Kula has been in record-breaking form for all of 2024.
Last updated on June 5th, 2024
Lightweight lifter Zuzanna Kula of Poland has written her name in the record books for the third time in 2024. Competing at the International Powerlifting Federation (IPF) World Bench Press Championships (WBC) in Austin, TX, on May 29, 2024, in the equipped 57KG class, Kula attempted her world title defense from the 2023 edition of this contest in Sun City, South Africa.
Once Kula secured 160 kilograms on her second bench press attempt, it was clear that she wouldn’t be seriously challenged for the title. This freed her to attempt to increase her world record, which she successfully did with 168 kilograms. Take a look at the lift below, courtesy of the IPF’s Instagram account:
Kula wore permitted equipment in the equipped category, including a bench shirt and wrist wraps. She did not, however, use a lifting belt; often used to secure the bench shirt in place. Kula did not seem affected by its absence.
Kula utilized the maximum width grip permitted in the IPF, with forefingers covering the 81-centimeter rings. She smoothly brought the barbell down to her chest, but the bar’s ascent was somewhat jerky. It was a good lift, and Kula secured her sixth world record.
The IPF keeps two sets of bench press records, separating those done in full power meets from those performed in single-lift meets. Kula has been knocking off both with regularity. She suffered an injury in 2023 and had to have ACL surgery. While she couldn’t squat, she focused on her bench press.
This paid off well. Kula broke the 57KG class three-lift bench world record twice at the Arnold UK in March 2024, first with 156.5 kilograms and then again with 161 kilograms.
Kula followed this with an appearance at the European Powerlifting Federation (EPF) European Equipped Powerlifting Championships (EEC) in Hamm, Luxembourg. She missed gold by only two kilograms but still broke a few records. Her second attempt of 161.5 kilograms extended her three-lift bench press world record, and her third lift of 166 kilograms also broke the single-lift record.
Kula is not currently on the roster for the 2024 EPF European Bench Press Championships in Istanbul, Turkey, in August, although entries have not yet closed at the time of writing. If she doesn’t compete there, she will certainly be at the 2024 IPF World Equipped Powerlifting Championships in November in Iceland.
Qualification for the 2025 World Games in Chengdu, China, is on the table at that event. As the first Polish woman ever to win a medal in powerlifting at The World Games, she will not miss an opportunity to qualify again.
Functional fitness racing has found its go-to backpack, duffel bag, and more.
Last updated on June 5th, 2024
On Jun. 5, 2024, HYROX Europe announced the fitness brand Built For Athletes (BFA) as their “Official Backpack and Luggage Supplier.” BFA produces backpacks and luggage built with performance in mind.
Per HYROX’s press release, “this partnership reflects the existing synergy between the two brands [and] will see an exclusive collection of four pieces, including a brand-new 35L backpack size and the Crossbody Bag:
HYROX & Built For Fitness Collection
HYROX x BFA 35L Backpack Pro — £160/$200
HYROX x BFA 60L Duffel Bag — £175/$220
HYROX x BFA Keychain — £8/$9
HYROX x BFA Cross Body Bag — £45/$55
The exclusive four-piece collection will be available for purchase at HYROX World at every European event from the start of the 24/25 season and on builtforfitness.com and hyrox.com in September 2024.
Over the past 18 months, BFA has been a steadfast presence at HYROX events, which saw participation grow to over 175,000 in the 2023/24 race season. Founder and Creative Director at BFA Nick Costello remarked on the significance of this partnership as “a pivotal milestone for Built For Athletes.”
BFA athletes and ambassadors include Graham Halliday, who ranked fifth at the 2023 HYROX World Championships; 2024 HYROX Glasgow champion Jake Dearden, and Elite 15 HYROX competitor Zara Piergianni.
Cutler prioritizes sharp bicep contractions to promote hypertrophy.
Last updated on June 5th, 2024
Well-developed biceps offer more than just an aesthetic boost; they enhance functionality and upper body strength. Building jacked arms doesn’t require high-tech training equipment. Four-time Mr. Olympia champion Jay Cutler, renowned for his 22.5-inch biceps, swears by three simple dumbbell exercises to maximize biceps hypertrophy.
These three exercises will give you the most beneficial workout and the biggest arms in the gym.
Cutler often alternates arms during dumbbell curls but occasionally completes all reps on one side before switching. According to a Journal of Sports Science & Medicine study, dumbbell biceps curls offer maximal muscle stimulation throughout the elbow’s range of motion, resulting in optimal biceps hypertrophy and strength gains. (1)
The 50-year-old Cutler admits to using subtle momentum by swinging his torso to complete 12 repetitions. However, he prioritizes peak contraction on each rep to maximize muscle tissue growth. (2)
2. Single-Arm Dumbbell Preacher Curl
Cutler explains that the preacher bench facilitates full elbow flexion and extension, enabling peak biceps contraction at the movement’s top.
In this exercise, you can really isolate the biceps and hit all the muscle fibers.
A 2023 study found that preacher curls at longer muscle lengths (bottom half of the range of motion (ROM)) may promote more significant muscle growth in the distal biceps region. (3)
3. Dumbbell Concentration Curl
Cutler performs dumbbell concentration curls seated, resting his elbow against the knee. He emphasizes achieving a full ROM, with the elbow fully extended at the bottom and above 90 degrees at the top, to maximize biceps brachii activation.
