Weightlifting Best Tips, Reviews and Guides

Straight Arm workout
Fitness PowerLifting Ultimate Guides WeightLifting Workouts and Exercises

7 Straight Arm Pulldown Alternative Exercises You Should Try

Straight arm exercises come in different forms. The form you choose will depend on the muscles you want to work. 

Personally, I love to use the Exercise Utility Bench because it gives you full control of my arm. You can pick it up at Amazon, right away.

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Quad Sore
Deadlift PowerLifting Squats Ultimate Guides Workouts and Exercises

How to Relieve Quad Sore After Squats and Get Back to Gym

A proper knee flexion training will tire your quadriceps and cause sore muscles.

The general principle of strength training is that the development you desire takes place as you train your muscles with sufficient intensity to adapt and grow.

If your knee flexion training is intense enough to make those gains, it will tire your thigh muscles and cause some pain.

Especially for beginners, the effort required for productive weight training makes this pain a bit unavoidable. However, you control certain factors that can accelerate your recovery between workouts.

Why your quadriceps are sore after squats

Strength training and other strenuous exercises can trigger delayed-onset muscle aches that begin to work out about 24 hours after a productive one. It is believed that this pain is caused by micro cracks in the muscle tissues during exercise.

Changing the physical activity or exercising your muscles to fatigue are the most common causes of DOMS. Squats exercise your quadriceps, one of the largest muscle groups in your body.

Normal soreness from strength training seems to be particularly sensitive when you feel it in a muscle group the size of the quadriceps.

Eating and drinking with sore muscles

Contrary to some claims, there may be no magic potion giving DOMS the discomfort. However, soreness is a good indicator of your progress through the regeneration of the workout.

Swelling of the thighs through intense knee flexion training may not be the most comfortable, but this discomfort helps you get two to three days of muscle recovery before returning to squatting in your weekly workout rotation.

Dehydration can make DOMS more uncomfortable, so choosing water and juice over diuretics like caffeine and alcohol can help your recovery. Sports drinks provide sugar to power your muscles.

Warm up and stretching

Stretching and warming up your quadriceps before exercise can increase the elasticity of your muscle tissue and make them more resistant to tissue ruptures.

It is believed that warming up and stretching before exercise can reduce muscle soreness in the days after exercise. It is also believed that activity and stretching during your recovery days can also relieve your sore muscles.

Recovery time

DOMS will kick in 24 to 48 hours after your knee flexion workout or any other significant muscle strain. Your quadriceps will take up to 72 hours after this workout to repair the tissue load caused by strength training.

Some treatments, supplements or nutrients may help alleviate some of the discomforts of DOMS, but your muscles need this two to three day timeline to fully recover from a significant workout.


You should always seek advice from a qualified professional before trying any remedies or treatments that you are unfamiliar with.

Before changing your physical activity level or exercise program, contact a professional trainer and ask for a personal assessment of your goals and level of performance.

This is especially important for the safety of beginners and for those who are learning how to use new equipment or make new techniques or exercises.

How to Squat when you have Knee Pain

It is a common misconception to believe that the squat should not be performed if you have knee pain. When you have knee pain, in fact, the squat should become your best friend: In fact, it is one of the first exercises to be prescribed during the first phase of knee rehabilitation.

If done correctly, the squat trains the leg muscles and improves balance and coordination. To do the squat when you have knee pain, start with Step 1 below.

Squats and pains: Are they normal? How to avoid them?

You will certainly experience muscle pains after a particular intense workout. Especially with exercises like squats , excellent for training buttocks and legs, it can happen to experience widespread pain in all legs. One of the first questions that arise is whether it is a good thing or not.

It depends! The type of pain varies a lot, some are normal, others just to avoid. Let’s see together which:

Post workout pains

The feeling of heavy legs and aching muscles. The day after going down the stairs becomes a problem? Do you feel like walking like a robot? You are experimenting with the DOMS! Quiet though, it is a physiological adaptation of the body to training.

During your workout the muscles undergo micro fractures. During rest the muscle repairs these micro fractures and grows increasing its volume.

The legs in particular have very impressive muscle bundles and require really intense workouts. The squat is one of the best exercises to train buttocks and legs, needless to deny it, if you want results you have to do things to do the math.

But this is a workout that really goes to stress in an intense way legs and buttocks. To reduce a little pain remember not to neglect the stretching immediately after your training session and to drink a lot. You will see that with constant training your fitness will improve exponentially and the pain will be less intense.

