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For the first time in their nearly 20-year existence, the CrossFit Games will take place in the Lone Star State. Dickies Arena, located in Fort Worth, Texas, will host the 2024 CrossFit Games, according to a series of announcements delivered on Sept. 19, 2023.
“Fort Worth is a proven destination for high-profile events, and we’re excited to add to the growing number of sports and entertainment options at the state-of-the-art Dickies Arena,” CrossFit CEO Don Faul said in a press release. “Love of sport is in the DNA of most Texans, and we can’t think of a more enthusiastic audience for the Games.”
Scheduled for Aug. 8-11, the 2024 CrossFit Games will offer “the experience of a lifetime for fans, athletes, affiliates, and partners,” per Faul.
Not only does the venue have almost 30,000 square feet of event space, but it also has three standard levels of seating, including additional elevated viewing experiences on Dickies Arena’s suite and loge box levels.
Besides providing a new city with a chance to host the sport’s preeminent event, the decision to take the 2024 Games in a different direction appears to be part of a long-term plan with global implications.
“The move to Fort Worth is the first step for where we want to take the CrossFit Games,” said CrossFit General Manager of Sport and Education Dave Castro. “Just as we expect our athletes to adjust during competition, we’ll need to do the same as we rethink our execution so that we can bring the Games to not only more cities in the United States, but also consider expansion overseas.”
Moving the Games from Wisconsin, where it was held since 2017, to Texas means more than just a change of scenery. From a competitive standpoint, reigning champions Jeffrey Adler and Laura Horvath have another factor to consider as they prepare to defend their titles: the heat.
The location for the 2024 Games has been one of the hottest areas in the country in recent months. According to AccuWeather, the average high temperature in Forth Worth from Aug. 8-11 of this year was 107 degrees Fahrenheit (41.7 degrees Celsius).
Meanwhile, the average high temperature in Madison during the 2023 CrossFit Games around the same time was a relatively more tolerable 83.5 degrees Fahrenheit (28.6 degrees Celsius). Ultimately, such a stark difference in climate could have a significant impact on the outcome of the 2024 Games.
According to CrossFit’s press release, further information about the upcoming season will be announced at a later date.
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Some people had a unique introduction to physical strength. At one point, they may have seen a person lift a heavy weight — whether it was a family member moving an “immovable” piece of furniture, a muscular athlete completing a “bench press challenge” on television, or a superhero hoisting a car overhead to save the day — and the spark was ignited.
These feats of strength left an indelible impression and, sooner or later, they found their way into the gym and began developing their own muscular prowess. A few of the most straightforward avenues for lifters to test themselves is with “the big three” powerlifts — the squat, bench press, and deadlift.
Credit: Real Sports Photos / Shutterstock
Competitive powerlifting offers a chance for lifters of any age, size, or experience to compare themselves to modern day peers as well as legendary lifters of the past. Here’s a look at what it takes to complete remarkable powerlifting performances.
To begin on page one, it’s important to understand what “powerlifting” actually is. While it might sound counterintuitive, powerlifting is distinctly different from weightlifting. The sport of weightlifting, as presented in the Summer Olympics, challenges athletes with the snatch and clean & jerk movements. Powerlifting tests athletes with the back squat, flat bench press, and deadlift (either conventional stance or sumo) to complete a “total” weight lifted for the contest.
The sport of powerlifting formally began in 1964 with “The Powerlifting Tournament of America” being the first organized and recognized competition of the squat, bench press, and deadlift. Perhaps not coincidentally, the contest was held in York, Pennsylvania — home of US Olympic weightlifting coach and founder of York Barbell, Bob Hoffman.
As powerlifting continued to grow, both across the United States and internationally. By the 1980s, it was considered a full-fledged, albeit niche, competitive sport. From the late 1970s until the early 2010s, it garnered enough widespread attention to warrant a dedicated print magazine, Powerlifting USA, which showcased sport-specific news and training features.
As the sport of powerlifting grew in popularity, recreational lifters found a relatable outlet for testing their strength. While Olympic weightlifting is largely considered to rely on significant exercise technique, the big three powerlifts are relatively more simple to learn, making them more accessible to the average gym-goer.
Powerlifting, in general, has nearly become synonymous with simply trying to build sheer strength in the gym. However, the sport itself has always revolved around three foundational exercises performed under specific criteria. If lifts are performed with different or “loose” technique, they’re ineligible for an official record.
Squat
In a powerlifting competition, the barbell back squat is the first of three movements tested. Depending on the specific federation and ruleset, the barbell is either supported on squat stands or in a monolift — a hydraulic-assisted machine which allows lifters to set up in a squat stance without repositioning their feet.
Powerlifting squats are universally tested by requiring lifters to descend until their hip joint is parallel to their knee joint. This is where the common cue “squat to parallel” comes from. Contrary to some common opinions, “parallel” is not necessarily related to the lifter’s thigh position because heavily muscled legs may not appear to reach parallel when the hip is at a suitable depth.
Lifters may use either a low bar or high bar setup, depending on their individual preference. The key performance factor is reaching the target depth, and the lifter’s body type and mobility will dictate their most efficient technique.
Bench Press
The flat barbell bench press is the sole test of pure upper body strength in a powerlifting competition. The majority of powerlifting federations have grip standards, often maintaining a grip that has at least one finger in contact with the pre-set ring markers on the barbell. Lifters must keep their head, shoulders, and glutes in contact with the bench throughout the entire press, while also keeping their feet touching the floor.
The barbell is lowered to chest-level and must remain in contact with the athlete’s body until a judge gives the “press” command to begin the ascent. This ensures a consistent depth marker for each lifter while helping to prevent momentum from bouncing the bar off of the chest. The bar is then held in the locked out position until the lifter receives a judge’s command to “rack.”
Controversially, lifters may initially set up with an arch in their lower back which may add pressing stability and reduce their range of motion, making the lift less challenging. However, some federations, such as the International Powerlifting Federation (IPF), have taken steps to limit the degree of arch lifters may use.
Deadlift
“The meet doesn’t start until the bar hits the floor,” is a common phrase heard in powerlifting circles to emphasize the importance of the contest’s final movement — the deadlift. With the bar beginning on the floor, lifters must complete a deadlift in one smooth motion. Jerking or “hitching” the bar up the thighs disqualifies the lift. Full lockout is achieved when the lifter’s legs are straight and their shoulders are behind the bar.
In competition, powerlifters are not allowed to use lifting straps, but can grab the bar with a double-overhand, mixed (over/underhand), or hook grip (grabbing the thumbs along the underside of the bar).
Internet meme culture seems to enjoy claiming that “sumo deadlifts don’t count,” but no actual powerlifting organization has fallen in line with that approach. Lifters are free to choose their own deadlift stance — conventional, sumo, or somewhere in between — according to their individual leverages and optimal power output.
Total
The powerlifter’s total is the sum of their best performance in each of the three lifts. Powerlifters get three attempts for each movement, with only the highest weight being tallied for their total. If a lifter fails all three attempts at an exercise (aka “bombs out”), they are unable to post a total.
Informally and outside of competitions, some lifters recognize benchmarks such as “the 1,000-pound club” (454 kilograms), where a 1,000-pound/454-kilogram total is reached in the big three lifts in a recreational gym setting.
In competition, an elite total is generally considered to be 10-times the lifter’s body weight. However, in men’s heavier weight classes (generally 220-pounds/100-kilograms), totals approaching 2,000 pounds (907 kilograms) are considered “elite,” and are the sign of a highly advanced strength athlete. Women’s competitors have ideal totals that are similar, but reduced slightly.
Powerlifting Divisions and Categories
Competitors in the sport of powerlifting are separated not only by weight class, but by age group, sex assigned at birth, and the use (or lack) of supportive equipment. Each of these variables are relevant factors to determining powerlifting records.
Weight Classes
In the majority of powerlifting federations, weight classes are broken up in roughly 15 to 25-pound (seven to 11 and a half-kilogram) increments. The IPF — the oldest, largest, and arguably most well-known federation — has eight weight classes for men and women, all using slightly adjusted categorizations compared to other federations. The most commonly found weight classes are as follows:
Men’s weight classes:
52 kilograms (114 pounds)
56 kilograms (123 pounds)
60 kilograms (132 pounds)
67.5 kilograms (148 pounds)
75 kilograms (165 pounds)
82.5 kilograms (181 pounds)
90 kilograms (198 pounds)
100 kilograms (220 pounds)
110 kilograms (242 pounds)
125 kilograms (275 pounds)
140 kilograms (308 pounds)
140+ kilograms (above 308 pounds)
Women’s weight classes:
44 kilograms (97 pounds)
48 kilograms (105 pounds)
52 kilograms (114 pounds)
56 kilograms (123 pounds)
60 kilograms (132 pounds)
67.5 kilograms (148 pounds)
75 kilograms (165 pounds)
82.5 kilograms (181 pounds)
90 kilograms (198 pounds)
90+ kilograms (above 198 pounds)
At competitions, athletes typically weigh-in no more than two hours before the start of the contest and they must weigh below the weight cap for their class. This helps to ensure that athletes in a given weight class are competing at generally comparable body sizes.
Age Groups
Similarly, age divisions are most often categorized by younger athletes (Sub-Junior and Junior), open competitors (without specific age guidelines), and Masters (lifters over 40 years old).
Sub-Junior lifters are generally 14 to 18 years old, while Junior lifters are 19 to 23 years old. To more accurately designate competitors, Masters athletes are typically sorted into five to 10-year increments. For example, “Masters I” may incorporate ages 40 to 49; “Masters II,” ages 50 to 59; “Masters III” would include 60 to 69-year old competitors, and “Masters IV” collectively compares athletes over 70.
Men and Women
The majority of powerlifting federations require athletes to compete according to the gender they were assigned at birth. In recent years, this has become an increasingly complicated situation particularly with regard to transgender strength athletes.
The categorization, and whether or not the athletes can compete in any capacity, often comes down to the individual powerlifting organization. For example, USA Powerlifting (USAPL) does not permit female-to-male athletes to compete in the Men’s division. The USAPL stands by their consistent stance which forbids any athlete from competing when using external androgens for therapeutic use, whether it is a transgender athlete maintaining normal-range testosterone levels or an aging cisgender men’s competitor maintaining similar testosterone levels.
The USAPL also does not allow male-to-female athletes to compete in the Women’s division, citing potentially lingering physiological benefits the athlete may experience from the period before transition. However, the data on those benefits is mixed, and potentially negligible. (1)
The IPF, however, follows the International Olympic Committee (IOC) guidelines regarding transgender athletes. In the IPF, as well as several other organizations, male-to-female athletes may compete in the Women’s division as long as they meet specific criteria such as declaring their gender identity and maintaining it for a minimum of four years, as well as documenting decreased testosterone levels for at least 12 months prior to competing.
The IPF also allows female-to-male powerlifters to compete as long as their testosterone levels are within the normal range for Men’s competitors.
Raw vs. Equipped
Raw lifting and equipped lifting are two of the most significant forks in the road when it comes to competitive powerlifting. The differentiation is built around whether or not the powerlifting wears specialized clothing to support and assist each movement.
In raw powerlifting, athletes typically use a weightlifting belt to support their core, knee sleeves to stabilize their knee joints during the squat, and wrist wraps for joint stability during the bench press. Knee wraps, which differ from sleeves and provide more direct benefit to increasing squat strength, are sometimes considered a slight variation of raw lifting — often designated “raw with wraps.”
With equipped lifting, competitors are allowed to use specially designed shirts and/or briefs (shorts) which aid in the completion of the lifts. The unique gear is essentially designed to be extremely stiff, which resists bending or flexing. While this can be an advantage in locking out the weight on a given exercise, it also makes the descent more challenging.
Equipped gear is designed in a variety of “levels” — single-ply or multi-ply — depending on the amount of assistance provided, as determined by the thickness and construction of the gear. Equipped lifting generally allows the use of heavier weights in competition.
However, equipped records in the deadlift are, interestingly, rarely higher than raw deadlifts. Likely due to standard deadlift technique, starting in the bottom position, which doesn’t allow briefs to provide significant assistance.
Current Powerlifting Records
For some general context, here’s a brief snapshot of several powerlifting records which currently stand (as of the time of this writing).
Roberts TA, Smalley J, Ahrendt DEffect of gender affirming hormones on athletic performance in transwomen and transmen: implications for sporting organisations and legislatorsBritish Journal of Sports Medicine 2021;55:577-583.
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In search of his fifth straight Mr. Olympia victory, Chris Bumstead is just over six weeks away from defending his crown at the Orange County Convention Center in Orlando, FL during the weekend of Nov. 3-5, 2023. While the reigning champion faces a monumental challenge to fend off some worthy competitors, it’s clear he’s committed to ensuring each muscle group is contest-ready.
