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Rebecca Roberts (Women) and Paul Smith (Men) are the respective champions of the 2023 UK’s Strongest Woman and UK’s Strongest Man. The joint strongwoman and strongman strength contest took place on May 27-29, 2023, in Nottingham, England.

According to her resume on Strongman Archives, this is Roberts’ second consecutive UK’s Strongest Woman title (2022-2023). The athlete previously finished as the runner-up in her UK’s Strongest debut in the year 2021. Meanwhile, the same repeat sentiments can be expressed for Smith, who also successfully defended his UK’s Strongest Man title captured in 2022.

Here are the complete results for the 2023 UK’s Strongest Woman competitors. The field of eight athletes was tasked with competing in the Shield Carry, Block Press, Truck Pull, Max Deadlift, and Bag Over Bar. To capture her latest title, Roberts won three of the five events (the Shield Carry, Truck Pull, and Bag Over Bar) and finished as the runner-up in the Block Press and Max Deadlift.

2023 UK’s Strongest Woman Final Standings

1. Rebecca Roberts — 38 points | Two-time defending UK’s Strongest Woman Champion (2022-2023)
2. Lucy Underdown — 37 points
3. Katie Smith — 19 points
4. Claire Myler — 17 points
5. Izzy Tait — 16 points
6. Sarah Reynolds — 13 points
7. Gemma Moore — 12 points
8. Nadine Guy — 7 points

Rounding out the podium for the women after Roberts was Lucy Underdown (second place) and Katie Smith (third place). Underdown’s runner-up result is the third time in her last four contests that the athlete has finished on the podium. Per her page on Strongman Archives, the 2023 UK’s Strongest Woman was Smith’s third appearance, and best placing, in this prestigious contest.

Here are the complete results for the 2023 UK’s Strongest Man competitors. The field of eight athletes had a different slate of events from their strongwomen counterparts. They were as follows: the Super Yoke, Incline Log Ladder, Silver Dollar Deadlift, Bull Ring, and Cerberus Steps From Hell. Smith was triumphant on the Super Yoke, Incline Log Ladder, and Silver Dollar Deadlift to eventually notch his overall victory.

2023 UK’s Strongest Man Final Standings

1. Paul Smith — 33 points | Two-time defending UK’s Strongest Man Champion (2022-2023)
2. Matt Dimond — 28.5 points
3. Callum Crozier — 26 points
4. Andrew Flynn — 23.5 points
5. Chris Beetham — 20 points
6. Louis Jack — 19 points
7. Cillein Groom — 16 points
8. Scott Milne — 14 points

Roberts and Smith have already established themselves as bona fide forces to be reckoned with in strongwoman and strongman. They didn’t necessarily “need” the 2023 UK’s Strongest Woman and Man titles to do it, either. Roberts is a former World’s Strongest Woman (WSW) champion (2021), while Smith has appeared in two previous World’s Strongest Man (WSM) competitions (2018, 2023).

Now, both strong athletes can add yet another significant notch to their lifting belts.

Featured image: @rebeccarobertsstrongwoman on Instagram

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Racheal Paveglio may have had as close to a perfect meet as you will see on any platform. On Saturday, May 20, 2023, Paveglio entered the 2023 USAPL Masters World Cup in Arlington, TX as a 140-kilogram Masters amateur competitor.

She not only went nine-for-nine with all white lights on each lift, but she left with a Masters raw world record deadlift of 230 kilograms (507 pounds) and she earned her Masters pro card as well.

According to Open Powerlifting, Paveglio weighed in at 127.1 kilograms (280.3 pounds) going into this meet, putting her in the 100-kilogram+ (220-pound+) class. After the announcer informed the crowd about the record attempt, Paveglio approached the barbell with a conventional stance, took hold of it with a mixed grip, and pulled it in towards her legs before beginning the pull.

Once the barbell left the floor, it was a smooth and consistent lift to a lockout position. She calmly returned the barbell to the floor upon the judge’s signal, and she received three white lights for her efforts. The announcer then came and held Paveglio’s arm up in victory as the audience cheered. She didn’t even wear a weightlifting belt when she made the attempt.

Aside from the world record, she placed first in both the full meet and bench only. Every one of her nine attempts on the day were received with three white lights. The summary of her day is below.

Racheal Paveglio | 2023 USAPL Masters World Cup

• Squat — 190 kilograms (419 pounds)
• Bench Press — 112.5 kilograms (248 pounds)
• Deadlift — 230 kilograms (507 pounds) | Masters World Record
• Total — 532.5 kilograms (1,174 pounds)

The previous deadlift record holder was Aranda Brown, who pulled 225 kilograms (496 pounds) at the 2022 USAPL Mega Nationals in Las Vegas, NV. Beyond the deadlift world record, Paveglio now has second all-time Masters total for her weight class, only behind Jacquelynne Duble (542.5 kilograms/1,196 pounds).

There is no word on when Paveglio’s next meet will be, but she may have that total in her sights as the next record to go after.

Featured Video: @red_lipstick_strength on Instagram

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Four-time Classic Physique Olympia champion Chris Bumstead and 2021 Olympia 212 champion Derek Lunsford aren’t regular training partners, but they are both clients of 22-time Olympia winning coach Hany Rambod. So, when the opportunity presents itself, the two champion bodybuilders do like to trade sets. 

One such session was held in Pittsburgh, PA during the weekend of May 12-13, 2023 where Lunsford guest posed at the IFBB Pittsburgh Pro contest. Bumstead shared footage of the back workout on his YouTube channel.

Lat Pulldown Machine

Both men began the session by focusing on isolating their lats with lat pulldown machine. They performed both reverse-grip and neutral-grip pulldowns on different sets. Rambod was placing emphasis on driving the scapulae and elbows back to get a greater contraction. Both athletes also used slow tempos with their reps, increasing the time under tension. They were staying in the 10-12 rep range for each set. Rambod instructed Bumstead to hold the contracted portion for up to five seconds at the end of one set.

Why Do It: The lat pulldown focuses on the lats as well as the upper back. Using an overhand grip may recruit more of the upper back muscles, while an underhand grip may shift the focus to more of the lower lats and biceps. The neutral-grip can be used to isolate the lats with minimal biceps involvement.

How to Do It: Grab the handles with your preferred grip and sit on the seat of the machine with your knees secured under the pads. Get a stretch at the top before beginning the first rep. With control, drive your elbows down and back as you pull the handles down towards your chest. You can allow your upper body to come back slightly, but don’t use momentum to pull the weight down. Pull in as close to your body as possible and hold this position briefly before allowing the handles to return to the starting position under control. Repeat for the desired reps.

T-Bar Row

Next up was an old-school bodybuilding movement — the T-bar row. A barbell was placed in a corner of the gym while Lunsford stood at the opposite end with a V-handle in his hands. Both men started with three 25-kilogram (55-pound) plates on the barbell, and they eventually added a fourth. Only two sets were shown for each athlete.

Why Do It: This exercise is a basic mass-builder for the upper back. You get the feel of free weights, even though the non-weighted end of the bar is wedged or locked into position.

How to Do It: Once weight is on the barbell with the opposite end secured in a landmine unit, straddle the bar and place the V-handle underneath it so you can hold the handle with each hand. Bend at the hips while keeping your back straight. Lift the handles so the weighted end of the bar comes up off the floor. While maintaining the bent-over position, pull the bar up toward your chest to contract your lats and upper back. Slowly lower the barbell back to the floor, without letting it rest on the ground, and repeat for the desired reps.

Seated Cable Row

Bumstead started the third movement of the session when he did his first set of seated cable rows with a neutral grip. They were pulling the handle to the middle of their torsos to emphasize the upper back, but their execution of the reps were still slow and controlled. Rambod encouraged them to feel the muscles working with each individual rep.

Why Do It: This promotes thickness and detail in the upper back, which both men will showcase on-stage in back-double biceps poses during mandatory callouts or during various back poses in their individual routines.

How to Do It: Place your feet on the foot pad and sit on the bench while holding the handles. You should be able to stretch forward when lowering the handle without the pinned weight touching the stack. Keeping a straight back and slightly bent legs, pull the handle in toward your torso. Squeeze the upper back and hold the contracted position before lowering the pinned weight back toward the stack. Once you feel a stretch in your upper back, repeat for the next rep. Your upper body should move slightly, but you shouldn’t use momentum to pull the weight in. Keep a neutral neck position throughout the set.

Chest-Supported Two-Dumbbell Row

The fourth exercise of the day was first movement to use dumbbells. Both Bumstead and Lunsford placed themselves on an incline bench, chest down, and rowed the dumbbells up using an overhand grip. They allowed their elbows to flare out to emphasize the rear delts and upper back muscles. Rambod focused on their range of motion by having them stretch and lower the dumbbells as close as possible to the floor before beginning the next rep. 

Why Do It: This free weight movement hits the upper back and forces you to work each side independently to maintain stability and control of the weight. Doing this on a bench decreases the possibility of using momentum or cheating the exercise.

How to Do It: Place dumbbells near the head end of the bench. Straddle the bench and place your feet wide on the floor for balance. Place your chest on the bench and use your arms to secure the dumbbells. Pull the dumbbells toward your upper body while keeping yourself connected to the bench. When you feel the contraction of your upper back, slowly lower the weights towards the floor. Once you feel a stretch, begin the next rep.

The video concluded with footage of Bumstead saying some words on stage at the Pittsburgh Pro contest before brief clips of Lunsford’s guest posing was shown.

Not all details of this workout’s were shared, but you can try these movements for yourself by following the sample workout below.

Sample Back Workout

Lat Pulldown — 4 x 8-12

T-Bar Row — 3 x 10-12

Seated Cable Row — 3 x 10-12

Chest-Supported Two-Dumbbell Row — 3 x 10

Both Bumstead and Lunsford will compete in their respective divisions at the 2023 Olympia Weekend in Orlando, FL on the weekend of Nov. 2-5. Bumstead will aim to win his fifth consecutive Classic Physique Olympia title while Lunsford, now a Men’s Open competitor, looks to improve upon his second-place finish at the 2022 edition by overcoming current Mr. Olympia Hadi Choopan.

Featured Image: @cbum on Instagram

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Medicine balls are one piece of equipment you find at nearly every strength and conditioning gym and in many “functional training” areas in commercial gyms. Their use and application for power, conditioning, and improving overall fitness levels are only limited by your creativity and imagination.

Anyone can integrate medicine ball training into their current programming and reap the rewards of this ballistic training method. You can integrate medicine ball exercises into your workout either before the main strength portion of your workout, in conjunction with some compound movements like presses or squats, as an efficient part of any outdoor workout, or at the end of a session to shore up your conditioning.

The explosive element of training with a medicine ball, which can’t be safely replicated with barbells or dumbbells, means you need to train with strong intention. This introduces higher-intensity training zones and recruits more type-II muscle fibers — fast-twitch muscle fibers which are largely responsible for muscular growth and explosive strength. (1)

Here are 10 of the best medicine ball exercises for power, conditioning, and overall fitness.

Best Medicine Ball Exercises

• Medicine Ball Rotational Scoop
• Medicine Ball Shotput
• Medicine Ball Overhead Slam
• Medicine Ball Keg Toss
• Medicine Ball Figure-8 Overhead Slam
• Prone Medicine Ball Chest Throw
• Swiss Ball Medicine Ball Overhead Throw
• Split-Stance Medicine Ball Chop
• Alternating Medicine Ball Perpendicular Scoop
• Medicine Ball Hollow Body Rocker

Medicine Ball Rotational Scoop 

The rotational scoop is one of the most common exercises performed with a medicine ball. The movement relies on both rotational and anti-rotational forces to create a powerful throw from your hips. Coiling up onto your rear leg and uncoiling toward your front leg results in a transfer of energy that comes through your core, across your upper back, and finally out of your hands as you release the ball.

The direction of the medicine ball rotational scoop is more rotational than “backward and forward” with the direction of the toss. By keeping a low center of gravity with your knees bent, you’ll avoid two common pitfalls of the scoop: popping up into the air and coming off your rear foot. Maintaining posture will also allow you to use the muscles responsible for producing power to work — your hips and core — rather than shifting the ball to your target by throwing with your arms and shoulders. 

How to Do the Medicine Ball Rotational Scoop

Start with your feet hip-width apart, in a parallel-base position to your target (either your training partner or a sturdy wall) with your chest facing 90-degrees away from the target. Cradle a medicine ball with both hands at your hip. Keep your arms relaxed and begin the backswing by keeping the ball close to your body while turning your front shoulder toward your rear foot and rotating your upper body in the process. During this coil process, or eccentric phase, start to feel your front leg also turn in toward the back.

