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Strongman Legend Hafthor Björnsson Has Lost 13 Pounds Since Fight With Eddie Hall, Continues New Athletic Pursuits

It’s been two months since Hafthor Björnsson defeated his rival Eddie Hall in the “Heaviest Boxing Match in History.” Both men have continued to stray along different paths in their respective retirements from strongman. Björnsson recently had some eye-opening news as he continues to figure out what he now wants to achieve athletically. 

On June 1, 2022, Björnsson shared an update about where his physique stands after his fight with Hall. The 2018 World’s Strongest Man (WSM) Champion says his body weight is now 146 kilograms (322 pounds). Since Björnsson weighed 152 kilograms (335 pounds) for his match with Hall, that means he lost 13 pounds in roughly eight weeks. For additional context, Björnsson weighed 205 kilograms (452 pounds) when he won his 2018 WSM title. 

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                        A post shared by Hafþór Júlíus Björnsson (@thorbjornsson)

[Related: Eddie Hall Honored Boxing Bet With Hafthor Björnsson And Got A Tattoo Of His Full Name]

The radical shift in Björnsson’s physique is apparently part of an ongoing athletic experiment after strongman. After a decade-plus of pushing himself to be one of the planet’s strongest people, it’s understandable the 33-year-old Björnsson wants to figure some things out before taking another step forward. 

“I’m human like everyone else, and I’m going through a period in my life where I’m not 100 percent focused or dedicated all the time,” Björnsson wrote in the caption of his Instagram post. “It’s weird because, for the last 10-plus years of my life, I’ve been super focused and driven because I’ve always had a goal to strive towards.”

What Björnsson describes might be relatable to a lot of strength sports athletes. It can take some time to adjust to a new life after being so dead-set on one singular goal for so long. In Björnsson’s case, he at least certainly understands that his current struggle is normal and human and won’t last forever. 

“Being in the unknown now has my motivation lacking a bit,” Björnsson writes. “If you are lacking motivation at this moment, know that it’s normal, and we all go through that.”

The Road Ahead

At the time of this writing, Björnsson maintains that he’s looking for another boxing fight. While still early, it seems boxing is the next professional athletic endeavor he wants to dive into fully. 

Some had surmised that Björnsson would take Hall up on a rematch offer on that front. However, in a YouTube response to Hall’s offer in early April 2022, Björnsson said he doesn’t think the timing lines up for an immediate rematch. 

Whoever Björnsson ultimately does line up for a fight, it should be another fascinating matchup of skill-sets for the former strongman great. 

About Björnsson

If his strongman career is any indication, Björnsson might be in a quality position to excel at whatever he puts his mind to.

In addition to his 2018 WSM title, Björnsson is a three-time winner of the Arnold Strongman Classic (2018-2020) and a five-time winner of Europe’s Strongest Man (2014-2015, 2017-2019). He’s also the current official deadlift World Record holder with a pull of 501 kilograms (1,105 pounds) from the 2020 World’s Ultimate Strongman Feats of Strength series. 

In essence, the strength sports world knows what Björnsson’s capable of with motivation. Be it in boxing or another avenue, it might not be long before we see Björnsson thriving as a professional competitor again. 

Featured image: @thorbjornsson on Instagram

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4-Time Mr. Olympia Winner Jay Cutler Shares ‘A Day in Paradise’ Back Routine

Jay Cutler retired from competitive bodybuilding in 2013, but he stays active. The four-time Mr. Olympia winner (2006-2007, 2009-2010) keeps after it in the gym. A recent day of back exercises exemplifies that continued dedication.

On May 29, 2022, Cutler worked out at the Fit Club, a gym in Las Vegas, intending to strengthen his back. He shared footage of this training session on his YouTube channel.

Even in retirement, it appears Cutler still has a lot to give to his supporters. That includes the greater bodybuilding community, which likely won’t ever say no to commentary from one of the sport’s greats. 

Another day in paradise. The weather is great, right? Training has been going A+.

Whenever Cutler can share some of the apparent secrets that helped make his career so successful, he doesn’t hesitate. 

Cutler’s ‘Day in Paradise’ Back Workout

Cutler lays out his back day with six separate exercises that can help round out his back muscles. 

Reverse-Grip RealLeader Machine 

Sets and Reps: 5 “feel” sets

Cutler starts the session with several reverse-grip sets on a RealLeader machine. He says that he wants to get a “feel” of the exercise to ease into his day. He also maintains that he used to do this specific movement with a barbell, but it ended up being too strenuous on his wrists. The machine, in essence, allows him to achieve the same goals while lessening any unnecessary pain. 

Single-Arm Dumbbell Row

Sets and Reps: 3 x 8-12

Cutler next does a few working sets of Single-arm dumbbell rows in a slight but straightforward shift. He uses an 80-pound dumbbell for each arm with more focus on form rather than a concrete cap on repetitions. Cutler seems to allude that this exercise could be foundational in his training.

Lat Pulldown

Sets and Reps: 3 “feel” sets

It makes sense that Cutler leans on lat pulldowns as a segment of this routine. They’re a compound movement that can help athletes develop stronger backs by isolating their lat muscles. Cutler uses a neutral grip — where an athlete rotates their palms so that they’re facing — and again noted that he wanted a “feel” of the lift first. 

“I talked about these ‘feel’ sets. I only do these on the first exercise,” Cutler says. “For me, I just want to get a feel of the exercise. I call them ‘feel sets,’ but they’re kind of like so-so warmups. It’s hard to say you’re warmed up in [Las] Vegas.”

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[Related: Bodybuilder Chris Bumstead Shares His Arms Workout For Size]

T-Bar Row

Sets and Reps: 4 x 12

In a change of pace from his competitive career, Cutler says he only started regularly doing T-bar rows once he was in retirement. The exercise itself is a reliable way for athletes to train their back despite any lower back or hamstring soreness. The machine’s pad offers inherent stability in contrast to traditional bent-over rows. After finishing his fourth set, Cutler notes that he still makes it a point to deadlift fairly regularly. 

RealLeader Pullover Machine

Sets and Reps: 4 x 10-12

Cutler once again implements an alternative, using the RealLeader pullover machine instead of traditional dumbbell pullovers. Pullovers can be a quality way for athletes to work and isolate their chest and lat muscles. After powering through a few high-rep sets, Cutler says there are about 225 pounds on each side. 

Before moving on to his final back exercise, Cutler notes that he had planned to do seated cable rows, but they slipped his mind. 

Hyperextension

Sets and Reps: 3 sets

Cutler closes with some hyperextensions in the cap to his workout, which target the erector spinae (or the group of long muscles that run up the back). While starting from a flexed position, this movement has athletes engage their lower back muscles with an extension while keeping their head and neck static. 

Cutler does three sets of hyperextensions with a 25-pound plate in his hands. 

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[Related: Bodybuilder Breon Ansley Shares A Killer, High-Volume Legs Workout]

Cutler at a Glance

Thanks to his many career achievements, Cutler has undoubtedly earned his platform. 

From 2006 to 2010,  Cutler won four of five Mr. Olympia titles (2006-2007, 2009-2010). He was also a Mr. Olympia runner-up on six occasions (2001, 2003, 2004-2005, 2008, 2011), often finishing second to his then-rival and fellow bodybuilding legend, Ronnie Coleman. 

At 48-years-old, Cutler continues to be active in the strength sports sphere. In addition to an Instagram full of updates from his day-to-day life, he regularly shares different taxing workouts on his YouTube channel. That channel has 544,000 subscribers and counting. For this bodybuilding great, even away from the stage, it seems some of his greatest joys come from training. 

Featured image: JayCutlerTV on YouTube

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Olympic Champion Akbar Djuraev (109KG) Logs 245-Kilogram Clean & Jerk for Unofficial World Record

Olympic weightlifter Akbar Djuraev is quickly becoming one of the more dominant figures in his sport. His latest achievement might be a harbinger of what’s on the horizon for the still-ascending athlete. 

On May 27, 2022, Djuraev (109KG) shared footage of himself successfully capturing a 245-kilogram (540.1 pounds) clean & jerk during a training session. Because it occurred while training, Djuraev’s mark is an unofficial World Record for the Men’s 109-kilogram division. Djuraev wore a lifting belt, lifting straps, and knee sleeves to complete the rep. 

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[Related: Learn How To Build Strength With Three Key Principles]

Djuraev’s 245-kilogram (540.1-pound) clean & jerk exceeds the number of one of his Uzbekistan Olympic teammates, Ruslan Nurudinov. Before finishing second to Djuraev during the 2021 World Weightlifting Championships (WWC), Nurudinov captured the still-current clean & jerk World Record with a 241-kilogram (531.3-pound) lift.

Perhaps even more impressively, Djuraev’s lift is only four kilograms (8.8 pounds) off the all-time non-superheavyweight record. That mark belongs to Yuri Zakharevich (who competed in the then-weight class of 110KG). He completed a 250.5-kilogram (552.2-pound) clean & jerk in April 1988.

Nurudinov’s official figure for the 109-kilogram division might not last much longer if Djuraev can take the training feat to a sanctioned competition. 

Djuraev at a Glance

At 22-years-old, Djuraev already has quite the decorated and accomplished resume for a weightlifter. If he continues a torrid pace that includes a gold medal in the 2020 Tokyo Summer Olympic Games (held in 2021) and a win in the 2021 WWC — he might soon enter a conversation with other established weightlifting elites. 

Here’s a rundown of Djuraev’s complete career results, exemplifying his rapid progression:

Akbar Djuraev | Career Results

2017 Junior World Weightlifting Championships (JWWC) — Sixth place

2017 WWC — 13th place

2018 JWCC — Second place

2018 WWC — Fourth place

2019 Asian Weightlifting Championships (AWC) — Second place

2019 JWCC — First place

2019 WWC — Fourth place

2020 AWC — Second place

2021 Tokyo Summer Olympic Games — First place

2021 WWC — First place 

Notably, as he was 21 for its duration, Djuraev is the second-youngest Olympic Champion since 2000. For context, Belarusian weightlifter Andrei Aramnau was just 20-years-old when he won the gold medal in the Men’s 105-kilogram division during the 2008 Beijing Summer Olympics. 

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[Related: Olympic Weightlifter Katherine Nye Squats 186 Kilograms (410 Pounds) For A New PR]

A Vital Year Ahead

While Djuraev is the current Olympic and World Champion, he still has a lot to accomplish. The athlete has yet to claim a Senior World Record during his career, leaving a gap in an impressive resume that he likely wants to fill. 

Djuraev won’t get an opportunity to add that notch to his belt until later in the year 2022. He will compete in the 2022 World Weightlifting Championships in Bogotá, Colombia, this coming late fall. Given that the competition was originally in China and postponed from earlier this year, it’s unclear precisely when it will start at the time of this writing.  

Whenever it does begin, the weightlifting sphere will undoubtedly be on the watch for Djuraev to finally add a Senior World Record to his name. 

Featured image: @akbar_djuraev on Instagram

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Larry Wheels Deadlifts 421.8 Kilograms (930 Pounds) for 3 Reps

It’s been almost three years since Larry “Wheels” Williams last competed in a professional strongman competition. Judging from his latest incredible training feat, you’d think he never missed any time.

