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At 47 years old, some might consider Žydrūnas Savickas to be past his physical prime as a strongman. However, his legacy as an athlete — which includes four World’s Strongest Man titles (2009, 2010, 2012, and 2014) — is largely unassailable by most of his peers. With no signs of slowing down any time soon, this prolific, accomplished competitor seems to still have plenty to achieve before he lifts his final Atlas Stone onto its corresponding podium.
On Nov. 13, 2022, during the 2022 Official Strongman Games (OSG) in Daytona Beach, FL, Savickas successfully repeated to win the Masters (40-plus) World’s Strongest Man (WSM) title. The championship is the third Masters WSM victory (2017, 2021-2022) for the Lithuanian in his illustrious career. Joining Savickas on the podium were reigning World Deadlift Champion (WDC) Rauno Heinla (second place) — who Savickas eclipsed on a tiebreaker — and Jitse Kramer.
Here’s an overview of the complete final standings from the 2022 Masters World’s Strongest Man:
2022 Master’s World Strongest Man Final Standings
Žydrūnas Savickas — 54.5 points (Winner by a tiebreaker)
Here’s a quick synopsis of Savickas’ individual performance at the 2022 OSG, including how he overcame Heinla to take home the Masters title by the contest’s end.
Žydrūnas Savickas | 2022 Masters World’s Strongest Man Event By Event Overview
Sandbag to Shoulder — Third place (three bags in 24.47 seconds)
Car Walk — Fifth place (14.56 seconds)
Circus Dumbbell Medley — Fourth place (three dumbbells in 20.78 seconds)
Atlas Stones — First place (six stones in 33.28 seconds)
Day One — Nov. 12, 2022
Savickas opened the first day of the competition with a spate of solid third-place results.
He started with the viking press, tying Heinla in third with nine reps of a 147.5-kilogram (325.2-pound) implement. The Lithuanian athlete would follow that output with another third-place finish on the farmer’s walk — when he used his terrific grip strength to successfully carry 150 kilograms (330.7 pounds) in each hand for the prescribed (undisclosed) distance in 18.22 seconds.
After that, Savickas would notch nine reps of a 300-kilogram (660.3-pound) axle deadlift for another top-three event finish. To close the day, Savickas managed to lift three of the four sandbags in 24.47 seconds during the sandbag to shoulder event for one more third-place outcome.
Day Two — Nov. 13, 2022
In two of the final three events of the contest, Savickas started to slow down before a final flourish.
The strongman could only manage a fifth-place result on the car walk when he carried the vehicle frame weighing 408 kilograms (899.5 pounds) in 14.56 seconds. Next, after Savickas finished in fourth during the circus dumbbell medley, an event win for Heinla gave him the lead over the Lithuanian heading into the climactic final segment.
Savickas left no stone unturned (or unlifted) during the atlas stones, pacing ahead of the entire field in a stellar first-place performance (all six stones in 33.28 seconds). Fate would smile upon this result when an unfortunate fourth-place Stones result for Heinla (five stones in 30.51 seconds) meant the two athletes finished tied on points at 54.5. Because Savickas won the atlas stones outright, he was awarded the tiebreaker and the 2022 Masters WSM championship.
Even at his age, Savickas has participated in six strongman contests during the 2022 calendar year thus far, winning three of them. He might not necessarily be at the peak of his powers, but it’s evident this living legend still has a rabid taste for competition and victory the way the great ones almost always do.
Ah, peppermint. It’s a classic scent and flavor that just about everyone enjoys. What are your positive associations with peppermint? Candies snuck to you by your grandmother, minty fresh breath, peppermint hot chocolate or lattes on a cold winter morning?
And it’s not just for culinary treats and oral care. Oil distilled from the peppermint plant—scientific name Mentha x piperita—is broadly useful for medicinal and aromatic purposes. Peppermint oil contains beneficial compounds, notably high levels of menthol, which give it antimicrobial and antioxidant properties.
I’m not really an essential oils guy, but lavender oil and peppermint oil are two we usually have on hand because they are so multifunctional. Here are some research-backed benefits of peppermint.
6 Reasons to Use Peppermint Oil
Peppermint Oil Helps with IBS (Irritable Bowel Syndrome)
I know from personal experience how IBS symptoms like bloating, diarrhea, constipation, and cramping affect day-to-day quality of life. For me, removing grains and adopting a Primal lifestyle have made all the difference, but if you’re still dealing with IBS symptoms, peppermint oil might help.
Two recent meta-analyses concluded that enteric-coated peppermint oil capsules are significantly better than placebo at relieving pain and global IBS symptoms. 12 It’s also effective for kids.3 Possibly it works by decreasing muscle spasms, killing pathogens, relieving pain directly, and/or reducing inflammation.
Peppermint Oil for Headaches
This might be one of the oldest traditional uses for peppermint. Contemporary studies confirm that peppermint oil applied topically or intranasally can provide headache relief on par with traditional pain relievers4 or lidocaine.5
Mix a drop or two of peppermint essential oil in a carrier oil like jojoba. Use your fingertips to massage the oil into your temples, being careful not to get too close to your eyes. (Trust me, peppermint plus eyeballs is not a good combo.) Or add 5 to 10 drops of peppermint oil to a diffuser and practice some resonance breathing. This is especially great if you have a tension headache.
Prevent Nausea and Vomiting
A buddy of mine had surgery a while back. As part of the post-op care, the hospital offered him the option of aromatherapy—choosing between a few different scents, including peppermint, which he could sniff to control post-surgical nausea and vomiting. And it worked, which he thought was pretty cool. I’ve since heard of other hospitals starting to use this approach. In a couple studies I looked at, not only does peppermint oil mitigate nausea and vomiting, patients preferred it to antiemetic drugs.6
Peppermint oil aromatherapy has proven effective postoperatively,7 as my friend can attest, during pregnancy,8 and while undergoing chemotherapy.9 Products containing peppermint oil can also help with motion sickness.
Possibly Relieve Itching
Chronic itching, called pruritus, can drive you up a wall. Two small studies suggest peppermint oil might help. In one, participants applied either peppermint oil or petroleum jelly over areas of chronic itch twice daily for two weeks.10 In the other, pregnant women took either a placebo or peppermint oil diluted in sesame oil twice a day orally for two weeks.11 In both studies, peppermint oil provided better itch relief than the alternative.
