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While he’s strong and powerful, Andrew Hause could probably not lift an actual house. Though, the mere idea that the powerlifter could even attempt such a seismic feat of strength is a nod to Hause’s reputation preceding him. He may have returned to add to his eye-popping rap sheet.

On July 16, 2023, Hause posted a video to his Instagram where he completed a back squat with wraps of 362.8 kilograms (800 pounds) for six reps on his second set. According to Hause, the training session was a personal record (PR). Instead of using a traditional barbell, Hause utilized a cambered bar which curved around his upper back and decreased the shoulder mobility needed to hold the bar in position. The athlete wore wrist wraps, knee sleeves, and a lifting belt during the milestone squats.

As a young powerlifter, Hause already has little to prove. The athlete burst onto the scene in 2022 with staggering displays of power, both in training and on the competitive platform. Some examples include a 467.8-kilogram (1031.4-pound) squat with wraps PR from a July 2022 training session and a raw deadlift PR of 420 kilograms (926 pounds) just about a week later.

While notching these astounding PRs, Hause would put the all-time World Record total with wraps in the 308-kilogram division in his crosshairs. He would smash that mark in late August 2022 with a 1,117.5-kilogram (2,463.6-pound) total with wraps at the 2022 World Raw Powerlifting Federation (WRPF) American Pro. Hause hasn’t competed since then, citing, in a separate Instagram post, undisclosed personal reasons that needed to be prioritized. The athlete was apparently on track to compete in an undisclosed competition in May 2023 but pulled out, likely for these same reasons.

In recent months, it seems Hause is back at his “world-destroying ways,” steadily sharing different updates on his training and overall progress in the gym, like his six-rep squat with wraps PR. A raw bench press set of 206.3 kilograms (455 pounds) for eight reps in June 2023 might stand out as another noteworthy footnote in Hause’s growing resume.

At the time of this writing, it’s unclear where or when Hause will compete next. All that seems definitive is that he’s back to refining his skills and talents in the gym. Based on his precedent, such a development could only be bad news for any of his competitive peers.

Featured image: @daspowerhause on Instagram

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The 2023 Vancouver Pro took place July 14-16, 2023, in Vancouver, Canada. It featured six divisions — Men’s Open, Classic Physique, Men’s Physique, Bikini, Figure, and Fitness — with each of the respective winners earning qualification for the 2023 Olympia this November in Orlando, FL. After changes to the Olympia qualification system, winning a contest outright is the only means of competing at the Olympia outside of past titles or a top-five finish in the most recent iteration.

The headline winner of the 2023 Vancouver Pro was arguably Hassan Mostafa, who emerged victorious in the Men’s Open class. Mostafa follows this victory after earning his first two career wins in the 2022 Orlando Pro and the 2022 Puerto Rico Pro. The athlete started 2023 by finishing as the Men’s Open runner-up in the 2023 Toronto Pro Supershow and the 2023 Orlando Pro. With the Vancouver Pro victory, Mostafa is slated to officially compete in the Olympia for the second time in his career, per his page on NPC News Online. The athlete previously came in 13th place in the Men’s Open division at the 2021 Olympia.

2023 Vancouver Pro Results

Including Mostafa, here are the respective winners of each of the five participating divisions at the 2023 Vancouver Pro.

Men’s Open

1. Hassan Mostafa
2. Stan de Longeaux
3. Nathan Spear 
4. Prince Boabang
5. Morgan MacDonald
6. Eiren Gauley

Classic Physique

1. John Le
2. Dylan Bursey
3. Robert Waterhouse
4. Isaac Baier
5. Adam Beveridge
6. Carl Gauthier
7. Anas Barahmeh
8. Narek Khachatryan
9. Billy Danh 
10. Jesse Strand

Men’s Physique

1. Jason Huynh
2. Mehdi Kabbadj
3. Drew Cullen
4. Chevy Phillips
5. Wagner Abreu
6. Patrick Asiedu
7. Xezekiel Afanou
8. Siegfried Ezeuko
9. Chuan-Yu Liu 
10. Eric Neal 

Fitness

1. Sara Kovach
2. Michelle Fredua-Mensah
3. Stephanie Jones
4. Jessica Ann Zehr
5. Noemie Champagne-Cloutier
6. Danielle DaCosta

Bikini 

1. Ashley Kaltwasser
2. Maxine Alexandra Somov 
3. Tianna Weymouth
4. Nikki Kiani 
5. Rhoda Allie 
6. Kateryna Kauffmann
7. Meggy Martin-Johnson
8. Gina Switzeny 
9. Jill E. Humphrey
10. Kristy Ann Keppel 

Figure

1. Gina Palma 
2. Autumn Cleveland 
3. Dalila Alegria
4. Peyton Dutcher
5. Paige Sabedra 
6. Lauren Martin-Stow
7. Rachel Shoemake 

The 2023 competitive bodybuilding season rolls on. The Vancouver Pro is a midsummer contest, but it is assuredly not the last opportunity for any prospective competitors to earn a place in the 2023 Olympia. On the near horizon, the 2023 Tampa Pro and the 2023 Texas Pro present themselves as the next major shots at bodybuilding glory.

Featured image: @hassan_mostafa92 on Instagram

The post 2023 Vancouver Pro Results — Hassan Mostafa Prevails appeared first on Breaking Muscle.

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Research of the Week

The destruction of the bison ruined Plains Indian nations who relied on them.

Short sleep nullifies the benefits of exercise.

Higher soil quality, higher state quality.

Cognitive function and firearms performance.

Eating more calcium and protein reduces falls and fractures in the elderly.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Wayne Altman

Primal Kitchen Podcast: Mark and Carrie Sisson on Self-Care Routines, Success, and Manifesting Your Best Life

Media, Schmedia

Humans were making pendants out of giant sloth bones at least 25,000 years ago.

This article on sunscreen, sunlight, and vitamin D is shockingly dishonest from the first paragraph.

Interesting Blog Posts

Fasting to improve endurance.

Social Notes

Very cool.

Turned 70.

Everything Else

High protein diets are good for many reasons.

Things I’m Up to and Interested In

Interesting: Drug decriminalization isn’t going so well in Portugal.

Future thinking: Could AI change our memories?

Can’t tell if this is serious: Microdosing alcohol.

Important: Allan Savory.

Worth a watch: Great talk from Feynman.

Question I’m Asking

What does aging mean to you?

Recipe Corner

• Greek sheet pan chicken.
• Hummus (to go with the previous dish).

Time Capsule

One year ago (Jul 8 – Jul 14)

• Is Technology Causing ADHD?—Is it?
• Ask a Health Coach: Eating Primal on Your Period—How’s it work?

