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Men’s Health

Marcus Filly Shares 7 Kettlebell Exercises for Lower Body Workout



Trainer Marcus Filly, a former CrossFit Games competitor and advocate of “functional bodybuilding,” wants you to change the way you exercise. His philosophy prioritizes the quality of movement over intensity, which is typically the hallmark of CrossFit workouts. He previously shared his 30-day training plan to help you build real, functional muscle, as well as three ways to perfect your kettlebell swing.

In his latest YouTube video, he shows how you can grow your legs and buttocks with just a single kettlebell.

“You don’t need a lot of equipment and certainly not a lot of weight to do a great leg workout,” says Filly. “You have to manipulate a few bodybuilding functional variables and think creatively.”

Here are his 7 most popular kettlebell moves for the lower body.

Exercise 1: Goblet 1-1 / 4 cyclist squat

3 to 4 sentences 10 to 15 repetitions (30 to 60 seconds rest between sets)

“The 1-1 / 4 squat is when you do a full range of reps on the way down, come up about a quarter to half of the way on the rep, come back down, and then explode upward,” says Filly. “By increasing that range of motion on a single rep, we can do a set of 15 reps in that position and get a lot of stimulus.”

For this movement, you will be in the cyclist position, which means that you will raise your heels. (Filly suggests between 2 and 3 inches.)

“The higher your heels go, the more your knees will come forward (which is the point), it will put a lot more strain on your quadriceps, which puts more strain on the patellar tendon.”

He notes that if you don’t have strong knees, you should keep the height lower.

Exercise 2: Hand-assisted split squat with the hind foot elevated

3 sets of 10 to 12 repetitions per leg

“If you put your back leg on a surface, it puts an enormous strain on the front working leg. The front working leg will now have more freedom of movement because we now have a deficit that we can sink into that the back foot is lifted, “says Filly.

The reason for hand support is to achieve hypertrophy in order to achieve maximum contraction of the muscles. The hand rest is less focused on balance and coordination and allows you to put more strain on the working leg.

Exercise 3: Goblet Box Pistol Squat

2 to 3 sets of 6 to 8 repetitions per leg

“The goblet squat is a high level of difficulty that requires great ankle and hip flexibility, balance and strength,” says Filly. “The boxing pistol will minimize the flex constraints you might experience during this exercise. This puts a lot of stress on your glutes and quads, and there will be a need for balance and stability.”

If this move isn’t feasible for you, you can also try a side box stepdown or a high box stepup.

Exercise 4: one-legged KB hip thrust

2 sets of 15 to 20 repetitions per leg

This movement is an exercise focused on the glutes. Filly suggests doing this on a lower surface that is between 1 and 1.5 feet above the ground.

“You want to make sure your shoulder blades are right on the edge of the bench and you’ll be propelling your glutes and hips right up into the sky,” says Filly. “You should be staring at your knees and not looking up at the sky, which is what keeps your thoracic spine in position to put most of the load on your glutes.”

He notes that if you have difficulty balancing you can lower your front foot, which turns it into a B-position hip thrust.

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Exercise 5: Curtsy Drop Lung

2 to 3 sets of 10 to 12 repetitions per leg

“In functional bodybuilding, we like to play around with different levels of movement and patterns,” says Filly. “Life doesn’t just happen in the sagittal plane. It happens in all planes, including transversal, frontal, sagittal, we turn. The curt lunge makes use of the rotation as well as a transverse plane in which you step behind the work surface, which is the recruitment of the leg.” Glutes improved. This movement also uses an extended range of motion. “

To do this, choose a loading position where you hold the kettlebell by your chest or to your side, and if you need to grab something with one arm, that’s fine.

Exercise 6: Cossack squat with low grip

1 to 2 sets of 15 repetitions per leg

“The low grip position allows you to easily keep your upper body very upright. When there’s a weight in front of your body that your shoulder position can safely and safely control, you can lean back a bit, “says Filly.

He notes that this movement puts your adductors in a very great stretch. The stretching and contraction occurs when you get a stimulus on your muscles. This step can also help you build flexibility and improve mobility.

Exercise 7: Romanian deficit deadlift

2 sets of 10 to 12 repetitions

“The Romanian deadlift is a classic rear chain strengthening exercise that places emphasis on the hamstrings and glutes,” says Filly. “There will be a deep contraction that occurs on the hamstrings, especially the top and bottom insertion points.”

By adding 4 to 6 inches of deficit, you can expand the range of motion with the kettlebell beyond the sole of the foot.

