Fitness

How To Do The Reverse Grip Pull-Up: Exercise Technique, Tips, Benefits, Variations, Muscles Worked – Fitness Volt

Published

2 years ago

September 17, 2022

How To Do The Reverse Grip Pull-Up: Exercise Technique, Tips, Benefits, Variations, Muscles Worked – Fitness Volt

Are you an overhand or underhand grip kind of exerciser? Some individuals select to have the most effective of each worlds however in the event you’re somebody who all the time goes palms down, flipping your grip generally is a game-changer. The reverse grip pull-up is a variation of the traditional pronated grip pull-up however the reality is many do the latter however don’t truly really feel it working. Utilizing a supinated or underhand grip will be your reply to maximizing mind-muscle connection and contraction, and it appears to lead to a greater stretch in the course of the negatives.

Right here’s a full information to this must-have again motion.

In This Train:

Goal Muscle Group: Latissimus dorsi
Sort: Energy and hypertrophy
Mechanics: Compound
Gear: Pull-up bar
Issue: Intermediate

How To Do The Reverse Grip Pull-Up

There’s extra to the reverse grip pull-up than merely altering your grip place. That’s as a result of the underhand vast grip will barely change the mechanics of the way you pull your self as much as a bar. Beneath we’ve included detailed directions to make sure you hit the goal muscle teams successfully.

Step 1: Grip

Attain up and grasp the pull-up bar together with your fingers about shoulder width aside and palms dealing with towards you (underhand grip).

Security tip: Keep away from utilizing a wider than shoulder width grip as it may place a number of stress on the shoulder joints.

Step 2: Scapular positioning

Whereas hanging with arms absolutely prolonged, pull your shoulders down. It will guarantee correct and secure motion of your scapula in the course of the pull-up.

Security tip: Don’t permit your head to sink down into your shoulders at any level in the course of the train.

Step 3: Correct leg positioning

Hold your legs absolutely prolonged and collectively, then bend at your hips and elevate your legs barely in entrance of your physique. It will assist to stop any power leaks that will have an effect on your pull-up power.

Step 4: Pre-rep preparation

Lean your torso barely again at an angle, tighten your core, and tense your lats muscle tissue. It will let you optimize the motion and carry out every rep effectively.

Step 5: The pull-up

Drive your elbows right down to your hips and pull down on the pull-up bar as onerous as you may till your chin reaches the bar. Slowly decrease your self again down till you are feeling a stretch in your lats and take a couple of seconds to reset earlier than the following rep.

Reverse Grip Pull-Up Advantages

Pull-ups are the most effective higher physique body weight train that you would be able to and there’s no debate. With that comes many advantages that you would be able to examine under.

Construct an attractive posterior chain

A muscular and toned again is likely one of the sexiest issues about an aesthetic physique. In an Ace-sponsored examine, pull-ups hit the lat again muscle tissue higher than any of the opposite frequent again workout routines. Lats are massive muscle tissue that contribute so much to the form of your higher rear.

Get a greater contraction

Many instances, switching from an overhand to underhand grip will fully change the texture of an train. Possibly that’s as a result of the alternative hand place causes you to maneuver the burden up a bit of otherwise. Do this: Carry out bent over rows on a Smith machine utilizing an overhand grip, then strive it with an underhand grip. When you might not, many do really feel a major distinction in how the muscle contracts.

A terrific biceps and forearm train

When you can anticipate to construct a number of muscle and power in your again, all pulling actions closely have interaction the biceps, brachialis and brachioradialis muscle teams.

Body weight solely/equipment-free

The great thing about body weight workout routines is you don’t want any fancy or costly gear. Though pull-ups do require a pull-up bar which you will discover right here and which might be very inexpensive and extremely versatile by the identical token.

Nevertheless, in the event you do select so as to add extra weight to your pull-ups, it’s quite simple. Use a dipping belt, weighted vest/backpack, or maintain a dumbbell between your ft. Voila, you’ve the choice to extend the resistance greater than you’d ever be capable to.

