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There aren’t many muscle-building or strength-focused training programs that leave out  the traditional lat pulldown. Many effective workouts include this classic, and for good reason.

Pulling in a vertical pattern strengthens your back, shoulders, and arms, while also building the muscles that support and stabilize your shoulder blades. This maintains healthy joint function which, in turn, keeps your entire upper body strong. 

However, the lat pulldown isn’t enough to build thickness in your entire back and it’s not the only way to keep everything strong, healthy, and balanced.  Eventually, you need to make some adjustments. Over-focusing on classic straight bar lat pulldowns without any change in angles, grip, or technique won’t be enough to for complete development.

If you know which muscles and attributes you’re looking to address, you can wisely choose the right exercises for better results. Here are 12 of the best alternatives to build a bigger, stronger, more complete back. 

Best Lat Pulldown Alternatives

• Behind-the-Neck Pulldown
• Rhomboid Pulldown
• Stiff-Arm Pulldown
• Lying Cable Pullover
• Crossed Band Pulldown
• Supinated-Grip Pulldown
• Weighted Pull-Up
• Mechanical Drop Set Pull-Up
• Inverted Row
• Ultra-Wide Grip Bent-Over Barbell Row
• Landmine Row
• Single-Arm Face Pull

Behind-the-Neck Pulldown

“Scapular control is as cool as a really wide back,” said no person ever. Maybe you don’t do standard pulldowns to target the muscles that control your shoulder blades, but the basic movement does train muscles that control and rotate them. Pulling the bar behind your neck creates an even more efficient path.  

Why Use the Behind-the-Neck Pulldown

By slightly altering the mechanics and path of this vertical pull, you train the supporting muscles of the shoulders and shoulder blades through a more complete range of motion. If you have suitable shoulder mobility and can perform the motion without pain, pulling behind your head allows you to target the muscles that rotate and lower the shoulder blades. 

The kicker here is that when your shoulders and scapulae (shoulder blades) are well-positioned, with the behind-neck movement, your body can create higher levels of strength and develop more noticeable upper-back muscle.

How to Do the Behind-the-Neck Pulldown

Set up on a lat pulldown machine as you normally would. Use a long bar attachment and grab it with an overhand grip beyond shoulder-width. Sit with your arms straight overhead and shoulders “shrugged” up. Keep your forehead, chin, and sternum in line as you lean slightly forward. Let your arms be pulled slightly back, in line with your hips. Keep your body forward as you pull the handle down. Ideally, aim to touch the bar to the base of your traps, near your neck, but pull to a comfortable depth based on your overall mobility.

Think about trying to shrug your shoulders “down” as you bend your arms and drive your elbows down. In the bottom position, squeeze your shoulder blades down before straightening your arms and controlling the weight up. Let your shoulders rise as the cable pulls you into a controlled overhead lat stretch. Start with light weight and a full range of motion, and increase slowly without sacrificing form. 

Rhomboid Pulldown

This movement may feel a little funky at first, but it’s a simple and effective way to shift focus from your big lat muscles to the smaller muscles of your upper and mid-back. To do these, you’ll use close or neutral-grip attachment and a very specific body angle. 

Why Do the Rhomboid Pulldown

The rhomboids are deep muscles between the shoulder blades that pull your upper back together. If these supportive muscles don’t function well, there’s a good chance you will eventually deal with some shoulder dysfunction, pain, or injury. The rhomboid pulldown targets these muscles while also building muscle in the center of your mid-back, which for many, is lacking thickness and development.  

How to Do the Rhomboid Pulldown

Grab the a close-grip attachment with your palms facing each other. Lock your legs under the pads, but lean your torso back to create a roughly 45-degree angle between your upper body and the floor. Pull your hands to your sternum and allow your elbows to flare out at a 90-degree angle to your shoulders. Keep your trunk braced and stable as throughout the exercise.

In the bottom position, think of pulling your shoulder blades together and your shoulders down to the ground. Control the weight on the way up, but keep your torso angled backward for the entire set.

Stiff-Arm Pulldown

This single-joint (isolation) exercise is arguably better at building lat thickness than traditional pulldowns because the work it done only by the lats with minimal assistance from the shoulders and arms.

Why Do the Stiff-Arm Pulldown

The stiff-arm pulldown, also known as a straight-arm pushdown, is great at building lat size and general mobility because the muscle has to overcome resistance through a long range of movement. You need to control the resistance through a long arc that puts your lats in a significant stretch toward the top. This is one of the few exercises that actually strengthens shoulder extension (raising the arm) along with training your shoulder blades to slide downward into a stable position.  

How to Do the Stiff-Arm Pulldown

Attach a straight bar or rope to a cable near the top of your head. Stand tall, grab the bar or rope with your elbows slightly bent and your palms facing down (on a bar) or facing each other (with a rope). Maintain a bent-arm position as you “sweep” the attachment toward the top of your legs.

At the bottom, imagine pulling your shoulders behind your torso before you let the weight pull your arms back up. Control the weight and let your arms come all the way up for an active stretch at the top. 

Lying Cable Pullover

Dumbbell or kettlebell pullovers are sometimes used as an alternative to pulldowns or, more specifically, an alternative to stiff-arm pulldowns, but expecting people to do those free weight exercises light enough to limit the contribution of the chest, arms, and shoulders is like asking them not to look at themselves in the mirror after a good arm pump. Lying cable pullovers are a more effective way to emphasize the contraction of the lats and other back muscles with relatively light weight and high tension.

Why Do the Lying Cable Pullover

This exercise gives you all the same benefits of stiff arm pulldowns — increased lat recruitment with limited additional muscles — while also increasing the duration that the muscle held under tension. And the longer the muscle is contracting under tension the more muscle and strength can be built. (1)

How to Do the Lying Cable Pullover

Lie on a flat bench with a cable set slightly above head-level. Use a rope attachment to allow for more range of motion. Grab the rope with your hands facing each other. Maintain a slight bend in your elbows and pull the rope toward your legs while keeping your lower back flat against the bench.

Keep your hands facing one another and try to touch your pinky fingers to the floor. In the bottom position, squeeze your shoulders together and think of pushing your triceps through the floor before controlling the resistance all the way back. Let the resistance pull your arms as far back as you can tolerate, above and behind your head.

Crossed Band Pulldown 

This movement is perfect for using resistance bands rather than a cable machine because the tension of the bands combines with the long range of motion to target the smaller muscles of the back. The crossed band pulldown can also be called a “banded rhomboid pulldown” because it works those smaller upper back muscles similar to a rhomboid pulldown.

Why Do the Crossed Band Pulldown

By pulling the bands in a cross-body motion, you are training the muscles that move and support the scapulae with a specialized effort you wouldn’t be able work with cables. These supportive muscles not only keep your shoulders functioning properly, but they provide the stability needed to build high-level pressing and pulling strength, and they contribute to unique thickness of the back musculature.

The resistance bands allows for more tension at the end range (peak contraction), which is where most people need to build more scapular control. As you pull the band, it becomes more challenging and the muscles have to create more tension, compared to steady resistance with cable pulleys. 

How to Do the Crossed Band Pulldown

Anchor two resistance bands to the top of a squat rack, pull-up bar, or other high and stable structure. Space the bands to be just outside the width of your shoulders. Grab the left band with your right hand and vice versa, and sit on the floor between them.

Keep a neutral spine, not arched or rounded, and pull the bands across the front of your body. Try to drive your elbows toward the floor behind you. Hold and squeeze the contacted position for one second before controlling the bands into a stretched position with straight arms. 

Supinated-Grip Pulldown

To keep your shoulders healthy and your upper back strength balanced, you need to do vertical pulls with your palms both facing away (pronated grip) and facing toward you (supinated grip). The supinated-grip pulldown, or “chin-down” (as opposed to a bodyweight chin-up), is a great option to build this supinated-position strength whether you can do chin-ups or not. 

Why Do the Supinated-Grip Pulldown

This hand position doesn’t magically make it a biceps-only exercise. This grip variation trains the connections between the biceps, delts, and upper-back muscles differently from a pull-up or pulldown. (2) It also builds more balanced upper back stability and more shoulder mobility.

