A ‘landmine’ is simply a regular Olympic-sized barbell that’s anchored to the floor at one end. Most gyms now have specialist landmine attachments, which allow you to easily slide one end of the bar into.

If your gym doesn’t have a landmine attachment, you can wedge one end of a barbell into a sturdy corner, and place a heavy dumbbell over that end to keep it from moving around.

(If you find your grip strength giving out before your target muscles do, a pair of the best lifting straps can be a very useful training aid.)

What are the benefits of landmine exercises?

Due to the unique design and leverage factors associated with the landmine setup, landmine exercises can offer some unique benefits over more traditional dumbbell or barbell exercises.

The landmine setup offers a little stability, since the barbell is fixed to a unit on the floor, or attached to a rack. This stability is enough for beginners to feel more confident performing an exercise, or for someone more advanced to capitalise on it as a bodybuilding tool. When there’s greater stability, your target muscles can put in more work and muscle tension is increased. 

The landmine setup also offers a form of variable resistance. For example, while it might be a 20kg barbell you’re using, the actual weight is closer to 7-10kg at the top of the movement, and 9-12kg at the bottom of the movement. Depending on the design of your landmine unit and the length of your barbell this will vary, but one thing that doesn’t is the fact that you’ll be lifting more weight at the bottom of the movement than the top. That means if you really want to hone in on the details of an exercise, you can use the landmine to overload a certain portion of a movement. For example, a landmine squat will be harder at the bottom and stress your glutes more, while at the top it won’t be as challenging. 

You can also use landmine training to introduce some novelty to your workouts to keep them interesting. For example, single-leg hip thrusts using the landmine across one hip, or even standing lateral shoulder raises. If ever the 20kg barbell is too heavy, you can even swap that for a shorter barbell or even an EZ bar.

Six of the best landmine exercises

1. Landmine power clean
2. Landmine front squat
3. Landmine rotation
4. Landmine lateral lunge
5. Landmine single-arm thruster
6. Meadows row

1. Landmine power clean

My coaching cue: Think of your whole body like the crack of a whip. Your lower body is generating most of the power here, with triple extension of your ankles knees and hips. Your arms finish it off.

• Angle a barbell into a heavy weight plate on the floor
• Squat and grasp the bar with both hands
• Drive up powerfully, pulling the bar up quickly
• As the bar passes chest height, drop under it and catch it with your elbows tucked in to your body

2. Landmine front squat

My coaching cue: Getting a heavy loaded bar up to your chest can be a struggle. To get around that, load your plates on the bar and rest it on top of a bench. All you’ll need to do is squat under the bar to rest it in a hockey position and then you’re good to go.

• After the final power clean rep, keep holding the bar in front of your chest and sink into a deep squat, keeping your knees wide apart and chest up
• Press down through your heels and drive your hips forward to stand tall

3. Landmine rotation

Make it harder: To increase the challenge and train more of an anti-rotation movement pattern, you can try the squat anti-rotation. Simply squat down while holding the landmine in front. Then, without twisting your torso, ‘rainbow’ the landmine side to side. You’re trying to limit all other movement beside your arms. If this doesn’t light up your core, you’re not doing it right.

• Hold the bar with both hands and keep your arms straight as you rotate the bar from one side to the other in a big arc, keeping your core tight throughout
• Pivot your knees to follow the direction of the bar
• Alternate sides

4. Landmine lateral lunge

Coaching cue: “Point your toe diagonally so your knee tracks over your toes,” says Mishal Dasani of Own Your Fitness.

• Hold the bar in front of your chest and take a big step to one side so your feet are double shoulder-width apart
• Keeping your chest up, bend your right knee to lower into a deep side lunge, then repeat on your left side
• Alternate sides

5. Landmine single-arm thruster

Coaching cue: “Keep your core engaged to transfer power from your lower to upper body,” says Dasani.

• Stand with your feet hip-width apart and hold the bar with one hand at shoulder height
• Lower into a squat, drive back up to stand and use the momentum to press the bar overhead
• Swap sides halfway through the timed set

6. Meadows row

My coaching cue: Raise the nearest hip to the bar higher than the other hip to target the lower lats. Watch me demonstrating how to do the Meadows row in the clip above.

• Stand in a staggered stance with your front foot aligned horizontally to the landmine set-up
• Lean your torso forward and grasp the barbell with a firm grip
• Place your other forearm on the front leg for support
• Initiate the movement by driving your elbow back and retracting your shoulder blade. Keep the working shoulder down
• Pull the bar toward your back hip until your elbow is parallel to your torso
• Slowly lower the bar until your elbow is fully extended, then reset and repeat the movement

Landmine workout: how to combine these exercises into one continuous session

Training with a complex allows you to use your whole body during a short and intense workout. The result will be increased lactate output – the thing that makes your muscles burn – and your body being flooded with growth hormone.

This combination is the perfect workout weapon to rapidly burn body fat and improve muscle growth.

