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7 Part Mark Sandor Workout Series: Skull Crusher Gauntlet Sets for Horseshoe Triceps

mark sandor skull crusher tutorial for horseshoe triceps

Sandor teaches you how to up the intensity of skull crushers to increase tricep hypertrophy. 

Are you up to date with our 7-Part exclusive Mutant Mark Sandor series? Then, get ready to sculpt your dream body with loads of tips and killer exercises from the Mutant Athlete! Check out his secrets for getting beastly biceps and a V-taper for elite bodybuilding aesthetics. Now it’s time for Mark Sandor’s input on the skull crusher! This movement has other variations and alternatives, including bodyweight skullcrushers and EZ bar tricep extensions, which we’ll cover in this article. 

For this part of our series, Sandor talks about how you can build a bulging horseshoe tricep using skull crusher gauntlet sets. Working on your triceps helps to strengthen your upper body and makes daily pull and push activities easier. In addition, research shows that doing workouts that target your triceps can increase your bench pressing strength since your triceps are targeted as a secondary muscle during presses (1).

Skull crushers sound intimidating, unlike burpees, which don’t sound as bad as they are. But don’t worry; they only get their name from what would happen if you don’t perform them properly – which we’ll review in this post; thanks to Sandor! Nevertheless, skull crushers are an effective way to add mass to your triceps.

We’re learning a lot from this Mutant full-body workout series, and we’re excited to share this Mark Sandor’s ultimate skull crusher tutorial. Here’s what you need to know about skull crushers, how to do them correctly, and some variations of this movement. We also include tips on doing gauntlet sets of skull crushers from Mark Sandor.

Mark Sandor Skull Crusher Gauntlet Set

@mutantnation Say hello to your best tricep day ever! Try this insane finisher 💪 #Tricepsworkout #TrainingTips #GymWorkout #GymTok ♬ original sound – MUTANT Nation – Supplements ☣️

Mark Sandor’s skull crusher gauntlet set is a great way to train for muscle hypertrophy. It’s the perfect way to end a tricep workout to work your posterior arm muscles to fatigue. It involves doing a drop set, every single set, until failure for three sets. Use this routine to get the much-coveted tricep horseshoe look. Mark Sandor says:

“If you guys want massive arms, you have to do this tricep finisher.”

You can do this routine if you need to break from a plateau. Below is a step by step by step guide.

  1. Line up three sets of dumbbells before your bench in declining order of 10lbs starting from the heaviest.
  2. Pick up the first set of dumbbells, lie back, and bring them to a position above your collarbone. Mark Sandor uses an incline bench for this routine.
  3. Keep your shoulders stable, and then slowly bend the dumbbells past your head. The Mutant athlete reminds you to keep your elbows up for the proper form
  4. Return the dumbbells to the initial overhead position by straightening your elbows to complete the rep. Ensure that your humerus bone is fixed.
  5. Do quick reps to failure and immediately go to the next set of dumbbells and repeat the above. Do this ‘till you get to the last set of dumbbells.

Sandor stated:

“So we’re gonna do that for a total of three sets. That is gonna pump a lot of blood into your triceps, absolutely blowing them up.”

How to Do Mark Sandor’s Skull Crusher to Get That Horseshoe Tricep

Skull crushers are also called lying tricep extensions because you lie on your back to do this exercise. In addition, they work on your triceps because you need your triceps to extend your elbow and do overhead throwing movements (2)

Doing this exercise has some risks, like the dumbbell falling on your head, hence the skull crusher. So ensure you always use proper form and start with a weight you can handle effectively before increasing it as you get better. Below is a step-by-step guide on how to do skull crushers with proper form.

  1. Sit on your exercise bench with the dumbbells in both hands. 
  2. Lie back and bring the dumbbells up to a position above your collarbone.
  3. Bend your elbows until the weight passes your head, and your elbows point up. Ensure that your shoulders are stable the whole time.
  4. Hold this position for about two seconds, and then straighten your elbows to bring the dumbbells back into the initial overhead position and end the rep. Ensure that your humerus bone is fixed throughout this movement.
  5. Repeat for the desired number of reps.

Mistakes to Avoid When Doing Mark Sandor’s Skull Crusher

bodyweight skull crushers

The first skull crusher error to avoid is using a loose grip. It might be the most important, too, because we don’t want the dumbbells slipping from your hands and making the name of this routine come true. So ensure that your grip is firm throughout the exercise.

