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Nick Walker Shares Latest Physique Update, Insane Deadlift Workout
Nick Walker’s offseason preparation has been insane and is continuing to intensify.
Nick Walker is entering his second season and has made it clear that he will dedicate 2022 to preparing for the Olympia. After a strong 2021 campaign, Walker emerged as one of the top bodybuilders in Men’s Open. By the looks of his recent physique updates, Walker looks primed and ready for a championship-level performance on the biggest stage.
Walker has not been shy about sharing physique updates. Last week, Walker took to Instagram to share yet another update along with a massive deadlift workout. He completed two sets of stiff-leg deadlifts with 315 pounds. The bodybuilder performed 8-10 reps going slow on the way down to control the weight and get a good stretch.
The 2022 Olympia will return to Las Vegas from Dec. 15-18. With about nine months of prep remaining, Walker does not seem to be wasting any time or workouts.
“Stiff leg deadlifts 2 hard sets of 8-10 reps with 315.
Sure I could push more weight which im sure I will in time. But I want to make sure my hamstrings are getting all the work here without bringing my back into it.
Slow negatives on these and exploding up just destroy my hamstrings”
Nick Walker landed victories during the 2021 New York Pro followed by his Arnold Classic performance. Just two weeks after winning the Arnold Classic, Walker earned a top-five finish at the Olympia. This was a strong showing during his first appearance on the biggest stage in the sport. He vowed to put on a better show this time around.
Walker decided not to defend his title at this year’s Arnold Classic so he could put all of his focus on the Olympia. He has started training with Dom Supersliced this year and has taken on a new training regimen. At this time, Walker is weighing around 295 pounds, which he shares during his workout videos on YouTube.
There is no doubt that Walker has the drive to be named Mr. Olympia in his career. This is the reason he has bypassed each show this year and will continue to train at a high level. Now, it is all about putting the finishing touches on his physique and that is the plan moving forward.
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Michigan Bodybuilder Charged After Smuggling Drugs That Treat Effects Of Steroids
Josh Ford, an IFBB bodybuilder, along with five others were charged with smuggling drugs into the U.S.
A Michigan bodybuilder has been charged for his part in a drug smuggling scheme that brought illegal substances into the U.S. Josh Ford, an IFBB professional from Troy, was involved in a venture with four other men that was centered around drugs that treat effects of steroids.
Federal investigators said that they tracked at least $12 million, accepted in cryptocurrency and Bitcoin, along with other forms of digital pay. Once the payments were received, the funds were sent to accounts that were linked to one of the suspects. This is when they would be covered to the co-conspirators.
The individuals were arraigned last week for their part in the scheme. All members face up to five years in prison along with fines that can reach $250,000.
The U.S. Department of Justice explained that websites were setup advertising the drugs. This broke down the products into fur categories based on where they were shipped. There was a section labeled “USA Products” and this offered three-day shipping to the country.
“According to the indictment, if customers elected to pay using an alternative form of payment, rather than Bitcoin or another form of cryptocurrency, co-conspirators directed payments through accounts linked to defendant James Funaro. The indictment alleges that Funaro then converted the proceeds of the scheme into cryptocurrency before they were moved to accounts held by other co-conspirators, including foreign nationals residing overseas. Overall, investigators traced at least $12 million in proceeds to the drug smuggling scheme.”
The drugs that were being distributed were used to treat the effects of steroids. This would help to work against the short-term effects that steroid users have been through. The drugs would be re-packaged and sent to customers who placed the order. These products were shipped from other countries and falsely declared as other products. They would be broken down by other distributors before sent out to those who bought them.
The DOJ claimed that one website was created back in September 2018. There was another website made in March 2020. This is when Ford received packages that contained bulk quantities of prescription drugs. In 2018, the sale of the drugs was advertised without the need of a written prescription.
The website selling the drugs has been seized by the United States Postal Inspection Service. The five defendants will be arraigned in U.S. District Count for the Western District of Michigan on March 21.
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Straight Facts: Understanding SARMs – Are They Safe? What Are The Real Risks?
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Jerry Brainum shares the straight facts about SARMs and the common misconceptions perpetuated around the unapproved substance.
There used to be a time when bodybuilding and pro sports were only associated with one key performance enhancing drug – steroids. Those days are gone. We now have athletes that use a wide array of PEDs. One of those is selective androgen receptor modulators – also known commonly as SARMs. This substance is often billed as providing the benefits of steroids without the side effects. But is that too good to be true? In our latest episode of Straight Facts, Jerry Brainum explains everything you need to know about SARMs including the risks and misconceptions behind the relatively new substance.
SARMs (selective androgen receptor modulators) are less commonly known to the mainstream public in comparison to steroids. They are also not as strictly illegal as steroids are for athletic use. At least, when you get down to the fine print of it all. But SARMs are still a very powerful drug with a big grey area surrounding them in terms of health and safety. In fact, despite appearing safer, there are currently no SARMs approved by the FDA in the United States. So it is impossible to get a legal SARM product as a consumer.