Some people also use peppermint oil topically to relieve symptoms of skin disorders like eczema. However, peppermint can be too harsh for some people’s sensitive skin, so approach with caution. Always mix it in a carrier oil, and before slathering it all over already inflamed skin, take the time to do a patch test. Apply a small amount of diluted peppermint oil on a patch of skin where you don’t have an eczema or psoriasis rash (the inside of your arm if possible). Dab on the oil mixture morning and night for a week. If everything seems good, apply a small amount to the affected area and see how it responds.
Peppermint Oil for Allergies?
I know a few people who swear by the “allergy trio” for seasonal allergies—peppermint, lavender, and lemon essential oils. I couldn’t find any actual research on its effectiveness, but it’s clear that many people believe it helps with their allergy symptoms. Placebo? Maybe, but if it works… Next time allergies strike, add a few drops of these oils to a diffuser and see if you notice any benefit.
Peppermint Oil for Bugs and Pests
Peppermint oil can be a safer alternative to chemical bug repellents in certain circumstances. It’s particularly effective for getting rid of aphids in your garden. Peppermint (and many other plants) produces a chemical called (E)-beta-Farnesene that acts as a chemical messenger between flora and fauna. (Technically (E)-beta-Farnesene is an olefin if you need a factoid for your next dinner party, and ants produce it to use as a trail pheromone to mark food routes for other ants.)
I digress. You can make a DIY pest spray by filling a spray bottle with
2 cups of water
10 to 15 drops of peppermint essential oil
A few drops of dish soap (optional)
Give it a shake. Before spraying it all over your plants, test it on a few leaves and wait a few days. Tomatoes and radishes, in particular, may not like peppermint oil being sprayed on them.
You can also use this spray on countertops to discourage ants from marching into your kitchen. Or, put a few drops of peppermint oil on a cotton pad and place it where ants are entering your house. Anecdotally, some people have success getting rid of spiders and mice this way too. Don’t leave peppermint oil around if you have dogs or cats, though, as it can be toxic.
Peppermint Oil Safety
Peppermint oil is generally regarded as safe for humans to use topically (when appropriately diluted), aromatically (diffused), or when taken as instructed in prepared enteric-coated capsules. Some people are more sensitive to it than others, though, so always test out your reaction.
Peppermint oil can also interact with the drug Cyclosporine. Talk to your doctor before taking enteric-coated capsules if you have low stomach acid or take PPIs or H2 blockers.
And keep peppermint oil away from pets.
Diffusing is a great place to start. Try it next time you have a headache, allergies, or nausea, or you’re stressed or have to do focused work. Let me know if it helps.
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Almost a year after finishing fourth at the 2021 Mr. Olympia — a career-best finish — bodybuilder Hunter Labrada is hungry for more. As one of the top contenders for the 2022 Olympia title, Labrada would undoubtedly love to leave his mark on the sport by standing on top of the podium in Las Vegas, NV, on Dec. 16-18, 2022. His rigorous commitment to his nutrition and training might help him accomplish that ambitious goal while living up to his legendary father’s legacy, Lee Labrada, who won the 1985 Mr. Universe and placed in the top-four at seven consecutive Mr. Olympia contests.
On Nov. 9, 2022, Labrada posted a video to his YouTube channel where he powers through a demanding leg workout. The session is a part of Labrada’s “Road to the O” video series, sitting roughly six weeks before the onset of the latest edition of bodybuilding’s flagship competition.
Here’s a complete rundown of Labrada’s leg routine as he preps for his third crack at the Mr. Olympia.
Seated Leg Curl
To start his workout, Labrada elected to work in some seated leg curls. The movement can warm up the knees while importantly helping to develop hamstring mass and strength. The athlete completed a few casual sets before proceeding forward.
Leg Extension
In the next phase of his routine, Labrada implemented some heavy leg extensions. The athlete clarified that when the weight gets heavier, the load’s leverage can lift people out of the seat. That, in turn, reduces their range of motion but also diverts attention from the quads. To account for this potential issue, Labrada adjusts the seat and straps in with a seat belt to ensure he can better isolate his quads and perform high-rep sets.
Pendulum Squat
The middle portion of Labrada’s workout saw the bodybuilder show off some pendulum squats. The pendulum squat emphasizes the quads and glutes, where an athlete performs essentially the same movement as a traditional back squat on a machine — except they don’t have to worry about maintaining balance with a loaded barbell in their hands. Labrada worked through some challenging, high-intensity sets with a heavy resistance band added for increased tension.
Walking Lunge
After working with some machines, Labrada performed a bodyweight movement with walking lunges across the gym floor. It was apparent Labrada focused on proper technique with proper control over a few sets.
Hip Adduction Machine
As a high-level bodybuilder, aside from the health benefits of stabilizing the trunk, Labrada cannot afford to neglect his adductor muscles when training his lower body. The athlete had a concise explanation for how to best perform hip adductions for maximum results.
“Whenever you’re doing this, you want to maintain a degree of neutrality in terms of external and internal hip rotation. You don’t want to be pushing from your feet with your knees coming off the pad.” Labrada maintained.
Standing Calf Raise
Labrada concluded the leg session with focused work on standing calf raise machine, before donning trunks for posing practice under the watchful eyes of his coaches and training partners.
Alongside stars like two-time reigning champion Mamdouh “Big Ramy” Elssbiay, Labrada will be one of the bigger names present at the 2022 Mr. Olympia. If he continues his “Road to the O” with rewarding leg workouts like this, he might even be the main headline by the contest’s end.
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The 2022 Romania Muscle Fest Pro took place on Sunday, Nov. 13, 2022, in Bucharest, Romania. Nine separate competitive divisions crowned winners in the Romanian competition.
One of the headline victors would be Behrooz Tabani Abar Ghani standing on top of the Men’s Open category, who, by capturing his first career win, also earned his first-ever berth in the 2022 Olympia that will occur on Dec. 16-18, 2022, in Las Vegas, NV. Per the standards of the International Federation of Bodybuilding and Fitness (IFBB), the 2022 Romania Muscle Fest Pro was a Tier 3 competition. That means athletes near the top who didn’t win earned qualification points ranging from six (second place) to three (fifth place).
Here’s an overview of the results from the Men’s Open division:
Abar Ghani’s victory is an improvement upon a third-place result in the 2021 iteration of the Romania Muscle Fest Pro. The athlete’s success came in conjunction with training with his coach Miloš Šarčev — who notably coaches other bodybuilders like Joe Mackey and Samson Dauda.
