s centerline) and help support the pelvis during many lower body movements. The adductor magnus, sometimes referred to as another hamstring muscle due to its location and function, also helps extend the hip. (7)
Glutes
The glutes are a popular group of muscles including the gluteus maximus, medius, and minimus. These muscles help the hips extend, externally and internally rotate, and abduct (moving the thigh away from the body). (8) Strong glutes are often considered the foundation for a powerful lower body.
Calves
The calf muscles are made of two heads, the gastrocnemius and soleus. Both heads of the muscle work to flex the ankle to point the foot downwards. The soleus attaches beneath the knee, while the gastrocnemius crosses above it. This is allows the soleus to be emphasized during bent-leg exercises. The calf muscles also assist the hamstrings in knee flexion movements like the leg curl and play an essential role in stabilizing the knee. (9)(10)
Tibialis Anterior
The tibialis anterior is located on the front of the lower leg (shin). The primary function of this muscle is to point the foot upwards. The tibialis and calf muscles are comparable to the biceps and triceps because they’re positioned directly opposite one another and they perform similar movements depending on where the resistance is applied. Building up strength in this muscle can help create a more efficient gait cycle during walking or running. (11)
How Often Should You Train the Legs
To maximize leg growth, train your legs at least one to two times per week, depending on how many total days per week you will be in the gym. Due to the different muscle groups in the lower body, it’s essential to train the legs with a handful of exercises spanning many different rep ranges.
Credit: Shift Drive / Shutterstock
Each workout may include a different amount of training volume depending on your training split. Anywhere from 10 to 12 total sets per week is a great starting point for beginners. Advanced lifters can exceed 14 to 18 sets per week, especially if their goal is to emphasize a specific body part. Increased calf training, for example, is one popular approach.
Choose one to three exercises for each muscle group to achieve this total volume and divide the sets evenly across your training week. It’s a good idea to focus on training each primary joint function — knee flexion, knee extension, hip hinge, and squat — to ensure balanced development across the entire lower body.
How to Progress Your Leg Training
Since the legs are trained with a wide variety of exercises, it’s possible to steadily add weight to some exercises every week. For example, you can add more weight more quickly with two-legged, multi-joint (compound) exercises like the leg press or deadlift than with single-joint (isolation) exercises like the leg extension or with single-leg exercises like lunges.
Credit: YAKOBCHUK VIACHESLAV / Shutterstock
If you find any exercises require more time to improve your technique, be sure to perform those movements towards the beginning of your workouts to avoid training them when fatigued. If you’re new to lifting, improving your technique in an exercise can lead to gains in strength and muscle size without necessarily adding reps or weight. Keep in mind whenever adding a new exercise into your routine, it will take your body a few weeks to get used to the new challenge and nail down the technique.
How to Warm-Up Your Legs
Effective ways to warm-up for any muscle group is with the exercises you are performing in that day’s training session. For example, if you’re performing back squats or deadlifts, warm-up by performing reps with light weight and raise the intensity (load lifted) as you proceed toward your working sets.
This ensures that the appropriate muscles and joints are being primed, reducing the risk of injury and improving your overall training performance.
If you need additional time to warm-up, include exercises that work the muscles surrounding the joints you’ll be working in that session. For a leg workout, that would include the ankle, knee, hip joints, and the lower back.
Building Up Your Legs
Designing an effective leg workout can be fairly straightforward. Choose one to three exercises for each region of the lower body and progress those exercises over time with varying rep ranges. This detailed list gives you plenty of options to choose from, and will keep your legs growing for years to come. Stop skipping leg day and get to work.