Jerry Brainum understands that athletes such as bodybuilders are always going to take risks. He is not going to tell you what drugs you should or shouldn’t take. But he does feel a responsibility to help inform the public about the facts behind these substances. Far too often, a bodybuilder or athlete will take a substance like SARMs without realizing exactly what is being put in their body.
What are SARMs?
Simply put, Jerry Brainum explains that SARMs are a substance that directly affects the androgen receptors in your body. The invention of selective androgen receptor modulators was to find a solution to the side effects caused by steroids. Of course, we aren’t talking about this in regards to performance enhancement. Scientists were trying to find a solution to legally prescribed steroids for patients who suffer unfortunate side effects.
Eventually these studies and experiments led to the creation of SARMs as we know them today. It’s part of the reason they are promoted as having the power of steroids without the side effects. However, this is somewhat misleading. Due to the fact that SARMs were never approved by the FDA – there is a big grey area as to how these substances really affect the human body.
The side effects of SARMs: Are they safe?
The frustrating reality about SARMs is that there are not many extensive studies on these substances. Much like steroids or marijuana – it’s unapproved status puts limits on what scientists can do when it comes to clear cut studies. However, there are some points to consider and some case studies that can be referred to for insight.
Jerry Brainum starts off by explaining the inherent dangers of buying SARMs come from the fact you cannot buy them legally in the United States. This means that any SARM you buy online will be made on the black market. These labs do not have to hold themselves accountable to the standards set by the FDA. This means you don’t really know what you are getting in the product.
Jerry Brainum cites a study that purchased 20-25 different SARM products. They then studied the contents of each drug to determine the validity of the substance. In the end, it turned out that 50% of the substances purchased were either contaminated (or cut) with alternate substances. Some of the substances were even completely different drugs and contained no SARMs at all within them.
This is a massive risk. Much like other illegal designer drugs such as ecstasy, heroine, etc – buying a drug like SARMs via illegal means can lead to unintended consequences. Best case scenario you get a weaker or inert version of the SARM. Worst case you get something poisonous in your system that harms your health or is even lethal.
What makes this even worse is that many companies that are illegally selling SARMs online advertise themselves as a safe alternative to steroids. Not only is this inherently not true due to the black market nature of buying them – but there are some case studies that suggest that even pure SARMs are not as safe as advertised.
Jerry Brainum details another case study that mentioned potential side effects, including effects on the heart, that seem to be tied to SARMs. Again, there are less than ideal long term studies done to truly prove this. But a case study acts as a “what if” scenario. Perhaps not everyone will face side effects from SARMs – but it’s possible due to the information revealed in these case studies.
Just like you want to do research on a car before you buy it – SARMs need more rigorous research before they can be confidently proclaimed safe.
Wrap Up
Jerry Brainum goes into far more detail about SARMs, including scientific definitions and further breakdowns of case studies. Far more information than we can cover here in this article. So make sure to check out the latest episode of Straight Facts above – and decide for yourself if SARMs are a risk you want to take.
Best Kettlebells For Durability & Versatility (Updated 2022)
These best kettlebells for bodybuilding are perfect for kettlebell training to promote durability and versatility.
Kettlebells are great training tools to enhance durability and versatility and these best kettlebells for bodybuilding are exactly what you need. Whether it be for your home gym or to use in the gym, these are simple and convenient tools perfect for enhancing gains. These best kettlebells for home workouts can greatly improve not only strength and size but also power and endurance, leaving you with a complete set of performance tools. With an increased focus on kettlebell training, those performance goals are right around the corner.
We’ve put together a list of the Best Kettlebells For 2022 to give you great options to boost your kettlebell training and at-home workouts. The right equipment can give you the best when it comes to results and these kettlebells can do just that.
Best Kettlebells For 2022
Best Kettlebell Overall
Finding the right kettlebell to tackle all of your needs may seem challenging but it is absolutely possible. With the right material and a quality process backing it, a durable kettlebell with a great grip can really boost all your strength and endurance gains.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Kettlebell For Your Home Or Gym
A kettlebell should be versatile and whether you are using it at home or in the gym, should reflect all your goals. Structural integrity is key and this kettlebell from Kettlebell Kings holds up to that and is perfect for either at home or in the gym. The best kettlebells for home workouts can greatly enhance your workouts from home so you see gains in a comfortable environment.
ONNIT Kettlebells
ONNIT Kettlebells are great for versatility and optimizing your workouts and serve as a high-quality product for all your training needs. Made from gravity cast for durability and weight consistency, a powder finish allows for great grip so you can tackle those workouts for the best gains possible. Color-coded for the right weight, you know exactly what you’re lifting and how it can benefit you.
ONNIT Kettlebells are high-quality and versatile to optimize workouts and meet your training needs.
Pros
Great quality and grip for overall training and performance needs
Gravity cast works great for durability
Color-coded is nice for easy accessibility
ONNIT is a reputable and trusted company
Cons
Buying one single kettlebell at a time can get expensive, especially as you increase in strength
Price: Range from $22.95 (6kg) to $114.95 (32kg)
Check out our individual review for ONNIT Kettlebells here!
Best Kettlebell On Amazon
The best kettlebells on Amazon offer great deals and allow you to choose from a variety of high-quality kettlebells where you can compare products as well.