Here are the respective results for the other Men’s competitive divisions at the 2022 Romania Muscle Fest Pro.
Any athletes still on the outside looking in to the 2022 Olympia have until Nov. 20, 2022, when the IFBB will close qualification on a points basis. After that date, they will have to win a contest outright to stand on the stage in Las Vegas. With approximately one month before bodybuilding’s flagship competition, all the final pieces are being put into place.
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A glance at Blake Lehew’s resume will dictate that this athlete doesn’t shy away from competition. In over a decade-plus of pulling, pressing, and squatting massive weights on sanctioned lifting platforms, Lehew can boast 60 separate contest appearances to his name. If his latest work in training is any indication, his next moment in the spotlight could be quite memorable.
On Nov. 12, 2022, Lehew (82.5KG) posted an Instagram clip of himself capturing a raw 235-kilogram (518-pound) bench press. According to the caption of Lehew’s post, it’s a new personal record (PR). While unofficial, the training feat is also just 2.6 kilograms (5.7 pounds) from Maliek Derstine’s all-time raw World Record of 237.5 kilograms (523.6 pounds) in the 82.5-kilogram weight class. Lehew completed this feat without the help of any other equipment and performed the press while barefoot.
Lehew’s bench press work is connected to an upcoming powerlifting competition roughly three weeks from the time of his clip. The same can be said for a 395-kilogram (870.8-pound) raw deadlift PR approximately a week before. Note: According to Open Powerlifting, that pulling mark, if transferred over to an official contest, would surpass Lehew’s all-time World Record of 382.5 kilograms (843.2 pounds) in the 82.5-kilogram division. He achieved that figure at the 2022 United States Powerlifting Association (USPA) Hybrid Showdown 4.
At the time of this writing, without more specifics, it’s unclear what the competition is and precisely when it will take place. Lehew’s diverse competitive history within organizations like the USPA, the World Raw Powerlifting Federation (WRPF), USA Powerlifting (USAPL), and the International Powerlifting Federation (IPF) makes it possible he could lift under any of these umbrellas in early December 2022.
Regardless of where or when he competes, it seems likely Lehew will flourish. The 27-year-old has won five straight contests dating back to April 2021 and eight of 10 competitions since March 2019.
Here’s an overview of some of Lehew’s more notable recent competitive results:
Blake Lehew | Recent Competitive Career Results
2015-2016 USAPL Raw Nationals (Raw/Juniors) — First place
2016 USAPL Collegiate Nationals (Raw/College) — First place
Lehew is slowly but surely building toward another potential exemplary performance. With a few more weeks of strength refinement on the horizon, the athlete could have his best in store when he competes next month.
Featured image: @deadliftingorangutan on Instagram
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After winning three contests in 2021 — the 2021 Europa Pro, the 2021 Arnold Classic UK, and the 2021 Yamamoto Pro — bodybuilder Nathan De Asha was on the cusp of consistent superstardom. Unfortunately for the International Federation of Bodybuilding and Fitness (IFBB) Pro League athlete, he will have to put any near-horizon competitive plans on a temporary hold.
On Nov. 7, 2022, De Asha posted a video to his Instagram revealing that he tore his right biceps tendon in July 2022. The athlete noted that he took appropriate time to recover and only started training again in late October 2022. As a result of this injury, the athlete will formally withdraw from the upcoming 2022 Mr. Olympia.
Editor’s Note: Graphic imagery and NSFW language in De Asha’s post.
De Asha’s latest biceps injury wasn’t his only unlucky stroke of fate in 2022. The bodybuilder noted that he previously tore his left biceps tendon in January 2022. That injury led the athlete to forgo defending his Arnold Classic UK title in March 2022. Even though he’s apparently healthy and training again — and still had his berth in the 2022 Olympia — a seemingly frustrated De Asha maintained it was unrealistic to expect him to compete in the mid-December contest on such a quick turnaround.
“… I’ve only started training for the past 14 days,” De Asha said. “As people see me a lot, I was a lot smaller a few weeks back trying to do, you know, a [expletive] three-week off-season to try to get to the Olympia. If we do it in three weeks, bro, and beat some of these [expletive] so-called top five from the show, then obviously they are a [expletive].”
In the same Instagram post, which can be scrolled through, De Asha clarified that it was a tough mindset to be on the mend at his usual gym pre and post-surgery to repair his biceps tendon (the precise date of his surgery was undisclosed). However, he appears to be fully recovered as he starts to look ahead to a fruitful return in 2023.
“Not many people at the gym knew what had gone on,” De Asha said. “The surgery happened a week later [after the tear]. The surgery happened on a Saturday. Before the surgery, I was out of the cast, walking around like a [expletive] T-Rex. If you guys noticed me, that’s why I had the operation … You can’t see it now, no imperfections there or nothing, but it happened.”
De Asha didn’t outline exactly when he expects to return to a stage in 2023. Though, if the athlete can return to a form that saw him capture three victories in the last instance he was at full capacity, he may return with a bang.
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You might know the deadlift as a member of the “big three” powerlifting movements, along with the squat and bench press. As the least complex of the competition exercises, the deadlift typically allows lifters to move the heaviest weight. This hip-dominant pull from the floor is arguably the purest expression of lower body strength and total body loading capacity.
Credit: UfaBizPhoto / Shutterstock
But deadlifts aren’t just for powerlifters. They provide opportunities for all lifters to improve their strength, resiliency, physique, and overall toughness. Read on for six lesser-known benefits of the deadlift. Also included is a no-nonsense deadlift demo, several common variations, helpful tips, and programming recommendations.
In case no one told you, if you’re not training to be a competitive powerlifter, you don’t have to deadlift. But, you probably should anyway. Here are six benefits of deadlifting even if you’re not planning to get onto a competition platform.
Shoulder Stability
The ability to generate tension around your shoulders is essential for lifting and day-to-day endeavors. The deadlift is an under-appreciated method of training shoulder stability.
Performed properly, the deadlift requires “packed shoulders” — a state of muscular tension around the shoulders and upper back. In fact, many common deadlift cues, such as “squeeze your armpits,” “crush oranges,” and “bend the bar,” are intended to reinforce co-contraction of the muscles around the shoulders. These muscles include the lats, teres major, deltoids, rotator cuff, and others.
