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Shaun Clarida Shows Off Insane 206-Lb Physique Update 20 Weeks From 2023 Mr. Olympia
Shaun Clarida has officially begun preparations for his upcoming title defense in November. The reigning two-time 212 Olympia champ took to Instagram and showcased an impressive physique update where he tipped the scales at 206 pounds.
While he doesn’t enjoy the height of some of his peers, Clarida makes up for it with density, conditioning, and pure grit. He’s been referred to as a ‘Mini Ronnie Coleman,’ who is known for throwing around heavy weight for high reps.
With cartoonish proportions and three-dimensional muscle mass, Shaun Clarida quickly emerged as a preeminent threat in the 212 Bodybuilding class. After several years of failing to win the coveted Olympia title, Clarida reached the pinnacle of his career in 2020 when he ousted Kamal Elgargni for gold in a memorable showdown.
In 2021, he brought an improved physique but struggled against Derek Lunsford, a competitor held in high regard for his shape, aesthetics, and pronounced v-taper. In the end, Shaun took runner-up to Lunsford. Testing a new division, Clarida entered and won the 2021 Legion Sports Fest Pro, earning him the nickname ‘The Giant Killer.’
And while Derek Lunsford opted to compete in the Open at 2022 Mr. Olympia due to a special invite, Shaun stuck it out in the 212 class, aiming to win his title back. Clarida dominantly won his second 212 Olympia title last December. Instead of taking time to map out his next move, Clarida entered and finished fifth at the 2023 Arnold Classic.
Having led a busy schedule, Clarida is motivated to become a three-time champion later this year. He believes the birth of his daughter and a recent move to Texas will serve as huge boosts to his motivation on the horizon.
Shaun Clarida Shares ‘Starting Point’ for 2023 Mr. Olympia Prep, Shows Off 206-Lb Physique 20 Weeks Out
Clarida clarified that this photo was taken last week and served as his starting point for the 2023 Mr. Olympia prep.
At 206 pounds, Shaun appears full but is still holding on to a substantial amount of definition. Despite the off-season, his legs are impressively separated as well.
“?UPDATE?
This is my starting point 20 weeks out (taken last week) from the 2023 ⭕️lympia sitting at 206lbs.
Despite being one of the busiest years of my life/career between doing both the Olympia and the Arnold last season, the birth of my daughter and moving my family from New Jersey ➡️ Texas, it’s been one of the most productive. The new environment, having the fuel & motivation with Baby GK and always having a supporting cast of friends, family and sponsors have all kept me grounded and focused on the task and goal come November 3rd. ???
OFF TO THE RACES WE GO!” Shaun Clarida wrote.
Clarida has ambitious plans before he puts an end to his bodybuilding career. In March, he revealed he would like to break Flex Lewis‘ all-time 212 Olympia record of seven victories. During his appearance on Hany Rambod’s The Truth Podcast, Shaun elaborated on his future. He said his goal was to win multiple titles as a 212 athlete but still planned to occasionally test his mettle in the Open class.
In addition to their YouTube collaboration, Clarida and Rambod teamed up for an FST-7 chest workout. With hypertrophy as the primary objective, the training session was a success and highlighted how freaky Shaun looks when his physique is pumped up.
The 212 division is growing in popularity, and Clarida will have his hands full with contenders later this year. Breon Ansley, who gave Chris Bumstead trouble in the Classic Physique category, announced his switch to the 212 and said fans should expect another ’10 pounds of muscle mass’ when he hits the stage later this year.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
With top contenders from last year and new blood like Ansley, fans are in store for an epic 212 showcase at the 2023 Olympia show. Clarida, who has flipped the switch for prep, plans to bring his best look to date in the near future.
Published: 26 June, 2023 | 9:56 PM EDT
Mateusz Kieliszkowski Withdraws From 2023 Shaw Classic; Gavin Bilton Makes His Debut
The 2023 Shaw Classic will take place on August 19-20, and will mark the end of Brian Shaw’s professional career. So, it is set to be the most special and emotional competition of the season, which is why Brian is making sure everything is perfect. Also, Brian made sure to choose a perfect 16-man lineup. However, one of his original choices will not be able to attend, as the Polish prodigy, Mateusz Kieliszkowski has withdrawn from the competition.
Brian Shaw initially named 15 athletes for the 2023 Shaw Classic and waited for official confirmation from Mateusz Kieliszkowski who was the 16th man. Unfortunately, despite initially confirming his presence two months ago, Mateusz has now revealed that he won’t compete.
Mateusz Kieliszkowski injured his knee earlier this year and he thinks it will not heal by the time the 2023 Shaw Classic rolls around.
“Unfortunately Mateusz Kieliszkowski doesn’t feel that he will be back in fighting shape by August and has decided to withdraw. We wish him all the best in a full recovery,” stated the caption of Shaw Classic’s Instagram post.
Related: Polish Strongman Mateusz Kielz. Litfs an INSANE 478lbs Stone To Shoulder
Mateusz Kieliszkowski is still young but he has already made a name for himself, having started competing in 2014 at just 21 years old. From then, until 2021, Mateusz took part in 44 International and National competitions, claiming 15 victories in the process.
After suffering multiple injuries in 2021, Mateusz Kieliszkowski did not compete until the 2023 Arnold Strongman Classic. His comeback to the sport was very successful, as Mateusz finished in second, only behind Mitchell Hooper. He then took part in the 2023 WSM, but did not qualify for the finals.
Mateusz Kieliszkowski’s Replacement
Coming in to replace Mateusz Kieliszkowski at the 2023 Shaw Classic is Gavin Bilton, also known as the Welsh Bull. Gavin has never competed in Brian Shaw’s competitions. So he will be making his debut in August.
Gavin Bilton is currently riding a success wave, having recently claimed his first International victory at the 2023 Strongman Champions League Serbia. In addition, he has two National titles to his name as well, having won the 2020 and 2021 UK’s Strongest Man competitions.
In total, Gavin Bilton has taken part in 23 International and National competitions and won three of them. Four appearances came at the World’s Strongest Man competition, but Gavin never made it into the final 10.
Related: Brian Shaw Reveals 10,000+ Calorie Diet Leading Up To His Final Professional Strongman Appearance Ever
2023 Shaw Classic Full Lineup
Trey Mitchell
Mitchell Hooper
Oleksii Novikov
Maxime Boudreault
Kevin Faires
Aivars Šmaukstelis
Evan Singleton
Bobby Thompson
Luke Stoltman
Tom Stoltman
Adam Bishop
Pavlo Kordiyaka
Pavlo Nakonechnyy
Thomas Evans
Brian Shaw
Gavin Bilton
Brian Shaw recently revealed that the 2023 Shaw Classic will also feature arm wrestling matches, grip events, and more. However, the main attraction of the event is still the Strongman competition, and Gavin Bilton, the newest member of the lineup, will do his best to make it awesome. Mateusz Kieliszkowski will still be missed, but there is no doubt that he will continue competing at the highest level once he is recovered.
Published: 26 June, 2023 | 7:38 PM EDT
$33,500 IFBB PRO LEGION MEN’S PHYSIQUE CASH PURSE. OLYMPIA CHAMP ERIN BANKS TO COMPETE.
ALPHALETE has committed to the Legion Sports Fest as a TOP sponsor PLUS contributed to the IFBB Pro Men’s Physique cash purse, creating the second largest Men’s Physique cash purse in the world after the Mr. Olympia. Already the current Olympia champ ERIN BANKS has committed to competing in the IFBB Pro Legion!
Erin Banks has taken to social media to call out other top IFBB Pro Men’s Physique champs, challenging them to face him on the Legion Stage. The IFBB Pro Legion is a last-chance qualifier for the Mr. Olympia. Given that the NPC and IFBB Pro Legion’s head judge is Tyler Manion who is also the Mr. Olympia head judge, all of the top IFBB Pros are expected to show up to the Legion stage for feedback before they fight for the biggest bodybuilding title in the world.
Alphalete is joining the Legion Sports Fest as a top sponsor in the massive fitness expo now known as the biggest and most important NPC and IFBB Pro event on the west coast. Christian Guzman, owner of Alphalete has wants the world to see how important it is for companies to commit the athletes to ensure the future of our sports. He hopes to see other sponsors following his lead.
2023 Official Strongman Games Events Revealed
The 2023 Official Strongman Games (OSG) is back for another year and it brings even more excitement. Featuring the biggest field of athletes, OSG consists of multiple weight and age classes for both men and women. So, it is a true Strongman and Strongwoman festival where everyone will have a chance to prove themselves. Now the events for the 2023 Official Strongman Games have also been revealed on Instagram, giving a hint about what can be expected to happen at the prestigious competition.
After three years of action in Daytona Beach, the 2023 Official Strongman Games are moving to Charleston Coliseum, West Virginia. This change in location was made since the weather almost ruined the competition in 2022. In addition, the competition will now feature two events on each of the three days.
The 2023 Official Strongman Games were previously held in November, but they will now be taking place a bit later than usual, with the action set to take place on December 1-3, 2023.
2023 Official Strongman Games
Stand or Submit Press Medley
Stix and Stone Carry
Deadlift Ladder
Goruck Survival Challenge
Sandbag Toss
Atlas Stone Series
Related: 2023 Britain’s Strongest Woman Lineup Revealed
Day One — December 1st
Stand or Submit Press Medley
Athletes will be given a series of four implements to press in order to achieve the fastest time possible within the 60-second time limit. The weight of the implements is not yet determined, but it will be different for all weight classes.
Barbell with Wagon Wheels
Circus Dumbbell
Safe Yoke (Curved bottom yoke designed for pressing)
Block
Stix and Stone Carry
For the second event of the 2023 Official Strongman Games the athletes will first carry a timber frame for a distance of 50 feet (15.25 meters) down the course. They will then proceed to pick up a set of stones and carry them back for a distance of 50 feet (15.25 meters) for the fastest time within a 60-second time limit. The stones are inspired by the traditional Scottish carrying stones.
Day Two — December 2nd
Deadlift Ladder
Starting off day two of the 2023 Official Strongman Games will be the Deadlift Ladder, an event featured in many major competitions. The time limit will be 60 seconds, while the athletes will attempt to complete five progressively heavier deadlifts as fast as possible.
The rules will be strict for this event, as the athletes will not be allowed to use deadlift suits. They will also have to wait for the down signal from the judge, which will only be given when the athlete achieves full lockout both in the knees and hips.
Goruck Survival Challenge
Although the 2023 Official Strongman Games are a Strongman and Strongwoman competition, the Goruck Survival Challenge will test the athlete’s endurance a bit. This event will still include a very heavy Sand Medicine Ball and other custom Goruck pieces of equipment that are not yet revealed. The athletes will also carry heavy backpacks throughout the event, some of which will exceed 100 pounds. The event will also last anywhere from 60 to 90 seconds.
