🏋️‍♀️ build a bigger back with a simple grip tweak

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We’re coming in hot with some juicy content in this Wednesday’s newsletter.

Here’s what we’re serving up today:

• The best row grips for your back workout.

• Whether the barbell back squat or the leg press delivers more gains.

• Training updates from Tia-Clair Toomey.

Exercise Tips

Hold on Tight

If you wanna train your back, you gotta row. That means bent-over rows, seated rows, upright rows, and any other row variation you can think of.

But if you really want to maximize your results, you need to get your grip right. The correct row grip can actually make or break your back workout. No joke! Your grip of choice could mean the difference between a lat pump that leaves you feeling like you could fly out of the gym or a pair of sore biceps and little else.

To help you out, we put together a handy breakdown of the ideal hand positions and grip widths to target specific back muscles and training goals.

Showdown

Leg Press vs. the Squat

When you’re serious about growing your lower half, you can’t beat the barbell squat and the leg press. These lifts are on the main roster of most gym programs when lower body muscle and strength are the prize.

While you’re free to mix both the squat and leg press into your lifting routine, it’s a lot more fun to pit these two gym staples against each other in an all-out battle for iron supremacy!

So, which lift delivers the most gains? That depends. Here, we compare the two contenders across multiple categories: goal, body type, and personal preference. Check out the results and score some advice to help you determine when it’s better to squat or focus solely on the leg press.

BarBend Picks

A Premier Pre-Workout

If you’re looking for a pre-workout supplement that packs enough punch to elevate your game without leaving you jittery and overstimulated, Transparent Labs BULK might be your answer.

There aren’t any blends, it’s gluten-free, and it doesn’t contain any artificial sweeteners, colors, or flavors. And at 200 milligrams per scoop, BULK’s caffeine content is also more manageable than some others on the market (which can get up to nearly 300mg per serving).

When taking all of BULK’s ingredients into account — including citrulline (8,000mg) and beta-alanine (4,000mg) — you’re left with a powerful pre-workout that can potentially aid in focus, energy, and blood flow.

CrossFit

Tia’s Post-Pregnancy Fitness

Tia-Clair Toomey may be sitting out this year’s CrossFit Games, but the six-time Fittest Woman on Earth® and new mom is still keeping busy in the gym.

In a video published on her YouTube channel last week, Toomey shared some training updates and explained how her fitness regimen has changed after giving birth. Spoiler: The champ hasn’t lost a step.

Toomey competed in the 2023 CrossFit Open while pregnant and qualified for the Quarterfinals, where her 2023 season ended, vacating her reign as CrossFit Games champion. If she returns to the Games in 2024, competitors better watch out.

Everything Else

2023 CrossFit Games Recon

• The 2023 CrossFit Games are just around the corner. Here’s how the athletes stack up after the Semifinals.

• The hip thrust is a must for building strong and powerful glutes. Here, we break down hip thrust technique.

• Finally, we explain how partial reps can lead to even greater gains.