[The full ROM] is very important to get that deep stretch and peak contraction.
Cutler’s leaned-over position during concentration curls eliminates momentum, ensuring the stimulus is loaded wholly on the biceps. This aligns with research published in the Sports (Basel) journal, which suggests that training in the initial ROM in curling exercises promotes greater muscle adaptations than focusing on the top half. (4)
More Biceps Training Content
References
Oliveira, L. F., Matta, T. T., Alves, D. S., Garcia, M. A., & Vieira, T. M. (2009). Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. Journal of sports science & medicine, 8(1), 24–29.
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023;87:259-270. Published 2023 Jul 15. doi:10.5114/jhk/163561
Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
Bumstead discusses fatherhood, his 2024 Olympia prep, and how he creates “infinite happiness.”
Last updated on June 5th, 2024
“My mind’s been in a different place this year now that I have a child,” bodybuilder Chris Bumstead says. On Jun. 3, 2024, Bumstead got candid with the camera for a YouTube interview about his mindset ahead of the 2024 Olympia.
The five-time king of the Classic Physique division discussed how fatherhood has impacted his bodybuilding career, his mindset compared to years past, and why he wants 2024 to be his “Michael Jordan year.”
Editor’s Note: Some direct quotes from the athlete in this article have been lightly edited for clarity.
Chris Bumstead 2024 Olympia Prep
Bumstead and partner Courtney King welcomed their daughter, Bradley, on Apr. 22, 2024 — six months before he’s expected to defend his title on stage at the Olympia in Las Vegas, NV.
“Every year, I’ve had something come up during prep,” Bumstead says. Prior to the 2023 Olympia, Bumstead had torn his lat during a set of touch-and-go deadlifts. The year before that, he partially ripped his biceps tendon. Bumstead won the 2022 and 2023 Classic Physique Olympias regardless. “This year, it’s [Bradley],” he notes.
For 29-year-old Bumstead, parenting while in the midst of a bulked-up off-season is both a blessing and a curse: “It’ll be a cool story to tell her someday,” he jokes of the many idiosyncratic rituals of the pro bodybuilder, including hours atop hours of practicing poses, donning spray tan, or assembly-line meal prep.
Bodybuilding is a lot tougher with a newborn.”
Chris Bumstead
“It’s a lot tougher with a child. Courtney is taking the brunt of it,” Bumstead continues. “[Bradley] got sick last Friday night, and we had to take her to the hospital — she’s fine, but it took me two or three days to recover from that.”
Bumstead describes the “precision” required to excel in bodybuilding at the highest levels. “You need to be calm when you eat so your digestion’s good,” he remarks of the delicate balance between full-time physique training and the stresses of caring for a newborn.
Regardless, the world’s most famous contemporary bodybuilder — Bumstead leads a pack of nearly 24 million devotees on Instagram alone — has his eyes on the prize at the 2024 Olympia.
I want to be the Michael Jordan of bodybuilding.
Chris Bumstead
“People talk about 2013 Phil Heath, 2008 Dexter Jackson, 2007 Victor Martinez … I want this to be my year,” Bumstead says, itching to join the select few athletes who have singularly defined competitive bodybuilding in years past.
The Canada-born superstar indicates he no longer feels the same sort of fear after having climbed the mountain five times over. In fact, Bumstead’s got his sights locked on win number six.
“I’m going for that Michael-Jordan-six-rings thing,” he says. Bumstead chuckles a bit as he says it, but it doesn’t sound like a joke.
Clips of Bumstead’s interview are woven in with shots of the five-time champ performing a bodybuilding chest workout in his home gym. Here are a few of Bumstead’s go-to exercises:
“There’s nothing you can achieve that will create infinite happiness. It’s about showing up every day; the process,” Bumstead closes. “Right now, it’s about being the best dad I can be.” But the Olympia looms large. Bumstead notes that his 16-week bodybuilding contest prep diet will begin sometime in July.
Until then, it’s “…training at 100%. Diet at 100%. Sleep at 100%.” To be both the world’s best bodybuilder and the world’s greatest dad will require 110% — we think Bumstead’s got plenty left to give.
More Bodybuilding News
Featured Image: Calvin Youttitham / @cbum on Instagram
Fergus Crawley is one of the world’s best hybrid athletes. Here’s how he keeps up with his workout regimen on the road.
Last updated on June 5th, 2024
Do you struggle to stay on top of your workout routine or diet while you travel? Don’t fret — you’re in good company. Even elite athletes need to make accommodations when they’re on the move, including world-class marathoner and powerlifter Fergus Crawley.
Crawley, a hybrid athlete who focuses on both endurance running and strength training, posted a vlog to YouTube on Jun. 3, 2024, in which he detailed how he adjusts his training plan while traveling abroad.
We’re going to outline Crawley’s top tips for staying fit while traveling and then build on them to give you an action plan that you can take with you on the go, whether you’re heading out for the weekend or you’re Crawley himself breaking a sweat on a Spanish beachfront (consider us envious).
Staying Fit While Traveling: Fergus Crawley’s Top Tips
In case you’re not familiar, Scotland native Crawley has built a social media following around some truly insane feats of cardiovascular fitness and muscular strength.