In a YouTube training vlog posted on Sep. 17, 2023, Bumstead gave viewers an inside glimpse of a hamstring-centric leg day with his coach, Hany Rambod. Needless to say, the four-time winner (2019-2022) of the Classic Physique division looks as locked in as ever heading into the 2023 IFBB Mr. Olympia competition. The workout starts near the four-minute mark of the video.
After consuming Evogen EVP Xtreme pre-workout and jokingly telling Rambod he hasn’t trained abs in a year, Bumstead’s grueling day at the office begins with a series of exercises targeted at building his hamstrings.
Lying Leg Curl
Bumstead started the session on the lying leg curl machine, where he executed some single-leg warmup sets. After performing a set with both legs, he discussed his diet with Rambod, noting that it’s been easier for him to eat “bigger meals, less frequently” during contest prep.
Bumstead continued with a set of full-range reps, followed by slow-tempo reps in which his coach emphasized controlling and contracting the hamstring.
Standing Single-Leg Leg Curl Machine
Next, Bumstead targeted each hamstring separately on a standing single-leg curl machine. Rambod encouraged him to aim for 10-15 reps per set and to control the weight on the way down.
The decorated coach also made it a point to ensure Bumstead kept his hip forward during the isolation movement to get maximum hamstring contraction.
Hip Abduction Machine
Bumstead gave his hamstrings a temporary break by moving over to the hip abduction (“outer thigh”) machine. He maintained a slight forward lean throughout, making sure to squeeze at the top of the movement.
Rambod pushed Bumstead to complete the final few reps at a slower tempo during the first two sets of this glute-focused exercise. Bumstead finished with several drop sets that pushed him to his limit.
Seated Leg Curl Machine
That brief hamstring hiatus ended when Bumstead got on the seated leg curl machine. With two 45-pound plates and another 25-pounder loaded, he methodically executed each rep as Rambod encouraged him to squeeze and then slowly let the weight back up.
Although Bumstead remarked that he felt like the weight was “moving in slow motion,” his coach praised him for going until failure.
Belt Squat
Sticking with the free-weight approach, Bumstead put every leg muscle to the test with belt squats. He started with a shoulder-width stance and his toes pointed straight, making sure to achieve full depth (90 degrees).
Following a lighter set, he moved to four 45-pound plates per side — a load that left him fatigued and on a knee by the final rep. Rambod dropped the weight and had Bumstead perform another squat variation (sumo-style) with his toes pointed at about a 45-degree angle. The wider stance provided a different stimulus, with Rambod noting that Bumstead isn’t used to that foot position.
Seated Calf Raise
With his hamstrings and quads pumped, Bumstead shifted his focus to building his calves. He took position on the seated calf raise machine and performed his first set leaning forward while holding on to the unracking handle.
However, Rambod had Bumstead perform the next set with a more vertical body position. He utilized the same machine to target his tibialis muscles, along his shin bones, by hooking his foot under the lower lever and lifting his toes towards his shin. Bumstead worked with 25 pounds on this tibia-taxing exercise.
Donkey Calf Raise
Finally, Bumstead finished off with donkey calf raises.
“This is going to actually help give it a little more depth to your calf because it creates a little bit of a layer of musculature on the outer part of the front of your calf,” Rambod explained. “Jay [Cutler, four-time Mr. Olympia] had a really good tibialis.”
Working in a bent-over position on the machine, Bumstead achieved a notable calf pump while working with a pair of 45-pound plates per side. He noted that he didn’t feel anything in his back as he wrapped up the final few reps of what was clearly an intense leg day.
Chris Bumstead Hamstring-Focused Leg Workout Summary
Lying Leg Curl Machine
Standing Single-Leg Curl machine
Hip Abduction Machine
Seated Leg Curl Machine
Belt Squat
Seated Calf Raise
Donkey Calf Raise
Bumstead has already established a reputation as one of the preeminent bodybuilders in the world. Taking home the Classic Physique title for a fifth straight year would only further cement his status as one of the sport’s all-time greats. And with the way he’s been training in preparation for the 2023 Mr. Olympia, it would be a massive upset if he doesn’t walk away a winner again.
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If you’re on a mission to build a comprehensive workout space, a pull-up bar deserves recognition. As a versatile and effective tool, the best pull-up bar provides an essential opportunity to engage multiple muscle groups, primarily in the arms, shoulders, and back. Pull-ups have multiple benefits, such as fostering upper body strength, improving core stability, and contributing to overall muscle development.
I perform pull-ups constantly to elevate my strength. As a strength and conditioning coach, I also coach dozens of athletes on adding pull-ups to their routines, so I know what kind of pull-up bars are best for various types of workouts. But purchasing the wrong type of pull-up bar that doesn’t fit in your home gym space or support your body weight can limit your ability to work out effectively.
We’ve created this article to help you avoid those headaches. Below, we’ll shine a spotlight on crucial features of what we think are the seven best pull-up bars, ensuring you make the right choice that aligns with your fitness goals and available space. Whether you’re a seasoned lifter or a beginning athlete, discovering the right pull-up bar for your needs can truly elevate your home workout experience.
How We Chose the Best Pull-Up Bars
The Breaking Muscle team isn’t just a collection of writers who simply research the products we review. We are CrossFitters, certified personal trainers, powerlifters, and other experts in the space who use fitness equipment every day. We either use the products we write about for our own training, know people who use them, or rely on notes from our product testing team to deliver reviews you can trust.
To come up with the list below, we evaluated several key factors of the pull-up bars, such as the material, weight capacity, and versatility,to ensure both safety and effectiveness for home workouts. We chose pull-up bars at varying price points to ensure there’s an option to suit most budgets. Furthermore, we also considered brand reputation — if we’ve used products from a company in the past and deemed them to be sub-par, we didn’t include that brand on our list.
Since everyone has different space requirements and living arrangements, we made sure to include pull-up bars that can be mounted in various ways. Whether you’re willing and able to mount a pull-up bar to your wall or need something less permanent, like a door pull-up bar, you’ll find it here.
REP’s Wall or Ceiling Mounted Pull-Up Bar stands out as the best overall pull-up bar. It provides tremendous strength, with a weight capacity of up to 500 pounds. This is not common on most pull-up bars, especially those that are mounted, and makes it a hot commodity for those who want to do weighted pull-ups or dynamic forms of pull-ups like kipping. The bar’s 1.25-inch diameter is on par with what you’ll see on most pull-up bars and works well for lifters of all levels.
The sturdy 11-gauge steel, which is what a lot of top-tier home gym equipment consists of, allows you to attach pull-up bands, rings, and straps and safely perform a variety of movements in addition to pull-ups. For example, you can use gymnastics rings for ring dips or ab straps for hanging knee raises. This makes the REP Fitness Wall or Ceiling Mount Pull-Up Bar a versatile tool for those looking to target specific muscle groups and introduce variety into their workout routines.
The bar itself can be attached at two points, between 14 to 26 inches from the mount, leaving plenty of space for exercises like kipping toes-to-bar and bar muscle-ups. (Just remember to measure your space and confirm you have the room to do these dynamic movements. You don’t want to hit your head on the ceiling or the wall behind you.)
The fact you can do dynamic movements on this pull-up bar means it’s suitable for CrossFit and other functional training workouts. It’s also a great choice for those who don’t want to spend a ton of money, as it starts at around $109. This price is around the average for a pull-up bar, but for how many benefits the REP pull-up bar offers, we think it’s quite the deal.
This pull-up bar does have some limitations, such as not providing knurling. To make up for this, REP has provided a non-slip powder coating. I personally enjoy a bar with knurling, but this non-slip powder coating can be a great option that isn’t as invasive as knurling for grip.
Breaking Muscle editor Amanda Dvorak doesn’t have this exact pull-up bar, but she has a squat rack at home with a powder-coated pull-up bar and has used powder-coated pull-up bars in commercial CrossFit gyms.
“A powder coat finish does have some non-slip capabilities,” she says, “but if your hands get really sweaty or your grip muscles start to fatigue, it will eventually become more difficult to hang from the bar without your hands slipping off.”
If you do have issues with grip, it’s not that expensive to use gymnastic grips or chalk to accommodate your grip strength.
This pull-up bar does come with almost all of the hardware needed for installation, though you’ll need a drill, a socket, and a wrench handy to help with anchoring it to the wall. It’s wise to install it on the studs of the wall as well.
The REP Wall or Ceiling Mount Pull-Up Bar is a solid choice for someone who needs a diverse and durable bar to perform tough and rigorous exercises. The fact it can be hung from the wall or ceiling while supporting heavier loads and movements makes it a solid choice for home gym owners.
Best Door Pull-Up Bar: Perfect Fitness Multi-Gym Doorway Pull-Up Bar
The Perfect Fitness Multi-Gym Doorway Pull-Up Bar is our pick for the best doorway bar because even though it is door mounted, its width can accommodate those who want to do wide-grip pull-ups to better recruit the lat muscles instead of the traps. It can fit door frames up to 33 inches wide and up to six inches deep, whereas other door pull-up bars can only fit door frames up to 32 inches wide.
Perfect Fitness Multi-Gym Doorway Pull-Up Bar presents a versatile workout option that caters to a range of upper body and core exercises, making it an excellent addition to any home fitness regimen. You can attach this pull-up bar to the top of the door frame for pull-ups and chin-ups or secure it to the bottom for sit-up exercises. You can even remove the pull-up workout bar from the door frame and tilt it on the floor to perform elevated push-ups. The high-density foam allows for a secure, comfortable grip.
Its lightweight and compact build also makes it easily portable, enabling you to perform your workout routines while on the go or in different rooms within your home. As you can see, there are a ton of benefits to this pull-up bar, including its reasonable price of around $45 — and it’s available on Amazon. If you’re a Prime member, you can get it shipped to your door for free and start using it within a couple of days.
Setting up the Multi-Gym Doorway Pull-Up Bar is a straightforward process, with some customer reviews on Amazon stating that it only takes about 30 minutes. You don’t need to drill holes or secure permanent fixtures to your door frame. The user-friendly installation ensures that you can quickly establish your workout space without complex assembly. The frame protectors help protect door frames from potential wear and tear while providing a secure and stable attachment point.
Note that the weight limit is 300 pounds, lighter than some other pull-up bars on our list with weight capacities of 500 to 600 pounds. Its lighter weight capacity stems from the materials used. Made of aluminum, this product showcases some level of strength but is an inferior choice compared to its competitors that are made with steel.
Despite these drawbacks, the pull-up bar’s exceptional versatility, easy installation, and enhanced portability make it a valuable asset for individuals looking to engage in effective upper bodyweight workouts without the need for extensive gym fitness equipment or space.
The Fringe Sport Pullup Bar System stands out as our best wall-mounted pull-up bar due to its massive strength and versatility. It’s a well-rounded workout tool for any athlete who desires an intense upper body pulling workout.
One of its most beneficial features is its sturdy build, as it’s made of 14-gauge steel. While 14-gauge steel isn’t quite as sturdy as 11-gauge steel (a lower number means the steel is stronger), this pull-up bar holds a massive 600 pounds. This is among the highest weight capacities I’ve seen in pull-up bars for home gyms.
Depending on your goals, whether you’re a strength athlete or a CrossFitter, you can choose from a 14-inch or 22-inch mount from the wall or ceiling. Having multiple options could be beneficial for those who want to incorporate simpler or more challenging pull-up variations. For example, you can use the 14-inch mount so you’re closer to the floor and can get support from your favorite weight bench or plyometric box to assist with eccentric lifts that would require you to focus on the downward phase of the movement. This can help if you can’t yet perform the “upward” phase of the pull-up.
Also, with a 14-inch or 22-inch mount, you can do movements such as ring rows (you’ll need to secure a set of gymnastics rings to it), weighted pull-ups, kipping pull-ups, butterfly pull-ups, hanging leg raises, knees-to-elbow, and more.
Another benefit is the simple installation process. Fringe provides easy-to-follow instructions on its website, and you only need 30 minutes to set up this system. Installation requires specific tools such as a drill, drill bits, and a stud finder, which you can find online or at any hardware store if you don’t already have them. This pull-up bar does come with the hardware for stud installation, though. However, at two inches wide, 25.25 inches tall, and 24.25 inches deep, it may not be an ideal choice for those with tight spaces.
Another limitation is the price. The Fringe Sport Pullup Bar System starts at $150, which is one of the more expensive pull-up bars on this list. In our experience, Fringe Sport is one of the more expensive fitness brands. But while the initial investment might seem high, the system’s value lies in its long-term utility and quality construction. Since it’s backed by a one-year satisfaction guarantee, you can feel confident that you’re investing in a durable and functional fitness tool.
Best Free-Standing Pull-Up Bar: Rogue MIL Pull-Up Station
The MIL Pull-Up Station by Rogue stands out as the best free-standing pull-up bar on the market. Made with 2×3 11-gauge steel, its heavy-duty construction makes it the strongest pull-up bar and chin-up bar on our list with a maximum weight capacity of at least 800 pounds.
