News

Do you know the differences between a powerlifting bar and an Olympic bar? Did you even know there was a difference? Well they may be easy to miss as a novice lifter and they may even be subtle to a veteran, but different they most certainly are. In this article I will explain the contrasts between these two barbell types so that you can make an educated decision when buying your garage gym bar. Powerlifting vs Olympic Lifting – A Brief Explanation Olympic weightlifting (or just weightlifting) consists of just two lifts; the snatch and the clean and jerk. In competition, the goal is to perform the heaviest lift possible; a single, maximum effort lift. The athlete gets three attempts at each of the two lifts and the total of the highest successful lifts determines the overall result. Olympic lifting is more of a test of an athlete`s explosive strength, power and technique rather than raw lifting strength. Powerlifting on the other hand is a pure strength sport. Powerlifting involves three lifts – the squat, bench press, and deadlift. Powerlifting is similar to Olympic weightlifting in the sense that the lifter gets three attempts at each lift. However, powerlifting is more about moving as much weight as absolutely possible. Some powerlifting federations even allow the use of supportive equipment such as a bench shirt or squat suit (they store elastic energy) to help the lifter complete the rep. Olympic Barbells A men`s Olympic barbell is 2.2 meters long (7.2 feet) and weights 20 kilograms; about 44-lbs. The sleeves are 50 mm in diameter, and the shaft is 28 mm in diameter and make up about 1.3 meters of the bar`s total length. The women`s Olympic barbell is slightly shorter at 2.1 meters long (6.9 feet) and weighs 15 kilograms (roughly 33 pounds). The shaft is also slightly thinner at 25 mm thick (.98 inches). Women`s Olympic bars do not have center knurling. Powerlifting Bars A powerlifting barbell differs from an Olympic barbell in that it is more stiff or rigid in order to better accommodate heavier weights, and without the flex found in an Olympic bar. While a powerlifting bar is generally the same dimensions of the Olympic bar, it can also be longer and/or thicker to allow for more weight to be added. Also slightly different are the markings on the bar; or the knurling. The grip marks are closer together on a power bar (32″ apart, vs 36″ on an Oly bar). The grip (hash) marks of a power bar are used to check legal hand positions for the bench press, whereas the hash marks on Olympic bars are really nothing more than reference points. Power bars don`t really require the sleeves to spin so freely like they do on Olympic bars, so they use bushings rather than expensive bearings. While there are always exceptions to the rule, power bars are generally more affordable.

Unlike the vast majority of gym equipment, kettlebells were not originally created to whip you into shape. Their use stems from the old Soviet Union, where they would be used in agriculture to measure quantities of grain and wheat. Nowadays, you've got apps such as MyFitnessPal to help you weigh out your food - so keep the kettlebells in the gym. Here are three reasons why kettlebell training can kick your backside into gear for improved results: 1. Super strength To get stronger at a particular lift, you should just keep performing it, right? That's only half the story. A study published in the International Journal of Kinesiology & Sport Science pitted the standard kettlebell swing against the deadlift, to see which would actually improve deadlift performance more. Researchers picked 31 people who all had a deadlift one rep max below 160kg. The group was split roughly into two. Half the group performed deadlifts at 30-40% of their one rep max. The remaining participants performed heavy kettlebell swings. After four weeks, both groups experienced a 10kg increase in their deadlift one rep max. If all the barbells are being used at your gym, that's no excuse to stop lifting. Pick up a kettlebell and start swinging. 2. Heart health While kettlebells can make you stronger, they also protect your ticker. With heart disease a big killer of British men, any improvement in cardio health and fitness is a good 'un. California State University found just 12 minutes of continuous kettlebell swings, as part of a wider circuit-training programme, decreased blood pressure in a group of guys with previous training experience. If you're strapped for time in the morning before work, or only have a limited lunch for workout time, then this could work for you. It's also a great conditioning finisher to add to the end of your strength-training workouts. 3. More reps, more muscle An offshoot of improved heart health is greater VO2 max. This is a measure of the max amount of oxygen you can use during an exercise. While this may appear to be of a greater benefit to cardio pursuits like running or swimming, it can also work wonders for weightlifting. The greater your VO2 max, the longer you can perform at a high intensity level. This means you'll be able to lift heavier weights for more reps. Let the gains begin!