You should also avoid lowering the weight towards your face when doing this routine. Instead, take it behind your head as you bend your elbows to get a full range of motion. When raising them back, be wary not to hit your head on the way up. 

Variations of the Skull Crusher

There are many ways to do the lying triceps extension exercise. Below are some variations that you could use to switch up your workout and make things more interesting.

Bodyweight Skullcrushers

Bodyweight skullcrushers might be a better fit if your joints are aching from doing the regular skull crusher. This exercise isolates and works the triceps and is done with a Smith machine or a barbell in a squat rack. In this exercise, you stand back and let your skull meet the bar by creasing your elbows at 90 degrees. 

Barbell Skull Crushers

Besides bodyweight skullcrushers, some people may find it easier to do their skull crushers with barbells instead of dumbbells. You could switch this up and do an EZ bar tricep extension with a modified barbell version. Please note that both the curl bar and the straight bar could put more strain on your wrists

Final Word

In conclusion, adding skull crushers to your workout routine effectively builds tricep muscles and helps you achieve bodybuilding goals. They’re typically done with dumbbells or barbells, and you can either lie flat on a bench, or do this workout at an incline. In addition, skull crushers come with many variations that you can use to switch up your workout, such as bodyweight skullcrushers.

Mark Sandor’s skull crusher gauntlet set takes this workout to the next level, pushing the triceps to failure and maximizing blood flow for increased muscle hypertrophy. Make sure to give your triceps the attention they deserve with this challenging exercise.

Follow us on Instagram, Facebook, and Twitter to stay tuned for more Mark Sandor Mutant exercise guides! 

References 

  1. Stronska, K., Golas, A., Wilk, M., Zajac, A., Maszczyk, A., & Stastny, P. (2022). The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns. Sports biomechanics, 21(10), 1262–1276. https://doi.org/10.1080/14763141.2020.1752790
  2. Seroyer, S. T., Nho, S. J., Bach, B. R., Bush-Joseph, C. A., Nicholson, G. P., & Romeo, A. A. (2010). The kinetic chain in overhand pitching: its potential role for performance enhancement and injury prevention. Sports health, 2(2), 135–146. https://doi.org/10.1177/1941738110362656

Vegan Bodybuilder On Plant-Based Diet Claims Eating Meat Doesn’t Make You “Manly”

Vegan

Vegan bodybuilder Paul Kerton believes that a person can get “big and strong” on a plant-based diet.

The concept of a protein-filled diet in bodybuilding has been around since the beginning of the sport. As time has gone on, different athletes have taken on different methods to adding strength and size. Now, the concept of a plant-based diet has become popular in vegan bodybuilding around the world. Paul Kerton recently spoke in favor of this method and claims eating meat doesn’t make you “manly.”

Kerton, an English bodybuilder, is a fitness professional that used to follow a protein-packed diet with u to 500 grams per day. At 49 years old, Kerton touched on his health during an interview with Daily Mail after a decade of following a vegan diet.

“People say meat makes you manly. I don’t think it does. We did have to eat animals to survive. Now we don’t.”

There are many avenues to build strength nowadays and Kerton believes that the absence of meat is now possible with these alternatives.

Bodybuilding
Paul Kerton Instagram

Paul Kerton Feels His Best After 10 Years Vegan

Paul Kerton enjoyed a life of fitness and it began at a young age. He was involved in bodybuilding and ate plenty of meat in order to keep up his physique. Kerton admitted to  enjoying 500 grams of animal protein each day before switching to a plant-based diet when he met his partner, Gemma.

Now, Kerton is able to get his protein from different sources like wholegrain, veggies, nuts, and seeds.

“I feel so energized. My eyesight is twice as strong. I have a new lease of life. It was the best decision of my life.”

Kerton continues his passion for fitness and bodybuilding despite the new diet plan. He continues to lift weights for an hour a day and feels as good as he did in his 30s. The adjustment took time but Kerton eventually found foods that he enjoys eating each day.

“In the first year of being vegan, I ate 500 new foods. I’ve really expanded my palette like crazy.”

Paul Kerton explained that his old diet used to consist of the likes of egg whites and oatmeal during breakfast. Over the course of the day, he would make sure to get in multiple meals of chicken breast, white pasta, and broccoli. This is a typical day of eating for many bodybuilders but Kerton went in a different direction.

Kerton now focuses on eating berries, flax meal, dates, and porridge for breakfast. During lunch, he will eat a meal that looks like this — chickpea curry, rice, and nuts on the side. After the adjustment period, Kerton can enjoy his food and is happy with the way he feels. While there is no exact science on a “cheat code” for weight loss, Kerton believes that being vegan is as close as it gets.