Execution pains

There are pains that are not physiological at all but that are due to poor execution of the exercise. Let’s see together what and how to avoid them.

  • Backache: Very often, you can experience pain in the lower back. The lumbar area starts to ache already during your workout and often you do not even know if it is positive and you have to endure because you are a Spartan or if there is something wrong. Well … Stop now! There is nothing positive about lumbar pain due to the squat. The squat is an exercise that allows you to train but is also a functional exercise, or a movement that you happen to do even in everyday life.
  • Male joints, knees above all, but also ankles: Even this kind of pain is not at all normal and positive. In 90% of cases (we can even say in 100% once excluded previous diseases in the joints) is due to poor execution.
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    Medicine Ball Workouts
    Fitness PowerLifting Ultimate Guides Workouts and Exercises

    10 Best Medicine Ball Workouts for Beginners That Work

    The name “medicine ball” or “Medball” sounds pretty old school. That does not speak against this versatile and effective training device. Maybe you know this big, a bit chunky ball even from physical education at school.

    The medicine ball can be used for numerous exercises. Basically, it is less intended for classic throwing, but rather is an alternative to the dumbbell.

    At the same time, he can perform excellent support exercises with him. The medicine ball training often aims to train the torso and the arms as well as to improve the condition.

    Also skill exercises, abdominal muscle training as well as a leg workout are possible with medicine balls, which confirm the numerous experiences of the users.

    It can be used as extra weight in classical exercises as well as in many special exercises. The “special exercises” and the special field of application include throwing, pushing and striking exercises. The quick and explosive power can be trained extremely well.

    What should be considered during the medicine ball training?

    The Medball already has a decent weight depending on the weight class. By dynamic throwing or pushing movements a clearly higher weight acts fast.

    Attention! Please pay attention to the following points when training with the Medball:

  • Heat yourself thoroughly to prevent injury. Rope jumping or the like is also perfect at home.
  • In general, you should be fit for health and in case of doubt always have you checked by the doctor.
  • When doing dynamic exercises in your home, remember that there are no dangerous or breakable things in the way.
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    Workouts for Basketball
    Fitness Squats Ultimate Guides Workouts and Exercises

    10 Stamina Workouts for Basketball Players at Home

    Whether you’re in a basketball team or playing it as a hobby, increasing your skills will help build your level of confidence and improve your performance in the games. If you are looking to improve your game, practice at home may be the most convenient way to do it.

    To get better in basketball, you obviously have to play a lot of basketball. But to get a bit better than your fellow players or your opponents, you have to follow a sports-specific strength training schedule.

    It is important to train especially the explosive jumping force, the core stability muscles and the shoulders/chest/triceps.

    7 Workouts exercises for basketball players at home

    Basketball also requires a certain physical condition, especially when we want to improve our performance. Qualities such as endurance, strength, speed and coordination should not be lacking in a basketball player’s physical preparation.

    Today I am going to recommend seven exercises to improve your physical condition in basketball. They are the star exercises to improve physically in this sport.

    You don’t need any special material or equipment, simply with our own body and a little imagination we can make them. If you want to receive news like this directly in your email, subscribe to our newsletter.

    Continuous stroke, endurance is essential

    One of the basic pillars in any sport is aerobic endurance. It is the one that allows us to endure an entire game of basketball without being unable to do so in the middle of the game due to the accumulated tiredness.

    It’s easy to work with; we just have to go for a 30-40 minute run at a comfortable pace, without ending up too tired.

    Ideally, this time should be gradually increased to run between 60-75 minutes. This will ensure, along with the rest of the exercises that we are in good physical condition.

    This type of exercise is ideal for 2-3 times a week, although if we are short of time, one can be enough, although, as we say, starting with 30 minutes and gradually increasing to reach 60-75.

    Burpees, power gain on upper and lower body

    Image result for burpeesSource: Be Well buzz

    This is one of the most complete exercises to work the strength of the upper and lower body. When burpeying we work on the upper part of the bending part and the lower part of the train when we jump.

    This exercise, also its corresponding part of resistance, since doing more than 15-20 repetitions costs you money.

    With the jump, you also work on leg power, a very important aspect in basketball because of the large number of jumps that are made during a game. An interesting variant for basketball may be to throw the ball in when we do the jump, catching the ball at the end of the flexion.