Yes4All Powder Coated Kettlebells
Yes4All Powder Coated Kettlebells are high-quality cast iron with a solid grip for no slipping and effective workouts. A wide and slightly textured handle is great for those grip needs, while a flat base allows for easy upright storage. A versatile product, this will work to build strength, power, and endurance to boost all areas of your gains while being high-quality and durable.
Yes4All Powder Coated Kettlebells are high-quality cast iron kettlebells for durability great for functional fitness and building strength.
Pros
High-quality cast iron
Wide and textured handle
Great for strength, power, and endurance
Cons
Grip could be better when wet
Price: Range from $19.99 (9 lbs.) to $97.70 (71 lbs.)
Best Kettlebell For Lifters
Those of us who lift big may wonder how kettlebells can actually help us see growth. With a premium kettlebell designed for lifters, you won’t suffer from a poor workout and each exercise will see the gains you want most for all your lifting needs. The best kettlebells for weightlifting can target those same lifting wants for similar or better results.
ONNIT Kettlebells
ONNIT Kettlebells are great for versatility and optimizing your workouts and serve as a high-quality product for all your training needs. Made from gravity cast for durability and weight consistency, a powder finish allows for great grip so you can tackle those workouts for the best gains possible. Color-coded for the right weight, you know exactly what you’re lifting and how it can benefit you.
ONNIT Kettlebells are high-quality and versatile to optimize workouts and meet your training needs.
Pros
Great quality and grip for overall training and performance needs
Gravity cast works great for durability
Color-coded is nice for easy accessibility
ONNIT is a reputable and trusted company
Cons
Buying one single kettlebell at a time can get expensive, especially as you increase in strength
Price: Range from $22.95 (6kg) to $114.95 (32kg)
Check out our individual review for ONNIT Kettlebells here!
Best Powder Coated Kettlebell
Powder coat on kettlebells protects the product and allows for added durability and longevity so you can trust this product will last you a long time.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Kettlebell For The Money
Kettlebells, and all fitness equipment for that matter, can be expensive and we know that. Finding the right kettlebell that is still high-quality but also affordable is a challenge but one worth undertaking and Eleiko has you covered with their top tier kettlebells.
ONNIT Kettlebells
ONNIT Kettlebells are great for versatility and optimizing your workouts and serve as a high-quality product for all your training needs. Made from gravity cast for durability and weight consistency, a powder finish allows for great grip so you can tackle those workouts for the best gains possible. Color-coded for the right weight, you know exactly what you’re lifting and how it can benefit you.
ONNIT Kettlebells are high-quality and versatile to optimize workouts and meet your training needs.
Pros
Great quality and grip for overall training and performance needs
Gravity cast works great for durability
Color-coded is nice for easy accessibility
ONNIT is a reputable and trusted company
Cons
Buying one single kettlebell at a time can get expensive, especially as you increase in strength
Price: Range from $22.95 (6kg) to $114.95 (32kg)
Check out our individual review for ONNIT Kettlebells here!
Best Competition Kettlebell
A kettlebell for competition is great for those looking to boost results and prime themselves for whatever competition they are preparing for.
American Barbell Classic Kettlebell
American Barbell Classic Kettlebell is a premium kettlebell made from the highest quality standards. A textured finish offers a solid grip and chip-resistant surface while a large flat base offers the best in terms of stability. Made from single cast iron, this offers superior ergonomics and durability so you never have to worry about a poor workout or poor product. The clean and smooth finish gives a great look and a secure grip eliminates the need for chalk.
American Barbell Classic Kettlebell is a premium kettlebell made from high-quality material. Clean with a smooth finish, the handle also provides a secure grip for whatever workout comes your way.
Pros
Solid cast iron and textured finish
Secured grip means no chalk
Superior ergonomics and durability
Cons
Finish may not be as smooth as advertised which may affect grip
Price: Ranges from $27.00 to $168.00
Best Adjustable Kettlebell
An adjustable kettlebell is great for you don’t need to own a whole set but also get the benefit of one with an easy to adjust kettlebell.
Titan Fitness Adjustable Kettlebell
Titan Fitness Adjustable Kettlebell is great for those kettlebell needs by providing easy adjusting and plenty of weight without the need for an entire stack. It features a 12kg shell with 6 cast iron plates of varying weights. The benefit of this kettlebell is that weight ranges from 12kg all the up to 32kg (26lbs.-70lbs.). A popular option for lifters who want space and convenience this adjustable kettlebell has you covered.
Titan Fitness Adjustable Competition Style Kettlebell allows you to adjust your weight and is great for convenience and effective exercises.
Pros
Plenty of option to adjust weight
Smooth finish is easy on your hands with good grip
Cons
Constantly changing plates may be a hassle for some
Price: $249.99
Best Kettlebell For Cardio
While kettlebells can work well for lifters and their strength goals, they are also great for increasing cardio. Those exercises used to get your heart rate going can greatly affect your endurance gains and the best kettlebells for cardio will only help.
