Blog
Joey Swoll Details His Rock Bottom Moment Of Pain Killer Addition
Joey Swoll opens up about his recent pain killer addiction, his rock bottom, and his recovery.
Over the past year, Joey Swoll made a public announcement online that shocked many of his fans. He had been quietly suffering from a pain killer addiction during the pandemic. Swoll made the post after he had put himself through recovery – but wanted his fans and followers to know the truth and hope to inspire those who are also suffering a way towards recovery. In our latest GI Exclusive interview, Joey Swoll goes into detail about how became addicted to pain killers, his rock bottom, and his journey towards recovery.
The last time we spoke to Joey Swoll, he described how he was not much of a drug user. He smokes marijuana but stays away from alcohol. All things considered, he was a very mild mannered person when it came to experimenting with drugs. So it makes it all the more shocking when he revealed that he was addicted to pain medication for about a year in 2020.
That’s why we decided to reconnect with Joey Swoll and discuss in more detail his addiction, how it started, and what he learned from the entire experience. Upon reconnecting with Swoll, he detailed how his pain killer addiction started. Like many cases, it was due to an original prescription to help treat an injury.
Joey Swoll explains at the same time as his injury, he was dealing with compounding stress putting weight on his shoulders. Of course, the pandemic was changing life as we knew it. He was also going through an emotional breakup and facing some serious business challenges. All of these added up to a level of stress and anxiety that he couldn’t handle. The pain medication he received for his injury suddenly made everything more manageable.
[embedded content]
Check out our GI Exclusive segment with Joey Swoll above!
Like any addiction, it became a slippery slope. He kept increasing pill dosages as his tolerance grew. Suddenly, something that was making him feel happy was no longer bringing him relief. He felt trapped. His mood wildly swung from hour to hour. He felt depressed, out of control, and trapped.
Joey Swoll goes on to describe his rock bottom moment. He took so many pills that he believed he should just take even more to overdose and end his life. He wrote messages to close friends stating he would do as such. Ultimately, and luckily, this didn’t happen. He made it through the night. It was a wake up call that he needed help.
This was then compounded by Joey Swoll’s mother connecting with him. Knowing her son better than anyone, she could tell something was wrong. When she confronted him, he realized that if his mother noticed something was wrong – he definitely had a problem.
Joey Swoll’s social media post showcasing his bed covered in sweat due to withdrawals (above).
Joey Swoll didn’t receive professional help for recovery. Instead he did research, slowly weened himself off the pills, and eventually got to a point where he was completely free of using them. He did suffer withdrawals but now after going through recovery, Swoll feels stronger and able to avoid relapse and further addiction in his future.
Ultimately, Joey Swoll suffered silently during most of his addiction. Due to the pandemic, he was able to be easily isolated during the entire time. None of his friends knew about it as it was happening and the people he did reach out to – never returned his calls.
Despite this being a low point and struggle in Joey Swoll’s life, he looks at the experience as something that made him stronger. Luckily, this is due to him finding the ability to overcome the addiction. He went public with his experience in the hopes of inspiring others who are quietly suffering. They are not alone even if it feels that way.
You can watch Joey Swoll go into more detail about his pain killer addiction, his rock bottom, and his recovery in our latest GI Exclusive interview segment above.
WATCH: Hafthor Bjornsson Spars Larry Wheels After Recent Exhibition Match
Hafthor Bjornsson and Larry Wheels square up in the boxing ring.
Hafthor Bjornsson has been prepping for his battle against Eddie Hall for what seems like forever now. The 2018 World’s Strongest Man has taken his prep very seriously and looks to showcase his dominance come September against his old rival. But before that, Bjornsson has engaged in hard training, exhibition matches, and most recently a sparring match with friend and fellow strength athlete Larry Wheels.
Not known for his ability to throw hands, Larry Wheels is a man who is willing to try just about anything. He even engaged in an arm wrestling match recently to add to his growing list of accomplishments. The Strength Wars star has tried just about everything under the sun in terms of strength sports. Now it appears that he wanted a taste of combat sports.
A Friendly Match
Hafthor Bjornsson decided to give Larry Wheels a taste of what the pugilist lifestyle is like in a recent sparring match.