Day Three — December 3rd
Sandbag Toss
The final day of the 2023 Official Strongman Games will start off with a Sandbag Toss. In this event, the athletes will be given a 60-second time frame in which they must throw six sandbags over a crossbar as quickly as possible. The Sandbags will progressively get heavier.
The height for all of the men’s weight classes crossbars will be 15 feet (4.6 meters). On the other hand, the height for all women’s crossbars will be set at 13 feet (4 meters).
Atlas Stone Series
The Atlas Stones are arguably the most recognizable Strongman event, mostly because they are the final event of the majority of competitions. This is the case in the 2023 Official Strongman Games as well, as the athletes will be tasked with lifting six progressively heavier Atlas Stones onto the platforms.
The weights of the Stones for each weight class have been decided and can be seen in the picture below.
Related: 2023 Shaw Classic Updates: New Competitor, Arm Wrestling Matches & More Revealed By Brian Shaw
Although the rules and exact weights for some events cannot be decided yet, they will definitely push the athletes to their limits. All six event concepts are amazing, and some are innovative, which makes the 2023 Official Strongman Games one of the greatest competitions in the world. The athletes now have five months to prepare for these six events as well. Athletes will therefore prepare for a fierce battle for the title right up until the last second.
Published: 26 June, 2023 | 5:07 PM EDT
Ronnie Coleman Reacts to Reigning Mr. Olympia Hadi Choopan’s Craziest Lifts
Ronnie Coleman was revered for his monstrous physique and strength during his bodybuilding career. In a recent YouTube video, Coleman reacted to some of reigning Mr. Olympia Hadi Choopan’s most impressive gym lifts.
“What’s going on guys? Big Ron here. I’ve seen my boy Hadi Choopan been doing a lot of work over the years and finally got himself a title. I thought it would only be appropriate if I did some reaction videos to some of his training, so let’s get into this, yeah buddy,” said Coleman.
During his tenure, Coleman dominated the Men’s Open division for nearly a decade. Nicknamed ‘The King,’ Coleman brought unparalleled size, conditioning, and firepower to the world’s brightest stages. He routinely pushed and defeated heavy hitters in the category such as Jay Cutler, Flex Wheeler, and Kevin Levrone.
Coleman wasn’t just known for his skills on a bodybuilding stage. Throughout his career, he made headlines for recording stunning feats of strength. He’s deadlifted 800 pounds for reps and has leg pressed over 2,300 pounds.
A pioneer of freaky mass, Coleman collected eight Mr. Olympia titles from 1998-2005. He was well respected for his intense training style which often incorporated heavy weight for a high number of reps. Despite retiring in 2007, Coleman’s impact on the sport is undeniable. Given his experience and expertise, his opinions regarding the Men’s Open division are often sought out.
In the wake of the 2022 Mr. Olympia contest, Hadi Choopan claimed gold while Derek Lunsford, a former 212 Olympia champ, finished runner-up. The contest was close and in Coleman’s opinion, Derek Lunsford now has the potential to take out Choopan this November. In his latest endeavor, however, Coleman isn’t looking at the Olympia contest. Instead, he examined some of Choopan’s greatest lifts inside the gym.
Bodybuilding Legend Ronnie Coleman Blown Away by Hadi Choopan’s Greatest Lifts
The video starts with Choopan performing a series of cable exercises.
“Show me how you got that title, show me all the thickness you got there, let’s go, let’s do this, light weight.”
Then, Coleman reacted to Choopan firing off reps of heavy barbell curls.
“Get them arms as big as possible. That’s a big-armed dude. Let’s go Hadi. Let’s do this. What you got going on? Just playing around in the gym right now,” said Coleman. “Let’s show them how it’s supposed to be done. Yeah, buddy! Big thick chest, big thick arms, lifting that light weight baby, like it ain’t nothing. Ain’t nothing to it but to do it Hadi, you got this.”
Coleman watched Choopan hit huge barbell squats and reps on the leg press machine, an exercise Ronnie was famous for in his prime.
“Let’s go, you got this,” said Coleman. “Hard work always pays off. Now you got the title buddy.”
“Who is going to be the Mr. O in 2023. Those were some impressive lifts. Congratulations on the title Hadi, I’m looking forward to seeing you on the stage later this year. Yeah buddy.”
In retirement, Coleman is a busy man but makes time for fun reaction videos, usually in response to impressive lifts or gym fails. In addition to looking at the Open Mr. Olympia’s latest lifts, Coleman recently assessed four-time Classic Physique Olympia Chris Bumstead’s best feats of power. Coleman was most impressed after Cbum managed to deadlift 600 pounds with relative ease.
Though, it’s not just top-tier bodybuilders that Coleman keeps an eye on. He’s also given his reaction after watching four-time World’s Strongest Man Brian Shaw demonstrate some of his craziest exercises performed on camera. Overall, Coleman was stunned at the strongman’s abilities on the car deadlifts and truck pull.
With the 2023 Mr. Olympia contest approaching in November, fans expect that it will be another unpredictable contest. Choopan will again aim to fend off his teammate Lunsford, third-place 2022 O finisher Nick Walker, and frontrunner Samson Dauda, who recently claimed gold over ‘The Mutant’ at the recent 2023 Arnold Classic show.
RELATED: 8x Mr. Olympia Ronnie Coleman Gives Health & Mobility Update: “My Walking Is About the Same”
You can watch the full video from Ronnie Coleman’s YouTube channel:
Published: 26 June, 2023 | 4:33 PM EDT
Phillip Herndon Becomes The Lightest Person To Squat 1,000-lb With Knee Wraps In a Competition
Determining strength has always been a difficult topic since all athletes vary in size. So, to solve the issue, people invented weight classes, grouping people of approximate size together. Still, it is always more impressive when a lighter athlete lifts massive weights. Most recently, Phillip Herndon has achieved a lift that makes him one of the greatest powerlifters ever. This is because he just became the lightest person to squat 1,000 pounds with knee wraps.
Phillip Herndon competed at the 2023 IPA Strength Spectacular, which took place on June 25th in Pennsylvania, and made history. Weighing in at only 263.3 pounds, Phillip squatted 1,000 pounds using only a pair of knee wraps, a lifting belt, and wrist wraps. Thus, he became the lightest person to achieve this milestone, with the lift coming out to 3.8x his bodyweight.
“1000lb squat lightest person(263.3lbs) to do it in wraps.
3 week prep for this meet i was surprised this even happened.”
Watch Phillip Herndon’s lift here:
Related: Powerlifter Phillip Herndon (125KG) Cracks 411-kg (906.1-lb) Raw Squat All-Time World Record
Phillip Herndon was placed in the 275-pound weight class due to his bodyweight of 263.3 pounds. However, he did not set a World Record since that belongs to Zahir Khudayarov, who squatted 1,058.2 pounds at the 2017 FPO WABDL World Cup & SM penkkipunnerrus/maastanosto.
However, Zahir Khudayarov weighed 273.1 pounds at the time of his record-setting performance. So, Zahir was the lightest man to squat 1,000 pounds, until Phillip Herndon achieved the milestone with 10 pounds less bodyweight.
After claiming the new achievement, Phillip Herndon went on to win the competition and claim the prize of $2,500. As per Phillip, his full performance was as follows:
Squat: 1,000 pounds (453.6 kilograms) — Competition PR
Bench Press: 500 pounds (226.8 kilograms)
Deadlift: 800 pounds (362.9 kilograms)
Total: 2,300 pounds (1,043.3 kilograms) — Competition PR
The 2023 IPA Strength Spectacular was Phillip Herndon’s 42nd-sanctioned appearance and his 28th victory. However, the most notable fact about this competition was that Phillip Herndon came in with just three weeks of preparation. So, he still has much more room to improve.