Gymreapers Kettlebell
Gymreapers Kettlebells are made from durable and long-lasting cast iron with a well-designed flat and wobble free base. Built for a variety of exercises, these kettlebells are great for building strength and endurance while also promoting a better weight training regimen. The molding process for these kettlebells ensures each kettlebell is well made and of the highest quality to not only prevent wobbling but also offer a smooth finish with smooth handles. This ensures a great grip for whatever workout comes your way.
Gymreapers Kettlebells are durable and long-lasting made of quality cast iron. These are great for building strength and endurance for whatever your training regimen requires.
Pros
Durable cast iron for longevity
Great for strength building and endurance
Smooth handles and a top tier molding process
Cons
Slightly more expensive than others on this list
Price: Ranges from $29.99 to $189.99
Benefits Of Kettlebells
Kettlebells provide many benefits for growth in a multitude of areas for a variety of exercises. With an increased effort to make kettlebells a staple in all routines, these exercise tools are a main focus for many athletes and the best kettlebells for competition can greatly influence training and performance for all those results you seek most.
Full body workout: Targets many muscle groups and increases strength, endurance, and flexibility (1).
Promote strength & power: Improved power output at an intense pace for increased lean muscle mass (2).
Improved balance, stability, & coordination: Enhance mind-muscle connection and work to improve technique and form.
Simple & convenient tools: No changing weights and easy to learn for great workouts and added versatility.
Best Kettlebell Exercises
When it comes to building strength and size with kettlebells, it’s important to know which exercises can help get you to where you want to be. The right exercises with a well-rounded training program can greatly influence and affect all your gains (3,4). By focusing on upper and lower body parts, you can build that muscle you want most while seeing a physique others will envy.
As one of our Generation Iron experts, Don Saladino knows just what kettlebells can do for all those functional workouts. The importance these hold and the value they have over our workouts allow us to build strength, improve cardio and get our heart rate going, add power with intensity, and are versatile and convenient for many workouts. These are a nice substitution for a variety of things like dumbbells and barbells and serve as valuable tools for many exercise variations.
Best Upper Body Kettlebell Exercises
Kettlebell Push-Ups
Kettlebell Row
Kettlebell Bench Press
Kettlebell Skullcrushers
Kettlebell Upright Rows
Best Lower Body Kettlebell Exercises
Kettlebell Goblet Squat
Kettlebell Lunge
Kettlebell Bulgarian Split Squat
Kettlebell Lateral Lunge
Best Kettlebell Core Exercises
One-Arm Kettlebell Swings
Kettlebell Turkish Get-Ups
Front-Racked Kettlebell Lunges
Unilateral Kettlebell Overhead Carry
How To Grip & Hold A Kettlebell
The number one thing when performing kettlebell training is to not over grip the handle. You want a relaxed grip for optimal versatility and movement. With kettlebells, you can hold them by the handle, or by the base of it to offer an easier grip. It is all preference as to what you want out of your training. If you are holding by the base you can cup it to fit your hands around it and if you are holding by the handle, go more towards the side instead of directly in the center.
Kettlebells Vs. Dumbbells
When it comes to using kettlebells versus dumbbells, it should be said that both can greatly affect your gains for the better. But what you’ll find with kettlebells is more versatility and the ability to promote strength and power in a bit more of a convenient way. The grip of the kettlebell over the dumbbell is more conducive to powering you through workouts and getting the most effective lift and kettlebells take up less space as is. Kettlebells do tend to work smaller muscles more effectively than dumbbells as well so while you of course work those larger muscles, those stabilizers also get good work done too to improve weightlifting, powerlifting, and bodybuilding performance.
How We Choose
When looking at the best kettlebells, we first look at the company and what product they are putting out there. Your kettlebell should be high quality and durable to both save you time and money. The material and overall durability of the product is important to us as well because you deserve to have the best product in your hands for whatever type of training you choose. We lastly look at price because we know how expensive this equipment can get. It is possible to have great quality equipment without totally breaking the bank.
FAQ Section
What is the best kettlebell?
Kettlebell Kings Powder Coat Kettlebells. These kettlebells promote a better and safer grip to protect you during any workout. Great quality and durability ensures longevity and maximum gains.
Can I actually get a good workout with a kettlebell?
Kettlebells can greatly affect your workouts and you can absolutely get a good workout with them. With the versatility to tackle any exercise, you can get a full body workout, or simply an isolated upper or lower body workout depending on your goals.
How do I know which kettlebell to buy?
The reputation of the brand is important because you want a quality and durable kettlebell. Also look at the grip and read customer reviews to see if others found it helpful or not. Knowing what weight to buy can be challenging so if this is for your home gym, maybe go to a gym and try those out for size so you know exactly what size kettlebell to buy.
Wrap Up
Kettlebells are great exercise tools to enhance all of your gains and are simple and effective pieces of equipment to use. These five kettlebells will work to seriously give you great benefits for overall training and performance. The benefits of these tools will really get you to consider adding them to your workout routine so when performance time comes, you are more than ready. Check out these best kettlebells for bodybuilding and all your weightlifting needs today and see what they can do for you.
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.
