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On May 2, 2022, Czech strongman Lukáš Pepř shared a video of himself capturing a 193.4-kilogram (426.4-pound) log press during the 2022 LogLift Cup in Kladno, Czech Republic. The log lift is a new Czech National Record, surpassing Jirko Vytiska’s previous figure of 180-kilograms (396.8 pounds) by over 13 kilograms.
According to the Strongman Czech Republic Facebook page, Pepř actually broke the Czech log lift record on his first attempt of 183.5 kilograms (404.6 pounds). His eventual final lift of 193.4 kilograms (426.4 pounds) merely extended the distance between him and the next best athlete. The record log press helped give Pepř the overall win in the event and etched his name in the illustrious record books.
Check out Pepř’s record feat, courtesy of his Instagram profile:
Technically, Tomáš Sikora broke Vytiska’s record first by locking out a 181.4-kilogram (399.9-pound) log lift earlier in the competition. That means that Pepř techincally broke Sikora’s record.
For the record-breaking log lift, Pepř donned a lifting belt, wrist wraps, and knee sleeves. It might have been more significant considering that Pepř appeared to be dealing with some recent ailments and needed a significant win, per a translated caption of his Instagram post.
“This was something I really needed, and how everyone judges according to the video was even more,” Pepř wrote. “Log and pressures, in general, I did not train for three weeks due to extreme tendon pain and tightness in the hands. Hopefully, these days have run out.”
If breaking records in his home country is how Pepř comes back from an injury, more greatness might be in store soon enough.
A full video of the 2022 LogLift Cup can be watched below — including Pepř’s Czech log lift National Record — via the YouTube channel of BeStrong:
Pepř is only 22-years-old, yet he’s building up quite a solid profile to this stage. The Czech athlete started in professional strength sports as a powerlifter while competing in the superheavyweight division (+120-kilograms). He made his powerlifting debut during the 2016 Slovenská Asociása Silového Trojboja (SAST) Majstrovstvá Českej a Slovenskej Republiky v silovom trojboji, where he came in first, according to Open Powerlifting.
As a powerlifter, Pepř qualified for the podium in each of his four career sanctioned competitions, winning two of them outright while finishing as the runner-up twice. Most recently, aside from the 2022 LogLift Cup, he featured during the bench press-only 2020 Federace Ceskeho Silového Trojboje (FCST) Extrifit Cup in both the Teen & Junior and Open divisions — where he came in first and second, respectively.
Whatever the future holds in store for Pepř, he’s undoubtedly preparing to open more eyes and break more records whenever he steps onto a lifting platform again.
Posture seems to be on everyone’s mind right now thanks to the uptick in work-from-home jobs, coupled with the fact that practically everyone has a mobile device to stare at. Cue my usual laments about the sedentary nature of the modern lifestyle. Not only do we sit too much and move too little, many folks alternate between hunching forward over a keyboard and looking down at a phone or tablet all day, every day.
The result? Widespread poor posture and growing concerns about what this means for public health. Forward head posture (aka “tech neck“), rounded shoulders, and slouched, rounded spines all contribute to:
Soreness and pain throughout the body
Muscular weaknesses and imbalances that lead to dysfunctional movement patterns
Breathing issues
Headaches and migraines
Poor posture also affects your mood and how you respond to stressful events. The field of embodied cognition examines how physical states affect thoughts, emotions, and memory. Slumping or slouching saps your energy, biases you towards negativity, and can even decrease self-esteem.12 People also respond to you better when you hold yourself upright.
As more people are talking about this problem, interest in posture correcting devices is increasing. The question at hand today is whether they work and if you might want to try one out for yourself.
Types of Posture Correctors
I’m focusing today on wearable devices intended to correct forward head posture, rounded shoulders, and slouching/rounding through the midback and lower back—devices that you can buy at any store. Pneumatic traction devices and doctor-prescribed orthopedic devices designed to correct scoliosis are separate topics.
These devices come in a few different varieties:
You’ve got cross-back braces, which are harnesses that wrap around the front of your shoulders like backpack straps and cross in between your shoulder blades. They can be made out of elastic tubing or more rigid fabrics. They’re designed to retract the shoulders and pull them more in line with the spine instead of rounding forward.
Posture bras look like a typical bra or sports bra, but they have a cross-back brace built into the fabric.
Longline posture braces look like cross-back braces at the top, but they extend all the way down the spine and connect to a lumbar belt that wraps around your waist and supports the lower back.
You can also buy a lumbar support belt separately, as well as neck braces meant to correct forward head posture.
The newest innovation on the scene for tech lovers is electronic posture devices that you strap on or stick to your back. The wearables vibrate when they sense slouching, prompting you to fix your posture. Some electronic devices connect to an app on your phone, allowing you to track posture throughout the day and see your progress.
Which one is best for you? It depends on:
What you’re trying to fix, where you’re experiencing discomfort
When and how you intend to wear it – over or under clothing, only while sitting at a desk or also while exercising and going about your day
Fit and comfort
Price point – posture correctors range from around 10 dollars for a simple cross-back brace to ten times that or more for more elaborate set-ups
Do Posture Correctors Work?
First let’s talk about how they supposedly work. Rigid braces hold your back in proper alignment. But for the most part, the posture correctors that are so popular on social media provide light mechanical support and, more importantly, a physical reminder to straighten up. The mechanical support helps pull your shoulders into a more desirable retracted position. This physical reminder, or proprioceptive feedback, helps you establish better habitual body position.
Proprioceptive feedback, by the way, is probably one reason that kinesiology tape (KT tape) works, too. It brings awareness to parts of the body that may be weak or vulnerable and reminds the nervous system to provide appropriate internal support. KT taping can also be used to establish better posture.3
As for whether posture correctors do what they are supposed to do, a handful of studies confirms that posture correcting devices can bring the head, neck, shoulders, and back into better alignment. So in that sense, yes, they work. At least, the ones that have been tested work. The data is really pretty limited here.
