All Posts By Presser
Aaron Singerman Reveals The Future Supplement Trends That Will Take Over Bodybuilding
Aaron Singerman discusses what changes appear to be trending in big ways in the supplement industry.
Supplementation is a big industry even outside of bodybuilding proper. As society has become more educated and focused on health, supplements have become common in nearly every household. But much like any industry, the technology, culture, and trends change from decade to decade. What does the future have in store for supplements? In our latest GI Exclusive interview, Aaron Singerman shares insight into what future trends will take over the supplement industry and how it will affect bodybuilding.
Aaron Singerman has been in charge of RedCon1 for quite a long time. It’s become a heavy hitter in the bodybuilding and supplement industry. So during our video conversation, we wanted to see what the future holds for supplements. What changes are on the way and what trends will become the norm? Most importantly, how will it affect bodybuilding and the future of the sport?
Aaron Singerman sees the biggest trend growing right now is consuming supplements on the go. Making supplements more mobile is booming right now in the industry. Singerman can see it become the main way that we all relate to and consume supplements. Does this mean no more giant tubs of protein powder? Probably not – but it might mean that they become less common as we see easy to care single use products.
On top of that, Aaron Singerman believes that the recent pandemic has accelerated another big change happening in the supplement world. The direct-to-consumer market was already growing slowly due to the rise of the internet. Now with the pandemic causing superstores to be held closed or vacant, direct to consumer is more important than ever.
The pandemic has forced companies to adapt to that model faster than they otherwise would have. This could have a huge impact on the future of supplements. It can cause a sea change in what brands or distributors are the most common and popular.
Ultimately, this would be a win-win. Consumers can get more direct access to the brands they love without a middleman. Brands can get direct sales without big superstores taking a cut.
Of course, there will always be big online marketplaces like Amazon to fill in the gap. But with the model changing, if a brand is powerful enough, they won’t have to rely majority on distributors like Amazon. Instead their own website would be a central hub.
Vlad Yudin and Aaron Singerman also touch upon some other smaller trends that have popped up in supplements such as protein ice cream and the further rise of supplement bars and meal replacements. While popular – the cost for these kinds of items is enormous and thus prevents them from ever becoming truly mainstream.
You can watch Aaron Singerman break it all down in our latest GI Exclusive interview segment above.
WATCH: Nora Langdon Deadlifts 335 Pounds At 78 Years Old
Nora Langdon continues to accomplish incredible feats of strength at age 78.
They say that it gets difficult to maintain strength and perform in the sport of powerlifting as one gets older. Nora Langdon is proving that this is not always the case. The 78-year-old powerlifter continues to put up impressive numbers in the gym and will be back on stage competing in 2022.
Recently, Langdon has been sharing some lifts on Instagram. On Wednesday, she completed three reps of a 265-pound squat. Last week, Langdon impressed with a 335-pound deadlift for a triple. In her caption, Langdon says that she is in training for her first competition of the year.
“Rack pulls 335 x 4
Started out training for the State Meet 3/13/22, only 9 weeks out!”
Nora Langdon is not sponsored but currently has a GoFundMe page setup so she can receive hep financing her competitions. So far, she has raised over $3,000 that will help her appear on stage this year. Langdon is planning to compete during the USAPL National Championships in June and the 2022 WPC World Championships in November.
Langdon has been dominant in the Masters 70-79 division. Her numbers are difficult to best and she is only getting stronger. Langdon has expressed that she wants to reach the 500-pound mark in her lifts.
Langdon did not spend her lift dedicated to powerlifting despite her incredible strength. She worked as a real estate agent for 35 years before discovering the gym. She wanted to get in better shape and this is when she began training with Art Little, a trainer at Royal Oak Gym in Royal Oak, MI.
After her first training session, there was a bit of skepticism coming from Nora Langdon but she continued to work and fell in love with the craft. In 2006, Langdon made her powerlifting debut at age 64. She won gold in the equipped division by lifting a total of 556.9 pounds. This came during the 2006 USAPL State Championships. This is one of three competitions that Langdon has competed in yearly, along with Nationals and World Championships.
So far, Langdon has competed in 25 sanctioned meets and has won 23 of them. Her competition best lifts include a 413.3-pound squat, 203.9-pound bench press, and 381.4-pound deadlift. These are all numbers that Langdon is committed to breaking at some point.
