Category: Fitness

Pull-ups are often called the king of upper body lifts — but do you know what is even more worthy of the crown? Adding resistance and doing more pull-ups. There will come a point when bodyweight pull-ups won’t provide you the gains they used to. When that happens, simply doing more reps will be less efficient for building muscle and strength.

The weighted pull-up will offer you the same benefits as the basic bodyweight exercise, but you can better suit your strength level. This leads to more strength and size in your back, arms, and abs. If you have mastered the unweighted pull-up, check out what the weighted version has to offer and the best way to do it.

How to Do the Weighted Pull-Up

The weighted pull-up is not really different from the bodyweight version, technique-wise, but you still have to accommodate the weight depending on what implement you use. Here’s how to do them.

Step 1 — Pick a Weight

Depending on what’s available to you and your preferences, there are several options to add external resistance to the exercise. Here’s how to do it:

• Weighted Vest: This load will have the most natural feeling because the weight is distributed evenly around your torso. The general technique will be the closest to the bodyweight pull-up using this resistance. The only drawback is that you can’t go too heavy, as many vests are limited to 22 or 45 pounds.
• Backpack: This inexpensive, homemade alternative is very close to using a weighted vest. Simply add some weight in a sturdy bag and put it on. The biggest drawback is the unknown variable for weight capacity, as going too heavy is asking for the fabric or straps to tear down, which could be dangerous.
• Weighted Belt: Likely the most common way to add weight. It is a specialized belt with a chain on which you can add plates to load yourself. You put it around your waist, then let the weight hang between your legs. This resistance might feel a little harder because it will demand superior abdominal involvement because it’s pulling on your hips. The weights might dangle and move on the chain, but the sky is the limit weight-wise. For moving the heaviest loads possible, this is the best option.
• Dumbbell: If you have none of these options available, you can always grab a dumbbell and hold it between your thighs with your legs bent. This option is the least comfortable and will involve your abs and legs, but will work just fine to make pull-ups more challenging.
• Chains: Drape some chains around your neck and shoulders. It’s very easy to do and you’ll look great on the ‘Gram. Once again, you’ll most likely be limited by the amount of weight you can use and it can be uncomfortable.

Step 2 — Find Your Grip

Climb on the steps under the pull-up bar, or place a box under it. Grab the bar firmly with a slightly wider than shoulder-width grip, with your palms facing away from you (pronated).

Your grip-width will depend on your own limb length and mobility, but generally aim for a “medium” grip — not too wide or too close — for maximal strength and balanced muscular engagement.

Let yourself hang from the bar under control in a dead-hang, with your arms completely extended. Pull your shoulder blades back, keep your chest high, and engage your abs so that you prevent your legs or (the weight if you’re using a belt or dumbbell) from swaying. If your lower body does start moving, wait for it to settle. This is your starting position.

Form tip: Depending on the width of your grip, you can shift focus onto different body parts. A closer grip will induce more arm recruitment, and a wider grip will emphasize your back. Because your back is a relatively larger and stronger muscle, err on using a slightly wider grip unless you’re specifically looking to build your arms and grip strength.

Step 3 — Pull Yourself to the Bar

Take a deep breath and flex your abs. Pull yourself toward the bar as hard as you can. Keep your elbows aimed down to ensure maximal lat engagement.

Pull until your chin goes over the bar, exhale, and hold the contraction for a second. Keep your chest high and your back very slightly arched to engage as many back muscles as you can.

Form tip: Depending upon your morphology (limb length) and your goals, pulling all the way up is not mandatory. If you’re a tall lifter or have relatively long arms, your muscles’ maximal contraction point might be reached before your chin is over the bar. If you’re one of these unique lifters or if you’re only interested in building muscle, aim for a range of motion where you only reach peak contraction. However, if your goal is overall strength, it’s wiser to adopt the same form on each rep and get your chin over the bar.

Step 4 — Lower With Control

Keep your body tense and slowly lower yourself until your arms are extended and your lats are fully stretched. Avoid any lower body swaying by flexing your abs as much as you can and squeezing the bar hard. When you’re at a dead-hang with straight arms, begin the next repetition.

Form tip: Your legs should remain in the same position for the duration of the lift. It will actually help you be stronger by increasing total-body stability. Whether you have them stretched or bent, keep them that way and flex them. This will help your core recruitment, and improve your lower lats strength through fascia connections.

Weighted Pull-Up Mistakes to Avoid

If you want to reap the most benefits of an exercise, proper execution is key. It’s especially true when you start adding weight to a bodyweight exercise because it can slightly alters the technique. Learn about the main weighted pull-up mistakes so you don’t reproduce them.

Gripping the Bar Too Loose

A common mistake is to hold the bar only with your fingers instead of a deep, full grip using your whole hand. Your forearms and grip are a main component of your pull-up performance — once you lose your grip, your set’s over.

More importantly, your hands are your only point of contact with the bar. Put yourself in, literally, the strongest position possible by maximizing your pulling ability.

Avoid it: You have to grip the bar firmly to transfer as much energy as possible through your body. As an added bonus, with the bar being lower in your hand instead of closer to your fingertips, you slightly reduce the range of motion by an extra inch or to help pass your chin over the bar.

Cutting the Range of Motion Short

Sure, you’re eager to add some weight and get stronger. But if you can only add weight by reducing the range of motion, you’re not ready for it yet. You shouldn’t change the mechanics of the exercise just for the sake of ego, because you might not end up with the results you want. Shortening the range of motion will diminish the time under tension, resulting in less muscle growth. (1)

The main offense with pull-ups is staying in the upper range of motion — only going down halfway. This will result in less hypertrophy because working in a longer muscle length is skipped and stretch-mediated hypertrophy is actually more efficient than only focusing on the shortened muscle length range. (2)

Avoid it: Remember that adding more weight won’t result in more strength or muscle if you succumb to half-reps. Think about quality, not quantity, and keep a full range of motion whether you’re using weight or not.

Swinging Around

Excessively swinging your body is a no-go.  This is especially true if you have weight dangling between your legs. You shouldn’t be trying to complete as many repetitions as possible, no matter the cost. If you want maximal muscle and strength gains, use perfect form at all times.

Creating momentum with your abs and lower body will diminish back muscular tension as well as reduce the effective range of motion, leading to sub-par gains. It’s also risking more tension on your shoulder joints which can lead to injuries.

Avoid it: Engage your core and tighten your legs to improve your stability. Practice with a one-second pause at the top and the bottom of each repetition to ensure strict, controlled movement. If needed, wait for an extra second or two in the bottom position of each rep to let the weight settle and reset yourself.

How to Progress the Weighted Pull-Up

Pull-up performance is determined by your relative strength, which is how strong you are compared to your bodyweight. You have two ways of making the pull-ups more challenging — either increase your body weight or add external load.

When you become “too strong” relative to your body weight, it’s wise to make the exercise harder if you want maximum gains. Here are the standards:

• If you want to become stronger at the pull-up, add weight once you can master sets of five or six bodyweight pull-ups.
• If you are focused on building muscle, add weight once you can bang out sets of 10-12 pull-ups without trouble.

But before any of that, you first need to be able to perform the basic pull-up, and here are some ways to get there.

Lat Pulldown

The bread and butter of many back sessions, the lat pulldown mimics everything a weighted pull-up can offer you, with less core activation and an more progressive way to determine your resistance.

What is great about this exercise is that beginners and veterans can use it alike. If you’re too heavy or just lack the strength for weighted pull-ups, this is a perfect alternative. You don’t have to worry about balance and coordination here, so you can focus more on the muscles.

Weighted Inverted Row

What’s better to replace a bodyweight back exercise than another bodyweight back exercise? The inverted row is the pull-up’s cousin and offers the same benefits and functional strength, though using an horizontal motion which slightly changes the muscle recruitment.

As with the weighted pull-up, you can progress to weighted inverted rows. Find a weighted vest, place a backpack “backwards” onto your chest and abs,  or toss some chains around your torso, and start pulling.

Pull-Up

Of course, the most essential step in achieving a weighted pull-up is to perform bodyweight-only pull-ups. If you can’t lift your own body weight, good luck lifting your own body weight plus an extra five to 30 pounds.

Work to master the fundamental technique. By the time you’re approaching double-digits with good form, you’ll be ready to start thinking about adding weight.

Benefits of the Weighted Pull-Up

The weighted pull-up is a staple in many programs for a reason. This exercise can elevate your upper-body strength and size to unprecedented levels. If you can bang out ten or more, your fitness is certainly something to be recognized and you’ll get some appreciative stares in the gym. Here are a few more perks.

Maximal Strength

Maximal strength is mostly built using a weight of at least 85% of your one-repetition maximum. If you only stick with training bodyweight pull-ups, there will come a point where you won’t be able to train in the maximal strength zone, because your own weight won’t be challenging enough. This is why strength athletes use weighted exercises in general.

Adding weight to your pull-ups is one of the best ways to improve pulling strength in your upper body and arms. The back directly supports the spine, and many muscles and bones in the body. It’s akin to a tree trunk. Having a stronger back will help your performance by not only being stronger in pulling motions, but by providing a more stable base for your other muscles, for instance stabilizing the arms and scapulae (shoulder blades) in pressing motions.

The weighted pull-up will also directly improve spinal strength (because the lats are attached to the spine from the middle to the sacrum) as well as core resilience, both directly linked to better sports performance. (3)(4)

More Muscle Growth

The weighted pull-up is one of the best exercises to promote back hypertrophy. Period. (6) If you want to improve your posterior chain, adding it to your training regimen will do wonders. It will also build size in your arms and forearms, and most people would be pretty happy with that “side effect.”

If you’re a more seasoned lifter, chances are you can knock out many bodyweight pull-ups. Perhaps you even max out the lat pulldown machine. In both cases, the weighted-pull will most likely be your best bet to further improve your muscle development.

There are several ways to increase the demand on the muscle, but adding weight is one of the most straightforward. The beauty is that you can increase very gradually, by using small plates and making little adjustments. By doing so, you will ensure that you keep building muscle in your back and arms. (5)

Better Grip Strength

Grip is essential for pull-up performance, but also for exercises like the deadlift, or outdoor activities and sports. The weighted pull-up will be a tremendous grip builder, which has the benefits of causing less overall fatigue to the body and nervous system, and not taxing muscles like the lower back or legs. This can be very beneficial for athletes which monitor total volume for body parts or need to recover sufficiently for contest performance.

Moreover, having a weak grip can not only affect performance, but your health. Forearm and grip strength has been linked to wrist, elbow, and shoulder health. (5) If you suffer from tendinopathy or nagging pains in these areas, having a better grip can help. Grip strength is also an indicator of general health as it is linked to longevity, improved brain health, and reduced risk of depression. (6)

Muscles Worked by the Weighted Pull-Up

The weighted pull-up engages many muscles in your upper body and your arms. Here are the main muscle groups trained by the exercise.

Latissimus Dorsi

The lats are the biggest and strongest back muscle. They go from your hip bone and lower spine to your humerus (arm bone) and are heavily involved in lowering, pulling, extending and internally rotating your arms. The lats also contribute to spinal and trunk movements and core stability. They are the main muscle recruited by weighted pull-ups and they take most of the workload.

Upper Back

The upper back is composed of several muscles sharing similar functions, including the trapezius, rhomboids, and posterior deltoids. They all move the shoulder blades in several ways, assist in pulling motions, and contribute to stabilizing the scapulae during pressing movement as well. As the pull-up requires scapular motion, the muscles of the upper back will heavily contribute to the movement.

Upper Arms

The biceps brachii are composed of two heads — the long portion on the outside of the arm, and the short portion on the inner side. They both go from your radius to your scapula, and flex and supinate the arm (rotate it internally). The biceps contributes to the weighted pull-up through arm flexion. You can’t bend your arms without your biceps.

The pull-up’s pronated (palms down) grip actually puts an emphasis on the brachialis muscle, the strongest arm flexor located just under the biceps, originating from the humerus and ending at the ulna (forearm bone). Having a big brachialis can help your biceps pop because they will push it higher.