On May 30, 2022, Wheels shared footage of himself notching a 421.8-kilogram (930-pound) deadlift triple. The lift is a new triple PR for Wheels, and he completed it from a conventional stance while wearing a lifting belt and lifting straps. Additionally, he notes that his bodyweight for the lift was 275 pounds, putting him squarely in the heavyweight strongman weight class (231-plus-pounds).

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                        A post shared by Larry (@larrywheels)

[Related: Powerlifter Heather Connor Deadlifts 195 Kilograms (429 Pounds) At 44.9KG Bodyweight]

While Wheels’ three-rep pull is undoubtedly an impressive figure, it doesn’t come without a potentially important caveat. To complete the third rep, Wheels rests his loaded barbell on his thighs before completing the lift. This technique — known as hitching — is legal in strongman. However, it wouldn’t count in a powerlifting meet. The use of straps is also forbidden in powerlifting. 

All around, that Wheels was still able to pull such massive weight for a triple is a testament to his rapid progress as a formal competitor. 

Wheels Charges Ahead

This deadlift triple from Wheels is the latest in his prep for the 2022 Middle East’s Strongest Man (MESM) in late August. 

The versatile athlete has been quite busy of late. His social media is rife with seemingly countless videos of bench press, squat, and deadlift challenges. Some of the more noteworthy recent benchmarks include a 425-kilogram (937-pound) deadlift in early May 2022 and a 299.8-kilogram (661-pound) paused bench press in early April 2022. 

The strongman/powerlifter/bodybuilder/YouTuber has said he will aim for a new official deadlift PR during the 2022 MESM. While the format of that competition is unknown at the time of this writing, if there is a max deadlift event, Wheels may presumably use the PR attempt to maximize points for a potential victory.

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                        A post shared by Larry (@larrywheels)

[Related: Bodybuilder Joe Mackey Notches 385.5-Kilogram (850-Pound) Deadlift At Iron Wars VI]

If Wheels gets really ambitious, he could even become the latest member of the hallowed 1,000-pound deadlift club. For context, six strongmen, led by Ivan Makarov’s 475-kilogram (1,047.2-pound) pull, were able to lift that weight during the 2021 World Deadlift Championships (WDC).

Considering some of these strongmen have 50 pounds or more on Wheels’ latest reported bodyweight, it might make his potential deadlift pursuit all the more interesting.

A Busy Summer

The strength sports community should assuredly continue to see Wheels plug away in the gym while prepping for his strongman return.  There’s no telling what he might achieve if he continues to make the same progress he has of late. The 2022 Middle East’s Strongest Man will take place in Dubai, United Arab Emirates, on August 27-28, 2022.

Featured image: @larrywheels on Instagram

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Tom Stoltman Wins 2022 World’s Strongest Man

Tom Stoltman has won the 2022 World’s Strongest Man, making him the first champion in six years to win back-to-back titles.

Stoltman dominated his group in the Qualifying rounds, consistently winning first place through all six initial events. Still, he entered the Finals one-and-a-half points behind 2020 WSM winner Oleksii Novikov. Clearly not an insurmountable lead, but Novikov’s early performances during Days Four and Five made Stoltman push hard to achieve victory. 

Tom Stoltman’s 2022 Path to Victory

Stoltman and Novikov battled back and forth, trading first and second place finishes throughout the first day of Finals, barring Mitchell Hooper’s surprise win during the KNAACK Giant’s Medley.

In Day Two, Novikov took an initial lead during the Bus Pull with a first place win as Stoltman came in third. However, Novikov gave up ground during the Reign Total Body Fuel Power Stairs and Stoltman won a dominant first place in the conclusive Atlas Stones to secure his second title without question.

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With his first win in 2021, Stoltman became the first competitor representing Scotland to win the title. With his second win in 2022, he became the tenth competitor in the contest’s 45-year history to win multiple titles.

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2022 World’s Strongest Man Day Five Recap and Results

The 2022 WSM contest comes to a close after three more events in the second, and last, day of Finals. Classic strongman events, raw strength, and deep willpower were the highlights of the exciting day.

Oleksii Novikov came into the day with a narrow two-point lead over last year’s champion Tom Stoltman, putting them in the most likely contention for the top spot. Licis, Mitchell, and Hooper were close behind in a tough battle to make the podium. Shaw, Luke Stoltman, Boudreault, Rheaume, and Melsted continued to battle for points despite not having any clear path to victory.

2022 WSM Finals Leaderboard

Rank Name Points 1 Tom Stoltman — United Kingdom 53.5 2 Martins Licis — USA 43 3 Oleksii Novikov — Ukraine 43 4 Brian Shaw — USA 37.5 5 Maxime Boudreault — Canada 34.5 6 Trey Mitchell — USA 34 7 Luke Stoltman — United Kingdom 30.5 8 Mitchell Hooper — Canada 30 9 Eythor Ingolfsson Melsted — Iceland 13 10 Gabriel Rheaume — Canada 11

2022 WSM Day Five Results

The Bus Pull, Reign Total Body Fuel Power Stairs, and Atlas Stones were the contestants final chances to rise through the ranks and work toward victory. The results would shake up the finalists to determine the eventual winner.

Bus Pull Results

The bus pull is one of the more visually impressive events in any WSM contest. This year, competitors were harnessed to a Sacramento transit bus, weighing 40,000 pounds, and pulled the vehicle down the length of the 30-meter (98-foot) course as quickly as possible.

Mitchell Hooper put up a respectable time, considering it was his first-ever vehicle pulling event, but Novikov turned in yet another dominant performance to secure a win for the round. Four-time WSM champion Brian Shaw’s fourth place finish in this crucial event all-but-ensured he wouldn’t see his fifth title this year, as the overall points gap became too large.

Oleksii Novikov — 0:41.51s

Martins Licis — 0:42.18s

Tom Stoltman — 0:44.50s

Brian Shaw — 0:44.69s

Trey Mitchell — 0:45.72s

Luke Stoltman — 0:47.00s

Maxime Boudreault — 0:47.20s

Mitchell Hooper — 0:49.24s

Eythor Ingolfsson Melsted — 0:51.32s

Gabriel Rheaume — 0:53.22s 

Reign Total Body Fuel Power Stairs

In this grip and lower-body intensive event, competitors needed to lift three 226-kilogram (500-pound) blocks up three large steps in the shortest time. One block on one step counted as a single rep, for a total of nine potential reps.

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Maxime Boudreault won the event with maximum reps in the shortest time, but despite the strong effort remained in the lower half of the leaderboard. 2021 WSM champion Tom Stoltman came in second, tackling all nine steps just seconds shy of Boudreault, and topped the leaderboard.

Stoltman’s closest contender, Novikov, placed a surprising seventh in the stairs by only completing six reps, which put his ultimate victory in question. 

Maxime Boudreault — 9 reps in 0:39.07s 

Tom Stoltman — 9 reps in 0:41.04s 

Martins Licis — 9 reps in 0:44.50s 

Brian Shaw — 8 reps in 1:09.03s 

Mitchell Hooper — 7 reps in 0:32.36s 

Luke Stoltman — 7 reps in 0:59.47s 

Eythor Ingolfsson Melsted — 6 reps in 0:35.78s 

Oleksii Novikov — 6 reps in 0:34.20s 

Trey Mitchell — 6 reps in 1:10.22s 

Gabriel Rheaume — 5 reps in 0:35.78s

Atlas Stones

In one of the quintessential strongman events, contestants loaded increasingly heavier stones onto a platform. Defending champ Tom Stoltman must’ve felt the pressure to perform as he turned in a dominating performance, loading all five stones in just over 25 seconds.

With an apparent upset, Novikov came in last in this final event, surrendering precious points and deflating any chance at winning the competition.

Tom Stoltman — 5 reps in 0:25.76s

Maxime Boudreault — 5 reps in 0:28.04s

Trey Mitchell — 5 reps in 0:33.06s

Brian Shaw — 5 reps in 0:39.29s

Martins Licis — 5 reps in 0:45.74s

Luke Stoltman — 4 reps in 0:25.78s

Eythor Ingolfsson Melsted — 4 reps in 0:28.87s

Gabriel Rheaume — 4 reps in 0:33.55s

Mitchell Hooper — 4 reps in 0:33.78s

Oleksii Novikov — 4 reps in 0:36.70s

The 2022 World’s Strongest Man Is…

After the final three events, Tom Stoltman is the 2022 World’s Strongest Man winner, taking his second consecutive title. Oleksii Novikov began the day strong and seemed to have a victorious clinch by mid-day, but the defending champion Stoltman capitalized on his final effort to secure the title.

Featured image: Joe Martinez/World’s Strongest Man

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2022 World’s Strongest Man Day Four Recap and Results

Three full days of Qualifying rounds and a much-needed rest day have led to Day Four of the 2022 WSM contest and Day One of Finals on Saturday, May 28.

The Top 10 competitors are a highly competitive field including 2021 champion Tom Stoltman, three former champions — Oleksii Novikov, Martins Licis, and Brian Shaw — Maxime Boudreault, Luke Stoltman, Trey Mitchell, Eythor Ingolfsson Melsted, with Mitchell Hooper and Gabriel Rheaume both making their WSM debuts.

Here’s where the field stands after three big events.

2022 WSM Finals Leaderboard

Rank Name Points 1 Oleksii Novikov — Ukraine 28 2 Tom Stoltman — United Kingdom 26.5 3 Martins Licis — USA 20 4 Mitchell Hooper — Canada 19 5 Trey Mitchell — USA 18 6 Brian Shaw — USA 16.5 7 Luke Stoltman — United Kingdom 15.5 8 Maxime Boudreault — Canada 11.5 9 Gabriel Rheaume — Canada 6 10 Eythor Ingolfsson Melsted — Iceland 4

2022 WSM Day Four Results

Competitors entered the first day of Finals in their chance to secure a grasp on the title. While each Qualifying round tested two events per day, the Finals will push the competitors harder with three events each day, beginning with the KNAACK Giant’s Medley, Deadlift, and Flintstone Barbell.

KNAACK Giant’s Medley Results

The competitors were challenged with carrying two separate KNAACK-sponsored industrial tool storage lockers, each filled with 125 kilograms (276 pounds), on a trip halfway down a 20-meter (66-foot) course and back to the start. Competitors then had to immediately carry a 455kg (1,000-pound) yoke through the full course. As a medley, the entire event was performed to achieve the quickest time.

After the event, Brian Shaw was heard joking that the 1,000-pound yoke was “too light” — something only a four-time WSM champ could say.

Mitchell Hooper — 0:21.96s

Tom Stoltman — 0:24.75s

Oleksii Novikov — 0:24.84s

Luke Stoltman — 0:28.72s

Martins Licis — 0:30.60s

Brian Shaw — 0:30.78s

Trey Mitchell — 0:32.54s

Gabriel Rheaume — 0:33.87s

Maxime Boudreault — 0:34.11s

Eythor Ingolfsson Melsted — 0:37.61s

Deadlift

The finalists performed arguably the most relatable event for spectators — a 360kg (794-pound) deadlift for maximum reps in 75 seconds.

Oleksii Novikov put up a commanding performance, ignoring a simple nosebleed, to win the event with a solid 15 reps.

