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Various Ways To Grip The Deadlift & How They Differ
Mix up your deadlift with different grips, each unique in their own way.
When it comes to the deadlift, how often do you change up your grip? Most likely never, or at the very least, rarely. It’s nobody’s fault. We get comfortable with a grip, especially with a lift as heavy as the deadlift, and refuse to change given that we continue to lift big weight.
However, for those looking to change up their deadlift grip and really elevate those gains, knowing what different options are out there can make or break those gains for the better. Each grip targets the lift in a unique way to give ourselves that added benefit of increased growth and constant muscle confusion to never stop said growth.
The deadlift is one of those beastly exercises, testing not only our sheer strength but also mental will as we look to be the absolute best we can be. While there are all sorts of equipment and gear we can use, like deadlift socks or a weightlifting belt, when it comes down to the deadlift and your respective grip, nothing beats the connection your hands have on the bar. As the only point of contact, you want to be sure this will only enhance your gains so you see the best results possible.
Let’s take a look at various deadlift grips and see what makes each of these unique. By knowing how to do each grip, while also knowing what benefits they have, you can greatly enhance this monster lift in the deadlift so you see the best gains possible.
Benefits Of The Deadlift
Before we jump into these deadlift grips, let’s do a quick recap on some of the benefits of the deadlift. What you will find is this lift is something to test real strength and mental will and isn’t for those just out for a casual lift. Sure, you can put light weight and still see progress, but for the serious lifters, it’s all about lifting as much weight as possible. However, the deadlift must be done in a safe and effective way to avoid injury.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (1).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (2).
Related: Engineering the Perfect Deadlift
Why Grip Matters
Grip matters because without a good grip, your lift is uncomfortable. And by uncomfortable we don’t mean not relaxing or not fun. We mean that you can seriously hurt yourself, or your gains, by not actually caring enough about grip. Your hands are the principle point of contact to the bar and you must take advantage of this in order to see the best gains possible.
The right grip is also important because it does matter how much you lift. The more weight on the bar, the more secure of a grip you need in order to actually get that weight up. With a focus on grip, you will most certainly find success with this lift.
Various Ways To Grip The Deadlift
Now, let’s get into these various grips. You may find one on here that you wish to explore further and ultimately, unlock some gains you may have been missing.
Traditional or Overhand Grip
This is a very common grip and one that is useful as you try to improve your overall grip strength. Great for keeping everything symmetrical, this allows you to build better grip and will fix any imbalances that can arise. Most likely, this is the grip you have been using for everything, and we don’t blame you, for it is the standard.
Mixed Grip
A mixed grip is an interesting grip but one that is very easy to transition to from the normal overhand grip. Simply flip one hand under the bar so you grab it with your palm facing up. Leave your other hand with an overhand grip over the bar. You will find you can lift a bit more weight this way since the bar is supported from underneath.
Snatch Grip
The snatch grip will see you with a grip very similar to the snatch exercise. Your hands will be a bit wider and the benefit of this is that you get more of the back involved, especially the upper back. This is a good one to try if you are feeling adventurous and can help boost your snatch exercise at the same time.
A very strong grip position, you will find the hook grip is something to take advantage of as you try to lift heavy weight in a safe way while avoiding any unwanted imbalances. The trick here is to place you thumb between the bar and your fingertips, giving this a more solid feel and supported hold.
Using Lifting Straps
While using weightlifting straps may not count as your traditional grip, this piece of equipment is a must have in your gym bag if you are a constant deadlifter. What you will find is that lifting straps can enhance grip, assist with heavy lifts, reduce injury with extra support, and provide comfort when lifting such big weight. Definitely look into a quality pair of lifting straps if you feel the deadlift is your go-to exercise.
Wrap Up
The deadlift is one of those exercises we love to perform but we don’t always think about our grip and how it can affect us. Putting an emphasis on changing form and allowing ourselves the opportunity to see better gains is all that matters. Mix up your grip and see if this changes the way you deadlift today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Amanda Martin Shares the Best Supplements for Natural Bodybuilding
Image via Instagram @xx_amandamartinfitness_xx
INBA PNBA Bikini Pro Amanda Martin shared the best 3 supplements you should take as a natural bodybuilder.
