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How Collagen Works To Improve Bodybuilding Performance
A great supplement, collagen can work to improve your overall health and performance.
Maybe you’ve heard of collagen supplements. Most often it is referred to in the context of better skin, offering a nice glow, or better hair, offering growth and a nice look. But collagen is a protein and the benefits to your workouts and recovery are not something to overlook. While other supplements may do more in terms of helping you see results faster, what collagen can do may be more subtle but will definitely be of great assistance, even if its just to your overall health. And at the end of the day, better health overall drives our training to be better, our performance to be top notch, and the results we want to happen every time.
Let’s take a look at collagen supplements and see what they can do for your overall health and performance. While it is still being looked at for concrete evidence, what it can do may just help open doors to areas of your health and performance potentially lacking.
What Is Collagen?
Collagen is actually a protein and it is the most abundant in the body. As one of the major building blocks of bones, skin, muscles, tendons, and ligaments, collagen is vital for your overall physical health and performance, especially for athletes who constantly put their bodies through repeated wear and tear. There are 16 types of collagen in the body and each performs its own unique function, but on the whole, it makes up the structure of those bones, skin, and tendons, is found in cartilage to cushion joints, and supports the structure of muscles, organs, and arteries (1,2). As an essential protein in the body, it would be a huge disservice to neglect the importance of collagen.
Benefits Of Collagen
Taking collagen has many great benefits that can greatly influence your overall health and physical performance. Whether that be for performance and recovery, or simply aiding in bodily functions, collagen plays a role in a host of areas that are important for your overall development and growth as an athlete and a person.
Benefits of collagen include:
Relieve joint pain: Since collagen works to improve the integrity of cartilage, you work to strengthen the cushion that protects your joints (3).
Improve bone health: This can help strengthen bones to give them better structure and prevent breakdown to keep you strong and stable.
Increase muscle mass: Collagen can keep your muscles strong and working properly to increase muscle mass and improve overall strength for optimal performance.
Improve skin, hair, and nails: Since this is a major component of skin, it can work on elasticity and hydration for better skin health. It can also stimulate hair and nail growth (4).
Potential weight loss: Studies have yet to fully prove this, but collagen can potentially increase your metabolism to aid in weight loss (5).
Collagen For Workouts
For those wondering how collagen can affect their workouts, by building more solid and strong bones and working on relieving joint pain, you are able to push yourself hard and for longer without fear of injury. Since collagen does improve muscle function overall, you can put an increased focus on boosting muscle mass and working to increase overall performance in terms of both endurance and muscle strength. Of course, other supplements like a pre-workout or intra-workout BCAA can give you a great boost in terms of energy and fighting fatigue, but the effects of collagen should not be overstated when it comes to improving physical performance.
Collagen For Recovery
When it comes to recovery, the amino acid content in collagen can be helpful in terms of muscle repair and overall recovery while working to reduce inflammation and soreness. By strengthening the cartilage around your joints, you also give yourself a great chance to alleviate any joint pain that can cause discomfort and hurt your chances of seeing those gains you want most (6). With faster recovery time, you can bounce back faster and stronger to tackle any other workout that comes your way. Looking to other supplements for those post-workout gains like protein powders can greatly affect growth and recovery, but similar to collagen and your workouts, it should not be overlooked for the aid to recovery.
Featured Collagen Supplement
While many collagen supplements do exist, finding the right one can be a challenge and you certainly want only the best on your shelf and in your routine. A complete supplement stack will include only those supplements with top tier ingredients, high quality formulas, and reputable companies backing them. Whether it be a pre-workout, protein powder, intra-workout BCAA, or multivitamin, a collagen supplement can pair well with these to give you the best chance at seeing those desired gains you want most. This collagen supplement from Cira Nutrition is clean, effective, and can work wonders for all your needs.
Cira Nutrition Glow-Getter Collagen Peptides
Cira Nutrition Glow-Getter Collagen is the perfect collagen supplement for active women and female athletes. Packed with collagen and other great ingredients, this can help with hair, skin, and nail health while also improving gut health and strengthening joints.
Cira Nutrition Glow-Getter Collagen is a top tier collagen supplement designed to support healthier skin, hair, and nails, while also working on improving gut health and strengthening joints so you look and feel that much better. While taking collagen may not seem like a necessity, this product makes receiving all of the great benefits fun and easy with just one scoop packing 10,000mg of hydrolyzed collagen into your body, along with other great ingredients. With three fun flavors and real results, Glow-Getter Collagen is a supplement you need to try today.