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Oleksii Novikov — 15 reps

Tom Stoltman — 13 reps

Trey Mitchell — 13 reps 

Mitchell Hooper —12 reps

Brian Shaw — 12 reps

Martins Licis — 12 reps

Maxime Boudreault — 10 reps

Luke Stoltman — 9 reps

Gabriel Rheaume — 8 reps

Eythor Ingolfsson Melsted — 8 reps

Flintstone Barbell

For the first time in years, the Flintstone barbell made its return to the WSM contest. Lifters pressed increasingly heavier bars loaded with primitive stones rather than weight plates. The weights progressed 175kg (385 pounds), 190kg (420 pounds), 200kg (440 pounds), 212kg (470 pounds), 221kg (490 pounds), and finally 230kg (510 pounds).

Lifters had the option of pressing behind the neck or from the front rack position. Luke Stoltman set a world record as the first lifter to perform a 212kg (470 pound) Flintstone barbell press, breaking the 210kg (463 pound) record set by Gary Taylor in the 1995 WSM contest. Records continued to fall as the event proceeded.

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In an unexpected turn of events, organizers needed to add extra rounds to continue testing competitors. A 240kg (530-pound) bar was added , followed by a 245kg (540 pound) bar to determine the winner. Oleksii Novikov put up another dominant performance for the day, showing his determination to drive towards the title.

Oleksii Novikov — 8 stones

Tom Stoltman — 7 stones

Martins Licis — 6 stones

Luke Stoltman — 4 stones

Brian Shaw — 4 stones

Trey Mitchell — 4 stones

Maxime Boudreault — 4 stones

Mitchell Hooper — 3 stones

Gabriel Rheaume — 2 stones

Eythor Ingolfsson Melsted — 2 stones

The Finals Proceed

With only one day remaining, the competitors’ opportunities to push forward are narrowing. Tomorrow’s events are WSM staples — the Bus Pull, the Reign Total Body Fuel Stairs, and the epic Atlas stones. Once they’re completed, the World’s Strongest Man will take the title.

Featured image: Joe Martinez/World’s Strongest Man

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How to Do the Dumbbell Flye for a Complete Chest

The bench press is seen as the go-to chest exercise by many lifters looking to build a well-rounded set of pecs, but it has some limitations. Most significantly, it’s not actually a “chest” exercise. It’s a “chest, shoulders, and triceps” exercise because it’s a compound (multi-joint) movement and it lacks the ability to effectively target a single muscle.

This is where isolation (single-joint) exercises can shine. The dumbbell flye is one of the most efficient exercises to really zero in on the chest. It emphasizes development of your pecs while creating less overall demand and lower general fatigue in other muscles. Here’s why you should add this bodybuilding staple to your chest workout.

How to Do the Dumbbell Flye

Dumbbell Flye Mistakes to Avoid

Benefits of the Dumbbell Flye

Muscles Worked by the Dumbbell Flye

Who Should Do the Dumbbell Flye

How to Program the Dumbbell Flye

Dumbbell Flye Variations

Dumbbell Flye Alternatives

Frequently Asked Questions

How to Do the Dumbbell Flye

The dumbbell flye’s range of motion moves the weights further away from your body’s midline, which allows gravity to deliver an even greater challenge to the muscle in the eccentric (lowering) portion of the lift.

Step 1 — Set Up On the Bench

Credit: lunamarina / Shutterstock

Lie on a flat bench while bringing a pair of dumbbells to your chest with bent arms, tucking your elbows to your sides. Keep your feet flat on the floor, set slightly wider than your hips. Press the weights above your chest with your palms facing each other. Keep your head in contact with the bench.

Slightly bend your arms. Retract your shoulder blades by pinching them together and maintain this position throughout each rep.

Form Tip: Before beginning each rep, take one or two seconds to “reset” in the top position and make sure that your body is properly in place.

Step 2 — Lower the Weights into a Stretch

Credit: Andrey_Popov / Shutterstock

Because this is a flye, not a press, keep your elbows at a consistent angle throughout the movement. Slowly lower the dumbbells out to the side until your arms are parallel with the floor and your palms are facing up.

Your elbows should end up in line with your shoulders. Pause briefly in the bottom position to significantly stretch your pecs.

Form Tip: The bottom position of the flye is where most injuries occur because your joints are naturally most vulnerable due to poor leverage. It is important to remain stable by driving your feet into the ground to increase your stability. Managing your breathing can also help. Hold your breath as you lower the weight, breathe out as you bring the weight back up, and inhale before lowering the weight again.

Step 3 — Lift the Weights to Full Contraction

Credit: Andrey_Popov / Shutterstock

With your abs and upper back muscles engaged and your lower body driving into the ground, think about pulling your elbows and upper arms across your chest.

Be sure to keep your arms at a consistent angle. If they’re bending and straightening excessively, you’re using your triceps, not your chest, to move the weight.

Form Tip: As you return to the top, imagine that you are giving someone a bear hug. This motion will help to keep your arms and shoulders in a good position and it helps to fully shorten the pecs as you reach the top position.

Dumbbell Flye Mistakes to Avoid

The dumbbell flye takes some concentration to yield maximum benefits. This also means it is incredibly important to nail the technical component in order to minimize the risk of injuries occurring.

Lifting With Your Arms

One of the most common mistakes is turning the dumbbell flye into the dumbbell bench press. While the press can be an effective exercise on its own, it recruits additional muscles at the expense of chest emphasis.

Credit: MDV Edwards / Shutterstock

Bending your arms will reduce overall tension on the chest muscle, preventing the flye from stimulating maximum muscle growth.

Avoid It: Maintain a slightly bent arm throughout the entire exercise. In the bottom position, your hands should be extended away from your shoulders, not near your shoulder in a pressing position.

Lack of Stability

Some lifters will leave their legs completely relaxed, pointed on their toes, or raised completely in the air. This de-stabilizes your body and makes you less effective at performing this exercise due to a lack of stability from the ground up.

Credit: BLACKDAY / Shutterstock

When your body is unstable, your muscles cannot produce sufficient force or maintain muscular tension. This creates a poor stimulus for growth.

Avoid It: Your legs allow you to create a base of support for more total-body stability during each rep. This means that you will be able to create more tension on the target muscle and use slightly more weight. Stay flat-footed and drive your feet into the ground during the rep.

Lifting Too Fast or Too Heavy

This mistake is more often associated with people new to training and have not yet mastered flye technique or those who rush through reps and use careless technique.

Credit: Slatan / Shutterstock

General poor form, excessively fast reps, or heavy weights can all lead to a significant amount of strain at the shoulder and elbow joints. This can also occur when the arms are locked straight during the exercise.

Avoid it: Keeping your elbows softly bent from start to finish. If the weight is too heavy, your arms will instinctively bend too much to shift the weight. Taking a brief pause in the top position can slow down your reps and ensure your form stays on point.

Benefits of the Dumbbell Flye

The dumbbell flye is unique because it allows you to challenge the pecs significantly through the eccentric portion of each rep, making the muscle contract harder in a stretched position.

Credit: MDV Edwards / Shutterstock

The dumbbell flye puts the chest under a significant stretch, followed by an intense contraction. That’s a winning combination for muscle growth.

Challenging The Lengthened Range

The dumbbell flye triggers muscular growth by emphasizing tension on the pecs in the stretched position. Taking two to three seconds to lower the weight will challenge the muscle in the lengthened range, which may lead to increased muscle protein synthesis. (1)

This is in contrast to exercises which are more challenging in the contracted range, such as a pec-deck machine or cable crossover.

Muscles Worked by the Dumbbell Flye

As an isolation exercise, the dumbbell flye focuses maximum tension on just one muscle — the chest. Several smaller muscles are recruited as well, but not as a primary mover.

Credit: ALL best fitness is HERE / Shutterstock

Some lifters de-prioritize isolation exercises like the dumbbell flye and overfocus on multi-joint movements. That approach can create lagging muscle groups which are under-trained because multiple body parts are constantly working without regard to balanced development.

Chest

The pectoralis major covers the entire chest. Its two heads, the sternal (mid-chest) and the clavicular (upper chest) are both recruited during the exercise. One of the functions of the pecs is to adduct the upper arm — bringing the upper arm toward the body’s centerline — which is exactly the movement performed during the flye.

Anterior Deltoids

The front muscle of the shoulder, the anterior delt, is the muscle that assists the pecs in performing the flye motion. If you feel your delts are being worked more than your pecs, decrease the weight and focus on feeling the chest muscles contract and stretch, while your shoulder stabilizes the weights. Also focus on keeping your palms facing up. Don’t allow your hands to rotate during the movement. 

Biceps

While your delts assist your pecs, the biceps are also engaged and put under tension due to the slightly bent arm position. The biceps work to maintain elbow position and stabilize your lower arm (and the dumbbell) during the movement.

The biceps are worked statically because you should not be curling the weight during a dumbbell flye.

Who Should Do the Dumbbell Flye

The dumbbell flye is a classic muscle-building exercise. Any lifter looking to maximize their chest development should be implementing the movement into their programming. Due to the extended arm position and unfavorable leverages, the exercise is not well-suited to move heavy weights safely.

Physique Enthusiasts

This type of isolation exercise will assist in developing muscle size and symmetry of the pecs. The dumbbell flye allows the pecs to work with minimal involvement of other muscles, making it an effective way to emphasize the chest.

How to Program the Dumbbell Flye

To prioritize muscle growth, the dumbbell flye should be programmed as a secondary exercise after your main chest pressing. It can also be used as a finisher at the end of the workout to completely fatigue the muscle fibers recruited during the session.

Moderate Weight, Moderate Repetition

Using a standard bodybuilding approach of three to four sets in the six to 12 rep range will assist in driving up training volume for the pecs, which plays a significant role in building muscle. (2). 

Low Weight, High Repetition

Using a lighter weight for two to three sets in the 13 to 20 rep range is a great way to practice dumbbell flye technique, especially when you first incorporate it into your routine. This approach will still allow an overall increase in training volume, encouraging muscle growth.

Dumbbell Flye Variations

Below are two variations that you can swap into your workouts once you’ve mastered standard dumbbell flyes. While the exercises are still very similar in nature, the subtle differences in body positioning, range of motion, and muscle recruitment can continue to improve pec development.

Dumbbell Foam Roller Flye 

Lying on a foam roller instead of a flat bench can improve your ability to retract your shoulder blades into the foam roller itself, because the roller is more narrow than the bench, which permits the shoulder blades to move more freely.

Because the foam roller is round and may want to move beneath your body, it forces you to use more control during the exercise, which can help to keep your shoulders healthy and safe.

Incline Dumbbell Flye

Using a bench set at an inclined angle will shift the focus of the stretch to the clavicular (upper pec) head of the chest.

Although the range of motion at the shoulder joint will be slightly less than the flat bench because the arms move at a different angle, it is still important to work through the active range of motion in which you can maintain tension on the pecs. Lower the weight as far as possible without aggressively stretching the chest and shoulders, and lift to a full contraction.

Dumbbell Flye Alternatives

Some lifters may be unable to perform dumbbell flyes, either due to mobility issues, joint pain, or other individualized factors. There are several alternatives that will similarly strengthen and build your chest.

Cable Crossovers

The cable crossover, or standing cable flye, is the same single-joint movement pattern as the dumbbell flye with two major differences. First, the cable pulley system can be adjusted to varying heights and a variety of arm positions can be used. These slight differences allow “customization” of the movement to accommodate shoulder mobility issues.

