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5 Front Rack Mobility Exercises to Improve Front Squats, Olympic Lifts, and Upper-Body Strength

The front rack position sets up key lifts, including the front squat, push press, clean and jerk, and power and hang clean. When you have it there, you realize this position creates internal pressure that feels like no other exercise. That’s why Dan John calls this core internal pressure anaconda strength. But to get it and keep it there, you need mobility . If your elbows drop, your wrists scream, or the bar rolls into your fingertips the moment you descend, that’s not bad luck. It’s a position you don’t own yet. This article isn’t about stretching but about restoring mobility in the right joints and building a front rack you can control under load. Let’s dive into front rack mobility so you can keep crushing it. Quick Front Rack Mobility Test: Can You Hold the Position Correctly? Unrack an empty bar and assume the front rack position. Now check these five things: Elbows at or slightly above parallel to the floor Bar resting on the front delts—not held in the hands At least 2...
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Dennis James and ‘TMP’ Crew Give Their Arnold Classic 2026 Predictions

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On Episode 275 of “The Menace Podcast,” host Dennis James was joined by regular guests Chris Cormier and Milos Sarcev and, just days out from the highly anticipated Arnold Classic finals, the crew made their predictions in regard to who could win one of the biggest shows in bodybuilding. Arnold Classic 2026: Prize Money Hits Historic Highs The Arnold Classic Open division winner will take home the biggest single check over given to a competitive bodybuilder — a cool $750,000K, while the prize money for Men’s Classic Physique is also at record numbers, matching Olympia’s jackpot of $100K. To breakdown who could make the most bank in Columbus, the gang got together to discuss who could walk away from each of these divisions as respective winners. News 5 Fast Facts That Show Why the 2026 Arnold Classic... Bigger prize money, iconic stars, and new entry routes pave the way. Read article Dennis James, Chris Cormier & Milos Sarcev Reveal Arnold Classic Predictions Having won ...
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Air Force Veteran Aaron Lin Credits Fitness for Overcoming Combat Related PTSD

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The American public has seen videos of those that have worn the nation’s uniform executing missions on the battlefield with surgical precision. These heroes make the impossible look routine, but what they won’t tell you is that the most intense battles they have been in are those that aren’t captured on camera or seen by the naked eye. Air Force Senior Master Sergeant Aaron Lin has navigated both versions of the battlefield, and he acknowledges that the mental struggles are unique and could longer than the physical conflicts but confirms that coming out of the other side fortified him for his service, those he serves with, and himself. “I have learned that I am not a quitter. I will not quit or let my team down.” Who Is Air Force Veteran Aaron Lin? Like many servicemembers of his generation, Lin was compelled to serve following the events of September 11, 2001. He went to a Marines Corps recruiting office originally, but after finding out the Air Force also had an Explosive Ordnanc...
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5 Fast Facts That Show Why the 2026 Arnold Classic Could Be the Most Important Yet

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The 2026 Arnold Classic, in Columbus, OH, promises to be one of the most impactful bodybuilding shows of all-time, with astonishing prize money, rising stars, and exciting new routes to the Olympia finals. With this in mind, M&F takes a look at five fast facts that chart the historic importance of the Arnold within the competitive bodybuilding landscape, and why 2026 could mark its most impactful year yet. Who Has Won the Most Arnold Classic Titles? The record holder for the most Arnold Classic victories is Dexter Jackson with eight total wins. Dexter Jackson has a firm grip on the record for most victories at the Arnold Classic. He has taken the trophy in the Open division 5-times in the United States. (2005, 2006, 2008, 2013, and 2015). Incredibly, he achieved those first and then final victories ten years apart. But on top of the Arnold Classic U.S, Jackson also won the Arnold Classic Australia and Arnold Classic Europe in 2015, finally taking first place in the Arnold Class...
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Alan Ritchson’s Brutal Real Ranger-Style Workouts Behind Netflix’s ‘War Machine’

Alan Ritchson is no stranger to the physicality of action-packed shows like Jack Reacher and movies such as Fast X, but it is his latest project that has got this actor the most pumped, explained the star while on the set of Netflix’s gripping new film, War Machine. What Is ‘War Machine’ About? War Machine has been described as a “sci-fi action spectacle,” where Ritchson leads a squad including the likes of Dennis Quaid, Stephen James, and Jai Courtney. The plot takes us to the final stage of U.S. Army Ranger selection, where the team’s training exercise becomes a fight for survival against a mysterious threat, capable of unleashing havoc on the crew. “I am the most tired I’ve ever been,” said Ritchson while shooting in the forest and fighting for his breath. “This is a tough one.” If you sit down to watch War Machine and feel like those intense scenes of Ritchson at breaking point look a little too real, there’s a good reason why. “He’s not acting,” confirmed the movie’s direc...
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10 Best Face Pull Variations for Shoulder Health, Posture & Upper Back Strength

