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Ask several people to describe the toe-to-bar movement and you’re likely to hear multiple descriptions of how the outcome should be accomplished. That is, actually getting one’s toes “to the bar.” You might think the exercise was relatively simple enough considering its self-evident name, but that’s like thinking there’s only one way to “squat.”

While the movement has gymnastics roots, the toes-to-bar is closely associated with CrossFit athletes and the exercise features frequently in WODs (workouts of the day). Despite the movement’s erratic appearance, the toes-to-bar has potential benefits for athletes of any sport, as well as physique-focused bodybuilders. This article describes technique and programming considerations for the toes-to-bar.

Toes-to-Bar

How to Do the-Toes to-Bar Step By Step

A common version of toes-to-bar involves well-coordinated movement of body segments to achieve fast and efficient performance —kipping. A variation involves action of your abdominals and hip flexors with immaculate body control — strict. The kipping version is described below.

Step 1 — Grab the Bar

Choose an appropriate pull-up bar that’s strong, secure, and taller than your standing overhead-reach height. Take an overhand grip at, or slightly outside, shoulder-width and hang with straight arms. 

Form Tip: Consider using a “reverse hook grip” — After wrapping your fingers around the bar, squeeze your thumb over the nailbed of your index finger (and middle finger, too, if you’re able). 

Step 2 — Generate a Kip

“Kipping” refers to the controlled act of swinging to generate momentum. For the toes-to-bar, initiate the kip by arching your back as you extend your legs behind you. Your body should form an extended or “arched” shape under the bar. Immediately reverse the movement by rounding your spine and pulling your legs forward to achieve a flexed or “hollow” shape under the bar. Without losing speed, transition again to the initial extended shape. 

Form Tip: When kipping, it’s helpful to think about pushing and pulling the bar horizontally even though the bar itself won’t move. First push backward, then pull forward, and then push backward again. This will help to incorporate your upper body, improve stability and positioning, and can help establish a rhythmic movement.

Step 3 — Carry the Kip into Upward Leg Movement

From the arched position, carry your trunk and leg momentum forward once again, but this time actively flex your low back and hips at the end of the kip to transition the momentum upward to the ceiling, not forward. 

Form Tip: Keep your gaze straight as you lift your feet. Following your toes with your eyes will only promote neck and spine extension, which will interfere with this phase of the movement. 

Step 4 — Touch Your Toes to the Bar

As your low back and hips reach maximum flexion (i.e. maximum compression between your stomach and thighs), straighten your knees and touch your toes to the bar. Use control — you don’t want to kick the bar.

Form Tip: Quickly “flicking” your knees into extension at the top of the repetition rather than keeping your knees straight throughout the movement will promote movement efficiency and speed.

Step 5 — Return to the Extended Arch Position

To smoothly transition into the next rep, allow a slight re-bend to your knees and drive your hips into extension downward. As your legs move below your waist, begin to extend your spine. Once you achieve the arched position, immediately transition to the hollow position to initiate the next repetition. 

Form Tip: Unlike the first repetition, subsequent reps should not require multiple forward and back kipping movements to generate momentum. Transition immediately from the hollow position into the upward leg movement of the next repetition.

Toes to Bar Mistakes to Avoid

Common toes-to-bar errors occur when form gets sloppy, when range of motion gets cut short, or when the distinction blurs between the kipping version and the strict version.

Swinging Too Far Forward

An athlete who allows their hips to travel underneath the bar during the “hollow” position (immediately before and during the leg lift) is unlikely to achieve a full repetition. Even if the repetition is salvaged, excessive swinging will disrupt the rhythm of the kip and interfere with the next repetition. 

Avoid it: When transitioning from the “arch” position to the “hollow” position of the kip, avoid excessive forward motion of the pelvis by actively pushing yourself backwards. Keeping tension in your upper body and trying to move the bar can help.

Missing Full Compression at the Top

Achieving the end goal of touching your toes, well, to the bar requires full hip and low back flexion. Athletes who fail to achieve this fully compressed position may simply require technique remediation or supplemental mobility work. 

Avoid it: During upward leg movement, focus on powerfully pulling your knees toward your elbows. If this intent isn’t enough, it is acceptable to maintain a small amount of flexion throughout the upward movement phase. Then, at the last possible moment, complete the movement by reaching your feet to the bar. Athletes who lack the mobility to achieve the fully compressed position, may benefit from the hanging L-sit variation discussed below. 

Slowing the Descent

In contrast to the strict version (and most exercises in the gym), the downward movement phase of the kipping toes-to-bar is not intended to be slow and controlled. Coming down slowly kills your momentum and extinguishes the stretch reflex — Both of these features are needed to perform efficient reps in consecutive fashion. 

Avoid it: Instead of attempting to control the descent with your hip flexors and abdominals, actively drive into extension during the descent — first from your hips, then from your spine.

How to Progress the Toes to Bar

Unlike traditional resistance training exercises, the toes-to-bar is not typically progressed via the addition of weight unless, of course, this occurs inadvertently after a big pre-workout meal. Rather, the toes-to-bar is appropriately progressed by increasing repetition rate, manipulating body position, and extending set durations. 

Perform More Repetitions Within a Given Time

In fitness competition, the rate of repetition completion is the most important factor, often aiming to complete as many repetitions as quickly as possible. Therefore, pushing yourself to complete more toes-to-bar reps in a set timeframe is a great way to progress this movement. Set a timer for 20 to 40 seconds and hammer out as many good repetitions as possible. Next session, shoot for one or two more reps in the same time. 

Lengthen Your Legs

Keeping a slight bend in the knees during the kipping toes-to-bar is acceptable and potentially beneficial because it increases repetition speed. For those less interested in competition and more interested in training abdominals and hip flexors, keeping your knees straight throughout the toes-to-bar is an appropriate progression.

Straight legs place your center of mass further from the working muscles (your abdominals), thereby increasing mechanical demand. To progress in this fashion, simply keep your knees as straight as possible throughout the forward/upward movement phase of the exercise.

Perform More Repetitions “Unbroken”

In CrossFit vernacular, “unbroken” refers to stringing multiple repetitions together without interruption. If fatigue or loss of coordination forces you to release the bar between reps, miss a rep, or perform an extra kip, your set of toes-to-bar is no longer unbroken. Performing unbroken sets builds muscular endurance and taxes coordination. 

To progress, simply establish the number of repetitions you can perform unbroken, then shoot for an extra repetition or two next time. 

Benefits of the Toes to Bar

In stark contrast to the complex movement and coordination demands of the toes-to-bar, the exercise requires one simple piece of equipment — a sturdy pull-up bar. Therefore, the following benefits can be reaped at any gym or local park. 

Full Range of Motion Training

The hips and trunk cycle through extremes of flexion and extension during the toes-to-bar. At these extreme positions, core and hip muscles are trained at long muscle lengths. Consistent training at long muscle lengths may reduce risk of muscle and tendon injury. For example, Nordic Curls, which train the hamstrings at long lengths are associated with reduced injury risk. (1)

While more dynamic exercises like toes-to-bar have not yet been studied for the purpose of injury prevention, it is plausible they confer a protective effect, making the abdominals and hip flexors more resilient to strains.

Builds Ballistic Core Power

Abdominal- and hip flexor muscles experience rapid stretch immediately followed by contraction during the toes-to-bar. This sequence engages a phenomenon called the “stretch-shortening cycle” to produce a powerful and efficient muscle contraction. Nearly all sports and athletic endeavors rely on stretch shortening cycle muscle actions. And with training, stretch shortening cycle contractions can be enhanced.

So, whether you want to spike an unreturnable volleyball, launch a downfield soccer throw-in, or accelerate past your competition on the cross-country ski trails, training the stretch shortening cycle through the toes-to-bar is likely to help. 

Movement Coordination Training

The kipping toes-to-bar demands sequenced and controlled movement of the trunk, hips, and shoulder girdle. Timing is everything, as momentum must be carried from one body segment to the next. Dialing-in this coordination sets the foundation for other skills requiring similar movements. Gymnasts use toes-to-bar to teach a clean kipping technique for mounting above the bar. You might use the toes-to-bar to build up to similar movements, such as kipping muscle-ups, kipping pull-ups, or maybe even “the worm” (if you’re into breakdancing).