This free-standing pull-up bar provides a larger footprint of 48 x 67 inches, which ensures longevity and stability with training. You can not only do strict pull-ups, but kipping pull-ups as well. It does not have to be bolted down, making this an ideal pull-up bar for both home gyms and commercial setups.
Another benefit is the portability. Although it’s an extra cost of about $115, you can purchase a “pull-up station handle kit” that allows you to break down the pull-up bar. Of course, the pieces of this pull-up bar are larger than other gym equipment, such as high-quality resistance bands, so I wouldn’t suggest traveling with it on vacation. But if you were to travel with this rack for competitions or need to move it around the gym, this handle kit would make it easier to work with.
Customers note that setting up the MIL Pull-Up Station is rather straightforward, thanks to the provided assembly instructions and hardware. However, individuals less familiar with DIY tasks might find the process a bit time-consuming. I have set up many Rogue racks and stations in my career as a strength and conditioning coach, so I can say that for those who are already familiar with building Rogue products, it doesn’t have much of a learning curve.
While the MIL Pull-Up Station offers a multitude of benefits, it comes with a few drawbacks. Its price point might deter some potential buyers, especially those on a tight budget. This MIL Pull-Up Station starts off at $495, hundreds of dollars more than other simpler pull-up bar set-ups.
Another drawback is the space required. This product stands tall at 93 inches, and the larger footprint of 48 x 67 inches might require more space that not all home gym owners will have. Rogue also states that it can’t be used as a squat rack. This means that the number of exercise choices is limited, unlike the door-mounted pull-up bars on this list that you can relocate on the door frame to perform various exercises, such as sit-ups.
The Ally Peaks Pull-Up Bar for Doorway is a portable, user-friendly option that offers convenience and effectiveness for home pull-up bar workouts and starts at a low price of $25. It has a narrow design and weighs just four pounds, making it ideal for traveling.
Setting up and mounting this pull-up bar is a very easy process. With its unique structure, it can secure to the sides and top of the door frame for maximum security. It does not require drilling or permanent fixtures, which can come as a relief if you’re not handy or don’t want to ruin your door frame.
A top feature of this pull-up bar is its multiple grips that make it a multifunctional piece of equipment. With multiple grip positions available, you can do movements such as pull-ups, neutral grip pull-ups, and chin-ups to change the amount of recruitment between your back muscles, arm muscles, and shoulder muscles, promoting balanced strength and development. The Ally Peaks Pull-Up Bar can even be mounted to the base of the door frame for sit-ups or placed on the floor for elevated push-ups with a neutral grip (palms facing each other).
One drawback is the 32-inch width, which is considerably narrower than other pull-up bars on this list with a width of 40 to 50 inches. This close grip might not be ideal for some movements, as a narrow grip might overload the arm muscles versus the back muscles.
Besides this, this budget pull-up bar provides a ton of versatility and strength to give both advanced athletes and beginners a solid workout.
Best Budget Pull-Up Bar: Bells of Steel Adjustable Wall or Ceiling Mounted Pull-Up Bar
Bells of Steel finish that helps improve grip while preventing callus tears
Space-efficient
Accessory compatibility
Cons
Installation requirements
The Bells of Steel Adjustable Wall or Ceiling Mounted Pull-Up Bar isn’t necessarily the cheapest option on our list. We still consider it the best budget pull-up bar option because it provides a ton of features and benefits that make it well worth its price of around $99.
The first perk is its customizable bar placement. With this station, you can adjust the depth of the pull-up bar in two different positions to do traditional movements such as pull-ups or chin-ups and get more depth to perform dynamic movements such as kipping pull-ups.
Another benefit is the strength of the material, as it is built with 11-gauge steel. This gauge of steel is common amongst the highest-quality home gym equipment and allows most users to safely perform both static and dynamic movements.
I also love that it is built with a bare steel finish, which allows you to get a great grip on the bar despite not having an intense knurling. This is similar to the finish you may find on your favorite barbell that’s made with bare steel. Bells of Steel coats the bar in oil to prevent rust and corrosion during storage and shipping. If you ever notice rust on your bar, though, you can clean it with Simple Green All-Purpose Cleaner and a barbecue brush, then dry it with a microfiber towel.
Once mounted, you will notice the two eyelet anchors that can enable you to include upgrades and additional equipment, such as a pulley system and resistance bands to add even more versatility to your workout. Being able to use the pulleys and bands allows you to do movements, especially single-joint movements, that you couldn’t with a pull-up bar such as tricep extensions or straight arm pulldowns.
To be able to do all these things, you need to have a stellar mount against the wall or ceiling. Installing this mounted pull-up bar does require specific tools, such as a drill, a leveler, and a stud finder to drill pilot holes to begin the mounting process. The installation process can be easy for those familiar with DIY projects. For those who are new to this, however, it could be a tough process to understand and would require perhaps purchasing or borrowing tools you may not be familiar with. All other mounting hardware is included with this purchase.
Ultimately, the Bells of Steel Adjustable Wall or Ceiling Mounted Pull-Up Bar is an excellent choice for individuals seeking a high-quality, customizable upper body workout solution with tons of features.
Best Ceiling-Mounted Pull-Up Bar: Titan Fitness Adjustable Ceiling Wall-Mount Pull-Up Bar
We think the Titan Fitness Adjustable Ceiling Wall-Mount Pull-Up Bar is the best ceiling-mounted pull-up bar. This sturdy piece of equipment made of 14-gauge steel is a solid choice that can withstand a load of 350 pounds at a budget-friendly price of around $69.
One of its top features is its adjustable height and depth, depending if it is mounted on the ceiling or wall. You can attach the bar 31 to 39 inches from its mounting point, which could help provide versatility to your workout space if you need more or less height and depth for performance. If you hang it from the ceiling, you should also have plenty of space to hang from it without your feet touching the floor and to do pull-ups without your head hitting the ceiling.
Another perk to this product is that it has accessory compatibility, so you can use it with bands and straps to do other types of movement besides pull-up variations. Other exercises you could do are exercises such as push-ups, ring rows, bicep curls, push-downs, and hanging leg lifts for core strength as well.
One drawback is that the mounting hardware is not included. As mentioned previously, mounting a pull-up bar to the ceiling or wall is not too difficult, but it depends on your DIY experience. If you are new to mounting any type of furniture, it does require more focus and research, which makes it a tougher process than using a door mount pull-up bar.
Additionally, the Titan Fitness Adjustable Ceiling Wall-Mount Pull-Up Bar requires 10-foot ceilings, which might not be compatible with your workout space. You can still mount it to the wall, but those who want to use the ceiling will need to make sure their workout space can accommodate it.
Despite these drawbacks, this ceiling or wall-mounted bar is a solid choice for those seeking a rugged ceiling mount pull-up bar. Its adjustable height, sturdy build, and compatibility with various accessories make it a versatile piece of fitness equipment for many.
Pull-up bars are excellent for developing functional strength. Unlike isolated exercises that focus on a single muscle group, pull-up bars engage multiple muscle groups in the arms, back, and shoulders simultaneously through compound movement. This helps improve overall functional fitness for real-life movement.
Core Engagement
Pull-up bar movements require significant core engagement to stabilize the body. This leads to improved core strength, stability, and posture as the core works in conjunction with the upper body.
Variety of Grips
Some pull-up bars feature various grip options, such as wide grip, narrow grip, chin-up grip, and neutral grip. Each grip targets different muscle groups. For example, chin-ups will target more of the biceps than regular pull-ups, and wide-grip pull-ups will target more of the lats. Being able to switch up your grip makes for a well-rounded upper body routine and helps prevent muscle imbalances.
Increased Muscle Mass
A pull-up bar can contribute to increased muscle mass, particularly in the back, shoulders, and arms. By progressively adding intensity through volume or different pull-up variations, you can stimulate muscle growth effectively.
Enhanced Grip Strength
Pull-up bars are ideal for developing grip strength, as the entire body is supported by the hands. Hanging from and training with a pull-up bar can lead to improved grip strength, which is beneficial for various activities and sports like climbing, tackle football, or even wrestling.
Minimal Equipment
One of the key advantages of pull-up bars is their minimalistic nature. Mounted pull-up bars require little space and no complicated setups or additional equipment. This makes them a convenient and cost-effective option for home workouts, a garage gym, or spaces with limited resources.
What To Consider When Looking for a Pull-Up Bar
Mounting Type
Pull-up bars come in various mounting types, such as doorway-mounted, wall-mounted, ceiling-mounted, and freestanding. Each type has its pros and cons in terms of ease of installation, space requirements, and stability. When considering which pull-up bar is right for you, make sure your purchase meets your needs.
Dimensions
The dimensions of the pull-up bar are crucial to ensure it fits comfortably within your intended space. The ceiling and wall-mounted pull-up bars on this list range from 40 to 50 inches wide and mount between 14 to 39 inches off the wall or ceiling, giving space for you to perform traditional and dynamic movements like the kipping pull-up. The door-mounted pull-up bars range from 32 to 33 inches wide, so you’ll need to make sure your door frame can accommodate them.
Cost
The cost of a pull-up bar ranges from as low as $40 to up to $500. The most expensive pull-up bar on this list is actually a freestanding pull-up station and has more materials than a normal mounted pull-up bar. If this is out of your budget, consider a door-mounted or wall- or ceiling-mounted pull-up bar instead, as they tend to be cheaper.
Versatility
Some pull-up bars allow you to do more than just the basic pull-up exercise. They allow for various grip positions, such as wide, narrow, neutral, and underhand grips. Some models include attachments for push-ups and sit-ups, which would require you to attach the pull-up bar to the base of the door frame or tilt it on the floor. If you get a wall- or ceiling-mounted pull-up bar, you can attach gymnastics rings or bands to it for ring rows or band-assisted pull-ups.
The grip and diameter of the pull-up bar can help improve the effectiveness and versatility of each workout. The typical diameter of a pull-up bar on this list is around 1.25 inches and the more grips a pull-up bar offers (straight bar, bent bar, neutral grip bar), the more exercises you can perform to target multiple muscle groups.
Weight Capacity
Weight capacity also stands as a critical metric in evaluating the suitability of a pull-up bar. An adequate weight capacity ensures that individuals of varying sizes and fitness levels can confidently engage in their workouts without compromising stability or risking damage to the equipment.
The weight capacity of a pull-up bar varies a ton, depending if it’s a wall-mount, ceiling-mount, door-mount, or freestanding pull-up station. The pull-up station on our list from Rogue has a weight capacity of 800 pounds or more. The pull-up bar with the lightest weight capacity on our list is the Perfect Fitness Multi-Gym Doorway Pull-Up Bar, which can hold up to 300 pounds. You’ll need to consider your body weight and whether or not you will be performing pull-ups with a weighted vest to ensure your pull-up bar is sturdy enough to handle all the weight.
Construction and Stability
The material from which the pull-up bar is constructed holds paramount importance. Purchasing a pull-up bar crafted from stronger and more durable materials ensures not only longevity but a sturdy platform for exercise selection.
Some pull-up bars on this list are built from aluminum, which is suitable enough for lightweight athletes but may not be supportive enough for heavier users. Others are built from different strengths of steel, such as 11-gauge or 14-gauge, to accommodate heavier athletes or those who want to perform rigorous exercises that require more strength.
How To Install a Pull-Up Bar
Installing a pull-up bar can be an easy or rigorous process depending on your DIY experience. The hardest type of pull-up bar to install is a wall-mounted or ceiling-mounted system. Mounting the system requires focus and precision, it’s especially necessary in order to do both traditional and dynamic movements you might see in CrossFit like kipping pull-ups. A door frame mount isn’t as complicated, and a freestanding pull-up bar is its own structure and typically will have all the hardware needed to create it.
Below is a general guide to mounting a pull-up bar to help you understand what the process will look like.
What You’ll Need:
Corded or cordless drill
Varying drill bit
Sockets
Stud finder
Tape measure
Marker or pencil
Step 1: Locate Studs
Use a stud finder to locate the center of two opposing studs on the wall or ceiling. Ensure that the distance between the studs matches the length of your pull-up bar system.
Step 2: Prepare for Installation
Using one of the pull-up bar support beams as a guide, place it along the length of your first stud, and mark where your first pilot hole will go. Continue to mark the wall and confirm with a stud finder that you are placing the system in the correct spot.
Step 3: Drill Pilot Holes and Install Bolts
Drill the first pilot hole using the marked spot on the stud. You’ll know you’ve hit a stud if you feel resistance from the drill into the wall. Insert the first bolt by hand without fully tightening it. Proceed to drill pilot holes and install bolts along the support beam by hand and make sure to not tighten them until the next step.
Step 4: Install Support
With both support beams installed but still loose, slide in and bolt your crossbeam.
Step 5: Finalize the Installation
Tighten the bolts of the support beams to securely fasten them in place. Give the pull-up bar system a gentle tug to ensure it’s stable and properly attached to the studs.