The standard face pull variation is excellent for shoulder health, better posture, and improved presses and pulls . However, your shoulders, traps, and upper back muscles run at different angles, but if you train only them at one angle, you’re leaving potential gains behind. Some lifters rely on one or two variations, thereby possibly neglecting certain upper back muscles. You don’t have to do that. These 10 face-pull variations attack your upper back from multiple angles , reinforce scapular control, and build shoulder stability that carries over to everything in and out of the gym. Train them well, and everything gets stronger. Here we’ll explore 10 face-pull variations that will have your rear delts and upper back saying thank you. But first, I’ll explain why I chose these variations. Why You Need Multiple Face Pull Variations The variations below are “the same but different.” They keep you engaged, help avoid overuse-related niggles, and let you tailor the exercise to your nee...
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Wesley Vissers Explains the Motivation Behind His Pixelated Social Media Posts

On Episode 274 of The Menace Podcast, Wesley Vissers was the special guest alongside host Dennis James and regular panelists Milos Sarcev and Jose Raymond. During the show, the Dutch bodybuilder explained the strategy behind those pixelated photos he’s been sharing online, Wesley Vissers won the 2024 Arnold Classic Physique title but dropped to fifth place last year in a show dominated by runner-up Logan Franklin and overall winner Mike Sommerfeld . While Vissers was disappointed by this fall from grace, he picked himself up and put his game face straight back on. Now, many experts are predicting a better showing for “The Dutch Oak” in 2026. “If I brought the package, last year, that I have right now, I think it would not have been a top two between Logan and Mike,” shared Vissers on TMP. “I have to be honest; I’m looking my absolute best right now.” Still, figuring out the package that Vissers will bring to Columbus, OH, has been a point of interest as of late, because the Dutchma...
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The Rise of Alternative Beverages: Why the Fitness Industry Is Fueling the Sober-Curious Movement

For decades, nightlife heavily defined social culture in the United States. Friday nights were for both happy hour and after-hours. Saturdays were for recovering then rallying for Round 2. Sundays, then, were left for either guilt or redemption. Now? Saturday mornings are for PRs, long runs, cold plunges and coffee meetups. The ritual has shifted from the nightlife party scene to the daytime longevity practices. Across the country, especially in fitness-forward cities like West Palm Beach, the rise of alternative beverages, THC seltzers, adaptogenic drinks, nootropic blends, and low- or no-alcohol options signals more than a category trend. It signals a cultural pivot from how people celebrate life. From Escapism to Optimization Last Rep founder Jason Ashton has seen the rise of wellness in social settings. “We’re seeing a noticeable rise in fitness-based events…and it’s no longer limited to daytime activities,” he says. “ Run clubs and social clubs are gaining momentum weeknights...
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Cristian Roldan’s MLS Training Blueprint for Elite Soccer Performance

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There’s a moment before kickoff when everything gets quiet for Seattle Sounders midfielder Cristian Roldan. The Lumen Field crowd is boisterous and the stadium feels like it’s shaking. Inside, however, it’s calm. Roldan knows by then whether he’s ready—not because of adrenaline, nor emotion. But because of the days leading up to this moment For most fans, a match is 90 minutes. For Roldan, it’s days of preparation layered carefully on top of each other— heart rate targets hit in training , hydration dialed in, sleep schedule protected, lower-body lifts executed with intent. But the time he steps onto the pitch, the work is already done. “It really takes the entire week to kind of build you up,” Roldan says. “That’s where a lot of people that aren’t involved in the sport don’t realize.” As the Major League Soccer season is now in full swing, and the calendar leans toward a World Cup summer , Roldan isn’t chasing a new formula. He’s refining the one that’s kept him durable, explosiv...
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New Study Links Hard Training to Better Gut Health, Digestion, Recovery & Performance

Intense workouts could add more than muscle to the list of physical benefits brought about by getting your sweat on. A new study shows that hard training can also positively affect the balance of your gut bacteria, leading to better digestive systems, and greater potential as far as making a PR. The latest science certainly adds new meaning to the term “gut check!” Regular exercise is already encouraged for lean mass gains and mental health benefits, but these new findings, resulting from a study by Edith Cowan University in Australia suggest that the intensity of our training could promise even more, influencing the configuration of our gut microbiome. “Based on previous research, it appears that athletes have a different gut microbiota when compared with the general population,” explains Ph.D. candidate Bronwen Charlesson , who served as lead on the paper. “This includes greater total short chain fatty acid concentrations, alpha diversity, and an increased abundance of some bacteri...
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