Strength training is good for your body and your mind, according to a new review of more than 30 previously published studies. The paper, published in the journal JAMA Psychiatry, found that resistance exercise training (RET), such as weightlifting and strength training, is associated with a significant reduction in depressive symptoms. It also, of course, comes with physical benefits, like making bones stronger and preventing chronic conditions. Brett Gordon, the paper`s first author and a postgraduate researcher in the department of physical education and sports sciences at Ireland`s University of Limerick, stops short of calling resistance training a cure for depression, but he says the findings are compelling, especially since it`s accessible, affordable and possible to do at home. And it seems to work as well as the frontline treatments for depression-antidepressants and behavioral therapies-Gordon says in an email to TIME. Because the study was based on past research, however, it wasn`t possible to tell from this paper exactly why that might be the case, or to prove a definitive cause-and-effect relationship. But other research suggests that by increasing blood flow to the brain, exercise can change the structure and function of the brain, create new brain cells and trigger the release of mood-enhancing chemicals like endorphins. Gordon and his colleagues analyzed 33 clinical trials-including nearly 2,000 people in total-that examined the effects of resistance exercise training on symptoms of depression. Across the board, they found that strength training was associated with improvements in depressive symptoms such as low mood, a loss of interest in activities and feelings of worthlessness, regardless of a person`s age, sex, health status, specific exercise routine or improvements in physical strength. [Interestingly, larger improvements were found among adults with depressive symptoms indicative of mild-to-moderate depression compared to adults without such scores, suggesting RET may be particularly effective for those with greater depressive symptoms," Gordon says. Since the researchers saw improvements associated with a wide range of strength-training programs, Gordon says he can`t name a single best exercise regimen for your mental health. (There was, however, some evidence to support the effects of supervised routines shorter than 45 minutes.) He recommends following the guidelines provided by the American College of Sports Medicine: doing strength training at least two days per week by performing eight to 12 repetitions of eight to 10 different strength-building exercises each time. While the current review specifically examined resistance training, plenty of evidence suggests that other forms of physical activity, such as aerobic exercise, cardio and yoga, may also improve depressive symptoms. A secondary analysis included in the JAMA paper also found no significant difference in the effects of RET versus aerobic exercise for alleviating depressive symptoms, Gordon says. Of course, the factors that dictate mental health are complicated. Lifting weights may not be enough to wipe out depressive

Betina Gozo Training With Kettlebell Betina Gozo, Women`s Health`s 2017 Next Fitness Star and author of The Women`s Guide To Strength Training, says she sees people making kettlebell mistakes all the time. [I definitely see it with the holding of the kettlebell. It`s important to keep the wrists stacked properly so that you aren`t adding more stress." And that's a shame, since there are so many great strength moves you can do using this versatile piece of equipment-many of which Gozo features in The Women`s Guide To Strength Training. To help you master the `bell, Gozo points the top five mistakes she sees people make, as well as exactly how to tweak your form to make sure you`re performing each move on point. This is key to getting a better workout (you`ll activate the right muscles and work them harder) and avoiding injury. 1.HOLDING THE KETTLEBELL WRONG Mistake: Learning how to hold the kettlebell properly is the first step in any move, and Gozo says this mistake is very common. Many kettlebell moves involve [racking" the weight, or holding it at your shoulder with one hand, while your elbow is bent. Often she sees people hugging the kettlebell too close to their chest, or holding it too far out from the body. Fix: To correctly rack the weight, stand tall with tight abs, keeping your elbow close to your body, and your forearm in line with your upper arm. The kettlebell should rest against the outside of your forearm. Make sure not to let your wrist drop back. [A lot of women complain about the way the kettlebell sits on the forearm, but you`ll build tolerance to it," says Gozo. 2.PICKING IT UP