“Do this with a very slow eccentric (lowering it slowly to the floor) to increase the time you are stretching the muscle under load,” says Filly. “Try doing this with a negative count of 3 to 4 as you hit the floor. Get control, but faster. Try to keep your back completely flat and move your hips back as you move Lower your chest to the floor. “

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Men’s Health

Is being a man bad for your health? 6 common issues and what to do about them



Being a man is bad for your health. At least that’s what Jeff Foster says – and as a family doctor, male health specialist and even man, he should know.

“Compared to women, men not only have a greater risk of developing almost every disease, they also die earlier,” says Foster, who has now authored the new book Man Alive: The Health Problems Men Face And How To Fix Them.

Part of the problem stems from the fact that, as men age, “are generally encouraged not to take care of their health” – despite the abundance of self-help books designed to help them get six pack abs and the bodies of a hunk.

“But men’s health is more than just looking good,” Foster points out. “As children we are told not to cry ‘like a girl’ and ‘man up!’ And this internalization of health problems continues as we develop. As adults, men today live in a confusing society where we are expected to look tough, have big beards and appear masculine, but at the same time like to cry and open up about our weaknesses and fears.

“Men are conditioned to develop health practices and habits that increase their risk of disease and make it difficult for them to seek medical advice when they need it.” But it doesn’t have to be that way. “Bad health is not inevitable for men. The key is to give men the knowledge they need to understand their own mind and body. ”Here, Foster outlines six common men’s health problems and how to deal with them …

1. Testosterone deficiency or “manopause”

“Testosterone deficiency affects nearly one million men, and the number is increasing every year. Testosterone deficiency, also known as andropause or “manopause,” mimics many of the symptoms of female menopause. However, it can affect men between the ages of 30-90, there is no guarantee that every man will get it, and for many sufferers the symptoms are played down or simply attributed to hard work or midlife crises.

“Symptoms are tiredness, falling asleep at the end of the day, decreased libido, increased body fat / decreased muscle mass, poor concentration / brain fog and irritability. In later stages, men may also experience night sweats, changes in cholesterol levels and blood pressure, risk of diabetes, and osteoporosis (thinning of bones).

“The diagnosis is made through a simple blood test that needs to be interpreted correctly, in the context of the entire patient. Treatment includes eliminating the cause or performing testosterone replacement therapy (TRT) which, if used correctly, can be life-changing, reduce the risk of other serious medical problems, improve quality of life, and save jobs, marriages, and families. ”

It is important to take care of your mental health.

2. Mental health

“Around one in eight men in the UK will experience mental health problems at some point, and male suicide rates remain higher around the world. Male attitudes towards mental health are still resistant to change, and although I now see many younger men with symptoms of depression or anxiety, it is still rare for a man over 40 to talk about his mental health.

“The reason for this is a combination of social, psychological and hormonal pressures that mean that many men do not open up to their psychological problems. But while it’s an arduous struggle, there are things we can do. The first is not to assume that all mental health problems are mental in nature. Various medical problems can change our thinking and should be checked out.

“Second, and most importantly, we have to open up. It doesn’t necessarily have to be with a doctor, but with a friend or anyone we can open up to. Of course, there are medications, talk therapy, and a host of other options, but the key to changing men’s mental health is giving men the tools and social acceptance to say, ‘It’s okay to cry. ”

3. Prostate disease

“It is said that if we live long enough, all men will eventually have prostate cancer. It is the most common cancer in men and accounts for a quarter of all cancer cases. Even so, we don’t have a national screening program. We can do prostate specific antigen (PSA) tests, but when looked at in isolation they are often useless. We are able to diagnose and monitor mild cancers that often do not require aggressive treatment, but we often overlook or can do little for those that are growing and spreading rapidly.

“There are things you can do to reduce your risk of prostate cancer, including avoiding obesity, getting regular exercise, avoiding excess calcium, taking vitamin D, and getting regular health checks.”

4. Erectile dysfunction (ED)

“About half of men will have ED at some point, but it remains a taboo subject. Men get ED for a reason; it can be neurological or metabolic (such as diabetes), anxiety or stress, hormone deficiency, or a narrowing of the blood supply to the penis. In fact, this latter cause is so important that it is accepted that if you have a vascular cause for ED, you have about three years before it affects your heart (which results in a heart attack). The penis is a health barometer. Pills like Viagra can be very effective in treating ED, but only if you know the underlying cause. ”

“When it comes to sport, everyone should do it.”