Forearms

Because weighted pull-ups require tremendous grip strength, your forearms will be recruited extensively. Many muscles are present in the forearm but the forearm flexors, which are responsible for your grip, will be taxed the most. The brachioradialis, the biggest forearm muscle, will also assist the upper arm in flexing.

Core

To maintain proper posture and be more efficient during this exercise, you’ll have to engage your whole core. The added weight makes your core (abs, lower back, and some hip muscles) work even harder to stabilize your body, especially when the weight is suspended between your legs because it’s further from your center of gravity.

These core muscles do not actively move during the lift, but are contracted isometrically to maintain a stable body position for an efficient pull.

How to Program the Weighted Pull-Up

The weighted pull-up is a polyarticular (multi-joint) exercise that can be programmed a variety of ways, depending on your goals and strength levels. Perform the exercise towards the beginning of your session, when you’re still fresh, to ensure proper technique and maximal strength. Here are several efficient repetition schemes.

Heavy Weight, Low Repetition

Performing three to five sets of one to five repetitions is the best way to improve your strength level. Keep one or two reps in the tank to ensure proper form at all times, because technique is crucial in strength development. To be able to repeat this effort with quality technique for all sets, aim for long rest periods of three to five minutes.

Moderate Weight, Moderate Repetitions

If you want to build size, three to four sets of six to 12 repetitions is an excellent scheme. You should be near or reach muscular failure on each set, but never at the expense of form. Rest periods of two to three minutes will be your best bet for maximum muscle gains. (7)

Strength-Skill Sets

Because the weighted pull-up is a skill that necessitates perfect form and long rest periods to recover, you should be wary of reaching muscular failure if we want to improve strength. As such, another strength method is to use a lot of very low-rep sets with short rest periods. You ensure your body stays fresh while providing high-quality, heavy weight repetitions.

For instance, one could use an EMOM format (every minute on the minute) and do one heavy repetition at the start of each minute for a total of ten minutes. You could also set a time limit, approximately 15 minutes, in which you perform as many high-quality sets of three repetitions as you can. These methods let you accumulate technique practice while also stimulating strength gains.

Weighted Pull-Up Variations

Using a pronated grip with pull-ups is the standard technique, but you can very easily change muscular recruitment and instill variety in your training by varying your grip angle.

Weighted Chin-Up

This variation uses a supinated (palms facing you) grip. This doesn’t look like much of a change, but the exercise involves more biceps and can put you in a stronger pulling position.

It is a great variation if you struggle with pronated pull-ups or if you want more arm size. If you want even more biceps involvement, use a closer than shoulder-width grip.

Neutral-Grip Pull-Up

A neutral grip (palms facing each other) puts less pressure on your elbow and shoulder joints. Adding weight to the pull-up can often cause pain to achy joints, and this version allows you to do it with less strain.

Additionally, it will emphasize the brachialis (the muscle under the biceps) and forearms recruitment. This will also be one of the strongest pulling grips.

Ring Weighted Pull-Up

This is one of the most challenging variations you can perform. The rings are not fixed like a bar, so they sway and increase the need for total-body stability. As such, your forearms, upper back, and core will have to work extra to halt any unnecessary swinging movement.

This variation will also be the smoothest on your joints. The rings allow you to rotate your hands freely, creating better joint positions and a more natural motion. If you suffer from achy elbows or shoulders, try this movement.

FAQs

I only have a pull-up bar and no way to add weight. Is my back progress doomed?

Adding weight to an exercise is the most straightforward way of improving progressive overload, but if you cannot perform weighted pull-ups, do not worry. First of all, keep in mind that for pure muscle growth, sets of 20 can be as beneficial as sets of 10. So unless you can consistently bang more than 20 pull-ups, you still have some room to grow. (8)

Alternatively, if you’re already strong as possible, or if you just want to try a different technique, there are other effective methods. You can increase the time under tension by adding pauses or playing with tempo (rep speed). For instance, taking a three-second pause at the top of each repetition or using a four-second eccentric (lowering phase).

You can also do the same basic sets, but with reduced rest periods. Go from sets of ten with two minutes of rest to sets of ten with just 90 seconds of rest. If you can do it, you’ve progressed. Finally, you can also pre-fatigue your pulling muscles to make bodyweight pull-ups more difficult. Doing a 15-second pause at the top of the motion before doing normal repetitions will stress your muscles differently. Try to increase this duration over several weeks.

What is the difference between a pull-up and a chin-up?

For some mistaken people, these both designate the same exercises, but they’re different. The chin-up uses a supinated grip, with your palms facing you, and the pull-up involves a pronated grip, with your palms facing away. As such, the chin-up involves the biceps more and the pull-up emphasizes the back musculature in general.

Get Your Pull-Up to the Next Level

Why stick to bodyweight when you can add weight and further improve your fitness? If you want to keep progressing, the weighted pull-up should be part of your arsenal for long-term success. Once you can do sets of ten consistently, you really will be in the company of kings.

References

1. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
2. Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scand J Med Sci Sports. 2019 Apr;29(4):484-503. doi: 10.1111/sms.13375. Epub 2019 Jan 13. PMID: 30580468.
3. Moreno Catalá María, Schroll Arno, Laube Gunnar, Arampatzis Adamantios. Muscle Strength and Neuromuscular Control in Low-Back Pain: Elite Athletes Versus General Population. Frontiers in Neuroscience 12. DOI=10.3389/fnins.2018.00436
4. Hibbs, Angela & Thompson, Kevin & French, Duncan & Wrigley, Allan & Spears, Iain. (2008). Optimizing Performance by Improving Core Stability and Core Strength. Sports medicine (Auckland, N.Z.). 38. 995-1008. 10.2165/00007256-200838120-00004.
5. Coombes BK, Bisset L, Vicenzino B. Management of Lateral Elbow Tendinopathy: One Size Does Not Fit All. J Orthop Sports Phys Ther. 2015 Nov;45(11):938-49. doi: 10.2519/jospt.2015.5841. Epub 2015 Sep 17. PMID: 26381484.
6. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019;14:1681-1691 https://doi.org/10.2147/CIA.S194543
7. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.
8. Thiago Lasevicius, Carlos Ugrinowitsch, Brad Jon Schoenfeld, Hamilton Roschel, Lucas Duarte Tavares, Eduardo Oliveira De Souza, Gilberto Laurentino & Valmor Tricoli (2018) Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy, European Journal of Sport Science, 18:6, 772-780, DOI: 10.1080/17461391.2018.1450898

Featured Image: BLACKDAY / Shutterstock

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Two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay isn’t light on praise these days. With all eyes on the Egyptian athlete seeking a three-peat of titles at the 2022 Mr. Olympia, he’s rapidly becoming the clear center of attention in the bodybuilding world once again. After former titan of the sport Ronnie Coleman recently showered Elssbiay with compliments, another all-time great sees the same in the competitor.

In an Oct. 19, 2022, episode of “The Ronline Report” with Muscular Development, eight-time Mr. Olympia (1984-1991) Lee Haney discussed the upcoming Olympia contest, being held on Dec. 16-18, 2022, in Las Vegas, NV. One the more notable tidbits concerned how Haney sees Elssbiay as a massive (no pun intended) favorite for the prestigious event.

[Related: 4 Workouts with a Single Dumbbell For Muscle, Fat Loss, and More]

One of the main reasons that Haney sees Elssbiay performing better than ever on the 2022 Olympia stage is his training. Haney thinks Elssbiay is accumulating mass at a higher level and credits a dedicated coaching staff for pushing the champion. Among that staff is 1989 Mr. Universe Miloš Šarčev, who notably takes a lot of his time coaching many rising bodybuilders.

“I’ve been checking him [Elssbiay] out on Instagram,” Haney said.  “And man, he’s got Dennis James working with him now. Listen, when it comes to training and know-how, it’s hard to get better than Dennis. You got Dennis, [Chris] Cormier, Miloš [Šarčev], and of course, Charles Glass. It’s hard to get beyond them.”

For Haney, Elssbiay’s team of proficient experts is a major potential boon to continued success, even with his past standard of excellence.

“When you got somebody like that working in your corner that’s been there done that, you can’t get around that,” Haney explained. “These are not just coaches. These are seasoned legendary Olympians. When they put a routine to you, put a meal plan to you, it’s right on spot. So, I think Ramy [Elssbiay] will come in better than he was last year.”

[Related: How to Do the Weighted Pull-Up — Benefits, Variations, and More]

To Haney, Elssbiay’s prospects for another Olympia title appear to be a cut above the rest of his peers. When the legendary bodybuilder discussed other athletes who could potentially dethrone Elssbiay — like 2019 Olympia winner Brandon Curry, for example — he made a lofty comparison to the past exploits of Coleman.

“Well, the one that I see that’s got the shape and mass combination, but he’s got to come in there sliced and diced is Brandon Curry. You gotta be sliced and diced,” Haney clarified. “Nobody out there that is like that. Ramy [Elssbiay] is cut from a different cloth, just like Ronnie [Coleman] was. What you gotta do is out-pretty Ramy.”

For Haney to compare Elssbiay to Coleman, who won eight consecutive Mr. Olympia titles from 1998-2005, is significant. Though, with two Olympia titles and (potentially) counting, Elssbiay very well might live up to such a high standard. If two bodybuilding all-timers like Haney and Coleman think that Elssbiay is at that rare level of performance, then it might only be a matter of time before he’s reaffirming their keen experience on stage.

Featured image: @big_ramy on Instagram

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How much protein does your body need after a workout to build muscle? Do you have to drink your protein shake immediately after your strength training? Does more protein mean more fat burning or more muscles — or both? Find the answers to all your questions about muscle gain and protein here.

Table of Contents:

Protein – What it Does in Your Body

As a macronutrient, protein is one of the most important building blocks in our body and plays an important role in many areas:

• Improves muscle function
• Transports fat and oxygen
• Fights infections
• Repairs damaged cells
• Aids health of connective tissue and cartilage 
• Keeps hair and nails healthy

Proteins are made up of chains of amino acids. There are essential, semi-essential, and non-essential amino acids. Essential amino acids have to be consumed in your food, because the body cannot produce them. 

Calculate how much protein you need per day with this simple tool:

Animal vs. Plant-Based Protein

If your goal is muscle gain, it’s important that your protein intake is high enough. This can be consumed as animal protein or plant-based protein. 

Animal protein can be found in:

• Meat and meat products 
• Fish 
• Eggs
• Milk and dairy products 

Plant-based protein can be found in: 

• Lentils 
• Beans
• Tofu
• Pumpkin seeds 
• Oats
• Seitan
• Almonds
• Tempeh
• Quinoa
• Chickpeas

It’s up to you which protein sources you prefer. You can completely meet your protein requirements on a vegan diet. Plant-based protein is good for your health and the environment. However, when you compare vegan protein sources to animal protein, plant-based protein sources have less of an anabolic effect (maintain or gain muscle). Why is this the case? Vegan foods are missing the complete spectrum of essential amino acids.⁽¹⁾ That’s why medical professionals recommend eating a balanced combination of vegan foods to meet dietary requirements (e.g. whole grains with legumes).

How Much Protein for Muscle Gain?

Now you’d probably like to know how much protein you need for muscle gain after your workout. We’ve put together a list of what you need to know. 

1. How much protein do I really need after my workout?

More protein is not always better. Just because you eat (or drink in a protein shake) heaps of protein after your workout doesn’t mean that your body is absorbing it. Studies show that about 20 g of protein after a workout is the best way to stimulate muscle protein synthesis.⁽²⁾

So what happens to all the extra protein? It might be getting stored as fat as a result of the excess calories. It is important that you get enough protein post-workout (within 30-60 minutes), but don’t overdo it. And did you know that protein is absorbed best if you consume it with carbohydrates? ⁽³⁾

2. Do I really have to drink a protein shake after my training?

Protein shakes serve a purpose — they are quick and convenient. Whey protein is already broken down and the most bioavailable post-workout type of protein powder. It’s basically ready for your body to absorb without having to do so much work. Now, can you always have real food after your training? Of course! Protein powder is a supplement and real food can always be consumed instead. If you’re just starting out with strength training, then taking protein supplements doesn’t have any impact on your muscle strength. But people who have been training regularly for a longer period and can’t meet their protein needs through natural foods will really profit from protein shakes, as they are one of the best proteins for muscle gain. ⁽⁴⁾ 

It’s important that you use a good quality protein powder without artificial ingredients, chemicals, fillers, etc. because, remember, your liver has to detox all those chemicals. But keep in mind that the higher quality the protein, the more you have to pay. Instead of settling for a protein powder you found on sale, go for real foods instead.