Related: Powerlifter Phillip Herndon Lands 910-lb (412.8-kg) Unofficial Raw Squat All-Time World Record In Training
Phillip Herndon’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
906.1
507.1
906.1
2257.5
593.1
Wraps
959
500
959
2224.5
598.21
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
USPC
2023-03-18
Mid-Atlantic Regional Championship
Open
2257.5
593.1
Location
USA-MD
Competition
Mid-Atlantic Regional Championship
Division
Open
Age
27
Equipment
Raw
Class
275.6
Weight
258
Squat
846.6
870.8
906.1
906.1
Bench
463
491.6
507.1
507.1
Deadlift
787
826.7
844.4
844.4
GLP
120.35
2
WRPF
2023-02-18
The Ghost Clash 2
Pro Open
2155
564.41
Location
USA-FL
Competition
The Ghost Clash 2
Division
Pro Open
Age
27
Equipment
Raw
Class
275.6
Weight
260.4
Squat
843.3
-905
-905
843.3
Bench
463
501.6
-512.6
501.6
Deadlift
760.6
810.2
-848.8
810.2
GLP
114.43
1
WRPF
2022-11-05
The Freaks Come Out At Night
Open
2155
580.14
Location
USA-MD
Competition
The Freaks Come Out At Night
Division
Open
Age
27
Equipment
Raw
Class
242.5
Weight
241.2
Squat
826.7
870.8
870.8
Bench
424.4
463
-485
463
Deadlift
771.6
821.2
-837.8
821.2
GLP
118.42
1
RPS
2022-09-24
Raw Dawg
Pro Open
2100
566.21
Location
USA-PA
Competition
Raw Dawg
Division
Pro Open
Age
27
Equipment
Wraps
Class
242.5
Weight
240.2
Squat
840
Bench
460
Deadlift
800
1
RPS
2022-09-22
Raw Dawg
Pro Open
2100
566.21
Location
USA
Competition
Raw Dawg
Division
Pro Open
Age
27
Equipment
Wraps
Class
242.5
Weight
240.2
Squat
840
Bench
460
Deadlift
800
DQ
WRPF
2022-07-29
American Pro
Open
Location
USA-VA
Competition
American Pro
Division
Open
Age
27
Equipment
Wraps
Class
242.5
Weight
240.4
Squat
-914.9
-914.9
-914.9
Bench
-424.4
1
USPC
2022-04-09
Mid-Atlantic Classic
Open
2224.5
598.21
Location
USA-MD
Competition
Mid-Atlantic Classic
Division
Open
Age
26
Equipment
Wraps
Class
242.5
Weight
241.8
Squat
881.8
959
-1003.1
959
Bench
405.7
440.9
451.9
451.9
Deadlift
771.6
813.5
-835.6
813.5
1
USPA
2021-07-24
Pennsylvania State Championship
Open
2072.3
557.88
Location
USA-PA
Competition
Pennsylvania State Championship
Division
Open
Age
26
Equipment
Raw
Class
242.5
Weight
241.2
Squat
771.6
-832.2
-832.2
771.6
Bench
485
507.1
-518.1
507.1
Deadlift
-749.6
-793.7
793.7
793.7
GLP
113.88
1
WRPF
2021-04-24
Kern US Open
Open
2166
585.36
Location
USA-CA
Competition
Kern US Open
Division
Open
Age
25
Equipment
Wraps
Class
242.5
Weight
238.8
Squat
859.8
914.9
-937
914.9
Bench
440.9
440.9
Deadlift
749.6
799.2
810.2
810.2
1
RPS
2021-01-31
NJ and North American Championships
Pro Open
2190
593.54
Location
USA-NJ
Competition
NJ and North American Championships
Division
Pro Open
Age
25
Equipment
Wraps
Class
242.5
Weight
237
Squat
950
Bench
500
Deadlift
770
1
USPC
2020-11-07
Virginia State Championship
Open
2061.3
555.3
Location
USA-VA
Competition
Virginia State Championship
Division
Open
Age
25
Equipment
Wraps
Class
242.5
Weight
240.7
Squat
-865.3
865.3
-953.5
865.3
Bench
468.5
-501.6
-501.6
468.5
Deadlift
727.5
-771.6
-771.6
727.5
1
MM
2020-08-08
National Championships
Pro Open
2165
585.04
Location
USA-PA
Competition
National Championships
Division
Pro Open
Age
25
Equipment
Wraps
Class
242.5
Weight
238.8
Squat
905
Bench
490
Deadlift
770
1
USPA
2020-07-11
Pioneer Open
Open
2044.8
554.99
Location
USA-TX
Competition
Pioneer Open
Division
Open
Age
25
Equipment
Wraps
Class
242.5
Weight
236.1
Squat
804.7
810.2
-865.3
810.2
Bench
440.9
485
-501.6
485
Deadlift
705.5
749.6
-804.7
749.6
1
IPA
2019-11-23
National Powerlifting & Bench Press Championships
Pro Open
2075
557.44
Location
USA-PA
Competition
National Powerlifting & Bench Press Championships
Division
Pro Open
Age
24
Equipment
Wraps
Class
242.5
Weight
242.5
Squat
850
Bench
480
Deadlift
745
1
RPS
2019-08-10
Raw Dawg Nationals 8
Pro Open
1925
527.42
Location
USA-PA
Competition
Raw Dawg Nationals 8
Division
Pro Open
Age
24
Equipment
Wraps
Class
242.5
Weight
230.6
Squat
765
Bench
440
Deadlift
720
2
USPA
2019-08-03
The Tribute
Open
1785.7
522.01
Location
USA-TX
Competition
The Tribute
Division
Open
Age
24
Equipment
Wraps
Class
220.5
Weight
199.7
Squat
700
Bench
402.3
Deadlift
683.4
3
WRPF
2019-04-27
Kern US Open
Open
1934.6
544.44
Location
USA-CA
Competition
Kern US Open
Division
Open
Age
23
Equipment
Wraps
Class
220.5
Weight
216.5
Squat
788.2
-815.7
-815.7
788.2
Bench
440.9
-463
440.9
Deadlift
705.5
-755.1
-755.1
705.5
1
USPA
2018-12-08
Yuletide Slay Full-Power Classic
Juniors 20-23
1978.6
535.68
Location
USA-PA
Competition
Yuletide Slay Full-Power Classic
Division
Juniors 20-23
Age
23
Equipment
Wraps
Class
242.5
Weight
237.7
Squat
760.6
Bench
457.5
Deadlift
760.6
1
USPA
2018-12-08
Yuletide Slay Full-Power Classic
Open
1978.6
535.68
Location
USA-PA
Competition
Yuletide Slay Full-Power Classic
Division
Open
Age
23
Equipment
Wraps
Class
242.5
Weight
237.7
Squat
760.6
Bench
457.5
Deadlift
760.6
1
USPA
2018-09-22
Iron City Pro/Am
Juniors 20-23
1951.1
545.68
Location
USA-PA
Competition
Iron City Pro/Am
Division
Juniors 20-23
Age
23
Equipment
Wraps
Class
220.5
Weight
219.6
Squat
755.1
Bench
440.9
Deadlift
755.1
1
USPA
2018-09-22
Iron City Pro/Am
Open
1951.1
545.68
Location
USA-PA
Competition
Iron City Pro/Am
Division
Open
Age
23
Equipment
Wraps
Class
220.5
Weight
219.6
Squat
755.1
Bench
440.9
Deadlift
755.1
1
IPL
2018-04-28
Philadelphia Fit Expo
Juniors 20-23
1890.5
528.26
Location
USA-PA
Competition
Philadelphia Fit Expo
Division
Juniors 20-23
Age
22
Equipment
Wraps
Class
220.5
Weight
220
Squat
733
Bench
424.4
Deadlift
733
1
IPL
2018-04-28
Philadelphia Fit Expo
Open
1890.5
528.26
Location
USA-PA
Competition
Philadelphia Fit Expo
Division
Open
Age
22
Equipment
Wraps
Class
220.5
Weight
220
Squat
733
Bench
424.4
Deadlift
733
6
USAPL
2017-10-10
Raw National Championships
MR-Jr
1609.4
456.37
Location
USA-FL
Competition
Raw National Championships
Division
MR-Jr
Age
22
Equipment
Raw
Class
231.5
Weight
212.9
Squat
562.2
595.2
617.3
617.3
Bench
352.7
374.8
396.8
396.8
Deadlift
551.2
595.2
-628.3
595.2
GLP
93.78
2
USAPL
2017-07-15
DC Barbell Club PRO Invitational
MR-O
1488.1
435.97
Location
USA-PA
Competition
DC Barbell Club PRO Invitational
Division
MR-O
Age
22
Equipment
Raw
Class
205
Weight
198.9
Squat
545.6
-573.2
545.6
Bench
341.7
-352.7
-358.3
341.7
Deadlift
-578.7
578.7
600.8
600.8
GLP
89.64
DQ
USAPL
2017-04-08
Pennsylvania State Championship
MR-Jr
Location
USA-PA
Competition
Pennsylvania State Championship
Division
MR-Jr
Age
21
Equipment
Raw
Class
205
Weight
201.1
Squat
551.2
584.2
-600.8
584.2
Bench
330.7
352.7
363.8
363.8
Deadlift
-600.8
-639.3
-639.3
DQ
USAPL
2017-04-08
Pennsylvania State Championship
MR-O
Location
USA-PA
Competition
Pennsylvania State Championship
Division
MR-O
Age
21
Equipment
Raw
Class
205
Weight
201.1
Squat
551.2
584.2
-600.8
584.2
Bench
330.7
352.7
363.8
363.8
Deadlift
-600.8
-639.3
-639.3
1
USAPL
2016-11-19
Northeast and Mid-Atlantic Regionals
MR-Jr
1405.4
433.33
Location
USA-PA
Competition
Northeast and Mid-Atlantic Regionals
Division
MR-Jr
Age
21
Equipment
Raw
Class
183
Weight
180.8
Squat
518.1
-534.6
-534.6
518.1
Bench
319.7
330.7
-336.2
330.7
Deadlift
545.6
-556.7
556.7
556.7
GLP
88.79
1
USAPL
2016-11-19
Northeast and Mid-Atlantic Regionals
MR-O
1405.4
433.33
Location
USA-PA
Competition
Northeast and Mid-Atlantic Regionals
Division
MR-O
Age
21
Equipment
Raw
Class
183
Weight
180.8
Squat
518.1
-534.6
-534.6
518.1
Bench
319.7
330.7
-336.2
330.7
Deadlift
545.6
-556.7
556.7
556.7
GLP
88.79
1
USAPL
2016-08-06
Summer Classic
MR-Jr
1394.4
428.45
Location
USA-PA
Competition
Summer Classic
Division
MR-Jr
Age
21
Equipment
Raw
Class
183
Weight
181.9
Squat
468.5
501.6
512.6
512.6
Bench
303.1
319.7
330.7
330.7
Deadlift
551.2
-584.2
-584.2
551.2
GLP
87.82
2
USAPL
2016-08-06
Summer Classic
MR-O
1394.4
428.45
Location
USA-PA
Competition
Summer Classic
Division
MR-O
Age
21
Equipment
Raw
Class
183
Weight
181.9
Squat
468.5
501.6
512.6
512.6
Bench
303.1
319.7
330.7
330.7
Deadlift
551.2
-584.2
-584.2
551.2
GLP
87.82
3
USAPL
2016-05-21
Philadelphia Freedom Championship
MR-Jr
1339.3
411.52
Location
USA-PA
Competition
Philadelphia Freedom Championship
Division
MR-Jr
Age
21
Equipment
Raw
Class
183
Weight
181.9
Squat
485
-501.6
-501.6
485
Bench
303.1
-319.7
303.1
Deadlift
501.6
551.2
-556.7
551.2
GLP
84.35
1
USAPL
2016-03-19
Pennsylvania States Championships
MR-Jr
1416.5
413.83
Location
USA-PA
Competition
Pennsylvania States Championships
Division
MR-Jr
Age
20
Equipment
Raw
Class
205
Weight
200
Squat
518.1
-545.6
-545.6
518.1
Bench
314.2
336.2
341.7
341.7
Deadlift
523.6
556.7
-578.7
556.7
GLP
85.09
1
USAPL
2016-03-19
Pennsylvania States Championships
MR-O
1416.5
413.83
Location
USA-PA
Competition
Pennsylvania States Championships
Division
MR-O
Age
20
Equipment
Raw
Class
205
Weight
200
Squat
518.1
-545.6
-545.6
518.1
Bench
314.2
336.2
341.7
341.7
Deadlift
523.6
556.7
-578.7
556.7
GLP
85.09
1
USAPL
2015-12-04
American Open
MR-Jr
1411
411.32
Location
USA-MA
Competition
American Open
Division
MR-Jr
Age
20
Equipment
Raw
Class
205
Weight
200.8
Squat
507.1
529.1
-545.6
529.1
Bench
314.2
330.7
-347.2
330.7
Deadlift
507.1
534.6
551.2
551.2
GLP
84.58
3
USAPL
2015-12-04
American Open
MR-O
1411
411.32
Location
USA-MA
Competition
American Open
Division
MR-O
Age
20
Equipment
Raw
Class
205
Weight
200.8
Squat
507.1
529.1
-545.6
529.1
Bench
314.2
330.7
-347.2
330.7
Deadlift
507.1
534.6
551.2
551.2
GLP
84.58
18
USAPL
2015-10-15
Raw Nationals
MR-Jr
1372.4
404.33
Location
USA-PA
Competition
Raw Nationals
Division
MR-Jr
Age
20
Equipment
Raw
Class
205
Weight
196.7
Squat
485
507.1
518.1
518.1
Bench
314.2
325.2
-341.7
325.2
Deadlift
-512.6
529.1
-573.2
529.1
GLP
83.12
38
USAPL
2015-10-15
Raw Nationals
MR-O
1372.4
404.33
Location
USA-PA
Competition
Raw Nationals
Division
MR-O
Age
20
Equipment
Raw
Class
205
Weight
196.7
Squat
485
507.1
518.1
518.1
Bench
314.2
325.2
-341.7
325.2
Deadlift
-512.6
529.1
-573.2
529.1
GLP
83.12
1
USAPL
2015-04-18
PA State Championships
MR-T3
1344.8
414.93
Location
USA-PA
Competition
PA State Championships
Division
MR-T3
Age
19
Equipment
Raw
Class
183
Weight
180.6
Squat
451.9
485
-501.6
485
Bench
275.6
303.1
314.2
314.2
Deadlift
512.6
545.6
-556.7
545.6
GLP
85.01
1
USAPL
2014-12-12
American Open
MR-T3
1295.2
388.96
Location
USA-MA
Competition
American Open
Division
MR-T3
Age
19
Equipment
Raw
Class
205
Weight
189.6
Squat
474
Bench
286.6
Deadlift
534.6
GLP
79.89
2
USAPL
2013-12-07
12th Annual American Open Championships
MR-T3
1157.4
359.39
Location
USA-PA
Competition
12th Annual American Open Championships
Division
MR-T3
Age
18
Equipment
Raw
Class
181.9
Weight
178.6
Squat
385.8
402.3
413.4
413.4
Bench
231.5
248
259
259
Deadlift
474
485
-490.5
485
GLP
73.58
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Phillip Herndon will now continue preparing for his next appearance, which will take place in 19 weeks. So, he plans on making some more history at the 2023 WRPF American Pro, which is also one of the biggest competitions of the season. In addition, since he was able to become the lightest person to squat 1,000 pounds with only three weeks of preparation, Phillip hopes to accomplish even more with five months to prepare.