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Jay, Kenneth; Frisch, Dennis; Hansen, Klaus; Zebis, Mette K.; et al. (2011). “Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial”. (source)
Meier, Joseph; Quednow, Jeffrey; Sedlak, Timothy. “The Effects of High Intensity Interval-Based Kettlebells and Battle Rope Training on Grip Strength and Body Composition in College-Aged Adults”. (source)
Manocchia, Pasquale; Spierer, David K.; Lufkin, Adrienne K. S.; Minichiello, Jacqueline; Castro, Jessica (2013). “Transference of Kettlebell Training to Strength, Power, and Endurance”. (source)
Hafthor Bjornsson, Eddie Hall Trade Trash Talk in Sit Down Ahead of Fight
Hafthor Bjornsson and Eddie Hall face off once again ahead of their boxing match.
Long time rivals Hafthor Bjornsson and Eddie Hall had a much more civil face off than their initial meeting just a few days back. With their bout scheduled for this Saturday, Bjornsson and Hall look to hype the fight up and give fans a taste of what’s to come.
Both Hafthor Bjornsson and Eddie Hall will be quick to tell you that there’s no love lost between each other. The two have had a problem ever since their competitive strongman days.
With neither man competing in strongman at the moment, the two bitter rivals have decided to solve their differences in another way.
The two rivals have competed fiercely with each other for many years, each getting the better of the other in tests of strength. But a strongman competition is nothing like a boxing match. A contest of strength is one thing. A contest between fists and the will of two fighters is something else entirely.
The Rivals Face Off
If their confrontation the other day was any hint, Hafthor Bjornsson and Eddie Hall have true anger for each other. The two decided to sit down and had a more “civil” conversation ahead of their bout…
Well, civil is certainly up to debate.
“That’s what it’s all about,” said Eddie Hall. “He smeared my win and never apologized. I am here to correct it.”
“You Fu**ing Fake Lying B*tch,” said Hafthor Bjornsson.
These are just a few highlights of the conversation between the rivals. Obviously it wasn’t that pretty. For the full sit down interview see the video below.
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At the end of the video Hafthor Bjornsson closed on a determined note.
“I am the better boxer,” said Bjornsson. “I have everything. If I want to knock him out, I will knock him out. If I want to go the distance, I’ll go the distance. He has no chance.”
Eddie Hall vowed to deliver a knockout.
“I can just look you dead in the eyes, and I can say I’m going to knock you out. End of story.”
Who do you think wins on Saturday?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
How Sissy Squats Really Strengthen Your Quads
Don’t let the name fool you into thinking these are for the weak.
When it comes to leg day, many of us have consistently done the same exercises over and over again. We all do squats, the leg press, and extensions, but rarely do we ever explore the unknown world of advanced bodyweight exercises. The sissy squat is one such exercise that is intricate and requires a certain degree of focus and sheer will to even attempt. Once you start to develop strength and size with these, there will be no turning back.
Don’t let the name fool you, for these are by no means for the weak-minded. In fact, the name actually comes from Greek origins about an old tale of Sisyphus and a punishment he endured. Whether or not this is true, its entertaining and for our sake of enjoyment with such a hard exercise, we’ll play along. While this exercise may cause unwanted knee pain for those willing to try them, the benefits to your quad and overall leg growth are enormous and will make you want to at least give them a go.
Let’s take a look at the sissy squats and see what the hype is all about. From what they are, to muscle worked, and the many benefit surrounding sissy squats, we will dive into this advanced bodyweight exercise so you know exactly what you are getting into.
What Is The Sissy Squat?
The sissy squat is a bodyweight exercise designed to target the lower thigh area and requires a certain level of advanced fitness to endure. It is one of those often overlooked bodyweight exercises that has great benefits to isolating your quads to make those legs pop. Aside from the benefits to strength and size, with proper form and a real level of resistance, those who choose to endure the sissy squat will work on mobility in areas like the ankles, back, and hips, as well as develop better coordination and balance that can assist with other big lifts.
A downside to the sissy squats is the knee pain that arises from performing the physical movement. As fragile joints that require the utmost care, those with existing pain in their knees should most likely refrain from doing this activity, but it is all a preference on what you can handle without leading to unwanted pain and injury.
Muscles Worked
When it comes to muscles worked, this is a serious lower body brutalizer. Immediately, you will feel this in your quads, which will start to work wonders for that tree-trunk aesthetic. But this exercise will also target your calves, hamstrings, and glutes, all essential for helping you stay balanced and upright for whatever comes your way. For those upper body muscles, your low back will feel some resistance as a point of connection for these larger leg muscles, and your abs will feel a bit of a burn as you squeeze them to stay engaged.
Benefits Of The Sissy Squat
The benefits of the sissy squats will work to effectively produce those large leg muscles that we all seek, while giving you benefits in terms of other areas of strength, mobility, and posture to handle your every day goals that seem to fall short. Let’s take a look at some of these benefits of the sissy squat:
Serious Leg Growth: Work those quads and other lower body muscles effectively with an advanced bodyweight exercise to see some serious leg growth (1).
Good Core Burn: Since your core is essential for maintaining balance and good posture, you will feel a great burn with these squats.
Increase Mobility: Mobility is key in advancing all movements and this will work to improve that to assist in other big lifts (2).