If you work out before a meal, eat that meal! You don’t have to have a protein shake if it’s time for lunch and you’re planning on eating something for lunch. Take the time to think about your workout timing. If it’s in between meals, a protein shake could be a good idea.

3. Does more protein mean more muscles or more fat burning — or both?

Let’s get rid of the mindset that “more protein” is better! Let’s go back to the part about identifying how much protein you should be consuming overall in a day and then separate it into meals and snacks. Reserve 20 g of protein for after your workout and then have the rest with your other meals. Not so complicated, right? Protein plays a role in both fat burning and muscle building. 

Looking for a delicious post-workout meal with a sufficient amount of protein? Try out these banana pancakes with oats, this colorful glass noodle salad or beef and quinoa stuffed tomatoes.

Conclusion

Protein is vital to muscle growth. But more is not always better. Make sure you’re eating high quality protein and combining foods wisely if you’re vegan. 

***

Protein is one of the most widely utilized supplements on the market and there is a good reason behind it. Protein is one of the three macronutrients our bodies need in order to function at its highest level. There are several types of proteins to choose from including soy, casein, and the tried and true classic, whey protein. Within the whey category, you have whey isolates, whey concentrates, and hydrolyzed wheys.

Any dedicated gymrat knows that protein is the powerhouse macro that may assist on your journey to getting massive. Studies suggest that gymgoers should consume between 1.6 and 2.2g of protein per kilogram of body weight daily for growth. (1) Whey proteins specifically are derived from milk sources and are a delicious and easy way to get extra protein throughout your day. We considered whey proteins that were best for a plethora of goals and made sure we tried dozens of products to ensure we provided high-quality, tasty, and protein-dense whey powders for you to add to your regimen.

Best Whey Protein Powders

Best Whey Protein Powder Overall

For a whey protein to win our best overall pick, it has to pack a solid dose of protein, have delicious flavors to choose from, come at a reasonable price point, and provide something extra to stand out from the rest. Swolverine’s Whey Isolate has 26g of protein, four great flavor choices, a decent price point and includes digestive enzymes, which may help with the bloating and gassiness some whey concentrates or vegan blends can produce.

Swolverine Whey Protein Isolate

Whey isolates — like this one from Swolverine — are generally higher in protein content while keeping carbs and fats relatively low. Swolverine Whey Protein Isolate is the perfect option for those in a cutting phase or anyone getting ready for a bodybuilding show. This formula provides 26 grams of protein per serving, half a gram of fat, and one gram of carbohydrates. It also contains the digestive enzymes protease and papain, which may be better on your stomach if you tend to have issues digesting whey concentrate or casein protein powders.

At around $2.00 per serving, this isolate is a bit pricier compared to other types of whey protein on the market, which is due to the high protein content — an isolate has to be 90 percent protein by weight — and the process it takes to achieve its final form. The process itself starts with enzymes being added to milk that separates the whey from the milk. Then, the milk curds are extracted leaving behind watery whey, which is then pasteurized. The final step after pasteurization is to heat treat it and isolate it so that it is 90 percent protein by weight and leaves behind minimal fats, carbs, and lactose. (2)

This whey powder has 110 calories per serving and comes in four delicious flavor options — Vanilla, Chocolate, Mint Chocolate Chip, and Honey Cinnamon Peanut Butter. We think it’s a great choice for those looking to make a tasty post-workout shake, or for anyone who likes a formula that tastes great with water or milk.

Swolverine Whey Protein Isolate Should Be Good For

• Anyone who is cutting for a show or who is looking to lose weight will appreciate the 26g of protein per serving with minimal carbs and fats.
• Folks who are concerned with digestion will be happy to see papain and protease in this formula for potentially easier digestion.
• If you’re looking for delicious flavors that mix well into shakes or are enjoyable on their own, you’ll like these four flavor choices.

Swolverine Whey Protein Isolate Might Not Be Good For

• People who prefer a heavier fat and carb source to make gains will have to look outside of an isolate formula or potentially even opt for a mass gainer.
• Anyone who is on a budget — especially if you aren’t tied to an isolate — will find cheaper options on the market.
• Folks who want a more fully stacked protein that contains extras like creatine.

This lean isolate formula boasts a high protein content and offers digestive enzymes which may leave you feeling less bloated or gassy than a whey concentrate protein powder would. With four delicious flavors to choose from, one of the only downsides here is that this powder is a touch pricier than some others on this list.

Best Whey Protein for Muscle Gain

For gymgoers who want to put on size and strength, you’ll need a whey protein that packs a big punch. This formula contains between 23g and 25.5g of protein per serving — flavor dependent — along with 5g of BCAAs which can help you rebuild muscle.

Huge Supplements Whey Protein

Huge Supplements Whey Protein formula packs at least 23g of protein per serving to aid you in your quest for huge muscles. When you lift heavy, you tear your muscle fibers and it takes proper recovery and supplementation for them to grow back bigger and stronger. (3) With high protein content, between 120 and 150 calories per serving, and the addition of 5g of BCAAs this formula may be the key to unlocking major gains.

BCAAs leucine, isoleucine, and valine are three essential amino acids and may help prevent muscle breakdown and promote better muscle recovery and growth. (4) The potential benefits are only further complemented by four delicious flavor choices — Cookies and Cream, Vanilla Milkshake, Chocolate Peanut Butter, and Strawberry Cheesecake. At $1.66 per serving, this product boasts a fairly reasonable price tag, so your gains are budget-friendly.

Huge Supplements Whey Protein Should Be Good For

• Those who are looking to gain muscle and need a whey that is high in protein will like that this supp has between 23g and 25g per serving.
• Athletes who want the addition of BCAAs will appreciate the 5g here.
• Those who enjoy sweet and delicious flavors will like the four here.

Huge Supplements Whey Protein Might Not Be Good For

• Those who like more unique flavors or a larger selection to choose from will want to find a whey protein line that has more than four flavors.
• Folks who have digestive issues may want to opt for a vegan protein or a formula with digestive enzymes included.
• Those who want to bulk buy whey as this only comes in 30 serving size tubs.

With a minimum of 23g per serving, Huge Supplements Whey Protein has a generous dose of protein, as well as the added benefit of 5g of BCAAs which may help further muscle recovery after intense lifts for max gains.

Best Whey Protein for Weight Loss

If you’re looking to drop some weight while still enjoying a delicious protein shake, look no further than Swolverine’s Whey Protein Isolate. This supp offers a high protein content and low carbs and fats to keep you satiated without compromising your goals.

Swolverine Whey Protein Isolate

Swolverine’s whey protein is an isolate formula. This means it offers a high protein content of 26g, and a half gram of fat, one gram of carbs, and 110 calories per serving. There’s only one gram of sugar in this formula as well, but that doesn’t compromise the tastiness of all four flavors, whether you choose Chocolate, Vanilla, Mint Chocolate Chip, or our personal favorite, Honey Cinnamon Peanut Butter.

For those on a strict diet, it’s worth noting that this formula contains sucralose, so if you’re looking to avoid artificial sweeteners, this may not be the whey for you. On the other hand, it also contains digestive enzymes protease and papain which may help with digestion and leave you feeling less bloated than other whey formulas. At around $2.00 per serving, this is one of our more expensive picks, but for the macro lineup, the price tag is well worth it if your main goal is to lose weight.

Swolverine Whey Protein Isolate Should Be Good For

• Those whose main focus is weight loss and are looking for high protein content with low carbs and fats.
• People who value a delicious protein shake. We personally tried the Honey Cinnamon Peanut Butter and found it to be a treat for the tastebuds.
• Folks who are trying to avoid sugar as this protein only has 1g per serving.

Swolverine Whey Protein Isolate Might Not Be Good For

• Those who are sticking to a budget can find a protein that costs less than $2.00 per serving.
• Folks who are actively avoiding sucralose.
• Those looking for a more unique lineup of flavors. Although delicious, there are only four to choose from here.

Losing weight doesn’t have to be boring if you have the right supplements to aid you. Swolverine’s protein packs in 26g of protein and the flavor profiles will make a whey protein shake feel like a treat during your weight loss journey.

Best Whey Protein Powder for the Money

As one of the most recognized protein brands on the market, Optimum Nutrition Gold Standard Whey has one of the most diverse ranges of buying options we’ve seen. It’s an extra bonus that they each come in at a pretty sweet price point.

Optimum Nutrition Gold Standard Whey

With over 20 flavors to choose from that each offer 24g of protein per serving, this whey’s versatility is a major selling point, and the price tag only makes it more desirable. Some of their flavor choices include Banana Cream, Chocolate Mint, Coffee, Double Rich Chocolate, Strawberries & Cream, Rocky Road, Vanilla Ice Cream, and Unflavored, to name a few.

Each flavor contains between 110 and 130 calories, either one or one and a half grams of fat, and between two and four grams of carbs per serving. If you’re actively avoiding sucralose or artificial coloring, you may want to choose a different whey protein though as this one contains both of those ingredients.

Bulk buying options mean you will pay less with the purchase of a bigger tub of protein — up to ten pounds, to be exact. Or if you want to test this product out first, you can opt for a smaller buy, as low as just six serving-size samples. If you opt for a two-pound tub with 28 servings in it, you’ll pay just $1.35 per serving which is a very fair price for the market. If you choose to bulk buy in their five-pound tub, you’ll pay even less at $1.05 per serving. The more you buy, the less you pay, and the more you can focus on important things like making gains rather than your bank account.

Optimum Nutrition Gold Standard Whey Should Be Good For

• Those looking for high-quality protein on a budget will like the seemingly endless number of buying options here.
• Customers who don’t want to compromise price for taste. This supp offers over 20 flavors to choose from, and it is one of the most popular protein supps on the market.
• Anyone looking for high protein content as this formula contains 24g per serving.

Optimum Nutrition Gold Standard Whey Might Not Be Good For

• Athletes who are avoiding artificial ingredients as this is naturally and artificially flavored, and some flavors contain artificial dyes.
• Those who don’t like the taste or the discomfort some experience from consuming sucralose.
• Folks who are bulking and want higher carbs and fats as this formula is low in both.

Whey protein can become really expensive depending on what your needs are. Optimum Nutrition Gold Standard Whey is well recognized, comes in a crazy assortment of buying options, and won’t cost you an arm and a leg — you’ll need those to monopolize on your gains.

Best Tasting Whey Protein Powder

One of the most important factors when it comes to consistently taking your whey is enjoyability. There’s nothing better than looking forward to your post-workout protein shake, and Onnit made sure their flavors will have you excited for it time and time again.

Onnit Whey Protein 

Onnit Whey comes in two flavors — Mexican Chocolate and Vanilla — but as they say, “don’t fix what isn’t broken”, and Onnit’s flavors are anything but broken. With 20g of protein per serving, this whey isolate comes from grass-fed cows in New Zealand making it a high-quality protein that doesn’t skimp on flavor.

Both flavors are non-GMO, gluten-, sugar-, and lactose-free which may be a great option for those who suffer from bloating and gassiness from many protein formulas. They both contain 110 calories, 20g of protein, and two grams of fat, and the Vanilla flavor has three grams of carbs while Mexican Chocolate has five grams of carbs per serving. It’s sweetened with stevia leaf extract and monk fruit extract, so if those aren’t palatable to you, you may want to skip this whey.

The powder dissolves nicely for a palatable and enjoyable experience when it comes to getting a solid dose of protein into your day. The Mexican Chocolate flavor is a bit unique compared to other plain Chocolate flavors due to the addition of cinnamon. Vanilla is a classic for a reason, and Onnit’s formula is delicious on its own or mixed in with your favorite fruits and greens to make it a stacked post-workout shake.