Comment of the Week

“Of course I think positively of the future. There’s no other way to live, in my opinion.

I love my life. It’s not perfect, but it’s leagues far from shit and I enjoy the hell out of my wife, family, friends, hobbies, memories, etc.

I don’t believe in any religion. I think heaven and hell are here on earth. So act accordingly, goddammit. ?

Also, live long and drop dead, am I right?“

-Sounds good.

The post New and Noteworthy: What I Read This Week—Edition 230 appeared first on Mark’s Daily Apple.

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One of my missions is to get more people enjoying the great outdoors without fearing the sun. We should respect the sun, sure. Sunlight is a powerful agent that, like so many enjoyable and beneficial things in life, can become harmful in excessive doses. But the sun is also a great life force, powering every living thing on the surface of this planet.

As you may know, I’m not a huge fan of sunscreen. I just don’t think it’s all that necessary. If you’ve had enough sun for one day, and you’re worried about burning up, using physical barriers like shirts, hats, umbrellas, and shade trees to impede the sunlight is my preferred course of action.

Our ancestors used various methods to protect themselves from blistering sun rays,¹ but modern sunscreens were only invented in the last century. Since then people have become obsessed, with the encouragement of doctors, to slather their skin with powerful chemicals every two hours to avoid even a whiff of color, even as deadly skin cancer rates have risen since the mid-twentieth century.²

So no, I’m not on the side of Big Sunscreen. I certainly avoid the chemical compounds that most commercial sunscreens contain. These chemicals act as carcinogens, at least in animal models, and harm the oceans’ ecosystems.

Still, in the event that the only thing standing between you and a second-degree sunburn is the application of some sunscreen, that’s an obvious choice. You should always opt for safer sunscreen ingredients, though. That’s what we’re talking about today.

How Does Sunscreen Work?

Mineral vs. chemical sunscreen

The sunscreens you’ll see on your supermarket or pharmacy shelves work in one of two ways.

Chemical sunscreens contain chemicals that are absorbed into the skin. When UVA and UVB rays hit the skin, they react with these chemicals and dissipate as heat. Common chemical sunscreen active ingredients are oxybenzone, avobenzone, octocrylene, octisalate, and homosalate.

Mineral sunscreens sit on top of the skin and provide a barrier using zinc oxide or titanium dioxide to block UVA and UVB rays from penetrating the skin. That’s why these are also called physical sunscreens.

Pros and cons of chemical sunscreens (mostly cons)

The only good thing I have to say about chemical sunscreens is ease of use. They go on smoothly and are usually clear on the skin. That’s not enough to weigh all the cons in my book.

Con: endocrine disrupting UV filters

Most of your typical commercial sunscreens use chemical UV filters like benzophenone and oxybenzone that in addition to blocking UV possess a hidden feature: endocrine (hormone) disruption.

Certain forms of benzophenone, for example, inhibit the action of thyroid peroxidase, an enzyme necessary for the production of thyroid hormone.³ Another study showed that applying sunscreen containing benzophenone-2 for five days lowered T4 and T3 thyroid hormones in rats.⁴
Other researchers applied a UV filter called octyl-methoxycinnamate to rat skin and found that amounts typically present in sunscreen were enough to disrupt hormonal function and exert other, non-endocrine health effects.⁵

That might not be a problem if UV filters in sunscreen weren’t designed to be absorbed into the skin, and therefore the body, but they are. The only way the chemical sunscreens work is if they are absorbed into the skin—and into systemic circulation. Two studies in 2019⁶ and 2020⁷ demonstrated that common chemical sunscreen ingredients are readily absorbed into the body. More worryingly, even after a single application, these chemicals were present at levels higher than the FDA’s limit for requiring additional safety testing.

Con: imbalanced UV protection

Another downside of chemical sunscreens is that they’re selective screeners. They tend to block UVB while allowing UVA passage.^{8 9}

UVB rays penetrate the epidermis, the upper layers of our skin, and trigger vitamin D production. UVA rays, on the other hand, penetrate more deeply into the basal section of the dermis, which is where most skin cancer develops. Excessive UVA exposure is also associated with wrinkling, immune suppression, oxidative stress, and related aging. Research shows that concurrent exposure to UVB actually serves to counteract skin damage and inflammation from UVA. We need both together. Blocking one while exposing our skin to the other is a recipe for danger.

Con: environmental concerns

There’s clear evidence that chemical sunscreen ingredients are damaging to coral reefs and sea life.¹⁰ This is such a concern that Hawaii, the U.S. Virgin Islands, Aruba, and other countries have banned chemical sunscreens in their waters. Only mineral sunscreens are allowed. Other regions are sure to follow suit, so if you have a seaside vacation planned, look for non-chemical sunscreens with the Protect Land + Sea Certification seal.

Pros and cons of mineral sunscreens (mostly pros)

Physical sunscreens contain either zinc oxide or titanium dioxide. These are the only sunscreen active ingredients recognized as safe by the FDA. The active ingredients in chemical sunscreens are permitted for use by the FDA, but as of 2019, the agency admits that there isn’t enough evidence to give them the GRASE (generally regarded as safe and effective) stamp of approval.¹¹ Yikes.

Mineral sunscreens are also broad spectrum: they block both UVA and UVB. Because they don’t dissipate UV rays as heat, they are better for people with skin conditions that can be exacerbated by heat. They’re generally less irritating for those with sensitive skin, too.

The biggest con to physical sunscreens is that they can be unsightly because they don’t absorb into your skin, often leaving a ghostly white cast that people don’t like. On the plus side, if you can see the sunscreen on your skin, you know it’s still working, unlike chemical sunscreens that may rub or wash off without you noticing. Manufacturers have also started to develop better formulations, including clear and tinted versions that are better suited for darker skin tones.

Physical sunscreen in nanoparticle form does rub in, but there’s conflicting evidence about the degree to which it’s absorbed and whether it matters from a health perspective. I wouldn’t want to inhale them in any case.

Zinc oxide and titanium dioxide nanoparticles are also not considered reef safe, so read labels carefully if you’re headed to the beach. Choose mineral sunscreens with regular, non-nano, active ingredients.

Sunscreen ingredients to avoid

Look at both the active and inactive ingredients lists on the back of the bottle or tube. If you see any of these, just say no.

• Oxybenzone
• Avobenzone
• Octocrylene
• Benzophenone
• Homosalate
• Octisalate
• Octinoxate
• Cinoxate
• Dioxybenzone
• Ensulizole
• Meradimate
• Padimate O
• Sulisobenzone

PABA (aminobenzoic acid) and trolamine salicylate have been banned by the FDA, but you might see them in sunscreens if you’re traveling internationally. Strictly avoid these.

