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Acne is a common problem that gives too many people too much grief. Many conventional acne (or acne vulgaris) treatments—antibiotics, oral steroids, hormonal birth control pills, and isotretinoin (sold with brand name Accutane)—have serious, sometimes downright scary, side effects. There may be cases when these nuclear options are necessary, but I know many folks would prefer to try diet, lifestyle, and more natural interventions first.

The good news is that as common as skin issues like acne are today, they are not an inevitable part of the human condition. Grandfather of the ancestral health movement Loren Cordain asserts that acne is basically unheard of in traditional-living societies.¹ This strongly suggests that modern lifestyle factors underlie much of what we see today. And if that’s the case, then there are steps we can take to cut acne down at the source.

I’ve always believed that there is a deep connection between skin health, gut health, and inflammation. I’m not surprised when people tell me that their acne, psoriasis, eczema, and other skin conditions are “miraculously” resolved after going Primal. The Primal Blueprint is designed to support a diverse, well-balanced microbiome, reduce chronic inflammation, and provide epigenetic signals that optimize health. It makes sense that clearer skin would be one of the benefits.

Some skin is finickier than others, though. I can’t promise that dropping grains and sugar, swapping out pro-inflammatory oils for better fats, and working on sleep hygiene is doing to solve the acne puzzle for everyone. If you’re struggling to “love the skin you’re in,” as the saying goes, here are some things to try.

What Causes Acne?

Acne doesn’t have a single root cause, which is one of the reasons it can be tricky to address. Sebum (oil) production, pore blockage, bacteria like Propionibacterium acnes (aka P. acnes), and inflammation each play a role. Androgens increase sebum production, and hormonal changes related to puberty, menstruation, pregnancy, PCOS, or menopause often lead to outbreaks.

Although many treatments target what’s happening on the surface, your skin’s appearance and condition are part and parcel of the body’s overall health. Systemically speaking, hormonal balance (or lack thereof) and associated nutrient levels strongly influence the production of oil, the skin’s vulnerability to invasive bacteria (and presence of “good” defensive bacteria), the natural production and turnover of skin cells, and, of course, underlying inflammation. It doesn’t help that we live a modern existence full of inflammation triggers: pollution in the air and water, harsh personal care products, chronic stress, and lack of sleep to name a few. There’s also a strong genetic component to acne, and some folks simply appear to be more vulnerable, unfortunately.

Acne sufferers frequently need to try a variety of dietary, lifestyle, and topical interventions before (hopefully) finding what works for them. Pharmaceuticals may become necessary, and I’m not looking down on anyone who goes this route. I know how much of a psychological toll chronic acne takes. But I’m strongly biased toward starting with more natural holistic approaches when possible.

How to Treat Acne Naturally

This is a non-exhaustive list of remedies that are backed by science and that members of the MDA community have told me worked for them.

Diet and Acne

This is where everyone should start, in my opinion, regardless of what else they’re trying concurrently. There’s absolutely no doubt that what you eat is reflected in your skin (although I’m happy to report that chocolate doesn’t seem to cause acne). You could go the route of doing a total elimination diet with systematic reintroduction to identify potential triggers, but that’s an onerous process, frankly. Instead, you can just try these first:

Glycemic load

Of paramount importance is checking your carb intake. Both observational and experimental studies link greater intake of high-glycemic carbohydrates to more frequent and more severe acne symptoms. High-glycemic load diets probably promote acne through several metabolic pathways, including by stimulating insulin-like growth factor 1 (IGF-1) and androgen and causing inflammation.^{2 3} For some people, acne is significantly improved simply by lowering the glycemic load of their diet, and I’m sure that this is a big reason why going Primal helps so many. If high-carb foods, especially of the hyperprocessed, nutrient poor variety, have snuck their way back onto your plate, you know what to do.

Dairy

Anecdotally, dairy seems to cause skin eruptions for many of you, an observation confirmed by a recent meta-analysis which reported that folks who drink more milk are more prone to acne.⁴ The American Academy of Dermatology also recommends that acne sufferers limit dairy intake.⁵

For what it’s worth, skim milk seems to be more problematic than whole milk. Also, in that meta-analysis, there was no significant relationship between acne and cheese or yogurt consumption. I hear all you cheese lovers rejoicing at that news, but hold up. I’d still recommend cutting out all dairy for at least a few weeks to see if it helps. If you notice your skin clearing up, continue the no-dairy experiment for a while longer. Then, if you wish, you can start adding back dairy a little at a time, starting with fermented dairy (yogurt, kefir) and cheese (fermented or unfermented).

Other food sensitivities

I can’t tell you how many readers have confided they struggled for years, even decades, with acne before switching to a Primal diet and finally getting relief. Many of them traced the root of their problem to gluten. Others were particularly affected by dairy, soy, or eggs. Occasionally, random food sensitivities were the issue.

Consider keeping a food journal to see if you can spot any patterns between what you’re eating and your acne flare-ups. When you identify likely culprits, try cutting them out for a few weeks and see what happens with your skin.

Supplements

Beyond the power of a clean, anti-inflammatory diet, I suggest adding a good comprehensive supplement as well as extra zinc,⁶ vitamin B complex (especially vitamin B3),⁷ vitamin A, and vitamin D to assist with regulating oil production and further boosting the skin’s natural repair abilities. Research has especially supported the role of zinc deficiency in acne. Women who are pregnant, nursing, or have recently weaned are particularly at risk because of higher need for zinc.

Also make sure you get plenty of omega-3s through small, oily fish or supplementation.⁸ Some folks report good experiences with adding evening primrose, an anti-inflammatory omega-6 as well.

Finally, a good probiotic can help your body (and skin) balance its own “good” bacterial defenses.⁹ Various Lactobaccilus and Bifidobacterium strains have been shown to improve skin health.¹⁰

Gut Health

Speaking of probiotics, if you want healthy skin, you need a healthy gut. There is a strong gut-skin connection, and skin problems like acne, rosacea, and psoriasis are often the outward manifestation of gut dysbiosis or intestinal permeability (“leaky gut”).¹¹ You have nothing to lose by adding sauerkraut, kimchi, and other foods containing probiotics and prebiotics to your meals. If you’re not sensitive to dairy, try kefir, one of my favorite sources of probiotics. You can even try doing a yogurt mask since topical probiotic treatments could be beneficial.

Stress and Sleep

Stress causes a cascade of hormonal actions that, over time, deplete essential nutrient stores, especially minerals like zinc. We can’t always control the stressors in our lives, but most people, if they’re being honest, could put more effort into getting better sleep. Consider it an investment in your appearance as well as overall health. They don’t call it beauty sleep for nothing! Additionally, take up stress management methods that bolster the parasympathetic relaxation response to further support hormonal balance.

Topical Remedies

Finally, work on your skin’s surface. Don’t be discouraged if finding the products that make your skin happy takes a process of trial and error. What works for one person’s skin will aggravate the next. Here are some places to start.

Nicotinamide: Aka niacinamide, this topical form of vitamin B3 can reduce inflammation and help acne and improve skin’s overall condition.¹²

Willow bark: Contains a compound called salicin, which the body converts to salicylic acid. Aspirin works in the same way, so you can make a paste out of crushed up aspirin (the plain white pills, not the coated capsules) to use as a spot treatment or face mask. Or, of course, you can purchase creams and toners that contain salicylic acid, just watch for other gnarly ingredients.

Essential oils: Certain essential oils are particularly good for clearing up acne. Tea tree oil and thyme oil are two.^{13 14} Always dilute them appropriately in a non-comedogenic carrier oil. Jojoba oil is a good one.

Other botanicals like calendula and feverfew: Can be soaked and spread over the face with a cotton ball after washing in order to calm skin.

Apple cider vinegar: Diluted so as not to burn skin, exerts anti-bacterial and pH-balancing effects.

Zinc creams: For fungal acne specifically. Look for zinc pyrithione on the label (the same active ingredient in many dandruff shampoos).

Steaming: Visit the steam room at the gym or lean over a bowl of hot water with a towel draped around your face to open pores for a good cleansing, natural oil extraction, or absorption of botanical agents. Don’t scald yourself, obviously.

Pure water: Those with the worst skin conditions like severe acne or rosacea can benefit from rinsing with distilled rather than tap water.