Onnit Whey Protein Should Be Good For

• Folks who want a high-quality protein that doesn’t compromise on flavor. This is non-GMO, gluten-, sugar-, and lactose-free.
• Anyone who struggles with bloating or digestive discomfort from other protein powders (like a whey concentrate) will appreciate that isolate formulas like this have a reduction in lactose, making them potentially more digestible.
• Athletes who want tried and true flavors will love the tasty options of Vanilla and Mexican Chocolate here.

Onnit Whey Protein Might Not Be Good For

• The budget-conscious won’t love this $2.00 per serving price tag.
• People who are looking to bulk up will want a formula outside of an isolate as they tend to be lower in carbs and fats.
• Anyone who wants a wider range of flavors to choose from. These are delicious, but there are only two options.

High-quality ingredients are a huge benefit of Onnit’s whey protein, but the flavor profiles of Vanilla and Mexican Chocolate are what sold us on their product. The flavors are rich and distinct, and will have you looking forward to that post-workout shake without fail.

Best Whey Protein Isolate

If you’re looking for a powder that is high in protein while keeping carbs, fats, and lactose to a minimum, a whey isolate is the right choice for you. An isolate is formulated similarly to other whey by adding enzymes to the milk, extracting the milk curds, and pasteurizing the leftover liquid whey. However, an isolate goes through an extra process that concentrates and then isolates it, which leaves it at 90 percent protein by weight and ditches most of the fats, carbs, and lactose. (2) With sweet macros, delicious flavors, and the addition of digestive enzymes, Swolverine’s Isolate is hard to beat.

Swolverine Whey Protein Isolate

This isolate has bragging rights when it comes down to its macronutrient breakdown. With 26g of protein per serving as well as half of a gram of fat and one gram of carbohydrates, this isolate is perfect for those in a cutting phase or anyone who likes to consume their fats and carbs from whole food sources. Isolate formulas are also lower in lactose than other types of protein powders making them ideal for those who suffer from bloating or discomfort from regular whey protein concentrates.

Not only does this formula have an impressive macronutrient breakdown, but the flavor choices are pretty solid as well. This formula comes in classics like Chocolate and Vanilla, but also offers some more interesting flavors, such as Mint Chocolate Chip and Honey Cinnamon Peanut Butter. The few downsides are that it’s got sucralose as the sweetening agent, which some people choose to avoid. Isolates are also generally more expensive than other types of whey protein, and you’ll see that reflected in this price per serving, which is around $2.00.

Swolverine Whey Protein Isolate Should Be Good For

• Athletes who want a solid dose of protein while keeping their fats and carbs low will like this whey isolate formula.
• If you’re someone who suffers from digestive discomfort, Swolverine’s isolate is low in lactose and also has digestive enzymes which may aid in smoother digestion.
• Folks who value tried and true flavors (like Vanilla and Chocolate) and the option of spicing it up with flavors like Mint Chocolate Chip and Honey Cinnamon Peanut Butter.

Swolverine Whey Protein Isolate Might Not Be Good For

• Those who want more flavor options will have to look elsewhere.
• Folks who are on a budget can find cheaper wheys, but it’s important to note that isolates tend to run higher in price than whey concentrates.
• Anyone avoiding sucralose as this product does contain this ingredient.

While most whey isolates offer low carbs and fats and a higher dose of protein, Swolverine offers a higher protein content than most on the market with their 26g per serving. They also stand out due to the addition of digestive enzymes in their formula which may lead to easier digestion.

Best Whey Protein for Recovery

When it comes to getting unapologetically huge, recovery is an important part of the process. Strapped with a high dose of protein and the addition of BCAAs, Huge Supplements Whey Protein has a one-way ticket for you on the gain train.

Huge Supplements Whey Protein

Huge Supplements Whey Protein has between 23 and 25.5 grams of protein per serving which is higher than many other proteins on the market. It also contains between 120 and 150 calories, either two or three grams of fat, and between 2.5 and 5.5 grams of carbs per serving, depending on the flavor. Protein is an important part of muscle recovery and whey protein has been suggested to be a superior form of protein due to its high amino acid content and its ability to be rapidly digested. (5) The downside to this formula is that they use sucralose and artificial flavors, which may be a turnoff for some.

Amino acids may be another important ingredient for potential recovery benefits as they are known as the building blocks of protein. One study suggests that ingesting BCAAs regularly can lead to decreased perception of delayed muscle onset soreness (DOMS) which can lead to quicker recovery and getting back to the gym sooner. (6) This formula comes in Vanilla Milkshake, Cookies and Cream, Strawberry Cheesecake, and Chocolate Peanut Butter flavors to make your recovery process easy and delicious.

Huge Supplements Whey Protein Should Be Good For

• Anyone who wants to potentially reduce DOMS will appreciate the 5g of BCAAs in this formula.
• People who are looking to optimize their recovery will like that this whey has higher protein content compared to many others on the market with 23 to 25.5g per serving.
• Gymgoers who want some more unique flavor choices will like that some of these flavor options — like Strawberry Cheesecake and Chocolate Peanut Butter — are a bit more exciting than regular Vanilla or Chocolate.

Huge Supplements Whey Protein Might Not Be Good For

• Customers who are looking to bulk up may want a protein with higher calorie content.
• Folks who want to buy their protein in bulk as the only option this presents is a 30-serving size tub.
• Those who are on a tight budget may want to look at more cost-effective options.

Huge Supplements delivers a punch of 23 to 25.5 grams of protein and a handful of BCAAs straight to your muscles, which can help with better recovery, less DOMS, and more gains.

Best All-Natural Whey Protein Powder

Although this pick isn’t technically a whey protein, its macronutrient profile looks very similar. This pick is for our plant-based friends who need a protein powder that will rival a whey, but keep their lifestyle choices in check. This rice and pea protein blend mock a whey isolate, which makes it a great choice for vegans.

Transparent Labs Organic Vegan Protein

This is a rice and pea protein powder that boasts 24 grams of protein per serving which is generally high for a vegan protein powder. True to both the Chocolate and Vanilla flavors, Transparent Labs vegan protein powder is 100 percent organic and doesn’t skimp on flavor.

The Vanilla flavor contains two grams of fat and three grams of carbohydrates per serving which is comparable to a whey isolate formula. The Chocolate flavor is a bit higher with two and a half grams of fat and seven grams of carbohydrates per serving. All in all, this is still a decent macro breakdown for a vegan powder (which tends to be a bit higher in carbs based on the plant protein source).

This is a fully organic formula, including natural flavors and organic stevia as the sweetening agent. The ingredient list is short with just five ingredients for the Vanilla flavor and seven for the Chocolate flavor, making it a simple, yet effective formula for those who value an all-natural supp. Luckily, Transparent Labs won’t break the bank either. This protein costs $1.66 per serving, which means it’s quite affordable — especially for an all-natural formula — but still has a high-quality ingredient list.

Transparent Labs Organic Vegan Protein Should Be Good For

• Vegan gymgoers who want a healthy dose of protein without compromising their lifestyle choices as this is fully plant-based and made of a rice and pea protein blend.
• Those who want an all-natural and organic ingredient list that includes fully natural flavoring will love this short and sweet formula.
• Those who don’t want to pay insane prices for high-quality ingredients will like the $1.66 per serving price tag.

Transparent Labs Organic Vegan Protein Might Not Be Good For

• Those who don’t care for stevia as a sweetener should skip this pick.
• Lifters who want an actual whey protein — this pick is organic, but it’s also plant-based.
• People who prefer a wider variety of flavors. This product only comes in Chocolate and Vanilla.

Transparent Labs Organic Vegan Protein powder comes in Chocolate or Vanilla and boasts a short, simple, and effective formulation with seven and five ingredients, respectively. The 100 percent organic and all-natural ingredient list makes this a top high-quality pick without an intense spike in price per serving.

Best Whey Protein Meal Replacement

If you want a whey that will keep you satiated for a long while, tastes delicious, and packs in some stacked macros then look no further than Kaged Clean Meal Protein Shake. If you’re bulking, looking to replace a meal, or need some extra calories on the go, a meal replacement shake may be your best bet. Extra bonus is that this pick can help fill nutritional gaps with its impressive micronutrient list.

Kaged Clean Meal Protein Shake

Unlike isolates or even a whey concentrate, the Kaged Clean Meal Protein Shake offers a higher amount of macronutrients per serving. Each three-scoop serving contains seven grams of fat, 28 grams of carbs, and 42 grams of protein, as well as a total of 360 calories. The tub gives both two and three-scoop serving size options which land at 20 and 13 servings per container, respectively. This formula comes in Snickerdoodle, Chocolate Peanut Butter, and Vanilla Cake flavors.

Most whey protein powders aren’t known for their dense micronutrient profile, but Kaged is an exception to the rule as it contains 23 various vitamins and minerals (such as vitamins A, B, C, E, and K). 21 of the 23 have 40 percent of your RDI while calcium is at 20 percent and potassium is 6 percent of your RDI. To round it all out, there is an impressive fruit and vegetable profile in this supplement, as well. It includes some big hitters like broccoli, spinach, kale, and two types of mushrooms.

Kaged Clean Meal Protein Shake Should Be Good For

• Anyone who wants a whey protein that can be a replacement for a full meal.
• Athletes who value a dense post-workout shake for bulking will like the 360 calories here.
• Those who like a protein shake that contains a well-rounded micronutrient profile.

Kaged Clean Meal Protein Shake Might Not Be Good For

• People who want to avoid sucralose should look for another option.
• Anyone who wants a meal on the go that’s not a powder should opt for a protein bar.
• Folks who like to get their fats and carbs from food sources.

As a meal replacement powder, this macro and micronutrient profile is a little more intense than other whey protein powders on our list. If you’re looking for a heavy dose of protein and not skimping on carbs or fats either then look no further than Kaged for a tasty meal replacement shake.

Best Whey Protein Powder for Weight Gain

This protein supp has one goal in mind and that is to assist you while you’re crushing weight to put on size. This formula is a mass gainer with a high macro content to make sure your hard work in the gym isn’t swept under the rug because you aren’t eating enough calories.

Transparent Labs Mass Gainer

Gaining weight can be a tricky goal for some folks. One of the most important — if not the most important — factors for gaining weight is consuming enough calories to be in a caloric surplus. That means you’re consuming more calories than you are burning in a day. Transparent Labs Mass Gainer is here to assist you with that. Each two-scoop serving contains 790 calories, 14g of fat, 114g of carbs, and 53g of protein — this whey concentrate formula isn’t messing around.

When you’re trying to hit a caloric surplus, the amount of food you have to consume can be daunting. This shake packs high macros to assist you in getting closer to your weight goals without feeling overly full from stuffing your face with endless amounts of chicken and rice. Plus, it’s a little tastier, too, with their Chocolate Glaze Donut and Sweet Vanilla flavor options. The price point is a direct reflection of the intense macro profile at $5.13 per serving. When compared to a regular meal you’d be eating it isn’t too shocking, but compared to any regular protein on this list it’ll look much higher.

Transparent Labs Mass Gainer Should Be Good For

• People who need a calorically dense shake — this has 790 calories per serving.
• Athletes who enjoy drinking their macros will appreciate that this shake is a tasty meal replacement option.
• Folks who are looking for a supp outside of a regular protein powder that will deliver on high carbs and fats, as well.

Transparent Labs Mass Gainer Might Not Be Good For

• People who want a wider variety of flavors to choose from. This supp only offers two.
• If you’re looking for a cheaper option you may find others on the market.
• Anyone who likes to obtain carbs from their food sources as this has 114g of carbs per serving.

If you’re in the market to gain weight and you have trouble consuming enough calories from food sources, Transparent Labs Mass Gainer may be your ticket to hitting your macro count for growth.

What Are The Benefits of Whey Protein Powder?

Whey can be a staple for many gymgoers for several reasons. Whey is convenient, generally inexpensive, and a great way to get some protein into your diet throughout the day. The benefits of whey are plentiful, so read on to learn about some of the main benefits that supplementing with whey offers and some of the reasons people choose to use it.

Convenience 

A whey formula makes it really easy to consume your protein on the go. When you utilize a whey protein powder supplement, it can become effortless to get your protein in at the gym, in class, or at your job. It also eliminates the fuss around packing a meal, remembering and using silverware, or making sure you have a microwave to heat your food.