Muscles Worked by Toes to Bar

The toes-to-bar trains muscles of the anterior chain — the muscles on the front of the body. Muscles of the posterior chain, such as the spinal erectors, multifidi, and hip extensors, help to drive the body into the backswing of the kip, but the anterior core predominates.

Abdominals and Hip Flexors

The tasks of transitioning from the arched position to the hollow position of the kip and driving the toes legs vertical to reach to the bar are accomplished by the abdominals and hip flexors. Key muscles include rectus abdominis, external obliques, internal obliques, iliacus, psoas major, and rectus femoris. 

Grip and Shoulders

A strong grip and robust shoulders are non-negotiable attributes for the toes-to-bar. Finger flexors and thumb muscles must not only support the weight of the body, but contend with multidirectional forces produced during kipping.

While stabilizing muscles preserve the integrity of the shoulder, shoulder flexors and extensors rhythmically contract to facilitate kipping. Most notable are latissimus dorsi, regions of pectoralis major, and posterior deltoid, which help to create the hollow position and keep the trunk behind the bar during the leg lift. 

How to Program the Toes to Bar

The toes-to-bar is likely to pop up in prescribed CrossFit workouts during competitions and training. They can be programmed for day-to-day workouts in a variety of ways to suit your needs.

Part of a Complex

A complex is two or more exercises performed continuously with the same equipment. Complexes are an efficient and engaging way to build work capacity and develop movement skills. The toes-to-bar pairs well with kipping muscle-ups and kipping pull-ups, as the momentum from the kipping motion can be preserved throughout the entire complex. For a challenge, try six repetitions of toes-to-bar, followed by three reps of muscle-ups, then six kipping pull-ups. 

Progressive Skill Training

Dedicated practice is needed to achieve technical mastery of the toes-to-bar. Motor learning is likely most effective when unfatigued. (2) For best results, dedicate an early portion of your workout to the toes-to-bar. Try three to five sets of six to 12 reps, three or more days per week. 

If you are a CrossFit competitor, you will likely need to perform toes-to-bar in a fatigued state. So be sure to challenge yourself from time to time with longer sets, short rest intervals between sets, or circuit training that includes the toes-to-bar.

Part of a Multi-Mode Workout

In the sport of fitness (i.e. CrossFit), multiple exercises are programmed in the same workout, often in circuit training fashion. Commonly, these exercises are performed as “rounds for time” (RFT). In an RFT workout, a round consists of a defined number of repetitions for several exercises. The athlete performs a designated number of rounds as fast as possible. For example, eight rounds of 16 kettlebell swings, eight toes-to-bar, and four wall ball shots. Track the time it takes to complete the entire series and aim to beat that time next workout.

Another common workout design is EMOM or every minute on the minute. The exercises are performed for a prescribed number of repetitions every minute for a designated number of minutes. The repetitions should be completed in under one minute, and any time remaining is dedicated to rest. For quick workout, try a 10-minute EMOM of eight toes-to-bar, six push-ups, and four dumbbell front squats. 

Toes-to-Bar Variations

Novice athletes or athletes with goals outside of CrossFit, gymnastics, and parkour may be better served by one of the following variations. 

Strict Toes-to-Bar (Hanging Leg Raises)

Those with fitness goals not directly related to gymnastics or fitness competition may consider the strict toes-to-bar variation, commonly called “hanging leg raises.”

By eliminating the momentum and stretch reflex generated by a kip, the strict variation forces your abdominals and hip flexors to act in a slower and more isolated fashion. This results in higher levels of muscle activity in the rectus abdominis and obliques. (3)

Hanging L-Sit

Hanging L-sits are an isometric, or motionless, endurance exercise. The “L-sit” places the mass of the legs at its furthest point from the hips and low back, which trains your abdominals and hip flexors. This exercise may help to address weak points in the toes-to-bar.

If you’re not accustomed to training your hip flexors at short muscle lengths, don’t be surprised if they cramp during your first few sessions. Shake it out and get back to work.

Controlled GHD Sit-Ups

To progress toward the kipping toes-to-bar, novice athletes should consider the controlled glute-hamstring developer (GHD) sit-up. Unlike standard sit-ups on the floor or a sit-up board, this exercise trains your hip flexors and abdominals at long muscle lengths.

This exercise can also be used as a progression toward CrossFit-style GHD sit-ups, which are performed more rapidly and with outstretched arms.

Lying Leg Lifts

Athletes unable to hang from a pull-up bar due to weakness or equipment unavailability might consider training their abdominals and hip flexors using lying leg lifts. This exercise only requires a bench or open floor space and a sturdy object to hold on to as a counterbalance to the lower body — a heavy kettlebell or dumbbell also works.

Be sure to keep your low back pressed into the bench or floor throughout each repetition to avoid a loss of tension at the bottom of the repetition.

FAQs

Appropriated by CrossFit, but Not Limited to “Fitness Competitions”

The toes-to-bar is a relatively complex exercise used in some CrossFit competitions and workouts. It can also be used to develop gymnastics skills, be placed in calisthenics programs, or it can be added added to a standard gym workout as a novel core exercise. 

Like any complex exercise, mastery of the toes-to-bar takes practice and patience. But once you dial in, you’ll be stringing together unbroken repetitions with ease with core strength, and core development, to show for it. 

References

1. Al Attar, W. S. A., et al. (2017). Effect of injury prevention programs that include the Nordic hamstring exercise on hamstring injury rates in soccer players: a systematic review and meta-analysis. Sports Medicine, 47, 907-916.
2. Branscheidt, M., et al. (2019). Fatigue induces long-lasting detrimental changes in motor-skill learning. Elife, 8, e40578.
3. McGill, S., Andersen, J., & Cannon, J. (2015). Muscle activity and spine load during anterior chain whole body linkage exercises: the body saw, hanging leg raise and walkout from a push-up. Journal of Sports Sciences, 33(4), 419-426.
4. Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal muscle remodeling in response to eccentric vs. concentric loading: morphological, molecular, and metabolic adaptations. Frontiers in Physiology, 8, 447.
5. Pruthviraj, R., & Paul Daniel, V. K. (2017). Electromyographic analysis of exercises proposed for differential activation of rectus abdominis muscle components. Int J Phys Educ Sports Health, 4, 153-157.
6. Escamilla, R.F, et al. (2006). Electromyographic Analysis of Traditional and Nontraditional Abdominal Exercises: Implications for Rehabilitation and Training. Physical Therapy, 86(5), 656–671. 
7. Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
8. Vigotsky, A. D., et al. (2017). Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred. The Journal of Strength & Conditioning Research, 31(1), e1-e4.

Featured Image: MilanMarkovic78 / Shutterstock

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Most familiar with Jen Thompson’s exploits, both in the gym and on the lifting platform, understand she’s usually prepared for greatness. In a career spanning back almost a quarter-century, Thompson has usually stood tall atop the podium. In recent years, the athlete seemingly has more first-place finishes than ever. For example, between her last 16 competitive appearances since June 2021 — which sometimes featured cameos in various weight classes — Thompson has fallen short on only three occasions. If one of her newest feats with a barbell indicates anything, the powerlifter seems inevitably due for more greatness.

On Feb. 7, 2022, Thompson shared an Instagram video of herself capturing a 147.4-kilogram (325-pound) bench press during a training session. Per a caption in the video itself, Thompson completed the press while weighing 144 pounds meaning, for context, the lift was 2.25 times her body weight. Such a body weight would also translate to the 67.5-kilogram division, Thompson’s usual recent category as a United States Powerlifting (USAPL) competitor. Thompson completed the lift wearing wrist wraps and no other supportive gear.

Thompson’s lift at her body weight might have been more notable considering what it portends for her potential competitive ambitions.

This bench press from Thompson is only one kilogram (2.4 pounds) off her all-time raw competition best. Thompson achieved that top American Record press of 148.5 kilograms (327.4 pounds) at the 2022 USAPL Carolina Primetime contest during a third-place performance in the 75-kilogram weight class.

After noting the ease with which Thompson completes this press, it seems likely she’ll only add to her best soon. Per the caption of the post, Thompson in planning to compete at the Arnold Sports Festival, March 2-5, where she seems to have to the potential to break her own record.