“I didn’t to be the cause of my own death. It’s a cheat code for fat loss.”

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

What Is The Steinborn Squat & Is It Worth It?

history of the squat

This squat may look comical but it is no joke once under so much weight.

If you watch a video of the Steinborn Squat, you would think we were joking. We always preach about leg routine form and how taking care of ourselves physically is vital for keeping us in the gym and keeping that mindset intact.

Watching someone perform the Steinborn squat with 405 lbs. is like holding your breathe under water, as you question what could possibly be going through their head. The way the body contorts, the strange, sudden movement of the bar as it falls onto the shoulder blades, and the massive load taken as you perform the squat portion all make you think this lift is crazy. But people still do it.

A bit of a circus type lift, the Steinborn squat comes from a lifter Henry Steinborn, who is by all accounts, a real pioneer in the lifting world. As someone putting up huge numbers and breaking PRs at the time, Steinborn held a respected streak of feats and was a specimen for human strength at that time. This squat may be one to scoff at first glance but is no laughing matter once under such weight.

Let’s take a look at the Steinborn Squat and see what this lift is all about. From what it is, to muscles worked, the benefits, and how to perform it, we’ll explore if this lift is something to even try. Do the benefits outweigh the cons and just how vital is this lift for us to see growth. It’s all below, so let’s get into it.

What Is The Steinborn Squat?

The Steinborn squat is a challenging and unorthodox lift which sees the athlete lift the bar to the point it is parallel to the ground, then slowly roll it on their back as they perform a free standing squat. While it may look as though it is an injury waiting to happen, when done properly, it is an example of the human potential and the resilient nature serious lifters have so technique is key (1).

One to impress anyone in the gym, it may not be the best exercise for you to perform. It’s almost like a game of chance with your lower back and our guess is that your back wants no part in it. Yet still, for those who do partake in the Steinborn squat, when done properly, it can be a cool lift to try.

Muscles Worked

For the most part, this exercise is a lower body builder working your quads, hamstrings, glutes, and adductors. Given this has a massive squat component to the lift, it makes sense this lift would challenge your lower body in a great way. Aside from your lower body, this lift can give your back some work, as well as your obliques and delts.

Steinborn Squat

Benefits Of The Steinborn Squat

This exercise will still see great benefits, it is important however to consider this lift needs proper form and the utmost care for your body before you undergo such a grueling lift. Benefits for this lift include:

  • Increased strength: This lift will definitely build strength and size as a seriously effective movement in your workout routine. It will work for both functional strength, as well as more sport specific, but either way, you get that great benefit (2).
  • Importance of form: To often do we take form for granted and this lift won’t allow for any nonsense. By performing this lift, we learn the true value of technique and just how important it is to really give your full attention to it.
  • Challenge stability: With this lift being performed outside a squat rack, it will really test your ability to stay balanced, especially under such a large load (3). Starting with the squat portion already at the bottom requires you to find stability under such weight, thus challenging your abs and core strength as well.
  • Mental test: As mentioned earlier, this lift tests the human limits and ability to get work done. If you can properly perform this lift, your confidence will surely increase ten-fold, which is exactly what you want and need.

How To Perform It

Here are the steps for performing the Steinborn squat:

  • Set your bar up with the desired amount of weight. Squat down on one end of the barbell as if you were going to deadlift it.
  • As you lift the bar up, it will be perpendicular to the ground. Start to set your grip on the bar while keeping your body engaged, preparing to take on such a load.
  • Once your grip is set, start to get the bar into a squat position, slowly beginning to rest it on your back and rotating to the center once the bar is comfortably on your back.
  • Once in that deep squat, find your balance, engage your core, and perform a squat.
  • Once done, you can either reverse that movement back to get the bar on the ground, or you can simply place it in the rack.

Important Note: When performing this exercise, it is vital to elevate the bar using a block or two pads. This alters the depth of your bend so you are not doing a hard right or left bend and that the weight stays stable on your back.

squat

Is It Worth Doing?

For those with vulnerable or more sensitive backs, this lift is not recommended. For those with poor form as well, this lift is probably not for you. The amount of load put on your body is immense and if not done properly, it can lead to some real issues down the line. If you do try this lift, it is a great test of the human capacity for mental will and resilience and who knows, you may end up really liking it.

