06 Mar
Blog

The 15 Best Bodyweight Exercises to Ace Your Fitness

Body weight exercises are a mass favorite for their humorous benefits. For starters, they offer coordination, flexibility, stability and endurance during training. Plus, you don't need any equipment to perform them. What's even better is that you can practice these workouts without going to the gym every day.

Discover with us the 15 best home weight workouts to instantly improve your fitness game!

Bodyweight exercises are simple, effective, and give instant results. You increase the energy level and get fit immediately. That's why most fitness freaks like to start doing these workouts every time. All you have to do is maintain your body weight in order to perform these exercises. This also means that the risk of injury is minimal.

So if you are a beginner and you are worried about the workout, don't worry. Almost all of these exercises will suit you too!

1. Squats

  • Stand with your feet parallel. You can also stand with your feet facing each other at 15 degrees.
  • First, bend your hips and knees until your thighs are at least parallel to the floor.
  • Your heels shouldn't be off the ground.
  • Push through your heels to get back up.
  • This is the best beginner workout that you can do at home.

2. Push-ups

  • Get on all fours and place your hands a little wider than your shoulders.
  • Extend your arms and legs.
  • Lower your body until your chest is almost touching the floor.
  • Pause and then back.
  • Repeat the workout.

3. Last

  • Start in a push-up position.
  • Jump forward and let both legs return next to your hands.
  • Go back to the starting position.
  • Massively helps your lower body by pumping blood to almost all parts.

4. Skater hops

  • Start from the left and then jump to the right. Make sure you go as far as you can.
  • Sit back on your right foot and try not to touch the other.
  • Now repeat the step to land on the other foot.
  • It is undoubtedly an exercise done at home.

5. Burpee

  • Start in a low squat position.
  • Now kick your feet back into a push-up.
  • Do a push-up and bring your feet back to a crouch.
  • Jump up as far as you can and get back into the push-up.
  • It's one of the best beginner exercises to get started.

6. Arm circles

  • Extend your arms at your sides and stand tall. Make sure your arms are perpendicular to your torso.
  • Now make clockwise circles about 1 foot in diameter for about 20 to 30 seconds.
  • Now reverse the movement.
  • Fortunately, it's the easiest to do. So any beginner can get started with this without even thinking about it.

7. Frozen V-Sit

  • Lie on the floor with your arms and legs outstretched. Your hands and legs should be off the floor.
  • Begin the workout by lifting your torso while your legs come down to your feet.
  • Hold this position for about ten seconds.
  • If you are craving those packs of 6, this is the way to get it!

8. Step-up

  • Get a bench and put your right foot on the surface.
  • Make sure your right leg is straight.
  • Return to the starting position.
  • Repeat for ten to twelve repetitions on each side.
  • This is another potential workout for beginners.

9. Donkey whips

  • Start on all fours and lift your right leg behind you.
  • Now bring your right leg to the right side and then back to the center.
  • Repeat on the other end.

10. Dips

  • Hold the dip bars with your palms and straighten your arms.
  • Now lower until your elbows are on the right side. Make sure they don't flare up.
  • Get up again and repeat the workout.

11. Forward lunges

  • Stand up. Make sure your feet are together.
  • Now take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should barely touch the floor.
  • Now push through your back front heel and stand up again.
  • Repeat on the other side.

12. Sit-ups

  • Lie on the floor and bend your knee.
  • Put your hands behind your head and contract your core as you lift your torso.
  • Lower yourself and return to the starting position.
  • Repeat the workout for the best experience.

13. Fire hydrant

  • Start exercising on all fours.
  • Now lift your right leg to the side and keep your knee bent. Your knee should be at hip height.
  • Lower yourself down and move your knee across the floor.
  • Repeat on the other side.

14. Handstand wall walk

  • Stand in a handstand position with your feet against the wall.
  • Move your hands forward and walk down the wall until you are all the way down.
  • It's a fun exercise to do at home.

15. Trunk twists

  • Start on a high plank and attack your core.
  • Your left knee should come under your body towards your right elbow by twisting your torso slightly.
  • Repeat training on alternate ends.

frequently asked Questions

  1. How long does it take to see results?
    People who exercise daily and eat healthily can see results within six months. However, there may be times when you notice changes within at least three months.
  2. Can women do body weight training?
    Of course! Both men and women can build strong muscles through daily exercise.
  3. Do I need a trainer for this?
    Not really! A guided tutorial and the instructions listed above are enough for you.
06 Mar
Blog

Samsung Galaxy S21+ 5G Review: Business As Usual for Samsung

Samsung Galaxy S21 plus review back

"The Galaxy S21 + 5G is a sleeker, larger version of the S21. While it's great quality, it doesn't improve the S20 + drastically, nor does it match the height of the S21 Ultra."

  • Noble metal-glass body

  • Breathtaking screen performance

  • Capable camera

  • A 2021 flagship camera is missing

  • S21 Ultra is way better in many ways

If the Samsung Galaxy S21 Ultra 5G is the best Android phone you can buy right now, and the Galaxy S21 5G has the right ingredients but can't quite pull them together, then where is the Galaxy S21 + 5G? The price is exactly in between and mixes up the lackluster technical data of the S21 a bit, but still doesn't quite match the S21 Ultra for downright high-tech appeal. Is the Galaxy S21 + the confused middle kid or a little star waiting for its moment to shine?

Andy Boxall / Digital Trends

Since the Galaxy S21 + is almost identical to the Galaxy S21 in terms of software, performance, and camera capability, I won't go into a lot of details here, as DT's mobile editor, Andrew Martonik, already did so in their Galaxy S21 review . Instead, I'll talk about the design and battery that make the S21 + different, as well as some general opinions about the camera and software.

Design and screen

The Galaxy S21 + basically looks the same as the S21, only a bit bigger and a good deal heavier. It weighs 200 grams and is 7.8 mm thick, with a rather flat 6.7-inch screen that leads into the metal case and, most importantly, a Gorilla Glass Victus back panel. Fortunately, the rear cover made of polycarbonate can only be found on the S21. The matte finish hides fingerprints and smudges, and the attractive Phantom Silver color in our photos subtly changes color in different lighting conditions. It is very nice.