    Abdominals, essential for stabilizing the middle area

    An essential area that we have to work on to ensure that there is good coordination between upper and lower body, as well as to avoid many injuries. We can do the typical crunches consisting of lifting the upper back off the floor.

    But I like isometric abdominals or flat irons better, where we have to hold the position with elbows and feet on the floor.

    You can work on your abs every day, but if you want to get some intensity and improve your strength in this area, it is best to work on them a couple of times a week.

    As an abdominal training session we can do 6-8 series of 15-20 repetitions. If in every series or every other series we vary the type of abdominal exercise, the training will be much more complete.

    Climb stairs to improve leg power

    Climbing stairs is a very complete exercise for the basketball player. It works the explosive force, very important in the jump, and also the resistance.

    Obviously, we are not going to walk up the stairs, but in a way that involves more intensity: running, jumping one at a time, two at a time, on the lame leg or with feet together.

    I recommend that you start with something simple, going up some stairs with 10-20 steps as a race, resting on each climb while we walk down. Little by little we can put more intensity into it like climbing on feet together, two by two or on the limp leg, also playing with the number of steps and the series.

    Sprint, a fast player is a better player

    The sprints or short distance races will improve our speed on the course. Series of 20-50 meters can be made at maximum speed. Since the idea is to do the sprint to the maximum, respect a prudential rest time of a couple of minutes to rest completely, so you can do the next one “to the fullest”.

    Start by doing 4-6 series of 20-30 meters to, little by little, get more distance and more repetitions.

    As the sprints are at maximum intensity, it is very important that a correct warm-up is carried out beforehand, in order to avoid injuries.

    Don’t get into the speed series without warming up, jog a little earlier, move your joints and stretch gently. Start with progressions, from less to more, before doing the first series of speeding.

    Coordination ladder, another way to improve the coordination of our feet

    Coordination is also a crucial aspect of basketball that we often forget to train. Exercises with the coordination ladder will allow us to work on this aspect in an efficient and fun way. Don’t worry about the ladder, you don’t need to have it, you can paint it on the floor with chalk or do it with hoops.

    Doing exercises like the ones you see in the video will allow us greater agility when we move around the court, bounce the ball coordinated with displacement movements and move better in defensive gestures.

    At first you will find very complex or difficult exercises, but it is only a matter of time before you get them and notice how your coordination improves.

    Stretching, the great forgetfulness but essential

    No doubt they are the great forgotten ones of basketball and many sports. Stretching exercises will allow us to have muscles with better movement capacity, in addition to being a method of prevention against injuries. The leg muscles will be the most important, although the upper body should not be neglected either.

    I would recommend one session a week of stretching, including the main muscles such as the hamstrings, quadriceps, abductors and calves.

    The stretching exercise will be maintained for 15-20 seconds while we breathe calmly. We will repeat each exercise three times. Over time you gain flexibility and that translates into higher quality of movement and less risk of injury.

    As you can see, you can do these exercises on any basketball court, without any material. You can include a training session with all the exercises, as a circuit, or choose some of them and work on them on different days.

    What is unquestionable is that your physical condition will improve and you will notice it on the court.
    Training tips and special weight training for basketball players
    A good basketball player needs the right training, from warm-up to strength exercises

    In addition to stamina, sprint and reaction speed as well as tactical competence, basketball also depends on its ability to bounce and assertiveness.

    The above mentioned skills are usually sufficiently trained in special basketball training. Bounce and assertiveness can also be improved very efficiently with a suitable strength training plan.

    A basketball game in a team is great fun. Of course, a good basketball player needs the right training. If you find basketball interesting and would like to play it yourself, you should first familiarize yourself with the basics as a beginner.

    Warm up and stretching

    Basketball training usually begins with a few warm-up exercises, which is an important part of the workout. Recommended are running exercises with ball. In this way, the player can run and on the other hand already has a relation to basketball.

    After warming up, you should do some stretching exercises to reduce the risk of injury. Afterwards, the actual exercises begin for the different techniques.

    Dribbling and pass exercises

    For beginners, it is advisable to start with various dribbling and passing exercises. In this way, the player can develop a feel for the ball.

    It is of course important that you have the right coach, who also fights the actions themselves and thereby teaches the right techniques, because teaching yourself the basics basketball itself is quite difficult.

    One of the first lessons, for example, is how to dribble with the right or left hand, or how to change hands while dribbling. The pass exercises include various passes such as ground or chest passes, through which the player learns to play a precise pass.