[embedded content]
[embedded content]
After the sparring match Larry Wheels spoke about his support of Hafthor Bjornsson against Eddie Hall.
“I’ll be right there with you while you train for Eddie,” said Larry. “Everyone knows I’m on team Thor, it’s no secret. Take his head off please.”
Hafthor Bjornsson recently showcased more of his ever growing skill in a recent exhibition match. The strongman champion demonstrated some improved ability in his second exhibition match and seems ready for the challenge of Eddie Hall.
A Successful Exhibition Match
The 2018 World’s Strongest Man took to Instagram to speak on his recent match.
Tonight was an important milestone in my boxing journey. I gained good experience from tonight’s exhibition that will serve me well in September. I would like to thank Simon Vallily for a great fight and for taking the fight on short notice. Big respect and all the best for the future. I want to give a big thanks to the sponsors who made tonight possible: @reignbodyfuel @thebeardstruggle @roguefitness @bukaboxing @mtkglobal . Thanks to @coresportsworld @donidrees for organising the event, and special thanks to @dubaisc . Finally, thank you to my fans, my coach, my family, and my friends for your unending love and support. ????
With all this experience it’s a safe bet that Hafthor Bjornsson will be ready to battle Eddie Hall in the fall.
What do you think of Hafthor Bjornsson sparring Larry Wheels?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
How Kumail Nanjiani Got His Absolutely Shredded Physique
Kumail Nanjiani was done playing around and here is the workout that got him jacked.
Kumail Nanjiani is a Pakistani-American actor, stand-up comedian, and writer best known for his comedic roles in both television and film. His training routine in preparation for a role got him jacked and the world went crazy.
Often times we look at professional athletes to draw inspiration for our workouts. For those of us bodybuilders, we typically look to professional bodybuilders because they are living proof of what those workouts can do for us and our gains. But many of us neglect to look at actors for potential sources of workout inspiration. You can’t blame us, for they wouldn’t be our first choice, but actors preparing for a role work tirelessly to perfect their bodies and their workouts are exactly what we need to see an absolutely shredded aesthetic start to unfold.
Kumail Nanjiani has only continued his rise to fame as a comedic writer, actor, and podcaster and when he posted photos of his absolutely shredded aesthetic, the world went crazy. His workouts are perfect for those us looking to do the exact same and Nanjiani is a prime example of what it means to buckle down and get the work done.
Full Name: Kumail Nanjiani (Celebrity)
Weight
Height
Date Of Birth
159 lbs.
5’8’’
02/21/1978
Profession
Years Active
Nationality
Actor, Comedian, Writer, Podcaster
2008-Present
Pakistani-American
This 5-day plan from Nanjiani is intense but allows for proper rest and maximum growth to take place. Each session will focus on one or two body parts, working multiple muscles to save time but also allow for huge growth to take place. On top of proper dieting and supplementation, he can capitalize on all his workouts to ensure no gains go to waste and that he is primed and ready to go for whatever workout comes next.
About Kumail Nanjiani
Kumail Nanjiani is a Pakistani-American actor, writer, comedian, and podcaster best known for roles in the television series Silicon Valley and the romantic comedy The Big Sick. He has voiced characters in animated series and appeared in a number of television and film roles, only adding to his impressive entertainment resume. The world went crazy over his physique after he posted photos of a new and shredded Nanjiani, which was the result for a movie role. Despite his comedic personality on and off screen, Nanjiani was all business in the gym and it certainly shows.