INCORRECTLY Mistake: Kettlebell swings seem easy enough, but a common issue Gozo sees with this move is that people don`t pick the weight up correctly. The kettlebell is all about momentum, and to start a swing move, you can`t grab it from directly below you, in between your legs-that forces you to thrust from a standing straight-up position to get the weight swinging. Fix: Instead, place the weight about a foot in front of you, then hike it back and thrust it forward. When you`re done, bring it back to the starting position a foot in front of you. This little tweak allows you to drive more power through your hips, to get more out of the exercise. (For more great tips like this, check out The Women`s Guide To Strength Training.) 3.SWINGING THE KETTLEBELL TOO AGGRESSIVELY Mistake: Another issue with kettlebell swings is how low many people take the weight. It might seem like a good idea to have a bigger range of motion when you`re performing this exercise, but it`s actually best to control the movement. Gozo says she see people swinging the kettelbell so far back between their legs that their wrists are touching the lower part of their thighs, which means they`re likely rounding their backs and leaning too far into the move. Fix: It`s important to only hinge at the hips and keep the back straight. The wrists should only touch the upper part of your thighs, then you should drive the weight up and forward by thrusting your hips. 4.LEANING BACK TOO FAR Mistake: Alternately, some people lean too far back when they do kettlebell swings, which can also hurt the back muscles and spine. If, on the upswing, you`re leaning back past a regular standing position, that means you`re probably not using your core and glutes to stabilize your body and control the swing. Fix: Instead of bending at the top, suck in your abs and flex your glutes (like you would in plank position) to hold your body steady and protect your back. 5.TILTING YOUR SHOULDERS Mistake: When it comes to single-arm kettlebell swings, Gozo says she often sees people letting their weighted shoulder tilt too far forward. Fix: Ideally, even though only one arm has a weight, the shoulders should stay parallel throughout the swing. If you need to, move the opposite arm with the arm holding the weight to make sure your back doesn`t round, and your shoulders stay in line and face forward.

If you've eyed a cast-iron kettlebell at your gym and couldn't imagine a use for it beyond doorstop, keep reading. First things first: The kettlebell is that ball-shaped weight with a U-shaped handle. [That design means the center of gravity isn`t in the middle of the handle, like a dumbbell, but is constantly shifting depending on what movements you`re performing," explains Melody Scharff, a NASM-certified personal trainer in New York City. [This makes kettlebell training more difficult than dumbbell training." More difficult-but also more effective as a total-body training tool. [Because the center of gravity is constantly shifting, you`re building extra stability in your body-especially in the core and shoulders," she says. [Lifts such as the kettlebell swing and clean have a lower-body focus, while lifts like presses and snatches really work your shoulders." A kettlebell exercise, though, is only as good as the form you do it with. [Most kettlebell movements are ballistic, meaning they move under the force of gravity, so you want to move with confidence," says Scharff. [Make sure to finish most lifts in a tall stance, but never lean backward or push your pelvis forward." You can`t just grab any old kettlebell, either. First of all, there`s no [right" weight to use-the average weight depends on the person, says Scharff. [I would look at kettlebells as three weight groups: light, moderate, and heavy." Then, think about the move you`re doing. [Different lifts require different weights," says Scharff. [A lot of double-arm lifts are actually leg driven so people can go heavier than they may first realize. Whatever the move, start with a modest weight and work your way up." The best part about kettlebell workouts is the fact that you can combine a bunch for a solid, total-body routine, or you can hone in on a specific area. [For a full-body circuit, choose enough movements to hit all your major muscle groups and perform three rounds of those," says Scharff. [Or, just pick two to three moves that target a specific body part and do three rounds of those within your regular workout." Mix and match from the kettlebell exercises below! 