    Layers and throws

    Also, layers and throws are an important part of the training program. These actions should train beginners in great detail to help them learn how to control their throws. In addition to the attack behavior, the correct defensive behavior must be trained.

    Attack and Defense Systems

    Once you’ve learned the basics of basketball, it’s a good idea to continue training because there’s always something that can be improved.

    On this basis you can then deal with special actions such as varied base layers, complicated moves or various attack and defense systems.

    It is important that the individual players not only improve their technique, but also pay attention to the coordination with each other, because after all, basketball is a team sport. Therefore, not everyone can do their own thing if the team is to work well.

    So every player has to know where he stands and what he has to do.

    Strength training for basketball players

    For a long time, strength training was disregarded when it came to improving performance in a particular sport. But now many coaches have undeniably acknowledged that weight training can have a positive effect on skills for almost any sport.

    Dumbbells and fitness machines have also found their place in basketball. We explain what you should look out for as a player in the training design.

    You may notice that this training session does not include exercises for the abdominal muscles. As a rule, during normal basketball training as a warm-up or cool down, this area of the body is sufficiently worked on, so you do not have to burden it again during the actual strength training.

    Be sure to adjust the intensity of your strength training sessions to match your basketball season. This may mean that you need to make minor changes weekly.

    For example, if you play in a league, it is not wise to include many heavy dumbbell workouts during those months of high game play. In the preparatory phase of the off-season, however, would have come for the perfect moment.

    The following sample plans illustrate how you can optimally combine strength training with basketball training:

    Example 1

    Monday: Basketball (focus on training: stamina and play)
    Tuesday: Strength training as suggested above
    Wednesday: rest day, no training
    Thursday: basketball (training focus: technique and tactics) + strength training as on Tuesday
    Friday: basketball
    Saturday: basketball
    Sunday: rest day, no training

    Example 2

    Monday: basketball (training focus: jump training and technique) + strength training, but only dips and pull-ups, because the legs were already heavily burdened by the jump training
    Tuesday: rest day, no training
    Wednesday: Strength training, complete unit as described above
    Thursday: Basketball (main focus: technique and tactics)
    Friday: Basketball (Game)
    Saturday: Strength training, complete unit as described above
    Sunday: rest day, no training

    Wrap Up

    Overall, when you combine basketball and strength training, you will achieve a considerable amount of training that you should not expect to experience overnight, and that you cannot do without health losses anyway.

    Therefore, gradually increase your training load by gently increasing the amount and number of strength training sessions every two to three weeks.

    In addition, look for a carbohydrate-rich diet that will provide you with the energy needed to withstand the physical strain at its best.

  • Whole grains, cereals and fibrous vegetables are the ideal ingredients for this purpose and should be a regular part of their daily meals.
  • Lean meat, eggs and low-fat dairy products provide you with the necessary building blocks to regenerate and strengthen your damaged muscles.
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    romanian deadlift
    Deadlift PowerLifting Workouts and Exercises

    How to Do Single Leg Romanian Deadlift Like a Pro

    Single-leg Romanian deadlift is a challenge to your mental alertness and body-controlling capability. The movement requires utmost body stability and a sharp focus.

    As soon as you lose your focus, you will slam your head right away into the floor. Bang!

    In order to achieve any definite benefit and a real skill, you need to grab some genuine guidelines or a conscientious coach. No coach? No problem.

    This article will help you to go from beginning to the end goal. You just need to be focused and consistent in this scenario.

    Just bear with me till the end of this article and you will have plenty of actionable insights to work with.

    The one leg Romanian deadlift, also known as 1-leg RDL is an effective lower body exercise. This is a worthy addition to your arsenal — it works whether you are a marathon runner or a soccer player as the workout offers more than the muscular strength. Romanian-style deadlift on single leg improves the strength of your hamstrings and the gluteal muscles. Continue reading

    toning workouts
    Fitness Workouts and Exercises

    The Incline Bench Press Vs. Flat Workout Comparison Guide

    The flat barbell bench press is the unparalleled granddaddy of all exercises. In fact, it is a handy tool for enhancing upper body muscles and strength. Much like squats that also strengthens the leg muscles, bench presses are really that phenomenal.

    Others can attempt to replicate this fantastic invention, but they can’t measure up to the sheer brutality of its variation.