Intensify your mind-muscle connection

Constructing muscle is not only lifting weights. It’s having a psychological connection together with your muscle tissue in the course of the contraction and lengthening section of an train. Certain you’ll nonetheless construct muscle lugging round weights however different muscle tissue are likely to takeover too and therefore you’re not maximizing your efforts.

Learn extra about mind-muscle connection and why it’s key to raised good points right here.

Drawbacks

Whereas the reverse grip pull-up is a superb train, there are a couple of drawbacks.

You want higher physique power

That is apparent however you want respectable higher physique power to do pull-ups. If you happen to can’t, listed here are 8 methods to get higher at pull-ups and chin-ups.

Grip width

Going too vast can damage or harm your shoulders. Keep shoulder width or nearer and if you wish to do further vast pull-ups, use an overhand grip.

Variations

We love having the choices of variations and options as a result of they permit us to work all the similar muscle tissue no matter expertise stage. Plus, it’s additionally good to have selection in your coaching to stop boredom and preserve your coaching contemporary and thrilling.

1. Assisted reverse grip pull-up

Whether or not you employ a devoted assisted pull-up machine or bands, assisted pull-ups are a great approach to get higher at pull-ups since you’re mimicking the motion although you’re being helped. To not point out, it’s a lot simpler to regulate the resistance and preserve monitor of your power development.

2. Shut grip reverse pull-up

Wish to actually overload the biceps? Transfer your fingers in with an inch area in between and pump out a couple of units of pull-ups.

3. Reverse grip inverted or Australian pull-up

A manner underrated again train, the inverted or Australian pull-up will too contain the identical muscle teams as the traditional pull-up. What’s additionally nice is that it’s nonetheless simpler however you’re lifting solely a portion of your physique weight and may modify the resistance by altering your physique angle.

Try these Finest Pull Up Alternate options and Variations For All Health Ranges.

Alternate options

1. Cable/machine reverse grip pulldown

If you wish to work the identical posterior muscle tissue however with no need a pull-up bar, you can not go flawed with the legendary cable pulldown. You’ll be able to replicate the reverse grip lat motion and since you should utilize as little or as a lot weight as you want, this variation is feasible for nearly anybody no matter higher physique power.

2. Reverse grip rows

Row variations are presumably the most effective general again workout routines as a result of they appear to hit all the again muscle tissue symmetrically higher than most (1). And whereas we’d agree deadlifts do as effectively, rows contain transverse adduction (pulling the arms again behind the physique) which implies you additionally get a full contraction again there.

How To Program Reverse Grip Pull-Ups In Your Again Exercises

Moreover performing the usual 3 units of 10 reps, listed here are another methods to do reverse grip pull-ups.

Drop units

Probably the greatest muscle constructing depth coaching methods, drops units are once you carry out a couple of reps with a heavy weight earlier than dropping the resistance and persevering with to crank out extra reps till you hit failure. You are able to do a number of drop units inside a set.

Partials

One actually efficient method that may gentle your again and biceps on hearth is to carry out partial repetitions within the high half of a pull-up vary of movement. We suggest doing full vary of movement pull-ups till you attain a couple of reps shy of failure earlier than squeezing out as many half reps as attainable.

Tip: Do the complete reps weighted, then drop the burden and knock out the partials within the high half.

How Many Units and Reps?

Sometimes, we suggest particular units and reps ranges based mostly in your targets. Though, you must use all for greatest outcomes. Listed below are some strategies based mostly on what you’d like to perform.

Muscle endurance: 2-3 units x 15-25+ reps
Hypertrophy: 3 units x 5-8 reps
Energy: 4-5 units x 3-5 reps

FAQs

What is the distinction between a reverse grip pull-up and a chin-up?

Pull-ups are sometimes carried out utilizing a wider grip, so a reverse grip variation can be related with the one distinction being the hand place. You may use a more in-depth grip for chin-ups.

Muscular tissues Labored

Whereas the pull-up is understood to construct an awesome again, it’s additionally an efficient train for a number of different higher physique muscle teams. Try our temporary descriptions for each under.