As for official record marks, Thompson holds the bench press World Record in both the 60-kilogram and 67.5-kilogram categories. Thompson pressed 136.9 kilograms (300.9 pounds) at the 2012 North American Powerlifting Federation (NAPF) Raw Challenge for the 60-kilogram mark. Meanwhile, the athlete scored a 144.4-kilogram (318.5-pound) bench press for the 67.5-kilogram record. On an International Powerlifting Federation (IPF) scale, in the IPF’s 69-kilogram weight classes, Thompson possesses the IPF World Record of 144 kilograms (317.4 pounds). She achieved this record amidst a second-place performance at the 2017 IPF Reykjavík International Games.

In line with how her recent competitive pursuits have gone, 2023 might be another notable year for Thompson. If the athlete is already dropping not-so-subtle hints of what she’s capable of the gym, another record may soon be added to her resume.

Featured image: @jenthompson132 on Instagram

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The world’s elite strongmen have already known when they’d get to compete for the next World’s Strongest Man (WSM) title. The next edition of the contest will take place on Apr. 19-23, 2023, in Myrtle Beach, SC. They also understood the expected events, revealed in January 2023. Now, they know who they’ll have to overcome to reach the ultimate strongman glory.

On Feb. 9, 2023, the WSM organization revealed the official list of competitors set to participate in the latest iteration of the contest. Two-time reigning champion Tom Stoltman will be seeking to continue his reign. However, with an all-around stacked field featuring experienced titans as well as rising stars, from a glance, it’ll undoubtedly be a tall task to achieve a “three-peat.”

Here’s an overview of the 2023 WSM roster in the order in which they were publicly announced:

2023 World’s Strongest Man Roster

• Tom Stoltman (United Kingdom) — Defending two-time WSM champion
• Pavlo Kordiyaka (Ukraine)
• Evan Singleton (United States)
• Mitchell Hooper (Canada)
• Trey Mitchell (United States)
• Adam Bishop (United Kingdom)
• Maxime Boudreault (Canada)
• Aivars Šmaukstelis (Latvia)
• Kevin Faires (United States)
• Eythor Ingolfsson Melsted (Iceland)
• Paul Smith (United Kingdom)
• Rauno Heinla (Estonia)
• Bobby Thompson (United States)
• Mateusz Kieliszkowski (Poland)
• Gavin Bilton (United Kingdom)
• Spenser Remick (United States)
• Eddie Williams (Australia)
• Pavlo Nakonechnyy (Ukraine)
• Konstantine Janashia (Georgia)
• Graham Hicks (United Kingdom)
• Luke Stoltman (United Kingdom)
• Mathew Ragg (New Zealand)
• Gabriel Rhéaume (Canada)
• Brian Shaw (United States)
• Jaco Schoonwinkel (South Africa)

The 2023 roster features 25 athletes for now, and three more will be revealed at the upcoming Europe’s Strongest Man (ESM) competition on Apr. 1, 2023. Notable strongmen not yet mentioned include 2020 WSM champion Oleksii Novikov and 2019 winner Martins Licis. Novikov has previously stated he was planning to train for the competition, and may presumably be announced as a later addition. Licis, on the other hand, will be taking a year off from competing and hasn’t disclosed when he plans to return.

Here’s an overview of the expected events at the 2023 WSM:

2023 World’s Strongest Man Events

The contest will take place across four days, with competitors challenged by multiple events each day, including two days of qualifying events and two days of Finals.

Qualifying Round

• Event One: Loading Race — Day One
• Event Two: Deadlift Machine — Day One
• Event Three: Log Ladder — Day One
• Event Four: Conan’s Wheel — Day Two
• Event Five: Kettlebell Toss — Day Two
• Event Six: Stone Off — Day Two

Final

• Event One | Fingal’s Fingers — Day Three
• Event Two | Deadlift —  Day Three
• Event Three | Shield Carry — Day Three
• Event Four | Max Dumbbell — Day Four
• Event Five | Vehicle Pull — Day Four
• Event Six | Atlas Stones — Day Four

Mitchell Hooper, who placed 8th at his WSM debut in 2022, was one of the first athletes to post a video with his reaction and initial thoughts on the lineup. Hooper took to his YouTube channel to discuss his fellow competitors, revealing that the contest is expected to eventually have 30 competitors rostered, and speculating about who could fill the remaining spots.

The 2023 WSM is still months away and there’s a lot to sort through before then, especially with regard to any remaining competitors. At the very least, the final puzzle is starting to come together on the biggest event in strongman.

Featured image: @theworldsstrongestman on Instagram

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Research of the Week

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Social Notes

Ask me something.

She makes a good case.

Everything Else

When I listen to this, something deep and old within me responds.

Things I’m Up to and Interested In

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Can you imagine?: A giant 350 pound penguin.

Question I’m Asking

Should we be able to screen embryos for desirable traits?

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• Armenian meat patties.
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Comment of the Week

“I agree with your idea of make the best choice from the choices you have. Someone told me once that the chemicals released by the body when you stress or condemn yourself do more harm than the one time poor choice that you make.”

-I’d agree with that.

The post New and Noteworthy: What I Read This Week—Edition 208 appeared first on Mark’s Daily Apple.

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Just over one month into 2023, anyone with a set of eyeballs and access to social media can see that Derek Lunsford’s New Year’s resolutions must have included never fitting comfortably into a smart car and having to turn slightly when walking through doorways. At the very least, it was to pack even more muscle onto his frame and he’s off to a hot start. 

In 2022, the 212 Olympia winner moved up a weight class and entered the Men’s Open division of the Olympia. Lunsford placed second to Hadi Choopan, solidifying himself as a potential top dog in bodybuilding’s premier division while generating heaps of hype headed into 2023. 

On Feb. 7, 2023, Lunsford posted a full leg day session to his YouTube channel. The gym that Lunsford was in wasn’t named, but the video showed fans what a larger, well-fed Derek can do without the limitation of a 212-pound weight cap looming at the end of the year. 

Lunsford’s Leg Workout

To review the workout’s focus, bodybuilding training is about stimulating the target muscle(s) to spark muscle growth (aka hypertrophy). What exercises you perform isn’t necessarily as important as progressively doing more work each time you step foot into the gym — most often in the form of loading more weight, performing more reps, or both. 

For this reason, it’s not unusual to see bodybuilders vary their routines slightly from workout to workout. At the elite level, details are everything. For example, if an athlete is trying to bring up their hamstrings, they may add more hinging movements compared to squatting exercises. This particular workout was a hamstring-dominant leg day, and Lunsford performed multiple hamstring-focused movements to prioritize the muscle group.

Here’s a look at the lower body exercises Lunsford and his training partners performed, along with tips for how you can get the most out of the same movement.

Lying Leg Curl

Why Do it: Curling weight from a prone position ensures that the majority of the tension is placed on your hamstrings — the muscle you’re trying to target. It’s also relatively easy to perform, making a great choice for trainees of any experience level.

How to Do it: Lie face down on the machine. Set the pad to sit just above your heels and ensure that you can complete the movement with a full range of motion. Grab a handle in each hand, brace your core, and curl the pad as close to your butt as comfortable. Lower the weight slowly (try counting to three) before initiating the next rep. 

Lunsford Says: “It’s a very humbling machine,” Lunsford notes in the video “You do not need a lot of weight.”

Stiff-Leg Deadlift

Why Do it: A close cousin to the deadlift, the stiff-leg version has the lifter complete a standard deadlift with a shorter range of motion and with less of a bend in their knees. This form tweak places more tension on the hamstrings. The stiff-leg deadlift also engages the lower back as you continually hinge up and down without putting the weight down.  

How to Do it: Load a barbell with less weight than you’d use for a conventional deadlift. Set up with your normal stance while bending your legs slightly, and then lift the barbell off the ground. Keep your core tight and lower the bar to the middle of your shins. Perform slow and controlled repetitions.

Lunsford Says: “Now that we have blood back there, and it’s kind of tight, I want to do a stretching movement. … This is an exercise that you’re way more likely to tear a muscle compared to other ones,” Lunsford notes. “We’re really pumped up in the hamstrings from what we did a minute a go [lying leg curls] … we’re trying to open up the muscle fibers by stretching the muscle.”