References
Brito, L. B., Ricardo, D. R., Araújo, D. S., Ramos, P. S., Myers, J., & Araújo, C. G. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. European journal of preventive cardiology, 21(7), 892–898. https://doi.org/10.1177/2047487312471759
van Dyk, N., Behan, F. P., & Whiteley, R. (2019). Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. British journal of sports medicine, 53(21), 1362–1370. https://doi.org/10.1136/bjsports-2018-100045
Möck, S., Hartmann, R., Wirth, K., Rosenkranz, G., & Mickel, C. (2018). Correlation of dynamic strength in the standing calf raise with sprinting performance in consecutive sections up to 30 meters. Research in sports medicine (Print), 26(4), 474–481. https://doi.org/10.1080/15438627.2018.1492397
Mokhtarzadeh, H., Yeow, C. H., Hong Goh, J. C., Oetomo, D., Malekipour, F., & Lee, P. V. (2013). Contributions of the soleus and gastrocnemius muscles to the anterior cruciate ligament loading during single-leg landing. Journal of biomechanics, 46(11), 1913–1920. https://doi.org/10.1016/j.jbiomech.2013.04.010
Bordoni B, Varacallo M. Anatomy, Bony Pelvis and Lower Limb, Thigh Quadriceps Muscle. [Updated 2021 Feb 7]. StatPearls Publishing; 2021.
Rodgers CD, Raja A. Anatomy, Bony Pelvis and Lower Limb, Hamstring Muscle. [Updated 2020 Aug 13]. In: StatPearls [Internet]. StatPearls Publishing; 2021.
Jeno SH, Schindler GS. Anatomy, Bony Pelvis and Lower Limb, Thigh Adductor Magnus Muscles. [Updated 2020 Aug 10]. In: StatPearls [Internet]. StatPearls Publishing; 2021.
Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [Updated 2022 Mar 28]. In: StatPearls [Internet].
Binstead JT, Munjal A, Varacallo M. Anatomy, Bony Pelvis and Lower Limb, Calf. [Updated 2020 Aug 22]. StatPearls Publishing; 2021.
Alshami, A. M., & Alhassany, H. A. (2020). Girth, strength, and flexibility of the calf muscle in patients with knee osteoarthritis: A case-control study. Journal of Taibah University Medical Sciences, 15(3), 197–202. https://doi.org/10.1016/j.jtumed.2020.04.002
Juneja P, Hubbard JB. Anatomy, Bony Pelvis and Lower Limb, Tibialis Anterior Muscles. [Updated 2021 Aug 13]. In: StatPearls [Internet].
Originally Posted At: https://breakingmuscle.com/feed/rss
Professional strongmen often have a lift or event where they particularly excel. For Cheick “Iron Biby” Sanou, his area of strength is pressing anything overhead as he’s both the Axle Press and Log Lift World Record holder. The athlete from Burkina Faso recently once again showed why he has a warranted reputation for overhead prowess.
On June 30, 2022, Sanou shared footage of himself completing a 115-kilogram (253.5-pound) circus dumbbell press for four reps. It’s unclear when the presses occurred, but Sanou wore a lifting belt and lifting straps while finishing the exercise. According to the caption of the strongman’s Instagram post, he doesn’t consider himself a “dumbbell press specialist.” With that context in mind, Sanou’s training feat could be even more impressive.
Iron Biby became the Axle Press World Record owner with a press of 217 kilograms (478.4 pounds) at the 2021 Strongman Classic. He then became the owner of the Log Lift World Record, thanks to a lift of 229 kilograms (504.8 pounds) from the 2021 Giants Live World Tour Finals. That achievement surpassed four-time World’s Strongest Man (WSM) Champion Žydrūnas Savickas by one kilogram.
Whereas other strongman athletes generally compete in each event at competitions, Sanou often chooses to forgo events non-overhead. It appears that commitment has paid off to this point. He has two World Records in two separate overhead events to show for his dedication.
Sanou’s Jam-Packed Calendar
Much of Iron Biby’s current training undoubtedly centers around the two upcoming contests in his 2022 competitive season.
First, the strongman is one of 12 athletes who will compete at the 2022 Giants Live Strongman Classic on July 9 in London, England. A few months later, he will partake in the 2022 Giants Live World Tour Finals on October 8, 2022, in Glasgow, Scotland. Between both contests, some other noteworthy featured athletes include two-time reigning WSM Champion (2021-2022) Tom Stoltman, former WSM Champion (2020) Oleksii Novikov, Trey Mitchell, and Mark Felix.
Thriving in any overhead events at both Giants Live competitions might not be Sanou’s only goal. In a relative stray from his norm, he pulled a 400-kilogram (881.9-pound) raw deadlift double during a training session in late June 2022. For context, Giants Live strongman contests deadlift for reps events usually have a rough weight of 360 kilograms (795 pounds). That Sanou can pull 400 kilograms could portend great things for his near future.