There are two other ingredient categories to avoid:

Parabens

Parabens are ubiquitous preservatives used in cosmetic and skincare products, including sunscreens. They show up in our urine because humans can readily absorb parabens from topical application.¹² Although the health effects haven’t been explicitly proven, human studies suggest a link between urinary paraben levels and certain health conditions, such as sensitivities to airborne and food allergies,¹³ elevated stress hormones in pregnant mothers and their newborn children (who, by the way, are showing up with parabens in their first urine!),¹⁴ and DNA damage to sperm.¹⁵

Retinols

Vitamin A in the diet is protective against sun damage, so manufacturers figured they’d start putting it in topical sunscreens. Except a 2012 study in hairless mice found that applying retinyl palmitate to bare skin and exposing it to UV increased tumor incidence and skin damage.¹⁶ Now, humans aren’t hairless mice, and the results from the 2012 paper may not apply to us. But even if retinyl palmitate isn’t carcinogenic, it’s useless. Avoid sunscreens containing retinyl palmitate, retinol, or vitamin A just to be safe.

Sunscreen Best Practices

Here’s what I recommend when it comes to enjoying the benefits of the sun while also protecting yourself against the harms of overexposure.

1. Use sunscreen alternatives first.

Given the option, I’ll always go for hats, clothing, and shade first when I feel myself baking. Lightweight wool garments are surprisingly suited to warm and cold environments alike and provide good sun protection.

2. Opt for zinc oxide or titanium dioxide sunscreens.

SPF 30 is probably as high as you need. There’s no harm in going up to SPF 50, but there’s also no benefit to going higher.

3. Apply wisely.

Don’t forget the backs of your hands, tops of your ears, and your part or areas of thinning hair if you’re not wearing a hat. Mineral sunscreens generally have good staying power, but reapply as needed.

4. Toss expired sunscreen.

The active ingredients can break down, and there’s no point in dousing yourself with stuff that isn’t even effective.

5. Don’t neglect the inside-out factors.

Sun protection isn’t just a surface-level issue. It’s always good to be proactive and to take steps to make your body more resilient against any potential damage. Consuming a Primal diet rich in antioxidants bolsters your skin’s ability to fight free radical formation.

I hear all the time from folks who go Primal and find themselves less prone to sunburns than they were before. I can’t say for sure what’s going on here, but my hunch is that it has something to do with the link between chronic inflammation and skin damage.¹⁷ A healthy Primal lifestyle probably factors in here, too. Our ability to repair UV-derived damage depends on a well-functioning circadian rhythm.¹⁸ Sleeping well and maintaining a good eating schedule both entrain your circadian rhythm appropriately.

Whatever it is, I’ve seen it often enough to believe that there’s something to this phenomenon. I spend tons of time in the sun and know for a fact that I am less likely to burn now than I was when I was younger. I’m still smart about my sun exposure. No hubris here. I know that in a battle of me versus one of the most powerful forces in the universe, I’m no match when it comes down to it.

But I also don’t fear the sun like it seems so many medical agencies and doctors want me to. I want all the vitamin D I can get. I rely on time outside on my bike or paddle board, hiking with Carrie, or just reading poolside to balance the unavoidable stresses of modern life. The sun recharges me, and I have no intention of avoiding it.

What about you? What steps do you take to make sure your fun in the sun doesn’t leave you burned?

The post How Does Sunscreen Work, and Should You Use It? appeared first on Mark’s Daily Apple.

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We’re all supposed to eat a “healthy diet,” but what does that really mean? Off the bat, you probably think getting enough about protein and fatty acids (notably the vital omega-3s), plus important vitamins and minerals. But there’s also the less obvious: things like prebiotics and, the topic of today’s post, antioxidants.

Antioxidants, as I’ve discussed previously, defend the body from free radical damage. Free radicals are unstable molecules that knock around, pillaging electrons from other molecules and causing DNA damage and oxidative stress. When free radicals run amok, the damage they cause contributes to premature aging and chronic diseases.

Antioxidants’ job is to limit free radical formation and neutralize them when their numbers become too great. Plant and animal foods deliver important antioxidant vitamins, minerals, flavonoids, carotenoids, and other substances that the body can’t produce itself. To cover your antioxidant bases, since there’s no way to avoid free radicals, here are some antioxidant-rich foods to include in your diet.

How Do You Measure Antioxidant Levels in Foods?

Certain antioxidants are fairly easy to quantify. You can use any food tracking app to look up the amounts of antioxidant vitamins A, C, and E you consume in a day.

Others, like antioxidant enzymes, are considerably more complicated. Scientists have devised various methods of measuring the total antioxidant capacity of food. You have your crocin bleaching assay (CBA), trolox equivalent antioxidant capacity (TEAC), total oxyradical scavenging capacity assay (TOSC), ferric reducing antioxidant potential (FRAP), DPPH assay, and many more.¹⁹ Don’t worry, there won’t be a quiz later.

The most well-known antioxidant index is the ORAC score. ORAC, or oxygen radical absorbance capacity, was developed by scientists at the National Institute on Aging in 1992. Despite its popularity, the USDA renounced ORAC in 2012, on the grounds that ORAC doesn’t necessarily predict how much antioxidant activity happens in the body and to discourage supplement manufacturers from making strong claims about the power of their antioxidant formulations.

Nevertheless, researchers continue to use ORAC, and it remains the best way for the average person to look up which foods have relatively higher or lower antioxidant content. Don’t get too hung up the numbers, though. The question of whether these foods actually supercharge your body’s ability to fight free radicals is still up for debate. A lot of factors probably go into it, including how much of these compounds you absorb and the freshness of the food you consume.

As I see it, the best reason to consider antioxidant values is that you’ll probably end up revisiting some otherwise nutritious foods you might not be eating already. The foods that tend to score highly on antioxidant metrics are also ones that are widely considered healthy by other standards—colorful vegetables and fruits, organ meat, seafood.

Super Food List: High-Antioxidant Foods

Plant foods high in antioxidants

Plant foods tend to be higher in antioxidants than animal products, though the latter are still important for checking certain antioxidant boxes. “Eating the rainbow” will net you a good spectrum of vitamins, minerals, and other antioxidants. You can also intentionally add high-antioxidant foods in the mix.

Here are 12 plant-based foods and beverages that can boost your antioxidant intake (based on a combination of ORAC and FRAP scores):

1. Berries
2. Coffee
3. Chocolate (the darker the better)
4. Chia seeds
5. Artichokes
6. Plums and prunes
7. Pistachios
8. Pomegranate
9. Figs
10. Kalamata olives
11. Kale
12. Green tea

If you’re lucky enough to have dog rose berries or rowanberry in your area, definitely include those as well.