Nora Langdon is not only a competitive powerlifter. She has turned into an inspiration for all at any age. She hopes that her work will continue to inspire others to go out and accomplish their goals, regardless of age. Langdon will be competing this year and hoping to add some more medals to her trophy case.
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What Is The Volumetrics Diet & Is It Effective For Gains?
What it is, does it work & more!
Our dieting and weight loss goals can be hard but great approaches, like the volumetrics diet, can work for only the most effective gains. It can be hard to find a diet that works for us. Many of those influencer types online claim to have the magic bullet, that secret weapon to drop fat fast and look absolutely shredded. It’s just not possible. Losing weight takes times, so too does building muscle. But the right plan of attack can make it go smoothly.
Things to consider when choosing your diet plan are affordability and functionality. Dieting can get expensive which is something we just don’t need. That strain on our wallets can often times get too much and lead us down a road not suitable for fat loss. Where functionality comes into play is having the ability to stick to your diet even if you aren’t tied to the kitchen. To-go meals and other ways of eating must be compatible with your work and personal life.
Let’s take a look at the volumetrics diet and see what this is all about. It has been around for a while but not many people know about it. From what it is, the advantages and disadvantages, and how effective it can be, you will have a baseline to work off of to see if its right for you. Plus, we will mention some other diets that you can try to see great weight loss success as well.
What Is The Volumetrics Diet?
The volumetrics diet has been around for a while but is not as popular as some of those we know about. Typically, a diet is based on calories consumed versus calories burned away. What the volumetrics diet does is it puts an emphasis on the volume of food being eaten, as opposed to the number of calories consumed (1). With more food in your stomach, the more full you will feel, thus leading to weight loss.
By increasing those nutrient dense foods and high water volume foods, you will feel more full, thus consume more calories leading to increased weight loss. When paired with a solid training routine, you will feel energy and see results with all of the goals you put forth.
Four Groups Of Food
For the volumetrics diet, food is grouped into four categories dependent on their calorie density. The groups are as follows below:
Group 1: Very Low Density Foods
These are non-starchy foods like broth-based soup, non-fat milk, and non-starchy fruits and vegetables. These can really be eaten at any time and some call them “free” food, although it is important to remember portion control regardless.
Group 2: Low Density Foods
These are starchy foods including starchy fruits and vegetables, cereals, low-fat meats, among others. While these are increasing in density, you still can eat a fair amount of these, but remember to watch the portion sizes.
Group 3: Medium Density Foods
Foods like meat, cheese, and bread are included in this list, among many others. These tend to higher in fat and carbs while also having sugar.
Group 4: High Density Foods
These are the occasionally eaten foods much higher in fat, carbs, and sugar than the other three groups. These include butter, nuts, oil, candy, and those sweet treats we all know and love.
Why This Diet Is Great
The volumetrics diet is great because it allows you to have larger, more filling meals without taking in so many calories. As a result, your hunger will decrease and you will see increased fat loss as the result. Separating foods into groups makes it easier to prepare and know just what to eat and when while not limiting you on most foods. Along with a high fiber intake, you will stay full and assist in gut health as you start to lost weight and shred out.
Why This Diet May Not Be For You
Your macronutrient intake may be lower than necessary and that could cause problems. A lower fat intake may actually make you feel more hungry than you really are. On top of that, a low protein intake will decrease satiety and can hurt your muscle building goals. This diet may also be time consuming since much of it requires cooking at home and preparing meals, so for those constantly on the go, consider another approach to fat loss. Ultimately, this is one of those diets where careful counting and tracking is required. For those not interested in keeping tabs on everything, then you may also find another approach is better.
Is The Volumetrics Diet Effective?
As a safe and effective way of eating, this can be an effective tool for weight loss. By lowering your caloric intake as you increase exercise and activity, the two in tandem can work well for your goals. For those looking for a long-term solution, the nutritional balance of this approach is great and will allow you to see effective results if you stick with it.
Other Diets To Try
While the volumetrics diet is certainly one that can help you, diets don’t work for everyone. Knowing your options is important and with various diets out there, you have a great chance at fat loss. Whether it be something like keto, paleo, carnivore, intermittent fasting, or even the chicken and rice diet, once you find one you love, losing the weight becomes easy
Wrap Up
The volumetrics diet is an interesting approach to weight loss and by putting an emphasis on volume of food as opposed to calories, it gives you a good idea of what to look for out of your diet. Grouping foods into separate categories and making sure you get the most out of your diet is important for you need the right approach to stay on track. Give the volumetrics diet a try and see if its right for you. The nice part is, there are other diets to give you a chance.