Protein Content

Wheys are generally fairly protein dense as they keep fats and carbs lower in comparison to caseins. This isn’t true if you opt for a meal replacement shake or a mass gainer, but typically speaking, whey proteins are an excellent source of protein without having to compromise on other macros. One literature review about whey protein found that the protein content in a whey powder has high amino acid content, making it a high-quality source of protein. (5)

Recovery

Protein is an essential tool for muscle recovery as protein is what our muscles are made up of. Whey protein specifically has a strong ability to stimulate muscle protein synthesis even when compared to casein and soy proteins. This is mainly due to the amino acid profile along with the high protein content per serving. (5)

When we break down our muscle tissue during exercise, we have to utilize protein in order to repair muscle fibers for our muscles to grow back bigger and stronger. Whey protein is a solid way to get in a major dose of protein right after a lift to ensure you’re maximizing your gym time.

Versatility

There’s also a lot to be said about the versatility of whey protein. It can be delicious when mixed with water or a milk of your choice. It can also be a great addition to your post-workout smoothie or shake, promoting protein intake while adding in some sneaky micronutrients from blueberries or spinach, as well. It may also be utilized for healthier baking alternatives or just an extra hit of protein in those energy balls or protein muffins you like to snack on during the day.

Hypertrophy 

Hypertrophy is your body’s ability to increase muscle growth, and protein intake can be a major influence on how effectively that is done. Studies suggest that supplementing dietary protein can lead to leaner body mass, as well as muscle gains when paired with resistance training. (7) Although this study didn’t specifically call out whey protein, it did suggest that the type of protein makes a difference. Whey protein tends to have high protein content, and many formulas contain the added benefit of BCAAs, which may lead to better recovery and more hypertrophy. (7)

Strength

Strength is an obvious and commonly sought-after benefit of spending time in the gym and lifting weights. Whey protein is often used to supplement after an intense workout to promote recovery, muscle growth, and strength gains. There’s good evidence that suggests that whey protein supplementation may be beneficial for increases in skeletal muscle mass, muscular strength, and functional capacity as was shown through a study done on older women. (8) Another study found that whey protein was superior when it came to its ability to stimulate muscle protein synthesis, and this is chalked up to the amino acid profile found in whey. (7)

What To Know Before Buying Whey Protein

There are so many factors when it comes to buying protein powder that it can make your head spin. It’s always a good idea to think about your goals, budget, dosage, and enjoyability when deciding to add a new supplement to your stack.

Goals

Your goals will be the main factor when it comes to deciding what type of protein to buy. If you’re a bodybuilder and you’re looking for some serious protein per serving while keeping your fats and carbs low, isolate may be the way to go. That way you can eat your carb and fat sources from foods that you enjoy. If you have trouble consuming enough calories during the day and you’re trying to make it into the next weight class, a mass gainer may be the best choice for you due to its robust macro content.

Budget

Buying a whey protein powder shouldn’t cost so much that it breaks the bank. There is a lot of variety on pricing in this list, and it’s a solid idea to check in with your budget to see what you can afford before considering your options. To get the price per serving, you just take the full price of the supplement and divide it by the number of servings in each tub or bag of protein.

When you have the amount per serving, it’ll be easier to break down what is reasonable for your budget. It’s important to note you don’t need a whey protein in order to succeed in the fitness world, but if it fits your budget, it can be an extremely helpful tool to move you closer to your goals.

Dosage

Each protein powder on this list will have various macronutrients. Some of our picks have close to 30 grams of protein per serving while others have 20. If you’re just looking for a bump of protein throughout your day then 30g might be more than you need, and you may even save a little cash by opting for a lower dose.

However, if you’re looking to max out protein intake or even replace a meal with a shake it may be best to go for one of our higher protein content picks, or even a mass gainer or meal replacement shake.

Micronutrients

It’s safe to say that many people don’t turn to whey protein in hopes of filling nutritional gaps with a solid micronutrient content. There are a few exceptions to this, however. If you go with a meal replacement whey supplement, or even a mass gainer, you’re more likely to get a decent amount of micronutrients alongside a solid dose of protein from the whey. Whey protein supplements in general tend to have a few micronutrients (like vitamin D and calcium), but they may not have the whole lineup, like a true meal replacement would.

Enjoyability

If you don’t enjoy the taste of the whey you chose, or find you suffer from digestive discomfort when you use it, it’ll be difficult to maintain a consistent intake of whey protein. It’s often said that the best form of exercise is the type you enjoy doing because it means you’ll show up, work hard, and maintain consistency. Picking a whey protein powder is very similar. You’ll want to consider flavors you’ll enjoy, how you want to consume it — protein shake, baked goods, in your morning oatmeal, etc. — and what factors will keep you coming back again and again.

Types of Whey

There are several types of whey that we cover on this list and we want to touch on some of the whey protein options available on the market. Whey is a type of protein that is derived from milk and includes eight various proteins; beta-lactoglobulin, alpha-lactalburnin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. To end up with a whey protein, the manufacturers add enzymes to the milk which ends up separating the whey from the milk curd. Then, they remove the milk curd which leaves only the liquid whey behind. Once it’s separated, they pasteurize and heat the whey, which turns it into a powder. (2) From there, they will go through a process to become the various types of whey, which we discuss further below.

Whey Concentrate

A whey concentrate is one of the most popular types of whey because it’s less expensive than, say, an isolate or a hydrolyzed whey. The concentrate will be 80 percent protein by weight and will have varying levels of lactose, fats, carbs, and protein content. (9) On the upside, it is usually richer in taste because it is higher in fat and lactose — but that’s not necessarily great for those who are in prep for a show or in a cutting phase who need to keep their macros (beyond protein) lower. It’s also not great for those who have lactose intolerance, so that’s something to keep in mind.

Whey Isolate

A whey isolate goes a step further in processing from a concentrate as it needs to be 90 percent protein by weight. After it goes through the regular process, it is then concentrated, and finally, it’s isolated. This takes a bigger percentage of fats, carbs, and lactose out, which leaves a higher density of protein behind. Isolates are generally a better option for those who suffer from lactose intolerance, but it’s always best to check with a healthcare professional if you have any dietary concerns about adding a whey protein to your diet. (2) Isolates are a solid choice for those who need a high amount of protein, but who also want to keep fats and carbs to a minimum.

Whey Hydrolysate

Hydrolyzed whey, or a hydrolysate, is whey that is known for its easy digestibility. If you’re someone who suffers from digestive discomfort when you take a whey supplement, this may be a great choice for you. The reason it tends to be more digestible is that the peptide chains that make up protein are broken down into smaller, more digestible chains. (2) It tends to be more expensive than, say, a concentrate because it takes a more intense process to break down the peptide chains.

How We Chose Our Picks

There were tons of factors to consider when we built this list. We looked at formulation, sweeteners, and price to help you find the best options on the market.

Formulation

Formulation is one of the biggest factors we consider when we put these lists together. We chose protein supps that are made from whey concentrate, whey isolate, and vegan protein sources to ensure there’s something for almost everyone here. We also chose some fairly simple protein powders that have as little as five ingredients, as well as more robust ingredient lists that can replace entire meals.

 

We consider both natural and artificial ingredients, but we did include one pick that is 100 percent organic. There are some that we prioritized for being budget-friendly over organic or all-natural for those who consider price more strongly than specific ingredients. There is no right answer or one protein powder that fits all. We did our best to choose a variety of protein powders to fit a variety of needs, and build a robust list for you to choose from.

Sweeteners

Sweeteners can be a hit or miss factor for some protein powder enthusiasts. Some people really don’t like the taste or artificial sweeteners, and some people may even experience digestive discomfort from consuming them. We picked some proteins that contain stevia or sucralose, which can be a bit too sweet or a bit off-tasting to some people, while others may prefer them.

There are also picks that are 100 percent natural and contain no artificial sweeteners or flavors at all. It’s really about personal preference — some people find the sweeter protein powders to be enjoyable while others prefer a milder or even unflavored option to cut sugars completely. We looked through dozens of options to make sure there was something to fit each individual’s needs on this list.

Price

Price will always be one of the most important factors when it comes to adding new supps to your stack. We tried to include a range of protein powders at price points to suit virtually anyone who wants to add a protein supplement to their daily routine. We have some big hitters like mass gainers, which cost over $5.00 per serving.

We also have some wheys that are on the less expensive side, closer to the $1.00 per serving mark. Rest assured that all of these protein powders are held to a high standard, but our price points on this list vary based on the ingredient list, type of protein, extras, and bulk buy options.

Wrapping Up

If your goals are geared towards muscle growth, maintaining lean muscle mass, or just hitting your macros, whey protein powder may be a helpful supplement to help move you closer to your goals. Protein is one of three macronutrients that are necessary for biological function, and many studies have suggested that protein is an important factor for gaining muscle mass and maintaining lean body mass (4). Whether you want to drink it straight, mix it into a post-workout shake, or use it to replace a meal, there is a product on this list that is best suited to your needs.

We took the guesswork out to provide you with a handful of high-quality and delicious whey protein powders that may suit your individual goals. With high protein content, delicious flavor choices, and a variety of types of protein, this list delivers the goods, and all you have to do is pick which one is best suited for your needs.

FAQs

Do I need a whey protein powder to get huge?

Taking a protein supplement isn’t imperative to gain muscle mass. Although protein is important in order to build muscle, it isn’t necessary to obtain it specifically from a protein powder. Protein powder can be a fun, easy, and diverse way to consume more protein on a daily basis and it can make it super easy to consume protein throughout the day — especially if you’re always on the go. Whey protein powder has been shown in some studies to be more effective for muscle gains than other types of protein, but it doesn’t mean you have to use whey specifically to reap the benefits of utilizing a protein powder. (5)

What is the most important factor for picking a whey protein?

There is no single factor that is the most important to consider. For some people, budget may be the most important factor, and for others, it may be macronutrient content. Although there is no correct answer, we suggest thinking about your goals, as well as your needs, budget, and flavor preferences in order to pick the supp that may be best for you.

Who should be using whey protein powder?

Whey protein is an excellent option for most people who want to supplement with a protein powder. Whey comes in many forms — including concentrates, isolates, and hydrolysates — but it’s important to note that all whey comes from cow’s milk. Whey protein, therefore, is not suitable for any gymgoers who are plant-based, or for those who suffer from lactose intolerance. Although for some, an isolate is a tolerable form of whey protein for those with lactose intolerance. . It’s always a good idea to check in with your healthcare provider if you have any questions about adding a protein supplement to your stack. Although protein powder is considered safe for most adults, it’s always best to err on the side of caution if you have any concerns.

References

1. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
2. Pogored. (2021, August 2). Whey protein: Health benefits and potential side effects. Cleveland Clinic. Retrieved June 28, 2022, from https://health.clevelandclinic.org/is-whey-protein-good-for-you/
3. Tipton KD, Hamilton DL, Gallagher IJ. Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans. Sports Med. 2018 Mar;48(Suppl 1):53-64. doi: 10.1007/s40279-017-0845-5. PMID: 29368185; PMCID: PMC5790854.
4. Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
5. Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015 Mar;80 Suppl 1:A8-A15. doi: 10.1111/1750-3841.12802. PMID: 25757896.
6. Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori H. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018 Nov;58(11):1582-1591. doi: 10.23736/S0022-4707.17.07638-1. Epub 2017 Sep 22. PMID: 28944645.
7. Churchward-Venne TA, Murphy CH, Longland TM, Phillips SM. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids. 2013 Aug;45(2):231-40. doi: 10.1007/s00726-013-1506-0. Epub 2013 May 5. PMID: 23645387.
8. Nabuco HCG, Tomeleri CM, Sugihara Junior P, Fernandes RR, Cavalcante EF, Antunes M, Ribeiro AS, Teixeira DC, Silva AM, Sardinha LB, Cyrino ES. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563. doi: 10.3390/nu10050563. PMID: 29751507; PMCID: PMC5986443.
9. Whey Protein Concentrate Commodity Fact sheet. U.S. Agency for International Development. (2016, June 17). Retrieved September 23, 2022, from https://www.usaid.gov/what-we-do/agriculture-and-food-security/food-assistance/resources/whey-protein-concentrate

Nick “The Mutant” Walker has his eyes on the prize. As an International Federation of Bodybuilding and Fitness (IFBB) rookie, Walker won the 2021 Arnold Classic and captured a fifth-place result in the 2021 Mr. Olympia. Now, the 28-year-old bodybuilder is hungry to accomplish so much more.