During the uncoiling, or concentric portion, reverse that order. Your front leg will now begin to return forward. That energy will transfer through your hips and core, which will force rotation for your shoulders. Keep your knees bent and maintain a low center of gravity as you begin to throw the ball just in front of your body toward the target. Allow the transfer of energy to go through your arms and out into the ball as it projects forward.

Benefits of the Medicine Ball Rotational Scoop

• The medicine ball rotational scoop toss is an effective exercise for developing rotational power for many sports including baseball, tennis, hockey, rugby, football, jiujitsu, and other combat sports. 
• It connects your adductors (inner thighs) and obliques (side abdominals) as a sling for producing power and force.
• The movement can be beneficial to those looking to improve their lower body power, core strength, and total-body endurance.

Medicine Ball Shotput 

The medicine ball shotput is similar to the medicine ball scoop, except that it has a higher start position and requires more of a weight shift rather than rotation. Not many people are familiar with this medicine ball exercise variation because of the higher position of the medicine ball.

Use a lighter medicine ball than you would use for a scoop to avoid any unnecessary stress to your shoulder complex or neck. 

How to Do the Medicine Ball Shotput 

Begin in a similar parallel-base position as the medicine ball scoop. Position your front-side hand underneath the ball close to your body, at your back-side shoulder. Flare the elbow of your back-side arm up and point your elbow away from your target, with your palm on the outside of the medicine ball and your fingers pointing up.

Before throwing the medicine ball, think about simply rocking back and forth from your front leg to your back leg. This will help you feel the weight shift that will allow you to project the ball to your target. Keep your head facing toward your target, you’ll shift backwards before shifting forwards and projecting the ball with your back-side arm and hand.

The release point should be in front of your body with your arm extending in the direction you want to throw. Allow your back leg to naturally pick up, if it does at all.

Benefits of the Medicine Ball Shotput

• Improves shoulder power and strength due to the high position of your elbow and the ball.
• Can boost performance for overhead athletes (pitchers, quarterbacks, volleyball and tennis athletes)
• Primes the body and central nervous system for upper body workouts.

Medicine Ball Overhead Slam 

Training with medicine balls requires one fundamental element: intention. You must be aggressive and explosive with many exercise variations, but particularly with the medicine ball overhead slam. Imagine your arch-enemy’s face on the floor and pummel that face with the medicine ball.

This variation is one of a few that you can perform with succession, or quickly for repetitions, for either power or as part of metabolic conditioning.

How to Do the Medicine Ball Overhead Slam

Start with a base position with feet hip-width apart. Hold onto the sides of the medicine ball with your arms relaxed in front of your body. Raise your straight arms above your head and straighten your legs, allowing your heels to rise off the floor to become as tall as possible. With this lengthened position, keep your core tight before coming forward at your waist to slam the ball down slightly in front of your feet.

There are a few tips to avoid entering a poor posture: As you raise the medicine ball above your head, avoid excessive extension in your spine by not bringing the ball behind your body. As you slam the ball down, do not allow your chest to finish facing the ground — remain at a slight angle.

Benefits of the Medicine Ball Overhead Slam

• Coiling and uncoiling from the overhead position increases core strength and power output.
• The exercise trains your core musculature, lats, and shoulders.
• It can be repeated for multiple repetitions as part of metabolic conditioning.

Medicine Ball Keg Toss 

The medicine ball keg toss is the “reverse” motion of the medicine ball overhead slam. In this variation, you’ll be using a lot more of your legs to generate power and strength as you throw the ball above your head and up to the sky behind you.

A focus on pushing through the ground with your legs will result in larger ground reaction force (more power) and higher, farther tosses.

How to Do the Medicine Ball Keg Toss

Start in a base position with feet hip-width apart and your arms straight with palms cupping the medicine ball near your waist. Perform a quick quarter- to half-squat with your arms straight. Explode from that partial squat position through your legs to triple-extend (using your ankles, knees, and hips) as you send your arms up and back for the toss. Make sure you have plenty of free, unobstructed, unused space behind you.

Benefits of the Medicine Ball Keg Toss

• The movement mimics Olympic lifting movements with triple extension, which helps build explosiveness through your lower body musculature.
• Repeating the keg toss for multiple repetitions can develop lower body endurance. 

Medicine Ball Figure-8 Overhead Slam 

One benefit of training with a medicine ball rather than a barbell or dumbbell is the ability to train in the transverse plane — with rotation. The medicine ball figure-8 overhead slam checks off a few boxes including learning how to shift weight, how to transfer force from the ground through your entire body into your arms, and it works a ton of muscles in a power-specific movement. 

The medicine ball figure-8 overhead slam requires patience and some coordination unlike some other more straightforward medicine ball movements.

How to Do the Medicine Ball Figure-8 Overhead Slam

Start in a base-position with both feet shoulder-width apart — keep your knees softly bent, your hips engaged, and cradle a medicine ball in front of your body at hip-height. Begin by shifting your weight slowly from side to side while making an “infinity loop” or figure-8 pattern with the medicine ball.

When you’re ready, focus on going down on one loop and shift your weight to the side you want to throw from. Take the ball through a long movement from one hip, over your head, and powerfully slam it to the ground just outside your opposite foot. As you release the ball, pivot on your feet as you turn in to follow through with the slam.

Benefits of the Medicine Ball Figure-8 Overhead Slam

• Increases rotational power output for rotational athletes like tennis, hockey, and volleyball players, baseball pitchers, boxers, jiujitsu, and combat sport athletes.
• Recruits your glutes, adductors, obliques, lats, and shoulder muscles in an integrated movement.

Supine Medicine Ball Chest Throw 

The supine medicine ball chest throw is one of the very few medicine ball movements where you will find yourself lying on your back on the floor. This ballistic movement is focused on a powerful concentric (pushing) movement and a safe catch. It can also be paired with a partner’s catch and release for consistent repetitions.

Because you’re on the floor, you’re limited to strict chest, shoulder, and arm power without the aid of your core or lower body. However, the objective behind the movement stays the same as with every other medicine ball exercise mentioned so far: perform it with intention and aggressive explosiveness.

How to Do the Supine Medicine Ball Chest Throw

A supine position means you will be on the floor, flat on your back. Bend your knees and place your feet flat on the floor. Hold the medicine ball with both hands underneath the ball and set your elbows slightly out to the side.

In one motion, explosively extend your arms and launch the medicine ball in a straight line over your chest while keeping your feet and head on the ground. If the trajectory is straight up, you should be able to carefully catch the ball and repeat for more repetitions. 

Benefits of the Supine Medicine Ball Chest Throw

• Can improve upper body power and boost your explosiveness on bench press movements.
• Works your shoulders and triceps and, if caught successively or used with a partner catching the ball and dropping it from a standing height, can be used for metabolic power conditioning. 

Swiss Ball Medicine Ball Overhead Throw 

One of the more advanced exercises on this list is the Swiss ball medicine ball overhead throw. This is an amazing exercise that can be used to develop power in an even more ballistic effort than a standard overhead throw while also requiring more total-body stabilization due to the Swiss ball’s inherent instability.

As a precaution, anyone performing the Swiss ball medicine ball overhead throw should have a decent level of core strength and no current issues with their shoulders or low back.

How to Do the Swiss Ball Medicine Ball Overhead Throw

Sit on a Swiss ball and roll a little bit forward to support your hips and low back on the ball. Bend your knees and keep your feet flat on the floor. Hold the medicine ball with both hands at chest level. If you are on a turfed or carpeted floor surface, use weight plates or dumbbells on the floor so that you can push your toes into a stable base to prevent any sliding. 

Lean your torso back and extend your arms above your head. Your temporary loaded stretch position should have your chest facing slightly up and your hips in a neutral position. To begin the throw, initially create tension through your hip flexors, followed by flexing your body as you rise back up (similar to a sit-up).

The momentum of the forward motion should bring you upright as you release the medicine ball above your head and forward to your target. Avoid having the ball travel upward and focus on sending the ball in the direction your toes are pointed

Benefits of the Swiss Ball Medicine Ball Overhead Throw

• Strengthens and builds power in your hip flexors, rectus abdominis, shoulders, and lats.
• This advanced movement is excellent for javelin throwers, tennis, baseball, and volleyball players, jiujitsu, and MMA athletes.

Split-Stance Medicine Ball Chop 

Most people love performing power-based movements like medicine ball training because of the ballistic nature of throwing or slamming resistance around. However, the split-stance medicine ball chop very quickly teaches that you cannot express force and power efficiently without having stability and proper interlimb coordination.

The unique stance will involve your lower body for a greater stability challenge. You can perform this variation either parallel to a wall or with a partner to return the ball.

How to Do the Split-Stance Medicine Ball Chop

Start in a split-stance or lunge-type position with your front foot farther from the wall and your back foot slightly closer to the wall. Slightly bend both knees.

Hold to the medicine ball with both hands, lift your arms up at a roughly 45-degree angle above your outside shoulder. In one fast motion, go diagonally down and across your body, aiming the throw toward the ground between the wall and your front foot. This should allow the ball to bounce off the ground to the wall. If using a wall instead of a partner, be ready to catch and receive the ball.

Benefits of the Split-Stance Medicine Ball Chop

• Engages your core in a transverse (rotational) pattern that activates your obliques, lats, and hips.
• Challenges your lower extremities to remain stiff and stable to transfer force.

Alternating Medicine Ball Perpendicular Scoop 

In some cases, it can be hard to make a medicine ball exercise more suitable for metabolic conditioning. With the alternating medicine ball perpendicular scoop, you can focus on power and conditioning at the same time.

The “perpendicular” position simply means that you’re directly facing your target versus facing away at a 90-degree angle. You can choose to go heavier for more strength adaptations or relatively lighter for more power and conditioning. 

How to Do the Alternating Medicine Ball Perpendicular Scoops

Start with a medicine ball cupped with both hands. Stand closer than other exercises, facing toward the wall you will throw to. Assume a base-stance position facing the wall with your feet at hip-width distance, your hips pushed slightly back, and your knees softly bent. 

Shift the ball towards one hip and, when you’re ready, “scoop” the medicine ball towards the wall at a slight angle. The ball should bounce off the wall toward your opposite side, where you can safely and quickly catch it. Receive the medicine ball and move with both hands toward your pocket to eccentrically load your body. Come back out with another throw at a similar angle to return the ball back to your starting side. Repeat at a steady pace for the intended repetitions

Benefits of the Alternating Medicine Ball Perpendicular Scoops

• The front-facing position engages your glutes and obliques for power and rotation in each repetition.
• This movement can be efficiently used as part of a metabolic circuit with other exercises for conditioning.

Medicine Ball Hollow Body Rocker 

Most medicine ball exercises have you actively throwing or releasing the ball during each repetition. This is one of the few medicine ball exercises that will not require you to throw the ball at all.

The medicine ball hollow body rocker is a tough core exercise that requires stiffness from your entire body while supporting the medicine ball in an overhead position.

How to Do the Medicine Ball Hollow Body Rocker

Begin by lying down with your back on the floor while holding a relatively light medicine ball. Cup the medicine ball over your head with your elbows slightly bent. Enter a “hollow body position” — keep your legs slightly bent and lift them roughly 30 to 45-degrees off the ground while also lifting your shoulders off the ground. Your body should be “balanced” on your rear hips, glutes, and tailbone.

Keep a stiff position as you try to rock your body slightly forward and backward shifting weight from your legs to your shoulders. Maintain the hollow body position from your hips to your ribs, keeping your core tight. Keep rocking back and forth for either time or total repetitions.

Benefits of the Medicine Ball Hollow Body Rocker

• This advanced core exercise with a medicine ball can build muscle and strength in your core, specifically, your rectus abdominis.
• Develop endurance with stiffness with your core while holding an overhead position. This can lead to improvements in compound movements that require stiffness in your trunk and ribs such as deadlifts, squats, and overhead presses.

Benefits of Medicine Ball Training

Medicine ball training is usually seen inside strength and conditioning facilities with the specific intention of helping athletes achieve greater power output. (2) However, lifters of every skill and training age can benefit from using medicine ball exercises in their training program and routine.