Secondly, the cable machine doesn’t rely on gravity or leverage like a dumbbell flye, so it applies constant tension to the chest throughout every part of the rep. This tension also allows you to increase the range of motion by crossing your hands over each other in the contracted position, which can help you to feel the muscle working more, and understand how to fully engage your pecs on any exercise.

Pec-Deck

The “notorious” pec-deck machine is a staple in any commercial gym, but frequent misuse has built its unfair reputation as a shoulder-killer. This dumbbell flye alternative reduces the need for total-body stability due to the seated and supported position.

However, this added support does not mean you can overload the movement with heavy weights. The pec-deck is best used to finish off the chest muscles after you have already completed your primary lifts.

FAQs

What should I do if my shoulder hurts when I perform this exercise?

Stop performing the exercise immediately. If you feel pain or discomfort during a movement, do not “soldier on” and push through pain to finish your set.

Pain may not necessarily mean you have an injury, but it could be a warning sign and might actually highlight some areas of weakness which could turn into bigger issues if left unaddressed. Consulting with a medical professional is a good idea.

Can I use dumbbell flyes in every chest workout?

You could, because it’s an effective and direct chest-training exercise. However, to stimulate overall pec development and avoid stagnation, it can be more effective to rotate variations of the flye regularly. Change the movement every eight to 12 weeks or whenever you feel you cannot continue safely progressing in weight.

Flyes for Size

The bench press might be the meat and potatoes of many chest workouts, but dumbbell flyes are an essential isolation exercise when you’re after a more muscular chest. The often-overlooked isolation exercise makes it easier to crank up the pec-training volume with focused precision.

References

Schoenfeld, Brad MSc, CSCS The Use of Specialized Training Techniques to Maximize Muscle Hypertrophy, Strength and Conditioning Journal: August 2011 – Volume 33 – Issue 4 – p 60-65 doi: 10.1519/SSC.0b013e3182221ec2 

Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://ift.tt/xk9Z8ol

Featured Image: MDV Edwards / Shutterstock

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2022 World’s Strongest Man Day Three Recap And Results

After a thrilling, competitive Qualifying Round of the 2022 World’s Strongest Man (WSM), there are 10 athletes left standing. 

Entering Thursday, May 26, 2022, some of the respective top contenders, like defending champion Tom Stoltman and former WSM Champion Oleksii Novikov (2020), already had a spot in the Finals. The debut of the Wrecking Ball Hold and the intense Stone Off would determine the other half of the remaining field on Day Three. 

Here’s where the overall leaderboard stands after the conclusion of the Qualifying Round, a short recap of Thursday’s events, and an overview of the 10 finalists for the 2022 WSM Finals this weekend. 

2022 WSM Leaderboard — Day Three/End of Qualifying

Rank Name Points Group 1 1 Tom Stoltman — United Kingdom 25 2 Kevin Faires — USA 24 3 Gabriel Rheaume — Canada 20 4 Aivars Smaukstelis — Latvia 15 5 Andy Black — United Kingdom 12 6 Manuel Angulo — Chile 6 Group 2 1 Mitchell Hooper — Canada 23.5 2 Bobby Thompson — USA 22 3 Brian Shaw — USA 17.5 4 Mark Felix — Canada 15 5 Konstantine Janashia — Georgia 13 6 Gabriel Pena — Mexico 13 Group 3 1 Oleksii Novikov — Ukraine 24.5 2 Trey Mitchell — USA 21.5 3 Adam Bishop — United Kingdom 18 4 Rob Kearney — USA 15 5 Grzegorz Szymanski — Poland 13 6 Mika Törrö — Finland 13 Group 4 1 Martins Licis — USA 25.5 2 Maxime Boudreault — Canada 23 3 Pavlo Kordiyaka — Ukraine 21.5 4 Gavin Bilton — United Kingdom 17 5 Nedžmin Ambešković — Bosnia and Herzegovina 9 6 Shane Flowers — United Kingdom (withdrawn) 6 Group 5 1 Luke Stoltman — United Kingdom 23 2 Eythor Ingolfsson Melsted — Iceland 20 3 Jean-Stephen Coraboeuf — France 18 4 Kelvin De Ruiter — Netherlands 116.5 5 Evan Singleton — USA 14.5 6 Kim Ujarak Lorentzen — Greenland 11

2022 WSM Day Three Results

As noted, some of the competitors entered the third day of the competition already having locked up a spot in the Finals. That meant Day Three’s events were more about the rest of the field trying to find points to secure their spots. The Wrecking Ball Hold and Stone Off stood in their way. 

Wrecking Ball Hold

This static strength event made its first appearance in a WSM competition. It’s a test of grip strength, as well as total-body endurance. The athletes had to hold a 228-kilogram (500-pound) bare wrecking ball for as long as they could. 

Group 1

Kevin Faires — 1:35.18s

Andy Black — 1:26.92s

Gabriel Rhéaume — 1:24.10s

Manuel Angulo — 1:11.66s

Aivars Šmaukstelis — 0:57.44s

Tom Stoltman — 0:04.63s

Group 2

Mark Felix — 2:20.49s

Bobby Thompson — 1:21.33s

Brian Shaw — 1:06.13s

Konstantine Janashia — 1:01.38s

Gabriel Peña — 0:48.27s

Mitchell Hooper — 0:06.40s

Group 3

Trey Mitchell — 2:06.46s

Mika Törrö — 1:53.17s

Grzegorz Szymanski — 1:46.49s

Oleksii Novikov — 1:38.63s

Adam Bishop — 1:31.35s

Rob Kearney — 1:01.95s

Group 4

Maxime Boudreault — 1:33.93s

Pavlo Kordiyaka — 1:31.33s

Martins Licis — 1:25.63s

Nedžmin Ambešković — 1:12.47s

Gavin Bilton — 1:07.15s

Shane Flowers — Withdrawn

Group 5

Kelvin De Ruiter — 1:45.65s

Evan Singleton — 1:40.34s

Eythor Ingolfsson Melsted — 1:03.42s

Jean-Stephen Coraboeuf — 1:00.70s

Kim Ujarak — 0:36.24s

Luke Stoltman — No time completed

Notably, Mark Felix set a world record when he held the ball for 2:20.49. Trey Mitchell pitched in a more-than-solid 2:06.46.

Stone Off

In their last chance to clinch a spot in the Finals, the competitors went head-to-head with someone from their Qualifying Group in the Stone Off. They lifted six stones — 150 kilograms (330 pounds), two stones at 160 kilograms (353 pounds), two stones at 180 kilograms (397 pounds), and ended with 200 kilograms (440 pounds). To complete the challenge, the last stone was lifted for as many reps as possible until one competitor failed.

One of the more unique situations entering the Stone Off was Brian Shaw, who needed to win in order to qualify for a record-setting 14th WSM Finals and reach for a record-setting fifth title. Shaw ended up defeating Bobby Thompson and moved forward to potential history. Gabriel Rheaume, Maxime Boudreault, Eythor Ingolfsson Melsted, and Mitchell rounded out the other winners who qualified for the Finals thanks to their Stone Off performance. 

Group 1

Kevin Faires

Gabriel Rheaume — Winner

Group 2

Bobby Thompson

Brian Shaw — Winner

Group 3

Trey Mitchell — Winner

Adam Bishop

Group 4

Maxime Boudreault — Winner

Pavlo Kordiyaka

Group 5

Eythor Ingolfsson Melsted – Winner

Jean-Stephen Coraboeuf

The Finals Lie Ahead

Now that the Qualifying Round is over, the complete list of finalists for the 2022 WSM is: 2021 WSM Champion Tom Stoltman, 2020 WSM Champion Oleksii Novikov, 2019 WSM champion Martins Licis, four-time WSM champion Brian Shaw (2011, 2013, 2015-2016), Maxime Boudreault, Mitchell Hooper, Trey Mitchell, Eythor Ingolfsson Melsted, Gabriel Rheaume, and Luke Stoltman.

Friday will present a good break for the competitors before starting the latter half of the competition. The first round of the Finals will take place on Saturday, May 28, 2022. It features the KNAACK Giant’s Medley, which is similar to the Loading Race, the Deadlift, and the Flintstone barbell, where the athletes will press a barbell loaded with giant stones.

Soon enough, the strongest man on the planet will be crowned.

Featured image: Joe Martinez/World’s Strongest Man

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Bodybuilder Chris Bumstead Trains During Q&A, Discusses Retirement, Recovery, and Avoiding Burnout

Chris “CBum” Bumstead is smack dab in the middle of his off-season, but that doesn’t mean he’s not testing his body in the gym every chance he gets. The bodybuilder is pursuing his fourth straight Classic Physique Olympia title (2019-2021) and seems deadset on that mission. On May 25, 2022, Bumstead shared a video on his YouTube channel that saw him challenge his chest and shoulders.

At the same time as Bumstead pushed it in training, he sandwiched in an ongoing full-day Q&A for his fans and channel subscribers. Overall, it’s a comprehensive, personable look into the thought process of one of bodybuilding’s elite. 

Bumstead’s Chest and Shoulder Workout

Bumstead wastes no time diving into his training, noting that these lifts are more about maintenance as his chest strength is slowly coming back. 

Dumbbell Chest Press 

Bumstead elects to go heavy with a traditional flat dumbbell press to start his session. After a few (unfilmed) working sets, he notes that his top set (or the set highest in intensity) was with 150-pound dumbbells in each hand. 

“Life is good, but I have to prove it. Pics or it didn’t happen.”

Flat Chest Machine Press

After taking a short breather with his warmup lift, Bumstead hops onto a flat chest machine for more presses. There appear to be three weight plates on both ends, but Bumstead otherwise doesn’t disclose the total weight or the number of sets. 

Notably, Bumstead punctuates this lift with an answer to a question about any potential retirement in the near future. In a possible twist, the bodybuilder says he hasn’t made any plans beyond 2022 and December’s upcoming Mr. Olympia. Though, that could be more him not thinking too far ahead yet rather than an allusion to any pending decision. 

“If it goes well and I’m happy and healthy, I could do it again,” Bumstead says. “But if I’m miserable and I hate it, and I think ‘why the [expletive] am I doing this to myself?’ and I’m done and that wasn’t worth it, then I’ll probably be over it.”

Cable Chest Flye

After discussing part of his future, Bumstead shifts to a cable machine and continues to round out his pectoral muscles with some cable chest flyes. When done, an online fan asks him about his training and recovery cycle.

CBum breaks it down as succinctly as possible. 

“Rest and sleep and eat; there’s no secret answer to this,” Bumstead notes. “Be conscious of not overtraining. I know that word’s [overtraining] kind of [expletive], but it can be real. If you’re training hard every day, you’re probably not going to sleep great, and you’re probably not going to recover.”

The latter sleep note seems to be of paramount importance for Bumstead, and he reiterates the point. 

“So, at the top of my priority list is getting rest days in consistently, like two a week,” Bumstead says. “Equally tied in importance is sleep. I need to get eight hours of sleep, minimum. Sleep is so crucial for growth as a bodybuilder.”

