🏋️ 10 medicine ball exercises you're missing out on

We’re looking to fight your Monday monotony head-on with some of the best fitness content on the web.

Here’s how we’re kicking off the week:

• A look at the average biceps size.

• Ten great medicine ball exercises for any and everything.

• Running down some of the main 2023 CrossFit Semifinal segments.

Gym Questions

Suns Out, Average-Sized Guns Out

The weather outside is no longer frightful. In fact, depending on where you live, it might even be downright delightful. And you know what that means: it’s time for shorter sleeves while showing off those biceps we worked on diligently during hibernation.

But, as we see more sun in the coming months, a question might linger in your mind. How big are your biceps in particular? Are you harboring pistons on a semi-truck, or are they more of a standard variety? As usual, we’ve got the answer.

In a well-sourced breakdown by age group and gender, we’ve broken down the average biceps size. Chances are, if you train as hard as we think, your pythons probably stack up well!

Training Tips

Have a (Medicine) Ball

We know it’s hard to veer away from your favorite dumbbells or your happy place in the squat rack. But trust us: once you familiarize yourself with a magical medicine ball, it will also become a gym staple. Few implements are as versatile as the explosive, fast-twitch, and conditioning benefits a medicine ball can provide.

From keg tosses and rotational scoops to ball chops (don’t worry, we weren’t sure what this meant at first, either!), here are 10 fantastic medicine ball exercises.

The next time you see a medicine ball in your gym — which will likely be the next time you’re there because they’re everywhere — you’ll know exactly what to do.

CrossFit

A Semifinal to Remember

Over the last two weeks, the 2023 CrossFit Semifinals have taken place across the world. While it didn’t determine the entire 2023 CrossFit Games roster, it did set the stage for the usual headlining divisions (Individual Women, Individual Men, and Teams). And with that, we’ve now got a two-month sprint to Madison, WI, in early August.

Here’s a rundown of the Individual victors at all seven legs of the 2023 CrossFit Semifinals:

• North America East — Emma Cary (Women), Jeffrey Adler (Men)

• Africa — Michelle Basnett (Women), Jason Smith (Men)

• North America West — Alex Gazan (Women), Patrick Vellner (Men)

• Oceania — Ellie Turner (Women), Jay Crouch (Men)

• South America — Victoria Campos (Women), Kaique Cerveny (Men)

• Europe — Gabriela Migała (Women), Lazar Đukić (Men)

• Asia — Seher Kaya (Women), Arthur Semenov (Men)

Don’t blink before the Games this late summer. They’ll be here faster than you think.

Everything Else

13 Barbells For Every Workout Need

• Here are 13 barbells to check out for anything you need in your workouts.

• CrossFitter Kristi Eramo O’Connell described the tough balance of weight training and running.

• Learn how the drop snatch can help elevate your next hearty weightlifting session.

Sound Off!

Ready for the Games?