Benefits Of Using Kettlebells To Work Out Your Legs

(See 00:44 in the video above)

“Kettlebells are easier to manage than barbells and plates,” says Shane Heins, Onnit’s Director of Fitness Education. If you don’t have access to a gym, or you need to train in hotel rooms due to frequent travel, the kettlebell is the more practical option than conventional free weights. Furthermore, you don’t need a wide array of poundages to get a good workout for any body part. One 16-kilo kettlebell can make for a pretty grueling routine.

The shape and design of the kettlebell allows you to move it in ways that can’t be done with other implements. This means you can train your legs while holding the weight aloft, in front of you, while rotating, and otherwise moving in multiple planes in order to get a unique training effect that prepares you for the movements you’ll make in everyday life and sports. The offset load, however, is what made kettlebells famous. “The bell’s center of gravity is set at a distance from its handle,” says Heins, meaning that you’ll have to work much harder to control the weight than you would with a dumbbell. That raises the stakes on every exercise you do, increasing the benefit to your stability and overall body control.

Why And How To Do The Single-Leg Kettlebell Deadlift

(See 01:27 in the video)

“Just because we have a greater sense of evenness when standing on two legs doesn’t mean both sides are doing their part evenly,” says Heins. Everyone has strength imbalances between sides, and while you’ll probably never smooth them out completely, it’s worth it to at least try to minimize the discrepancy. The single-leg deadlift strengthens the glutes, hamstrings, and adductors in each leg in turn, while improving your balance and body control on one leg. Single-leg training also lets you work through a greater range of motion, and that helps with mobility. All of these things are important for preventing injury, as lopsided strength and mobility between limbs can set you up for accidents. You’ll also find that when each leg works better on its own, the two will come together to produce more force on your bilateral exercises, such as conventional deadlifts and back squats.

Here’s how to perform the single-leg kettlebell deadlift with good form.

Step 1. Hold a kettlebell with both hands at arm‘s length in front of you. Retract and depress your shoulders—think: “proud chest.” Now stand with feet hip-width apart and pick your left foot up off the floor an inch or two (just high enough so it doesn’t scrape the floor when you begin your reps).

Step 2. Soften your right knee so there’s a slight bend, and begin pushing your hips straight back as if to touch a wall behind you. This motion is called a hip hinge, and it’s the same type of movement you’d perform in any deadlift variation.

Step 3. Push your left leg back and straighten it as you hinge at the hips, and try to keep the leg moving in a straight line, as if you were aiming to touch a target that was directly behind you. If you have trouble balancing, you can gently tap your left foot to the floor as you go, but try to keep it elevated. The left leg will serve as a sort of kickstand that supports you while you train the right leg.

Keep a long spine from your head to your tailbone as you bend your hips—don’t let your back round forward. Stop when you feel a good stretch in your right glutes and hamstrings.

Step 4. Extend your hips to come back up to standing tall, touch your foot down to reset, and repeat for reps. Afterward, switch legs and do your reps on the left leg.

Heins says to grip the floor with your foot as much as possible. (If possible, do the exercise in socks or bare feet so you can make better use of your toes). “Your weight should shift to your heel as you hinge,” says Heins. “Push your foot into the floor, and that will create stability up the chain.” Also, avoid twisting your hips and shoulders to either side. Strive to keep both square to the floor at all times.

Single-Leg Kettlebell Deadlift Alternatives

(See 06:20 in the video)

If you’re fairly new to lifting or don’t have a lot of single-leg work under your belt, your biggest challenge may be keeping your balance. In this case, try what Heins calls the sliding single-leg deadlift, where you’ll rely more on the kickstand leg to provide stability.

Sliding Single-Leg Deadlift

(See 06:40 in the video)

Step 1. Set up as you did for the single-leg deadlift but keep the toes of your left foot on the floor and raise your heel.

Step 2. Now bend your hips back and slide your left foot gently along the floor. Maintain contact with the floor throughout the set so you keep balance.

If even the sliding single-leg deadlift feels like a high-wire act, regress the movement one step further to the staggered-stance deadlift (also called a B-stance deadlift). All you have to do is split your legs and hinge the hips. The staggered stance takes a lot of balance out of the equation but still allows you to emphasize one leg over the other, so you get the benefits of unilateral training.

Staggered-Stance Deadlift

(See 07:05 in the video)

Step 1. Stand with your left foot a bit behind the right one so your left toes are in line with your right heel.

Step 2. Perform your hip hinge as normal, using the left leg only to maintain balance.

Yet another option is to hold the kettlebell at your chest rather than at arm’s length. By keeping the weight closer to your body, you’ll have better control of it and can focus almost exclusively on the deadlift motion itself. “The chest-held single-leg deadlift is a good way to instigate sitting back deeper into your hinge,” says Heins.

Chest-Held Single-Leg Deadlift

(See 08:02 in the video)

Step 1. You know the drill… Do any of the single-leg deadlift movements described above but with the bottom of the kettlebell held tight to your sternum and your chest proud.

Sample Kettlebell Leg Workout

(See 09:30 in the video)

Here’s a workout that incorporates the single-leg deadlift with other movements that build strong, balanced, and muscular legs.

DIRECTIONS

Perform the exercises as a circuit, completing one set of each in sequence without rest in between. Afterward, rest 2 minutes, and repeat the circuit for 3–5 total rounds.

1. Single-Leg Deadlift (Any Variation of the Above)

Reps: 10 (each side)

2. Kneeling Leg Extension

(See 10:23 in the video)

Reps: 5–10

Step 1. Get on your knees and hold a light kettlebell at chest level. Flatten the top of your feet into the floor. (You may want to put a towel or mat under you to protect your knees.)

Step 2. Keeping your hips locked out, SLOWLY bend your knees, allowing yourself to fall backward under control until you feel a big stretch in your quads. Stop before you lose control of the movement, and extend your knees to come back up.

Not only is this a challenging exercise, but it can be hard on your knees and quads if you’re not warmed up, so ease into this slowly after you’ve done a thorough warmup (see the video below!).

3. Single-Rack High-Knee March

(See 10:52 in the video)

Reps: 10 (each side)

Step 1. Hold the kettlebell in your right hand at shoulder level and stand with feet hip-distance apart.

Step 2. Drive your right foot into the floor while you raise your left knee up as high as you can. Lower it, and repeat on the other leg. After 10 reps, switch the kettlebell to your left hand.

4. Modified Sumo Squat To Figure-Four

(See 11:24 in the video)

Reps: 3 (each side)

Step 1. Stand with feet shoulder-width apart and turn your toes out as far as you can. Hold the kettlebell with both hands in front of your chest.

Step 2. Squat as deeply as you can, pushing your knees out as you descend. Keep your chest facing forward and maintain a long spine from your head to your tailbone—don’t let your pelvis tuck under (stop short of where it does).

Step 3. Extend your hips and knees to stand up tall again and then turn your body to your left, raise your right leg in front of you, and rest it against your left leg in a figure-four position. Depending on your mobility, you can rest the leg above the knee or against your shin—either is fine.

Release the right leg, return to the modified sumo stance, squat, and repeat the figure-four on the other side.

How To Stretch Your Legs Before Working Out

Perform the following mobility routine from Onnit-certified coach Eric Leija (@primal.swoledier) before you take on the workout above. It will stretch out your hips, glutes, and hamstrings for the work to come, and raise your core temperature for safer training.

How Often Should You Train Your legs?

(See 12:28 in the Single-Leg Kettlebell Deadlift video)

You can perform the workout outlined above three days per week on non-consecutive days. Heins says you could do it Monday, Wednesday, and Friday, and perform your upper-body work on Tuesday, Thursday, and Saturday.

Discover more single-leg training options, such as the B-stance hip thrust.

The post A Pro’s Kettlebell Leg Workout With The Single-Leg Deadlift appeared first on Onnit Academy.

The hang clean, however, is a highly technical movement that takes A LOT of practice to really get down. Follow the advice given here by Zack Telander (@coach_zt), Olympic weightlifting competitor and coach, to master the hang clean and use it to gain muscle, power, and total-body strength.

What Are Hang Cleans and What Are The Benefits of Doing Them?

(See 00:25 in the video above)

In the full clean exercise, as done in the sport of weightlifting, you start with the bar on the floor and heave it up to shoulder level (called the “front rack” position). In the hang clean, you start the movement already standing straight and then bend your hips back to lower the bar—usually to just below the knees. From there, you explosively extend your hips, knees, and ankles to get the bar up to the rack position. This is done right after you lower the bar, so the stretch reflex kicks in and helps you power the bar up. Because you start in a stronger position, says Telander, the hang clean is a little easier to control than the regular clean, and therefore a better move for beginners to work on.

The hang clean offers numerous benefits. The explosive extension of the hips, knees, and ankles (called “triple extension” by coaches) happens almost simultaneously, producing tremendous power. A football player’s ability to charge forward out of a three-point stance, a basketball player’s jump shot, and a track star’s sprint all owe their power to triple extension. Unsurprisingly, the hang clean almost always figures into the workouts of these types of athletes.

The hang clean also recruits pretty much every muscle you can think of, but particularly the glutes, hamstrings, calves, upper back, and core. Progressively loading the hang clean over time can get you big and strong and change your physique.

How To Properly Execute A Hang Clean

(See 01:23 in the video)

The hang clean is awesome… but it’s not as easy as doing a barbell curl or a dumbbell shrug. It’s an incredibly technical movement that’s going to require a lot of practice to do properly—so be patient. Telander recommends you break the hang clean down into its component parts and work them one at a time. Practice the following with an EMPTY barbell.

Part 1: The Front Rack

(See 01:40 in the video)

The first thing to familiarize yourself with is the front rack position—holding the bar at your collarbone/shoulder level. This is the last part of the clean movement—where the bar finishes—but Telander likes to drill it first because it’s the easiest part of the lift to get down. It also sets you up for presses and jerks, which you’ll want to progress to after you have the hang clean under your belt.

Step 1. Stand with your feet between hip and shoulder width and hold the bar at arm‘s length with your hands at shoulder width. Your hands should be about thumb length from the outside of your thighs. Now press the bar overhead.

Step 2. Lower the bar with control until it’s at shoulder level, and point your elbows forward as you bring it down. This should allow the bar to settle just above your clavicle in the front rack position. If you lack mobility in your wrists, upper back, or shoulders, you may have difficulty holding onto the bar. Your hands can open to allow you greater range of motion, but don’t let the bar roll all the way to your fingertips—you won’t be able to control it.

Repeat this motion for several reps and practice it for multiple sets. Your mobility should improve within a few sessions. When you’re confident in your front rack, move on to the next component.

Part 2: The Muscle Clean

(See 02:45 in the video)

The muscle clean is where you’ll work on popping the bar from your hips to your chest—the stage right before you finish in the front rack. It’s basically an upright row done with momentum.

Step 1. Start with the bar at arm’s length in front of you again.