Published: 26 June, 2023 | 1:59 PM EDT
Dennis James, Milos Sarcev Talk Stephane Matala’s Potential, Say He’s a Threat to Chris Bumstead
Rising bodybuilder Stephane Matala is determined to make a statement when he takes to the stage in July. In a recent The Menace Podcast, Dennis James and Milos Sarcev discussed the Classic Physique division and how Matala will fare should he compete against top-tier Olympia talent, such as four-time winner, Chris Bumstead.
“You know how it is always. You can look great standing by yourself. We have to see him stand next to these guys to really compare him,” shared Dennis James.
Since Classic Physique’s inception, the category has been talent-rich and extremely competitive. The division’s popularity only grew year-to-year and the same can be said for the skill level of the participants. Over the last four years, Chris Bumstead has worn the crown after taking the honor from two-time Classic Physique Olympia Breon Ansley in 2019.
In his latest title defense, Bumstead managed to defend his throne against hungry bodybuilders like 2023 Arnold Classic champion Ramon Queiroz and third-place 2022 Olympia finisher Urs Kalecinski, who has since bulked to 275 pounds in an effort to dethrone the champ in November.
Given Bumstead’s continued dominance, fans are curious what it would take to overthrow such a formidable champion. And while no competitor has found a winning recipe, the community is rapidly getting behind a new Classic Physique contender: Stephane Matala.
Known as ‘Mr. Unchained’ on Instagram, Matala continues to captivate fans with a jaw-dropping physique. He first began his bodybuilding career by entering a number of local contests. Eventually, he took on the Musclemania Paris Junior Champion competition, where he impressed fans in the Men’s Physique category.
He’s showcased progress photos and videos in preparation for his Classic Physique splash at the upcoming 2023 Mr. Big Evolution Pro Portugal. Given his lines, condition, shape, and striations, the community is highly confident in his chances ahead of the show.
“The Dude Looks Fuc**ng Ridiculous,” – Dennis James & Milos Sarcev Debate Stephane Matala’s Potential
According to Milos Sarcev, he’s never seen a chest as striated as Stephane Matala’s
“Let me ask you something else guys, did you guys see that Classic guy that’s out there training in Dubai, that brother, that black guy. What’s his name, Stephane Matala,” said Dennis James.
“Oh, oh, holy shit. Yeah, I don’t know his name,” said Milos Sarcev.
“That dude hasn’t even been on stage yet and he has a huge following on Instagram. I don’t know if it’s just the videos or the pictures, the dude looks fuc**ng ridiculous,” added James
I’ve seen him pose next to Andrew Jacked,” added Sarcev. “That puts it in perspective man. Probably [doing Portugal], the guy is – I’ve never seen a striated chest like this in my life.”
Dennis James believes Matala possesses an ‘old school bodybuilding look’ and said he was impressed with his lack of scar tissue from steroid injections. After, Sarvev suggested Stephane work on his front double biceps pose.
“He’s clean, he’s clean, all his muscles are clean. The striations are still there, you can see it’s not all shot up with scar tissue everywhere. He’s clean. Chris you know what I’m talking about, you see the striations in the shoulders, you see stuff that you don’t see on the guys anymore. And full and round,” said Dennis James. “Stephane, crazy. I see old school bodybuilding when I see this guy. You’re absolutely right Don. With the striations in his shoulders, all the way, it’s just good to see there’s still people out there.”
“I think the front double biceps he doesn’t show correctly. There’s more to it. It doesn’t pop,” Milos Sarcev explained. “This is as good as it gets. Oh my God.”
Milos Sarcev Says Chris Bumstead Has Better Structure But Stephane Matala Beats Him ‘Muscle for Muscle’
Sarcev believes Bumstead would defeat Matala in a battle right now. However, he agreed with Dennis and Chris Cormier that he’s a future threat to the reigning champion.
“When we talk about Classic Physique, major thing is structure. Like Chris Bumstead when you compare him muscle for muscle with this guy, would lose right? But structure is so dominant, then, once it’s only front double biceps, back double biceps, serves that crazy v-taper, that Chris is so goddamn good [at] then his side chest is excellent, this guy’s [Stephane] side chest is excellent. I think Chris has more detail through the hamstring glutes tie ins, so there is still level that I think Chris could beat him now. If this guy gets expanded and gets a little bit more wider and creates that v-taper illusion…” said Sarcev.
“I just see a picture of him standing next to Mike Sommerfeld. I guess they were training together. But they were posing next to each other, now look at the size difference, and Mike is not the biggest guy.”
Dennis James is so confident in Stephane’s chances he believes he’ll earn a qualification to the 2023 Mr. Olympia show.
“Like I said, the condition that this guy brings, and if he brings that to the stage, I think he’s going to do very well. I think he will qualify for the Olympia this year. And I think because of his fanbase, he has a huge fanbase, I think because of his fanbase he won’t get overlooked,” Dennis James shared.
Maintaining health and longevity as a bodybuilding pro is no easy feat. It takes considerable attention to measures such as diet, supplementation, and training. When Bumstead first began his journey in the sport, he was thankful for guidance from his brother-in-law and Men’s Open competitor Iain Valliere. In a recent Straight Outta the Lair Podcast, Bumstead said Valliere helped him prevent long-lasting damage to his physique from unnecessary steroids.
While there is mystery surrounding Stephane Matala, fans will have a clear idea of his potential when he competes next month. Should he claim victory at the 2023 Mr. Big Evolution Pro Portugal, he’ll have a shot at competing against Bumstead in November.
RELATED: Rich Gaspari Says Classic Physique Is Saving The Art of Bodybuilding
You can watch the full video from the Muscle and Fitness YouTube channel below:
Published: 26 June, 2023 | 11:59 AM EDT
Timothy Monigatti (74KG) Sets 283.5-kg (625-lb) Squat World Record At 2023 IPF World Classic Powerlifting Championships
The 74-kilogram weight class at the 2023 IPF World Classic Open Powerlifting Championships was sensational. While many cheered for Taylor Atwood, who came back to fight for his third IPF World Title, two other athletes put up incredible performances to outperform him. One of those was Timothy Monigatti from New Zealand, who also set a huge new 283.5-kilogram (625-pound) Squat IPF World Record.
Timothy Monigatti opened his squat session with a smooth 267.5-kilogram (589.7-pound) lift before moving up to 277.5 kilograms (611.8 pounds) for his second attempt. Seeing that this attempt was also comfortable for Timothy, he decided to load up an IPF World Record for his third attempt.
After Timothy Monigattie successfully completed his third squat attempt, he officially claimed the IPF World Record. So, not only did he place higher than Atwood, but Timothy also broke Taylor’s Record of 283 kilograms (623.9 pounds), which he set at the 2019 IPF World Classic Powerlifting Championships.
Watch the squat here:
Related: Sonita Muluh (+84KG) Scores 285.5-kg (629.4-lb) Raw Squat All-Time World Record at 2023 IPF World Classic Powerlifting Championships
Timothy Monigatti’s Full Performance
Having set a Squat World Record, Timothy Monigatti was on track to win the 74-kilogram weight class at the 2023 IPF World Championships. However, he ended up tying with Carl Johansson, as both men finished with a Total of 778 kilograms (1,715.2 pounds).
Only one man could be crowned champion, so a tiebreaker was put in place. Having the same Total, it came down to which man had the lower bodyweight. Unfortunately for Timothy Monigatti, Carl weighed in 0.2 kilograms (0.4 pounds) lighter and won the 74-kilogram weight class.