Animal foods high in antioxidants

On an absolute basis, the antioxidant capacity of these foods is lower than the plant foods above. However, these animal foods are among the best sources of the trace minerals copper, selenium, iron, manganese, and zinc, plus other antioxidants like lutein that are crucial pieces of the body’s antioxidant defense system.

1. Liver
2. Oysters
3. Salmon
4. Crab
5. Lamb
6. Beef
7. Eggs
8. Mussels
9. Tuna
10. Sardines

What say you? Do you think about antioxidants when putting together your meal plan, or is that not really a consideration for you? What are your favorite high-antioxidant foods?

The post High-Antioxidant Foods appeared first on Mark’s Daily Apple.

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On July 13, 2023, strongman Pavlo Nakonechnyy shared an Instagram video of himself completing a 200-kilogram (440.9-pound) bench press for seven reps during a training session. According to the caption of Nakonechnyy’s post, the session is part of the Ukrainian athlete’s ongoing preparation for the 2023 Shaw Classic (SC). The competition is scheduled for August 19-20, 2023, in Loveland, CO. American athlete Trey Mitchell is the two-time defending SC champion (2021-2022).

In a stacked SC field featuring Mitchell and various World’s Strongest Man (WSM) champions like Mitchell Hooper (reigning, 2023), Tom Stoltman (2021-2022), Oleksii Novikov (2020), and the contest’s eponymous competitor, Brian Shaw (2011, 2013, 2015-2016), the 26-year-old Nakonechnyy still figures to be a dark horse contender for the title. Winning an event like the Bench Press — its presence in the 2023 SC event catalog is why Nakonechnyy is polishing it up — would go a long way toward his chances.

As an athlete still relatively young in a strongman context, Nakonechnyy put himself on the map when he won the 2022 Giants Live World Open (GLWO) title. Nakonechnyy’s triumph was notable given that he beat other notable strongman superstars like Hooper, Novikov, and 2023 Giants Live Strongman Classic (GLSC) champion Evan Singleton. However, a knee injury suffered at the 2023 Arnold Strongman Classic (ASC) robbed Nakonechnyy of the opportunity to build on his success with two major contests from the 2023 strongman season. At the time of this writing, it is still unclear what the extent and nature of Nakonechnyy’s injury was.

Rather than make his respective debuts at the 2023 Europe’s Strongest Man (ESM) and the 2023 WSM, Nakonechnyy was forced to withdraw from both competitions and take the time to recuperate to full strength. After a recent third-place podium appearance at the 2023 Pahlavon Mahmud Strongman Grand Prix (PMSGP), it seems Nakonechnyy is prepared to raise his profile again in a contest with a bigger reputation like the 2023 SC.

Here’s an overview of the current 2023 SC roster and the complete list of competitors Nakonechnyy will have to overcome in his debut at the contest:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

According to his resume on Strongman Archives, Nakonechnyy has typically fared well in competition debuts during his young career. In seven first-time appearances at respective strongman contests, including his win at the 2022 GLWO, Nakonechnyy can boast six top-five finishes. Such a precedent could bode well for the athlete at the 2023 SC.

In a competition loaded with superstars like the 2023 SC, Nakonechnyy faces a tall order to make a mark. If he is indeed back to all cylinders firing, a Colorado success story for this youthful Ukrainian dynamo probably shouldn’t be viewed as a surprise.

Featured image: @pavlo_nakonechnyy on Instagram

The post Pavlo Nakonechnyy Bench Presses 200 Kilograms (440.9 Pounds) for 7 Reps in Shaw Classic Prep appeared first on Breaking Muscle.

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If you’re creating a personal workout space, one of the best pieces of home gym equipment to buy is a barbell. The barbell is very versatile because you can train the entire body with just that and weight plates. But as basic as a barbell is, it can also be quite the investment, and you want to get the biggest return on that investment by choosing the right barbell for your particular type of training. There are also so many different types of barbells that serve different needs, and figuring all of that out may be overwhelming.

We’ve done the hard work already and found the best of the best on the market, and we’re sharing our choices as well as our reasons for making these picks here. What’s the best barbell for squats and deadlifts? What should you get if you’re a beginner? You’re about to learn a lot about different barbells so you can make the best choice possible and set yourself up for training success.

Our Top Picks for the Best Barbells

• Best Barbell for Powerlifting: REP Fitness Deep Knurl Power Bar EX
• Best Barbell for Women: Rogue Fitness Bella Bar
• Best Barbell on Amazon: CAP Barbell The Beast
• Best Budget Barbell: Titan Fitness Elite Series Power Barbell
• Best CrossFit Barbell: Rogue Fitness Ohio Bar
• Best Multi-Purpose Barbell: PRx Men’s Olympic Elite Bar
• Best Olympic Barbell: Eleiko IWF Weightlifting Competition Bar
• Best Specialty Barbell: Kabuki Strength Transformer Bar

Best Barbell for Powerlifting: REP Fitness Deep Knurl Power Bar EX

REP Fitness Deep Knurl Power Bar EX

• Material: Stainless steel
• Weight: 20 kilograms (44 pounds)
• Weight capacity: 680.2 kilograms (1,500 pounds)
• Tensile strength: 200 KSI
• Loadable sleeve length: 16.5 inches
• Knurling: Aggressive
• Warranty: Limited lifetime

Check Price

Pros

• IPF knurl markings
• High oxidation resistance
• Deep but comfortable knurling
• Very high weight capacity

Cons

• Bushings instead of bearings
• Only available in one color
• Packaging may be damaged

This barbell by REP Fitness is a go-to for many powerlifters because it meets the standards of the International Powerlifting Federation (IPF). It’s made of stainless steel, which will hold up well against corrosion and can be used indoors or outside. The deep knurling is enough to keep the bar in your hands and on your back, but it won’t be painful or uncomfortable if you haven’t yet built up calluses on your hands.

However, the REP Fitness Stainless Steel Power Bar may not be the best option for those new to training because there are dual rings on the knurling. This could potentially confuse beginners because they won’t know which ring to use for various lifts, such as snatches (for which many lifters use the outer knurl ring) versus a bench press (during which you can’t grip the bar outside the inner knurl ring if you want the lift to be considered a good lift in a powerlifting competition).