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samsung galaxy s21 plus check side buttons module "class =" m-carousel - image dt-lazy-no "src =" https://icdn3.digitaltrends.com/image/digitaltrends/galaxy-s21-plus-side-buttons -module -640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAAABAAndy Boxall / Digital Trends

Samsung Galaxy S21 plus test side camera module "class =" m-carousel - image dt-lazy-no "src =" https://icdn4.digitaltrends.com/image/digitaltrends/galaxy-s21-plus-side-camera -module- 640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAAABAAndy Boxall / Digital Trends

In keeping with the textured metal of the camera module, which is part of the metal housing like the S21 and S21 Ultra, the S21 + feels expensive, looks classy and, overall, is just the right weight to hold. The S21 series design is Samsung's best yet, and the massive camera module on the back of the S21 Ultra takes off the delicate, stylish look. Not so with the Galaxy S21 +. It's just the right mix in that regard, but the size of the phone can still bother some. It's nowhere near as big as the S21 Ultra or the Galaxy Note 20 Ultra, but it's still a sizable device. My medium-sized hands are struggling to reach over the body of the phone.

The screen is the same Dynamic AMOLED panel as the S21, only bigger. The 6.7-inch screen has a pixel resolution of 2400 x 1080 (FHD +) and a maximum dynamic refresh rate of 120 Hz. The software adjusts the refresh rate depending on what you are doing to keep power consumption under control. It's also a mostly flat panel with less curvature than the S21 Ultra. This has advantages when it comes to gaming but disadvantages when it comes to style. A flat screen can cause the phone to age prematurely.

If you're concerned, the FHD + resolution makes the viewing experience less impressive than the S20 + with WQHD + resolution. Do not worry. Comparing the two didn't reveal any noticeable difference when watching videos – whatever you're doing on the phone looks absolutely great. The video looks amazing, with beautiful colors, sharp details, and more brightness than you really need. This version of GFriends Mago demonstrates the screen's excellent ability to handle rapidly changing colors and tones. At 1080p and 60fps on the S21 +, it looks wonderful.

Andy Boxall / Digital Trends

The beautiful graphics are retained throughout the operating system, supported by the breathtaking brightness of the screen and the refresh rate of 120 Hz for super smooth scrolling, as well as useful adjustment with the Video Enhancer for more vivid colors, a white balance adjustment and various screen color modes. The stunning screen combined with the reasonable size of the Galaxy S21 + in the hand is great for video, gaming, and general everyday use.

camera

The S21 + has the same camera system as the S21 and is almost identical to the cameras of the S20. This means a 64-megapixel main camera, a 12-megapixel ultrawide camera and a 12-megapixel telephoto lens with 3x optical zoom. There is also a 10 megapixel selfie camera in a central hole in the screen. However, you will still find many of the same features found on the S21 Ultra, including 8K video recording, the interesting single take mode, image stabilization, portrait mode, and Director's View (where you record video with all cameras and switch between them can) real time) and much more.

Andy Boxall / Digital Trends

When I compared the S21 + directly with the camera of the S20 +, the software improvements from Samsung were clearly visible. The S21 + can handle shadows and difficult lighting outdoors far better than before, isn't over-saturated in the same way, and has a wider dynamic range. The result is very attractive photos with a tone that is still pop but not as fake as some photos from the S20's camera.

While 3x optical zoom is the preferred option for detail as you get closer to the picture, moving it up to 10x digital won't completely pixelate the photo, but you probably won't want to use the photos very often. To get the best zoom camera, you need to buy the Galaxy S21 Ultra, which has both 3x optical and 10x optical zoom – the difference is significant.

Disadvantage? The wide-angle and main cameras can lack consistency in tone and appearance, with the wide-angle camera increasing the saturation more. The wide-angle camera doesn't take great macro shots on the S21 Ultra either, and focusing on close-ups isn't the S21 + 's forte. The biggest disadvantage, however, is that the S21 + 's camera is only "good" and that is not enough for $ 1,000, especially if it is also the $ 800 Galaxy S21 or the iPhone 12 Pro and Google Pixel 5 far more are capable.

Battery and performance

I'm using an S21 + with an Exynos 2100 chip instead of the US model with the Qualcomm Snapdragon 888 with 8GB of RAM. On average days with around three hours of screen time, mostly social networking, email, browsing, and messaging, the 4,800 mAh battery drains to around 35% from around 7:30 a.m. to 1:00 a.m., which is means that general usage is a little shorter. You could get two days out of the S21 +.

Andy Boxall / Digital Trends

However, add in some games or heavy photo or video usage and you only get a single day. About 30 minutes of Asphalt 9: Legends, for example, uses 10% of the battery. If you do this twice a day, you will be nervously watching the percent meter around bedtime. Playing Asphalt 9: Legends over long periods of time showed that the S21 + may not be able to handle intense games as intensely as the S21 Ultra, which has the same chip but more RAM. The game suffered from dropped frame rates and slowdowns, and eventually crashed after a very long session when there was a lot going on on the screen, which wasn't at all on the S21 Ultra. Otherwise, the performance was flawless and no other games had such problems.

Andy Boxall / Digital Trends

The S21 + has Android 11 with the Samsung OneUI 3.1. It is identical to the S21 and the S21 Ultra. For more information on the software's strengths and weaknesses, check out the reviews of these two phones. The 25-watt fast charging is also the same for all Galaxy S21 models, along with the wireless 15-watt charging and reverse charging. Fortunately, Samsung used a new fingerprint sensor on the S21 + than on the S20 +, and its performance is excellent.

Price and availability

The Samsung Galaxy S21 + is priced at $ 1,000 for the 128GB model or $ 1,049 for the 256GB version. In the UK, the 128GB Galaxy S21 + is £ 950 or £ 999 for the 256GB version. It is now available, either activated via Samsung or Amazon or with a contract with all major network operators.

Our opinion

The Samsung Galaxy S21 + 5G appears to be the middle child of the 2021 S series, and while that's true in terms of size, it's not about technology. The S21 + comes no closer to the incredible capabilities of the S21 Ultra than the S21 and is really only there for those who think the S21 is too small. If you want the true S Series flagship this year, you have to Buy the S21 Ultra 5G.

Does that mean you shouldn't be considering the S21 + at all? No, if you are interested in the S21 or the S21 +, it is the model of the two that you need to buy. The Gorilla Glass Victus back panel gives it the class that the S21 plastic lacks, the larger screen really shows the breathtaking quality, and the battery life – although not exactly long – is better.

The extra cash to spend on the S21 is a little on the high side if the camera is not only the same, but also not as good as the $ 1,000 iPhone 12 Pro or the $ 699 Google Pixel 5 -Dollar S21 + owners interested in camera performance for the $ 1,200 S21 Ultra.