Kumail Nanjiani Training Routine
Monday- Back & Traps
Exercises
Sets
Reps
Hex Bar Deadlift
4
12-15
Farmer’s Walks with Hex Bar
5
50-100 meters
Barbell Shrugs
4
12-15
Straight Arm Cable Pulldowns
4
12-15
Shrugs With Dumbbells
4
15
T-Bar Rows
4
12
Tuesday- Chest & Abs
Exercises
Sets
Reps
Bench Press
5
10
Incline Dumbbell Press
4
10-12
Cable Chest Flyes
4
10-12
Dips
4
15
Hanging Knee Raises with Twist
4
20
Sit-Ups with Twist
4
20
Side Planks
4
30 seconds
Wednesday- Legs
Exercises
Sets
Reps
Walking Lunges with Weight
4
50-100 meters
Hamstring Curls
4
12-15
Squats
4
10
Leg Press
4
10
Seated Calf Raise
3
15
Leg Press Machine Calf Raise
3
15
Thursday- Shoulders & Abs
Exercises
Sets
Reps
Seated Dumbbell Press
4
12-15
Lawnmower Row
4
12-15
Behind-The-Back Cable Lateral Raise
4
10
W Press
4
10
Hanging Leg Raises
4
20
Sit-Ups
4
20
Planks
4
30 secs-1 minute
Friday- Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Reverse Grip Cable Pushdowns
3
12
Standing Alternating Dumbbell Curls
3
15
Skullcrushers
3
12
Concentration Curls
3
12
Chin-Ups
3
15
Saturday- Cardio
For Saturday, this tends to be a mix of cardio machines or weighted exercise circuits consisting of weight with higher sets and reps. The goal is to get the heart rate going so you can really work to build endurance and shed those calories and unwanted fat.
Sunday- Rest
Take the day to do other things you love!
Supplementation For Gains & A Shredded Physique
While Nanjiani uses his own supplements of choice before, during, and after working out, it is important to have a solid supplementation routine in place so you can capitalize on all of your goals. For many of us, having a great pre-workout and intra-workout supplement can offer our muscles the chance to get some real work done, which is exactly what we want. For those looking to cut down and shed unwanted fat, a high-quality fat burner can do the trick to really show off that desired aesthetic. But for everyone of all fitness levels, a protein supplement is imperative and we wanted to share a great protein powder to enhance all those gains and recovery needs.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
This training routine from actor and comedian Kumail Nanjiani will seriously challenge you as you seek to get a very similar shredded physique. With a great 5-day training plan and seriously effective exercises, your muscles will have no choice but to grow, leading to that shredded aesthetic. Looking to professional athletes, but also actors, can be a great source of information when it comes to working out and pairing that with a solid supplementation and dietary routine will only enhance those goals. Give this workout a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Kumail Nanjiani Instagram
2021 Fitparade Hungary Pro Qualifier
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Former UFC Champ Georges St-Pierre Shows Shredded Transformation at Age 40
Georges St-Pierre has gotten shredded in his post fight career.
Georges St-Pierre is looking absolutely shredded these days. The former UFC welterweight and middleweight champion recently revealed his new and improved physique. The most shocking part is that St-Pierre is looking in this kind of shape at age 40.
Georges St-Pierre was once known for dominating the opposition in the UFC. Now these days the former UFC welterweight and middleweight champion has been known for his roles in shows like The Falcon and The Winter Solider.
How do you say “you just messed with the wrong French guy” without actually saying it?
The combat sports athlete has become a full-fledged star at this point. But recently the former UFC champ has been in the news for another reason: his incredible physique.
Georges St-Pierre has always had an incredible physique. When he was dominating the UFC welterweight division, St-Pierre did so with a style and class all his own. He not only performed like a high level athlete, but he also looked the part as well. With an absolutely shredded physically form, St-Pierre sat atop the welterweight division and ruled things with an iron fist.
Georges St-Pierre then retired from competition on top or rather that’s what the MMA world thought. St-Pierre would eventually make his return to the octagon where he would take on then UFC middleweight champion Michael Bisping. In that bout St-Pierre would pack on a considerable amount of muscle to be able to contend with the bigger man.
It seems that Georges St-Pierre was able to hold on to the muscle he built for that fight. A recent photo of the former double champ shows St-Pierre in absolutely shredded condition as he’s stripped away layers of fat to reveal the muscle underneath.
Shredded Form
After cutting out processed food for few weeks, here’s my final result. War face # 2 ??
Georges St-Pierre is looking in top condition and is putting many young fighters to shame in physique alone. Could we eventually see the all-time great back in action again? Only time will tell.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Mike O’Hearn Answers: Is A Bodybuilding Lifestyle Bad For Your Heart & Blood Pressure?