Experience lifters will sooner or later learn that your workouts and nutrition play the most prominent role in reaching your fitness goals. It can be tempting for newer lifters to lean too much on supplements to make progress. That’s not to say all supplements aren’t good. Some supplements can give you an edge and help catapult you to your dream body.
However, knowing what supplements to take can be confusing with all the misinformation. Frankly, most supplements aren’t worth taking. However, Amanda Martin, an International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini competitor, shares the top three supplements you should be taking as a natural bodybuilder.
Amanda Martin is a bikini pro athlete and competes with INBA PNBA Australia. She also has a coaching service specializing in helping others prep for competitions. On social media, Amanda Martin stated:
“* A Fast digesting Protein Powder such as a Whey Isolate or Whey Blend, and/or Casein Protein Powder. Protein powders can be a great way to help supplement a Diet that is already well rounded with Animal and/or plant Proteins. Protein Powders are a great addition to help you reach your Protein targets.
* Creatine Monohydrate – The worlds most researched Supplement, and one at the top of my list. Research indicates that Creatine can help assist with improved Resistance Training, by helping promote energy production. In a Nut Shell, Creatine can help with Pushing harder in the gym, building muscle, and performing at a higher capacity.
* Caffeine. Sweet sweet Caffeine. Caffeine can assist with improving your performance and alertness in the gym. Resulting in a higher quality training session.”
Below is Amanda Martin’s entire social media post.
https://www.instagram.com/p/CaofWoZB5RE/?utm_source=ig_web_copy_link
Supplements
According to Amanda Martin, protein, creatine, and caffeine are the top three supplements you should take. She also noted that fish oil and vitamin D could be beneficial. Although, she claimed that fat burners aren’t necessary unless you’re taking them for the caffeine.
Protein is imperative to build muscle. Protein can also help with satiation. Getting all the protein you need from food sources alone can be challenging, which is why taking a protein supplement can help. Your body already produces creatine. But research shows taking an extra 5g of creatine per day will increase your strength and build lean muscle mass. (1) Caffeine gives you energy for your workouts, and it can increase thermogenesis (heat production) to speed up your metabolism.
And Amanda Martin isn’t the only natural athlete that recommends a vitamin D supplement. Vitamin D is essential for building and strengthening your bones and immune system.
Recap
Many supplements aren’t worth your money and won’t yield any beneficial results towards reaching your fitness goals. However, a select few supplements can give you the edge you’re looking for to bring you one step closer to your dream body. A whey protein shake, creatine monohydrate, and caffeine are the three supplements you should take.
Follow us on Instagram, Facebook, and Twitter for more fitness tips from the best natural physiques in the world!
Reference
1. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
Jurins Kengamu Sets Two New British Records In 83kg Category
Jurins Kengamu is primed and ready for a huge year in 2022.
Jurins Kengamu had quite a weekend and did two things that have never been done before in the 83kg division. The powerlifter participated in the 2022 British Powerlifting British Men’s Classic Championships and set two new British records.
Kengamu competed in the event, which took place on March 12 and 13, and left making a huge impression setting the tone for the rest of the year. Kengamu squatted 295.5kg (651.5lbs) to set a new British Record. Kengamu held the previous mark as well. He completed a 292.5kg (645lb) lift during the 2021 British Powerlifting British Open Classic.
When it was all said and done, Jurins Kengamu also broke the total record. He also held this previous record and bested himself once again totaling 788kg (1,727.2 lbs). Kengamu also set new competition PRs with a 172.5kg (380.3lb) bench press and 320kg (705.5lb) deadlift.
Kengamu burst onto the scene six years ago but he is continuing to take his ability to the next level. He has competed in 15 events and that number is going to continue to rise. Kengamu finished third ring the 2021 EPE European Classic Powerlifting Championships. He has also competed at World Championships in 2018 and finished eighth. Kengamu is already a strong competitor but he is continuing to set new PRs and take his strength up a notch.
Jurins Kengamu plans to compete during the 2022 IPF World Championships. He is in the same weight class as Russel Orhii and this makes for an exciting show already. Orhii has emerged as one of the best in the weight class. While Orhii is the mark, Kengamu is rising and has a chance to finish on the podium. That is certainly the goal and it would say a lot about the work put in by Kengamu.