In an Oct. 17, 2022, episode of the Real Talk With Ares podcast on YouTube, Walker hopped on the show to discuss his future and goals as a bodybuilder. In the process, Walker maintained that he plans to rise to the top of the sport as an all-time great. At the same time, he knows that he has some worthy battles ahead.

[Related: How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes]

Before he discussed what might lie ahead in the years to come, Walker described what he feels is a loaded field at the 2022 Mr. Olympia. To the athlete, it’s not just two-time reigning champion Mamdouh “Big Ramy” Elssbiay that the bodybuilding sphere should keep an eye on in Las Vegas, NV, on Dec. 16-18, 2022.

In fact, he thinks the entire placing of the 2021 edition of the Olympia might be due for a shake-up.

“This is the Olympia of all Olympias right now,” Walker explained.  “I’ll tell you this, as confident as I am, I’ll always be confident, but this is not going to be easy for anyone. That’s just reality here. I don’t think anyone’s placing from last year is safe for this year. Of course, we have the heavy hitters, but you also have some dark knights that can rise and shock the world.”

[Related: How to Do the Hack Squat — Benefits, Variations, and More]

Naturally, Walker outlined, in detail, who he thinks can be “dark knights” in Las Vegas this December. One of them is the 212 Olympia champion from 2021 in Derek Lunsford — who recently made the official transition to the Men’s Open division. Though, Walker also seems to appreciate the talents of Samson Dauda, Hunter Labrada, and Hadi Choopan.

“Now, I see Derek [Lunsford] every day pretty much,” Walker started. “Let me tell you something. If that dude nails it, no one is safe. You have Samson [Dauda], he nails it, and no one is safe. You got Hunter [Labrada], who’s looking mighty large. You got Hadi [Choopan], of course.

Walker would save his final praise for the top-two finishers from 2021, two titans/champions of bodybuilding — Elssbiay and Brandon Curry.

“[There’s] Brandon [Curry]; we don’t know what to expect from him, but Brandon is always Brandon, right?” Walker exclaims. “Then Ramy [Elssbiay], who looks like he’s already got the cheekbones popping. He’s ready to go. This is going to be one of those Olympias where you have to be [expletive] peeled and ready and full. This is that show where they say, ‘You’re not going to nail your peak every show.’ Well, this is one you got to nail. This is the one.”

[Related: How to Do the Inverted Row — Benefits, Variations, and More]

As for his personal future, Walker is aiming high. Few bodybuilders have enjoyed such stellar debut seasons as Walker. After forgoing a defense of his title at the 2022 Arnold Classic to focus exclusively on December’s Olympia, it seems Walker is treating that initial flourish like a first step.

Depending on how he fares at the 2022 Olympia, the athlete even alludes to a reality where he could try to stack more Arnold Classic titles again.

“I didn’t compete all year last year … that did take a large toll,” Walker said. “But now that I’m only doing one show, like I said, I’ll see how I feel. If I do really well at the [2022] Olympia, and I’m running off a high, I’ll go do the Arnold [in 2023]. If things don’t go the way I planned and I’m just not in it, I’m going to take a break. It’s all going to depend on how I feel.”

Walker seems to understand a rare position he’s in. He’s limiting his number of competitions per year for one good reason — he’s trying to build a lasting legacy on the back of bodybuilding’s most prestigious events.

“… I want to win as many Arnolds and Olympias as I can. At this point in my career, I don’t want to compete all year long. I want to do the top two big shows … Then, when I’m ready to call it for my career, I’m ready. But I want to do it on my terms. If I win one Olympia and two Arnolds, that’s going to be remembered forever.”

Featured image: @nick_walker39 on Instagram

The Rocky movies and their spin-off franchise, Creed, have a theme of overcoming athletic adversity. They’re about athletes, in this case, boxers, achieving the seemingly impossible while simultaneously working themselves into the best possible competitive shape. Next year, there’ll be another tale with two Hollywood actors living up to that mandate again inside the ring.

On Oct. 17, 2022, actor Michael B. Jordan shared two teaser posters for the upcoming boxing epic Creed III on his Instagram profile. The teasers feature Jordan — who plays fictional superstar boxer Adonis Creed — and his co-star, Jonathan Majors — playing a new opposing character, Damian “Dame” Anderson — sitting in the corner of a boxing ring. Both actors show off massive shoulders and arms and shredded upper-body masses. The reveals coincide with the announcement of the film’s official release date on Mar. 3, 2023.

[Related: The 12 Best Biceps Exercises for Arm Size]

According to Variety, Creed III will be Jordan’s directorial debut. The 35-year-old actor is reprising one of the more famous roles of his career, where many sequences in the previous iterations feature him rigorously training his cardio, upper body, and general high-level conditioning. (Note: Per IMDB, Jordan can count on other acclaimed lead credits in films like 2013’s Fruitvale Station and 2018’s Black Panther.)

Meanwhile, Majors joins the Creed franchise as a rising star in cinema. The 33-year-old actor might have first risen to prominence with a part in 2019’s The Last Black Man in San Francisco. He has since been notably featured in Spike Lee’s Da 5 Bloods from 2020 and 2021 spaghetti western The Harder They Fall. Majors will be the next lead antagonist, Kang the Conqueror, in the Marvel Cinematic Universe.

[Related: The 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength]

In a recent Men’s Health profile, Majors makes it clear that he prioritizes his fitness regardless of his upcoming role in a film.

“If I’m going to bench press 250 [pounds] in a film, I need to be able to bench press 275 [pounds] a few times,” Majors tells Men’s Health initially before walking back his initial sentiment: “305 [pounds] a few times.”

Majors appears to have applied the same thought process in preparation for Creed III. He reportedly didn’t appreciate being handed “fake weights” while filming a scene.

“I will do this all day — We are not putting fake weights on,” said Majors, explaining his rationale to Men’s Health. “I haven’t been training for the past three months to get here and use Styrofoam. “Put these [expletive] weights on so we can lift it, so you can shoot it, so I can tell the story. Respectfully, anything less is like putting fake tears in your eyes. Or putting fake sweat on you.”

It’ll be a little while before anyone sees Jordan and Majors presumptively square off in Creed III. However, for two actors seemingly committed to prioritizing their fitness as professionals, it should be quite the battle between the ropes come March 2023.

Featured image: @michaelbjordan on Instagram

Back in the day, your only weight training options in the gym were machines, barbells, or dumbbells. Sure, it got the job done well enough, but lifters were missing out on a versatile, effective, and truly old school piece of equipment for building muscle, strength, power, and conditioning.

Kettlebells have a centuries-long history around the world and, fortunately, they’ve become more and more commonplace in commercial gyms in recent years. They’re also an efficient space-saving option for any home gym. While kettlebell training does require slightly more attention than exercising with dumbbells, the payoff is well worth the effort.

Here are the best exercises to begin your kettlebell experience. You’ll find some irreplaceable exercises that build explosive power, head-to-toe strength and stability, and a muscle-building stimulus you just can’t duplicate with any other equipment. While some exercises require a pair of matched weights, there are plenty of great movements using just one ‘bell.

Best Kettlebell Exercises

Goblet Squat

The goblet squat is a very accessible way for anyone to learn how to squat with added resistance. The idea of the movement is that you are “sitting into your squat” with a weight in front of your body. It sounds pretty simple in theory and, in reality, it is.

 

The movement is much easier to learn compared to a back squat which requires more shoulder mobility and upper body attention. A goblet squat can help you feel what it’s like to hold tension in a squat while focusing on your lower body. It’s not strictly for beginners because you can progress to the heaviest kettlebell you have access to before moving on to a barbell.

How to Do the Goblet Squat

Hold the kettlebell handles at your chest. Press your palms toward each other in order to keep tension in your upper body. Keep your chest up and don’t let the weight pull you forward. Push your hips back, drive your knees out, and sit “into” your hips — don’t just fall down.

When your thighs are slightly below parallel to the ground, push your feet through the floor and drive yourself back up to a standing position. Throughout the entire repetition, keep the weight as close to your body as possible and make sure you have control of the weight.

Benefits of the Goblet Squat

• Goblet squats are a great way to build strength in your legs and core.
• Goblet squats allow you to master squat technique, build mobility, and progress gradually over time.
• Goblet squats are ideal for lifters unable to squat with a 35 or 45-pound barbell.

Kettlebell Deadlift

Kettlebell deadlifts are a great way to learn deadlift technique and strengthen the involved muscles without needing to load 65 to 135 pounds on a barbell. Many times, deadlifts are associated with powerlifters moving hundreds and hundreds (and hundreds) of pounds, but a “deadlift” is simply a way of hinging from your hips and picking up a weight from the ground efficiently.

The kettlebell deadlift helps you understand how to turn your lats on during the exercise, which improves upper body stability and strength during the pull. The exercise also grooves the hip hinge movement pattern to improve technique.

How to Do the Kettlebell Deadlift

Set your feet slightly wider than hip-distance apart, with a kettlebell between your feet. Push your hips back and hinge your upper body forward. Grip the top kettlebell handle with both hands. Your torso should be slightly above parallel to the ground, with your chest above your hip-line. Keep your arms straight and feel tension in your lats — the muscles on either side of your back behind your ribs. Pull your shoulders away from your ears.

Slightly bend your knees and take a deep breath in to brace your core (holding tension and position). Drive through the floor and stand up by pushing your hips forward and pulling your shoulders back. Don’t lean too far back in the top position or you’ll shift focus to your lower back.

Once you’re standing upright, descend by driving your hips back behind you and keeping the weight close to your legs. Unlock your knees and “find the floor” with the kettlebell. Remember that a “deadlift” means that there is a dead-stop on the floor. Each time the weight gets to the ground, breathe and to reset your position.

Benefits of the Kettlebell Deadlift

• Deadlifts are a functional movement done in everyday life, whether it’s picking up the laundry basket, your kid, heavy grocery bags, or the end of a couch. The kettlebell deadlift teaches how to safely keep weight close to your body while efficiently lifting from the floor.
• The exercise strengthens your legs, back, shoulders, core, and grip.

Farmer’s Carry

Farmer’s carries, also known as farmer’s walks, are one of the most effective ways to simultaneously build your strength and endurance. It also works nearly every part of your body from your core and grip to your shoulders and calves.

If you’ve ever carried more than one grocery bag from the car to the house, you’ve done a farmer’s carry. The goal is to get the snacks home safely, right? At the gym, the goal is to carry the weight with control so, when you think about it, the farmer’s carry is a functional exercise to keep your groceries safe. In any case, the idea is to walk for total distance or time while holding heavy weights and maintaining good posture and control of the weights.

How to Do the Farmer’s Carry

Stand with your feet roughly hip-distance apart with a kettlebell at outside of each foot. Hinge your hips back, pull your shoulders away from your ears, and feel tension in your lats as you pick up the kettlebells. This should remind you of doing a deadlift, because it is. The only difference is having a weight near each hip instead of one weight at your body’s centerline. And instead of putting the weights right back down, you are going for a simple walk.

The main focus is to control the weights while walking. Focus on holding your body in good alignment  with your shoulders pulled back in muscular tension to prevent the weights from swinging. If you find you are losing your balance, you are likely not controlling the kettlebells. After you’ve reached your distance or time, set up in the starting stance, hinge your hips back, and bring the weights to the floor.

Benefits of the Farmer’s Carry

• Farmer’s carries are incredibly applicable to life from a functional strength-perspective, safely and efficiently moving with weights at arm’s length.
• The exercise is effective for building core strength and grip strength.
• This total-body movement also builds endurance and conditioning more efficiently than low intensity aerobic exercise like walking on a treadmill.

Gorilla Row

This movement is powerful and, honestly, fun. A gorilla row is similar to a bent-over dumbbell row, but instead of pressing into a bench with one arm, you’re using the opposing weight to create force and stability.

This row variation helps to reinforce good hip hinge patterns. It requires you to hold your lower back and core in a strong position, otherwise you find that doing the actual row becomes much harder. The wide stance also reduces lower back strain, making it a good choice for lifters with recurring back problems.