Credit: YAKOBCHUK VIACHESLAV / Shutterstock
Because the force of muscular co-contraction is directed toward the shoulder’s “socket,” it counteracts dislocating forces, such those imposed by holding a barbell during the deadlift. (1) Ultimately, this muscle action is thought to shield structures of the shoulder from excessive stress and stain by maintaining or restoring mechanical congruency of the shoulder. (1)
Training the shoulder muscles to effectively co-contract is not only important for lifting heavy weights — it may be related to better shoulder health. For example, increased co-contraction of the teres major and latissimus dorsi has been associated with improved shoulder pain and function among those with rotator cuff-related shoulder pain. (2) Due to its high potential for loading, the deadlift may be among the best exercises for training shoulder stability with heavy loads.
“Forced” Flexibility
Tight hamstrings are common. Fortunately, there’s a more efficient way to increase flexibility than spending your time stretching, and it involves eccentric training at long muscle lengths. (3) The deadlift provides the hamstrings with both stimuli.
During the lowering (eccentric) phase of the deadlift, the hamstrings experience progressive lengthening across the hip while actively generating muscle tension. The greatest total tension in the hamstrings occurs toward the bottom of the movement, just before the plates reach the floor. These features impose a massive stimulus for improved hamstring flexibility.
Credit: antoniondiaz / Shutterstock
Substitute your classic “sit-and-reach” stretch with full range of motion deadlifts to reap flexibility and strength benefits. Not to mention, the deadlift is likely to stimulate appreciable hamstring size gains. The hamstrings are an underappreciated contributor to lower body aesthetics, which brings us to the next benefit.
Nails Neglected Aesthetic Muscles
The deadlift is commonly thought of as a “shotgun” exercise. It hits many muscles, while isolating none. Closer analysis reveals the deadlift robustly trains multiple muscle groups more intensely than other common exercises. (4) Fortunately for aesthetics-oriented lifters — those who train to look like they lift — the deadlift excels at developing key areas of the physique.
When it comes to leg size, the quadriceps get most of the attention. They’re the most visible thigh muscle when the legs are viewed head-on, while the hamstrings are much more impressive when the legs are viewed from the side. Anyone can develop a decent set of quads with enough leg extensions, but well-developed hamstrings are truly earned. The deadlift is a great place to start.
A muscle modeling study showed that deadlifts train the hamstrings with greater force and across a greater range of motion than good mornings and split squats. (4) These features are likely to result in superior hamstrings hypertrophy. (5)(6)
The muscles of the forearm, which primarily act on the wrist and hand, are visible in a wider variety of settings than other “glamor muscles.” Well-developed forearm muscles project power and capability. Fortunately, the deadlift is a grip-intensive exercise. Regular high-intensity deadlift sessions are certain to thicken and sculpt your forearms to ultimately impress your fellow business-casual colleagues.
Teaches You To “Grind”
Barbell speed slows dramatically when you’re moving heavy weights and as you approach the end of high-effort sets. This is a normal and expected phenomenon. Barbell speed slows and, if the set is continued, failure ultimately occurs. However, the ability to “grind through” very slow repetitions, at bar speeds where others would fail or quit, is seen almost exclusively in experienced lifters. (7) Grinding is a skill, and you can build it with the deadlift.
When approaching muscular failure or using one-repetition maximum loads, the deadlift is among the slowest barbell exercises. (8)(9) As a relatively low-complexity lift, the deadlift is ideally suited to training yourself to push through grinding reps while maintaining viable form.
Unlike exercises that place the lifter under the bar, like the squat or overhead press, the deadlift does not require a spotter. If you happen to lose form or push too far, you can simply set the bar back on the ground.
Do not think of these hard deadlifts as “training for toughness” but rather as targeted skill training at the edge of your physical capacity — Keep bracing, keep tension, keep composure, and keep pulling. The skill of “grinding” will pay dividends during your next one-repetition maximum attempt and during any high-effort training sessions.
Bone Density
Like muscle, bone responds to mechanical stimulation — It gets stronger in response to loading. (10) Progressive bouts of loading promote the activity of osteoblasts, the “bone building” cells, resulting in a net increase in bone mineral density.
The deadlift places compressive loads through much of the spine and lower body. Because it can be incrementally loaded with gradually heavier weights, it is ideally suited to build bone mineral density.
Credit: Anatoliy Karlyuk / Shutterstock
Increased bone mineral density is likely to occur alongside muscular adaptations (i.e. strength and hypertrophy), so healthy lifters do not need a special protocol to reap this benefit. Just remember, bone requires progressive loading and adequate recovery. Gradual increases in deadlift weight and/or volume is needed to promote ongoing adaptation. Cycling between moderate and heavy loads (e.g. 67-95% of one-repetition maximum) and deadlifting on non-consecutive days are also recommended. (10)
Betters Your Back
In some circles, deadlifts carry the erroneous reputation of being “bad for your back.” I struggled to recruit a sample of college students for a deadlift exercise study for this reason. Research from rehabilitation literature should prompt re-examination of the preconceived notions some hold about the deadlift.
Evidence suggests that deadlifts may be beneficial for individuals suffering from low back pain. (11)(12) Deadlifts performed comparably to more traditional low back rehabilitation exercises (i.e. low load core exercises) for improving pain and function. (11) Moreover, individuals with higher baseline hip and trunk strength may experience greater benefits from deadlifts compared to those with lower baseline strength. (13)
Ask your doctor if deadlifting is right for you. All back injuries are unique — If you are currently injured, you should check with a qualified sports medicine provider to determine whether your specific injury is likely to benefit from deadlifts. For healthy lifters, this information should cast the deadlift in a new light. If deadlifts are shown to help to address low back pain, they might be good for our backs.
How to Deadlift
To perform the conventional deadlift, you need a barbell and some plates. Incidental items, such as lifting straps, chalk, and a belt, are optional and may be used based on personal preferences and goals. Acceptable form, however, is non-negotiable.
Place your feet under the bar at hip-width. The bar should be over the midfoot or arch of the foot.
Push your hips back allowing only a small amount of knee bend. Grasp the bar at shoulder-width using a double-overhand or over-under (“mixed”) grip.
Keep your elbows straight and your midsection braced as you lift your chest to pull the “slack” out of the bar. Create tension in your shoulders by squeezing your arms into your sides.
Keep the bar close to your body and drive your heels into the ground to stand up.
