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Natural Bodybuilder Hilary Grant Kicks “Wimpy Me” to Focus on “Future Me”
Hilary Grant pushes aside a moment of weakness to work on her future self.
You know that dreaded moment you have when you’re contemplating going to the gym or not? When you think it’s a better idea to take a hiatus from the horrendous treadmill to stay cozy up in bed and indulge in your contemporary Netflix binge. We’ve all been there, and Hilary Grant can resonate. Hilary Grant is a natural bodybuilder figure competitor and consecutive Figure Masters Natural Olympia champion – 2020 and 2021. She also won the Figure Classic division this year (2021). On Instagram (IG), Grant said:
“9 out of 10 days I play this little game with myself… it’s the “you’re good, you don’t need to get on the treadmill today” game. WIMPY ME is usually quite persuasive. She always reminds me of what I have accomplished and how I “deserve” a rest day.”
Grant goes on to say that when this negative thought creeps in, her “determined me” kicks in, and she’s reminded of all the goals she wants to accomplish. She’s then propelled into her “future me” mindset with no issues doing the work. She stated,
“No matter how good or not good we have gotten, we should always be working on our FUTURE selves.”
You can see her full post below.
Admittedly, Hilary Grant didn’t get on her treadmill until a little later than anticipated, but she did overcome her temptation to omit the gym. Additionally, she hit a new personal record during her high-intensity interval training (HIIT) workout.
It’s safe to say because of Hilary Grant’s determination and mental fortitude, she’s been able to accomplish a lot in natural bodybuilding this year, including receiving the Pro Female Athlete of the Year award at Natural Olympia.
Hilary Grant and Motivation
If you scan Hilary Grant’s IG page, you’ll quickly see how inspirational she is. She’s posted on taking action, saying yes, and enjoying the process. In summary, Grant believes taking action and refusing to give up is imperative for success. Moreover, opportunities arise from saying yes, and the process is part of the road to greatness.
Business and Ultimate Goal
Hilary Grant runs family businesses Optimal Health Systems (OHS)and Gains In Bulk (GIB). Both are supplement companies, except OHS focuses on nutritional supplements for overall health and GIB’s niche is bodybuilders and athletes.
As claimed by Gila Herald, Grant expressed that she’s happy with her wins in the Figure Masters division. Still, her ultimate goal is to win Natural Olympia in the Figure Open division. Figure category has three subdivisions – Masters, Open, and Classic. According to Gila Herald, Grant says that the Figure class is her favorite division because the judges score you on symmetry – you can’t be too big or shredded.
Final Word
Even the greatest athletes can’t escape their minds playing tricks on them. But what separates them from the heard is how they handle it. How we feel and what we do are two separate things. Showing up despite your emotional state is what many champions overcome to get where they are. So next time you hear the whispers of the weak-minded archnemesis of the strong-minded, remember your goals and take the actions necessary to put you one step closer to grasping them, regardless of how you feel in the moment.
Generation Iron would like to congratulate Hilary Grant for having the first-place finish in her second consecutive year in Figure Masters at Natural Olympia. Also, for receiving the Pro Female Athlete of the Year award!
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Ball Busting: Get Lean With Exercise Balls
Here are some exercises that can help you get in shape using exercise balls!
It is technically winter time but that is no excuse to allow your abs to be covered with all that visceral fat, so put the cookies and milk down and read how to stay or get lean and ensure your abs are on point this year only using exercise balls…. And with it nearly being the holidays I don’t mean borballs.
So let’s look at different balls you can use to keep those abs on point, starting with one of my favorites:
The Slam Ball
Now the slam ball is sometimes referred to as the medicine ball but that is not correct, as the slam ball is significantly different as it is specifically designed for throwing exercises and can take the impact against hard surfaces and will not bounce back and hit you in the face.
Slam Ball Exercise 1
Standing overhead slam
Feet shoulder width apart
Hold the slam ball with both hands
Extend the ball over your head
Then slam it to the ground with full force
Squat down to pick it up
Repeat accordingly
Alternative version:
Oblique focused
So rather than going straight on, lift the ball over your head but this time target the left and right side separately.
