🏋️‍♂️ 4 exercises you need to do on leg day

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Here’s what we have going on today:

• Joe Bennett’s best leg-building exercises

• Fat-crushing kettlebell circuit workouts

• The latest Olympic weightlifting results

• An update on the CrossFit Games

Exercise Tips

Legs Make the World Go ‘Round

Hypertrophy coach Joe Bennett is all about two things: Getting bigger legs and maximizing your exercise selection’s stimulus-to-fatigue ratio.

With those two bullet points in mind, Bennett goes over four exercises he thinks are essential for building large quads and hamstrings without needing to do a bunch of unnecessary movements on your next leg day.

Prioritizing machines over free weights for the benefits of more targeted muscle activation, Bennett eschews some pretty big golden geese in favor of single-joint isolation. He also provides coaching on these seemingly simple movements to help you really turn on the muscle fibers of your legs to eke out all the gains you can.

If your goal on leg day is to build more muscle and bust out some tape-measure gains, consider swapping in these four targeted exercises the next time you head to the gym.

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Workouts

Complete the Circuit

Kettlebell circuits can quickly elevate your heart rate and keep it there without the added strain and high impact of other resistance training. This makes short, intense, brutal kettlebell training circuits the perfect exercise-related addition to your fat-loss quest. And this article is the perfect place to start.

The only equipment you’ll actually need is a kettlebell (duh) and a watch, clock, phone, or other means of accounting for time (somehow, you will manage). You don’t need to learn a bunch of fancy new exercises; if you have access to a kettlebell, you probably already understand the rudiments of swings, squats, and one-arm presses.

You will need just a little bit of grit and motivation to get through the circuit, but the design is fluid enough to account for everyone’s level of fitness (just moderate intelligently).

Olympics

Weightlifters Take the Stage

Weightlifting is up and running as the Olympics enter the final days of competition. So far, we’ve seen records fall, hopes get dashed, and a handful of athletes etch their names into the history books. You can check out our live results page here. We’ve also got a few highlights below, courtesy of BarBend’s resident weightlifting guru, Jake Dickson:

• Multiple Athletes Slip, Are Injured, Lose Medals on First Day of Weightlifting at 2024 Olympics

• American Weightlifter Hampton Morris Wins Historic Medal at 2024 Olympics

• Is Mihaela Cambei the World’s Next Weightlifting Superstar?

CrossFit Games Update

On a somber note, tragedy struck the 2024 CrossFit Games yesterday when Lazar Đukić drowned during the swim portion of the first event. Details are still coming out, and we will continue to update this story as it develops. Here is the latest:

• Athletes Withdraw From 2024 CrossFit Games Following Death of Lazar Đukić

• “Thank You, & I’m Sorry”: CrossFit Director of Sport Dave Castro Speaks on Lazar Đukić’s Death

• 2024 CrossFit Games Will Continue on Friday Following Death of Lazar Đukić

• CrossFit Community Reacts to Lazar Đukić’s Death