    Even then, a close relative to the flat bench is the incline bench barbell press. Although you may know the straightforward difference of placing a bit more stress to the upper region, you may never know how it compares to the incline version as an overall chest builder, as well as the actual differences in their efficiencies, angle of stress, and mechanics.

    Flat bench barbell press.

    As a result of its popularity, this version of the barbell does not require a formal introduction. In fact, It’s among the very first exercise done on Mondays around the globe.

    Flat bench chest press- step by step:

  • Make sure you support your neck and head by lying down on the flat bench. Place your feet on the floor while your knees should be at a 90-degree angle. Whenever your back comes off the bench, consider placing your feet on top of the bench rather than on the floor.
  • Breathe out and squeeze your core before you begin to push the barbell off the rack, as well as up to the ceiling with your pectoral muscles.
  • Breath in and lower the barbell slowly towards your chest. It will take you at least twice the time required to bring down the barbell relative to during push up.
  • Return back to your initial position using your pec muscles. Repeat 12 times before you add more weight.
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    Handstand Pushups
    Fitness Workouts and Exercises

    How to Do The Parallette Handstand Push-ups

    There is no doubt that the handstand push-up looks cool. Could this be the reason why most the majority of fitness enthusiasts and athletes take it as the biggest bang-for-their-buck?

    There has to be a connection.

    The truth be told, strengthening as well as controlling your body is the most crucial element to focus on in your workout sessions.

    Mostly, athletes just aim to do handstand pushups against the wall rather than a full-swing workout where you dip down your body between two chairs.

    Though the full-swing handstand is a very challenging move — yet the people who are experts will tell you that you’ll feel even better once you get trained.

    And of course, you have to earn that feeling. It’s really a hard nut to crack if you’re not in that zone.

    In this article, allow me to show you how you can get yourself from a scratch to full swing handstand push-ups.

    Just follow the below-mentioned series, keep your mind on, dedicate some time to it, and you’ll be amazed by your results.

    This is a common perception that handstand push-ups is all about the upper body strength.

    But the physical ability to balance, adjusting vertical body alignment and the dimensional alertness are key decisive factors.

    So, you can say that the training is hard. But the results are worth it.

    Handstand Push-Up Progressions

    Image result for Handstand Push-Up Progressions

    First of all, you have to develop a good handstand capability. Full handstand will become much harder if you do not hold a good stamina of handstand.

    So, you need to go through the handstand practice before to work on nailing your push-ups.

    Handstand push-up is a next level move. This involves a proper workout where you go down to a headstand and again back up to the handstand.

    Meanwhile, you do not have any kind of support than your hands.

    Even a full-swing handstand push goes beyond this workout. In this scenario, you have to dip down your head taking your shoulders down all the way to your hands and then press up again.

    However, this great skill requires a lot of time and focus on your workout.

    This is the primary rule of workout to start from the beginning regardless of your strength and energy.

    The steps mentioned below will lead you from the beginning to the end goal.

    Moreover, you need to be patient — putting in some quality time. Are you all set to start?

    Step 1: Train Your Body

    Let’s start from the very beginning. Maybe you take the initial workout not that serious, but these early exercises indeed demonstrate the basics necessary for the skill.

    The first step involves further sub-steps. First of all, you need to practice a “Bear Walk”. Drive your butt vertically to the maximum limit. Now, try to walk like a bear.

    Secondly, bend your knees inward pointing to the toes and try to bow on arms as much as you can. This will help you to develop a weight control capability on your wrists.

    Third, now try to put all your weight on your hands by lowering your body. At this stage, you can take wall’s support and try to suspend your body in the air.

    This all workout will require a considerable time, focus and substantial amount of energy. You need to be patient.

    You are required to do a minimum of 30 seconds of each step before moving on to the next level.

    I would like to recommend that you perform each set for 20 seconds repeating it 3 to 6 times as per your ease. Also, you should take 1 minute rest in between.

    Remember this: Do not move to the next step unless you find yourself mastered in the previous one.

    Step 2: Build-up your stamina

    When you have sufficiently practiced the first step, now it’s time to move to the next level. In this step, you will learn how to build a strong foundation for the handstand push-up. Your stamina is key.

    Image result for build your stamina

    Put your body weight on your hands in such a way that your knees touch your elbows’ backsides. Now, slowly lower your head to the ground.

    Then, again put your whole weight on the arms and try to elevate your legs into the air without any support. However, do not set your legs apart when in the air.

