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After conquering his division at the 2021 Olympia, 212 Mr. O Derek Lunsford has shifted his focus to a bigger (literally) goal. On the weekend of Dec. 16, Lunsford will travel to Las Vegas, NV, and compete in the Men’s Open division for the Mr. Olympia title — which is considered the ultimate achievement in bodybuilding.
The American bodybuilder is already considered big for his previous division. Still, he’ll have to size up to ensure he isn’t dwarfed by the likes of 2020-21 Mr. Olympia Mamdouh “Big Ramy” Elssbiay, who weighed nearly 340 pounds in his offseason.
Throughout his prep, Lunsford has been sharing highlights of his training. On Nov. 7, 2022, the Indiana native posted a video of himself training shoulders on his YouTube channel. The day the video was filmed wasn’t shared, but it can be seen in its entirety below.
During the offseason — which, for IFBB Pro League bodybuilders of the highest level, runs from the end of the Olympia until 16 weeks prior — rumors began circulating that Lunsford would opt-in to the Mr. Olympia if given the chance.
And then, in September 2022, Mr. Olympia and Lunsford announced on Instagram that he would receive an invite for the show. Another former 212 Olympia, Shaun Clarida (2020), is qualified for the Men’s Open division at the 2022 Olympia. Though, it’s not yet confirmed which division he’ll be competing in.
If Lunsford won the 2022 Mr. Olympia, he’d be the first man to win two Olympia titles in two different divisions.
Lunsford’s Shoulder Workout
Here’s Lunsford’s workout in full, followed by a breakdown of each movement he used.
Lunsford’s first exercise was the seated lateral raise machine to target the side delts. After his first set, he mentioned taking a few sets to get warmed up.
“It takes me several sets to get my muscles livened up.”
Only two of his sets were shown in its entirety, and he performed 12 reps in one and 12 plus forced reps in another. He was seen using the machine for five sets. After the fourth and fifth sets, he could be seen hitting poses to analyze his progress.
Dumbbell Lateral Raise
The second exercise was another lateral raise, but this time with dumbbells. The current, but not defending, Olympia 212 winner is focusing on width with these exercises. He opted to use the seated version to enforce proper form and use less weight. In between sets of 10-12 reps, he could be seen talking to another Olympia 212 winner — 2019 champion Kamal Elgargni.
For his third set, Lunsford started seated, then stood up to get a few extra reps without having to lower the weight.
Smith Machine Shoulder Press
The third movement for this session was the Smith machine shoulder press, which emphasizes the front delts. He started with one 45-pound plate on each side of the bar, then two, then three plates per side for two sets. Lunsford explained why he stuck with the same weight for the last two sets.
“I don’t feel like I need to set any PR’s…Today, I don’t feel like that’s necessary or even a good idea to be honest.”
Dumbbell Front Raise
Lunsford then performed another front delt movement. He did dumbbell front raises by bringing both dumbbells up and in front of him simultaneously. He kept the range of motion to shoulder level to focus on the shoulders instead of the traps. He explained that his motion helped target the upper chest as well.
He changed his motion on the third set to mimic a “Y” formation to focus on the delts a little differently.
Rear Delt Work
Lunsford and his training partner stayed in the same place for the next exercise, but they changed the focus to the rear delts.
After three sets of that exercise, they changed to the reverse pec-deck machine, where they performed three sets as well. Lunsford had only planned on doing two movements for the rear delts, but he chose to add face pulls to make it three exercises for that area.
Biceps
The 2017 NPC USA champion added biceps to the agenda on this day, and he chose cable curls to work with. He hit additional poses in between his three sets. This was the conclusion of the training session.
Lunsford will be looking to dethrone defending Mr. Olympia Mamdouh “Big Ramy” Elssbiay to become the 17th man to win bodybuilding’s biggest title in December. If he wins, he will be the first man to win the Olympia in two different divisions. If you want to try a similar version of Lunsford’s workout, you can follow the sample routine above. Olympia qualification not guaranteed.
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Few people in the early 2000s were more known in the fitness industry than Ronnie Coleman, an eight-time Mr. Olympia winner who is considered one of the strongest bodybuilders ever. So it makes sense that Coleman would partner up with powerlifter and bodybuilder Larry “Wheels” Williams, who has amassed an online following for his ability to crank out personal record after personal record. Two generations of strength sports greatness collided when Coleman and W trained legs with the multi-time world record holder in powerlifting.
It’s not clear when the workout actually occurred, but Coleman was in Dubai, UAE, for an expo appearance when he trained with Wheels in Binous Gym. The workout was captured on video and shared on Coleman’s YouTube channel, which you can see below.
Coleman served more as a coach for Wheels during this particular session, with Wheels looking to replicate a version of one of Coleman’s most legendary workouts. In 2003, Coleman squatted 362.8 kilograms (800 pounds) for a double in a squat suit and then leg-pressed 1,043 kilograms (2,300 pounds) for eight reps.
The Workout
Wheels started with the Safety Squat Bar for his squats, and he worked his way up to a reported 272 kilograms (600 pounds), which he got for 14 reps.
“That was real good,” Coleman said in the video above. Wheels retorted with a line he likely wanted to say in front of Coleman for years.
“Still warming up. Nothing but a peanut.”
The duo moved to the leg press next. Coleman had been recovering from numerous surgeries since his retirement, but he felt good enough to perform at least one set with Wheels.
Eventually, Wheels would work up to a set of 535 kilograms (1,180 pounds). The entire set wasn’t shown on camera, but Coleman was seen looking on approvingly at the end.
At one point in the video, Wheels and Coleman discussed his training and ability to do full splits when he competed. The famous videos of his squats and leg presses were in the same workout leading up to the 2003 Mr. Olympia, where Coleman won his sixth of eight titles. The workout was a part of his DVD, The Cost of Redemption. Coleman said he opted to do the heavy leg presses after shortchanging himself on the squats.
“I had about six in me. So, I was like, ‘I’m gonna make up for it.’”
At the end of the video, Coleman used one of his canes to “knight” Wheels as the new “strongest bodybuilder in the world.” Wheels shared that moment on Instagram.
There is no word as of this writing if or when Wheels will step on a bodybuilding stage again. If that doesn’t happen, that moment will likely be a career highlight for him.
As for Coleman, he’s been undergoing stem cell treatments in recent months, and reports to be training and in better health as well as less pain than he had been for the last several years.
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Complexes, also known as combination lifts, consist of two or more exercises performed with the same free weight in a non-stop, continuous fashion. While this method may initially appear similar to low-intensity circuit training commonplace in machine-laden rec centers, true complexes are quite the opposite.
Romanian weightlifting coach Istvan Javorek popularized complexes in the 1970s to enhance athletes’ training intensity, increase workout efficiency, and eliminate the monotony of traditional “exercise, rest, exercise, rest” barbell training. (1)
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Complexes are unique because they simultaneously train the muscular, cardiovascular, and neurological systems. They challenge your muscles, heart, lungs, and coordination. Learn classic barbell complexes along with creative complexes using dumbbells, kettlebells, and sandbags, then put them to work to ignite new gains.