Once you achieve a fully upright position, reverse the movement to lower the bar to the floor. Push your hips back, allowing only slight knee bend. Once again, keep the bar close to your body.
Deadlift Variations
The conventional deadlift, despite all its benefits, is not mandatory. If the conventional deadlift no longer serves your goals, or if it feels like you’re pulling a square peg out of a round hole, it’s time to consider one of these common deadlift variations.
Romanian Deadlift
Training to build bigger, stronger, or more resilient hamstrings? If so, go with the Romanian deadlift (RDL). This variation is characterized by less knee bend. The RDL tends to keep the hamstrings at longer muscle lengths — a feature associated with flexibility gains, as previously discussed, and likely superior muscle growth. (2)(14)
Briefly, the repetition begins from the top with the barbell held at shoulder-width in front of your thighs. Fix your knees in a slight bend and perform the repetition by moving exclusively from the hips. Flex forward, lowering the bar toward the ground until you achieve a strong sensation of stretch in the hamstrings, or cannot go any lower without overtly rounding your back. Return to standing.
Trap Bar Deadlift
The trap bar deadlift is performed with a unique barbell — a trap bar or “hex bar.” While the conventional deadlift is performed with the weight held slightly in front of the body, the trap bar deadlift allows the lifter to stand between weight plates.
To perform the trap bar deadlift, the lifter grasps the handles, which are located alongside the body and oriented front-to-back. These handles may sit higher than the weight plates, which ultimately reduces the overall range of motion. (9)
The body position and handle design of the trap bar deadlift typically allows lifters to handle more weight and demonstrate higher peak power outputs. (9)(15) These features may be desirable if your goal is developing maximum strength or sport performance.
Moreover, the trap bar deadlift tends to place more demand on the quadriceps than the conventional deadlift. (15) Therefore, the trap bar deadlift may be a good “one stop” exercise for lifters who do not have the time or inclination to hit additional quadriceps exercises, such as leg extensions or squats, along with deadlifts on “leg day.”
Sumo Deadlift
Compared to the conventional deadlift, the sumo deadlift is performed with a wider stance and more hip external rotation. Rather than gripping the barbell outside of the knees, as in the conventional deadlift, grip is well-within the knees for sumo. These features change the relative contribution of lower body joints to the lift and may reduce demand on the low back.
The sumo deadlift requires greater knee extensor (quadriceps) contribution than the conventional deadlift, while requiring similar hip extension contribution. (16) Also, note the sumo deadlift requires substantial hip mobility and strength in multiple planes. Therefore, it has been suggested for lifters who possess substantial hip mobility and adductor strength. (17)
However, lifters who wish to develop these attributes may also benefit from the sumo deadlift, provided they scale the lift to their current abilities. This might be accomplished by elevating the barbell on small blocks and/or reducing the weight and building up gradually.
Deadlift Form Tips
The deadlift appears simple: Pick the bar up and lower it to the floor. But developing consistent and acceptable deadlift technique requires practice. Keep these simple tips in mind to flatten your deadlift learning curve and promote optimal performance.
Methodically Reset Before Each Repetition
Often, a lifter demonstrates clean technique on the first repetition of a set and then, form deteriorates during subsequent repetitions. To prevent this, take a moment to reset before each repetition.
The process of setting your grip, generating tension in your shoulder muscles, wedging in, bracing, and lifting the “slack” out of the bar should be dutifully repeated before the first repetition and before each additional repetition.
Don’t Fear the Mixed Grip
A “mixed grip” describes holding the barbell with an overhand grip with one hand and an underhand grip with the other. Although this grip typically allows lifters to handle more weight, some coaches dissuade mixed grip deadlifting for fear of biceps injury. Despite the possible risk, mixed grip deadlifts are extremely common in powerlifting competitions and in training.
While very rare, biceps brachii tendon injuries can occur during lifting. The common mechanism is during eccentric phase of resisted elbow flexion. (18) However, distal biceps tendon tears have occurred during the deadlift, which suggests deadlifting as another distinct injury mechanism. (19)
Credit: MDV Edwards / Shutterstock
Researchers scoured YouTube for distal biceps injuries during the deadlift and a team of sports medicine physicians analyzed the videos. The team found twenty-five unique videos of probable distal biceps ruptures, and twenty-four of these occurred on the underhand side of a mixed grip deadlift. (19)
As the saying goes, you “could” drown in a bowl of soup. You “could” also tear your biceps during a deadlift. Does the presence of risk mean we should avoid mixed grip deadlifts, and chunky chicken noodle, for the rest of our lives?
Nearly all actions in lifting (and life) require risk/reward analysis. Resistance training is extremely unlikely to be injurious to healthy lifters. (18) Currently, little epidemiological evidence directly informs the risk of biceps injuries during deadlifts. But considering a dedicated research team was only able to find two dozen unique videos of mixed grip deadlift biceps injuries on YouTube, in an era where nearly all lifters film their lifts, suggests a very low rate of injury.
If you want to move big weights, you could use a double overhand grip on the bar with lifting straps to avoid the mixed grip altogether, but you might miss out on some forearm- and grip-building benefits. Regardless of your grip choice, using appropriate weight, gradually progressing, and ensuring controlled lifting technique are likely to reduce risk. And, let’s face it, these are things you should be doing anyway.
Programming the Deadlift
Getting the most out of your training requires attention to programming. Work toward your primary training goal while reaping bonus benefits of the deadlift with these programming parameters:
For Strength: Prioritize heavy working sets of two to six repetitions at 85% or greater of one-repetition maximum.
For Muscle Gain: Prioritize high-effort sets taken within three or four repetitions of failure. Although a wide range of repetitions and loads are effective for hypertrophy, moderate loads and set volumes are practical. (20) Prioritize sets of six to 14 reps using between 65-85% of one-repetition maximum.
For Core and Lower Body Muscular Endurance: Albeit physically taxing, use 65% of one-repetition maximum or less, and aim for 15 or more repetitions per set.
Keep in mind the deadlift is a systemically-demanding lift. In most cases, it should be your primary lift of the session and completed toward the beginning of your workout. To organize and optimize your training, consider a workout split with intermittent deloads.
Deadlifts Done Purposefully
The deadlift is a classic barbell exercise with applications beyond the sport of powerlifting. From flexibility to physique development, the ancillary benefits of this classic lift support the role of the deadlift in nearly every lifter’s routine.