Squat
267.5 kilograms (589.7 pounds)
277.5 kilograms (611.8 pounds)
283.5 kilograms (625 pounds) — U74KG IPF Raw World Record
Bench Press
165 kilograms (363.8 pounds)
170 kilograms (374.8 pounds)
Unsuccessful — 172.5 kilograms (380.3 pounds)
Deadlift
297.5 kilograms (655.9 pounds)
315 kilograms (694.5 pounds)
324.5 kilograms (715.4 pounds)
Total — 778 kilograms (1,715.2 pounds)
Related: Karlina Tongotea (76KG) Sets 225.5-kg (497.1-lb) Squat World Record at 2023 IPF World Classic Powerlifting Championships
Timothy Monigatti’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Raw
677.9
407.9
677.9
1791.3
549.07
Wraps
694.5
380.3
694.5
1736.1
512.39
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
NZPF
2023-03-04
Get Strength Classic
Open
1614.9
531.01
Location
New Zealand-AKL
Competition
Get Strength Classic
Division
Open
Age
26
Equipment
Raw
Class
163.1
Weight
162.7
Squat
573.2
-595.2
-595.2
573.2
Bench
358.3
369.3
-380.3
369.3
Deadlift
639.3
672.4
-711
672.4
GLP
107.69
1
CommonwealthPF
2022-11-28
Commonwealth Championships
Open
1763.7
541.73
Location
New Zealand
Competition
Commonwealth Championships
Division
Open
Age
25
Equipment
Raw
Class
183
Weight
182
Squat
606.3
639.3
-661.4
639.3
Bench
391.3
402.3
407.9
407.9
Deadlift
677.9
716.5
-727.5
716.5
GLP
111.05
1
NZPF
2022-08-01
New Zealand Championships
Open
1714.1
525.02
Location
New Zealand-MWT
Competition
New Zealand Championships
Division
Open
Age
25
Equipment
Raw
Class
183
Weight
182.9
Squat
551.2
595.2
617.3
617.3
Bench
385.8
-396.8
396.8
396.8
Deadlift
677.9
700
-709.9
700
GLP
107.65
5
IPF
2022-06-06
World Classic Powerlifting Championships
Open
1686.5
518.56
Location
South Africa
Competition
World Classic Powerlifting Championships
Division
Open
Age
25
Equipment
Raw
Class
183
Weight
181.7
Squat
-617.3
617.3
-650.4
617.3
Bench
374.8
385.8
396.8
396.8
Deadlift
672.4
-727.5
-749.6
672.4
GLP
106.29
1
NZPF
2022-04-09
3 Lift Championships
Open
1791.3
549.07
Location
New Zealand-WKO
Competition
3 Lift Championships
Division
Open
Age
25
Equipment
Raw
Class
183
Weight
182.7
Squat
617.3
650.4
677.9
677.9
Bench
374.8
391.3
402.3
402.3
Deadlift
661.4
688.9
711
711
GLP
112.57
1
NZPF
2021-11-13
Dunedin Club 3-Lift
Open
1782.4
546.18
Location
New Zealand-OTA
Competition
Dunedin Club 3-Lift
Division
Open
Age
24
Equipment
Raw
Class
183
Weight
182.8
Squat
600.8
633.8
662.5
662.5
Bench
374.8
385.8
396.8
396.8
Deadlift
666.9
709.9
723.1
723.1
GLP
111.99
1
NZPF
2021-03-14
New Zealand Invitational Championships
Open
1697.6
520.17
Location
New Zealand-AKL
Competition
New Zealand Invitational Championships
Division
Open
Age
24
Equipment
Raw
Weight
182.8
Squat
628.3
661.4
-694.5
661.4
Bench
358.3
-363.8
374.8
374.8
Deadlift
661.4
-709.9
-709.9
661.4
GLP
106.65
1
NZPF
2020-10-06
Nationals
Open
1681
525.59
Location
New Zealand-CAN
Competition
Nationals
Division
Open
Age
23
Equipment
Raw
Class
183
Weight
176.5
Squat
595.2
633.8
-650.4
633.8
Bench
-363.8
363.8
-380.3
363.8
Deadlift
661.4
683.4
-705.5
683.4
GLP
107.51
1
NZPF
2020-07-11
WBOP Regional Championships
Open
1763.7
541.17
Location
New Zealand-WKO
Competition
WBOP Regional Championships
Division
Open
Age
23
Equipment
Raw
Class
183
Weight
182.3
Squat
589.7
628.3
661.4
661.4
Bench
363.8
-380.3
380.3
380.3
Deadlift
628.3
666.9
722
722
GLP
110.94
1
NZ-UA
2019-10-26
NZ Open
Open
1736.1
512.39
Location
New Zealand-AKL
Competition
NZ Open
Division
Open
Age
22
Equipment
Wraps
Class
209.4
Weight
196
Squat
-639.3
639.3
694.5
694.5
Bench
341.7
363.8
380.3
380.3
Deadlift
617.3
661.4
-688.9
661.4
1
NZPF
2019-08-22
Nationals
Open
1664.5
509.69
Location
New Zealand-AKL
Competition
Nationals
Division
Open
Age
22
Equipment
Raw
Class
183
Weight
183
Squat
595.2
628.3
639.3
639.3
Bench
341.7
358.3
363.8
363.8
Deadlift
622.8
661.4
-700
661.4
GLP
104.51
2
IPF
2019-06-04
World Classic Powerlifting Championships
Juniors
1614.9
495.51
Location
Sweden
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
22
Equipment
Raw
Class
183
Weight
182.3
Squat
578.7
606.3
-617.3
606.3
Bench
341.7
358.3
-363.8
358.3
Deadlift
622.8
650.4
-666.9
650.4
GLP
101.58
1
ORPF
2019-03-12
Asian Pacific Championship
Juniors
1614.9
500.72
Location
Australia-QLD
Competition
Asian Pacific Championship
Division
Juniors
Age
22
Equipment
Raw
Class
183
Weight
179
Squat
595.2
Bench
358.3
Deadlift
661.4
GLP
102.53
1
NZPF
2018-10-28
New Zealand Record Breakers
Juniors
1592.8
522.84
Location
New Zealand-AKL
Competition
New Zealand Record Breakers
Division
Juniors
Age
21
Equipment
Raw
Class
163.1
Weight
163.1
Squat
568.8
595.2
-612.9
595.2
Bench
319.7
341.7
347.2
347.2
Deadlift
600.8
633.8
650.4
650.4
GLP
106.07
1
NZPF
2018-08-23
New Zealand Powerlifting Championships
Open
1548.7
484.62
Location
New Zealand-NTL
Competition
New Zealand Powerlifting Championships
Division
Open
Age
21
Equipment
Raw
Class
183
Weight
176.2
Squat
551.2
595.2
-622.8
595.2
Bench
308.6
336.2
-358.3
336.2
Deadlift
617.3
-661.4
-661.4
617.3
GLP
99.12
3
IPF
2018-06-06
World Classic Powerlifting Championships
Juniors
1516.8
499.19
Location
Canada
Competition
World Classic Powerlifting Championships
Division
Juniors
Age
21
Equipment
Raw
Class
163.1
Weight
162.5
Squat
-534.6
534.6
567.7
567.7
Bench
292.1
308.6
-319.7
308.6
Deadlift
595.2
640.4
-663.6
640.4
GLP
101.22
1
NZPF
2018-04-21
WBOP Powerlifting Championships
Juniors
1533.3
469.52
Location
New Zealand-BOP
Competition
WBOP Powerlifting Championships
Division
Juniors
Age
21
Equipment
Raw
Class
183
Weight
183
Squat
529.1
574.3
-600.8
574.3
Bench
292.1
308.6
319.7
319.7
Deadlift
-595.2
639.3
-661.4
639.3
GLP
96.28
1
NZPF
2017-10-29
National Classic Powerlifting Championships
Juniors
1466.1
481.23
Location
New Zealand-AKL
Competition
National Classic Powerlifting Championships
Division
Juniors
Age
20
Equipment
Raw
Class
163.1
Weight
163.1
Squat
551.2
Bench
286.6
Deadlift
628.3
GLP
97.63
2
NZPF
2017-06-10
North Island Powerlifting Championships
Juniors
1438.5
473.01
Location
New Zealand-AKL
Competition
North Island Powerlifting Championships
Division
Juniors
Age
20
Equipment
Raw
Class
163.1
Weight
162.7
Squat
476.2
507.1
529.1
529.1
Bench
264.6
281.1
292.1
292.1
Deadlift
546.7
600.8
617.3
617.3
GLP
95.93
1
NZPF
2017-06-10
North Island Powerlifting Championships
Juniors
1438.5
473.01
Location
New Zealand-AKL
Competition
North Island Powerlifting Championships
Division
Juniors
Age
20
Equipment
Raw
Class
163.1
Weight
162.7
Squat
476.2
507.1
529.1
529.1
Bench
264.6
281.1
292.1
292.1
Deadlift
546.7
600.8
617.3
617.3
GLP
95.93
1
NZPF
2017-04-09
WBOP 3 Lift Championships
Juniors
1339.3
440.01
Location
New Zealand-BOP
Competition
WBOP 3 Lift Championships
Division
Juniors
Age
20
Equipment
Raw
Class
163.1
Weight
162.9
Squat
451.9
474
496
496
Bench
253.5
270.1
-282.2
270.1
Deadlift
529.1
573.2
-600.8
573.2
GLP
89.25
1
NZPF
2016-11-12
Classic Cup
Juniors
1284.2
422.83
Location
New Zealand-WKO
Competition
Classic Cup
Division
Juniors
Age
19
Equipment
Raw
Class
163.1
Weight
162.4
Squat
396.8
440.9
440.9
Bench
264.6
281.1
-286.6
281.1
Deadlift
507.1
-562.2
562.2
562.2
GLP
85.73
1
NZPF
2016-09-04
WBOP 3-lift Championships
Juniors
1218.1
402.49
Location
New Zealand-BOP
Competition
WBOP 3-lift Championships
Division
Juniors
Age
19
Equipment
Raw
Class
163.1
Weight
161.5
Squat
440.9
-463
463
463
Bench
253.5
-264.6
264.6
264.6
Deadlift
396.8
463
490.5
490.5
GLP
81.54
1
NZPF
2016-06-18
North Island Powerlifting Championships
Juniors
1251.1
410.67
Location
New Zealand-NTL
Competition
North Island Powerlifting Championships
Division
Juniors
Age
19
Equipment
Raw
Class
163.1
Weight
163.1
Squat
440.9
-463
478.4
478.4
Bench
253.5
264.6
-275.6
264.6
Deadlift
468.5
490.5
507.1
507.1
GLP
83.31
1
NZPF
2015-09-14
Rotorua Novice Comp
Open
1201.5
398.46
Location
New Zealand-BOP
Competition
Rotorua Novice Comp
Division
Open
Age
18
Equipment
Raw
Class
163.1
Weight
160.6
Squat
396.8
418.9
440.9
440.9
Bench
253.5
264.6
-281.1
264.6
Deadlift
440.9
474
496
496
GLP
80.67
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Timothy Monigatti, now 27 years old, has been competing since he was a teenager, appearing in his first professional contest in 2015. Since then, he has taken part in 26 sanctioned competitions, frequently altering between the 74-kilogram and 83-kilogram weight classes. He’s been equally successful in both, winning a total of 21 competitions over the years.
Although Timothy Monigatti’s second-place finish is impressive, he acknowledged that “there is more to come in the future”. With a new World Record under his belt, Timothy sees that nothing is impossible. So, after a near miss this year, Timothy will look to conquer the IPF and become the World Champion next year.
