🏋️ hate pull-ups? try these 4 alternatives instead

Today's newsletter has all the motivating strength sports stories and workout tips you need to get past the dreaded Wednesday plateau. Think of it like pre-workout for your inbox.

Before we start, this edition of The BarBend Newsletter is sponsored by obé Fitness. Click here to get your 30-day free trial of this virtual workout platform that's packed with on-demand classes.

Front squats and goblet squats are both staples of leg days around the workout world. But which is better for you? We break down the pros and cons of each. 

Do you love the benefits of pull-ups but hate actually doing them? We’ve got four alternatives to this classic exercise that’ll test your mettle without all the frustration. 

Powerlifter Phillip Herndon (125KG) never ceases to amaze. And his new world record raw squat is a sight to behold. 

Showdown

Front Squats vs. Goblet Squats

When it comes to squat variations, there are plenty of options that you can perform in the gym. And two of the most popular are the goblet and front squats. If you’re invested in leg strength, you have probably done both. But which variation is better? 

The front squat — typically performed by intermediate and advanced lifters — is a barbell lift that requires mobility, stability, and core strength. In contrast, goblet squats are great for teaching beginners squat mechanics. However, make no mistake: a solid goblet squat is also an excellent tool for advanced athletes. 

While both involve a fundamental squat pattern, they offer different stimuli, forms, and applications. To help you decide which variant is best for you, we’ll explain everything you need to know about the front squat vs. goblet squat debate. 

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Training Tips

Pull-Up Alternatives

The pull-up is what many experienced trainers refer to as the “king of upper-body exercises.” Although the common gym narrative is to test your worth by finding out how much you bench press, there’s so much more athleticism, utility, and overall transfer from testing your pull-up ability. 

But pull-ups can be challenging, even for experienced lifters. The form is tricky, and it requires a lot of strength and endurance to hit a set of eight or 10. In short: Perfecting the pull-up is a grind.

Lucky for you, there are plenty of pull-up alternatives that offer many of the same benefits without the steep learning curve. And below, you’ll find four of the best. 

World Record Alert! 

Herndon’s Mighty Lift

Phillip Herndon is in a league of his own. The 125-kilogram powerlifter competed at the 2023 USPC Mid-Atlantic Classic & Regional Championship on March 18, and scored three personal bests, including a new all-time world record raw squat of 411 kilograms (906.1 pounds). 

Herndon eclipsed the previous all-time world record raw squat of 410 kilograms (903.9 pounds) scored by Daniel Cornelius at the 2017 USPA Freedom Fitness Classic. 

Here are the full results from Herndon’s record-breaking day:

• Squat — 411 kilograms (906.1 pounds)

• Bench Press — 230 kilograms (507.1 pounds)

• Deadlift — 383 kilograms (844.4 pounds)

• Total — 1,024 kilograms (2,257.5 pounds)

Everything Else 

Testing the Olympia

• In an attempt to clean up the sport of bodybuilding, the 1990 Mr. Olympia introduced a rigorous drug testing protocol. We look back at the chaos that followed. 

• With WrestleMania on the horizon, WWE Superstars Charlotte Flair and Sheamus walked fans through an intense back, legs, and abs workout. Follow along here. 

• The dust has settled on the 2023 Australia’s Storngest Man and Woman contests. Here’s who came out on top down under. ​​