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
Foreyt, J. (2012). “The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off”. (source)
Hardcore Truth: How Johnnie O. Jackson Developed His Hardcore Training Style
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Johnnie O. Jackson breaks down his insanely hardcore training style.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson goes in-depth about his notoriously known hardcore training style, how he developed it, and how it defined his career.
Johnnie O. Jackson is known as one of the strongest bodybuilders in the world. This comes from his history as a powerlifter before becoming a bodybuilder. But it also all ties into Johnnie’s well known training style. Compared to most pro bodybuilders, Johnnie always maintained an intensity in the gym hardly matched by others. Similar to intensity as his training partner Branch Warren and also the legendary Ronnie Coleman.
This kind of hardcore training style has also been criticized over the years. Frankly, it’s dangerous. It can lead to much more serious injuries – the exact kind of injuries that pro bodybuilders want to avoid in order to prevent derailing their career.
While there is truth in the dangers of more hardcore “balls to the wall” training – perhaps bodybuilders like Johnnie O. Jackson and Branch Warren are simply a different sort of genetic breed. Ultimately, their careers were not derailed, they maintained impressive physiques, and held successful careers in the sport.
That’s why Johnnie O. Jackson wanted to look back into the origins of his bodybuilding career and how his training style came to define his brand in bodybuilding. The origins of his training mentality surprisingly spread way back into his childhood. His upbringing, his environment, and the people he met along the way all influenced the kind of mindset he had upon entering the gym.
The Origins and Method Behind The Madness Of Johnnie O. Jackson’s Training
Growing up as a black teen in America, Johnnie O. Jackson always felt like he needed to work harder and push harder in order to prove himself and succeed. So when he eventually discovered weightlifting – he pushed his hardest to be the biggest and best. Genetics helped as well. Johnnie acknowledges that he was a naturally strong man and build muscle somewhat easily.
Then Johnnie O. Jackson partnered up with a lifter in the gym – and was put through one of the most intense leg day workouts of his entire life. He was unprepared for how hard he would be pushed and felt like he was on the verge of breaking. When the workout was other – where others might have wanted to tone it down – Johnnie wanted to make it his goal to feel that way after every single workout.
This was the main moment that solidified his hardcore training style. He then developed it over the years as he became a successful powerlifter and then bodybuilder. He found new and varied aways to push himself in just the right aways to improve his physique and strength. He then later met Branch Warren, who had a similar training style, and the rest was history. They still train together to this day.
But Johnnie O. Jackson also understands that your training style and mentality is a big factor in how you will advance as a bodybuilder. So throughout this entire breakdown of his bodybuilding and powerlifting career, Johnnie also shares tips and guidance on how you can develop your own training method. Johnnie understands that not all lifters need to train like him. It’s important that they develop a method that not only works for your lifestyle and genetics – but also one that motivates you to reach new levels.
Wrap Up
You can watch or listen to Johnnie’s full breakdown of his training style in the latest episode of Hardcore Truth With Johnnie O. Jackson above. And make sure to rate, like, and subscribe to the series either on YouTube or your preferred podcasting platform. We’ll be back with new episodes every Thursday. See you in the gym.
Lou Ferrigno Takes Tour Of Fitness Icon Jack LaLanne’s Home Gym
Lou Ferrigno was shown around by LaLanne’s wife, Elaine LaLanne.
Lou Ferrigno is known for his massive physique and is considered one of the pioneers of the sport of bodybuilding. Recently, Ferrigno took some time and shared his experience touring the gym of another fitness legend — Jack LaLanne.
The bodybuilder joined LaLanne’s wife, Elaine, for a special look at his home gym that is equipped with machines from the 1930’s. LaLanne was a fitness and nutrition guru and also worked as a motivational speaker. LaLanne began inspiring others to invest in their own health before it was mainstream. After his death in 2011, Arnold Schwarzenegger credited LaLanne for his work. This is something Ferrigno hit on early as well.
“Jack was way ahead of his time. Way ahead. In the late 1930s, people condoned weight training, they said you workout with weights, you get stiff and muscle unbalance,” Lou Ferrigno said.