Price: $34.99
Wrap Up
Collagen is a great supplement to stack with all the others on your shelf for its ability to aid in your workouts and recovery, as well as your overall health. While this may not be the most popular supplement out there, give yourself the edge when it comes to seeing those gains you want most. With benefits to increasing recovery, boosting your workouts, strengthening bones, and promoting better skin, hair, and nail health, this well-rounded supplement can work wonders for your gains if you give it a try. Check out some great collagen supplements and see what they can do for your goals 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
Moskowitz, R. W. (2000). “Role of collagen hydrolysate in bone and joint disease”. (source)
Rodriguez, Maria I. A.; Barroso, Laura G. R.; Sanchez, Mirna L. (2018). “Collagen: A review on its sources and potential cosmetic applications”. (source)
Clark, Kristine L.; Sebastianelli, Wayne; Flechsenhar, Klaus R.; Aukermann, Douglas F.; et al. (2008). “24-Week study on the use of collagen hydrolysate as a dietary supplement in the athletes with activity-related joint pain”. (source)
Bolke, Liane; Schlippe, Gerrit; Gerb, Joachim; Voss, Werner (2019). “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. (source)
Hays, Nicholas P.; Kim, Helen; Wells, Amanda M.; Kajkenova, Oumitana; et al. (2009). “Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and body composition in older women”. (source)
Gavura, Scott (2011). “Collagen: An implausible supplement for joint pain”. (source)
During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock gets abs critiqued by fan.
In a recent interview Dwayne “The Rock” Johnson got his physique taken to task. During the interview his abs were critiqued by a fan. The actor took the question on the chin and gave his reasons for why his abs look the way they do.
With a powerhouse like Dwayne “The Rock” Johnson you’d think that there’d be little to critique about him physically. In most every image and video of the actor, he looks absolutely jacked and shredded. Yet despite that people will find a reason to criticize just about anything and everyone. So it was no surprise that fans have critiqued the physique of The Rock.
Brutal Critique
In a recent interview for WIRED, The Rock and his Jungle Cruise co-star Emily Blunt answered fan questions. Among one of the questions was why The Rock had messed up abs.
“That’s f—ked up,” Johnson said with a laugh. “There’s nothing wrong with them. I think because on Instagram, all these Instagram fitness models have these incredible six, eight, twelve, twenty-four pack stomachs. No, I got like a five and a half pack, sometimes a four and a half pack.”
“The problem was, and a lot of people don’t know this, in a wrestling match, I tore the top of my quad off my pelvis. It went bang in a wrestling match, and then what that did was it caused a chain reaction, and it tore my abdomen wall. So then I had to do triple-hernia emergency surgery of a tear, a tear, and a tear… So they’re not like perfect abs.”
Handling Critique Like A Professional
It’s pretty interesting to consider that even someone like The Rock has to take flack. He has worked tirelessly in the gym to cultivate his well earned muscle. Yet people will still criticize the actor and WWE performer despite how far he’s come.
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It’s great to see that he had a good sense of humor about it all. Never allow others to shut down your successes. The Rock handling things in this way is a great example on how others should handle criticism.
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.
Best Wrist Wraps For Lift Support & Optimal Performance (Updated 2021)
Elevate your bodybuilding and powerlifting training and competition with great wrist wraps for the best lift support.
You may see people in the gym all the time wearing wrist wraps. You definitely see powerlifters and strongmen wearing them for lift support. But you may be wondering why. Like a pair of deadlift socks or knee sleeves, wrist wraps are just one of those fitness aids that can really work for your overall benefit when it comes to lifting big and seeing huge gains. Looking into a proper pair for your bodybuilding strength and fitness goals should be at the top of your priority list especially entering this holiday season.
As we push ourselves to the max and really do our best to boost all aspects of athletic performance, it is important for us to have proper protection in order to keep ourselves injury free and working hard every single day. A pair of wrist wraps can do just that as we seek nothing but the best for ourselves, our form, and overall physical and mental health as we take our training as high as it can go with these power grips.
We’ve put together a list of the Best Wrist Wraps for 2021 to give you the best chance at lifting big while also staying safe. With the right protection, you won’t sacrifice your bodybuilding gains or valuable time in the gym.
Best Wrist Wraps For 2021
Best Wrist Wraps Overall
A great pair of wrist wraps overall will work to give you the best in terms of support and durability. With great material and a design tested for those big lifts, all your gains can happen in a safe and effective way with these bodybuilding power grips.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Powerlifting
For those powerlifters who need to focus on only increasing weight, a pair of wrist wraps can greatly benefit you in a number of ways. When it comes to lifting big with those big three powerlifts, having the best support will eliminate vulnerability and allow you to thrive when it comes to those gains and results.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Weightlifting
For those involved in weightlifting, a quality pair of wrist wraps will greatly affect how you perform each exercise with these power grips. With so many exercises and each having their own unique challenge, your weightlifting needs can be covered with a great pair of wrist wraps.
Gymreapers Wrist Wraps
Gymreapers Wrist Wraps offer great support for any lifts, especially those Olympic lifts. Made from high-grade nylon, these wraps are tested to perform under the toughest conditions and are guaranteed to be durable to continued longevity. With enhanced stitching, you’ll never worry about durability issues and the heavy duty thumb loop ensures a secure fit and quick removal. Being USPA approved is a huge plus for all your training and competition needs.