Moreover, there’s almost no evidence that they provide the downstream effects we ultimately want—decreased pain, better mobility, and so on. One study of 32 women with neck pain did find that wearing a compression shirt with built-in bracing for three months improved posture and reduced pain better than exercising.4 Other than that, there’s not much to go on.
So Should You Try One?
It seems that posture correctors do what they claim to do on the most basic level: help correct posture. If you have 20 bucks lying around and want to try one, it seems fairly low risk. There are also instructions online for rigging up a DIY device with materials you probably already have lying around.
That said, you shouldn’t rely exclusively on devices like these to fix bad posture. You’ll also want to work on strengthening your postural muscles. These include your core muscles, naturally, but correct posture is really a whole-body activity. Yet another reason why it’s important to vary your position throughout the day, move frequently, and include resistance exercise (insert shameless plug for the Primal Essential Movements here) and balance exercises that improve your proprioception.
Pretty much all strengthening exercises can promote better posture, provided you do them with good form. The catch-22 here is that if you already have bad posture, you’re likely exhibiting that same bad posture during exercise. Focusing on proper form and exercising in front of a mirror can help. For folks already suffering from neck, shoulder, or back pain, a physical therapist can identify specific weaknesses and recommend a customized program.
In tomorrow’s post, I’ll also discuss how to specifically target the rounded shoulders that are so typical among people who work at a computer, play a lot of video games, or stare at a device in their laps. (So, most people.) Breathwork is another great tool, so I’ll link some relevant MDA posts below.
How to Get Started
Aim for the minimum effective dose. Start with a basic elastic band or strap style rather than jumping into a hard-core pneumatic device or full-back brace. The goal is to do as little as possible externally while also working on developing internal postural strength and balance.
Try wearing it for a couple hours per day for a few weeks. See how you feel. You may need to start smaller, 20 or 30 minutes, and work up to an hour or two. I wouldn’t wear it more than that unless your physiotherapist told you to do so. It’s theoretically possible to provide too much passive stretching to the chest muscles. And obviously, if you have ongoing shoulder or chest injuries (torn muscles, nerve impingement, broken bones, recent surgery, or unexplained acute pain), talk to your doc before strapping in.
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On April 29, 2022, bodybuilder Chris Bumstead shared a video from his YouTube channel where he challenged his upper body in seemingly every way possible. The reigning three-time Classic Physique Olympia Champion (2019-2021) notably called it his “favorite arm workout.”
At the time of writing, Bumstead has over 1.6 million subscribers on YouTube. As a result, the man some call “CBum” says he decided to film an arms workout at the request of his many supporters.
My arms are definitely something I want to grow more, so I just want to show you a workout routine I’ve been doing that allows them to grow.
On the whole, it’s a taste of how the stellar bodybuilder pushes himself in the gym.
Bumstead’s Arms Workout
Before he dives in, Bumstead prefaces the workout with a note that these lifts are about him training harder and smarter.
Rope Tricep Pushdown
Sets and Reps: 2 x 10
Bumstead’s workout begins with tricep rope pushdowns on a machine. To work his muscle pump, he does two sets from a static standing position and supersets with two overhead sets. Bumstead explains that these first few triceps sets have been a foundational part of his workouts recently.
“I’ve been starting with this for the last four months, pretty much” Bumstead says. “You get a pump from the normal tricep extensions, and then when you go overhead and stretch, it gives you this crazy burn.”
EZ-Bar Preacher Curl
Sets and Reps: 3 x 8
Bumstead alternates his triceps work by focusing on his biceps with EZ-bar preacher curls to continue warming up. The preacher curl is where an athlete will perform a traditional barbell bicep curl but does it while seated with their arms resting on an elevated bench.
Notably, Bumstead says this is one of the parts of his workouts where he really tracks his weight — most recently stacking 25-pound plates on both ends of the bar. He tracks the weight because he finds it an incremental part of his overall training.
“This right here, this blue machine, is the GOAT biceps machine for me, personally,” Bumstead says of the EZ-bar bench. “It’s what I figured out is the best way to contract my biceps on a heavy load and push the intensity while keeping the load on my biceps. It’s a lot easier on a preacher curl because your arms are in a forced, stiff position.”
Indeed, research backs up Bumstead’s ease assertion. One study showed that the preacher curl is generally less challenging than the traditional variation as it activates the bicep muscles less. (1)
A seasoned professional, Bumstead assuredly understands the distinction between the two as he’s performing a warmup.
With his warmups finished, Bumstead transitions to skull crushers with dumbbells from an incline bench position. Per Bumstead, this piece of the workout allows him to give each arm equal attention, especially as he contends with right shoulder discomfort. He says the movement is a great way to push his triceps.
“When you do these, if you start pushing them overhead and try to move your elbows as far as back as possible, you’re a lot weaker,” Bumstead explains. “But as you get tired, it’ll turn into a little bit more of a press, and it allows you to exhaust your triceps a bit more on the last few reps.”
Seated Incline Dumbbell Biceps Curl
The next portion of Bumstead’s workout sees him shift back to his biceps. While seated on an incline bench, he supersets a few sets of regular dumbbell bicep curls and some dumbbell hammer curls. It’s a method to cover all his triceps bases.
“The last one [EZ-bar preacher curls] we were in a really strong position in front of the body while leaning over,” Bumstead says. “This one, you’re kind of leaning back, with your arms behind you, to get that stretch in your biceps. What I’m trying to accomplish is to keep my elbow behind my body, and just pull up with my biceps.”
Research shows that implementing both movements into a workout can be integral to growing stronger, bigger biceps. Each activates the biceps from a slightly different angle, allowing for a wholesale focus on their development. (2)
Cable Hammer Curl
Sets and Reps: 3 for reps
Bumstead next challenges his biceps by doing hammer curls for reps on a cable machine. It’s another favorite for the bodybuilder.