At the time of this writing, the Giants Live organization has not announced the events for the 2022 World Tour Finals. On the other hand, an Axle Deadlift is a part of the schedule for the 2022 Strongman Classic. Sanou could elect to try his hand at the event and show off his strength range on an international stage.
The 2022 Giants Live Strongman Classic will take place on July 9, 2022, in London, England. Not long after, the 2022 Giants Live World Tour Finals will occur on October 8, 2022, in Glasgow, Scotland.
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On June 29, 2022, strongman Mitchell Hooper completed a 425-kilogram (937-pound) deadlift for two reps during a training session. According to Hooper — despite apparent recovery and sleep roadblocks on the day of — the deadlift figure is just 10 kilograms (22 pounds) off of his all-time personal best.
Hooper’s deadlift training is part of his ongoing preparation for the 2022 Giants Live Strongman Classic. The Giants Live organization announced the 26-year-old athlete as the Wild Card addition to the contest in early June 2022. That competition will take place on July 9, 2022, at the Royal Albert Hall in London, England.
With the events for this year’s edition official, Hooper’s deadlift progress could come into play on the Axle Deadlift. Hooper possesses a 465-kilogram (1,025.1-pound) axle deadlift from the 2021 Static Monsters Worldwide (SMW) competition. That is where he may have first broken out as a professional strongman with a first-place finish.
Hooper’s Ongoing Ascent
Hooper’s invitation to the Strongman Classic came on the heels of a terrific debut at the 2022 World’s Strongest Man (WSM).
Notably, Hooper has stated he’d like to break the current deadlift World Record at the 2022 Giants Live Open and World Deadlift Championships (WDC). 2018 WSM Champion Hafthor Björnsson possesses the official mark to beat with a 501-kilogram (1,104.5-pound) deadlift set at the 2020 World’s Ultimate Strongman (WUS). At the time of this writing, there is a Wild Card spot open at the contest, but Giants Live has not sent a formal invitation to Hooper.
There is a $55,000 cash prize incentive for anyone who deadlifts 505 kilograms (1,113.3 pounds) to break the World Record. The 2022 Giants Live Open and WDC will take place on August 6, 2022, in Cardiff, Wales.
Based on the current field, winning the 2022 Giants Live Strongman Classic will be no walk in the park for Hooper.
Some of the more noteworthy names in the strongman sphere will compete, including reigning Strongman Classic Champion and former WSM Champion (2020), Oleksii Novikov. Not to be outdone, there’s Chieck Sanou, who holds the Log Press World Record with a lift of 229 kilograms (504.8 pounds) from the 2021 Giants Live World Tour Finals. Mark Felix might also be someone to watch. He’s coming off a World Record on the Wrecking Ball Hold from the 2022 WSM when he held the ball up for 2:20.49.
In a stacked field with no shortage of challenging events, it appears Hooper is more than ready to continue building his reputation as a rising star. The 2022 Giants Live Strongman Classic will occur on July 9, 2022, in London, England.
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On June 29, 2022, weightlifter Olivia Reeves clean and jerked 138 kilograms (304.2 pounds) during the 2022 USA Weightlifting National Championships in Las Vegas, NV.
This lift is a new Senior American weightlifting record for the 71-kilogram division. Reeves surpasses Kate Vibert’s (formerly Kate Nye) 137-kilogram (302-pound) clean & jerk from the 2019 International Weightlifting Federation (IWF) Junior World Championships.
Vibert has technically since surpassed that strength feat, with a 138-kilogram clean & jerk but that was while competing as a 76-kilogram weightlifter. However, with a body weight of 70.7 kilograms at the time of her 2019 lift, she remains the lightest American women’s athlete to clean & jerk at least 300 pounds, according to hookgrip. Reeves just barely missed out on that milestone as her body weight was 70.72 kilograms during the 2022 USA Weightlifting Nationals.
Nonetheless, Reeves can still lay claim to the official American clean & jerk 71-kilogram division record.