5. Cardiovascular health and obesity

“Despite all of the fitness, nutrition and wellness information available, obesity in men is still increasing every year. As a result, men have higher rates of high blood pressure, high cholesterol, type 2 diabetes, heart disease, and strokes. When it comes to long-term and sustainable weight loss, the best advice is to avoid diets that restrict certain foods (paleo, keto) and radically reduce calories – we just don’t know the effects on long-term health.

“When it comes to sport, it’s a lot easier: everyone should do it. There is no such thing as the best sport, but we are not designed to be sedentary, and exercise has been shown to reduce the risks of virtually any disease. ”

6. Hair loss and beard growth

“This seems like an odd topic, but both baldness and beard growth are increasingly being implicated as major causes of anxiety and depression in men. We are told to just accept going bald, but it can really damage someone’s identity and body image. The problems also apply to beard growth, whereby “beard fear” is often observed in younger men who, like their celebrity idols, want to grow a thick, bushy beard. As a result, the market for lotions and pills that claim to aid hair growth is huge, but most of it is nonsense. There are established and evidence-based treatments for hair loss and hair growth, but always speak to a doctor to find the right one for you. ”

  • Man Alive: The Health Problems Men Face And How To Fix Them by Dr. Jeff Foster is published by Piatkus at a price of £ 14.99. Now available.
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Men’s Health

5 Track Workouts That Will Get You Out of the Gym



Sprinters have the best physique in the world: Their bodies are made up of long, sinewy muscles that they can propel over the course at breathtaking speed. Why do so few people do track workouts? The facilities are easily accessible (many high and middle schools keep their lanes open to the public in the evenings and on weekends), and they’re not just for running, either. Most lanes have grassy infields, if not lined soccer fields, that can be used for shuttle runs and exercises that could otherwise be done in the gym.

Training on the track in the spring and autumn months or on summer evenings is often more comfortable than another overcrowded gym workout. And unlike your typical long, stationary jog on a treadmill, running on a distance is much more likely to improve strength and speed. Last but not least, it offers a welcome change from the gym and the opportunity to train outside.

Ready to start? Here’s a warm-up and five workouts you can do on the track and in the infield:

5 track workouts that will get you out of the gym

Warm up

  1. Cobra: Lie on your stomach (face down) on the infield grass. Squeeze your buttocks together and bring your shoulder blades back and down. With your thumbs up, arms turned out, and chin tucked in, lift and hold your chest for 2 seconds. Slowly lower to the floor and repeat 10 repetitions.
  2. Pelvic slope: This opens the hips and pelvis, which can become blocked from sitting too much. From a standing position with your hands on your hips and knees slightly bent, move your hips back and forth and tilt your pelvis. You should feel a stretch in your lower back. Be sure to move from your hips; don’t get out of step. This can also be done with your hands on the cross for more stretch. Tilt back and forth 10 times.
  3. Knee hug: Raise your right knee to your chest and reach under that knee with your hands. Pull the knee as close to your chest as possible while contracting your left gluteus muscle. Repeat on the other side. Do 10 on each side.
  4. Side lunge: Step right while keeping your toes straight and feet flat. Squat down by sitting back and on your right leg; Keep your left leg straight and your weight on your right metatarsus to your heel. Keeping your left leg straight, crouch down as low as you can and hold this position for 2 seconds. You can return to the starting position or slip to the next lunge by gradually moving to the right. Do 10 on each side.
  5. Ass kicks: From an athletic posture, crouch slightly as if you were sitting in a chair. Jump and bring your heels to the glutes. Do not arch your lower back. Land gently in an athletic position and repeat 10 reps.

Training session # 1

Directions: Repeat the following exercises four times for a total of 5 sets or 30 minutes.

  1. Warm-up run: Two laps around the track with 60 percent effort.
  2. Plank: Hold for 1 minute, rest for 30 seconds.
  3. Dips: Repeat for 1 minute, rest for 30 seconds (use a bench or bleachers).
  4. Lateral limits: Stand on your right leg with your left foot off the floor in balance. Squat slightly with your right leg, jump sideways to the left. Extend your ankles, knees, and hips and land on your left leg while maintaining your balance. Hold for a three count, then jump back to the other side. The idea is to explode from your hips for maximum height and distance. Do 10 repetitions per side.
  5. Burpees: Repeat 1 minute, rest 30 seconds.

Training session # 2

  1. ½ mile warm-up run: Complete two laps of the track with 60 percent effort.
  2. Pushups x 20
  3. ¼ mile run: Finish a round with 80 to 90 percent effort.
  4. ¼ mile brisk walk
  5. Pushups x 20
  6. ¼ mile run: Finish a round with 80 to 90 percent effort.
  7. ¼ mile brisk walk
  8. Pushups x 20
  9. ½ mile cooldown: Complete two laps of the track with 60 percent effort.