Gymreapers Wrist Wraps offer incredible support for all your big lifts. The heavy-duty thumb loop allows for a secure fit and easy adjusting for all your needs.
Pros
High-grade nylon material ensures durability for weightlifting
Enhanced stitching promotes better longevity
USPA approved is great for training and competition
Cons
Fit may not be great for some as the material is quite sturdy
Price: $19.99
Best For Beginners
Beginners may be wondering which pair of wrist wraps to buy and with so many on the market, it can be tough to decide. You want a pair that will work for you and be comfortable enough for free movement, yet sturdy enough to protect against injury whether for bodybuilding, powerlifting, or weightlifting.
Gymreapers Wrist Wraps
Gymreapers Wrist Wraps offer great support for any lifts, especially those Olympic lifts. Made from high-grade nylon, these wraps are tested to perform under the toughest conditions and guaranteed to be durable to continued longevity. With enhanced stitching, you’ll never worry about durability issues and the heavy duty thumb loop ensures a secure fit and quick removal. Being USPA approved is a huge plus for all your training and competition needs.
Gymreapers Wrist Wraps offer incredible support for all your big lifts. The heavy-duty thumb loop allows for a secure fit and easy adjusting for all your needs.
Pros
High-grade nylon material ensures durability out of these power grips
Enhanced stitching promotes better longevity
USPA approved is great for training and competition
Cons
Fit may not be great for some as the material is quite sturdy
Price: $19.99
Best For Durability
You want your wrist wraps to be durable and that comes down to quality power grips. A poorly made pair will fall apart and cost you time and money that you just don’t need so look into the best material and those reputable brands for the most durable products.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Versatility
A versatile pair of wrist wraps will help with all those needs when it comes to a variety of exercises. You want to have many options when using wrist wraps and those that offer versatility will only enhance your gains by not restricting you during those bodybuilding or powerlifting workouts.
Bear Grips Wrist Wrap Set
These wrist wraps from Bear Grips offer protection for working out and strength training by allowing you to lift more to keep you at an optimal lifting angle. Triple stitched and a premium thumb loop provide for strong closure and dual elastic protectors to enhance versatility. Great for functional use, they won’t restrict total movement and are great for replacing bulky braces. They not only support big lifts but also provide therapeutic relief making these very versatile wrist wraps.
Bear Grips Wrist Wraps Set is a great pair of wrist wraps to prevent wrist pain while also boosting strength and mobility. The adjustable strap allows for a perfect fit for even the toughest workouts.
Pros
Offer support and provide for comfort
Stable and versatile product
At a great price, they are useful for many type of workout
Cons
The thumb loop tends to cause some pain depending on the tightness
Not as stable as others for big lifts
Price: $14.99
Benefits Of Them
The benefits of wrist wraps may be enough to convince you to buy a pair, or at least give them a try. While our bodies are amazing specimens, it doesn’t hurt to give them an extra boost in our quest for big bodybuilding or powerlifting gains.
Stabilize the wrists: For heavy lifts, stabilizing your wrists is key in helping to prevent hyperextending while promoting solid form and grip on the bar. By doing this, you only add to your foundational strength to properly execute any big lift (1).
Support high volume and intensity: Relieve pain in your wrists so you don’t have to worry about injury while also promoting the longevity of your workout.
Enhance grip: Provide for a better grip to be more comfortable while lifting more weights to enhance overall growth (2).
Promote healthy recovery: After an injury, wrist wraps can offer that extra level of support to take away any injury or swelling and relieve any pressure to allow you to lift while still giving your wrists time to strengthen and heal.
Pros & Cons Of Wrist Wraps
The pros of wearing wrist wraps is that you better support your wrists, especially if you are prone to wrist pain during big lifts. Feeling stable and supported, while also using proper form, can greatly benefit you as you look to lift massive weight and see huge gains (3,4). By offering proper wrist alignment, those days of you feeling unwanted wrist pain are a thing of the past.
However, it is possible to abuse wrist wraps by becoming too dependent on them. As you lift weight, your wrists and other muscles alongside it will start to strengthen. But with wrist wraps, you take that out of the equation and as those larger muscles get stronger, those smaller ones don’t need to since wrist wraps help do that for them. By not strengthening these muscles you start to hurt yourself in the long run once those wrist wraps come off.
How We Choose
When it comes to choosing the best wrist wraps, we look at the brands because you deserve only the best to be representing you. The reputation and quality of their products gives us insight into how great their wrist wraps will be. We then look at the quality of the product and the level of comfort while lifting because your wrist wraps should be comfortable and not totally restrict you. Finally, we look at price because we know that fitness equipment can get expensive but it is possible to find great products while still being at an affordable price.
FAQ Section
What are the best wrist wraps?
SBD Wrist Wraps. SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals.
Do I really need them?