Step 6: Start Your Workouts
With the installation complete, you’re ready to start using your new pull-up bar for a variety of exercises
How To Use a Pull-Up Bar
Using a pull-up bar requires proper technique and control to maximize its benefits and minimize injury. Stand beneath the pull-up bar with your hands positioned slightly wider than shoulder-width and palms facing away from you. Extend your arms fully while keeping your core muscles engaged. Initiate the pull-up by engaging your back muscles and squeezing your shoulder blades together. As you continue to lift, bend your elbows to recruit your arms to get your body as close to the pull-up bar as possible. Aim for a controlled movement and gradually increase the number of repetitions as your strength improves.
If you struggle to do a pull-up, try experimenting with easier variations. One of the best variations to learn how to perform a pull-up is the “eccentric pull-up” in which you start from the top of the lift and lower yourself as slowly as possible. This recruits the same muscles used to lift yourself upward, and with the eccentric being an easier variation to execute, you can do a ton of volume and train your muscles continuously until you can begin to do normal pull-ups instead.
Once you master the pull-up, try doing different variations, such as neutral grip pull-ups or chin-ups, to recruit different muscles each time. Chin-ups will work more of the biceps, and neutral-grip pull-ups will work more of the Remember to maintain proper form throughout each exercise. Avoid excessive swinging or using momentum to lift yourself (unless you’re doing kipping or butterfly pull-ups — but even then, it’s important to do so with proper technique).
Final Thoughts
Whether you’re an experienced exercise enthusiast or just starting out, there are a ton of benefits to purchasing a pull-up bar. It allows you to improve your functional strength, core stability, muscle size, grip strength, and much more — all while requiring minimal gear. It’s versatile and allows you to target various muscle groups in the shoulders, back, and arms to elevate your own health and fitness.
In the list above, we explored different pull-up bars, from wall-mounted to freestanding, catering to various preferences. With this diverse list of pull-up bars, there should be something that meets your needs and allows you to take your fitness to a new level.
The best pull-up bar for home is the REP Fitness Wall or Ceiling Mount Pull-Up Bar. This piece of equipment can improve your at-home workout experience by allowing you to do various bodyweight movements, such as pull-ups, toes-to-bar, or even ring dips if you secure gymnastics rings to it.
What is the best pull-up bar for a heavy man?
In our opinion, the best pull-up bar for a heavy man is the Fringe Sport Pullup Bar System. This piece of exercise equipment is made with heavy-duty 14-gauge steel and has a weight capacity of 600 pounds. This is the top choice for someone who needs that extra support and a stronger pull-up bar.
What is the best outdoor pull-up bar?
The best outdoor pull-up bar is the Rogue MIL Pull-Up Station, which can be transported and holds up to 800 pounds. It is made from the same heavy-duty materials as some of Rogue’s power racks. You do need the handle kit, which costs around $115, to make it more portable, but this can help make it easier for you to take the pull-up station outdoors.
Is it worth getting a pull-up bar?
It is worth getting a pull-up bar because there are so many bodyweight exercises you can do to build your strength, such as pull-ups, hanging leg raises, and chin-ups. Calisthenics are a highly underrated style of resistance training.
What is the best metal for a pull-up bar?
The best metal for a pull-up bar tends to be 11-gauge or 14-gauge steel because it provides an ideal balance of strength and durability.
What is the best diameter for a pull-up bar?
The most common diameter of a pull-up bar is 1.25 inches, which is a size that helps with maintaining a strong grip.
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Have you shied away from pea protein powders because you think they won’t support your fitness goals? As a registered dietitian nutritionist, I often recommend that my clients incorporate more plant-based proteins into their diets. They can absolutely help you build muscle, recover quicker after the gym, and possibly decrease the likelihood of developing a chronic disease.
In this review, we will investigate the ingredients and health-promoting benefits behind our top picks for the best pea protein powder supplements. Whether you are hoping to increase muscle mass, manage your weight, boost your immune system, or decrease post-workout recovery time, we are sure to have a pea protein powder for you.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
How We Chose the Best Pea Protein Powder
Here at Breaking Muscle, our mission is to help you achieve your goals by recommending the best protein powders and other supplements that will reinforce all the hard work you do in the gym. Not only have we personally tested over 75 protein powders (including at least a dozen pea protein powders), we thoroughly researched each product below so that you can choose the best pea protein powder for you.
We also reviewed each brand’s macronutrients (carbohydrates, fat, and protein content), total calories per serving, affordability, flavor profiles, and third-party verification so you can save time and money while making an informed decision.
Made without artificial sweeteners, preservatives, and coloring
Vegan-friendly
Gluten- and dairy-free (no lactose)
Reviewers report ease of mixability and digestibility
Cons
Has 260 milligrams of sodium per serving
We don’t hand out the title for best overall to just any pea protein powder supplement. Transparent Labs Organic Vegan Rice & Pea Protein powder sits atop our list because it’s third-party tested to ensure it’s free of toxic ingredients, offers an impressive 24 grams of protein per serving, and has excellent solubility.
This organic yellow pea and rice protein powder has 2,060 milligrams of naturally occurring flavor, 310 milligrams of Himalayan rock salt, and 270 milligrams of organic stevia. Himalayan rock salt is where most of the sodium from this product derives from. There are 260 milligrams of sodium per scoop, which is high compared to other pea protein powders that have closer to 110 milligrams of sodium per scoop. However, most healthy individuals can safely consume up to 2,300 milligrams of sodium a day. Plus, Himalayan rock salt functions as a natural preservative and may offer some other benefits as well.
The pink color that Himalayan rock salt is known for comes from a combination of minerals such as calcium, magnesium, and potassium. (1) These minerals function as electrolytes, which can help prevent and treat dehydration. Magnesium helps to control whole-body inflammation after working out, delay the onset of fatigue during exercise, and possibly increase muscle mass. (2)
Transparent Labs uses stevia as a naturally occurring, plant-based sweetener. Researchers have found that stevia can help facilitate weight loss and assist with the management of high blood pressure. It also has anti-inflammatory and anti-microbial properties and can help improve heart contraction and blood flow. (3)
We had a Breaking Muscle staff member try the French Vanilla flavor, and she only rated it 2 stars out of 5. She found that it tasted artificial despite containing only natural ingredients, which she thinks may be due to the stevia.
However, reviewers on the Transparent Labs website report that they keep coming back to this pea protein powder because of its consistency in ingredient quality. They are particularly pleased with the taste, especially the chocolate-flavored option.
Regarding solubility, our product tester gave it 3.75 stars out of 5 because it foamed a lot. She also noted that it had a gritty texture, though it wasn’t too off-putting.
Again, other users’ experiences seem to vary. When it comes to mixability, customer reviews on the website say that it blends perfectly in both beverages and foods like pancake mix.
We did give the Transparent Labs Organic Vegan Rice & Pea Protein 4 out of 5 stars for its overall macronutrient profile and high marks for its clean ingredients and label transparency. If you’re looking for a pea protein powder that doesn’t contain artificial ingredients, tells you exactly what’s in its formula, and delivers a high amount of protein per serving, this is one worth trying.
A significant source of iron — 32% of the recommended daily value
Soy-free, gluten-free, and manufactured without genetically modified organisms (non-GMO)
Sourced from a GMP-certified facility and made in the USA
Cons
Has 330 milligrams of sodium per serving
Your search for the best-tasting pea protein powder is over. Available in two delicious flavors (Chocolate Cake and Salted Caramel), Swolverine Plant Protein is sure to not only excite your taste buds but also help you meet your fitness goals.
As of this writing, it has 4.8 out of 5 stars based on 131 reviews across four purchasing platforms. The majority of reviewers are very pleased with this plant-based protein powder’s mixability. They also like that they can combine the two flavors with other ingredients to create protein-packed items, such as milkshakes, brownies, and muffins.
One of our product testers, who is also a certified personal trainer, competitive Olympic weightlifter, and former CrossFit affiliate owner, generally agrees with other consumers’ assessments. She found the texture slightly grainy but couldn’t see any clumps left behind after she mixed it in a shaker bottle. She also loved the Salted Caramel flavor, noted that it is easily drinkable even when mixed with water, and described it as one of the only plant-based protein powders they actually like.
Pea protein is tied to the prevention and management of several chronic diseases. It is also super beneficial for bulking muscle mass and decreasing your recovery time post-workout. For these reasons, many vegan protein powder brands rely solely on peas, specifically yellow peas, as their protein source. However, Swolverine is one of the few brands that incorporates pumpkin protein into its formula.
In addition to the 22 grams of pea protein isolate you get per 34-gram scoop, you get 7.7 grams of pumpkin protein. Pumpkin protein may help prevent and treat diabetes, increase antioxidant function, and even reduce episodes of depression. Pumpkin seeds (where pumpkin protein comes from) are high in vitamins and minerals that can help reduce your likelihood of developing diseases such as osteoporosis, cancer, cardiovascular disease, and diabetes. This form of protein also contributes to muscle relaxation post-workout. (4)
Tip: Try mixing this powder with soy or oat milk for enhanced plant-based protein intake. Per cup, you will get an additional eight grams of protein from soy milk and four grams from oat milk.
Best Pea Protein Powder for Weight Loss: Naked Nutrition Pea Protein
Made without additives, artificial sweeteners, artificial flavors, and artificial colors
Has a vast amino acid profile to help support your overall health
Two grams of naturally occuring sugar and zero grams of added sugar
Cons
A serving size is two scoops, whereas most comparative products are one scoop of powder per serving
For a mere 120 calories, you will get 27 grams of protein for only two grams of carbs and 0.5 grams of total fat per serving of Naked Pea Protein, which is why it wins our award for the best pea protein powder for weight loss. To sweeten the deal, Naked Pea Protein also uses no artificial ingredients. Rest assured that this pea protein powder is here to help you attain the level of fitness you seek.
Yellow pea protein isolate — the only ingredient listed on the supplement label — has been strongly correlated with reducing the risk of obesity, diabetes, and hypertension. These three disease states are the major contributors for developing chronic kidney disease. (5) As a Board Certified Specialist in Renal Nutrition, I heavily encourage plant-based eating as a way to preserve remaining kidney function.
The nutrition facts label provides insight into the wide array of specific nutrients you will get nine essential amino acids, three high-quality branched-chain amino acids (BCAAs), and seven non-essential amino acids. Supplementing with branched-chain amino acids has been identified as a novel way to increase the likelihood of losing weight. This is because they may improve the way our bodies absorb carbohydrates and metabolize them effectively for weight loss. (6)
A serving size of Naked Pea Protein will provide you with 16 percent of your recommended daily value of iron. Having adequate stores of iron is associated with controlling inflammation throughout your body, which can help reduce obesity. (7) Iron that comes from plant-based sources versus whey or other animal-based sources is referred to as “non-heme iron” and is not as easily absorbed as animal-based iron (or “heme iron”). However, pairing iron with vitamin C can help increase iron absorption.
To get the most from your Naked Pea Protein, consider pairing your protein shake with a low-calorie, nutrient-dense fruit or vegetable snack on the side: oranges, mangoes, red bell peppers, broccoli, legumes, kiwi, spinach, strawberries, or tomatoes.
Many users report that this powder doesn’t have a lingering metal after-taste like other protein powders. It blends really well without any leftover clumpy residue.
A Breaking Muscle product tester also gives Naked Pea Protein high marks for solubility, rating it 4 out of 5 stars. She especially likes mixing it with oats because it gives them a rich, creamy texture.
However, she only gave it 2.5 out of 5 stars for taste. It is unflavored, so scoring low in this category isn’t surprising. She recommends starting with one scoop instead of the recommended two scoops if you aren’t used to pea protein powders; otherwise, you’ll need to use some sweeteners or add it to another flavored beverage to make it more palatable.
Offers three grams of dietary fiber per serving, which is comparably higher than other supplements
Contains 1,000 milligrams of a proprietary blend of L-leucine, L-methionine, L-isoleucine, and L-valine
Each serving provides you with 480 milligrams of tart cherry, which may help reduce muscle soreness
Cons
Not an ideal choice of supplements for those with cardiovascular disease
Packaged in a bag versus a container — some reviewers have found it difficult to fit their hand into the bag to scoop it
Co-founders LeBron James and Arnold Schwarzenegger teamed up to create the Ladder brand, and their vegan amino acid blend can help support your performance and build lean muscle mass. In fact, research shows that supplementing with pea-based protein powder is just as effective as the best whey protein powder for muscle mass growth. (8)
A bag of Ladder Plant Protein and the protein powder mixed in a shaker bottle in Breaking Muscle Reviews Editor Amanda Dvorak’s kitchen
With every scoop of Ladder Plant-Based Protein, you will get 1,000 milligrams of the amino acids l-leucine, l-methionine, l-isoleucine, and l-valine. Leucine, isoleucine, and valine are classified as high-quality branched-chain amino acids. These BCAAs, especially leucine, may play a significant role in protein synthesis and increasing lean muscle mass. (9)
This product has a whopping 530 milligrams of sodium per serving. A good rule of thumb is to choose products with less than 200 milligrams of sodium per serving to promote heart health. Sodium is also an electrolyte and therefore needed for post-workout recovery. However, Ladder Plant-Based Protein may not be ideal for those limiting sodium intake and/or those who have a heart condition. (10)
Breaking Muscle Reviews Editor Amanda Dvorak holding a scoop of Ladder Plant Protein
On the Ladder website, users report some issues with the solubility of this product. Many report that using shaker bottles is not enough to completely dissolve the powder. There are also mixed reviews about the flavor.