How to Do the Supinated-Grip Pulldown

Use a straight bar attachment and set up just as you would for a standard pulldown. Grab the bar with palms facing you and hands placed right at or a little wider than shoulder width apart.

Pull the attachment down by driving your elbows to the ground and try to touch it right below your collarbone. Squeeze the elbows down before controlling the cable back up. 

Weighted Pull-Up

Most don’t think that pulling exercises that target the upper back should ever really be loaded heavy, but that line of thinking is a big mistake.

If you’re looking to build your back as big as you can, you need to combine high-rep sets with heavy weights. The weighted pull-up is an extremely effective, if slightly advanced, way to get the job done.  

Why Do the Weighted Pull-Up

Pull-ups are typically done to build muscle size using only your body weight for as many reps as possible. But they can and should sometimes be loaded as heavy as possible and performed in rep ranges as low as three to five per set. This will expose you to new types of muscular stress that leads to muscle growth. 

How to Do the Weighted Pull-Up

Take an overhand grip with your arms at, or just a little wider than, shoulder-width. Pull from a straight-arm hang to your chin or neck reaching bar-level. Warm-up with bodyweight-only sets and then add a weight using either a dip belt or a weighted vest. Start with a weight that you know you can do at least five reps with.

Perform multiple sets of three to five reps, adding just a little weight after each set. When you reach a very challenging weight and feel like you can only grind two or three reps, stick with this weight and try to do two to four more sets.

Mechanical Drop-Set Pull-Up

It’s important to do vertical pulling exercises with a variety of hand positions – overhand, underhand, and neutral-grip. Each grip is mechanically different in terms of difficulty and muscle recruitment, and this can be exploited to do more quality volume, which results in greater strength and muscle growth. (3)

Why Do the Mechanical Drop Set Pull-Up

A pronated (palms away) hand position is most challenging and prioritizes the lat muscle and upper back. A supinated (palms toward you) hand position is slightly easier and emphasizes the biceps and shoulders, and a neutral position (palms facing each other) offers the greatest leverage and is least challenging, recruiting the brachialis and shoulders. (4)

A “mechanical drop set” is a specialized technique that allows you to do as many reps as you can with the most difficult hand position. This causes the emphasized muscles to work hardest. You then continue to add more tension to the same muscle groups with a supinated grip, and finally using neutral-grip hand position. In total, you are able to do more volume than you could normally achieve using exclusively any one grip.

How to Do the Mechanical Drop Set Pull-Up

Take a shoulder-width overhand grip on a pull-up bar and lift yourself from a straight-arm hang to your chin near bar-level. As you reach muscular fatigue, let go and reset your grip to take a shoulder-width underhand grip. Continue performing additional repetitions until you reach fatigue again. Let go and finally take a neutral (palms facing) grip. Continue the last phase of the set with more reps.

One effective approach with this method is to pick a pre-determined rep count for each hand position. For example, if you can do five standard (overhand) pull-ups, you may choose to do two or three reps of each grip. This increases your pull-up volume significantly because you end up doing a total of six to nine repetitions instead of only five.

Inverted Row

The inverted row is often done with your body parallel to the floor, with your feet elevated to make it a true horizontal rowing motion. While this is a great variation to build the entire mid-back and lats, doing these at a 45-degree angle with your feet on the ground may be an even more efficient way to strengthen your back muscles similar to a lat pulldown. 

Why Do the Inverted Row

This is a great option to replace or add more bodyweight movements. Strong or experienced lifters tend to neglect bodyweight training, maybe throwing in a few push-ups here or there, but that’s short-sighted. Bodyweight pulling movements, in particular, demand trunk stabilization and good scapular control which carry over to strength and stability in nearly all exercises.

If you can’t do bodyweight pull-ups, you need to find other ways to train your pulling muscles. The 45-degree inverted row uses your bodyweight to build strength and muscular coordination. This moderate angle makes it a different and effective way to strengthen the scapular muscles and still build the lats, comparable to a traditional pull-up or pulldown.

How to Do the Inverted Row

Set a barbell on a rack somewhere around ab-height. You can also use a Smith machine. You may have to adjust this higher or lower once in position depending on your arm length. Grab the bar with an overhand grip, with your arms a little wider than shoulder-width. Slide your feet out until your body is at roughly a 45-degree angle with the floor.

Keep your legs straight and pull yourself toward the bar. Aim to touch your chest to the bar before lowering under control and repeating for the set number of reps. 

Ultra-Wide Grip Bent Over Barbell Row 

The wide-grip barbell row might be one of the best exercises to increase thickness in your lats and traps while building strength that carries over to other big lifts. If you see someone who does this exercise often, heavy, and well, you can count on them having a big and powerful back. 

Why Do the Ultra-Wide Grip Bent-Over Barbell Row

The ultra-wide grip row not only makes your lats wider, but it builds thickness in the mid-back better than many other exercises. The challenging wide grip also taxes your forearm muscles, making them bigger while building a stronger grip. The bent-over position requires your hips, trunk, and hamstrings to stabilize you body and create tension to support the weight. This total-body recruitment makes you stronger for pretty much anything else in the gym or on the field. 

How to Do the Ultra-Wide Grip Bent-Over Barbell Row 

Stand over a barbell with your feet hip-width apart. Hinge forward at the hips, squat down, and grab the bar with a palms-down grip as far wide as your grip will allow. The bar should be difficult to hold, but be sure you can keep it in your hands for the entire set. Stand straight up with the bar in your hands and your arms straight. Slightly bend your knees as you hinge from your hips.

Keep your knees slightly bent and bend forward until your back is close to parallel with the ground. Hold this position with your elbows locked and keep your back flat and your abs braced. Row the bar toward the bottom of your sternum. Control the weight back down to a straight-arm position, and repeat for repetitions.

Landmine Row

The landmine row can train the lats more without causing, or worsening, any potential shoulder problems because it places a unique demand on the body compared to other barbell or dumbbell exercises. The angle and leverage of the landmine create a different stress on the muscles and joints. It allows the lifter to adjust their body position and change the pull of the weight.

Why Do the Landmine Row

This exercise is done using a “v-bar” attachment, which requires a neutral-grip. This helps you contract your lats through a full range of motion while allowing the shoulder blades to move into a natural position. This not only helps to reduce shoulder pain but also reinforces and builds the shoulder-stabilizing muscles.

Because landmine row moves though an arc range of motion rather than a straight line, it creates different leverages for your muscles. For that reason, the weight typically feels heavier at the bottom and lighter at the top, which is the opposite of most exercises. This “reversed” strength curve means that the landmine row can train the lats differently by placing them under greater tension at the bottom position. 

How to Do the Landmine Row

Put one end of a barbell in a landmine unit, or in the stable corners of a squat rack. Attach a neutral-grip v-bar handle around the free end of the barbell just below the collar. Straddle the bar, squat down to grab the handle, and stand up supporting the bar with straight arms. Make sure your back is almost completely parallel with the floor and your legs are slightly bent.

Row the bar up and try to touch your wrists somewhere between the bottom of your sternum and your abs. Lower the weight by straightening your arms under control. Try not to “hitch” or bounce as you lift the weight. The more strict the movement, the better it is for building muscle and strength. 

Single-Arm Face Pull 

Standard lat pulldowns are usually done in hopes of building wider backs, but it’s not really just about building back width. You need to build muscle on your upper back and across the backs of your shoulders, as well. There are more focused ways to develop these key areas than just using the simple pulldown.

Why Do the Single-Arm Face Pull

The single-arm face pull targets the rear delts (back of the shoulder) and the upper and inner parts of your back. These muscle groups not only need to be strong for optimal shoulder health and stability, but they need to be well-developed if you want your back to look as thick as possible.

Training one are at a time helps you narrowly focus on properly moving your shoulder and shoulder blade. Single-arm exercises like this also train your trunk to resist rotation so, as an added benefit, you’re also training core stability.