1. KETTLEBELL SWING How to do it: Grab a moderate-weight kettlebell with both hands and stand with your feet wider than hip-width apart. Push your hips back, bending your knees slightly to bring the weight between your legs. Squeeze your glutes and thrust your hips forward to swing the weight to shoulder height, keeping your arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs. That's one rep. Recommended sets/reps: [I like to perform a pyramid of kettlebell swings. Start with 20 reps at a lighter weight, 15 at a moderate weight, and finish with 10 at a heavier weight," says Scharff. What it works: [This is a full-body move, especially targeting the glutes and hamstrings," since your power comes from your lower body, says Scharff. 2. SINGLE-ARM KETTLEBELL SWING How to do it: Grab a moderate-weight kettlebell with one hand and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor, moving the weight between your legs. Thrust your hips forward, straighten your knees, and swing the kettlebell up to chest level, arm straight. Squat back down, swinging the weight between your legs. That's one rep. Recommended sets/reps: Perform three sets of eight to 12 reps on each side. What it works: Just like the regular swing, this will target your whole body, especially your glutes and hamstrings. But [using just one arm will engage the lats of the working side," says Scharff. 3. KETTLEBELL DEADLIFT CLEAN How to do it: Stand with feet hip-width apart, a moderate-weight kettlebell on the floor between your feet. Squat down, keeping you back flat, and grab the kettlebell handle with one hand, your thumb pointing behind you. Quickly press through your heels to stand, and let the power from your explosive stand-up motion power the bell from the floor to your chest. The kettlebell should corkscrew around your wrist, landing in the center of the chest. Lower back to the ground and repeat. Recommended sets/reps: Perform three sets of eight to 12 reps on each side. What it works: [This move challenges your glutes, lats, and core," says Scharff-your glutes are your power source, and the unilateral motion makes your lats and core work hard to stabilize. 4. KETTLEBELL SUMO DEADLIFT How to do it: Stand with your feet shoulder-width apart, toes turned out about 45 degrees. Squat down and grab the handle of a heavy kettlebell with an overhand grip. Push through your heels firmly into the floor, and stand up, keeping your arms extended. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps. What it works: Your glutes, core, and back. [Sumo deadlifts really work your glutes and your adductors as you focus on squeezing your legs together without actually bringing your feet any closer," says Scharff. [And your core and back engage to keep the kettlebell moving vertically and to keep your upper body in proper alignment." 5. ROMANIAN DEADLIFT WITH KETTLEBELL How to do it: Start standing with feet hip-width apart, a heavy kettlebell on the floor right in between the arches of your feet. Grab the kettlebell with both hands, chest proud and shoulders higher than your hips. Squeeze your glutes to stand up, bringing the kettlebell along with you. Slowly lower back to start. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps. What it works: Your hamstrings, glutes, and back. [This deadlift challenges the hamstrings more than a sumo deadlift because your toes are pointing straight ahead and your legs are much more elongated than they would be for a sumo deadlift," says Scharff. [You`ll feel your hamstrings stretch as you lower the bell, and your hamstrings and glutes contract to return to standing." 6. FIGURE 8 How to do it: Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold a moderate-weight kettlebell behind your left leg with one arm on each side of your leg . Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps on each side. What it works: [This is a hip- and lower-body dominant movement," says Scharff. [It should feel similar to a swing, working your hips, core, biceps, and lats." 7. HALO How to do it: Start in a standing position, feet hip-width apart. Raise the kettlebell so that it's in front of your chest and your arms are extended with your elbows bent. Keeping both elbows bent, and the rest of your body still, slowly circle the kettlebell around your head to your right. That's one rep. Recommended sets/reps: Perform three sets of eight to 12 reps in each direction. What it works: By isolating the rest of your body`s movement, this move zeroes in on your triceps and shoulders. 8. SIDE PRESS How to do it: Kneel on your left knee and hold a light kettlebell in your right hand. Press the kettlebell overhead while simultaneously leaning to the side, bringing your whole left palm to the floor. Return to start. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps. What it works: Pressing the kettlebell overhead while you`re in motion challenges your shoulder stability, while that sideways lean fires up your obliques. 