Takeaways

Skin disorders are complex. The idea here is to take a holistic approach to supporting healthy skin. Although these suggestions might not serve as a cure-all, they are the best way to get at the root causes of the physiological imbalances behind acne. Furthermore, the natural topical options can support your lifestyle efforts without depleting skin of its natural moisture or defenses.

The remedies I mentioned here are not the only ones you might try, and severe or prolonged cases may respond best to a combination of treatments, including medications. Even if it takes a while to find your clear skin solution, the upside is that everyone benefits from cleaning up their diets, building a healthy gut, sleeping well, and reducing stress even if your skin issues are especially stubborn. No matter what your specific challenge, the following are always good practice:

• Support a healthy gut microbiome.
• Eat a nutrient-rich diet.
• Avoid harsh cleansers and products that might irritate your skin.
• Avoid foods that promote inflammation.
• Get healthy sun exposure.
• Practice practical prevention: Avoid touching your face as much as possible and frequently wash items that touch your face (pillowcases, helmets, etc.).

What say you, MDA community? I know I just scratched the tip of the iceberg here. Tell me about your personal successes and challenges. What’s your secret for healthy skin? Maybe your advice can help someone else.

The post How to Treat Acne Naturally appeared first on Mark’s Daily Apple.

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When people think of comfort food there’s a good chance that mac and cheese comes to mind. This creamy, gooey, and cheesy dinner time meal can easily transport you back to childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.

Made with a helping of cauliflower this recipe leans into a variety of spices, such as paprika and mustard powder while also being topped off with our new No-Dairy Cheez Sauce. If you’re looking to switch it up you can also swap out half of the instructed cauliflower for butternut squash, which is perfect for the fall season.

How to make keto cauliflower mac and cheese

First, preheat your oven to 350 degrees Fahrenheit. Then, in a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower. Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow everything to cool slightly.

Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour. Pour the cauliflower mixture into a greased 9×9 baking dish.

Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.

Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve!

Print

Keto Cauliflower Mac and Cheese

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• 
  Author: Priscilla Chamessian
• 
  Total Time: 65 minutes
• 
  Yield: 8

Print Recipe

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Description

This creamy, gooey, and cheesy dinner time meal will easily transport you back to your childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.

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Ingredients

2 medium heads cauliflower, cut into 1” pieces

1/4 cup Primal Kitchen Avocado Oil

1 tsp garlic powder

1 tsp onion powder

1 tsp paprika (or half paprika, half smoked paprika)

1/2 tsp black pepper

1/4 tsp mustard powder

1/4 tsp thyme

1/4–1/2 tsp salt

1.5 cups Primal Kitchen No Dairy Cheez Sauce

½ cup full fat coconut milk or other milk of choice

3 Tbs almond flour

1.5 ounces pork rinds

2 Tbs chopped parsley

2 Tbs almond flour

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Instructions

1. Preheat your oven to 350 degrees Fahrenheit.
2. In a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower.
3. Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow to cool slightly.
4. Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour.
5. Pour the cauliflower mixture into a greased 9×9 baking dish.
6. Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.
7. Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve!

Notes

You can roast the cauliflower ahead of time if you are in a bind, and combine the sauce and cauliflower and bake before eating. 

This dish would also be delicious with half cauliflower and half butternut squash. Use 2-3 cups of butternut squash cut into 1” cubes in lieu of a cauliflower.

• Prep Time: 15 minutes
• Cook Time: 50 minutes

Nutrition

• Serving Size: 1/8 of recipe
• Calories: 235.2
• Sugar: 3.3g
• Sodium: 619.2mg
• Fat: 16.8g
• Saturated Fat: 4.4g
• Trans Fat: 0g
• Carbohydrates: 12.6g
• Fiber: 4.4g
• Protein: 9.8g
• Cholesterol: 7.6mg
• Net Carbs: 8.2g

Keywords: keto cauliflower mac and cheese

The post Keto Cauliflower Mac and Cheese appeared first on Mark’s Daily Apple.

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Chinedu Andrew Obieaka, a.k.a. “Andrew Jacked,” has only been on the competitive bodybuilding circuit for a little while. Yet, after winning his first two International Federation of Bodybuilding and Fitness (IFBB) Pro League contests, the 2022 Texas Pro and 2022 Arnold Classic UK, Jacked is considered an ascending superstar. With a legendary bodybuilder on his side, the athlete will aim for one of the sport’s top challenges this December.

On Sept. 29, 2022, during an interview with Olympia judge Terrick El Guindy and Bob Cicherello (“Bob Chick”) on Olympia TV on YouTube, Jacked and his coach, four-time Arnold Classic champ Ken “Flex” Wheeler, discussed the upcoming 2022 Mr. Olympia. (Note: Jacked’s nutritionist George Farah was also in attendance as a subject.) Among the more pertinent topics were how Wheeler feels about the upcoming competition as well as Jacked’s chances against two-time reigning champion Mamdouh “Big Ramy” Elssbiay.

[Related: The 10 Best Dumbbell Exercises to Hit Your Lats]

There was a time when Jacked was an unknown entity. Then he earned his Pro Card at the 2022 Arnold Classic Amateur in early March and won his first two IFBB Pro League contests. In such a short time, despite his inexperience, he’s already risen well through the ranks. This success, despite Jacked’s inexperience as an IFBB Pro League athlete, makes Wheeler believe Jacked is a budding bodybuilding titan.

“I competed probably over 40 times as an amateur before I even got into the National Physique Committee [NPC] because I was back in the Amateur Athletic Union [AAU] days. I was learning. I was developing,” Wheeler said, comparing his career to Jacked’s. “But if you look at Andrew [Jacked], one NPC show, that’s it. Look at how much he changed from his Arnold Amateur debut, and then look at how much he’s changed at the Texas show. Then, just in a matter of fewer than two months, a little bit over two months, how much he’s changed going into the Arnold Classic [UK].”

In the context of a stacked Olympia field featuring Elssbiay, Brandon Curry, Hadi Choopan, Nick Walker, Hunter Labrada, and Derek Lunsford, Wheeler thinks Jacked has another significant advantage — less wear and tear on his body.

“He [Jacked] has less mileage than any competitor that he’s ever competing against or ever going to compete against,” Wheeler explained. “That right there tells you this young man’s potential. Because no one, even myself, has done what he’s done in such a short period of time. That’s damn scary.”

 

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[Related: How to Do the Hack Squat — Benefits, Variations, and More]

As for Jacked’s chances to actually win the Olympia and topple Elssbiay, Wheeler thinks there’s an opening under the right circumstances. Even with Elssbiay recently weighing in at a jaw-dropping 337 pounds at the end of his off-season, the door could be cracked open.

“Ramy is the person to beat,” Wheeler offered as a disclaimer. “But now you’re going to have guys competing against him that are taller than him and match his mass. I’m going to argue and say possibly, I’m being nice, but he [Jacked] possibly has better symmetry and balance that he [Elssbiay] has.”

Even if Jacked doesn’t reach high expectations this year by beating Elssbiay, there seems to be little doubt Wheeler thinks Jacked’s talent has him primed to be one of bodybuilding’s next main fixtures. In the long run, whether the competitor lives up to that promise is anyone’s best guess for now.

The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.

Featured image: @andrewjacked on Instagram

The post Flex Wheeler Thinks Andrew Jacked Can Push Big Ramy for the 2022 Mr. Olympia appeared first on Breaking Muscle.

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Research of the Week

Getting fat precedes increased calorie intake, in one recent study.

Using a multivitamin for 3 years improves cognitive aging in older adults.

Night shift workers who fast at night have improved mood and better circadian alignment. 

Selection pressures in ancient Eurasia formed modern European populations.

Open office architecture promotes less face-to-face communication, more digital communication.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Declare Your Expertise, Then Embody It with Marcy Morrison

Media, Schmedia

The best stone skipper on Earth.

Adderall shortage.

Interesting Blog Posts

Hitler (vegetarian, btw) had terrible teeth when he died.

Can we breed happier chickens?

Social Notes

Science vs Science.

Everything Else

In NY public hospitals, vegan food is now the default.

An Alzheimer’s drug that might work?

Swedish prison: good for your health.