Reverse Grip Pull Up Muscular tissues Labored

Latissimus dorsi – The latissimus dorsi or lats for brief is a broad, flat muscle that spans the decrease posterior thorax. It helps to adduct, medially rotate, and lengthen the humerus. The lats are additionally concerned in shifting the trunk ahead and upward when the arms are positioned overhead like throughout pullups and pulldown variations.
Teres Main – The teres main is a thick muscle of the shoulder joint that medially rotates and adducts the arm and stabilizes the shoulder joint. Not like the teres minor, it’s not a rotator cuff muscle. Huge grip pull-ups particularly emphasize these underrated muscle tissue and a reverse grip is the icing on high.
Brachialis – sandwiched between the outer biceps head and triceps, brachialis extends from the outer higher arm and crosses the elbow joint, making it a main elbow flexor muscle. When effectively developed, the brachialis contributes to higher arm width and is most seen on a lean physique.
Brachioradialis – Making a lot of the lateral higher forearm, brachioradialis crosses the elbow and is therefore a main elbow flexor. It additionally supinates and pronates the forearm (flipping the palm up and down respectively) and is concerned in all pulling and curling workout routines.
Deltoid Posterior – Anytime you pull your elbows again or down, the rear shoulders are activated. The deltoid posterior is answerable for extension of the arm behind the physique plus it really works with the opposite two deltoid heads to help in arm abduction (lifting the arm as much as laterally to your physique).
Levator Scapulae – The levator scapulae is a superficial muscle positioned on the higher again. This muscle capabilities to raise the scapula or shoulder blades with assist from the trapezius and rhomboid muscle tissue of the higher again. Surrounding muscle tissue additionally assist the levator scapulae to inferiorly rotate the scapula.
Pectoralis Main Sternal Head – Often known as the decrease chest, the pectoralis sternal head is a separate part of muscle fibers that help in pulling the arms downward.
Core – consisting of the abs, obliques, and spinal erectors, the core muscle tissue transfer the torso in all instructions and stabilize the backbone to maintain your physique from swinging to a lot throughout pull-ups.

Backside Line

The reverse grip pull-up is a worthwhile variation of a basic again builder and presumably the simplest higher physique bodyweight-based posterior chain train. When your objective is to construct extra muscle and enhance power, various your grip could make a distinction in muscle engagement and it’s top-of-the-line methods to develop mind-muscle connection.

Check out this model of the pull-up subsequent time you do a again exercise session!

Fitness

Bored of Walking? Get Lean With These 5 Strength Exercises Instead

Published

3 hours ago

November 24, 2024

Press Room

Bored of Walking? Get Lean With These 5 Strength Exercises Instead

Whether you’re bored of the same old walking routine or want to boost your fitness, strength training is the name of the game. While walking is excellent at torching calories, strength training offers benefits beyond burning calories in the moment. That’s why we spoke with a fitness pro who outlines the best strength exercises to get lean when you’re tired of walking.

“With strength training, you’re not only burning calories during the workout, but you’re also building lean muscle. This added muscle mass increases your metabolism, allowing you to burn more calories even at rest,” explains Stan Kravchenko, celebrity coach and founder of OneFit.com. “Your body will naturally expend more energy to maintain muscle mass, which supports weight loss and overall health over the long term.”

Similar to walking, strength exercises benefit your cardiovascular fitness, but they provide substantial advantages for bone density, muscles, and injury prevention as well. “Building muscle mass promotes longevity and better supports your joints, ligaments, and tendons as you age,” Kravchenko adds. “If your goal is to lose weight and build lean muscle, strength training is an effective path.”

That being said, you don’t have to choose one form of exercise over the other. A well-rounded workout routine should include both! Kravchenko recommends performing strength training on one day and utilizing walking as an active recovery exercise on another.

Below are five excellent strength exercises to get lean that are perfect for your upper body, core, and lower body. “Performing these exercises consistently will help you build strength, improve body composition, and support other health benefits, such as increased muscle size, enhanced bone density, reduced body fat, and more,” says Kravchenko.

Goblet Squat

The goblet squat is a great choice to target your core and lower body, firing up your hamstrings, quads, glutes, and core muscles. “The goblet squat is suitable for everyone, from beginners to those with more experience, as it helps keep the torso upright, making it a safe and effective option for building lower-body strength,” Kravchenko tells us.