2023 IPF World Championships Related Content
Published: 26 June, 2023 | 11:43 AM EDT
19 Pull Up Variations From Beginner to Advanced
It is not an exaggeration when I say pull-ups are the best exercise of all time to train the back.
Even if you have access to every piece of gym equipment in the world, a simple pull-up bar will give you the best back workout possible.
Can’t do a pull-up? Don’t worry – its many variations, regressions, and progressions mean you can get an absolute killer back workout regardless of your fitness level.
So, to make sure you get what you came for, this article will walk you through every pull up variation there is, from beginner to advanced.
Table of Contents:
What Are Pull-Ups?
Major Muscle Groups Involved
How To Do A Pull-Up With Proper Form
Benefits Of Pull-Ups
5 Beginner Pull Up Variations
14 Advanced Pull Up Variations
FAQs
Find out why the pull-up is the one upper-body exercise you need to build a massive back!
What Are Pull-Ups?
Pull-ups are a compound upper body exercise consisting of grabbing a bar and pulling yourself up. Hence the term “pull up.” But what seems like a pretty basic exercise is actually very deceiving.
A pull-up is an extremely challenging upper-body exercise that not many people can do, particularly with good form. Further, although they are simple in concept, they are highly effective at training multiple muscle groups simultaneously.
As mentioned above, they are perhaps the best back exercise you can do.
Are Pull Ups Hard?
Because pull-ups are bodyweight exercises, they will test your relative strength, AKA the measure of how strong you are compared to your size. As such, to succeed with pull-ups, you need to improve two things.
Your body weight or body composition. Pull-ups will be significantly more challenging if you carry extra weight around in the form of fat. Think of it like this; some people will add weight to their pull-ups to make them harder. You are doing that naturally when you have excess fat.
Your total upper body pulling strength. Even if you have barely any fat on you, you won’t be pulling yourself up anywhere if you’re not strong.
Because of these two variables, pull-ups can be used to improve strength, muscular endurance, and body composition.
What Are The Major Muscles Trained By Pull-Ups?
The pull-up will train every single pulling muscle in your upper body, including your back and biceps. In addition, your core will also get a crazy workout as it’s engaged to help maintain stability.
Here’s a quick list of what you’re going to be training.
Lats
Traps
Rear Delts
Biceps
Core
How To Do A Pull Up Correctly
You need to use proper form to get the most out of each rep, just like any other exercise. While you’ll probably find doing pull-ups with good form harder, they’ll become easier with time as you gain muscle and strength.
How to do a Pull Up:
To do a pull-up, you will first need a pull-up bar. It can be a specific pull-up bar, a pull-up bar on a rack, or even a sturdy tree in times of need. Most people can access one, so this shouldn’t be an issue.
Grab the bar with an overhand grip so that your hands are placed slightly wider than shoulder-width apart. It shouldn’t be dramatic, but your arms should point up at a bit of an angle when in a hanging position. Be sure to wrap your hands around it and get a good grip.
Begin the movement in a dead-hanging position, hanging from the bar with no muscle activation. Tighten your core, and bring yourself into an active hanging position, drawing your scapula backward. An active hang puts you in the correct position to generate maximal power.
Pulling your scapula back should also make you lean back so that your chest points slightly upward. This is the correct position to provide every rep with as much bang as possible.
Brace your core, and pull yourself up by driving your elbows down and pulling the bar to your chest. Throughout the motion, your shoulders should remain back.
Continue pulling until your chin goes entirely over the bar. Hold for a quick second, and then allow your body to lower slowly.
3 Benefits Of Pull Ups
There are a ton of benefits of pull ups. In fact, I could spend all day talking about them but instead, I’m going to touch on a few of the big ones so you better understand why you should be doing them.
1) You Can Do Them Anywhere.
Pull-ups can be done just about anywhere with just your body weight and a bar, making them a vital exercise to train on the go. Even if you don’t have access to a gym, you can get creative and use trees or other structures.
Considering how important pull ups are to building your back, you may even want to get one of these 7 Outdoor Pull Up Bars to ensure you’re set up to do pull ups.
2) There are plenty Of Pull-Up Variations.
Anyone who says you can’t improve muscular strength with bodyweight exercises has never read this article. There are a ton of variations, even horizontal pulling ones! Regardless of your fitness level, there’s always a pull-up variation you can do.
3) You Focus On Body Composition.
As mentioned, improving your body composition is a surefire way to improve on pull-ups. It’s also safer and easier to get down to a decent body weight before doing regular pull-ups.
Start with easier pull-up variations, progressing to a more advanced one as your strength and body composition improve.
5 Beginner Pull-Up Variations
These pull-up variations will start with the easiest and then get progressively harder. You’ll want to start somewhere in this section if you can’t do a full pull-up.
The instructions I went over for normal pull ups will give you a good foundation for every pull-up variation. Therefore, instead of providing start-to-finish instructions for each of the pull up variants, I’ll simply discuss their differences from the standard version.
1) Lat Pulldown And Treadmill:
You might be thinking, how is using a treadmill and doing lat pulldowns a pull-up variation? The truth is: This is a perfect starting point for many people.
Having been in the fitness industry for years, I’ve seen our fair share of personal trainers trying to force their clients to do an exercise they just can’t do. This helps no one, as it kills confidence and stalls progress. Instead, it’s important to start within your current abilities rather than force something because you’re “supposed to” do it.
If you’re at a level where you can’t even hold yourself on a bar, that’s fine! You’re much better off training the same muscles with the lat pulldown while you drop weight and gain strength. Walking or jogging on the treadmill is one option for weight loss, but any mode of cardio that works for you is great. Once you’ve got a few weeks of this variation under your belt, you can progress to machine pull-ups.
2) Machine Pull Ups:
Next on our list are machine pull-ups. A machine pull-up is a machine that has a pull-up bar attached to a weight tower. You can then fold down a support system for your body where you can kneel. This platform is attached to weights which offsets your total body weight.
These make doing pull-ups much easier as they essentially make you lighter. While these have a role to play in pull-up progressions, much better beginner pull-up variations are available. It’s a common mistake to start using a pull-up machine and never stop. Instead, make it your goal to move off the pull-up machines as fast as possible.
Why?
Because your knees are planted on the pad, your body can’t sway, eliminating your core involvement. You’ll not only need to activate your core in later variations, but it’s generally a good practice for both function and physique.
3) Australian Rows/Inverted Row:
Australian rows are similar to a pull-up in that you’re hanging upside down from a bar, but your feet remain on the floor, and you’ll pull at a ~45-degree angle.
These will teach you to control your body weight and prep you for your first regular pull-up. Mess around and use various grips such as:
Wide grip
Narrow grip
Overhand grip
Underhand grip
4) Jumping Pull-Ups/Negative Pull Ups:
Exactly what they sound like, jumping pull-ups can be used in conjunction with machine pull-ups.
Grab a pull-up bar with the same hand width as a traditional pull-up. When ready, you’re going to jump as a way to help pull yourself up. Because of this, you will need a shorter pull-up bar or use a box of some sort as a platform.
Once you jump and pull yourself to the top position, hold yourself briefly before you let yourself down. Ideally, you will be able to extend the time you hold yourself.
When ready, you will want to slowly lengthen the time you hold yourself up to 5 seconds. As you come down, you will begin by doing a slow, controlled drop that gradually gets longer over time.
During your eccentric contraction on the way down, your muscles can produce more force, so it’s easier to lower yourself than pull yourself up. More so, eccentric contraction is responsible for more significant muscle damage and, ultimately, building muscle.
5) Resistance Band Pull Ups:
Once you can easily knock out jumping pull-ups, move on to banded pull-up variations. These are the preferred assisted pull-up variation, as they still allow your body to hang freely.
Set up the resistance bands so that they are secure. You can then put your knees inside the loop or your foot, depending on the height of the bar and your band. I like to advise my clients to use just one foot.
14 Advanced Pull-Up Variations
The next progression after resistance band pull ups is a standard pull up. Once you do one pull-up, continue training until you can do 6+. Then, you can start messing around with some of the advanced variations.
Remember that you can do regular pull-ups alongside advanced pull-up variations. For example, depending on your training split, you could alternate styles weekly, or train pull-ups twice a week, using one variation one day and another one the second day.
1) Weighted Pull Ups:
Weighted pull-ups can be applied to a regular pull-up or any of the below exercises. Depending on your pull-up variation, using a kettlebell is the easiest way to add weight. The handle makes a natural loop that you can stick your foot through.
A more secure method, however, is using a dip belt. These look similar to a weight belt yet have a chain attached to the front. This design allows you to connect it to various weights, so you don’t need to think about holding anything while training.
You could also use a weighted vest if you have one. And if you don’t, head over to our article on the 9 Best Weighted Vests to grab one.
2) Different Grips:
You can also change up your grips on pull-ups and pull-up variations. Here are a few ways to change things up:
Use a close grip or narrow grip
Mixed grip. One hand uses an overhand grip, while the other arm uses an underhand grip
Wide grip
Neutral grip (if you have access to the right pull-up bar)
3) Chin Ups:
When discussing pull-ups vs chin ups, chin-ups are similar to pull-ups, yet you use a supinated grip (underhand grip with palms facing you), which changes the biomechanics. The shoulder joint comes out in front of the body and allows the use of your bicep.
We like chin-ups as they engage multiple muscle groups more than pull-ups due to the biceps. They’re generally easier to do at first, so you can use these as a stepping stone or in conjunction with pull-ups.
4) Commando Pull Ups:
Commando pull-ups are an awesome advanced variation that involves grabbing the bar with one hand in front of the other.
From here, you’ll lean back slightly farther than regular pull-ups as you pull your body up. You will need to guide your head to go either left or right of the bar. I like to alternate our head and hand positions regularly and evenly, allowing the body to train in every possible position.
5) Towel Pull Ups:
If you’re looking for exercises to improve your grip strength, a towel pull-up is it.
Towel pull-ups are performed by throwing a towel over a pull-up bar so the two ends hang down on each side. Grab each end with one hand using a neutral grip. From here, you will just do a commando pull-up. Another variation is to use two towels and place them apart so that you can use a regular hand grip width.
Because of the added grip pull challenge, your forearms will be on fire as you knock out reps. These are very popular among some MMA and BBJ combat athletes as they need a strong grip strength to succeed.
Towel Pull Up Demo on YouTube
6) Clapping Pull Ups:
Clapping pull-ups are a form of ballistic exercise that require you to pull yourself up using an explosive pull.
Your pull should be powerful enough to propel your body up, let go of the bar and clap, catch the bar, and then lower yourself down.
Clapping Pull Up Demo in YouTube
7) Side Pull-Ups/Finger Pull Ups:
A one-sided pull-up starting position is the same as regular pull-ups. Retract your scapula and begin to pull your body up. However, you will pull your body up to one side instead of going straight up.