If this competition is any indication, it looks as though Jurins Kengamu has a chance to compete with anyone in the weight class. He has now set the British records even higher and it will be interesting to see how long he can hold them. Kengamu will now begin training for his next competition which has a chance to be noteworthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Hafthor Bjornsson Speaks On Heated Exchange With Eddie Hall During Face-Off
Hafthor Bjornsson took time to answer some questions he has been receiving since the incident.
The boxing match between Hafthor Bjornsson and Eddie Hall is scheduled for Saturday. It will take place at the Dubai Duty-Free Tennis stadium in the United Arab Emirates. Like any fight, there was a face-off between fighters and it got heated. Bjornsson recently took to social media to discuss the interaction.
The two strongmen turned boxers had to be separated after words were exchanged and there was even some spitting. Security had to intervene on the face-off and many questions were raised. Bjornsson took to his YouTube page to explain his side of the event.
Bjornsson claims that he was preparing to train when he received word for the first time that Hall would be making an appearance.
“I had no idea that this was happening. It was an obvious setup that Eddie was in on.
Things got pretty heated, insults were thrown and it ended with Eddie being dragged out of the building, severely injuring someone involved, whilst trying to spit on me. I did spit back, not my finest moment but the adrenaline was cranked and I was shocked that he would do something so disgusting.”
Hafthor Bjornsson claims this was not a planned face-off but a setup by Eddie Hall. Regardless, the two met and it was exactly the outcome that was expected. This is a match between two former strongmen who began their rivalry early on. Bjornsson broke Hall’s deadlift record after Hall became the first man to move 500kg. Bjornsson set the new mark by a single kilogram.
Bjornsson continued to explain that he wanted to keep the situation calm and not risk having the fight called off.
“Regardless I managed to keep quite calm, all things considered, as I didn’t want to throw two years of hard work out the window.”
There is no doubt that there will be plenty of fireworks on Saturday night. This is a fight that is a long time coming, especially when it was originally scheduled for September. Both Hafthor Bjornsson and Eddie Hall have been waiting to step in the ring and fans have been waiting to see the outcome. We are just four days away from watching it all play out.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Ins and Outs Of Protein Powder For Beginners
Protein powder is an incredible supplement that beginners need to know about.
We as experienced lifters may have an entire supplement shelf stacked with our favorites, but for those of us beginners who may not entirely know what to look for, start with protein powder. What these supplements can do are work wonders for your gains and allow you to thrive both inside and out of the gym.
As a beginner, you are still learning the ropes, and that is totally cool, but now it’s time to dive in and see what is out there to take your training to the next level. By putting an emphasis on protein and knowing just what protein can do for you, you will better set yourself up to see the best gains possible.
Let’s take a look at protein powder so you as a beginner know exactly what to do when it comes to building muscle and enhancing recovery. With the right approach as a beginner to all things protein powder, you will better set yourself up for the best gains possible.
What Is Protein Powder?
Protein powder is a supplement derived from either whey (dairy) or a plant-based form (brown rice, pea, etc.) used to increase muscle growth, enhance recovery, and aid in those weight loss efforts.
Since protein is the building block of all muscle, by putting this into your routine, what you will find is a great supplement able to tackle all of those lifting and recovery wants and needs (1).
Related: How To Eat More Protein
A highly effective and safe supplement, a protein powder is exactly what you need to see the best gains possible, and as a beginner, the right powder on your shelf can make all the difference. It just takes knowing the ins and out of what a good powder can do for your gains.
Benefits Of Protein Powder
The benefits of a protein powder are hard to ignore and it would be a disservice to do so. With the right supplement on your shelf, you will see the best gains in no time with no hassle or stress to you, your wallet, or your gains.
Benefits of protein powder include:
Great source of protein: Protein powders are packed with protein to give you that extra boost and serve as simple and convenient ways to get protein. This is with either a whey protein or a plant-based protein.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that works to build muscle and enhance your gains is important as you look to build that shredded physique (2).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (3).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold. This can also help with your body composition as well (4).