How to Do the Single-Arm Face Pull

Attach a single handle to a cable pulley at forehead-height. Grab the handle palm-down with one hand. Straighten your arm and step back until the cable slightly pulls on the weight stack to lift it up. Stand tall with your knees slightly bent and your feet about hip-width apart.

Keep your palm facing down as you pull the handle toward your ear. Think “chicken wing” to keep your elbow high and pointed out. Focus on pulling your shoulder blade in toward your spine. Hold and squeeze at this end position for one second. Don’t let your shoulder shrug upward. Control the weight back without letting it pull your shoulder too far forward as your arm straightens. 

Benefits of Lat Pulldown Variations

There are three basic reasons to include this vertical pulling motion in your training: muscle size, muscular strength, and musculoskeletal health. Whichever reasons are on your goal list, there are plenty of effective movements to get the job done.

Increased Muscle Recruitment

Many people want to build their lats thicker and wider. Bigger lats give an athletic look many people want. Whether it’s on a bodybuilding stage, at the beach, or just for your own personal physique goal, a well-developed back includes wide lats as well as a solid upper and mid-back.

The lat pulldown, on its own, isn’t sufficient for targeting the multiple muscles involved in building complete back size.

Improved Strength Development

The more overall back strength you have, the more weight you can lift. Back strength is essential for a strong, stable upper body. This strength and stability carries over to big lifts like the deadlift, when maintaining proper position for efficient technique.

A stronger back even carries over to lower body exercises like the squat, to help your upper body transfer power from your legs through your core and upper body.

Joint Health

Healthy, well-functioning shoulders and shoulder blades (scapulae) are essential for any lifter. If you press weights overhead (up), you need to pull weights down. Basic muscular symmetry helps to reduce the risk of shoulder and upper body injuries. (5) Vertical pulling trains coordination and control between your shoulders and the scapulae, and it reinforces the postural muscles surrounding your scapulae and the entire middle back.

Get Down with All the Pulldowns

The lat pulldown is one of the most popular vertical pulling exercises for building muscle and strength. It’s an effective and time-tested exercise, but you still need to stress the upper and mid-back muscles with different angles and demands to create a maximum training effect. You can’t haphazardly add variations and hope for the best, because that can be a counterproductive waste of time. Review the exercises above, figure out which suit your specific needs, and plug them into your training plan. Soon enough, you’ll have all the variety you need for a well-rounded, and well-widened, back.

References

1. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
2. Lusk, S. J., Hale, B. D., & Russell, D. M. (2010). Grip width and forearm orientation effects on muscle activity during the lat pull-down. Journal of strength and conditioning research, 24(7), 1895–1900. https://doi.org/10.1519/JSC.0b013e3181ddb0ab
3. Leslie, Kelly & Comfort, Paul. (2013). The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down. Strength and Conditioning Journal. 35. 75-78. 10.1519/SSC.0b013e318282120e.
4. Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/
5. Drigny, J., Gauthier, A., Reboursière, E., Guermont, H., Gremeaux, V., & Edouard, P. (2020). Shoulder Muscle Imbalance as a Risk for Shoulder Injury in Elite Adolescent Swimmers: A Prospective Study. Journal of human kinetics, 75, 103–113. https://doi.org/10.2478/hukin-2020-0041

Featured Image: Wood Water Wall / Shutterstock

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In terms of accomplishments and influence on the sport of strongman, few athletes could compare to the exploits of Brian Shaw and Eddie Hall. Both are former World’s Strongest Man (WSM) champions, both plan to continue to plug away in various strength endeavors as competitors, and both seem to have no long-term desire to rack their circus dumbbells any time soon. A recent training collaboration between the pair might be a tacit acknowledgment they’re aware of their impact on strength sports overall.

On Nov. 13, 2022, Hall posted a video on his YouTube channel where he and Shaw ran through a challenging shoulder workout together. Hall traveled from his native United Kingdom to join Shaw for the session at the latter’s home gym in Fort Lupton, CO.

Here’s an overview of the shoulder workout Shaw and Hall tag-teamed together at Shaw’s home gym.

Seated Overhead Press

Shaw and Hall began their shoulder routine with a few sets of a seated overhead press. The athletes did not use traditional dumbbells, instead electing to utilize Rogue Thompson Fatbells — which resemble bowling balls with a handle in the hollowed-out center. The pair began with a weight of 53 pounds in each hand on the first set before gradually transitioning to a final set of 150 pounds per hand.

Given that Fatbells require the athlete to put their hands “inside” the weights, so to speak, some might consider them more challenging to train with. This sentiment appeared to apply to Hall after his first experience with the implements.

“Gotta say, never touched them [the Thompson Fatbells] before,” Hall said. “We did five sets, but I feel like we did ten sets. It’s that much harder to stabilize.”

Seated Machine Shoulder Press

Staying seated, Shaw and Hall next performed some sets on a seated machine shoulder press. The athletes began with just one 45-pound plate on each end of the machine and worked to a final set of 450 pounds for 10 reps (five 45-pound plates on each side).

Cable Rear Delt Flye/Single-Arm Dumbbell Lateral Raise Superset

Once they were finished with pressing movements and variations, Hall and Shaw closed their shoulder workout with demanding supersets, pairing a rear-facing shoulder flye in a cable crossover machine with single-arm dumbbell lateral raises. Once the two reached the final set, Shaw ensured he performed at least one more rep (13) than his friendly peer in Hall (12).

Having formally stepped away from strongman after a victory in the 2018 Britain’s Strongest Man (BSM), Hall will return to the sport at the 2022 Giants Live World Nation on Nov. 26, 2022. Hall will be the captain of Team UK, opposing Robert Oberst’s Team USA, in the contest that will take place in Liverpool, England.

Meanwhile, Shaw hasn’t outlined any upcoming competitive plans at the time of this writing. The legendary strongman appears to be focused on bolstering his own YouTube channel with noteworthy strongman content — along with other usual media appearances — first and foremost for now.

One thing does seem certain as Shaw and Hall once again go their separate ways — when these two have a strength meeting of the minds, a lot of weight will be flying around.

Featured image: Eddie Hall The Beast on YouTube

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At 47 years old, some might consider Žydrūnas Savickas to be past his physical prime as a strongman. However, his legacy as an athlete — which includes four World’s Strongest Man titles (2009, 2010, 2012, and 2014) — is largely unassailable by most of his peers. With no signs of slowing down any time soon, this prolific, accomplished competitor seems to still have plenty to achieve before he lifts his final Atlas Stone onto its corresponding podium.

On Nov. 13, 2022, during the 2022 Official Strongman Games (OSG) in Daytona Beach, FL, Savickas successfully repeated to win the Masters (40-plus) World’s Strongest Man (WSM) title. The championship is the third Masters WSM victory (2017, 2021-2022) for the Lithuanian in his illustrious career. Joining Savickas on the podium were reigning World Deadlift Champion (WDC) Rauno Heinla (second place) — who Savickas eclipsed on a tiebreaker — and Jitse Kramer.

Here’s an overview of the complete final standings from the 2022 Masters World’s Strongest Man:

2022 Master’s World Strongest Man Final Standings

1. Žydrūnas Savickas — 54.5 points (Winner by a tiebreaker)
2. Rauno Heinla — 54.5 points (Lost by a tiebreaker)
3. Jitse Kramer — 50.5 points
4. Matt Webb — 41 points
5. Dimitar Savitinov — 41 points
6. Dainius Repšys — 38.5 points
7. Romek Velt — 34 points
8. Washington Flores — 24 points
9. Tim Filus — 24 points
10. Peter Fundberg — 22 points

Here’s a quick synopsis of Savickas’ individual performance at the 2022 OSG, including how he overcame Heinla to take home the Masters title by the contest’s end.

Žydrūnas Savickas | 2022 Masters World’s Strongest Man Event By Event Overview

1. Viking Press — Third place (nine reps)
2. Farmer’s Walk — Third place (18.22 seconds)
3. Axle Deadlift — Third place (nine reps)
4. Sandbag to Shoulder — Third place (three bags in 24.47 seconds)
5. Car Walk — Fifth place (14.56 seconds)
6. Circus Dumbbell Medley — Fourth place (three dumbbells in 20.78 seconds)
7. Atlas Stones — First place (six stones in 33.28 seconds)

Day One — Nov. 12, 2022

Savickas opened the first day of the competition with a spate of solid third-place results.