Best Barbell for Women: Rogue Fitness Bella Bar

Rogue Fitness Bella Bar 2.0

• Material: Steel
• Weight: 15 kilograms (33 pounds)
• Weight capacity: Not listed
• Tensile strength: 190,000 PSI
• Loadable sleeve length: 13 inches
• Knurling: Standard
• Warranty: Construction

Check Price

Pros

• Available in multiple finishes
• High tensile strength
• Multi-purpose bar

Cons

• Certain finishes may fade quickly
• No center knurl
• Short sleeve length

Women who compete in various strength sports such as CrossFit could get a lot of good use out of the Rogue Fitness Bella Bar because it’s similar to those used in competitions. It weighs 15 kilograms (33 pounds), is 79 inches long, and has a 25-millimeter diameter, as opposed to most Olympic barbells that weigh 20 kilograms (44 pounds), are 87 inches long, and have a 28- to 30-millimeter diameter. The smaller diameter makes it easier to use for women, who typically have smaller hands than men, and newer lifters, who tend to have a weak grip.

The Bella bar has multiple knurl markings because it can also be used for powerlifting, Olympic weightlifting, and general strength training. It spins very well, so you can curl or clean with smooth motions and no resistance to spinning.

The bar is very well constructed, but if you use the black zinc barbell outside often, the color of the finish may fade. The good news is that if you choose to train outside, other colors and finishes are available that are more durable — like Cerakote and e-coat — so it can still look as well as it performs.

RELATED: Best Adjustable Dumbbells for Home Gyms

Best Barbell on Amazon: CAP Barbell The Beast

Cap Barbell The Beast

• Material: Alloy steel
• Weight: 20 kilograms (44 pounds)
• Weight capacity: 544 kilograms (1,200 pounds)
• Tensile strength: 110,000 PSI
• Loadable sleeve length: 15 inches
• Knurling: Diamond (no center knurl)
• Warranty: 30 days

Check Price

Pros

• High weight capacity
• Black phosphate finish
• Will accommodate all Olympic plates

Cons

• No center knurl
• Short return warranty
• Shorter sleeve length than other bars

Amazon is one of the first places people go to buy fitness equipment. The Beast by CAP Barbell is a solid choice to consider if your home gym needs a basic barbell to start with. It has bushings on the inside of the sleeve instead of bearings, but even though bushings tend to rotate more slowly than bearings, the barbell’s sleeves still spin well. It can be used for dynamic movements such as the clean and jerk or snatch in Olympic weightlifting or static exercises like squats and deadlifts for powerlifting.

It’s a strong bar as well for new powerlifters who want something less expensive. There is no knurling in the center, which can help determine if the barbell is center and keep it on the back for exercises such as squats, but this is still a reliable barbell that can help you learn how to train. The black finish makes it look nice as well.

Best Budget Barbell: Titan Fitness Elite Series Power Barbell

Titan Fitness Elite Series Power Barbell

• Material: Steel with chrome
• Weight: 20 kilograms
• Weight capacity: 907 kilograms (2,000 pounds)
• Tensile strength: 220,000 PSI
• Loadable sleeve length: 16.25 inches
• Knurling: Aggressive
• Warranty: One year

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Pros

• Chrome finish
• Budget-friendly
• Two- or three-year warranties available

Cons

• No dual knurling
• Only one color available

The Titan Fitness Elite Series Power Barbell is a very budget-friendly choice that can be used as a powerlifting barbell, for bodybuilding purposes, or for general training. It’s meant to hold as much as 2,000 pounds, so it will hold up to the most intense workouts you can put it through.

There are no dual markings, and the knurling is quite aggressive. It wouldn’t be optimal as an Olympic weightlifting or CrossFit bar, as the knurling can be uncomfortable on the hands during dynamic exercises, but it can be used with any other fitness discipline.

Best CrossFit Barbell: Rogue Fitness Ohio Barbell

Rogue Fitness Ohio Bar

• Comes with a lifetime guarantee against bending
• Weighs 20 kilograms (about 44 pounds) and has a 28.5-millimeter diameter
• 16.4-inch loadable sleeve length
• Dual knurl rings and no center knurl

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Pros

• Good whip
• Comfortable knurling with dual marks
• Lifetime warranty

Cons

• No 15-kilogram option
• Bronze bushings instead of bearings
• No steel or chrome finish option

The Rogue Ohio Bar is made in the USA and comes in multiple finishes, such as Cerakote, black oxide, or black zinc. Cerakote and black zinc are known to be rust-resistant, and they can protect the barbell. Black oxide can make the bar feel more comfortable on the knurling, though the finish tends to fade quickly.

Many people consider the Ohio barbell one of the best on the market because of its strength, whip, and comfort for trainees of all levels, and it’s used in many CrossFit competitions. It can be used as a weightlifting barbell or for heavy power training. It doesn’t have aggressive knurling, but it isn’t likely to slip out of your hands. This barbell is suitable for all levels of training and could be the only barbell you buy for quite some time.

RELATED: Best Kettlebells for CrossFit, Beginners, and More

Best Multi-Purpose Barbell: PRx Men’s Olympic Elite Bar

PRx Men’s Olympic Elite Bar

• Material: Alloy steel with bright or black finish
• Weight: 20 kilograms (44 pounds)
• Weight capacity: 907 kilograms (2,000 pounds)
• Tensile strength: 190,000 PSI
• Loadable sleeve length: 16.25 inches
• Knurling: Light/medium
• Warranty: Lifetime

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Pros

• Very durable
• Holds a lot of weight
• Self-lubricating bushings
• Bright zinc and black zinc finishes available

Cons

• Plates may not fit flush on sleeves
• No center knurl
• Light knurling

The PRx Men’s Olympic Barbell is a high-quality bar that will support lifters on everything from cleans to bicep curls. It will be a great addition to a garage gym or a commercial health club. The light to medium knurling pattern is great for beginners, but advanced trainees may want to use chalk to keep it in their hands if they plan on using it for heavy lifts. The self-lubricating bushings have been infused with oil, so they don’t need a lot of maintenance.

The barbell is available in two finishes: bright zinc and black zinc. The pressed bright zinc finish provides better rust resistance and gives the barbell a hard chrome look, while the black finish could be a good choice for those training only indoors.

Best Olympic Barbell: Eleiko IWF Weightlifting Competition Bar

Eleiko IWF Weightlifting Competition Bar

• Material: Swedish steel
• Weight: 20 kilograms (44 pounds)
• Weight capacity: Unknown
• Tensile strength: 215,000 PSI
• Loadable sleeve length: 16.3 inches
• Knurling: Aggressive
• Warranty: Lifetime

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Pros

• Eight needle bearings
• Great choice for Olympic lifting
• 28-millimeter shaft diameter

Cons

• Not budget friendly
• Aggressive knurling may not suit beginners
• Not suitable for other strength sports

The Eleiko IWF Weightlifting Competition bar is considered the premiere Olympic weightlifting bar. It’s specifically made for professional and top amateur Olympic lifters. It will hold as much weight as you can load on it, and the bearings provide a great spin. The whip this barbell provides can help lifters transition from the floor to the shoulders before beginning the jerk.