The Ins and Outs of Protein Powder For Beginners
Let’s get into some of the finer details and potential questions a beginner would have on protein powders as they look to progress further into their training and recovery process.
Why Protein Powder Matters
Protein powder matters because it is a convenient way to get protein immediately after a workout. Those grueling workouts exhaust us but with the right approach to training, all of our gains will be covered in no time and protein powder can fix that. For those on-the-go needs, like heading home from the gym, a protein powder is something that you will absolutely love to have for what it can do for gains.
What To Look For
There are a few key factors to look for. The first is whether you want whey or plant-based powder. For those following certain diets, or who are sensitive to dairy, a plant-based powder is a perfectly fine option for your protein powder.
Also look for reputability and honesty in the company. With a saturated market, some companies may be out there looking to make a quick buck but there are plenty who pride themselves on the honesty and transparency of their product which can seriously increase growth.
Of course, look for price. These supplements can start to get expensive but looking to price and how many servings you get is important as you look to build that muscle and enhance recovery all while having it be affordable.
Related: How Whey Protein & Oats Work To Build Serious Muscle
Is It Safe?
Protein powder is a safe supplement to take but it is always best to read the label and consult a doctor is you have questions. A widely studied supplement, there is plenty of scientific backing to give you the option to read up on the safety, effectiveness, and overall ability of what protein powder can do.
When Should I Take It?
The best time to take a protein powder is right after a workout. You’ve depleted your body and now its time to pump those nutrients back in to see the best growth, recovery, and weight loss efforts. Somewhere in the ball park of 15-60 minutes after your workout is good.
Is It Worth It?
Overall, yes, protein powder is worth it. It is healthy, safe, effective, and can work wonders for your overall training and performance goals, as well as health and wellness. The right powder is exactly what you need to see the best gains possible.
Check out our list of the Best Protein Powders for more great muscle building and recovery supplements!
Wrap Up
Protein powder has the ability to help us greatly and with the right approach, all you need to do is find the right one and enjoy. Able to pump us with protein and enhance muscle growth, recovery, and weight loss, beginners will find this to more than helpful as they embark on their fitness journey today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplement on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Bodybuilding Promoter Chris Minnes: How Prize Money Is Determined… And How It Can Be Raised
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Bodybuilding promoter Chris Minnes goes into transparent detail about how bodybuilding prize money is determined and ways in which the sport can raise higher payouts.
Bodybuilding competitions, the athletes who compete in them, and the fans who attend them are the lifeblood of the growing sport. But many believe that the sport will hit a plateau in growth and popularity if the prize money cannot be raised to higher amounts. While passion is an important factor for athletes who compete in bodybuilding – prize money is what allows these competitors to become career athletes. So what can be done to increase total prize money and help further grow the sport? In our latest GI Exclusive, bodybuilding promoter Chris Minnes explains how prize money works and what can be done to increase it.
Prize money for big events such as the Mr. Olympia and Arnold Classic often catch a lot of attention due to their big payouts. However, only one bodybuilder can earn first place, and the big cash prize, per year. Beyond these two pinnacle shows, the remaining pro shows offer relatively much lower amounts. Unlike other team pro sports like Football, Baseball, or Basketball – bodybuilders do not get paid simply for being pros and competing. They have to win.
This causes most pro bodybuilders to find other sources of income – as prize money alone cannot support their careers. While there is a successful infrastructure of entrepreneurial spirit and sponsorships – some believe that the sport needs bigger cash prizes in order to further grow into the next step. This, of course, is easier said than done. That’s why we turned to Chris Minnes, a successful bodybuilding promoter, to help explain the prize money process.
Everything you need to know about bodybuilding prize money
Chris Minnes starst off by explaining the NPC and IFBB Pro leagues have a minimum required cash purse. Most starting NPC and Pro shows will start at this minimum amount as they attempt to build more attention in order to grow the competition in the future. Running a bodybuilding competition comes with costs beyond running the event including registration fees to the league in order to legally put on the show.
So how do bodybuilding shows get past the prize money minimum while also still making a profit? Chris Minnes explains the next go-to decision is to bring in sponsors to help allow for higher cash prizes. But as Minnes further explains – even high level sponsorships cannot cover the cost of a big bodybuilding prize similar to what you’d see at the Mr. Olympia. So if sponsorships aren’t enough – what can be done?