• Complete each exercise back-to-back
• Do 30-45 secs of work for each exercise
• Once one round is complete, rest for 60 seconds then go again

The Strongway 20kg 7ft Olympic Bar is ideal for these landmine exercises:

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The beauty of this workout is that you can squeeze it in even when you’re short on time, because it’s a short, sharp, intense session that needs minimal kit and provides maximum gains.

Once your 40 seconds are up, rest for 20 seconds. Repeat that pattern four times for the first exercise, rest for 60 seconds, then move on to the second exercise in the kettlebell HIIT workout. Rinse and repeat until the mountain climbers are out the way – and breathe.

If you’re new to using kettlebells, we’d recommend trying these beginner exercises first, which uses some simplified versions of this kettlebell workout. Or as a variation, you can try this full-body kettlebell workout. We think both are great at delivering a whole-body workout. However, if burning fat is your primary goal we’d suggest focusing on this 40/20 circuit. We don’t think you can beat the 40-on/20-off format for elevating your heart rate and torching body fat.

The exercises in this kettlebell HIIT workout

1. Double kettlebell swing
2. Kettlebell goblet squat
3. Kettlebell clean and press
4. Kettlebell sumo deadlift high pull
5. Kettlebell Russian twist
6. Mountain climber

1. Double kettlebell swing

How to do a double kettlebell swing:

• Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing.
• As you lower, hinge at the hips by pushing your glutes back.
• When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell up.
• Don’t worry too much about how high the kettlebell gets in this fat-burning workout exercise – the snap at the hips and drive through the glutes is more important than air time.

2. Kettlebell goblet squat

How to do a kettlebell goblet squat:

• Start by holding a kettlebell by the horns – or upside down at the base – with both hands.
• Keeping your back straight and chest up, lower into a deep squat.
• Drive through your heels to stand.

3. Kettlebell clean and press

How to do a kettlebell clean and press:

• Start this fat-burning workout exercise by holding a kettlebell by the horns.
• Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder.
• Rotate your wrist as you do so, so that the palm faces forward.
• Press the kettlebell over your head, locking out your arm.
• Lower the weight to the floor to return to the start.
• Alternate sides every 3 reps.

4. Kettlebell sumo deadlift high pull

How to do a kettlebell sumo deadlift high pull:

• Stand with your feet double shoulder-width apart with a kettlebell on the floor in front of you.
• Squat and take hold of the horns with both hands, so your arms are inside your knees.
• Keeping your chest up and your back straight, drive through your heels and push your hips forward to stand.
• As you do so, bring the kettlebell up to chest height.
• Slowly lower the weight back down and repeat.

5. Kettlebell Russian twist

How to do a Kettlebell Russian twist:

• Sit on the floor to begin this fat-burning workout move.
• Hold the kettlebell in front of your chest with both hands and bring your legs off the floor.
• Brace your core to keep your balance, and slowly twist to one side, then the other, without letting the weight or your legs drop.

6. Mountain climber

How to do mountain climbers:

• Start in the top of a press-up position.
• Keeping your shoulders locked, alternate jumping each foot forward so your knee comes towards the elbow of the same side, but your hands stay on the ground.

Model: Sasha Green | Photography: Eddie Macdonald

If you’re looking for one kettlebell for all your workouts, we’d recommend the JaxJox KettlebellConnect 2.0:

Related content:

• Kettlebell workouts for beginners
• Full-body kettlebell workout
• Hand care for kettlebell training

The post Try this fat-burning kettlebell HIIT workout for a full-body blast appeared first on Men's Fitness.

The benefits of push/pull training are numerous, but chief among them is balance. This method makes it very difficult to either overtrain, or overlook, certain areas – ideal for developing a well-rounded physique. It’s for this reason that we incorporate push/pull training into our own regimes.

Rater than over- or under-training particular muscle groups, each muscle gets its time in the spotlight – and by the end of this dumbbell-only workout, your entire upper body will be singing (or screaming) in perfect harmony.

Exercises in this upper-body dumbbell workout

1. Dumbbell reverse bent-over row 
2. Reverse dumbbell flye
3. Dumbbell pullover
4. Incline dumbbell bench press
5. Dumbbell crush press
6. Dumbbell flye
7. Finisher: dumbbell press-up to renegade row

1. Dumbbell reverse bent-over row

Why we like it: The row is a compound exercise that’s great for building a strong back – crucial for so many other exercises. And the reverse grip hits your arms and lower body too, emphasize the lats and biceps. Bracing the movement also activates the muscles in your core.

How to do a dumbbell reverse bent-over row:

• Stand with feet hip-width apart, holding a pair of dumbbells with palms facing forward
• Bend your knees, press your hips back, keep your chest up and your shoulders down
• Row the weights up to your sides, keeping your elbows tucked in
• Pause at the top, then return

2. Reverse dumbbell flye

Why we like it: The reverse dumbbell flye is an isolation exercise used to train the muscles that help extend your arms horizontally. It’s excellent for working your rotator cuffs, which can often get overlooked, and hits the rear deltoids and trapezius. It’s useful for training the antagonists to the muscles you use most often for pressing exercises.