How to Do the Gorilla Row

Stand with your feet wide out and a pair of kettlebells on the ground at your center. Bend forward at your hips and squat down to grip the weights with your palms facing each other. Pressing down into one of the kettlebells while pulling the other toward your waist. Don’t allow your upper body to rotate as you pull and push. You can either alternate pulling sides with each repetition or stick to one side for all reps before switching.

This movement is meant to be done powerfully, not slowly. If you have a hard time being in the hinge position without your back rounding, elevate the kettlebells on blocks to make them a bit higher. This will take some of the pressure on your hamstrings and lower back by reducing the range of motion.

Benefits of the Gorilla Row

• Gorilla row is an effective rowing variation, which can be beneficial for building strength and muscle. (1)
• This movement incorporated your entire body, using your legs and core for stability, compared to a more lat-focused row.
• The core engagement and body position reduces lower back strain compared to other rowing movements.

Kettlebell Halo

The halo is one of the most complete shoulder exercises you can do. The benefits include strength, mobility, and stability. The halo is versatile and can be done either during a workout or as part of a warm-up.

You can make the movement easier or harder by adjusting the bell’s position in your hands, by alternating directions with each repetition or performing one direction at a time, or by changing your stance from standing to kneeling.

How to Do the Kettlebell Halo

Stand while grabbing the side handles a kettlebell, with the your thumbs in front of your face. Think about an actual halo — a halo is a circle over your head, so create a circular motion around your eye-line. As you bring the weight to the side of your head, start to turn the bottom of the kettlebell up toward the ceiling.

As it moves around the back of your head, the bottom of the kettlebell should be facing the ceiling and your elbows point up to the sky. As the weight finishes the circle around your head, rotate the bottom of the weight to face the floor. You should be in the starting position again.

Don’t allow your head to move forward. Get the range of motion from your shoulders, not from your neck. Pretend you’re stuck in cement from the chest down. This will work on your core stability.

Benefits of the Kettlebell Halo

• The halo efficiently builds core stability and upper body mobility3.
• The shoulders and upper back are worked through a very significant range of motion, making it an ideal drill for improving joint health by addressing scapular stability and mobility.
• The exercise can be performed with several basic variations, making it accessible for people with different abilities and experience levels.

Front Rack Reverse Lunge

All lunges are hard, but front rack reverse lunges (sometimes called back lunges) are an extra-level of hard. It takes a lot of core and mid-back strength to perform this “lower body exercise” because you have to keep the kettlebells held near your chest during the movement.

 

The beauty of the front rack reverse lunge is that you get your leg work done while also training your upper body and core at the same time. Doing the exercise with one kettlebell will increase the core challenge even further since you need to stabilize your torso from being pulled down on one side.

How to Do the Front Rack Reverse Lunge

Stand while holding a pair of kettlebells at shoulder-height with your knuckles either touching or fairly close to each other. Think of a classic prayer position without your hands actually interlocking. This is the “front rack” position.

Step one foot back, hinging slightly at your hips as you bend your front leg and lower your back knee down towards the floor. Lightly graze the floor with your knee  — don’t just drop your knee to the ground. Focus on keeping your torso strong and your chest up, pointing your knuckles up toward the sky. Once you’ve grazed the ground  with your leg, push up through your front leg with the back leg only helping slightly You can either continue all reps with one leg or you can alternate sides.

Benefits of the Front Rack Reverse Lunge

• The front rack position adds a big element of core strength to the reverse lunge, especially if performed with a weight in one arm instead of two.
• Your upper back, shoulders and arms will also be challenged to support the weight during this movement.
• The front rack reverse lunge helps to build lower body strength and mobility as you reach a deep lunge position, stretching the hip flexors of the back leg and strengthening the quadriceps, hamstrings, and glutes of the front leg.

Front Rack Push Press

It’s common to see a basic overhead press, but a front rack push press is a whole different ballgame. You can do the standard overhead press with kettlebells in a slow and controlled fashion, but when you add the front rack position and a lower body push, you’ve now created a relatively unstable environment that you have to work really hard to control.

By using leg drive, you challenge your core to transfer that power from your lower body through to your shoulders. You’re also able to use relatively heavier weights, which can build more strength and power.

How to Do the Front Rack Push Press

Hold a pair of kettlebells in the front rack position — in front of your face with your palms facing each other. Dip your knees and sit very slightly down while keeping your chest tall. From that position, quickly stand straight and punch the weights up. Imaging you’re jumping to create enough power through the floor and send the weights toward the ceiling.

Because you’re creating so much force, you’ll need to make sure that your shoulders are in a stable position to catch the weights at the top. Brace your core as you lockout the weights overhead. Once you’ve stabilized the weights at the top, lower them towards your chest as you sit again to “catch” the force coming down. Repeat the movement by punching upward.

Benefits of the Front Rack Push Press

• Kettlebells are more unstable than dumbbells due to the offset center of gravity and their position in your hand and on your arm. This adds an even greater element of core strength and shoulder stability to each repetition as you must work harder to control the weight overhead.
• The front rack push press allows heavier weights than a strict press, which helps improve strength and force development.
• Incorporating leg drive makes the front rack push press a total-body exercise, creating a more efficient movement for conditioning.

Suitcase Deadlift and Carry

This movement is similar to the farmer’s carry except, instead of practicing carrying groceries, you’re practicing carrying luggage. Using just one kettlebell creates a pull on one side of your body which forces your core, specifically your oblique muscles on the sides of your abdominals, to work extra-hard to keep you upright.

The suitcase deadlift is a single-arm, core-intensive variation of the standard kettlebell deadlift.  The suitcase carry is a single-arm, core-intensive variation of the farmer’s carry. Combining the two creates an efficient exercise to build total-body strength and a strong, supportive core.

How to Do the Suitcase Deadlift and Carry

Stand with one kettlebell on the floor next to your foot. Hinge your hips back, bend your legs slightly, and grab the weight with your palm facing your leg. Pull your shoulders away from your ears and create tension in your shoulder. Keep your back neutral and your shoulders level as you drive through the floor and pick up the weight. Walk for total distance or time.

As you are walking, you will feel a bit lopsided, but that is the point. Fight that using your core. Squeeze your free hand hard to help create tension and prevent the weight from pulling you to one side. (2) Once you are done with the set, hinge your hips back, place the weight on the floor and repeat with the other hand.

Benefits of the Suitcase Deadlift and Carry

• The suitcase deadlift and carry addresses natural asymmetries and helps to reduce the risk of injuries by improving core stability.
• The single-sided loading is highly functional and prepares the body for real-world scenarios ranging from walking an energetic dog to carrying a child on your hip.

Kettlebell Clean

This is a dynamic and powerful movement that only feels good when it’s done properly. When it’s done wrong, it can tell you it’s wrong by bruising your wrist and forearm — not all exercises talk back to you like that, but kettlebell cleans definitely will.

The clean is a fundamental exercise that builds strength to get your kettlebells up the front rack position, so learning it will benefit your presses, squats, lunges, and more.

How to Do the Kettlebell Clean

With the kettlebell between your feet, and your feet a little wider than hip-width apart, drive your hips back. Bend your knees and put one hand on the bell with a palm-down grip. Make sure that your chest is up so you can look in front of you — you don’t want to be looking at the floor or the bell. Drive up to pull the weight off the floor. As it reaches your hips, start to turn your hand so the weight will land in the front rack position.

Here’s the important thing: you shouldn’t be doing much pulling with your arm. Some, sure, but most of the power to get the weight from the ground to chest-height comes from your hips. You are almost “throwing” the weight up to the sky with a lot of momentum and power from the hips, and then guiding it into the front rack position.

Some key tips would be not to pull off the ground too fast, so you can gather enough power. Also, relax your hand as the bell is turning, to allow a smoother rotation and cut down on calluses. The kettlebell clean does take a lot of practice before you might have a smooth lift, so it’s a good idea to start light and taking your time to increase the weight.

Benefits of the Kettlebell Clean

• Kettlebell cleans are a very effective explosive power exercise.
• The clean is the most efficient way to bring a kettlebell to the front rack position before performing squats, lunges, presses or similar exercises.
• As a total-body movement, it’s an excellent way to train cardio and conditioning while targeting the legs, core, and upper back.

Kettlebell Swing

Kettlebell swings might be the most popular kettlebell exercise around, and for plenty of good reasons. They are one of the best hip extension exercises and target the glutes and hamstrings. They are powerful, they are fun, and they are unconventional cardio.

Because your hips and glutes are some of the strongest muscles in your body, you can swing a lot more weight than you realize when you are using the proper momentum, power, and position.

How to Do the Kettlebell Swing

Start standing about a foot behind the kettlebell, with your feet wider than hip-distance apart. Your body should be in a hinged position with both hands palm-down on the bell. Think about hiking a football back behind you. Keep your chest tall, take a deep breath in, and “hike” the kettlebell behind your legs. Once the kettlebell is at its peak, aggressively drive your hips forward and come to a standing position while the kettlebell swings forward in front of you to about chest-height. Do not lift the kettlebell with your arms. Keep your arms loose.

Imagine a slingshot. As you bring the weight back, you’re pulling the sling back and once you release the sling, the weight should shoot forward. In this case, you will be guiding it forward and slightly up. Once the kettlebell is in front of you at its maximum height, actively pull it down through your legs, but very closer to your hips than your knees. A graphic but memorable saying to keep in mind is “thumb in the bum.” Keep the bell high and close between your legs to generate the most power. When the bell swings up, make sure you have fully extended your hips without leaning backward and overextend with your lower back.

Benefits of the Kettlebell Swing

• Kettlebell swings are a great way to change up your cardio workouts.
• Swings build explosive power and strength.
• The movements is highly effective for targeting the glutes and training hip extension, which can benefit athleticism, sports performance, and muscle growth.

Kettlebell Tall Kneeling Plank

Are you bored of planks and also need to work on your shoulder mobility? Here’s the solution. There are many ways to work your core and static exercises where you resist movement, such as basic planks, are great to build stability.

This tall kneeling plank is also great because you will be working on your hip extension and shoulder mobility at the same time. The kettlebell tall kneeling plank is a great way to work on holding our spine in a neutral position, which will translate to many other exercises.

How to Do the Kettlebell Tall Kneeling Plank

The “tall kneeling” position means that you will be on both knees with your thighs toward the ceiling, not sitting on your heels. Grab the handle of a kettlebell with both hands behind you. Your palms will be facing away from your body and you will want to keep your arms as straight as possible.

Actively extend (straighten) at the hips and hold your ribs in alignment directly above your waist. Try not to let the kettlebell rest on your body. You don’t have to pull it far away, but you want to stay active and engage your shoulders and arms in this hold.

Benefits of the Kettlebell Tall Kneeling Plank

• This exercise is a great way to open up your chest and shoulders, improve mobility and stretch your upper body.
• If you can’t perform basic planks due to wrist or elbow problems, this is a great alternative.

Turkish Get-Up

The Turkish get-up is a strength, stability, and mobility exercise wrapped up into one. It can be broken down into parts where it becomes a sit-up, a crab bridge, a lunge, an overhead hold… there is a lot going on. The main idea is that you begin lying on the ground holding a weight locked out overhead and have to move into a standing position.

This is a big, involved movement broken down into a step-by-step process. The focus is keeping your shoulders in a stable position so the weight remains perpendicular to the ground the entire time. Even beginning with bodyweight alone, without any weigh in your hand, can be challenging to some people.

How to Do the Turkish Get-Up

Lie on your back with your right foot flat on the floor, your right knee bent to 90-degrees, and your left leg straight out. Your right arm begins locked straight above your chest with a kettlebell in-hand. Your left arm is out to the side at the same angle as your left leg. While looking at the weight and pressing your arm away from you, push into the floor with your right foot and prop up onto your left elbow.

Keep pressing your left arm into the floor and come up the palm of that hand. Keep your shoulders stacked in-line. Press your hips up to the sky with your left leg out straight. Press through your left palm and right foot, and bring your left leg under your body into a kneeling position.