Cross-Body Cable Tricep Extension
Sets and Reps: 2 heavy sets, one drop set, for reps
Bumstead closes the arms workout by engaging his triceps with standing cable pushdowns. He likes this lift as a cap because he can push out a few sets for reps before fatigue sets in.
“One more tricep movement, then go home and cry.”
Defending a Title
One of modern bodybuilding’s elite athletes, this arm workout is undoubtedly part of Bumstead’s coming defense of his Classic Physique Olympia title. He will take to the stage and go for his fourth consecutive championship during the 2022 Mr. Olympia, which will take place on December 15-18, 2022, in Las Vegas, NV.
References:
Young, S., Porcari, J.P, Camic, C., Kavacs, A., Foster, C. (2014). ACE Study Reveals Best Biceps Exercises. ACE Prosource.
Oliveira, L.F., Matta, T.T., Alves, D.S, Garcia, M.A.C., Viera, T.M.M. (2009). Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. Journal of Sports Science and Medicine. 2009 Mar; 8(1): 24–29.
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On May 1-2, 2022, Eishiro “Tank” Murakami shared some of his recent top lifts — a 192-kilogram (423.2-pound) snatch and a 233-kilogram (513.6-pound) clean & jerk. Murakami achieved both of the feats while competing in the Men’s 109-kilogram-plus division during the 2022 All-Japan Championships — a multi-discipline event that took place in Tokyo, Japan, in late April.
By the competition’s end, Murakami’s overall weightlifting performance was enough to garner him three Japanese National Records on his snatch, clean & jerk, and an overall total of 425 kilograms (936.9 pounds). Check out a video of Murakami’s record snatch, courtesy of his Instagram profile:
Murakami’s record performance is nothing new in his native Japan. Each of those Japanese records on the snatch, clean & jerk, and total were all previous marks held by the dynamic weightlifter — which he eclipsed by one, two, and three kilograms, respectively. One of Olympic weightlifting’s current elite performers, “Tank,” might be a more than appropriate nickname for Murakami, who is a three-time Japanese National Champion, according to his Instagram.
Through other stellar feats of strength, like a 175-kilogram (385-pound) strict prone row in mid-February 2022, the 25-year-old has developed a social media reputation for staggering power. Here are some of the notable results for the weightlifter, who has enjoyed steady progress in recent years, via the International Weightlifting Federation’s (IWF) athlete directory:
Eishiro Murakami | Notable Career Results
5th International Qatar Cup (+109KG) — 6th place
2019 Ready Steady Tokyo (+109KG) — 1st place
2019 IWF World Championships (+109KG) — 11th place
2019 IWF World Cup (+109KG) — 1st place
2020 Asian Championships (+109KG) — 3rd place
2021 Open Championships (+109KG) — 1st place
2022 All-Japan Championships (+109KG) — 1st place
Notably, Murakami did not participate in the 2021 IWF World Championships in Tashkent, Uzbekistan. This 425-kilogram (936.9-pound) total would have slotted him in with a sixth-place finish at that competition.
A good portion of Japan’s top weightlifters used the All-Japan Championships competition as a springboard toward a place in the 2022 IWF World Championships, which is set to occur sometime between November 1 and December 31, 2022, in Bogota, Colombia. At the time of this writing, the IWF hasn’t confirmed a definite date. That competition will, in turn, be a part of the eventual qualification for the 2024 Summer Olympics in Paris, France.
Murakami aside, three Tokyo 2020 Japanese weightlifter male Olympians — including Yoichi Itokazu (67KG), Mitsunori Konnai (73KG), and Masanori Miyamoto (73KG) — were all participants during the 2022 All-Japan Championships. Notably, Toshiko Yamamoto (96KG) was not present. A woman Japanese weightlifter — Mikiko Andoh (59KG), who captured bronze in Tokyo — won the competition for her weight class.
Thanks to Murakami at the forefront, it appears Team Japan is ready to achieve more greatness over the rest of 2022.
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By now, Hunter Henderson pulling off astonishing feats of squat strength is no surprise. On May 1, 2022, the powerlifter squatted 305 kilograms (672 pounds) for one rep during the 2022 World Raw Powerlifting Federation (WRPF) FQ Classic 2 in Las Vegas, Nevada.
Henderson’s squat (raw with wraps) is a new all-time record 0 in the 82.5-kilogram weight class, and it ended up helping her come in first for the event. In addition to her wraps, Henderson also donned a lifting belt and knee sleeves for the lift.
Check out Henderson’s record squat below, courtesy of the Instagram profile of her coach Joe Sullivan:
Henderson’s record might be even more impressive in context. For the 82.5-kilogram weight class, it smashes Chakera Ingram’s previous top mark of 295 kilograms (650.3 pounds) from the 2019 USA-UA Boss of Bosses 6. Ingram similarly achieved her squat while wearing wraps. Henderson’s squat is also the second-highest ever with wraps in a full powerlifting meet, and she’s the fourth woman powerlifter, across all weight classes, to squat at least 300 kilograms (661.4 pounds) in competition, according to Open Powerlifting.
Finally, Henderson now possesses both the 82.5-kilogram weight class squat with wraps record and the 75-kilogram weight class record, thanks to a 295-kilogram squat (650-pound) from the 2021 WRPF Kern US Open.
With Henderson’s new 82.5-kilogram benchmark in account, here are the highest-ever squats by female powerlifters:
Female Powerlifters | Full Power Meet Top Squats (W/Wraps)
April Mathis (89KG-plus) — 319.9 kilograms (705.4 pounds) | 2017 American Powerlifting Federation (APF) Gulfcoast
While Henderson’s staggering squat drew much of the appropriate attention, the rest of her performance was also stellar. Here are the final top stats from her entire meet:
In addition to being one of powerlifting’s current brighter names, Henderson is an active competitive bodybuilder. Most recently, she won the 2021 National Physique Committee (NPC) USA Championship and earned her International Federation of Bodybuilding and Fitness (IFBB) Pro League card in the process. That Henderson can balance professional powerlifting and bodybuilding — two sports with entirely different objectives in strength and building muscle mass — might be a testament to her prowess as an athlete.