In 2021, Crawley achieved the self-imposed goal of completing a sub-12-hour distance triathlon and lifting a 1,200-pound powerlifting Total (the sum of his 1-rep max bench press, back squat, and deadlift) in the same day. Safe to say he knows a thing or two about staying on top of his routine no matter what life throws his way. Here are a few of his top tips for staying fit while traveling:
Throughout his vlog, Crawley emphasized that he wasn’t afraid to cut back on his workout intensity while on vacation in Marbella, Spain. Due to a bout of international travel and a hotter-than-expected climate, Crawley pulled back on both his running workout and subsequent strength training session to avoid overtraining and limit his risk of injury while traveling.
We applaud his restraint, as does the scientific community — studies consistently show that you don’t need to train to failure 100% of the time to build muscle or strength. (1)
Your Tip: Cut back on your workout intensity or training volume while traveling by 10 to 30%. You can also use that period as a deload altogether, ensuring that you’re recovered for the gym when you return home from your travels.
2. Modify Your Movements
Crawley’s strength training workout in Spain called for deficit deadlifts — a deadlift variation intended to increase time under tension by elongating the range of motion. However, Crawley noted that the gym he had access to wasn’t suitable for the movement he planned, so he opted to modify it.
“The weight plates are affecting my setup, so we’re going to do pause deadlifts instead,” Crawley remarked. Swapping exercises out is a sure-fire way to ensure that your workout continues to run smoothly. What’s more, some studies have shown that changing out exercises regularly can enhance strength and muscle gain. (2)
Your Tip: Don’t be afraid to modify movements or incorporate variations if you have limited access to equipment while traveling. Check out some of our top exercise variation lists for inspiration:
3. Shorten Rest Periods
“When I’m short on time, I like to shorten my rest periods,” Crawley noted between sets of deadlifts. When it comes to workout duration, modifying your rest between sets is one of the most effective methods to improve the efficiency of your training sessions.
Not only will reducing rest periods increase your workout’s density (a form of progressive overload), you’ll maintain a higher heart rate and burn more calories along the way. Win-win in our book.
You may have heard that short rest periods diminish lifting performance and can affect hypertrophy. Let’s take a look at what the science has to say:
A 2005 paper in the Journal of Strength and Conditioning Research remarked that, over a 3-month training period, two groups each with either two or five-minute rest periods made similar gains in muscle and strength. (3)
One study from 2014 remarked that sub-one-minute rest intervals, “can result in acute increases in serum growth hormone levels,” which may also help promote hypertrophy. (4)
However, more contemporary data suggest a “possible advantage” of using longer rest intervals (greater than 60 seconds) to promote optimal muscle growth. (5)
Your Tip: Don’t be afraid to reduce your rest periods when performing workouts on vacation or if you’re strapped for time. However, strive to rest for at least one or two minutes between bouts of compound exercises such as squats, deadlifts, or pressing.
Hydrate!
“The heat really does take it out of you,” Crawley lamented while on an outdoor walk after his morning training session. He’s right — studies show that exercising in hot conditions at or above 90 degrees Fahrenheit can have a negative impact on power output and reaction time. (6)
That’s why it’s extra important to stay hydrated if you’re exercising in warm weather or are traveling to a destination that’s hotter than you’re used to. Long bouts of travel mixed with inadequate fluid intake can be a double-whammy of performance detriment. (7)
Your Tip: Research on the effects of air travel as it relates to hydration is scant, but the aforementioned study did remark that flying may have a “significant” effect on fluid balance. The Mayo Clinic recommends consuming up to 3.7 liters of fluid if you’re male and and 2.7 if female.
More News on BarBend
References
Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.
Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092.
Ahtiainen, J. P., Pakarinen, A., Alen, M., Kraemer, W. J., & Häkkinen, K. (2005). Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. Journal of strength and conditioning research, 19(3), 572–582.
Henselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports medicine (Auckland, N.Z.), 44(12), 1635–1643.
Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. European journal of sport science, 17(8), 983–993.
Donnan K, Williams EL, Stanger N. The Effects of Heat Exposure During Intermittent Exercise on Physical and Cognitive Performance Among Team Sport Athletes. Percept Mot Skills. 2021 Feb;128(1):439-466. doi: 10.1177/0031512520966522. Epub 2020 Oct 20. PMID: 33076764; PMCID: PMC7859587.
Zubac D, Buoite Stella A, Morrison SA. Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance. Nutrients. 2020 Aug 25;12(9):2574. doi: 10.3390/nu12092574. PMID: 32854320; PMCID: PMC7551461.
Dr. Mike Israetel found training until failure ineffective for muscle growth.
Last updated on June 4th, 2024
Dr. Mike Israetel, Ph.D. in sports physiology, is training for a bodybuilding competition. On May 27, 2024, Dr. Israetel offered a glimpse into his rigorous back and shoulder training regimen. Here’s a detailed overview of his workout seven weeks into an 18-week preparation:
Dr. Mike Israetel’s Back & Shoulder Exercises
Dr. Israetel performed the following three routines:
Dr. Israetel begins his routine with a warm-up, completing 12 reps on the row machine. Subsequently, he increases the weight to 215 pounds, executing eight reps before a heavier final set of two to four reps. Dr. Israetel shares that he opts for high-volume training, having found that training to failure was ineffective for him, only inducing fatigue.
