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Men’s Health

Unlock Major Back Muscle with the Pendlay Row

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There are more ways to row a barbell than one.

There’s a good chance that if you want an ultra-strong, V-tapered back, you’ve done your fair share of barbell rows. And that’s because the movement is strong and you can row with heavy weight. This heavy weight is key to building back size and strength.

But there is another, heavier barbell row that you can do. Get to know Pendlay Row, a favorite from Men’s Health Fitness Director Ebenezer Samuel, CSCS

The pendlay row builds on the barbell row, but instead of forcing yourself to hold the bar above the floor for a full set (and also putting weight on your lower back), you need to return the bar to the floor after each rep. That has its strengths. “By adjusting the bar every time you repeat, you save your grip strength,” says Samuel. “You also give yourself the chance to reset your entire body with explosion and power with every rep and every row.”

The reset allowed by the Pendlay range is key as it allows you to do something else: reset your core and glutes. When doing standard barbell rows, it can be difficult to maintain core and buttock tension for an entire set. But keeping your abs tight is key to protecting your lower back. The Pendlay range solves this problem. In between each repetition, lower the bar to the floor. “During this time,” says Samuel, “you can reset everything. Tense your abs, squeeze your glutes and put your shoulder blades back by pointing your elbow pits forward. ”

This will keep your shape tighter. Along with the short rest between repetitions, you can then pull with something else that standard barbell rows lack: strength. “Because we sit back and tense our bodies between each rep,” says Samuel, “we can focus on pulling as quickly as possible. If you do this in a tight form, you can build back strength and muscle. ”Remember to lift the weight explosively and keep it in a perfectly perpendicular line to the floor, says Samuel.

Challenges of Pendlay Row

While the Pendlay range invites you to row explosively, it also presents challenges. The largest of these involves your hip mobility. The hip joint is a fundamental position in strength training and it is the correct way to bend to take any weight off the floor. It is also a position that can take some time to master.

“A lot of people don’t have their hip joints right,” says Samuel. “Too often we just bend at the waist to pick up a weight. We shouldn’t do that, and we should always push our buttocks back slightly when we bend at the waist. This is the hip joint. And that’s a position you have to have when doing the Pendlay series. ”

Too often people just bend their waists and bend their knees slightly when positioning themselves for a pendlay. Instead, you want to make sure that you bend at the waist while pushing your butt backwards. “Your starting position in Pendlay should be with your hips just below your shoulders,” says Samuel. “That will help protect your lower back.”

Depending on your physique, this may or may not be a comfortable position for your body. But if not, there are options. ”

Two pendlay row setups

The classic Pendlay range

  • Step onto a loaded barbell, hold the barbell close to your shins and stand with your feet shoulder-width apart.
  • Tense your abs, squeeze your buttocks back, and bend your waist until your arms can grab the bar.
  • Squeeze your glutes together and make sure that your hips are lower than your shoulders. Squeeze your shoulder blades together.
  • Hold this position and explosively row the barbell to the bottom of your chest. Lower.
  • Put your body back and repeat the process. This is 1 rep; Do 3-4 sets of 6-8. (Keep the reps low to focus on being explosive.

    The sumo pendlay

    This move from Samuel is a perfect alternative if you’re battling tight hips.

    • Ascend to a loaded barbell, hold the barbell close to your shins and stand with your feet shoulder-width apart. Now open your feet shoulder width apart and point your toes outwards.
    • Tense your abs, squeeze your buttocks back, and bend your waist until your arms can grab the bar. Grasp the bar shoulder width apart.
    • Squeeze your glutes together and make sure that your hips are lower than your shoulders. Squeeze your shoulder blades together.
    • Hold this position and explosively row the barbell to the bottom of your chest. Lower.
    • Put your body back and repeat the process. This is 1 rep; Do 3-4 sets of 6-8. (Keep the reps low to focus on being explosive.

      Pendlay Row can fit into your workout in a number of ways, but it should always be an exercise that you do early. “You should be fresh for this so you can make it difficult,” says Samuel. So think of it as your first exercise on a back or pull day, or as an early exercise on an upper body day. “Don’t do that as a finisher,” says Samuel. “Your body will no longer have the strength to accelerate the weight, and that is something you want to get out of the pendlay.”

      For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you’re looking to try an even more engaging routine, consider Eb’s All Out Arms program.

      This content is created and maintained by a third party and is imported onto this page so that users can provide their email addresses. You may find more information on this and similar content at piano.io

Men’s Health

U.S. men playing catch-up as Olympic gymnastics trials begin | Sports

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Sam Mikulak is open about the challenges he faced during a break from competition from February 2020 through earlier this month at the US Gymnastics Championships.