Develop Posture Through Strength: By strengthening your hips, and giving your low back some attention, you will develop better posture, thus increasing your confidence.
How To Perform This Exercise
Her are the steps for performing the sissy squat exercise:
Stand with your feet at around shoulder width apart and keep your core engaged. Bend at your knees and continue to lower your body until your torso starts to bend backwards. As you reach your limit, work to push yourself back to the starting position, using your core and leg muscles to get you there effectively. Reset and repeat for your desired number of reps.
Sissy Squat Tips & Tricks
This exercise can be painful on your knees, so if you do start to feel pain, switch it up, take a break, and look for other exercises until you can rehab it. There’s no point in pushing your knees to a limit they can’t handle because you’ll ultimately put yourself out of the gym longer than you have to. Really be cautious of range of motion. You don’t want to bend lower than you can and risk unwanted pain and injury. Keeping your core engaged with this will prove to be great in the long run as you will effectively work to nail this exercise down for great gains.
Sissy Squat Variations
For those interested in a few variations or added ways to perform the traditional sissy squat, here is a list of a couple for you try once you perfect the sissy squat.
Elevated Squat: Similar to the traditional sissy squat, the elevation will add an extra level of difficulty with more range of motion.
Weighted: Grab a dumbbell, kettlebell, or weighted vest to add some weight and great resistance.
Aladdin Squat: A bit of a wider version of the traditional sissy squat.
Narrow: Slightly more isolation depending on exactly what you’re looking for.
Wrap Up
When it comes to the sissy squat, what you’ll find is a great exercise to target your quads and lower body to really make it pop. This is challenging and is an advanced bodyweight exercise not for the weak-minded. But that shouldn’t deter you, because challenging yourself can prove to be really great in the long run for your gains. Try the sissy squat and see what this bodyweight brutalizer can do for you.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
Langton, Becky; King, John (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
How Cable Glute Kickbacks Strengthen & Tone Your Lower Half
Add a mean glute exercise into your leg day routine.
You need to do leg day. We all get that. But the same old exercises time and time again make you look like another gym goer passing time and taking tips from wannabe influencers. It’s easy to put together a workout routine of squats, the leg press, and other staple leg exercises to beef up those trunks below the waist.
But when you look at a bodybuilder, posing under the bright lights, that lower half is toned, let alone absolutely massive. While you may or not be looking, their glutes are something out of stone. Cable glute kickbacks are exactly the exercise you need to get that Michelangelo looking butt performance ready.
I know what you’re probably thinking. There’s no way I’m doing a cable glute exercise at the gym while the guy next to me benches 250-plus pounds. Am I wrong? You said you wanted to be performance ready, willing to take down giants that walk among you. They probably aren’t as concerned about how they look in the gym, let alone advancing their physique to new heights. Put aside that ego and look to add glute kickbacks into your routine. A top podium spot will silence any naysayers.
Let’s take a look at cable glute kickbacks and see what they can do for you. From what they are, to muscles worked, the great benefits, and how to perform them, this is your one stop shop for rock hard glutes that those around you will envy. Don’t believe me? The results won’t lie.
What Are Cable Glute Kickbacks?
This is a great glute exercise, arguably one of the best, as it targets your gluteal muscles in a way that no other exercise really does. Using the cable allows for other lower body muscles to get some work done, but primarily you’ll feel this right in those glutes. As an optimal and effective glute exercise to enhance that lower body physique, it’s worth at least one try before you call it quits (1).
Muscles Worked
What you’ll find with the cable glute kickback exercise is all three gluteal muscles being worked, including your gluteus maximus, gluteus medius, and gluteus minimus. As said before, you will also get some work done in your core, hamstrings, low back, and quads as a result of the cable machine and necessary movements that require support and stabilization.
Benefits Of Cable Glute Kickbacks
Let’s take a look at some of the great benefits the cable glute kickbacks can provide for this exercise is truly something to work wonders.
Boost Strength Through Glute Isolation
With this being an unbelievable taxing exercise on your glutes, you will build strength, and quickly. As a great isolation exercise, and one that seems to really target your glutes most effectively, you will get a real feel for just how weak those glutes of yours are. No need to be offended, that’s why we’re offering this exercise to you. We know how badly you want those gains to show and the cable glute kickbacks can provide for that and much more.
Improve Balance & Stability
When it comes to those big lifts you love to show off, all that balance and stabilization you desperately need to have an effective workout stems from your lower body. With strong and stable quads, hamstrings, and glutes, you are a statue for all to admire as you lift huge weight and never flinch. That is what we all want after all. The ability to effortlessly lift big weight and silence any haters.
Enhance That Sculpted Physique
Look at any pro bodybuilder from the back and you could draw them with a stencil. Everything is defined and perfectly sculpted to give them that massive and perfect physique. With the glute kickbacks, you can have that to. Your biceps and chest look fine, now it’s time to focus on something a little more underdeveloped, but something the judges will notice. Don’t neglect it and hurt your chances at a podium spot.