However, Breaking Muscle Reviews Editor Amanda Dvorak uses Ladder’s plant-based protein regularly and enjoys it. She gives Ladder Plant-Based Protein 4 out 5 stars for taste and texture and 4.5 out of 5 stars for solubility.
“I usually opt for whey protein, but I like having some plant-based protein powder in my pantry because too much dairy can sometimes make my rosacea and other skin issues worse,” she says. “It’s hard for me to find a plant-based protein powder that I truly like, but I honestly love Ladder. I get a slight earthy taste with the Vanilla flavor, but it’s not as bad as other vegan protein powders I’ve had. It’s also one of the smoothest plant-based protein powders I’ve ever tried. It’s not super grainy and leaves virtually no clumps behind.”
Vega participates in the Veritree program (planting trees for purchases)
Vegan-friendly and gluten-free
Provides you with two billion CFUs of Bacillus coagulans
Great source of calcium – 260 milligrams per serving to give you 20% of your recommended daily value
Cons
Some users report a narrow tub opening that can impede scooping with ease
Less affordable when compared to other brands
Ironically, our favorite protein powder for vanilla flavor is the supplement that offers the most flavors in this review: Vega Sport Premium. Users seem to be happy with all flavors offered, but most reviewers who bought the vanilla flavor harp on how excellently it blended into smoothies with berries without leaving a gritty texture.
Speaking of good, Vega Sport Premium plants a tree for every order they receive. If that doesn’t make you want to read more about them, allow me to introduce you to tart cherries.
Tart cherries have both antioxidant and anti-inflammatory properties and may help prevent major chronic diseases like heart disease, cancer, diabetes, and obesity. For post-workout, tart cherries may allow for a faster recovery time in returning to your peak form and lead to less muscle fatigue. (11)
The combination of protein sources used in Vega Sport Premium is special. In addition to the humble pea, you will also get pumpkin seeds, alfalfa, and organic sunflower seeds. This protein blend leads to you getting an awesome 30 percent of your recommended daily amount of iron in every 41-gram scoop of Vega Sport Premium. Iron is an essential mineral, meaning that we can only get it from dietary means. It is important to ensure we get enough of it every day to prevent anemia, support the nervous system, and help with metabolic processes. (12)
The Vega Sport Premium website recommends that you mix this product with cold water or a non-dairy beverage, such as plant-based milk, for best results. However, adding this protein powder to a smoothie or a favorite recipe is also recommended. The brand’s website even offers suggestions for creative ways to use their yummy pea-based protein powder, such as pumpkin spice protein pancakes.
Best Pea and Rice Protein Powder: Transparent Labs Organic Vegan Rice & Pea Protein
Made with only 2 grams of sugar and zero grams of added sugar
Low-fat option with zero milligrams of cholesterol
Manufactured with a 2:1 ratio of organic rice protein and organic pea protein isolate
Cons
Limited flavor options
Transparent Labs Organic Vegan Rice & Pea Protein uses a 2:1 protein ratio of 20,000 milligrams of organic rice protein and 9,411 milligrams of organic pea protein isolate.
Research studies have demonstrated that the use of rice protein is appropriate after resistance exercise due to its ability to improve overall body composition and increase sports performance. Studies have also found that there are no major differences worth noting between the participants who received whey versus brown rice protein. This means that this form of protein can help facilitate muscle mass build while simultaneously improving endurance. (13)
Pea protein is often mechanically split during manufacturing, whereas soy-based and whey-based proteins have to be chemically split. This translates into the pea protein source remaining intact and therefore being more naturally nutrient-dense, particularly when it comes to soluble fiber. This form of fiber is really beneficial for preventing heart damage and promoting the health of your digestive system. (5)
Tip: Many reviewers report that Transparent Labs Organic Vegan Rice & Pea Protein powder mixes very easily with oatmeal and blends well into smoothies. According to reviews, all flavors offered are delicious and blend well without clumping. Users appreciate that this product is cruelty-free and uses clean ingredients that can be incorporated into a variety of things: water, soy milk, banana bread, and smoothies.
Best Organic Pea Protein Powder: Gainful Vegan Protein Powder
Comes in pre-made packets that are individualized to your needs
Subscribing gets you free access to speak to a registered dietitian nutritionist
You can opt to receive several different flavors in your shipment
Cons
Reviewers report some issues with how easily the product mixes
Not third-party or independently tested for ingredient purity
If you are looking for an organic-certified pea protein, Gainful Vegan Protein Powder is our top pick. You have the choice of organic brown rice protein, organic pea protein, or a combination of both of these plant-based protein sources.
Gainful Vegan Protein Powder is unlike any other supplement we have reviewed. With most protein powders, you simply add them to your online (or literal) shopping cart, and off you go. However, to add this product to your online cart, you will be prompted to take a quiz that analyzes nutrient-influencing factors that are specific to you.
They have a team of registered dietitian nutritionists (RDNs) on board to expertly tailor the Gainful Vegan Protein Powder to your body type and fitness goals. Your nutrition goals, the type of exercise you routinely do, your age, height, weight, goal body weight, top three health goals, dietary restrictions, and dietary patterns are all evaluated to make a protein supplement that best supports you. To make things effortless, you will receive 14 to 28 pre-packaged servings so that you can add them to the beverage or food option of your choice with ease.
This supplement checks a lot of boxes and should be easier for you to absorb and digest when compared to other products on the market. This is due to Gainful using ingredients that are gluten-free, soy-free, vegan- and vegetarian-friendly, and free of most major allergens.
To increase the provided health benefits and decrease gut sensitivity, this pea protein powder is also naturally sweetened with organic monk fruit and organic stevia leaf extract.
We haven’t tried the vegan protein option from Gainful, but one of our product testers has received a custom blend of whey concentrate, whey isolate, and casein protein powder. She rated the company 5 out of 5 stars for customer service and 5 out of 5 stars for its overall formula due to how personalized it is to her unique needs (she chose recovery and satiety as her main concerns).
It is sure to fit into your lifestyle because it is made for all forms of exercise, whether you do CrossFit, run, practice yoga, dance, or engage in any other kind of physical activity.
Protein is a fundamental macronutrient that plays an extremely important role in your diet. Pea protein powder will provide you with many health benefits. Most notable are:
Promote weight gain via increased muscle mass or weight loss via decreased fat mass (5)
Potentially decrease your risk of chronic illness development (5)
Increase post-workout recovery time and strength (8)
How Much Pea Protein Powder Should You Have Per Day?
When determining the amount of pea protein powder you should have per day, keep in mind that it should supplement your overall daily protein intake goal. You should still prioritize whole-food sources instead of replacing them.
Generally speaking, protein should compose 10 to 35 percent of your daily intake of calories. However, the amount of protein you need per day is based on several factors, including age, sex, level of physical activity, and your fitness goals. (14)
If you are interested in a quick calculation, open the calculator app on your phone. To keep things simple and determine your recommended dietary allowance of protein, multiply 0.8 grams of protein by your weight in kilograms. If you are an avid exerciser, want to add muscle mass, or are even just starting out at the gym, you will need more protein to help with the recovery of muscle micro-tears, improve mass, and increase muscle strength. You may need to increase this number to anywhere from 1.0 to 1.6.
Essential amino acids are the fundamental building blocks for protein that we have to get from dietary sources. Pea protein is almost a complete protein source. However, it is not an adequate source of the essential amino acid methionine. That being said, you can have pea protein powder every day, but it is very important that it is not your only source of protein throughout the day. To follow a more plant-based diet, consider pairing your pea protein powder with good sources of methionine, such as soybeans, nuts, navy beans, wild rice, or kidney beans.
What To Consider When Buying Pea Protein Powder
Deciding to add dietary supplements to your diet can open you up to a world of benefits. However, in order to optimize your health, it is vital to choose a product that contains ingredients (and specific ingredients in appropriate amounts) that contribute to accomplishing your goals. Try to avoid picking just any powder because it has pea protein in it. Choose a pea protein powder that is designed with your health and fitness goals in mind. To make things easier on you, let the guide below be a resource for what to look for in a pea protein supplement.
Macronutrients
Knowing the recommended amount of macronutrients (carbohydrates, fat, and protein) you should consume in a day goes hand in hand with accomplishing your health and physical activity goals.
For example, if you are prepping for a marathon and have worked out for a long period of time, it is important to replenish the amount of glucose stored in your muscles. This will help your body adapt to longer exercise times and repair tissue damage. Therefore, choosing a pea protein powder with a high amount of carbohydrates will be extremely useful.
It is also important to replenish muscle glycogen when working out to fuel your muscles. Carbs help with endurance during your workout and recovery after your workout. For moderate exercise that lasts longer than 30 minutes, multiplying 1.2 grams of carbohydrates for every kilogram of your body weight will help with replenishing glucose levels. (15)
The amount of fat you desire in your pea protein powder will be highly dependent upon your individualized goal. If your goal is to gain weight, a higher fat and higher calorie product would be appropriate. Lean towards the higher end of that percentage range — 30 to 35 percent of your total daily calories. (16) Otherwise, limit total fat intake to 20 to 35 percent of your total daily calorie intake.
Always assess the type of fat in the ingredients label prior to purchase. Ingredients that are high in omega-3 fatty acids, like pumpkin seeds and sunflower seeds, will offer a wide array of health benefits and are therefore encouraged. They help to decrease your likelihood of developing a chronic illness, may improve cognitive function, and are likely to be able to improve blood lipid panels (lab work that looks at fat in the blood). (17)
Protein is essential for repairing the muscles post-workout and increasing muscle mass. It is also a very satiating macronutrient — meaning that it helps to fight hunger and manage weight more easily. The amount of protein you will need in a day will vary greatly by age, sex, and physical activity level. Aiming for at least 20 grams of protein per serving when choosing a pea protein powder is a good general rule. In order to make sure that you are meeting macronutrient goals that best support your health journey, consult with a registered dietitian nutritionist!
Other Ingredients
Some pea protein powders are made with artificial sweeteners such as sucrose and may cause gastrointestinal irritation. For those who are sensitive to it, it would be better to choose a product made with plant-based sugars like stevia.
Depending on what you hope to achieve with the addition of pea protein powder to your diet, choose a product that will help you accomplish those goals. For example, those working out routinely would benefit from branched-chain amino acids being in their supplement’s formulation. Those who sweat heavily during exercise and/or are working out outside routinely would benefit from having a higher volume of electrolytes in their pea protein powder.
Flavors
Like many other factors, flavor plays a huge role in the decision-making process. Before jumping into using a product, consider how you want to use your pea protein powder. Many people opt for the traditional shaker bottle and water. So it will be important for you to choose a pea protein powder that is a flavor that you like. However, smoothies and smoothie bowls are also a popular way to incorporate pea protein powder into your daily routine.
If you are looking for ways to bulk up your nutrient intake, try adding pea protein powder to steel-cut oatmeal, overnight oats, whole-grain cereal, pancake or waffle batter, cake or muffin batter, or even your coffee. The supplement you choose will influence the flavor profile you are trying to achieve.
Vanilla pea protein powder added to dark chocolate chips and banana muffin batter is a go-to in my household. It’s also a good choice for mixing with any of your favorite bodybuilding supplements. Really, vanilla flavor works well in just about everything. You can use pea protein powder to make a more nutrient-dense and healthier version of the dessert of your choosing. Try adding chocolate peanut butter flavored pea protein to cookie batter or cafe mocha flavored pea protein to coffee.
Third-Party Testing
Dietary supplements are not regulated by the Federal Drug Administration (FDA). So in order to establish brand credibility and trust, manufacturers use third-party testing. Independent third-party testing essentially verifies that the ingredients used by the manufacturer are pure, free of contamination, and in the quantities represented on the supplement’s label. Contamination can come in many forms and different third-party testing looks for different specifications — microbial life, heavy metals, and toxins are just some examples.
Price
The pea protein powders found in this review will vary from $0.76 to $3.24 a serving. The more affordable options are not necessarily manufactured with ingredients that are cheaply sourced. In the case of the products above, products on the higher end of the price range simply have more ingredients, to increase the amount of benefits you are exposed to.
For example, the most expensive product (Vega Sport Premium) offers what other products do not: 2 billion CFUs of probiotics to help with gut nutrient digestion and absorption. The second most expensive powder (Gainful Vegan Protein Powder) is quite literally individualized to you and therefore specially formulated to meet your needs.