How to do the reverse dumbbell flye:

• Stand with feet hip-width apart, holding both dumbbells with palms facing towards you
• Hinge at the hips and lower your torso towards the floor. Your chest should be almost parallel with the ground in the starting position
• Extend your arms directly towards the floor and bend your elbows slightly – your palms should be facing each other
• Arc the weights to the side, then up as you squeeze your shoulder blades together, maintaining a bend in your elbows
• Slowly perform the same movement in reverse to return to the start

3. Dumbbell pullover 

Why we like it: The dumbbell pullover not only targets your back and chest, it helps improve mobility in your shoulders too. Done correctly it will work the lats, teres major, triceps, posterior deltoids and wrist flexors. When you slow down and focus on technique, you’ll also be engaging your abdominal muscles for an added core workout.

How to do a dumbbell pullover:

• Lie on a bench with your feet flat on the floor
• Holding a dumbbell over your chest, keep your arms long and begin to lower the weight over your head towards the floor
• Pause when you feel a good stretch through your pecs and upper back, then squeeze your lats to bring the dumbbell back to the start

4. Incline dumbbell bench press

Why we like it: The incline dumbbell bench press targets the chest, shoulders and triceps and, unlike using a barbell, it does so independently on each side. The reason for using an incline is to shift the movement’s focus to the upper portion of the pectoral muscle groups and the front of the shoulder. That way, if done regularly, you’ll see more significant hypertrophy (muscle growth) of the upper chest.

How to do an incline dumbbell bench press:

• Set the bench to a 45-degree incline
• Pick the dumbbells up off the floor and sit on the seat of the bench
• Kick your knees up as you lean back onto the bench – using the momentum from your kick to bring the dumbbells to the sides of your chest
• Tense your glutes and core, then powerfully press the weights towards the ceiling, stopping when the dumbbells are an inch or so away from each other
• Lower with control – all the way down until the dumbbells are at chest height – then repeat

5. Dumbbell crush press 

Why we like it: The dumbbell crush press is a dumbbell chest press variation that works your chest, triceps and shoulders. Having your hand close during the crush press, your triceps are forced to do most of the work, and so are targeted more than any other muscle.

How to do a dumbbell crush press:

• Sit on a flat bench, with dumbbells held on your thighs
• Lie back, keeping the weights close to your chest
• Once you’re lying flat on the bench, the dumbbells should be held together in the centre of your chest
• Force the weights together, then press them up until your arms are extended
• Continue to ‘crush’ the dumbbells together as you lower under control
• Once the dumbbells touch your chest, push them back to the starting position
• Repeat for the desired number of repetitions

6. Dumbbell flye

Why we like it: The dumbbell flye targets your pectoral muscles, particularly the lower and outer pecs. It doesn’t end there, though, as your delts, biceps, scapular stabilizers and rhomboids, among other muscles, will also be targeted.

How to do a dumbbell flye:

• Lie back on the bench, holding a dumbbell in each hand with arms straight and palms facing
• With your chest up and a slight bend in your elbows, lower the weights out to the sides until you feel a good stretch across your pecs
• Reverse the movement, focusing on moving the weights with your pecs, until your arms are extended
• Stop the weights just before they touch and squeeze your pecs for a count of one – you should really feel it in your inner chest

7. FINISHER: Dumbbell push-up to renegade row 

Why we like it: What’s not to like about this combination? The push-up part works your chest muscles, triceps, shoulders, core and back while the renegade row shifts the emphasis to your upper back, including the rhomboids and rear deltoids.

How to do a dumbbell push-up to renegade row:

• Assume a push-up position with your feet hip- to shoulder-width apart and a dumbbell in each hand directly below your shoulders
• Keeping your core engaged and elbows tucked, lower your chest until it’s almost in line with your hands, then push back up to the starting position
• Row the dumbbell in your left hand towards your ribs
• Lower the dumbbell back to the starting position, press-up, then row the right-hand dumbbell
• Keep the tempo up to complete as many reps as possible in the time

Model: Alex Beattie | Photography: Eddie Macdonald

These York Fitness Rubber Hex dumbbells are ideal for these exercises:

Related content:

• 15-minute dumbbell workout
• Dumbbell biceps workout
• Full-body dumbbell workout

The post Take on this upper-body dumbbell workout to blitz your top half appeared first on Men's Fitness.

Footballers work in all planes of motion, using every part of their body in harmony. I look to strengthen football players from top to toe in workouts, to make them stronger and more robust to resist injury. If you want to train like a Premier League Footballer, just follow my workout below.