Things I’m Up to and Interested In

Interesting research: Reclining on your right side raises HRV.

This is ill-advised: “Let’s eliminate sex segregation in sports.”

Interesting research: Sugar-sweetened beverages linked to higher cancer mortality, partially mediated through obesity.

Bad sign: Adult Happy Meals are coming.

Be careful: Long term SSRI use linked to heart disease.

Question I’m Asking

Should all sports be co-ed?

Recipe Corner

• Oxtail stew (no need for cornstarch).
• It’s hard to beat slow cooker Korean short ribs.

Time Capsule

One year ago (Sep 25 – Sep 31)

• 6 Food Additives That Might Be Giving You Trouble—What are they?
• Ask a Health Coach: ls This Good For Me or Not?—Well, is it?

Comment of the Week

“‘Light pollution is preventable and reversible. I am an advocate with the International Dark Sky Association, headquartered in Tucson, AZ. We work to restore the night sky for the health of humans and wildlife, energy savings, improved public safety with effective lighting, and the heritage of dark night skies. 80% of the world lives where the Milky Way is no longer visible. Find information at dark sky.org and join us. State chapters in the US and many international chapters as well. #idadarksky”

-Keep up the great work, Linda.

The post New and Noteworthy: What I Read This Week—Edition 196 appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

Only days after a record-breaking performance at the 2022 USPA Raw Pro, powerlifter Jamal Browner might have just outdone himself with a new remarkable feat of strength.

On Sept. 29, 2022, Browner captured a 500-kilogram (1,102-pound) raw traditional deadlift during a training session. He is the fourth known person to deadlift at least that much weight while on film. The 110-kilogram athlete used a sumo stance and overhand grip and wore a lifting belt and lifting straps to help with the historic pull.

 

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[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

The historic nature of Browner’s deadlift naturally drew the attention of more than a few figures in strength sports. Browner received notable variations of praise from people like two-time International Powerlifting Federation (IPF) World Champion (2019, 2021) Russell Orhii, powerlifters Bobb Matthews and Ernie Lillibridge Jr., 2016 Europe’s Strongest Man (ESM) Laurence Shahlaei, and strongman Rob Kearney.

Browner’s deadlift also puts him in an exclusive club in strength sports. He joins three athletes who have pulled at least 500 kilograms on camera over the last several years.

The 2017 World’s Strongest Man (WSM) champion Eddie Hall was the first to deadlift at least that much weight when he set the mark as the strongman World Record at the 2016 World Deadlift Championships (WDC) in Leeds, England.

Roughly a year later, 2018 WSM winner Hafthor Björnsson extended the record when he deadlifted 501 kilograms (1,104.5 pounds) during the 2020 World’s Ultimate Strongman “Feats of Strength” series. However, because Hall accomplished his deadlift at a sanctioned neutral competition while Björnsson did his at his personal gym in Reykjavik, Iceland, members of the strongman world still believe Hall holds the official World Record.

A few years later, in late April 2022, Polish athlete Krzysztof Wierzbicki became the first powerlifter ever to deadlift at least 500 kilograms when he pulled 502.5 kilograms (1,108 pounds) during a recorded training session. At the time of this writing, Wierzbicki’s deadlift is the heaviest-filmed known pull in history. Unlike Hall and Björnsson, Wierzbicki notched his pull without a deadlift suit. Because Wierzbicki used straps, it wouldn’t have counted in a sanctioned contest.

 

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[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Browner follows Hall, Björnsson, and Wierzbicki as the fourth person to complete a traditional deadlift of at least 500 kilograms from the floor. He joins the Wierzbicki as the second person to do without the assistance of a suit. Likewise, Browner’s pull would not count in an official competition because of his use of straps.

Aside from breaking the World Record, the next significant deadlift achievement might be to see who can pull 500 kilograms without the use of straps. Browner, Wierzbicki, and their peer Danny Grigsby — the first powerlifter to capture a 1,000-plus pound raw deadlift in a full power meet — will undoubtedly all be huge factors in that race.

Featured image: @jamal_b15 on Instagram

The post Powerlifter Jamal Browner Makes Deadlifts a Historic 500 Kilograms (1,102 Pounds) in Training appeared first on Breaking Muscle.

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Even if you skipped Latin class or missed boarding school altogether, most lifters in the gym are familiar with their lats — the large, fan-shaped muscle that occupies most of your back. This makes sense because “latissimus dorsi” translates to “broadest muscle of the back side.”

Well-developed lats enhance the breadth of your physique by filling the space between your rib cage and arms. The lats support your low back and transmit energy between your hips and shoulders during athletic endeavors.

Finally, the lats are massive contributors to upper body pulling strength. Whether hoisting yourself over a wall at an obstacle course race or drawing in an opponent during a grappling sport, the lats are as useful as they are aesthetic.

We all need a strong, substantial set of lats. You might already train them with pull-ups and pulldowns. Sure, those are great, but there’s an assortment of effective lat exercises that only require a few dumbbells. Here are the best dumbbell exercises to hit your lats.

10 Best Dumbbell Exercises for Lats

• Bent-Over Dumbbell Row
• Single-Arm Dumbbell Row
• Dead-Stop Dumbbell Row
• Cross-Bench Dumbbell Pullover
• Kroc Row
• Three-Point Dumbbell Row
• Bird Dog Row
• Bench-Supported Dumbbell Row
• Dumbbell Prone Bench Pull
• Dumbbell Pull-Up Drop Set

Bent-Over Dumbbell Row

Sometimes the simplest exercise is the most effective. The bent-over dumbbell row delivers a heavy training stimulus to the lats and other muscles of the back while reinforcing hip hinge mechanics. In fact, the bent-over row shows comparable low back extensor muscle activity to the Romanian deadlift (RDL). (1)

Unlike the barbell row, which is traditionally performed with an overhand grip on a straight bar, the dumbbell version allows an elbow-friendly neutral forearm rotation. To better target the lats, pull your elbows straight back out to the side. (2)

How to Do the Bent-Over Dumbbell Row

Stand upright while holding a dumbbell in each hand. Bend forward at the hips and keep a slight bend in your knees. Allow the dumbbells to hang from your straight arms, slight in front of your knees.

Row both dumbbells toward the bottom of your ribcage by pulling the elbows and shoulders back. Keep your trunk at a constant angle to the floor. Don’t jerk your upper body up and down to move the weight.

Benefits of the Bent-Over Dumbbell Row

• Maintaining the hip hinge (bent forward) position trains your glutes and spinal erectors while you row. (1)(3)
• Rowing from the bent-over position requires greater spinal stiffness, which may make the bent-over dumbbell row a great accessory exercise for those training to improve their deadlift. (3)
• Depending on your flexibility, the bent-over dumbbell row may also provide the bonus effect of a mild hamstring stretch.

Single-Arm Dumbbell Row

Closely related to the bent-over dumbbell row, the single-arm dumbbell row allows you to adopt a large stance and brace your off-side arm on your leg.

Tasked with managing only one dumbbell at a time, you can focus attention on the target muscles including the lats, teres major, rhomboids, middle trapezius, and posterior deltoids (upper back muscles). Focusing on the mind-muscle connection has been shown to be helpful for engaging the lats. (4)

How to Do the Single-Arm Dumbbell Row

Begin with one dumbbell on the floor. Take a staggered stance with your front foot next to the dumbbell. Your working arm will be opposite your front foot — left foot forward with your right arm working, and vice versa.

Lean forward and brace your non-working forearm on your front thigh. Grab the dumbbell with your working arm and row the dumbbell toward your back hip. Maintain a neutral grip with your palm facing your front leg. Lower the weight to a full stretch, nearly reaching ankle-level.

Benefits of the Single-Arm Dumbbell Row

• Rowing one arm at a time with your off-side forearm supported on your thigh helps lock in good form by discouraging hip extension.
• Unilateral (single-arm) rowing with off-side support is easier on the low back. It reduces lumbar erector muscle activity and likely decreases extension forces and shear forces experienced by the low back. (5)

Dead-Stop Dumbbell Row

Think of the dead-stop dumbbell row as a relative of the barbell-based Pendlay row. Like its more popular sibling, each repetition is performed from the floor, which builds raw strength at long muscle lengths.