Wrap Up

The Steinborn squat is definitely not one of those conventional lifts but what it can do is more than you may think. While it will build strength and enhance stability, it is more so a test of the human will to lift massive weight. Starting back with Steinborn himself, this lift is one for all to envy and not one to be taken lightly. If you’re willing to try, give the Steinborn squat a go and see what it can do for you.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Envato

References

  1. Comfort, Paul; Kasim, Peter (2007). “Optimizing Squat Technique”. (source)
  2. Gullett, Jonathan C.; Tillman, Mark D.; Gutierrez, Gregory M.; Chow, John W. (2009). “A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals”. (source)
  3. Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)

Reach New Levels With The 5×5 Training Routine

workout

Looking to switch things up? This popular 5×5 workout is the ultimate answer.

Okay, so you’ve been hitting the gym for a while; six months or maybe a few years. Suddenly things are starting to feel repetitive. Sure you love the release, the intensity, the way your body is transforming – but the routine is just getting stagnant.That’s where the 5×5 training routine comes in.

The 5×5 training is one of the most popular bodybuilding workouts in the business and for good reason. Ever since it was popularized by Arnold Schwarzenegger by writing about it in his book, The New Encyclopedia of Modern Bodybuilding, the world has gone nuts for 5×5 training.

But what makes it so different? Let’s take a look and break it down so you can start reaping the benefits of the 5×5 method.

A quick word of caution though; this is a workout routine for experienced trainers only. You should have a solid foundation of base training before starting something like this. Between the high intensity and the high volume required of the workout – you can run the risk of overtraining or injuring yourself. Just keep that in mind.

Now onto the breakdown:

What is the 5×5?

So what makes the 5×5 so different from your usual routine? To start, you aren’t lifting to failure. The goal is actually very simple: you perform five sets of five reps for every exercise in your workout. The workout should consist of full body free-weight exercises. The ultimate goal to this routine is to add weight and continue to push up the amount of weight as you progress.

You want the amount of weight to really challenge and test your limits. Traditionally the first two sets at a lower amount and then the last three on the higher end – WITHOUT hitting the point of failure. It is very important to hit all five sets and reps or the program will not be successful. It’s a delicate balance that will take some prep and testing at first – but the results will be mind blowing.

healthy cereal

How to Get Started

During the first week or so you should be feeling out exactly how much weight your body can handle. This might mean you will have to start off on the cautious side. If you hit all 5 sets too easily then you know to up the weight next time.

Once you find that perfect balance for the weight – lift at this amount for the first two weeks. At that point, try bumping up the weight about 10 lbs. You should be able to complete all 5 sets with the added weight at this point. If not, jump down 5 lbs until you can move up in weight again.

You should only be performing this workout three times a week (usually Mon, Wed, Fri) so you can have a full day of rest in between to properly recover. You should also be aiming to do three exercises per workout (usually compound exercises like squats, bench press, overhead press, barbell rows, and deadlifts). But if you want, you can add supplement workouts with fewer sets to really focus in on a certain muscle area.

A quick note about rest times: you normally want to have your rest between sets at about 1.5 to 3 minutes – depending how much you are struggling to complete the 5 sets. It’s very important to get the right amount of rest so you can complete them in full.

Getting stronger/Sample Workout

Now that you’ve gotten into the groove you should start to notice an incredible increase in strength and muscle gains. Remember to constantly increase the weight every week that you perform the full five sets successfully. This way you will continue to increase your max reps and constantly challenge yourself.

If you get to a point where you start missing a rep, don’t worry; just keep at the same weight for the next week’s workout until you can successfully complete the whole thing. Soon you’ll find yourself hitting new levels so consistently that you’d wonder why you hadn’t used this method before.

To give you a full picture of exactly what this workout will look like – here’s a sample workout so you can really wrap your brain (and muscles) around it:

Monday

  • Flat Bench Press – 5×5
  • Bent-Over Barbell Rows – 5×5
  • Standing Military Press – 5×5

Wednesday

  • Deadlifts – 5×5
  • Weighted Chin-Ups – 5×5
  • Barbell Squats – 5×5

Friday

  • Standing Military Press – 5×5
  • Dumbbell Rows – 5×5
  • Incline Dumbbell Bench Press – 5×5

Thinking about using the 5×5 method? Or have you already joined the many ranks in using this popular workout? Let us know in the comments below and make sure to hit us up on our Facebook and Twitter pages too!

Roelly Winklaar Hints At Comeback, Discusses Recent Injuries: “I Don’t Want To Retire”

Retirement
Roelly Winklaar Instagram

Roelly Winklaar was asked point blank about retirement and had some interesting comments.