Final Thoughts
Pea-based protein powder is an easy way to incorporate beneficial vegetable nutrients and help you to keep up your health and wellness desires. Before you add just any pea protein powder to your Amazon cart, rely on this review as a guide for the best protein powders, made from premium pea protein blends. We do the hard work for you of analyzing the many plant-based pea protein powders out there to consolidate them down into our top picks.
Pea protein powder is a great product to help you build muscle, manage body weight, decrease your post-workout recovery time, and ensure that you are consuming enough daily protein to support your fitness goal. This guide was researched by a nutrition expert to give you peace of mind and confidence in your dietary supplement choice.
A good source of high-quality protein is going to be what best meets your needs. If you are a practicing vegan or simply desire more plant-based dietary sources, a pea-based protein supplement would be the better choice. Most pea and whey protein powders are relatively low in carbs and fat, with at least 20 grams of protein per scoop. Honestly, one is not better than the other; they are both great protein choices. It just comes down to what you are looking for.
Is it safe to drink pea protein every day?
Pea protein is plant-based and considered safe for daily consumption. However, it is recommended that the majority of your daily micro and macronutrient intake derive from whole-food nutrition and beverage choices. The nutrients found in pea protein powders should merely supplement your normal intake of protein, not completely replace it.
Does pea protein have side effects?
Most users report little to no side effects when using pea protein powder. For those with sensitive digestive systems, some bloating or gas has been reported. This is especially true for those who regularly use pea protein powders for total meal replacement.
Does pea protein have high estrogen?
Estrogen is a hormone synthesized by the human body. So technically no, pea protein is not high in estrogen because it literally can not contain it. However, it is composed of nutrients called phytoestrogens. Phytoestrogens have been found to mimic the hormone estrogen in the human body. When compared to other dietary sources (like soy-based protein), pea protein contains a miniscule amount of phytoestrogen.
Does pea protein build muscle like whey?
The short answer here is yes; pea protein builds muscle like whey protein. Several research studies support the use of pea protein for muscle growth. Most of these studies demonstrate no difference in muscle size or muscle strength in those who supplement with pea protein, as opposed to whey protein. (18)
Research
Carapeto C; Brum S; Rocha MJ. Which table salt to choose?. Nutr Food Sci. 2018;8:1-4. ISBN: 2155-9600.
Heffernan SM, Horner K, De Vito G, et al. The role of mineral and trace element supplementation in exercise and athletic performance: a systematic review. Nutrients. 2019;11(3):696. doi: 10.3390/nu11030696
Hossain MF, Islam MT, Islam MA, et al. Cultivation and uses of stevia: a review. AJFAND. 2014;17(4). doi: 10.18697/ajfand.80.16595
Hussain A, Kausar T, Sehar S, et al. A Comprehensive review of functional ingredients, especially bioactive compounds present in pumpkin peel, flesh and seeds, and their health benefits. Food Chem Adv. 2022:1. doi: 10.1016/j.focha.2022.100067
Krefting J. The appeal of pea protein. JRN. 2017;27(5):31-33. doi: 10.1053/j.jrn.2017.06.009
Shah SH, Crosslin DR, Haynes CS, et al. Branched-chain amino acid levels are associated with improvement in insulin resistance with weight loss. Diabetologia. 2012;55:321–330. Doi: 10.1007/s00125-011-2356-5
Zafon C, Lecube A, and Simó R. Iron in obesity. An ancient micronutrient for a modern disease. Obes Rev. 2010;11:322-328. doi: 10.1111/j.1467-789X.2009.00638.x
Banaszek A, Townsend JR, Bender D, et al. The effects of whey vs. pea protein on physical adaptations following 8-weeks of high-intensity functional training (hift): a pilot study. Sports. 2019;7(1):12. doi: 10.3390/sports7010012
Nie C, He T, Zhang W, et al. Branched chain amino acids: beyond nutrition metabolism. Int J Mol Sci. 2018;19(4):954. doi: 10.3390/ijms19040954
Zhang Z, Cogswell ME, Gillespie C, et al. Association between usual sodium and potassium intake and blood pressure and hypertension among U.S. adults: NHANES 2005–2010. PLOS. 2013;8(10):75289. doi: 10.1371/journal.pone.0075289
Vitale K, Hueglin S, Broad E. Tart cherry juice in athletes: a literature review and commentary. Curr Sports Med Rev. 2017;16(4):230-239. doi: 10.1249/JSR.0000000000000385
Elstrott B, Khan L, Olson S, et al. The role of iron repletion in adult iron deficiency anemia and other diseases. Eur J Haematol. 2020;104:153–161. doi: 10.1111/ejh.13345
Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutr J. 2013;12:86. doi:10.1186/1475-2891-12-86
Wu G. Dietary protein intake and human health. Food Funct. 2016;7:1251-1265. doi: 10.1039/c5fo01530h
Ivy JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med. 2004;3(3):131-138. PMID: 24482590
Dietary Guidelines for Americans: Guidelines and Key Recommendations. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK469839/#:~:text=Keep%20total%20fat%20intake%20between,low%20fat%2C%20or%20fat%20free. Last reviewed: November 16, 2017. Accessed September 08, 2023.
Omega-3 fatty acids. National Institutes of Health: Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Last reviewed: July 18, 2022. Accessed September 01, 2023.
Babault N, Paizis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12:1. doi: 10.1186/s12970-014-0064-5
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Many people prioritize setting up their workout program, but they don’t often give their nutritional planning as much attention. Lifting weights can be relatively simple, but managing macronutrients and determining an effective calorie intake can be more challenging.
Rather than trying to construct an effective diet plan on your own, you might be ready to enlist the help of a professional, but who?
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If you search around the web, you’re likely to find services offered by dietitians, as well as by nutritionists. While the occupations might sound identical, they actually have very different and distinct roles and responsibilities.
Both professionals offer nutrition-based counseling, but they’re distinguished by their educational requirements, their potential to help a variety of clients and goals, even their technical legal standing. Here’s an extensive look at what really lies behind these two confusing titles.
Beginning with fundamental educational requirements, nutritionists and dietitians differ greatly. What formal education is required to begin a career as a nutritionist? None. One can simply educate themself on general nutrition principles to whatever extent they see fit and then apply the title of “nutritionist.”
The self-determined criteria might include getting a formal education in nutrition or obtaining a certification in nutrition offered by various organizations, such as Precision Nutrition or the International Sports Sciences Association (ISSA). However, neither a higher education degree nor an accredited certification are technically required before being labeled a nutritionist.
What education is required to become a registered dietitian? Quite a bit. In the US, for example, a four-year undergraduate degree in nutrition and a seven to 12-month unpaid dietetic internship are mandatory.
After which prospective dietitians obtain registration by passing the Registered Dietitian Examination offered by the Commission on Dietetics Registration (CDR) of the Academy of Nutrition and Dietetics (AND). Hence the title “registered dietitian” (RD).
Many dietitians have gone on to obtain a master’s degree and/or PhD in nutrition or related fields. In fact, starting in January 2024, prospective dietitians will be required to obtain a master’s degree in nutrition to qualify for completing the RD examination. (1)
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As a snapshot of what a dietitian needs to study, an undergraduate degree in nutrition includes courses in preparatory math, general chemistry, organic chemistry, biochemistry, and microbiology.
The curriculum also includes courses that make up what is called a Didactic Program in Dietetics (DPD), which includes Introduction into Dietetics and Nutrition, Community Nutrition, Medical Nutrition Therapy (MNT), Advanced Concepts in Nutrition, Food Service Management, Energy and Exercise, Nutrition Communication, Research Methodology, Food and Culture, Contemporary Nutrition, and Advanced Concepts in Nutrition.
A seven-month-long dietetic internship program consists of 1,200 to 1,500 hours of training supervised by preceptors (experienced RDs). This training involves working in rotations for clinical nutrition in a skilled nursing facility and hospital; community nutrition in a non-profit or government agency or health-maintenance organization, such as Women, Infants, and Children (WIC) or Meals on Wheels; and food service management in a school and skilled nursing facility or hospital.
Aside from nutritionists and dietitians, there is also an occupational designation of nutrition professionals called Certified Dietitian-Nutritionists (CDN). To be a CDN, one has to complete an undergraduate degree in nutrition, complete 10 years of experience in nutritional practice (usually under the supervision of a registered dietitian), and show proof of education and experience to the Office of Professions of the Department of Education.
Services Provided — What Do They Do?
Both dietitians and nutritionists can provide nutrition education and counseling to people looking for weight control, body composition and physical performance goals, or general well-being.
However, nutritionists are generally not legally allowed to provide advice for those medical conditions. So it would be beyond the scope of practice for a nutritionist to consult with a person with diabetes, for example.
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Dietitians can provide those types of services for a variety of medical conditions such as bariatrics, kidney disease, hyperlipidemia (high cholesterol), cardiovascular diseases, or diabetes.
Dietitians can also work with people in various stages of life including pediatrics, pregnancy, and advanced age. Additionally, dietitians can write prescriptions for enteral (tube-feeding) and parenteral (intravenous) nutrition in skilled nursing facilities and hospitals.
Both dietitians and nutritionists may work for athletic teams, in private practice, or in fitness and weight loss centers. However, because of their education, training, legal status, and ability to care for health conditions, dietitians can also be found working in hospitals, skilled-nursing facilities, academia, public health programs, health maintenance organizations, and government agencies.
Know Your Goal — Which Do You Need?
When the time comes that you’re ready to let a professional develop a goal-focused nutrition plan, whether it’s for building muscle or shedding fat, you might decide to invest in working with either a nutritionist or a dietitian.
If you are someone with no current medical conditions that are managed by nutrition (high cholesterol, diabetes, kidney disease, etc.) and your goals are to improve your overall well-being or just to increase your own general education on nutrition, you can choose either a dietitian or nutritionist.
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For more tangible goals such as weight loss, muscle gain, contest prep for physique competitions like bodybuilding, or optimal physical performance — whether it’s for a traditional sport like baseball or a strength sport like powerlifting — you could also be well-served by either a dietitian or nutritionist.
However, if you need the nutrition-based management of medical conditions, you should look for counseling from a dietitian. Their training requires more in-depth education and experience working with significant medical issues, which allows more appropriate and more accurate recommendations.
How to Make the Right Choice
Whether you seek the services of an individual nutritionist or dietitian, be sure to review their education and general credentials. It’s also important to check their history working in the specific area of nutrition you’ll be utilizing them for.
If you are a powerlifter, athlete, or bodybuilder and you’re aiming to meet strength, performance, or body composition goals, check to see if the nutrition professional you are considering has experience counseling others with the same goals. The nutritionist or dietitian might even have personal experience reaching those goals.
Similarly, if you are seeking nutrition counseling for a medical condition, look into the background and success rate of a prospective dietitian. With the advent of social media and personal/professional websites, many nutrition professionals may have photo collections showcasing the results and testimonials from their clients.
Diet isn’t a “Four-Letter Word”
Now you’re ready to make a proper decision as to which of the seemingly interchangeable occupational designations can help you best plan your diet. You also now have a better idea of who will be taking care of your, or your loved ones’, nutritional needs when it comes to healthcare institutions. The right (or wrong) nutrition professional could end up being the difference between success and failure or fitness and sickness.
References
Sanchez, M. and Pucciarelli, D.L. (2019) Master’s Degree, a New Requirement to Become an RDN by 2024: A Comparison of Nutrition Graduate Programs Offered in the USA. Food and Nutrition Sciences, 10, 1-14. https://doi.org/10.4236/fns.2019.101001
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After wrapping up 2022 with four contest appearances over an eight-week period, natural pro bodybuilder Alberto Núñez transitioned into a well-earned offseason. His competitive season began with a championship win at the 2022 World Natural Bodybuilding Federation (WNBF) Pro Universe in September and ended with fifth place at the the 2022 WNBF World Championships in mid-November, after which Núñez enjoyed a period of recovery and the following holiday season.
By January 2023, he returned to the gym with eyes on an extended rotation of growth and recovery phases until his next planned competitive showing in 2024. On Sept. 8, 2023, Núñez posted a training update to share a look at the thorough leg workout he’s using to build more size. After some brief clips from his daily life, the workout begins near the two-minute mark in the video.
In contest shape, the 5-foot, 10-inch Núñez typically weighs in the neighborhood of 72.5 kilograms (160 pounds) on stage. He previously stated that his goal for the current offseason is to continue gaining until he reaches 83.9 kilograms (185 pounds). In the video, Núñez explained that he’s currently sitting around 81.6 kilograms (180 pounds).
Dumbbell Romanian Deadlift
Núñez introduced the session by explaining that he typically trains the quadriceps in one session and hamstrings in a separate workout. However, his current training split calls for three workouts per week, including one session targeting all the muscles of his legs.
Núñez wore a weightlifting belt and wrist supports as he began the session with dumbbell Romanian deadlifts. Núñez said he performed the exercise for three sets. On the final set, which is shown on video, he uses a pair of 68-kilogram (150-pound) dumbbells for eight repetitions. He specifically used a partial range of motion, emphasizing the stretched position to potentially trigger more muscle growth.