Using wrist wraps is all about personal preference so no, you don’t need to use them. But for those looking to lift big and see gains, wrist wraps can ensure protection and offer stability as you seek to lift that big weight.
What should I look for in a pair of wrist wraps?
You should look for quality material as this will ensure durability and longevity. Also, look into the level of comfort for this will affect how you lift. You want a versatile pair to work for you, not against you.
Wrap Up
Wrist wraps are great aids to use for any workout, but in particular those big lifts. Able to support and stabilize your wrists, these workout aids are perfect for those looking to enhance their overall growth and performance while staying safe doing so. Worn by professionals and elite athletes, these can be game changers for whatever your workout may be. Check out a good pair of wrist wraps and see what they can do for you when it comes to elevating your overall performance.
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
Weiss, A. K.; Tsai, H. H.; Puffer J. C. (2002). “Bilateral Wrist Pain-Weightlifter”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Lee, Ju-Hyun; Kim, Tae-Ho; Lim, Kyu-Bong (2018). “Effects of eccentric control exercise for wrist extensor and shoulder stabilization exercise on the pain and functions of tennis elbow”. (source)
Judge, W. L.; Burke, M. J.; Patrick, J. T.; Guidry, D. T.; et al. (2017). “Effects of wrist wraps on throwing distance in highly skilled shot put athletes”. (source)
How The Cambered Bar Works For Awesome Squat Benefits
This specialty bar can work your squats differently to target great growth and other benefits.
We typically always use a traditional barbell for our big lifts but specialty bars like the cambered bar exist for a reason and can greatly influence our gains. By working on better balance and stability, given the increased instability of this bar, we promote better form and strength when it comes to our squatting and our ability to lift big weight. The cambered bar may look strange but it is most certainly a great lifting tool to see gains.
Let’s take a look at the cambered bar and see what this can do for our gains. By offering great squat benefits, the cambered bar is something to consider when looking to maximize the effects of this exercise, as well as others.
What Is The Cambered Bar?
Definitely for more experienced lifters, the cambered bar is a strange looking bar that is highly effective at relieving stress off your shoulders. The downside to this bar is that it is unstable so a more experienced lifter who stays more tight and more controlled would benefit greatly (1). The way this bar is set up is that the plates hang lower than the normal barbell and your shoulders rest on the part of this bar that forms a bit of a square around your upper body. It is harder to balance but offers a nice variation to the squat and other exercises.
Benefits Of The Cambered Bar
When using the cambered bar, you do receive great benefits that may differ from the traditional barbell or even other specialty bars. You want these lifts to be as comfortable as possible and sometimes it can be a real challenge to feel comfortable under so much weight. With the cambered bar, some of those fears may subside as you seek the best out of this unique variation.
Benefits of the cambered bar during squats include:
Less shoulder pain: The way this bar is set up will require less mobility to feel comfortable when performing the exercise. This will keep your shoulders in a more comfortable position so you are able to handle any and all problems when it comes to shoulder pain.
Focus on technique: With less pain and a different position under the bar, you can focus on technique to better your overall form and stay physically healthier overall.
Offers a different challenge for your muscles: By using specialty bars, you offer your muscles a slightly different challenge to target growth in a different and unique way.
More versatility: Using the cambered bar on the whole allows for more versatility when it comes to other exercises. This can greatly influence your workouts to keep them different and engaging.
Difference Between Cambered Bar Vs. Traditional Barbell
We wanted to touch on some of the differences between the cambered bar and the traditional bar so you know what to look for. With the cambered bar, you will most likely use less weight. This is due to a bit more increased instability given the way the bar is designed and the way you move under it. While you still get good work done, it won’t be the bar used for a big PR. As a result of this instability, you will use other smaller muscles that may not be traditionally worked with a normal bar, so any slight soreness in unfamiliar places may be these stabilizer muscles finally getting work done. Overall, you may feel less tight as a result of reduced shoulder pain with the cambered bar. So while you may not pack on the weight as much, you will still get a great workout (2).
How To Use The Cambered Bar For Squats
When using the cambered bar for squats, you want your hands in a comfortable position and the upper part of the bar should be around the back of your shoulders. With a solid stance of feet about shoulder width apart, engage your core and be ready to keep a neutral spine. When ready, lower down into a squat, and drive back to the starting position. Repeat for your desired number of reps.
Cambered Bar Exercise Variations Aside From The Squat
Aside from the squat, the cambered bar can be used in a variety of ways to offer unique variations on some traditional exercises. For those looking to change up their workouts a bit and add in some unique exercises, definitely give some of these a try.
Cambered bar variations include:
Bench Press
Lunges
Other Squats (Front Squat, Zercher Squat)
Deadlifts
Featured Supplement To Pair With Cambered Squats For Gains
For those looking to maximize their gains with the cambered bar squats, it is important to give yourself the fuel to power growth and recovery. A protein powder that is high quality with great ingredients can give you everything you need when looking to maximize all your gains (3).