Roelly Winklaar is not yet retired but has not competed in almost two years. During a recent interview, the bodybuilder was asked about his status on stage and retirement. Winklaar expressed that he did not want to retire but also discussed his injuries and potential at a comeback.

Winklaar was one of the biggest mass monsters during his peak on stage. He competed at the Olympia 10 times over the course of his career but was never able to grab the elusive Sandow Trophy. In 2018, Winklaar put on his best show and finished third to the late Shawn Rhoden and Phil Heath. In 2021, Winklaar stepped on stage for the last time during the 2021 Romania Muscle Fest Pro.

During his extended break, Winklaar has suffered different injuries that have kept him off stage. This includes a five-hour rotator cuff surgery on his left shoulder that put his bodybuilding career in jeopardy.

Winklaar joined The Menace Podcast for an interview and was able to give an update about his current situation.

Roelly Winklaar Arnold Classic 2020

Roelly Winklaar: “I Don’t Want To Retire”

During the conversation with Dennis James, Roelly Winklaar was asked about whether he was officially retired or not. He was able to break down his answer and even hinted at a potential comeback.

“I can’t answer that no, [officially retired] I don’t want to retire. I don’t want to retire but the injuries that I have I think I can do better to be my best back on stage.”

During his career, Roelly Winklaar became known for his extreme workouts in the gym. He reached 305 pounds at his peak and believes that his best look came during the 2018 Arnold Classic Australia.

At the same time, Winklaar believes that these heavy lifts were part of the reason for his shoulder injuries. Of course, this has hindered his progress in the gym.

“I don’t know how to call it in English, rotator cuff, it’s done. It’s too much, third-grade. I tried food, I tried. No, it’s only from the gym from all the years of heavy training. Yeah, that was in 2020 when I did it. I started training back again. And exactly all my last shows, 2021, I didn’t want to eat well. I don’t exactly know, that’s why I placed bad.”

James continued to speak on the reputation that Winklaar built on stage. At this point, he does not have anything else to prove and was not able to retire officially to this point. It has been injuries that has halted his career rather than his own decisions. When the time comes, he would like to go out under his own powers.

“I’ve never had a chance to do that. I never thought that I would have ended it like this.”

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

How Theresa Ivancik Overcame Eating Disorder To Become IFBB Bodybuilding Champion

Bodybuilder
Images via Theresa Ivancik Instagram

Theresa Ivancik suffered from bulimia at a young age but has overcome it and become a champion.

Theresa Ivancik has overcome many obstacles to get to where she is as a women’s bodybuilder. After battling bulimia at a young age and weighing around 110 pounds, Ivancik was able to overcome it all and accomplish her goal of becoming a champion bodybuilder in the IFBB.

Ivancik has been open about her journey to becoming a fitness pro and champion bodybuilder. She has started her own website and currently owns Harlan’s Elite Fitness in Pennsylvania.

“It was a tough time in my life, but I knew that if I didn’t take control and do something positive with my time, I’d never forgive myself.”

Ivancik was able to overcome the eating disorder and put her focus in becoming a bodybuilder. She admitted to working out six days a week and made sure to prioritize meals.

“In addition to training six days a week, I focused on gaining weight, eating more cards and proteins. I gained 59 pounds, taking my weight from 120 to 180 pounds.”

Theresa Ivancik Instagram

Theresa Ivancik’s Journey To The Top

At a young age, Theresa Ivancik suffered from bulimia and was a huge cardio freak when training. In 2001, Ivancik was inspired by an Oxygen Fitness Magazine and began setting health and fitness goals for herself. Under the guidance of Jeff Harlan, Ivancik found it difficult to eat more food and cut down on cardio.

Ivancik shared her thoughts on her website:

“With me being a cardio freak and suffering from bulimia, I thought he was crazy. So, I left, and didn’t continue consulting with him as I decided to do things on my own.”

Fast forward to 2007, Theresa Ivancik placed at her first bodybuilding show but was not satisfied with how she looked. She consulted with Harlan once again and the rest is history.

Ivancik set goals for herself that included owing a gym, becoming an IFBB professional, and becoming a personal trainer. With the help of Jeff Harlan, who is now her fiancé, Ivancik has accomplished these goals and is continuing to improve on stage.

“I got a personal training job with him after he helped me with my certification, which then led to us owning our own gym…My next journey begins here, now with a new goal — to be the best in the world one day.”