However, this is an expensive barbell because it’s certified by the International Weightlifting Federation (IWF). If you’re not training in the Olympic lifts or if you are working on a budget for your home gym, this won’t be the barbell for you.

Best Specialty Barbell: Kabuki Strength Transformer Bar

Kabuki Transformer Bar

• Material: Steel with foam padding
• Weight: 25 kilograms (55 pounds)
• Weight capacity: 544 kilograms (1,200 pounds)
• Tensile strength: Not listed
• Loadable sleeve length: 15.75 inches
• Knurling: None
• Warranty: Lifetime with conditions

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Pros

• 24 different positions available
• Pop pin for easy changes
• Thick padding for comfort

Cons

• Can only be used for squats
• Finish will fade sooner
• Stickers on brackets instead of paint

Specialty bars are barbells that are made for specific purposes. Examples may include the trap bar, EZ-curl bar, and safety squat bar. The Transformer Bar is an advanced version of the safety squat bar that allows you to perform multiple squat variations with one barbell. You can simply pull the pin and move it up or down to any of the available holes on both sides, and it’s like you’re performing a whole different version of this basic leg exercise. A lower setting can be a substitute for a traditional safety squat bar while a higher setting may make it feel more like a hip hinge. There is even a setting that can simulate a front squat. It will also fit in any squat rack as a traditional barbell would.

With the Transformer Bar, you also hold the handles in the front, which can help with shoulder issues. The padding will provide the comfort you need to squat without neck or upper back pain. This is a squat-only barbell and beginners with limited budgets may not have a need for it. Kabuki Strength suggests beginners can use it as well, but having a base knowledge of how to squat with a traditional barbell before moving up to a bar like this. However, advanced trainees can enjoy this one for a long time to come.

How We Chose the Best Barbells

Fitness enthusiasts choose barbells based on factors such as how they will be used, price, level of training, and how long they could last. A beginner would have no need to spend a lot of money on a bar for Olympic lifting just like a bodybuilder may not get as much out of a simple, basic version. The best barbell is going to be the one that best suits the owner’s personal needs.

Those were the factors considered in comprising this list as well. Everything from specs to the reputation of the company to the level of the trainee that would be using it are all factored in when putting together lists of quality home fitness equipment. The details are what make the barbell valuable to its owner, and we considered as many of them as possible.

Benefits of Training With a Barbell

A barbell can help you achieve any and all of your fitness goals. Barbell training can serve as a foundation of your overall fitness program. Lifters of all ages and experience can use barbells to get bigger, leaner, stronger, or faster. Barbells are more versatile than machines as well, plus they take up less space. Beyond that, they can serve athletes and beginners alike in multiple ways:

• Improved coordination
• Strength gains
• Overall health
• Improved stabilization and core strength

How To Take Care of a Barbell

A barbell is an investment, and you should pay attention to detail when it comes to taking care of it. That includes cleaning it regularly by wiping it down with basic soap and a cloth. You can also use a simple plastic or brass wire brush to get the chalk out of the grooves of the knurling. Doing this can also help prevent rust, which can negatively impact the life of your barbell.

What To Look For When Buying a Barbell

Buying a barbell shouldn’t be too difficult, but there are several components that should be considered. In order to purchase the best barbell for your personal training needs, think about the type of lifting you’ll be doing as well as the versatility of the bar itself. Also, are you the only person training or will multiple people be using it? Once you know those answers, consider the following factors as well.

Type of Barbell

The type of bar you want to use is important. Most barbells are made of steel, but some of them have different finishes that make them look better. Consider the climate you’re training in when looking for a training bar. If you plan on buying a barbell for outdoor training, or you will be using it in a humid garage or basement, then one with a color finish may not be the best choice because the elements can cause the coating to fade. You’ll want something with a steel or chrome finish. If you’re going to be using a barbell indoors exclusively that is climate controlled, then you can look at colors or specific finishes.

Bushings vs. Bearings

Bushings and bearings help the sleeve of the barbell spin as it’s moving so it can provide comfort for your wrists and elbows. Most barbells have bushings in them that are made of bronze, but some have bearings in them that maximize spin. If you’re going to be doing a lot of Olympic lifts and curls, then you may want to lean toward a bar that has high-quality bearings in them. If bushings are the way you need to go, bronze bushings that are self-lubricating will serve you well.

Weight Capacity

Most quality barbells are going to have a high weight capacity that you’re not likely to max out unless you’re training for world records. The weight capacity helps ensure that you won’t have to worry about the barbell bending permanently. Most bars have a capacity of over 1,000 pounds, while some have as much as 1,500 pounds.

Tensile Strength

Another way that companies promote the strength of their barbells is to share tensile strength, or the breaking point. If you see a tensile strength of 190,000 PSI, that means it would take over 190,000 pounds per square inch to break that barbell into two. Clearly, the higher the tensile strength, the better. Most high-end barbells will have a tensile strength of 190,000 PSI or more.

Spin

Olympic barbells are supposed to spin, which is why the bearings or bushings are so important. If you’re training in CrossFit or Olympic lifting, where the bar will be moving intensely and changing positions throughout the lift, then you want a barbell that will spin very smoothly. If you’re a powerlifter or training for general fitness, with movements that are straight up and down, then this may not be as high of a priority.

Whip

The whip refers to the slight bend, or flex, in the barbell when you’re pulling or lifting it up. Powerlifters may want a barbell with a decent whip to help them when performing the deadlift. A women’s barbell may not have as much whip as the men’s version because women might not use as much weight when it comes to the super heavy lifts, but if you train for strength, a barbell with a good whip can be a game changer.

Knurling

Knurling is the grip on the shaft of the barbell. It helps the trainee hold the weight comfortably or prevent the barbell from slipping. The less aggressive the knurling, the more comfortable it may be. Lifters that are training with heavy weights may want more aggressive knurling so it doesn’t slip out of their hands. Most barbells have medium knurling, which is about the middle ground.

Diameter

There are two diameters of a barbell to consider: the shaft diameter and the sleeve diameter. The shaft is where you hold the bar, and it should be a size that can fit in the hand without you having to sacrifice grip. Most barbells have a 28- to 32-millimeter diameter, and women’s barbells are generally 25 millimeters.

The sleeve is where the weight plates go. Standard barbells have one-inch diameters while Olympic bars have 1.9- to two-inch diameters. Standard barbells won’t support as much weight as Olympic versions, which is why there are no standard bars on this list. In any event, you should make sure the barbell will support your weights before placing the order.