“I’ve been stopping short of failure [keeping] two-three reps in the tank,” says Dr. Israetel. “I’m having some of the best training in my entire life consistently week after week after week. I’m getting stronger, recovering, and my muscle size is absurdly the biggest it’s ever been.”
Dr. Israetel is fond of the PRIME row machine and praises its ability to facilitate peak contractions. His first working set comprises 12 reps, followed by a second set of nine reps focused on engaging each stretch. His third set of eight repetitions precedes a final “down set,” reducing the weight to 170 pounds for 12 reps.
Straight Arm Pulldowns& Cable Lateral Raises
Dr. Israetel incorporates straight-arm pulldowns sparingly, performing two sets. He warms up his lats, executing six reps with 95 pounds. For his working sets, Dr. Israetel completes 15 reps of 115 pounds. He employs a straight bar attachment, adopting a pronated grip that positions thumbs and pinkies outward, effectively engaging the teres major.
Dr. Israetel advocates experimenting with different grip variations to discover superior muscle engagement while easing joint stress. For his second set, he hits 13 repetitions, focusing on muscle activation.
Dr. Israetel transitions to cable lateral raises for side delts. Again, warming up, this time with wrist wraps. He sustains his energy levels towards the end of his training by consuming a shake blended with Gatorade and whey protein. In his initial working set, Dr. Israetel ambitiously completes 20 reps, pushing near failure.
Dr. Israetel maintains this intensity for the second and third sets, performing 20 reps each, allowing brief rest between each rep. He employs slow eccentrics throughout. A free-motion Y-raise targets the side deltoids, fostering the development of well-rounded shoulders.
Other Exercises
Before embarking on his back and shoulder exercises, Dr. Israetel performed a series of calisthenics, including arm circles, rotations, side bends, and good mornings, to warm up. He proceeded with belt squat calf raises before his back and delt workout, completing four working sets of 23, 15, 11, and seven reps.
Dr. Israetel emphasizes slow eccentrics throughout his training, incorporating a deliberate pause during the last rep. He believes muscle fibers are optimally primed by prior exercises, and combining a pause with slow eccentrics on the last rep significantly enhances muscle stimulus.
Dr. Israetel feels his progress is on schedule. He weighs 233 pounds, marking the lower spectrum of his cycle. He aims to reduce his weight to about 229 to 227 pounds, noting that, unlike a natural athlete, who might aim for a steady weight loss of one or two pounds per week, his approach deviates due to using performance enhancers.
A new report details the efforts made by weightlifting’s bureaucracy to police the sport for drug abusers ahead of the 2024 Olympics.
Last updated on June 4th, 2024
The 2024 Olympics begin in about two months. Paris will host 120 weightlifters — the fewest in decades — as a downstream consequence of the International Weightlifting Federation’s (IWF) years-long negligence of policing corruption and performance-enhancing drug abuse.
However, things seem to be looking up for the IWF: On May 30, 2024, the organization published a report detailing its efforts, in tandem with the International Testing Agency (ITA), in curtailing PED use throughout 2023.
We’re going to touch on the most important aspects of the IWF & ITA reporting and help you understand how it has affected weightlifting’s status as an international sport, plus what the future holds for the best weightlifters in the world.
Steroid Abuse in Weightlifting: 2023
According to the IWF, it and the ITA are proud of the progress made throughout 2023 in monitoring a sport whose athletes have nakedly abused steroids to increase strength in years past.
3,192 individual samples were collected from internationally competitive weightlifters across 109 countries in 2023.
Of those tests, 1,766 were collected during IWF weightlifting meets, while 1,426 tests were conducted on athletes outside of competitive venues.
2,403 urine tests were conducted, while the ITA sampled 789 athletes’ blood.
The IWF and ITA found 18 samples that constituted an Anti-Doping Rule Violation (ADRV).
Notably, there was a nearly even split in tests collected from men and women athletes: 52 and 48 percent, respectively.
An ADRV refers to any PED-related infraction, obstruction of the sample-taking process, or even an athlete’s failure to notify the IWF or ITA of their whereabouts, according to official IWF policy documents.
According to the same report issued one year prior, the IWF and ITA collected 3,555 samples in 2022 — that year’s World Weightlifting Championships in Bogota, Colombia, marked the opening of the Paris qualification period — and issued 65 ADRVs.
From 2022 to 2023, the number of ADRVs issued by the IWF and ITA fell roughly 72 percent. However, the organizations did conduct fewer tests overall.
The IWF’s regulatory advancements come at a critical moment for weightlifting’s reputation as an Olympic event. Following a series of developments in 2020 and 2021, including the publication of a now-famous documentary on the sport’s drug issues plus the resignation of former IWF President Tamas Ajan, weightlifting was placed on conditional status as a Games event.
Only two short years later, and under the guidance of new IWF President Mohammed Jalood, the sport had made enough progress to be ratified as an Olympic event at both the 2024 and 2028 Summer Games in Los Angeles.
Credit: Jessie Johnson / @barbellstories
One hundred and twenty weightlifters, in teams of up to six from individual countries, will battle for gold in Paris this August. Should the IWF and ITA continue their momentum toward “clean sport,” weightlifting fans are likely to see their sport expand its presence on the Olympic stage in 2028 after years of marginalization.
Moving an elliptical can be tricky because, as BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC notes, many of the best ellipticals are heavy and hard to move by yourself: “Ellipticals come in a wide range of sizes. Higher-end models are generally very heavy and can be unsafe for one person to move on their own.”