Kaged Muscle Micropure Whey Protein Isolate
Code GENIRON10 For 10% Off
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
Price: $44.99
Use code GENIRON10 for 10% off!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The cambered bar and how its used for squats can greatly influence growth and provide for solid benefits with the exercise. An interesting specialty bar, the cambered bar also works well for a host of other exercises to add variety and a unique approach to your workouts. With less pain, more focus on technique, and a more versatile bar, the cambered bar can work wonders for you and all your squatting and weightlifting goals. Give this bar a try and see what it can do to make your workouts more engaging.
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
Corey, Stephen W. (1991). “The cambered bar”. (source)
Krysztofik, Michal; Golas, Artur; Wilk, Michal; Stastny, Petr; et al. (2020). “A Comparison of Muscle Activity Between the Cambered and Standard Bar During the Bench Press Exercise”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
This Is How You Can Overcome A Cheat Meal
Ways To Overcome Your Cheat Meals
Whether it’s a planned cheat meal or accidental, the regret of eating junk food can linger in your head for days. While you can’t go back in time and undo what you did, you certainly can make some adjustments which can fix things and lower the cheat meal regret.
Almost all the diet plans have a planned cheat meal so you don’t have crazy cravings but these plans don’t take in consideration how much and when you sit down to eat. The saddest part about a cheat meal is the fact that most of what you’ll be eating is going to be empty calories.
Empty calories have no meaningful macronutrients in them. Since the empty calories have disproportionate proteins, fats, and carbs, they are useless for the body. The empty calories sit like useless fat in your body waiting to be burnt off.
Make Adjustments To The Next Day
If your cheat meal does go out of hand, you should do more than just regret it. Calculate the number of surplus calories you consumed in your junk meal. Apps like MyFitnessPal or a simple Google search will provide you with the nutritional values for most of the major fast-food restaurant items.
If you had 1000 extra calories in your cheat meal the previous day, you should take out around 50-60 grams of carbs and 10-20 grams of fats from your diet the next day to reduce the impact of the empty calories.
We won’t recommend reducing your protein intake especially if you’re on a muscle-building program. Making such small changes to your diet the next day can greatly reduce the feeling of regret and the negative impact of the food after having a big cheat meal.
Time Your Cheat Meals
You need to plan your cheat meals in such a way that you have time to burn them off later in the day. You should also consider switching your cheat day to a training day. Having a cheat meal on rest days can add to the negative effects.
You also need to avoid having your cheat meals near your bedtime. We recommend you have your craving food in the afternoon so your body has enough time to burn it off while you’re active and you can go for a HIIT cardio session later in the day.
While you plan your diet plan, you should also plan your cheat meals. You shouldn’t go to a fast-food joint and randomly order whatever you like. With a random approach, you’re more likely to eat more than you should.
Turn Your Cheat Meal Into Motivation
You shouldn’t let the memories of your cheat meal linger in your head. If it does happen, turn the feelings of having committed a sin into the source of motivation to go harder in the gym to achieve your dream physique.
In the end, whatever your cravings might be, you can always make healthier choices. With the growth in the F&B industry, you can always find a healthier and better-tasting alternative to your favorite hamburger or pizza.
Which is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
How The Reverse Grip Bench Press Improves Bodybuilding Strength
This variation of the traditional bench press will challenge grip and work your chest muscles differently to enhance your strength and physique.
The bench press. We all know and love it for what it does for our chest growth and addition to a stellar physique. As one of the big three powerlifting exercises, the bench press seems to be one those lifts to test sheer strength and mental will. When asked, how much you bench is a common question among those who lift, similar to what your mile is for running. Great for targeting the upper and lower chest, as well as your arms and shoulders, the traditional bench press is important for functional movements and enhancing grip strength, while giving you confidence in knowing you can lift big.
But variations of the traditional bench press are equally as important as sticking with a normal grip and continually adding weight. The reverse grip bench press is one such variation that can provide for great benefits to your overall strength and power that should not be overlooked. An exercise that can target your muscles differently and more efficiently, the reverse grip bench press is a unique alternative exercise to the popular bench press.
Let’s take a closer look at the reverse grip bench press. From what it is, to muscles worked, and the great benefits this exercise can provide, the reverse grip bench press is something you will want to add to your routine. On top of that, you won’t be disappointed with the results this has towards your bodybuilding strength and physique.
What Is The Reverse Grip Bench Press?
The reverse grip bench press is a bench press variation that will change your grip so your knuckles face downward. What this does is it will tuck your elbows more and work the muscle typically worked in the traditional bench press much more. Just like the bench press, you can change your grip to be more wide or narrow depending on your comfort level. This will also help take pressure off your shoulders to enhance your physical health and work those muscles you want worked most to a greater degree.