In powerlifting, Henderson’s record meet extends her ongoing winning streak to eight consecutive victories. At 27-years-old, she has yet to lose a powerlifting competition.
Meanwhile, this meet was Henderson’s second event of the year, following the 2022 USPA Hybrid Showdown 4. While there, Henderson set the 82.5-kilogram weight class raw squat record with a 250-kilogram lift (551.1-pound). At the time of publishing, the powerlifter has not yet announced her next competition.
If Henderson’s stellar 2022 is any indication, she’ll likely continue breaking new squat ground whenever she competes next.
Roux (pronounced “roo”) is a thickening agent that chefs add to sauces, soups, and stews to give them a more pleasing texture. It is a staple of French cooking, though in the U.S. we typically associate it more with Cajun or Creole staples like gumbo.
Roux is made by cooking one part fat and one part flour together to form something resembling smooth gravy. White flour is a no-go when eating Primally, but never fear, you aren’t doomed to a lifetime of thin, runny étouffée, moussaka, and scalloped potatoes!
Today, I’ll show you how to make a traditional roux and how to swap in Primal-friendly ingredients for a gluten-free option.
How to Make a Roux (Traditional and Gluten-free Options)
For a basic roux that will thicken around 2 cups of liquid, you will need:
Ingredients:
¼ cup fat
¼ cup flour
Directions:
Heat your fat in a skillet or saucepan over medium heat. Once the fat is melted, slowly stir in your flour or starch while stirring. (See below for options)
Continue stirring and reduce the heat a little until a sauce forms. As you stir, the sauce will begin to thicken and eventually turn from white to tan to brown. A white or blonde roux takes about 1 to 3 minutes to cook, although this may vary slightly depending on the type of flour or starch you use. A dark brown roux can take 30 minutes or longer.
Continue cooking until the roux reaches your desired depth of color. After the roux is finished cooking to the color of your liking, remove the pan from the heat and allow it to cool for a bit before adding it to whatever dish you are using it for.
Important things to note:
A light colored roux is ideal for cream sauces or cheese sauces, like for mac and cheese. A darker tan or caramel colored roux will take longer to cook and is ideal for different types of hearty stews, soups, gravies, and gumbos.
A couple of tablespoons of roux can thicken up to 1 cup of liquid, but this will depend on the color of the roux. A dark-colored roux tends to thicken up dishes less than the white or blonde varieties. I find this to be especially so when using alternatives to flour like arrowroot or tapioca starch.
While the roux is cooking, you want it to be slightly bubbling but not boiling. Cooking the roux at too high of a temperature can often result in a gritty sauce at the end.
Roux FAQs
What ingredients can I use to make my roux gluten-free and Primal/paleo?
Flour is the go-to choice for making a roux, but there are many alternatives. Try a gluten-free flour blend, tapioca starch, arrowroot powder, or cornstarch. To keep it Primal/paleo, use tapioca or arrowroot starch. I find that starches like arrowroot and tapioca tend to perform better in light-colored roux.
There are many options for the fat in a roux, too. Ghee or clarified butter are the ideal choices. They have a nutty flavor, and the milk solids have been cooked out, which helps reduce the risk of burning. In lieu of ghee, you can use butter, animal fat like beef tallow, or even oil like avocado oil. Keep in mind that if you use oil, the roux will most likely separate if you store extra for later.
To thicken a sauce without fat at all, make a slurry by whisking together a few tablespoons of flour/starch and double or triple the amount of any type of milk (cow’s milk, nut milk, coconut milk, etc.). You can whisk this slurry into whatever dish you want to thicken.
How do you prevent your roux from forming lumps?
Take care to not heat the fat at too high of a temperature. Stir the flour into the fat a little at a time, and stir the roux frequently. This will help break down any little clumps of flour and also helps it cook evenly and not burn.
If you’d like, you can also use a flour sifter to sift the flour into the fat.
How can you tell if your roux is burnt, and what should you do if that happens?
You may notice your roux smelling a bit burnt or developing little black flecks in it. If this is the case, your best option is to toss the roux and start again, as the burnt flavor will permeate whatever dish you put it in.
What’s the best way to store a roux to use later, and how long will it last? How can you reheat it?
It’s never a bad idea to make a little extra roux, as it can always be stored for later! Pour the extra roux in an air-tight container and store in the refrigerator. You can keep it in the fridge for a few weeks, or freeze it for 3 to 6 months.
The easiest way to portion out roux for the freezer is to measure it out into ice cube trays, freeze the trays, and then pop the roux cubes into an airtight bag or container. Let the roux come to room temperature and give it a stir before adding it to a dish.
If you could offer one tip to a first-time roux maker, what would it be?
Cooking is all about experimenting and trying new things. If you’re not happy with your roux the first time, troubleshoot and try again! Experiment with cooking your roux for different lengths of time and using it in different dishes. You’ll quickly see how easy and versatile it is!
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The 2022 Giants Live Strongman Classic will take place on July 9, 2022, at the Royal Albert Hall in London, England. On April 28, 2022, the Giants Live organization got ahead of the game and released the schedule of five events for the esteemed strongman competition. Here’s what this year’s one-day fixture will feature:
The 2020 World Strongest’s Man Champion (WSM) and 2022 Europe’s Strongest Man (ESM) Champion, Oleksii Novikov, enters the 2022 Strongman Classic as the reigning winner. Evan Singleton, Chieck “Iron Biby” Sanou, and a host of other contenders will try to supplant Novikov in London.
Here’s the full list of expected athletes for the competition:
Oleksii Novikov (Ukraine) — Defending Champion
Evan Singleton (United States)
Paul Smith (United Kingdom)
Chieck Sanou (Burkina Faso)
Ken McClelland (United States)
Konstantine Janashia (Georgia)
Rob Kearney (United States)
Andy Black (United Kingdom)
Mark Felix (United Kingdom)
Spenser Remick (United States)
Adam Bishop (United Kingdom)
Unannounced wild card
2022 Giants Live Strongman Classic Event Rundown
Below is a preview of each event for the competition and what the respective athletes can expect.