A complex strings together multiple exercises without rest. Unlike circuit training and some types of supersets, complexes must be performed with the same piece of equipment because the transition from one exercise to the next must occur smoothly and without pause.
Complexes commonly involve the Olympic weightlifting movements (i.e. clean & jerk, snatch) and their derivatives such as pulls and front squats. (2) Many coaches falsely believe complexes “must” consist of a power clean to get the barbell off the ground, followed by one or two additional exercises, such as a press and then an overhead squat. (3)
In reality, complexes can be performed using a wide variety of exercises and implements.
According to Javorek, the number of possible complexes is “unlimited, depending on a coach’s knowledge and creativity, the availability of equipment, and the goals of the coach and athletes.” (3)
Classic Barbell Complexes
Performing complexes with a series of exercises using a single barbell may be the most common way to implement this training method. Here are two complexes that are relatively well-known in the weightlifting world.
Javorek Complex 1
Coach Javorek’s “Complex 1” incorporates Olympic weightlifting assistance exercises that build full-body power, coordination, and conditioning. Complex 1 includes the upright row, high pull snatch, squat push press, good morning, bent-over row, and high pull snatch (again). (1)(3) Javorek advocated ending the complex with a dynamic movement, hence the repeat performance of the high pull snatch. (3)
One cycle of Complex 1 consists of 6 repetitions per exercise. Note that Coach Javorek also promoted “Complex 2,” which consists of the same exercises performed for three repetitions each. (1)(3)
Upright Row
How to Do it: Stand with your feet hip-width apart. Hold the barbell at mid-thigh position with an overhand grip. Push with your legs toward the ceiling, rising onto the balls of your feet. Carry that momentum into a shrug and vertical row, drawing your elbows up and out. Control the negative.
Sets and Reps: 4-5 x 6
Rest time: No rest before moving to the next exercise.
High Pull Snatch
How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path. On the last rep of the set, carefully “land” the bar across your upper traps instead of the floor, so you’re in position to begin the next movement.
Sets and Reps: 4-5 x 6
Rest time: No rest before moving to the next exercise.
Squat Push Press
How to Do it: Using a shoulder-width stance, begin with the barbell racked on your upper traps. Drop into a full back squat. Immediately drive back to standing, using the momentum to assist with an overhead press. Control the negative back to the racked position on your traps. Repeat the entire “squat and press” combination for each repetition.
Sets and Reps: 4-5 x 6
Rest time: No rest before moving to the next exercise.
Good Morning
How to Do it: Keep the same stance and hold the barbell behind your head on your upper traps. Allow your weight to shift to your heels as you bend forward by hinging or flexing at the hips. Maintain an arched spine and slightly bent legs throughout. Reverse the movement, driving your hips forward, and return to standing. On the last rep of the set, “squat and press” to pop the bar barely over your head and bring the bar to waist-height under control.
Sets and Reps: 4-5 x 6
Rest time: No rest before moving to the next exercise.
Bent-Over Row
How to Do it: Begin in a shoulder-width stance with the barbell held in front of your body in an overhand grip. Hinge forward and allow the barbell to hang below your chest. Depending on your flexibility and limb length, the bar may or may not touch the floor. Row by pulling your elbows up and out as you squeeze your shoulder blades together. Control the bar as you allow it to return to the stretched position.
Sets and Reps: 4-5 x 6
Rest time: No rest before moving to the next exercise.
High Pull Snatch
How to Do it: Using the same stance and grip as the previous exercise, begin with the barbell on the floor above the front of your feet. Keeping your back tight, pull the bar from the floor by extending knees, ankles, and hips. As the bar passes mid-thigh, aggressively shrug your shoulders. Allow your arms to carry the momentum to the overhead position while keeping the bar close to the body. Receive the bar overhead with elbows straight. Reverse the motion and control the negative in the same bar path.
Sets and Reps: 4-5 x 6
Rest time: Rest one to three minutes before repeating the first exercise.
Bear Complex
Popularized by CrossFit in the 2000s, the Bear complex builds full-body strength, power, and conditioning with one barbell and just few bumper plates.
“The Bear” consists of the power clean, front squat, overhead press, back squat, and another dose of the overhead press.
Power Clean
How to Do it: Stand with your feet hip-width apart. Hold the barbell at knee-height (the “hang position”) with a shoulder-width overhand grip. Push with your legs as you guide the bar toward your hips. Once the bar reaches mid-thigh, rapidly shrug and pull the bar up. Drop under the bar and shoot your elbows forward to receive the bar on the fronts of your shoulders in the “front rack” position.
Sets and Reps: 5 x 5-7
Rest time: No rest before moving to the next exercise.
Front Squat
How to Do it: Maintain the front rack position with the bar resting across the fronts of your shoulders. Adjust your grip to comfortably maintain control of the bar. Squat down while keeping your torso upright and your elbows aimed forward. After descending as far as your mobility will allow, stand up forcefully.
Sets and Reps: 5 x 5-7
Rest time: No rest before moving to the next exercise.
Overhead Press
How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press. On the last rep of each set, carefully guide the bar to rest across your traps and the backs of your shoulders.
Sets and Reps: 5 x 5-7
Rest time: No rest before moving to the next exercise.
Back Squat
How to Do it: Secure the barbell across your upper back. Ensure your feet are approximately shoulder-width apart. Squat down as far as your mobility allows. Return to standing. On the last rep of each set, drive the weight overhead with a press and carefully lower it to the front of your shoulders.
Sets and Reps: 5 x 5-7
Rest time: No rest before moving to the next exercise.
Overhead Press
How to Do it: Standing with the bar in the front rack position, perform a slight countermovement or mini-squat and immediately drive upward to push the bar toward the ceiling. Lock your arms overhead before lowering the weight to shoulder-level. Repeat the mini-squat prior to each press.
Sets and Reps: 5 x 5-7
Rest time: Rest up to five minutes before repeating the first exercise.
Complexes with Kettlebells, Dumbbells, and Sandbags
Who says complexes need be limited to barbells? People who don’t understand complexes. That’s who. Dumbbells, kettlebells, and even sandbags are great tools for complexes.
These alternative implements build brute strength, total-body coordination, and unrelenting conditioning. Give these complexes a try when you need a break from traditional barbell training or when you’re working with limited equipment.
Javorek Dumbbell Complex 1
Coach Javorek programmed dumbbell complexes using two dumbbells, although a single dumbbell is a viable option provided you repeat the complex on the other side after performing all exercises on the first side. (3)
Complex 1 with dumbbells is similar to Javorek’s barbell Complex 1. Aside from the obvious use of dumbbells instead of a barbell, the dumbbell version eliminates the good morning. It consists of the dumbbell upright row, dumbbell snatch, dumbbell squat push press, bent-over dumbbell row, and a repeat of the dumbbell snatch.
Dumbbell Upright Row
How to Do it: Begin bent slightly forward at the hips with the dumbbells hanging at knee-height. Forcefully extend your hips, knees, and ankles and transfer the momentum into a vertical pull of the dumbbells. In the top position, your elbows should be near shoulder-height and the weights should be near chest-level. Control the negative (lowering phase) to the starting position.