When I tested the Galaxy S20 + in early 2020, I called it the "safe choice," and that's exactly how I see the S21 +. It's pretty and capable, but it doesn't cross borders or lead exciting advances. They know that the quality is excellent and that it will last. The fact that I am saying exactly the same thing about the sequel is both comforting because nothing has changed and depressing because nothing has really changed. The Galaxy S21 + runs as usual.

Is there a better alternative?

Yes. Assuming you're not set on an Android phone, the Apple iPhone 12 Pro is the better buy for $ 1,000. The camera is superb, the size is right, the performance is excellent, and since it has 5G this year, it will last just as long as the S21 +. Obviously, things change a little when Samsung offers deep discounts – at the time of writing. The S21 + was brought down to just $ 800, but that's not a permanent sale.

If Android is essential, the Galaxy S21 + 's main competition has not really arrived in 2021. The OnePlus 8 Pro is still very good, but the OnePlus 9 series is on its way very soon and it may be worthwhile to see what the updated model has to offer if you're not in a hurry. If you're in the UK or don't mind importing, the Xiaomi Mi 11 shares the S21 +’s excellent screen and improves the technology in the camera, but battery life suffers.

How long it will take?

Samsung is committed to providing software and security updates for up to four years. The S21 + has an IP68 rating and a metal case, and it has a ton of power plus 5G to keep it updated. All of this means that a two-year contract with a carrier feels relatively new in the end and lasts for at least another year before you really have to think about an upgrade.

Should you buy it?

Yes, this is definitely the model when you can choose between the S21 and the S21. Don't expect this to be anything more than a slightly updated version of the S20 + from last year, however. If this bothers you, there are better options.

Editor's recommendations




05 Mar
Blog

Garmin Lily Review: Bring Fashion to Your Fitness Watch

Garmin Lily Rating Wrist

Garmin Lily Women's Fitness Classic Smartwatch

"The Garmin Lily brings the much-needed feminine flair to a mostly male fitness watch market."

  • Stylish, classic look

  • Pulse oximeter

  • Excellent sleep and wellness tracking

  • Decent battery life

  • Grayscale display

  • No GPS on board

  • No music storage

Smartwatches are usually designed for function and not for fashion, which is why the Garmin Lily attracts attention. With its slim design and feminine color selection, the Lily was carefully designed for women. Garmin hits the bull's eye when it comes to Lily's looks, but surprisingly, the features are a bit short.

The petite size is perfect

There is little doubt that Garmin can make monstrous GPS watches, but the lily shows that Garmin can successfully downsize too. The delicate round face (34.5 mm) and the narrow 14 mm band make the Lily ideal for women. It fits my wrist perfectly and is one of the most comfortable smartwatches I've ever worn. I even prefer it over the Apple Watch SE, which has been a staple on my wrist for years.

With a weight of 24 grams, the Lily is one of the lightest smartwatches on the market. It doesn't put any strain on your wrist and is slim enough that it won't get caught on clothing. You barely even realize you're wearing it until you receive an incoming notification. Although the Lily is small, it offers around four days of battery life between charges.

Creative, classic design

The Lily has a classic design that is more like a luxury watch than your standard fitness watch. The band is delicate and the round display is framed by a thin aluminum or stainless steel bezel that is attractive and non-flashy. Even the sports models that have silicone instead of a leather strap share this classic, good look.

Although the Lily is small, it still delivers up to four days of battery life between charges.

When not in use, the lily's grayscale display disappears, leaving behind a patterned lens. The different colors have different patterns and give the watch a touch of class. The choice of colors is decidedly feminine, but reserved so that it goes well with a variety of outfits. You can wear the lily to work or for a night on the town and no one will know it's a fitness tracker.

Long-lasting but disappointing display

The display is bright and easy to read, but its 16-level grayscale is a step back from the colorful OLED on the Apple Watch and Garmin Venu. The display of the lily isn't bad. It's just not as good as its competition.

The display is covered with Gorilla Glass 3, which is scratch-resistant. After three weeks of wearing the watch, the lens above the display is still flawless.

Robust wellness tracking compensates for missing functions

Like most Garmin devices, the Lily offers numerous wellness features, including stress monitoring and energy tracking of the body's batteries. It can even calculate your breathing rate and blood oxygen levels while you sleep. All of the great wellness tracking, sleep metrics, and widgets you'd expect from a Garmin watch are included in the Lily. Garmin saves a bit on activity options – there are only a handful of timed activities to choose from. While there are fewer choices than most other fitness watches, the activities included are wide enough to cover the basics for most people.

As great as it is at the spa, the Lily lacks some key features. Don't bother setting up Garmin Wallet as you can't use NFC contactless payments with the Lily. It also doesn't have a built-in GPS and instead uses your phone's GPS to calculate distance and pace. Another disappointing area is music. The Lily has a music widget that allows you to control the music that is playing on your phone. The watch does not have built-in memory, so you cannot download music to the watch for offline listening.

Our opinion

The Garmin Lily is ideal for a woman who wants to control her health and fitness with a decidedly feminine watch. The $ 199 price for the sports band and even the $ 249 for the classic leather model are well worth it if you prefer fashion over features.

Is there a better alternative?

If you are a woman looking for a very feminine or classic watch with basic fitness tracking, there is no better choice than the Garmin Lily. If you don't mind a more general look, Garmin Venu or Fitbit Versa 3 might be a better option. Both watches offer an always-on AMOLED display, built-in GPS, and mobile payments for about the same price as the Lily.

How long it will take?

The Garmin Lily has a strong feminine side, but that doesn't mean it's soft. Like most Garmin watches, the Lily is as sturdy as nails and durable. Garmin is constantly updating its watches with bug fixes and new features. If you encounter a problem, Garmin offers a one-year warranty.

Should you buy it?

Buy the lily if you are a woman who wants a fitness tracker that looks like a luxury watch.

Editor's recommendations




05 Mar
Blog

Chris Evans Workout Routine | Captain America Diet Plan

It's no surprise that Chris Evans looked absolutely hot in the Marvel films as Captain America. Fans can't stop adoring him in the movie.

However, if you look carefully, it's fitness that makes him look so attractive. So what did he do to get into such shape? How did he manage to look so hot and do justice to the character bit by bit?

If you're as curious as I am, let yourself be guided through Chris Evans' training routine for his Captain America character today. We bet; You won't be able to take your eyes off it!

The ultimate Captain America routine

Anyone who has watched Captain America wanted this physique at some point. Well it doesn't feel like a dream anymore Like a magic potion, this ultimate Captain America routine can help you achieve the hot body of your dreams.

All you have to do is follow the directions carefully and stick to the routine. You will see the results show up soon.