Reeves at a Glance
In addition to her American clean & jerk record, Reeves scored personal competition bests on her best snatch and total. Here are the American athlete’s top stats from this competition:
Olivia Reeves (71KG) | 2022 USA Weightlifting National Championships
Snatch — 110 kilograms (242.5 pounds) | All-Time Competition Best
Clean & Jerk — 138 kilograms (304.2 pounds) | American Record
Total — 248 kilograms (546.7 pounds) | All-Time Competition Best
Reeves’ gold medal result and clean & jerk record at this contest fall in line with the quality start to her young career. Here are the complete results from her growing resume:
Olivia Reeves | Complete Career Results
2019 IWF Youth World Championships (71KG) — Second place
2020 Rogue Weightlifting Challenge (71KG) — First place
2021 IWF Junior World Championships (71KG) — First place
*2020 Pan-American Junior Championships (71KG) — First place
2021 Junior Pan American Games (76KG) — First place
2021 IWF World Championships (71KG) — Fourth place
2022 IWF Junior World Championships (71KG) — Second place
2022 USA Weightlifting National Championships (71KG) — First place
*Occurred in Summer 2021 after a postponement from the original date.
Notably, in a mid-May 2022 demonstration of her leg strength, Reeves hit a 200-kilogram (440.9-pound) squat personal record (PR). The back squat may not be one of the main Olympic weightlifting movements where Reeves places most of her competitive energy.
That said, her squat PR is roughly 30 pounds more than Vibert’s top figure — who is approximately five years older. If Reeves is matching and surpassing a 2020 Tokyo Olympian in multiple avenues, it could portend great things for her future as a serious contender at the 2024 Paris Olympics. She would have to overcome Vibert for the American 71-kilogram division roster spot, who is currently training for the contest.
What’s Next
While Reeves hasn’t confirmed it at the time of this writing, she will likely aim to gain a spot with Team USA for the 2024 Paris Summer Olympics. Should Reeves qualify, it would be her first-ever Olympic Games. By the time that competition rolls around, if she continues her torrid pace, Reeves could be one of Team USA’s premier stars.
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Over his near-decade-long powerlifting career, Phillip Herndon has built much of his reputation around an increasingly powerful back squat. On June 25, 2022, Herndon completed a sleeved squat of 395 kilograms (870 pounds) while training. That figure unofficially exceeds the raw squat World Record for a 110-kilogram powerlifter. It is five kilograms more than Kevin Oak’s official top mark from the 2020 World Raw Powerlifting Federation (WRPF) Hybrid Showdown II.
While Herndon is a balanced, strong powerlifter who attends to each of his main squat, bench press, and deadlift movements accordingly, the squat is where the 26-year-old athlete excels most.
For example, Herndon is the current owner of the squat with wraps World Record for the 110-kilogram division. He achieved that with a 435-kilogram (959-pound) squat with wraps from the 2022 United States Powerlifting Coalition (USPC) Mid-Atlantic Classic. That achievement surpassed Daniel Misencik, who squatted 432.5 kilograms (953.5 pounds) at the 2022 WRPF Ghost Clash. Misencik had previously topped Herndon’s old squat with wraps World Record.
Not long after the USPC Mid-Atlantic Classic, Herndon completed a 410-kilogram (904-pound) squat with wraps relatively easily during an early May 2022 training session. That latter feat seemed to be a tease of the American athlete’s intent to extend his squat with wraps record in the near future. Herndon may attempt to do just that at the upcoming 2022 WRPF American Pro. That contest will occur on July 29-30, 2022, in Manassas, VA.
At the time of this writing, Herndon has not confirmed whether he will compete raw or with wraps at that competition. Notably, Herndon has competed raw just once since late April 2018, per Open Powerlifting.
While Herndon continues to break, unofficially exceed, and push for new squat World Records, his competitive ledger is by no means thin on overall accomplishments. In 35 career contests as both a Junior and Open competitor, the American powerlifter has won 23 times. If that weren’t impressive enough, he has missed the podium on just five occasions.
At the moment, Herndon might even be hotter than ever. He’s currently on an ongoing win streak of nine competitions, which is by far the longest winning streak of his career. His last loss came in August 2019 during the 2019 United States Powerlifting Association (USPA) The Tribute — where he still finished in second place.