9. WINDMILL How to do it: Grab a light kettlebell with your left hand and stand with your feet more than hip-width apart, toes pointed to the left front corner of your workspace. Bring the weight next to your left shoulder, then press it overhead. Rotate your chest to the left and look up at the kettlebell as you try to touch your right foot with your right hand, pushing your hips back to the right corner of the room. Pause, then return to start, keeping your left arm extended. Recommended sets/reps: Perform three sets of eight to 12 reps on each side. What it works: Your shoulder stability, obliques, hamstrings, and more. [A windmill takes much more range of motion in the core, hips and hamstrings than most other kettlebell skills," says Scharff. "You`re pushing hips back while bringing your upper body forward and to the side, so you`re working in all directions." 10. KETTLEBELL THRUSTER How to do it: Hold the handles of a moderate-weight kettlebell in the goblet position (in both hands, at your chest, elbows pointing straight down). Take a deep squat, then explosively stand up and immediately press the kettlebell overhead. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps. What it works: Like any squat, this engages your glutes as a power source; pressing the weight overhead engages your shoulders. [This should be performed in one swift movement rather than standing first and pressing second," says Scharff. 11. BENT-OVER ROW WITH KETTLEBELL How to do it: Place your right forearm on your right quad and step your left foot back so you can find a comfortable flat back position with the majority of your weight in your front foot. Holding a light kettlebell in your left hand, keep your shoulders level, and squeeze your left shoulder blade, pulling the left elbow up. The elbow should brush past your ribcage before lowering back down. That`s one rep. Recommended sets/reps: Perform three sets of eight to 12 reps. What it works: [The row targets your lats and backs," says Scharff-and it`s a strength movement, not a momentum movement, so don`t crank the kettlebell up. 12. DEFICIT PUSHUP How to do it: Get in a plank position with each hands on the handle of a kettlebell (these can be performed with either one side elevated or both). Bend your elbows, and lower your body down, until your chest is lower than your hands. Push back up. That`s one rep.

This exercise could help you live longer – and there's not a treadmill in sight There's something to be said for that rush of endorphins we feel after a good gym session or fitness class, it feels pretty amazing. But there could be an exercise you're missing out on that's actually the key to living longer – and it's much easier than a spin class. New research suggests that weight training might help to increase your life expectancy. According to research by the University of Michigan, having strong muscles has a direct effect on how long you live – and that it's your hand strength that's most important. The researchers found that hand grip strength declines as we age, and it's your hands that are important for being able to live independently as we get older, from dressing ourselves to cooking to making a cup of tea. However, it's not a measure that's regularly tested in routine examinations but can be an indication of the person's overall strength. Plus, it's relatively easy to measure – the patient squeezes a dynamometer which measures their strength in kilograms. "Having hand grip strength be an integral part of routine care would allow for earlier interventions, which could lead to increased longevity and independence for individuals," said Dr Kate Duchowny, lead author of the study. "Maintaining muscle strength throughout life – especially in later life – is extremely important for longevity and ageing independently." READ: The Body Coach shares his health and fitness tips If you want to work on your strength training at home, it's pretty straight forward. All you need is a set of dumbbells, kettlebells(both standard kettlebells and adjustable kettlebells are ok ) or barbells. And you can do some lifting in your living room – look for online tutorials for strength training routines for beginners that incorporates exercises like deadlifts, bicep curls and side lunges with dumbbells. Start off light and build your way up and if in doubt, seek the advice of a professional before you get started. Annabelle Breakenridge, head trainer of big gym, added: "Lifting weights strengthens the density of our bones over time; making us less likely to suffer breaks or fractures as we age. It increases our muscle mass, which tends to decline naturally as we age and the benefits go far beyond just building more lean muscle, it allows us to protect our joints, maintaining better mobility, flexibility and balance in our everyday life."