Warranty

It’s never fun to buy something and have to return it. It does happen, and that is why the company’s warranty matters. Some companies have a period of time that you can get your money back, but they will replace the barbell if you deal with damage that you shouldn’t have to, such as a bushing or bolt inside the sleeve breaking. Companies have their warranties on their sites, and you should look them over before hitting that order button.

Final Thoughts

A barbell may be a simple training tool, but it’s not easy to pick the best one for your home gym. A versatile barbell that can help you train in multiple disciplines can be a great asset. If you are focusing on a single form of training such as powerlifting or Olympic lifting, a barbell built for your sport can help maximize your potential.

This guide could help you find a quality barbell that is within your budget, serves your training needs, and helps you achieve your goals. We feel these barbells are the best of the best on the market, and they would be great to have on your power rack. Choosing the right barbell and taking proper care of it can go a long way in enhancing your home gym experience.

FAQs

The post Best Barbells for Powerlifting, CrossFit, Olympic Weightlifting, and More appeared first on Breaking Muscle.

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To start a bodybuilding dynasty, an athlete must be meticulous about every aspect of their training. As the reigning four-time Classic Physique Olympia champion (2019-2022), Chris Bumstead has undoubtedly locked his specific process down to a tee. With the athlete looking to add to his trophy case at this November’s Mr. Olympia, he recently offered clarity on an underrated aspect of his preparation — his recovery.

On July 10, 2023, YouTuber Chris Williamson shared an in-depth, two-hour-plus interview with Bumstead on his channel. The discussion covered a wide variety of subjects but most notably centered on how Bumstead fluctuates his all-important recovery process throughout the calendar year. Bumstead breaks down part of his consistent morning routine starting at 45:36, his thoughts on adequate recovery starting at 1:00:32, and a “champion mentality” beginning at 19:18 in the below video.

Even while accommodating a busy schedule that comes packaged with being a prolific bodybuilder, Bumstead maintained he tries to keep a few constants in his general morning routine. For one, cardio and breath work seem to be central focuses throughout the year. While Bumstead said he’d make slight adjustments here and there as they come, consistency is the name of the game for an athlete who wants to keep his Classic Physique throne.

A general set regimen seems to serve him well.

“Prep evolves, I’m very fluid,” Bumstead explained. My routines, depends on the time of the year, it’s just wherever I feel natural. I just kind of flow into that state … but in prep, I’ll wake up in the morning and usually do my breath work thing because I get sucked into that. At first I tried to do it for the mental health aspects and now it’s just to oxygenate my body before waking up doing cardio. After that I’ll usually sauna, cold tub, or combine it. Then cardio will be higher at that point and then I’ll go shower and eat.”

When it comes to optimizing his training and preparing his body for peak performance, Bumstead said he isn’t reinventing the wheel. Per the athlete, maximizing one’s output is about getting enough proper sleep no matter what, regardless of potential changes to one’s circadian rhythm.

“Sleep is probably the No. 1 thing,” Bumstead explained. “Whether it’s brain health, aging, or just high performance, sleep is one of the most important aspects anyone can have. You lose any bit of sleep you’re used to and your body just suffers more than you can even understand.” 

Bumstead also clarified that it’s essential to understand one’s personal training limitations.

At a certain point, going 100 miles per hour in the gym throughout the week might produce diminished returns. According to Bumstead, allowing the body appropriate rest and time away from dumbbells and barbells is just as important as regularly working out.

“At a point in my career when I was 21, I started to get more injuries, like adrenal fatigue almost, I trained six to seven days a week for three hours,” Bumstead said. “I felt like I needed to tone it back a bit … I noticed as I was pulling away from volume I actually started to progress more and feel better. Allowing myself to have more time to recover made me stronger.”

Beyond trying to win at all costs, Bumstead offered sound advice about success that could extend beyond the bodybuilding sphere. According to the superstar, he’s turned himself into a winner by wanting to triumph and accepting that sometimes he won’t always have ideal circumstances. Sometimes, he might be having a bad day, or he might not be feeling great.

In these moments, he chooses to plug away and work hard anyway.

This mentality of focusing despite any adversity might genuinely set Bumstead apart from his peers.

“… It’s accepting these fears, doubts I have, and everything that goes through my mind but regardless of that not quitting and not giving up on myself,” Bumstead said. “No matter how hard the time or what I’m going through, I’m still going to put in the same work regardless of how I feel. That’s a champion mentality.”

Featured image: @cbum on Instagram

The post Chris Bumstead Describes His Training Recovery Process appeared first on Breaking Muscle.

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No doubt, summer arrives with its own rhythm, its own demands, and its own kind of freedom. Summer is an invitation to revitalize, rejuvenate, and redefine your fitness routine. As the mercury soars, the conventional gym walls might feel more like a prison cell than ever before. So, how about we shake things up a bit? Let’s break away from the conventional and immerse ourselves in a summer fitness experience like no other. Brace yourself for an exhilarating journey to the best shape of your life.

Here are my 6 basic principles for proper summer fitness.

Train Outside

You can certainly train in the gym during summer. I do a lot of my training in the gym, indoors, throughout all seasons. But gym training isn’t unique to summer. Plus, it’s the default option for most people. I’m trying to get you to try something you haven’t tried before, to train in a way you can’t always train.

Sure, if it’s 100 degrees out, you might want to do the gym. You might want to get some shade. But summer affords you the opportunity to train outside in most locales.

Train barefoot in your background or a park. If you have gym equipment, simply take it outside and do what you normally do in the garage, only on the grass or dirt.

Train in the forest. Climb trees, lift logs, throw boulders.

Train at the beach or at the lake or river. Bring a kettlebell out there and get to work.

Focus on Fun

The key to great summer fitness? Making it not just about the sweat and effort, but about the sheer joy of movement, the exhilaration of performance. Seeking healthy pleasure is a cornerstone of being human and thriving as a human. Pleasure is how our brain reward systems get us to do things that are good for us. Exercise is no different. If you make training fun, you actually look forward to it. You enjoy it in the moment, not just when it’s over.

And just because it’s fun doesn’t mean you’re not going to be working hard or getting a great training effect from it. It means the workout is intrinsically valuable in the moment, and therefore more sustainable.

The picture of this begins in your backyard, under the bright summer sun. In your hands, a kettlebell, that deceivingly simple yet incredibly effective piece of equipment. You swing it, lift it, press it, transforming each movement into an opportunity to build muscle, endurance, and strength. Each swing is met with a cool breeze, each lift underlined by the sun’s rays bestowing upon you a golden glow and a healthy dose of Vitamin D.