A general examination of Herndon’s Instagram would indicate he plans to make it 10 straight wins at the 2022 WRPF American Pro while simultaneously adding to his squat with wraps record. He may go for both feats in Manassas, VA, on July 29-30, 2022.
Hey folks, Board-Certified Health Coach Erin Power is here to answer your questions about Primal dating. If you’re wondering when and how to “break the news,” 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.
Cara asked:
“I’ve been Primal for a year and honestly never felt better! It was hard at first but now comes naturally and makes me feel so much lighter. I also lost 10 pounds, which doesn’t hurt! The problem: I’m newly single and on dating apps. I don’t want to turn guys off by being high maintenance. Do I mention I’m Primal in my profile? Or wait until the first date? Or wait to see how things go? Help!”
First, congrats on your year of Primal eating and living, Cara! How wonderful that you feel lighter and better. Huge recognition as well for exploring this question and considering how eating and lifestyle plays a role in dating and relationships. Feeling healthy and more confident and comfortable in one’s body can be so attractive. It creates the sort of compelling radiance that goes beyond “objective” indicators like body weight or beauty.
Not only that, but a little boost of confidence goes a long way as you enter the dating pool. Anyway, onto the matter at hand: how to navigate declaring your Primal status to would-be suitors.
Ask and Tell. Or… Don’t.
These days, it’s far more common for people to ask about and mention their “eating identities” or preferences when sharing a meal with someone for the first time. While we’re focused on dating here, this applies to new friends, acquaintances, and colleagues too. The point is, choosing to eat a particular way is hardly unusual these days. That said, I totally get how navigating conversations around food and lifestyle can be tricky in any relationship—perhaps all the more so when newly dating.
The good news is, you’re arriving with a blank slate and fresh start. As a Primal Health Coach, I work with many clients who are making changes and struggle to explain their new Primal ways to partners, friends, and family members. If it’s important to you, you’ll want to share this aspect of yourself with acquaintances, new and old.
But there’s another option here: Just don’t say anything at all. At least, not right away. It may not be necessary.
The person you’re out on a date with probably won’t notice anything is amiss with your eating habits. If you order a big ass salad, a delicious steak, or a low-sugar cocktail at a restaurant, it’s not going to raise any red flags. Decide to forgo the bread basket? No problem: avoiding or limiting bread is becoming increasingly common in non-Primal circles too.
Priorities and Values
Beyond that, you likely want to be with someone whose priorities and values are similar to your own. This doesn’t mean that they have to embrace the 10 Primal Blueprint Rules (though if they do, what a catch!). It does mean that you may want to consider whether they, like you, are interested in a healthy lifestyle and healthy eating. If they balk at a few healthy food choices, that could be a sign that they aren’t the right match for you.
Whatever you do, don’t enter into a new relationship with expectations of changing how the other person eats. Accept where they are and, if it’s not aligned with a Primal lifestyle, decide whether that’s okay for you or a dealbreaker. Also know that modeling healthy eating without pressure or judgement is probably the best approach to encouraging changes and getting folks to give Primal a try.
Eating and living in ways that make you feel your best is NOT high maintenance, by the way. It’s one of the most important, most impactful forms of self-care. Plus, in supporting your own vitality and longevity, you’re better able to show up for others. Primal Eating is obviously working for you. It’d be a shame to let that slide for the sake of seeming “low maintenance.” Don’t waiver on your own values.
Primal Dating Basics and Strategies
To sum up the basics:
Own up to it right away as you would with any other important, telling aspect of your character OR go with the flow and honor your Primal-ness without feeling the need to announce it at all.
Don’t try or expect to change anyone else.
Decide whether your prospect’s priorities and values align closely enough with your own.
I know sometimes it can seem easiest just to “go along” rather than explain what you eat and why. And, to be clear, don’t feel as though you have to explain anything! Still, leaning into the above basics makes for a good policy. It will likely increase your chances of finding a perfect match…and the chances of it lasting.
Along with the above, make it easier on yourself! Try these 3 simple tips:
1. Eat out.
If newly dating means eating out, make sure you have strategies in place. The free Primal and Keto Guide to Eating Out is a great start. In addition, suggest restaurants or food trucks that have Primal options you’ll enjoy. Being able to order separately removes the pressure of needing to eat the same thing as your companion.