Sets and Reps: 3-6 x 6
Rest time: No rest before moving to the next exercise.
Dumbbell Snatch
How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height. On the last rep of the set, lower the weights only to shoulder-level.
Sets and Reps: 3-6 x 6
Rest time: No rest before moving to the next exercise.
Dumbbell Squat Push Press
How to Do it: Start in a shoulder-width stance with the dumbbells on the tops of your shoulders. Drop into a full squat, then immediately drive back to standing. Use the momentum to propel the dumbbells into the overhead lockout position. Lower the weight to shoulder-level and repeat. One the last rep of the set, bring the dumbbells to waist-height with straight arms.
Sets and Reps: 3-6 x 6
Rest time: No rest before moving to the next exercise.
Dumbbell Bent-Over Row
How to Do it: Bend forward at your hips with a slight bend in your knees. Allow the dumbbells to hang from your straight arms, slightly in front of your knees. Row the dumbbells up and out by pulling the elbows out in line with your shoulders. Return to the stretched position under control. After the last rep of the set, stand upright with the weights in front of you.
Sets and Reps: 3-6 x 6
Rest time: No rest before moving to the next exercise.
Dumbbell Snatch
How to Do it: Start in a hip-width stance with the dumbbells hanging in front of your knees with your palms facing your body. Powerfully drive through your legs and carry the momentum through the dumbbells. Draw the dumbbells along the front of your body and receive them overhead with your arms straight. Control the negative and return the weights to knee-height.
Sets and Reps: 3-6 x 6
Rest time: Rest one to three minutes before repeating the first exercise.
Kettlebell Complex
This kettlebell complex is performed with two kettlebells and uses a descending repetition scheme. Repetitions are reduced with each successive exercise, allowing you to maintain intensity as fatigue accumulates.
The exercises in this complex are the double kettlebell swing, kettlebell front squat, and kettlebell push press. If you’re only using a single kettlebell, perform the same series while holding the kettlebell with both hands for each exercise.
Double Kettlebell Swing
How to Do it: Start in a wide stance (one-and-a-half times your shoulder-width) holding the kettlebells in front of your body. Brace your midsection muscles and “hike” both kettlebells back between your legs as you “break” or flex at the hips. Your forearms should contact your inner thighs. Explosively extend your hips, projecting your arms and the kettlebells forward. Allow the momentum from your hip drive to carry the kettlebells. Allow the downward motion of the kettlebells to dictate the timing of the next repetition — at the last moment, break at the hips again and repeat the swing. On the last repetition, bring the weights to shoulder-level using a “cheat curl” or power clean-motion.
Sets and Reps: 12 x 8
Rest time: No rest before moving to the next exercise.
Kettlebell Front Squat
How to Do it: Bring your stance in to shoulder-width, with the kettlebells “racked” atop your upper chest region and your palms facing down. Keep your elbows pointed up and out as you drop into a squat with an upright torso. Return to standing.
Sets and Reps: 12 x 6
Rest time: No rest before moving to the next exercise.
Kettlebell Push Press
How to Do it: Maintain a shoulder-width stance and keep the kettlebells “racked” near your upper chest. Perform a rapid quarter-squat and quickly drive back to standing. Use the momentum from your leg drive to push the kettlebells overhead. Lower the weights to shoulder-level under control and repeat.
Sets and Reps: 12 x 4
Rest time: Rest approximately the same amount of time the entire three-exercise cycle took to complete, for a 1:1 work-to-rest ratio.
Sandbag Complex
Sandbags are an unstable and downright awkward training implement — and that’s what makes them fun for complexes. Whether you shell out money for a professionally made, loadable sandbag or use a homemade version with a duffel bag and some play sand from the hardware store, sandbag workouts always end up more challenging than you expect.
This sandbag complex includes the sandbag clean, sandbag front squat, and sandbag reverse lunge.
Sandbag Clean
How to Do it: Start with your feet at hip-width with the sandbag on the ground in front of you. Grab the sandbag at the corners or, if available, hold the handles on the long side of the bag. Extend your hips, knees, and ankles to accelerate the bag upwards while keeping the sandbag close to your body. Drop under the bag, shoot your elbows forward, and “catch” the sandbag in the front rack position across the front of your shoulders. Stand fully upright before returning the bag to the ground. On the last rep of the set, hold the bag in position and don’t place it on the ground.
Sets and Reps: 4-6 x 3
Rest time: No rest before moving to the next exercise.
Sandbag Front Squat
How to Do it: Stand upright with the sandbag racked across the fronts of your shoulders. Drop into a squat while keeping your elbows high and your back straight. Drive back to standing. Repeat for repetitions.
Sets and Reps: 4-6 x 5
Rest time: No rest before moving to the next exercise.
Sandbag Reverse Lunge
How to Do it: Stand upright with the sandbag in the front rack position across your shoulders. Take a large step backwards with one leg and lower your back knee toward the ground. Return to the starting position with your feet together and repeat using the other leg. Alternate legs with each repetition.
Sets and Reps: 4-6 x 5 per leg
Rest time: Rest one to three minutes before repeating the first exercise.
Benefits of Using Complexes
Now that you’ve seen a couple of classic complexes, consider the training effects of this style training. Complexes provide varied, high volume, metabolically demanding training. Because you never put down the weight, some muscles tend to be trained throughout the entire complex.
These typically include the forearm (“grip”) muscles and postural muscles of your spine. Complexes thereby enable lifters to improve local muscle endurance in areas that commonly limit performance.
Modern complexes stem from Olympic weightlifting, a sport of quick lifts — the clean & jerk and the snatch. Therefore, each repetition in the complex should be performed with maximum intent for velocity. This promotes high power outputs and speed-strength training adaptations.
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Complexes are essentially high-volume sets divided into shorter sets, or clusters, of each exercise. These clusters are linked together without pause. Breaking longer sets into shorter clusters is known to promote power and performance. (4)
While you are certainly not “resting” between clusters of each exercise during a complex, many muscles get relative rest. For example, during Complex 1, your shoulders get a break during the good morning and your legs get a bit of break during the bent-over rows. This feature allows power output to be preserved throughout high-volume workouts.
Although complexes are great for training muscular strength and power, don’t fail to appreciate their cardiovascular training demands. By minimizing rest, complexes pack plenty of productive training in short periods of time. Complexes ultimately train multiple energy systems. The quick-energy phosphagen and anaerobic glycolysis systems are trained during initial repetitions of ballistic exercises, and the all-important aerobic system is trained in the latter repetitions and throughout recovery between complexes.
Complexes are also useful for reenforcing exercise technique. Exercise derivatives, often representing key components of a more complex lift such as the clean & jerk or snatch, can be linked together in a complex to enhance learning. (5) In addition to the technical demands of each exercise, the athlete is tasked with seamlessly transitioning from one exercise to the next. These fluid transitions build new coordination and enhance motor control.
Toward the end of the complex, the athlete must continue to demonstrate crisp technique despite growing fatigue. This is a common demand of many sports. As such, complexes are thought to promote sport performance and injury prevention. (2)(6)(7)(8)
Who Should Perform Workout Complexes?