So lift over the left hand side
Slam down on that side
Squat to pick up
Then slam down on the right side
And repeat accordingly
Slam Ball Exercise 2
Slam Ball reverse scoop toss
This move seems to have a variety of names but this seems to sum it up perfectly, this move can also be done with a wall ball.
Feet shoulder width apart
Holding the ball with both hands
Then squat down and throw the ball over your head and behind you as far as you can
Variation:
Add a sprint
After each scoop sprint after the ball and reverse scoop toss in the direction you came from and continue doing so until you complete you desired reps.
The Wall Ball
Now the next piece of equipment I want to focus on is the wall ball, again the name is a dead giveaway, as it is usually used to hit walls with.
The wall ball is a lot bigger than the slam ball or medicine ball and is not designed for slamming but great for hitting against walls or throwing overhead.
Wall Ball Exercise 1
Wall ball rotational throws
Standing a few feet away from a wall
Hold the wall ball with both hands
If the wall is to your right then take the ball towards your back hip (on the left hand side)
Then while rotating your body throw the ball against the wall
This should be an explosive movement
Catch the ball
The repeat for desired reps
Repeat on opposite side and ensure you do same rep range
Wall Ball Exercise 2
Wall ball throws
Standing close to a wall
Hold the wall ball with both hands
Ensure it is chest height
Then squat down
And drive up and throw the wall ball uo and slightly forward so it hits the wall
Then catch the ball and descend into a squat and back into the next rep
Repeat for desired reps accordingly
Wall Ball Exercise 3
Wall ball partner squat toss
Standing opposite a partner about 5-6 yards away
One of you will be holding the wall ball
Then squat and toss the ball to your partner
Your partner will catch the ball and then squat and toss back to you accordingly
Keep repeating for desired rep range
This exercise can also be done with a medicine ball.
Make it harder:
Add intensity by mirroring your partner, so squat when your partner squats even when you do not have the ball.
Medicine Ball
So now let’s move onto the most commonly found ball in gyms up and down the country, it is of course the medicine ball.
Medicine Ball Exercise 1
Medicine ball stomach hits
So my first exercise is a real gut buster (pun intended).
Start by lying down on the floor
Have your training partner standing over you with the medicine ball in hand
Have your partner throw the ball towards your abdomen
Ensure you take the hit and try not to catch or block the ball
Once it has hit its intended target area grab the ball and throw it back to your partner
Then brace yourself again for the next hit
Repeat for desired rep range
Alternative target area:
Oblique focus
So if you want to only target the obliques only, have your partner stand much closer.
They will literally be towering over you.
They will be holding the ball constantly and not letting go at any point
Brace your abs
And ensure they hit the obliques with ‘mini’ hits on one side
Once one side has been annihilated, move onto the other side
Medicine Ball Exercise 2
Medicine ball kneeling partner twists
Make sure you are kneeling down
And back to back with your partner who should also be kneeling down
One of you should have a medicine ball to hand
Both of your brace your cores
Then slowly twist to one side and pass the ball to your partner (so your left will be there right and vice versa)
To keep things symmetrical ensure to twist and pass in the opposite direction also, so if you have been passing to your left for 20 seconds, pass to your right for the same duration of time
Alternative:
This can also be done standing up.
So there you have it, some great exercises to get you in tip top shape during the holiday season. And if your gym doesn’t have any of the balls mentioned in this article then you better add it your holiday wish list.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
50 Cent Addresses Role, Praises Jason Statham For Work In “The Expendables 4”
50 Cent joined the cast of The Expendables 4 and has enjoyed his time on set.
50 Cent has been successful in many avenues throughout his career and he can add television to the list. The rapper has received praise for his work producing BMF, a new crime drama that debuted on Starz back in September. Now, 50 Cent is continuing his transition and will be featured on the big screen in The Expendables 4.
