🏋️ master the single-leg deadlift for serious pulling strength 

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Here’s what we’re talking about today:

• Why the single-leg deadlift is the best pulling exercise you’re not doing.

• The pros and cons of low-fat and low-carb diets.

• Former NFL star James Harrison’s monster 545-pound bench press at 45 years old.

Exercise Tips

Boost Your Pulling Power

The single-leg deadlift is the dark horse of deadlift variations. Can you pull ultra-heavy weights with it, like you would during a rack pull? Not exactly. Is it easy to learn and perform, like the trap bar deadlift? No way. Does the single-leg deadlift have some unique advantages that you simply can’t get by standing on your own two feet? Actually, yes.

Single-leg training is all the rage in the weight room — you’ve probably done a one-legged squat on a recent leg day yourself. Unilateral pulls don’t get as much time to shine, but they’re just as potent for building strength, improving your coordination, and adding muscle to your backside.

Intrigued yet? Then find out everything you need to know about the single-let deadlift and reap the benefits for yourself.

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Nutrition

Low-Carb vs. Low-Fat Diets

When searching for ways to eat healthier or lose weight, you’ve probably stumbled across plenty of diets online that tell you to do one of two things: Either eliminate carbs or eliminate fat. Simple as that…right?

Sure, jettisoning carbs can help you lose weight in the short term, but what about months down the line? And is fat really that bad for you? We make sense of it all in the comprehensive rundown below.

PR Alert

A Gridiron Great’s

Retired NFL star James Harrison hasn’t played a snap since 2017, but it certainly doesn’t seem like he’s missed a workout since. The two-time Super Bowl champ regularly posts his latest gym videos to social media, where he can be seen pressing 200 pounds overhead like it was a broom and pushing 1900-plus pounds on a sled. Seriously.

A recent feat of strength took place two days before his 45th birthday when Harrison hit 545 pounds on the bench press, marking a new personal record for the sack master. That’s gotta put him in the top 5% of the world’s strongest retirees, right?

Everything Else

History Lesson

• Strength historian Dr. Conor Heffernan recently joined the BarBend Podcast to talk about the secret history of Irish stone lifting.

• Karlos Nasar, one of the biggest young stars in weightlifting, reportedly suffered a serious leg injury that could require a months-long recovery process.

• And the upright row is a useful move for targeting your shoulders and upper back. Well, only if you’re doing it right.