With your knee on the ground, take your left palm off the floor and extend your arm sideways for balance. Press through your legs into a standing position. This is the top of the get-up — the halfway point of one repetition. Stabilize the kettlebell locked overhead and brace your core.

With your left leg, step back into a half-kneeling (lunge) position. Hinge your hips back as you lean to the left side and place your left palm on the ground. Bring your left leg through to a straight ahead position. Bend your left arm and lower to your forearm, and then slowly lower yourself flat onto your back. You should  end in the same starting position, with the kettlebell locked straight over your chest. Switch the weight to the other hand and repeat.

Benefits of the Turkish Get-Up

• The Turkish get-up truly is a whole-body exercise. It’s arguably the most involved movement you can do in the gym and everything is working, as you can tell from the extra-long steps on how to perform the exercise
• The movement works shoulder stability and mobility, lower body stability and strength, and core strength.

Benefits of Kettlebell Training

Kettlebells can be used for all sorts of strength exercises, just like you would use dumbbells. The big difference is weight distribution due to the way the kettlebell is shaped and how you hold it. The offset size of the kettlebell can make many exercises much more challenging than similar movements using a dumbbell.

The other major beauty of almost any kettlebell exercise is that you easily flow from movement to movement. For example, you can smoothly transition from a kettlebell swing to a clean to a push press to a front rack reverse lunge all without ever putting the weight down.

This type of exercise flow is similar to using supersets and is an efficient way to train multiple muscle groups with a high level of continuous tension.

How to Program Kettlebell Exercises

Kettlebells are generally used for developing power over raw strength because they can be used explosively but weights are relatively limited. One of the most popular examples would be a kettlebell swing. It’s powerful movement that is best done with a kettlebell rather than a dumbbell or an improvised, homemade kettlebell-like alternative.

Kettlebell exercises can be incorporated into any conventional workout and mixed with standard exercises. For example, performing the front rack push press before dumbbell lateral raises during a shoulder workout.

You can also create a kettlebell-only workout for a plan requiring minimal equipment. For example, performing the goblet squat, swings, and front rack reverse lunge as a complete leg workout. You could also get an intense and effective cardio workout performing the farmer’s carry followed by the Turkish get-up.

How to Warm-Up with a Kettlebell

Because the kettlebell takes up barely any space in the gym, it can be the key to getting a quick and effective warm-up before any workout. Stringing together several exercises, performing each for several repetitions, can be an ideal way to prepare your entire body for any training session. Try this simple circuit:

• Unweighted Turkish Get-Up: Lie flat on the ground with your hand raised to the ceiling. Roll to the opposite side, prop yourself up, swing the leg of your non-working arm through to the back, and stand up. Keep your hand pointed completely vertical the entire time. Reverse the process to lie back down and repeat with the other arm. Perform two reps per side before moving to the next exercise.
• Goblet Squat: Hold a kettlebell with both hands in front of your chest. Pull your shoulders back, engage your core, and sit back into your hips. Descend as low as possible, aiming to increase your depth with each repetition. Perform five repetitions before moving to the next repetition.
• Kettlebell Clean: Take the kettlebell in one hand, hanging between your legs near your knees. Hinge forward at the hips and slightly bend your knees. Explode upwards while pulling the weight to shoulder-level. Bend your arm and “catch” the weight with bent legs. Stand upright and reset before lowering the weight to the starting position. Perform three repetitions per arm before moving to the next exercise.
• Front Rack Push Press: Begin with the kettlebell at shoulder-level. Bend your legs and sit down slightly before quickly standing up while pressing the weight overhead to full lockout. Lower the bell to shoulder-level and “catch” it with bent legs. Perform three repetitions per arm before repeating the first exercise. Perform a total of three circuits.

One Bell, Endless Results

There’s a reason kettlebells have been used around the entire world for well-over a century. Without needing a fully equipped gym, you can train your entire body for strength, muscle, mobility, and conditioning. Kettlebell training might seem complicated, imposing, or even intimidating. But it’s really not. All it takes is patience, practice, and proper instruction. You just got the last piece, but the first two are up to you.

References

1. Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989

2. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937

Featured Image: Goolia Photography / Shutterstock

For the past two years, Hafthor Björnsson has strayed away from competitive strongman events. While the 2018 World’s Strongest Man (WSM) champ never officially retired, it seemed that the Icelandic athlete was on to a new stage of his athletic life with recent boxing pursuits and a radical physique transformation in mind. All of that appears to have been a temporary phase.

On Oct. 17, 2022, Björnsson posted a video to his YouTube channel announcing his intention to shelve his boxing endeavors and return to strongman at the 2022 Rogue Invitational. At the same time, the icon revealed he plans to break his weight-over-bar World Record at the Austin, TX, contest on October 28-30, 2022.

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The context behind Björnsson’s new goal as a strongman is simple — he let his peers have time to break his weight-over-bar mark, but he seems to have grown tired of waiting. (Note: Björnsson established the current weight-over-bar World Record at the 2019 Arnold Strongman Classic when he threw 56 pounds over a height of 20’2″.)

“I gave it a few years,” Björnsson explained. “I hoped that someone would break it, but no one was able to. “So, I think it’s about time that I break this World Record. And then, who knows? Maybe I have to come back to strongman and break my own deadlift World Record.”

At the same time, it appears Björnsson losing his passion for boxing may have partly been a motivating factor behind a return to a strongman event.

“​​I’m 33 years old now, turning 34 in November,” Björnsson said. “For me, it was just like, should I spend the last few of my years as an athlete doing something I don’t love, or should I just go and focus on my businesses and focus on the things that I love, like lifting weights?”

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The latter part of Björnsson’s clarifying sentiment about his record pursuits is an intriguing prospect.

Should the Icelandic athlete successfully break his weight-over-bar record figure at the 2022 Rogue Invitational, putting his World Record deadlift in front of his mind might be an even more impressive achievement. At the time of this writing, no strongman has ever surpassed Björnsson’s World Record pull of 501 kilograms (1,104.5 pounds) from the 2020 World’s Ultimate Strongman “Feats of Strength” series.

Some in the strongman community believe that 2017 WSM champ Eddie Hall still possesses the “real” mark because his deadlift of 500 kilograms (1,102.3 pounds) from the 2016 World Deadlift Championships (WDC) occurred at a neutral setting. Whereas Björnsson’s happened at his personal gym in Reykjavik, Iceland. Nevertheless, if he eventually travels down this path, Björnsson does own the official record mark and would be the first strongman to deadlift more than 501 kilograms.

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For this now-active strongman legend in Björnsson, staying away from his calling appeared to be too much of an ask over time. Should he break the weight-over-bar World Record and deadlift World Record in relative succession, it might be a blaring signal that the superstar is truly back where he feels he belongs.

Featured image: @thorbjornsson on Instagram

At age 49, with four Mr. Olympia titles (2006-2007, 2009-2010) to his name, Jay Cutler has nothing to prove. He’s one of the greatest bodybuilders of all time, bar none. Yet, after an Oct. 14, 2022, Instagram post from fitness apparel company Schiek Sports Inc. — where Cutler posed and looked ripped next to fitness influencer Lexx Little — speculation arose that the retired athlete was planning a return to the stage.

On Oct. 17, 2022, Cutler addressed the rumors of his potential competitive return as a Masters bodybuilder (ages 45-plus). Amidst his clarification and thoughts for the future, the icon clarified that he has no intention of competing soon. According to Cutler, his new lean physique that lit up the strength sports sphere was about him taking better care of himself.

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Cutler wastes no time shooting down any thought of his competitive return in his video testimonial.

“Well, those pictures are floating on the internet right now from when I was in Venice [CA], and they’re starting to say, ‘Oh, Jay is coming back for the Masters,’” said Cutler. “We need to squash it.”

On Feb. 12, 2022, during an episode of his podcast, Olympia President Jake Wood signaled that, after an absence, the Masters Olympia would potentially return sometime in the year 2023. (Note: At the time of this article’s publication, there has not been an official update on this front.) With that door open, some in the bodybuilding community thought Cutler would intend to walk through it.

Cutler shot down that specific assertion, as well, by saying too much was read into his brush with Little.

“Jake [Wood] is having it [the Masters Olympia], right? … It sounds about right. Jake would do something like that,” Cutler mused. “Drop the picture of me posing with Lexx Little, who’s a pretty popular influencer. So we did a video together. He conned me into going to the posing room.”

Per Cutler, he thought his posing stunt with Little would be of little consequence and appeared to have fun with it more than anything. It seems to have just been an unfortunate oversight.

“You know me; I don’t pose,” Cutler said. “I don’t want to say ‘conned,’ but he [Little] asked me, and I said, ‘You know what, I’ll go in there.’ I didn’t realize it would go so viral. Now it’s floating everywhere.”

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As for why Cutler seems to be committed to polishing up his physique in retirement through his training — he maintained he just wants to look great and be healthy.

“I’m doing this body transformation challenge just to try to look my best,” Cutler explained. “That means being leaner, and I don’t know what my physique is going to look like, to be honest. Like right now, I’m really lean, but I could tighten up a few areas. I want to get a little fuller. I don’t know if that necessarily means bigger on a scale, but that’s kind of the goal.”

Despite that plan, even if he won’t formally compete, Cutler didn’t rule out potential guest-posing cameos.

“I’m not going on a competition stage, but you know what I would like if I felt confident enough; if my body actually came around enough, I would actually consider posing,” Cutler said. ” … I’m still getting a ton of requests to come out and pop into events. So, it could be a possibility.”

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Even if Cutler won’t be competing on any Olympia stage in the near future, it’s clear he’s committed to taking care of his health. For this bodybuilding legend, the grind never stopped — it just shifted in focus.

Featured image: @jaycutler on Instagram

On Oct. 15, 2022, during the 2022 USA Powerlifting (USAPL) Carolina Primetime contest, powerlifter Jen Thompson set an American Record in the 67.5-kilogram weight class when she scored a 148.5-kilogram (327.5-pound) raw bench press. The competition took place in Greenville, SC.

Notably, if Thompson had featured in an international competition with this press, it would’ve exceeded the current International Powerlifting Federation (IPF) World Record of 144 kilograms (317.4 pounds) in the IPF’s 69-kilogram weight class. Thompson also owns that mark, which she achieved during a second-place performance at the 2017 IPF Reykjavík International Games. The athlete performed the press without a lifting belt and wore just wrist wraps to help her notch the feat.

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With her latest official record, Thompson can now boast the top American bench press mark in USAPL’s 60-kilogram, 67.5-kilogram, and 76-kilogram weight classes. Plus, according to Open Powerlifting, while her latest bench press isn’t an official World Record, it surpasses Thompson’s all-time competition best of 145.4 kilograms (320.7 pounds) from the 2022 USAPL Arnold A7 Pro Bench Bash. Thompson competed in the Masters 45-49 division at that contest, which was a bench press-only meet and a part of the overall 2022 Arnold Classic.

Her press aside, Thompson also fared quite well with her other staple numbers, logging respective PRs on her squat, deadlift, and her total. (Note: Based on her recent contest history, Thompson often exclusively focuses on her bench press, frequently competing in bench press-only meets of late.)

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Here’s an overview of the top stats from the athlete’s performance at the 2022 USAPL Carolina Primetime competition:

Jen Thompson (67.5KG) | 2022 USAPL Carolina Primetime Top Stats

• Squat — 160 kilograms (352 pounds) | Personal Competition Best
• Bench Press — 148.5 kilograms (327.5 pounds) | American Record | Personal Competition Best
• Deadlift — 202.5 kilograms (446.5 pounds)
• Total — 511 kilograms (1,126.5 pounds) | Personal Competition Best

Thompson might have left more on the table with her latest record. In the caption of her Instagram post, the athlete wrote that her bench press was “smooth like butter” and that she was “kicking” herself for not attempting a 149.7-kilogram (330-pound) press. That said, Thompson apparently trained differently and “tweaked her programming” in advance of this contest. The eventual results seemed to pay off in spades.

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For many athletes, this sort of accomplishment would be a benchmark for their resume. For Thompson, one of the arguable greatest powerlifters of all time — with a plethora of victories to her name over a two-plus decade career — it’s just the latest example of her unique prowess.

Featured image: jenthompson132 on Instagram