Research backs up Bumstead’s sleep assertion. One study maintained that athletes with even small amounts of sleep deprivation saw markedly negative effects on their strength, endurance, and general well-being. (1)

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                        A post shared by Chris Bumstead (@cbum)

[Related: Bodybuilder Breon Ansley Shares A Killer, High-Volume Legs Workout]

Cable Lateral Raise

Bumstead pivots to the shoulder-focused portion of his workout, beginning with cable lateral raises to warm up and pre-exhaust the muscle. Afterward, Bumstead diagrams whether he’ll shift any part of his approach for the 2022 Mr. Olympia.

He doesn’t mince his words. 

“Everything, be better, everything but being better,” Bumstead says. “For real, I’m just going to apply what I [expletive] up last year because my body was a little different and be more adjustable this year.”

Bumstead is honest, saying he thinks he needs to let his body and mind rest more than before. 

“Last year, I buried myself in a hole,” Bumstead says. “I was doing two hours of cardio, 1,5oo calories, my body was stressed, my mind was stressed, and I wasn’t losing weight. So this year, I’m not letting my mind get there. I’m going to be more relaxed. I’m going to allow myself more time… I’ll start prep earlier.”

Shoulder Machine Press

To finish the session, Bumstead pumps out a few heavy sets on a shoulder press machine with what appears to be four plates on both sides. In what could certainly be an essential discussion for bodybuilders and other strength sports athletes alike, Bumstead then tells a fan how he deals with “mental burnout.”

“Mental burnout just comes from giving yourself the balance at the very least amount that you need it,” Bumstead says. “Personally, I burn myself the [expletive] out every year until the [Mr.] Olympia, but I know that after I can take two months off. So that’s kind of lucky for me.”

While Bumstead outlines his apparent fortune by taking breaks, he knows that’s not possible for everyone, and he offers some sage advice in return.

“But for the average person who doesn’t have one day a year where they have to be 100 percent for, and they crash it right after, you kind of have to find your own balances,” Bumstead continues. “You better find one or two weekends where you just shut off. Leave your phone behind. You’d be surprised what solitude can do to your mind to reset.”

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                        A post shared by Chris Bumstead (@cbum)

[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]

Mr. Olympia Looms Closer

Much of what Bumstead posts on his YouTube channel these days has a connection to the Mr. Olympia. The 2022 edition of the contest will place on December 15-18, 2022, in Las Vegas, NV. At the time of this writing, it’s still 29 weeks away, giving Bumstead plenty of time to reap benefits from those mental and physical shifts in his training. 

References:

Vitale, K.C., Owens, R., Hopkins, S.R., Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International Journal of Sports and Exercise Medicine. 2019 Aug; 40(8): 535–543.

Featured image: @cbum on Instagram

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2022 World’s Strongest Man Day 2 Recap and Results

Amidst ongoing triple-digit temperatures in Sacramento, CA, the competitive heat of the 2022 World’s Strongest Man (WSM) continues to charge along. 

On Day 1, the 30-person roster of elite strongmen attempted the Loading Race and Deadlift Ladder during the Qualifying Round. On Wednesday, May 25, 2022 — during the second day of the Qualifying Round — the remaining competitors had the task of pulling a Volkswagen Bug in the Car Walk and using their overhead strength to try and thrive in the Log Lift. 

The ensuing results were terrific to watch as the competition builds toward the weekend’s Finals. Here’s where the overall leaderboard stands after Day 2 of the 2022 WSM, along with a short recap of the athletes’ performances in both events. 

2022 WSM Leaderboard — Day 2

Rank Name Points Group 1 1 Tom Stoltman — United Kingdom 24 2 Kevin Faires — USA 18 3 Gabriel Rheaume — Canada 16 4 Aivars Smaukstelis — Latvia 13 5 Andy Black — United Kingdom 7 6 Manuel Angulo — Chile 3 Group 2 1 Mitchell Hooper — Canada 22.5 2 Bobby Thompson — USA 17 3 Brian Shaw — USA 13.5 4 Gabriel Pena — Mexico 11 5 Konstantine Janashia — Georgia 10 6 Mark Felix — Canada 9 Group 3 1 Oleksii Novikov — Ukraine 21.5 2 Adam Bishop — United Kingdom 16 3 Trey Mitchell — USA 15.5 4 Rob Kearney — USA 14 5 Grzegorz Szymanski — Poland 9 6 Mika Törrö — Finland 8 Group 4 1 Martins Licis — USA 21.5 2 Maxime Boudreault — Canada 17 3 Pavlo Kordiyaka — Ukraine 16.5 4 Gavin Bilton — United Kingdom 15 5 Nedžmin Ambešković — Bosnia and Herzegovina 6 6 Shane Flowers — United Kingdom (withdrawn) 6 Group 5 1 Luke Stoltman — United Kingdom 23 2 Eythor Ingolfsson Melsted — Iceland 16 3 Jean-Stephen Coraboeuf — France 15 4 Kelvin De Ruiter — Netherlands 11 5 Evan Singleton — USA 9.5 6 Kim Ujarak Lorentzen — Greenland 9

2022 WSM Day 2

Wednesday was the perfect time to unveil the Car Walk and Log Lift — two classic WSM events. Here’s how the competitors fared, and what it might mean for some of them moving forward. 

Car Walk Results

The athletes stepped inside a roofless, hollowed-out car constructed around a Yoke bar. For this event, they had to carry the 430-kilogram (950-pound) vehicle 20 meters (66 feet) as fast as they could. 

With a 9.86-second run, Evan Singleton had the fastest time of all competitors on the Car Walk. Meanwhile, Rob Kearney turned in a blazing 11.63-second finish, and newcomer Mitchell Hooper blitzed the event in 11.64 seconds to continue his fantastic WSM debut. 

Note: Unfortunately, Shane Flowers withdrew due to an apparent foot or ankle injury sustained during the Loading Race on Day 1. While he showed the grit of a champion in completing yesterday’s Deadlift Ladder as well, he was unable to continue competing on Day 2 and has withdrawn from his first appearance at the WSM.

Group 1

Tom Stoltman — 0:14.65s

Gabriel Rhéaume — 0:16.44s

Kevin Faires — 0:19.32s

Aivars Šmaukstelis — 0:19.91s

Andy Black — 0:32.71s

Manuel Angulo — 1:00.00s

Group 2

Mitchell Hooper — 0:11.64s

Mark Felix — 0:13.96s

Bobby Thompson — 0:16.05s

Konstantine Janashia — 0:18.16s

Brian Shaw — 0:19.97s

Gabriel Peña — 18.90m (Did not finish course)

Group 3

Rob Kearney — 0:11.63s

Grzegorz Szymanski — 0:14.26s

Oleksii Novikov — 0:15.23s

Trey Mitchell — 0:19.24s

Adam Bishop — 0:23.38s

Mika Törrö — 9.50m (Did not finish course)

Group 4

Pavlo Kordiyaka — 0:12.92s

Martins Licis — 0:18.93s

Gavin Bilton — 0:23.67s

Maxime Boudreault — 0:49.28s

Nedžmin Ambešković — 13.60m (Did not finish course)

Shane Flowers — Withdrawn

Group 5

Evan Singleton — 0:09.86s

Luke Stoltman — 0:16.65s

Eythor Ingolfsson Melsted — 0:29.07s

Jean-Stephen Coraboeuf — 0:41.34s

Kelvin De Ruiter — 1:00.00s

Kim Ujarak — 11.40m (Did not finish course)

Log Lift Results

The Log Lift made its first appearance during the 1980 WSM contest. In this year’s event, competitors had to lift the 145-kilogram (320-pound) log from the ground to an overhead position for as many reps as possible within a 75-second time limit.

As the temperature got to 100-plus degrees, the log itself took on heat. It is here where holding the weight for the duration was a challenge for many of the competitors. Event organizers had been keeping the log covered in an attempt to provide shade and make the event the usual test of strength rather than pain tolerance.

Maxime Boudreault and Luke Stoltman tied for the best finish on the Log Lift by pressing 10 reps. Oleksii Novikov, Trey Mitchell, Martin Licis, and Pavlo Kordiyaka weren’t far behind with nine reps each. 

Group 1

Tom Stoltman — 8 reps

Kevin Faires — 7 reps

Gabriel Rhéaume — 6 rep

Aivars Šmaukstelis — 4 reps

Andy Black — No reps

Manuel Angulo — No reps

Group 2

Bobby Thompson — 8 reps

Mitchell Hooper — 7 reps

Brian Shaw — 7 reps

Konstantine Janashia — 5 reps

Gabriel Peña — 1 rep

Mark Felix — No reps

Group 3

Oleksii Novikov — 9 reps

Trey Mitchell — 9 reps

Adam Bishop — 7 reps

Rob Kearney — 6 reps

Grzegorz Szymanski — 3 reps

Mika Törrö — 2 reps

Group 4

Maxime Boudreault — 10 reps

Martins Licis — 9 reps

Pavlo Kordiyaka — 9 reps

Gavin Bilton — 7 reps

Nedžmin Ambešković — 2 reps

Shane Flowers — Withdrawn

Group 5

Luke Stoltman — 10 reps

Eythor Ingolfsson Melsted — 8 reps

Jean-Stephen Coraboeuf — 7 reps

Kim Ujarak — 6 reps

Kelvin De Ruiter — 1 rep

Evan Singleton — 1 rep

Day 3 Is Next

As the competition inches closer to the weekend’s Finals, the intensity will likely only increase. With clarity in some groups already carved out, the final day of qualifying on Thursday should make for a tight finish. Those on the borderline still trying to qualify will need every point they can get.

On Day 3, all of the athletes will have to hold a wrecking ball as long as possible in the Wrecking Ball Hold. Then, this year’s WSM will see the first appearance of the Atlas Stones in the Stone-Off as the athletes battle for the last spots in the Finals. 

A clutch performance or two from some of the sport’s top contenders potentially awaits. 

Featured image: Joe Martinez/World’s Strongest Man

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How to Do the Single-Arm Dumbbell Row for Bigger Lats

Back workouts will always require both vertical and horizontal pulling exercises for complete development. While pull-ups and pulldowns are common vertical pulls, one of the most fundamental horizontal pulling exercises is the single-arm dumbbell row.

The single-arm dumbbell row is a unilateral (single-side) exercise that builds the strength and size of the latissimus dorsi (large back muscle) and improves the overall function of the shoulder joint. Here’s what you need to know about one of the most simple and effective back exercises.

How to Do the Single-Arm Dumbbell Row

Single-Arm Dumbbell Row Mistakes to Avoid

Benefits of the Single-Arm Dumbbell Row

Muscles Worked by the Single-Arm Dumbbell Row

Who Should Do the Single-Arm Dumbbell Row

How to Program the Single-Arm Dumbbell Row

Single-Arm Dumbbell Row Variations

Single-Arm Dumbbell Row Alternatives

Frequently Asked Questions

How to Do the Single-Arm Dumbbell Row

There are several similar variations of the single-arm row, which will be addressed in a separate section of the article, using a variety of arm positions and paths of motion to emphasize different muscles. The most basic single-arm row technique will emphasize the lat muscle.

Step 1 — Support Yourself on a Flat Bench

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Put one hand and the same-side knee on a flat bench with a dumbbell resting on the bench between them. Your back should remain flat and your shoulder blades should be pulled down and back, towards the back pocket of your pants. Keep your head and neck neutral, not pointed up to the ceiling or down towards the ground. Your eyes can look at the ground in front of the bench.