He started with the viking press, tying Heinla in third with nine reps of a 147.5-kilogram (325.2-pound) implement. The Lithuanian athlete would follow that output with another third-place finish on the farmer’s walk — when he used his terrific grip strength to successfully carry 150 kilograms (330.7 pounds) in each hand for the prescribed (undisclosed) distance in 18.22 seconds.

After that, Savickas would notch nine reps of a 300-kilogram (660.3-pound) axle deadlift for another top-three event finish. To close the day, Savickas managed to lift three of the four sandbags in 24.47 seconds during the sandbag to shoulder event for one more third-place outcome.

Day Two — Nov. 13, 2022

In two of the final three events of the contest, Savickas started to slow down before a final flourish.

The strongman could only manage a fifth-place result on the car walk when he carried the vehicle frame weighing 408 kilograms (899.5 pounds) in 14.56 seconds. Next, after Savickas finished in fourth during the circus dumbbell medley, an event win for Heinla gave him the lead over the Lithuanian heading into the climactic final segment.

Savickas left no stone unturned (or unlifted) during the atlas stones, pacing ahead of the entire field in a stellar first-place performance (all six stones in 33.28 seconds). Fate would smile upon this result when an unfortunate fourth-place Stones result for Heinla (five stones in 30.51 seconds) meant the two athletes finished tied on points at 54.5. Because Savickas won the atlas stones outright, he was awarded the tiebreaker and the 2022 Masters WSM championship.

Even at his age, Savickas has participated in six strongman contests during the 2022 calendar year thus far, winning three of them. He might not necessarily be at the peak of his powers, but it’s evident this living legend still has a rabid taste for competition and victory the way the great ones almost always do.

Featured image: savickas_bigz on Instagram

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Ah, peppermint. It’s a classic scent and flavor that just about everyone enjoys. What are your positive associations with peppermint? Candies snuck to you by your grandmother, minty fresh breath, peppermint hot chocolate or lattes on a cold winter morning?

And it’s not just for culinary treats and oral care. Oil distilled from the peppermint plant—scientific name Mentha x piperita—is broadly useful for medicinal and aromatic purposes. Peppermint oil contains beneficial compounds, notably high levels of menthol, which give it antimicrobial and antioxidant properties.

I’m not really an essential oils guy, but lavender oil and peppermint oil are two we usually have on hand because they are so multifunctional. Here are some research-backed benefits of peppermint. 

6 Reasons to Use Peppermint Oil

Peppermint Oil Helps with IBS (Irritable Bowel Syndrome)

I know from personal experience how IBS symptoms like bloating, diarrhea, constipation, and cramping affect day-to-day quality of life. For me, removing grains and adopting a Primal lifestyle have made all the difference, but if you’re still dealing with IBS symptoms, peppermint oil might help. 

Two recent meta-analyses concluded that enteric-coated peppermint oil capsules are significantly better than placebo at relieving pain and global IBS symptoms. ^{1 2} It’s also effective for kids.³ Possibly it works by decreasing muscle spasms, killing pathogens, relieving pain directly, and/or reducing inflammation.

Peppermint Oil for Headaches

This might be one of the oldest traditional uses for peppermint. Contemporary studies confirm that peppermint oil applied topically or intranasally can provide headache relief on par with traditional pain relievers⁴ or lidocaine.⁵ 

Mix a drop or two of peppermint essential oil in a carrier oil like jojoba. Use your fingertips to massage the oil into your temples, being careful not to get too close to your eyes. (Trust me, peppermint plus eyeballs is not a good combo.) Or add 5 to 10 drops of peppermint oil to a diffuser and practice some resonance breathing. This is especially great if you have a tension headache. 

Prevent Nausea and Vomiting

A buddy of mine had surgery a while back. As part of the post-op care, the hospital offered him the option of aromatherapy—choosing between a few different scents, including peppermint, which he could sniff to control post-surgical nausea and vomiting. And it worked, which he thought was pretty cool. I’ve since heard of other hospitals starting to use this approach. In a couple studies I looked at, not only does peppermint oil mitigate nausea and vomiting, patients preferred it to antiemetic drugs.⁶

Peppermint oil aromatherapy has proven effective postoperatively,⁷ as my friend can attest, during pregnancy,⁸ and while undergoing chemotherapy.⁹ Products containing peppermint oil can also help with motion sickness.

Possibly Relieve Itching

Chronic itching, called pruritus, can drive you up a wall. Two small studies suggest peppermint oil might help. In one, participants applied either peppermint oil or petroleum jelly over areas of chronic itch twice daily for two weeks.¹⁰ In the other, pregnant women took either a placebo or peppermint oil diluted in sesame oil twice a day orally for two weeks.¹¹ In both studies, peppermint oil provided better itch relief than the alternative. 

Some people also use peppermint oil topically to relieve symptoms of skin disorders like eczema. However, peppermint can be too harsh for some people’s sensitive skin, so approach with caution. Always mix it in a carrier oil, and before slathering it all over already inflamed skin, take the time to do a patch test. Apply a small amount of diluted peppermint oil on a patch of skin where you don’t have an eczema or psoriasis rash (the inside of your arm if possible). Dab on the oil mixture morning and night for a week. If everything seems good, apply a small amount to the affected area and see how it responds.

Peppermint Oil for Allergies?

I know a few people who swear by the “allergy trio” for seasonal allergies—peppermint, lavender, and lemon essential oils. I couldn’t find any actual research on its effectiveness, but it’s clear that many people believe it helps with their allergy symptoms. Placebo? Maybe, but if it works… Next time allergies strike, add a few drops of these oils to a diffuser and see if you notice any benefit.

Peppermint Oil for Bugs and Pests

Peppermint oil can be a safer alternative to chemical bug repellents in certain circumstances. It’s particularly effective for getting rid of aphids in your garden. Peppermint (and many other plants) produces a chemical called (E)-beta-Farnesene that acts as a chemical messenger between flora and fauna. (Technically (E)-beta-Farnesene is an olefin if you need a factoid for your next dinner party, and ants produce it to use as a trail pheromone to mark food routes for other ants.) 

I digress. You can make a DIY pest spray by filling a spray bottle with

• 2 cups of water
• 10 to 15 drops of peppermint essential oil
• A few drops of dish soap (optional)

Give it a shake. Before spraying it all over your plants, test it on a few leaves and wait a few days. Tomatoes and radishes, in particular, may not like peppermint oil being sprayed on them. 

You can also use this spray on countertops to discourage ants from marching into your kitchen. Or, put a few drops of peppermint oil on a cotton pad and place it where ants are entering your house. Anecdotally, some people have success getting rid of spiders and mice this way too. Don’t leave peppermint oil around if you have dogs or cats, though, as it can be toxic. 

Peppermint Oil Safety

Peppermint oil is generally regarded as safe for humans to use topically (when appropriately diluted), aromatically (diffused), or when taken as instructed in prepared enteric-coated capsules. Some people are more sensitive to it than others, though, so always test out your reaction. 

Peppermint oil can also interact with the drug Cyclosporine. Talk to your doctor before taking enteric-coated capsules if you have low stomach acid or take PPIs or H2 blockers.

And keep peppermint oil away from pets.

Diffusing is a great place to start. Try it next time you have a headache, allergies, or nausea, or you’re stressed or have to do focused work. Let me know if it helps.

The post Peppermint Essential Oil: Uses and Benefits appeared first on Mark’s Daily Apple.

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Almost a year after finishing fourth at the 2021 Mr. Olympia — a career-best finish — bodybuilder Hunter Labrada is hungry for more. As one of the top contenders for the 2022 Olympia title, Labrada would undoubtedly love to leave his mark on the sport by standing on top of the podium in Las Vegas, NV, on Dec. 16-18, 2022. His rigorous commitment to his nutrition and training might help him accomplish that ambitious goal while living up to his legendary father’s legacy, Lee Labrada, who won the 1985 Mr. Universe and placed in the top-four at seven consecutive Mr. Olympia contests.