Machine Squat

Why Do it: This machine version of the squat can help you develop your quadriceps. The benefit that comes with this is that you don’t have to be concerned with stabilizing the weight as you would a barbell, which allows more focus on your legs and less on your supportive core or back muscles.

How to Do it: Each squat machine will have its own manufacturer’s instructions based on the specific design, which you should follow. The ultimate goal is to feel stable with the weight, lower yourself as far down toward the floor as you safely can, so you feel the stretch in the top of your thighs. Using force through your feet, push yourself back up to the standing position. 

Lunsford Says: Lunsford explained that he normally performs belt squats instead, but he opted to perform this movement as a substitution. He suggested alternating rep speed with this exercise. “Five slow, five fast, five slow, five fast.”

Seated Leg Curl

Why Do it: The advantage to doing a seated version of the leg curl is that your hips are bent, which can reduce activation of your glutes and help you isolate the hamstrings. This movement can be done with one leg or both simultaneously.

How to Do it: Once you’re secured in the seat and have adjusted the thigh pad and ankle pad (above your knees and just above your ankles, respectively), bend your knees and contract your hamstrings to drive the footpad down. Your legs should at least break 90-degrees (pointed toward the floor) at the bottom — if mobility allows, curl your feet under the seat near your glutes. Slowly return the weight to the extended position and repeat.

Lunsford Says: “At this point, all the hard stuff is done,” Lunsford explained. “You’re going to push yourself, but the ones that are really going to tax the CNS [central nervous system], where you really have to dig deep and pull out those couple extra reps, these won’t be so taxing on you. This extra stuff is a bonus for you to just get better. Every rep, every set, you’re improving.”

Leg Extension

Why Do it: The leg extension offers a similar benefit to the seated leg curl, except that it isolates the quadriceps instead of the hamstrings. It can be used for warming-up the knees as well as building the quad muscles.

How to Do it: Once you’re seated with the leg extension pad at the top of your ankles, press your legs against the pad to straighten your legs. Continue lifting until you feel a full contraction in the top of the thighs. Slowly return to the starting position and repeat.

Lunsford Says: The focus at this stage was more about achieving high-quality contractions rather than using the most weight and performing maximum reps. “Just standard tempo, standard rep speed, just straight sets.” he said. 

Abductor/Adductor Machine

Why Do it: Most versions of this machine work allow you to perform both exercises in the same station. The adduction will target the inner thighs while the abduction will help develop the outer portion of the area.

How to Do it: Once you’re seated, pick which movement you wish to start with. Adduction requires you to press the pads in towards the center while abduction call for you to press them out.

Keep your legs bent at all times and slowly control the weight. There should be no jerking or explosive movements. Hold each contraction and stretched position for a brief moment before resuming the next rep.

Lunsford Says: He shared no specific thoughts on these particular exercises, but you can see his slow and calculated movements throughout the sets. The machine’s stability allowed him to keep his hands in contact with the working muscles, further improving his mind-muscle connection for a stronger contraction.

Here’s a general guide to the full workout:

• Lying Leg Curl: 5 x 15, followed by 1 drop set of 15 or more total reps
• Stiff-Legged Deadlift: 3 x 10-15
• Machine Squat: 4 x 15
• Seated Leg Curl: 3 x 15
• Leg Extension: 3 x 15-20
• Abductor/Adductor Machine: 3 x 10

The Next Step for Lunsford

By earning second place in the 2022 Mr. Olympia, Lunsford is one of six athletes currently qualified to compete in the 2023 edition. At the time of this article’s publication, other confirmed competitors include 2023 Mr. Olympia Hadi Choopan, 2020-2021 champion Mamdouh “Big Ramy” Elssbiay, 2019 Mr. Olympia Brandon Curry, Nick Walker who placed third at the 2022 Olympia after winning the 2021 Arnold Classic, and newcomer Brett Wilkins who will make his Olympia stage debut in 2023.

Lunsford is not expected to compete again until he returns to the Olympia stage, Nov. 2-5 in Orlando, FL, where he will hope to improve on his 2022 runner-up status. After speculation that he may compete as one of the entrants in the 2023 Arnold Classic, March 2-5, Lunsford revealed that he had no intentions of entering that contest.

Lunsford appears to be fully focused on becoming the first bodybuilder to win both a 212 Olympia and a Mr. Olympia title. If he maintains the intensity and drive demonstrated through this intense leg workout, it might just become a reality.

Featured Image: Derek Lunsford / YouTube

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After a disappointing seventh-place finish at the 2022 Mr. Olympia, Hunter Labrada seems to be in a state of frank reflection. In mid-January 2023, the elite bodybuilder disclosed he was so upset by his latest Olympia results that he was doing a temporary social media blackout to avoid negative commentary on his performance. At the same time, he vowed to rebound as best as possible, revealing some of his plans to help along that path.

On Feb. 8, 2023, Labrada posted a testimonial to his YouTube channel, where he broke down some of his upcoming plans. Within it, he revealed he would no longer be strictly aiming for size in his training. Instead, the athlete maintained he wants to “minimize his waistline” as he focuses on other details of his physique during the 2023 competitive year.

Aside from tightening his waistline, Labrada was explicit about all of his new goals. He wants to hit the ground running with his off-season, and he wants better digestion as well as a bigger back in the process.

A world of possibilities might open up for a bodybuilder when they’re not pursuing sheer overall size.

“Everything needs to be thicker, but that is a main area [his back] of focus,” Labrada said. “In addition to that, I’m definitely placing a huge emphasis on this — this is going to be my first off-season, where everything else is big enough. I don’t need to be chasing size to the point where I’m hanging over the kitchen sink sick from how full I am all day. This off-season we are going to place a huge emphasis on eating more whole foods and supplementing in a way that we really optimize my digestion and minimize my waistline.”

As for specific ways to improve his physique otherwise, Labrada didn’t mention too many details. He did, however, maintain that he’ll focus on polishing up his abs, specifically with vacuum poses — where an athlete contracts their abs to target the deepest muscles. It’s a thought process that apparently began after his latest Olympia result.

“I’m going to continue training abs like I have been,” Labrada started. “It’s something [vacuum poses] that I started doing after the Olympia. I noticed it made a huge difference already … I’ve been doing them every single morning and it’s made a big difference already in a month. So I’m going to continue beating that drum and checking all the boxes daily, and doing what’s in my control as well as I can do it. At the end of the day, that’s all we can do.” 

To achieve his desired redemption, particularly if he should qualify for the 2023 Mr. Olympia, Labrada would likely have to think outside the box to make significant changes. Whether he can translate his new aesthetic-focused plans into something remarkable remains to be seen. Bodybuilding fans can likely be reassured that the experienced athlete will apply his fullest effort and attention to reach his current target.

Featured image: @hunterlabrada on Instagram

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Few people understand what it truly takes to eat, train, and prepare like a dynastic bodybuilding champion. Lee Haney is one of them. With eight consecutive Mr. Olympia titles from 1984-1991, Haney spent nearly an entire decade at the top of the fitness world. To this day, his eight Olympia titles are tied with fellow legend Ronnie Coleman for the most ever. That’s why a recent interview might paint the picture of a man who doesn’t appreciate where modern bodybuilding stands.

On Feb. 6, 2022, Haney appeared in a podcast episode with Muscular Development. Amidst a discussion of various current events, like the rise of Derek Lunsford, Haney particularly centered on modern conditioning standards for the best of the best. In a few words, he isn’t a fan.

Similarly to Arnold Schwarzenegger, Haney thinks modern bodybuilding is too fixated on size rather than aiming for symmetry and balance. Per the legend, the top names might be larger than ever, but they’re missing vital details that used to be a primary focus during his era.

When one factors in potentially excessive dehydration to display even more muscular detail, Haney thinks this overall mentality comes at a significant cost to the athletes’ health.

“A lot of athletes end up sick or end up dying because of trying to achieve that level of dryness,” Haney explained. “I think we need to change the cultural mindset of what’s happening when it comes to judging these competitions.”