And like the Pendlay row and the bent-over dumbbell row, discussed above, the exercise requires deep hip flexion and adequate hamstring flexibility. But unlike the bent-over dumbbell row, which can tax the lumbar region, the dead-stop dumbbell row offloads the low back between each repetition while the weight is reset on the ground.

How to Do the Dead-Stop Dumbbell Row

Stand with two dumbbells slightly outside of your toes. Assume a deep hip hinge position, bent at the waist, with your back as straight as possible.

Grab the dumbbells and row them alongside your thighs toward your ribs. Lower both weights to the ground and allow a “dead-stop” on the floor between repetitions. Pause momentarily to unload the weights, without loosening your grip, before initiating the next rep.

Benefits of the Dead-Stop Dumbbell Row

• Because the dead-stop dumbbell row begins and ends in a stationary position on the floor, it interrupts the stretch-shortening cycle (SSC) and eliminates the stretch reflex. This decreases momentum and increases muscle recruitment.
• The dead-stop makes the movement more strict by dissuading the use of passive recoil from muscles and other connective tissues. This makes the exercise more challenging and will help you to build starting strength, or strength off the floor.
• As a bonus, dead-stop exercises are often extremely joint- and tendon- friendly, likely due to more gradual loading rates and lower absolute loads required for a training effect.

Cross-Bench Dumbbell Pullover

A hallmark of the “Golden era” of bodybuilding, the pullover has seen cycles of popularity and disuse. Along with straight-arm cable pulldowns, the pullover is a rare “isolation exercise” targeting the latissimus dorsi.

The lats are capable of moving the shoulder through a very long range of movement. (6) While rows train the lats through a significant part of the extension range of motion, the cross-bench dumbbell pullover trains shoulder extension from end-range (overhead position).

Peak resistance in the pullover is encountered when your arms are fully overhead, parallel to the ground. That’s when the latissimus dorsi muscle fibers are at their longest length. Training the lats at long muscle lengths is beneficial for building muscle mass. (7)

How to Do the Cross-Bench Dumbbell Pullover

Support your shoulder blades on a flat bench and bridge your hips to keep a straight line from your knees to your shoulders. Begin with one dumbbell in both hands supported above your face. Lower the weight “overhead” behind you until you feel a strong stretch across your lats and chest.

Pull the weight back over your forehead. Stop before your arms are vertical to maintain tension, and repeat. Keep your elbows in a fixed, slightly bent position and turned slightly outward throughout the exercise.

Benefits of the Cross-Bench Dumbbell Pullover

• By keeping your elbows slightly bent and flared outwards throughout, you’ve locked yourself into a position where the dumbbell applies resistance to shoulder extension and internal rotation. Both are actions of latissimus dorsi, leading to increased muscle recruitment.
• The cross-bench dumbbell pullover requires isometric contraction of the gluteus maximus. Not only will you get bonus “glute work,” but contraction of the glutes may actually enhance tension on the lats. Force transmission occurs between the glutes and lats via the thoracodorsal fascia, a sheet of connective tissue in the small of the back to which both muscles attach. (8)(9)

Kroc Row

Some exercises are good for going heavy and others are great for high repetition sets. The Kroc row is designed for both. Dust off the biggest dumbbell you can find and consider using a lifting strap. Aim for no less than 15 reps per set.

Although the Kroc row encourages a small amount of body English to move the weight and get the reps, be disciplined here. Excessive trunk extension or rotation recruits more muscles that are not the target of the exercise. To keep the focus on the lats, the majority of work must be done by the shoulder.

How to Do the Kroc Row

Setup similar to a single-arm dumbbell row, in a split stance with a dumbbell near your front foot. Brace your off-hand on a sturdy bench or on the end of a dumbbell rack — don’t be the person blocking a row of dumbbells, set up to the side of the rack.

Strap in to the dumbbell, brace hard with your off-hand, and accelerate the dumbbell up toward the outside of your lower lower ribs. A small amount of leg drive is acceptable. Lower under control and repeat for high reps.

Benefits of the Kroc Row

• Although the Kroc row is decidedly a lat-building exercise, it allows hearty contribution from the upper traps. The recruitment of this powerful muscle allows you to move more weight for higher reps.
• The Kroc row provides a unique opportunity for heavy loading and “controlled aggression” during your training. It’s the kind of exercise that makes you want to crank up the volume on your favorite lifting music.

Three-Point Dumbbell Row

The lats act primarily on the shoulder with minor contributions to trunk extension and rotation. (10) Emphasis on the word “minor.” If you are struggling with keeping true form or experiencing low back fatigue during the bent-over dumbbell row or other standing variations, then it’s time for a different variation. The three-point dumbbell row may be ideal.

It’s sometimes considered the “default” method of performing a dumbbell row. It’s more supportive than either the single-arm dumbbell row or Kroc row because it requires a large, stable base for moving serious weight with clean form.

How to Do the Three-Point Dumbbell Row

Begin with a dumbbell on the floor next to a flat bench. Place your off-side knee, shin, and palm on the flat bench. Set your other foot a comfortable distance from your hips and keep the foot flat on the floor.

Maintain a neutral spine position as you grab the dumbbell. Keep a neutral grip (palm facing your body) as you row the dumbbell toward the outside of your hip. Lower to a full stretch without touching the floor, and repeat for reps.

Benefits of the Three-Point Dumbbell Row

• Compared to standing variations, the three-point dumbbell row takes significant tension off the low back and hamstrings.
• You’ve unofficially claimed the bench as your designated recovery zone between hard sets. Push your sets hard enough and you’ll need it.

Bird Dog Row

The bird dog exercise is a common rehab and performance exercise that trains “rotary stability,” or the ability to recover from challenges that would tend to rotate your shoulder girdle, spine, or hips. (11) It’s performed on the ground in an “all fours” position with support from only one hand and the opposite leg.

Take this challenging position, move it on top of a flat bench, and add a row. Now, you have a dynamite exercise that integrates the lats and core.

How to Do the Bird Dog Row

Start with a light dumbbell (roughly 20-30% of what you’d use for a single-arm row) placed on top of a flat bench.

Setup with your working-side knee and off-side hand on the bench, and your off-side leg extended behind you. Brace your midsection and stabilize your entire body. Row the dumbbell with a neutral-grip to the outside of your lower ribs. Focus on preventing any rotation of your hips, pelvis, or spine as the weight moves.

Benefits of the Bird Dog Row

• Unilateral dumbbell rows have shown greater muscle activity in the obliques than bilateral rows, cable rows, and machine rows. (5) This variation will hit the obliques even harder than other single-arm rows due to the narrow base of support. (11)
• The bird dog row requires the lowest weight dumbbell to be challenging and effective, making it an appealing exercise for “light” or recovery workouts or periods of injury rehabilitation.

Bench-Supported Dumbbell Row

Although standing dumbbell row variations may look simple, they are notoriously subject to sloppy form. The bench-supported dumbbell row, sometimes called the chest-supported row, restricts the work to only your shoulders to better target the lats. (2) (10)

Because your lower body is essentially removed from the equation and the bench provides rock-solid stability, this is one of the most strict and muscle-focused row variations.

How to Do the Bench-Supported Dumbbell Row

Set an adjustable bench to 45-degrees. If you have long arms, you may need to elevate the bench to maintain the same angle. Using a higher incline will shift focus off the lats and onto the traps and upper back musculature.

Hold two dumbbells and lie chest-down on the bench. The weights should not reach the floor when hanging down straight. Row both dumbbells by pulling your elbows up and alongside the bench. Keep a neutral forearm orientation throughout the exercise.

Benefits of the Bench-Supported Dumbbell Row

• The bench-supported dumbbell row eliminates the use of “body English” in the hips or trunk to cheat the weights up.
• Bench-supported rowing has been shown to result in reduced low back muscle activity, which may be beneficial for those looking to spare the low back in training— say, to prepare for an imminent deadlift session — or to offload the low back in the case of injury. (2)

Dumbbell Prone Bench Pull

Although it often takes a backseat to the bench press, the bench pull is a hallmark of athletic training and testing. The reason? It’s a pure expression of horizontal pulling strength.