Stand tall, feet hip-width apart, holding a dumbbell with both hands like a goblet at your chest.
Lower into a squat, keeping your chest tall and back straight.
Once your thighs are parallel to the ground, press through your heels to stand up tall.
Complete 3 sets of 8-12 reps.

Here’s How Much You Need To Strength Train Depending on Your Goals

Pulldown

“This exercise is ideal for working on your pulling motion and strengthening your back muscles,” explains Kravchenko. “The seated cable pulldown allows you to perform the exercise safely and effectively, with good control over each repetition.”

Sit at a lat pulldown machine with your knees secured under the pad and feet firmly planted on the ground.
Grab the handle and pull it down to your upper chest.
Use control to return to the start position.
Complete 3 sets of 10-12 reps.

How To Combine Incline Walking & Strength Training for Faster Weight Loss

Dumbbell Chest Press

“The dumbbell chest press is a great exercise for pushing movements, targeting the chest, triceps, and front shoulder muscles,” Kravchenko points out. “Unlike machines or barbells, dumbbells offer more freedom of movement, which is often safer for shoulder joints.”

Lie flat on your back on a workout bench with a dumbbell in each hand and arms extended over your chest.
Lower the dumbbells toward your chest until your elbows reach a 90-degree angle.
Press the weights back up.
Perform 3 sets of 10-12 reps.

The #1 Daily Walking Workout To Slim Down

Single-Leg Press

“This exercise allows you to work each side of your body individually, helping to balance any strength differences between your legs,” says Kravchenko. “The single-leg press prevents one side from compensating for the other, making it especially beneficial if you have one leg that is more dominant. Similar to a unilateral dumbbell chest press for the upper body, this exercise targets your glutes and legs effectively.”

Sit at a leg press machine with one foot on the platform.
Press the weight away from your body.
Lower the weight using control.
Switch legs after completing each set.
Perform 3 sets of 8-10 reps for each leg.

10 Ways to Turbocharge Your Weight Loss With Brisk Walking

Pallof Press with Rotation

“This is a fantastic core exercise, chosen specifically because it introduces a rotational movement,” Kravchenko explains. “Unlike the previous exercises, which all operate in the sagittal plane, the Pallof press with rotation works in the transverse plane, challenging your core and obliques in a different way.”

Attach a resistance band or cable at chest level.
Stand tall, perpendicular to the anchor point, holding onto the handle with both hands.
Press the handle away from your body and slowly rotate your torso toward the anchor point, activating your core muscles.
Return to the start position.
Perform 3 sets of 12-15 reps per side.

Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa

Fitness

Fitness: Is mindfulness the key to a more enjoyable workout?

Published

12 hours ago

November 24, 2024

Press Room

Fitness: Is mindfulness the key to a more enjoyable workout?

If exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.

Published Nov 24, 2024 • Last updated 3 hours ago • 4 minute read

Once exercise becomes coupled with discomfort, getting reluctant exercisers to find pleasure and enjoyment in physical activity is an uphill battle. Photo by John Raoux /AP

There’s no shortage of rumination about why more than half of Canadians don’t meet the recommended 150 minutes of moderate to vigorous physical activity per week. Lack of time is a common excuse, but there are plenty of busy people who exercise regularly. Access is another often-stated barrier, though most Canadians can safely exercise outdoors or in the privacy of their own home should other fitness facilities not be within an easy commute.

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What’s often ignored is the role enjoyment plays in exercise adherence. For those who revel in a tough workout, the idea some people hate to sweat may seem strange. But if exercise pushes you so far outside your comfort zone that physical activity is associated with pain more than pleasure, there’s little motivation to get off the couch.

Once exercise becomes coupled with discomfort, getting reluctant exercisers to find pleasure and enjoyment in physical activity is an uphill battle. To help improve its appeal, researchers have been looking at the effectiveness of something called “extrinsic strategies” to promote better exercise adherence. Defined as “environmental manipulations of the exercise experience that fall outside of the FITT principles,” extrinsic strategies are more about the mental, rather than physical aspects of exercise. In short, the focus is less about the frequency, intensity, time and type of exercise, and more about the role feelings play in the adoption of a regular workout routine.