Ultimately, while he appreciates the dedication to competition and fitness, Haney expressed that what bodybuilders are asked of nowadays goes too far. For him, having a long and enjoyable life is more important than having a fruitful, rigid career that could potentially put that at risk.

“At the end of the day, you want to enjoy yourself as an athlete, but you want to walk away with your health,” Haney said. “You shouldn’t have to die to reach this level of conditioning. They’re asking too much of the athletes, period. You look at the former school of bodybuilding. People say ‘old school,’ that is the real school. It is the school. Forget that ‘old school.’ … We reached a level of conditioning that let us walk away after the competition and still be alive, and still be healthy.”

The 63-year-old Haney maintained that previous bodybuilding contest standards let the icons of his era go on to lead long lives. He explained that figures like the late and influential Bill Pearl, three-time Mr. Olympia Frank Zane (1977-1979), and even Schwarzenegger lived or have all reached their senior years, well into their 70s and 80s, for a good reason. Their bodybuilding preparations didn’t ask too much of them.

As such, it might be time to reassess and trace steps back to those past days before it’s too late. Haney suggests that the onus may be on the bodybuilding judges to only reward certain physiques in the context of earlier bodybuilders.

“They remember the fact that we were healthy. Nobody passed out on stage. Maybe we got a little dehydrated, got a little light-headed, but nobody had to call in paramedics to revive anybody. So, there’s a pattern that already exists. I’m saying, let’s get back to those patterns,” Haney said. “It doesn’t take a lot to do that. It just takes a joining of the minds. … I think we have to step back and rewrite, reassess, because the blood of these athletes that are dying, is on your hands. They’re on your hands.” 

Haney’s thoughts are noble and worthy of being listened to, especially coming from a legend well-known for suggesting that bodybuilders “stimulate, don’t annihilate” in the gym. For bodybuilding to even consider scaling back to his preferred health ideal will likely take a Yeoman’s effort from everyone involved. That includes competition organizers, athletes, and their coaches seeing the forest for the trees together.

Because if an all-time great thinks the sport isn’t in a quality place, then it could be time to reconsider the dangerous path that lead to this point.

Featured image: @lee_haney_official on Instagram

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Although current social media pages might be filled with so-called “glute girls” who prioritize their posterior in the gym, targeting your glutes and hamstrings isn’t just for likes and shares. A muscular backside also happens to be a key component in performing big feats of strength, as well as driving athletic performance in nearly any sport.

While there are plenty of potential exercises to target your posterior chain — lower back, glutes, and hamstrings — one of the most popular exercises in recent years is the barbell hip thrust.

This movement, supporting a weighted barbell across your hips while suspending your upper back on a platform, can be highly effective but it can also be awkward, physically uncomfortable, and difficult to master. To achieve the same end result (and the same result on your end), there are a few equally effective hip thrust alternatives that provide backside size and strength with fewer obstacles.

Best Hip Thrust Alternatives

• Sumo Deadlift
• Split-Stance Romanian Deadlift
• Walking Romanian Deadlift
• Kettlebell Swing
• Reverse Hyperextension
• SHELC
• Single-Leg Glute Bridge
• Single-Leg Landmine Hip Thrust

Sumo Deadlift

The conventional deadlift, with its hip-width stance and significant back involvement, is a staple for many lifters focused on muscle-building and strength gains. The sumo deadlift, however, uses a much wider stance to alter leverage and shift muscle recruitment.

The wide-set foot position increases leg drive, allowing the inner thighs (adductors), hamstrings, and glutes to be worked through a long range of motion, which can contribute to muscle growth. (1) The sumo deadlift also allows a more upright torso, which can reduce strain on the lower back, making the exercise ideal for anyone with recurring lower back pain or mobility issues.

When to Use It

As a “big ‘n basic” compound (multi-joint) movement, the sumo deadlift is a heavy hitter in the weight training world and should get top billing in a workout. Perform the exercise as early in the session as possible, as either the first or second exercise after a general warm-up. 

Giving the exercise a high priority helps to reap the greatest strength and muscle gains, compared to performing it toward the end of the workout. (2)

How to Do It

Place a barbell on the floor and take a wider than shoulder-width stance. Angle your toes slightly outward and reach down with straight arms. Keep your upper body mostly vertical and bend your legs to grab the bar. Set your hands roughly hip-width apart. Take a breath and flex your abs to create tension.

Squeeze the bar tightly and pull your shoulder blades together. Drive your feet through the ground and apply constant tension to lift the weight — don’t try to abruptly yank the bar off the ground. Keep the bar close to your body as you lift up to full lockout. Reverse direction to replace the bar on the ground.

Split-Stance Romanian Deadlift

The Romanian deadlift is a commonly used deadlift variation to zero-in on the glutes and  hamstrings. You can amp up that focus by adopting a split stance, or staggered stance, to emphasize each leg individually. Rather than a pure single-leg movement with your non-working leg entirely off the ground, you can maintain balance while also shifting the majority of muscular stress to the front leg.

Single-leg training, or using a single-leg emphasis, can be as beneficial as bilateral (two-legged) training when it comes to building muscle, strength, and power, while requiring relatively lower loads overall. (3) Getting comparable results with less weight can be especially beneficial for lifters dealing with joint pain.

When to Use It

Even though the split stance provides some balance support, it’s best not to perform the split-stance Romanian deadlift when extremely fatigued (at the end of a training session). Coordination, strength, and stability could be compromised which would make the exercise excessively challenging. Train the split-stance Romanian deadlift relatively earlier in the workout on a dedicated leg day, or as one of the only leg exercises performed in a full-body workout.

How to Do It

Stand upright, holding a barbell with an overhand grip. Take a small step back with your right leg, keeping the toes of your right foot generally in line with the heel of your left foot. Set your feet at least shoulder-width apart until you feel stable. Brace your core, keep your back neutral, and bend forward at your hips. Keep the bar close to your front leg.

Lower the weight until you feel a significant stretch in the hamstrings and glutes of your front leg. Raise the weight without moving your feet. Perform all reps on one side before switching your stance.

Walking Romanian Deadlift

The walking lunge has a well-earned reputation as an intense cardio exercise and a great leg-builder. Both of those benefits can be amplified by swapping the lunge for this deadlift variation. The walking Romanian deadlift cranks up the glute and hamstring activity without compromising any of the conditioning benefits.

When to Use It

The walking Romanian deadlift (or walking RDL) can be performed as an intense finisher at the very end of any workout, not just a leg session, or it can be performed on its own and programmed similar to a cardio/conditioning workout. Don’t feel like jumping on the treadmill? Grab a pair of dumbbells and do some walking RDLs. Rather than specific repetitions, the walking RDL can be performed for a duration (one or two minutes is a good start) or for a total distance (begin with 50 to 100 feet).

How to Do It

Stand with a dumbbell in each hand by your sides. Take a step forward with your left foot. When your foot is fully planted on the ground, slightly bend your left leg and hinge forward at your hips. Keep your back in neutral, not rounded.

Reach the weights toward your front foot as far as is comfortable. Pull your shoulders back to stand upright again. Take a step forward with your right foot. Repeat the hinge forward and reach down. Continue alternating feet with step forward.

Kettlebell Swing

The swing might be the most frequently performed kettlebell exercise because it delivers a great bang for the training buck. It allows you to build explosive power, top-notch conditioning and endurance, and a muscular posterior chain. If you have access to a kettlebell in your gym or at home, swings should be on the short list of “must-learn exercises.”

When to Use It

The kettlebell swing relies on explosive power, so it’s ideally performed early in a training session or in a workout by itself. If you’ve fine-tuned the technique and can control the movement, you may be able to use it as a finisher toward the end of a workout as long as your grip and lower back (two critical safety elements) aren’t pre-fatigued.

How to Do It

Stand in front of a kettlebell in a relatively wide stance. Hinge forward at your hips, push your glutes back, and grab the top handle with both hands in a palms-down grip. Forcefully drive your hips forward to lift the weight in a fast, powerful snap. Keep your arms mostly straight. Squeeze the handle tightly without actively using your arms to move the weight. Your arms are just for control, the force of movement should come from the initial hip drive.

Flex your core when the weight is at the top position (roughly chest level) and allow the kettlebell to reverse direction as it “falls.” Repeat the hinge with your upper body. As the kettlebell passes just behind your knees, snap your hips forward to begin the next repetition smoothly.