With that said, it’s not impossible to move these exercise machines; it just takes thorough planning to prevent any damages to the equipment or your home. In this guide, we’ll discuss how to move an elliptical and if you need to disassemble it first. Continue reading as we also detail what supplies are needed for a safe move and when it’s time to hire a moving company.
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite and the ellipticals we listed to help ensure we’re providing helpful, accurate descriptions and recommendations.
Moving an Elliptical Machine in 7 Steps
Moving an elliptical requires planning and preparation in order to safely transport your exercise machine. Whether it’s within the same room or to a new home, check out the following steps on how to properly move an elliptical trainer.
Read Owner’s Manual
The first step to moving your elliptical is to read the owner’s manual. There, manufacturers will suggest the best course of action for moving this cumbersome fitness machine. Based on their guidelines, you may have to disassemble the entire machine.
The rest of these steps are based on moving an elliptical with minimal disassembling.
Failing to prepare is preparing to fail, and if you fail to properly plan out the best course of action for moving your elliptical, you will certainly fail in epic fashion. The destination will shape how best to move it.
Our tester lifting and moving the Horizon EX-59-Elliptical.
For example, moving up or down stairs, narrow hallways or doorways, and floor surfaces like carpet or tile will impact how you secure, load, and move the elliptical. If possible, try to map a route that avoids narrow pathways and sharp turns. If you can’t bypass these in-home variables, you may be better off disassembling the machine or hiring movers.
Unplug and Remove Components
Make sure you unplug the power cord and secure it to the machine with a zip-tie. If you have a modern elliptical, then there might be additional components to remove, like speakers, cupholders, and screens. Place any screws from these components into a Ziploc bag so none fall by the wayside during the move.
Secure Moving Parts
Unlike the best treadmills, ellipticals have moving parts that can swing when trying to load the machine on a dolly or wheel it around the house. The arms and foot pedals need to be firmly secured with rope, tie-down straps, or ratchet ties to prevent any swinging during transportation.
Our tester gripping the fixed handles of the ProForm Pro HIIT H14 Elliptical.
During my time as a personal trainer, I’ve seen many people try to move this gym equipment without strapping down the handrails and feet first. After bruised shins and a few smacks to the face, securing these moving parts became the primary emphasis going forward.
Get Some Help
On average, ellipticals weigh around 150 pounds, though there are models — including many of the best ellipticals with incline — that weigh over 200 pounds. The combination of weight, size and swinging parts make it extremely difficult to move an elliptical on your own, even if it’s in the same room.
It’s highly recommended that you get some help moving this exercise machine, especially if it’s to a new residence, up a flight of stairs, or through a path with a lot of sharp turns. If you don’t have any help, we’d suggest hiring movers.
Load and Move Elliptical
Even if your elliptical has transport wheels, it will still likely need a furniture dolly for transporting to its destination. Once you’ve removed the smaller components and secured the swinging parts, cover the elliptical with a moving blanket and strap it to a dolly. Make sure you lift this workout equipment with your legs and not your back. The last thing you want to do is suffer an injury while performing this heavy lifting.
Our tester rolling the ProForm Pro HIIT H14 Elliptical.
Once on the dolly, you can wheel the machine to another room on the same floor of your house or to a moving truck for transportation. If you’re moving an elliptical up or down stairs, this could require several assistants to carry the machine, as a dolly is not advisable to use on stairs.
Set Up Elliptical
Once your elliptical has reached its final destination, go ahead and carefully unstrap the machine from the dolly. Make sure your helper is there to keep the machine from tipping over while separating it from the dolly. Untie the rope or cord from the arms and feet, reattach any removed components, and plug in the power cord. Turn on your home gym equipment to make sure it’s working properly and then prepare to reap your elliptical’s benefits.
To Disassemble or Not to Disassemble
One of the biggest challenges of moving an elliptical is knowing when to disassemble the machine. There are numerous factors that go into determining whether or not you should disassemble an elliptical. Let’s take a closer look at some of them.
When to Disassemble
Here are a few situations in which it may be advantageous to disassemble your elliptical:
It’s too big or heavy to move and you don’t have sufficient help
There are multiple flights of stairs to navigate
The doorways and hallways are too narrow for the machine or dolly
Before disassembling this expensive piece of exercise equipment, consult your owner’s manual to make sure that you aren’t violating the warranty by taking it apart. Additionally, the manual may also have instructions on how to properly disassemble your elliptical for transportation.
Whenever you disassemble an elliptical, make sure you put the screws, pegs or other small pieces into a Ziploc slider bag to secure them. Additionally, label the bag so that you don’t get confused when trying to put the machine back together. We also recommend that inexperienced elliptical owners take photos or videos before disassembling.
Do not disassemble if it will violate your warranty. Triple-check the manufacturer’s warranty for any clauses that prohibit disassembling. Additionally, if you are only moving the machine to another spot in the room or on the same floor of your home, then you probably won’t need to disassemble it. Just make sure to properly secure the power cord and moving parts, along with firmly strapping the elliptical to a dolly.
What You’ll Need to Move an Elliptical Machine
Moving an elliptical can require tools and supplies whether you are disassembling it or transporting it as is. The following items, which can be purchased at Amazon or a local hardware store, may be needed to properly move your elliptical.