How to do this full-body football workout:

• The following exercises will help you to build a foundation of strength, increase leg power in order to jump higher and sprint faster, and build core stability to hold off opponents and reduce injury through impact
• Do 3 sets of each exercise, resting for 60 seconds between sets. Use a weight that takes you almost failure in the final rep

Exercises in this full-body football workout

1. Box jump
2. Squat
3. Alternating step-up
4. Barbell bench press
5. Wide-grip pull-up
6. Lunge and twist

1. Box jump

• Stand facing a box with your feet shoulder-width apart
• Lower into a half squat position, swinging your arms backward, then leap on to the box, swinging your arms forward in the process to gain momentum
• Land on the box with your knees bent to absorb the impact
• Step down and repeat

2. Squat

• Stand with feet just wider than shoulder-width apart
• If you’re using dumbbells, hold them by your sides; if a barbell, rest it on the backs of your shoulders
• With your chest up and core braced, squat until your thighs are at least parallel with the floor, making sure your knees stay wide apart
• Drive up through your heels to stand

3. Alternating step-up

• Stand facing a box or bench with your feet together. Keep your core braced throughout
• Extend at the hip and knee of your left leg and place your left foot on the box, then push upwards with your right foot to stand on it with both feet
• Exhale, step down and repeat on the other side

4. Barbell bench press

(Simply increase the load to increase difficulty)

• Lie on a flat bench holding a bar with an overhead grip and hands just over shoulder-width apart
• Drive your feet hard into the floor for stability and press the weight straight up powerfully until your arms are fully extended. This is your start position
• Lower the bar slowly to just above your chest, inhaling while doing so, then push back up to the start while exhaling

5. Wide-grip pull-up

• Grip the pull-up bar with your hands wider than shoulder-width apart
• Lean your torso back, stick out your chest and contract your core before pulling yourself towards the bar, keeping your torso still and looking straight forwards
• Once your chin has cleared the bar, lower yourself until your arms are fully extended 

6. Lunge and twist

• Holding a medicine ball straight in front of you, take a big step forwards and lower into a lunge, keeping your torso upright
• Keep your front knee in line with your front toes
• At the bottom of the lunge, contract your abs and rotate your upper body to the same side as your front leg, then return to the middle
• Push up with your front foot to return to the starting position. Alternate sides

For the dumbbell exercises in this workout I’d recommend these DKN Rubber Hex Dumbbells:

Related content:

• Dumbbells vs barbells
• 30-minute dumbbell workout
• Full-body dumbbell workout

The post Use this football workout to build full-body strength and power appeared first on Men's Fitness.

If you’re in need of some inspiration, the following eight-move circuit will get you primed for action. A single circuit is the perfect preparation for most workouts. Or you could do the whole thing three to four times – or divide it into a series of supersets – for a muscle-building full-body workout.

Exercises in this full-body resistance band warm-up

1. Front raise
2. Side raise
3. Bent-over row
4. Overhead squat
5. Push-up
6. Squat
7. Triceps kickback
8. Biceps curl

Front raise

Reps: 10

• Loop the band under both feet
• Hold the other end of the band and stand tall
• Keeping back and arms straight and shoulders pinned back, raise the band directly up until hands are shoulder height
• Pause for one second, then return to the start

Side raise

Reps: 10

• Stand tall, with one foot on the band
• Grip the other end of the band
• Keeping your chest up and a bend in your elbow, raise the band out to shoulder height, then lower back to the start

Bent-over row

Reps: 10

• Stand on one side of the band with both feet
• Hinge at the hips and grip the band
• Drive your elbows back to your side and pinch your shoulder blades together
• Pause for a split-second, then straighten your arms to return to the start

Overhead squat

Reps: 10

• Take a shoulder-width grip of the band
• Hold tight, with the band in contact with the heels of your hands
• Throughout the exercise, your elbows should be directly under your hands
• Press the band overhead and lock your elbows
• Now squat down, keeping your arms directly overhead
• Go as low as you can with perfect form, then drive back up to standing

Push-up

Reps: 10

• Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms
• Bend your elbows and lower your chest towards the floor
• Pause just above the floor and press back up to the start position

Squat

• Loop one end of the band around the base of your foot
• Cross your hip crease with the middle of the band
• Loop the other end over your shoulders
• Squat down with control, keeping core braced and shoulders retracted
• Drive through your heels, raise and tuck your hips

Triceps kickback

Reps: 10

• Hold the band behind your back, with your heels anchoring one side of the band to the ground
• Bring your elbows up so upper arms are parallel to the floor
• Fully extend your arms with the other end of the band straight out behind your back and return to the start position

Biceps curl

Reps: 10

• Loop the band under your feet
• Grip the other end of the band with hands at shoulder-width
• Hold the band with arms extended
• Curl the band up to chest height, squeezing your biceps at the top
• Lower with control

This Mirafit resistance band set has a combination of resistances that would make them ideal for this full-body resistance band warm-up:

Photography: Eddie Macdonald

Related content:

• Best resistance band exercises
• Resistance band full-body workout
• How to use resistance bands

The post Add this full-body resistance band warm-up to your routine appeared first on Men's Fitness.

When you’re short on time (and that’s all the time, right?) it can be difficult to schedule regular workouts. This way you can take your workout with you, wherever you go. So by incorporating a backpack workout into your routine, you can be making regular strength gains even if you can’t get to the gym.