It was announced that 50 Cent would join the cast back in November and he has enjoyed his time filming. With this opportunity comes the chance to work with the likes of Sylvester Stallone, Megan Fox, and Jason Statham. In a recent Instagram post, he took the time to acknowledge the work that Statham does and how his overall experience has been a joy.
“@jasonstatham makes everything look easy, I had a ball working with him on EXPENDABLES 4. You got a movie, want it to do well call Jason. Your franchise not filling seats anymore call Jason. Want to be successful in life call Jason. WTF?you in jail CALL JASON LOL #bransoncognac#lecheminduroi”
This will be the fourth installment in The Expendables franchise. The Expendables 3 was released back in 2014. It is expected to be released in 2022 but there has not been an exact dat nailed down. Many, including 50 Cent, have already begun promoting the film in different ways.
At this time, 50 Cent’s role is unknown but he has let his following in a bit with social media posts. In November, the rapper posted a picture holding a gun and standing in front of a tank. He did not state his role but did mention that he has a “military mind set.”
Just a few days later, 50 Cent was seen in similar gear on a motorcycle. While we do not know the exact role, we can make assumptions that the character will be action-packed and play an important part.
The entire cast for the film is full of stars who have put together some incredible careers. The addition of 50 Cent helps his transition into television and movies. Working with actors like Stallone and Statham will help in his future endeavors.
After just one season of BMF, 50 Cent has already made a name for himself as a producer, and much more, and he will add actor to the list once this film is released.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Way To Boost Testosterone Through Your Diet
Know how to tackle your testosterone problem by changing your diet.
Many of us may take our testosterone levels for granted but for those who need a boost, the change may happen through your diet. While thinking of and dwelling over what our testosterone levels might be isn’t totally necessary, it is important to know at least where we stand. Testosterone is important. As a vital sex hormone, it helps with a host of bodily functions and if decreased, can hurt our gains and overall results.
What we eat can drastically affect how we feel. And when it comes to something like testosterone, this can work for us by increasing levels or against us by decreasing them. Whatever the case may be, knowing that the possibility to change your testosterone fortune through your diet is a great benefit to you. That means less trips to a doctor or saving money on certain supplements. It’s just adding and subtracting a few things from your grocery list.
Let’s check out the top ways to boost your testosterone through your diet so you don’t have to worry about low T levels again. The right foods and right approach can greatly affect just how well your testosterone levels increase.
Why Testosterone Matters
Testosterone is a vital sex hormone used for many bodily functions that keep us operating every single day. Testosterone has a role in building muscle mass and building stronger bones for better functional movements and overall health (1), improving sex drive, increasing mood and an overall quality of life, among others like our overall development. Low levels of testosterone can hinder these processes and work against us, either against our training, health, or both.
Foods That Work
When it comes to boosting your testosterone levels, the right foods can greatly impact how your levels change. By taking your diet and making sure it works for you, the right approach is all you need to start seeing results.
Fatty Fish
Having too low of fat in your diet can lead to lower levels of testosterone and including healthy fat options can increase hormonal health for the best in terms of those levels (2).
Similar to fatty fish, having that fat in your diet is key. But what avocados have is boron which has promising and worthwhile benefits to increasing testosterone levels.
High Protein Foods
These are necessary because too little can affect testosterone production. Also, protein will help with weight loss and management and if you have a higher body fat percentage, this can decrease testosterone production as well (3).
Chicken, grass-fed beef, wild salmon, eggs, lentils
Complex Carbohydrates
A great source for increasing energy and mood, all playing into testosterone production on a more efficient level.
Oats, quinoa, brown rice, sweet potatoes
Ashwagandha
A popular herb in testosterone boosters, this can help deal with stress and those stress levels while boosting growth and increasing T levels (4).
Foods With Magnesium
Magnesium does have links to testosterone production and focusing on foods with these levels can improve sleep and work to boost production.
Dark chocolate, spinach, banana, various seeds and nut butters
Food That Don’t Work
On the other hand, knowing what not to eat can work wonders for you as you seek to change your testosterone reality. Some foods can work against testosterone and counter the effects, often times too strong, and avoiding these foods can be of great service to you.