“They didn’t understand what nutrition was. Back in World War II, a lot of people were smoking. People were going home having a drink and smoking but Jack was a pioneer. He knew about this.”
Lou Ferrigno began his tour by showing off some machines that Jack LaLanne innovated himself. This is before the new gym technology was founded. The machine that is showed off is an earlier version of machines used today where the pin can be inserted into the person’s desired weight.
This is just one example of how bodybuilding and weight training have come a long way. In the early 1900s, the methods were much different and LaLanne is credited with helping take some big steps forward.
“This one is an old-fashioned. This is before Smith invented a Smith machine. Jack’s idea, with two pipes and two simple leg presses, with these weights. Amazing, and she said these were from back in the 30s.”
Lou Ferrigno is one bodybuilder that has reaped the benefits of weight training over the years. He built a physique that is still iconic today on the bodybuilding stage and the big screen.
Ferrigno developed a rivalry with Schwarzenegger during the crux of their careers. This includes some battles during Mr. Olympia competitions. Ferrigno won Mr. America and Mr. Universe titles during his career before moving to acting. He is best known for his role as The Incredible Hulk. Ferrigno quickly became one of the biggest names in bodybuilding and was known for his incredible strength.
“What an incredible woman, inspiration and legend @jackandelaine_lalanne is.
I’m honored to have been able to call her my friend for decades now.
It’s amazing how positive and energetic Elaine is. Though Jack has been gone from us for a while now I know he’s smiling down watching us in his home gym.
Miss you Jack,” Ferrigno wrote on Instagram.
Lou Ferrigno is an important member of the history of bodybuilding. Jack LaLanne is another influential figure in fitness and has been for many years. It is amazing to see some of the early equipment that was used while weight training and how it has enhanced over the years. LaLanne certainly helped pave the way for today’s generation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Terrence Ruffin Shows Off Massive Back And Biceps Workout
Terrence Ruffin is primed and ready for a big 2022 season.
There has been a clear top tier in Classic Physique bodybuilding and Terrence Ruffin is right near the top of the list. The reigning Arnold Classic champion looks as determined as ever to take the next step toward winning his first Olympia title. That is the ultimate goal for Ruffin and he recently shared a huge back and bicep workout during a recent training session.
Ruffin shared the video on his YouTube page for viewers to check out. He began by eating oats and peanut butter for breakfast before heading to the gym. Ruffin was training was Westside Barbell gym in Columbus, OH.
Terrence Ruffin began the workout with single-arm lat pulldowns before moving to chest-supported rows and T-bar rows. During a back day, rows are clearly highlighted and Ruffin explained the importance of maximizing each lift.
Ruffin’s next exercise featured resistance bands in order to utilize shoulder mobility. After this movement, Ruffin began hitting arms. He began with preacher curls followed by rope hammer curls. Ruffin then complete bicep curls while leaning to stretch out the muscle before ending his workout with a posing routine.
Terrence Ruffin implements a high-volume style when working out. He likes to complete a high number of reps in order to build up the muscles. This, combined with focusing on form, has helped Ruffin build a championship physique.
Ruffin is coming off an Arnold Classic title in 2021. He was the runner-up in this event to Alex Cambronero in 2020. Now that he has climbed one mountain, it is time to conquer another.
Terrence Ruffin is coming off two consecutive second-place finishes at the Olympia. Chris Bumstead has three-seated at the Olympia with Breon Ansley finishing third in the previous two years. Ruffin has trained legs with Bumstead before as the two have built a relationship while competing.
There is no doubt that Ruffin is one of the best competitors in Classic Physique. The 2022 Olympia will take place from Dec. 16-18 in Las Vegas. Before aiming for this event, Ruffin will defend his title at the Arnold Classic.
Arnold Classic – Classic Physique Roster
Below, you can find the full list of competitors that will be looking to take home the Arnold Classic title. The event will take place from March 3-6 in Columbus, OH.
Breon Ansley
Michael Daboul
Urs Kalecinski
Peter Molnar
Terrence Ruffin
Ramon Rocha Quieroz
Darwin Uribe
Lenny Wicks
Divine Wilson
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
James Hollingshead and Iain Valliere Say They’ll Retire From Bodybuilding Soon
James Hollingshead and Iain Valliere to retire from bodybuilding soon.
Top modern bodybuilders James Hollingshead and Iain Valliere discuss retiring early from competition. The two standout athletes recently discussed their thoughts on the subject on Foud Abiad’s podcast.