Dumbbell Medley
The Dumbbell Medley was not an event at the 2021 Strongman Classic. That said, as much as the other strongman will assuredly put their best foot forward, the event should favor Novikov. The Ukrainian athlete possesses the heavy dumbbell press for reps world record. With 100-kilogram (220-pound) dumbbells, he notched a staggering 11 reps in 75 seconds at the 2020 World Ultimate Strongman “Feats of Strength” series.
Novikov was also the only competitor to successfully lift all five dumbbells during the Cyr Dumbbell Ladder at the 2021 Rogue Invitational. While there could always be a surprise from some of the world’s top strength sports athletes, he’s the likely leading contender for the opening event.
The Pillars of Hercules
A classic strongman event, the Pillars of Hercules — or the Hercules Hold — asks the athletes to hold a massive pillar in each hand for as long as possible. Usually, the competing athlete does not know how long they have held the pillars until the final result. Though, later athletes do benefit from knowing the time they have to beat before they’re up.
Since it is an event with an upper-body strength and grip focus, Sanou could be the big winner here.
The current owner of the world log lift record with a 229-kilogram press (504.8-pound) from the 2021 Giants Live World Tour Finals, Sanou also won last year’s Hercules Hold when he held the pillars for over 75 seconds.
Mark Felix — who owns the Hercules Hold world record from the 2019 Giants Live World Tour Finals — might be the athlete to overtake Sanou.
Farmer’s Carry for Distance
The Farmer’s Carry centers around movement and speed in carrying staggering weight across the finish line. Notably, Novikov won the 2021 Frame Carry, which is a somewhat close model of the Farmer’s Carry.
Axle Deadlift
Last year’s fourth-place finisher, Adam Bishop, will likely be the favorite on the Axle Deadlift. The 2020 Britain’s Strongest Man (BSM) winner locked out seven reps at 350 kilograms (771.6 pounds) during the 2021 competition. Novikov was not far behind (six reps) and could notch the respective victory on this occasion.
Castle Stones
It wouldn’t be a strongman event if it didn’t feature some variation of the famed Atlas Stones. Last year’s Castle Stones winner, Tom “King of the Stones” Stoltman (five in 16.97 seconds), is not participating in this year’s competition.
Stoltman’s absence should leave the door open for the final event. Novikov, Bishop, and Singleton — who all finished five reps within a second of each other in 2021 — could find themselves on the podium thanks to a great Stones performance.
On to London
Given the rigors of the one-day competition, a repeat won’t be easy for Novikov. Come early July in London, with a roster of stellar strongman talents across the board, who the ultimate winner will be is anyone’s best guess.
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A simple barbell in a squat rack may not seem like a piece of modern-day technology, but it kinda is. Up until a few decades ago, lifters were either making their own racks by hand from scrap metal and wood, or they were figuring out how to get the bar lifted by any means necessary.
One popular method was created by Ed Zercher, a St. Louis-based weightlifter from the 1930s. Rather than get the bar onto his back, he developed a technique to get the bar from the floor into the crook of his arms so he could squat while clutching the weight to his torso.
This type of squat was dubbed “the Zercher squat.” Even if you’re a full-fledged 21st-century lifter, you can benefit from this old-school exercise.
While the Zercher squat was originally intended as a solution for lifters without a squat rack, this approach does require the bar to begin either in a rack or set on benches, blockers, or another elevated surface. A Zercher movement for the rack-less lifter will be explained later in the Variations section.
Step 1 — Unrack the Bar
Credit: BarBend / Youtube
Set a barbell between your belly button and your chest, either in a rack or supported on benches, steps, or blocks. Stand as close as possible, with your feet directly under the bar at shoulder-width. Keep your shoulders back. Squat down just low enough to get your elbows under the bar.
Cradle the bar in your elbows, between your forearms and biceps, and curl both hands as close to your shoulders as possible. The palms of your hands should be pointed towards your face and your elbows should be tight to your ribs. Lift the weight by standing up. Lock your legs and stabilize your entire body. Take one full step backwards. Step one foot sideways to set your stance outside of shoulder-width.
Form Tip: For many lifters, physical discomfort from holding the bar in position is the biggest challenge. Wrapping the bar in a towel or bar pad (often meant to cushion the neck during back squats) is a solution as your body adapts to the pressure. Keeping your hands palms-up, not thumbs-up, will also help to disperse stress onto the muscles of the forearm instead of the bones of the forearm.
Step 2 — Squat Down
Credit: BarBend / Youtube
Maintain a stable and wide stance, beyond shoulder-width. Take a breath into your belly and tense your abs. Shift your hips backwards to squat down until your elbows or the barbell (depending on arm length) barely touch your thighs. Keep your torso as upright as possible throughout the movement.
Don’t allow the weight to pull your elbows forward or your arms to straighten. Your hands should remain near your shoulders or your chin during the movement. Pause very briefly in the bottom position.
Form Tip: Maintain full-body tension in the bottom position. Don’t relax your legs, core, or arms. Don’t allow the weight to “unload” onto your legs, which decreases muscular tension and increases overall joint strain.
Step 3 — Stand Up to Lockout
Credit: BarBend / Youtube
From the bottom position, keep your feet flat while pressing upwards to a standing position. Keep your shoulders back and squeeze your elbows into your sides to encourage upper body tension. As your legs lockout, squeeze your glutes to increase tension and ensure a strong standing position.
Form Tip: Pause very briefly in the locked out position to ensure total-body tightness. Don’t rise explosively to prevent the bar from bouncing in your arms; move with steady power and control.
Zercher Squat Mistakes to Avoid
Because the Zercher squat involves a unique and often unfamiliar bar position, there are several common mistakes many lifters may make which can reduce effectiveness and increase the risk of injury.