Step 2. Row the bar straight up in front of your body, raising your elbows high and out to your sides. As the bar reaches your chest, push your elbows forward and under the bar so you end up in the front rack. Essentially, “as soon as you feel you can’t pull the bar any higher with the grip you’ve taken,” says Telander, “you’ll want to begin turning your elbows over.”

Be careful not to lift the bar too high so that it flops over and bounces into the front rack. You want to pull it fast, but don’t let momentum take control away from you.

Practice this for several workouts, and integrate it with the front rack. At this point, you’ll have two-thirds of the hang clean down pat.

Part 3: The Contact Drill

(See 03:50 in the video)

Now you’re ready to practice getting the bar in contact with your legs and beginning the explosion upward.

Step 1. From the same standing position, bend your knees slightly and then bend your hips in order to lower the bar to mid-thigh level.

Step 2. Let the bar drift away from your body and then, using only your arms, snap it back so it touches your thighs again. As soon as you feel it hit your thighs, extend your hips and knees and go into the muscle clean you learned in Part 2. You don’t have to raise the bar all the way up to your chest though. Keep the movement between your thighs and about sternum level so you can focus on that initial hip and knee drive. The bar should glide up in a straight line, just in front of your shirt.

When that feels natural, try integrating the contact drill with the full muscle clean and finishing in the rack position. Then, when that feels strong, you can begin to catch the bar in the front rack position by jumping and descending into a quarter-squat. As you come up in the muscle clean, use enough power so that your feet leave the floor and you come back down bending at the hips and knees to absorb the force.

Hang in there, no pun intended. You’ve got almost the entire hang clean movement now.

Putting It All Together

(See 04:40 in the video)

The hang clean can begin just above or below the knees, depending on how you want to implement it in your training. For those just learning the clean, Telander likes to begin from below the knee at about mid-shin height, as that’s the safest way to practice the hang clean and reinforces good technique.

Practice the integrated hang clean drills you’ve already worked on, but instead of beginning the contact drill with the bar drifting in front of you, you’ll begin with the bar in contact with your legs at mid-shin. Start from standing, take a breath in and hold it, and bend the hips and knees until the bar is low enough. As soon as you reach that position, begin extending your hips and knees and clean the bar to the front rack. Exhale, drop the bar back in front of you with control, and repeat.

When you feel good about your form, you can add weight to the bar. Start with 25-pound plates, and you may need to elevate the bar on some blocks or mats so that you can set up with the bar at mid-shin. When you work up to using 45s on each side, the bar will be high enough just sitting on the floor. (If you have rubber bumper plates, any weight you use will be the same diameter and therefore the same distance from the floor).

How To Choose The Right Weight For The Hang Clean (Plus, Sets and Reps)

(See 08:02 in the video)

The hang clean is meant to be loaded heavy, so you can build as much muscle and strength as possible. But when you’re new to the lift, you need to go light so you can master good technique. Start with no more than 45 pounds on each side (again, lighter weight with the use of bumper plates is even better, if you have access to them). “Go for 5–10 sets of 1–3 reps,” says Telander. As you get better, you can work up to sets of as many as 5 reps, but you should rarely go higher than that. The more reps you perform, the more fatigue you’ll accumulate, and fatigue causes form to break down and can lead to injury, or, at the very least, sloppy hang cleans that don’t have the desired training effect.

Five to 10 sets seems like a lot, doesn’t it? Remember, this is Olympic weightlifting, not bodybuilding, and the emphasis is on technique and power—not muscle failure. You want to do a fair number of sets to ingrain good form, so think of them as practice. A set of hang cleans should end when you feel you can’t do another rep with perfect form, not the point where you’re straining to even get the bar moving. It’s a different kind of training than most people are used to, and it requires a different mentality.

What Muscles Do Hang Cleans Strengthen?

(See 08:55 in the video)

The hang clean is truly a full-body movement, as it involves so many muscles to take the bar from near the floor up to your collarbone. With that said, weightlifters often sport impressive trapezius muscles, thick upper backs, and dense glutes and hamstrings. Beyond the changes you’ll notice hang cleans have on your physique, their main benefit will be to your athletic potential. Telander says hang cleans build the muscles and the neuromuscular coordination necessary to jump higher, run faster, and lift more weight, particularly on exercises that use similar body mechanics, such as the squat and deadlift.

How To Stretch Before Doing Hang Cleans

(See 12:45 in the video)

We mentioned above that the front rack position can be awkward for many people. The hang clean also demands a lot of mobility in the hips and hamstrings. Therefore, Telander recommends these two drills that can help open up the areas that allow you to control the bar better throughout the hang clean’s range of motion.

Front Rack Banded Stretch

(See 12:50 in the video)

Step 1. Grasp an elastic exercise band (preferably a loop band as opposed to a tube) with your right hand and stand on the other loop with your right foot.

Step 2. Get into the front rack position and then raise your arm overhead so your elbow points to the ceiling and the band pulls on your arm in a straight line from behind your back. Allow the band to stretch your arm—you should feel a strong pull through your triceps and back. Pull your ribs down so you don’t hyperextend your spine, and brace your core. Hold the stretch for 30–60 seconds, and then repeat for 2–3 sets, or until you feel that your front rack position has improved. Do the stretch on both sides.

Bodyweight RDL

(See 13:49 in the video)

Step 1. Stand with feet at hip width and bend your knees slightly.

Step 2. Push your hips back as far as you can while keeping a long spine from your head to your tailbone—don’t lose the arch in your lower back. You’ll feel a strong stretch in your hamstrings. Do 2–3 sets of 10–20 reps. You can also use the exercise band you had for the front rack stretch to increase the intensity: stand on the center of the band while holding a loop in each hand. Yet another option: use a kettlebell.

Hang Clean Alternative Exercises and Variations

(See 09:18 in the video)

If you’re having trouble with the hang clean, back off to a less complicated exercise that shares similar mechanics but is less technically demanding. The Romanian deadlift and kettlebell hang clean build strength and power in the hips and will help you get familiar with the hip extension movement you need to be proficient at hang cleans when you go back to them.

Romanian Deadlift (RDL)

(See 09:25 in the video)

See the description for the bodyweight RDL above. The exercise is essentially the same, but now you’ll add weight, performing the lift with a barbell. Perform 2–3 sets of 5–10 reps.

Kettlebell Hang Clean

(See 10:00 in the video)

While the kettlebell hang clean is easier to master than the barbell version, it offers a different kind of challenge and a unique array of benefits. You’ll use two kettlebells at once, which means your body will have to stabilize two weights independently, and this is helpful for simulating the chaos that comes in real-life sports play.

Step 1. Stand with feet outside shoulder width and hold a moderate-weight kettlebell in each hand.

Step 2. Bend your hips back and, when you feel a stretch in the hamstrings, explosively extend your hips and pull the kettlebells up in front of your torso. Drive your elbows back against your sides as you do this—this will help you avoid flipping the kettlebells over your wrists so they slam into the back of your forearms, a common (and painful) mistake. Then drive your elbows forward. The weights should end up just under your chin (basically the same rack position as in the barbell hang clean).

Perform 2–3 sets of 5–10 reps.

Tips On How To Avoid Mistakes and Getting Hurt

(See 11:10 in the video)

The hang clean isn’t any more dangerous than virtually any other barbell lift, but it can be trickier. You absolutely must pay attention to your form at all times. Telander says to think about the three parts to the lift that he described above as a spectrum—you’re free to go back and forth between them and revisit a section as needed when you recognize that one part needs work. “If you struggle with the full hang clean,” says Telander, “you might need to go back and work on the contact drill.” Likewise, if you feel off on your contact drill, go back and drill the muscle clean some more. Each part sets you up better for the one that follows it.

Telander also cautions not to think of the clean as a reverse curl with momentum—a very common mistake. You’re not heaving weight up with just your back and biceps. “Think ‘elbows high’ when you do the muscle clean,” he says, so you row the weight up rather than sling it.

It’s also a good idea to hire a coach to observe your form and correct it on the spot. USA Weightlifting can connect you with such a person (many CrossFit boxes have weightlifting-certified coaches as well). At the very least, video yourself so you can look at what you’re doing and gain awareness. Having a training partner is a good idea too.

Master another power-building clean variant with our guide to the One-Arm Kettlebell Clean exercise.

The post How To Do The Hang Clean Exercise Like A Pro appeared first on Onnit Academy.

What Are B-Stance Hip Thrusts and What Are Their Benefits?

(See 00:46 in the video above)

The B-stance hip thrust is sometimes called a “hip thrust with a kickstand,” or a “staggered-stance hip thrust,” because you use one leg for balance while the other one thrusts. Like the conventional bilateral hip thrust, you lie back on a bench (your body perpendicular to it), and raise your hips up to lockout, but in the B-stance thrust, you push with one foot while the heel of the other one stays grounded for extra support.

You see, most people start out with the regular bilateral hip thrust, where you work both glutes at the same time. Later, they try to progress to the single-leg hip thrust, which has you holding one leg up in the air while you thrust with the other one. The problem is, going from two-legged hip thrusts to single-leg thrusts is too big a leap for most people. It can be very hard to stabilize your hips and avoid twisting to one side when you’re doing true single-leg hip thrusts, and many people find that even their bodyweight alone is too difficult to control for more than a few reps.

That’s where the B-stance hip thrust comes in. It’s a nice intermediate exercise that’s more challenging than the basic two-legged hip thrust, but more stable than the single-leg hip thrust, so you can work one side at a time and build your balance without having to work too hard to keep your body aligned and on the bench.

In addition, because it’s a unilateral exercise, it allows you to isolate one glute at a time, which helps correct any imbalances you have between sides. Also, focusing on one muscle area at a time recruits more muscle in that area, which can help you add muscle size more easily. So, if you want a big, round butt, the single-leg hip thrust is a very good exercise choice.

Lastly, if you have lower-back pain, and you find that two-legged hip thrusts hurt to perform—maybe because you hyperextend your back at the top of the movement—you may find that the B-stance hip thrust is more comfortable to do. Because you’re essentially working one leg at a time, you can’t thrust as hard or as high, so it’s harder to overextend your range of motion. The single-leg hip thrust keeps the force where you want it—in your glutes—and out of your lower back.

How To Do B-Stance Hip Thrusts

(See 03:00 in the video)

The B-stance hip thrust builds off the conventional two-legged thrust. Once you’ve found a comfortable position for bilateral thrusts, it’s an easy transition to B-stance thrusts.

Step 1. Secure a bench against a wall or rack so it doesn’t slide; you can also weight it down with heavy dumbbells. Lie back on the bench, perpendicular to its length, so that the edge of the bench supports your body right under your shoulder blades.

If you’ve tried hip thrusts in the past and felt them too much in your lower back, you can try sliding your body up a little higher so the bench supports your mid-back rather than the bottom of your shoulder blades. 

Now extend your hips to get into the top position of the double-leg hip thrust, so your shoulders, hips, and knees are aligned. Adjust your feet so that they’re directly below your knees. Now when you lower your hips down, your stance should be set so that you can thrust with the greatest range of motion and good form.

