5 neglected accessory exercises you should be doing

Here’s what’s in today’s newsletter:

• Stop neglecting these 5 strength training exercises

• 10 upper-body kettlebell exercises to build serious muscle

• Why our senior editor says you need the Horizon 7.0 AT treadmill in your home gym

Strength Training

Don’t Be Neglectful

We get it — there are a lot of different exercises to choose from, so you can be forgiven if you can’t always find time to integrate the latest and greatest movement from your favorite celebrity trainer. That being said, BarBend has recruited five experts in the fitness field to let you know which ultra-important exercises you just can’t avoid forever.

If all you want is to drive up your numbers on the squat, bench, and deadlift, you need to remember the law of diminishing returns. That means not only correcting imbalances created by over-patterning those movements but also strengthening the muscles that can actually make you better at them. 

To start, make lateral lunges a staple of your leg days. Not only will these bad boys boost your lower-body power, but they can also help strengthen your hips and protect against injury. Then there’s the oft-forgotten hyperextension, which is gold for your lower back and can help kick your deadlift into another gear.  

Give some love and compassion to your body by doing your due diligence with these neglected movements.

A Message From Brad’s Deals

Where to Find the Best Deals on Hoka Shoes

Meaning “to fly” in Maori, Hoka was founded in 2009 so that anyone spending long hours on their feet could get the ultimate experience with optimum cushioning and stability. Less than 15 years after its founding, Hoka is bringing in revenues topping a billion dollars a year, so it’s clear that people are loving this brand. But with quality comes high prices, and Hoka is no doubt in the high end price-wise. Thanks to Brad's Deals, we found the best prices on Hoka.

Here are the top 8 stores where you can find great deals on Hoka.

Kettlebells

Upper-Body Bell Work

Kettlebells may be best known as a resource for swinging, snatching, and squatting, but they also provide bell-shaped value when it comes to hitting the beach muscles of the upper body. These 10 exercises will help transform your kettlebell experience and add some V-tapered form to your athletically functional workout.

If you can row a boat, it stands to reason you can row a kettlebell. With its anti-rotational, top-sided grip, kettlebells are perfect for both bent-over and upright rows. These implements are also amazing for farmer’s carries, so you can develop both strong forearms and an impressive yoke. 

Start going topside with your kettlebell training by using this article as your personal MapQuest to the world of a rugged physique.

Editor’s Pick

A Studio Experience at Home

Written by Lauren Keary, Senior Editor

As a former marathon runner and religious Apple Watch steps tracker, adding the Horizon 7.0 AT to my home gym has been a total game changer. While this treadmill is certainly not the fanciest or most high-tech you'll find on the market, it does have all the necessities for a great rainy day indoor walk or workout.

The newest model syncs directly with your Apple Watch to satisfy my fellow dedicated step trackers. There's also a tablet holder you can use for streaming workouts (or the newest season of Yellowstone).

You can hit top speeds of 12mph and top inclines of 15% — both higher than your average treadmill in this price range. Speaking of the price range, the Horizon 7.0 AT is normally around $2100, but with Black Friday discounts, you can snag this tread for $899 if you use the code BF100.

Everything Else

Protein, Kidneys, and You

• The idea that high-protein diets are damaging your kidneys just won’t go away. Dr. Layne Norton takes on this idea in an in-depth video.

• Ronnie Coleman spent some time on Jay Cutler’s podcast talking about his 13 surgeries, his current training, and his goal to walk without a cane.

• CrossFit has concluded its third-party investigation into the death of Lazar Dukić at the 2024 CrossFit Games, but you won’t be able to learn anything new about it from them. Find out why.