While complexes were originally used for competitive strength sport athletes, they’re not only for advanced lifters. When properly programmed with the right exercises and training volume, many lifters can incorporate complexes into their training program.
Complexes as Warm-Ups
No matter what your workout holds, a complex can serve as an invigorating and effective warm-up. Use a light weight (or even an empty barbell). Perform two sets of a complex near the beginning of your session. (3) Any complex can raise your body temperature, but the best warm-ups are specific to the ensuing workout. (2)
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Attempt to use complexes with movement patterns similar to the demands, goals, and exercises of the session’s workout. A complex comprised of lower body movements before a big leg workout, for example, or dumbbell Complex 1 before a back or shoulder workout.
Complexes for Weightlifting Prep and Motor Learning
If a complex includes movements complimentary to the primary lift of the workout, the complex can serve as specific movement prep. (2) By combining exercise variations and assistance exercises in a complex, you reinforce positions and movement patterns required for your primary lift of the day.
For example, a complex consisting of a Romanian deadlift (RDL), jump shrug, and hang clean is excellent movement prep for the higher complexity clean exercise. The complex re-enforces key technical aspects of the clean in simpler forms via a learning strategy called “chunking.” (9)
The complex serves to activate and mobilize muscles like the hamstrings and potentiate the triple extension movement pattern used in the clean. Altogether, these features are expected to enhance subsequent exercise performance.
Complexes for Sports Performance, Post-Rehabilitation Training, and Injury Prevention
Because complexes may be progressively intensified by manipulating the weight, volume, rest intervals, and complexity of the exercises, they are wonderful tools for training for the physiological demands of sport.
Complexes are commonly used to recondition previously injured athletes for the demands of sports. (7)(8) Although it is best to work with your sports medicine provider for individualized recommendations, post-rehabilitation complexes typically involve progressive intensities and volumes. A common post-rehabilitation recommendation is to begin with a weight of 10-15% of your body weight for Javorek Complex 1 and progress to 35% of body weight over the course of a month. (7)(8)
Developing strength, power, and coordination via complexes may minimize the risk of athletic injury, but consistent and progressive programming is absolutely essential. Complexes are typically performed three times per week and progressed by gradually adding weight or gradually adding cycles to the complex. (3)(7)(8)
Complexes for Conditioning
Due to their high volume nature, complexes are an effective form of metabolic conditioning. Choose a complex using barbells, kettlebells, dumbbells, or even a landmine unit for an effective general physical preparedness (GPP) and cardiovascular training stimulus.
Here’s an example of conditioning complex requiring only a single dumbbell. Perform four repetitions per movement:
Dumbbell Snatches
Dumbbell Reverse Lunge
Dumbbell Push Press
Overhead Squat
Repeat immediately with the dumbbell in the other hand and that’s one cycle of the complex. Rest 90 seconds after the second side. Perform three to five cycles with each arm.
Programming Recommendations for Workout Complexes
While complexes can deliver a variety of benefits, some programming goals will ensure an efficient training session with maximal intensity and recovery.
Anchor Intensity on the Most Challenging Movement
When stringing together a chain of exercises, you’re only as strong as your weakest movement. Therefore, the weakest movement must dictate the weight used for any complex.
For example, Coach Javorek programs the weight used for Complexes 1 and 2 on the upright row, because it is more challenging than the other movements (high pull snatch, push press, good morning, or bent-over row). (6) Start by identifying the weakest link in the complex, then program your working weight according to your goal.
Program According to Your Primary Training Goal
From movement prep to performance training, complexes can be effective for a wide variety of goals. The parameters of your programing (exercise selection, intensity, volume, and rest intervals) should reflect the primary purpose of your complex.
For power and strength training, most of your complexes should be performed with moderate weights. Perform all repetitions with maximum intent for movement velocity. (10) Repetitions for each exercise within the complex should be kept relatively low. Clusters of two to five repetitions are effective for building strength and power. (4)
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Ensure your reps stay quick and crisp throughout the complex, as greater velocity loss may result in diminished power adaptations. (11) If your final reps of each exercise are losing speed, reduce the weight and/or repetitions.
For conditioning, consider the rest intervals between complexes. To prioritize aerobic training adaptations, use shorter rest intervals (e.g. one minute). Recognize that short rest intervals will also necessitate lighter weights and/or lower repetition volumes. To prioritize adaptations in the phosphagen and glycolytic energy systems, allow longer rest between complexes (e.g. 90 seconds to five minutes).
For coordination and motor learning, light loads are initially recommended. Moderate-to-high repetition volume (e.g. eight to 12 repetitions per exercise) may be most effective, provided the technique does not break down due to fatigue. (9)
Complexes, Simplified
Complexes are one of the most invigorating training methods. They’re also incredibly versatile, facilitating the development of strength, power, coordination, conditioning, and resiliency. Although traditional complexes are performed exclusively with barbells, you should feel empowered to use equipment of your choice, including, but not limited to dumbbells, kettlebells, landmines, medicine balls, and sandbags.
References
Javorek, I. (1988). Exercise techniques: General conditioning with complex I and II. Strength & Conditioning Journal, 10(1), 34-37.
Judge, L. W. (2008). Core Training for Superior Sports Preparation. Journal of Coaching Education, 1(2), 38-63.
Javorek, I. S. (1998). The benefits of combination lifts. Strength & Conditioning Journal, 20(3), 53-57.
Moreno, S. D. et al. (2014). Effect of cluster sets on plyometric jump power. The Journal of Strength & Conditioning Research, 28(9), 2424-2428.
Duba, J., Kraemer W.J., & Gerard Martin, M. A. (2007). A 6-step progression model for teaching the hang power clean. Strength and Conditioning Journal, 29(5), 26.
Javorek, I. (1990). All-sports conditioning: Six-week training program. Strength & Conditioning Journal, 12(4), 62-69.
Panariello, R. A., Stump, T. J., & Cordasco, F. A. (2017). The lower extremity athlete: postrehabilitation performance and injury prevention training. Operative Techniques in Sports Medicine, 25(3), 231-240.
Lorenz, D., & Maddalone, D. (2017). Postrehabilitation performance enhancement training and injury prevention in the upper extremity. Operative Techniques in Sports Medicine, 25(3), 220-230.
Morris, S. J., et al. (2020). Taking a long-term approach to the development of weightlifting ability in young athletes. Strength & Conditioning Journal, 42(6), 71-90.
Behm, D. G., & Sale, D. G. (1993). Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology, 74(1), 359-368.
Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.
“My husband died 2 years ago in a tragic accident. While I was on leave my school gave away my teaching position. I had some big choices to make. I decided to start my own real estate development business. It is going so well. Many people thought I was crazy for starting a new career at age 48. But I’m living proof it’s never too late!”
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An artist in the music industry doesn’t need to be strong and fit, per se. They’ve got their talents as writers, they’ve got the golden pipes as rhymers and singers, and everything else is superfluous. With that said, there are exceptions. For example, there’s famous rapper Clifford Smith Jr., or “Method Man.” Such a commitment to health, even with an all-time career as a recording artist, doesn’t appear to be lost on him.
