Is Sitting to Blame for Low Back Pain? I was generally pleased with how my physical therapist treated my low back pain. However, my biggest issue was, and remains, moving from a seated position to standing. When I asked my PT for a precision solution, he said, “Have you

RDL Range of Motion While a good range of motion for Romanian deadlifts is considered torso parallel to the ground, there is no chance I could get even remotely close. Are RDLs still worth it for me? In truth, the “right” ROM is as far as you can hinge while keeping your spine

Is the horizontal back extension machine better than the 45-degree hyperextension bench? The 45-degree hyperextension bench reduces the range of motion compared to the horizontal version, making the 45-degree machine slightly less demanding on the lower back. It is more

Best Handle for Seated Rows Using independent cables on seated rows allows for a more natural movement where you can rotate your wrists to reduce shoulder and wrist joint strain. A longer range of motion with D-handles also drives hypertrophy, especially for the lats, rhomboids

Is Apple’s Brightest Phone Ever a (Bigger) Threat to Your Health? Apple’s new iPhone 17 has caused Twitter’s EMF watchdogs to erupt in protest. Engineers increased the iPhone’s maximum screen brightness to 3,000 nits, a 50% boost over prior phones. In theory, the risks to the

When the Gym is Packed … Do This for Triceps When the cable machines and utility benches are all taken, you can perform close grip bench presses to build triceps pressing strength and mass. A good rule is to keep your hands just inside shoulder-width, which keeps the triceps

When the Gym is Packed … Do This for Shoulders When you can’t find an open bench to do seated shoulder presses, you can instead set up an aerobic step platform to provide the same feel and stability. On a bench or step, seated shoulder presses prevent cheating with your legs,

When the Gym is Packed … Do This for Calves When all the seated calf raise machines are taken, you can still work the outside of your calves with a standing bent-knee calf raise. You should try to come up as high as you can at the top of each rep, directly working the soleus

When the Gym is Packed … Do This for Rear Delts Rear delts generally require cables or a machine, but the rear delt bar press uses only a barbell. For this exercise, you don’t want to swing the bar or use momentum. Keep it smooth and let your rear delts do the work.

Gym Multitasking and the New Age of Fitness I am striving at the gym to be less judgmental and more open minded. When I see somebody doing something absurd, I ask myself: Is this ridiculous, or is it a different kind of mastery? For example, I am always impressed by the guys

When the Gym is Packed … Strengthen Your Tibialis Anterior No matter what machines are in use, the gym can’t stop you from heel walking, a simple exercise where you walk forward on your heels with your toes lifted off the ground.  This exercise targets the tibialis anterior —

When the Gym is Packed … Do This to Build Big Arms When you’re trying to build arms and every machine is in use, consider dropping to the floor and doing diamond (or close-grip) push-ups. The close hand position targets the long and lateral heads of the triceps, which are the

My Awkward Miami Cold Plunge Encounter When I signed up last month at a new cold plunge spa, I asked them if they had any requirements for what can be worn (or more accurately, must be worn). Just as receiving sunlight directly on your privates helps stimulate testosterone

When The Gym is Packed … Do This For Traps Traps are easier to get in even in a crowded gym, but if all you have is a patch of floor, drop down and do prone scapular retractions.  This movement works the traps, upper back, and posterior deltoids. It is a key muscle group for

When The Gym Is Packed … Do This For Hamstrings Today I wanted to do hamstring curls, but both machines were in use. So I slipped off my shoes and did single leg Romanian deadlifts. Push your big toe down and extend your free leg towards the opposite wall. It’s plenty intense

When The Gym Is Packed … Do This Quads As long as you can find one heavy dumbbell, you can do goblet squats anywhere in the gym. A wide but comfortable stance eliminates any back strain, and you should start each rep with a hinge movement — shoving your hips back, not down.

When The Gym Is Packed … Do This For Legs The shrimp squat is great not only for strength and balance, but also because it can be done anywhere, even in a crowded gym. You can use a yoga block like I do to make the range of motion more manageable, and it also as a target.

When the Gym is Packed … Do This For Glutes In a crowded gym, if you can find a heavy kettlebell and a patch of floor, you can do a killer workout for your glutes and hamstrings. Start the RDL hinge by thrusting your hips back, like you’re closing a dresser drawer. Then, lock

Red Flags When Choosing a Gym One way gyms try to do things on the cheap is to install flat benches that can also be converted into an incline bench. The result is an unstable platform that disrupts dumbbell bench presses and also doesn’t hold you in place for incline presses.

Red Flags When Choosing a Gym – Part II When it comes to selecting gym equipment, it’s often obvious that neither the manufacturer nor the gym ever actually tried out the machine. Take this Hammer Strength seated calf raise. The engineers designed it so that part of the release