Research has shown that the ability to produce force and muscle power is a better predictor of functioning in older adults rather than muscular strength or cardiovascular endurance. (3) The explosive nature of medicine ball training also offers a unique stimulus to build endurance and conditioning compared to more traditional methods such as treadmill running. 

How to Program Medicine Ball Exercises

Medicine ball exercises can be utilized as part of a warm-up routine, a separate sport-specific training section, or as a primer prior to your strength work. They can be integrated as part of a superset or a larger circuit, or the exercises can be used at the end of a workout as part of metabolic conditioning.

https://www.instagram.com/p/CpfqG9cA2yI/

The weight of the medicine ball also plays a large role as to whether you will be using a relatively heavier weight to develop more strength-building force or a lighter ball to work on power output and conditioning. A difference of even two pounds could significantly increase the time between moving your body and the sound of the impact when it comes to throwing the medicine ball.

Most medicine ball exercises can be programmed for two to three sets. Depending on the movement, you can expect to perform anywhere between five and 10 repetitions per side. Remember that more repetitions require more energy and, if your goal is to build power, focus on quality over quantity. Reset between each individual repetition and focus on maximum output. Expect a decrease of power over a short period of time if you perform in succession multiple repetitions.

How to Warm-Up with a Medicine Ball

A medicine ball can be used as part of a warm-up and as part of a primer sequence to excite your central nervous system and increase awareness as part of overall potentiation. Prior to any strength training, try this circuit with a relatively light medicine ball, typically around four to six pounds. Perform two sets, with one minute of rest between sets.

• Medicine Ball Scoops: Stay parallel to your target and focus on short backswings as you rotate. If you’re throwing the medicine ball to a wall, make sure you’re not too close to catch the rebound safely. Perform five to eight repetitions before switching to the opposite side.
• Medicine Ball Overhead Slams: Set up with your feet hip-width apart. Your target should be on the floor right in front of you. Focus on catching the rebound of the medicine ball and go up with momentum as the ball bounces from the ground. Repeat in succession for 10 repetitions.
• Split-Stance Medicine Ball Chop: Start with a parallel, split-stance or “lunge” position next to a wall. Place your inside leg forward and your outside leg back. Start from the outside shoulder and throw the ball across your body to the floor near the wall. The angle produced by the throw should have the medicine ball bounce off the ground to the wall and back to you. Perform five repetitions per side.
• Alternating Medicine Ball Perpendicular Scoops: Face a wall in a base position, flexing at your hips and softly bending your knees in a ready position. Throw the medicine ball from your outside hip toward the wall at an angle so that it hits the wall in front of you and bounces toward your opposite hip. Catch and repeat with a tempo that is both controllable and explosive. Perform five repetitions on each side.

Upgrade Your Medicine Ball Experience

If you have overlooked using medicine balls as part of your training program, you might have been missing out on developing athleticism, improving power, or improving metabolic conditioning. Medicine ball training isn’t just for athletes. It’s a training method that creates a different stimulus than standard issue gym training. You don’t even need to be inside a gym — grab a medicine ball and get outside to start seeing benefits.

References

1. Faigenbaum, A. D., & Mediate, P. (2006). Effects of medicine ball training on fitness performance of high school physical education students. Physical Educator, 63(3), 160.
2. Earp, J. E., & Kraemer, W. J. (2010). Medicine ball training implications for rotational power sports. Strength & Conditioning Journal, 32(4), 20-25.
3. Thompson, C. J. (2016). MEDICINE BALL POWER TRAINING EXERCISES FOR OLDER ADULTS. ACSM’s Health & Fitness Journal, 20(5), 41-43.

Featured Image: Jacob Lund / Shutterstock

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Everyone knows vegetables and fruits are good for you, but not everyone consumes the daily recommended amounts of them. Some people are too busy to cook, and others simply don’t like the taste of certain fruits and vegetables. In these scenarios, a greens powder supplement such as AG1 can replenish the daily nutrients you may miss.

AG1 contains 75 vitamins, minerals, and whole-food-sourced nutrients that can help support gut health, immunity, mental clarity, and cardiovascular health. However, with prices starting at around $2.48 per serving, this supplement may not be the most cost-effective way to get the nutrients your body needs. It also may not be safe for everyone to consume. In this AG1 review, I’ll break down the main ingredients in AG1 and their benefits to help you decide if this supplement is right for you. I’ll also discuss who AG1 is and isn’t good for and provide a list of factors to consider before buying it.

Key Takeaways

• AG1 is vegan, keto- and Paleo-friendly, and contains less than one gram of naturally occurring sugar per serving.
• This greens powder is free from GMOs, added sugars, pesticides, herbicides, and animal byproducts.
• Those who have chronic health issues or take prescription medications should speak with a doctor before taking AG1. Some of its ingredients may worsen certain conditions or make your medication less effective.

AG1

Starts at $2.48 per serving

AG1 is a comprehensive greens powder with 75 vitamins, minerals, and whole-food-sourced nutrients that can support immune, digestive, and brain health; promote stronger hair and nails; and help you feel a boost in energy.

Buy Now

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AG1 Pros and Cons

Pros

• AG1 is NSF Certified for Sport, making it suitable for drug-tested athletes or anyone who is concerned about the safety and quality of their supplements.
• This greens powder has hints of vanilla, papaya, and pineapple, a welcome benefit for those who enjoy fruity and tropical flavors.
• In addition to the 75 nutrients one serving of AG1 provides, it has probiotics and digestive enzymes, which can help support gut health and ensure better nutrient absorption.

Cons

• With prices starting at around $2.48 per serving, AG1 is one of the most expensive greens powders on the market.
• AG1 contains some proprietary blends, so you can’t be certain that you’re taking effective doses of all of its ingredients.
• Once you open a pouch of AG1, you have to refrigerate it to preserve the probiotics. This can make traveling with it difficult, and while travel sticks of AG1 are available to purchase, they are more expensive than a single bag.

AG1 Overview

AG1 is a comprehensive greens powder that supplies 75 vitamins, minerals, and whole-food sourced nutrients in one scoop. It also contains dairy-free probiotics, adaptogens — which can help the body adapt to stress — and superfood blends. Notable vitamins and minerals in AG1 include vitamins A, C, E, several of the B vitamins, and zinc. Its superfood blends include ingredients such as chlorella, spirulina, ashwagandha, spinach powder, and beetroot powder. All in all, you get 12 servings of vegetables, a host of antioxidants, and 7.2 billion colony forming units (CFU, or the number of active microorganisms) of probiotics in each scoop.

AG1 is gluten- and dairy-free and suitable for vegans, paleo followers, and keto dieters. It doesn’t contain artificial colors, sweeteners, or flavors, and there is less than one gram of sugar per serving.

Who Is AG1 Good For?

• For those who don’t eat enough fruits and vegetables or take a multivitamin, AG1 can help provide a full spectrum of vitamins and minerals they may miss in their diets.
• People who don’t eat breakfast regularly but want to start their day on the right foot may benefit from a green powder like AG1. The company recommends taking the powder in the morning on an empty stomach, so it can help energize you if you normally skip breakfast.
• Athletes who believe eating more greens can aid performance may want to consider a greens powder like AG1. It contains ingredients that can help with recovery times and reduce muscle soreness.

Who Is AG1 Not Good For?

• Individuals with health concerns such as kidney disease or lupus may want to avoid AG1, as some of its ingredients may worsen those conditions.
• Children under the age of 18 should not take AG1 because the quantities of some of its vitamins and minerals may be too much for young people.
• Anyone who wants a budget-friendly greens powder or one that offers full transparency into its formulation may want to consider another option. AG1 can cost as much as $3.30 per serving and contains some proprietary blends, so you don’t know how much of each ingredient you’re consuming.

AG1 In-Depth Review

AG1 is one of the most expensive greens supplements out there. You pay a premium price for the extensive ingredients list, which supplies high quantities of the vitamins and minerals needed for overall health and wellness. Plus, you get probiotics and various herbs and extracts that can support digestion and promote healthier skin and nails.

AG1 Ingredients and Formulation

Since one serving of AG1 contains 75 vitamins, minerals, and nutrients, it would be impossible to discuss the benefits of all of them in this article. Instead, I’ve highlighted some of the most noteworthy ingredients and their benefits below.

Vitamin A

Vitamin A plays an important role in supporting vision health and the immune system. (1)(2)

In one scoop of AG1, you get 62 percent of the daily recommended value of vitamin A.

B Vitamins

The B vitamins in AG1 include:

• Thiamin (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Pyridoxine (B6)
• Biotin (B7)
• Folate (B9)
• Methylcobalamin (B12)

These vitamins can help promote skin and hair growth and are necessary for physiological functions such as red blood cell production. They also help the body convert food into energy. (3)

Each serving of AG1 contains well over 100 percent of the recommended daily values of B vitamins.

Vitamin C

Most people know that vitamin C can help support immunity. This important vitamin can also help lower blood pressure, reduce the risk of heart disease, and relieve post-workout muscle soreness. (4)(5)(6)

One scoop of AG1 offers 467 percent of the daily recommended value of vitamin C.

Vitamin E

Vitamin E may have antioxidant properties that can protect against cancer, heart disease, Alzheimer’s, and other conditions. (7)

A scoop of AG1 has 553 percent of the daily recommended intake of vitamin E. High amounts of vitamin E may negatively interact with certain medications, though, so it’s important to speak with your physician before taking AG1 if you take any prescription medicines.

Zinc

It’s common for people who don’t consume animal products to be deficient in zinc, as meat, fish, and seafood contain high quantities of it. However, this important mineral can help support the immune system and repair damaged tissue. (8)

A one-scoop serving of AG1 supplies 136 percent of the recommended daily value of zinc.

Alkaline, Nutrient-Dense, Raw Superfood Complex

Each serving of AG1 contains 7,388 milligrams of this antioxidant complex, which includes spirulina, chlorella, and wheat grass. These ingredients may help prevent diseases such as cancer, dementia, and high cholesterol. (9)(10)(11)

Nutrient Dense Natural Extracts, Herbs, and Antioxidants

This blend contains 2,732 milligrams of extracts from dandelion root, Rhodiola, milk thistle seed extract, and other plants and herbs. They may help support liver health, improve brain function, and protect against chronic diseases and inflammation. (12)(13)(14)

This complex also contains CoQ10, which stands for Coenzyme Q10, a compound that helps produce energy in the cells. The body produces CoQ10 on its own, but taking supplements with CoQ10 may have additional benefits. For example, studies have shown that it may reduce the risk of heart disease, high blood pressure, and cancer. (15)

Digestive Enzymes and Super Mushroom Complex

This blend includes ingredients like reishi mushroom powder, shiitake mushroom powder, and bromelain. Reishi and shiitake mushrooms are known for helping boost the immune system, while bromelain — an enzyme derived from the pineapple plant — may aid nutrient absorption. (16)(17)(18)

There are 154 milligrams of this complex in one serving of AG1.

Dairy Free Probiotics

A scoop of AG1 supplies 7.2 billion CFU of probiotics, including lactobacillus acidophilus and bifidobacterium bifidum. Probiotics are “good” bacteria that help your digestive system function properly. They can help provide relief from digestive issues such as minor cases of diarrhea or more chronic conditions like irritable bowel syndrome (IBS). (20)(21)

Taste and Texture

AG1 contains vegetables and plants in powdered form and doesn’t have any real or artificial sweeteners. It won’t taste like a decadent milkshake or a sweet fruit smoothie. But after trying it, our review staff reported that it was one of the best tasting greens powders they’ve tried, and it tasted much less like grass and dirt than others. I’ve heard from other customers that there are faint notes of pineapple, papaya, and vanilla, so you may enjoy the taste if you like those flavors.

In terms of texture, AG1 can be gritty, even after mixing it in a blender or shaker bottle. If you are turned off by certain textures in your food, you may want to consider another greens powder that blends better and has a smoother consistency.

Cost Breakdown

The cost of AG1 varies, depending on where you buy it and whether or not you subscribe for auto-deliveries.

On the AG1 website, you can buy a package with 30 servings for around $99 ($3.30 per serving). The price drops to $79 ($2.63 per serving) if you subscribe to auto-deliveries every 30 days. You can also choose a double subscription for around $149 per month and get 60 servings shipped to you monthly. This option equals about $2.48 per serving. If you prefer individual packages instead of one large pouch, you can buy a box of 30 travel packs, which start at around $89.

AG1 is available on Amazon, but I don’t recommend buying it there unless you have a Prime membership and are in a hurry to get it. There, one pouch costs about $133 or $4.43 per serving.