He is like many who have to catch up with the world powers in men’s gymnastics at a time when the US is catching up in the Olympics on Thursday at the Dome at America’s Center.

Injuries, mental health problems, and other problems were stumbling blocks. Now, one month before the start of the Games in Tokyo, it is time to leave the field of Olympic candidates behind.

Mikulak, who is trying to field his third Olympic team, believes he has overcome his emotional troubles. The next challenge is to shake off the rust that gave him an unusual third place in the US championships.

“I realized that mental health was something I had to address fairly early (in the pandemic) because I felt the emotions a lot more when the games were postponed and we couldn’t train,” Mikulak said. “I felt hectic not only physically, but also emotionally, and this hectic rush never ended.”

Mikulak experienced what he called “a good level of depression” while trying to be perfect in everyday life, just as he strives for gymnastics. He has come to terms with his problems and feels that he is in better hands.

His experience was personal but reflected what was happening in gymnastics on a national level. Mikulak is 28 years old and older than all of his competitors, many of whom are college-aged and left without apprenticeships for months as other countries moved forward.

The US is considered to be rather disadvantaged due to the layoffs.

“It hurt a lot, I’m not going to lie,” said Brett McClure, the US men’s high performance director. “We had a lot of people training in universities and they shut down completely. Consistency in training was a big problem. With a view to China, Russia, Japan, everyone immediately gushed and was able to continue training. We could not.”

The past six months have been better, but there is a lot of catching up to do and potential obstacles to overcome.

Shane Wiskus is struggling with his own mental and physical problems after falling three times from the horizontal bar in his penultimate event at the championship. He finished second at the time and dropped to ninth place, but is considered a challenger for an Olympic place.

“I have a lot of support from what happened and I work with sports psychologists to process it, work it through and get over it as soon as possible,” he said during a meeting with the media. “My main focus is to keep going. So if we could avoid questions about this routine, I’d really appreciate it. “

Wiskus also struggled with a wrist injury sustained at the NCAA championships that required an injection of cortisone. He took almost two months off pommel horse training last year because of a similar injury to his other wrist.

Yul Moldauer is another top contender after finishing second behind Brody Malone, who won two NCAA championships earlier this month. He will be a favorite this weekend. However, Moldovans struggled with back cramps at the last event.

“I looked at the videos and you can tell that something is just copying,” he said. “But my back feels great. I went home and went to my therapist. … It’s something I haven’t told a lot of people about because something can happen every day. It gives me a lot more confidence to go to any other meeting when something happens. “

The US has not won a team medal since its bronze medal in 2008. The last gold medal came in 1984. In 2016, the medals went to Japan, Russia and China pandemic hit.

Mikulak is the only individual on the exams who was on the team in 2016. He has endured the rigors of the gymnastic lifestyle longer than most in their career and remains one of the best in the country after overcoming his pandemic problems.

“It was a tough, dark time to get there and the quarantine was the only time in my life that I could actually go through this process,” he said.

The US will have a four-man team and a single player for the Olympics. The best all-rounder in the tests goes automatically, as does the runner-up, provided he is among the top three in three events. The remaining places will be filled by the selection committee.

The women have four gymnasts and two individual players on the team. The two first-placed winners in the all-around competition form the team together with two selected by the selection committee. Jade Carey has already been nominated for one of the individual positions and the committee will select the other.

© 2021 STLtoday.com. Distributed by Tribune Content Agency, LLC.

Copyright 2021 Tribune Content Agency.

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Men’s Health

Everything You Need To Know About Raw Functional Training

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Joseph Sakoda – also known as Da Rulk – is committed to helping real superheroes such as first responders and military personnel do their best in critical jobs. He also helps the fictional ones in the form of none other than Chris Hemsworth, who swears by Da Rulk’s functional movements to maintain mobility even when massaged.

“My father was a police officer, so there is a special place in my heart for me to train them,” he says. Rulk explains that first responder training is about adapting functional training to their job, but that “adaptability” makes functional training perfect for just about everyone, whether rescuers or not.

“This same adaptability can be applied to someone who is just starting out, who has never exercised before,” he says. “Or someone who used to be an ex-athlete and now has injuries and now we have to adapt accordingly. Adaptability is very, very important. “

With a background in kinesiology and biomechanics, the start trainer is the founder of the Bodyweight Movement curriculum Raw Functional Training (RFT®): a revolutionary movement approach that aims to improve mobility, increase functional strength and ensure that all body systems function on highest efficiency.

Here he breaks down exactly what it is.

What is Raw Functional Training?

Rulk: Raw Functional Training (RFT®). It’s a curriculum I designed that uses body weight movements to improve mobility and increase functional strength.