Screwdriver or Allen wrench: A screwdriver or Allen wrench may be required to remove smaller components or disassemble larger pieces.
Ziploc Slider Bags: Ziploc bags could be useful to place screws, nails, pegs, and other small items that could easily be lost in a move. The slider Ziploc bags are preferred due to a quick and secure fastening of the plastic bag.
Zip Ties: Zip ties are the preferred choice over packing tape for securing the power cord and any other cables. When removing, tape can leave an unwanted residue on the cord or machine.
Moving Straps: Moving tie-down straps are ideal for tying down larger parts — like handlebars and foot pedals — that swing when lifting an elliptical.
Furniture Blankets: Furniture blankets will not only keep your machine from getting dirty or scuffed during the move, but they also add extra padding just in case you bang into a wall or door frame. An inexpensive alternative would be bubble wrap.
Furniture Dolly: Unless you are going up or down stairs, a furniture dolly is a must for moving an elliptical due to the weight and size of these exercise machines.
When to Hire Movers
Hiring movers to pack up and transport your elliptical machine could be a sensible option if any of the below applies to your situation.
The machine is heavier than average — many of the best commercial ellipticals can weigh more than 200 pounds.
You lack the proper tools to disassemble the machine.
You lack the supplies to safely move it.
There’s no one around to lend you a hand with transport.
You have health issues that limit your mobility, strength, balance or coordination
Final Word
Having an elliptical in your home is a great way to improve your health and cardio levels. Unfortunately, if you need to move it for any reason, it can be rather challenging. Moving an elliptical requires planning, supplies, help, and maybe even a mover.
Before committing to updating your home’s decor or moving to a new residence, make sure to thoroughly map out how best to transport the elliptical and set aside some money for moving supplies. Use our moving tips above to plan ahead and prevent any potential damages to your machine or home gym.
FAQs: How to Move an Elliptical
Can ellipticals be folded?
Yes, some ellipticals can be folded — we actually have a list of the best folding ellipticals we’ve tested. Consult the owner’s manual if you are unsure whether or not your elliptical can fold. Do not try to disassemble or fold the machine prior to checking the manufacturer’s guidelines and warranty.
Can you take an elliptical apart to move it?
Before taking apart an elliptical, make sure you read the owner’s manual first. This guide may contain information about how to safely disassemble your elliptical. Additionally, the manual will state whether or not disassembling your machine violates the warranty.
Where should I put my elliptical in my house?
One of the most important things to consider before buying an elliptical machine is where to put it in your home. Most brands state in their guidelines and warranties to place the elliptical in a climate-controlled environment like a bedroom or den. Do not put an elliptical outside, near water, in a damp basement, or in a non-climate-controlled space like the garage. Storing an elliptical in these places can result in violating the warranty and potentially cause damage to your machine.
Treadmill maintenance has roots dating back to the 1800s. Legend says that William Cubitt invented one of the earliest machines, setting the template for the best treadmills of today. Back then, however, treadmills weren’t for exercise. Rather, they were — and some might argue still are — used as a form of torture, particularly to provide human power for gear-operated grain mills and water pumps. (1)
Despite its checkered past, the treadmill remains a staple piece of exercise equipment, and, as our expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, notes, having one in your home “may encourage you to exercise more frequently, which is almost always a good thing.” Whether you’re a fan or not, taking care of this investment ensures it performs well over time. To ensure just that, here are some simple tips for treadmill maintenance to maintain your machine’s longevity.
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite to help ensure we’re providing helpful, accurate descriptions and recommendations.
How Often Should You Clean Your Treadmill?
If you want your treadmill to stick with you for the long haul, you’ll want to routinely wipe it down, tend to the belt’s alignment and lubrication, and monitor the performance of its electrical components. See the chart below for a loose timeline of when you should perform particular maintenance tasks.
After Every Use
Weekly
Periodically
Wipe down/disinfect
Vacuum
Vacuum (home gym) (once a month)
Pay attention to strange noises or burning smells
Check for signs of wear
Apply lubricant (1-4 times per year)
Check cords and power supply
Clean and check alignment of walking belt
Vacuum motor component (once a month)
Treadmill Maintenance Basics
Whether you’re doing preventative maintenance on a treadmill in a commercial gym or a DIY project at your home gym, a few basic tasks will protect you from costly repairs and increase the lifespan of your machine — no matter what type of treadmill it is.
Let’s break down the tasks that need to be performed periodically to keep your treadmill in tip-top shape.
Lubrication
Vacuuming
Checking screws and belts
Installing a treadmill mat
Lubrication
Even if you’re not one of those people who runs so fast on the treadmill that it looks like it might start on fire, lubrication is key in making sure the belts don’t become cracked and brittle from the friction of all of the moving parts.
How often you apply the belt lubricant will depend on how often you use the treadmill. A good rule of thumb is every 150 miles, but be sure to check the treadmill’s owner manual for specific instructions from the manufacturer.
You might be tempted to grab a can of WD-40, but don’t. It’s important to use the correct type of lubricant — silicone or Teflon — for your treadmill before self-lubricating. Applying the wrong lube can void your warranty and leave you with costly repairs on top of a broken treadmill. Check out our list of the best treadmill lubricants to find the right brand for you.
Vacuuming
Who knew the Hoover would come in handy in maintaining a treadmill?