This pull-up variation aims to overload one arm so that it must lift most of your body weight. When doing these, there are two ways you can perform them:
Alternate between each rep. This will be the easier method
Do one side at a time. As there’s no rest, these are exponentially harder.
If you want, you can use progressive overload for this pull-up variation with “finger” pull-ups. These are performed by basically taking away fingers on your support hand (non-lifting hand). Even though your hand is still holding the bar, moving a finger makes it significantly harder.
Continue to take away fingers until you’re doing perfect one-sided pull-ups while the support hand is using just one or two fingers.
Side Pull Up Demo on YouTube
8) Archer Pull Ups:
Archer pull-ups are similar to a side pull-up but a bit more intense and look pretty badass. You’ll start with an extra wider grip, but as you pull your body to one side, you will extend your support hand so that it straightens while the hand is on top of the bar, not holding it.
Your non-working arm only acts as a lever in this variation.
9) Typewriter Pull Ups:
Typewriter pull-ups are basically archer pull-ups that stay in the top position and go back and forth, side-to-side, like a typewriter.
Once you pull yourself up to one side, you will keep your body at the same height for the entirety of your set. While still up, pull your body to the other side and have your hands switch positions. Go back and forth for the desired reps.
One way to make these significantly harder is simply slowing the movement. Once these become relatively easy, focus on slowing down how long it takes to go from one side to the other.
Typewriter Pull Up Demo on YouTube
10) Head Bangers:
Head bangers are a great pull-up variation that isn’t seen often since they require significant body strength and control. When doing these, start with an underhand grip at a natural width.
Pull yourself up to the top position and hold yourself. Instead of coming down, you’ll extend your arms and push your body backward. Realistically, your body will likely lose some height as you push yourself out further. However, you want to try and mitigate this.
When ready, pull your body back closer to the bar. Continue this motion as long as possible. It almost looks like you’re doing a barbell row standing straight up and in the middle of the air.
Head Bangers Demo on YouTube
11) L Pull Ups & Human Flag Pull Ups:
Human flag pull-ups, also known as front lever pull ups or pull-up rows, are another challenging pull-up variation not utilized enough. A front lever is when you can keep your body parallel to the ground and completely erect with only your arms holding on to a foundation.
It’s incredibly challenging and requires a ton of body control. While that is your ultimate goal, you don’t need to do a perfect front lever to do this pull-up variation.
Your primary focus is to get your torso as parallel as possible so that you are effectively doing a row. A good stepping stone is to first build to L sit pull ups, and work your way to a completely straight core.
12) Chest-to-bar Pull Ups:
Chest-to-bar pull-ups, sometimes known as explosive pull-ups, are usually used as a stepping stone to muscle-ups. Regardless, it’s an awesome kipping pull up variation to include some build explosive power in your upper body and back.
The biomechanics are exactly like a regular pull-up. However, instead of pulling yourself up slowly, you will pull hard with an explosive pull to bring your body as high as possible. Your goal is to at least bring your sternum (nipple level) to the bar.
13) Muscle Ups:
Muscle-ups are the pinnacle of upper-body calisthenics. They require highly advanced levels of not just upper body strength but body control as well.
Muscle-ups are an explosive pull-up that first brings your body above the bar. Then, you transition your arm placement and “flip” them into a front dip position. Catch yourself and complete the dip by extending your arms straight.
Muscle Ups Demo on YouTube
14) One-Arm Pull Ups:
One-arm pull-ups are essentially your final goal of pull-ups. Not only must you lift your entire body with a one-arm pull-up, but you also have to balance your body in an unnatural position. Using the above side pull-up variations is the best way to reach this ability.
Using the finger method, take away more and more fingers so that one arm is lifting the vast majority of the weight.
One Arm Pull Up Demo on YouTube
Struggling with pull ups or looking for other options that work your back in a similar way? Check out our article on the 13 Best Pull Up Alternatives!
FAQs
In case I missed anything, let’s answer some of the more frequently asked questions about pull-up variations.
What is the best width variation for pull-ups?
Shoulder-width grips is best for standard pull-ups. However, if you have shoulder issues, a neutral grip might be easier.
Which pull-up works the most muscles?
All of these variation will work your muscles differently, but the muscle-up would work the most muscles as it involves your core and triceps, shoulders, and chest during the dip above the bar.
What pull-up variation is best for lats?
Whatever variation you can do comfortably will be the best to grow your lats. The key is consistency and proper form, so don’t bite off more than you can chew.
Should I do multiple variations of pull-ups?
If you have the strength to do more than one variation, you could alternate them throughout the week. For example, you could do higher reps of chin ups on Tuesdays and heavier, weighted pull-ups on Fridays.
Incorporate Pull-up Variations Into Your Training For A Massive Back
If I could pick just one upper-body exercise for our back, it would probably be the pull-up. You can do these just about anywhere. And combine that with the looooong path you must take before you can’t make them hard enough, you will always have the means to improve.
Remember, your main goal is to always try to work toward doing harder variations or add weight. Do that, and you’ll be amazed by the change in your back and strength!
Looking for additional help to master the pull up? Try our Ultimate Pull Up Progression Plan For Beginners! In need of a piece of equipment that will support your pull up goals? Check out these 7 Best Outdoor Pull Up Bars!
Our Top Pick
Weather-resistant, paint-chip and corrosion resistant with UV protection to maintain vibrant color. Bars for push-ups, pull-ups, sit-ups, chin-ups…
19 Pull Up Variations From Beginner to Advanced
It is not an exaggeration when I say pull-ups are the best exercise of all time to train the back.
Even if you have access to every piece of gym equipment in the world, a simple pull-up bar will give you the best back workout possible.
Can’t do a pull-up? Don’t worry – its many variations, regressions, and progressions mean you can get an absolute killer back workout regardless of your fitness level.
So, to make sure you get what you came for, this article will walk you through every pull up variation there is, from beginner to advanced.
Table of Contents:
What Are Pull-Ups?
Major Muscle Groups Involved
How To Do A Pull-Up With Proper Form
Benefits Of Pull-Ups
5 Beginner Pull Up Variations
14 Advanced Pull Up Variations
FAQs
Find out why the pull-up is the one upper-body exercise you need to build a massive back!
What Are Pull-Ups?
Pull-ups are a compound upper body exercise consisting of grabbing a bar and pulling yourself up. Hence the term “pull up.” But what seems like a pretty basic exercise is actually very deceiving.
A pull-up is an extremely challenging upper-body exercise that not many people can do, particularly with good form. Further, although they are simple in concept, they are highly effective at training multiple muscle groups simultaneously.
As mentioned above, they are perhaps the best back exercise you can do.
Are Pull Ups Hard?
Because pull-ups are bodyweight exercises, they will test your relative strength, AKA the measure of how strong you are compared to your size. As such, to succeed with pull-ups, you need to improve two things.
Your body weight or body composition. Pull-ups will be significantly more challenging if you carry extra weight around in the form of fat. Think of it like this; some people will add weight to their pull-ups to make them harder. You are doing that naturally when you have excess fat.
Your total upper body pulling strength. Even if you have barely any fat on you, you won’t be pulling yourself up anywhere if you’re not strong.
Because of these two variables, pull-ups can be used to improve strength, muscular endurance, and body composition.
What Are The Major Muscles Trained By Pull-Ups?
The pull-up will train every single pulling muscle in your upper body, including your back and biceps. In addition, your core will also get a crazy workout as it’s engaged to help maintain stability.
Here’s a quick list of what you’re going to be training.
Lats
Traps
Rear Delts
Biceps
Core
How To Do A Pull Up Correctly
You need to use proper form to get the most out of each rep, just like any other exercise. While you’ll probably find doing pull-ups with good form harder, they’ll become easier with time as you gain muscle and strength.
How to do a Pull Up:
To do a pull-up, you will first need a pull-up bar. It can be a specific pull-up bar, a pull-up bar on a rack, or even a sturdy tree in times of need. Most people can access one, so this shouldn’t be an issue.
Grab the bar with an overhand grip so that your hands are placed slightly wider than shoulder-width apart. It shouldn’t be dramatic, but your arms should point up at a bit of an angle when in a hanging position. Be sure to wrap your hands around it and get a good grip.
Begin the movement in a dead-hanging position, hanging from the bar with no muscle activation. Tighten your core, and bring yourself into an active hanging position, drawing your scapula backward. An active hang puts you in the correct position to generate maximal power.
Pulling your scapula back should also make you lean back so that your chest points slightly upward. This is the correct position to provide every rep with as much bang as possible.
Brace your core, and pull yourself up by driving your elbows down and pulling the bar to your chest. Throughout the motion, your shoulders should remain back.
Continue pulling until your chin goes entirely over the bar. Hold for a quick second, and then allow your body to lower slowly.
3 Benefits Of Pull Ups
There are a ton of benefits of pull ups. In fact, I could spend all day talking about them but instead, I’m going to touch on a few of the big ones so you better understand why you should be doing them.
1) You Can Do Them Anywhere.
Pull-ups can be done just about anywhere with just your body weight and a bar, making them a vital exercise to train on the go. Even if you don’t have access to a gym, you can get creative and use trees or other structures.
Considering how important pull ups are to building your back, you may even want to get one of these 7 Outdoor Pull Up Bars to ensure you’re set up to do pull ups.
2) There are plenty Of Pull-Up Variations.
Anyone who says you can’t improve muscular strength with bodyweight exercises has never read this article. There are a ton of variations, even horizontal pulling ones! Regardless of your fitness level, there’s always a pull-up variation you can do.
3) You Focus On Body Composition.
As mentioned, improving your body composition is a surefire way to improve on pull-ups. It’s also safer and easier to get down to a decent body weight before doing regular pull-ups.
Start with easier pull-up variations, progressing to a more advanced one as your strength and body composition improve.
5 Beginner Pull-Up Variations
These pull-up variations will start with the easiest and then get progressively harder. You’ll want to start somewhere in this section if you can’t do a full pull-up.
The instructions I went over for normal pull ups will give you a good foundation for every pull-up variation. Therefore, instead of providing start-to-finish instructions for each of the pull up variants, I’ll simply discuss their differences from the standard version.
1) Lat Pulldown And Treadmill:
You might be thinking, how is using a treadmill and doing lat pulldowns a pull-up variation? The truth is: This is a perfect starting point for many people.
Having been in the fitness industry for years, I’ve seen our fair share of personal trainers trying to force their clients to do an exercise they just can’t do. This helps no one, as it kills confidence and stalls progress. Instead, it’s important to start within your current abilities rather than force something because you’re “supposed to” do it.