No athlete can compete forever. After all no human is immortal. Certain athletes have an expiration date depending on their chosen sport. For combat sports athletes that expiration date is usually sooner rather than later. Bodybuilding on the other hand has seen athletes compete well into their fifties…or at least Dexter Jackson has. It’s a sport where many athletes compete into their forties on the regular. But some high level bodybuilders choose to call it quits at an earlier age.
James Hollingshead and Iain Valliere both seem to fall in that latter category. They both recently indicated that they are choosing to retire sooner rather than later.
Retirement Talk
While on a recent podcast hosted by Fouad Abiad and featuring Evan Centopani, James Hollingshead and Iain Valliere indicated that their future plans are not to push their physiques past their limits. Hollingshead in particular went into some details as to why he’s choosing to stop competing by age 35.
“When you think about everything involved in bodybuilding, sometimes I’m reluctant. Sometimes I’m like, I don’t want to go down that road, because that road doesn’t lead to the end that I want and the end that I want, like you say, is a long and healthy one.”
So it’s clear that James Hollingshead views competing in bodybuilding as a massive risk to his health. At the end of the day our well-being must definitely be paramount. Without our health we pretty much have nothing.
Still it comes as a bit of a shock that James Hollingshead, who has a tremendous upside, is choosing to call it quits sooner rather than later.
To see and hear everything that James Hollingshead and Iain Valliere had to say about retiring from bodybuilding check out the full video here.
What do you think of James Hollingshead and Iain Valliere considering early retirement?
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.
10 Best Butts on the Internet
Instagram is the best place to find the greatest butts on the planet. If it is an ass worth looking at, you’ll surely find it on Instagram. Fit chicks and their loyal following are some of the reasons Instagram has a huge userbase.
If you’re a butt connoisseur like us, we know how much time you’re spending to find the best butts to look at. We did the hard work for you and put together the best rears on the internet in this article.
10 Best Rears You Should Be Following on Instagram
1. Jen Selter
Jen Selter is a 24-year old internet celebrity celebrated amongst her followers for her perfect rear. Selter has appeared on many TV shows promoting health and fitness and we’re sure we’ll get to see much more of her in the future.
Looking to cut weight and get shredded?
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2. Alice Matos
Alice Matos is a Brazilian beauty with a stellar booty. Matos is much more than a pretty face. Alice runs her fashion brand, Labellamafia, and has turned it into fashion label which is widely successful.
3. Michelle Lewin
Michelle Lewin is one of the most successful fitness athletes and has been around for the longest time. Lewin has appeared on several fitness magazines and is known for her grueling workouts. This Latina’s rear is a piece of art.
4. Paige Hathaway
Paige Hathaway is one of the hottest fitness athletes. Hathaway has a butt to die for and she is big on breaking the stereotype that muscles aren’t for women. With a body and face like her, people are surely going to listen to her.
5. Nikki Blackketter
Nikki Blackketter started out as a YouTuber and has gathered a fan following on all the social media platforms. Blackketter loves training her glutes (it shows) and shares her workouts with her followers.
Want to get shredded and impress women on the beach and in the gym?
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6. Karina Elle
Karina loves squatting, and we’re grateful for it. Elle is one of the few female fitness celebrities who doesn’t hold back from sharing her sweaty photos and videos. Karina keeps it real and has a stunning butt.
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7. Sonia Isaza
Sonia Isaza is a Colombian bodybuilder and fitness model with an absolutely incredible physique. With over 3 million followers on social media, Sonia is one to definitely take note of for her work ethic, workouts, and modeling photos, showing off a shredded aesthetic. Using her platform, she seeks to inspire change in others while also continuing to promote herself.
8. Ashley Kaltwasser
Ashley is a 3X Ms. Bikini Olympia winner (2013, 2014 and 2015). It is needless to say she has one of the best butts in the industry. Kaltwasser has left competing and focuses on building her following on the internet.