On Nov. 2, 2022, Smith Jr. shared an Instagram video of himself capturing a 227.3-kilogram (500-pound) deadlift from a conventional stance during a training session. Based on previous social media posts, the milestone is a personal record (PR). The man known for his rapping, songwriting, and recent acting roles accomplished the feat in his socks while wearing a lifting belt and utilizing lifting straps.
Lifting massive amounts of weight — or staying dedicated to strength training generally — doesn’t appear to be a new development for Smith Jr. Even a quick glance at the rapper’s Instagram will indicate he makes it a point to spend quality time in the gym when he can.
For example, just two weeks prior to Smith Jr. notching his staggering 500-pound PR, he deadlifted 224.5 kilograms (495 pounds) with relative ease for his previous PR. (Note: He had the same equipment on.) Before that, roughly three months ago, in August 2022, Smith Jr. crushed a 142.8-kilogram (315-pound) bench press for five reps while wearing wrist and elbow wraps.
In fact, aside from general promotional items for his music career, a solid portion of Smith Jr.’s recent Instagram features clips of himself pushing his fitness. It looks like even one of the more famous musical artists of the modern era wants to stay in tip-top shape.
It would be hard to miss Smith Jr.’s impact on the industry as a close follower of contemporary music.
The 51-year-old first ascended to stardom in the early 1990s as one of the original and more visible members of the hip-hop group Wu-Tang Clan. The group is often considered one of the most influential hip-hop groups of all time, as they helped popularize a specific East Coast brand of the genre. According to The Latch, the group has sold roughly 40 million albums worldwide as of September 2021.
Away from the group, Smith Jr. might be one of the more successful individual members, as he can claim six albums that were, at one time, in the top 10 on Billboard’s music charts. One of the more notable would be his original solo debut in 1994’s “Tical.”
In addition, Smith Jr. claimed a Grammy for a duo performance for his work with Mary J. Blige in 1995’s “I’ll Be There for You/You’re All I Need to Get By.” He has also amassed nearly 130 acting credits in film and television beginning in the late-1990s and continuing to present day.
Smith Jr. could be considered one of the most influential and successful figures in hip-hop history. He also might be one of the strongest at the same time.
Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about having patience and boosting confidence. Struggling to stay the course over the long haul? Feeling insecure about your wellness choices? We’re here with backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group.
Sandra asked:
“This might be off topic, but do you have tips for cultivating patience? I struggle with it when it comes to seeing changes from working out (muscle tone, strength, etc.) and in all other areas. I don’t like to wait and find myself getting irritated at how long it takes to see results.”
That’s not off topic at all, Sandra! As a coach, I work with athletes and others seeking to get and stay fit. Whether when it comes to working out or Primal eating and living, meaningful change usually takes commitment, persistence, patience, and time.
This is all the more true when we’re talking about change that is sustainable, rather than a one-off win or achievement.
I realize that “waiting around” isn’t the most fun or exciting part of change efforts! One way I like to reframe it is thinking of patience as powerful rather than passive.
This shift in narrative reminds us that we’re doing big, important work with each step, each workout, each meal, day after day. Over time, daily disciplines create a stronger, deeper foundation. When results come—and they will come!—they are real and have this foundation to stand on.
In today’s world, things tend to move fast and we are bombarded by promises of new “solutions” and “quick fixes.” In truth, the actual solutions are often quite simple (and not even that surprising).
The 10 Primal Blueprint Laws, for instance, are guidelines that align with our very biology and our (long, slow, patient) evolution. Putting them into practice is another thing entirely, however. Not that doing so has to be hard—it doesn’t! But their impact comes from consistency over time, rather than doing them for one day or one week.
Most of us took many years if not decades to get where we are with eating, movement, lifestyle, and health. Changing any or all of those in a significant way takes at least 21 to 30 days of really showing up for the process.
Typically, patience lags around the midway mark of any challenge, plan, or program. This is a great time to recommit to your “why,” read through some success stories for inspiration, and lean into a likeminded community or coach. Doing so can reinforce your trust in the process and serve as a reminder of why the heck you’re putting in the effort!
Show Up, Be Present
Another thing I’ll mention comes from my personal practice and how I’ve cultivated patience in fitness and life generally: Whatever I’m doing, I show up fully, without fixating on outcomes.
By prioritizing presence rather than results, I’m able to see each moment and experience as different and new (even if I’m doing the exact same workout or run, completing the exact same morning or evening routine, etc.).
Each moment is unique, and we are a bit different each day. This includes in how we experience the seemingly repetitive things that add up to wellness and fitness over time.
The benefits of this reframe? Well…
First, it reduces boredom! The most ordinary things, done with presence, precision, and care, stop feeling so mundane (at least more of the time).
Second, it requires single tasking. This is one of the best ways I know to counter feelings of overwhelm or anxiety. Perhaps counterintuitively, it also helps “slow time,” helping us get more done with less stress or urgency, fewer errors, and less sloppiness that we’ll need to clean up later.
Third, it brings better outcomes! Yes, we’re shifting away from results and focusing on presence and process. But turns out, doing that brings more of the results we want! Part of this is because we get optimal impact when we show up 100 percent. Another part is that we’re far more likely to make supportive choices when we’re fully present with what we’re doing and feeling now rather than fixating on later.
For me, showing up fully for each thing—including the seemingly small, repetitive ones— equates to going deeper and building a more powerful, lasting foundation. This, far more than speed or casting a larger net, feels more meaningful and impactful.
All to say: Lean into presence and lean into the process. Might not be the most exciting answer, but I promise it’ll bring epic changes.
Daniel asked:
“I want to be the kind of person who feels confident in my body and my life. I know that’s vague, but how do you really own who you are as a coach and someone choosing to eat and live healthy? When I’m with family or friends who aren’t into paleo or wellness, I want to be strong and secure instead of making excuses or shrinking.”
Love this question, Daniel. I can assure you, you’re not alone in asking it or in struggling with confidence when it comes to food, wellness, or anything else.
One simple exercise that I use with coaching clients goes this way:
Draw a big circle with your name in the middle. Inside that circle, write down everything about yourself that feels good and is NOT related to what you’re feeling insecure or unconfident about. These can be things you love, characteristics of yourself, movies, music, friends, family, sunsets, or whatever else makes you feel GOOD.
During times when you’re feeling less confident, return to this circle as a reminder of the whole person that is you.
It’s also a reminder that you are so much more than what you do or say or even how you eat and stay healthy. You are a layered, whole person and can’t be boxed in. Focus on items from your “confidence circle” in moments when you could use a boost… or could stand to offer yourself grace and compassion.
To answer your question from another angle: Eating and living healthy is one of the most powerful confidence boosters I know!
While change takes time, it also adds up. With each day or week of Primal eating, healthy movement, and other supportive choices, you’ll likely feel better and more secure in your chosen path and your body and mind.
Part of this stems from the very tangible, physical outcomes you’re likely to see. Desired changes in weight or body composition, for example. Or shifting unhelpful patterns around emotional eating or mindless snacking. Or any number of other welcome changes in health and wellbeing (as illustrated beautifully in Primal success stories). When we feel and look healthier, it’s attractive, magnetic, and energizing!
