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Welcome to The BarBend Newsletter! Here’s what we have for you today:

• The pros and cons of using walking as cardio

• 5 reasons you’re not getting any stronger

• The great things about the goblet squat

Cardio

Can You Walk It Off?

When putting your workouts into Strava, Garmin, or an old-fashioned logbook, should you really count the evening walks you take, or is bipedal locomotion not even exercise?

In the article below, we consulted personal training expert Chris Pruitt on the subject to help us understand how walking impacts cardiovascular health and wellness.

Here’s the good news: Just because you’re not dropping weights with all your tatted-up friends at a CrossFit box doesn’t mean your long walks on the beach aren’t excellent for your health. In fact, Pruitt says those strolls are probably better for you than you realize. Not every “training session” needs to be a slobberknocker; some low-impact cardio goes a long way toward sustainable fitness.

Find out why walking may be the easiest, simplest, and most relaxing way to continue your journey to cardiovascular health.

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Strength 

Power Outage

If you’re struggling to increase your overall strength, you might be making one of many training mistakes that’s costing you big time. But fear not — we’re examining the five most common issues and offering ways to fix them. 

Instability, for example, is a big reason many people can’t reach their strength potential. Whether it’s caused by a muscular imbalance or a lack of core strength, we have solutions that you can start on ASAP. On the other hand, you might be suffering from a lack of endurance that’s dragging you down. For that, we’ve got some tips on high-intensity cardio routines that can boost your stamina to put your power over the top. 

Assess your woes below and find a solution that’s right for you. 

Exercises

The Goblet of Fire

Goblet squats are a popular choice for a wide swath of humanity, from anyone who can’t put a barbell on their back to those with limited access to equipment.

Get on Dan John’s Christmas card list and learn all about the ways the goblet squat can improve your next leg day.

Not just useful for the limited weight required, goblet squats can help push you down in the hole and warm you up for what’s next (maybe even more goblet squats?). The static front will also build your upper back, giving you a full-body burn. Read up on the ins and outs of the goblet squat below.

Big Lifts

Lemmy Would Be Proud

amercieca78

20K followers

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Can you squat 225 pounds? Probably. Can you play Motörhead‘s “Ace of Spades” on bass? Maybe a few of you can. (Bonus points if you’ve got a Rickenbacker.)

But can you do both at the same time?

This post from @amercieca78 combines two of our favorite things — heavy metal and compound lifts — in the most literal way possible🤘

Sound Off

Your Playlist

Quick Hits

💪 Pose With This: Pro wrestlers (keep the phrase “sports entertainers” out of your mouth) often boast some of the most impressive physiques out there. Each of these 10 WWE performers started off life as a bodybuilder before moving to the squared circle.

🏋️‍♂️ Move This: Hip mobility remains one of the most important attributes to success for movement in both sports and everyday life. Take these three tips and give your hips the gift of functionality.

🐐 Buddy Up: Ronnie Coleman, who needs no introduction, engages in a classic internet pastime by viewing (and laughing at) 10 gym fails.

🧠 Gray Matter: When NPR runs a podcast episode titled “Marathon runners' bodies have a surprising snack — their own brains," you know you’re in for a good time.

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