Monday – back
Weighted pull-ups: 4 sets of 4-6 reps
· 1-arm dumbbell row: 2 sets of 4-6 repetitions
Seated row of cables (preferably with a wide grip): 3 sets of 6-8 repetitions
· Lat Pulldown – 3 sets of 8-10 reps
Cable crunch – 3-4 sets of 10-12 repetitions

Tuesday – chest
· Incline press: 4 sets of 4-6 repetitions
· Bench press: 3 sets of 8 reps
· Cable Crossing – 2 sets of 10-12 repetitions
· Face Pulls – 3-4 sets of 8-10 repetitions

Wednesday – rest
· Rest. Stretch. Do some soft tissue work. Optional cardio.

Thursday – lower body
· Deadlift – 3 sets of 4-6 reps
· Lunges – 2 sets of 6-8 repetitions per leg
Leg Press – 3 sets of 10-12 reps
Calf raises (seated or standing) – 5 sets of 10-15 repetitions
· Hyperextension – 3 sets of 10-12 repetitions
Cable Wood Chopper – 3 sets of 10-15 repetitions per side

Friday – upper body
Seated dumbbell press – 3 sets of 6-8 reps
· Weighted pull-ups – 3 x 6-8 reps
· Cable Crossing – 3 sets of 10-12 repetitions
· Side Delt Raises – 3 sets of 10-12 reps
· Back delt raises – 2 sets of 10-12 reps
· Barbell Curl – 3-4 sets of 8-10 repetitions
Overhead Triceps Rope Extensions – 3-4 sets of 8-10 reps

Saturday – rest
· Rest. Stretch. Do some soft tissue work. Optional cardio

Sunday – rest
· Rest. Stretch. Do some soft tissue work. Optional cardio.

What do you have to do?

Becoming Captain America can be a lot of hard work. However, it will be worth it in the end. There are a few things that you need to be aware of in order to be comfortable for you. Something like this will help you achieve the body that you have always wanted. Let's take a look!

  1. You need to gain body mass. Building a muscle base is very important. They know this is one of the most important things that makes him look like a bomb in the first place. Now, many people think that losing fat can help them look their best. But that's not correct. Losing weight but having muscle means nothing. It won't make you well at all. SO, at least 25 pounds of muscle gain in the early stages is perfect for you.
  2. You need to get slim. Now we already know how slim Chris Evans is in Captain America. He has strong muscles but minimal body fat. That is the most important thing that you should consider for yourself as well. So make sure to reduce your body fat and build muscle accordingly. Around 10 to 12% body fat is all you should have. That's what even Chris Evans had in the film.
  3. Focus On Proportions – Chris Evans focused immensely on training variations in order to do what he does best. SO he was able to build a beautiful physique in no time. So if you want to crouch every day, that is not enough. You will also need other exercises to train your body and make you look like it.

Captain America's diet plan was everything.

Now we all know that calories are critical to these muscles. Apart from that, a generous amount of protein is also important. So make sure you focus well on these and don't skip meals. Also, focus on taking multivitamins to help strengthen your body.

frequently asked Questions

  1. Does this exercise routine work?
    Yes, it always worked well.
  2. How long does it take to acquire this body?
    As long as it takes you to follow the plan efficiently.
  3. Is Fish Oil Good For Overall Health?
    Yes it is.
05 Mar
Blog

Marshall Mode II Review: Light As A Feather, Loud As Hell

Marshall mode II

"If you like it loud, Mode II puts out a huge amount of sound."

  • Cool design

  • Very convenient

  • Big, bold sound

  • Good call quality

  • Wireless charging

  • Average battery life

  • No quick charge

  • No custom controls

  • No noise cancellation

Marshall's Personal Audio division has made some great headphones and wireless speakers over the past few years, but until now they've been waiting to venture into the insanely competitive category of true wireless earbuds with their $ 179 Mode II. Was it worth the wait for Marshall fans? Let's take a look at it.

What's in the box?

Marshall mode IISimon Cohen / Digital Trends

The small cardboard box contains the Mode II earbuds in the charging case, four sizes of silicone earbuds (media is installed by default), a USB-C charging cable, and some quick start documentation.

design

Marshall mode IISimon Cohen / Digital Trends

Zound Industries, the company that licenses the Marshall branded personal audio products, has always done an excellent job incorporating design elements from Marshall's iconic guitar amps. Mode II maintains this tradition without going overboard.

The charging case features the same amp-inspired textured black plastic as the Marshall Emberton speaker with the Marshall script logo, while the earbuds simply get the stylized "M". In a sea of ​​inconspicuous black plastic earphones, the Mode II is characterized by a retro cool that only the Marshall brand can offer.

That dedication to style even picks up on the USB-C charging cable, which is much longer than a set of wireless earbuds and looks like an electric guitar patch cord – very cool.

I was able to leave Modus II in my ears for hours without getting tired.

Both the earbuds and the wireless charging case are remarkably small and light. At just 44.5 grams in total, they're lighter than the AirPods Pro and AirPods with wireless charging.

The earbuds themselves have a very low profile so they sit almost flush with your outer ear and won't interfere with hats or helmets.

But don't let the small dimensions worry you. The Mode II are solidly built and their case easily protects them from minor mishaps or encounters with other objects when you carry them in your handbag. Thanks to an IPX4 rating, they can survive even your most strenuous workouts.

Comfort and control

Marshall mode IISimon Cohen / Digital Trends

The Mode II's small size makes it a very comfortable, yet secure fit. More than most real wireless earbuds I've tried, I've been able to leave Mode II in my ears for hours without getting tired.

Marshall did a great job with the touch controls. If you've read my other earbud reviews, you know that I'm generally not a fan of this type of control and instead prefer the accuracy of a physical button. But Mode II struck the perfect balance of just being sensitive enough that you don't have to tap them repeatedly, but not so hair-triggered that accidental touches become a problem.

Even better, successful touches are confirmed by a subtle but audible feedback tone, which I believe should be the standard practice for all touch-controlled earbuds.

The Marshall Bluetooth app allows you to view the remaining battery life, adjust the EQ and transparency mode (more on that later). However, you cannot customize the controls. The included gestures let you manage play / pause, skip back and forth tracks, answer / end calls, access voice assistants, and turn transparency on and off. However, there is no way to control the volume that you need to use your phone at.

Marshall is sticking to his promise that the Mode II are "in-ear headphones designed for loud devices".