Muscle Worked During The Reverse Grip Bench Press
The muscles worked during the reverse grip bench press are largely the same as a traditional bench press. Your chest muscles will feel a serious burn, as will your front delts, triceps, biceps, and forearms, which will help enhance better grip. The strain on your shoulders is far less than the traditional bench press and will allow for better activation of these other muscles so worthwhile growth is achieved.
Benefits Of the Reverse Grip Bench Press
Build Upper Body Strength
Like any big lift, with proper form and diligence under big weight, you will see greater hypertrophy thus leading to serious gains. The reverse grip bench press is a great exercise to really work on building your chest, and by allowing more tuck in your elbows, they will not flare out and lose muscle engagement. Working your triceps, biceps, delts, and forearms, you get a well-rounded exercise that will really make those pecs pop while also adding definition and strength to your arms for increased stability and support.
Relieves Shoulder Stress To Avoid Injury
One great benefit of the reverse grip bench press is that it will relieve your shoulders of serious strain put on by the traditional barbell. We often times overlook the amount of stress put on our shoulders from big lifts, but this is a mistake. Unwanted shoulder pain and strain can lead to injury which will really affect the way we move with other exercises, as well as keep us out of the gym for longer. The reverse grip bench press will take this load off and allow us to thrive when it comes to lifting (1).
Add Diversity To Your Lifts
We all know that performing the same exercises over and over again will eventually lead to a training plateau, something we can’t afford to have when looking to increase our strength. Substituting in the reverse grip bench press will allow us to work those same muscles differently and to a greater degree, leading to increased growth and killing the monotony of the same old exercises.
Check out our list of the Best Barbells for great products that will work to enhance your gains!
How To Perform The Reverse Grip Bench Press
Here are the steps for performing the reverse grip bench press:
Lie on your back on a flat bench with your hands shoulder width apart on the bar. Your grip will be reverse, so your knuckles to the ground and hands in a supinated position. The rest is very similar to a traditional bench press. Lower the bar to your chest, making sure your elbows stay tucked in and feet grounded on the floor. Touch your chest softly and driving through your feet, push the bar back towards the top. Keep a slight bend in your elbow at the top keeping control and repeat for your desired number of reps.
Tips On How To Maximize Reverse Grip Bench Press Effectiveness
When performing the reverse grip bench press, making sure you stay solid and engaged is important. This will alleviate any issues with elbow flaring and too much arc in your back that can cause unwanted pain (2). Remember to keep a controlled motion as your form stays intact. The reverse grip bench press is a unique variation and will really enhance growth, but doing so safely is equally as important.
Wrap Up
The reverse grip bench press is a killer alternative to the traditional bench press as it will add variety to your workout and really target your muscles much more. This added engagement has great effects for growth and size, but also stability as you seek to always lift more. With those pecs popping and your arms really feeling great engagement, you won’t be disappointed with the results of the reverse grip bench press.
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
Barnett, Chris; Turner, Peter; Kippers, Vaughan (1995). “Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles”. (source)
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Legendary Wrestler Bobby Eaton Has Passed Away at 62
Bobby Eaton was known as a incredible tag team wrestler that saw great success.
Legendary pro wrestler “Beautiful” Bobby Eaton passed away on Wednesday at the age of 62. The cause of death is unknown at this time.
Eaton’s sister, Debbie, took to Facebook to post the news of his death. Eaton was hospitalized in July after a fall that injured his hip and broke multiple fingers but it is unknown if this incident was connected to his death.
“I never wanted to have to post this ,but my Little Brother Beautiful Bobby Eaton passed away last night,” Debbie Eaton Lewis wrote on Facebook. When i find out all the details i will post them. Bobby was the kindest ,loving person you would ever meet . I loved him so much and going to miss him.”
Bobby Eaton made a name for himself as a tag team wrestler. He debuted at the age of 17 in NWA-Mid America before moving to the Continental Wrestling Association in 1980. As a member of Mid-south Wrestling, Eaton became a part of the Midnight Express, a tag team where e partnered with Dennis Condrey. This duo later moved to World Championship Wrestling, better known as WCW.
After a short hiatus from WCW, Eaton returned in 1993 and was a large figure in the company. After beginning to slow down in the ring, Eaton went to work for NWA-Mid Atlantic, where he helped form a new era of the Midnight Express. On October 23, 2015, Eaton wrestled his final match against Ricky Morton. This was a flashback to the legendary feud between the Midnight Express and Rock ‘n’ Roll Express.
Eaton enjoyed a nearly 40-year career that included six NWA-Mid America tag team championships along with three WCW tag team titles. He was inducted into the Pro Wrestling Hall of Fame in 2019.
Many pro wrestlers shared their condolences on social media and that includes Ric Flair.
“So Sad And Sorry To Hear About My Close Friend And One Of The All Time Greats, Bobby Eaton! Beautiful Bobby And The Midnight Express Were One Of The Greatest Tag Teams In The History Of The Business! Rest In Peace!”