In 2017, Ivancik made her professional debut. Just two years later, she won her first title, and was also crowned best poser, during the Lenda Murray Pro. The very next year, Ivancik won the 2022 Chicago Pro and earned her first trip to the Olympia, where she finished 14th.

Bodybuilding
Theresa Ivancik Instagram

Last season, Ivancik continued to improve. She earned a trip to her second Olympia by winning the 2022 Indy Pro. At the biggest show of the year, Ivancik was part of the third callout and finished seventh. She continues to climb up the rankings and will work to one day become Ms. Olympia.

“There are always new challenge to overcome and new goals to achieve. That’s what keeps me motivated and hungry for more…Every day is a new opportunity to push yourself and see what you’re capable of.”

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

2023 Korea AGP Pro Bodybuilding Results

Andrei Kozhokar wins the 2023 Korea AGP Pro!

The 2023 Korea AGP Pro took place on Saturday in Gyeonggi, Korea. This Classic Physique show gave competitors a chance to qualify for the 2023 Olympia at the end of the year. The qualification system has changed and the points system is no more. Competitors will now have to win a show in order to qualify.

The Korea AGP Pro was an event focused on Classic Physique bodybuilding. This is a growing division around the world and many believe that it is the most important on stage. Andrei Kozhokar was able to claim victory and punch his ticket to the 2023 Olympia.

The full results from the show have been announced. Below, check out the breakdown of the Korea AGP Pro along with an official score card.

2023 Korea AGP Pro Breakdown

Classic Physique

  • First Place – Andrei Kozhokar
  • Second Place – Kai Liu
  • Third Place – Denis Romanov
  • Fourth Place – Terrence Teo Kok Hua
  • Fifth Place – Jun Young Yoon
  • Sixth Place – In Seong You
  • Seventh Place – Yunchao Zhou
  • Eighth Place – Kai Bin Jeng

2023 Korea AGP Pro Official Score Card

Scorecard

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

2023 St. Louis Pro Bodybuilding Results

Benquil Marigny, Pamela Canfield victorious during the 2023 St. Louis Pro!

The 2023 1st Phorm St. Louis Pro took place on Saturday, May 6th 2023 in St. Louis, Missouri, with the Men’s and Women’s Physique divisions on display. Competitors gathered to St. Louis hoping to qualify for the 2023 Olympia. The qualification system has changed this year. Athletes will now have to win a show in order to qualify after the points system was taken away.

Benquil Marigny will return to the 2023 Olympia after qualifying for the 2022 competition. Last season, he earned three victories and five finishes in the top five. He was victorious during the Charlotte Pro, Optimum Classic Pro, and Palmetto Classic Pro.

Pamela Canfield continues to take the next step since earning her Pro Card in 2020. Last season, she earned two runner-up finishes during the Lenda Murray Savannah Pro and Texas Pro. Now, she has punched her ticket to the biggest competition of the year and will get a chance to compete against the best.

The full results from the 2023 1st Phorm St. Louis Pro have been announced. Below, check out the full breakdown from the show, along with an official score card.

2023 St. Louis Pro: All Division Winners

  • Men’s Physique: Benquil Marigny
  • Women’s Physique: Pamela Canfield

2023 St. Louis Pro Breakdown

Men’s Physique

  • First Place – Benquil Marigny
  • Second Place – Anthony Gilkes
  • Third Place – Puwanay Putoya
  • Fourth Place – Quincey Whittington
  • Fifth Place – Dustin Alvis
  • Sixth Place – Brett Mario Jackson
  • Seventh Place – Andres Ramos
  • Eighth Place – Roberto Lima
  • Ninth Place – Jamal Everette
  • Tenth Place – Damar Turner

Women’s Physique

  • First Place – Pamela Canfield
  • Second Place – Emiljia Martic
  • Third Place – Daniely Castilho
  • Fourth Place – Donna Williams
  • Fifth Place – Nadia Henriquez
  • Sixth Place – Elena Aviles Romero
  • Seventh Place – Marianna Von Gierke
  • Eighth Place – Marika Jones
  • Ninth Place – Jessica Belt
  • Tenth Place – Stacey A. Lewis

2023 1st Phorm St. Louis Pro Official Score Cards

Women's Physique Men's Physique

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Rafael Brandao Recovering After Being Hospitalized With Dengue Fever

Dengue

Rafael Brandao will spend a couple days in the hospital with the condition.