The Mode II are equipped with wear sensors, but strangely enough Marshall limits their functionality to the automatic pause. In other words, if you remove an earbud, your music will automatically pause. However, when you put it back in, you'll need to manually resume your music using the appropriate touch gesture. I really want Marshall to fix this shortcoming with a firmware update and give us the option to completely disable it in the app.

You can either use your own earbud for phone calls or music. Using only the right earbud gives you control of the track while using the left earbud you can talk to your phone's built-in assistant.

Sound quality

Marshall mode IISimon Cohen / Digital Trends

Mode II is factory-tuned with the “Marshall Signature” EQ, a bold and punchy mix that favors the bass. It works with a variety of music genres, from the acoustic sounds of jazz ensembles to the full-fledged electrical studio work of Beck or Daft Punk. Stereo imaging is alive and creates good width and depth for the soundstage.

This signature sound is comparable to both the AirPods Pro and the Jabra Elite 75t, but Mode II offers slightly better clarity, with the upper registers being more noticeable.

If the signature sound isn't for you, the Marshall app lets you create two of your own custom 5-band EQ presets. While playing with these, I found that I was able to significantly cut the bass that some listeners may prefer. You may also want to try turning down the highest frequencies. The standard EQ tends to be sharp and sibilant, which can be a bit annoying, especially when listening at higher volumes.

Marshall speaks of higher volumes and keeps his promise that the Mode II are "in-ear headphones that are designed for loud devices". They get very, very loud indeed – dangerous indeed. I found that even at around 40% volume, I had reached my personal limit for comfort.

If your phone has a built-in ability to reduce loud noise (as most iOS and Android devices do), I highly recommend leaving it on, with a threshold of 85dB or less. Noise-induced hearing loss is no joke and you should take precautions to keep Mode II from maxing out.

Transparency mode

Marshall mode IISimon Cohen / Digital Trends

The silicone earplugs help the Mode II achieve a very good seal in your ear, effectively keeping out external noise. A single tap on the left earbud activates transparency mode so you can hear more of your surroundings.

There is no quick charge option. So if you run out of juice, it will take two hours to fully charge the juice.

You can set the transparency in the Marshall app, but even at the maximum setting, the feature will prefer sounds that are further away rather than those that are close together. This is good for being more aware of your surroundings during times when you are near traffic or other hazards. Having your own voice sound natural for phone calls or conversations is less effective. You will still be aware of a certain subdued quality of these interactions.

Battery life

Marshall mode IISimon Cohen / Digital Trends

The battery life for the earphones is five hours per charge, in the case of an additional four charges for a total of 25 hours. These specifications are almost identical to Apple's AirPods. That's more than enough battery life for a full day, but unfortunately Marshall didn't include a quick charge option. When your earbuds run out of juice it will take two hours to fully charge. This could be frustrating for travelers who suddenly run out of power on a long flight.

You can see the remaining charge on the earbuds in the app, but you'll have to rely on the case's front LED to find out where the juice is – although with a green / orange / red color scheme, that isn't quite as accurate .

Call quality

Marshall Mode II "class =" m-Karussell - Bild dt-lazy-no "src =" https://icdn2.digitaltrends.com/image/digitaltrends/marshall-mode-ii-00007-640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP//yH5BAEAAAAALAAAAAABAAEAAAIBRAA7Simon Cohen / Digital Trends

Marshall Mode II "class =" m-Karussell - Bild dt-lazy-no "src =" https://icdn3.digitaltrends.com/image/digitaltrends/marshall-mode-ii-00008-640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP//yH5BAEAAAAALAAAAAABAAEAAAIBRAA7Simon Cohen / Digital Trends

Marshall Mode II "class =" m-Karussell - Bild dt-lazy-no "src =" https://icdn4.digitaltrends.com/image/digitaltrends/marshall-mode-ii-00004-640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP//yH5BAEAAAAALAAAAAABAAEAAAIBRAA7Simon Cohen / Digital Trends

Since Mode II has no active noise cancellation (ANC) and therefore fewer microphones than the ANC models, I wasn't expecting a particularly good call quality, but Mode II is great for making calls. Wind noise can still overwhelm your voice, but when conditions are reasonably calm these earbuds do a very good job of ensuring that your voice is heard clearly with a minimum of compression.

They automatically switch to transparency mode when the microphones are activated. This comes in handy, but as mentioned above, it doesn't completely remove the muffled sound of your voice in your own ears. Even so, I think Mode II will be decent for most types of calls.

Our opinion

While not as comprehensive as true wireless earbuds at similar prices, the Marshall Mode II offers big, beefy (and loud) sound in a tiny and stylish package that fans of the Marshall brand are sure to enjoy.

Is there a better alternative?

Marshall's iconic style is totally one of a kind, but for the same price or less than Mode II, you can find plenty of excellent alternatives including:

  • $ 180 Jabra Elite 75t: Longer battery life, ANC, better transparency mode, customizable controls and a warmer overall sound, but no wireless charging.
  • $ 130 Soundcore Liberty Air 2 Pro: Longer battery life, ANC, better transparency mode, customizable controls, but bigger and possibly less comfortable.
  • $ 199 Klipsch T5 II: Longer battery life, better protection from water and dust, and better sound.

How long will they last?

Marshall grants a one-year guarantee on Mode II. They appear to be very well built and their IPX4 rating should help them withstand years of use. If you charge them regularly, you can expect the battery capacity to decrease over time.

Should you buy it?

Yes. The Mode II comes with a premium price tag for the Marshall name, but they're stylish, they sound great, and they're very portable.

Editor's recommendations




05 Mar
Blog

Best Organic Eye Cream: For Wrinkles, Eye Bags & Puffiness

Dark circles, wrinkles, puffiness – all the words that you don't want to associate with the delicate area around your eyes. When it comes to eye problems, you don't have to put up with living with these little problems around your eyes. We have some skin care tips and tricks to help you keep your eye area bright and youthful, as well as a roundup of some of the best organic eye creams out there. These organic products are formulated to make your eyes look their best!

What causes under-eye bags, eye wrinkles, and puffy eyes?

Several factors contribute to the development of under-eye pouches, wrinkles, and puffiness around the eyes. Although you may hear the phrases under eye bags, dark circles, and puffy eyes used interchangeably, each is different from the other. Here's a closer look at the main culprits.

Undereye bags

Eminence Organics International educator Brian Goodwin tells us, "Under-eye pouches are a loss of tightness and tone in the tissues under the eyes caused by multiple causes that produce a perceived tired or tired expression." Typical signs and symptoms of under-eye pouches are slight swelling, sagging, and sagging or loose skin. As you age, the tissues and muscles that support your eyelids weaken naturally. The skin loses collagen and elastin and when this occurs the skin around your eye area begins to sag and sag. Loss of skin tone allows the oil, which is usually confined to the space around your eyes, to shift and slide into the lower eyelids. This leads to droopy eyelids, where the skin sags towards the eyes, making you look less alert and tired.