Leaning Forward
Much like the front squat, the Zercher squat supports the barbell in front of the body. This requires an upright torso position during the entire movement. Leaning forward shifts your center of gravity and pulls your upper body into a weakened position.
Credit: BarBend / Youtube
When the upper body falls forward, either the bar will roll out of your arms or you’ll manage to keep control of the weight while grinding out a rep with a serious leverage disadvantage, exposing your lower back to potential injury.
Avoid It: Maintain a vertical torso by keeping your shoulder blades pinched back and, even more importantly, by keeping the bar as close to your body as possible. Create tension through your arms, abs, shoulders, and back to hold the bar in position.
Short Range of Motion
The lower one descends into a squat position, the more glute and hamstring muscles are recruited. (1) Squatting to a relatively higher position may offer specific benefits, such as competitive powerlifters who only need to reach a parallel-thigh position and not any lower.
Credit: BarBend / Youtube
However, when a lifter unknowingly squats high or deliberately squats high as an “easier” option, they shortchange their overall results. Partial rep squatting can also increase stress on the knee and hip joints compared to squatting to lower depths. (2)
Avoid it: Because the bar is held relatively low on the body during the Zercher squat, the barbell acts as a built-in boundary, offering an unwavering target for depth. Make sure the bar reaches your thighs at the bottom of each rep.
Bouncing Off Your Legs
Maintaining control of the weight during an exercise is essential for developing muscle and power. Uncontrolled, explosive movements also open the door for unexpected injuries.
Credit: BarBend / Youtube
While a guideline for proper Zercher squat technique is to reach the bar to the tops of your legs, some lifters descend so quickly that the bar impacts their legs and rebounds upwards. Clearly, smashing your thighs with 100-plus pounds at a fairly high rate of speed isn’t the best idea.
Avoid it: Lower yourself under control, don’t free fall. Imagine your phone resting on your legs and touch the bar as softly as possible without breaking it.
The Zercher squat allows the legs to move significantly heavy weight with a stable and engaged core, reducing potential lower back strain (compared to other squat variations). Power output is optimized due to overall leverage, making the legs the primary mover and the most significantly recruited muscle group.
Leg Size
The Zercher squat has been shown to activate the quadriceps comparable to several popular squat variations, while also activating the glutes and hamstrings to a higher degree. (3) This increased muscle activation can directly lead to more muscle growth.
Upper Back Strength
While the upper back isn’t worked through a significant range of motion, it is heavily activated to keep your shoulders back while maintaining a stable upper body position. This constant work, resisting the barbell’s forward and downward pull, leads to a stronger upper back.
Core Strength
The abs and lower back are essential for preventing your upper body from collapsing forward under the stress of the weight. Coordinating the abs and lower back in this type of supportive role is essential for building total core strength.
Sport-Specific Training
The front-loaded barbell position of the Zercher squat can offer direct carryover for strength athletes who compete in similar front-loaded events. In strongman/strongwoman contests, this would include atlas stones, stone carries, and, most specifically, the “Conan’s Wheel” event.
Training Around Lower Back Pain
All types of squats can help to build lower body strength, but many squat variations require intensive lower back stress which can be a limiting factor for some lifters. Due to the unique bar position and increased overall core recruitment, the Zercher squat doesn’t significantly strain the lower back, allowing lifters to target their legs with reduced back pain.
Muscles Worked by Zercher Squat
The Zercher squat is predominantly a lower body exercise, but it involves multiple large muscles in the upper body as well.
The quads are significantly recruited during any squat, particularly as you reach the bottom position of the Zercher squat. The quads are responsible for straightening the leg and extending the knee, which helps you rise from the bottom position and get to a standing position.
Glutes
The glute muscles play a key role to “extend” the hips and bring the legs directly under the upper body. Performing a complete lockout in the top position allows the glutes to maximally contract.
Hamstrings
The hamstrings consist of several different muscles heads, each of which coordinate to flex or bend the knee. The hamstrings are recruited and act as “brakes” while lowering yourself into the bottom of the squat position.
Upper Back
The upper back (consisting of the trapezius, rhomboids, rear deltoids, and other smaller muscles) is highly activated from the moment you unrack the barbell until the set is completed. The upper back works to keep your shoulder blades retracted (pinched together) and prevents your upper body from rounding forward into a dangerous position.
Spinal Erectors
The spinal erectors, or technically “erector spinae”, are more commonly referred to as the “lower back” although they’re a pair of muscles which run the entire length of the spine. They work primarily to prevent the rounding of the back and to maintain a straight upper body posture.
Abs
The abdominal muscles are responsible for more than just flexing or “crunching” the upper body. They control all basic movement from the hips up, including rotation, bending to either side, and to prevent bending backwards.
Biceps
The biceps, like the upper back, aren’t worked through any significant range of motion during a Zercher squat but they are highly activated to maintain a static position while holding the bar in place. It’s not uncommon for a lifter to feel muscular fatigue in their biceps after a set of hard Zercher squats.
Who Should Do the Zercher Squat
The Zercher squat can offer specific benefits for any lifter who can overcome or acclimate to the initial physical discomfort of the bar position.
Strength Athletes
Competitive strength athletes who perform front-loaded events can benefit directly from the Zercher squat. Athletes in any strength sport can benefit from the Zercher squat’s carryover to overall strength and core stability. Because of its significant upper back recruitment, it’s well-suited as an accessory exercise for either the squat or deadlift.
Training for Muscle
The Zercher squat isn’t a common exercise for muscle-building purposes, but it can serve as an effective squat variation to target the legs without excessive strain on the back.
How to Program the Zercher Squat
The Zercher squat can be programmed in line with multiple goals, but lower rep ranges are typically preferred to prevent fatigue as a limiting factor.
Heavy Weight, Low Repetition
The classic set and rep scheme of three to five sets of three to five reps is a reliable approach to build strength in any big lift, like the Zercher squat. The key to moving heavy weights is taking the time to adjust to the physical pressure at the elbows in the support position.