Third-Party Testing

AG1 is NSF Certified for Sport, meaning an independent lab tests the supplement to ensure its quality and safety. This makes it safe for athletes in drug-tested sports and helps give peace of mind to the general population that the greens powder doesn’t contain ingredients they may not want to put in their bodies.

How To Use AG1

AG1 recommends taking its supplement on an empty stomach first thing in the morning in eight to 10 ounces of cold water, about 10 to 15 minutes before eating your first meal. If you can’t stomach the taste of the powder in plain water, you can try mixing it in juice instead. Orange juice or other fruit juices work well. I also know of many people who mix AG1 with whey protein powder to help improve the taste.

Factors To Consider Before Buying AG1

AG1 touts many health benefits. Still, that doesn’t mean you should jump right in and buy it without considering how its ingredients may affect you. There are many things to think about before making your purchase. I’ll discuss those factors below so you can feel confident in your decision to buy or not buy AG1.

Cost

AG1 is expensive. One pouch starts at around $79 for a monthly subscription or around $99 for a one-time purchase, and you only get 30 servings per bag. That equals about $2.60 to $3.30 per serving. You may be able to justify the price if you’re severely lacking in essential nutrients and can’t stomach whole fruits and vegetables. But those on tight budgets may want to pass on AG1 and get their nutrients from whole food sources — or consider a cheaper greens powder — instead.

Allergies and Dietary Considerations

AG1 is suitable for vegans and those who follow paleo diets. It’s free from common allergens, such as gluten, eggs, dairy, peanuts, and lactose. There are also no GMOs, herbicides, or pesticides, so you can rest assured that AG1 contains only the highest-quality ingredients.

However, AG1 contains other nutrients, like niacin, that may cause allergic reactions in certain individuals. If you experience side effects such as a rash, itchy skin, or a tingling sensation on the skin, you should stop taking AG1 because you may be allergic to something in its formulation.

Refrigeration

Once you open a bag of AG1, you need to keep it in the fridge to preserve the probiotics and other whole-food-sourced ingredients in the powder. You can’t just leave a bag that’s already been opened on your desk at work or throw it in a duffel bag when you travel.

The company sells travel sticks of its AG1 powder for around $89 for a 30-day supply, though. You may want to consider these if you know you’ll struggle to remember to store the larger bag in the fridge. Because they’re individually sealed, the travel packs are more shelf-stable.

Potential Side Effects

You may notice some unwanted side effects, such as nausea, bloating, gassiness, or diarrhea, when you first start taking AG1. These are more likely if you aren’t used to consuming a lot of vegetables.

If you’re concerned about the potential side effects, you can start with a quarter or half of a scoop and gradually increase the dosage over a few days. This way, your body can slowly acclimate to all the nutrients in this green juice powder.

Current Diet

If you already consume large amounts of produce or take a multivitamin, AG1 may not be necessary. In fact, it can cause you to consume much more than the daily recommended values of certain vitamins and minerals, which can cause health concerns. For example, toxic amounts of vitamin E — more than 1,000 milligrams per day — may lead to major bleeding events. (22)

One serving of AG1 only contains 83 milligrams of vitamin E, so it’s unlikely that the supplement alone would cause an overdose of that nutrient. But if you consume large amounts of foods high in vitamin E, such as almonds or sunflower seeds, and take AG1 on top of that, you may get closer to the toxic limit.

The same may be true for other vitamins that AG1 contains high amounts of, like zinc (136 percent of the daily recommended value). Therefore, if you already eat multiple servings of fruits and vegetables every day or take other vitamins, you may want to avoid a greens powder like AG1.

Scientific Research

While several studies show the potential benefits of some of the individual ingredients in AG1, few evaluate the safety and effectiveness of those ingredients combined. There are also no studies that analyze AG1 specifically. However, some studies suggest a link between herbal and dietary supplements and health concerns such as hepatotoxicity (liver injury). (23)

Therefore, it’s important to do your research on the individual ingredients in AG1 so you can weigh the potential pros and cons before buying this greens powder.

Interactions With Medications

Some of the vitamins and minerals in AG1, such as vitamins E and K, may negatively interact with various prescription medications. (24)(25) If you are taking a prescription to treat a pre-existing condition, ask your doctor if AG1 is safe for you.

Examples of medications that AG1 may negatively interact with include:

• Antibiotics
• Birth control pills
• Blood thinners
• Chemotherapy drugs
• Diabetes medications
• Thyroid medications

Medical Conditions

While the vitamins and minerals in AG1 can help to improve your overall health and wellness, individuals with certain medical conditions may want to avoid taking it.

It’s important for everyone to consult with a physician before taking any vitamin or supplement, but a few key groups of people who should definitely do so before taking AG1 include:

• Those with liver issues. Anecdotal reports suggest a correlation between daily AG1 consumption and high liver enzymes. High liver enzymes may indicate inflammation or damage to the liver. Therefore, if you have a history of liver issues, it’s best to speak with a doctor before using AG1.
• Those with certain autoimmune diseases. AG1 contains alfalfa, which can increase inflammation in people with lupus and similar autoimmune conditions. (26)
• Those with end-stage kidney disease. The potassium in AG1 may worsen kidney function in those with already impaired kidneys. (27) 
• Women who are pregnant or breastfeeding. Greens powders like AG1 contain adaptogens, substances that help the body manage stress. Because adaptogens affect the body’s hormones, and pregnant and breastfeeding women may already experience significant hormonal changes, they may negatively impact the mother’s or baby’s health.

Furthermore, anyone under the age of 18 should not take AG1, as the amounts of some of its vitamins and minerals may be excessive for children.

Flavor Options

AG1 doesn’t come in flavors. It has an earthy taste that may be off-putting to some, though there are hints of vanilla, pineapple, and papaya. You can make the taste more palatable by blending the powder with juice or mixing it with a scoop of whey protein powder.

Proprietary Blends

AG1 offers more transparency into its formulation than many other supplement brands, but the company still uses some proprietary blends and doesn’t disclose how much of each ingredient is in each serving.

For example, the AG1 nutrition label includes 7,388 milligrams of an alkaline, nutrient-dense raw superfood complex with ingredients like spirulina, wheat grass, and chlorella powder. However, you don’t know exactly how much of those three ingredients make up the 7,388 milligrams of the complex.

Without a full level of transparency, you won’t know if you’re consuming clinically effective doses of each ingredient. This can also be an issue if you have sensitivities to certain ingredients because you may consume excessive amounts that can trigger unwanted side effects.

Missing Nutrients

Despite having high amounts of many essential nutrients, AG1 lacks iron, which is needed for red blood cells to carry oxygen throughout the body, and vitamin D, which helps the body absorb calcium. Many people tend to be deficient in vitamin D and iron. If you’re one of them, you may need to take separate supplements to meet your needs.

AG1 vs. Jocko Greens

Jocko Greens is another popular superfood powder that may offer many of the same benefits as AG1 at a cheaper price. It costs about $1.77 per serving, almost half the price per serving of AG1. The ingredients list isn’t as extensive, but Jocko Greens also contains probiotics, adaptogens, and various fruits, vegetables, and extracts that can help support digestive health and the immune system and improve the body’s ability to handle stress.

The main benefit of Jocko Greens over AG1 is that the label is fully transparent. Jocko Greens doesn’t hide any of its ingredients behind proprietary blends, so you know how much of each you’re consuming. It’s also available in two flavors — peach and coconut pineapple — which can help make the powder more palatable.

AG1 vs. Primal Greens

Primal Greens is a greens supplement made by Primal Harvest, a brand that takes a science-based approach to delivering high-quality supplements. It contains more than 50 superfoods, including chlorella, ashwagandha, wheatgrass, and reishi mushrooms. This is less than the 75 ingredients you’ll find in AG1 but still more than many other greens powders on the market.

Like AG1, Primal Greens doesn’t come in flavored varieties. It has an earthy taste and may not be the best greens powder if you’re looking for something with less of a grassy flavor. It also has proprietary blends, which is something to consider if you’re looking for a supplement with a fully transparent label. But with prices starting at around $1.33 per serving, it can be a cost-effective alternative to AG1 for those on tight budgets.

AG1 vs. Beyond Greens

Beyond Greens has a much smaller ingredient list than AG1, but it comes with a more affordable price point that starts at around $0.83 per serving. It also offers a more transparent label, so you can see how much of each ingredient you get in one serving. For example, you can see that one serving provides 200 milligrams of milk thistle seed, which AG1 has in its powder but hides behind a proprietary blend.

Beyond Greens is dairy-, shellfish-, soy-, and gluten-free and contains no GMOs or preservatives, so it suits a wide range of dietary needs. It has a slight matcha taste, which you may enjoy if you’re a fan of matcha tea. However, this super greens powder is sweetened with stevia, which can taste bitter to some people. If you’re not a fan of stevia, you may want to consider another greens powder alternative.

Final Verdict: Is AG1 Worth It?

AG1 likely isn’t worth it if you already eat a balanced diet or take a multivitamin. It can cost up to $3.30 per serving, and while you do get 75 vitamins, minerals, and whole-food-sourced nutrients in each scoop, you can get most of the nutrients your body needs from fruits and vegetables for a cheaper price.

That said, if you’re frequently on the go and don’t have a way to conveniently cook or store vegetables, or if you can’t stomach the taste of them, a greens supplement like AG1 can help you increase your intake of vitamins, minerals, and antioxidants. Before you make the investment, talk to your physician, especially if you are on prescription medication or have a pre-existing condition. AG1 may interact with medications or worsen certain health issues, and your doctor can help determine if it’s safe for you.