While we all love sugar, kicking this out or at least limiting it is important for testosterone production given its impact on insulin and the resistance your body can potentially build up.
Alcohol can interfere with hormone production and may counteract the process of testosterone production. While this is on a level of heavy alcohol use, it is still important to monitor especially if you are someone seeking results (5).
Dairy products can affect testosterone synthesis by working against it to produce estrogen, as well as increasing blood insulin, both having negative effects towards testosterone production.
Soy is the same deal as dairy in that it will raise your estrogen levels and hurt those valuable testosterone levels, making soy products something to kick to the curb.
Other Ways To Boost Testosterone With Your Diet
While foods are great and can work well for you, other approaches, whether they be training or diet related, can help as well.
HIIT Workouts
Performing HIIT workouts will work for better muscle growth overall resulting in less protein breakdown. As a result, this helps increase testosterone levels to help maintain that muscle mass. More muscle works to create more testosterone. Plus, HIIT workouts are great ways to see those desired body composition changes.
Intermittent Fasting
Intermittent fasting is a great diet for those wanting to increase testosterone levels because it will work to avoid overeating and help with weight management, since higher body fat percentage leads to less testosterone. It also can increase growth hormone which is closely tied to testosterone as well.
Best Supplements To Boost Testosterone
For those struggling to boost their testosterone levels, looking towards the right supplements is all you need. While plenty of options do exist, working with premium and high-quality products can make life just a little bit easier. A testosterone booster is a great supplement for those looking to increase testosterone and vitality and what a good test booster will do is increase strength and muscle growth, burn stored fat, increase your sex drive, and improve overall mood. This is exactly what you need when looking to increase growth and see those results you want most.
Wrap Up
It can be challenging to accept the fact that you are suffering from low T levels. But don’t let that be emasculating. Taking the right steps to address and fix the situation can make it seem like it never happened. Through what foods you eat, your dietary approach, or using a testosterone booster, you can see those results you want most and get those levels back to where they belong.
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
Sinha-Hikim, I.; et al. (2002). “Testosterone-induced increase in muscle size in healthy young men is associated with muscle fiber hypertrophy”. (source)
Zaima, N.; et al. (2016). “Effect of dietary fish oil on mouse testosterone level and the distribution of eicosapentaenoic acid-containing phosphatidylcholine in testicular interstitium”. (source)
Alemany, J.; et al. (2008). “Effects of dietary protein content on IGF-I, testosterone, and body composition during 8 days of severe energy deficit and arduous physical activity”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Walter, M.; et al. (2006). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
John Fury Threatens Jake Paul, Wants Tommy Fury Bout Scheduled For March
John Fury did not mince words when discussing Jake Paul taking on his son.
Jake Paul is one of the biggest and most controversial names in boxing right now. Paul made the transition from YouTube sensation to boxing and has not lost a match just yet. As he continues to take steps up in competition, there is even more attention being brought to the sport. Paul knows how to push buttons on social media and he has done this once again after Tommy Fury backed out of their scheduled fight.
Fury was forced to remove himself from the bout after suffering an injury. Paul quickly took to Instagram to discuss how Fury was afraid of the challenge. Now, Paul will have a rematch with Tyron Woodley on Saturday.
Since then, John Fury has called out Paul. Fury, who is the father of Tommy and Tyson Fury, demanded that Paul take on Tommy or he will handle the situation himself.
“I’ll tell you what Jake Paul, if you any kind of man at all mate, let’s renegotiate this fight for March. Or I will come to America and I’ll give you and your brother a good hiding. I’ll slap the pair of you with the back of my hand,” John Fury said.
“He’s used the Fury name though, hasn’t he? But good luck to him, you know, luck was with him. The cards fell his way. It was unfortunate for us. We can deal with misfortune. I’ve had misfortune most of my life. Like I said to Tommy, I said pick your head up son, I’ve been unfortunate most of my life… We don’t value Jake Paul, or his brother, or any fighter in the world. This is what we do. It’s a business. In his heart he knows the truth. He’s sucked the life out the Fury name for three months. He’s had his money’s worth.”