Leg Press
Núñez progressed to a leg press using what he called a “balanced” stance to recruit his entire leg without particularly emphasizing either his quads or his posterior chain (glutes and hamstrings).
He completed two sets of eight reps, again using a partial range of motion. This time, however, he emphasized the middle position without locking out or achieving a deep stretch. Núñez explained that this helps to maintain muscular tension and allows him to stimulate muscle growth without the kinds of heavy loading he previously used.
“There’s a point of time in every bodybuilder’s training career where you’re like, ‘Man, it’s kinda cool to be that guy in the weight room.’ A human highlight film, of sorts. But I’m done with that. I like the fact that it doesn’t take a whole lot of time to load, you don’t need a whole lot of weight, and the loads just aren’t, mentally, as daunting. And I love the fact you just stay in rhythm. There isn’t time to think in between reps. I love that part. It just lets lizard brain take over.”
Seated Leg Curl
He returned to targeting his hamstrings, this time using a seated leg curl machine. Núñez took his position in the machine and then leaned his torso forward to flex at the hips. He explained that this further stretched the hamstrings, for increased muscle activation. He again completed three sets, using partial reps for a set of eight on the final set.
Núñez trained his calves on a specialized, seated machine that supported his upper body while working in a straight-legged position. He explained that his only direct calf training is this three-to-four minute session involving a total of three sets using an extremely long pause, up to 10 seconds, in the stretched position for each individual rep.
He explained that he trains calves toward the middle of the workout, while many lifters end leg sessions with calf training, because it serves as an “intermission” from more intense training and allows him to stretch and mobilize his calves for the following exercise.
Hack Squat
Focus returned to the quadriceps as Núñez used a classic hack squat machine. He began with a 12-rep “activation set” before completing two work sets of eight and six reps with increasingly heavier weight. He again emphasized the lengthened position toward the bottom and avoided locking out.
Single-Leg Sartorious Raise
As a detail-oriented competitive bodybuilder, Núñez targeted an unlikely leg muscle with an innovative leg raise variation. Supporting his upper body in a hanging leg raise station, he suspended a kettlebell from one foot and bent his leg upward to work this muscle which runs along the upper and inner thigh. He performed one set with each leg. However, he admitted that it’s essentially an experiment and the specific results won’t be noticeable until he diets down for his next contest prep.
Núñez moved to another relatively unique exercise to target the VMO (vastus medialis oblique) or “teardrop” muscle found just above the knee. He completed two sets of six to eight reps, using only his body weight to descend into a deep squat position while raising his heels and pressing through his toes.
His upper body remained upright throughout the exercise, compared to the classic bodybuilding sissy squat exercise which uses a similar “heels up” squat position while leaning the upper body backward.
Lower Back Extension
The lower body workout concluded with strict lower back extensions. Núñez said that his ability to maintain a stable trunk position during deadlift variations may be inadvertently limiting his lower back development by not requiring it to work dynamically. He finished the day with two sets of six reps on this focused movement.
Once Per Week Leg Day for Bodybuilders
Núñez said the entire session took around two hours, but admits the duration could’ve been shorter had he not been as social with other gym members between sets. However, he finds the community aspect of the gym to be a significant personal benefit. An overview of the workout is as follows:
Dumbbell Romanian Deadlift — 3 x 8
Leg Press — 2 x 8
Seated Leg Curl — 3 x 8
Calf Raise Machine — 3 x 5 – 10 (10-second pause in stretched position per rep)
Hack Squat — 2 x 6-8
Single-Leg Sartorious Raise — 2 x 8
Bodyweight VMO Squat 2 x 6-8
Lower Back Extension 2 x 6-8
Núñez hasn’t specified exactly which contest will mark his return in 2024, but fans of the sport can likely expect the same degree of high-quality presentation he’s brought to previous contests. With 16 years of competitive experience, he has developed an abundance of bodybuilding knowledge to continue sculpting and displaying his physique.
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Many world-class competitors are die-hard athletes who dreamed about winning championship titles for years. Amy Bream isn’t one of them. A self-admitted “non-athlete” for the majority of her life, Bream spent her younger years studying music rather than playing sports. However, when circumstances unexpectedly aligned, she saw an opportunity to channel her competitive spirit into an outlet she likely never expected.
Bream was born with proximal femoral focal deficiency (PFFD) — a rare congenital disorder that resulted in missing the majority of her right leg. The determined athlete hasn’t let that come anywhere close to stopping her, as she’s been a top contender in the CrossFit Games Lower Extremity Adaptive division since its inception in 2021.
Bream has placed fifth, third, and fourth at the CrossFit Games (2021, 2022, 2023 respectively) and she continues training and competing internationally. Just a few weeks after the 2023 Games, we had an opportunity to get her ideas about CrossFit training, the future of the Adaptive division, and how to surprise yourself with success after first getting yourself uncomfortable.
Breaking Muscle: You actually started in a boxing gym before getting into weight training. How’d you start there and end up here?
Amy Bream: I didn’t used to workout much. Definitely not in public or anything like that. So I started boxing in 2015. It wasn’t sparring or anything, it was more of a group fitness kind of thing. And then I picked up my first barbell in 2019.
In that gym, they started a weight training class. It was like functional fitness, but I started to do a little bit of strength and conditioning. When I found out CrossFit had Adaptive divisions in 2021, January of 2021 is actually when I started trying out CrossFit training. I didn’t actually step foot into my first box, though, until the Saturday before I left for my first Games.
BM: Do you think you would’ve gotten into CrossFit training if there wasn’t that avenue to compete?
AB: You know, that’s a good question. I don’t know, because I was content with where I was and I was content with the style of training that I had.
An Adaptive athlete on Instagram reached out to me about it and I literally told him at first, “Hey, no offense, but I’ve seen CrossFit people. I respect it, but y’all are nuts. There’s no way.” And he was just like, “I feel like you would respond pretty well to it,” because I had been posting about my fitness journey up to that point.
He said, “You have a couple of months to train. What’s the worst that can happen? You can try it and hate it, and then you just stop.” I realized that was a good point. I have a competitive personality. At that point, I didn’t realize quite the extent of it because I’d never competed in anything physical.
I think I was similar to people who aren’t in CrossFit and just have those stigmas in their mind of what it was or what it looked like. You know, the quote-unquote “haters.” Then I started doing it and I was just like, “Oh.” I understand why those stigmas are there, but this is nothing like that and I actually loved it.
BM: That does bring up one topic that the “haters,” or the critics, have. They consider ‘CrossFit training’ different from ‘training for CrossFit.’ They’ll say, “The people at the Games don’t train CrossFit.” But, do you? Is there a difference?
AB: I think there’s a difference in that, obviously when you’re fitting it into a CrossFit class, you can only have so much intentionality at certain things. It is very similar. You can be the best athlete in the world and go take a CrossFit class and get your butt kicked. Because you can push to whatever intensity level that you’re personally at.
Obviously if you’re a person that’s just looking to generally get a little bit more fit and you’re taking a CrossFit class, you’re not going to do it with the same approach and intentionality. It’s easy to say, “Oh, they have that movement, but I’m going to scale.” If you don’t have a skill, you really need to put in some extra time outside of the class in order to build it.
You can’t realistically expect to learn all of these new things within an hour class, three to four times a week. That’s just not going to happen. There’s too many things to learn. So I think the content of a CrossFit class is very similar to what competing athletes experience. They just approach it with a different intent and they’ll do more of that.
BM: Earlier this year, you became a full-time athlete. What does that look like? Are you doing two-a-days six days a week, or what?
AB: It depends on the season of training. Leading up to the Games, yes, that’s what I was doing. And my training is still not as intense as you would say for the elite Individual division. Adaptive divisions are a little bit different. And also, what my body can physically handle on my one leg is a little bit different, as well. So I’m pretty conscious of that.
But I was definitely in the gym four to five hours a day, six days a week. It was still pretty intense. I started at that boxing gym for fun, eventually started working there part-time, and then became operations director of their three locations here in Nashville. So I’ve done that full-time for about six years now.
And I stepped back and went to part-time a good bit of this year to make more room for training. As that kept progressing, it became pretty clear. If I want to do other things and try to grow my own things on the side, there’s just no way I can have both. So I made some pretty distinct decisions and I was actually still training classes there, just because I love coaching, throughout the summer alongside my training. I had given them a heads up that I wouldn’t be returning after the Games. So yeah, life is very different now.
BM: So now, do you have an offseason? There’s the Games and the Open, but are there other competitions you take part in? I know WheelWod is one. What does your year look like?
AB: Technically speaking, the offseason is now [September]. I will say, it’s a little bit different. There are always other competitions you can experience. With the non-adaptive divisions, a lot of them are doing the Rogue Invitational at the end of October. And there will be ones here and there, like Wodapalooza and things.
But those competitions, you care about competing and you’re going to be in shape for it, but it’s not quite as intense as the CrossFit Games. I would say, the season of what people see is starting with the CrossFit Open, usually in February, and you just keep progressing through qualifiers to try to make it to the Games. So if you’re in that loop, it just gets more and more intense. And then lockdown season is the end of May up until the Games in August.
One thing that I do kind of wish is that there was a little bit more cohesiveness with Adaptive divisions. It’s been my experience that Adaptive competitions are growing, which is great. But it’s not exactly on the same schedule as the Games. So I actually leave to compete in Australia in just under three weeks. And I’m taking a different mentality. My body is still recovering right now. I took it because I really want the experience and I would love to be in Australia and do all of those things.
But also, a lot of the adaptive competitions are towards the end of the year and the technical non-adaptive division starts up in the beginning of the year. So I don’t feel like I have much breathing room because I compete about every three months regardless. But, again, for this season it’s working.
BM: In your mind, or in your ear, is there a difference between being referred to as an “Adaptive athlete” versus “an athlete?”
AB: In theory, I think there shouldn’t be. I think, in reality there is, if I’m being honest. And I think that goes to both sides because, if I’m being perfectly blunt, obviously if you’re looking at competitions like the Games, most of the emphasis will be put on the elite divisions and the divisions that bring the most attention, which I completely understand.
At the same time, I’d like to see that shift and grow a little bit more because I think the other divisions could get more air time and things. I think the athletes deserve that, because I think that there are athletes that are just straight-up incredible athletes, Adaptive or not, and they should have a little bit more, I don’t know if the word is “respect,” but just recognition for it.
I don’t think people even realize just how good a lot of adaptive athletes are. And I’m not even being like, “Oh, I’m so good.” I’m just talking the sport in general. I’ve seen adaptive athletes kick non-adaptive athletes’ ass. It’s for real.
BM: I believe it. Casey Acree flew through, undefeated, and it’s crickets. But if an Individual competitor did that — first place, first place, first place straight through in every event — for sure, it’s noticeable.
[Editor’s Note: Casey Acree is a three-time CrossFit Games champion in the Men’s Upper Extremity Adaptive division (2021, 2022, 2023). In both 2022 and 2023, Acree maintained an undefeated winning streak for a total of 25 events, placing first in every workout from the CrossFit Open through to the Games.]
AB: Yes, exactly. And I think, again, when you hear “adaptive athlete,” if you haven’t experienced it and seen it firsthand before, it’s easy to think in your head what the competition looks like. But they’re not realizing.
It’s funny, I’m sure you saw everything with Roman [Khrennikov]* this year. Incredible. I don’t want to take away from that. All of that was incredible. Him doing [jump rope] double-unders. I can’t imagine the emotional state that he was in. Being in first place and having to go and show up, and all of those things.
But the crowd was like, “That’s incredible!” Which it was. It was. I was watching it online and I remember at one point, when Roman finished the double-unders and then went to the sled pull, he put his leg down and was pushing off that one leg to pull. The announcer said, “Man, he’s really got to be careful about doing all these movements on one leg.”
And I remember just stopping and thinking, people actually don’t know. He is doing this workout and, if I was doing this workout, it is exactly how I would be doing it. Double-unders on one leg, they asked me to do that in 2021. We had sled pulls this year but they didn’t let us sit down, so I was just pulling standing up on one leg. People actually don’t know that athletes are competing at a high level and doing all of these things just as he is. So that’s the kind of thing I just wish people saw more, honestly.
And again, if you’re not exposed to it, you’re not exposed to it. So I do understand. But my point is, if you say that you want to provide a space for adaptive athletes, make people exposed to it. You know? Let’s go all the way with it. I’m hoping it just takes some time, but that it will get to that point.
*[Editor’s Note: Roman Khrennikov was the points leader during the first three days of the 2023 CrossFit Games and appeared on track to win the Individual Men title. However, he suffered a fractured foot during the first event of the competition’s final day and completed the remaining two events primarily on one leg, eventually earning third place.]
BM: For 2024, CrossFit did say they’re going to have all eight Adaptive divisions compete at the Games — Vision, Short Stature, Seated with Hip Function, Seated without Hip Function, and Intellectual, in addition to Upper Extremity, Lower Extremity, and Multi Extremity.