2. Pack a picnic.
Alternatively, offer to cook dinner at home or pack a picnic! This provides a perfect opportunity to ask about the other person’s preferences and mention your own. It also ensures you’ll have tasty Primal food to enjoy, regardless of how the date turns out.
3. Find a Primal date.
Beyond declaring your nutritional preferences in your online dating profile, also consider places where Paleo and Primal ideologies are more widespread. Seek out groups and events (whether online or in real life) that feature topics such as keto, intermittent fasting, functional medicine, and biohacking.
Conferences like KetoCon or the Metabolic Health Summit are examples of larger scale health conferences where you’re sure to find some Primal-aligned allies. Gyms and Facebook groups are a fantastic starting place, too.
For Primal backup navigating the dating pool while staying true to your wellness goals, I recommend hiring a coach. External accountability truly is a game changer, and we can help you troubleshoot your specific circumstances and tricky social situations. Working with a coach for even a month or two can help you put solid strategies in place for staying Primal while dating or hanging with family and friends. Visit myprimalcoach.com to learn more and get started!
Do you come out as Primal when first meeting someone? Have any Primal dating tips to share? Let us know and drop other questions for me in the comments!
Massages are expensive. And your favorite place is always booked. But there’s a reason why many top athletes get massages every single day: they improve recovery, assist in healing, and increase mobilization of your joints and muscles. While most of us can’t get massages as often as we’d like, we can obtain some of the benefits by performing self myofascial release on ourselves.
What is Self Myofascial Release?
Self myofascial release, or SMR is a type of self-massage that focuses on adhesions, knots, or tender spots in the muscle—and the fascia that surrounds and envelopes it—often using tools or implements to effect real change. The popular conception is that SMR is “breaking up” muscle knots in a real physical sense, but this probably isn’t the case. What you’re doing is triggering a neuromuscular response that reduces the tenderness and allows better, more fluid movement through the affected tissues.
You’re “teaching” your nervous system not to tense up and tighten when the tissue is poked and prodded or movement is initiated. You’re blunting the pain and wiping the movement pattern slate clean so that you can then go in and establish a new, better pattern.
How to Do Self Myofascial Release the Right Way
The way most people I see do SMR is they sit on the foam roller (or lacrosse ball, or whatever tool you’re using) for an hour, exploring all their tissues, hitting every body part and being extremely thorough. Sounds great, but it’s the wrong way. Basically, you don’t want to turn self myofascial release into a total body workout in and of itself, because you’re negating the real opportunity the practice presents.
Mobilization before training
SMR works best on a short time horizon. When you hit a tender spot and it starts feeling better, you should immediately work that tissue—preferably under load. This helps establish a healthier, better movement pattern. You’re effectively wiping the movement pattern slate clean and then establishing a superior one.
The thing is that the effect SMR is fleeting. If you wait too long to train a movement after hitting an area, the “neuromuscular inhibiting effect” disappears, or at least diminishes.
Sit on the lacrosse ball, hit the foam roller, or whichever implement you want and then immediately after load the tissues you just “released.” This will entrain the movement patterns you just opened up and begin mobilizing the tissues the way they’re designed to move.1
If you mobilized your shoulders, immediately hit some rows, pull-ups, pushups, and/or presses. If you mobilized your hips or calves, do some squats.
Whatever movements the tissues were inhibiting or “making sticky,” do those movements and begin entraining newer, healthier patterns. There isn’t a lot of compelling clinical research support for self myofascial release, and I think the primary reason is that people aren’t doing it the right way. They aren’t “releasing” the tissue and then loading it with resistance training in order to “cement” the improved movement pattern.
Stress release after a long day
It also makes sense to do SMR at rest, perhaps while you’re watching TV or something. Get down on the floor and make the otherwise “non-productive” time suddenly productive. This is a great way to relax, sort of an active form of meditation. I often do this after the sauna—warm up the tissues, make them more “pliable,” and then do some light self myofascial release.
Don’t tense up
When you do the actual SMR, relax into it. Don’t tense up, even if it’s painful (and it will be painful at times). Don’t grimace. Any outward expression of pain and discomfort will register with your nervous system. What you’re trying to do here is reassure your body that you can handle the pain, that the pain isn’t all that bad, and the tissue can start feeling better.