Luckily the rise of the internet has allowed for much more direct advertising of a bodybuilding show. And most recently, PPV live streaming is finally getting a foothold on competitive bodybuilding – with even mid-tier shows being able to somewhat easily set up a stream. This opens up the possible ticket sales astronomically in theory. No longer is a local NPC or IFBB Pro show limited by it’s location. It can be seen across the world.
Yet the technological ability is only one part of the equation. Promoters still need to get people interested in large enough droves to bring in bigger revenue for bigger prize money. With so many competitions each year – getting to stand out for a more local show can be challenging.
This, Chris Minnes argues, is where the power of the athletes is vastly important. Minnes believes that athletes need to promote the events they compete in far more and far earlier to help drive sales. This just isn’t a plea for free advertising to make Minnes more money. It’s to make the competition earn more money so he can then raise the quality of the show and raise the prize money. Minnes believes that athletes, with their own online followings, can help directly improve their own profits by helping to promote shows.
Lastly, Chris Minnes also talks about how piracy is becoming an increased problem in the era of live streaming PPV events. Bodybuilding promoters do not have the massive network on the same level as a UFC PPV event – so it cannot obtain the same kind of security to stop illegal free streams. Minnes claims that he has seen pirated streams of his shows garner tens of thousands of views. In his mind – that’s the fans directly stealing prize money from the athletes.
There are a lot of hurdles to overcome – and many can perhaps be consider growing pains as the sport evolves alongside new technological options. You can watch Chris Minnes talk about it in full and refreshing transparent detail in our latest GI Exclusive interview segment above.
Seth Feroce Does Intense WOD Diane CrossFit Workout
Seth Feroce has become a true CrossFit enthusiast.
Seth Feroce does some intense CrossFit training, taking on the WOD Diane challenge. Feroce has been on a mission to incorporate functional training into his workout program to aid longevity.
Seth Feroce has become a functional strength beast. The bodybuilder has come to be known for a multitude of things in the past few years. Firstly that he’s a man who speaks his mind and doesn’t sugarcoat things for anyone. He’s also become an advocate against using copious amounts of gear. And now he’s becoming known for his dedication to functional strength training.
While bodybuilding may build a great outer shell, it’s not a clear indicator of athleticism. Seth Feroce has chosen to change all that. Intent on being functionally strong as well as looking like a beast, Feroce has been training hard in a multitude of disciplines.
Recently the bodybuilder has been incorporating CrossFit training into his workouts. If you let Seth Feroce explain it he’s feeling stronger and more athletic than ever.
Intensity.
You better be training with it.
I don’t give a f*ck what you do for training. Bro split, push pull legs, powerlifting, strongman, CrossFit, Ironman.
Beginner, Advanced, Professional, IDGAF!
You just better not be a pussy!
Train with intensity!
Let out your emotions!
Stop holding it in.
Stop holding yourself back.
Stop thinking you’re not meant for it.
Let it all out!
Emotions, anger, hate, excitement, happiness, resentment, love….drain yourself of every single thing.
And Don’t lie to yourself.
You have to be able to look at yourself and say you gave it your all.
Every day.
It’s not supposed to get easier.
Do Work.
Live with Intensity!
CrossFit Stan
Recently Seth Feroce took on the infamous WOD Diane challenge. Feroce pushed himself to the limit as he crushed the functional training program.
“I just did a bunch of hard sh*t in a row to be durable, functional and f*ble. I want to be able to run around, be functional with the kids, not die of a heart attack and look great.”
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It’s clear that Seth Feroce is taking his functional training seriously. Feroce has been clear about focusing on longevity and being a presence in his family’s lives. With bodybuilders passing away at such young ages it’s great to see that Feroce is serious about taking care of his health and leading by example.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Jake Paul Offers to Setup $60 Million Boxing Match Between Kanye West And Pete Davidson
Jake Paul has offered both parties $30 million to take on this challenge.
Jake Paul has become a huge name in boxing because of his antics in and out of the ring to go along with his persona. Now, he is willing to setup a fight that does not involve himself. Paul recently issued an offer to both Kanye West and Pete Davidson of $30 million each to compete in a boxing match.