Feel free to play around with your foot position, angle, and spacing a little more, and do a few practice reps, until you find a setup that’s the most comfortable and lets you feel your glutes working more than any other muscle. This will be your normal bilateral hip thrust setup.

Step 2. Now you’ll transition from the bilateral hip thrust to the B-stance. Extend one leg forward so the heel lines up with the toes on the planted foot. This partially-extended leg is called your kickstand leg. Keep the toes on your kickstand leg elevated so the weight of your leg is resting on that heel.

Step 3. Tuck your chin to your chest, and make fists with each hand, driving the back of your arms into the bench for stability. Tuck your tailbone under, and brace your core. Now drive through the foot of your planted leg to extend your hips until they’re locked out and parallel to the floor. Push both knees out a bit as you extend your hips, and keep your ribs pulled down so you don’t bend at the spine.

Your shoulders, hips, and knees should form a straight line in the top position.

According to Bret Contreras, PhD, author of Glute Lab and arguably the world’s foremost expert on glute training, the kickstand leg should only apply about 30% of the force in your B-stance thrust. Most of the work should be done by the leg that’s closest to your body. Remember, the kickstand leg is only supposed to provide some stability, so make your other leg’s glutes do the majority of the work.

Use your bodyweight alone until you’ve mastered the B-stance hip thrust technique. But when you think you’ve got it down, you can add a barbell to your lap for resistance, just as you do with the normal two-legged hip thrust. However: “I suspect that as you lift more weight,” Contreras writes in his book, “you will inevitably use your extended leg more to counterbalance the weight, which defeats the purpose of trying to load mostly one leg. So, as with the single-leg hip thrust, it’s better to keep the load light.” If you get to the point where B-stance hip thrusts for higher reps (north of, say, 10) don’t challenge you much anymore, it’s probably time to progress to the true single-leg hip thrust (with the non-working leg up in the air), which we explain in the B-Stance Hip Thrust Alternatives section below.

What Muscles Do B-Stance Hip Thrusts Work?

(See 05:40 in the video)

The B-stance hip thrust really works the gluteus maximus, which is your main butt cheek muscle, responsible for extending your hips. But it also trains the gluteus medius, which is on the side of your butt cheek, and the glute minimus, which lies under the glute medius. Both the medius and minimus work to stabilize the pelvis, so they will get trained by any variation of the hip thrust too.

While all variations of the hip thrust are fairly new exercises in the fitness world, research on them is mounting, and pointing to positive benefits both in terms of athleticism and glute muscle gains. A 2019 trial found that hip thrusting with a barbell improved subjects’ sprint performance. Meanwhile, in a landmark 2023 study, subjects were divided into two groups, with one team training the hip thrust and the other doing the barbell back squat—no other lower-body work was performed. After nine weeks, glute growth in both groups was roughly the same, indicating that the hip thrust is at least as good a glute exercise as the much beloved, age old, and tried-and-true squat.

Perhaps even more impressive, however, was another 2023 study that had two groups perform a full-body workout. One group did leg presses and stiff-legged deadlifts for their lower body in the session, while the other group did those two movements and then two sets of hip thrusts at the very end of the workout. Both groups saw gains. The non-thrusting group enjoyed a six percent increase in glute growth, but the ones who ended their workouts with thrusting grew their glutes by more than nine percent.

This gives us a little to think about. On the one hand, the subjects who hip thrusted did end up performing more work for their glutes than the other group did, which may account for their extra gains. However, you have to factor in that their hip thrusts were done dead last in the session, after they had trained both upper and lower body and accumulated a lot of fatigue. The body’s ability to recruit muscle fibers is greatly diminished for exercises that are done late in a workout—i.e., exercises done at the end of your workouts will never be as effective as those that are done at the beginning—so this suggests that the hip thrust may have outperformed the other glute exercises in the session (the leg press and stiff-legged dead), regardless of fatigue.

Note that all of the above research was done on the TWO-legged hip thrust, NOT the B-stance exercise, so it’s hard to say how B-stance thrusting compares to back squats, single-leg squats, leg presses, deadlifts, or anything else. But, until further research emerges, it’s a good bet that any hip thrust variation is going to be a solid choice for building the glutes.

How Do B-Stance Hip Thrusts Compare To Other Hip Thrusts?

The B-stance hip thrust is essentially the middle man between the bilateral thrust and the single-leg hip thrust, helping you progress from the former to the latter. It won’t allow you to train as heavy as the more stable, two-legged thrust will, but the B-stance will help you to better isolate the glutes on one leg at a time, while providing enough stability for you to train hard and safely. It’s also likely safer for the lower back than the bilateral thrust, because it lessens the risk of hyperextending the spine when you lock your hips out.

How to Stretch Before Doing B-Stance Hip Thrusts

(See 07:45 in the video)

Warm up and stretch out your glutes and hips prior to a B-stance hip thrust session with these moves, courtesy of Onnit-certified coach Eric Leija (@primal.swoledier). Do 2–4 sets each.

Pelvic Hip Circle

Reps: 3–5 reps

Stagger-Stance Hip Hinge

Reps: 5–10

Hinge Jump

Reps: 3–5

B-Stance Hip Thrust Alternatives

(See 06:12 in the video)

When you think you’ve got the B-stance hip thrust down, you can move up to the single-leg hip thrust, where you raise one leg in the air and work the other one without any support.

Single-leg Hip Thrust

Step 1. Set up as you did for the B-stance hip thrust but raise one leg off the floor entirely and bend that knee, bringing it toward your chest.

Step 2. Push your working foot into the floor and raise your hips until they’re roughly in line with your working knee and your shoulders. Remember to keep your ribs down and core braced.

Single-Leg Glute Bridge

If you want to isolate the glutes a little bit more, you can do a single-leg hip thrust motion on the floor, without a bench. This is known as a glute bridge. Bridging your hips up from the floor will decrease the range of motion some, but it will ensure that only your glutes do the work to move your hips (as opposed to the hamstrings, which do contribute a little bit to the hip thrust, while the quads kick in a little as well to extend the knee).

Luckily, we have a whole video tutorial on how to do the single-leg glute bridge in a separate article.

The post How To Do B-Stance Hip Thrusts Like An Expert appeared first on Onnit Academy.

What Is The Advantage of Using Kettlebells Over Dumbbells? – 00:19

The two implements are similar but different. See why kettlebells are the athletes’ choice.

How Do You Hold A Kettlebell Properly? – 01:18

Tips on getting the most control of your movements.

What Kettlebell Weight Should I Use? – 01:43

Find out which weight increment is right for you, whether you’re a man or woman.

What Kettlebell Exercises Should I Start With? – 02:14

A basic beginner’s routine.

How Can I Use A Kettlebell To Burn Fat? – 02:39

Here’s how to set up a kettlebell workout to promote fat loss.

How Can I Use A Kettlebell To Build Muscle? – 03:08

Here’s a strategy for gaining muscle and strength.

Can I Start Training With Kettlebells, Or Do I Need Something Easier? – 03:25

Find out the prerequisites for kettlebell training… or not?

How Can I Keep From Smacking My Wrist With The Kettlebell? – 04:08

How to clean a kettlebell safely.

What Should I Look For In A Kettlebell? – 04:42

A quick buyer’s guide for bells, including features to look for.

Are Kettlebells Good For Athletes? – 05:14

Here’s what kettlebells can do for sports performance.

How Can I Learn To Do Kettlebell Flows? – 06:04

Connect your exercises to create flow routines that challenge your body while giving your mind the freedom to express itself.

For more kettlebell exercises and beginner-focused training tips, check out our Full-Body Kettlebell Workout for Beginners.

The post Kettlebell Training FAQs appeared first on Onnit Academy.

Let’s explore how to do the landmine squat for better squat technique, more quad development, and safer, user-friendly squatting in general.

What Is The Landmine Squat And What Are Its Benefits?

(See 00:35 in the video above.)

The landmine squat is done with the barbell in a landmine unit, which is a metal cylinder that swivels on an axis. A landmine allows you to lift the barbell in various arcing motions rather than straight up and down, letting you perform a number of exercises with a less complex squatting technique that can be easier on your joints.

In the landmine squat, the weight is held in front of your body rather than behind it, so landmine squatting resembles the front squat as well as the goblet squat that many people do with a kettlebell. Therefore, it’s sometimes called a landmine goblet squat. One big advantage of the landmine squat over the kettlebell goblet squat is that it’s more stable, and the barbell allows you to load more weight, so landmine squats in general can be done heavier and are usually a better choice for building muscle than the goblet squat.

Like the goblet squat, the landmine squat reinforces good squatting mechanics that keep you safe—for example, sitting your hips back and keeping your chest up as you descend. If you have trouble squatting with a barbell on your back—that is, if it bothers your low back or knees, or you just can’t seem to keep form—the landmine squat can be an awesome replacement exercise. Use it to ingrain good squatting mechanics, and then go back to the barbell back squat or front squat. You’ll probably find that your technique is sharper, and you can squat deeper than before.

How To Do The Landmine Squat?

(See 01:35 in the video.)

The landmine squat is pretty easy to perform, making it a great move for beginners, or other people who don’t have much experience squatting with load. You want the bar right up against your chest, and keep your torso as upright as possible as you squat down.

Step 1. Load a barbell into a landmine. If you don’t have a landmine unit, you can wedge the end of the bar into a corner in your gym. It won’t be quite as stable, but it should still work. Set a box or bench on the floor in front of the bar, right next to where the barbell plates will be loaded. Pick up the end of the bar and rest it on the box and load the plates you’ll use. Now you have a platform to lift the bar off, making it easier to get into position for the start of the exercise.

Step 2. Squat down in front of the bar and wrap your hands around the end of it. Tuck your elbows to your sides. Keeping your back straight and flat, lift the bar off the box and step away from the box if needed so it’s not in the way of your squat. You should end up standing with the bar right at your chest. (Don’t hold the bar any higher; that will make your shoulders work harder than they have to, and you’ll fatigue your upper body before your legs.)

Adjust your stance so your feet are between hip and shoulder width and your toes are turned out a few degrees. Now you’ll have to play around with your position and see what’s comfortable. You can lean forward so your weight is more on the balls of your feet, or you can stand tall—whatever allows you to squat with the deepest range of motion and good form.

Step 3. Draw your ribs down, take a deep breath into your belly, and brace your core. Keeping a long spine from your head to your tailbone, squat as deeply as you can, driving your knees apart so that they line up with your big toes. You should be able to go much lower than you normally could in a back squat without your heels rising off the floor or your lower back rounding.

Step 4. Extend your hips and knees to stand tall again. When you’ve finished your set, rest the weight on the box again.

What Muscles Does The Landmine Squat Work?

(See 03:05 in the video.)