Focus on the tissues above and below the painful area
If your knee hurts, releasing the knee itself probably won’t help. If your calves hurt, massaging the calves can help but not right at the spot in the calf where it hurts. Instead, focus on the tissues above and below the painful area. Keep rolling/releasing/massaging/scraping the tissues around the painful area, working your way above and below until you find the tender spot.
The Best Self Myofascial Release Tools and How to Use Them
1. Scraper
A scraper is a metal implement that resembles a dull blade that you can use to massage the fascia. First, use it lengthwise along the muscle fibers—”with the grain”—to “lengthen” the fascia. To confirm you’re going with the grain, look at a muscular anatomy image and look for the muscle you’re targeting. Next, scrape at a 45°-90° angle to the grain of the muscle and think about “broadening” the fascia.
You can do superficial scraping across entire limbs or targeted scraping that focuses on individual muscles and muscle bundles. Don’t go too hard. It shouldn’t hurt, but it may be uncomfortable. This scraper is a good one.
2. Lacrosse ball (or two)
Lacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.
3. Foam roller
A foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.
4. Theragun or Hyperice massage guns
Both the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern—just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use.2 Use it sparingly and do not linger on a single tissue for more than a minute.
5. Massage cane
The cane is curved with proper ergonomics for letting you hit places you’d otherwise have trouble reaching, like the back, neck, and shoulders. What’s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.
6. Voodoo Floss bands
These are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.
If you don’t have anything at all, using your own elbow to dig into tender places can work quite well. You’re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.
What Do I Use for Self Myofascial Relase?
As for me, I’m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I’d probably change my tune and fill my closet with every tool under the sun—or get daily massages.
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.
What about you, folks? Ever try self myofascial release? What tools do you like to use?
Originally Posted At: https://breakingmuscle.com/feed/rss
Throw any obstacle in strongwoman Rhianon Lovelace’s path, and it only seems to make her grow stronger. Even with troubles like a recent bout of pneumonia, the former World’s Strongest Woman Champion (2018) apparently doesn’t let many setbacks deter her from her goals.
On June 27, 2022, Lovelace showed her unflappability again when she completed an axle press of 100 kilograms (220 pounds) during a training session. The training lift is an unofficial World Record for a lightweight strongwoman competitor, exceeding Lovelace’s own record by 7.5 kilograms (16.5 pounds).
According to Lovelace’s Instagram caption, this axle press is the culmination of her battle back from a shoulder injury that she suffered sometime in 2021. With patience and diligence, it seems that injury was just another roadblock.
“Last season, I had quite a shoulder injury that really messed my press up,” Lovelace writes. “It’s been a long road, but it’s nice to be back with some big numbers! I had amazing confidence in the ability of my triceps, and it’s nice to see that coming back- with zero pain!”
A Hot Streak
Lovelace’s recent exploits as a strongwoman and powerlifter continue to stand out in the strength sports world.
In late May 2022, during the annual British Powerlifting Union (BPU) Single Lift British Championships, Lovelace broke the British raw powerlifting deadlift record with a pull of 241 kilograms (530 pounds). At the time of this writing, it remains the heaviest raw British deadlift ever across any women’s powerlifting weight class.
Later that same month, before fighting off her fit of pneumonia, Lovelace unofficially exceeded her own axle deadlift World Record as a strongwoman with a pull of 240 kilograms (528 pounds). Finally, in late June 2022, the British competitor captured a 280-kilogram (616-pound) traditional deadlift. That figure unofficially exceeded the current World Record for the 64-kilogram strongwoman weight class by 7.5 kilograms (16.5 pounds).
Across two different sports, it might appear the British athlete notches a new achievement or record every time she steps onto a lifting platform lately.
Lovelace plans to keep busy as an active competitor this summer. The strongwoman will compete at the 2022 Berkshire’s Strongest Man & Woman contest on July 16, 2022, in Berkshire, England. She has stated that she plans to officially surpass her traditional deadlift World Record at the contest.
In accordance with her recent history, Lovelace may add another top figure to the record books simultaneously.
Featured image: @rhianon.lovelace.kaosstrength on Instagram
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Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
(@ironbiby)
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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