Training session # 3

  1. ½ mile warm-up run: Complete two laps of the track with 60 percent effort.
  2. 5-10-5 drills: A staple of the NFL Scouting Combine. Place three cones or other objects in a row on the grass, 5 meters apart. (If the soccer field has yard markers, use those instead.) Start at the middle cone or yard marker. Walk 5 meters to the right and touch the ground on the cone. Then run 10 meters to the left and touch the ground. Then sprint back to the starting point. Repeat twice with a 30-second break between sets.
  3. Park bench routine: A park bench – or one that’s likely to be found on the track – is a versatile piece of equipment that you can use to do a combination of dips and pushups. If you struggle with push-ups on the floor, the greater angle between you and the floor will make them easier to do on a bench. Do 12 pushups; Then turn around and do 12 dips. For the dips, look away from the bench and grasp the edge of the bench with your hands. Lower your body to the floor and push up with your triceps. Do 10 pushups and 10 dips, followed by 8, 6, 4, and 2 of each. Note: Whenever possible, use the lower edge of the bench for dips and push-ups. Use the higher edge of the bench for pushups if the lower one is too demanding.
  4. Bleacher run: Walk up and down the grandstand for 5 minutes. No grandstands? Run the track at 60 percent speed for 5 minutes.
  5. Pushups x 20
  6. Squat Jumps x 10
  7. Bleacher run
  8. 5-10-5 drill bits
  9. Park bench routine
  10. ½ mile cooldown: Complete two laps of the track with 60 percent effort.

Training session # 4

Directions: Repeat the following exercises until you have reached a total of 30 minutes for the workout.

  1. ¼ mile run: Finish a lap on the track with 60 percent effort. After the first lap, increase the effort to 80 to 90 percent.
  2. Burpees x 15
  3. Climber x 50
  4. ¼ mile run: Complete a lap on the track with 80 to 90 percent effort.
  5. Pushups x 20

Training session # 5

  1. 1 mile warm-up run: Complete four laps on the track.
  2. Run: Run for 4 minutes with 80 to 90 percent effort.
  3. Quick walk: Walk for 2 minutes.
  4. Run: Let it run for 4 minutes.
  5. Quick walk: Walk for 2 minutes.
  6. Run: Let it run for 4 minutes.
  7. Quick walk: Walk for 2 minutes.
  8. 1 mile cooldown: Finish four laps of the track with 60 percent effort.

Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.

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Men’s Health

Dwayne ‘The Rock’ Johnson Explained Why He Doesn’t Have Six-Pack Abs



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Before we start, let’s agree on something: For someone who is nearly 50 years old, Dwayne ‘The Rock’ Johnson is in incredible shape. As someone with a background in professional American football, wrestling and performing hardcore action scenes – with decades of strength training under the (weight) belt – DJ is a fitness icon for men half his age and has made a name for himself made by Hollywood’s strongest leading actors.

These physical skills are what power tens of thousands of frantic Google searches as those desperately looking for Johnson’s workouts try to find the plan that got him into such gigantic shape. But the internet has defied one mystery: Where are Johnson’s six pack abs? He’s got the core strength and low body fat required to make them pop, after all.

That was the question Johnson asked during a recent WIRED “Autocomplete” interview in which DJ answered some of the internet community’s most burning questions. The question read by his Jungle Cruise co-star, Emily Blunt, was, “What’s wrong with The Rock’s abs?”

“That sucks!” replied Johnson to the question that struck his body. “There’s nothing wrong with them, no. Here’s the thing. I think because on Instagram all these Instagram fitness models have these incredible six, eight, 12, 24 packs.”

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“I have a five and a half pack, sometimes a four and a half pack,” he continued. “But the problem was – which a lot of people don’t know – I ripped the upper part of my thigh off my pelvis in a wrestling match and it popped, in a wrestling match.

“And then it started a chain reaction and tore my abdominal wall, so I had to do emergency surgery with a triple hernia, one tear, one tear, and one tear.” [pointing to each tear].

Sounds like a tough ride – one that will definitely ruin any unwarranted keyboard comment. “Those bastards who google what’s wrong with the abs on The Rock? ‘ Well, it’s called a 45 minute wrestling match and the top of my quad popped out of my pelvis and my adductor popped out of my pelvis, “said Johnson.

“And the pain I’ve been through … I have to fix this shit. I’ll google what got over The Rock?”

Very good reason, you will agree with me.

Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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