Like the back squat, you can count on the landmine squat to work the following muscles:

• Quadriceps (front thighs)
• Glutes (butt)
• Rectus abdominis, obliques (core)
• Various muscles of the upper back (they act as stabilizers here)
• Deltoids (shoulders, again, working to stabilize)
• Spinal erectors (lower back)

The landmine squat is a perfect choice for people who want to emphasize quad gains. Because the range of motion is so great at the knee joint (greater than a hip-dominant back squat), your quads will work hard throughout each rep. It’s also ideal if you suffer from lower-back pain during back squats. Your torso stays very vertical on a landmine squat, minimizing shear forces on the lumbar. In other words, landmine squatting lets you train legs heavy and hard without undue stress on the spine.

How To Do The Landmine Hack Squat

(See 03:34 in the video.)

The landmine can also be used as a substitute for the hack squat—the squat machine you see in most gyms where the weight is held behind the body and your back rests on a pad. The landmine hack squat may allow you to squat even deeper than the regular landmine squat, making it a great tool for emphasizing the quads. That said, it’s a little more awkward to set up and, for most people, will take some getting used to.

Step 1. Set up the barbell in a landmine as you did for the regular landmine squat. You don’t have to use a box to rest the bar on if you’re using light weights that you’re sure you can control, but if you do, make sure that when you squat, the bar will be clear of the platform. Wrap your hands around the bar and lift it up, turn around, and rest the bar on one shoulder.

Step 2. Play around with your foot position until you feel balanced and stable. Your feet should be between hip and shoulder-width apart and a little in front of you, and you should lean your bodyweight backward into the plate on the bar—that’s right, let the barbell support your weight just like a hack squat machine would. In this case, the bar really should be in a landmine unit. A corner alone may not provide the stability to support your body—so be smart and stay safe!

Step 3. Lower your body into the squat, going as deeply as you can without your pelvis tucking under and your lower back rounding. You should be able to get your knees almost fully flexed.

Step 4. Drive through the balls of your feet to stand back up. On your next set, switch the shoulder that the bar rests on so you don’t develop an imbalance.

How to Stretch Before Exercising

Use the following drills from Onnit-certified coach Eric Leija (@primal.swoledier) to warm up your hips and knees for strong squatting.

Landmine Squat Alternatives

(See 05:15 in the Landmine Squat video at the top.)

If you don’t have a landmine or a barbell, you can perform a goblet squat with either a kettlebell or a dumbbell. Like the landmine squat, the goblet squat is an excellent movement for learning and refining good squat technique, as it automatically forces you to squat with your chest up while driving your knees apart and sitting back into your hips.

Step 1. Hold a kettlebell in front of your chest by the sides of its handle. Draw your shoulders back and downward (think: “proud chest”), and tuck your elbows in close to the bell—try to get your forearms as vertical as you can. Stand with your feet between hip- and shoulder-width apart, and turn your toes out a bit—up to 30 degrees if you need to.

Step 2. Tuck your tailbone and draw your ribs down so that your pelvis is parallel to the floor. Take a deep breath into your belly, and brace your core. Actively twist your feet into the floor, but don’t let them move. Think of your legs as screwdrivers, or that you’re standing on grass and trying to twist it up beneath you. You should feel the arches in your feet rise and your glutes tighten, creating tension in the lower body.

Step 3. Keeping a long spine from your head to your pelvis, push your hips back and squat down, as if sitting down into a chair. Squat as low as you can while keeping your head, spine, and pelvis aligned. Push your knees apart as you descend. You should feel most of your weight on your heels to mid-foot area. If you feel your lower back beginning to round, stop there, and come back up. Keep your torso as vertical as possible—you shouldn’t have to lean forward or work extra hard to hold the bell upright. Avoid bending or twisting to either side.

Step 4. Drive through your feet as you extend your hips and knees to come up.

Learn more about squatting variations for different goals with our guide to Front Squats Vs. Back Squats: Everything You Need To Know For Building Muscle.

The post How To Do The Landmine Squat: Hack Squats, Goblet Squats, and More appeared first on Onnit Academy.

What Is A Steel Mace?

(See 00:35 in the video above.)

We won’t sugarcoat it: the mace was invented to kill people. But it wasn’t long before folks realized that lifting one could help them get into great shape too.

The use of a mace dates back to the days when fitness was a fortuitous byproduct of training for war. More than 2,000 years ago, Hindu soldiers in India wielded maces that were nothing more than bamboo sticks with stones tied to the ends. One of their deities, Hanuman, was a monkey-man hybrid who carried a mace and, as the legend went, could lift the Himalayas with his hands. Called a “gada,” the mace was primarily used to help condition warriors for their combat training, which included wrestling, archery, and sword fighting.

“If we look back at various martial cultures,” says John Wolf, co-creator of Onnit’s unconventional training curriculum, “they all used some kind of mace.” Historical records indicate that different varieties of maces were present in India, and later Russia and Western Europe during the Middle Ages, as each culture experienced a time when the armor of its warriors became more advanced than the weaponry used against it.

As anyone who’s seen Braveheart or Robin Hood knows, maces evolved to where they had spikes on the ball end, and they helped turn the tide of many a war. But the gentler, more primitive models were never discarded as a tool used off the battlefield to get a great workout.

When you think about it, a steel mace is really just another barbell, albeit with a weight on only one end. They usually range from around seven pounds to 25 or more, and you can do everything with a steel mace that you ever learned to do with a barbell. And that’s just the beginning.

Performing classic strength exercises such as the squat, overhead press, Romanian deadlift, and bent-over row with a mace works all the same muscles that the barbell will, but with a bonus. The imbalance created by the load of the mace head (the ball at the top of the mace handle) will make it difficult to lift the mace evenly. It wants to pull you out of position, twisting you in the direction of the heavier end, so you have to work that much harder to keep the path of motion even—calling on your core, grip, and various stabilizer muscles to do so. Spend a few weeks doing these exercises with the mace and then see how you feel doing them with a regular barbell again. Don’t be surprised if you feel more stable and strong, and break strength plateaus shortly thereafter.

What Are The Benefits of Steel Mace Training?

(See 01:40 in the video.)

You don’t even have to work out with the mace, per se, to reap some benefits from it. The long lever that the handle creates makes it fantastic for increasing mobility. If you have tight shoulders and a rounded upper back, for instance, as a result of too much chest training and/or sitting at a desk in front of a computer for too long, try holding the mace behind your head with the mace head pointing to the floor. Swing it gently side to side to feel the mace gradually pull your shoulders into greater flexion, opening up your chest and stretching your thoracic spine. Many people find this helps relieve shoulder pain, and warms them up for an upper-body or pressing workout.

Rotational Strength

Once you’ve gotten a feel for the steel mace, you can begin to unlock its greatest potential—using it as a tool to train rotation. The fact is, most people’s training is limited to the sagittal movement plane. This means exercises where the trunk or limbs move forward and back, as in a bench press, curl, squat, deadlift, and running. Nevertheless, most of the movements we make in sports and everyday life aren’t that simple. They’re combinations of all three planes of motion—moving forward and back, side to side, and in rotation. With that in mind, doesn’t it make sense to train these movements in our workouts?

The steel mace facilitates the body’s ability to rotate—and resist rotation, when needed—more so than the kettlebell, steel club, or any other training implement.

It lends itself perfectly to performing chopping and paddling motions that make your shoulders, torso, and hips twist—something they can’t do as well or as safely with a barbell or other conventional equipment. The length of the mace handle is ultimately designed to be swung. Swinging the mace creates tremendous force—a force that threatens to knock you off balance and out of position unless you learn to control it. As a result, steel mace training is one of the best ways to instill good posture and movement mechanics. It trains you to maintain what trainers refer to as the body’s structural integrity, so that you can stay stable and in control of how you move no matter what storm you find yourself at the center of, be it running and cutting on a field, fighting an opponent in a cage, shoveling snow out of your driveway, or a million other challenges.

Power Development

Of course, with greater rotational movement comes greater power.

Knockout punches and kicks, 90-miles per hour fastballs, and 300-yard drives off the tee all depend on your ability to coil and uncoil your body rapidly and efficiently, and steel mace exercises can simulate the movement mechanics involved in all of the above.

When you’re ready, you can advance your training to include an infinite number of more complex moves that are unique to the mace and really take advantage of its rotational potential, such as the 360, barbarian squat, uppercut, and various other techniques you’ve no doubt seen demonstrated on YouTube (some of which we’ll introduce you to in this article). You’re even welcome to make up your own exercises, as one of the mace’s greatest attributes is its ability to help you express yourself, using it to flow through movements that train your body as well as communicate your passion, not unlike a dance, martial art, or other physical art form.

Fun!

If you’re the kind of person that just can’t get excited about going to the gym and lifting weights from point A to point B, the mace might be the thing that finally motivates you to work out. Wolf says there’s a primal rush you get from lifting the mace overhead that has to be experienced to be understood. Because of its origins as a weapon, it makes you feel like a warrior when you use it. Curling a barbell? Not so much.

“I think part of the appeal is that you can feel the applications the steel mace has immediately,” says Wolf. “Whether or not we feel removed from our history as a tribal people who fought wars, there’s an innate knowledge of how to use tools like the mace that’s still in us. The steel mace can help you tap into that, even if it’s just to get in better shape.”

The Science of Steel Mace

It’s a little ironic that the mace is one of the oldest fitness tools on earth and yet remains among the least studied. Fortunately, that may be changing, as researchers at California State University conducted a trial using Onnit’s steel maces. (Onnit did not suggest or commission the study—the researchers acted entirely on their own.)

“I have a grad student, Christian Ison, who’s a trainer, and he implements the mace in
the training he does with his clients,” says Dr. Eddie Jo, Associate Professor of Exercise Physiology at Cal Poly Pomona, and director of its Human Performance Research Lab. “We were talking about the mace one day and realized there haven’t been any studies done on it, to our knowledge, so why not do one ourselves?”

Jo’s team gathered subjects who had recreational training experience—people who were already performing some kind of resistance training at least three days per week and for at least an hour per session. They had no prior experience using the steel mace. Jo had them work out with Onnit steel maces, following the directions provided in the manuals that were packaged with them.

“We wanted to look at muscle activation patterns during common steel mace exercises,” says Jo. The exercises chosen were the overhead squat, 360, reverse lunge, and lap squat. “We put EMG sensors on the dominant sides of the subjects, and we had them do a set of each of those exercises with the mace head positioned on the dominant side as well as the non-dominant side to see how the dominant side muscles reacted.”

Unsurprisingly, the muscles on the dominant side (for instance, the quads, traps, deltoids, pecs, and triceps during the overhead squat) showed greater activity when the lift was done with the mace head on that side (i.e., pointing to the right on a right-handed person). “But what was interesting,” says Jo, “was when we looked at the oblique and core muscles. The activation of those muscles was greatest when the mace head was held on the opposite side. So if you’re doing the switch squat and the mace head is pointing left, the right obliques will fire harder. It shows that the mace gives you a very unique muscle activation pattern compared to normal barbell exercises, so this could introduce a whole new type of stimulus for your muscles to adapt to.”