So grab your gym bag and tackle this backpack workout for a full-body circuit that’ll help you build muscle.

How to do this backpack workout

Fill your backpack with books, tinned food, bottles of water, or anything else you can find to add enough weight that will challenge you. Perform each rep with control and focus on form throughout.

The exercises in this backpack workout

These are some of the best bodyweight exercises on their own, but adding extra resistance with a backpack will help you build muscle fast.

1. Bent-over row
2. Single-leg Romanian deadlift
3. Russian twist
4. Overhead lunge
5. Upright row
6. Push-up

1. Bent-over row 

Why I like it: The bent-over row is an awesome strength-builder for the upper back, as well as the posterior chain and biceps. 

How to do a backpack bent-over row:

• Keep a soft bend in your knees and hinge at your hips until your torso is almost parallel to the floor
• Start with arms at full extension, then contract your lats to pull the bag into your stomach, keeping your elbows tucked in
• Squeeze your shoulder blades at the top of the movement, then lower with control
• To increase the difficulty, single-arm row the backpack instead

2. Single-leg Romanian deadlift 

Why I like it: This move targets the hamstrings and glutes.

How to do a backpack Romanian deadlift:

• Gripping the bag, step one foot out in front of the other, keeping both feet hip-distance apart
• From there, slightly bend the back knee to increase the tension in the lead leg
• Keeping your chest up, hinge at the hips, leaning forwards until you feel the stretch
• Rise back to the start, complete the reps, then repeat with the other leg in front

3. Russian twist 

Why we like it: The Russian twist is great for blitzing your core and stabilizing muscles.

How to do a backpack Russian twist:

• Start by sitting up with your legs slightly bent and heels off the floor
• Hold the bag out in front and focus on keeping your spine neutral
• Rotate your shoulders from side to side and rotate your trunk
• Just before the bag hits the floor, twist across to the other side
• Keep it up for 30 secs, rest for 30, and repeat

4. Overhead lunge 

Why I like it: The overhead lunge works multiple muscle groups, while challenging core strength and stability. 

How to do a backpack overhead lunge:

• Stand with feet shoulder-width apart
• Raise the bag above your head on one side, brace your core and step forward with your opposite foot
• Drop your back knee until it’s just off the floor, then return to standing
• Focus on hitting a 90-degree bend in both knees when you’re at the bottom phase of the move

5. Upright row

Why I like it: The upright row is a great exercise to build shoulder strength. 

How to do a backpack upright row:

• Starting with the bag held with a narrow grip and hand fully extended, pull the bag up your body
• Allow your elbows to flare out to the side and raise them as high as possible while keeping the bag close to  your body
• The focus on this exercise is to isolate the shoulders with a slow, controlled movement, and to keep elbows higher than the wrists at the top
• To progress, try using just one hand to pull the bag through the movement

6. Push-up

Why I like it: All the benefits of a traditional push-up but that extra weight will work your upper arms and shoulders harder.

How to do a backpack push-up:

• Start in the high plank position with feet shoulder-width apart and hands slightly more narrow
• Keeping your core tight, bend at the elbows to slowly lower your chest down to the floor, ensuring your elbows stay close to your body
• Once your chest is just off the floor, press yourself back to the starting position 
• To make it harder, raise alternate legs off the floor with each press-up, or bring the hands closer together to target the triceps more

One of my favorite exercise mats – the BodyPower Never Quit mat – would be an ideal choice for this bodyweight HIIT home workout.

The post This backpack workout is a full-body circuit made to build muscle appeared first on Men's Fitness.

That may sound a bit daunting, especially to those of us not from a scientific background. The good news? You don’t have to be a lab geek, have a PhD or read scientific journals to reap the benefits of a science-driven approach to strength training. Just read on for our ten top tips.

Science-backed ways to improve your strength training

1. Go legs first

Performing leg exercises at the beginning of a workout increases levels of both testosterone and growth hormone, according to Norwegian research published in the European Journal of Applied Physiology.

It’s also smart to perform big multi-joint compound moves, such as squats and leg presses, near the start of your session so your muscles are fresh and you can lift as much weight as possible. 

2. Prioritise protein

You know that protein is important for muscle growth and recovery, but it can also help you keep excess weight off by helping you to control your total energy intake.

A study at Cambridge University found that subjects who ate a daily diet consisting of 15 per cent protein consumed 1,036 fewer calories over four days than those whose diet was 10 per cent protein. Of the extra calories, 70 per cent came from snacks.

3. Lift heavy

Using weights close to the maximum you can lift (your one-rep max) using traditional lifts that load the spine, such as squats and deadlifts, builds bone-mineral density and prevents osteoporosis in later life.

That’s according to a study published in the Journal of Strength and Conditioning Research, which also found it will do wonders for your posture.

4. Take a daily dose of sunshine

Public Health England now recommends taking vitamin D3 supplements throughout autumn and winter.