To be clear, we’re not talking about taking the effort out of exercise. Extrinsic strategies work on altering the perception of effort. Even more granular, it’s important to alter how effort is perceived during, not after, a workout. There’s a marked difference in how people feel once they wipe the sweat off their brow compared to when they’re grinding it out just hoping to finish. And while some people use the feeling of accomplishment that comes after a tough workout to motivate their return to the gym, others can’t get past the memory of how uncomfortable it felt in the moment.

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One of the extrinsic strategies to improving the exercise experience is focusing on external stimuli instead of how the body feels. Music is a popular distraction, which is why so many exercisers listen to their favourite playlists. Another option is exercising outdoors where nature works its magic at diverting exercisers from the internal sensations of effort. Exercising with a friend or within a group also helps. But contrary to using external distractions to dampen the effort of exercise, is the novel idea of leaning into how your body feels during a tough workout.

Mindfulness is defined as paying attention to what’s happening in the moment while also being open to how the body responds physically and mentally to the current experience. In other words, instead of trying to disassociate from the feelings of effort, mindfulness aims to accept and acknowledge the exertion it takes to complete a workout.

The idea that mindfulness is effective at improving exercise adherence is gaining traction, with initial studies suggesting it has merit, but mostly when exercising at lower intensities. Learning to accept and become comfortable with the feelings associated with physical exertion could be a crucial first step in finding pleasure in exercise.

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A recent study published in the Journal of Sports Sciences recently tested the effectiveness of mindfulness in enhancing the exercise experience. The goal of the research team was to see if mindfulness “could prove a useful pleasure enhancing strategy during exercise.”

A test sample of 34 recreationally active men and women were divided into two groups. One group was equipped with a recording taken from Headspace, a popular meditation and mindfulness app, that focused exercisers on tuning into their body and its movement. The control group was without any mindfulness tools.

Both sets of exercisers were asked to follow a 1.5-mile loop through a local park at a self-selected intensity they could sustain for 20-25 minutes. Heart rate was continually monitored, and study subjects were asked to check in with how they felt at two points during the walk (at 0.5 and one mile).

Results indicated listening to a mindfulness recording led to a more pleasurable exercise experience than walking the loop without. That positive response to exercise continued after the workout finished, another sign the mindfulness guided walk produced the kind of enjoyment that could encourage exercisers to walk more often.

Learning to appreciate the feelings associated with effort is an interesting strategy to introduce, especially to new exercisers who often negatively perceive the physical sensations that occur during a workout. With more practice accepting, instead of tuning out, those feelings, a greater number of novice exercisers could become more tolerant of the effort required to improve overall fitness. It’s also an interesting approach for seasoned exercisers who generally rely on disassociating from the intense feelings of a hard workout.

Acknowledging, accepting and appreciating the effort of being physically active are tools every exerciser can lean into when the going gets tough. More importantly, it could be part an improved strategy to get more Canadians enjoying the 150 minutes a week they spend working up a sweat.

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Fitness

‘WH’ Editors Put These Fitness Gifts On Their Wishlist

Published

20 hours ago

November 24, 2024

Press Room

‘WH’ Editors Put These Fitness Gifts On Their Wishlist

For The Runner Who Loves Music

SHOKZ OpenRun Headphones

OpenRun Headphones

Sweat-proof, waterproof, and featherweight, these wireless headphones for working out are a runner’s dream. “These allow me to hear oncoming traffic, people, and other outside noise with their wrap-around, open-ear design while delivering feel-good jams,” says Nicolette Accardi, WH’s fitness commerce editor, who loves using ‘em on her runs.

For The Friend Who’s Always At Barre

Gaiam Yoga Barre Socks

Yoga Barre Socks

If your friend lives at barre class, snag them a few pairs of these non-slip barre socks. Machine-washable and grippy, these socks come in a variety of cute colors, including mulberry and sky blue. Isabel McMahon, WH’s assistant social media editor, loves that they have crisscross straps to help keep her feet steady during her yoga and Pilates classes. “I wouldn’t mind finding a few more in my stocking this year!”