On Nov. 9, 2022, Labrada posted a video to his YouTube channel where he powers through a demanding leg workout. The session is a part of Labrada’s “Road to the O” video series, sitting roughly six weeks before the onset of the latest edition of bodybuilding’s flagship competition.

Here’s a complete rundown of Labrada’s leg routine as he preps for his third crack at the Mr. Olympia.

Seated Leg Curl

To start his workout, Labrada elected to work in some seated leg curls. The movement can warm up the knees while importantly helping to develop hamstring mass and strength. The athlete completed a few casual sets before proceeding forward.

Leg Extension

In the next phase of his routine, Labrada implemented some heavy leg extensions. The athlete clarified that when the weight gets heavier, the load’s leverage can lift people out of the seat. That, in turn, reduces their range of motion but also diverts attention from the quads. To account for this potential issue, Labrada adjusts the seat and straps in with a seat belt to ensure he can better isolate his quads and perform high-rep sets.

Pendulum Squat

The middle portion of Labrada’s workout saw the bodybuilder show off some pendulum squats. The pendulum squat emphasizes the quads and glutes, where an athlete performs essentially the same movement as a traditional back squat on a machine — except they don’t have to worry about maintaining balance with a loaded barbell in their hands. Labrada worked through some challenging, high-intensity sets with a heavy resistance band added for increased tension.

Walking Lunge

After working with some machines, Labrada performed a bodyweight movement with walking lunges across the gym floor. It was apparent Labrada focused on proper technique with proper control over a few sets.

Hip Adduction Machine

As a high-level bodybuilder, aside from the health benefits of stabilizing the trunk, Labrada cannot afford to neglect his adductor muscles when training his lower body. The athlete had a concise explanation for how to best perform hip adductions for maximum results.

“Whenever you’re doing this, you want to maintain a degree of neutrality in terms of external and internal hip rotation. You don’t want to be pushing from your feet with your knees coming off the pad.” Labrada maintained.

Standing Calf Raise

Labrada concluded the leg session with focused work on standing calf raise machine, before donning trunks for posing practice under the watchful eyes of his coaches and training partners.

Alongside stars like two-time reigning champion Mamdouh “Big Ramy” Elssbiay, Labrada will be one of the bigger names present at the 2022 Mr. Olympia. If he continues his “Road to the O” with rewarding leg workouts like this, he might even be the main headline by the contest’s end.

Featured image: hunterlabrada on Instagram

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The 2022 Romania Muscle Fest Pro took place on Sunday, Nov. 13, 2022, in Bucharest, Romania. Nine separate competitive divisions crowned winners in the Romanian competition.

One of the headline victors would be Behrooz Tabani Abar Ghani standing on top of the Men’s Open category, who, by capturing his first career win, also earned his first-ever berth in the 2022 Olympia that will occur on Dec. 16-18, 2022, in Las Vegas, NV. Per the standards of the International Federation of Bodybuilding and Fitness (IFBB), the 2022 Romania Muscle Fest Pro was a Tier 3 competition. That means athletes near the top who didn’t win earned qualification points ranging from six (second place) to three (fifth place).

Here’s an overview of the results from the Men’s Open division:

2022 Romania Muscle Fest Pro Results | Men’s Open

1. Behrooz Tabani Abar Ghani
2. Brett Wilkin
3. Enrico Hoffman
4. Jan Turek
5. Artem Pakhniuk
6. Pablo Llopis Munoz
7. Liang Yan
8. Roman Fritz
9. Milan Sadek
10. Diogo Nunes

Abar Ghani’s victory is an improvement upon a third-place result in the 2021 iteration of the Romania Muscle Fest Pro. The athlete’s success came in conjunction with training with his coach Miloš Šarčev — who notably coaches other bodybuilders like Joe Mackey and Samson Dauda.

Here are the respective results for the other Men’s competitive divisions at the 2022 Romania Muscle Fest Pro.

212 Bodybuilding

1. Radoslav Angelov
2. Vladamir Iacovlev
3. Tomas Tabaciar
4. Daniel Sticco
5. Amer Majid
6. Zoran Kolevski
7. Oscar Young
8. Jamal Changezi
9. Daniel Vasilica
10. Muneer Al Jassas

Classic Physique

1. Adam Bomert
2. Abdullah Alrabiah
3. Ruben Lopez Reyes
4. Valeri Enchev
5. Siem Goossens
6. Morteza Shahhosseini
7. Adrian Cyronek
8. Mateusz Nasalski
9. Chris Pistolas
10. Tautvydas Tumbrotas

Men’s Physique

1. Sidy Pouye
2. Burak King
3. Febo Gambacorta
4. Rafal Zabawa
5. Mohammad Ali
6. Andrea Mosti
7. Abdullah Alsharafi
8. Oskar Tchorzewski
9. Daniel Leone
10. Andrea Antonelli

Here’s a rundown of the Women’s divisions at the 2022 Romania Muscle Fest Pro.

Women’s Bodybuilding

1. Alcione Santos
2. Elisama Manoel Benta Zorzetto
3. Irene Anderson
4. Stephanie Flesher
5. Mariana Guayara
6. Virginia Sanchez Macias
7. Anastasia Korableva
8. Vanesa Lloria
9. Yesenia Garcia Speck
10. Jozeffa Al Ajahji

Women’s Physique

1. Raluca Raducu
2. Manai Ben Jabeur
3. Caroline Alves Dos Santos
4. Jeanette Johansson
5. Sophie Leo
6. Amy Chester
7. Uta Kohler-Spitzbart
8. Modesta Halby
9. Laura Pyszora
10. Magdalena Zofia Vaiou

Figure

1. Rejoice Godwin
2. Adela Ondrejovicova
3. Helen Zavitsanou
4. Zulfiya Bitiyeva
5. Hannah Prause
6. Scarlett Hollands
7. Jennifer Reece
8. Gabriela Linhartova
9. Asrun Osp Vilmundardottir
10. Stefana Sandu

Bikini

1. Valerya Fedorenko
2. Eszter Oczella
3. Elizaveta Dementeva
4. Zsofia Reka Molnar
5. Dorottya Zoe Toth
6. Stine Hansen
7. Tatiana Lanovenko
8. Gessica Brun
9. Claudia Clemente
10. Giuditta Taccani

Wellness

1. Leonida Ciobu
2. Carina Marques
3. Lexy Oliver
4. Dainora Dvarionaite
5. Natasha Novak
6. Aysegul Besli
7. Danai Tehodoropoulou
8. Klaudia Vanessza Csuri
9. Diana Carlomagno
10. Bianca Saller

Any athletes still on the outside looking in to the 2022 Olympia have until Nov. 20, 2022, when the IFBB will close qualification on a points basis. After that date, they will have to win a contest outright to stand on the stage in Las Vegas. With approximately one month before bodybuilding’s flagship competition, all the final pieces are being put into place.

Featured image: moriauphoto on Instagram

The post 2022 Romania Muscle Fest Pro Results — A Big Win for <strong>Behrooz Tabani Abar Ghani </strong> appeared first on Breaking Muscle.

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A glance at Blake Lehew’s resume will dictate that this athlete doesn’t shy away from competition. In over a decade-plus of pulling, pressing, and squatting massive weights on sanctioned lifting platforms, Lehew can boast 60 separate contest appearances to his name. If his latest work in training is any indication, his next moment in the spotlight could be quite memorable.

On Nov. 12, 2022, Lehew (82.5KG) posted an Instagram clip of himself capturing a raw 235-kilogram (518-pound) bench press. According to the caption of Lehew’s post, it’s a new personal record (PR). While unofficial, the training feat is also just 2.6 kilograms (5.7 pounds) from Maliek Derstine’s all-time raw World Record of 237.5 kilograms (523.6 pounds) in the 82.5-kilogram weight class. Lehew completed this feat without the help of any other equipment and performed the press while barefoot.