It is clear that John Fury was unhappy with the way Jake Paul was using his family’s name. Paul has also made comments that Tyson could be partially to blame for Tommy Fury’s injury because of training methods. In reality, Fury has been dealing with a bacterial chest infection after suffering broken ribs.
Jake Paul has not been shy about getting in the ring with anyone. Right now, he is the hot ticket for any boxer looking to take him on for any reason — whether it is personal or financial. Now, this storyline between Tommy Fury and Jake Paul is continuing to grow. There are now some personal reasons that the two might want to meet and it is something we could see happen in 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Most Dangerous Substances In Bodybuilding Today According To Dr. Testosterone
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Dr. Testosterone breaks down the absolute most dangerous substances used in bodybuilding today.
For almost as long as modern bodybuilding has existed, there has been an ongoing conversation about substance use in the sport. It’s widely known that many competitors use steroids and other PEDs to enhance performance. What seems to be further up for debate is just how dangerous these substances really are. But beyond the standard set of steroids, bodybuilding as a whole has engaged with other substances such as insulin, diuretics, and stimulants. In our latest GI Exclusive interview, Dr. Testosterone details the truly most dangerous substances used in bodybuilding today.
There is no doubt that steroids and similar PEDs can lead to health issues in the long term. It’s the kind of risk that many competitive bodybuilders are willing to take to achieve a new level of greatness. While we don’t want to diminish the possible ramifications of steroids, there are far more dangerous drugs used in the sport as well. That’s why we turned to Dr. Testosterone to find out more clearly which substances are the most dangerous and what kind of effects they can have on athletes.
When asked the question, Dr. Testosterone doesn’t even pause to think. Diuretics, stimulants, and insulin are far and above the most dangerous substances used in bodybuilding today. The doctor has spoken previously with us about the ramifications of diuretics in a previous segment. He’s also gone into detail about the dangers of insulin. So in this segment Dr. Testosterone dives headfirst into stimulants, how they are used in bodybuilding, and why they are so dangerous.
While not as common as other substances, bodybuilders use stimulants to help burn fat. But the problem with stimulants is that they are essentially a direct poison to the body. Looking past the detailed medical and scientific explanations of what happens to the body – the short answer is that stimulant abuse can lead to a stroke. While not always fatal, strokes can lead to very serious life altering outcomes. It can also lead to death in some cases.
Strokes can be caused by the stimulants raising your blood pressure in the brain. But that’s not the only possible negative effect. Stimulants elevate your heart rate and in some cases can cause arrhythmia. It can also constrict blood vessels eventually leading to a heart attack.
There are also other dangers of substances in bodybuilding beyond life or death situations. Sex drive is often associated with drugs like steroids. This is because of the increased testosterone that can, initially, increase sex drive. But as we had previously discussed with The Anabolic Doc, that increased sex drive eventually gives way to a complete depletion of it. Dr. Testosterone corroborates that notion – and goes into more detail as to why it happens and the many forms it can take.
This does not only take the shape of decreased desire for sex. It can also lead to making it hard or impossible for men to achieve erections. And in some extreme cases can lead to a man not being able to ejaculate at all. While not as dire as a life or death health scenario – these kinds of sex issues can cause great psychological trauma to individuals and couples in a relationship.
In addition to this, Dr. Testosterone also speaks about the possible dangers of substances when it comes to increasing aggression, agitation, and anger. While “roid rage” is vastly over-exaggerated in pop culture media, the doctor does admit that certain substances can lead to increased aggression. His recommendation? Smoke a joint to help level out your mood.
You can watch all of Dr. Testosterone’s comments on the most dangerous drugs currently in bodybuilding by watching our latest GI Exclusive interview segment above!
Phil Heath Looks Strong But Noticeably Downsized in Recent Update
Phil Heath is looking downsized yet still strong.
Phil Heath is looking strong yet downsized in his latest update to social media. The modern bodybuilding legend worked biceps in the gym for a recent YouTube video where you can tell that he’s not quite as massive as he once was.