Moderate Weight, Low Repetition
Slightly reducing the weight while maintaining a lower rep range can shift the focus from leg strength to strength in the core and upper back. Two to four sets of four to six reps is an efficient way to train these total-body stabilizer muscles.
Zercher Squat Variations
Lifters may progressively work towards a full Zercher squat while adjusting to the bar position. Here are the most comparable options.
Goblet Squat
The goblet squat is a similar front-loaded squat variation, holding a dumbbell or kettlebell in the hands near chest-level. It offers reduced lower back stress, making it ideal for any lifter with back issues.
The goblet squat also allows for a complete range of motion, letting the lifter squat as deep as their hip and ankle mobility will allow. While the goblet squat is sometimes used by beginner lifters, it can be progressed heavily and can benefit even the most advanced lifter.
Sandbag Zercher Squat
Training with a sandbag offers countless benefits ranging from increased core stability to overall calorie-burning. It’s also an excellent callback to homemade training equipment, in the true spirit of Ed Zercher.
Using a sandbag instead of a barbell does compromise on potential load, since you don’t often find 300-pound sandbags, but the thicker diameter makes the support position extremely more comfortable, which allows you to focus on basic exercise technique and intensity.
Zercher Carry
The Zercher carry removes the squat portion and swaps it for a nice, long walk. Anytime you move while carrying a load, your core activation will light up. Zercher carries, in particular, will also involve your upper back (specifically the traps) to a very high degree.
A word of warning: Be sure to pay attention to your surroundings when Zercher carrying a barbell. You’ll be moving a wide load and the last thing you need is to have the seven-foot long barbell clip an object on one side and throw yourself into a spin.
Zercher Deadlift
The literal granddaddy of all Zercher lifts, the Zercher deadlift starts with the barbell on the floor rather than a rack, just the way Ed did them.
Sometimes called a “full cycle Zercher,” this movement is a multi-step process requiring you to deadlift the weight, hold the bar in position while squatting your body down, rest the bar on your legs, take the bar into the crooks of your arms, and then squat up.
This drawn-out technique involves so many moving parts, literally, that many lifters may not find it efficient for their goals. It is, however, a purebred piece of weightlifting history and is worth an experience, if only with an empty barbell.
Zercher Squat Alternatives
Not all lifters may need to incorporate the Zercher squat into their routine. There are several exercises which can offer similar benefits.
Front Squat
The front squat may appear to be a “Zercher squat while holding the bar higher on your body.” That’s a fair assessment. By using a “rack position,” the front squat keeps the weight in front of the body, supported across the front of the shoulders.
This allows the legs to be trained with drastically reduced lower back stress. The wrist and shoulder mobility needed to achieve a strong rack position can be relatively quickly trained with minimal direct attention.
High-Bar Squat
A simple variation of the basic back squat, placing the bar high on the shoulders and traps allows the lifter to maintain a more vertical torso, which reduces lower back strain.
This squat variation also offers much more direct carryover to competitive powerlifters, compared to the Zercher squat, because the bar is placed nearly identical to their contest lift. (Though, many competitive powerlifters opt to use a low-bar squat position, which places the bar more on the middle traps.)
Safety Bar Squat
The key benefit of the safety bar squat is the hand position, which accommodates lifters whose shoulder problems prevent holding a bar across their back.
A significant secondary benefit of the safety bar squat is increased upper back recruitment, due to the way the specialized handle offsets the barbell from your center of gravity. This upper back recruitment can offer comparable benefits to Zerchers.
FAQs
The bar hurts my arms. What’s the solution?
Probably the single most common issue with Zercher squats is the initial discomfort of holding the barbell in the elbow-supported position. There are a number of very effective workarounds that allow you to gradually adapt to the feeling while working on the exercise.
You can cushion yourself by wearing long-sleeve shirts and/or elbow sleeves (some lifters wear knee sleeves on their arms because the knee sleeves are larger and more comfortable). You can also cushion the bar with a bad pad typically used when the bar’s on your neck, or by wrapping a towel around the barbell.
Increasing the diameter of the bar also reduces the direct pressure. If your gym has thick barbells or axles, those work very well. Attaching removable thick-grip handles can also work.
Lastly, if you don’t feel that adapting to the movement is a good investment of your time in the gym, and presuming you’re not a competitive athlete performing Zercher-type movements in competition, it’s entirely acceptable to simply choose a different exercise.
Will the barbell crush the tendons in my elbows?
No, it won’t. Biceps tendon injuries at the elbow are relatively rare in the gym and, even then, they most often occur at the shoulder, not at the elbow. (4)(5)
While the biceps tendon does attach to the elbow joint, it’s not being strained in the Zercher position because it’s under a static contraction. Biceps tendon injuries typically occur when the tendon is “overstretched” with too much weight, too much speed, or too much range of motion. During a Zercher squat, the tendon isn’t put through any of those conditions.
However, if you have pre-existing elbow pain or inflammation issues, the exercise becomes a different scenario. In that case, as with any exercise, you should choose movements which do not aggravate your condition or affect recovery.
References
Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469.
Erdağ, Deniz & Yavuz, Hasan. (2020). Evaluation of Muscle Activities During Different Squat Variations Using Electromyography Signals. 10.1007/978-3-030-35249-3_114.
Golshani K, Cinque ME, O’Halloran P, Softness K, Keeling L, Macdonell JR. Upper extremity weightlifting injuries: Diagnosis and management. J Orthop. 2017;15(1):24-27. Published 2017 Nov 7. doi:10.1016/j.jor.2017.11.005
Lavallee ME, Balam T. An overview of strength training injuries: acute and chronic. Curr Sports Med Rep. 2010 Sep-Oct;9(5):307-13. doi: 10.1249/JSR.0b013e3181f3ed6d. PMID: 20827099.
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The 2022 World’s Strongest Man (WSM) is set to occur on May 24-29, 2022, in Sacramento, CA. The premier event in the strongman sphere will yet again see some of the world’s top strength sports athletes vie for the legendary Barry Frank Trophy. On April 27, 2022, the WSM organization revealed this year’s competition’s respective event format.