Lehew’s bench press work is connected to an upcoming powerlifting competition roughly three weeks from the time of his clip. The same can be said for a 395-kilogram (870.8-pound) raw deadlift PR approximately a week before. Note: According to Open Powerlifting, that pulling mark, if transferred over to an official contest, would surpass Lehew’s all-time World Record of 382.5 kilograms (843.2 pounds) in the 82.5-kilogram division. He achieved that figure at the 2022 United States Powerlifting Association (USPA) Hybrid Showdown 4.

At the time of this writing, without more specifics, it’s unclear what the competition is and precisely when it will take place. Lehew’s diverse competitive history within organizations like the USPA, the World Raw Powerlifting Federation (WRPF), USA Powerlifting (USAPL), and the International Powerlifting Federation (IPF) makes it possible he could lift under any of these umbrellas in early December 2022.

Regardless of where or when he competes, it seems likely Lehew will flourish. The 27-year-old has won five straight contests dating back to April 2021 and eight of 10 competitions since March 2019.

Here’s an overview of some of Lehew’s more notable recent competitive results:

Blake Lehew | Recent Competitive Career Results

Blake Lehew | All-Time Raw Competition Bests

• Squat — 305 kilograms (672.4 pounds)
• Bench Press — 227.5 kilograms (501.5 pounds)
• Deadlift — 382.5 kilograms (843.2 pounds) | 82.5KG All-Time Raw World Record
• Total — 910 kilograms (2006.2 pounds)

Lehew is slowly but surely building toward another potential exemplary performance. With a few more weeks of strength refinement on the horizon, the athlete could have his best in store when he competes next month.

Featured image: @deadliftingorangutan on Instagram

The post Powerlifter Blake Lehew (82.5KG) Scores a Massive 518-Pound Bench Press for a New Milestone appeared first on Breaking Muscle.

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After winning three contests in 2021 — the 2021 Europa Pro, the 2021 Arnold Classic UK, and the 2021 Yamamoto Pro — bodybuilder Nathan De Asha was on the cusp of consistent superstardom. Unfortunately for the International Federation of Bodybuilding and Fitness (IFBB) Pro League athlete, he will have to put any near-horizon competitive plans on a temporary hold.

On Nov. 7, 2022, De Asha posted a video to his Instagram revealing that he tore his right biceps tendon in July 2022. The athlete noted that he took appropriate time to recover and only started training again in late October 2022. As a result of this injury, the athlete will formally withdraw from the upcoming 2022 Mr. Olympia.

Editor’s Note: Graphic imagery and NSFW language in De Asha’s post.

De Asha’s latest biceps injury wasn’t his only unlucky stroke of fate in 2022. The bodybuilder noted that he previously tore his left biceps tendon in January 2022. That injury led the athlete to forgo defending his Arnold Classic UK title in March 2022. Even though he’s apparently healthy and training again — and still had his berth in the 2022 Olympia — a seemingly frustrated De Asha maintained it was unrealistic to expect him to compete in the mid-December contest on such a quick turnaround.

“… I’ve only started training for the past 14 days,” De Asha said. “As people see me a lot, I was a lot smaller a few weeks back trying to do, you know, a [expletive] three-week off-season to try to get to the Olympia. If we do it in three weeks, bro, and beat some of these [expletive] so-called top five from the show, then obviously they are a [expletive].”

In the same Instagram post, which can be scrolled through, De Asha clarified that it was a tough mindset to be on the mend at his usual gym pre and post-surgery to repair his biceps tendon (the precise date of his surgery was undisclosed). However, he appears to be fully recovered as he starts to look ahead to a fruitful return in 2023.

“Not many people at the gym knew what had gone on,” De Asha said. “The surgery happened a week later [after the tear]. The surgery happened on a Saturday. Before the surgery, I was out of the cast, walking around like a [expletive] T-Rex. If you guys noticed me, that’s why I had the operation … You can’t see it now, no imperfections there or nothing, but it happened.”

De Asha didn’t outline exactly when he expects to return to a stage in 2023. Though, if the athlete can return to a form that saw him capture three victories in the last instance he was at full capacity, he may return with a bang.

Featured image: nathandeasha2 on Instagram

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You might know the deadlift as a member of the “big three” powerlifting movements, along with the squat and bench press. As the least complex of the competition exercises, the deadlift typically allows lifters to move the heaviest weight. This hip-dominant pull from the floor is arguably the purest expression of lower body strength and total body loading capacity.

But deadlifts aren’t just for powerlifters. They provide opportunities for all lifters to improve their strength, resiliency, physique, and overall toughness. Read on for six lesser-known benefits of the deadlift. Also included is a no-nonsense deadlift demo, several common variations, helpful tips, and programming recommendations.

Deadlift Details

• Benefits of the Deadlift
• How to Deadlift
• Deadlift Variations
• Deadlift Form Tips
• How to Program the Deadlift

Six Benefits of the Deadlift

In case no one told you, if you’re not training to be a competitive powerlifter, you don’t have to deadlift. But, you probably should anyway. Here are six benefits of deadlifting even if you’re not planning to get onto a competition platform. 

Shoulder Stability

The ability to generate tension around your shoulders is essential for lifting and day-to-day endeavors. The deadlift is an under-appreciated method of training shoulder stability.

Performed properly, the deadlift requires “packed shoulders” — a state of muscular tension around the shoulders and upper back. In fact, many common deadlift cues, such as “squeeze your armpits,” “crush oranges,” and “bend the bar,” are intended to reinforce co-contraction of the muscles around the shoulders. These muscles include the lats, teres major, deltoids, rotator cuff, and others.

Because the force of muscular co-contraction is directed toward the shoulder’s “socket,” it counteracts dislocating forces, such those imposed by holding a barbell during the deadlift. (1) Ultimately, this muscle action is thought to shield structures of the shoulder from excessive stress and stain by maintaining or restoring mechanical congruency of the shoulder. (1) 

Training the shoulder muscles to effectively co-contract is not only important for lifting heavy weights — it may be related to better shoulder health. For example, increased co-contraction of the teres major and latissimus dorsi has been associated with improved shoulder pain and function among those with rotator cuff-related shoulder pain. (2) Due to its high potential for loading, the deadlift may be among the best exercises for training shoulder stability with heavy loads.

“Forced” Flexibility

Tight hamstrings are common. Fortunately, there’s a more efficient way to increase flexibility than spending your time stretching, and it involves eccentric training at long muscle lengths. (3) The deadlift provides the hamstrings with both stimuli. 

During the lowering (eccentric) phase of the deadlift, the hamstrings experience progressive lengthening across the hip while actively generating muscle tension. The greatest total tension in the hamstrings occurs toward the bottom of the movement, just before the plates reach the floor. These features impose a massive stimulus for improved hamstring flexibility. 

Substitute your classic “sit-and-reach” stretch with full range of motion deadlifts to reap flexibility and strength benefits. Not to mention, the deadlift is likely to stimulate appreciable hamstring size gains. The hamstrings are an underappreciated contributor to lower body aesthetics, which brings us to the next benefit. 

Nails Neglected Aesthetic Muscles

The deadlift is commonly thought of as a “shotgun” exercise. It hits many muscles, while isolating none. Closer analysis reveals the deadlift robustly trains multiple muscle groups more intensely than other common exercises. (4) Fortunately for aesthetics-oriented lifters — those who train to look like they lift — the deadlift excels at developing key areas of the physique.

When it comes to leg size, the quadriceps get most of the attention. They’re the most visible thigh muscle when the legs are viewed head-on, while the hamstrings are much more impressive when the legs are viewed from the side. Anyone can develop a decent set of quads with enough leg extensions, but well-developed hamstrings are truly earned. The deadlift is a great place to start.