Reverse Hyperextension

If one exercise is repeatedly touted by veteran powerlifters as a way to build the lower back, glute, and hamstring strength needed to squat hundreds upon hundreds of pounds, it’s probably worth considering even for those not interested in lifting a half-ton. The reverse hyperextension has long been advocated in the strength sports world as a way to “injury-proof” the posterior chain.

That’s a large claim that depends on the individual and plenty of factors, but the reverse hyperextension has been shown to work your lower back, glutes, and hamstrings without needing to throw around heavy weights. (4) This makes it an ideal way to work the target muscles without wearing down your body.

When to Use It

This movement is an efficient way to wrap up any leg workout after your lower body is fatigued and fully warmed up. However, performing the reverse hyperextension with light weight for moderate to higher repetition can also be a good addition to your general warm-up routine. The muscle activation and significant stretch can help to prepare your posterior chain for any heavier work to follow.

How to Do It

Some commercial gyms have dedicated reverse hyperextension machines, but the exercise can be performed on a “standard” back hyperextension machine (while facing backwards, holding the leg pads with your hands) or using a exercise ball placed on top of a flat bench, but the ball will be unstable and will require much more core control.

Get into position with your hips and abdominals supported on the pad. Lean forward at your waist and allow your feet to hang freely in the air. Your upper and lower body should form a general L-shape. Contract your glutes to raise your straight legs until they’re roughly parallel to the ground. Pause at the top for one or two seconds. Lower your legs under control. Pause in the stretched position for one or two seconds before repeating.

SHELC

The supine hip extension leg curl, or SHELC, requires an exercise ball and some space to lie on the floor. It’s an efficient way to perform a hip thrust alternative at home with limited equipment. This bodyweight-only exercise is one of the few movements to significantly recruit your hamstrings nearly in isolation, without the help of your larger quadriceps muscles and without adding weight.

When to Use It

The SHELC is versatile enough to be performed at any point in a training routine. Because it’s a bodyweight movement, you may want to pre-fatigue your target muscles with exercises and use the SHELC to finish them or, if the exercise is sufficiently challenging for your legs, perform it earlier in the workout.

How to Do It

Lie on the floor with your legs extended and both heels on top of an exercise ball. Brace your upper body by keeping your arms on the ground. Dig your heels into the ball to raise your hips off the ground — your body should be in a straight line from your feet to your chest.

Curl your feet toward your glutes, pressing down to keep both feet in contact with the ball. Straighten your legs to return to the starting position. Don’t drop your hips until the entire set is completed — perform the leg curl while maintaining the bridged position. If your feet are close to falling off the ball when your legs are curled in, move your heels closer to the top/center of the ball in the starting position.

Single-Leg Glute Bridge

The glute bridge is very similar to the basic hip thrust, minus a bench to elevate your shoulders, so you can get the benefits of a hip thrust without equipment. The single-leg glute bridge can be an efficient exercise choice, especially because the basic (two-legged) glute bridge is often not challenging enough for many lifters.

When to Use It

The single-leg glute bridge only requires some space on the ground, so it can be very easily superset with nearly any exercise to sneak in extra glute and hamstring training at any time. Try pairing them with push-ups for a quick and simple, ground-based, bodyweight-only workout. Or perform a set of single-leg glute bridges before each set of deadlifts to boost glute activation.

How to Do It

Lie flat on the ground with your legs straight. Bend your left leg and place your foot on the ground near your right knee. Keep your right leg straight and raise it until your knees are next to each other. Hold this straight leg position for the duration of the set.

Keep your foot flat on the ground and drive through the floor while raising your hips. You should feel a strong contraction through the back of your left leg. Pause for one to two seconds before lowering your glutes to the floor. Perform all reps with one leg before switching sides.

Single-Leg Landmine Hip Thrust

One highly effective hip thrust alternative is actually a simple hip thrust variation. The landmine allows you to shift the load to a single hip, instead of bearing a long barbell across your entire hip area. This modified hip thrust can be more comfortable for the lifter, while the landmine’s pivoting base offers a unique training angle.

When to Use It

The single-leg landmine hip thrust can be programmed like any hip thrust movement, simply adjust the load as needed. Single-leg training is often overlooked in many training programs, so if your current leg workout doesn’t involve any unilateral movements, consider making the single-leg landmine hip thrust a key player.

How to Do It

Sit on the floor perpendicular to a flat bench with your legs extended straight. Position the end of a landmine above your left hip. Place your left foot flat on the ground near your right knee. Rest your upper back and arms across the bench.

Raise your hips by driving through the floor with your left foot. Brace your core and pivot your upper body around the bench. Pause briefly in the top position — when you’ve reached a straight line from your knees to your shoulders. Lower to the ground under control, being careful not to bounce the weight off the floor. Perform all reps with one leg before switching sides.

Benefits of Hip Thrust Alternatives

You’re not sacrificing results if you’ve opted out of the classic barbell hip thrust. In fact, there are a few specific reasons why a barbell hip thrust alternative could be the preferred choice as a barbell hip thrust replacement.

Avoids Hip Discomfort

Many lifters find the bar’s position during hip thrusts to be too uncomfortable and not worth the trouble. Because the hip thrust requires a barbell to be laid across your hip region, it’s not uncommon for your hip bones to come into contact with the weight, especially if the bar shifts or slides during repetitions. Even on specially designed hip thrust machines, the load is supported directly across your hips via a belt or pad, which can still cause extreme discomfort as the weight pulls down through your pelvis.

The majority of hip thrust alternatives don’t require weight to be loaded on your hips at all. The single-leg landmine hip thrust, in particular, supports the weight on a single side and the angle of the landmine helps to offset the stress.

Increased Muscle Recruitment

The barbell hip thrust can require some technique, between setting your upper body on the bench, positioning your feet correctly, and maintaining a neutral body position as your hips rise. Any errors in those steps can drastically reduce activation on the target muscles, making the exercise less effective.

These barbell hip thrust alternatives are relatively more simple to master, while targeting the glutes and hamstrings more directly either by using a single-leg emphasis or by reducing contributing muscles and working the target muscles in isolation.

Decreased Lower Back Stress

Some lifters feel lower back strain during the barbell hip thrust, as there can be some mobility requirements to safely and effectively perform the movement. Many of the alternative hip thrust exercises reduce compressive strain on the lower back and don’t require as much hip mobility to perform, which can make the exercises more joint-friendly.

More Ways to Work the Posterior

The hip thrust is a relatively popular exercise, but despite the hashtags, it’s not a mandatory movement for building a powerful, muscular set of glutes and hams. The effective alternatives laid out above can be plugged into any training plan whether your goal is lower body strength, total-body muscle, or the kind of glute and hamstring development that gets trending.

References

1. 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. https://doi.org/10.1177/2050312120901559
2. Nunes, J. P., Grgic, J., Cunha, P. M., Ribeiro, A. S., Schoenfeld, B. J., de Salles, B. F., & Cyrino, E. S. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European journal of sport science, 21(2), 149–157. https://doi.org/10.1080/17461391.2020.1733672
3. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519/JSC.0000000000001096
4. Lawrence, M. A., Somma, M. J., & Swanson, B. T. (2022). Effect of Load on Muscle Activity, Kinematics, and Force Production During the Reverse Hyperextension Exercise. Journal of applied biomechanics, 38(5), 336–345. https://doi.org/10.1123/jab.2022-0046

Featured Image: Viewfoto studio / Shutterstock

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The importance of wrist mobility and strength are almost impossible to overstate. Without a strong, mobile wrist that can fluidly operate across multiple planes, our ability to grab and manipulate things with our hands would be nearly useless. Without the mobile wrist, our manual dexterity doesn’t really exist—our arms become those pincers people use to pick up trash.

You need adequate wrist mobility, whether you work a keyboard for a living (carpal tunnel syndrome), catch barbells in the rack position, throw projectiles, cradle infants, work on cars, cook, drink coffee out of mugs, wave goodbye, play Ultimate Frisbee, or shoot hoops (with good follow through). If you plan on giving awesome high fives or becoming a dominant arm wrestler or engaging at all with the physical world, you absolutely need mobile, strong, durable wrists.