Mike O’Hearn and Vlad Yudin debate about heart heath advice from doctors within the bodybuilding lifestyle.
Mike O’Hearn is a bodybuilder with an incredible physique. But he’s also a bodybuilder who focuses just as much on health and longevity as he does on his outward physique. It’s certainly possible to have a sculpted massive physique but be incredible healthy under the hood. O’Hearn understands that and has dedicated his life to overall health. That’s why we asked O’Hearn his thoughts on heart health and blood pressure for bodybuilders. In our latest GI Exclusive, Mike O’Hearn breaks down why he thinks heavy weightlifting and bodybuilding is ultimately good for your heart and blood pressure.
Mike O’Hearn has seemingly accomplished the impossible. He maintains a mass monster physique without the use of PEDs. It’s so incredible that many believe he is lying and secretly uses steroids. It’s a strong believed rumor that has persisted for nearly O’Hearn’s entire career.
Regardless, it’s clear O’Hearn has been consistent in his claims of being all natural. Not only that – O’Hearn has always promoted healthy lifestyle choices within the world of bodybuilding. It’s surprisingly possible to build an impressive massive physique with unhealthy habits. Mike O’Hearn wants to have his cake and eat it too. An incredible physique and incredible long term health.
But is that fully possible when carrying mass monster levels of muscle? We asked this question to Mike O’Hearn, specifically in regards to heart health and blood pressure. Vlad Yudin states that he had a conversation with a cardiologist claiming that heavy weightlifting and massive muscle is ultimately bad for your heart in the long term. The reasoning behind this is two fold. On one hand, you are still carrying a massive amount of weight on your body. This is harder for the heart to pump blood through. On the other hand, the heart can actually grow like a muscle. Heavy weightlifting can increase hearts size (this is ultimately a bad thing).
[embedded content]
Watch our GI Exclusive segment with Mike O’Hearn above!
When asked about this, Mike O’Hearn had his own rebuttal. He recently visited a cardiologist for a routine check up. Not only is O’Hearn incredibly healthy for his age. He also discussed overall heart heath when it comes to heavy weightlifting. His conversation with a doctor revealed the opposite opinion. Lifting weights helps make the heart stronger. Mix that with a healthy diet and you avoid high blood pressure as well.
So what is the correct answer here? Two different doctors with two different opinions on bodybuilding and heart health. Mike O’Hearn chooses to then look at anecdotal evidence. O’Hearn looks back at pro bodybuilders from the golden era and what we know about their health now in their twilight years. According to O’Hearn, many of these older former bodybuilders are healthier and more able bodied than many people their age. This makes O’Hearn believe bodybuilding, when done correctly, is ultimately healthy for your heart.
Mike O’Hearn puts an important caveat on that statement. It’s very easy for a bodybuilder to abuse the techniques to make up an ultimately unhealthy lifestyle. Bodybuilders can eat crap to bulk up muscle. These “dirty” foods can lead to high blood pressure and ultimately heart problems. Heavy lifting can also go too far. Going hardcore each session in the short term does not look forward towards health in the long term.
O’Hearn also makes one more statement in regards to bodybuilding and heart health. Ultimately, there is a randomness to health as a whole. Some people smoke their whole lives but live to be 100. Some people are incredibly healthy-minded but die in their thirties. This doesn’t mean it’s not worth focusing on health – but it does mean that we shouldn’t accidentally assume coincidence is evidence of an actual statistical trend.
You can watch Mike O’Hearn go into full detail about bodybuilding, heart health, and blood pressure in our latest GI Exclusive interview above!
Nelson Montana New Podcast
With the success of his Tiktok account, I convinced Nelson to do a podcast. He will be turning them out about once a week. Here is his first one. Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was…
cbdMD Premium CBD Oil Tincture Review For Muscle & Recovery
CBD has the potential to significantly improve your muscle and recovery goals as an awesome supplement.
Product Overview
As athletes looking to build muscle and enhance recovery, finding a seriously effective supplement to assist us can be a make or break for all our gains and CBD is one such supplement to help us get there. The CBD industry is buzzing right now and has grown in popularity for its effective benefits and safety as a pain and recovery aid. As a supplement people can trust putting in their bodies, it is no wonder why so many have gravitated towards using CBD for the health, wellness, and fitness goals. CbdMD is a great company and their Premium CBD Oil Tincture is awesome for giving you a healthy dose of CBD to aid in any muscle and recovery goals.