Grab the dumbbell with the hand that isn’t on the bench. With your palm facing the bench, allow the weight to reach to the ground without pulling your shoulder joint down. Your elbow should be relatively straight, but not locked, in the stretched position.

Form Tip: The dumbbell will try to pull your body down to one side, but keep your core muscles engaged throughout the exercise to keep your hips level and maintain a straight line from your hips to your neck.

Step 2 — Lift the Weight Towards Your Hip

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Bend your elbow to slide the weight towards the hip on the same side. Maintain a neutral hand position, with your palm facing the bench and your body. Keep your elbow close to the body to maximally engage the lat muscle.

Keep your hand in line with your forearm, directly beneath your elbow. In the top position, your forearm should be near your ribs and the weight should almost touch your hip.

Form Tip: As you pull the weight up, don’t over-rotate your shoulders or twist your trunk. Avoid jerking the weight or heaving your upper body to create momentum.

Step 3 — Lower to the Stretched Position

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Slowly reverse direction to lower the weight back to the starting point. Be sure the weight moves in a slight arc away from your hip until your arm is nearly straight with the weight directly under your shoulder.

Form Tip: Don’t lose your shoulder placement as you lower the weight. Keep your shoulder locked into your shoulder girdle and pulled away from the ear, not shrugged up towards your ear or towards the ceiling.

Single-Arm Dumbbell Row Mistakes to Avoid

Most form problems with the single-arm row have to do with losing proper position of the torso, shoulder, or arm. Maintaining focus on body awareness and simple technique cues can help you to avoid these issues.

Sagging Lower Back

Losing core engagement can cause the lower back to start to drop toward the bench. This can cause back pain or injury by increasing strain on the vertebrae.

Credit: Svitlana Hulko / Shutterstock

Avoid It: Imagine lengthening your spine in both directions, from your tailbone to your neck. Keep your abs tense. Don’t allow your hips to rotate, which can encourage your lower back to drop out of position.

Curving the Spine Upward

Just like a sagging spine, the opposite is possible and equally problematic. You want to maintain a neutral torso, neither rounded or curved excessively, in order to keep your joints aligned for optimal power output and muscle recruitment.

Credit: Alberto Isidro Orozco / Shutterstock

Losing a neutral-spine position and curving too far up will prevent the shoulder from achieving a full range of motion. This will make the exercise less effective and can strain the shoulder joint.

Avoid it: Think of keeping your upper body flat with strong abs and steady, stable hips.

Dropping Out of the Shoulder Joint

Especially in the eccentric (lowering) portion of the exercise, the shoulder placement can get lost as the weight “pulls” the arm downward.

Credit: Syda Productions / Shutterstock

If the shoulder drops out of the shoulder girdle and the shoulder blades come forward, you can be exposed to shoulder pain or injury.

Avoid it: Keep your shoulder blade pressed towards your back pocket throughout the exercise, especially while lowering the weight into the stretched position.

Benefits of the Single-Arm Dumbbell Row

The single-arm row is one of the most efficient ways to build size and strength in the back, shoulders, and arms.

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The movement works a majority of muscles in the upper body and can be used to emphasize muscular size or strength.

Training for a V-Taper Physique

The single-arm row can add muscular size to the shoulders, upper back, and lats to create an ideal v-taper, or inverted triangle, physique. This gives the appearance of an athletic, well-developed body.

Training for Strength

Building strength in the muscles of the back can carry over to improved stability when supporting the weight during heavy bench presses, overhead presses, and countless other exercises.

Improved Shoulder Health

Because the single-arm row activates upper back muscles including the trapezius and rhomboids, it can be beneficial for overall scapular health and shoulder function.

Muscles Worked by Single-Arm Dumbbell Row

The single-arm row is a thorough upper body exercise because it incorporates several muscles in one movement.

Credit: MDV Edwards / Shutterstock

Like many multi-joint (compound) exercises, it’s an efficient choice for a variety of workout programs.

Latissimus Dorsi

The largest back muscle, the latissimus dorsi or “lat,” is the primary muscle being recruited during single-arm rows. The lats are found on both sides of your back, running from the shoulder blades to below the ribs. They primarily work to draw the upper arm towards the centerline of your body.

Upper Back

The upper back consists of several relatively more minor muscles running across the shoulder blades, including the rhomboids, rear deltoids (shoulders), and teres major and minor. These muscles share similar roles for scapular (shoulder blade) mobility and stability.

Biceps Brachii

The biceps, found on the front part of the upper arm, work to bend and flex the elbow. They are recruited secondarily, not as primary movers, during the row.

Who Should Do the Single-Arm Dumbbell Row

The single-arm row is compatible with most lifters. It’s a useful addition to a beginner’s upper body training and it can be trained long-term as you progress in form and weight as you go along.

Lifters Training for Muscle Size

The single-arm row has been a bodybuilding staple for decades because it focuses the muscle-building stimulus on one side of the body at a time, which allows for more focused training and symmetrical growth and development.

Beginning Lifters

The support of the bench will help to focus on form. It’s an excellent way to train multiple muscles while increasing back strength. The single-arm row is a foundational exercise which helps to build a base of general strength.

Frequent Sitters

If you sit for work, stare at a computer screen for a big part of your day, or find that you are starting to get a forward roll in your upper back, the single-arm row can help to counteract alignment issues and postural problems by strengthening the upper back.

How to Program the Single-Arm Dumbbell Row

The single-arm row is versatile and can be used in a range of programming for all complete back and shoulder development.

Single-Arm Row for Size Gains

If you are working on gaining size in the lats, use the single-arm row on a low-rep, high-weight upper body day. Perform three to four sets of six to eight reps using a weight that makes the last two reps very difficult to complete. Never lose stability in the shoulder or core, even when lifting heavy.

Single-Arm Row for Mobility

The single-arm row can be programmed to improve shoulder and upper back mobility. This approach will focus on good alignment in the spine, stability in the shoulder, and a slow eccentric (lowering) motion. Take one second to raise the weight and three seconds to lower it — think “up, down, down, down.” This type of training uses a moderate weight for two to three sets of 10 to 12 repetitions, with the last two reps being relatively difficult to complete at the slow tempo. 

Single-Arm Row for Recovery

If you are recovering from a shoulder overuse injury, consider performing the exercise without weights or with one to five pounds, for one or two sets of 20 to 25 reps. The purpose here is just to keep the joint mobile and increase the flexibility of the muscles around the joint.

Single-Arm Dumbbell Row Variations

Minor adjustments to hand or body position, or range of motion, can challenge your muscles in a new way and alter muscle recruitment for more variety.

Floor Single-Arm Row

No bench? No problem. Use the floor. Get down on your hands and knees. Mimic the same positioning of your back and shoulders. Place the dumbbell weight under your hand and pull from there. The weight can touch the floor at the bottom of the exercise.

This can be an ideal option for lifters with shoulder issues because the range of motion is reduced and the floor supports the bottom of the exercise, rather than the weight hanging freely by your side.

Self-Supported Single-Arm Row

Stand with slightly bent legs while bent forward at the waist in a hinge position. Support yourself with your non-working hand on your thigh. Perform the row the same way as you would with a bench. Make sure you don’t raise your torso and turn the exercise into a shrug.

If balance is an issue, you can stand in a lunge-type position with your feet staggered while resting your free hand on the forward leg.

Supinated Single-Arm Row

Instead of the palm facing the side of the body, turn your palm towards the front (supinated) and maintain this hand position during the exercise. This significantly recruits the biceps while also involving the lats.

This grip adjustment also allows you to pull the weight higher into your hip, which changes the feel of the peak contraction.

Elbow-Out Single-Arm Row

This variation emphasizes the upper back much more than the lats, making it a more effective exercise for targeting upper back size and/or shoulder health. (1)

Face your palm towards your feet throughout the set and row with your elbow to the side in line with your shoulder, rather than close to your ribs. In the top position, your shoulder, elbow, and hand should form a 90-degree angle from your body.

Single-Arm Dumbbell Row Alternatives

Lots of exercises are great for the upper back, and it’s great to change them up or add some to your regular routine.

Seated Row

The seated row can be performed at a cable station or with a resistance band around the feet, sitting on the floor.

Keep a tall upper body posture and stable body position, and work through a full range of motion using a thumbs-up grip for optimal back and shoulder recruitment.

Lat Pulldown

The pulldown is a fundamental vertical pulling exercise for strengthening the lats. Keep your shoulders down and back during the exercise in order to also recruit your upper back.

Keep your core engaged and don’t allow your spine to round. In the bottom position, your elbows should be slightly behind you for a complete muscular contraction.

FAQs

Why do I feel the single-arm dumbbell row mostly in my biceps?

Double-check your form. Make sure you have good spinal alignment and an engaged core. Don’t allow your shoulder to reach out of the shoulder girdle. most importantly, focus on pulling the weight back toward your hip, instead of towards your shoulder, to engage more lat muscle and less biceps.

Why does my neck hurt during the exercise?

You’re likely trying to look forward, which is cranking your neck in an awkward position. Keep your gaze down to the floor slightly in front of the bench, not up towards the wall or mirror and not down towards your hand on the bench.

One Arm, All the Gains

The single-arm dumbbell row is a key player in long-term training. Mastering this fundamental exercise as a beginner can pay off with wider lats, a stronger upper back, and healthier shoulders in the long-run. Grab your bench and start rowing.

References

Fennell, J., Phadke, C. P., Mochizuki, G., Ismail, F., & Boulias, C. (2016). Shoulder Retractor Strengthening Exercise to Minimize Rhomboid Muscle Activity and Subacromial Impingement. Physiotherapy Canada. Physiotherapie Canada, 68(1), 24–28. https://ift.tt/YSRZMmI

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Powerlifter Heather Connor Deadlifts 195 Kilograms (429 Pounds) at 44.9KG Bodyweight

At this stage, few strength feats Heather Connor achieves in the gym would shock anyone who’s paid attention to her career. Yet, somehow, a recent lift in the gym even seemed to surprise the two-time International Powerlifting Federation (IPF) 47KG World Champion (2017, 2019).

On May 21, 2022, Connor deadlifted 195 kilograms (429 pounds) while wearing just a lifting belt during a training session. According to the caption of Connor’s Instagram post, the pull is her heaviest ever in a pre-competition phase. Connor will take part in the upcoming 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa. 

Check out the deadlift that is 4.3 times Connor’s bodyweight of 45 kilograms (99 pounds) below, via her Instagram profile:

            View this post on Instagram

                        A post shared by Heather Connor (@heather.e.connor)

[Related: Rhianon Lovelace Records 241-Kilogram (530-Pound) Deadlift, Breaks British Raw Deadlift Record]

Notably, the 195-kilogram (429-pound) pull is actually Connor’s second-heaviest deadlift ever — in training or sanctioned competition. The powerlifter’s heaviest deadlift came in training on December 31, 2020, when she lifted 200 kilograms (440 pounds).

“Heaviest I have pulled before a competition, not bad after traveling almost 16 hours the day prior,”

Meanwhile, Connor’s best-ever deadlift in a competition is 192.5 kilograms (424.4 pounds) from both the 2021 Ireland-UA ABS Pro and the 2021 USA Powerlifting (USAPL) Raw Nationals. That figure gives Connor the current American record in the 48-kilogram weight class. 