AB: Yeah, and I have a lot more confidence that it will change for the better given that they’ve made some changes, staff-wise. Not to say anything bad on what it was, but I personally know the person that is stepping into the role from a programming standpoint.
I’ve been to other competitions where he’s been over the adaptive parts and it was beautifully done. Not perfect, because adaptive divisions are always learning and adjusting, and it can be so messy. But so well done. And so the fact that he now has a little bit more control in that gives me confidence.
I will say, too, that some of it is on the adaptive divisions, because it’s very easy for adaptive athletes to be like, “We want this, we what this, and we want this.” For one, I get it, but patience. And two, be proactive. If you’re complaining about not having representation, then you should be paying to show up at these competitions and be in the crowd.
You can’t complain and not do anything. If you want to see change, be a part of the change while it’s messy.
BM: So, is Adaptive Teen division going to be a thing in 10 or 15 years?
AB: I would love to see that. I didn’t ever see adaptive athletes when I was a teen. This wasn’t a thing. I will say, as messy as it’s been, there’s so many opportunities for adaptive athletes that weren’t a thing when I was a teenager. I think, let’s just keep it going. Let’s do it while it’s messy, even it out, and make room for that in the future.
BM: There’s so much possibility on that end. Right now, you’re training with the East Nashville PRVN team. Are you rubbing elbows with Tia and Shane or is it just whoever’s around?
AB: Yeah, pretty much. I mean right now it’s the offseason so obviously Tia and Shane are in Australia. But yeah, that was a big hurdle for me just because I was really intimidated. My first session with them, I thought I was going to be with one person that I had met and it was just going to be this quiet little “are you in shape or not” thing.
I show up and their whole crew is there. And I was like, “Ho-ly crap.” I was doing clean & jerks next to Tia just trying to be as quiet as possible. But yeah, that’s been great.
BM: How does that work, is it just sharing a gym or sharing programming? What’s the day-to-day like in a team atmosphere?
AB: That was actually really different than I was used to. But yeah, it’s group and team programming. For me, obviously it was a little bit different because I don’t have the same things as the other teams.
When I joined the team, both sides, myself and them, were pretty honest. They were like, “Hey, we haven’t had an adaptive athlete on the team before. So you’re going to have to tell us, as we go, how you adapt certain movements.” They’d program for the team and I would approach them and say, “We’re not going to get this movement in a competition” or “I need to develop this strength first” or whatever it was, and they would change it for me from there.
As a team, you walk in and obviously everyone’s doing certain movements. They’ll do certain pieces together or everyone’s lifting in their part of the gym. They have a team of athletes, coaches Shane and Dwight, Nick, and a few others. Everyone’s just walking around.
It’s not quite one-on-one necessarily all the time and it’s not like a fishbowl effect. But you’re doing your workout and the coaches will approach you to watch certain pieces. And obviously whatever questions we have, we go to them and they’ll help adjust from there.
BM: I saw that you recently enjoyed reading “The War of Art” by Steven Pressfield. Did that click with you as an athlete or as a musician?
AB: Oh, that’s a good question. Yeah, I would say maybe it clicked with me more as a musician, but I think it’s coming from that creative space. It’s very applicable to anything. I’m a very logical human being. If you tell me to do something, OK, but if you tell me why I’m doing it and how it will directly apply to the bigger picture, then I’m in.
So, as a musician, I didn’t like practicing scales for hours, but I would do it because I felt the technique difference in the beautiful, lyrical music I was doing that had technical aspects of it. It was very easy for me to make that connection.
But when it comes to something that feels bigger picture and scary, and relies more on a quote-unquote creative sense, I will distract myself with, “I’ll go back to practicing scales, thank you very much.” It’s harder to have that discipline with something that’s scary.
For me, that book just clicked because, when I read it, I had plans and I knew that I wanted to make changes in my job. Simply because I wanted to make room for training. But also, I’m doing a lot more speaking engagements and just things for myself as, for lack of another way of saying it, myself as a brand. Just doing things that I was looking forward to, but also were really scary.
And it’s easy to talk about, but to sit down at a computer and make those things happen was a struggle for me for a long time, because oftentimes I’d feel overwhelmed and I’d avoid doing those things. Reading that book was just such a practical sense for me of applying something that felt kind of mystical and making it, “No, sit down. Every day. And do it.” I was like, oh, OK, it’s like anything else. It’s like practicing scales, but in a different way.
BM: Speaking of your mindset, one of video on the CrossFit Games YouTube channel is your “Fight for One More Rep.” It’s got 360,000 views so far. 20 seconds to go, still grinding away, you get one last rep.
When you’re approaching the time cap in an event and, to be frank, if it’s clear you’re not going to win the event, how do you not just think, “Meh, extra rest. I’ll wait.” How do you focus for that one more rep?
AB: That is hard and it depends on what situation I’m in. But I think if I go into it with the mindset of, it’s about winning the event, then it’s very easy to give up.
And I have gone into events before and I see pretty quickly that I’m not going to win it, and I just want to shut down. Then the workout becomes way worse than it needed to be because I’m all in my head. But I try very hard not make that the majority of the time. Especially now, having more competitions and seasoning.
For that particular event, I’ll never forget, some of the video shows exchanges between me and my coach at the time. And his whole thing that week was “No matter what happens, you will give everything. You’ve earned your right to be here. You will give everything that you have to prove to yourself that you belong. And you’re not going to crap out now.”
Even before that event, I was in the back almost throwing up. I was so nervous because I knew the weight was a PR for me. I had never gotten that over my head at that point before. I literally told him “I can’t do this. I do not want to go out in public and struggle, because I know it’s going to be a struggle.” He said, “You will fight for every second. You will not quit.” And I was like, “OK.”
I think that’s what resonated with people, because a lot of people did respond to that video. I mean, I was last. It wasn’t about winning the event. It was just about pushing through. And I think, too, not to pull this card because sometimes I think it can be overused, but I am very grateful for having something that makes me very aware of what I have.
Missing a leg has made me more aware that I have three full-functioning limbs that I can use to the fullest. And going to other adaptive competitions and seeing people with different challenges, and arguably much greater challenges than what I experience, has made me so grateful for what I have.
And I think, to show up with an attitude like, “Well if I’m not gonna win, I’m not gonna do it at all,” is just a slap in the face to everyone that would give so much to have the movement that I have. So, yeah, out of respect for myself, but out of respect for those people, I will always make sure to work my hardest.
BM: What do you think non-CrossFitters — let’s assume not the “haters,” but the ones that are actually interested in finding something useful — what could they get from CrossFit training as a whole?
AB: I would say seeing the importance of staying consistent with small things, how it contributes to the big picture. Because it’s very easy to look at people doing muscle-ups, if you’re a first-timer, and say “Well, I’m never going to do that.”
But you start with tiny things. “Well, I learned a kip. And then I learned a kipping pull-up. And then I learned a kipping chest-to-bar.” And then a couple months later… Rather than just shutting it down. Just do a tiny bit at a time. And that is so applicable to things outside in life.
I think also, people can love or hate this phrase, but “entering the pain cave.” It is one of the hardest things in the world to feel physical pain, when you’re just so tired and want to give up. And the adrenaline you feel, even if you’re not winning, but finishing something.
In 75% of my workouts, I will have at least one point in the workout thinking “I can’t finish this.” But I make myself finish, and that adrenaline rush of “I just did that. I did something that I didn’t think that I could do” has given me so much confidence and mental stamina to not give up in other areas of my life.
So when I approach my job, it’s like, “This is tiring or this is hard, but I will finish it. I will accomplish this task.” And that is so helpful in life.
BM: It sounds almost “meatheady” to say, but there’s so much carryover from the gym to outside the gym.
AB: Very much, yeah. Meathead or not, it’s true.
BM: Is there anything else about your background or your experiences that you want people to know about?
AB: Not necessarily. I love CrossFit, I love competing. I think a lot of what I want to continue to do and I’m kind of growing into is, when I talk to people, I always want to be relatable. So having people understand I didn’t grow up athletic, that I didn’t grow up having confidence, just a lot of things.
I think a lot of people can relate to that when they hear “CrossFit,” or even a gym setting in general. It’s just very intimidating. Realize you don’t have to look X, Y, Z in order to walk into a gym space. You don’t have to want to compete. You don’t have to want any of those things.
But it truly can be a life-changing experience to just do something that you’re a little bit scared of, and keep growing in that, and see where it takes you. In and out of the gym. I do speaking engagements, there are things that are coming up I’m really excited about, but it all comes from that. Me wanting to communicate that thought.
You don’t need prerequisites in order to start CrossFit or any other sport, or to do things that scare you. You just need to be willing to be a little bit uncomfortable and to keep going after you fail.
BM: Perfect. So what’s the best place for people to find your stuff?
AB: My website’s just amybream.com. They can also go to onelegtostandon.com, if that’s how they know me. It will be both. And of course my socials, Instagram and TikTok, mainly. Onelegtostandon.
Originally Posted At: https://breakingmuscle.com/feed/rss
Jamal Browner has made a name for himself as a powerlifter collecting competitive victories and World Records, particularly showcasing his deadlift prowess. On Sept. 2, 2023, he explored the challenge of a new strength sport by competing at the World Deadlift Championship (WDC) performed under strongman contest rules.
Just seven days after his appearance at the WDC, Browner returned to the gym for a “YOLO” deadlift training session — his annual personal tradition after a major contest. On Sept. 9, 2023, Browner posted a video on his YouTube channel documenting his attempt at a weight that no athlete in the history of any strength sport has successfully completed.
Browner, who competes in the 109.7-kilogram (242-pound) powerlifting class, is seen tackling a 510-kilogram (1,124-pound) on two separate attempts, followed by an attempt at 505 kilograms (1,113 pounds).
In the training video, Browner is first shown performing progressively heavier warm-up sets. He began at 120 kilograms (265 pounds) before moving through 220 kilograms (485 pounds), 320 kilograms (705 pounds), 370 kilograms (815 pounds), 420 kilograms (925 pounds), and finally 460 kilograms (1,015 pounds). After completing the first set, he wore lifting straps and a weightlifting belt for the remaining lifts.
Browner then made the enthusiastic decision to jump to 510 kilograms (1,124 pounds). He lifted the barbell off the ground relatively quickly before stalling at his knees. On his second attempt at 510 kilograms, Browner is seen with talcum powder across his thighs to reduce friction and aid the lift (a common technique in powerlifting).
He was able to get the bar slightly higher on his knees before returning the weight to the ground, where he quickly unstrapped his grip and walked off the platform while speaking with spectators in the gym. By his demeanor, one might mistakenly think that the effort of lifting more than a half-ton wasn’t all too exhausting for the strength athlete.
The final attempt of the day was 505 kilograms (1,113 pounds). Browner was able to smoothly bring the bar to just above his knees before hitting a wall and struggling for several brief seconds before replacing the bar on the ground. Browner later stated that all three attempts were performed over a 30-minute period.
Unsuccessful lifts are potentially less exciting and dramatic than fully locked out repetitions. However, what sets Browner apart from the deadlifting pack, aside from the sheer weight itself, are the conditions under which he performed. In training for the WDC, Browner spent nearly four months lifting with a conventional deadlift stance due to the strongman ruleset.
Browner’s previous heaviest successful deadlifts, including a 455-kilogram (1,003-pound) deadlift in competition and a 500-kilogram (1,102-pound) deadlift in training, were performed with a sumo deadlift stance. The recent “YOLO” session was only his second time returning to the wider stance in roughly 15 weeks and, as he stated in the video, his technique has yet to return to 100%.
Browner previously attempted a 510-kilogram deadlift during a “YOLO” session roughly two weeks after his performance at the 2022 USPA Pro Raw Championships. In that attempt, he lifted the weight from the floor but was unable to reach knee-level.
Top 5 Heaviest Deadlifts of All Time (Captured on Video)
502.5 kilograms (1,107 Pounds) — Powerlifter Krzysztof Wierzbicki in training, April 2022
501 Kilograms (1,104.5 Pounds) — Strongman Hafthor Bjornsson at 2020 WUS Feats of Strength
500 kilograms (1,102.3 Pounds) — Strongman Eddie Hall at 2016 World Deadlift Championship
487.5 kilograms (1,074.7 Pounds) — Powerlifter Danny Grigsby at 2022 WRPF American Pro
For further context of Browner’s capabilities, two-time World’s Strongest Man (2021-2022) Tom Stoltman announced plans to attempt a 505-kilogram deadlift at some point in 2024. One of the current heaviest all-time deadlifts (501 kilograms) belongs to 2018 World’s Strongest Man Hafthor Bjornsson, who outweighs Browner by more than 60 kilograms (132 pounds).
Browner has not announced whether his next competitive appearance will be a powerlifting contest or another venture into strongman. In either case, the ground-breaking 510-kilogram deadlift remains on his radar. According to Browner, he plans to take four or five days rest before attempting the weight once again. So the record may fall sooner rather than later.
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