A study in the New England Journal of Medicine revealed that not only can it improve muscle mass and strength, but it also helps fight bone mineral loss and osteoporosis, can regulate blood sugar levels, helps combat depression and provides numerous benefits for health. 

5. Fight fat in teams

Want to accelerate your fat loss? Find a friend with a similar goal. People who trained with a partner lost more weight than those who went it alone in a two-year University of Pennsylvania study.

An Oxford University study also showed exercising in a group helps you tolerate more pain, helping you train harder for longer, which reaps rewards.

(Training together is obviously off limits during the coronavirus lockdown, so why not schedule a weekly video workout with a training buddy instead.)

6. Eat your greens

Fresh vegetables contain many nutrients your body is unable to get from supplements.

Cruciferous vegetables, such as broccoli and cabbage, contain many natural isothiocyanates – which can help reduce the risk of some cancers – that are not readily available from taking supplements, a study at Oregon State University showed.

7. Stretch for success

Adding yoga to your strength training routine once a week provides as many benefits as doing aerobic exercise.

A study from the University of Maryland showed that yoga outperformed aerobic exercise when it came to improving flexibility and muscle strength.

The research also found it could reduce levels of cortisol, a hormone that contributes to overeating and impairs muscle growth. 

8. Time your supplements right

Consuming protein, creatine and glucose immediately before and after resistance exercise is a simple but effective way to increase lean body mass and strength, a study published in the journal Medicine & Science In Sports & Exercise found.

The study’s results also showed increases in the size of muscle fibres and the body’s storage of creatine and glycogen, which will further benefit strength and energy.

9. Use free weights for strength training

Exercising with free weights rather than fixed machines produces greater muscle activation, a study in the Journal Of Strength And Conditioning Research says.

But that doesn’t mean you have to ditch machines entirely, as they can be useful for isolating a muscle for targeted growth. They’re also good when you’re fatigued, because they reduce the risk of injury resulting from poor technique. 

10. Run from cravings

Not only is intense cardio proven to burn fat and increase metabolism but it can also help reduce appetite, according to a study published in the Journal Of Sports Science And Medicine.

Subjects who had completed a long run at 50-70 per cent of their aerobic capacity had lower levels of ghrelin, the hormone responsible for hunger, than a group who didn’t exercise. 

Related content:

• Do you need protein right after a workout?
• What is casein protein?
• Best blenders

The post 10 science-backed ways to improve strength training appeared first on Men's Fitness.

You’ll be familiar with most of the exercises in this dumbbell chest and core workout, but tried and tested is no bad thing. So, grab a pair of adjustable dumbbells and get ready to target your torso and midsection.

For the main body of the session, you’re going to hit your pecs from every angle, starting with the heavier stuff while you’re feeling fresh, then progressing to the lighter isolation work.

Once your chest is fully inflated and you’re feeling like prime Schwarzenegger, you’re then going to tag on a bit of functional core work.

Essential for every facet of fitness, a stable midsection also protects against injury, improves posture, and will keep your now-DD pecs from knocking you off balance.

The exercises in this dumbbell chest and core workout

1. Dumbbell incline bench press (4 sets | 8-10 reps)
2. Dumbbell flye (3-4 sets | 10-12 reps)
3a. Dumbbell pull-over (8-10 reps)
3b. Weight plate pinch raise (3 sets | 10-12 reps)
4. Spiderman push-up (3 sets | to failure)
5a. Side plank reach (15 reps)
5b. Dumbbell crunch reach (3 sets | 15 reps)
6a. V sit-up (15 reps)
6b. Extended plank (3 sets | 15 reps)

1. Dumbbell incline bench press

Why we like it: Using dumbbells rather than a barbell for incline bench presses requires greater stability for those unilateral movements. As a result it can help you develop a more balanced physique.

How to do a dumbbell incline bench press: 

• Set the bench to a 45-degree incline
• Pick the dumbbells up off the floor and sit on the seat of the bench
• Kick your knees up as you lean back onto the bench – using the momentum from your kick to bring the dumbbells to the sides of your chest
• Tense your glutes and core, then powerfully press the weights toward the ceiling, stopping when the dumbbells are an inch or so away from each other
• Lower with control – all the way down until the dumbbells are at chest height – then repeat

2. Dumbbell flye

Why we like it:  The dumbbell flye is ideal for acting as a chest opener, reducing upper back pain and increasing shoulder mobility.

How to do a dumbbell flye:

• Lie back on the bench, holding a dumbbell in each hand with arms straight and palms facing
• With your chest up and a slight bend in your elbows, lower the weights out to the sides until you feel a good stretch across your pecs
• Reverse the movement, focusing on moving the weights with your pecs, until your arms are extended
• Stop the weights just before they touch and squeeze your pecs for a count of one – you should really feel it in your inner chest

3a. Dumbbell pull-over

Why we like it: An ideal exercise for improving shoulder mobility, you can increase its effectiveness by performing it on an exercise ball.