Paul took to Twitter and his Instagram story to explain the terms of the fight. The money will be taken care of before the six-round boxing match. It is clear that Paul is willing to pay up to make this happen and that is no surprise given his history.
“So I have an official offer for Kanye West and Pete Davidson. Most Valuable Promotions certified. I got $30 million for each of you, guaranteed, plus pay-per-view upside for a six-round boxing match. Let’s make it happen. Let’s settle this thing like men before the children start getting impacted by y’all’s antics. Let’s make it happen.”
This is not the first time that Jake Paul has offered to throw around big money to setup a fight. Usually it involves the former YouTuber taking on a big name, such as the offers made to Conor McGregor. This time, Paul is using his platform to make an offer to two stars that have been feuding in public recently.
It is almost certain that neither Kanye West or Pete Davidson will accept this offer but it would certainly be lucrative if it happened. Davidson has been dating West’s ex-wife Kim Kardashian and this has sparked some problems between the two. So much so that Davidson was portrayed in one of West’s music videos as someone being kidnapped.
The drama has taken bigger steps after there ere text messages leaked between the two. Davidson shared a picture of himself being in bed with Kardashian and West did not take it well. He wanted Davidson to meet at a Sunday Service while the Saturday Night Live star wanted to make it private.
So what exactly is this all worth? As of now, $60 million coming from Jake Paul. This would be part of a hypothetical wild night of boxing. Paul is also willing to make the fight between Elon Musk and Vladimir Putin happen. Musk called out Putin to a fight and Paul quickly jumped on. He offered to have this be the main event with West and Davidson appearing on the undercard. And of course, Paul included himself taking on McGregor in MMA.
This would immediately become the craziest night of fighting ever. Although it will ever happen, The thought is extremely interesting. One thing we know is that Jake Paul is not afraid to setup something like this and has put the idea out there.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Scorpion Exercises & How They Can Help With Mobility
Whether it be the scorpion exercise or stretch, work on strength and mobility to enhance those big lifts.
When it comes to our big lifts, we all know what we need. Being strong enough to lift that weight is a given, for we all know that is the obvious essential of lifting big. A solid mindset is also one of those things to help drive that weight up as we look for those powerful results.
But mobility is something many of us take for granted and we really shouldn’t. Mobility is key to longevity and is the ability to move or be moved with ease. It requires both strength and flexibility to fully move through a full range of motion and allows us to lift big and perform functional activities effortlessly. Scorpion exercises and stretches are ways to provide for a great bodyweight warm-up or mid-workout break to enhance strength, stability, but more importantly, mobility.
The benefit to bodyweight work is that you don’t need any equipment and can perform these exercises or stretches anywhere at any time. Also, you are using the resistance of your body, allowing for time to work on form and giving yourself a unique challenge in that you are essentially lifting yourself.
When it comes to warming up and making sure our bodies are primed and ready for whatever workout comes our way, finding the right exercises can be challenging, but plenty are out there. The scorpion exercises are perfect for enhancing mobility while offering an impressive challenge that many will be envious of in the gym.
Let’s take a look at some scorpion exercises and stretches so you can see what these are all about. When it comes to enhancing mobility, these are a great way to do so while also looking to work on strengthening those stabilizer muscles and offering a unique bodyweight challenge. When strategically placed in your warm-up or workout, these scorpion exercises and stretches will help you see the results you want.
Benefits Of Scorpion Exercises & Stretches
As mentioned earlier, these exercises and stretches can work wonders for your growth and gains, but more importantly that much desired and much needed mobility to help with those bigger lifts. Working with bodyweight scorpion exercises can work for a number of benefits for your body and strength goals.
Benefits include:
Focus on hip mobility: loosen up those tight hips so you’ll be ready to move effectively and reduce your risk of injury (1).
Build strong joints: Really strengthen those joints that are important for optimal movement.
Alleviate low back pain: Take away the pain that you suffer in your low back by getting a good stretch and loosening up those tight spots (2).
Bodyweight strength: Feel like you’re giving your body a good bodyweight workout while benefiting in other ways.
Simple and convenient: These can be done anywhere and at any time so there’s no excuse to not get a good stretch in.
