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Welcome to The BarBend Newsletter! Here’s what we’ve got in store for you today:

• Chest and tris, designed for your needs

• How to pump up with only one dumbbell

• Hip hinge your way through life by mastering the KB deadlift

Workouts

Press on the Victory

The headline act all the summer festivals want this year, and every year, is the chest and the tris. Lucky for you, BarBend has booked this premier act to perform specifically for you during your next upper-body workout.

These workouts, which focus on your most prominent "pushing" muscles, are specifically tailored to your training level and ability. They also happen to feature some of your favorite movements, like the barbell bench press, weighted dips, and triceps extensions.

Expanding in terms of complexity and weight tolerance, these workouts can help you scale from a neophyte to the kind of person strangers come up to on the street and ask about your routine (because you’re so jacked, you see). Honestly assess your comfort level with these workouts, slot yourself into the appropriate category, and get ready to look better in a T-shirt from every angle.

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Lifting

One Dumbbell to Rule Them All

When you think of dumbbells, you tend to think about grabbing them in pairs. Expand your mind a bit and realize that, sometimes, all you need is a single weight to do all the work you could ever need.

In the article below, we’ve crafted seven single-dumbbell workouts focused on the following goals:

• Strength

• Conditioning

• Upper-Body

• Full-Body

• AMRAP

• Core

• Arms

At first glance, it’s easy to look at single-dumbbell workouts as a training disadvantage. Maybe you’re lacking the array of equipment you’re used to, and you’re certainly limited in weight selection with just one implement. However, single-dumbbell workouts have a lot to offer lifters of all levels, and they might be just the thing your routine needs to shake things up.

Kettlebells

It All Hinges on This

Somewhat less famous than some other fundamental human movement patterns (like squatting and horizontal pressing), the hip carries with it the greatest capacity for explosive movement. Responsible for things like jumping and loading Atlas stones over a bar, understanding how to aggressively hip hinge is as important for athletic dominance as it is for getting off the toilet after a particularly lengthy secret TikTok session.

One of the simplest ways to get a pump in your butt and drive the idea of the hip hinge into your bones is to learn the kettlebell deadlift.

Both a gateway to swings, snatches, and heavier types of pulls, as well as a useful standalone exercise, the kettlebell deadlift is worth taking the time to learn. Whether you have the flexibility and trunk strength to maintain posture all the way from the ground up, or if you need to prop the kettlebell up on a box or some plates, this is a core movement you need to have down pat.

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Quick Hits

📰 Read This: Pro wrestling legend Hulk Hogan passed away on July 24 at the age of 71. Read more about his life here and, for the hell of it, check out the album he recorded in Japan in 1983.

💪 Row These: Renegade rows are an amazing back builder and stabilizer that can give your overall strength a serious shot in the arm. Utilizing kettlebells adds a new wrinkle to the move and might provide even more benefits. Learn the best way to do them here.

🏋️‍♂️ Rest Up Like This: Mitchell Hooper has withdrawn from Brian Shaw’s Strongest Man on Earth contest. Following an unusually lackluster performance at a Giants Live event, and admitting to not feeling his best at this year’s World’s Strongest Man, Hooper plans to take a step back from the near-constant cycle of preparation and competition he has had in his schedule ever since making his debut in international strongman in 2022.

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