Connor in Context

Connor has made a name for herself in the strength sports world with her deadlift prowess. The American athlete is the current owner of the IPF 47-kilogram deadlift World Record, thanks to a pull of 176 kilograms (388 pounds) from the 2019 IPF World Classic Powerlifting Championships. 

Here’s a rundown of each of Connor’s best-ever marks in competitions:

Heather Connor | Top Lift Stats

Squat (Raw) — 143 kilograms (315.2 pounds)

Bench Press (Raw) — 165.3 kilograms (364.4 pounds)

Deadlift (Raw) — 192.5 kilograms (424.4 pounds) | American Record 

Total (Raw) — 410 kilograms (903.9 pounds) 

While her two IPF World Championships are some noteworthy peaks, they’re not all Connor can point to when it comes to stellar finishes. Here are some of Connor’s standout results from her career:

Heather Connor | Notable Career Results

2014 USAPL Fall Festival of Power (Raw) — First place | Juniors

2015 USAPL Battle on the Border IX (Raw) — First place | Juniors

2015 USAPL Raw Nationals (Raw) — Second place | Open

2016 North American Powerlifting Federation (NAPF) Arnolds StartingStrength.com Pro Raw Challenge (Raw) — First place | Open

2016 IPF World Classic Powerlifting Championships (Raw) — Second place | Open

2016, 2018-2019, 2021 USAPL Raw Nationals (Raw) — First place | Open

2017, 2019 IPF World Classic Powerlifting Championships (Raw) — First place | Open

2020 USAPL Palmetto Classic (Raw) — First place | Open

2022 AMP Classic Open Nationals (Raw) — First place | Open

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                        A post shared by Heather Connor (@heather.e.connor)

[Related: Powerlifter Jessica Buettner (76KG) Captures 4 National Records During 2022 CPU Nationals]

The IPF Worlds Are Next 

Connor will soon take her impressive deadlift strength to a formal lifting platform. After a two-year absence from the competition, she’ll feature in the 2022 IPF World Classic Powerlifting Championships on June 6-12, 2022, in Sun City, South Africa. If all goes according to plan, she may well even extend the current IPF World Record. 

Featured image: @heather.e.connor on Instagram

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2022 World’s Strongest Man Day One Recap and Results

This week the strength sports world will learn the identity of the strongest man on the planet.

The 45th edition of the World’s Strongest Man (WSM) began on Tuesday, May 24, 2022. As usual, the most prestigious competition in strongman began with a bang during the first part of the Qualifying Round at the Capitol Mall in Sacramento, CA. 

In this leg of the competition, the 30-person roster of athletes had to tackle the Loading Race and the Deadlift Ladder while divided up into their five respective qualifying groups. Here’s where the leaderboard stands after Day One, along with a short recap of how each athlete fared in the first events of the contest. 

2022 WSM Leaderboard — Day One

Rank Name Points Group 1 1 Tom Stoltman — United Kingdom 12 2 Kevin Faires — USA 9 3 Aivars Smaukstelis — Latvia 7 4 Gabriel Rheaume — Canada 7 5 Andy Black — United Kingdom 5 6 Manuel Angulo — Chile 2 Group 2 1 Mitchell Hooper — Canada 12 2 Bobby Thompson — USA 8 3 Gabriel Pena — Mexico 7 4 Brian Shaw — USA 7 5 Mark Felix — Canada 4 6 Konstantine Janashia — Georgia 4 Group 3 1 Oleksii Novikov — Ukraine 12 2 Adam Bishop — United Kingdom 10 3 Trey Mitchell — USA 7 4 Mika Törrö — Finland 6 5 Rob Kearney — USA 5 6 Grzegorz Szymanski — Poland 2 Group 4 1 Martins Licis — USA 12 2 Gavin Bilton — United Kingdom 8 3 Maxime Boudreault — Canada 8 4 Shane Flowers — United Kingdom 6 5 Pavlo Kordiyaka — Ukraine 6 6 Nedžmin Ambešković — Bosnia and Herzegovina 2 Group 5 1 Luke Stoltman — United Kingdom 12 2 Jean-Stephen Coraboeuf — Australia 8 3 Kelvin De Ruiter — Netherlands 7 4 Eythor Ingolfsson Melsted — Iceland 7 5 Kim Ujarak Lorentzen — Greenland 5 6 Evan Singleton — USA (withdrawn) 2

2022 WSM Day One Results

Here are the results from each Group, including each athlete’s individual finishes, corresponding time, and placing within the Loading Race and Deadlift Ladder events. 

Loading Race Recap

The day’s first event saw competitors completing a loading race where they had to travel eight meters while carrying five separate implements — a 220-pound “cannonball” Atlas Stone, a 265-pound keg, a 275-pound anvil, and two Rogue sandbags weighing just under 300 pounds each. Reigning WSM champion Tom Stoltman won his group, while Mitchell Hooper, Oleksii Novikov, Martin Licis, and Luke Stoltman all also had strong first-place showings in their respective groups. 

Unfortunately, Evan Singleton suffered an injury during the event and had to withdraw from the competition, marking the third consecutive year he was unable to finish the WSM (a torn biceps ended his 2020 run, and he caught a stomach virus in ’21).

Group 1

Tom Stoltman — Five implements, 38.39 seconds

Kevin Faires — Five implements, 43.36 seconds

Aivars Šmaukstelis — Five implements, 44.37 seconds

Andy Black —Five implements, 50.81 seconds

Gabriel Rhéaume — Five implements, 53.39 seconds

Manuel Angulo — Four implements, 70 seconds

Group 2

Mitchell Hooper — Five implements, 38.31 seconds

Brian Shaw — Five implements, 45 seconds

Gabriel Peña — Five implements, 45.88 seconds

Konstantine Janashia — Five implements, 49.47

Bobby Thompson — Five implements, 49.70 seconds

Mark Felix — Five implements, 54.96 seconds

Group 3

Oleksii Novikov — Five implements, 37.25 seconds

Adam Bishop — Five implements, 45.85 seconds

Mika Törrö — Five implements, 47.84 seconds

Trey Mitchell — Five implements, 48.76 seconds

Rob Kearney — Five implements, 54.62 seconds

Grzegorz Szymanski — Four implements, 29.89 seconds

Group 4

Martins Licis — Five implements, 37.73 seconds

Maxime Boudreault — Five implements, 40.68 seconds

Pavlo Kordiyaka — Five implements, 43.70 seconds

Gavin Bilton — Five implements, 45.76 seconds

Shane Flowers — Five implements, 48.70 seconds

Nedžmin Ambešković — One implement, 10.2 seconds

Group 5

Luke Stoltman — Five implements, 37.95 seconds

Kelvin De Ruiter — Five implements, 39.18 seconds

Eythor Ingolfsson Melsted — Five implements, 49.69 seconds

Jean-Stephen Coraboeuf — Five implements, 52.70 seconds

Evan Singleton — Five implements, 1:08 (withdrawn)

Kim Ujarak — Four implements, 34.49 seconds

Deadlift Ladder Results

The deadlift ladder tests strength, endurance, and will. The respective competitors had to perform one deadlift using five progressively heavier barbells — 300 kilograms (660 pounds),  320kg (705 pounds), 340kg (750 pounds), 360kg (795 pounds), and 380kg (840 pounds). Tom Stoltman again came out on top in his group, while Hooper, Novikov, Licis, and L. Stoltman all kept a relative pace by doing the same. 

Shane Flowers had a cast applied to his foot and ankle after his final deadlift attempt, possibly related to an injury initiated after the Loading Race event earlier in the day.

Group 1

Tom Stoltman — 5 reps in 0:51.46s

Kevin Faires — 4 reps in 0:45.89s

Gabriel Rhéaume — 4 reps in 0:39.40s

Aivars Šmaukstelis — 4 reps in 0:55.91s

Andy Black —4 reps in 1:02.30s

Manuel Angulo — 3 reps in 0:38.62s

Group 2

Mitchell Hooper — 5 reps in 0:31.21s

Bobby Thompson — 5 reps in 0:42.56s

Gabriel Peña — 5 reps in 0:52.53s

Mark Felix — 4 reps in 0:28.64s

Brian Shaw — 4 reps in 0:32.20s

Konstantine Janashia — 3 reps in 0:19.05s

Group 3

Oleksii Novikov — 5 reps in 0:35.64s

Adam Bishop — 5 reps in 0:37.44s

Trey Mitchell — 5 reps in 0:59.00s

Rob Kearney — 4 reps in 0:41.28s

Mika Törrö — 2 reps in 0:26.65s

Grzegorz Szymanski — 2 reps in 0:26.91s

Group 4

Martins Licis — 5 reps in 0:43.59s

Gavin Bilton — 5 reps in 0:52.28s

Shane Flowers — 4 reps in 0:36.69s

Maxime Boudreault — 3 reps in 0:21.12s

Pavlo Kordiyaka — 3 reps in 0:38.50s

Nedžmin Ambešković — 3 reps in 0:45.45s

Group 5

Luke Stoltman — 4 reps in 0:42.87s

Jean-Stephen Coraboeuf — 4 reps in 0:53.87s

Kim Ujarak — 4 reps in 0:56.48s

Eythor Ingolfsson Melsted — 3 reps in 0:40.88s

Kelvin De Ruiter — 3 reps in 0:56.44s

Evan Singleton —  (withdrawn)

Day Two Is Next

This year’s WSM is only getting ramped up, and there’s still plenty to sort through before the weekend’s Finals on Saturday, May 28 to Sunday, May 29, 2022. Wednesday’s Qualifying Round events will see the respective athletes strap a Volkswagen Bug to their shoulders during the Car Walk and challenge their overhead strength with the Log Lift. It should undoubtedly be another tight race to keep a close eye on. 

Featured image: Joe Martinez/World’s Strongest Man

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Rhianon Lovelace Records 241-Kilogram (530-Pound) Deadlift, Breaks British Raw Deadlift Record

Have power like 2018 World’s Strongest Woman (WSW) Champion Rhianon Lovelace (U64KG), and you can pull off incredible feats of strength almost on a whim. 

On May 21-22, 2022, Lovelace competed in the 2022 British Powerlifting Union (BPU) Single Lift British Championships. Per the strongwoman, she had entered the meet at the “last minute.” That appears to have been a great decision as Lovelace deadlifted 230 kilograms (507 pounds) on her second attempt to break the British raw deadlift record.

If breaking the record initially wasn’t enough, Lovelace used her third attempt to extend it by pulling 241 kilograms (530 pounds). That is heavier than the British deadlift record across any weight class, according to Open Powerlifting. Lovelace donned just a lifting belt for that third pull and completed it from a conventional stance. 

Check out that staggering third deadlift pull, via Lovelace’s Instagram profile:

            View this post on Instagram

                        A post shared by Rhianon Lovelace (@rhianon.lovelace.kaosstrength)

[Related: Strongwoman Nadia Stowers Deadlifts 238 Kilograms (525 Pounds) For A 3-Rep PR]

At the time of writing, since Lovelace usually features in strongwoman competitions, it is unclear what weight class she competed in as a powerlifter. The athlete typically competes at 64 kilograms in strongwoman, and the BPU has a 67.5-kilogram weight class. That said, Lovelace’s deadlift record will go down officially under whatever weight class she competed in. In a single-lift or full competition, it’s the heaviest deadlift by any woman in any weight class.