Jo adds that being able to work one side of the body and then transition to the other side by simply flipping the orientation of the mace makes the training effect unique as well as convenient. “Your ability to shift core activation is very dynamic and fluid with the mace,” he says. “You can also accomplish more than one type of movement in a single set if you want to, going from a lunge into a lap squat and then an overhead squat, for example.”

More studies need to be done to determine what the long-term benefits of steel mace training can be, but Jo speculates that the mace has great application to sports training. “In life and in sports, when you’re jumping, you’re usually turning also. With the steel mace, you can produce those same multi-planar movements, but with increased resistance. That helps athletes develop power, and should carry over to the playing field—as well as have benefits for general fitness.”

Beyond the physical advantages of steel mace training, Jo noticed some mental ones too, explaining that the subjects said they “loved using the mace,” and that the offset weight helped them to focus on their form more. “They reported feeling sore the next day, too,” says Jo, “saying that they felt they had gotten a good workout.”

What To Look For In A Steel Mace

So you’re ready to buy a steel mace. Congratulations! But before you plunk down your hard-earned funds on another piece of exercise equipment—or try to sand the spikes off a medieval antique—make sure you know what kind of mace is best for you. Consider the following.

The Handle

The bigger your hands, the bigger your mace handle should be. The smallest mace Onnit sells is a seven-pounder, which offers a 30.5-inch long handle. Most women find this model to be appropriate to start. On the other end of the spectrum, our 25-pound mace has a 40.5-inch handle, which is really only for advanced mace wielders.

Remember that steel mace training is humbling. Even a big, strong guy won’t be able to start out with a 25-pound mace for most exercises. And (as most women say) longer isn’t necessarily better. A longer mace is harder to control and puts more stress on your body, so start small.

The Feel

A mace that’s too slick can fly right out of your hands when you get sweaty. Meanwhile, one that’s too tacky can pull the skin off your palms. You want a mace that provides some friction but still allows your hands to glide up and down the handle. Onnit maces feature knurling, like a barbell, and a powder coating for a no-slip grip.

The Weight

Onnit makes maces that weigh 7, 10, 15, 20, and 25 pounds. Most women start with the 7 or 10-pounder, and most men can handle the 10 or 15. For some mace exercises, a lighter weight will serve you better, while other moves can be loaded up more, so you should consider buying two weight increments at once.

Beginner Steel Mace Workout

(See 03:00 in the video.)

The following routine strings together some basic but challenging steel mace moves that will not only give you a feel for mace training but help you start building stability and rotational movement skills right away.

DIRECTIONS

Perform the exercises as a circuit, completing one set for each move in sequence without rest. After the last exercise, rest up to 90 seconds, and repeat the circuit for 3–4 total rounds. Perform 8 reps on each exercise (8 reps per side).

1. Overhead Walk

(See 03:27 in the video.)

Step 1. Hold the mace with an overhand grip, hands about shoulder-width apart. Curl at the elbows and press the mace overhead. Keep your ribs pulled down and your pelvis tucked under so it’s parallel to the floor—don’t allow your back to hyperextend as you reach overhead. Brace your core.

Step 2. Find your balance and begin walking in place, raising one knee at a time up to hip level. The mace will try to pull you toward the side that the weighted end is pointing—don’t let it. If you’re having a hard time controlling the mace, widen your grip a bit. A step on both legs equals one rep; do 8 reps, and then switch the direction the mace is pointing and repeat for another 8 reps.

2. Switch Curl

(See 04:38 in the video.)

Step 1. Hold the mace with one hand close to the mace head and palm facing up. The other should be close to the bottom of the handle with the palm down.

Step 2. Extend the arm that has the palm up so the mace head points down at a 45-degree angle (curl the other arm up and point your elbow out to the side).

Step 3. Now raise the mace head so the mace is level in front of you, and then raise it up to point about 45 degrees (diagonal through your shoulder). Continue raising the steel mace until it points straight up. Now slide the hand on the bottom up the handle to meet the other hand. Your hands will come together for a moment like you’re praying.

Step 4. Slide the hand that was on top down the handle while the one you just moved up grasps the mace head underhand. Go to 45 degrees, level, and then 45 degrees toward the floor again. Continue rotating the mace in this fashion, pausing a moment in each position to make sure you control it. Over time, you can smooth out the motion so you spin the mace more fluidly. Perform 8 reps with the mace head pointing to the right, and then 8 pointing to the left.

3. Split-Stance Counter-Side Row

(See 05:50 in the video.)

Step 1. Hold the mace with hands overhand and shoulder-width apart—one hand should be at the bottom of the handle. Twist your torso so that the mace head points behind you. Stagger your stance so that your front leg is the same side as the direction you’ve turned. Put most of your weight on your front foot. Your back leg should be nearly straight. Drive the ball of your back foot into the floor—the heel can be raised.

Step 2. Row the hand that’s closest to the mace head up. The range of motion will be small, but focus on holding your rotated position.

4. Uppercut

(See 07:07 in the video.)

Step 1. Take a wide grip on the mace so one hand is flush against the mace head. Rotate your body in the direction the mace head points, but keep your hips braced and pointing forward. Keep your elbows locked out.

Step 2. Leading with your elbow, raise the mace up and across your body so it’s angled 45 degrees in front of your chest. Continue raising it until the mace is over your opposite shoulder. Your front arm should look like you’ve just thrown an uppercut punch. Keep the mace close to your body at all times.

5. Cross-Body Lateral Lunge

(See 08:43 in the video.)

Step 1. Grasp the mace with a wide grip and one hand flush against the mace head with your palm facing up. Step laterally with the leg opposite the mace head, bending your knee and lowering into a side lunge as you rotate the mace downward so the head points toward the floor at a 45-degree angle.

Step 2. From there, step back to your starting position while spinning the mace back up to point 45 degrees upward, and then vertical, bringing your hands together in prayer position.

Step 3. Switch your hands, and perform the lunge on the other leg.

Intermediate Steel Mace Workout

(See 10:05 in the video.)

When you’re ready for a greater challenge that incorporates even more multi-planar movement, step up to this intermediate mace routine.

DIRECTIONS
Perform the exercises as a circuit, completing one set for each move in sequence without rest. After the last exercise, rest 45 seconds, and repeat the circuit for 3–5 total rounds. Set a timer and perform each exercise for 30 seconds straight, switching sides at 15 seconds where applicable.

1. Switch Squat

(See 10:27 in the video.)

Step 1. Hold the mace with one hand flush against the mace head and your palm up. Draw your shoulders down and back and tuck your elbows to your sides. Turn your toes out a few degrees.

Step 2. Keeping a long line from your head to your tailbone, squat down until the mace is just above your thighs.

Step 3. As you come back up, slide one hand up the handle and the other down to prayer position, and then continue twirling the mace so the head faces the other direction. Squat again. Inhale as you come up on each rep, and exhale as you squat.

2. Alternating Archer Press

(See 12:22 in the video.)

Step 1. Hold the mace with one hand flush against the mace head and your palm up. Begin with the mace head pointing 45 degrees over one shoulder.

Step 2. Push the mace straight out in the direction the mace head is pointing until your trailing arm is raised to shoulder level and the one nearest the mace head is fully extended, or as close as you can comfortably go. It should look like you’re about to fire an arrow from a bow.

Step 3. Draw the mace back in so it faces upward, make a prayer position, and repeat the archer press on the opposite side.

Rear-Lunge Uppercut

(See 14:43 in the video.)

Step 1. Take a wide grip on the mace so one hand is flush against the mace head. Rotate your body in the direction the mace head points, but keep your hips braced and pointing forward. Keep your elbows locked out.

Step 2. Step back into a lunge with the leg that’s opposite the mace. Lower your body until both knees are bent roughly 90 degrees.

Step 3. Step forward to return to the starting position. As you do so, raise the mace up and across your body so it’s angled 45 degrees in front of your chest. Continue raising it until the mace is over your opposite shoulder. Your front arm should look like you’ve just thrown an uppercut punch. Keep the mace close to your body at all times. Perform reps for 15 seconds, and then switch sides and repeat.

Steel Mace Flow Workout

When you’re comfortable with the steel mace basics, move on to this flow routine, which links familiar steel mace exercises into a fluid circuit.

If you enjoy working with the mace, try experimenting with its cousin, the steel club, starting with our guide to club training.

The post The Steel Mace: Benefits and Uses appeared first on Onnit Academy.

What Is The One-Arm Kettlebell Clean?

The one-arm kettlebell clean delivers many of the same benefits of the Olympic weightlifting clean, but is less technically demanding. It builds full-body explosiveness and power by training simultaneous extension of the hips and knees, which is a movement required in every power sport. As a result, the one-arm kettlebell clean can enhance vertical jumping ability and general speed.

Because you work one side at a time, the one-arm kettlebell clean trains you to resist rotation at the torso, which makes it an excellent core strength exercise. As with all kettlebell movements, it will build grip strength as well.

The one-arm clean can serve as a transition point after you’ve mastered a simpler move like the kettlebell swing and deadlift and before you take on advanced lifts such as the kettlebell rotational clean and kettlebell rotational clean to bent press. The one-arm clean will teach you to take a kettlebell from the floor to the rack position (shoulder level) safely, setting you up for a variety of press, squat, and swing techniques.

How To Do The One-Arm Kettlebell Clean

(See 01:10 in the video above.)

Step 1: Place a kettlebell on the floor in front of you. Stand with your feet straight and set between hip and shoulder-width apart. Now actively screw them into the floor so you feel your hips and glutes fire up—imagine twisting up turf beneath your feet, or using them to spread a bunched-up carpet apart. Your feet shouldn’t move but your lower body should become tense. Bend your hips back and bend your knees a bit to reach the kettlebell. You want a stance that’s somewhere between a high hip hinge and a vertical squat. Aim for an athletic position—”The kind you’d take if you were about to tackle someone in football,” says Shane Heins, Onnit’s Director of Fitness Education. Draw your shoulder blades back together and down—think: “proud chest.”

If the kettlebell is still too low to reach, you can elevate it on a box or a bench.

Step 2. Pull your elbow back as if performing a row, drawing the kettlebell back toward your hip. At the same time, extend your hips and knees to generate momentum and stand up tall. Allow your wrist to rotate as you row the bell. Pat it with the other hand to help you wrap the kettlebell around your wrist. To finish the clean, drive your elbow forward and punch through so your forearm is vertical.

Step 3: Make sure your wrist is straight and aligned with your forearm.

Don’t dismiss the wrap. It may seem like a crutch that only beginners use, but it’s a great way to reinforce the mechanics you need to clean correctly WITHOUT banging the weight against your wrist. Heins says he still uses the wrap technique often in his own training, even though he’s capable of cleaning heavy kettlebells without it.

Step 4:  Reverse the motion by unraveling the kettlebell around the forearm, lowering your elbow to straighten your arm, and hiking the bell between your legs quickly to begin the next rep. Complete all your reps on one side and then repeat on the other.