    In the third step, jump to bent arms stand and straighten your legs vertically in the air. Keep your elbows close to your sides and make sure you are breathing.

    Now, being suspended in the air with straight legs, try and lower your head to the ground and repeat the step.

    Do these steps with 2 to 3 repetitions and 4-5 sets of each step. Meanwhile, make sure a rest span of 2-3 minutes in between. Up to this level, you have developed muscular stamina but don’t let yourself stop here!

    Step 3: Repeating the movements

    In this step, you just need to master your practice.  Repeat all previous steps and make sure the unique points of balance along with gaining strength in the handstand push-up are maintained.

    You will try to make your legs as straight as possible with the sufficient spatial awareness. Also, try to keep your head in between your arms.

    In this way, lower down your head to the ground and then press back up. Be careful and don’t slam your head into the floor.

    Here I recommend you do 3 to 5 sets of each move with 2 repetitions. Perform all these movements in a controlled and highly precised manner.

    Do not forget to take 3 minutes rest in between.

    Step 4: Sum-up the efforts

    This is the final step to get mastered and perform the full handstand push-up. Here you need much controlled and clear-cut movements.

    At this point, you will start from headstand straddled to the handstand push-ups with your legs together.

    So, start from headstand straddle. Keep your legs apart and try to stand inverted putting all your weight on your head. Meanwhile, keep your legs apart.

    Then, try the same step but with legs together, elbows pointing to the toes.

    Do not flare your arms.

    Now, full handstand push-up (straddled), strand your body in the air with the help of your arms. Touch head to the ground and exhale as you press up.

    Press down your head against the ground as hard as possible and then repeat the movement. Go slowly and precised.

    At the final step, handstand push-up (legs together), keep your legs together while rising in the air. Press your head as close to the ground as possible before pushing back up.

    Again you need to perform these steps with a frequency of 3-5 sets along with 1-2 repetitions of each posture. Do these as slowly and controlled as possible.

    So, here is the full handstand push-up game which involves just precised practice, disciplined form, and techniques of balancing with spatial awareness.

    You can make impressive handstand push-ups simply by following these steps and being patient as well as consistent.

    Step 5: Use of Parallette 

    This is the advanced and final version of the handstand push-ups where you can increase the range head down by using some parallette.

    Yes! You can get this sophisticated skill after developing a simple handstand push-up stamina. At this step, you need to get familiar with the exact use of parallette and high controlled body balance.

    To practice this version, stand on a block and put your hands on the parallette lowering yourself between them.

    Start with straddle handstand and lower yourself as much as possible. The, push your body back up in the air.

    At the next step, start in straight legs in the air and both hands on the parallette. Meanwhile, keep your elbows in, take a deep breath and press down as hard as you can.

    At this step, go for 3 to 5 steps of 4-6 repetitions of each movement. Ensure rest of 1-2 minute in between.

    Go for the full handstand push-up with parallette when you can perform 2 to 3 headstand press to handstand in the straddle position.

    Some training essentials:

    Warm Up

    Whenever a bodybuilder enters the gym, he or she performs some light workout in order to get warmed up. So, keep in mind that without being warmed up you will only damage your muscles.

    Go for a while and get warm up before starting the main workout every time.  Warm up your shoulders and wrists before you start the actual work.

    1. Freestanding Handstand Practice Continue reading

    Smith machine
    Squats Ultimate Guides Workouts and Exercises

    How to Do A Front Squat Using A Smith machine (8 Steps)

    Are you ready to build a formidable strength-training routine using the Smith machine?

    You might want to check out our TOP PICKS for the equipment you need at home or to set up a mini gym right in your home.

    Apart from the machine, most people struggle to hit that peak performance because they don’t have the right gear, especially training footwear that will give them a grip with the floor — and ensure they don’t slip or shift while doing the front squat.

    I have been able to smash my limits with the F-LITE 290 Knit footwear which I got from Inov-8. My girlfriends also loves the F-LITE G 235 V3 footwear which sells at the same price range.