One the kings of modern bodybuilding, Phil Heath has been in great condition for quite some time now. As a seven-time Olympia champion Heath has known for having one of the greatest bodybuilding physiques of all time. That means having great conditioning as well as massive bulk. But ever since the all time great contracted the virus this past summer there’s been a noticeable difference in his physique.
Phil Heath originally informed the public that he had lost 30lbs of mass during his ordeal with the sickness. Having considerable bulk on your frame is a hallmark of a high level pro bodybuilder. Though we are unsure of Heath will ever make a return to action, many expected him to keep the bulk on his frame. But a recent update from the modern day legend shows a considerably smaller version of the seven time Olympia champion.
Strong Yet Downsized
In one of his most recent updates on Instagram Phil Heath is looking a bit smaller than usual. While he still has plenty of muscle on his frame you can tell that Heath is a bit downsized from the last time he was on stage.
Having some fun in the gym tonight. We’re filming a quick Bicep workout for youtube. Subscribe to my channel- Phil Heath TV ??
?Train Hard
?Train Smart
?Have Fun
While he may not be tipping the scales as much as he used to, Phil Heath still looks strong and has plenty of muscle on his frame. While expected a comeback to the stage at this point is a long shot, you can bet that Heath will still remain in great shape.
What do you think of the strong yet downsized version of Phil Heath?
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.
Larry Wheels Falls To Brandon Allen In Recent Arm Wrestling Match
Larry Wheels recently took on Brandon Allen in an arm wrestling match.
Larry Wheels has been putting up some incredible lifts in the gym. He has been crushing personal records in recent months and sharing his achievements to social media. While Wheels has found success and built a large following as a powerlifter, he has also dabbled in the sport of arm wrestling.
Recently, Wheels took on Brandon Allen in a best-of-six match where one competitor has to win four rounds to take home a victory. This comes after Wheels was defeated twice against Aleksandr Toproll, known as Schoolboy. Wheels got off to a strong start against Allen but in the end, it was a 4-2 victory for Allen.
The powerlifter used brute strength to win the first two rounds. After giving it his all early, Wheels seemed a bit tired and Allen took advantage. He would win rounds three and four with ease before Wheels regained some energy. Round five was a battle but Allen countered an early pull from Wheels before finishing off the match in round six.
There was some drama building up coming into the match. Larry Wheels shared a video to his YouTube channel showing some tall between the athletes leading up. This includes some comments about Allen’s coach and how Wheels believed there is no coach who could help.
Allen also mentioned that he had been training with Mike Ayello. Wheels also has experience training with Ayello and said that this could be his next opponent.
“I would shock him the next time. Matter of face, he might be my next opponent,” Larry Wheels said.
Brandon Allen joked about Wheels’ ability in training and even acknowledged the lack of following that he has compared to Wheels, who currently has 2.7 million followers on Instagram.
“From what he (Ayello) told me, there is no way you improved that much,” Brandon Allen said.
“You’re gonna disappoint your fans. My fans will be stoked, all six of them.”
Larry Wheels has recently posted some incredible lifts, such as a 950-pound squat and 140-pound dumbbell shoulder press for 17 reps. Wheels recently injured his quad in September after making his return to powerlifting. This came after his first venture in arm wrestling.
From what it sounds like, Wheels is not done in the sport. There is a great chance that he returns to arm wrestling for what could be another high-powered matchup. Wheels brings a big name and a big following into matches. Now, Wheels will be focused on fine-tuning his skills and preparing for his next match.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How The Dumbbell RDL Is A Great Deadlift Variation
Build strength in your legs and back with this great exercise.
The dumbbell RDL, short for Romanian deadlift, is an exercise many of us have potentially tried. But for those who have not, this alternative exercise is one to really give you a great chance at seeing great gains in your lower body and back while promoting better form. It is challenging, but can be satisfying once you nail this down for developing these muscles will prove to help your results greatly.