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For The Traveling Fitness Lover

TheraBody TheraGun Mini

With its compact size, ergonomic grip, and 150 minutes of charge time, the Theragun Mini is the ideal gift for that person who’s always traveling around the world to run marathons (or just makes really good use of the hotel gym).

Accardi loves hers, keeping it handy in her gym bag for on-the-go muscle relief. “It works wonders at alleviating my muscle soreness during tough training cycles,” she says.

For The Friend Who Needs A New Gym Bag

BALEINE Gym Bag

Gym Bag

Soft, machine-washable, and waterproof, your gym-going pal will love this bag. It’s a bestseller among WH readers. From toting it to dance class to carrying all their pickleball essentials, they’ll appreciate its separate compartment to store things like shoes and wet swimsuits, as well as its additional storage pockets for all their other workout accessories. Plus, they’ll look super stylish wearing it in this gorgeous bubblegum pink color.

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For The Fitness Lover Always On The Go

Tower 28 SOS Daily Rescue Facial Spray

Is your friend constantly squeezing in workouts between WFH meetings, or maybe doesn’t always have enough time to shower post-sweat? Gift them this facial toner to keep their skin issues at bay and prevent breakouts. Fitness editor Talene Appleton always keeps a bottle in her gym bag so she can spray it on her face and chest after every workout.

For The Friend Who Doesn’t Like To Wear Fitness Watches

Oura Ring Gen 3

Ring Gen 3

The Oura ring isn’t just a buzzy wellness product—WH editors love this smart ring to help them monitor their sleep, activity, stress, heart rate, and more. Better yet, it’s lightweight, comfortable to wear, water-resistant, and has a stylish design that’ll seamlessly blend in with your friend’s aesthetic. It also boasts a great battery life—WH’s executive health and fitness director Jacqueline Andriakos says hers generally lasts a whole week.

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For The Friend Who Lives In Leggings

Lululemon Align Pant

It’s no secret that WH editors are obsessed with these Lululemon leggings. They’re awesome for any sort of workout—HIIT, yoga, boxing, you name it—with their buttery-soft fabric, weightless fit, and high-rise waistband. Your friend will adore these leggings so much, they’ll even wear them on their recovery days relaxing at home or running errands around town. Better yet, they come in an assortment of colors, including espresso, teal, and raspberry.

For The Fashion-Forward Fitness Girly

Vuori Halo Slim Flare

Flared leggings are so in right now, says assistant fashion editor Rose Lauture. “They elevate every look, are super flattering, and versatile.” Style and comfort combine in this pair from Vuori, making them the perfect fit for every activity—from lounging at home to grabbing breakfast with your girls. “Not only do flared leggings make great yoga pants, but you can also wear them out and about paired with a boot or a sneaker,” Lauture adds.

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For The Friend Who Loves The Outdoors

Homesick Scented Gone Hiking Candle

Your loved one is sure to appreciate this WH-favorite candle that’s specifically designed to smell like hiking (yup, that’s a thing), with refreshing top notes of pine, cassis, and fresh waters. They’ll appreciate being able to experience (kinda) the great outdoors while they’re stuck inside working this winter.

For The Yogi

Manduka The Pro Yoga Mat

Dubbed the best overall thick yoga mat by WH, this mat is a game-changer for your yogi friend with bad knees or wrists. Featuring ultra-dense cushioning and a supportive grip, it provides comfort and stability for even the toughest poses.

Available in a wide range of colors, you can pick out your friend’s favorite hue. “I never slide when busting challenging moves and also love it for mat pilates workouts,” says Accardi. Plus, with a lifetime warranty, your friend is all set for countless yoga seshes to come.

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For The Fitness Lover Who Works From Home

Merach Walking Pad

Walking Pad

Got a pal who’s always trying to hit their step goal? Gift them this walking pad (aka an under-desk treadmill) so they can strut their stuff while crunching numbers or typing away on their computer. “I love using it while working at my desk—it easily rolls right underneath!” says Accardi. It’s the perfect present to help them stay active throughout the day without interrupting their workflow.