    When you’re ready to do the front squat, here are the 11 steps to follow:

    • Step #1: Adjust the Barbell and place it shoulder height on the Smith machine
    • Step #2: Adjust the Barbell and place it shoulder height on the Smith machine
    • Step #3: Load up the Barbell with the exact weight you prefer
    • Step #4: Perform the exercise first using the weight of the bar
    • Step #5: Add more weight once you’ve developed proper form
    • Step #6: Continue increasing the weight gradually to suit your strength.
    • Step #7: Move behind the bar
    • Step #8: Spread and extend your hip-width apart
    • Step #9: Put your hands on the bar, mostly shoulder-width apart
    • Step #10: Bend your elbows and make sure it’s facing forward
    • Step #11: Keep your upper arm parallel to the floor.

    Finally, push through your heels. Straighten your legs so that it comes back to the starting position.

    When you’re exhausted (you certainly will), you can recover quickly, I’d recommend you take 0+ Oxygen Plus, this gives me a heavy dose of energy for another high-intense workout.

    In general, the front squat workout is powerful. The good news is that when you do it on the right equipment, results can be dramatic.

    One of such workout equipment is the smith machine. The Smith machine is a type of strength equipment that is used when training with weights. It consists of a barbell that is maintained between two steel rails and can only move vertically.

    The benefits of the Smith machine, as opposed to free weights, are, it is safer and you can

    lift more weight Continue reading

    standard barbell
    PowerLifting Ultimate Guides WeightLifting

    How Much Does A Standard Barbell Weigh and How to Measure It?

    Recent studies have shown that many people are now prioritizing fitness activities, and so there is an evolution of various techniques and workouts with each having its own set of benefits.

    Of all the workouts and exercises, the Barbell has become one of the most preferred technique when compared to any other available technique.

    Though, it is not simple like you may think, it comes with great advantages. That is the reason most people love to execute ‘Barbell deadlift.’

    To do the barbell deadlift, it is not necessary to hit the gym for sure. It will be enough if you are well-versed with all the required instructions and tips for this exercise.

    Here, in barbell approach, there is always a need to know the exact weights of the barbell.

    This is very important because the weight helps you determine the total number of heavyweight lifted.

    Also, it is important to determine the time for the exercise. Every weight differs from each other. When taken a lesser weight or a basic weight, you will have to do the exercise for a longer period than normal.

    Likewise, the period also keeps changing or differing from one weight to another. It is always a sincere advice to all the beginners and the newbie to start off with basic or the standard weights.

    The one best thing that the beginners or a newbie can do is that they can start doing simple squats and exercises with the empty bar alone. Since the empty bar is not that heavy, it will help you get the basic warm-ups and let you stay fit and work hard. This will strengthen the core and will give shape to the abs.

    Don’t rush to the heavier ones thinking that miracles will happen overnight!

    Especially gaining the muscular body, abs, and the like — it’s never possible as it is not a five-finger exercise. The person needs to be continuously motivated and focused on the fitness goals.

    Standard Barbell weight

    Firstly, the term ‘STANDARD’ barbell weight is only used to differentiate the basic ones from that of the higher standard weights.

    Image result for standard Barbell Weight

    Now to get the exact idea of the weight of the barbell, you must make sure that both the bar and the weight plates are individually weighed. This simply enables accuracy when you perform the barbell deadlifts.

    Usually, a standard bar (excluding the weight plates) weigh from around 45 pounds, the general ones. As you keep moving on, you will notice that the weights of the bars keep changing too. For instance, they mostly range from about 30 to 45 pounds.

    It is also to be noted that the weights of the bars alone vary as per the length. So, while assessing the weight of the bar you need to make sure that you have considered the length of the bar at the same time.

    Length fact of the barbell

    Image result for standard Barbell length

    If you clearly notice each of the barbells at the gym, you will likely discover that each of the barbells vastly varies from each other on the grounds of:

    • Length of the bar
    • The thickness of the bar
    • Weight plates
    • Women bars
    • Men bars

    So, you will have to look at all these aspects and start calculating the weights. The length matters. Beginners don’t opt for too lengthy and thick bars. You may end up finding it difficult to lift them.

    This will be a bad sign because you may end up with the wrong posture and might lose the confidence and motivation you acquired.

    Types of Barbells

    We are sure you are aware of the various type of barbell that is available in the market. If you don’t, no worries just read ahead.

    Here are the popular ones:

    • Olympic barbell
    • Swiss barbell
    • Standard barbell
    • Safety squat bars
    • Curl bars
    • Trap bars, etc.

    Other than the Standard and the Olympic Barbells, the others look different from each other. While some are made handy to weigh or hold them, the other has safety measure like the safety squat bars.