Rafael Brandao has been recovering after being hospitalized with Dengue fever, a viral infection that spreads from mosquitoes to humans. Brandao was unaware that he was suffering from Dengue initially but began experiencing symptoms, such as severe abdominal pain.

Dengue can transmit to humans if they are bit by a mosquito that is infected with the disease. It is typically found in tropical and sub-tropical climates around the world. There are many cases of Dengue where humans will not experience symptoms but those that do experience a fever, headache, body aches, and nausea.

For Brandao, it was the severe pain in his midsection that caused him to visit the hospital.

Brandao made his debut in 2017 when he took part in the San Marino Pro in Italy. He took home eighth place during this show. This would setup what would be a successful run in 2018. Brandao finished third at the California State Championships before being a top-five finisher during the Toronto Pro Supershow.

Brandao made his 2023 Arnold Classic debut in 2019, when he finished seventh. This was when the world got to see his physique against some of the top in the world. He went onto place second at the Arnold South America that same year. In 2021, Brandao took home the prize during the Romania Muscle Fest Pro and was Top 10 during the 2022 Olympia.

Rafael Brandao Provides Update On Condition

In an Instagram post on the account Tudo da Maromba, Rafael Brandao provided an update after being absent from social media.

“Unfortunately this past weekend I had diarrhea and really severe abdominal pain as I have sensitive digestive system I was treating it as if it was a virus or food infection until Thursday to Friday I had a lot of abdominal pain and came to the hospital getting here I’ve been diagnosed with Dengue!!! They already admitted me right in time because I was showing symptoms that could aggravate hemorrhagic dengue.

So I’m here admitted under supervision will probably be here 3 to 5 days or till everything is fixed!

Plus I’m doing well, being well taken care of and recovering so I can go home soon. “

 

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Rafael Brandao seems to be recovering nicely and will be back to training in no time. Generation Iron wishes a speedy recovery to Brandao during this time!

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

6x Mr. Olympia Dorian Yates Performs Kettlebell Rotational Swings for Strength and Power at Private Gym

Dorian Yates kettlebell training

“The Shadow” utilizes kettlebell rotational swing training to stay in shape post-Olympia. 

Kettlebells offer the perfect combination of strength, endurance, flexibility, and improved balance for those seeking an all-inclusive fitness program. These powerful tools have become common across many gyms as more people discover their benefits. People have used them to work their entire body, including movements like kettlebell triceps extensions and kettlebell circuit training. Six-time Mr. Olympia champ Dorian Yates performed kettlebell rotational swings to develop strength and power exclusively for Generation Iron in his private gym.

Many recognize Dorian Yates as a bodybuilding household name; he’s the original mass monster himself. The six-time Mr. Olympia winner showed up on the stage in the ‘90s and began a revolution in bodybuilding. Many bodybuilders changed their approach to bodybuilding after his debut and domination and focused on building muscle mass to help spur the mass monster generation. 

Mr. Olympia legend Dorian Yates demonstrated how kettlebells help him stay in shape. The 61-year-old is still active and in great condition, and he uses kettlebells to keep moving and blast away mental cobwebs.

Full Name: Dorian Andrew Mientjez Yates
Weight Height Date of Birth
260 – 290 lbs 5’10” 04/19/1962
Division Era Nationality
Bodybuilding 1980s, 1990s English

Dorian Yates Kettlebell Training: Kettlebell Rotational Swings for Strength and Power 

Below is the full breakdown of Dorian Yates’ kettlebell rotational swing training exercise routine we recorded at his private gym that you can implement for strength:

Benefits of Kettlebell Rotational Swings 

If you want to add variety to your strength training routine, consider incorporating kettlebell rotational swings. This exercise involves swinging a kettlebell from one side of your body to another in a circular motion, engaging your core, hips, and shoulders. Not only does it help build rotational power and strength, but it also improves your balance and coordination.

Plus, with the added weight of the kettlebell, you can challenge yourself to lift heavier and build even more muscle. Try this exercise and see how it can improve your overall fitness and performance.

One of the best benefits of kettlebells is that they’re pretty versatile. You can use kettlebells for effective and safe total body conditioning, and they’ll make perfect home gym equipment as they do not take up too much space.

Dorian Yates yoga

More Kettlebell Training 

Keep reading for more Dorian Yates kettlebell exercises and other additional ones to improve your conditioning. 

Kettlebell Curls 

Curls are an effective way to train your biceps; many people use cables, dumbbells, barbells, and other machines for this exercise. However, a kettlebell bicep workout is one of the most effective ways to build your arms.