FAQs

References

1. Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA. Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up. JAMA Ophthalmol. 2015 Dec;133(12):1415-24. doi: 10.1001/jamaophthalmol.2015.3590. PMID: 26447482; PMCID: PMC5119484.
2. Sommer A, Katz J, Tarwotjo I. Increased risk of respiratory disease and diarrhea in children with preexisting mild vitamin A deficiency. Am J Clin Nutr. 1984 Nov;40(5):1090-5. doi: 10.1093/ajcn/40.5.1090. PMID: 6496388.
3. Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
4. Ettarh RR, Odigie IP, Adigun SA. Vitamin C lowers blood pressure and alters vascular responsiveness in salt-induced hypertension. Can J Physiol Pharmacol. 2002 Dec;80(12):1199-202. doi: 10.1139/y02-147. PMID: 12564647.
5. Knekt P, Ritz J, Pereira MA, O’Reilly EJ, Augustsson K, Fraser GE, Goldbourt U, Heitmann BL, Hallmans G, Liu S, Pietinen P, Spiegelman D, Stevens J, Virtamo J, Willett WC, Rimm EB, Ascherio A. Antioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts. Am J Clin Nutr. 2004 Dec;80(6):1508-20. doi: 10.1093/ajcn/80.6.1508. PMID: 15585762.
6. Thompson D, Williams C, McGregor SJ, Nicholas CW, McArdle F, Jackson MJ, Powell JR. Prolonged vitamin C supplementation and recovery from demanding exercise. Int J Sport Nutr Exerc Metab. 2001 Dec;11(4):466-81. doi: 10.1123/ijsnem.11.4.466. PMID: 11915781.
7. Rizvi S, Raza ST, Ahmed F, Ahmad A, Abbas S, Mahdi F. The role of vitamin e in human health and some diseases. Sultan Qaboos Univ Med J. 2014 May;14(2):e157-65. Epub 2014 Apr 7. PMID: 24790736; PMCID: PMC3997530.
8. Berger A. What does zinc do? BMJ 2002; 325 :1062 doi:10.1136/bmj.325.7372.1062
9. Karkos PD, Leong SC, Karkos CD, Sivaji N, Assimakopoulos DA. Spirulina in clinical practice: evidence-based human applications. Evid Based Complement Alternat Med. 2011;2011:531053. doi: 10.1093/ecam/nen058. Epub 2010 Oct 19. PMID: 18955364; PMCID: PMC3136577.
10. Nakashima, Y., Ohsawa, I., Konishi, F., Hasegawa, T., Kumamoto, S., Suzuki, Y., & Ohta, S. (2009). Preventive effects of Chlorella on cognitive decline in age-dependent dementia model mice. Neuroscience Letters, 464(3), 193–198. https://doi.org/10.1016/j.neulet.2009.08.044
11. Kothari S, Jain AK, Mehta SC, Tonpay SD. Hypolipidemic effect of fresh Triticum aestivum (wheat) grass juice in hypercholesterolemic rats. Acta Pol Pharm. 2011 Mar-Apr;68(2):291-4. PMID: 21485304.
12. Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy research : PTR, 24(10), 1423–1432. https://doi.org/10.1002/ptr.3207
13. Karimi, G., Vahabzadeh, M., Lari, P., Rashedinia, M., & Moshiri, M. (2011). “Silymarin”, a promising pharmacological agent for treatment of diseases. Iranian journal of basic medical sciences, 14(4), 308–317.
14. Wirngo, F. E., Lambert, M. N., & Jeppesen, P. B. (2016). The Physiological Effects of Dandelion (Taraxacum Officinale) in Type 2 Diabetes. The review of diabetic studies : RDS, 13(2-3), 113–131. https://doi.org/10.1900/RDS.2016.13.113
15. Saini R. (2011). Coenzyme Q10: The essential nutrient. Journal of pharmacy & bioallied sciences, 3(3), 466–467. https://doi.org/10.4103/0975-7406.84471
16. Dai, X., Stanilka, J. M., Rowe, C. A., Esteves, E. A., Nieves, C., Jr, Spaiser, S. J., Christman, M. C., Langkamp-Henken, B., & Percival, S. S. (2015). Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition, 34(6), 478–487. https://doi.org/10.1080/07315724.2014.950391
17. Wang, X., & Lin, Z. (2019). Immunomodulating Effect of Ganoderma (Lingzhi) and Possible Mechanism. Advances in experimental medicine and biology, 1182, 1–37. https://doi.org/10.1007/978-981-32-9421-9_1
18. Roxas M. (2008). The role of enzyme supplementation in digestive disorders. Alternative medicine review : a journal of clinical therapeutic, 13(4), 307–314.
19. Guo, Q., Goldenberg, J. Z., Humphrey, C., El Dib, R., & Johnston, B. C. (2019). Probiotics for the prevention of pediatric antibiotic-associated diarrhea. The Cochrane database of systematic reviews, 4(4), CD004827. https://doi.org/10.1002/14651858.CD004827.pub5
20. Guo, Q., Goldenberg, J. Z., Humphrey, C., El Dib, R., & Johnston, B. C. (2019). Probiotics for the prevention of pediatric antibiotic-associated diarrhea. The Cochrane database of systematic reviews, 4(4), CD004827. https://doi.org/10.1002/14651858.CD004827.pub5
21. Dale, H. F., Rasmussen, S. H., Asiller, Ö. Ö., & Lied, G. A. (2019). Probiotics in Irritable Bowel Syndrome: An Up-to-Date Systematic Review. Nutrients, 11(9), 2048. https://doi.org/10.3390/nu11092048
22. Owen, K. N. (2023, February 13). Vitamin E Toxicity. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK564373/
23. Navarro, V. J., Khan, I., Björnsson, E., Seeff, L. B., Serrano, J., & Hoofnagle, J. H. (2017). Liver injury from herbal and dietary supplements. Hepatology (Baltimore, Md.), 65(1), 363–373. https://doi.org/10.1002/hep.28813
24. Podszun, M., & Frank, J. (2014). Vitamin E-drug interactions: molecular basis and clinical relevance. Nutrition research reviews, 27(2), 215–231. https://doi.org/10.1017/S0954422414000146
25. Office of Dietary Supplements – Vitamin K. (n.d.). https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
26. Akaogi, J., Barker, T., Kuroda, Y., Nacionales, D. C., Yamasaki, Y., Stevens, B. R., Reeves, W. H., & Satoh, M. (2006). Role of non-protein amino acid l-canavanine in autoimmunity. Autoimmunity Reviews, 5(6), 429–435. https://doi.org/10.1016/j.autrev.2005.12.004
27. Yamada, S., & Inaba, M. (2021). Potassium Metabolism and Management in Patients with CKD. Nutrients, 13(6), 1751. https://doi.org/10.3390/nu13061751

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Research of the Week

Keto beats the DASH diet for type 2 diabetics and hypertension.

After the Out of Africa dispersal, there were large selective pressures and developments in the humans who made it—many related to cold weather.

Melatonin may inhibit cancer progression caused by BPA replacements.

IV selenium has mixed effects on inflammatory markers.

Magnesium: important for COVID (also).

New Primal Kitchen Podcasts

Primal Health Coach Radio: Mason Bendewald

Primal Kitchen Podcast: Getting to the Heart of Your Stress with Dr. Dave Rabin

Media, Schmedia

Devon cattle stand in for ancient aurochs to restore the land.

Great news.

Interesting Blog Posts

Training in a sleep deprived state stresses the heart.

Chicken filets are not suitable for cats.

Social Notes

Be careful!

Everything Else

The sordid world of internecine warfare among the fake meat companies.

What’s the deal with ancient Caucasian mummies from China?

Things I’m Up to and Interested In

One wonders: Should we be poop banking?

Stuff keeps getting older: Ancient Mayan highway system in Guatemala.

Important: The impact of social jet lag on health.

Mixed feelings: California set to ban certain food additives.

Interesting: Do putrid meat and fish belong in the ancestral human diet?

Question I’m Asking

Do you think certain food additives should be banned?

Recipe Corner

• Cheese coffee.
• Marinated skirt steak.

Time Capsule

One year ago (May 20 – May 26)

• Do You Sit All Day? Here Are 5 Mobility Exercises You Should Be Doing!—Do ’em.
• Oxalate Dumping: What Do We Know?—What’s the deal?

Comment of the Week

“I take Vitamin D (I live in Maine), Vitamin K2, Magnesium and Bilberry. I started taking Bilberry 4.5 years ago when the eye doctor told me that I was developing cataracts. On my last visit 6 months ago, the doctor said that the progression of my cataracts has slowed and I will not need surgery for at least 10 years. I also started wearing sunglasses when out on snow and water, something I neglected to do all my life until being told of the cataracts.“

-Solid.

The post New and Noteworthy: What I Read This Week—Edition 223 appeared first on Mark’s Daily Apple.

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Adjustable dumbbells are a convenient way to strength train at home if you don’t have space for large pieces of equipment. They take up much less room than fixed dumbbell sets, and you can change weights quickly and perform workouts with different weights without having multiple pairs of dumbbells lying around. You can even pack them in your car when you go on a road trip, so you always have multiple sets of weights for hotel-room workouts.

As is the case when buying any top-rated home gym equipment, shopping for the right adjustable dumbbells can feel daunting. They have different adjustment mechanisms, come in a wide range of weight settings, and are available at a variety of price points. To help make your shopping experience easier, I’ve created this adjustable dumbbell review so you can compare the top products and find the ones that best suit your needs.

Our Top Picks for the Best Adjustable Dumbbells

• Best Adjustable Dumbbells Overall: Snode AD80 Adjustable Dumbbells
• Best Adjustable Dumbbells for Powerlifters: Ironmaster Quick-Lock Adjustable Dumbbells
• Best User-Friendly Adjustable Dumbbells: NÜOBELL 80lb Classic Adjustable Dumbbells
• Best Budget Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbells
• Best Adjustable Dumbbell Set: PowerBlock Elite USA
• Best Adjustable Dumbbells for Beginners: REP Fitness Adjustable Dumbbells
• Best Loadable Dumbbells: Rogue Loadable Dumbbells
• Best Adjustable Dumbbells for Cardio: FLYBIRD Adjustable Dumbbells
• Best Heavy Weight Adjustable Dumbbells: Bells of Steel Loadable Dumbbells

Best Adjustable Dumbbells Overall: Snode AD80 Adjustable Dumbbells

Snode AD80 Adjustable Dumbbells

$795.00

The Snode AD80s range in weight from 10 to 80 pounds and are extremely durable—you can drop them from heights of up to 32 inches without breaking them.

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

Specifications

• Weight range: 10 to 80 pounds
• Weight increments: 10 pounds
• Adjustment type: Dial
• Dimensions: 19.29” L x 7.48” W x 7.87” H with base; 18.11” L x 6.68” W x 6.68” H without base
• Materials: Cast iron, plastic, aluminum
• Warranty: Two years

Pros

• Can be dropped from heights of up to 32 inches without breaking
• Knurled handles allow you to maintain a good grip
• Come with a two-year warranty
• Easy-to-read weight indicator
• Flat dumbbell heads don’t roll and are comfortable to rest on your thighs when setting up for bench press movements

Cons

• Can only be adjusted in 10-pound increments
• May rattle and make noise when dropped
• Pricey

The Snode AD80 Adjustable Dumbbells get my pick for the best adjustable dumbbells because they are durable, have a wide weight range, and look sleek and modern in any home gym environment.

The Snode adjustable dumbbells are the only adjustable dumbbells I’ve come across that can be dropped without breaking. They’re made almost entirely of cast iron, and while there are some plastic parts in the adjustment systems, they are pretty durable, and it takes a lot to crack them. The dumbbells can withstand drops from heights of up to 32 inches. To test this, our review team dropped one off a 30-inch plyo box, and the dumbbell remained fully intact afterward.

These high-quality dumbbells look and function similarly to round or pro-style dumbbells you’d see in a commercial gym, which is a nice feature if you want your home gym to have more of an upscale vibe. I also like that the dumbbell heads are flat and comfortable to rest on your thighs as you set up for seated dumbbell exercises.

The handle is 1.4 inches thick, which is slightly larger than the one to 1.25 inches you’ll find on most dumbbells. This may be an issue for lifters who struggle with grip, though the thicker handle can help you improve your grip strength. The knurling is slightly passive but still enables you to maintain a good grasp on the dumbbells.

One thing to note is that when you drop the Snode AD80 dumbbells, they will make noise—the handle and plates are metal, after all. If you live with other people and know you will be dropping them, you may want to buy silencer pads to help reduce the noise.

You can only adjust the dumbbells in 10-pound increments, so you may find it difficult to progress in weight if this is too much of a jump for you. However, you can purchase magnet weight plates from Snode separately for around $40. The magnet plates allow you to increase weights in 2.5 or five-pound increments. The smaller increases may be more manageable for upper body movements like lateral raises, where it may take you a while to be able to bump up the weight by 10 pounds.

You can easily adjust the weights by turning the dial, which adds or removes a plate, depending on which direction you twist it. The dial allows you to easily see which weight you select, and the weight indicators are encased with cast iron, so they’ll last longer than a sticker would.

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Best Adjustable Dumbbells for Powerlifters: Ironmaster Quick-Lock Adjustable Dumbbells

Ironmaster Quick-Lock Adjustable Dumbbells

$698.00

With add-ons that enable you to load these dumbbells up to 165 pounds, you’ll probably never need another pair of dumbbells again.

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Specifications

• Weight range: Five to 75 pounds (can purchase add-on kits to go up to 165 pounds)
• Weight increments: 2.5 pounds
• Adjustment type: Spin-lock mechanism
• Dimensions: 14.5” L x 6.7” W x 6.7” H 
• Materials: Chrome-plated steel, cast iron
• Warranty: Lifetime

Pros

• Plates are marked in both pounds and kilograms
• Each handle can hold 165 pounds worth of plates
• Flat edges enable them to stay in place on the floor and make them stable for movements like renegade rows

Cons

• Can’t change the weights as quickly as you can with other adjustable dumbbells
• No easy way to see the total amount of weight you’re lifting
• May feel unbalanced in your hands when loading weights in 2.5-pound increments

The base model of the Ironmaster Quick-Lock Adjustable Dumbbells goes up to 75 pounds, but you can purchase add-ons that enable them to go up to 165 pounds. The wide weight range makes them an excellent choice for powerlifters who need heavy dumbbells for accessory exercises, such as lunges or single-arm dumbbell rows.

The Ironmaster dumbbells go heavier than the Snode AD80s, but the only reason they weren’t my top pick is that making weight changes isn’t as quick. They come with two handles and four metal rods that screw into each end of the handles. To adjust the weights, you unscrew the rod, stack the plates, and screw the rods back into place. It’s not a difficult process, but it takes longer than it does to adjust the Snode dumbbells.

However, I love that the plates have flat edges, so you can rest them on the floor and not worry about them rolling around. The dumbbell heads are also comfortable to rest on your thighs before getting yourself into position for dumbbell bench press exercises.

The Ironmaster dumbbells replicate the aesthetic of pro-style dumbbells you’d find in a commercial gym. However, I wish they had an indicator that displays the total amount of weight you’re lifting. You have to do some mental math each time you load or unload the plates and always double-check to make sure you loaded the same weight on both dumbbells.