This also brings us back to Sandra’s question, above. When we choose to draw a line in the sand and really commit to something that supports us—bringing our presence, persistence, and patience—we gain strength, steadiness, and assuredness as a result.
Those “non-scale gains” contribute to a sort of quiet, inner confidence that doesn’t require external validation or shouting about it. It just is. And it not only feels great but impacts how others see, interact with, and respond to us.
Look, many times we know what to eat and do to feel healthier (or, given the right resources, can learn fairly quickly).
But the sorts of questions and qualities we explored today—patience, presence, confidence, feeling secure—have a HUGE impact on whether we actually do the thing and see meaningful, sustained results.
If you’re struggling in these areas, welcome to the club! It’s part of being human. But as a coach and as someone committed to ongoing self-exploration and growth, I guarantee that we can develop these qualities with time and practice.
If you’re looking for an extra layer of motivation, inspiration, accountability, and support, coaches are great at this. We’re not just here to tell you “what to eat” or “how to move.” We’re here to help you develop the characteristics, skills, and confidence to do what will make you feel better… and keep doing it. Visit myprimalcoach.com to learn more and get started.
Have confidence boosting strategies to share? Or tips for cultivating patience? Inspire others and drop other questions for me in the comments!
Originally Posted At: https://breakingmuscle.com/feed/rss
Most shoulder exercises involve pressing a weight overhead, while most back exercises involve pulling a weight toward your body. The upright row is a little bit of both. This unique vertical pulling exercise targets your shoulders as well as your upper back.
Credit: Benoit Daoust / Shutterstock
This movement forms the basis of the Olympic lifts and other vertical pulling variations. It’s versatile and can be performed nearly any tool including a barbell, EZ-curl bar, resistance bands, even one or two dumbbells or kettlebells.
The classic and most common movement is the standard barbell upright row. This allows you to build the most vertical strength and power while packing size onto your “yoke” — the trapezius, upper back, and shoulders. Here’s everything you need to know to thrive with this weightlifting staple.
The upright row is a vertical pulling exercise, moving the weight from your waist to near your shoulders. This movement can simultaneously improve upper body coordination and power for sports performance, while building some beefy shoulders and upper back.
Step 1 — Nail Your Starting Position
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Stand up straight, holding a barbell with a shoulder-width grip at arm’s length. Drop your shoulders down, lift your chest up, and engage your glutes. Have your knuckles facing the ground and flex your thighs for the entire set. Tuck in your chin and keep a forward gaze to help maintain good posture throughout the entire set.
Form Tip: You can adjust your grip width to change the muscle recruitment. (1) A closer than shoulder-width grip will emphasize your front deltoids (shoulders). Lifting with a much wider grip will hit your upper traps harder.
Step 2 — Lead With Your Elbows
Credit: Breaking Muscle / YouTube
Bend your elbows and pull them up to shoulder-height. Keep the barbell close to your body and bring it up until you reach roughly chest-level. Maintain an upright torso and don’t let your hips swing the weight up. Keep your core, quads, and glutes engaged to keep a strong, stable posture. Squeeze your shoulder blades, trapezius, and shoulder muscles as you pause briefly in the top position. Don’t lean too far back when the weight is at the top.
Form Tip: In the top position, your elbows should be nearly level with your shoulders. Your wrists should be slightly below your shoulders, and the barbell should be below your wrists. This will help to keep your joints in strong and healthy positions.
Step 3 — Lower the Weight with Control
Credit: Breaking Muscle / YouTube
Keep the weight close to your body as you slide it back down toward the starting position. Grip the barbell tightly to maintain full control. When your arms are straight, pause and reset to ensure a good posture before doing the next rep.
Form Tip: Take three seconds to lower the barbell. This will help you control the eccentric (lower phase) and increase muscular tension for more growth.
Upright Row Mistakes to Avoid
The upright row may seem easy — you pull the barbell up and down your body and let the upper body gains begin. But, hang on, there is more than meets the eye here. Avoid these mistakes to get the most out of this exercise.
Lifting Too Heavy
As tempting as it is to load up an exercise to see how much you can lift, the upright row isn’t that exercise. It needs to be treated as an “accessory” to support your vertical pulls and to build muscle in your shoulders and upper back. It shouldn’t be trained for “absolute strength,” or the most amount of weight you can lift for a single repetition.
Trying to pull too much weight will encourage you to swing your body for momentum, which can strain your lower back. Excessively heavy weights can also stress your shoulder joints in the top position.
Avoid it: If you find yourself needing body English to pull the weight up, and if you cannot control the eccentric for two or three seconds, don’t be a hero. Lighten the load and lift with good form and proper control for better results.
Lifting Your Elbows Too High
Bringing your elbows higher than parallel to the floor may cause shoulder issues like impingement or bursitis when repeated over time. (2) Rather than driving your elbows up to your ears and trying to pull the bar to your neck, stop when your elbows have reached shoulder-level.
Credit: MDV Edwards / Shutterstock
More range of motion is not better in this case because, as your elbows rise above shoulder-level, your shoulder joint is put into an awkward and potentially dangerous position as the smaller tissues within the joint capsule can be compressed and potentially damaged.
Avoid it: Pay attention to where your elbows are in relation to your shoulders. As you raise the weight, focus on reaching the appropriate height and not any farther.
Leaning Back
If you’re pushing the limits with too much load or trying (inefficiently) to create a longer range of motion, you may end up leaning too far back and extending your lower back while pulling the weight upwards.
When that happens, you lose good posture and put yourself at risk for a potential injury. You also add a “diagonal” movement to what should be a vertical pull, which changes your leverage and reduces the difficulty of the lift.
Avoid it: Keep your core tight, and engage your quads (thighs) and glutes for the entire set. When you lose that muscular engagement, end the set and consider lightening the load.
Letting The Bar Drift Away
If you get tired and begin using momentum to finish your set, or if you’ve got too much weight loaded, the barbell may drift away from your torso because you’re using too much body English and can’t maintain control over the bar.
Credit: MDV Edwards / Shutterstock
As the bar gets farther in front of your body, your smaller rotator cuffs are put under more stress, your wrist and elbow joints are put under more strain, and your overall leverage decreases which removes muscular activation from your upper back.
Avoid it: Keep your shoulders down and your chest up. This should help to recruit your shoulder and upper back muscles, which will help keep the barbell close to your torso as you lift and lower the weight.
How to Progress the Upright Row
The upright row may not always be the ideal movement for a vertical pulling exercise depending on your individual mobility. You may benefit from working up to the full barbell upright row. Here’s how to get started.
Two-Dumbbell Upright Row
The barbell can sometimes be unforgiving for lifters with existing wrist or elbow joint problems. A barbell also locks your hands into a fixed width and a position that may be uncomfortable for your current wrist or forearm mobility. Performing dumbbell upright rows is an excellent way to build size and strength while working around any mobility issues.
Dumbbells allow your hands and wrists to naturally rotate during the exercise, and this freedom of movement is more forgiving on your joints while still applying tension on the target muscles.
Tempo Upright Row
Every rep of every exercise technically has has four “parts” — the eccentric or lowering portion, the stretched position, the concentric or lifting portion, and the lockout or peak contraction. Manipulating how long each part takes is called tempo lifting, and it can be the key to getting more results from lighter weights.