Since CBD comes in many forms, it is important to figure out your preference. This supplement comes in forms like oils, capsules, gummies, vapes, topicals, and others, so as you can see, the choices may seem overwhelming. With so many companies trying to capitalize on this new growing industry, finding a high quality product may seem harder than it truly is. A company like cbdMD knows exactly what athletes need for muscle and recovery and what everyday folks need for pain and relief and their Premium CBD Oil Tincture is a prime supplement example of top tier CBD tincture.
Shop at cbdMD
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD Premium CBD Oil Tincture Highlights
These Premium CBD Oil Tinctures deliver a superior Broad Spectrum CBD formula with natural MCT carrier oil to provide consistent quality that can support your everyday wellness. Jam packed with supporting cannabinoids and working with terpenes, this CBD oil offers you amazing benefits like supporting calmness, enhancing exercise performance, managing daily stress, and complimenting a healthy wellness routine.
CbdMD uses industrial hemp grown right in the United States that is third party tested in ISO-certified laboratories to ensure consistency and top quality. It is gluten-free, vegan, and non-THC with amazing flavors and many strengths depending on your preference. When looking for the right supplement for muscle and recovery, cbdMD oil tinctures are the way to go.
Ingredients
MCT Oil (1g)
MCT oil is derived from fat called medium-chain triglycerides which come from coconut or palm kernel oil. When combined with CBD into a supplement, it can allow for faster and better absorption of CBD so your body gets all the benefits quickly and effectively. MCT oil is also a great source of energy for the brain and pairs well with a high quality CBD (1).
Proprietary Hemp Extract Blend (50.5mg)
Naturally occurring phytocannabinoids (Cannabidiol, Cannabigerol, Cannabinol) are cannabinoids found in the cannabis plant. They are able to interact with our body’s natural systems via the endocannabinoid system which is essential for bodily homeostasis and maintaining a healthy response to internal and external factors. Benefits include relieving pain, reducing anxiety and depression, promoting better sleep, and supporting your immune system, among many others (2,3,4).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosages
300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, 7,500mg
Calories
10
Fat
1g
Flavors
Natural, Berry, Orange, Mint
Best Way To Take
Take 1 serving and place it under your tongue. Let it sit for a moment before swallowing.
Price, Flavors & Effectiveness
cbdMD Premium CBD Oil Tincture is a great CBD supplement designed to support all muscle and recovery needs. With 30 servings per bottle, 1 dropper (1mL) is a serving size to give you everything you want out of this CBD supplement. With four great flavors in Natural, Berry, Orange, and Mint, you can’t go wrong on the taste.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan
Cons
Premium priced option
Price: Range from $29.99 to $209.99
cbdMD Premium CBD Oil Tincture was Best Overall Tincture on our list of the Best CBD Supplements. Check it out here for more awesome CBD supplements!
Featured cbdMD Athlete
James “Flex” Lewis
Flex Lewis is an IFBB pro bodybuilder with an extensive bodybuilding career and cbdMD athlete. To help with his own muscle and recovery goals, Lewis relies on cbdMD to provide him with the best CBD supplements around in order to take full advantage of their awesome products. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end.
Overall Value
cbdMD Premium CBD Oil Tincture is an awesome CBD supplement designed to support a number of benefits in a safe and effective way. With a Superior Broad Spectrum CBD formula, this supplement is jam packed with everything you want and need for muscle and recovery and can prove to be worthwhile in the long run. cbdMD is a company who understands the needs of athletes, fitness folks, and everyday people and works tirelessly to produce only the best CBD supplements. What you are really getting is a well-thought out and researched CBD tincture with awesome benefits, great flavors, and real safety and effectiveness. Try cbdMD Premium CBD Oil Tincture today and see what this can do for your muscle and recovery goals.