A muscle modeling study showed that deadlifts train the hamstrings with greater force and across a greater range of motion than good mornings and split squats. (4) These features are likely to result in superior hamstrings hypertrophy. (5)(6)

The muscles of the forearm, which primarily act on the wrist and hand, are visible in a wider variety of settings than other “glamor muscles.” Well-developed forearm muscles project power and capability. Fortunately, the deadlift is a grip-intensive exercise. Regular high-intensity deadlift sessions are certain to thicken and sculpt your forearms to ultimately impress your fellow business-casual colleagues.

Teaches You To “Grind”

Barbell speed slows dramatically when you’re moving heavy weights and as you approach the end of high-effort sets. This is a normal and expected phenomenon. Barbell speed slows and, if the set is continued, failure ultimately occurs. However, the ability to “grind through” very slow repetitions, at bar speeds where others would fail or quit, is seen almost exclusively in experienced lifters. (7)  Grinding is a skill, and you can build it with the deadlift.

When approaching muscular failure or using one-repetition maximum loads, the deadlift is among the slowest barbell exercises. (8)(9) As a relatively low-complexity lift, the deadlift is ideally suited to training yourself to push through grinding reps while maintaining viable form.

Unlike exercises that place the lifter under the bar, like the squat or overhead press, the deadlift does not require a spotter. If you happen to lose form or push too far, you can simply set the bar back on the ground. 

Do not think of these hard deadlifts as “training for toughness” but rather as targeted skill training at the edge of your physical capacity — Keep bracing, keep tension, keep composure, and keep pulling. The skill of “grinding” will pay dividends during your next one-repetition maximum attempt and during any high-effort training sessions.

Bone Density

Like muscle, bone responds to mechanical stimulation — It gets stronger in response to loading. (10) Progressive bouts of loading promote the activity of osteoblasts, the “bone building” cells, resulting in a net increase in bone mineral density.

The deadlift places compressive loads through much of the spine and lower body. Because it can be incrementally loaded with gradually heavier weights, it is ideally suited to build bone mineral density.

Increased bone mineral density is likely to occur alongside muscular adaptations (i.e. strength and hypertrophy), so healthy lifters do not need a special protocol to reap this benefit. Just remember, bone requires progressive loading and adequate recovery. Gradual increases in deadlift weight and/or volume is needed to promote ongoing adaptation. Cycling between moderate and heavy loads (e.g. 67-95% of one-repetition maximum) and deadlifting on non-consecutive days are also recommended. (10)  

Betters Your Back

In some circles, deadlifts carry the erroneous reputation of being “bad for your back.” I struggled to recruit a sample of college students for a deadlift exercise study for this reason. Research from rehabilitation literature should prompt re-examination of the preconceived notions some hold about the deadlift. 

Evidence suggests that deadlifts may be beneficial for individuals suffering from low back pain. (11)(12) Deadlifts performed comparably to more traditional low back rehabilitation exercises (i.e. low load core exercises) for improving pain and function. (11) Moreover, individuals with higher baseline hip and trunk strength may experience greater benefits from deadlifts compared to those with lower baseline strength. (13)

Ask your doctor if deadlifting is right for you. All back injuries are unique — If you are currently injured, you should check with a qualified sports medicine provider to determine whether your specific injury is likely to benefit from deadlifts. For healthy lifters, this information should cast the deadlift in a new light. If deadlifts are shown to help to address low back pain, they might be good for our backs. 

How to Deadlift

To perform the conventional deadlift, you need a barbell and some plates. Incidental items, such as lifting straps, chalk, and a belt, are optional and may be used based on personal preferences and goals. Acceptable form, however, is non-negotiable.

• Place your feet under the bar at hip-width. The bar should be over the midfoot or arch of the foot. 
• Push your hips back allowing only a small amount of knee bend. Grasp the bar at shoulder-width using a double-overhand or over-under (“mixed”) grip. 
• Keep your elbows straight and your midsection braced as you lift your chest to pull the “slack” out of the bar. Create tension in your shoulders by squeezing your arms into your sides. 
• Keep the bar close to your body and drive your heels into the ground to stand up. 
• Once you achieve a fully upright position, reverse the movement to lower the bar to the floor. Push your hips back, allowing only slight knee bend. Once again, keep the bar close to your body. 

Deadlift Variations

The conventional deadlift, despite all its benefits, is not mandatory. If the conventional deadlift no longer serves your goals, or if it feels like you’re pulling a square peg out of a round hole, it’s time to consider one of these common deadlift variations.

Romanian Deadlift

Training to build bigger, stronger, or more resilient hamstrings? If so, go with the Romanian deadlift (RDL). This variation is characterized by less knee bend. The RDL tends to keep the hamstrings at longer muscle lengths — a feature associated with flexibility gains, as previously discussed, and likely superior muscle growth. (2)(14)

Briefly, the repetition begins from the top with the barbell held at shoulder-width in front of your thighs. Fix your knees in a slight bend and perform the repetition by moving exclusively from the hips. Flex forward, lowering the bar toward the ground until you achieve a strong sensation of stretch in the hamstrings, or cannot go any lower without overtly rounding your back. Return to standing. 

Trap Bar Deadlift  

The trap bar deadlift is performed with a unique barbell — a trap bar or “hex bar.” While the conventional deadlift is performed with the weight held slightly in front of the body, the trap bar deadlift allows the lifter to stand between weight plates.

To perform the trap bar deadlift, the lifter grasps the handles, which are located alongside the body and oriented front-to-back. These handles may sit higher than the weight plates, which ultimately reduces the overall range of motion. (9)

The body position and handle design of the trap bar deadlift typically allows lifters to handle more weight and demonstrate higher peak power outputs. (9)(15) These features may be desirable if your goal is developing maximum strength or sport performance.

Moreover, the trap bar deadlift tends to place more demand on the quadriceps than the conventional deadlift. (15) Therefore, the trap bar deadlift may be a good “one stop” exercise for lifters who do not have the time or inclination to hit additional quadriceps exercises, such as leg extensions or squats, along with deadlifts on “leg day.” 

Sumo Deadlift

Compared to the conventional deadlift, the sumo deadlift is performed with a wider stance and more hip external rotation. Rather than gripping the barbell outside of the knees, as in the conventional deadlift, grip is well-within the knees for sumo. These features change the relative contribution of lower body joints to the lift and may reduce demand on the low back. 

The sumo deadlift requires greater knee extensor (quadriceps) contribution than the conventional deadlift, while requiring similar hip extension contribution. (16) Also, note the sumo deadlift requires substantial hip mobility and strength in multiple planes. Therefore, it has been suggested for lifters who possess substantial hip mobility and adductor strength. (17)

However, lifters who wish to develop these attributes may also benefit from the sumo deadlift, provided they scale the lift to their current abilities. This might be accomplished by elevating the barbell on small blocks and/or reducing the weight and building up gradually. 

Deadlift Form Tips

The deadlift appears simple: Pick the bar up and lower it to the floor. But developing consistent and acceptable deadlift technique requires practice. Keep these simple tips in mind to flatten your deadlift learning curve and promote optimal performance. 

Methodically Reset Before Each Repetition

Often, a lifter demonstrates clean technique on the first repetition of a set and then, form deteriorates during subsequent repetitions. To prevent this, take a moment to reset  before each repetition. 

The process of setting your grip, generating tension in your shoulder muscles, wedging in, bracing, and lifting the “slack” out of the bar should be dutifully repeated before the first repetition and before each additional repetition. 

Don’t Fear the Mixed Grip

A “mixed grip” describes holding the barbell with an overhand grip with one hand and an underhand grip with the other. Although this grip typically allows lifters to handle more weight, some coaches dissuade mixed grip deadlifting for fear of biceps injury. Despite the possible risk, mixed grip deadlifts are extremely common in powerlifting competitions and in training. 

While very rare, biceps brachii tendon injuries can occur during lifting. The common mechanism is during eccentric phase of resisted elbow flexion. (18) However, distal biceps tendon tears have occurred during the deadlift, which suggests deadlifting as another distinct injury mechanism. (19)

Researchers scoured YouTube for distal biceps injuries during the deadlift and a team of sports medicine physicians analyzed the videos. The team found twenty-five unique videos of probable distal biceps ruptures, and twenty-four of these occurred on the underhand side of a mixed grip deadlift. (19)

As the saying goes, you “could” drown in a bowl of soup. You “could” also tear your biceps during a deadlift. Does the presence of risk mean we should avoid mixed grip deadlifts, and chunky chicken noodle, for the rest of our lives? 