The dumbbell version of the bench pull, sometimes called a seal row, alleviates some of the difficulties associated with the barbell version. Most notably, the potential for a shortened range of motion when the barbell hits the underside of the bench.

If you do not have a dedicated bench pull/seal row station, you can easily assemble one with a flat bench and several plates or aerobic steps. However, make sure your setup is secure and at an appropriate height. To ensure a full range of motion, the bench must be high enough to avoid reaching the floor in the stretched position.

How to Do the Dumbbell Prone Bench Pull

Lie on your belly on top of the bench with a folded towel under your forehead to maintain proper neck alignment. Retrieve the dumbbells from beneath the bench by carefully leaning to each side and grabbing them.

Row both weights toward your lower ribs with your palms facing each other. Keep your arms and the dumbbells close to the bench, not angled away.

Benefits of the Dumbbell Prone Bench Pull

• The prone position dissuades compensatory actions such as “shrugging” during the row, which could otherwise rob tension from the lats.
• The setup provides support to the entire spine and head, significantly reducing strain on the spine. You might even find the stretched position comfortable for a moment.

Dumbbell Pull-Up Drop Set

The pull-up is not technically a dumbbell exercise, but I am including it here under the pretense that it can be loaded with a dumbbell. A cop-out? Probably, but the pull-up is too effective as a lat-builder to neglect.

It’s likely the latissimus dorsi is best trained at long muscle lengths. (7) Aside from the dumbbell pullover, which has a very small effective range of motion, no exercise on this list compares to the pull-up for the purpose of training the lats at long muscle lengths.

If you’re strong and can perform several bodyweight pull-ups with good technique, you can load the pull-up heavier by locking a dumbbell between your legs. If you’re up for a serious challenge, perform your dumbbell pull-ups with the drop set technique.

How to Do the Dumbbell Pull-Up Drop Set

Hold a relatively light dumbbell between your ankles, begin performing pull-ups with a neutral or, if available, rotating grip.

When you approach muscular fatigue and cannot perform another full repetition with good form, release the dumbbell on the floor and immediately continue to perform pull-ups until you approach muscular failure again.

Benefits of the Dumbbell Pull-Up Drop Set

• Compared to hanging weights from a dip belt for your pull-ups, using a dumbbell is easier to quickly jettison during a drop set.
• Pull-ups can be used to train shoulder extension by using a shoulder-width grip or adduction when using a wide grip. Both are actions of the latissimus dorsi, leading to increased muscle recruitment and growth stimulus.

The Latissimus Dorsi Muscles

All ten exercises on the list are effective for training the lats because they load or provide resistance to one or more of the actions of latissimus dorsi. The latissimus dorsi primarily acts to extend the shoulder, drawing your arm back toward your body as during rowing. (10)

The latissimus dorsi also adducts the shoulder, drawing your arm toward your midsection as during performance of a wide-grip pull-up or pullover. (10) Secondarily, the lats contribute to internal rotation of the shoulder. The lat muscles even contribute to low back extension and rotation, albeit, these contributions are small. (10)

Average gym-goers can simply plug one or more of the exercises into their training plan, perform their sets, then rest assured they’ve “hit their lats.” Bodybuilders and physique-minded lifters typically divide their back workouts upper body pulling into horizontal pulling and vertical pulling. Think of all the row variations on this list as horizontal pulls, while the pull-up and pullover are vertical pulling.

Due to the biomechanical differences between these movement patterns, it may be prudent to include at least one from each category during your weekly lifting routine.

How Often and How Much Should You Train Lats?

Start training your lats regularly and you’ll notice remarkable things. Clothes begin to fit better, your major compound lifts (like the squat, bench press, and deadlift) start feeling more secure, and you develop mind-muscle connection to the growing slabs of muscle on your flanks. But how often should you hit lats for optimal results? And how much attention should the lats receive?

While there is plenty of nuance to programming, a simple method to plan training frequency is to determine the target weekly total set volume for the muscle or muscle group. Then, work backwards by allocating those sets into your weekly workout split.

For already-fit individuals who want to build more muscle, experts recommend a minimum of 10 sets per muscle group per week is best. (12) More weekly sets (i.e. 20 or more) may offer additional benefits provided the lifter gradually builds to that volume over time. (12) If you are dead-set on improving your lats, a higher volume “specialization” program can be very effective, but again, that volume must be built gradually over time.

Next, take your favorite lat exercises and allocate your target number of weekly sets to each exercise. For example, a moderately experienced lifter might aim for 14 sets per week targeting the lats. If this lifter prefers bent-over dumbbell rows, dumbbell prone bench pulls, and pull-ups, the allocation may be four sets of dumbbell rows, four sets on the prone bench, and six sets of pull-ups.

Now, if this lifter uses a push/pull/legs split and trains six days per week, those exercises can be distributed across the two separate pulling sessions. If the lifter trains with a whole body routine three days per week, the exercises can be distributed across all three workouts, one exercise per session.

Be thoughtful when you plan your lat training. For example, four sets of bent-over dumbbell rows might not be the best choice the day before or the day after a heavy deadlift session due to cumulative lower back strain.

How to Progress Your Lat Training

Intensity (weight) and volume (sets and reps) must be progressed for long-term gains. A simple strategy for progressing intensity is the “two- for two- rule.” Once you can hit two or more repetitions more than your repetition target in the final set for two consecutive workouts, it’s time to use a heavier dumbbell. (13) To progress volume, add one or two sets for each exercise each month.

 

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[Related: How to Do the Chin-Up for Bigger Arms and a Stronger Back]

However, these progression methods will not remain effective forever. After two or three months, or when your progress stalls, take a deload. Come back stronger and to a new program with subtle variations. Change up some of the lat exercises and start with a slightly lower set volume and higher intensity than your previous baseline.

How to Warm-up Your Lats

Complete a warm-up to prime your body for the dumbbell lat workout. Organize the warm-up in two parts: the general warm-up and the specific warm-up. Five minutes of cardio will suffice for the general warm-up. This activity serves to increase body temperature and promote general movement.

Although any form of light aerobic exercise works, an exercise that involves the upper body is preferable. Ideas include the rowing ergometer, ski ergometer, air bike, elliptical, or jump rope.

For the specific warm-up, start with the exercise that gives you the best connection with your lats — the movement that allows you to “feel” them most. This will vary from person to person based on your leverages, your experience, and your mind-muscle connection.

Complete two or three sets of eight to 12 repetitions using dumbbells lighter than your working weight. Incrementally increase the resistance as you work through your warm-up. Depending on your level of strength, the pull-up might not be the best exercise to start with unless you have access to a pull-up assist machine or resistance bands to counterbalance your bodyweight.

Dumbbells Give You Wings

By surface area, the latissimus dorsi is the largest muscle of the body. (6) It’s not surprising that well-developed lats give your back the appearance of more size. Train them regularly and progressively, ideally while eating a slight calorie surplus, and you’ll notice wings of muscle filling in beside your ribcage. These “wings” won’t allow you to fly, but I suspect walking around with them will make you feel almost as good.

References

1. Lane, C. L., et al. (2019). Comparison of the firefighter candidate physical ability test to weight lifting exercises using electromyography. Work, 62(3), 459-467.
2. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
3. Fenwick, C. M., et al. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. The Journal of Strength & Conditioning Research, 23(5), 1408-1417.
4. Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209.
5. Saeterbakken, A., et al. (2015). The effect of performing bi-and unilateral row exercises on core muscle activation. International Journal of Sports Medicine, 94(11), 900-905.
6. Gerling, M. E., & Brown, S. H. (2013). Architectural analysis and predicted functional capability of the human latissimus dorsi muscle. Journal of Anatomy, 223(2), 112-122.
7. Ottinger, C. R., et al. (2022). Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding the Findings. Strength & Conditioning Journal, Advance online publication. doi: 10.1519/SSC.0000000000000737
8. Santana, J. C., et al. (2015). Anterior and posterior serape: The rotational core. Strength & Conditioning Journal, 37(5), 8-13.
9. do Carmo Carvalhais, V. O., et al. (2013). Myofascial force transmission between the latissimus dorsi and gluteus maximus muscles: an in vivo experiment. Journal of Biomechanics, 46(5), 1003-1007.
10. Bogduk, N., et al. (1998). The morphology and biomechanics of latissimus dorsi. Clinical Biomechanics, 13(6), 377-385.
11. Clemente, P. C., et al. (2022). Perceived exertion, postural control, and muscle recruitment in three different quadruped exercises performed by healthy women. Frontiers in Physiology, 1630.
12. 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.
13. Sheppard, J.M., & Triplett, N. (2016). Program design for resistance training. In: Haff, G., & Triplett N., (Eds.), Essentials of Strength Training and Conditioning (4th ed., pp. 459). Champaign, IL: Human Kinetics.