Try cbdMD Premium CBD Oil Tincture Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 cbdMD, Flex Lewis Instagram, and Envato
References
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Gulck, Thies; Moller, Birger Lindberg (2020). “Phytocannabinoids: Origins and Biosynthesis”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
4 Reasons Why The Clean-Reverse Lunge Will Perfect Your Legs
Beyond the squat.
We’ve touched a lot on how leg day is perhaps the most dreaded day in a bodybuilder’s workout schedule. It’s rough, it’s tough, and it can be draining if you’re training correctly. It’s a day that’s meant to separate the men from the boys and can be a truly taxing day on the body. But a bodybuilder doesn’t look at the hard days as something to avoid. Instead, a bodybuilder seeks out the tougher times and uses them as the key to making further improvements to their bodies.
The rule of thumb for leg day is that squats are the key exercise to getting your legs as powerful as possible. It’s a notion that rings true, that’s why everyone is adamant about including the king of exercises into a leg program. But if you want to make the kind of improvements you need to build superior size and definition in your legs, then squats can’t and won’t be the only exercise that’s integrated into your routine.
The Clean-Reverse Lunge is great exercise that can be extremely beneficial to giving you some great leg development. Besides adding variety to your exercise, this exercise can offer the user a number of great improvements to their physique, technique, and form.
So why should you start doing the clean-reverse lunge? Well here are four reasons that could convince you to add this exercise to your workout.
Fixes Imbalances
As a bodybuilder, symmetry is a very important aspect of creating an aesthetic physique. When performing certain exercises like the squat or barbell bench press, compound movements, imbalances can occur if one side is doing more work than the other. The clean-reverse lunge is great because it can fix those imbalances not only in the legs, but the core and upper back as well.
Strengthens Upper Back
Speaking of which, this exercise is also great for strengthening the upper quadrants of the back. By holding the bar in the clean or front squat position you engage your upper body tremendously with this movement. When performing the actual lunge, the time in which your body is under tension ultimately will require you to have good posture which improves overall upper body strength – including your lats and traps. The improved posture will also translate to improving your deadlifts as well.
Strengthens Core
The exercise can also be great for improving your core strength as well. While holding the barbell in the clean or front squat position, your abs will be getting a phenomenal workout. For the same reasons that make the squat such an awesome exercise, the clean-reverse lunge is an exercise that targets multiple muscle groups, not only improving your legs, but the entire body as well.
Knee Friendly
For many people who resent leg day the biggest complaint is that the workouts that they’re performing are killing their knee joints. It’s hard to get through a rough exercise if your knees are racked with pain. The movement of the clean-reverse lunge allows for the shins to remain vertical which takes a great deal of stress off of the knees. It’s an exercise that promotes quad development, but not at the costs of destroying your knees.
Are you a fan of the clean-reverse lunge? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Build Up Your Abs With This Core Thrashing Circuit
How To Build Your Abs Using A Core Circuit.
If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core.
While there are too many types of conditioning methods circulating the industry to keep track of, one attribute that many lack is intensity. Want to get the most out of your conditioning? Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session. This is where real gains are made, and the real athletes are separated from the soft pretenders.
Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.
LOADED CARRIES
There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form. While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.
If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.
Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.
THE SUPERSET
Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.
To see what you’re really made of, minimize rest periods while using near-maximal loads for the given time intervals. A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead. If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session..
KETTLEBELL CROSS BODY CARRY
COACHING POINTS- CBC
Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times..
Use a slightly heavier load in the bottom hand- Challenge yourself! Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead..
Assume a slow and steady walking speed that can be maintained throughout the set..
Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity..
Alternate the left and right hand positions for each set you complete. Do not switch your hand positions mid set while you are on the clock!
PUSH UP ISO-HOLD
COACHING POINTS- PUSH UP HOLD
Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities..
Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint..
One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension..
Hold maximal tension in your glutes, core and shoulders simultaneously..
Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension..
PROGRAMMING
This conditioning superset is ideal for a tag on for any upper body emphasized training day. If you feel like you have a little fuel left to burn before shooting down that $8 gluten free smoothie of yours, grab some KB’s and get after it. The first time through, use the programming parameters below. From there, it’s in your hands! Get as crazy as your body, or mind, will allow!
1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest
1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest
*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side
Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.