Seriously, though, adequate wrist mobility is important for everyday life and intense exercise alike.

And yet the wrist is a common weak link. Who’s actively training the wrist? There’s no “wrist day” at the gym. Today that changes. Today you learn the proper way to improve mobility and strength at the wrist.

1. Wrist Rolls

Wrist rolls are simple. Lace your fingers together and, using plenty of push-pull oppositional strength, put your wrists through every possible range of motion. Rotation, flexion, extension, adduction, abduction—just make sure you’re fully extending and fully flexing and fully rotating. Roll them through all ranges of motion.

If you work in front of a computer, I’d recommend doing a few sets of these before and after the work day.

2. Prayer Stretches

Wrist prayer stretches are static stretches that increase in intensity. Put your hands in the prayer position in front of your face: palms and fingers flat against each other, fingers pointing up the ceiling (or sun, or heavens).

Then, while keeping your hands together and fingers still pointing up, bring your hands down toward your navel. Continue descending until you can’t keep your palms touching any longer, then hold it there for 3-5 seconds. Repeat, trying to go lower each time. 12 reps.

3. Palm Lifts

Get on your hand and knees, hands flat on the floor and positioned directly underneath your shoulders (so your arms are a straight line perpendicular to the floor). Slowly lift your palms off the floor while keeping your fingers flat on the ground. At the top, your wrist should be stacked directly over your hand. Try to keep your arm perpendicular to the floor. Hold for 2-3 seconds, then slowly lower your palm to the floor. 2-3 sets of 8-10 reps.

4. Rear Facing Palms Up Wrist Stretch

Get on your hands and knees, back of your hands flat on the floor with the palms facing up and your fingers pointing toward you. This places your wrist in flexion, and by shifting your bodyweight backwards by sitting back on your calves, you go deeper into wrist flexion. Do this carefully and slowly. 2-3 sets of 8-12 reps. Avoid pain, but discomfort is fine.

5. Rear Facing Palms Down Wrist Stretch

Get on your hands and knees, palms of your hands flat on the floor and your fingers point back toward you. This places your wrist in extension, and by shifting your bodyweight backward onto your calves, you go farther into extension. Like the last stretch, be careful, move slowly, and avoid pain. 2-3 sets of 8-12 reps.

6. Weighted Wrist Extension/Flexion

Weighted wrist extensions and flexions strengthen the primary movements our wrists perform. However, many people are biased toward either flexion or extension, and training both patterns with weight can help balance out our strength and mobility.

For extensions:

• Hold a dumbbell and place your forearm on a surface with your wrist and hand extending beyond the edge.
• Your palm should be facing the floor.
• Your wrist should hang down, bent in passive flexion.
• Bring your wrist into full extension against the weight’s resistance.
• Hold for a half second, then slowly lower it back. Repeat.

For flexions:

• Hold a dumbbell and place your forearm on a surface with your wrist and hand extending beyond the edge.
• Your palm should face the ceiling.
• Your wrist should be hanging in extension.
• Curl your wrist up into full flexion against the weight’s resistance.
• Hold for a half second, then slower slower it back. Repeat.

For both movements, use a light dumbbell. This isn’t a movement for massive weight. You’re training small but essential movement patterns. 3 sets of 12-15 reps, each wrist.

7. Weighted Pronation/Supination

Beyond just extension and flexion, the wrist can also perform pronation and supination. These are rotational movements at the wrist, used to do things like handle a screwdriver, turn a door handle, or throw an object. They’re important to get strong, because doing so can give you the kind of “farmer strength” that so many people are missing these days.

Supination is moving your wrist in clockwise rotation—external rotation. Palms down to palms up. Pronation is moving your wrist counterclockwise—internal rotation. Palms up to palms down. You need to train both movements, and the best way I’ve found is to do it while holding a heavy mace, club, or sledgehammer in your hands. It’s simple.

• Hold the shaft out in front of you with your elbow bent at 90 degrees.
• Slowly alternate between supinating and pronating your wrist. Rotate the object counterclockwise, then back up clockwise.
• Control the motion. Don’t rush through the movement.

Don’t go too heavy. If the object is too heavy, you can always slide your grip up toward the head to shorten the lever. As you get stronger and progress in the movement, you can slide your grip farther down the shaft to lengthen the lever.

2 sets of 6 reps (3 in each direction) with each arm.

8. Weighted Radial/Ulnar Deviation

Radial and ulnar deviation refers to moving the wrist from side to side. Flexing and extending along the “edges” of the wrist joint, like when you unscrew or screw on a pickle jar lid. Here’s how to train it:

Hold the same object you used for the supination/pronation exercise down at your side. Your arm should be straight and perpendicular with the ground.

For radial deviation, the head of the mace will be out in front of you. Raise the head of the mace by bending at the edge of the wrist, as if you’re raising a flag up to the sky. For ulnar deviation, the head of the mace is behind you. Raise the head of the mace behind you by bending at the other edge of the wrist. Again, you can adjust your grip to shorten or lengthen the lever and change the resistance.

2 sets of 6 reps (3 in each direction) with each arm.

9. Static Hold

The wrist is also a stabilizer. A wrist that can hold its position even as gravity and exterior forces try to destabilize is a strong wrist. If you throw a punch, hold a wrist lock, or carry anything heavy, you want a stable wrist.

The best way to train wrist stability is to do static holds with the very same object you used for the last two exercises. You will hold the mace/sledgehammer/club out in front of you with your elbow bent 90°, and that’s all you’ll do. Just hold that position.

That’s it! You don’t have to do all these exercises all the time. They are assistance exercises, not primary ones. But keep them in your back pocket for whenever you have a few minutes to train, be consistent, and in no time at all you’ll notice your wrist mobility and strength have improved and that your performance in other areas has as well.

Take care, everyone.

The post 9 Wrist Mobility and Strengthening Exercises appeared first on Mark’s Daily Apple.

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Cold? Flu? Tummy troubles? I know that I don’t have time to be sick, and I’m sure you don’t either. Luckily I don’t get sick very often anymore, but back in my competitive athlete days, it felt like I was constantly battling one cold, cough, or sinus infection after another.  

Not to toot my own horn, but I chalk up my current good health to my Primal lifestyle. I know for sure that there is a marked before and after—before Primal, when I had a medicine cabinet full of OTC remedies, and after, when I rarely take a sick day. On those occasions when I do detect a tickle in my throat or the first signs of sour stomach, my first course of action is to double down on those aspects of my lifestyle that support a robust immune system, particularly nutrient-dense foods, sleep, and time in the sun.

The food piece is what we’re going to talk about today. Everybody has an opinion about what to eat, or not, when you’re under the weather. I’m not claiming that certain foods can cure the flu or prevent you from coming down with that cold even after your sick kid coughs in your face. But once you’re sick, the name of the game is supporting your immune system by providing it with beneficial nutrients and compounds that could aid it in fighting off the viruses or bacteria that are making you sick in the first place. Some foods will also provide welcome comfort, which is nothing to sneeze at, pun intended. 

(I should note that I’m talking today about recovering from short-term issues—common cold, flu, a bout of food poisoning, that sort of thing. Chronic illnesses are a whole other ballgame.)

But maybe you shouldn’t eat anything at all? You’re probably familiar with the old adage, “Feed a cold, starve a fever.” Are you unintentionally doing more harm than good by eating even supposedly “healing” foods? 

Let’s dive into it. 

Feed a Cold, Starve a Fever? Yes or No?

As usual, it’s complicated.

I’ve covered the issue of fasting with a cold or other illness in depth before, but the short answer is that fasting may be beneficial in the case of a bacterial infection like a sinus infection but probably isn’t beneficial when battling viral illnesses like the common cold or coronaviruses. 

Here’s where it gets complicated: bacterial and viral illnesses often go hand-in-hand. You get sick with a virus, your immune defenses become compromised, and a bacterial illness takes root. Thus, it’s not always clear what, exactly, ails you. 