2022 World’s Strongest Man Event Schedule
Here is the full lineup and schedule of events, including the Qualifying Stage and a two-day Finals:
Qualifying Round, Day 1 — Tuesday, May 24th, 2022
Loading Race
Deadlift Ladder
Qualifying Round, Day 2 — Wednesday, May 25th, 2022
Car Walk
Log Lift
Qualifying Round, Day 3 — Thursday, May 26th, 2022
At the time of this writing, WSM has not announced which athletes will be in their specific Qualifying Groups. Notably, the 2021 WSM saw different, random draws for the various events. This year, every Qualifying Group will take on the same events.
The 2022 WSM format will consist of five groups with six athletes each. The respective winner of each group advances to the Final, while the second and third-place finishers will clash in a Stone Off to notch a spot in the Final. The fourth, fifth, and sixth-place athletes will leave the competition.
In the Stone Off, the onus is on the third-place finisher — who has the first crack at lifting the stones and risks elimination if they fail to complete a lift. That result will hold even if they raise the same number of stones as their competitor. The five respective winners of the Stone Off will take the remaining spots in the Final.
Here are more specifics on the events that the competitors can expect in Sacramento.
Loading Race
One of strongman’s customary events, the Loading Race will make another appearance at the 2022 WSM. It was an event that every Qualifying Group took part in during the 2021 WSM.
The 2021 respective Loading Race winners are reigning WSM Champion Tom Stoltman, Maxime Boudreault, Konstantine Janashia, Kevin Faires, and Robert Oberst. Each of these competitors has a place in the 2022 lineup save for Oberst.
Deadlift Ladder
Meanwhile, the Deadlift Ladder event makes its debut during the 2022 WSM. Competitors will start their deadlifts with 650-pound barbells and eventually work their way up to 750 pounds. The athletes have an extra incentive to finish their pulls quickly, which will reward them with more points.
Car Walk
Another event making a return after an absence, the Car Walk will see the athletes strap a Volkswagen Bug to their shoulders as they attempt to walk it down a 25-meter path. 2019 WSM Champion Martin Licis is a competitor to watch here.
Licis typically excels with the Yoke Walk — which is similar to the Car Walk, albeit with the car being more unwieldy. The strongman crushed a Yoke Walk during the 2021 Rogue Invitational when he carried a 455-kilogram yoke (1,000-pound) 50 feet in just over 44 seconds. That mark was enough to have Licis lap the next best competitor by almost six seconds and garner a second-place finish to Mateusz Kieliszkowski (41.74 seconds) — who recently withdrew from the 2022 WSM competition.
Log Lift
The Log Lift should be a spectacle to watch. Many of the featured athletes fare pretty well with their overhead strength.
Bobby Thompson in particular will be under the microscope as he holds the American log lift record with a 217.5-kilogram press (479.5 pounds) from the 2021 Clash on the Coast. The 2021 Europe’s Strongest Man (ESM) Luke Stoltman should also be someone to keep an eye on. Stoltman holds the British log lift record with a 221-kilogram press (487-pound) from the World Ultimate Strongman’s “Feat of Strength” series.
The Wrecking Ball Hold is making its first-ever appearance at the WSM competition. Athletes will have the task of lifting a massive wrecking ball and holding it for as long as possible.
Stone Off
The Stone Off will be no surprise to the competitors who are intimately familiar with the famed Atlas Stones. Tom “King of the Stones” Stoltman might be the favorite. He won the final Atlas Stones event (five lifts in 20.21 seconds) during the 2021 WSM — a major factor in his eventual victory.
Two of the athletes, Trey Mitchell and 2022 ESM Champion Oleksii Novikov, should also make easy work of the stones. The two strongmen had a Stone Off for the ages during the 2019 WSM when Mitchell’s 14 successful staggering reps beat Novikov’s 13.
Including his recent ESM victory, Novikov has qualified for the podium in 13 of his last 14 sanctioned competitions. He is assuredly seeking redemption after not advancing from the 2021 Qualifying Round.
Giants Medley
The KNAACK® Giants Medley is comparable to the Loading Race, save for a structure that features a box carry and super Yoke.
Deadlift
At the time of writing, the WSM organization hasn’t confirmed whether the deadlift event is for a one-rep max or for reps. After tying for first (10 reps each) during the 2021 WSM, Mitchell and Adam Bishop are the reigning winners. Mitchell just barely missed out on an 11th rep before time expired.
Flintstone Barbell
Yet another event making a comeback, the strongmen will lift a pair of giants stone on each arm sleeve in what is functionally a behind-the-neck press. They will take turns attempting to lift the same weights, with that number successively increasing in each round.
Bus Pull
The Bus Pull will see the athletes pull a Sacramento Regional Transit bus that weighs roughly 40,000 pounds in a race against the clock. The ground’s surface and the tires’ traction should undoubtedly play a role for the eventual victor.
Power Stairs
The Power Stairs asks the athletes to carry an anvil-esque implement up a flight of stairs as fast as they can.
This event was the wheelhouse for five-time WSM Champion Mariusz Pudzianowski — who partly won his fifth WSM title in 2008 on the strength of a stellar Power Stairs performance.
Atlas Stones
As is the tradition, the competition will close with the Atlas Stones. While Tom Stoltman will be favored, a number of the other athletes like Licis, Mitchell, Novikov, and Brian Shaw share a similar proficiency with the Atlas Stones. As a result, the event may once more likely decide this year’s champion.
2022 World’s Strongest Man Lineup
Here’s the current list of athletes set to compete during this year’s event:
Tom Stoltman (United Kingdom) — Reigning WSM Champion
Several potential storylines lie in wait for this year’s competition. While Tom Stoltman is seeking a repeat, it could be the year of an upstart who surprises and takes home the hallowed WSM title.
Featured image: @theworldsstrongestman on Instagram
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