Nearly all actions in lifting (and life) require risk/reward analysis. Resistance training is extremely unlikely to be injurious to healthy lifters. (18) Currently, little epidemiological evidence directly informs the risk of biceps injuries during deadlifts. But considering a dedicated research team was only able to find two dozen unique videos of mixed grip deadlift biceps injuries on YouTube, in an era where nearly all lifters film their lifts, suggests a very low rate of injury. 

If you want to move big weights, you could use a double overhand grip on the bar with lifting straps to avoid the mixed grip altogether, but you might miss out on some forearm- and grip-building benefits. Regardless of your grip choice, using appropriate weight, gradually progressing, and ensuring controlled lifting technique are likely to reduce risk. And, let’s face it, these are things you should be doing anyway. 

Programming the Deadlift

Getting the most out of your training requires attention to programming. Work toward your primary training goal while reaping bonus benefits of the deadlift with these programming parameters:

• For Strength: Prioritize heavy working sets of two to six repetitions at 85% or greater of one-repetition maximum. 
• For Muscle Gain: Prioritize high-effort sets taken within three or four repetitions of failure. Although a wide range of repetitions and loads are effective for hypertrophy, moderate loads and set volumes are practical. (20) Prioritize sets of six to 14 reps using between 65-85% of one-repetition maximum. 
• For Core and Lower Body Muscular Endurance: Albeit physically taxing, use 65% of one-repetition maximum or less, and aim for 15 or more repetitions per set.

Keep in mind the deadlift is a systemically-demanding lift. In most cases, it should be your primary lift of the session and completed toward the beginning of your workout. To organize and optimize your training, consider a workout split with intermittent deloads. 

Deadlifts Done Purposefully

The deadlift is a classic barbell exercise with applications beyond the sport of powerlifting. From flexibility to physique development, the ancillary benefits of this classic lift support the role of the deadlift in nearly every lifter’s routine. 

References

1. Veeger, H. E. J., & Van Der Helm, F. C. T. (2007). Shoulder function: the perfect compromise between mobility and stability. Journal of Biomechanics, 40(10), 2119-2129.
2. Overbeek, C. L., et al. (2018). Increased co-contraction of arm adductors is associated with a favorable course in subacromial pain syndrome. Journal of Shoulder and Elbow Surgery, 27(11), 1925-1931.
3. O’Sullivan, K., McAuliffe, S., & DeBurca, N. (2012). The effects of eccentric training on lower limb flexibility: a systematic review. British Journal of Sports Medicine, 46(12), 838-845.
4. Schellenberg, F., Taylor, W. R., & Lorenzetti, S. (2017). Towards evidence based strength training: a comparison of muscle forces during deadlifts, good mornings and split squats. BMC Sports Science, Medicine and Rehabilitation, 9(1), 1-10.
5. Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Medicine, 8, 2050312120901559.
6. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology. 126, 30-43.
7. Zourdos, M. C., et al. (2016). Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve. The Journal of Strength & Conditioning Research, 30(1), 267-275.
8. Lake, J., et al. (2017). Comparison of different minimal velocity thresholds to establish deadlift one repetition maximum. Sports, 5(3), 70.
9. Lockie, R. G., et al. (2018). The 1 repetition maximum mechanics of a high-handle hexagonal bar deadlift compared with a conventional deadlift as measured by a linear position transducer. The Journal of Strength & Conditioning Research, 32(1), 150-161.
10. Almstedt, H. C., et al. (2011). Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. The Journal of Strength & Conditioning Research, 25(4), 1098-1103.
11. Aasa, B., et al. (2015). Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 45(2), 77-85.
12. Welch, N., et al. (2015). The effects of a free-weight-based resistance training intervention on pain, squat biomechanics and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport & Exercise Medicine, 1(1), e000050.
13. Berglund, L., et al. (2015). Which patients with low back pain benefit from deadlift training?. The Journal of Strength & Conditioning Research, 29(7), 1803-1811.
14. Maeo, S., et al. (2021). Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Medicine and science in sports and exercise, 53(4), 825. 
15. Swinton, P. A., et al. (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength & Conditioning Research, 25(7), 2000-2009.
16. Belcher, D. (2017). The sumo deadlift. Strength & Conditioning Journal, 39(4), 97-104.
17. Hales, M. (2010). Improving the deadlift: Understanding biomechanical constraints and physiological adaptations to resistance exercise. Strength & Conditioning Journal, 32(4), 44-51.
18. Golshani, K., et al. (2018). Upper extremity weightlifting injuries: Diagnosis and management. Journal of Orthopaedics, 15(1), 24-27.
19. Kapicioglu, M., et al. (2021). The role of deadlifts in distal biceps brachii tendon ruptures: An alternative mechanism described with YouTube videos. Orthopaedic Journal of Sports Medicine, 9(3), 2325967121991811.
20. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.

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After James Hollingshead finished in 12th place during the 2021 Mr. Olympia — his Olympia debut — it might be fair to say the bodybuilder has been on the warpath. On a competitive level, 2022 has been quite productive for the athlete.

In September, Hollingshead came in third place at the 2022 Arnold Classic UK. He followed that performance with a win in the 2022 Tsunami Cup Pro, earning his second-ever berth in the Olympia. As he starts counting down the days toward the next big moment of his career, Hollingshead decided to have some fun commemorating the latest release in one of his favorite video game series.

On Nov. 5, 2022, Hollingshead posted a video to his YouTube channel where he cosplayed the powerful main character of the God of War series, Kratos. Hollingshead’s costume was part of a visit to the MCM Comic Con that took place on Oct. 28-30, 2022, in London, England. The latest edition in the series, God of War Ragnarök, was released on Nov. 9, 2022, for the PlayStation 4 and PlayStation 5.

Given that Kratos is a living, breathing tank of a fictional Greek (and Norse) god within the game’s lore, it’s only fitting an athlete like Hollingshead — with the requisite strength and power — could be his spitting image.

According to NPC News Online, Hollingshead has been a member of the International Federation of Bodybuilding and Fitness (IFBB) Pro League since 2018. In his Pro debut during the 2018 Tampa Pro, while competing in his usual Men’s Open division, a rookie Hollingshead came in 16th place. Ever since that fateful contest, the bodybuilder has seemingly only improved.

In 2019, Hollingshead tackled a gauntlet of competitions throughout the calendar year. He notched two top-five finishes while notably taking home a third-place result in the 2019 Bigman Weekend Pro. In 2020, Hollingshead won his first two IFBB Pro League contests — the 2020 British Grand Prix and the 2020 Europa Pro Championships. Eventually, Hollingshead reached a new peak with his first-ever appearance at the 2021 Mr. Olympia and the noted 12th-place finish.

After that Olympia debut, Hollingshead’s sterling results at the latest Arnold Classic UK and Tsunami Pro likely would not have been possible without his steadfast commitment to training. The athlete isn’t necessarily distinctive from his peers in sharing regular updates about his progress in the gym, but feats like a 340-kilogram (749.6-pound) squat triple and a 300-kilogram (661.4-pound) squat for nine reps in May 2022 remain eye-opening. They might even portend a terrific performance in Hollingshead’s second go-round at the Olympia.

Amongst a loaded slate of competitors like two-time reigning Olympia champ Mamdouh “Big Ramy” Elssbiay and the titanic Nick Walker, Hollingshead might get lost in the shuffle of so many Olympia contenders this December. With a deeper look, it would likely be a mistake to dismiss an athlete who can successfully recreate the physique and mannerisms of a fictional god.

The 2022 Mr. Olympia will take place on Dec. 16-18, 2022, in Las Vegas, NV.

Featured image: @hollingshead89 on Instagram

The post Bodybuilder James Hollingshead Cosplays as Kratos, Has a Physique Fit for a “God of War” appeared first on Breaking Muscle.