So Sad And Sorry To Hear About My Close Friend And One Of The All Time Greats, Bobby Eaton! Beautiful Bobby And The Midnight Express Were One Of The Greatest Tag Teams In The History Of The Business! Rest In Peace! ?????? pic.twitter.com/DWTKeeL7wz
— Ric Flair® (@RicFlairNatrBoy) August 5, 2021
Generation Iron send out condolences to the friends and family of Bobby Eaton during this difficult time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cellucor Whey Sport Protein Powder Review
This powerful protein can influence real results for your muscle growth and recovery.
Product Overview
For all of our post-workout growth and recovery needs, it’s important to look for the right protein supplement to enhance our gains and leave us with a healthy option overall to give our bodies those vital nutrients. A grueling workout can deplete our body of essential nutrients we need most to not only grow and repair our muscles, but also to thrive on a daily basis. The right protein supplement can give us everything we want and then some and work to maximize every bit of our gains. Cellucor Whey Sport Protein Powder is that all-in-one post-workout product to offer complete performance and give our muscles what they need most to grow and recover.
While most protein powders stick to the essentials of whey, or something more non-dairy and plant-based for those looking to a vegan option, Cellucor has added glutamine and creatine to the formula to give you that added benefit to capitalize on all your gains. Aside from increased growth, a quality protein powder can also help keep you full so for those looking to lose weight, it can help in that regard as well. Cellucor Whey Sport Protein Powder does all of this and more and is a great supplement to round out your stack.
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Whey Sport Protein Powder Highlights
Cellucor Whey Sport Protein Powder is a great protein supplement and all-in-one post-workout product designed to maximize complete performance. Able to promote muscle growth and recovery, this will help you see those lean muscle gains and repair those worn down muscles after a grueling workout. With 30g of high quality protein, this will help turn that vital recovery time into a time where your muscles grow and is matched by an ideal formula that is gluten and soy-free as well as low in carbs, fat, and sugar. NSF Certified For Sport means this product has undergone serious testing for safety and effectiveness and only meets the highest of standards. Give your body the fuel it needs with this awesome protein supplement.
Ingredients
Whey Protein Concentrate: This form of whey allows for a healthy dose of protein, carbs, and fat and will greatly influence growth and recovery. For those looking to bulk, this option tends to be a great choice (1).
Whey Protein Isolate: This form is a more filtered form of whey and you will find a much higher percentage of protein and smaller amounts of carbs and fat. For those looking to cut and get lean, this form of whey tends to be a great option for your growth and recovery needs (2).
Creatine Monohydrate: This is a pure form of creatine and works to increase endurance and remove lactate from your muscles efficiently and effectively. This can also aid in muscle growth and influence calorie burn (3).
L-Glutamine: This naturally occurring amino acid has an important role with protein synthesis which allows for that vital muscle growth. It can also help stop the breakdown of protein in muscle to keep on that lean muscle so you don’t lose any gains (4).
Other Ingredients
Cocoa Powder, Natural & Artificial Flavors, Cellulose Gum, Salt (Sodium Chloride), Xantham Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
170
Protein
30g
Carbs
5g
Fat
3g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
18
Price, Flavors & Effectiveness
Cellucor Whey Sport Protein Powder is that amazing protein supplement you need most to achieve lean muscle gains and boost all areas of your growth and recovery. With 18 servings per container, 2 scoops will pump you with this great supplement so all those gains are met. Two great flavors in Chocolate and Vanilla ensure you never grow bored with the taste.
Pros
Clean and effective ingredients with a gluten-free formula
Great benefits to muscle growth and recovery
Good taste and mixes well
From a reputable company in Cellucor
Cons
Does contain artificial flavors for those seeking a more natural approach
Sodium content is a bit high
Price: $19.99
Check out our list of the Best Protein Powders for more great protein supplements!
Overall Value
Cellucor Whey Sport Protein Powder is that all-in-one post-workout product designed to optimize growth and recovery to allow for serious gains. Able to increase this growth and recovery allows for complete performance for the best results. Cellucor is a leading sports nutrition brand who knows the needs of athletes and seeks to make the best supplements around to see quality gains. What you are really getting is a high-quality protein powder with great ingredients, a complete formula, and a reputable company backing it. Try Cellucor Whey Sport Protein Powder today and see what this can do for all your gains.
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 Cellucor and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
MacLennan, P. A.; Brown, R. A.; Rennie, M. J. (1987). “A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle”. (source)
Preview: Who Wins at the 2021 Tampa Pro and How to Watch
Who will win at the Tampa Pro and how can you watch?
Many have questioned who would be competing at the Tampa Pro, namely Roelly Winklaar. The bodybuilding veteran had said he’d be competing at the Tampa Pro after a disappointing showing at the Chicago Pro. Since then it appears to have been confirmed that Winklaar is out of the show.
While Roelly Winklaar may be out, there are plenty of other great bodybuilders set to compete at the show.