If you’re at a level where you can’t even hold yourself on a bar, that’s fine! You’re much better off training the same muscles with the lat pulldown while you drop weight and gain strength. Walking or jogging on the treadmill is one option for weight loss, but any mode of cardio that works for you is great. Once you’ve got a few weeks of this variation under your belt, you can progress to machine pull-ups.
2) Machine Pull Ups:
Next on our list are machine pull-ups. A machine pull-up is a machine that has a pull-up bar attached to a weight tower. You can then fold down a support system for your body where you can kneel. This platform is attached to weights which offsets your total body weight.
These make doing pull-ups much easier as they essentially make you lighter. While these have a role to play in pull-up progressions, much better beginner pull-up variations are available. It’s a common mistake to start using a pull-up machine and never stop. Instead, make it your goal to move off the pull-up machines as fast as possible.
Why?
Because your knees are planted on the pad, your body can’t sway, eliminating your core involvement. You’ll not only need to activate your core in later variations, but it’s generally a good practice for both function and physique.
3) Australian Rows/Inverted Row:
Australian rows are similar to a pull-up in that you’re hanging upside down from a bar, but your feet remain on the floor, and you’ll pull at a ~45-degree angle.
These will teach you to control your body weight and prep you for your first regular pull-up. Mess around and use various grips such as:
Wide grip
Narrow grip
Overhand grip
Underhand grip
4) Jumping Pull-Ups/Negative Pull Ups:
Exactly what they sound like, jumping pull-ups can be used in conjunction with machine pull-ups.
Grab a pull-up bar with the same hand width as a traditional pull-up. When ready, you’re going to jump as a way to help pull yourself up. Because of this, you will need a shorter pull-up bar or use a box of some sort as a platform.
Once you jump and pull yourself to the top position, hold yourself briefly before you let yourself down. Ideally, you will be able to extend the time you hold yourself.
When ready, you will want to slowly lengthen the time you hold yourself up to 5 seconds. As you come down, you will begin by doing a slow, controlled drop that gradually gets longer over time.
During your eccentric contraction on the way down, your muscles can produce more force, so it’s easier to lower yourself than pull yourself up. More so, eccentric contraction is responsible for more significant muscle damage and, ultimately, building muscle.
5) Resistance Band Pull Ups:
Once you can easily knock out jumping pull-ups, move on to banded pull-up variations. These are the preferred assisted pull-up variation, as they still allow your body to hang freely.
Set up the resistance bands so that they are secure. You can then put your knees inside the loop or your foot, depending on the height of the bar and your band. I like to advise my clients to use just one foot.
14 Advanced Pull-Up Variations
The next progression after resistance band pull ups is a standard pull up. Once you do one pull-up, continue training until you can do 6+. Then, you can start messing around with some of the advanced variations.
Remember that you can do regular pull-ups alongside advanced pull-up variations. For example, depending on your training split, you could alternate styles weekly, or train pull-ups twice a week, using one variation one day and another one the second day.
1) Weighted Pull Ups:
Weighted pull-ups can be applied to a regular pull-up or any of the below exercises. Depending on your pull-up variation, using a kettlebell is the easiest way to add weight. The handle makes a natural loop that you can stick your foot through.
A more secure method, however, is using a dip belt. These look similar to a weight belt yet have a chain attached to the front. This design allows you to connect it to various weights, so you don’t need to think about holding anything while training.
You could also use a weighted vest if you have one. And if you don’t, head over to our article on the 9 Best Weighted Vests to grab one.
2) Different Grips:
You can also change up your grips on pull-ups and pull-up variations. Here are a few ways to change things up:
Use a close grip or narrow grip
Mixed grip. One hand uses an overhand grip, while the other arm uses an underhand grip
Wide grip
Neutral grip (if you have access to the right pull-up bar)
3) Chin Ups:
When discussing pull-ups vs chin ups, chin-ups are similar to pull-ups, yet you use a supinated grip (underhand grip with palms facing you), which changes the biomechanics. The shoulder joint comes out in front of the body and allows the use of your bicep.
We like chin-ups as they engage multiple muscle groups more than pull-ups due to the biceps. They’re generally easier to do at first, so you can use these as a stepping stone or in conjunction with pull-ups.
4) Commando Pull Ups:
Commando pull-ups are an awesome advanced variation that involves grabbing the bar with one hand in front of the other.
From here, you’ll lean back slightly farther than regular pull-ups as you pull your body up. You will need to guide your head to go either left or right of the bar. I like to alternate our head and hand positions regularly and evenly, allowing the body to train in every possible position.
5) Towel Pull Ups:
If you’re looking for exercises to improve your grip strength, a towel pull-up is it.
Towel pull-ups are performed by throwing a towel over a pull-up bar so the two ends hang down on each side. Grab each end with one hand using a neutral grip. From here, you will just do a commando pull-up. Another variation is to use two towels and place them apart so that you can use a regular hand grip width.
Because of the added grip pull challenge, your forearms will be on fire as you knock out reps. These are very popular among some MMA and BBJ combat athletes as they need a strong grip strength to succeed.
Towel Pull Up Demo on YouTube
6) Clapping Pull Ups:
Clapping pull-ups are a form of ballistic exercise that require you to pull yourself up using an explosive pull.
Your pull should be powerful enough to propel your body up, let go of the bar and clap, catch the bar, and then lower yourself down.
Clapping Pull Up Demo in YouTube
7) Side Pull-Ups/Finger Pull Ups:
A one-sided pull-up starting position is the same as regular pull-ups. Retract your scapula and begin to pull your body up. However, you will pull your body up to one side instead of going straight up.
This pull-up variation aims to overload one arm so that it must lift most of your body weight. When doing these, there are two ways you can perform them:
Alternate between each rep. This will be the easier method
Do one side at a time. As there’s no rest, these are exponentially harder.
If you want, you can use progressive overload for this pull-up variation with “finger” pull-ups. These are performed by basically taking away fingers on your support hand (non-lifting hand). Even though your hand is still holding the bar, moving a finger makes it significantly harder.
Continue to take away fingers until you’re doing perfect one-sided pull-ups while the support hand is using just one or two fingers.
Side Pull Up Demo on YouTube
8) Archer Pull Ups:
Archer pull-ups are similar to a side pull-up but a bit more intense and look pretty badass. You’ll start with an extra wider grip, but as you pull your body to one side, you will extend your support hand so that it straightens while the hand is on top of the bar, not holding it.
Your non-working arm only acts as a lever in this variation.
9) Typewriter Pull Ups:
Typewriter pull-ups are basically archer pull-ups that stay in the top position and go back and forth, side-to-side, like a typewriter.
Once you pull yourself up to one side, you will keep your body at the same height for the entirety of your set. While still up, pull your body to the other side and have your hands switch positions. Go back and forth for the desired reps.
One way to make these significantly harder is simply slowing the movement. Once these become relatively easy, focus on slowing down how long it takes to go from one side to the other.
Typewriter Pull Up Demo on YouTube
10) Head Bangers:
Head bangers are a great pull-up variation that isn’t seen often since they require significant body strength and control. When doing these, start with an underhand grip at a natural width.
Pull yourself up to the top position and hold yourself. Instead of coming down, you’ll extend your arms and push your body backward. Realistically, your body will likely lose some height as you push yourself out further. However, you want to try and mitigate this.
When ready, pull your body back closer to the bar. Continue this motion as long as possible. It almost looks like you’re doing a barbell row standing straight up and in the middle of the air.
Head Bangers Demo on YouTube
11) L Pull Ups & Human Flag Pull Ups:
Human flag pull-ups, also known as front lever pull ups or pull-up rows, are another challenging pull-up variation not utilized enough. A front lever is when you can keep your body parallel to the ground and completely erect with only your arms holding on to a foundation.
It’s incredibly challenging and requires a ton of body control. While that is your ultimate goal, you don’t need to do a perfect front lever to do this pull-up variation.
Your primary focus is to get your torso as parallel as possible so that you are effectively doing a row. A good stepping stone is to first build to L sit pull ups, and work your way to a completely straight core.
12) Chest-to-bar Pull Ups:
Chest-to-bar pull-ups, sometimes known as explosive pull-ups, are usually used as a stepping stone to muscle-ups. Regardless, it’s an awesome kipping pull up variation to include some build explosive power in your upper body and back.
The biomechanics are exactly like a regular pull-up. However, instead of pulling yourself up slowly, you will pull hard with an explosive pull to bring your body as high as possible. Your goal is to at least bring your sternum (nipple level) to the bar.
13) Muscle Ups:
Muscle-ups are the pinnacle of upper-body calisthenics. They require highly advanced levels of not just upper body strength but body control as well.
Muscle-ups are an explosive pull-up that first brings your body above the bar. Then, you transition your arm placement and “flip” them into a front dip position. Catch yourself and complete the dip by extending your arms straight.
Muscle Ups Demo on YouTube
14) One-Arm Pull Ups:
One-arm pull-ups are essentially your final goal of pull-ups. Not only must you lift your entire body with a one-arm pull-up, but you also have to balance your body in an unnatural position. Using the above side pull-up variations is the best way to reach this ability.
Using the finger method, take away more and more fingers so that one arm is lifting the vast majority of the weight.
One Arm Pull Up Demo on YouTube
Struggling with pull ups or looking for other options that work your back in a similar way? Check out our article on the 13 Best Pull Up Alternatives!
FAQs
In case I missed anything, let’s answer some of the more frequently asked questions about pull-up variations.
What is the best width variation for pull-ups?
Shoulder-width grips is best for standard pull-ups. However, if you have shoulder issues, a neutral grip might be easier.
Which pull-up works the most muscles?
All of these variation will work your muscles differently, but the muscle-up would work the most muscles as it involves your core and triceps, shoulders, and chest during the dip above the bar.
What pull-up variation is best for lats?
Whatever variation you can do comfortably will be the best to grow your lats. The key is consistency and proper form, so don’t bite off more than you can chew.
Should I do multiple variations of pull-ups?
If you have the strength to do more than one variation, you could alternate them throughout the week. For example, you could do higher reps of chin ups on Tuesdays and heavier, weighted pull-ups on Fridays.
Incorporate Pull-up Variations Into Your Training For A Massive Back
If I could pick just one upper-body exercise for our back, it would probably be the pull-up. You can do these just about anywhere. And combine that with the looooong path you must take before you can’t make them hard enough, you will always have the means to improve.
Remember, your main goal is to always try to work toward doing harder variations or add weight. Do that, and you’ll be amazed by the change in your back and strength!
Looking for additional help to master the pull up? Try our Ultimate Pull Up Progression Plan For Beginners! In need of a piece of equipment that will support your pull up goals? Check out these 7 Best Outdoor Pull Up Bars!
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