For example, you might work with 3-1-2-3. This would mean you take three seconds to lower the weight, hold a one-second pause in the stretched position, lift the weight in two seconds, and pause for three full seconds in the contracted position. This puts the working muscles through more time under tension, and more time under tension leads to more growth. (3)
Unilateral Smith Machine Upright Row
While you can perform a single-arm dumbbell upright row, the weight can become problematic and unwieldy as the dumbbells get bigger and bulkier. This is an excellent time to turn to the Smith machine for an unconventional but highly effective movement.
With the fixed range of motion provided by the guided rails, the Smith machine provides extra stability. This allows you to go heavier than any dumbbell variation. The long barbell is also easier and more comfortable to grab than a relatively smaller dumbbell.
Benefits of the Upright Row
The upright row has excellent carryover to other vertical pulling movements like the snatch and clean & jerk. It’s also a great exercise to build a big “yoke” — the muscles across your shoulders and upper back.
Upper Body Muscle
Because the upright row works your deltoid muscles, upper back, and traps, bodybuilders and physique-focused lifters should include this exercise to train their entire shoulder area. It is an effective exercise for shoulder hypertrophy (growth), and building the “yoke” helps you look fit, muscular, and athletic even when you’re wearing a baggy sweatshirt.
Strength Carryover
If you’re a strength athlete involved in CrossFit or Olympic weightlifting, you are regularly performing lifts such as power cleans or high pulls. Training the upright row will have a direct carryover to the performance of these lifts because it trains the same muscle groups and supports overall development.
The upright row is also a good accessory exercise for Olympic weightlifting because it mimics the movement path of the snatch and clean. Although the full Olympic lifts train total-body power, the upright row helps to build the muscles involved, which helps to strengthen the entire movement.
Credit: The Art Of Life / Shutterstock
During the snatch and the clean & jerk, it’s essential to keep the barbell close to your torso when it travels at full speed. Doing the barbell upright row as an accessory exercise will improve the strength needed to keep the barbell close to your body.
Improved Posture
The barbell upright row targets the upper back and upper traps, which are essential for good posture. Improving postural strength has excellent carryover when keeping a neutral spine for barbell squats and deadlifts, or when simply walking in daily activity.
Improved Core Strength
The upright row is primarily an upper body exercise, so your anterior core (abs and hips) and posterior core (lower back and glutes) work hard to maintain a neutral posture. With the weight being in front of your body, your six-pack muscles are working hard so you don’t round forward or tilt sideways, while your posterior core ensures you don’t extend your lower back as you pull the load up toward your chest.
Muscles Worked by the Upright Row
The upright row is predominantly an upper body movement with your core and lower body muscles playing a supporting role. Here are the major muscles trained by the upright row.
Trapezius
The trapezius muscle’s primary function is controlling your shoulder blades, which occurs when pulling the barbell up. The scapulae (shoulder blades) outwardly rotate to pull the barbell up your torso. The vertical pulling motion of the upright row is in the trap’s wheelhouse.
Deltoids
All three heads of the deltoids — the front, side, and rear — are trained in shoulder abduction when your upper arm rises out to your sides. This is seen most significantly in the peak contraction at the top of the upright row.
Upper Back
The upper back (including your rhomboids and teres) plays two roles during the upright row. It controls the upward rotation of the scapula, as you reach the top part of the repetition, and it works to keep a good lifting posture with a neutral spine from top to bottom.
Biceps
Because your elbows bend and flex during the upright row, your biceps are also trained. However, they play a supportive role and aren’t the primary target. If your biceps are fatiguing before other muscles, adjust your grip width and focus on driving your elbows up — don’t overfocus on pulling with your hands.
Core
Your abdominals, obliques, and lower back work surround your torso to support your spine. This allows you to remain in a good overall posture so you can focus on the rest of the upper body muscles doing their job to move the weight.
How to Program the Upright Row
The upright row can be customized by adjusting sets and reps to suit your personal goals. The upright row cops some flack in lifting circles because it can put the shoulders in a potentially vulnerable position. But when the movement is programmed properly and performed correctly, it can be an extremely beneficial exercise with limited risk.
For Strength
Like many barbell exercises, the upright row can increase overall upper body strength. This is done by performing fewer reps and a few more sets at a relatively heavier weight. To focus on improving your upper back strength, perform three to five sets of four to six repetitions. However, the movement should remain strict and without any swinging. If you have to heave the weight up, you’ve gone too heavy.
For Performance
The barbell upright row can be performed when weightlifting athletes want to improve their bar path, coordination, and strength for Olympic lifts. When this is the case, use a moderate weight with a higher volume — three to four sets of 10 repetitions works well.
For Muscle
When looking to build your yoke, relatively higher reps with a light to moderate weight should be your go-to. This lets you emphasize your shoulders and upper back with higher volume to overload the tissue for better potential muscle growth. Here, anywhere from three to five sets of 10 to 15 repetitions works well.
Upright Row Variations
Although the barbell upright row is a great exercise to build your shoulders and upper back, it helps to have a few variations in your back pocket to pull out for variety, to reduce boredom, and to avoid overuse injuries. Here are three such variations.
Kettlebell Upright Row
The kettlebell upright row can be performed with one or two kettlebells. Holding one kettlebell with both hands doesn’t favor the shoulder joint, so either perform is with one weight in one hand or one weight in each hand.
Working unilaterally (a weight in each hand) can help strengthen imbalances between sides. The kettlebell also offers a different feel compared to a dumbbell because the weight’s center of gravity is lower. This can help to reinforce keeping the weight close to your body during the lift.
Snatch Pull
The snatch pull is an Olympic lift variation that trains lower- and upper body power. Because you’re driving the weight with your lower body, more weight can be used than with a strict upright row.
The snatch pull mimics a deadlift setup combined with the pulling part of the upright row, but using a wide snatch-grip will further strengthen your upper back. The explosive nature of the lift also helps to develop power and strength.
Single-Arm Upright Row
If you haven’t got access to a kettlebell, the single-arm upright row with a dumbbell is an effective and reliable variation.
The focus on unilateral strength will help strengthen each side of the body to improve overall bilateral performance. This is one of the most joint-friendly variations because you can easily adjust the range of motion and your hand position to your individual mobility needs.
FAQs
It’s perfectly fine if you’re unsure about the pros and cons of the upright barbell row, because it’s earned a slightly “controversial” reputation over the years — partly due to its demands on the shoulder joint, and partly due to lifters simply performing it incorrectly and negating its benefits.
Why do my wrists bend during the upright row?
Your wrist will flex or bend toward your body when the load gets heavy as you pull the weight up toward your chest. While some wrist flexion is okay at the end range of motion, you should reduce the weight if your wrists hurt.
The older lifters at the gym say the upright row will grind my shoulders into dust. Are they right?
The barbell upright row is not for everybody. Because the shoulders are internally rotated, a fixed range of motion and good shoulder mobility is required, and some will feel pain, particularly at the top of the lift. If this is the case, perform kettlebell or dumbbell upright rows while improving your shoulder mobility. Work around the issue and not through it.