Close your eyes and imagine all of the grime and dirt that gym shoes accumulate, and now imagine how many steps are taken with those dirty gym shoes on the treadmill — especially a gym treadmill with multiple users.
Just like floors need to be vacuumed, the treadmill deck and belt need to be vacuumed to remove the build-up caused by dirt, dust, hair, and grime. Besides keeping the equipment clean, no one likes seeing hairballs.
Our tester lifting the AssaultRunner Elite.
In addition to the treadmill deck and belt, raise your treadmill to the highest incline to vacuum underneath. (This can be made that much easier with one of the best folding treadmills). Clean the underside with vacuum attachments or a dry cloth for the places the attachment can’t reach.
Finally, you’ll need an Allen wrench or a screwdriver. Use it to remove the motor cover and clean around the treadmill motor. Be sure to unplug the unit and avoid touching the vacuum directly to the electronics.
It might seem tedious but vacuuming the treadmill deck, belt, and motor will get rid of the common build-up and hair that can potentially shorten your treadmill’s lifespan.
Checking Screws and Belts
Vibrations are good if you’re listening to the Beach Boys, but not so good if they’re coming from your treadmill.
A few quick checks can help keep the user safe and prevent an unnecessary treadmill repair:
Tighten loose screws
Check belt tension
Look for signs of wear on the side of the belt
Apply treadmill lubricant, if necessary
Look for misalignment of the belt and refer to your owner’s manual to realign
Checking to make sure the treadmill’s screws are tightened will prevent rattling and provide a smoother, quieter experience, not to mention keep your treadmill held together properly. If you’re used to luxury models such as the NordicTrack Commercial 1250, you know that the key to a great workout is the smooth, sturdy performance they deliver. It makes exercising a breeze and much more enjoyable, so you’ll want to follow this step.
As such, one of the main culprits of treadmill repair is a damaged treadmill belt. The walking belt — aka the running belt — can take a beating with all of the steps it endures, so it’s important to keep an eye on the condition of it.
Turn your treadmill on a very low speed (with no one on it) and check the sides of the belt for wear and tear as it completes a full cycle. If the belt is maintained properly, most belts will last for several years. Maintaining the belt — proper alignment, tension, and lube — is the holy grail of your treadmill’s maintenance.
Installing a Treadmill Mat
This basic maintenance step is as easy as it sounds. Placing a durable treadmill mat under your exercise equipment will protect the floors and give the treadmill some cushioning, which will lessen the impact and reduce the noise.
Our BarBend product tester working out while standing on a Gorilla Mats Premium Large Exercise Mat.
A thin yoga mat won’t cut it, so make sure it’s something that can withstand the impact and weight. Installing the right mat will hopefully mean you only have to do this task once. We can help get you started with our list of the best home treadmill mats.
Maintenance After Each Workout
Now that we’ve reviewed the basics of treadmill maintenance, let’s talk about some steps that should be taken after each workout to prolong the life of your treadmill. They’re quick, easy, and can be completed every time you use your treadmill.
Clean
If you have a treadmill in your home gym, you have the sweet reassurance of knowing that your fitness equipment has been wiped down after a good cardio sweat sesh. If you’re working out at the gym — not so much.
Cleaning a treadmill is thankfully quick and easy. Grab a damp cloth or disinfectant wipe to clean the surfaces and handles from sweat, germs, and bacteria.
The console and safety key of a NordicTrack T-Series Treadmill.
If you’re wiping down electronics or the screen, take a look at your user manual for safe ways to clean them.
Use Your Senses
Although this step might seem obvious, it’s worthy of a reminder. One of the best ways to perform preventative maintenance is to use your senses before, during, and after you hop on your treadmill.
Check for a burning smell
Listen for strange noises
Look for signs of wear
Check power cords
Final Word
The treadmill is arguably one of the most popular pieces of exercise equipment used today. (2) While the price for a treadmill has a very large range, even the best budget treadmills are worth maintaining.
If you own a home treadmill and haven’t followed these steps, maybe you’ve come here to determine whether you should fix it or replace it. If you’re in the market to buy a new piece of equipment, do your due diligence and check out how they rate in the competitive fitness equipment market—your future self will thank you. No matter what type of treadmill you’re maintaining, following these basic steps will protect your investment, provide a better workout, and keep the miles rolling on your never-ending sidewalk.
FAQs: Treadmill Maintenance
How often should I clean my treadmill?
How often you clean your treadmill will vary depending on what part of the treadmill you’re cleaning. A good wipe-down on high-touch parts is quick and easy and should be done after every use. Vacuuming the deck, belt, motor component, and underneath the treadmill will depend on how often it’s used.
What maintenance is required of a treadmill?
Cleaning, vacuuming, lubricating, checking for signs of wear, and checking for loose screws or a misaligned walking belt are all required maintenance to keep your treadmill in top condition.
How do you lubricate a treadmill?
Check your user manual for specific lubricant instructions and specifications, as each model may vary. If you don’t have access to your user manual, we’ve got a piece on how to lubricate your treadmill. Remember, just say “no” to WD-40.
References
Kat Eschner. (2017). In the 19th Century, You Wouldn’t Want to Be Put on the Treadmill. Retrieved from https://www.smithsonianmag.com/smart-news/19th-century-you-wouldnt-want-be-put-treadmill-180964716/.