9. Courtney King
View this post on Instagram
Love me a good full booty & hamstring focused lower body day ? did this workout yesterday + a yoga class! Felt so good to lift & then flow though a deep stretch afterwards practicing yoga ?♀️ (need to commit to more yoga!) I wasn’t feeling the best… but I did what I could using a lot of isolating, squeezing and time under tension during this workout! Make sure to save to try some of these exercises and tips in your next #BOOTAY day baybayyy! THE WORKOUT: 1️⃣deep sumo squat holding a dumbbell, I like to do these standing in between two benches as well! 2️⃣high platform deep lunge, focus on your form here and pushing up through the heel squeezing your glute at the top of the movement! 3️⃣reverse hack squat, to challenge yourself and feel even more tension in the glutes, put a band around your knees! you might need to drop the weight a bit if you do it that way and focus on driving your knees out and coming up at he top feeling it all in your booty! 4️⃣reverse hyper with a squeeze off a bench, bosu ball or box im like doing here! this is a great time under tension exercise that fatigues the glutes like no other! AGAIN, MAKE SURE TO SQUEEZE AT THE TOP! 5️⃣t-bar squat to wide stance deadlift, you will feel full glute and hamstring activation with this guy! 6️⃣t-bar deep squat pulse, lots of tension with any type of pulsing or 1 1/2 squats! 7️⃣GHD, round your back so you feel this in the hammies and booty over your lower back. I did a drop set with weight then no weight for a complete burn out! 8️⃣high rep sumo deadlift burn out, I kept the tension in my glute and heels!! Song is @travisscott butterfly effect ?
A post shared by Courtney King (@courtneykiing) on Jan 9, 2020 at 10:35am PST
Courtney King won the Ms. Bikini Olympia in 2015. King is one of the cutest girls in the fitness industry and we would go as far as to say, she is complete wife material. Courtney posts her glute workouts online, and you should give them a try.
10. Yanet Garcia
Yanet Garcia exploded onto the scene when her pictures from her weather reporting days went viral. Garcia has since become an internet celebrity. Yanet has a perfectly shaped bottom, one you wouldn’t mind looking at for hours.
Who do you think has the best butt on the internet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Why The Tire Flip Should Be In Your Training Program For The Ultimate Conditioning
Not for the faint of heart
Cardio, a dreaded word for many a’ bodybuilder. While the rest of the gym would rather be biking, on the treadmill, or rowing, we’d rather be lifting some heavy ass weights. The meat and potatoes baby, that’s for me. Well lament no more; there’s a way to develop your cardiovascular system while still giving you that muscle tingling action you crave, it’s called the tire flip, and its been waiting for you your whole life.
What’s great about the tire flip, is that it not only gets you more shredded than the statue of David but it also builds fast twitch muscles which is great for competition.
When you train with tires you want to do this in intervals. High intensity should be done in rounds with time periods of rest interspersed between high-intensity activity. While measuring your heart rate is a great way to keep track of how the exercise is effecting your body, you also want to keep into account your age and general health.
Now that you have the basics, without further ado we present to you 3 exercises that look way cooler than anything you can do on a treadmill.
Sledge Hammer Smash
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The sledgehammer smash is a fun exercise. Not only do you get to act beastly but sculpt a beastly form in the process. You can do a straight up and down movement, like displayed in the video above, or you can swing it overhead each time for a more powerful and home run hitting strength. Start at 30 seconds with 10 seconds rest, then increase in 15 second intervals.
The Flip
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While it may not seem like rocket science this exercise is more involved than you think. We’ve attached some tips with the correct way to do this exercise without sustaining an injury. While you don’t have to do 950lbs like Mr. Poundstone here, you definitely want to challenge yourself on this one.
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.
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The third exercise comes from you. We want you to use the tire for your next cardio workout and discover an exercise that works for you. Creativity is LYFE, and we encourage you to flex that muscle religiously.
Try the above exercise and hit us up in the comment section with a cool circuit you’ve discovered or your mysterious 3rd exercise.
Have you ever done the tire flip?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Top Benefits Of Kettlebell Training & Why You Should Use Them
Kettlebells are great exercise tools to enhance strength and really see those gains come to life.
With so many exercises and machines to try, our potential for growth is very much doable. Often times knowing the right workouts to do can be overwhelming, but taking a step back and prioritizing just what our goals are is important to understand what we need out of our own training. For some of us, the best training comes from simple and convenient pieces of exercise equipment. This is where a kettlebell can greatly enhance our gains and kettlebell training is a perfect way to enhance our health and fitness.
Working many muscle groups in a highly effective way, kettlebells are sure to offer a variety of exercises to enhance growth in multiple areas. With an increased effort to provide workouts and classes, kettlebells have become the focus of many trainers as they seek the best for their clients to improve all aspects of their training.