Eye wrinkles

They say the eyes express all the joy that you have experienced in life. And sometimes that joy manifests itself in fine lines and wrinkles around the delicate eye area as you get older. Unlike the muscles in the rest of the body (which are connected to our bones), the muscles of the face are attached to our skin tissues. When we smile or frown, the muscles under the skin contract and expand, causing temporary wrinkles and lines of expression. These wrinkles can appear as crow's feet around the eye area.

Swelling

Puffy eyes are the result of temporary swelling, typically caused by fluid retention. When fluid builds up and collects around your eyes and the surrounding tissues, it can cause unsightly puffiness and puffiness. Sometimes a puffy eye area is all about the natural aging process. As you age, the tissue around your delicate eye area becomes weaker. The skin becomes less elastic and can become saggy, leading to more prominent bags under the eyes and a sagging appearance. Over time, the tissues and muscles that surround the eyes also weaken, causing puffiness and puffiness.

Twin villains salt and alcohol are major causes of puffy and puffy eyes. You may love your salt rim margarita cocktails, but they destroy the condition of your skin. Excessive sodium and alcohol levels can cause your body to become dehydrated. When this happens, your skin and other organs crawl to hold on to as much water as possible. The result: swelling and gas, especially under the eyes.

Seasonal allergies and lack of sleep are also major causes of puffy eyes. The skin around your eye area is not only delicate but also delicate. When it comes into contact with allergens like pollen, dander or house dust mites, your body goes into attack mode. The other cause of puffy eyes? Insufficient eyes. When you save while you sleep, the blood vessels under your eyes dilate, causing puffiness and puffiness. When you lose sleep due to stress there are two problems.

If you are dealing with any of these pesky eye problems, don't worry. You can minimize the appearance with smart solutions.

Woman checks her bags under the eyes

Best organic eye creams for repairing under eye pouches

Since the delicate skin around the eyes becomes less elastic with age and leads to more noticeable bags under the eyes, targeted treatment is required to correct this problem with the under eyes. Eminence Organics Cucumber Eye Gel is one of the best solutions for brighter and revitalized eye area. This award-winning treatment combines soothing cucumbers with herbal ingredients to reduce puffy under-eye bags.

How to smooth out the look of wrinkles under your eyes

Fine lines and wrinkles are an inevitable part of the aging process – and at Eminence Organics we strive to help you age gracefully and naturally. To combat annoying crow's feet, we recommend applying Marine Flower Peptide Eye Cream with Hibiscus Instant Line Filler. Our Marine Flower Peptide Eye Cream uses naturally derived plant peptides, innovative algae extracts and Smart Collagen + Complex to visibly lift and fill the eye area, while the Hibiscus Instant Line Filler smooths the look of fine lines and wrinkles in just two minutes. With an innovative applicator with a curved tip Advanced Instant Lift fX The treatment consists of botanical peptides to reduce the appearance of fine lines and wrinkles.

How to reduce puffiness

For particularly swollen days, try a cool compress. Experts swear by the deflagration power of chilled, moist green tea bags and cool cucumber slices. Eminence Organics Lead Skin Care Trainer Natalie Pergar has an additional trick up its sleeve: spoon (yes, spoon). Follow these steps to relax your eye area:

  • Put a couple of spoons in your refrigerator overnight
  • In the morning, squeeze the cool spoons around your eye area for 30 seconds
  • Work from the outside in to encourage lymphatic drainage

Finally, apply an eye cream with natural ingredients that reduce puffiness, soothe inflammation and promote blood circulation. We recommend using the Marine Flower Peptide Eye Cream as this ultra-rich eye cream not only helps with wrinkles but also improves the appearance of puffiness and dark circles.

With the Hibiscus Ultra Lift eye cream you can fight tired looking eyes immediately. This Advanced Instant Lift fX eye treatment is enriched with caffeine, hibiscus and an ice wine that visibly defoates the eyes. It has a cooling stainless steel rollerball applicator that minimizes the occurrence of puffiness.

Steps for applying an eye cream

Now that you've chosen your eye cream, it's time to apply it properly. Follow these simple steps to add an eye cream to your skin care regimen:

  1. Take an amount the size of a pea (this is enough coverage for both eyes).
  2. Warm on the back of the hand
  3. Use your ring finger (it has the least amount of pressure)
  4. Tap the eye bone area

Bonus tips for a more youthful eye area

Cut down on salty foods

Salty foods can be the main cause of your under-eye pouches. If your bags under the eyes are particularly puffy, it may be time to avoid prepackaged, processed foods high in sodium and load up whole foods like fresh fruits and vegetables.

Facial massage

Facial massage is a simple and effective way to improve blood circulation and activate a sluggish lymphatic system. Lymphatic drainage is a massage technique that targets the lymph nodes to encourage the movement of fluids throughout the body. This, in turn, will help reduce puffiness and de-puffed areas where lymph has accumulated, such as under your eyes. Follow these steps to get a spa-level facial massage at home.

Stay elevated while you sleep

Another out-of-the-box trick for reducing under eye pouches is to keep your head raised while you sleep. Gravity can cause excess fluid to pool under your eyes and make them hang and hang. Try sleeping on your back and prop your head with an extra pillow to keep it high. You can even buy a special wedge pillow for extra comfort.

Are you looking for more skin care tips to help resolve under-eye problems such as bags under the eyes, dark circles and puffiness? Visit your preferred Eminence Organics Spa partner for bespoke advice from a licensed esthetician.

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Hibiscus Ultra Lift eye cream

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04 Mar
Blog

Dynamic Variable Resistance Training is The Best Tool Not In Use

Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT ™) has enabled him to present in more than 13 countries and to publish in top outlets such as Men & # 39; s Health and the Wall Street Journal.

In this episode we discuss the DVRT system, why sandbags are such a versatile tool, and the importance of training modalities that challenge stability and develop solid movement mechanics.

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

04 Mar
Blog

Wyze Bulb Color: The Worthiest Cheap Smart Light Bulb

Wyze Bulb color in lamp green

"It's so good and cheap that you may never return to Philips Hue."