Being able to adjust the weights in 2.5-pound increments is a nice feature because you can make small jumps on certain lifts if needed. Because the plates aren’t available in 1.25-pound weights, though, one end of the dumbbell may be heavier than the other. This can make the dumbbells feel unbalanced in your hands, and you may spend more time thinking about that than completing your reps.

I recommend getting a stand for these dumbbells so that you don’t have to kneel or sit on the floor when you want to adjust the weights. A stand would also be helpful for keeping the weight plates organized and off the floor. Ironmaster dumbbell stands are sold separately for around $169 to $499, though, which is something to consider if you have a strict budget in mind.

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Best User-Friendly Adjustable Dumbbells: NÜOBELL 80lb Classic Adjustable Dumbbells

NÜOBELL 80lb Classic Adjustable Dumbbells

$745.00

One flick of the wrist is all you need to change the weights on these sleek adjustable dumbbells.

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Specifications

• Weight range: Five to 80 pounds
• Weight increments: Five pounds
• Adjustment type: Dial/handle rotation
• Dimensions: 17” L x 7.5” W x 7.5” H
• Materials: Steel, plastic
• Warranty: Two years

Pros

• Cradles are included
• Replaces 16 pairs of dumbbells
• Sleek design
• Knurled handle allows you to get a good grip

Cons

• Can’t be dropped
• Can rattle when in use

NÜOBELLs have the fastest and easiest adjustment system I’ve seen on any adjustable dumbbell. All you need to do is hold onto the handle and flick your wrist until you reach your desired weight. The weight indicator has plus and minus signs so you can easily see which direction you need to rotate your wrist in, and the dial clearly displays the weights.

This review focuses on the 80-pound NÜOBELLs, but SMRTFT also sells a model that goes up to 50 pounds. Both sets go up or down in weight in five-pound increments and are made from the same steel and plastic materials. The 50-pound dumbbells are ideal for beginners or those looking to do some lightweight strength training, while the 80-pound dumbbells are better for those with more experience who need heavier weights to get a challenging enough training stimulus.

The knurling on the dumbbell handles is aggressive. This can be a great feature for experienced lifters who may need extra assistance to maintain their grip when lifting heavy weights. However, the knurling may be too rough for beginners who don’t yet have calluses built up on their hands.

My favorite feature of the NÜOBELLs is that the pancake-style dumbbell heads aren’t completely round. The bottoms have flat edges, which makes it easier to do floor exercises like renegade rows. You can also rest the dumbbells on the floor during your workout without worrying about them rolling away.

The NÜOBELLs can’t be dropped, so that’s something to keep in mind if you want dumbbells that can handle some abuse. You may also notice some rattling when you use them, which can make you think the weight plates aren’t secure, but they manage to stay in place well.

Your purchase includes a cradle for each dumbbell so you can keep them off the floor when you’re not using them. If you want to save your lower back and quads and not bend down every time you need to adjust the weights, you can purchase a stand separately. SMRTFT sells a couple of models on its website that start at around $185.

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Best Budget Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbells

NordicTrack 25 lb. Select-a-Weight Adjustable Dumbbell

$114.99

The affordable yet high-quality NordicTrack Select-A-Weight Dumbbells are an attractive option for those who want to get stronger at home but are limited on both space and budget.

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05/26/2023 05:23 pm GMT

Specifications

• Weight range: 10 to 55 pounds
• Weight increments: 2.5 to five pounds
• Adjustment type: Sliding pins
• Dimensions: 19.4” L x 11.4” W x 8.5” H with storage tray 
• Materials: Steel, plastic
• Warranty: 90 days

Pros

• Storage trays are included
• Includes a 30-day free trial to iFIT
• More affordable than other adjustable dumbbells
• Moderate knurling on the handles
• Adjustable in 2.5-pound increments

Cons

• Only go up to 55 pounds, which may not be heavy enough for advanced lifters
• Can’t be dropped
• Dumbbells may roll away from you when left on the floor due to the round heads

At right around $400, this is the best affordable set of adjustable dumbbells you can get without sacrificing quality. They have some plastic parts, particularly in the selector pins, but it’s less than the amount of plastic you’ll find on other adjustable dumbbells in this price range. However, because of the plastic, you can’t drop them, so you need to use care when lifting with them.

The knurling is a surprising but welcome feature, as I consider NordicTrack to be geared more toward casual fitness enthusiasts rather than hard-core lifters who love the feel of knurled cast iron in their hands. It’s neither too passive nor too aggressive, so it won’t tear up your hands if you’re a beginner but will help give you a secure grip if you’re a more advanced lifter.

There is no weight indicator on the dumbbells themselves, but the weights are listed on large stickers on the tray, so you can still easily see how much weight you’re using. Because the dumbbell heads are round, you’ll need to watch that they don’t roll away when you rest them on the floor. You’ll also need to be careful when doing floor exercises like dumbbell push-ups.

Included with your purchase is a free 30-day trial for iFIT. iFIT gives you access to hundreds of live and on-demand workout classes, which you can stream from any mobile device or smart TV. If you decide to keep the iFIT membership after the trial ends, it will cost you about $40 per month.

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Best Adjustable Dumbbell Set: PowerBlock Elite USA

PowerBlock Eilte USA

Starts at $419.00

You can adjust these dumbbells in small 2.5-pound increments, so you can safely make progress and keep your muscles challenged.

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Specifications

• Weight range: Five to 50 pounds (can purchase expansion kits to go up to 90 pounds)
• Weight increments: 2.5 to five pounds
• Adjustment type: Selector pins, removable adder weights
• Dimensions: 12” L x 6” W x 6” H 
• Materials: Welded steel, plastic
• Warranty: Five-year limited

Pros

• Replaces up to 28 pairs of dumbbells (with the expansion kits)
• Can adjust the weights in 2.5-pound increments to allow for more progressive overload
• Flat weight stacks help prevent the dumbbells from rolling
• Rubber handle is comfortable to hold

Cons

• Can feel clunky at heavier weights
• Not ideal for workouts with dynamic movements like dumbbell cleans or snatches

I’ve had the PowerBlock Elite USA adjustable dumbbell set in my home gym for seven or eight years now, and I’ve been happy with them. They’re well-made and durable, and they’ve held up well despite being stored in my garage where the temperature and humidity levels can fluctuate frequently.

I use the Elite USA dumbbells for almost all of my strength training workouts. The pin selector on the weight stacks makes it easy to change the weights in just a few seconds, and each pair of dumbbells comes with four 2.5-pound adder weights you can insert into the handles for more customization. Each handle has a dial lock that keeps the adder weights in place.

Using the adder weights lengthens the amount of time it takes to adjust the weights, though, because you have to remove the dumbbell handle from the weight stacks and unlock the dial on it before adding or removing them. Still, the longest it’s taken me to add or remove the adder weights is less than 10 seconds per dumbbell, so I can still do supersets without wasting too much time.

While the Elite USA dumbbells are great for strength training, I don’t recommend them for CrossFit workouts with dynamic movements like dumbbell cleans or snatches. They rattle when I move them quickly, and even though I’ve never had a problem with the adder weights coming loose or the selector pins coming undone, the noise makes me wonder if something’s wrong with them and distracts me from my workout.

Additionally, the caged handle makes swapping hands during dumbbell snatches difficult. The Elie USA dumbbells also can’t be dropped because the handles and selector pins are made of plastic, and after a tough CrossFit workout, sometimes all I want to do is throw my weights on the ground and collapse on the floor.

Despite those drawbacks, the Elite USA dumbbells are a solid choice for lifters who want a pair of adjustable dumbbells they can continuously get stronger with. The base model goes up to 50 pounds, but you can buy expansion kits to bring the max weight up to 90 pounds. Plus, with 2.5-pound increments, you can still progress your lifts if you’re unable to make larger jumps in weight.

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Best Adjustable Dumbbells for Beginners: REP Fitness Adjustable Dumbbells

REP Fitness Adjustable Dumbbells

Starts at $89.99

These loadable dumbbells look like mini barbells and can be loaded up to 85 pounds.

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Specifications

• Weight range: Four to 85 pounds, depending on which set you purchase and whether or not you buy the 40-pound upgrade
• Weight increments: 1.25 pounds for the 52.5-pound pair; 2.5 pounds for the 20-pound pair
• Adjustment type: Plate loadable with spin-lock star collars
• Dimensions: Total handle length of 17.5 inches; sleeve diameter of one inch
• Materials: Steel, cast iron
• Warranty: Lifetime for home use; one year for commercial use

Pros

• Reasonably priced
• Small weight increments make progressive overload easier
• High-quality materials

Cons

• Adjusting the weights takes longer than on other adjustable dumbbells
• Have to store several individual weight plates

The REP Fitness adjustable dumbbells are a type of adjustable dumbbell called loadable dumbbells that you load plates onto, similar to a barbell. For newbies who don’t utilize advanced training methods such as supersets, loadable dumbbells work well since they take longer to adjust. Instead of turning a dial, you have to remove the star collar and load and unload plates from each sleeve. You can’t immediately move from one exercise to the next if you have to change weights, but that’s not an issue when doing workouts with straight sets.

Another reason I recommend the REP Fitness adjustable dumbbells for beginners is that the 52.5-pound pair comes with 1.25-pound weight plates. Increasing weight in small increments like this can help new lifters adjust to the concept of progressive overload without pushing themselves to lift weights they can’t handle.

The REP Fitness adjustable dumbbells are also available in a 20-pound pair, and you can purchase a 40-pound add-on plate set. The 20-pound pair comes with two handles, four collars, four five-pound plates, and four 2.5-pound plates. The 52.5-pound pair comes with two handles, four collars, 16 five-pound plates, and four 1.25-pound plates.

I would have liked to see the 52.5-pound pair come with some 10-pound plates, as finding storage for 16 plates may be difficult. You can only get 10-pound plates if you purchase the additional 40-pound add-on, so if you want the 52.5-pound pair, you’ll need to be prepared to store 24 individual plates. A simple weight tree from Amazon is a good solution if you’re concerned about storage.

Another drawback is that the star collar can come loose as you’re lifting weights. I don’t have these exact adjustable dumbbells, but I have similar ones from another brand, and I often have the same issue with them. But here’s a pro tip that can help with this: right when you’re ready to tighten the star collar all the way, rotate the weight plate closest to it in the opposite direction. This helps prevent the collar from loosening as you lift the weight.

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Best Loadable Dumbbells: Rogue Fitness Adjustable Dumbbells

Rogue Loadable Dumbbells

Starts at $135

With these loadable dumbbells, you can use any plates with a two-inch insert you may already have at home, saving you even more space and money.

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Specifications

• Weight range: Varies depending on the plates you use with them
• Weight increments: Can be as little as 0.25 if you use fractional plates
• Adjustment type: Loadable
• Dimensions: 14.25 to 20-inch total handle length; 28.5-millimeter handle diameter
• Materials: Steel
• Warranty: Limited lifetime

Pros

• Manufactured in the US
• Moderately aggressive knurling enables you to get a good grip
• Can choose between 10-pound or 15-pound handles

Cons

• Plates may need to be purchased separately
• Each handle is sold individually

You don’t have to worry about quality with most Rogue Fitness equipment, and that includes the loadable dumbbells. They’re manufactured in the US and, depending on whether you buy the 10-pound or 15-pound handles, they have a 190,000 to 200,000 PSI tensile strength. This means they can handle hundreds of pounds before they break.

The knurling on the dumbbell handles is moderately aggressive, so you can get a good grip without ripping the skin on your hands too badly. The handles are available in stainless steel or black zinc. The black zinc offers some rust protection, so you may want to go with that option if your home gym is prone to moisture.

The Rogue Fitness loadable dumbbells are pricey—one handle costs around $135 and doesn’t come with plates. You can use any weight plates with two-inch inserts, but if you want to stick with the Rogue brand, you can buy its dumbbell bumpers. The lowest weight available in the dumbbell bumpers is 10 pounds, but Rogue also sells fractional and change plates that range from 0.25 to five pounds. These may be better if you’re a beginner or want the option to make smaller jumps when increasing weights on your lifts.

Just note that buying plates from Rogue will drive up the cost of the dumbbells even more, as the dumbbell bumpers start at around $63.83 per pair and the change plates start at around $31 per pair.

Another thing to consider is that you’ll need collars to keep the plates in place. Rogue recommends OSO collars, which you can add to your purchase for about $50. If that’s out of your budget, you can buy any spring or lockjaw collar from Amazon.