Know Your Row
The upright row is a time-tested movement for adding size to your shoulders, traps, and back and building pulling strength that carries over to almost every upper body exercise. It’s short-sighted to dismiss the upright row as simply being potentially dangerous. When performed with good technique, following proper programming, it can be a critical player in building a more muscular and more powerful upper body.
References
McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M. (2013). Effect of grip width on electromyographic activity during the upright row. Journal of strength and conditioning research, 27(1), 181–187. https://doi.org/10.1519/JSC.0b013e31824f23ad
Schoenfeld, Brad MSc, CSCS1; Kolber, Morey J PT, PhD, CSCS2; Haimes, Jonathan E BS, CSCS2. The Upright Row: Implications for Preventing Subacromial Impingement. Strength and Conditioning Journal: October 2011 – Volume 33 – Issue 5 – p 25-28 doi: 10.1519/SSC.0b013e31822ec3e3
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
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With the 2022 Mr. Olympia right around the corner, the world’s bodybuilding elite will start to pull out all the training and nutritional stops in the final steps of their preparations. A flagship competition like this necessitates an athlete putting their best foot forward to try and notch the best possible result. Long-time Men’s Open and Olympia veteran William “The Conqueror” Bonac is no different.
On Nov. 1, 2022, Bonac shared an update on where he stands with his current physique roughly six weeks before the Olympia on Dec. 16-18, 2022, in Las Vegas, NV. While the competitor didn’t share what his precise body weight was at the time of the clip, every part of his frame — from hulking legs to a bulging chest and arms — has the polish you’d expect of one of the biggest names in the sport.
Bonac has been around the major bodybuilding for a little while, capturing notable victories in the past, such as two victories in the annual Arnold Classic (2018, 2020). As far as recent results, Bonac won the 2022 Boston Pro and came in second in the same year’s iteration of the Arnold Classic. That said, despite a competitive resume that resembles more a laundry list than a simple fact sheet, Bonac has yet to break through on the biggest platform — the Olympia stage.
After a 15th-place debut in 2014, Bonac steadily improved his performance at the Olympia almost every year, eventually plateauing with a second-place finish at the 2019 edition. (Note: Brandon Curry, a fellow 2022 Olympia competitor who bested Bonac for the 2022 Arnold Classic title, took home that title.)
In fact, the 2021 Olympia was the first time Bonac finished outside of the top five (in sixth) since his eighth place finish in 2015. He might not have stated it outright, but it would be fair to assume Bonac wants to improve upon that result in addition to finally shining with a moment of glory.
The gentlemen Bonac is chasing — some of whom paced ahead of the athlete in the top five in 2021 — assuredly won’t make his mission any easier. Between two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Curry, the meteoric rise of Nick Walker, and even the transition of Derek Lunsford to the Men’s Open division: this field is a real “who’s who” of superstars.
He’ll face a gauntlet like anyone else, but they don’t call Bonac “The Conqueror” for nothing.
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Few Hollywood performers might be as committed to their physique as Dwayne “The Rock” Johnson. While the movie star has an impetus to maintain his strength and conditioning — most of his roles involve some high-level physicality — even a general perusal of Johnson’s Instagram would seem to indicate he goes above and beyond in the gym.
On Nov. 2, 2022, Johnson posted a clip on his Instagram where he worked through a demanding leg workout that consisted of five “monster sets” and a “killer finisher.” While undoubtedly challenging from a glance, the routine is likely just another walk in the park for a man dedicated to his training.
According to the caption of Johnson’s post, he completed a set of every movement in his workout “back to back, with no rest in between” before beginning the next set, as a type of circuit or superset. (He did five sets of each movement in total.) Here’s an overview of Johnson’s complete leg workout. The reps of each exercise were not provided:
As for that difficult closer that Johnson alluded to, he added a little extra spice to his 100-pound dumbbell sumo squat. The actor’s objective was to perform the dumbbell sumo squat while leaning slightly forward, using a three-second negative (lowering phase) and a one-second pause at the bottom without letting the dumbbell touch the floor. In addition, Johnson held the dumbbell using only his fingertips to further his grip strength.
Given recent developments in his career, Johnson might have been especially motivated to build mass and strength with his legs even before this specific workout.
The actor is currently starring in an adaptation of DC Comics Black Adam. (Note: The film was released in the United States on Oct. 21, 2022.) Johnson plays the eponymous antihero gifted with tremendous talents by almighty deities — some of which involve elements of super-strength and super-speed. With such a prerequisite of physical abilities, Johnson’s portrayal is naturally (and accurately to the source material) that of a dominant demi-god, so to speak.
Similarly, Johnson’s overall background lends itself to a seamless commitment to fitness. The 50-year-old is a former WWE superstar (hence “The Rock” nickname) and was also a member of the University of Miami’s 1991 National Championship team. He was a rotational defensive tackle and notably played alongside future Pro Football Hall of Famer Warren Sapp.
From this perspective, Johnson destroying what would be a grueling leg workout for most people is nothing new. To be a shining star on the football field, in the squared circle, and on the silver screen — you have to train like it.
On Oct. 30, 2022, Best shared an Instagram clip of himself finishing a 272.7-kilogram (600-pound) deadlift for 16 reps from a narrow conventional stance. Per the caption of Best’s post, his demonstration of deadlift power and endurance came only a few days before his 54th birthday on Nov. 3. This specific deadlift set might have been motivated by a celebration of his latest age milestone. The athlete utilized lifting straps and also wore a lifting belt to help him with the pulls.
With this deadlift in the account, Best is currently in the final stages of his preparations for the 2022 Official Strongman Games (OSG). Best will compete in the Men’s Masters 50-plus division at the contest that will take place on November 11-13, 2022, in Daytona Beach, FL. It will be Best’s fourth appearance at the competition, and his first competitive strongman appearance since the 2020 World’s Strongest Man (WSM). (Note: Best returned to powerlifting at the 2022 World Raw Powerlifting Federation (WRPF) FQ Classic 2 in a first-place performance with wraps in the Masters 50-54 division.)
Even without a formal contest on the way, Best would likely be hard at work training some kind of skill in his spare time. The athlete regularly makes it a point to share his unique progress on his Instagram profile. Most recently, he notably carried a 700-pound Yoke 50 feet in seven seconds in late October 2022. Before that, he dragged a 315-pound tire 25 meters back and forth at the midway point of the same month.
Aside from Best, other notable competitors who will appear in their respective categories at the 2022 OSG include 2018 World’s Strongest Woman (WSW) Rhianon Lovelace, four-time World’s Strongest Man (WSM) Žydrūnas Savickas, 2020 Ukraine’s Strongest Man (USM) Pavlo Kordiyaka, and Axle Deadlift American Record holder (299.4 kilograms/660 pounds) Nadia Stowers.
In the Men’s Masters 50-plus division, specifically, reigning champion Michael Saunders will return to defend his title. As a former OSG champion in 2016, a potentially revitalized Best might be the person who can topple Saunders off his perch in Daytona Beach, FL.
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That’s not off topic at all, Sandra! As a coach, I work with athletes and others seeking to get and stay fit. Whether when it comes to working out or 
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