    Among all these barbells, the Standard and the Olympic barbells are quite popular and in extensive use in comparison to others. At your gym, you will be instructed to practice with the ‘standard barbells’ initially.

    The reason behind this is nothing but that the fact that the standard bars are light and easy for beginners.

    The Weight of empty Barbells

    Image result for empty Barbell Weight

    By the term empty barbells, we mean to say about the bar alone without the weight plates on it.

    The weight of the empty bars is usually 10 to 15 pounds. Beginners can make the best out of the empty bars. They can start their exercise sessions with the help of the empty bar.

    The thickness of the bar

    It is true that the thick bars are the best options if you really intend to lose weight or turn out to be muscular. But the fact is that the thick bars are sincerely not advisable to the beginners.

    They might feel it quite tough and will not be able to properly lift the weight. So, it’s better to be with slightly thick bars, especially for the beginners.

    The heavy or the thick bars are a perfect combo for people who aspire to be great athletes, sportsmen, or fitness freaks.

    They would all love to deadlift with the heaviest barbells out of all that they have. Quite challenging, isn’t it?

    The dimensions of the thin bars

    The thin bars usually are of dimensions ranging from 2.50 cm. The standard thick bars are about 3 cm in thickness. Choose the one that best suits your needs.

    This is so because you alone are the one that has the capability to assess your need and set up targets.

    Be wise enough while setting up fitness goals by bearing in mind that it can never be easy to accomplish or reach the goal. It is not a piece of cake. You need to have a lot of determination and dedication to the fitness exercises.

    While adhering to your fitness plans, also remember that food plays a vital role in helping your body to stay fit. Say no to junk and welcome good food and good vibes.

    Thin or thick bars – which is better?

    Well, both are good in their own ways. But yes, there are some factors that will help you determine whether the thick or thin bars are better.

    It will get quite difficult for you to deadlift with a heavy or thick bar. You can make way to overcome this difficulty by way of replacing it with a lighter or a thinner bar.

    We think, by now you have got some of the concepts clear before performing the exercise.

    Weight of the Plates

    Image result for barbell plates weight

    The best part about the barbell deadlift is that the weight of the bar can be customized as per your needs.

    The customization can be done by either adding or removing the weights from the bar. If you are well-trained in deadlifts or weights, you can do it with all plates that weigh high. Caution only for the trained ones, pros, trainer etc.

    On the other hand, if you’re a beginner or a newbie and you want to lose a few pounds — then you will be advised or instructed to go with the lightweight plates on the bar. With the lighters ones on the bar, the barbell deadlift will be easier and be motivating too.

    The barbell lifts or exercises are beneficial since it strengthens the core muscles, lower back, delivers fantastic abs to you and a good posture to the body.

    Above all, it is cost-effective to get your own set of barbells (Standard ones, provided).

    You can start doing the deadlifts with lighter weights or simple squats too. Just be careful so you don’t hurt yourself in an attempt to do a deadlift. Understand the importance of doing the exercise only as instructed.

    The one tip that will come handy for you while doing the barbell deadlift is to =&8=&. Make sure to deeply inhale while lifting and exhale while bending to the floor. Just concentrate on your breath.

    There is a lot more you can do with these weight plates alone. You can start your warm up by taking one heavyweight plate and start to warm up by way of different exercises. Do squats, bench press, and other simple exercises. That would be a great way for your warm-up session.

    Usually, the warm-up is done with an empty hand or lightly weighted dumbbells. But you can also do it with the weight plates that go on to the barbell. It would be fun and innovative too.

    Olympic Barbells

    The Olympic Barbells are heavier than that of the Standard barbells. Mostly used by the athletes and highly trained ones.

    These Olympic barbells usually weigh 20 kg (men) and 15 kgs (women). So that means that the Olympic barbells are made individually for each gender. The weight of these depends and defer as per the weight plates put upon them.

    With the Olympic barbells that weigh about 45 pounds, exercises like the squats, bench press, deadlifts, etc can be done. These exercises help you in building up a very muscular body, biceps, strengthen core muscles, etc. Overall results are greatly visible if you stick to the Olympic barbells.

    The weight plates of the Olympic barbells usually range from half a pound to 10 pounds (basis) and 2.5 pounds to 100 pounds (heavier). Get them all since the Olympic bars cannot accommodate standard weights on.

    The thing here is that the Standard barbells and the Olympic barbells slightly differ in their weights.

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