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Best Adjustable Dumbbells for Cardio: FLYBIRD Adjustable Dumbbells

FLYBIRD Adjustable Dumbbell

$99.99

These lightweight adjustable dumbbells are great for adding more of a challenge to your HIIT or circuit-style workouts.

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05/26/2023 05:22 pm GMT

Specifications

• Weight range: Five to 55 pounds
• Weight increments: Five to 11 pounds
• Adjustment type: Dial
• Dimensions: 14.6” L x 7.9” W x 6.7” H or 16.1” L x 7.9” W x 6.9” H, depending on which base model you buy
• Materials: Alloy steel
• Warranty: One year

Pros

• Reasonably priced
• Dial-adjustment mechanism is quick and easy
• Storage tray is included

Cons

• 55-pound dumbbells go up in 11-pound increments
• Not very durable

The FLYBIRD adjustable dumbbells are a great option for home gym users who want to do high-intensity interval training (HIIT) workouts with weights. You can purchase dumbbells that go up to 25 or 55 pounds, so they won’t offer enough of a challenge for experienced athletes who can lift heavy, but they are great for faster-paced workouts with light weights.

One important thing to note is that the 55-pound option goes up in weight in 11-pound increments, which may be too large of a jump for beginners. New lifters may want to stick with the 25-pound option, which goes up in five-pound increments, though you may have to replace them with heavier weights after a few months.

For the dumbbells that go up to 25 pounds, you can buy one or a pair. While there are certainly plenty of single-dumbbell workouts you can do, I’d suggest buying a pair. This way, you can use only one if you want, but you’ll always have the option to use two.

The dial mechanism is smooth and allows you to change weights quickly, and it displays a weight indicator so you can easily see the amount of weight you’re lifting. The dumbbells also come with a storage tray, though it feels flimsy. These aren’t the most durable adjustable dumbbells because they have a lot of plastic parts, but they’ll get the job done if you just want to do some light resistance training.

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Best Heavy Adjustable Dumbbells: Bells of Steel Loadable Dumbbells

Bells of Steel Loadable Dumbbells

Starts at $79.99

These loadable dumbbells can hold up to 200 pounds and are coated with rust-resistant black zinc to enhance their durability.

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Specifications

• Weight range: 13.2 pounds for the handles only; can load up to 200 pounds worth of plates
• Weight increments: Can be as little as 0.25 if you use fractional plates
• Adjustment type: Loadable
• Dimensions: Total handle length of 20.5 inches; sleeve diameter of 28 millimeters
• Materials: Steel, cast iron
• Warranty: None, but there is a 30-day money-back guarantee

Pros

• Black zinc coating on the handles helps prevent rust
• Compatible with plates with two-inch inserts you may already have at home
• Ridged sleeves help plates stay in place, even if you don’t use collars

Cons

• Handles weigh 13.2 pounds, which may be too heavy for some
• Black zinc coating can become dull over time

With the ability to hold up to 200 pounds, these are the heaviest adjustable dumbbells I’ve come across. They can be a great choice for experienced athletes who can move some serious weight.

They are compatible with any plates that have a two-inch insert, so if you already have a barbell and some plates at home, you may not have to invest in more plates because you can use the ones you already own.

They have a 28-millimeter diameter, which should feel familiar to those who are already used to lifting with a barbell. The sleeves on the dumbbells spin just like they would on a barbell, which can help reduce force from being placed onto your joints.

The knurling isn’t too aggressive because the black zinc coating softens it. The black zinc also offers rust protection, which is great if you keep your dumbbells in a humid garage. However, the black zinc can fade over time. I’ve had this happen with a barbell with a black zinc coating. It won’t affect the dumbbells’ performance, but it will make them look more dull.

While it’s recommended to use collars to secure the plates, the Bells of Steel loadable dumbbells have ridged sleeves, which make it harder for the plates to slip off. If you do want to use collars, Bells of Steel sells spring collars for about $18 and zip clips, which act like pressure cuffs to keep the plates in place, for about $30.

Because the handles weigh 13.2 pounds on their own, these may not be the best dumbbells for beginners or those coming back from an injury. They’re better suited for intermediate or advanced lifters.

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How We Chose the Best Adjustable Dumbbells

Because we know that everyone has different needs, we chose adjustable dumbbells that come in various price points, offer large weight ranges, have different adjustment mechanisms, and have different space requirements.

Cost

On our list, we have options ranging from around $135 to around $800. The less expensive options contain more plastic parts, while the more expensive ones feature more cast iron or steel, which are more expensive materials. Adjustable dumbbells that go up to 80 or 90 pounds—or more—will also cost more because more materials are needed to make them. Furthermore, the total price of loadable dumbbells can be high or low, depending on how many weight plates you buy for them.

Additionally, adjustable dumbbells made in the US will cost more due to better manufacturing processes and working conditions, and those made overseas will be less expensive because labor costs are cheaper.

We included a large array of price points on our list because we know everyone has different budgets. But we didn’t just look at price—we also considered the value you get for the amount you have to pay and how durable each set of dumbbells is. Sometimes, paying more for quality is worth it because it’s an investment you only have to make once.

Variety of Weights

Whether you’re a beginner or have years of training experience, you should lift weights that feel challenging so you can get stronger and build muscle. Our list includes options that start anywhere from five to 15 pounds and go up to as much as 200 pounds. We also choose a few products that allow you to change the weights in increments as small as 0.25 pounds. This way, you can progressively overload your muscles without trying to make large jumps in weight.

We also picked adjustable dumbbells with vast weight ranges so that you have room to grow and don’t have to buy more equipment in the future that would take up precious floor space in your gym.

Adjustment Mechanism

The adjustment mechanism is an important element of adjustable dumbbells, as you want to be able to adjust your weights quickly and seamlessly. We included several dumbbells that you can adjust with a simple dial or a flick of the wrist for those who don’t want to fuss with complicated adjustment systems.

We also included a few loadable dumbbells, which require you to load and unload weight plates, for those who may have more time—or patience—to change their weights during their workouts.

Size

The main purpose of adjustable dumbbells is to save space in small gyms. A dumbbell storage rack for fixed dumbbells can be at least four feet long and almost two feet deep, but adjustable dumbbells may only have a footprint of about 12 inches by 12 inches.

That said, you may want to keep your adjustable dumbbells on trays or stands, which still take up space. Loadable dumbbells require small weight plates, which you also have to find a storage solution for. However, a compact stand for adjustable dumbbells or a small weight plate storage tree may only require two feet of space.

Still, to suit a variety of space requirements, we picked adjustable dumbbells of various sizes and included options that don’t have a lot of extra parts to store.

Types of Adjustable Dumbbells

There are several types of adjustable dumbbells available, with the three most common being pin lock, dial, and loadable. I’ll break down these three styles below to help you decide which one is best for your needs.

Pin Lock

Pin-lock style adjustable dumbbells are those on which you use a pin to keep weight plates in place or secure weight stacks to a handle. It typically only takes a few seconds to adjust the weights.

The PowerBlock Elite USA dumbbells are an example of pin-lock adjustable dumbbells, as the weight selector pins help secure the dumbbell handle to the weight stacks.

Dial

As the name implies, dial-adjustable dumbbells feature a spinning dial that allows you to set your desired weight. Like pin-lock adjustable dumbbells, dial-adjustable dumbbells are quick to adjust because you don’t have to load and unload plates.

If you’re looking for dial-adjustable dumbbells, the Snode AD80s, NÜOBELLS, and FLYBIRD dumbbells from the list above are all excellent choices.

Loadable

Loadable dumbbells, such as the REP Fitness, Rogue Fitness, and Bells of Steel dumbbells reviewed above, are like mini barbells. They feature a metal handle with sleeves on each end where you can load weight plates to get your desired weight. You can use spinning star collars or barbell collars to keep the plates from sliding off.

You can typically find loadable dumbbell handles with one-inch or two-inch sleeves. Loadable dumbbells with two-inch sleeves are great if you already have an Olympic-sized barbell and various change plates or fractional plates (plates in smaller weights of around 0.25 to five pounds) at home because you can use the same plates on both your barbell and the dumbbell handles. If you buy loadable dumbbells with one-inch handles, you need to invest in plates that fit that size.

Regardless of which size handle you buy, storage can be an issue, and you may have to buy a weight plate tree to keep the plates organized.

Benefits of Adjustable Dumbbells

There are numerous benefits of adjustable dumbbells. They don’t require a lot of space, and they can be more cost-effective than fixed dumbbells. You can swap out the weights quickly and use smaller weight increments, which isn’t always possible with fixed dumbbells. Most adjustable dumbbells are also easy to take on the go.

Space Efficiency

The biggest benefit of adjustable dumbbells is that they have compact designs and don’t take up as much room as multiple pairs of fixed dumbbells. With adjustable dumbbells, you can get more than 20 different weights in just one pair of dumbbells rather than having 20 pairs of dumbbells lying around.

Furthermore, when you buy fixed dumbbell sets, you usually also need a storage rack for them. Dumbbell storage racks can be several feet long and take up valuable floor space. Even though some adjustable dumbbells may require a tray to keep them on, that tray may only be about 1.5 or two feet long.

Trays and stands for adjustable dumbbells are also easier to move around if needed. I frequently move my PowerBlock stand around my garage gym when I need more space to do core work on the floor or perform movements like deadlifts. It would be much harder and more time-consuming for me to do that with a storage rack with several pairs of fixed dumbbells.

Small Weight Increments

Fixed dumbbells often only go up in weight in 2.5-pound increments until you get to about 25 or 30 pounds, then they increase by five pounds. Some adjustable dumbbells allow you to adjust the weights in increments as small as 1.25 pounds, offering you more versatility in your weight training journey. Smaller increments can make it easier to progressively overload your lifts, especially for movements like lateral raises, where a five-pound jump may be too much.

Affordability

Adjustable dumbbells can cost anywhere from $135 to $800 or more. This may not seem cost-effective at first, but considering that sets of fixed dumbbells can cost close to $1,000, adjustable dumbbells can be a more attractive choice for those who want to save some money.

Can Easily Use Different Weights

Because you get multiple weights in just one pair of dumbbells, adjustable dumbbells make it easier for you to use different weights when working out. For example, if you’re doing a circuit-style workout, you don’t have to have one pair of dumbbells for upper body movements and another pair for lower body exercises. You can quickly change the weights of your adjustable dumbbells for different exercises without wasting too much time between transitions.

Adjustable dumbbells are also efficient when doing strength training workouts with supersets. If you need to use different weights for hammer curls and skull crushers, for example, you can quickly adjust the weights while keeping your rest times to a minimum.

Easy To Travel With

As is the case with regular dumbbells, adjustable dumbbells are easy to travel with. You can throw them in your trunk when going on a road trip and use them in your hotel room or rental home. You can even take them to a nearby park for an outdoor workout.

Having a variety of weight selections with a single pair of dumbbells makes it easier to do effective workouts when away from home. You can challenge all of your muscle groups equally instead of being stuck with dumbbells that are too light for leg exercises but too heavy for arm exercises, for example.

What to Look for When Buying Adjustable Dumbbells

While a pair of adjustable dumbbells may not be as huge of an investment as other fitness products like a squat rack or a treadmill, there are still several things to look for before making your purchase. The cost of the dumbbells, the workouts you plan to do with them, how easy it is to adjust the weights, and how comfortable they are to hold can all impact your decision. But that’s not all—below, I provide a full list of things to consider when shopping for adjustable dumbbells.

Price

Adjustable dumbbells typically require an upfront investment of up to $800. The price depends on the materials used, how many weight options are available, and where the dumbbells are made. For someone who needs light weights for circuit-style workouts, cheaper adjustable dumbbells with a lower maximum weight of around 50 pounds will likely be sufficient. For advanced athletes or those who will put their dumbbells through more abuse, more expensive options with heavier max weights and better-quality materials may be needed.

Intended Use

Because adjustable dumbbells can be more cumbersome than traditional dumbbells, it’s important to consider what types of exercises you’ll do with them. 

For example, I don’t like using my PowerBlock dumbbells for CrossFit workouts. It’s not easy to switch them from one hand to the other during dumbbell snatches because the handle is enclosed, and the hard metal is uncomfortable on my shoulders during dumbbell cleans. I also find it awkward to maintain my grip on them for dumbbell front squats because my hands have to maneuver around the frame of the dumbbells.

