🏋️‍♂️ 3 Quadrobics exercises you've gotta try

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Here’s everything fit to print in this edition:

  • 7 of the best bench grips

  • Explore the world of quadrobics

  • Understanding the concept of spot removal

Exercise Tips

Get a Grip

Credit: Alextype / Shutterstock

The bench press is undoubtedly the prom queen of the gym. The most popular and always the most talked about, sometimes snidely by the too-cool-for-school CrossFitters, benching is the alpha and omega of many people’s fitness routines.

That said, the bench press has much more depth than what you see on the surface, especially when it comes to gripping the bar. And that’s what we’re diving into today — seven bench press grips that allow you to get out of ruts, train weak points, and introduce a whole new element to the world of horizontal pressing.

You’ve likely been stuck in the “standard” grip for most of your life. It’s the grip you’re best at, or maybe just the one you see other people doing. You’ve probably heard of the close-grip bench, but it has seemed too exotic to try in public. You can make an entire world of angle-altering grip changes to your bench press routine; all you need is the courage to try them out.

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Quadrupeds, Assemble!

Credit: BarBend

Everything old is new again. With TikTok replacing the niche world of online forums, which themselves replaced the world of actual, physical forums, even exercise modalities are getting assigned new names alongside their renewed, modern-day popularity.

The punny trend “quadrobics” is sweeping across the world of short, poorly lit, vertically shot social media videos. (Seriously, the term “quadrobics” is linked to over 300,000 TikToks.) Rather than being leg-busting quadriceps workouts in the Tom Platz vein, quadrobics quips off of the word “quadruped,” unseating The Quadfather as the most used piece of fitness wordplay beginning with a Q.

The workouts will look very familiar to anyone who has been involved in martial arts, football, dynamic warm-ups, or gone through a firefighting academy. If it looks like people are bear crawling all over town, well, that’s because it’s kind of the point.

Getting in a workout by doing various types of groundwork by maintaining four points of contact is a classic that never goes out of style. Whether it’s new to you or old hat, you can have fun and join in with your favorite online personality with some quadrobics.

Fat Loss

Out, Damned Spot

Credit: Lolostock / Shutterstock

Everybody has that one place on their body where, to quote Alan Tudyk in Knocked Up, they just want to tighten.

Spot reduction — basically, the ability to intentionally burn fat from specific body parts through diet or exercise choices — has been a topic of conversation in the scientific world since at least the 1950s. Arnold believed in it, and bro-scientists throughout the ages have lived by it.

What is the real story behind spot reduction? Without diminishing the challenges of achieving a PhD in the field of bro-science (or even being pre-bro-med), what does the published literature say about the issue? With nine cited references and a history of spot reduction in popular culture, this article dives deep into the veracity of targeted fat loss.

Everything Else

A Barbell Explosion

Credit: BarBend