Why care about our legs and back? Both of these muscle groups work to promote balance in us either for sport specific or more functional movements and as a result, we are better able to tackle any challenge that comes our way. Having strong legs also promotes power and speed, while a strong lower back will assist with our posture and overall form. The dumbbell RDL is a great exercise to help with both these muscle groups as we seek the best for our gains.
Let’s take a look at the dumbbell RDL and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how to perform it, you will have all the information you need to take this exercise head on. Plus, you won’t be disappointed by the results.
What Is The Dumbbell RDL?
The dumbbell RDL is a great strength building exercise for your lower body and back. This is designed to boost strength, but also power, speed, balance, and explosivity. A nice alternative to the deadlift (1), you don’t lift nearly as much weight, but you do focus on form, allowing for mind-muscle connection work to be done, while also preventing injury.
For those wanting to do more compound movements, by increasing strength in your posterior chain, this helps strengthen those muscles needed down the line. While this exercise can be done with a barbell, using the dumbbell allows you to focus on any muscle imbalances that may hurt your gains and overall results.
Muscles Worked
With the dumbbell RDL, the main muscles worked from your lower body are your hamstrings and glutes, and from your upper body is your lower back. This is a result of engagement pre-movement, as well as during, with your hamstrings and low back feeling a stretch throughout while your glutes are engaged for balance and better stability. By focusing on the posterior chain, you also allow yourself a better foundation for those compound movements that may come up on other training days (2).
Other muscles that do feel some work done are your core muscles as a result of increased engagement, your traps and forearms from the necessary grip, and your back as a whole since this movement does require real stability. By working so many muscles, you can get your body in tune with itself so when those bigger lifts roll around, you have no problem taking them on.
Benefits Of The Dumbbell RDL
The benefits of this exercise, while of course include strength building, will make you want to try this, especially for those athletes looking to take their abilities to the next level.
Benefits of the dumbbell RDL include:
Increased strength: Build more strength in your hamstring, glutes, and low back, as well as other muscles needed for the movement.
Promote balance: As a challenging exercise, and one that requires your core engagement for stability, you can build a better foundation for balance that translates to other parts of your workouts (3).
Promote better form: Needing to put a real emphasis on form, you can build mind-muscle connection and stay free of injury (4).
Learn better hip mechanics: Our hips tend to be vulnerable and learning how to properly use them, especially with weight attached, can be a game changer in the long run.
Nice deadlift variation: Slide this into your workout for a deadlift variation that works to build strength with less weight needed, while still preventing unnecessary injury.
How To Perform This Exercise
Here are the steps for performing the dumbbell RDL. As said before, while this can be done with a barbell in similar fashion, using dumbbells allows you to build better grip strength and tackle any unfortunate muscle imbalances.
Stand with your feet about hip-width apart and hold a dumbbell in each hand. Your grip will be overhand.
Engage your core as you get ready to begin the movement. Be sure to keep your chest up.
Bending slightly at the knees, hinge from your waist and lower the weights to the ground. Your arms will be straight and you should feel a stretch in your hamstrings and low back.
When ready, slowly return to the starting position while keeping your core engaged.
Repeat for your desired number of reps.
Best Way To See Increased Growth
For those of us looking to see increased growth, looking to those supplements that can help us is incredibly important. For some essentials, a pre-workout, intra-workout BCAA, and protein powder are all great to have and will work wonders for our pre-, mid-, and post-workout gains. Other supplements that work well after performing the dumbbell RDL are creatine for boosting strength and size as well as casein protein for that overnight repair as your body looks to recover and heal those worn down leg and back muscles.
Wrap Up
The dumbbell RDL is a great exercise to really focus on your posterior chain while building strength in your hamstrings, glutes, and low back. By putting an emphasis on these muscles you work for power, speed, balance, and explosivity while of course building overall strength. A challenging exercise, this is a great one to replace the deadlift for you will still see gains without the additional risk of injury. Give the dumbbell RDL a try and see how this fits into your routine.