2021 Tampa Pro Preview
Maxx Charles
Maxx Charles is looking to earn his place at the 2021 Olympia. Charles has incredible potential and proved he could contend with some of the best in world. His showing at the Chicago Pro was impressive, taking third place behind Hunter Labrada and ahead of veteran Roelly Winklaar. He’ll have his work cut out for him at this show, but he’ll likely be able to break into the top three once again.
Charles Griffen
After not competing for two years, many people are wondering if Charles Griffen has the goods to win at the Tampa Pro. With a great deal of potential, Griffen’s recent Instagram posts showcase a bodybuilder who contend with anyone in the world.
Iain Valliere
The favorite to win the Tampa Pro, Iain Valliere is looking absolutely incredible heading into the show. Valliere proved his greatness in his previous Olympia showing that he’s world class. Taking seventh at the 2020 Olympia, Iain Valliere has shown that he has what it takes to contend with the best bodybuilders in the world.
How To Watch The 2021 Tampa Pro
Details were dropped on how fans can watch the 2021 Tampa Pro. Below is an Instagram post that provides a number of key details of the show, including how fans can watch.
TAMPA PRO-AM WEEKEND SCHEDULE ???
MUSCLE VODKA POOL PARTY SUNDAY 12pm – 3pm
RAIN OR SHINE ? ✨
TAMPA PRO PPV LIVESTREAM DAY I & DAY II
$24.99 per day – EASY ACCESS www.timgardnerproductions.com
3 DAYS OUT until the RECORD BREAKING 14th Annual Wings of Strength & Fit Body Fusion IFBB Professional League Yamamoto Nutrition Cup TAMPA PRO & NPC Tampa Extravaganza National Qualifier, August 6 – 7 at Grand Hyatt Tampa Bay.
• SCAN your TAMPA PRO-AM ticket purchase. Saturday Main Event will SELL-OUT!!
• Every Open IFBB Professional League PRO Category over 2 days.
• Team Award Most NPC Athletes ~ Coach will receive 2 OLYMPIA Tickets, Orlando, FL, October 9 Finals.
• Individual NPC Iron Attitude Power Belts Awards: Best Poser, Most Promising & Champion of Champions.
• NPC Open Overall Champions receive Champion Base Trophy, Champion Sword, Champion Ring, Champion Watch, Champion Trophy, Champion Medal, Champion Gift Bag & Much More!!
• NPC Tampa Extravaganza National Qualifier Online Registration ENDS 8.4.21
$50 Late Fee for walk-ups at 8.6 NPC Athlete Check-In.
• Overflow Host Hotel Hyatt Place Tampa Airport Westshore Discounted Room – Contact Jim Trivers @ (813) 282.1037 $149 per night. Group Code = GTAPB
Will you be tuning into the 2021 Tampa Pro?
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.
Best Kettlebells For Durability & Versatility (Updated 2021)
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 2021 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 2021
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.
Kettlebell Kings Powder Coat Kettlebell
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.
Eleiko Training Kettlebell
These well-constructed kettlebells from Eleiko are classic and effective for dynamic strength movements and functional fitness. Designed for dynamic training, these will help you gain strength, mobility, and the cardiovascular benefit of real endurance. The varied grip allows for a double hand hold and the rugged and durable finish is resistant to high impact and holds chalk for a good grip. A durable high-grade cast iron kettlebell, this is perfect for those strength goals and the demands of hard training on the body.
Eleiko Training Kettlebells are well-constructed tools for dynamic strength movements and functional fitness. Durable and well-balanced high-grade cast iron allows for the utmost durability for this kettlebell.
Pros
Durability and consistency are a plus
Great weight options for variety and versatility
Perfect for strength work and hard training
Great grips on both for stability and added strength
Cons
Premium priced option
Price: Ranges from $25.00 to $163.00
Check out our individual review for Eleiko Kettlebells here!
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.
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 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
Best Kettlebell For Beginners
For those just starting out, kettlebells are a worthwhile tool to know about. The right kettlebell to start out with can give you everything you want and then some to set you up for great lifting success.
Eleiko Training Kettlebell
These well-constructed kettlebells from Eleiko are classic and effective for dynamic strength movements and functional fitness. Designed for dynamic training, these will help you gain strength, mobility, and the cardiovascular benefit of real endurance. The varied grip allows for a double hand hold and the rugged and durable finish is resistant to high impact and holds chalk for a good grip. A durable high-grade cast iron kettlebell, this is perfect for those strength goals and the demands of hard training on the body.
Eleiko Training Kettlebells are well-constructed tools for dynamic strength movements and functional fitness. Durable and well-balanced high-grade cast iron allows for the utmost durability for this kettlebell.
Pros
Durability and consistency are a huge plus
Great weight options for variety and versatility
Perfect for strength work and hard training
Great grips on both for stability and added strength
Cons
Premium priced
Price: Ranges from $25.00 to $163.00
Check out our individual review for Eleiko Kettlebells here!
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.
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)