Furthermore, both can cause fever as part of a desirable immune response. The idea behind starving a fever is that eating increases body temperature (true). If you’re already “too hot,” you don’t want to pile on. That makes sense on face value. However, fever (or rather, the underlying immune response it represents) is a calorie-intensive process. For every 1 degree Celsius increase in body temperature (1.8 degrees Fahrenheit), metabolic rate ramps up by an estimated 10 percent.¹ Fasting when you have a fever, regardless of its origin, may make it harder for your body to continue to launch a robust immune response. That’s why the more common recommendation now is to feed a fever—to meet the increased need for energy and nutrients.  

What if you have no appetite when you’re sick?

Ah, another wrinkle to consider. Appetite loss is a common feature of many types of illness, and not just in humans. Animals across the species spectrum display the same anorexic (literally “without appetite”) response to being sick.

Scientists speculate that this is adaptive for a number of reasons.² When a sick animal isn’t driven to go out and find food, it conserves the energy normally spent hunting or foraging. Instead, it can hunker down in its shelter, where it is also safe from predators it may not be able to evade in its current weakened state. 

Fasting has other benefits as well. Yes, you aren’t taking in nutrients and calories that your immune system could use to fight foreign invaders, but you’re also depriving those same invaders of nutrients that they could use to reproduce and make you sicker.³ Fasting can also put you in a state of ketosis. Ketones, particularly beta-hydroxybutyrate, have anti-inflammatory and anti-oxidative effects that can protect against acute illness via a variety of complex metabolic pathways.⁴

All things considered, I believe that listening to your body is usually the best course of action. If you don’t have any appetite when you’re sick, there’s probably no problem with—and potentially some benefit to—fasting or just eating small meals. Staying hydrated is very important, though. Make sure you stay on top of fluid intake and consider adding electrolytes (especially if you’re feverish or have diarrhea). If appetite loss lasts longer than a couple days, or if you feel yourself becoming weaker or truly unable to eat, contact your doctor. 

4 Foods to Eat When You’re Sick

Ok, but what if you do have an appetite? What if you want to support your immune system with foods that could potentially help it knock out the illness faster? What then? 

Here’s where I’d start.

1. Bone broth and soups

Bone broth is a rockstar when it comes to helping you feel better. Besides the comfort factor of eating a bowl of steaming chicken soup when you’re not feeling well, research affirms that bone broth can help the body recover from upper respiratory infections.⁵ Hot liquids also keep mucus flowing which, while gross, allows the body to purge infectious agents. Chicken soup seems to be even more effective in this regard than plain hot water.⁶ (I expect any type of bone broth would have the same effect.)

The glycine in bone broth is also a natural sleep aid, and we all know that good sleep is key to recuperating from illness or injury. 

How to get it: 

I’m partial to homemade bone broth (here are recipes for chicken broth and turkey broth in the Instant Pot, for example), but store-bought is fine too. Sip it straight or make a bone broth latte. 

Soups that contain meat and vegetables are great ways to get extra nutrients in. I’m especially partial to garlicky soup. There is some evidence, though not always from very high-quality studies, that antibacterial and antiviral compounds in garlic can be useful in combatting everything from the common cold and flu to dengue virus.^{7 8} (I hope it goes without saying that you shouldn’t just chomp down on a few cloves of garlic if you have dengue fever. Get to an emergency room!) 

Long-time readers may recall me mentioning that when I feel a cold coming on, my immediate response is to simmer a whole head of crushed garlic in a pot of broth with cayenne pepper. This Garlic Soup with Mushrooms recipe will have the same effect but with even tastier results. 

Or if you’re feeling hardcore, go ahead and eat a clove or two raw. Some people swear by raw garlic for relieving a sore throat. 

2. Turmeric tea, or golden milk

Golden milk is the perfect mix of ingredients, each of which is immune-supporting in its own right:

• Turmeric, which contains the anti-inflammatory and anti-oxidative compound curcumin⁹
• Ginger, which may be especially beneficial if you’re experiencing nausea or upset stomach
• Honey, which research has proven effective for relieving sore throat¹⁰ and cough¹¹ (the latter even better than pharmaceuticals in some cases)

Recipe: 

A warm mug is just the ticket when you’re not feeling so hot. This golden milk recipe calls for coconut or almond milk, but if you can do cow milk, they whey and lactoferrin may provide an extra boost, helping you feel better if you’re suffering from a cold.¹² 

If you’re feeling more savory than sweet and want to harness the power of bone broth while you’re at it, try my Ginger Turmeric Chicken Soup instead. There’s a reason it’s one of the most popular recipes on the blog. 

3. Fermented foods

You already know that fermented foods are important sources of probiotics that help nurture a healthy gut microbiome. I recommend increasing your intake of fermented foods any time you have GI issues or immediately if you must take an antibiotic. 

But fermented foods aren’t just for gut health. In one study, researchers asked college students to supplement with probiotics or a placebo for 12 weeks and tracked the incidence of upper respiratory infections during that time.¹³ Although both groups were equally likely to get sick, the probiotics group had less severe symptoms, missed fewer days of school, and recovered two days faster on average. A meta-analysis of 20 randomized controlled trials found similar results in children and adults with respiratory illnesses.¹⁴ 

How to get them: 

Any fermented foods will do, but a bowl of sauerkraut or a giant deli pickle might not sound great when you’re sick. Some spicy kimchi or sambal oelek would do wonders for clearing stuffed sinuses, though! 

Yogurt or kefir are probably your best bets. The studies mentioned above used various probiotic strains, but Lactobacillus rhamnosus was a common one that you can probably find in yogurt from your grocery store.

4. Smoothies

I’m not much of a smoothie guy generally, but I mention them here for a few reasons. They may be more tolerable than a full meal if you have a stomach ache or sore throat. You can incorporate many of the beneficial items above (yogurt, whey, turmeric, etc.) into a smoothie. And smoothies usually contain other ingredients that support the immune system in their own right, such as berries for polyphenols or greens for magnesium and other vitamins.

Recipes:

Now I’m sure some of you are wondering if smoothies are a good idea since sugar suppresses the immune system. That’s true, but I’m less worried about whole fruit in a smoothie than the boluses of sugar often administered in studies, especially if you aren’t eating all that much period because you’re sick. And smoothies don’t have to be loaded with sugar. Check out these smoothie bowls that feature a variety of healthful ingredients. Or try a keto-friendly avocado smoothie. 

What Should You Eat with an Upset Stomach?

I bring this up because it’s a question I get fairly regularly. The standard advice in this situation is to adhere to a BRAT diet. That’s bananas, rice, applesauce, and toast. Not very Primal sounding.

But let’s stop and examine this for a second. The idea behind the BRAT diet is that these foods are fairly well tolerated when you have nausea, vomiting, or other GI issues. They’re bland and easily digested. 

And on the scope of food options, they’re not all that bad, Primally speaking. Of all the grains, rice is arguably the most innocuous. I don’t encourage people to eat rice, but it’s in that gray area of “not the worst, especially if you’re insulin sensitive and want to add some carbs to your diet.” Bananas are the same. I even declared bananas an underrated superfood once, especially when they are on the greener side. Applesauce is just apples with some of the mastication done for you. You could even do toast in a Primal-friendlier way by choosing one of the many gluten-free (even grain-free) options now widely available. 

Am I going to promote the BRAT diet? Not exactly. If you can tolerate some scrambled eggs or a blended soup, go for that. But if you’re sick and hungry, and a banana or some applesauce is all you can tolerate, I don’t want you wondering if the specter of Sisson is looking over your shoulder and tut-tutting.  

And don’t forget that ginger and peppermint are both great for upset stomach. Try some ginger or peppermint tea, or take a few whiffs of peppermint essential oil before trying to eat something. 

Prevention Is the Best Medicine

In terms of dietary components (vitamins, minerals, polyphenols) that support the immune system, it’s better to keep yourself adequately supplied all the time than to try to load up via foods or supplements while you’re already sick. High-dose vitamin C or zinc might help knock out a cold, for example, but a better strategy is to play offense instead of defense by eating nutrient-dense Primal foods consistently. 

I’m sure some of you have foods you swear by when you’re sick. Maybe it’s a special concoction a parent or grandparent used to whip up—your family’s secret, fail-proof recipe. Share your best  illness-combatting tactics in the comments. 

The post Feed a Cold, Starve A Fever? What to Eat (Or Not) When You’re Sick appeared first on Mark’s Daily Apple.