References
Veeger, H. E. J., & Van Der Helm, F. C. T. (2007). Shoulder function: the perfect compromise between mobility and stability. Journal of Biomechanics, 40(10), 2119-2129.
Overbeek, C. L., et al. (2018). Increased co-contraction of arm adductors is associated with a favorable course in subacromial pain syndrome. Journal of Shoulder and Elbow Surgery, 27(11), 1925-1931.
O’Sullivan, K., McAuliffe, S., & DeBurca, N. (2012). The effects of eccentric training on lower limb flexibility: a systematic review. British Journal of Sports Medicine, 46(12), 838-845.
Schellenberg, F., Taylor, W. R., & Lorenzetti, S. (2017). Towards evidence based strength training: a comparison of muscle forces during deadlifts, good mornings and split squats. BMC Sports Science, Medicine and Rehabilitation, 9(1), 1-10.
Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, 8, 2050312120901559.
Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology. 126, 30-43.
Zourdos, M. C., et al. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. The Journal of Strength & Conditioning Research, 30(1), 267-275.
Lake, J., et al. (2017). Comparison of different minimal velocity thresholds to establish deadlift one repetition maximum. Sports, 5(3), 70.
Lockie, R. G., et al. (2018). The 1 repetition maximum mechanics of a high-handle hexagonal bar deadlift compared with a conventional deadlift as measured by a linear position transducer. The Journal of Strength & Conditioning Research, 32(1), 150-161.
Almstedt, H. C., et al. (2011). Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. The Journal of Strength & Conditioning Research, 25(4), 1098-1103.
Aasa, B., et al. (2015). Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 45(2), 77-85.
Welch, N., et al. (2015). The effects of a free-weight-based resistance training intervention on pain, squat biomechanics and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport & Exercise Medicine, 1(1), e000050.
Berglund, L., et al. (2015). Which patients with low back pain benefit from deadlift training?. The Journal of Strength & Conditioning Research, 29(7), 1803-1811.
Maeo, S., et al. (2021). Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Medicine and science in sports and exercise, 53(4), 825.
Swinton, P. A., et al. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength & Conditioning Research, 25(7), 2000-2009.
Belcher, D. (2017). The sumo deadlift. Strength & Conditioning Journal, 39(4), 97-104.
Hales, M. (2010). Improving the deadlift: Understanding biomechanical constraints and physiological adaptations to resistance exercise. Strength & Conditioning Journal, 32(4), 44-51.
Golshani, K., et al. (2018). Upper extremity weightlifting injuries: Diagnosis and management. Journal of Orthopaedics, 15(1), 24-27.
Kapicioglu, M., et al. (2021). The role of deadlifts in distal biceps brachii tendon ruptures: An alternative mechanism described with YouTube videos. Orthopaedic Journal of Sports Medicine, 9(3), 2325967121991811.
Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
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After James Hollingshead finished in 12th place during the 2021 Mr. Olympia — his Olympia debut — it might be fair to say the bodybuilder has been on the warpath. On a competitive level, 2022 has been quite productive for the athlete.
In September, Hollingshead came in third place at the 2022 Arnold Classic UK. He followed that performance with a win in the 2022 Tsunami Cup Pro, earning his second-ever berth in the Olympia. As he starts counting down the days toward the next big moment of his career, Hollingshead decided to have some fun commemorating the latest release in one of his favorite video game series.
On Nov. 5, 2022, Hollingshead posted a video to his YouTube channel where he cosplayed the powerful main character of the God of War series, Kratos. Hollingshead’s costume was part of a visit to the MCM Comic Con that took place on Oct. 28-30, 2022, in London, England. The latest edition in the series, God of War Ragnarök, was released on Nov. 9, 2022, for the PlayStation 4 and PlayStation 5.
Given that Kratos is a living, breathing tank of a fictional Greek (and Norse) god within the game’s lore, it’s only fitting an athlete like Hollingshead — with the requisite strength and power — could be his spitting image.
According to NPC News Online, Hollingshead has been a member of the International Federation of Bodybuilding and Fitness (IFBB) Pro League since 2018. In his Pro debut during the 2018 Tampa Pro, while competing in his usual Men’s Open division, a rookie Hollingshead came in 16th place. Ever since that fateful contest, the bodybuilder has seemingly only improved.
In 2019, Hollingshead tackled a gauntlet of competitions throughout the calendar year. He notched two top-five finishes while notably taking home a third-place result in the 2019 Bigman Weekend Pro. In 2020, Hollingshead won his first two IFBB Pro League contests — the 2020 British Grand Prix and the 2020 Europa Pro Championships. Eventually, Hollingshead reached a new peak with his first-ever appearance at the 2021 Mr. Olympia and the noted 12th-place finish.
After that Olympia debut, Hollingshead’s sterling results at the latest Arnold Classic UK and Tsunami Pro likely would not have been possible without his steadfast commitment to training. The athlete isn’t necessarily distinctive from his peers in sharing regular updates about his progress in the gym, but feats like a 340-kilogram (749.6-pound) squat triple and a 300-kilogram (661.4-pound) squat for nine reps in May 2022 remain eye-opening. They might even portend a terrific performance in Hollingshead’s second go-round at the Olympia.
Amongst a loaded slate of competitors like two-time reigning Olympia champ Mamdouh “Big Ramy” Elssbiay and the titanic Nick Walker, Hollingshead might get lost in the shuffle of so many Olympia contenders this December. With a deeper look, it would likely be a mistake to dismiss an athlete who can successfully recreate the physique and mannerisms of a fictional god.
The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.
There it is: “Our study found that cooking with lard/other animal fat oil is more beneficial to cardiovascular health in older Chinese. Dietary guidelines should seriously consider the health effects of substituting vegetable/gingili oil for lard/other animal fat oil for different populations.”
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Exercises like the chin-up and the deadlift are seen as the kings of back-builders by many lifters, but they are only the meat and potatoes. You have to add some seasoning if you want the best final product, and the extra flavor (and extra results) will come from your exercise choices.
The problem is that compound (multi-joint or “polyarticular”) exercises like chins, deadlifts, and rows not only train the large lat muscle of your back, but also many other muscles in your whole body. The lats are a notoriously hard to target body part, and these big lifts have the risk of shifting the work to other supporting muscles.
Credit: Iryna Inshyna / Shutterstock
The straight-arm pushdown, sometimes called a stiff-arm pushdown or pulldown, is one the most effective movements to work just the lats because it is an isolation (single-joint) exercise. This allows you to really focus on the target body part with minimal assistance from other muscles.