Scorpion Exercises
These three scorpion exercises are great for working to improve strength, power, speed, flexibility, and of course, mobility, which comes from a combination of both strength and flexibility. When placed in your routine, either at the beginning, middle, or end, these can prove to be great in the long run.
Elevated Scorpion
Almost as if this were a yoga pose, this is an advanced and challenging exercise but one that will pay off in the long run. Beyond having a strong core, this will work your arms and sheer will to stay elevated to make this happen.
How To: Begin on the ground on all four limbs. This will serve as your starting position. Keep your core engaged and you will be on the balls of your feet. As you shift your weight to one leg, work to lift the opposite leg up into the air, opening your hips as you do. You will reach your maximum range of motion when you can not go any further.
Start to rotate down towards the ground as your body begins to follow the path of your leg. As your arm lifts off the ground, continue this motion until you’re back towards the starting position. Repeat with the other side and continue for your desired number of reps.
Circular Scorpion
Very similar to the Elevated Scorpion, but this is more challenging where your focus is to start the movement where the Elevated Scorpion ends as you pivot around the extended leg in a circular motion. Although challenging, you will be proud of the results once you manage to master this.
Scorpion Stretch
This dynamic stretch may look very familiar to many of you as it works to improve hip mobility and work on flexibility and coordination. Simple to do yet loaded with great stretching benefits, this stretch is easy to learn and can be incorporated into your routine for an awesome pre-workout stretch.
How to: Lying flat on your stomach, extend both your arms out to the side and keep your feet together. As you lift one leg off the floor, cross it over towards the other side, giving a slight twist in your hips until the lifted leg’s foot touches the ground. Hold for your desired amount of time and repeat for your desired number of reps.
Wrap Up
As we all look for ways to boost our strength and physique, we need to look less towards those big lifts we all know and love and offer attention to our joints and muscles that need care. Being flexible and mobile are just two ways we can work to enhance our big lifts which will in turn aid in our shredded aesthetic. One thing to note when it comes to mobility is that strength, also referred to in this case as stability, and flexibility equals mobility. Being mobile is so important as we work through certain movements to hit a certain range of motion. The scorpion exercises and stretches are great ways to really target this and work to aid in a healthy lifestyle while promoting those gains in the gym.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
A Definitive Guide To Improving Your Squat
How To Improve Your Squats
If we were asked to name an exercise that is the illest-performed in the gym – it would have to be the squats. It’s no secret that squats are one of the most beneficial and important exercises when it comes to building muscle mass and improving functional strength.
While many people take the right step of incorporating the compound exercise in their training program, only a few take out the time to learn the correct way of performing the squats.
Start Right
The squats start before you get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.
The high bar is generally used by bodybuilders and/or average height individuals. Whereas, the low-bar position is used by powerlifters or taller people. Both can take time getting used to. We recommend picking the one you’re comfortable with and sticking with it.
Mind Your Step
Most people make the mistake of unracking the barbell in a lunging position. Both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.
Once the bar is unracked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. Don’t lift off the bar and take 5-10 steps to get in position.
Many people don’t know the correct foot placement while squatting. They either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1’o clock.
Squats Not Good Mornings
We’re sure you know someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement. If you can’t help but lean forward while squatting, you should consider dropping down the weights.
Another trick is to keep your chest out and look at the ceiling. Forcing your upper body to remain straight throughout the lift can take some getting used to. Warming up and stretching before squatting can also help improve your form.
Breathe Right
Breathing is one of the most overlooked aspects of working out. If you’re not already using controlled breathing in your workouts, you’re leaving gains on the table. Also, using controlled breathing while squatting isn’t as simple as breathing in while going down and breathing out while coming up.
To make the most of the exercise, you should take a deep breath at the top of the movement and hold your breath as you squat down. Exhale sharply as you return to the starting position.
Use Accessories
Using accessories like the gym belt and knee wraps can take your squatting game to the next level. A weight lifting belt combined with the new breathing technique you just learned can help you generate an incredible amount of thoracic pressure.
The knee wraps keep your joints tight and can help with generating a little push on the concentric motion. Wrist wraps, barbell pad, and weightlifting shoes are some other great accessories you should consider investing in.
How much can you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.