How to do a dumbbell pull-over:

• Lie on a bench with your feet flat on the floor
• Holding a dumbbell over your chest, keep your arms long and begin to lower the weight over your head towards the floor
• Pause when you feel a good stretch through your pecs and upper back, then squeeze your lats to bring the dumbbell back to the start

3b. Weight plate pinch raise

Why we like it: This is a great one for improving grip strength, which is transferrable to so many other exercises – ensuring your grip doesn’t give out before you do.

How to do a weight plate pinch rise:

• Stand holding a pair of light weight plates (2.5kg should do) together at chest height
• Not got plates? Hold a dumbbell end over end instead – pressing it hard between your hands
• Keeping the plates pressed firmly together, slowly extend your arms straight out and slightly up until your elbows are completely locked out
• The aim of the game here is to go slow and purposeful – you’re using light weights, so need to make the contraction count

4. Spiderman push-up

Why we like it: This is a simple but effective full-body exercise, hitting your shoulders, chest, arms and legs simultaneously, with that knee-to-elbow motion emphasizing your core.

How to do a spiderman push-up:

• From a push-up position with your feet shoulder-width apart, begin to lower yourself to the ground, while simultaneously bringing one knee up and out to the side
• Keeping tension throughout, try to connect your knee with your elbow at the bottom of the push-up
• Return that leg as you drive yourself back up to the start position
• That’s one rep. Now go again with the other leg

5a. Side plank reach

Why we like it: This one works your deep spinal stabilizing muscles and is a great core exercise that won’t put too much stress on your back.

How to do a side plank reach:

• Start in the side plank position with your core engaged
• Raise your right hand, then twist your torso so your right hand and head are pointed to the ceiling
• Twist back down and around so your hand goes under and across your chest
• Return to the start

5b. Dumbbell crunch reach

Why we like it: There’s loads of opportunity for variation here by changing the weight you’re working with or varying the arm angle.

How to do a dumbbell crunch reach:

• Lie flat on the floor, with knees bent and a dumbbell held in your hands
• Straighten your arms, holding the dumbbell overhead
• Keep your lower back flush to the floor throughout
• Engage your core and use your abs to crunch up, keeping the weight in a fixed position overhead
• Reach as high in the air as you can, hold for one second at the highest point, then slowly lower back to the start

6a. V sit-up

Why we like it: A great core strengthener and stabilizing exercise for cyclists, it can be done anytime, anywhere, using just your own bodyweight.

How to do a V sit-up:

• Lie flat on the ground
• Raise your legs as high as you can, keeping them straight and together, and lift your torso up towards your thighs so you form a V-shape
• Keep your back straight and try to keep your movements smooth and controlled – avoid jerking
• You can keep your hands on the floor, or bring them up to meet your feet
• Slowly lower back to the ground

6b. Extended plank

Why we like it: Extending your arms from the usual plank position works the upper back and upper abs harder to maintain a neutral spine.

How to do an extended plank:

• Assume a push-up/straight-arm plank position –  your body should form one straight line from your head to your heels, with no lifting or sagging at the waist and no rounding through the back.
• Squeeze your entire core, your glutes and your quads, and tuck your backside under a little to keep your lower back in good alignment
• Maintaining this position, and keeping torso movement to an absolute minimum, ‘step’ both hands further out
• Hold for one second, then step back to the start. That’s 1 rep

If you need a new dumbbell set, we recommend the Jordan Fitness Premium Urethane Dumbbells, which offer a floor-friendly design and a wide range of weights. 

Related content:

• Home dumbbell HIIT workout
• Dumbbell-only leg workout
• Dumbbell biceps workout

Photography: Eddie Macdonald | Model: Harry Sellers

The post Try this dumbbell chest and core workout to blitz your upper body appeared first on Men's Fitness.

Not only will it build your shoulders and back, but it will also aid your posture and fire up your forearms.

This workout combines this straightforward yet ultra-effective move with its cousin, the chin-up – one of the best biceps builders you can do – and the dip, which will make sure your triceps are doing their bit.

How to do the pull-up bar workout

• Do 6-8 reps of each exercise
• Take minimal rest between exercises
• Rest 90 secs at the end of the circuit
• Do 3-4 rounds in total

Pull-up bar workout

1a. Wide-grip pull-up
1b. Hanging knee raise
1c. Chin-up
1d. Dip
1e. Hanging twisting knee raise

1a. Wide-grip pull-up

• Grip the pull-up bar with your hands more than shoulder-width apart. Brace your abs and pull yourself up until your whole head is above the bar
• Lower your body under control until your arms are straight. Keep your shoulders engaged and don’t sag at the bottom

1b. Hanging knee raise

• Hang from the bar
• Use your lower abs to raise your legs until your thighs are at least parallel to the floor
• Keep straight legs to make the move harder

1c. Chin-up

• Grasp the bar with your hands shoulder-width apart, using an underhand grip
• Start from a dead hang with your arms fully extended
• Pull yourself up by squeezing your lats together. Once your chin is above the bar, lower yourself back to the start

1d. Dip

• Attach the dip bars to the pull-up rig. Grip the bars with your arms straight
• Lower your body as far as you can go without stressing your shoulders. To work your triceps, stay upright; to work your pecs, lean forwards
• Press up powerfully but don’t lock out your elbows at the top

1e. Hanging twisting knee raise

• Hang from the bar with your knees bent
• Keeping them bent, use your lower abs to raise your thighs until they’re parallel to the floor, then twist them to one side
• Return to the start then bring your knees back up and twist to the other side
• Return to the start to complete 1 rep

This Opti Multi Pull-Up Bar is a sturdy, inexpensive option that’s quick and easy to install:

Related content:

• Best plank variations
• Abs workout
• Weight loss vs fat loss

The post Build a strong upper body with this pull-up bar workout appeared first on Men's Fitness.