How To Perform This Exercise
Here are the steps for performing the cable glute kickbacks:
Set the pulley to your desired setting and loop your ankle through the provided attachment. As you bend at your waist, engage your core so you have the stability you need. With one leg planted, contract your glutes as you lift your other leg. Keep the movement controlled so you really get that time under tension. Once at the top, offer those glutes one more squeeze to really get that last bit of work done and gently lower to the ground. Repeat for your desired number of reps.
Alternative Exercises For Additional Growth
When it comes to variations, it is always good to try a few and see what these can do for you. By trying new exercises, you not only add diversity to your workouts, but you will find that your muscles get targeted in a different way. This will only work to enhance growth and lead to more toning and development.
Donkey Kicks
Donkey kicks are a great compound exercise that can be done with no equipment and can really give your lower body a bit of a boost. This can be modified for all experience levels.
Bridges
Bridges are a low impact exercise used to enhance glute strength while also offering stability to your low back to reduce pain. You can add weight with a dumbbell or barbell when performing bridges.
Romanian Deadlifts
The Romanian deadlift requires some hip movement as you hinge forward (2) and is a nice alternative to the traditional deadlift. This can target your glutes and hamstrings and can be done with or without weight.
Wrap Up
You want that shredded aesthetic to look as if someone carved you out of marble. That requires trying to new exercises and doing a few you may not be totally fond of at first. Cable glute kickbacks will tone your glutes like nothing you’ve done before. Give them a try and work to look like the pros. Nothing else will matter once you stand tall on that podium.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Neto, Walter Krause; Soares, Enrico Gori; Vieira, This Lima; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximum Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Selkowitz, David M.; Beneck, George J.; Powers, Christopher M. (2013). “Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes”. (source)
Various Ways To Grip The Deadlift & How They Differ
Mix up your deadlift with different grips, each unique in their own way.
When it comes to the deadlift, how often do you change up your grip? Most likely never, or at the very least, rarely. It’s nobody’s fault. We get comfortable with a grip, especially with a lift as heavy as the deadlift, and refuse to change given that we continue to lift big weight.
However, for those looking to change up their deadlift grip and really elevate those gains, knowing what different options are out there can make or break those gains for the better. Each grip targets the lift in a unique way to give ourselves that added benefit of increased growth and constant muscle confusion to never stop said growth.
The deadlift is one of those beastly exercises, testing not only our sheer strength but also mental will as we look to be the absolute best we can be. While there are all sorts of equipment and gear we can use, like deadlift socks or a weightlifting belt, when it comes down to the deadlift and your respective grip, nothing beats the connection your hands have on the bar. As the only point of contact, you want to be sure this will only enhance your gains so you see the best results possible.
Let’s take a look at various deadlift grips and see what makes each of these unique. By knowing how to do each grip, while also knowing what benefits they have, you can greatly enhance this monster lift in the deadlift so you see the best gains possible.
Benefits Of The Deadlift
Before we jump into these deadlift grips, let’s do a quick recap on some of the benefits of the deadlift. What you will find is this lift is something to test real strength and mental will and isn’t for those just out for a casual lift. Sure, you can put light weight and still see progress, but for the serious lifters, it’s all about lifting as much weight as possible. However, the deadlift must be done in a safe and effective way to avoid injury.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (1).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (2).
Related: Engineering the Perfect Deadlift
Why Grip Matters
Grip matters because without a good grip, your lift is uncomfortable. And by uncomfortable we don’t mean not relaxing or not fun. We mean that you can seriously hurt yourself, or your gains, by not actually caring enough about grip. Your hands are the principle point of contact to the bar and you must take advantage of this in order to see the best gains possible.
The right grip is also important because it does matter how much you lift. The more weight on the bar, the more secure of a grip you need in order to actually get that weight up. With a focus on grip, you will most certainly find success with this lift.
Various Ways To Grip The Deadlift
Now, let’s get into these various grips. You may find one on here that you wish to explore further and ultimately, unlock some gains you may have been missing.
Traditional or Overhand Grip
This is a very common grip and one that is useful as you try to improve your overall grip strength. Great for keeping everything symmetrical, this allows you to build better grip and will fix any imbalances that can arise. Most likely, this is the grip you have been using for everything, and we don’t blame you, for it is the standard.
Mixed Grip
A mixed grip is an interesting grip but one that is very easy to transition to from the normal overhand grip. Simply flip one hand under the bar so you grab it with your palm facing up. Leave your other hand with an overhand grip over the bar. You will find you can lift a bit more weight this way since the bar is supported from underneath.
Snatch Grip
The snatch grip will see you with a grip very similar to the snatch exercise. Your hands will be a bit wider and the benefit of this is that you get more of the back involved, especially the upper back. This is a good one to try if you are feeling adventurous and can help boost your snatch exercise at the same time.
A very strong grip position, you will find the hook grip is something to take advantage of as you try to lift heavy weight in a safe way while avoiding any unwanted imbalances. The trick here is to place you thumb between the bar and your fingertips, giving this a more solid feel and supported hold.
Using Lifting Straps
While using weightlifting straps may not count as your traditional grip, this piece of equipment is a must have in your gym bag if you are a constant deadlifter. What you will find is that lifting straps can enhance grip, assist with heavy lifts, reduce injury with extra support, and provide comfort when lifting such big weight. Definitely look into a quality pair of lifting straps if you feel the deadlift is your go-to exercise.