If you have trouble performing the clean smoothly, simply break it down into its component parts and do them one at a time (see 6:04 in the video). Start in a high hinge (bend your hips back and keep your knees closer to straight), row the bell and cup it with your free hand, and extend your hips to stand up tall. With the bottom of the bell facing forward at your side, it may look like you’re holding a toy rifle of some kind (Heins jokes that it’s the “Master Blaster 3000”). From there, use your hand to wrap the bell and punch your arm through so it’s vertical. When you’ve got that movement down, doing it fluidly to perform a real clean will feel more natural.

Muscles Worked in the One-Arm Kettlebell Clean

– Quads

– Hamstrings

– Glutes

– Calves

– Shoulders

– Upper back

– Forearms

– Core

One-Arm Kettlebell Clean Benefits

– Improved total-body power

– Increased explosiveness

– Grip strength

– Enhanced vertical jump

– Core, shoulder, and posterior chain strength

How to Use the One-Arm Kettlebell Clean

Due to the total-body nature of the one-arm kettlebell clean, it can suffice as a workout by itself. Go heavy for strength (say, five sets of five reps on each side), or test your conditioning by setting a timer for a few minutes and seeing how many reps you can do in that time.

You can also use it to key up your central nervous system before a heavy workout. Two or three sets of 3–5 reps can help you better recruit musculature for a strength and power workout. Of course, the clean works as a jumping-off point for dozens of other kettlebell exercises. Bringing the weight from the floor to the rack position sets you up for overhead presses, squats, lunges, and so on. You may use the clean to begin a kettlebell flow, or as part of a total-body circuit.

One-Arm Kettlebell Clean Regression

If you have difficulty completing the clean without hurting your forearm, practice the half-kneeling, one-arm clean. The mechanics are the same; you just start in a half-kneeling position on the floor. Once you’re comfortable with that, you can progress to the half-kneeling dead start, and then move on to the standing dead start, followed by the assisted clean, and finally the full one-arm kettlebell clean. You can find this entire sequence HERE.

One-Arm Kettlebell Clean Progression

When you’ve got the one-arm kettlebell clean down, try advancing to a one-arm kettlebell clean with rotation. This will prepare you to perform the more twisty and multi-planar movements that the clean is intended to set you up for. (See 09:05 in the video.)

Step 1. Reach down to grasp the kettlebell and reach your free arm behind you. Twist your wrist so that the palm of the working hand is facing away from your body.

Step 2. Clean the bell, rotating your wrist and and rotating your torso backward to the same side you’ve cleaned to, but keep that hip braced straight and facing forward (don’t let it twist back when your torso does).

Step 3. Rotate in the opposite direction, twisting your torso 45 degrees to face the other hip (while keeping that hip braced and forward).

Step 4. From there, rotate back in the direction of the working side—the first rotation you performed—and then unravel your wrist and let the kettlebell down.

If you need a refresher course on kettlebell basics, see our Full-Body Kettlebell Workout for Beginners article.

The post The Expert Guide To The One-Arm Kettlebell Clean Exercise appeared first on Onnit Academy.

What’s the whole truth, bottom line, and final answer on abs? We’re about to clear up all the misconceptions. Consider the following your tome on ab training.

What Muscles Make Up The Abs?

The term “abs” can refer to all the muscles of the midsection, ranging from the deep core muscles that stabilize your spine to the obliques on the side of your torso that help you twist your shoulders and hips and bend to each side. But when most people say abs, they mean the rectus abdominis, more popularly known as the six-pack muscle.

The rectus abdominis originates on the pubic bone and stretches up to the xiphoid process (the bottom of the sternum), as well as the cartilage between the fifth, sixth, and seventh ribs. It works to bend the lumbar spine forward (spinal flexion), pull the rib cage down, and help stabilize the pelvis when you’re walking. When an individual is very lean with well-developed musculature, the rectus abdominis can appear to be six distinct muscles, but it’s only one. The six-pack look is due to a web of connective tissue that compartmentalizes the muscle. Whether someone has a six pack or an eight pack comes down to genetics alone—it’s the way nature shaped their abs—and has nothing to do with training or diet. (For all his gargantuan muscles, Arnold Schwarzenegger’s abs were always comparatively less impressive; he famously sported only a four pack!)

How Is Working Your Lower Abs Different From Upper Abs?

(See 00:30 in the video above.)

Bodybuilders have long believed that exercises that bring the ribs toward the pelvis (crunch variations, for example) work the upper portion of the rectus abdominis, while movements that do the reverse—lifting the pelvis toward the ribs—train the lower portion. Scientists and some trainers, however, have disputed this, arguing that, since there’s only one rectus abdominis muscle and its function is pretty simple, any movement that brings the ribs and pelvis closer together is going to work the whole muscle.

So who’s right?

A study from the Journal of Strength and Conditioning Research measured rectus abdominis activation across six different ab exercises, concluding that, while some of the moves worked the muscle more than others, none showed much of a difference in which part of the abs (upper or lower) was activated. Still, other research has shown the opposite. One trial found that the old-school curlup worked the upper portion of the muscle to a greater degree, and the posterior pelvic tilt (basically a reverse crunch, in which the tailbone is tucked under, lifting the pelvis toward the upper body) favored the lower abs—just as the bodybuilders have claimed for years.

So far, the correct answer seems to be a little from Column A and a little from Column B. In his 2021 book, Science and Development of Muscle Hypertrophy, Brad Schoenfeld, PhD, CSCS, the world’s foremost muscle-growth researcher, concludes that while the entire rectus abdominis will be worked during exercises that target it, it is also possible to emphasize recruitment of the upper abs over the lower abs, and vice versa.

He writes: “Although somewhat speculative, there is a sound rationale for performing traditional crunch variations to target the upper abdominal region and performing reverse crunch variations to develop the lower aspect of the muscle… Not only do the tendinous intersections [of the rectus abdominis] suggest some degree of functional independence of the muscle, but its upper and lower aspects are segmentally innervated by the ventral rami of the lower six or seven thoracic nerves, providing a further mechanism for selective activation.”

Schoenfeld goes on to cite pro tennis players whose abs are bigger on their non-dominant side, which he says indicates that people can, to some degree, recruit not only the upper and lower abs selectively, but also the sides of the muscle.

Long story short: you can target different areas of the abs to shape them according to your goals, but you’ll never be able to isolate any one area of the muscle completely while turning off another one.

What’s The Difference Between Situps and Crunches?

Before we go any further, we should clarify some terms. If ab training really comes down to situp and crunch-type movements, let’s define what these are.

For many years, the situp was the primary ab exercise. You lie on your back with knees bent, and raise your upper body off the floor and up to your knees. This works the entire abdominal area, but it also recruits the legs and hip flexors, and it can be hard on the lower back (as we’ll examine in the next section). In the past few decades, trainers began recommending crunches in place of the situp—a more isolated movement for the rectus abdominis that requires you only lift your head and shoulders off the floor. It’s the safer, more targeted ab workout option between the two, but crunching alone won’t get you a six pack. These days, it seems best to favor crunches over situps, but perform them with different tools—such as a cable machine, stability ball, or inclined bench—to get more muscle activation without sacrificing safety.

Is It Safe To Do Situps and Crunches?

Whether you’re trying to work upper abs, lower abs, or both, the standard prescription is to perform some kind of spinal flexion exercise—i.e. situps or crunches—because bending the spine is a major function of the rectus abdominis.

In recent years, however, some athletes and trainers have contended that repeatedly bending the spine over time can lead to lower-back injury, including disc prolapse or herniation. The idea is that bending the spine pinches the intervertebral discs, gradually pushing them backward until they bulge out and press against a nerve, causing pain. While situp and crunch exercises may not cause back problems entirely on their own, they could throw gas on a fire that’s already burning in many athletes and recreational lifters. If you’ve been following a program that includes regular back squats and deadlifts, which compress the spine, and your lifestyle includes a lot of sitting and slouching (spinal flexion), you can understand how the concern arose. 

For these reasons, some experts recommend developing the abs using only variations of the plank exercise, where the ribs and pelvis are held still and the rectus abdominis, along with the other core muscles, contracts isometrically. Schoenfeld agrees that well-chosen plank exercises can effectively train both the upper and lower abs, but argues that there’s nothing inherently dangerous with spinal flexion exercises either, assuming you’re not already contending with a back issue. In a review he co-authored, Schoenfeld determined that, if an individual has no pre-existing back problems, spinal flexion exercises are not only safe when done as normally prescribed, but probably necessary for maximizing development of the rectus abdominis. If you have aspirations of competing in a physique show, where your opponents will surely have well-defined abs, you’ll probably have to do some spinal flexion exercises to get the ab development needed to keep up with them.

For abs that look great and perform well, including having the ability to protect your back, healthy people should probably perform both planks and spinal flexion. Schoenfeld and spinal-flexion critics do agree, however, that too much spinal flexion isn’t good for anyone. If you’re old-school and think that 100 crunches or situps every day is the only way to see results, you could be setting yourself up for injury. Whatever the ab exercises you choose, they should be performed with moderate sets and reps like training any other muscle, with time off for recovery afterward. (We’ll give more specific recommendations below.)

Tips for Isolating Your Upper Abs

Just to recap, you can’t completely isolate your upper or lower abs, but you can emphasize one section over the other with different exercises and careful technique. To lock in on the upper abs, “You want exercises that are going to bring your ribcage down toward your hips,” says Jonny Catanzano, an IFBB pro bodybuilder and owner of Tailored Health Coaching, a fitness coaching service (@tailoredhealthcoaching on Instagram).

This means crunch/situp motions of all kinds, generally starting with your spine straight and finishing where it’s fully flexed at the lumbar. Yes, that means you’ll be rounded in your lower back, which is a major no-no for most loaded exercises such as squats and deadlifts, where the spine has to be kept neutral for safety’s sake. But to fully activate your abs, you have to take them through a full range of motion, and that means crunching your body into a tight ball. If you have lower-back pain, you may want to skip these kinds of exercises and do plank variations (we have a good one for you below), but otherwise, a few sets done two or three times a week shouldn’t present a problem.

Perform your crunch exercises for moderate sets and reps (2–4 sets of 6–15, generally speaking); don’t train them heavy. This will help to prevent placing unnecessary stress on the lower back.

To get the most out of your upper abs, “Squeeze your glutes to tilt your pelvis back, so your tailbone tucks under you when you begin a rep,” says Catanzano. Called a posterior pelvic tilt, this helps take your hip flexor muscles out of the exercise, so that your abs do the majority of the crunching.

What Exercises Work Your Upper Abs?

(See 00:52 in the video.)

A study by the American Council on Exercise showed that, out of 15 exercises tested, crunches done on a stability ball—as well as reverse crunches done on an inclined surface—both worked the upper abs the hardest, and nearly equally. (Incidentally, the reverse crunch on the incline also ranked highest for lower-ab activation.)

But don’t take these findings as gospel. Only 16 subjects participated, and two of them weren’t counted because they didn’t complete the study. Still, the results do suggest that you’d be smart to include crunches done on both a stability ball and an inclined bench in your program, provided you can do them safely.