Adding this exercise might just be the key to unlock new growth and a better mind-muscle connection. Here’s why and how to add it to your training plan.
As a single-joint exercise, the straight-arm pushdown is a fairly straightforward to perform. These types of movements typically require less coordination and technique than multi-joint exercises, but you still need to use proper form if you want the best results.
Step 1 — Set up at the Cable Station
Credit: ANRproduction / Shutterstock
Set a cable pulley at the maximum height so that you can enjoy a full range of motion, and attach a straight or EZ-curl bar.
Grab the bar using a palms-down, shoulder-width grip, and fully extend your arms toward the pulley. Step back until the weight starts floating off the stack and you feel tension pulling you toward it. Lean forward at the waist and slightly bend your knees to adopt a stable position from which to pull. Your hands should be slightly above shoulder-height.
Form tip: Keep your shoulders down and your chest puffed up. This will diminish the stress on your shoulders and reduce interference from non-target muscles like your shoulders or traps.
Step 2 — Pull the Weight Down
Credit: ANRproduction / Shutterstock
Exhale and squeeze your lats as much as you can while driving the bar down towards your thighs. Keep your arms straight or slightly-bent for the duration of the lift. Nothing should move but your arms. Keep your wrists neutral, don’t allow them to curl down or bend back.
Form tip: Imagine you have an orange under each of your armpits and you’re squeezing them for their juice. This will help you recruit your back more and shift focus away from your arms.
Step 3 — Control the Stretch
Credit: ANRproduction / Shutterstock
When the bar is nearly touching your legs, slowly reverse the motion and let your arms come up. Keep your torso still and don’t stand up straight at the weight comes up. Once you’re at the top of the range of motion and your back is fully stretched, repeat for the desired amount of reps.
Form tip: If you feel your arms overpowering your lats, and your triceps or shoulders fatigue before your back muscles, use a “false grip” by placing your thumb on top of the bar next to your fingers. This will reduce arm involvement.
Straight-Arm Pushdown Mistakes to Avoid
The straight-arm pushdown requires focus to reap all the benefits. You have to nail the technique if you want to progress safely, and that means avoiding these common mistakes.
Swinging the Weight
Ego should never have a place in the gym, especially not when doing an isolation movement. If you start using body English to move more weight, you’ll end up working your hips, abs, and arms more than your back. If you want to move more weight and use as many muscles as possible, then skip the straight-arm pushdowns and do some barbell rows.
Credit: martvisionlk / Shutterstock
Moreover, using momentum will put more stress on your connective tissue and joints, possibly causing injuries. (1)
Avoid it: Only your arms should move during the exercise, and they should only move at the shoulder, not the elbow. If you have to move anything else, it’s either because you used too much weight or that your initial set up (stance and body position) wasn’t stable enough. Reduce the weight, bend your knees a bit more, and widen your stance to lower your center of gravity and increase stability.
Using Your Arms
You might not expect it, but the long head of your triceps (posterior muscle of the arm) will assist your back during this exercise because it’s partially responsible for moving your arm at the shoulder joint. However, it should remain a lat-focused exercise.
Credit: Vladimir Sukhachev / Shutterstock
If you bend and extend your arms during the exercise, you’ll turn the exercise from a straight-arm pushdown into a wrongly-performed triceps pushdown, resulting in less muscle gains for each body part.
Avoid it: Don’t let your arms bend. Remember that it’s called a “straight-arm” movement and maintain the same elbow angle during the duration of the lift. To further reduce arm involvement, use a false grip by moving your thumbs on top of the bar near your fingers.
Going Too Heavy
Yes, there’s a recurring theme in this mistake session: do not chase weight. Keep the heavy weights and maximal efforts for the big compound exercises. If you use too much weight, you can end up compensating with other muscles and you’ll stop feeling the intended muscles, leading to less muscle growth. (2)
Credit: vladee / Shutterstock
Avoid it: When you perform the exercise, if you stop feeling tension in your lats, it’s likely because other muscles have taken over. Reduce the weight immediately and double-check your stance, torso position, and arm angle.
How to Progress the Straight-Arm Pushdown
The cable station used for straight-arm pushdowns usually allows you to use very light or heavy weights, but that’s not always the case. Some pulleys have limited weights or other issues that affect your performance. In those cases, you can use progressions to either make the exercise easier or harder.
Resistance Band Straight-Arm Pushdown
Bands are versatile and easy to use. Strap a resistance band to a sturdy object at roughly head-height and perform the exercise as you would with a cable pulley. The band resistance starts very low and can be adjusted by standing closer or farther from the anchor point, which is perfect if you don’t yet feel confident enough to tackle more challenging resistance.
One benefit of bands is that the resistance curve increases during the range of motion — as the band is stretched, it becomes more challenging — which can be beneficial for you to feel your lats working. This is also a great variation if you don’t have access to a cable station.
Slow Tempo Straight-Arm Pulldown
Whether you can’t put more weight on the station or you just have trouble feeling the correct muscles working during this exercise, you can use a slower tempo (lifting and lower speed) to make to movement more challenging with lighter weights.
One great way to do this is by taking three to five seconds on the concentric phase (when you lift the weight) and three to five seconds for the eccentric (when you reverse the motion). This will make the exercise tremendously harder, increase the time under tension, and improve your mind-muscle connection as well.
Banded Dumbbell Pullover
If you’re an experienced lifter who already mastered the dumbbell pullover, which is itself a free-weight variation of the straight-arm pushdown, then you can take things to the next level. This is one of the most intense lat isolation exercises.
The problem with the basic dumbbell pullover is that there is little-to-no resistance at the top of the movement due to gravity’s limited effect on the weight. Strapping a band around the dumbbell, with an anchor point far behind your head, results in a continuous curve of resistance with a deep stretch and a hard peak contraction, resulting in a greater stimulus for muscle growth. (3)
Benefits of the Straight-Arm Pushdown
The straight-arm pulldown is very unique among back exercises because it allows you to zero-in on your lats without much fatigue or involvement from other back muscles.