  • Really bright edition

  • The colors are very saturated

  • Doesn't need a bridge

  • Ridiculously cheap

Anyone who has expressed an interest in upgrading to smart LED lightbulbs knows the Philips Hue brand. You could say it's the Apple of smart lighting based on the countless positive reviews of its lightbulbs and the brand loyalty that has been built over the years. However, the light bulbs can be expensive.

Because of this, I've enjoyed some cheaper alternatives over the past few years. Xiaomi's Yeelight picks up only $ 27This is a significant savings over the $ 50 you would pay for a single Philips Hue color changing bulb. Even better were the Sylvania Smart + lamps that I used in my bathroom. A 4-pack is only $ 35.

Now we have another new competitor in the room with the Wyze Bulb Color. After achieving success in a variety of areas of the smart home, Wyze is making a stir in the lighting category with its $ 35 worth of color-changing lightbulbs.

Shining bright

One of the biggest drawbacks of cheaper alternatives, similar to Xiaomi's Yeelight, is that they are typically not that bright. Fortunately, that's not a problem for the Wyze Bulb Color. In fact, there is no comparison in terms of peak brightness when compared to Yeelight and Sylvania Smart + – it is noticeably brighter.

Wyze Bulb paint on the tableJohn Velasco / Digital Trends

This is due to the 1100 lumens of brightness it can produce, making it a 75 watt equivalent lightbulb. For comparison: Sylvania Smart + and Yeelight are 60 watt equivalent light bulbs. If you place the three lamps next to each other, there is no question that the Wyze Bulb Color has the strongest light output. In addition to the colors, this also applies to all temperatures of the daylight colors.

It's cheap but powerful.

And what about the mighty Philips Hue A19 lamp that I've been using for years? Although the differences aren't that big, the Wyze Bulb Color is still lighter – if only with a narrow border.

No bridges are needed here

Ask anyone who has dealt with a wide variety of smart home devices and they will tell you how annoying it is to set up a bridge. In my particular situation, my router only has a few Ethernet ports available to install a bridge. So it's a relief that the Wyze Bulb Color doesn't require one. Instead, connectivity is limited to Wi-Fi.

Wyze Bulb Color Wyze AppJohn Velasco / Digital Trends

Setting up with the Wyze app for Android is child's play. As a result, I had to briefly connect to the bulb's Wi-Fi network before I could automatically connect to my home's Wi-Fi network. The app is pretty straightforward and has controls for brightness, color modes, automation, and scene modes. If you prefer your favorite smart home ecosystem, you'll be happy to know that it has support for Amazon Alexa and Google Assistant. Voice controls work like a charm once they're set up through the Google Home app, so I can group them with other smart lights for room-by-room control.

Wyze Bulb paint on table greenJohn Velasco / Digital Trends

The only flaw with this experience concerns the scene modes that Wyze offers. In contrast to the Philips Hue lamps, the scene modes provided by Wyze are uniform. That means you just set all the lights to the same color – while Philips Hue gives you some interesting color combinations that are more dynamic. Hopefully that will change as things move forward.

Vibrant colors that burst

I was skeptical about saturation, mostly because most of the inexpensive lamps I've used didn't produce enough brightness and saturation to make colors pop. Here, too, the Wyze Bulb Color impressed me with the intensity of its color saturation. Blue and red are especially saturated and vibrant, so even a single lightbulb does a wonderful job of distributing enough saturation evenly wherever it goes.

Our opinion

Wyze's appetite to conquer the smart home never seems to end. The Wyze Bulb Color is a solid competitor in the field of intelligent lighting that dominates everything else in its price range. At $ 35 for a pack of 4, the Wyze Bulb Color is a fantastic way to light up your home without spending a fortune. It's cheap but powerful.

How long it will take?

The design of the Wyze color pear doesn't differ from anything else I've come across. It's mostly plastic, which is a good thing because, unlike traditional incandescent and compact fluorescent (CFL) bulbs that use glass, the plastic won't break as easily when the lamp is hit. Life expectancy is 25,000 hours, but there is a 1-year limited warranty that covers defects.

Is there a better alternative?

Not really for the price. Wyze's name in the tech space is growing all the time, so I feel that their products are more reputable than other cheaper alternatives you can probably find online.

Should you buy it?

Yes, it's only $ 35 for a 4-pack. That's cheaper than just buying a single Philips Hue color-changing light for $ 50.

Editor's recommendations




04 Mar
Blog

Dynamic Variable Resistance Training is The Best Tool Not In Use

Josh Henkin is a CSCS and Master RKC with twenty years of experience. His innovative Dynamic Variable Resistance Training (DVRT ™) has enabled him to present in more than 13 countries and to publish in top outlets such as Men & # 39; s Health and the Wall Street Journal.

In this episode we discuss the DVRT system, why sandbags are such a versatile tool, and the importance of training modalities that challenge stability and develop solid movement mechanics.

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

04 Mar
Blog

Midline Rule: Simplify Your Stance

Are there any original thoughts? Have we covered it all or are there thinkers out there who aren't in the box? I know my friend David Weck in San Diego is changing the game of running, but if we focus on the basics of strength training, do we all vomit the same things as we add our special torch?

The reason I am asking is that in working with my population (13-18 years old) I have had to simplify and streamline a lot of my teaching in order to get what I need from them. Anyone of you who work in this demographic realizes that if you get too scientific, the boys will turn you off. I learned this the hard way.

So it was my job to distill the big words, find ways for the kids to understand the bigger concepts, and make rules. Then the boys can skillfully navigate through a training session and think independently.

Before we begin, let me acknowledge you as the Smarties who are reading this. What you are reading now applies to most of them.

Yes, because of something unique to them and they alone, there will be those who do this coaching inappropriately. Someone with an anatomical problem that forces some change in the rules presented may not be the perfect person for this.

But this teaching is for the masses.

This technique is intended for coaches like me who train large groups at the same time and see between 60 and 150 children per training session, every hour of every working day.

It's rarely less than 60 bodies and I'll be training up to eight groups a day.

  • I have to be efficient.
  • I have to be precise.
  • I need to simplify things where the vast majority can understand what I am asking.
  • And I need them to solve problems independently.

Simplicity is the recipe.

Don't share everything you know.

I know you are not a child, but you would be lying to both of us if you didn't need permission on some things just yet. We do it with our government, our jobs, the law, even within the confines of our own homes. So what I'm about to tell you could set many of you free.

You have my permission not to share everything you know during the coaching.

"I see this all the time with young coaches. They are so excited about all the science they are consuming and all the new technological know-how that they want to vomit peacocks and words to vomit it all into their clientele."

And what I've learned after almost 25 years is just to tell them what they need to know to do what you want, how you want, and nothing more.