Let’s take a closer look at what kettlebells are, the benefits surrounding them, and great workouts to enhance all aspects of your training and performance. You won’t be disappointed by what you find from kettlebell training.
What Is A Kettlebell?
A kettlebell is a round free weight with a flat bottom and rounded handle for enhanced grip which is beneficial for a number of exercises. Similar to a dumbbell, it can used in a variety of ways for great variations to your workouts. The center of mass extends from the handle which gives kettlebells the opportunity to be swung, pressed, curled, held, and moved in a number of ways.
Many kettlebell companies will advertise their products as perfectly balanced, which is important for these movements to offer you better balance and grip for safety and a more advanced and effective workout.
Benefits Of Kettlebell Training
Full Body Workout
Kettlebells offer the chance to get a full body workout for strength, endurance, and flexibility by being versatile for a number of workouts. Anything from deadlifts, lunges, and swings can work multiple muscles and greatly improve muscle growth and weight loss (1).
Promote Strength & Power
With kettlebell training, your chances at lean muscle mass and power greatly increase by performing higher reps at a more intense pace. Instead of seriously bulking up by doing big lifts, kettlebell training can really grow that lean muscle mass to give you that shredded physique to make your muscles pop. With this more intense style of training, your power output will increase as well to give you better effectiveness for those power driven sports (2).
Improved Balance, Stability, and Coordination
By working your core and forcing you to stay engaged and upright, kettlebell training can improve balance, stability, and coordination. These workouts force you to stay grounded in a solid, athletic position which makes you focus on form and enhance mind-muscle connection to work those deeper muscles and smaller stabilizer muscles that are great for enhancing strength and balance (3).
Simple & Convenient
Kettlebells are simple and convenient exercise tools to use, requiring no change in weights and less time sifting through to find the appropriate weight to use. As you increase muscle mass, you can work your way up to heavier kettlebells and more advanced workouts, only enhancing the above benefits even more.
Great Kettlebell Workouts
Deadlift
Kettlebell deadlifts are great variations of a traditional barbell deadlift and allows you to build strength and muscular endurance without the hassle of a barbell. Great for targeting the hamstrings, glutes, calves, and quads, this will also strengthen your core to help your lower back for support. These allow you to use heavier weight and can help with form for other lifts. By keeping your back in an isometric position, it will improve posture by not changing the length of the muscle after contraction.
Lunges
Using kettlebells along with your lunge exercise will offer the same benefits of a lunge while also allowing you to comfortably add weight for increased growth. These will work your core and back muscles, as well as many lower body groups like your quads, hamstrings, and glutes. Building not only size and strength, kettlebell lunges can work for weight loss and balance as well.
Swings
Kettlebell swings are a solid way to boost cardio while aiding in strength, weight loss, and better posture. A total full body workout, kettlebell swings work your lower body muscles (quads, hamstrings, and glutes), upper body muscles (lats, shoulders, and arms), and your core. This exercise will give you a great boost and as you grow stronger, you will notice a serious change in weight used for your desired kettlebell.
Featured Kettlebells
Onnit Kettlebells
Onnit Kettlebells are high quality and versatile fitness tools from a reputable and great company in Onnit. Designed with a gravity cast for consistency and durability, it is accompanied by a powder finish grip for decreased slippage and more efficient workouts. Color coded by weight, these kettlebells provide for easy accessibility and are great for increasing explosive power, strength, and endurance.
Prices vary depending on the weight of kettlebell but there 8 options to choose from ranging from 13 lbs. ($22.95) to 70 lbs. ($114.95).
Check out our individual review for Onnit Kettlebells here. Also, check out Onnit Primal Kettlebells here!
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and keep you operating at a high level.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out our individual review for Kettlebell Kings Kettlebell here!
Wrap Up
Kettlebell training is a great way to change up your routine to see desired growth and everything you want out of your training. By increasing strength and size, promoting weight loss, working on balance and stability, and aiding in better posture, kettlebells have grown in popularity and for good reason. A great addition to your home gym, kettlebells will surely fire you up on all cylinders and work to benefit your health and fitness greatly.
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 Onnit, Kettlebell Kings, & Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebell in Strength and Conditioning: A Review of the Literature”. (source)
Jay, Kenneth; Jakobsen, Markus D.; Sundstrup, Emil; Skotte, Jorgen H.; et al. (2013). “Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial”. (source)