Wrap Up
The deadlift is one of those exercises we love to perform but we don’t always think about our grip and how it can affect us. Putting an emphasis on changing form and allowing ourselves the opportunity to see better gains is all that matters. Mix up your grip and see if this changes the way you deadlift today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Amanda Martin Shares the Best Supplements for Natural Bodybuilding
Image via Instagram @xx_amandamartinfitness_xx
INBA PNBA Bikini Pro Amanda Martin shared the best 3 supplements you should take as a natural bodybuilder.
Experience lifters will sooner or later learn that your workouts and nutrition play the most prominent role in reaching your fitness goals. It can be tempting for newer lifters to lean too much on supplements to make progress. That’s not to say all supplements aren’t good. Some supplements can give you an edge and help catapult you to your dream body.
However, knowing what supplements to take can be confusing with all the misinformation. Frankly, most supplements aren’t worth taking. However, Amanda Martin, an International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini competitor, shares the top three supplements you should be taking as a natural bodybuilder.
Amanda Martin is a bikini pro athlete and competes with INBA PNBA Australia. She also has a coaching service specializing in helping others prep for competitions. On social media, Amanda Martin stated:
“* A Fast digesting Protein Powder such as a Whey Isolate or Whey Blend, and/or Casein Protein Powder. Protein powders can be a great way to help supplement a Diet that is already well rounded with Animal and/or plant Proteins. Protein Powders are a great addition to help you reach your Protein targets.
* Creatine Monohydrate – The worlds most researched Supplement, and one at the top of my list. Research indicates that Creatine can help assist with improved Resistance Training, by helping promote energy production. In a Nut Shell, Creatine can help with Pushing harder in the gym, building muscle, and performing at a higher capacity.
* Caffeine. Sweet sweet Caffeine. Caffeine can assist with improving your performance and alertness in the gym. Resulting in a higher quality training session.”
Below is Amanda Martin’s entire social media post.
https://www.instagram.com/p/CaofWoZB5RE/?utm_source=ig_web_copy_link
Supplements
According to Amanda Martin, protein, creatine, and caffeine are the top three supplements you should take. She also noted that fish oil and vitamin D could be beneficial. Although, she claimed that fat burners aren’t necessary unless you’re taking them for the caffeine.
Protein is imperative to build muscle. Protein can also help with satiation. Getting all the protein you need from food sources alone can be challenging, which is why taking a protein supplement can help. Your body already produces creatine. But research shows taking an extra 5g of creatine per day will increase your strength and build lean muscle mass. (1) Caffeine gives you energy for your workouts, and it can increase thermogenesis (heat production) to speed up your metabolism.
And Amanda Martin isn’t the only natural athlete that recommends a vitamin D supplement. Vitamin D is essential for building and strengthening your bones and immune system.
Recap
Many supplements aren’t worth your money and won’t yield any beneficial results towards reaching your fitness goals. However, a select few supplements can give you the edge you’re looking for to bring you one step closer to your dream body. A whey protein shake, creatine monohydrate, and caffeine are the three supplements you should take.
Follow us on Instagram, Facebook, and Twitter for more fitness tips from the best natural physiques in the world!
Reference
1. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
Jurins Kengamu Sets Two New British Records In 83kg Category
Jurins Kengamu is primed and ready for a huge year in 2022.
Jurins Kengamu had quite a weekend and did two things that have never been done before in the 83kg division. The powerlifter participated in the 2022 British Powerlifting British Men’s Classic Championships and set two new British records.
Kengamu competed in the event, which took place on March 12 and 13, and left making a huge impression setting the tone for the rest of the year. Kengamu squatted 295.5kg (651.5lbs) to set a new British Record. Kengamu held the previous mark as well. He completed a 292.5kg (645lb) lift during the 2021 British Powerlifting British Open Classic.
When it was all said and done, Jurins Kengamu also broke the total record. He also held this previous record and bested himself once again totaling 788kg (1,727.2 lbs). Kengamu also set new competition PRs with a 172.5kg (380.3lb) bench press and 320kg (705.5lb) deadlift.
Kengamu burst onto the scene six years ago but he is continuing to take his ability to the next level. He has competed in 15 events and that number is going to continue to rise. Kengamu finished third ring the 2021 EPE European Classic Powerlifting Championships. He has also competed at World Championships in 2018 and finished eighth. Kengamu is already a strong competitor but he is continuing to set new PRs and take his strength up a notch.
Jurins Kengamu plans to compete during the 2022 IPF World Championships. He is in the same weight class as Russel Orhii and this makes for an exciting show already. Orhii has emerged as one of the best in the weight class. While Orhii is the mark, Kengamu is rising and has a chance to finish on the podium. That is certainly the goal and it would say a lot about the work put in by Kengamu.
If this competition is any indication, it looks as though Jurins Kengamu has a chance to compete with anyone in the weight class. He has now set the British records even higher and it will be interesting to see how long he can hold them. Kengamu will now begin training for his next competition which has a chance to be noteworthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.