On the other hand, I’ve found loadable dumbbells like the REP Fitness ones easier to use for CrossFit. The handles are a similar length as those on traditional hex dumbbells and are more open than the handles on PowerBlock dumbbells, making it easier to swap hands quickly. It’s also easier for me to get them in a comfortable position for dumbbell squats because I can easily rest the handles on my shoulders.

That said, I much prefer my PowerBlock dumbbells for strength training, especially when I’m doing supersets. Changing the weights on them doesn’t take as long as it does to adjust the weights on loadable dumbbells, so I can keep the time between exercises short.

Considerations like these are all important to take into account when shopping for adjustable dumbbells. If the ones you buy make your workouts more frustrating, you may be less likely to use them, and you’ll have wasted a lot of money.

Ease of Use

Look for adjustable dumbbells that allow you to change weights quickly. You don’t want to waste time fumbling around with a complicated adjustment system in the middle of your workout, especially if you have limited time to train.

As mentioned earlier, adjustable dumbbells with a pin mechanism allow for quick and easy weight adjustments. So do adjustable dumbbells with dial mechanisms. Loadable dumbbells take more time to adjust the weights since you have to load and unload weight plates and secure them on the handles with collars.

Available Weights and Weight Increments

It’s good to look for adjustable dumbbells that fit your current strength levels, but you should also consider your future goals. Some adjustable dumbbells only go up to about 55 pounds. This should be sufficient if you’re a beginner, but you may outgrow those weights after a few months of training. Therefore, it’s also important to prepare for the possibility of needing heavier weights in the future. You may want to look for adjustable dumbbells that go up to at least 80 or 90 pounds so you can keep progressing over the long term.

Comfort and Gripability

As with traditional dumbbells, adjustable dumbbells should offer a good grip so that they don’t slip out of your hands while you work out. Look for handles with knurling or a rubber coating, which can make it easier to maintain your grip even as you sweat.

The dumbbells should also feel comfortable to hold at light or heavy weights. All dumbbells can be unwieldy once they get heavy enough, so when looking for adjustable dumbbells, try to find ones that are still maneuverable once you get to about 50 pounds.

Materials and Durability

Materials and durability go hand in hand. Cast iron and steel can withstand a lot of abuse, so look for adjustable dumbbells that are made mostly from these materials. A lot of adjustable dumbbells have some plastic parts, primarily the selector pins, but plastic shouldn’t make up the bulk of the construction. If it does, the dumbbells will be more prone to breaking, even with light use.

Size

While adjustable dumbbells take up far less room than fixed dumbbell sets, they still take up some space, especially if you store them on a tray or stand. Before you make a purchase, measure the area where you plan on keeping the dumbbells to ensure you have enough room to store them and will still have enough space to do your workouts safely.

Warranties

With items like adjustable dumbbells, which can be expensive and have multiple parts that hold them together, a lengthy warranty is beneficial. Most reputable fitness brands will offer warranties that cover issues arising from defective materials or poor construction. This way, you don’t have to shell out a ton of extra money if your dumbbells break through no fault of your own.

Final Thoughts

Adjustable dumbbells are an excellent space-saving solution for those who want to train with free weights but have limited space in their home gyms. You get multiple weights in one pair of dumbbells, so you don’t have to worry about large storage shelves or leaving several pairs of dumbbells on the floor. You can also save some money, as adjustable dumbbells can be a couple of hundred dollars cheaper than sets of fixed dumbbells.

If you put your workout equipment through a lot of abuse, look for a pair of dumbbells like the Snode AD80s that can be dropped from heights of up to 32 inches without breaking. If you just need some lightweight dumbbells for circuit training workouts, a set that goes up to 25 pounds, like the FLYBIRD adjustable dumbbells, are a good choice. Whichever option you choose, rest assured that you can keep up with your fitness routine and get stronger, even if you have limited space in which to train.

FAQs

The post 9 Best Adjustable Dumbbells for Home Gyms of 2023 appeared first on Breaking Muscle.

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On May 24, 2023, strength athlete Rory van Ulft’s Instagram page shared a clip of the young competitor capturing a 100-kilogram (220.4-pound) raw back squat. According to the caption of the post, the squat is three times van Ulft’s body weight at the time of the lift. That means the 10-year-old weighed approximately 33.1 kilograms (73 pounds) for the powerful performance.

“I’m being told this one’s a big deal …”

Van Ulft wore a lifting belt and utilized knee wraps to help her notch this strength feat.

Astonishing milestones of strength and power for someone in her age group are nothing new for van Ulft. The athlete has built a reputation for being uncommonly strong for someone who has spent just a decade on the planet. What might be even more impressive is that van Ulft hasn’t painted herself into a strength sports corner. She has shown proficiency with both powerlifting staples (like this squat) and Olympic weightlifting standards.

Some documented examples include van Ulft logging a raw 111-kilogram (244.7-pound) sumo deadlift while weighing 32.3 kilograms (71.1 pounds) in September 2022. Then, earlier this year, in January 2023, van Ulft recorded a 66-kilogram (145.5-pound) clean & jerk during the 2023 Variety Village Open in Toronto, Canada. The latter lift made van Ulft the youngest-ever person, regardless of gender, to clean & jerk double their body weight during a sanctioned lifting competition.

These days, in Spring 2023, van Ulft seems to be pushing it full steam ahead. Moreover, she’s showing off even more athletic versatility and coordination. Recent Instagram clips on van Ulft’s managed profile feature the athlete occasionally making a foray into competitive gymnastics. Given the distinctive contrasting demands of strength and balance in powerlifting, Olympic weightlifting, and gymnastics, it’s becoming apparent van Ulft can tackle seemingly any athletic endeavor.

For a competitor dipping her toes in various strength sports and competitive fields, only time will tell what stellar milestone van Ulft next showcases in public. The only fact that seems inevitable in advance will be how much her achievement stands out for someone of her young age.

Featured image: @roryvanulft on Instagram

The post 10-Year-Old Rory van Ulft Reaches New Milestone Squatting Triple Her Body Weight appeared first on Breaking Muscle.

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The core does not only exist to contract or bend over and over again, to twist and rotate, but also to resist rotational force. We need strong cores in order to maintain a stable torso while putting in work, whether it’s lifting heavy things, carrying a heavy load, or transferring power from our hips while throwing a punch or a ball. Having that stable, strong core with the capacity to resist the influence of outside forces working to make it rotate or twist or bend is just as important as having the capacity to perform a million situps.

Enter the plank. The key to success with it is right there in the name: you’re forming an immovable, stiff plank with your entire body. From toes to head, you must be firm, not flaccid.

Proper Plank Form

Planks seem like the simplest exercise imaginable, and while they aren’t that complicated, there are a few things to keep in mind.

1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals. Imagine you’re pinching a quarter between your butt cheeks.
3. Look at the ground to keep a neutral neck and spine. You may feel like your chin is tucked a bit.
4. Tuck your pelvis. Instead of arching your back, do a slight pelvic tuck to really engage your abs. The pelvic tuck also allows you to use your quads and push against the ground with your feet.
5. Push against the ground. Shoulder blades should protract.
6. Create a straight, strong line from head to toes. A single cohesive piece. In other words, a plank.
7. Hold that position.

What Muscles Do Planks Work?

The plank is a total body effort. When you’re in the plank position, every fiber of your being is resisting the pull of gravity. You must engage and tighten every inch of musculature in your body to resist collapse and maintain coherence throughout the line your body forms. During a plank, you are quite literally holding the line against the most omnipresent force in the known universe.

• Your abs are working to keep the spine from collapsing.
• Your glutes are contracting to support your lower back.
• Your erector spinae muscles are engaged to keep your spine cohesive and neutral.
• Your quads are contracting to stabilize your legs.
• Your hip flexors are activated to prevent your hips from breaking.
• Your serratus anterior is working to stabilize your shoulders.

And on and on and on. You’re placing your spinal column in the most disadvantageous position imaginable, exposed along every inch to the pull of gravity. You’re working everything during a plank.

Plank Benefits

Research shows that planks make you stronger, particularly in the trunk muscle. They can even increase the thickness of your abdominal muscles. In people who are fairly untrained, simply doing nothing but planks for a few weeks will increase their overall fitness levels. Not just trunk strength, that is, but general fitness.¹

Studies show that incorporating planks into the training of athletes can reduce injury rates by making their bodies more resilient. It turns out that having strong, stable trunk muscles makes you more resistant to all the various forces acting on you during athletic activity.²

In short, planks are exercise, and exercise improves almost every health marker you can imagine. The thing about planks is that they appear to be a low intensity, easy exercise that most people never even consider doing. To the uninitiated, a plank might look like doing nothing at all.

Plank Variations

If you get bored of the traditional plank, there are other versions you can try.

Long Lever Plank

Instead of placing your elbows directly underneath your shoulders, place them several inches in front of your shoulders, thereby lengthening the lever and increasing the difficulty. Research shows that this increases activation of various trunk muscles.³ The more your elbows stray ahead of your shoulders, the harder it gets.

Side Plank

Do the plank on your side, supporting yourself with one hand placed on the ground and one edge of your foot wedged against the ground. Switch sides.

Contralateral Plank

Get in the traditional plank position, only support yourself contra laterally—either your left elbow and right foot touching or your right elbow and left foot touching.

Things to Remember

1. Don’t let your hips sag down to the ground. Sagging hips makes the exercise initially easier, but it’s not a plank and it defeats the purpose of the exercise.
2. Don’t look up! Look down at the ground. This is a good prompt for maintaining a neutral neck position.
3. Don’t go to failure. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank with proper technique.
4. Don’t overly arch your back. Keep that pelvis tucked.

Even if you never progress (or choose to progress) to the other plank variations, the basic plank, performed properly, will be sufficient for developing good core stability, strength, and overall resilience.

Got any more questions about planks? Drop them down below.

The post How to Do A Plank Properly appeared first on Mark’s Daily Apple.

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It’s been decades since Arnold Schwarzenegger stood on top of the fitness world as a dynastic Mr. Olympia. In the time since, he’s earned a Hollywood reputation as the famed “Terminator,” become the governor of the state of California, and generally morphed into a larger-than-life personality. However, even at the age of 75, he still knows what it takes to rip your body up in the gym.

On May 24, 2023, Schwarzenegger appeared in a video partnering with Men’s Health. The clip features the fitness legend dispensing a short arm workout, shoulder workout, and some of his favorite training secrets.

While working out at the famous Gold’s Gym in Venice Beach, CA, Schwarzenegger broke down an arms and shoulders routine typical of what he does every day.

“This is what I do every morning. I come in here [Gold’s Gym] and do 25 to 30 sets in a half an hour,” Schwarzenegger said. “In the old days we did 30 sets for shoulders. Now I do 15 sets.”

Arnold Schwarzenegger | Arm and Shoulder Workout May 2023

Here is an overview of both of Schwarzenegger’s arm and shoulder workouts:

Arm Workout

• Machine Preacher Curl: One set of 30 reps, four sets of 10-12 reps
• Machine Dip: One set of 30 reps, four sets of 10-12 reps

Shoulder Workout

• Machine Overhead Press: Five sets of 10-12 reps
• Machine Lateral Raise: Five sets of 10-12 reps
• Machine Rear Delt Fly: Five sets of 10-12 reps

Schwarzenegger explained he ends every set with a five-second hold on the last rep.

As for Schwarzenegger’s advice on a proper approach to training, he maintained it’s about consistent dedication and all the benefits that it can provide. Provided an athlete stays committed to their routine, Schwarzenegger says they’ll eventually see results. He told an anecdote about his peak fitness days to use as proof.

“When you train it is not just that your body gets pumped up and gets stimulated with blood but it’s also your mind and you have a much more positive kind of outlook on the day and on life when you’ve had a pump behind you,” Schwarzenegger started. “I was in good shape [in the 1980s]. I worked out two hours a day. Because after having had several heart surgeries and then having had surgeries on my shoulders and knees and all those kind of things, it’s important to protect my body and do therapy training at the same time. 

In other words, Schwarzenegger said not to overthink it and keep chugging along in the gym, no matter your adversity.

“If you want to go to the gym every day and do your bike ride, train every day, then you roll out of bed and you don’t think,” Schwarzenegger said. “The important thing is don’t think, just do.”

Featured image: Men’s Health on YouTube

The post Arnold Schwarzenegger Shares His Recent Killer Arm and Shoulder Workout  appeared first on Breaking Muscle.