Gregory A Brown, Chad M Cook, Ryan D Krueger, Kate A Heelan. (2010). Comparison of energy expenditure on a treadmill vs. an elliptical device at a self-selected exercise intensity. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20453685/.
Jokužys scored 73.5 of a possible 80 points to stand atop the podium.
Last updated on June 4th, 2024
The 2024 Strongest Man in Iceland (SMI) contest occurred on June 1-2, 2024. The two-day contest featured 10 of the country’s strongest athletes battling across the following eight events:
Below are the results of each of the eight contested events in Iceland:
Sandbag Toss
The sandbag toss featured six implements ranging from 18 to 28 kilograms over a 4.3-meter bar.
Vilius Jokužys — Six in 39.58 seconds
Hilmar Örn Jónsson — Five in 30.02 seconds
Kristján Níelsson — Four in 24.30 seconds
Kári Kristófer Elíasson — Four in 38.52 seconds
Símon Pétur Kummer — Three in 27.55 seconds
Alexander Andersen — Three in 35.90 seconds
Guðmundur Helgason — Two in 17.28 seconds
Ísleifur Orri Arngrímsson — Two in 22.49 seconds
Andrej Pelko — One in 7.74 seconds
Ólafur Haukur Tómasson — One in 12.24 seconds
Front Hold
The front hold featured a 24-kilogram implement that each strongman attempted to hold for max time.
Kristján Níelsson — 47.16 seconds
Ólafur Haukur Tómasson — 43.66 seconds
Vilius Jokužys — 40.23 seconds
Alexander Andersen — 39.47 seconds
Hilmar Örn Jónsson — 38.03 seconds
Ísleifur Orri Arngrímsson — 33.97 seconds
Guðmundur Helgason — 28.43 seconds
Kári Kristófer Elíasson — 22.47 seconds
Andrej Pelko — 21.93 seconds
Símon Pétur Kummer — 17.27 seconds
Farmer/Yoke Medley
With 75 seconds on the clock, each strongman attempted to traverse a 120-kilogram farmer’s walk and a 400-kilogram yoke 20 meters each. The course was 40 total meters.
Vilius Jokužys — 27.56 seconds
Alexander Andersen — 39.09 seconds
Kristján Níelsson — 51.35 seconds
Hilmar Örn Jónsson — 33.14 meters
Kári Kristófer Elíasson — 28.6 meters
Símon Pétur Kummer — 25.05 meters
Ísleifur Orri Arngrímsson — 22.42 meters
Guðmundur Helgason — 20.8 meters
Andrej Pelko — 20 meters
Ólafur Haukur Tómasson — 17.08 meters
Max Deadlift
Each strongman established their max deadlift.
Kristján Níelsson — 380 kilograms (T-first)
Hilmar Örn Jónsson — 380 kilograms (T-first)
Vilius Jokužys — 360 kilograms (T-third)
Símon Pétur Kummer — 360 kilograms (T-third)
Ísleifur Orri Arngrímsson — 320 kilograms
Kári Kristófer Elíasson — 300 kilograms (T-sixth)
Alexander Andersen — 300 kilograms (T-sixth)
Guðmundur Helgason — 280 kilograms (T-eighth)
Ólafur Haukur Tómasson — 280 kilograms (T-eighth)
Andrej Pelko — 280 kilograms (T-eighth)
Overhead Medley
The overhead medley comprised five implements that each strongman attempted to lift in the fastest time possible.
Kristján Níelsson — Five in 55.05 seconds
Vilius Jokužys — Four in 29.45 seconds
Hilmar Örn Jónsson — Two in 17.36 seconds
Kári Kristófer Elíasson — Two in 30.13 seconds
Símon Pétur Kummer — Two in 31.41 seconds
Ólafur Haukur Tómasson — One in 9.44 seconds
Andrej Pelko — One in 10.04 seconds
Guðmundur Helgason — One in 10.84 seconds
Ísleifur Orri Arngrímsson — One in 13.80 seconds
Alexander Andersen — no lift
Vertical Lift
Vilius Jokužys — Three in 36.20 seconds
Kári Kristófer Elíasson — Two in 23.32 seconds
Hilmar Örn Jónsson — Two in 23.69 seconds
Kristján Níelsson — Two in 24.08 seconds
Símon Pétur Kummer — Two in 24.20 seconds
Guðmundur Helgason — Two in 37.62 seconds
Ísleifur Orri Arngrímsson — One in 19.68 seconds
Alexander Andersen — no lift
Ólafur Haukur Tómasson — no lift
Andrej Pelko — no lift
Truck Pull
Each athlete had 60 seconds to traverse the 13,000-kilogram truck down the 20-meter course in the fastest time possible.
Vilius Jokužys — 26.46 seconds
Guðmundur Helgason — 26.48 seconds
Kristján Níelsson — 27.27 seconds
Kári Kristófer Elíasson — 31.65 seconds
Ísleifur Orri Arngrímsson — 31.75 seconds
Hilmar Örn Jónsson — 31.76 seconds
Símon Pétur Kummer — 33.60 seconds
Andrej Pelko — 35.63 seconds
Ólafur Haukur Tómasson — 35.96 seconds
Alexander Andersen — withdrew
Tire Flip
Each strongman attempted to flip the 400-kilogram tire down the course within the 75-second time cap. The length of the course was effectively eight tire flips.