In addition to those two moves, Catanzano recommends the following.

Kneeling Cable Crunch

(See 01:00 in the video.)

This exercise isolates the upper abs as much as possible, and the cable ensures that there’s tension on the muscles even when the spine is extended (where they would normally rest in a crunch done on the floor). The cable stack also makes it easy to increase the load as you get stronger. Use a V-grip to go heavier, or a rope handle for greater range of motion.

Step 1. Attach a V-grip or rope handle to the top pulley of a cable station, and grasp it with both hands. Kneel on the floor a foot or so in front of the cable so that you have to reach forward a bit with your hands to grasp the handle, and you feel a stretch on your abs. You may want to place a towel or mat under your knees for comfort.

Step 2. Squeeze your glutes and tuck your tailbone under so your lower back rounds a bit and you feel your abs engage. Crunch down, pulling the cable down behind your head as you bring your ribs to your pelvis. When your abs are fully contracted, that’s the end of the range of motion. Slowly return to the starting position. That’s one rep.

Don’t get carried away with the weight you’re using. It should never be so heavy that it pulls you up off the floor at the top of each rep.

Seated Pulley Crunch

(See 01:47 in the video.)

Performing a cable crunch on a lat pulldown machine may be a more comfortable option than the kneeling cable crunch, as it makes it easier to keep your hips stable. 

Step 1. Attach a lat-pulldown bar to the pulley of a lat-pulldown station and sit on the seat facing away from the machine. Reach overhead and grasp the bar with hands shoulder-width apart and palms facing behind you.

Step 2. Squeeze your glutes and tuck your tailbone under so your lower back rounds a bit and you feel your abs engage. Crunch down, pulling the cable down behind your head as you bring your ribs to your pelvis. When your abs are fully contracted, that’s the end of the range of motion. Slowly return to the starting position. That’s one rep.

Hanging Leg or Knee Raise

(See 02:29 in the video.)

The pelvis flexes toward the ribs on this one, so it’s a good lower-ab move too, but it will hit the upper part of the rectus abdominis as well. Doing the movement with legs extended creates a longer lever and puts more tension on the muscles, but that will be too advanced for many people. If that’s the case for you, performing the motion with knees bent (a hanging knee raise) is a good modification. In either case, Catanzano warns that you don’t just lift your legs/knees. “That just works the hip flexors,” he says. “Make sure you bring your hips all the way up,” rounding your back as you do so.

Step 1. Hang from a pullup bar with your palms facing forward or toward each other. You may want to use lifting straps to reinforce your grip, so your hands don’t tire before your abs do.

Step 2. Tuck your tailbone under and raise your legs up, keeping your knees as straight as you can until your abs are fully contracted. Control the motion as you lower your legs back down. That’s one rep.

For the hanging knee raise, perform the same movement, but keep your knees bent 90 degrees the whole time. On either exercise, be careful not to swing your legs up or let them swing behind you at the bottom. You want your abs to do the lifting, not momentum, and swinging can strain your lower back.

Crossover Crunch

(See 03:52 in the video.)

Here’s an upper-ab exercise that also hits the obliques, the muscles on your sides that help you bend and twist.

Step 1. Lie on your back on the floor with your arms extended 90 degrees from your sides. Raise your right leg straight overhead, and then twist your hips to the left, resting your right leg on the floor. Cup the back of your head with your right hand.

Step 2. Crunch your torso off the floor and toward your right leg. Hold the top position for a second, and then return to the floor. That’s one rep. Complete your reps, and then repeat on the opposite side.

Pushup Plank with Tailbone Tucked

(See 04:45 in the video.)

If crunching movements aggravate your lower back, try plank exercises instead. Catanzano likes the classic yoga plank done a little differently—with the tailbone tucked under and knees bent to work the rectus abdominis more.

Step 1. Get into pushup position. Squeeze your glutes and tuck your tailbone under to activate your abs. Bend your knees and arms a bit so you feel like your midsection is hollowed out—abs braced, preventing your lower back from sagging.

Step 2. Hold the position for time. Aim for 30 seconds to start.

Your upper abs may get sore just from reading all this, but don’t make the mistake of thinking that training alone will produce a six pack. Exercise builds the ab muscles, but only a healthy diet can lower your body fat levels enough to reveal them, so if your belly currently hangs over your belt line, cut calories from your meals. Catanzano says that most men aren’t able to see ab definition until their body fat is in the range of 8–12%, and women need to be 14–18%.

See this guide on how to diet for abs.

How To Stretch Before Working Your Abs

Catanzano offers the following mobility drills for preparing your midsection for a session of ab training. Perform 10–12 reps for each exercise in turn, and repeat for 2–3 total sets of each.

Walking Knee Hug

Step 1. Stand tall and take a step forward, raising one knee to your chest as high as you can. As the knee rises, grab hold of your shin with both hands and pull it into your chest for a deep glute and inner-thigh stretch. Avoid slouching or bending forward as you do. Try to keep the support leg straight as well.

Step 2. Release the leg, plant your foot, and repeat on the opposite leg, walking forward with each rep.

Bird Dog

Step 1. Get on all fours with your hands under your shoulders and your knees under your hips. Tuck your tailbone so that your pelvis is perpendicular to your spine, draw your ribs down, and brace your core.

Step 2. Extend your right arm and left leg at the same time while maintaining your tight core. Don’t let your back arch. (Think about reaching forward with the arm and leg, not just raising them up.) Lower back down, and repeat on the opposite side. Each arm and leg raise is one rep.

Prone Scorpion

Step 1. Lie facedown on the floor and reach your arms out to your sides. Tuck your tailbone so that your pelvis is perpendicular to your spine, draw your ribs down, and brace your core.

Step 2. Raise your right leg up and reach it across toward your left arm. Reverse the motion and repeat on the other side. A touch on each side is one rep.

Prone Cobra

Step 1. Lie facedown on the floor with your hands on the floor at shoulder level, as in the bottom of a pushup.

Step 2. Press your hands into the floor as you extend your spine and raise your torso off the floor. Hold the top a second, and then return to the floor. That’s one rep.

Windmill Lunge

Step 1. Step forward and lower your body into a lunge. Extend your arms 90 degrees out to your sides. 

Step 2. Twist your torso away from the front leg until it’s 90 degrees, with one arm reaching in front of you and the other behind. Come back to the starting position, and then repeat on the opposite leg, twisting and reaching in the other direction. Each lunge is one rep.

The Ultimate Upper-Ab Workout

Below are two sample ab workouts, courtesy of Catanzano, that you can add at the beginning or end of your current sessions, or on an off day. Alternate between the two workouts (A and B) for no more than three total ab workouts in a week. They’ll both work the entire abdominal region, but will emphasize the upper part of the rectus abdominis.

Workout A

1. Kneeling Cable Crunch

Sets: 3  Reps: 12–15

2. Hanging Leg or Knee Raise

Sets: 3  Reps: 6–12

3. Pushup Plank with Tailbone Tucked

Sets: 3  Reps: Hold 30 seconds

Workout B

Perform exercises 2A and 2B as a superset. So you’ll do one set of 2A and then one set of 2B before resting. Rest, and repeat until all sets are completed for both exercises.

1. Crossover Crunch

Sets: 3  Reps: 12–15

2A. Hanging Knee Raise

Sets: 3  Reps: 12

2B. Pushup Plank with Tailbone Tucked

Sets: 3  Reps: Hold 30 seconds

3. Seated Pulley Crunch

Sets: 3  Reps: 12–15

For more ab training tips, see Get A Six-Pack In Your Living Room.

The post The Pro’s Guide To Upper-Ab Exercises & Workouts appeared first on Onnit Academy.

What Are the Trapezius Muscles (Traps)?

(See 00:28 in the video above.)

When weightlifters say “traps,” they’re talking about the trapezius muscles on the upper back. There are two of them, one on each side of the spine, and they consist of three parts—each with a different function.

The upper traps start at the top of the neck and attach to the upper and outer edge of the shoulder blade. This part of the muscle shrugs your shoulder, rotates your shoulder blade upward when you raise your arm above horizontal, and helps turn your head. The middle traps originate in the center of the spine and spread out to the shoulder blade and acromion joint. The mid traps pull your shoulder blades back and together.

The lower traps start out way down at the bottom of the rib cage and stretch up to the shoulder blade. They do the opposite of what the upper traps do, drawing your shoulder blades downward.

Most guys only train their traps with barbell and dumbbell shrugs, but as we just explained, that shrugging motion really only works the upper traps, so shrugging alone is incomplete training when you want an upper back like a bull. To get trapezius muscles that appear three-dimensional and make you look like you’re wearing an oxen’s yoke—hence the term “yoked”—you need to train the traps’ other two functions. And that’s not just a good idea for building a bad ass physique. Strengthening the middle and lower traps will also help to ward off shoulder injuries and keep your upper back in balance with your chest.

Ask any physical therapist who’s dealt with clients complaining of shoulder pain from too much pressing or poor posture—they often prescribe scapular retraction and lower-trap exercises to restore balance. Chronic slouchers often experience scapular winging—excessive outward movement of the shoulder blades—which can lead to poor shoulder mechanics in pressing and reaching overhead. Strengthening the lower and middle trap helps offset that, explains Chad Waterbury, DPT, a physical therapist and strength and conditioning coach in Los Angeles (@drchadwaterbury). “You’ll open space in the shoulder joint and avoid pain and impingement when you reach overhead.”  

Finally, from a performance perspective, strong traps play a role in weightlifting cleans and deadlifts. “In sports, they help you throw a punch and swing a racquet,” says Andrew Heffernan, CSCS, an award-winning fitness journalist and co-author of The Exercise Cure and Your New Prime. In short, big traps aren’t just a sign of a guy or gal who can rip sh!t up—they actually help you do it.

Four Effective Exercises for Working Out Your Traps

(See 01:39 in the video.)

Start integrating the following movements into your training. They can be done toward the end of any upper or full-body training days you do, as well as on back days, if you follow a body-part workout split. (See sample workouts below in the Best Trap Workouts For Getting Huge section for examples of how they can fit in.)

1. Dumbbell Shrug With Forward Lean (Upper and Middle Traps)

(See 01:44 in the video.)

Most people do shrugs by shrugging their shoulders straight up. That will certainly hit the upper traps, but you’ll involve more of the muscle—specifically, the middle traps, the meatiest part of the muscle—by angling your body forward a bit. It also allows you to use a greater range of motion.

This kind of shrug was a favorite technique of Dorian Yates, a Mr. Olympia-winning bodybuilder with one of the biggest backs in history.

Step 1. Hold dumbbells at your sides and bend your hips back about 20 degrees. Keep a long straight line from your head to your tailbone, and brace your core. You don’t want to round your lower back here. Retract your neck and tuck your chin. Maintain this body position throughout the exercise.

Step 2. Shrug your shoulders up and slightly back. You should feel your whole upper back pinch together. Hold this top position for a second or two to really make the traps work, and then lower the dumbbells back down under control, letting the weight stretch your traps at the bottom of the rep.