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When leg day rolls around, many lifters prioritize barbell exercises like squats and Romanian deadlifts. That’s a generally reliable approach for building size and strength, but an aversion to machine exercises can make lower body workouts less effective and it can make gains harder to come by.

If lifters do incorporate machine-based movements, it’s often basic leg extensions or leg curls, and maybe a gratuitous set of calf raises. But one specific machine — a squat variation, in fact — can be the key to unlocking new muscle growth, increased strength, and improved joint health.

The hack squat is very effective for building the legs and strengthening the knees and hips. It can be a staple in many routines, particularly for those looking to add muscle to their frame. It’s time to learn the ins and outs of this misunderstood machine.

• How to Do the Hack Squat
• Hack Squat Mistakes to Avoid
• Benefits of the Hack Squat
• Muscles Worked by the Hack Squat
• Who Should Do the Hack Squat
• How to Program the Hack Squat
• Hack Squat Variations
• Hack Squat Alternatives
• Frequently Asked Questions

How to Do the Hack Squat

The majority of commercial gyms have at least one hack squat machine, but different equipment manufacturers have slightly different designs. Some are almost completely horizontal, with the lifter lying flat on their back and moving along fixed tracks. Some machines are designed with a full support and shoulder pads on an angled track and foot platform.

Most commonly, however, a seated pad is set up on a 45-degree slant, sometimes called a “linear” or “hip sled” hack squat. An angled foot platform allows your entire lower body to run parallel to the weighted sled, with a seat designed to keep your upper body vertical. There is often a pad supporting the lower to mid-back, no upper back support, and a pair of handles on either side of the seat to hold onto.

Step 1 — Get Your Stance Right

Take a seat and place your feet on the platform. Your lower body flexibility and mobility will influence exactly where you set your feet. The key is to be able to keep your heels flat on the platform as your knees bend fully throughout the entire range of motion.

It’s about finding the sweet spot, which is often around hip-width toward the middle of the platform. Don’t place your feet too high on the platform, too low, too narrow, or too wide — find your Goldilocks stance. What matters most is allowing your knee and ankle joints to achieve a long, pain-free range of motion.

Keep your legs slightly bent without disengaging the safety pins. Sit with your back supported on the pad. Keep your posture upright with your shoulders pulled back.

Form Tip: Try wearing a pair of shoes that add to your lower body support. Sometimes minimalist shoes can create an inadequate base and exacerbate foot issues people have with arch collapse. If it takes switching out of your bare feet or Chuck Taylors and wearing a sturdy pair of lifting shoes while performing a few sets, take the extra step to get the most out of the lift.

Step 2 — Lower Yourself into a Deep Squat

Press through your entire foot and straighten your legs while releasing the safety. Grip the side handles tightly. Maintain good posture and don’t compromise a “proud” chest position.

Slowly lower your body by bending your knees until your upper thigh is roughly 90-degrees to your hip joint — as long as your knees can handle it without pain. Keep your feet flat on the platform and maintain contact between your hips and the pad. Pause briefly in the bottom position.

Form Tip: No matter the specific model of hack squat machine, squeeze the handles tightly throughout the exercise. Keeping a tight grip can improve upper body stability and reinforce a strong posture. (1)

Step 3 — Lift Strong to Lockout

Without bouncing out of the bottom position, straighten your legs by applying strong and steady pressure through both feet. Don’t let your knees cave inward or bow outward.

Press hard into the platform, transferring a powerful leg drive through your hips and into the seat, as you straighten your legs and “stand” back into the top position.

Form Tip: The hack squat is ideal for accumulating mechanical tension, which is very effective for hypertrophy (muscle growth). (2) To keep the working muscles under tension, stop just shy of fully extending or straightening your legs, and keep your knee and hip joints slightly flexed (before lockout).

Hack Squat Mistakes to Avoid

Like most multi-joint movements, not paying attention to details can invite the use of sloppy form and dangerous technique. Troubleshooting this by pinpointing specific mistakes can help you stay ahead of the curve. Here’s how to prevent these follies from taking hold.

Insufficient Range of Motion

Partially bending your knees and performing shallow reps is often due to excessively heavy weight that cannot be lifted through a full range of motion. This reduces muscle activity and short-changes your results. (3)

A joint should be trained through its entire available active range of motion. It should also be made strong through that range. (4) There’s no reason why this shouldn’t be the case for basically every load-bearing joint in the body — that’s how you build general physical preparedness and drastically reduce injury risk.

Free weight movements like lunges or front squats involve plenty of total-body stabilizing and muscular coordination, but the hack squat machine lets you pursue a healthy, deep range of motion while loading all involved muscles and distributing stress evenly across joints.

The machine’s support pads drastically reduce the stabilizing and coordination elements, so you can and should focus solely on working through a complete range of motion.

Avoid it: Keep the weight on the lighter side to ensure a full range of motion. Aim to get your upper thigh at a 90-degree angle to your hips on every repetition. When you can do the desired set of reps with that range of motion, it’s time to progress to a heavier load.

Lifting Your Heels

Whether this comes from poor ankle mobility, general negligence, or an attempt to “target the quads” more than simple flat-footed squatting, it’s best to avoid rising onto your toes, especially when you’re learning the hack squat.

Lifting your heels off of the platform places all of the weight and stress onto the balls of your feet, and will result in plenty of stress also being placed on your knee joints. While some lifters’ knees may be able to handle this extreme stress, it’s still not winning the risk:reward ratio.

Avoid it: Think about elevating the toes slightly off the platform during your descent. This will emphasize your heels staying down. Think about pressing “away” with your feet like you’re about to jump backward, rather than pressing “straight down”, as if you’re about to jump up. This will help keep your full foot involved, and encourage your heels to stay planted.

Slouching with a Weak Core

It may seem like a relatively insignificant detail since the hack squat is a lower body exercise, but your upper body posture plays a role in performance. It’s just like any exercise — the more muscles the entire body can involve in bracing and tightness, the better quality the lift will be as a whole.

With the hack squat, slouching forward and not keeping an engaged core can result in you “leaking strength” for the lift, which reduces your ability to apply maximum force.

Avoid it: Begin upper body bracing with your grip strength. Hold on to those handles tightly to and tense your upper back by squeezing your shoulder blades together. Maintain that tension throughout the whole set.

Benefits of the Hack Squat

The hack squat can be a key player in your leg workout whether you’re after muscular size or raw strength and power. Just because it’s a machine doesn’t make it less effective than a barbell.

Leg Size

The hack squat removes the need for total-body stabilizing and spatial awareness, and creates a fixed path movement. This allows greater “isolation” to the lower body. While it’s still a multi-joint exercise involving the hips, knees, and ankles, the muscles above the waist are not directly targeted like they would be during back squats, for example.

This makes it easier to tap into the muscles of the lower body and stimulate them for hypertrophy (muscle growth). The unique angle of the machine also allows the muscles to be put under constant tension, which further stimulates growth.

Lower Body Strength

Because the hack squat involves the quadriceps, hamstrings, and glutes, it has the potential to be loaded with relatively heavy weights. Your legs can be targeted with decreased strain on the lower back, making the hack squat an effective way to build lower body strength without the lower back wear and tear from barbell squats or deadlifts.

Knee Strengthening

It’s no secret that the knee joint is put under a fair amount of pressure when performing the hack squat, and that’s actually the reason why many lifters avoid the movement altogether. However, for healthy individuals without pre-existing knee issues, this can create beneficial stress on the connective tissues of the knee, and joint health can potentially improve in the long-term.

To make any joint stronger, just like making any muscle stronger, a lifter will have to get comfortable with a bit of discomfort. Improving joint strength requires adding (reasonable) stress to that joint, and using sound technique, appropriate loading, and progressive volume is the most effective path.