Conquer Hvar: the Spartan playground

Hvar is the crown jewel of Croatia’s Dalmatian Islands. Here’s a place where vibrant culture meets historical allure, known for its stunning cliffs and turquoise waters. This is not just another race; it’s a chance to push your limits while soaking in the majestic beauty few places on earth can offer.

Push your limits

Prepare for intense action as the course takes you through some of the most iconic parts of Hvar. Each race is designed to offer a unique challenge and showcase the enchanting beauty of Hvar while fostering the indomitable Spartan spirit. Whether you’re an elite athlete or a weekend warrior, there’s an opportunity for everyone to experience the rush of a Spartan Race on this stunning island.

• Sprint – all levels welcome
  The Spartan Sprint is perfect for athletes of all experience levels. It’s a 5k race featuring 20+ obstacles, designed to test your endurance, strength, and grit. While it’s the shortest distance, it’s packed with intensity and excitement. Participants will navigate through challenging terrain, including technical sections along rocky shores and picturesque beaches, making it a thrilling and scenic test of resilience.
• 100m World Championship – elite only
  The main event. The 100m race is an intense, fast-paced competition designed specifically for the pros and broadcast for all to see. Expect to see the best OCR and ninja athletes in the world battling it out for a hefty cash prize. It’s a short-distance race, packed with obstacles that demand agility, speed, and precision. This race takes place right in the heart of Hvar, with the course winding through the main city square and ending in a dramatic finish on the main pier. Competing athletes will vie for top honours and a share of the purse, ensuring an electrifying race atmosphere.
• Beast 21K – the ultimate Spartan test
  Unleash your inner warrior at the Spartan Beast. Conquer an epic half marathon (13.1-mile) battleground filled with 30 strength-sapping obstacles that test your grit, stamina and spirit. Tackle rugged terrains and relentless elevation changes that challenge even the most seasoned athletes. 
• Super – intermediate challenge
  The Super is the middle-distance race, approximately 10k, with more than 25 obstacles. It’s designed for those who want to up the ante and push themselves further than the Sprint. The course integrates a mix of cityscapes and natural terrain, making it a comprehensive test of both mental and physical toughness. Participants will experience the different facets of Hvar, from city streets to hillside trails, forging a path through history and nature alike.
• Kids races
  For younger participants, the Spartan Kids race offers various distances and challenges tailored to different age groups, ensuring that even the youngest Spartan enthusiasts can get in on the fun. It’s a great way for kids to experience the thrill of obstacle racing in a safe and encouraging environment, building their confidence and fostering a love for adventure.
• Open heats
  The Sprint 5K, Super 10K and Beast 21 races also have open heats, ideal for racers who are there to challenge themselves without the pressures of competition. These heats emphasise the Spartan community spirit: everyone supporting each other as they test their limits and enjoy the race at their own pace.

Race to the top

A $100,000 prize purse awaits the champions of the 100m and Sprint Pro Championship Heats. Top athletes from around the globe will gather here, but whether you’re battling for the title or facing the open heats, every participant is part of this Spartan Community.

More than a race

Beyond the adrenaline-pumping challenges, Hvar offers rich cultural and historical experiences. As a UNESCO Heritage site, immerse yourself in traditions like Klapa singing at the opening ceremony, and explore significant landmarks such as the Stari Grad Plain and other ancient treasures.

Relax and rejuvenate after the race with activities like sailing, diving, or exploring the nearby Pakleni Islands. Feast on delicious Mediterranean food and raise a glass or two of local wine. 

Why Hvar?

Because this island is where the heart of the Spartan spirit beats strongest. Known for its welcoming locals and rich cultural tapestry, Hvar invites you to enjoy everything from its lively nightlife to serene nature. You’ll find yourself welcomed like family, experiencing the hospitality that Hvar is renowned for, and accommodations as stunning as their surroundings.

Join the history makers at the Spartan Championships in Hvar

Don’t miss this chance to make your mark in Spartan history. As Hvar steps onto the global stage for the World Championships, you’re not just racing; you’re part of an event that will be remembered. This is where you’ll define your limits and break through them.

Charge into Hvar this October, ready to tackle the challenge of a lifetime and experience the magic of an island that captures the essence of adventure and camaraderie. Be part of the Spartan legacy.

Sign up at spartan.com

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