One of the many ways to cheat when doing curls is to over-curl at the top, shifting the target from your biceps to your anterior delts. This is nearly impossible with kettlebells as they press against your forearms, making the over-curl feel uncomfortable and unnatural. Kettlebells also make it harder to overswing and use momentum than your muscles.

Keep the handles in the mid-upper part of your palms when doing kettlebell curls. This will lock the kettlebell in, preventing it from slipping. Examples of kettlebell curls include the standing kettlebell bicep curl, the incline kettlebell curl, and the kettlebell hammer curl. 

Kettlebell Sumo Squats

Doing sumo squats with kettlebells is a great way to work on your quads. This variation of the kettlebell squat is a compound leg exercise that helps you strengthen your lower back. You can combine this routine with a calf raise to induce total muscle hypertrophy in your lower body

You first adopt a wider-than-shoulder-width stance to perform sumo squats with a kettlebell. Then you brace your core, keep your back straight and lower yourself at the hips with the kettlebell. Remember to keep your spine neutral and your ankles firmly on the floor.

This kettlebell leg workout can help build your strength for other training and has carryover to other athletic movements, such as sprinting and jumping. It’s important to note that this movement differs from the kettlebell sumo deadlift and the Romanian deadlift version – these movements will target more of your posterior chain. But all three activities target your calves, glutes, hamstrings, and upper back. They also target the adductors on your inner thigh, which you don’t get with other deadlift variations. 

Kettlebell Tricep Workout 

kettlebell circuit training and kettlebell triceps extensions

Are you ready to build your triceps to the fullest? They’re essential if you want to improve your upper body strength. The triceps are the often forgotten halves of the upper arm since many male gym-goers love those curls. But they shouldn’t be since the triceps comprise two-thirds of your arm. In addition, they’re vital for working your elbows and stabilizing your shoulders

Working out your triceps with kettlebells could cure tiny arms. The triceps are split into three heads, and the kettlebell tricep extension targets all three heads. Below are some important exercises to add to your kettlebell tricep workout routine.

  • Kettlebell Overhead Tricep Extension
  • Kettlebell Overhead Press
  • Tall Kneeling Kettlebell Press
  • Kettlebell Push Press
  • Half Kneeling Kettlebell Press

Kettlebell Overhead Tricep Extension 

You can do the tricep extension as a pulldown with your elbow at your side or as an overhead press. A recent study comparing overhead and pulldown tricep extensions found a similar activation of the triceps by both (1). However, with the kettlebell, you’ll have to opt for overhead tricep extensions; this will recruit your shoulders and core.

When doing the kettlebell tricep extension, use a weight that allows you to safely return to your starting position. Keep the tempo of each rep slow so you can focus on your form and ensure that your trunk is stable. If you’re tempted to arch your back, it could mean that the weight is too heavy.

 

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A post shared by Dorian Yates (@thedorianyates)

Kettlebell Challenges and Dorian Yates Kettlebell Circuit Training

Mr. Olympia legend Dorian Yates is no stranger to using kettlebells. He posted a video of him doing single-arm kettlebell swings a couple of years ago (aforementioned above) – a great kettlebell challenge for circuit training. Nowadays, many fitness professionals have come up with kettlebell challenges to experience the benefits of weightlifting with kettlebells. 

Circuit training targets all your major muscle groups and is a proven effective method for improving your body composition and the strength of your lower and upper limbs (2). In addition, it’ll improve your strength and endurance simultaneously. Below is a simple kettlebell circuit training challenge with six different movements to get started. Repeat this kettlebell challenge three times: 

  • Halos — 8 reps on each side 
  • Goblet Squats — 10 reps
  • Overhead Press — 8 reps on each side 
  • Double Kettlebell Swing — 15 reps on each side
  • Bent Over Rows — 8 reps on each side 
  • Front Rack Reverse Lunge — 6 reps on each side

Follow us on Instagram, Facebook, and Twitter for more workouts from bodybuilding legends! 

References

  1. Alves, D., Matta, T., & Oliveira, L. (2018). Effect of shoulder position on triceps brachii heads activity in dumbbell elbow extension exercises. The Journal of sports medicine and physical fitness, 58(9), 1247–1252. https://doi.org/10.23736/S0022-4707.17.06849-9 
  2. Ramos-Campo, D. J., Andreu Caravaca, L., Martínez-Rodríguez, A., & Rubio-Arias, J. Á. (2021). Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology, 10(5), 377. https://doi.org/10.3390/biology10050377

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