Muscles Worked by the Hack Squat

As a squat variation, the hack squat certainly targets your legs. The machine’s path and angle of resistance offer a unique training variety and stimulate the muscles slightly differently than other variations, making it a highly effective movement.

Quadriceps

The quads are the main muscle group hit by the hack squat. This is a group of four muscles on the front of the thigh that attach through one common tendon at the top of the knee. Since they have one common point of attachment, it’s difficult to isolate the quad muscles individually, but the hack squat trains them very effectively as a group.

The quadriceps’ main role is to extend the knee joint (straighten the leg), so achieving a deep knee bend is important to work the muscles through a full range of motion.

Glutes and Hamstrings

The hamstrings and glutes, the entire back half of your upper legs, are relatively less involved during the hack squat. Both muscle groups play a role in hip extension (pulling your lower body backward in line with your torso), which isn’t a significant movement pattern during the hack squat.

The glutes and hamstrings both play a small role in controlling your descent and transitioning out of the bottom position.

Hip Flexors

Your hip flexor muscles, found above your quadriceps on either side of your pelvis, are also involved in the hack squat. They work to bring your thighs closer to your torso, so they are highly activated in the lower part of the range of motion.

Because your legs are set at a fixed angle relative to your torso, your hips flexors are under constant tension because the hack squat keeps your hip joint from fully extending (stretching) throughout the movement.

Who Should Do the Hack Squat

This exercise spans a broader audience than may meet the eye. While it is a relatively specialized machine, it can be used very effectively by lifters with a variety of training goals.

Muscle-Focused Lifters

The hack squat is an effective movement for any lifter who wants to make their legs grow. It’s a staple in many bodybuilders’ quad-focused workouts because it allows the quadriceps to take the majority of training stimulus with minimal strain on the lower back or other supporting muscles.

Lifters who have a hard time isolating their quads with other movements like barbell squats, due to having longer legs, poor leverages, or mobility restrictions, may particularly benefit from the hack squat. There’s no escape from plenty of quad activation with this movement.

Lifters with Back Injuries

The hack squat can be useful for lifters with prior back injuries who want to continue hard leg training. If your spine can no longer handle squatting with a barbell on your back, the hack squat can allow you to keep loading relatively heavy weights with a big compound (multi-joint) squat variation.

Beginners

Beginners can often benefit from the added stability and predictability of the hack squat machine. The movement pattern is pre-determined, so lifters are able to use proper technique more easily. Using the hack squat in conjunction with more challenging movements (like squats and lunges) can be a great way to find results faster and build crucial training confidence.

How to Program the Hack Squat

The hack squat is most often used as a secondary exercise, performed after another compound lift like squats, deadlifts, or even split squats. This allows the hack squat to more thoroughly work the target muscles without affecting the stability requirements of free weight exercises.

Moderate Weight, Moderate Repetition

For optimal muscle-building, the best course of action is to chase reps into the double-digits. Three to five sets of 10 or more reps. Aim to accumulate relatively high training volume on this exercise — plenty of sets and reps — to maximize the hypertrophy signal.(5)

Moderate to Heavy Weight, Lower Repetition

If you decide to make the hack squat your primary movement of the workout, you can increase the weight used and lower the reps, since your central nervous system will have a little bit more in the tank when you’re completely fresh. Four to five sets of five to eight reps will let you move heavier weights while still maintaining perfect form.

Hack Squat Variations

The hack squat machine is one specific exercise, but the hack squat movement is, itself, a more general squat variation. There are several options to get the strength-building and joint health benefits if you don’t have access to a genuine hack squat machine.

Landmine Hack Squat

The landmine hack gives your ankles a more open angle to move through because your feet are flat on the ground rather than angled. That means happier knees and even more range of motion. Having the weight set in a landmine unit also allows you to make minor lateral adjustments to find the perfect groove.

Turning around and having your back against the weight plates allows you to find the perfect degree of “body lean” and the right foot position, similar to squatting with a Smith machine, without the confines of a completely fixed path. This combines to deliver a great pump, since you’re constantly using your quads to push back against the weight and maintain your body’s angle.

Barbell Hack Squat

Technically speaking, this is the original hack squat. Named after George Hackenschmidt, a European strongman from the very early 20th century, this movement is done by placing a barbell just behind your heels, squatting down, grabbing the bar, and lifting it up.

Elevating your heels with a block or weight plate changes the angle of your ankles, similar to wearing weightlifting shoes, and encourages a deep squat position. The barbell also acts as a counterbalance and allows an upright torso, which reduces lower back strain.

Reverse Hack Squat

This is a simple variation of the hack squat done on machines with full back supports and shoulder pads. By facing into the machine, you can allow your hips to move backwards, similar to a barbell back squat, which can increase hamstring and glute activity.

However, you must maintain a neutral spine. Hinging excessively at the hips and creating a more horizontal torso angle can drastically increase stress on your lower back. Some lifters may also find that their knees move forward and hit the machine’s rails, forcing them to keep their knees and lower legs at an awkward or inefficient angle.

Hack Squat Alternatives

Without a hack squat machine or effective variations, there are several effective machine-based movement to build lower body size and strength with reduced joint strain.

Leg Press

This may be the most common hack squat alternative since the two movements share many similarities. Both exercises keep your feet on a platform, which places your knees as the prime moving joint rather than your hips, and affects muscle recruitment. Both movements also require your hips to remain flexed due to your lower body’s position relative to your upper body.

The leg press may be a suitable option for people who experience too much knee stress from hack squats, since the foot platform is now moving toward your body as opposed to your body moving toward the foot platform. This subtle change can make a big difference for managing knee stress. (6)

Smith Machine Squat

The Smith machine squat is another popular and effective alternative to the hack squat (and a relatively popular alternative to barbell squatting, too).

One key benefit to the Smith machine is the ability to set your feet well in front of the bar, ensuring a vertical shin angle. Because this position does not allow your knees to move forward, there’s extremely little stress on your knee joints (which also means little joint-strengthening benefit). However, the muscular stress on the quadriceps is significantly increased.

FAQs

Should I always squat deep?

Generally, you’ll stimulate better overall results — more muscle growth, more strength, and more mobility — by working in the maximum range of motion you can achieve in the working joints. If you’re physically unable to squat extremely deep, squat to your current best depth.

With consistency and effort, your range of motion will improve right along with your muscle gains and your weights. The only time to avoid squatting deep is when you make a conscious decision to adjust the range of motion to apply a specific training method.

For example, some lifters might deliberately perform short range of motion squats to use heavier weights as a short-term overload phase, before returning to full range of motion training. That’s a far cry from accidentally loading too much weight on the bar and shaving reps high to massage your ego.

Time to Hack It

The hack squat is a movement that is for everyone and not for everyone at the same time. Rather than vilifying certain exercises based on what the pro-barbell “gym bros” say or what the functional-based “research” may purport with insufficient context, it’s better to remember that everyone isn’t built the same. Your individual mileage may vary with any exercise, and it’s up to you to apply the power of trial and error.

Hack squats can provide significant benefits when it comes to quad strengthening and muscle-building. The movement caters to both the beginning lifter looking to find his groove and the advanced lifter who’s putting the finishing touches on their lower body physique. Give the lift a fair try and discover how it works for you.

References

1. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
2. Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
3. Kubo, K., Ikebukuro, T., & Yata, H. (2019). Effects of squat training with different depths on lower limb muscle volumes. European journal of applied physiology, 119(9), 1933–1942. https://doi.org/10.1007/s00421-019-04181-y
4. Pallarés, JG, Hernández-Belmonte, A, Martínez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ibáñez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021; 31: 1866– 1881. https://doi.org/10.1111/sms.14006
5. Mangine, G. T., Hoffman, J. R., Gonzalez, A. M., Townsend, J. R., Wells, A. J., Jajtner, A. R., Beyer, K. S., Boone, C. H., Miramonti, A. A., Wang, R., LaMonica, M. B., Fukuda, D. H., Ratamess, N. A., & Stout, J. R. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiological reports, 3(8), e12472. https://doi.org/10.14814/phy2.12472
6. Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., Bergemann, B. W., & Moorman, C. T., 3rd (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine and science in sports and exercise, 33(9), 1552–1566. https://doi.org/10.1097/00005768-200109000-00020

Featured Image: kristian ezcurra / Shutterstock

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At a certain point, it might not be easy to maintain one’s fitness past a certain age. That goal doesn’t appear to be so rigorous for bodybuilding legend and Hollywood and television icon Lou Ferrigno.