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
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Ridder, E.; et al. (2013). “Posterior muscle chain activity during various extension exercises: an observational study”. (source)
Iacono, A.; et al. (2016). “Core stability training on lower limb balance strength”. (source)
Calatayud, J.; et al (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Arnold Schwarzenegger Quotes to Keep You Motivated
Arnold Schwarzenegger Quotes to Keep You Motivated
It’s safe to say Arnold brought bodybuilding to the mainstream. If it was not for Arnie and his Greek god-like physique in Conan the Barbarian, Terminator, Commando etc., bodybuilding probably wouldn’t have flourished throughout the world.
Who would have thought a guy from Austria would end up marrying a Kennedy and become the Governor of California? The Governator is no ordinary human. His thought process, hard work, discipline, and visualization techniques have helped him get where he is. When Arnie talks, we should all listen.
Arnold Schwarzenegger Rules of Success
Make it Count
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”
Chase the Pump
“Not many people understand what a pump is. It must be experienced to be understood. It is the greatest feeling that I get. I search for this pump because it means that that my muscles will grow when I get it. I get a pump when the blood is running into my muscles. They become really tight with blood. Like the skin is going to explode any minute. It’s like someone putting air in my muscles. It blows up. It feels fantastic.”
Resistance is Your Friend
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”
If It’s Not Fun, You’re Doing it Wrong
“Bodybuilding should be fun because you get a feeling of satisfaction which is very hard to explain. A bodybuilder knows when he pumps up his muscles it means growth. The muscles grow. So, therefore, he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s a difficult thing to explain. Like sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”
“The best activities for your health are pumping and humping.”
Shock Your Muscles
“A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body was ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area. Experiencing this pain in my muscles and aching and going on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It’s not going to kill me. I wake up five minutes later and I’m OK. A lot of other athletes are afraid of this. So they don’t pass out. They don’t go on.”
Stay True to Yourself
“What I’m doing is the thing I want to do. I don’t care what other people think. If the rest of disagrees and says I shouldn’t waste my time, I still will be a bodybuilder. I love it. I love the feeling in my muscles, I love the competition, and I love the things it gives me. I have never really had to work in my whole life. I’ve never had an eight to six job. I’ve always made good money. I’ve traveled all over the world competing and giving exhibitions. I‘ve made a profession out of a pastime, which perhaps only five percent of the population can do. The other ninety-five percent are frustrated office workers, working for someone else. I’m totally independent. So, I…..feel…if I would live again or if I would be born again, I would do exactly the same thing.”
Never Be Afraid of Failure
“Just like in bodybuilding, failure is also a necessary experience for growth in our own lives, for if we’re never tested to our limits, how will we know how strong we really are? How will we ever grow?”
Be the Sculptor of Your Physique
“You don’t really see a muscle as a part of you, in a way. You see it as a thing. You look at it as a thing and you say well this thing has to be built a little longer, the bicep has to be longer, or the tricep has to be thicker here in the elbow area. And you look at it and it doesn’t even seem to belong to you. Like a sculpture. Then after looking at it a sculptor goes in with his thing and works a little bit, and you do maybe then some extra forced reps to get this lower part out. You form it. Just like a sculpture.”
Struggles Develop Real Strength
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
Visualization is the Key
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
“As a kid, I always idolized the winning athletes. It is one thing to idolize heroes. It is quite another to visualize yourself in their place. When I saw great people, I said to myself: I can be there.”
“We all have great inner power. The power is self-faith. There’s really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to want to conquer.”
Be Yourself
“The worst thing I can be is the same as everybody else. I hate that.”
Never Settle
“When I was ten years old I got this thing that I wanted to be the best in something, so I started swimming. I won championships, but I felt I couldn’t be the best. I tried skiing, but there I felt I didn’t have potential. I played soccer, but I didn’t like that to well because there I didn’t get the credit alone if I did something special. I just avoided team sports from then on. Then I started lifting through the other sports and I enjoyed it the most. I won the Austrian championship in 1964 but found out I was too tall. So I quit that and went into bodybuilding. Two years later I found out that that’s it that’s what I can be the best in.”
Food for Thought
“You have to remember something: Everybody pities the weak; jealousy you have to earn.”
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