As you get stronger, your grip strength will limit the weight you can use, shortchanging your traps of the stimulus. It’s OK to use lifting straps to reinforce your grip so you can shrug heavier weights and challenge your traps even more.

2. Wide-Grip Chest-Supported Row (Middle Traps)

(See 02:44 in the video.)

Any rowing movement that has you squeezing your shoulder blades together will involve a lot of middle traps. But supporting your chest on a bench will provide more stability, which allows you to lift heavier weight, and will better isolate the upper back muscles in general. There’s a time and place for bent-over rowing variations, but if you want to zero-in on the traps, it’s better to take your lower back out of the equation and not waste energy stabilizing the entire body.

You can do these on a machine, with a barbell, or with dumbbells, as shown in the video above.

Step 1. Set a bench to about a 45-degree angle. It just needs to be high enough to accommodate the length of your arms and prevent the weights you’re using from hitting the floor at the bottom of each rep. Lie on the bench, chest down, and grasp dumbbells.

Step 2. Row the weights with your arms out about 60 degrees. This will target the traps better than if your arms are close to your sides, which is more of a lat exercise. Drive your elbows back as far as you can and squeeze your shoulder blades together at the top. You may want to hold the top for a second or two as you did with the shrugs to make the exercise stricter and emphasize the traps as much as possible.

Step 3. Lower the weights and allow your shoulders to spread at the bottom.

As with the shrugs, it may be helpful to use lifting straps on your rows once you’ve worked up to very heavy weights that your grip can’t hold onto.

3. Kelso Shrug (Middle Traps)

(See 03:59 in the video.)

Here’s a movement that really isolates the traps. The goal here is to prevent the other back muscles, along with the biceps, from assisting, and force your traps to retract your shoulder blades alone. You can do these with a barbell or a machine, but dumbbells work fine too, as long as you use a wide enough grip to allow your shoulders to retract all the way.

Step 1. Set up on a bench the way we described for the chest-supported row.

Step 2. Simply retract your shoulders and squeeze them. Hold the top for a second or two. Be careful not to shrug your shoulders up or hyperextend your back. Just pull the weight straight back. Your chest may come off the pad a little, but don’t arch your back hard trying to get the weight up. It’s a short range of motion and a subtle movement, but the point is to isolate the traps, so don’t turn it into another row.

4. Y Raise (Lower Traps)

(See 04:41 in the video.)

Remember we said that your lower traps pull the shoulder blades down in a reverse shrugging motion, so any pullup or pulldown variation will involve the lower traps to a large degree while it trains the lats. Still, it’s a good idea to really isolate the lower traps to strengthen them, especially if you do a lot of overhead or chest pressing, which can be hard on the shoulder joints. Strong lower traps help to stabilize shoulders, and the Y raise is a great movement for this purpose.

Step 1. Set a bench to a 45-degree angle and lie on it, chest down. Hold a light dumbbell in each hand, and brace your core.

Step 2. Raise your arms out in front of you on an angle so your body forms a Y shape. Hold the top for a second or two. You should feel the tension in the middle of your back, and if you don’t, make sure you’re not going too heavy or arching your back.

The Best Trap Workouts for Getting Huge

(See 05:30 in the video.)

“The traps work in concert with other muscles—such as the rhomboids and serratus anterior—to perform a myriad of scapular movements,” says Waterbury. Any time you perform rows, chins, pulldowns, overhead presses, or deadlifts, you’re also hitting your traps—especially the upper traps. Because the traps are involved in so many of your other back exercises, you don’t need to blast them with a death ray of volume to see gains.

Try adding one or two trap-focused exercises to your routines for two sessions a week, and do only two hard sets to start. (This means sets taken to failure, or within one rep of failure.) If you feel your traps are really lagging and you want to emphasize them, prioritize them by doing a trap exercise first in your workout. Here are two examples of back workouts that emphasize the trapezius.

Sample Back Workout 1

1. Chinup

Sets: 2  Reps: 5–8

2. Wide-Grip Chest-Supported Row

Sets: 2  Reps: 5–10

3. Close-Grip Cable Row

Sets: 2  Reps: 5–10

4. Dumbbell Shrug

Sets: 2  Reps: 5–10

Sample Back Workout 2

1. Kelso Shrug

Sets: 2  Reps: 5–10

2. One-Arm Dumbbell Row

Sets: 2  Reps: 5–10

3. Lat Pulldown

Sets: 2  Reps: 5–10

4. Y Raise

Sets: 2  Reps: 6–10

How to Stretch Your Traps

(See 06:23 in the video.)

The traps can get tight from a lot of heavy training in combination with sitting in front of a computer or looking down at your phone all day, so it’s helpful to stretch them out a little bit throughout the day and after training. This stretch from Waterbury may help to prevent headaches as well as injury in the gym.

Step 1. Reach your right hand behind your back and place the back of your hand against the back of your left hip. Hold your shoulders down and back.

Step 2. Grasp the back of your head and gently pull it down and across in the direction of your left shoulder. You’ll feel a strong stretch in the back of your neck and traps. Hold for 30 seconds, and then repeat on the opposite side. Repeat for 3 rounds.

Learn an additional trap-building exercise with our guide to the landmine row.

The post 4 Traps Exercises and 2 Workouts for Getting Huge appeared first on Onnit Academy.

Traditional kettlebell zealots favor the so-called Russian swing, where the weight is swung to around chest level with arms bent, while maverick coaches argue for the version that’s perhaps become more popular in America—swinging the weight clear overhead with arms extended.

We say both have their place and that, ultimately, the argument for one at the exclusion of the other is, like so many political debates, mere propaganda. We asked Onnit Director of Fitness Education, Shane Heins, to compare and contrast the two exercises so you can choose which side you wish to align yourself.

What’s The Difference Between The Russian Kettlebell Swing and The American Kettlebell Swing

(See 00:10 in the video above.)

“The father of modern kettlebell training who revitalized its use in the West is Pavel Tsatsouline,” says Heins. Beginning around the turn of the century, Tsatsouline—a coach of Eastern European origin—taught and popularized kettlebell training mechanics around the U.S. Pavel primarily demonstrated the Russian version of the swing, raising the bell to between waist and chest height, because that’s the way it was traditionally taught in Russia, the kettlebell’s motherland.

Heins notes that swinging in this fashion is less challenging to learn and more accessible to most people than swinging the weight overhead (the American style), and so this technique caught on. The swing in general gained a following because it was a simple way to add power to a training program—a quality that most general population fitness seekers ignore—as well as a good way to teach hip hinging. (Most of us bend at the waist and spine when we need to learn to drive our hips back).

“As awareness of kettlebell training grew, practitioners started exploring other variations of the swing,” says Heins, “with CrossFitters promoting a swing style where the arms travel overhead.” This has since come to be known as the American swing. “Naturally, controversy ensued about which version was the safest and most effective,” says Heins, “but if you really look at them, they’re essentially the same exercise, with some minor differences that make one a better choice for some people and the other the right choice for others.” To assure you that there really shouldn’t be any bad blood between the two sides, Heins notes that Pavel—the “Russian coach”—has also taught the American swing, and featured it in his programs. Peace at last…

How To Do The Russian Kettlebell Swing

For a really intricate look at the mechanics of the Russian swing (often just called the “kettlebell swing”), see our complete guide to the kettlebell swing. (Also, watch the video above, beginning at 3:30.) Once you’re familiar with the concept of the swing, it really boils down to two steps.

Step 1. Stand with feet between hip and shoulder width. You can place the kettlebell on the floor in front of you if you have experience hiking the weight back into position, or you can simply begin from a standing position—either are OK. In both cases, once the kettlebell is in hand, soften your knees and bend your hips back and allow the kettlebell to swing back in the triangular space between your knees and your crotch. You must begin each rep with the kettlebell in this triangle—any lower than your knees and you risk back injury and improper reps. Keep a long spine from the top of your head to your tailbone as you bend at the hips, and keep your head in neutral—focus your eyes on a spot about 10 feet in front of you on the floor.

Step 2. Drive your feet into the floor and extend your hips, tucking your pelvis under as you lock your hips and knees out and stand tall. Use your back muscles to keep your shoulders pulled down (away from your ears). Allow the power from your hips to raise the weight up to roughly chest level—don’t lift the weight with your shoulders. Your arms should stay tight to your sides at the top of the swing, but allow your elbows to bend as needed.

Take a few reps to gradually swing the kettlebell to its full height and find your rhythm.

Benefits of the Russian Kettlebell Swing

(See 14:30 in the video.)

The Russian kettlebell swing uses a shorter range of motion and doesn’t require good overhead body mechanics, so it’s ideal for using heavy weight and developing power. To be clear, you’ll be able to train heavier and build more hip extension strength and power with the Russian swing vs. the American one. Since it serves as a foundation for the American swing, it only makes sense for beginners to master the Russian version first.

How To Do The American Kettlebell Swing

The great challenge for many people when it comes to the American kettlebell swing is the overhead position. Can you raise your arms overhead without hyperextending your back? Can you get your arms vertical, or is your range of motion limited? Do you have any shoulder injuries that might make raising a weight straight overhead painful or uncomfortable? If the answer to any of the above is yes, then Heins suggests you hold off on the American swing for a bit while you work on shoulder and T-spine mobility and otherwise address any restrictions you have. Otherwise, if you’re good to go, here’s how to do it right (see 10:43 in the video).

Step 1. Set up exactly as you did for the Russian swing, and begin the exercise by swinging the weight back between your legs and then extending your hips.

Step 2. Instead of keeping your arms tight to your sides and bending the elbows, allow the power generated by your hips to let you drive the kettlebell overhead, extending your arms instead of holding the weight back. Let the kettlebell travel overhead—it should feel weightless as it goes vertical—and then control its descent back down.

Be careful that you keep your ribs pulled down, pelvis tucked, and core tight. If you allow your ribs to flare, you will hyperextend your back and will lose control of the swing as it moves overhead.

Benefits of the American Kettlebell Swing

The American swing takes the kettlebell over a greater range of motion, which is more challenging to total-body stability. Your core, as well as your overhead range, will be tested. It’s a great way to build strength in the shoulders as well as mobility that supplements any kettlebell pressing movements you do, and a fun variation to employ in general once you’ve got the Russian swing under your belt. What you sacrifice in power in the American swing you can make up for in work capacity. Because the range of motion is longer and the overhead position more precarious, the American swing doesn’t lend itself to heavy loads like the Russian one does. But it can be done for high reps and short rest periods, building your conditioning.

Should I Use The Russian or American Kettlebell Swing?

In the real Cold War between the U.S and the U.S.S.R., both sides were right… or, at least, thought they were right. The conflict between the Russian and American kettlebell swings, fortunately, is much easier to resolve. Try both, as both have their merits. If you’re a newbie to kettlebells, conquer the Russian swing. Likewise if you have shoulder troubles. But if you’re healthy and seeking a tougher conditioning workout with light weight, give the American version a go.

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