If I need one of my high schoolers to pry their knees while squatting or pulling, I don't have to give them a dissertation on why.

  • Yes, I could write books about why it makes everything better, safer, and more powerful.
  • I could explain to them the anatomical pros and cons and explain why it is structurally a superior approach to others on a clinical level.
  • I can give detailed reasons and justifications that the innervation of the gluteal muscles first protects the spine and then drives the work into the motor of the hip.

But why should I do that? Just get your damn knees out – each rep.

If I can simplify, qualify, and streamline things so that my children know what I want and apply it at the right time, why go further? This article is just that.

It's a lot of experience and over two decades of careful distillation in the simplest of terms that works 99% of the time.

All the goodies are in the middle line

In the center line are the goodies – eyes, throat, lungs, heart, diaphragm, viscera, and reproductive devices.

Any structures that are worthwhile and responsible for keeping you alive run along your center line.

The further you are from the center, the less critical it is.

If you've spent time practicing martial arts, especially Chinese styles, you will quickly learn to attack the center line.

If you want the fight to end, immediately crush somewhere on the center line.

Remove an eye, mash a throat, punch your knee in the diaphragm, or rake some testicles and watch your opponent pull back quickly.

There is also movement in the center line, especially sporting movement.

The best movers have uncanny control over their core (as much as I hate that word). Again, I use martial arts by default. Watch high-ranking fighters kick, throw punches and attack their opponent. As you slow down the video, you'll see the middle section initiate winding and spiraling to create speed, power, and precision.

I trained the Chinese internals for a long time.

"The movement is based on the idea that an etheric pole runs through the body from the center of the top of the head, through the perineum and out of the perineum – the taiji pole drills to the center of the earth and anchors itself in the sky."

Woo, woo sounds, I know. Once you get a feel for it and understand that it is very similar to one of the horses on a carousel and that you are effectively a kabob with a bar going through it. Your movement becomes cleaner, and your root becomes sturdy and powerful.

That control is why, when you see senior tai chi players move through their sequences, one of the things you notice is how balanced they look, how wonderful their posture is, and how they gain otherworldly control seem to have – it's because they do.

If that's too imaginative for you, consider your focus. As long as you have your center of gravity, things like balance become a little more under your control.

So we pan, crouch, push and pull the way we do. Remember to catch a clean one. Why is it so important to move our elbows through and up when catching a clean one? Those in the know know that there are probably dozens of possible answers.

The best thing, however, is to raise your elbows with the humerus parallel to the floor. Functionally, this puts the load of the bar right in the center of your body.

however::

  • In 90% of error-free failures, the charge is forward.
  • 90% of these failures can be attributed to elbows pointing down.

The bar itself is in the front center of the body and effectively moves the lifter's center of gravity in front of the body. The entire event results in the lifter either deflating or tumbling forward to regain balance.

It's a hot mess that the lifter could have avoided if the lifter shot their elbows up as fast and as high as possible.

The importance of foot biomechanics

I'm not the type of guy who's really into how the foot works, but I do know a few things. Anyone who disregards their feet, glazes over their role or doesn't know how important the feet are, puts on handcuffs in every training situation.

I'm not saying you need to buy those creepy minimalist shoes or take a course on foot anatomy and biomechanics, but there are a few things you need to admit if you want to get the most out of your workout.

Yes, it would be helpful if you considered your shoes for the job in front of you.

No, you wouldn't wear ice skates to run sprints. So you shouldn't be wearing new balloon shoes from one of the best dog shoe manufacturers for lifting.

Any closed chain exercise requires you and the floor to work together. The floor is your partner, and the more lint you have between the floor and your foot, the more separation you have between the mover and the movement.

The position you choose for your foot for a particular exercise sets the stage for the entire body moving up the chain.

Toes out, toes in, toes dead straight, all affect the structures, muscles and joints up to and probably beyond the thoracic spine. So a quirky approach to the position of your feet in space is like wearing flippers for hiking. Okay, I'll stop the stupid analogies.

Your feet relate to the center line

Over the years I've had to simplify things so my lifters can move and solve problems and answer their questions. Sure, I don't mind my athletes' questions, but I won't stand next to them every repetition for their entire life.

So part of my job is to help them develop a problem-solving toolkit for themselves.

"Coach, how much can I have for this exercise?"

"I thought you'd never ask."

The centerline rule is simple if you have your feet on or as close to the centerline where both feet touch. The toes should be straight.

The further you are from the center line, the more turnout you will get.

A great way to show them this is actually with your arms.

  • Place your arms in front of you with your thumbs touching, then slowly move your arms to the sides without moving your wrists.
  • At the beginning (* pressed on or directly into the center line) the fingers are absolutely straight.
  • The slower you extend your arms, the more your fingers will tilt (from your point of view, where they are in space).
  • And when you stretch your arms straight out to the sides (iron cross style), your fingers should be pointing directly outward.

This is the same thing with your feet in many ways. When I keep your feet together, your toes are practically straight ahead.

  1. When I take you to where we teach RDLs, the feet are just below the hips, almost straight and with a slight angling.
  2. When you crouch, your feet are just outside your hips but inside your shoulders and expand a little. We allow even more going out – 10-30 degrees is the permissible range.
  3. Then jump to a sumo stance. The feet are far apart and there is considerable leakage.

From feet together to the other end of the spectrum to sumo, the pose the exercise calls for instructs the lifter how many toes are allowed.

What I tell my kids about posture for a particular elevator is as follows:

  • When you hear the word sumo in the name of exercise, it's a broad stance that sticks out a ton.
  • If it's kettlebell ballistics, it's between your sumo and your squat.
  • When you hear the word squat in the name of the exercise, your posture in your preferred squat position begins with the toe rules already given above.
  • Unless it's kettlebell ballistics, or you don't hear the word sumo or squat in the name of the exercise, you are almost always right to use the narrow feet below the hips with almost dead toes. This applies to RDLs, cleanses, deadlifts, and lunge variations.

It's that simple. I give the children enough information to navigate the elevator. They have some firm but straightforward rules to remember.

I preoccupy them with the idea that "I'll tell you this once and then you will be expected to apply this to everything."

If you come to me and ask me where you want your feet to be, my answer is, "What is your centerline rule?"

If you paid attention to the explanation the first time and you know that the name of almost all the exercises gives you the answer to your question, you can answer it yourself.

I know I know it seems like a lot by the time you read this. But once you understand and accept the centerline rule, you can get into a room with 125 14 year olds approaching every set of every elevator in the correct posture – just like me.

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