Transition your training ground from your yard to the vast, blue expanse of a lake or an ocean. Envision yourself gracefully cruising on a stand-up paddleboard, or perhaps navigating the waves in a kayak. It’s not just a workout; it’s an intimate connection with water, an element that has been entwined with our existence since evolutionary times. Comfort in water is a fitness staple, and summer is the ideal time to master it.

On dry land, there’s an entirely different adventure waiting for you. Picture yourself biking on winding trails or rollerblading down the coastline. Consider these not just as fitness tools, but as vessels of exploration. The goal isn’t merely to burn calories but to soak in the surroundings, to integrate with the elements, to experience the freedom that summer brings.

These tools – the humble kettlebell, your watercraft, and your chosen mode of land exploration – they are your partners in fitness, enabling you to tap into the unexplored power of outdoor training. What makes them special is that they aren’t just exercising equipment; they are a part of your summer fitness story, enhancing the quality of your workout and your overall experience.

Go on Adventures

Instead of just using the rower at the gym, go kayaking down the river, through some sea caves, or across the lake (for time, if you wish to increase the intensity). Or, as I do, paddle down Miami canals, often meeting dolphins and manatees along the way.

Instead of only walking on the treadmill, do a backpacking trek for a day or two. Carry your belongings up and down mountains, over boulders, through meadows and across rivers. You’ll log far more steps than you ever would on the treadmill while getting an incredible sensory experience out of it.

The gym is great. I use it myself all the time, no matter the season. But the point is to take your conventional gym training and use it to conquer the world and go on adventures.

Be Efficient

I’m not going to tell you what specific exercises to do. Deadlifts, squats, pull-ups, push-ups, presses, rows, swings, muscle ups, dips, lunges, step ups, hip thrusts… they’re all fantastic options. You know what you like to do. I am going to tell you to try being a bit more intuitive and “touchy feely” when you train. That’s what summer is: a season for intuition and feeling and spontaneity. Foster that summer spirit with your rep schemes.

Here’s what I mean.

Say you’re doing push-ups, kettlebell swings, pull-ups, and squats. Or dips, trap bar deadlifts, rows, and lunges. A push, a pull, a row, and a knee flexion.
Instead of hitting a set amount of reps, do the first exercise (push-ups) until you go just shy of failure. 2-3 reps left in the tank.

Move on to the next one (kettlebell swings) and do the same. Feel that deep burn but keep a few reps in the tank. When you’re ready, return to the first exercise and do the same. Then do the same for the next one.

When you’ve hit 3-4 sets of these, move on to the next two exercises and repeat the process.

You’re learning how to feel when you’ve approached your limit. You’re getting the training effect for your muscles but you’re also training your intuition. That’s summer.

Embrace the Elements

Summer, for all its joys, brings with it an intense heat. But instead of letting it bog you down, let it fuel you. Embrace the warmth, revel in the sweat. Get filthy, dirty, dusty, muddy. Summer is your chance to build heat tolerance and improve your overall fitness level.

It’s also the time to use water to your advantage. Whether it’s plunging through the waves at the beach, diving into a crystal clear alpine lake, swimming with (or against) the current in a river, or even doing laps and underwater pool workouts, the water is an entirely new playground for your fitness exploits.

Solar Training

When the sun climbs the sky, don’t hide indoors. Go outside and train in the oldest, biggest gym in the world. Soak up as much sunlight as you can, safely—don’t get burned, of course. It isn’t just a pathway to a glowing tan, nor is it only a source of vitamin D, which is a crucial prohormone involved in muscle protein synthesis, bone density accrual, and hormonal health. It also increases nitric oxide production, which can improve the transmission of oxygen and important nutrients to your muscles and other tissues as well as enhance the “pump” you get when you lift weights.Furthermore, training in hot weather can add an additional stressor—the heat—that can enhance the training effect. However it is a stressor and you may need more recovery from an outdoor sun drenched workout, but you can also derive greater benefits.

Just make sure that you stay hydrated. Add high quality salt to your water or make an electrolyte mix. I like to add a packet of LMNT to water plus collagen and creatine, then sip that before and during my workout. Hydration will improve not just your workouts but also your skin’s resistance to UV light.

In essence, summer fitness is about embracing the inherent power of the season—the heat, sunlight, sand, water, and the calming energy of nature.

Summer fitness is an exploration, an adventure. The sun-soaked season invites you to push beyond the typical, to break free from monotony and create a summer fitness routine that reflects the unique opportunities of the season. The world is your gym. Now go out there, embrace the heat, the sun, the water, and make your summer fitness journey an unforgettable one.

How do you approach fitness in summer? What are your basic summer fitness principles?

The post Summer Fitness Advice: Mark’s 6 Basic Principles appeared first on Mark’s Daily Apple.

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After dominating the CrossFit Games for over half a decade, Tia-Clair Toomey will not be a fixture at next month’s tentpole contest. Rather than earnestly prepare to extend her historic reign as a now-former six-time Fittest Woman on Earth®, Toomey was busy with motherhood and her first child. She took the 2023 season off accordingly to be with her family. With all this said, the icon hasn’t retired from competitive CrossFit and is already preparing for a return to glory soon enough.

On July 12, 2023, Toomey and her husband, Shane Orr — who is also the athlete’s trainer — posted a video to their joint YouTube channel featuring Toomey getting back into the thick of her training. While focusing on foundational movements, the most notable development in the clip might have been Toomey practicing her snatch movements for the first time since her pregnancy.

Before practicing her snatch, Toomey loosened up her lat muscles with some single-arm dead hangs on a pull-up bar. She followed those with a handstand walk warm-up. The focus of the foundational session — which was only three weeks into Toomey’s return — was more about polishing up technique rather than making any significant progressions forward.

Once it was time to snatch, Toomey performed a variation where her barbell was caught behind the neck in a traditional back squat stance. From this positioning, Toomey jerked overhead and then did overhead squats. After finishing her snatch practice, Toomey closed her workout with pull-ups, toes-to-bar, rope climbs, ring dips, and more handstand walks. The finisher was four 90-second rounds of cardio intervals on an Assault Bike.

The athlete would clarify that she felt her strength returning quickly despite being so early in the process of her return. That is not an insignificant development for an athlete with a prolific resume like Toomey.

For the time being, Toomey’s absence from the CrossFit Games leaves behind a massive chasm the other Women’s athletes will have to fill. However, with this glimpse at Toomey’s intense early preparation for next summer, whoever comes out on top in Madison, WI, next month might have a short reign as the new Fittest Woman on Earth®.

Featured image: Tia-Clair Toomey & Shane Orr on YouTube

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