On Sept. 28, 2022, Ferrigno shared a post on his Instagram where he’s holding his shirt up in a selfie to showcase his tight abs at the age of 70. As he writes in the caption of his post, Ferrigno is “proud” to be able to stay “dedicated” and in shape after “58 years” of training and competition.

 

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As a bodybuilder, Ferrigno competed in some intermittent capacity over the course of two decades.

The first tentpole victory of his career was a breakout win in the 1973 International Federation of Bodybuilding and Fitness (IFBB) Mr. America. That same year would see Ferrigno win the first of two straight IFBB Mr. Universe titles (1973-1974). He would later capture the 1974 IFBB Mr. International contest. Ferrigno made his Olympia debut at the 1974 Mr. Olympia, where he would finish in second to Arnold Schwarzenegger.

The following year, 1975, saw Ferrigno take home a third-place result behind Serge Nubret and the defending champion Schwarzenegger, respectively. From there, Ferrigno would not pose on an official bodybuilding stage again until he was in his early 40s during a 12th-place result at the 1992 Mr. Olympia. He would cap his career with a second-place finish in the Master’s division at the 1994 Olympia. That would be Ferrigno’s final bodybuilding competition before a formal retirement at the age of 43.

 

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[Related: Bodybuilding Legend Flex Wheeler Will Receive 2023 Arnold Classic Lifetime Achievement Award]

Outside of the bodybuilding and fitness sphere, some might recognize Ferrigno for his long-time famous role as Dr. Bruce Banner in CBS’s The Incredible Hulk from 1977-1982. The actor has since reprised his time as the Hulk in modern cameos in Marvel’s cinematic universe. In a further nod to his physique, Ferrigno also played the ripped Roman god Hercules in a 1983 live-action interpretation of the mythological figure. Ferrigno would play himself in a recurring part on the CBS sitcom The King of Queens and in the 2009 comedy I Love You Man alongside actors Jason Segel and Paul Rudd.

According to IMDB, Ferrigno is still staying active in Hollywood and has 70 acting credits to his name at the time of this writing. He is currently filming the movie Hermit, where he plays the eponymous character.

For a bodybuilding and Hollywood legend like Ferrigno, it seems life never stops moving at warp speed.

Featured image: @theofficiallouferrigno on Instagram

The post Bodybuilding Legend Lou Ferrigno Keeps His Abs Ripped at 70-Years-Old appeared first on Breaking Muscle.

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In the late 20th century, Ken “Flex” Wheeler was a bodybuilding icon. Years after the end of his competitive career, he’s about to receive another honor marking his place in the strength and fitness sport’s history. 

On Sept. 25, 2022, during the final day of the Arnold Sports Festival UK, promoters announced that Wheeler will be the recipient of the 2023 Arnold Classic Lifetime Achievement Award. The reveal of his honor was made during the finals of the 2022 Arnold Classic (AC) UK bodybuilding competition with the living legend present. The icon will officially get the esteemed award in a ceremony that will take place around the time of the 2023 Arnold Classic in Columbus, OH, held in March. 

 

 

 

 

 

 

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First awarded in 2000 to Joe Weider, the Arnold Classic Lifetime Achievement Award is a recognition of an individual’s significant contribution to the sport of bodybuilding and the general fitness world. Winners have ranged from bodybuilding legends like Frank Zane (2003) and Bill Pearl (2004) to Hollywood fixtures like Sylvester Stallone (2010) and World Wrestling Entertainment’s (WWE) “Triple H,” Paul Levesque.

Wheeler’s honor undoubtedly comes partly from a result of an impressive output as a bodybuilding titan. The highlights of Wheeler’s competitive carer are his four Arnold Classic titles (1993, 1997-1998, 2000). Notably, Wheeler was a Mr. Olympia runner-up on three occasions (1993, 1998-1999), but he never stood atop the podium. 

After nearly 15 years away from competing, a 51-year-old Wheeler made his last contest appearance in the Classic Physique division at the 2017 Mr. Olympia. He would finish in 15th place, where eventual two-time Classic Physique champion Breon Ansley captured the first of his major titles. 

Wheeler has dealt with various health problems over the years. In 2003, he received a kidney transplant. Later, in 2020, he would endure a right-leg amputation due to life-threatening circulation issues. Wheeler would receive the inaugural Olympia and Inspiration Courage Award in 2020, given to a person who exemplifies courage when facing adversity. The legend now spends much of his time coaching, often working directly with 2022 AC UK winner and rising star Andrew Jacked. 

 

 

 

 

 

 

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At the time of this writing, Wheeler has not publicly commented on the news of his receiving the 2023 Arnold Classic Achievement Award. Instead, his social media appears to be rife with various pictures and clips about personal fitness responsibility and succinct celebrations of athletes he works with. There might not be a better testament to why Wheeler was chosen for this bodybuilding and fitness honor. 

Featured image: @arnoldsportsuk on Instagram

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Ronnie Coleman is one of the greatest bodybuilders of all time. As the former winner of eight consecutive Mr. Olympia titles, the living legend knows something about being an inspiration and what it means to stand on top of the sport. That’s why his recent praise of two-time defending Mr. Olympia Mamdouh “Big Ramy” Elssbiay might hold more merit than most. 

On Sept. 26, 2022, Coleman posted a video to his YouTube channel where he offered his thoughts on where Elssbiay stands in the current bodybuilding pantheon. Amongst his “honest” opinions from a quick “Ask Me Anything,” Coleman believes the 38-year-old Elssbiay will continue his reign as the Mr. Olympia for the foreseeable future. 

[Related: Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More]

While various high-level competitors are vying for the 2022 Olympia title, Coleman maintains he holds Elssbiay in great regard in particular. It appears to be at the point where Coleman thinks it’s Elssbiay and the field in terms of Olympia contention both this year and in coming iterations. 

“I got a lot of respect for Big Ramy [Elssbiay] because he is a big guy who trains hard, works hard, is truly dedicated to his craft,” Coleman said. “And I think he’s probably going to be the Mr. Olympia for the next three-four years, at least, because nobody out there is going to catch him on size. He is just too far ahead of everybody right now. So, Big Ramy is the man.”

Coleman’s assertion about Elssbiay’s mass and size is conveniently timed. In a mid-September 2022 reveal, Elssbiay shared his final off-season weight for 2022 was a jaw-dropping 337 pounds. 

 

 

 

 

 

 

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Coleman’s admiration for Elssbiay’s work could be a follow-up to his overall thoughts on the 2022 Mr. Olympia competitive landscape. That contest will take place on Dec. 16-18, 2022, in Las Vegas, NV.

In a Sept. 25, 2022, video on Muscle and Fitness’s YouTube channel, Coleman said he doesn’t see “much changing” between the respective top-three finishers from the 2021 Mr. Olympia — Elssbiay, Brandon Curry, and Hadi Choopan. While Coleman thinks an upstart contender like Nick Walker, Andrew Jacked, or Derek Lunsford might qualify for the top five, he doesn’t “see them making the top three.”

Coleman’s complimentary words toward Elssbiay and his peers seem to telegraph that he thinks the Egyptian competitor will make it a third consecutive Olympia title in Las Vegas this December. 

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Should Elssbiay win the Mr. Olympia again, he will become one of the only competitors to win it on at least three straight occasions. The others are Arnold Schwarzenegger (1970-1975), Frank Zane (1977-1979), Lee Haney (1984-1991), Dorian Yates (1992-1997), Coleman (1998-2005), and Phil Heath (2011-2017).

Eventually, if Elssbiay stays in line with Coleman’s praise, he might even start challenging some of those legends as a bodybuilding great when the dust settles on his career. 

Featured image: @big_ramy on Instagram

The post Bodybuilding Legend Ronnie Coleman Thinks “Big Ramy” WilI Continue Reign as Mr. Olympia appeared first on Breaking Muscle.