What does it contain?

It uses sequences of body movements to improve core stability, joint mobility, and overall functional strength and conditioning. It’s perfect for all fitness levels and ages as it uses your own body weight to simulate common body movements with maximum efficiency. You will often find people crawling raw functional training on all fours, like bears or babies. Because crawling is a basic movement pattern. Babies crawl to get strong enough to straighten, straighten to stand, get up to walk.

What are the other benefits?

The benefits of RFT® are endless. It significantly improves movement patterns, coordination, mobility, agility and balance. It increases muscle strength, especially in core, aerobic and cardio capacity, prevents injuries and helps to keep the joints active and flexible. Mental strength is also a great benefit of raw functional training.

Chris Hemsworth and Da Rulk.

How effective is it?

It gives you a better understanding of your body and its capabilities. You will become more attuned and more responsive to your emotions while building muscle strength and moving your body more efficiently.

Who did you train

Rulk: In the United States, I work with many first responders, elite military, fire, law enforcement, and marine safety agencies, Olympic gold medalists, MMA fighters, professional athletes, and many Hollywood stars, including Australian Chris Hemsworth.

My passion, however, is with first responders and elite military and firefighters. Although they are very fit, it is often difficult for them to perform at their best during critical operations. They are often exhausted from failing to perform the skills they have been taught. Raw functional training is a great asset to her as it builds on her sensory processing. How they process new information in different environments is critical to their job. Through the techniques I have taught, their bodies are adapted to move in different patterns. They begin to adapt to situations they are not used to, which is vital to their job. When you get into an unfamiliar situation, it is important that you know how to control your adrenal system so that it works at a higher level.

Raw functional training: sample training

1. Modified side gorillas x 40 seconds

Rest 20 seconds

2. Modified hostages x 40 seconds

Rest 20 seconds

3. Forward and backward crawl x 40 seconds

Rest 20 seconds

x 3 rounds

x 3 repetitions per round

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Men’s Health

Four tips for men’s health

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Men, it is time to lead by example. Caring for your family begins with caring for yourself.

Primary care:

It is important for YOU to take your time and take care of yourself. Ignoring and suffering from symptoms will affect your work, home, and social life. Visiting your GP and planning your annual adult wellness visit will keep your health on track. During your wellness visit, your provider will:

  • Check your overall physical, social, and emotional health
  • Make sure you are up to date on vaccines
  • Measure blood pressure
  • Raise any concerns you have with your health
  • Implementation of routine screenings

Find a provider for your family or your location near you.

Preventive examinations:

Delaying checkups can have serious effects on your health and your daily life. Screenings are incredibly important in the early detection and treatment of a disease. Skipping your screening can have an immediate impact on your family and friends if the condition goes unnoticed. The sooner it is identified and treated, the better the results will be.

Make sure you are up to date on these important routine screenings:

  • Colonoscopy from 45
  • Prostate screening from 50
  • Diabetes screening

Schedule your checkups or find a location near you.

Urology: Urology deals with the male reproductive organs. Urologists treat conditions such as low testosterone, enlarged prostate, bladder problems, and prostate cancer. Although there isn’t an exact age by which men can start noticing signs of problems around the age of 50, most symptoms will be noticed for the first time. Talk to your MercyOne provider to learn more or to find a urologist near you.

Behavioral and Mental Health:

Almost 1 in 10 men have depression or anxiety. It can be difficult to tell whether these symptoms are circumstance related and getting better over time, or whether they are clinically significant. Often times, people try to change their personal life before seeking treatment. However, a significant mental health problem affects the brain, which can lead to poor concentration, lack of energy, difficulty making decisions and problem solving, and impaired mood, enjoyment and anxiety.

If it’s not an emergency, speak to your GP about treatment. Just as your doctor can prescribe medication for high blood pressure, so can your doctor prescribe medication for your mental health. Most antidepressants and anti-anxiety medications are prescribed by general practitioners, and if they think a specialist would benefit you, they will refer you accordingly.

Sometimes mental health problems can make things seem hopeless, leading to severe symptoms such as panic attacks and thoughts of suicide. Suicides are more common in men than women, especially those aged 65 and over. Suicide is the ninth leading cause of death in Iowa. Maintaining your mental health is about keeping your brain working the best it can so you can be there for your friends and family.

Find a behavioral medicine expert near you.

If you or someone you know is contemplating suicide, here are some confidential 24/7 hotlines:

(in Spanish – 1-888-628-9454)

Let’s build an unbeatable nursing circle.

  • More than 20,000 providers and supporters
  • The best rated specialty services in the region
  • More locations and more personal support

Find your doctor

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