For The Woman Who Wants To Get Into Strength-Training

Women’s Health The Woman’s Guide To Strength Training: Dumbbells

This new Women’s Health guide, designed by trainer Nellie Barnett, CPT, is packed with 12 weeks of dumbbell-only strength-training routines that can be done in just 30 minutes. It’s the perfect gift for any woman looking to improve muscle mass or just experience the benefits of regular movement.

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For Cold-Weather Workout Warriors

Smartwool Merino 150 Wool Top

A WH reader-favorite, the merino wool material on this long-sleeve base layer shirt makes it both moisture-wicking and odor-resistant. The fitted silhouette is uber-flattering while offering unrestricted movement in the arms and chest. They’ll love sporting this cozy shirt on the slopes (or just at home) all day. A bonus? It comes in several cute colors, like fuchsia and rose.

For The Avid Runner

On Cloudmonster

Experts say regular runners are supposed to replace their running shoes every four to six months. Gift your friend who’s overdue for a replacement a brand new pair from cult-favorite brand On. Extra cushiony, bouncy, and airy, this running shoe is built for long-lasting comfort and performance. Accardi felt unstoppable wearing them during her half marathon, appreciating their breathability, secure fit, and durability.

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For The Tech-Savvy Exerciser

Apple Watch Series 10

Watch Series 10

If they’ve been eyeing the newest Apple Watch, there’s no better time than the holidays to splurge and treat them to one—because they deserve it! WH readers love using this waterproof smartwatch for optimizing workouts, monitoring sleep, tracking their heart rates, and so much more. Your fittech-loving friend will never want to take it off.

For The Friend Who Wants To Level Up Their Hot Girl Walk

Bala Bangles

These wrist weights from Bala went viral on TikTok for their sleek design and ability to elevate any workout. Whether your friend is walking or doing pilates, these stylish wrist weights will add light resistance to tone arms and enhance muscle endurance. Flexible and comfortable, they make a thoughtful gift for anyone looking to level up their fitness routine. An added pro: They come in several cute colors, like blush and sage.

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For The Friend Who Loves To Track Their Training

Cossac Fitness Log Book & Workout Planner

Practical gifts are always appreciated. Designed by experts to help exercisers track progress and stay motivated, this WH reader-topselling workout journal will become your friend’s ultimate gym companion. It offers structured pages to log exercises, sets, reps, goals, and even diet preferences and nutrition. Compact and sleek, they can easily toss it in their gym bag and even travel with it to keep themselves accountable.

For The Friend Who Loves A Multipurpose Fitness Gift

Trigger Point Therapy Grid Foam Roller

Therapy Grid Foam Roller

Accardi has tried her fair share of foam rollers over the years but always returns to this one. Known for its firm yet flexible design, this roller targets deep tissue to help relieve soreness and improve flexibility. Plus, with free online instructional videos, your friend can learn the best techniques for effective muscle recovery. Whether they’re prepping for a race or recovering after a tough workout, this foam roller is a must-have.

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For The Acupuncture Enthusiast

ProsourceFit Acupressure Mat and Pillow Set

WH readers and editors say that this cult-favorite acupressure mat is great for soothing stiff muscles, relaxation, and general pain relief. If the person in your life is into all things recovery, there’s no doubt they’ll love testing this tool out. While it’s TBD if the physical benefits aren’t just a placebo effect, studies have found that taking the time to use one and relax can lead to a reduction in stress levels.

For The Fitness Lover Who Adores A Matching Set

Beyond Yoga Spacedye Slim Racerback Cropped Tank

Matching sets are *so* in. Buttery soft, comfortable, and ultra-flattering, your friend will love unwrapping this matching set from Beyond Yoga. The pieces are sold separately so be sure to grab the matching leggings. Perfect for yoga class, cardio workouts (hello, built-in bra!), or even just strolling around, McMahon loves that this set comes in a wide range of colors, too—like ruby red, mocha, and deep moss—so you’re sure to find one your friend will love.

Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she’s not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.

Mark Stock is a food, drink, and outdoors writer from Portland, Oregon. He spent years making, selling, and sipping Pinot Noir in the Dundee Hills before a full return to his journalistic roots in 2016. In addition to Men’s Health, he writes for SevenFifty Daily, Sip Northwest, The Somm Journal, The Drake, Willamette Week, Travel Oregon, and more.