Lovelace’s powerlifting deadlift record comes on the heels of another recent deadlift record but as a strongwoman. On May 14, 2022, during the 2022 Clash Pro Series Clash of the 64’s, she set a new lightweight world record on the axle bar deadlift by pulling 233.5 kilograms (515 pounds). The pull helped Lovelace eventually capture that competition’s overall win. 

Notably, there is a vital distinction between deadlifts in powerlifting and strongwoman competitions.

In a strongwoman meet, athletes can use straps and a hitch — where they can rest their barbell on their quads after pulling it above their knees. By contrast, powerlifters must completely lock their rep out without that rest, and they cannot use straps. That Lovelace can seamlessly work between both competitive guidelines and still break the British record could be a testament to her strength and prowess.

            View this post on Instagram

                        A post shared by Rhianon Lovelace (@rhianon.lovelace.kaosstrength)

[Related: Strongwoman Inez Carrasquillo’s Overhead Pressing Is On A Different Level]

What’s Next

After her stellar performance in the 2022 Single Lift British Championships, Lovelace seems to hint in the caption of her Instagram post that she could make an earnest attempt as a powerlifter again. Per the athlete, this BPU meet had marked the end of a five-year powerlifting absence. 

“Haven’t prepped for this, was totally unsure what to open with as I deadlift with straps and a hitch (strongwoman),” Lovelace wrote. “But super excited to see what’s possible with a good peak!

If Lovelace is indeed jumping back in more often as a powerlifter soon, time will only tell what stellar achievements she’s capable of with more preparation beforehand. 

Featured image: @rhianon.lovelace.kaosstrength on Instagram

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2022 World’s Strongest Man Results and Leaderboard

Once again, it’s time to find the strongest man on the face of the earth. The 45th annual World’s Strongest Man (WSM) will be running from Tuesday, May 24 through Sunday, May 29, with a one-day break between the Qualifying Stage and the Finals. The biggest event in strength sports is being held at the Capitol Mall in Sacramento, CA.

Breaking Muscle will be consistently updating this results page to keep you on top of all the action throughout this year’s contest. There is no livestream of the event. However, WSM is offering a post-show featuring daily results and interviews with athletes, hosted by former WSM competitor Terry Hollands.

Editor’s Note: Results are from our official reporter in attendance. These results should not be considered final until after the World’s Strongest Man Facebook Live show: Backstage Live! Presented by The Beard Struggle, which airs daily throughout the competition, beginning May 24 at 3 p.m. ET.

2022 WSM Leaderboard

Rank Name Points Group 1 1 Tom Stoltman — United Kingdom 6 2 Kevin Faires — USA 5 3 Aivars Smaukstelis — Latvia 4 4 Andy Black — United Kingdom 3 5 Gabriel Rheaume — Canada 2 6 Manuel Angulo — Chile 1 Group 2 1 Mitchell Hooper — Canada 6 2 Brian Shaw — USA 5 3 Gabriel Pena — Mexico 4 4 Bobby Thompson — USA 3 5 Konstantine Janashia — Georgia 2 6 Mark Felix — Canada 1 Group 3 1 Oleksii Novikov — Ukraine 6 2 Adam Bishop — United Kingdom 5 3 Mika Törrö — Finland 4 4 Trey Mitchell — USA 3 5 Rob Kearney — USA 2 6 Grzegorz Szymanski — Poland 1 Group 4 1 Martins Licis — USA 6 2 Maxime Boudreault — Canada 5 3 Pavlo Kordiyaka — Ukraine 4 4 Gavin Bilton — United Kingdom 3 5 Shane Flowers — United Kingdom 2 6 Nedžmin Ambešković — Bosnia and Herzegovina 1 Group 5 1 Luke Stoltman — United Kingdom 6 2 Kelvin De Ruiter — Netherlands 5 3 Eythor Ingolfsson Melsted — Iceland 4 4 Jean-Stephen Coraboeuf — Australia 3 5 Evan Singleton — USA 2 6 Kim Ujarak Lorentzen — Greenland 1

2022 WSM Day One Results

With Sacramento temperatures over 100 degrees today, heavy weights and fierce competitors won’t be the only obstacles to winning today’s two events — a loading race and a deadlift ladder.

Loading Race Results

The loading race is currently underway. Here are the results from each competitive Group, including each athlete’s corresponding time. More results are incoming.

Group 1

Tom Stoltman — Five implements, 38.39 seconds

Kevin Faires — Five implements, 43.36 seconds

Aivars Šmaukstelis — Five implements, 44.37 seconds

Andy Black —Five implements, 50.81 seconds

Gabriel Rhéaume — Five implements, 53.39 seconds

Manuel Angulo — Four implements, 70 seconds

Group 2

Mitchell Hooper — Five implements, 38.31 seconds

Brian Shaw — Five implements, 45 seconds

Gabriel Peña — Five implements, 45.88 seconds

Konstantine Janashia — Five implements, 49.47

Bobby Thompson — Five implements, 49.70 seconds

Mark Felix — Five implements, 54.96 seconds

Group 3

Oleksii Novikov — Five implements, 37.25 seconds

Adam Bishop — Five implements, 45.85 seconds

Mika Törrö — Five implements, 47.84 seconds

Trey Mitchell — Five implements, 48.76 seconds

Rob Kearney — Five implements, 54.62 seconds

Grzegorz Szymanski — Four implements, 29.89 seconds

Group 4

Martins Licis — Five implements, 37.73 seconds

Maxime Boudreault — Five implements, 40.68 seconds

Pavlo Kordiyaka — Five implements, 43.70 seconds

Gavin Bilton — Five implements, 45.76 seconds

Shane Flowers — Five implements, 48.70 seconds

Nedžmin Ambešković — One implement, 10.2 seconds

Group 5

Luke Stoltman — Five implements, 37.95 seconds

Kelvin De Ruiter — Five implements, 39.18 seconds

Eythor Ingolfsson Melsted — Five implements, 49.69 seconds

Jean-Stephen Coraboeuf — Five implements, 52.70 seconds

Evan Singleton — Five implements, 1:08

Kim Ujarak — Four implements, 34.49 seconds

Deadlift Ladder Results

This article will be updated as events proceed and results are available.

2022 WSM Events

Here’s the complete schedule for the competition, including the three-day Qualifiers and the two-day Final.

Qualifying Round — Day One

Loading Race 

Deadlift Ladder

Qualifying Round — Day Two

Car Walk

Log Lift

Qualifying Round — Day Three

Wrecking Ball Hold

Stone Off

[Rest Day/No Events]

Final — Day One

KNAACK Giant’s Medley

Deadlift

Flintstone Barbell 

Final — Day Two

Bus Pull 

Reign Total Body Fuel Power Stairs

Atlas Stones

2022 WSM Competitor Withdrawals

While 30 men qualified to enter this year’s WSM, unexpected scenarios can occur. Here’s a list of the competitors who have withdrawn from the contest.

Peiman Maheripourehir: Due to visa issues.

Rauno Heinla: No reason specified, potential injury in training.

Mateusz Kieliszkowski: Leg injury during training.

Pa O’Dwyer: No reason specified.

How Strongman is Scored

Scoring points in competitive strongman events relates to the overall field of competitors. First place can earn as many points as there are competitors, and points descend accordingly.

In the Qualifying stage, you can earn a maximum of six points because there are six athletes in each group. First place gets six points; second gets five, and so on. In the Finals, there will be 10 competitors in total, so first place earns 10 points; second gets nine; third gets eight; and so on.

In the event of any tied scores, points are split evenly. If two athletes tie for second, you would add up the second and third place points and divide by two. For example, in the WSM Finals, if two athletes tie for second place, they would each earn 8.5 points (nine plus eight divided by two).

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Bodybuilder Joe Mackey Notches 385.5-Kilogram (850-Pound) Deadlift at Iron Wars VI

After a slight delay from earlier this year, the 2022 Iron Wars VI took place on May 20, 2022, in Signal Hill, California.

This year’s field featured many elite strength athletes of different disciplines and focuses from all over the world. Bodybuilder Joe Mackey — an International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open competitor — had one of the more impressive showings.

During the competition, Mackey captured a 385.5-kilogram (850-pound) deadlift. In roughly two minutes, he also pulled 21 reps at 226.8 kilograms (500 pounds). Mackey wore a lifting belt and lifting straps for both feats. 

            View this post on Instagram

                        A post shared by Joe Mackey IFBB Pro (@jmackey33_ifbbpro)

[Related: Ben Thompson Sets Silver Dollar Deadlift World Record With Pull Of 577.2 Kilograms (1,272.5 Pounds)]

Elsewhere in the competition, powerlifter and current bench-press world record holder Julius Maddox gave spectators another taste of his prowess. As Maddox continues his pursuit of the rare 800-pound bench press club, he completed a 317.5-kilogram (700-pound) bench press triple. The powerlifter completed his lift raw without any additional equipment. 

Notably, Maddox completes the triple relatively easily. After all, Maddox has pressed far more — 361 kilograms (796) pounds as of May 10, 2022. Maddox gained the approval of Iron Wars organizer and former powerlifter/bodybuilder C.T. Fletcher — who praised the bench press extraordinaire over social media. 

“The bench king [Julius Maddox] showing why he’s number one in the world by showing up to the greatest show on earth and accepting all the smoke from anybody with the ‘testicular fortitude’ to show the [expletive] up!” wrote Fletcher of Maddox. 

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                        A post shared by .. (@c.t.ali.fletcher)

[Related: Larry Wheels Crushes A 661-Pound Paused Bench Press]

Mackey’s Feat in Context

As for Mackey, his 385.5-kilogram (850-pound) pull isn’t his heaviest ever. The bodybuilder/strength sports athlete did unofficially join the 900-pound deadlift club in an April 2022 training session. While there’s no way to check for official bodybuilding deadlift marks, at the time of this writing, it may be the unofficial heaviest pull ever by a professional bodybuilder. 

Yet, considering that he logged 21 reps at 226.8 kilograms (500 pounds) afterward, the one-rep pull is worthy of acclaim. Per a caption from the bodybuilder’s Instagram, this figure was Mackey’s long-running goal for the 2022 Iron Wars VI while he prepares for other competitions.

It comes on the heels of an apparent rapid change in his body composition. 

“I made it up in my mind that I’d do 850 pounds prior to the event regardless of how lean I am for prep,” Mackey wrote. “I knew that my weight had dropped 20 pounds since the last time I did 900 pounds. However, that didn’t stop me from knowing what I could still do to show up and show out.”

            View this post on Instagram

                        A post shared by Joe Mackey IFBB Pro (@jmackey33_ifbbpro)

[Related: Powerlifter Krzysztof Wierzbicki Records 502.5-Kilogram Deadlift (1,107 Pounds), The Heaviest Deadlift In History]

What Lies Ahead

With the 2022 Iron Wars VI in the rearview mirror, Mackey and Maddox can return to their usual focuses.

Mackey hasn’t confirmed his next competition at the time of publishing, but he may try to compete in the 2022 Mr. Olympia, which will occur on December 16-18, 2022, in Las Vegas, NV. Though, Mackey needs a few top-notch results to qualify for that first. 

Meanwhile, Maddox also hasn’t set a date for his next competition. The strength sports world could finally see him join the 800-pound bench press club whenever that happens. 

Featured image: jmackey33_ifbbpro

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