Muscle Growth
Single-joint exercises are ideal for hypertrophy (muscle growth) because their purpose is to isolate a target muscle as much as possible. Isolation movement aren’t as effective for building strength because they weight used is limited, but if when it comes to talking strictly about muscle growth, they can be just as efficient as multi-joint exercises. (4)
Isolate Your Lats
If you’re a physique enthusiast and your lats are a weak point, the straight-arm pushdown is a perfect fix to bring them up to par. The fact that the straight-arm pushdown isolates the lats means you can really focus on them and correct any imbalances. You don’t have the risk of having your biceps, shoulders, or other back muscles taking over the movement.
The exercise also generates relatively less fatigue and is easier to perform than a multi-joint back exercise, meaning you could train it more often than other movements. The high-tension exercise is also better at increasing mind-muscle connection in your lats, something many lifters struggle with, but it can result in more muscle growth.
Muscles Worked by the Straight-Arm Pushdown
The straight-arm pushdown might be an isolation exercise, but the truth is that you can never isolate a single muscle. Let’s see what it trains.
Latissimus Dorsi
The lats are the biggest back muscle, giving it all its width. It goes from your hip bone to your humerus (arm bone) and attaches to your spine. This muscle has many functions including extending or flexing your torso, and moving or rotating the shoulder.
During the straight-arm pushdown, the lats are recruited when bringing your arms down toward your body’s midline. The straight-arm pushdown is one of the few back exercises that can perform this movement with limited involvement from the biceps.
Teres Major
This upper-back muscle goes from the humerus to the scapula, and it assists the lats in almost every function. The teres is heavily recruited during the straight-arm pushdown to stabilize your shoulder blades as your shoulders rotate and move through the range of motion..
Triceps Brachii
Even though the straight-arm pushdown primarily targets the back muscles, you’ll most likely feel your triceps burn during the exercise because they’re being worked statically, to maintain the straight-arm position. This posterior arm muscle consists of three heads (the long, lateral, and medial heads).
The long head, in particular, goes from the elbow to the scapula (shoulder blade) and it assists in moving your in toward your body’s midline, similar to the lats.
How to Program the Straight-Arm Pushdown
The straight-arm pushdown is ideally used for hypertrophy. In that regard, you should use repetition schemes conducive to muscle growth.
Moderate Weight, Moderate Repetition
This time-tested approach is the go-to for most bodybuilders. Three to four sets of eight to 12 repetitions will provide ample muscle tension and stimulus for optimal growth. This is a staple approach for a well-rounded back workout.
Low Weight, High Repetition
You can also use longer duration sets as a “finisher” for a serious burn and to practice technique. Two to three sets of 15 to 20 repetitions at the end of a session will encourage muscle growth as well, but will provide a different feeling from relatively heavier and lower rep training. Be sure to keep good posture and avoid swinging the weights as the reps get higher.
Straight-Arm Pushdown Variations
Once you’ve mastered the standard movement, you can try these variations to provide the same benefits to your body while creating a different stimulus. While these exercises are similar, the technique and movement differences will allow you to progress even further. (5)
Kneeling Straight-Arm Pushdown
This variation can be an excellent addition if you’re a taller lifter because it lets you use a full range of motion without worrying about the weight stack hitting the top of the pulley.
The kneeling position also provides more core and stability work because it’s harder to maintain and stabilize your balance. This increased core activation can be transferable to other exercises like the pull-up or general sports activities.
Dumbbell Pullover
This old school exercise is a favorite among classic bodybuilders. You only need a dumbbell and a bench, which is invaluable when you train during peak hours in a busy gym. You can either lie fully flat on a bench, or across it resting only your upper back on the bench which will increase the difficulty, thoracic (upper back) stretching, and core recruitment of the exercise.
The dumbbell pullover is also interesting because it changes the curve of resistance of the exercise — it emphasizes the lengthened contraction and the stretch of the muscle, but there’s almost no tension at the top. This can provide a completely novel stimulus which may trigger more growth.
Bent-Arm Barbell Pullover
This exercise is as old school as its dumbbell cousin and it follows the same general principles but this time, you’re using a barbell which changes your hand position and grip width.
The other key difference is that you’re not keeping your arms straight, but bent at around 90-degrees. The angle is maintained for the entire lift. This helps to put the lats into a nice, deep stretch. A few sets of practice and you’ll be able to appreciate the unique feeling of this classic movement.
Frequently Asked Questions
How wide should my grip be to target the lats?
The standard grip with a straight-arm pushdown is around shoulder-width, but it’s more a question of comfort. Some lifters feel more natural pulling with a much wider grip, holding a lat pulldown bar attachment well-beyond shoulder-width. Other lifters use a rope handle and keep their hands almost touching each other during the exercise. Use the grip width that allows you to feel the target muscles contract and stretch without causing any shoulder discomfort and without interference from other body parts. The most important part of the movement is maintaining a straight-arm position, not bending your arms throughout the lift.
When should I do the straight-arm pushdown in a workout?
Isolation exercises are often best performed later in a workout, especially when there is a significant stretch involved in the exercise, like the top position of the straight-arm pushdown. This helps to make sure your joints and muscles are fully warmed up to safely utilize the full range of motion. You should do your heavier compound exercises, like rows or pull-ups, earliest in the workout when you’re fresh and can move the most weight, then finish the target muscle with the straight-arms pushdown at the end of the session. However, you could sometimes use the this movement earlier in the session if you have trouble feeling your lats. Isolation exercises are great for “pre-exhausting” individual muscles and developing the mind-muscle connection.
Push Yourself to the Next Level
The straight-arm pushdown can help you define and reinforce your back whether you’re a beginner or an experienced lifter. If you’re looking to step up your back game, fill your shirts, and get stronger, it’s time to appreciate this rare isolation exercise.
References
Faigenbaum AD, Myer GD. Resistance training among young athletes: safety, efficacy and injury prevention effects. Br J Sports Med. 2010 Jan;44(1):56-63. doi: 10.1136/bjsm.2009.068098. Epub 2009 Nov 27. PMID: 19945973; PMCID: PMC3483033.
Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research: October 2010 – Volume 24 – Issue 10 – p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3
Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015 Jun;6(2):e24057. doi: 10.5812/asjsm.24057. Epub 2015 Jun 22. PMID: 26446291; PMCID: PMC4592763.
Baz-Valle E, Schoenfeld BJ, Torres-Unda J, Santos-Concejero J, Balsalobre-Fernández C. The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PLoS One. 2019 Dec 27;14(12):e0226989. doi: 10.1371/journal.pone.0226989. PMID: 31881066; PMCID: PMC6934277.
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