What Is 5 Tool Baseball And How To Master It?

You have probably heard about a five-tool player in baseball and wondered what it means. Or, you already know the term and want to gain that title. Well, either way, you have come to the right place!

In this article, you’ll learn how to master 5 tool baseball, what are these five tools, and what you can do to up your overall game performance. So, are you ready? Scroll down to learn more!

What Is A 5 Tool Baseball Player?

In baseball, a 5 tool player is someone who is not a pitcher but is the ideal position player simply because of excelling in all five tools of baseball: running speed, throwing ability, fielding, hitting for average, and hitting for power.

Some of the 5 tool baseball players of Major League Baseball include Hall of Famers Vladimir Guerrero, Andre Dawson, Willie Mays, Ken Griffey Jr., and Duke Snider. While some people including Baseball Digest, a major baseball magazine resource, argue that five-tool players and even the term itself have become overvalued, these five tools are still the most important considerations made by professional scouts when evaluating players.

In other words, a player’s abilities on the field are measured based on these five tools. If you got them all mastered, you do not only have the potential to shine during a game but will also open a lot of opportunities in the future.

Five Baseball Tools

So, what are these five tools, why are they important, and what does mastering them really mean? Find out below!

Running Speed

The first stool, running speed, is what you need when on the base paths or outfield to track down fly balls. Speed is among the more underrated offense and defense skills in baseball.

However, a fast runner on the base paths can actually impact any game’s outcome in many various ways, such as:

  • Scoring through a passed ball
  • Stealing a base or two
  • Rattling the pitcher
  • Scoring from first on a double
  • Taking an extra base
  • Avoiding double plays
  • Drawing pickoff throws that can potentially get away

There are still more that we can add to the list, but you already get the point. Another thing worth mentioning is that the term “speed” used for the tool also refers to baserunning in general.

Jacob Ellsbury exhibited one of the best examples of speed when he swiped a total of 70 bags in 2009 to lead Major League Baseball. He is also remarkable in the outfield for his spectacular catches and tracking down routine fly balls.

However, many players who do not break any records in the 40-yard dash can still get high ratings for this tool based on their knowledge when on the base paths. A few examples include Ryan Zimmerman and Dustin Pedroia who are not very fast but can read the ball excellently right off the bat, steal the occasional base from lazy pitchers, or take extra base once an opportunity pops up. In fact, Zimmerman is ranked among the fastest players in the league for taking an extra base.

Running Speed Improvement Tips

Not everyone can make it up to the line in less than five seconds, but blazing speed can make the remaining baseball tools all the more valuable. To become an excellent base runner, enhance the way you read and react to fly balls, take good routes to the ball as a fielder, and study the running techniques of successful baserunners.

Our Favorite Resources For Speed

SKLZ Speed Chute Unisex

SKLZ Speed Chute Unisex

Training for Speed, Agility, and Quickness-3rd Edition

Training for Speed, Agility, and Quickness-3rd Edition

Hitting For Power

Baseball Core Workout

The next tool is hitting for power, which is essential for the most glamorous and exciting plays in the MLB: the home run. Because a good power hitter in a major league lineup can carry an offense single-handedly, it’s not surprising why home runs and power hitters get all the glory and love. These guys rely on their ability to hit and the power in their hits to win a game.

One of the best players exhibiting raw power is Giancarlo Stanton, who currently leads the national league in terms of home runs. Not only does he hit many home runs but also hits them very far. His farthest hit is a staggering 484-foot blast but also multiple other home runs over 450 feet.

Many of us want to know how it feels to hit a ball like this, but some people would say power cannot be taught. This is simply not true. With constant practice and application of various techniques, you will be able to hit home runs.

Hitting For Power Improvement Tips

While players like Albert Pujols obviously hit the gym regularly, one thing power hitters should possess is the right attitude.

Look at animals, for example. When they are most likely to attack, they hold a steady position with their eyes laser-focused on the target and their head slightly turned. Therefore, when you also keep your head still and your body balanced before you deliver a solid, fluid swing, that’s when your attack is most powerful.

Hitting For Average

How To Hold A Bat

Hitting for Average or Contact is the most valued asset in a position player but is also the hardest tool to excel at. This means that if you can hit for a high average, you can be a valuable asset to your team.

Miguel Cabrera, the biggest asset for the Detroit Tigers, hits for average and was first to win the Triple crown after Carl Yastrzemski. As Cabrera demonstrates, a good hitter for average should be a complete hitter.

Meaning, you should be able to hit any pitch regardless of the speed or location and hit to all fields for power. When hitting for average, you should do the following right:

  • Utilizing the whole field
  • Not striking out but making contact more often than not
  • Hitting the ball hard and on a line

Hitting For Average Improvement Tips

To get better at hitting for a high average, you need to be consistent and confident of your batting approach. Many tools, techniques, and systems can help you achieve this consistency.

One simple tip to achieve a high average is to use the best baseball bat and the proper grip when holding the bat. The knuckles should be closely aligned to allow the hands to react to the pitch faster and more easily.

Our Favorite Resources For Hitting For Average

SKLZ Power Stick Baseball and Softball Training Bat for Strength

SKLZ Power Stick Baseball and Softball Training Bat for Strength

Tanner Tee

Tanner Tee

Fielding Or Defense

Best Youth Catchers Mitt

There is no doubt about it; fielding or defense can win championships, which is why it is considered a vital part of success. An excellent defensive player should be consistent and extremely athletic for a higher chance of winning.

Your shortstop or the fielder positioned between the third and second base is probably your most important defensive player. One example of which is Andrelton Simmons of the Atlanta braves.

Simmons represents the perfect fielding tool because his teammates can count on him to play consistently and outstandingly. Having someone like him or being that someone in your team can be the key to success.

Fielding Improvement Tips

The secret to being a great defensive player is really not a secret: it is to work on it constantly. Never be satisfied or get comfortable with your abilities. Choose to practice shagging pop-flies or taking ground balls every single day. No excuses.

Also, work on your footwork to increase your agility as well as your mitt or glove skills. For coaches or young ones, finding the best youth catcher’s mitt can make a world of difference.

Our Favorite Resources Fielding Or Defense

MacGregor Infield Training Glove

MacGregor Infield Training Glove

SKLZ Reaction Ball Baseball and Softball Reflex and Agility Trainer

SKLZ Reaction Ball Baseball and Softball Reflex and Agility Trainer

To know what are some of the best fielding drills, watch this video:

Arm Strength

Last but not the least of the five tools of baseball is arm strength, the most underrated of them all. Many do not realize that having someone on the team who can throw the ball from the outfield across the diamond can also improve the odds for the team’s victory as much as a home run.

A few renowned players with the ideal arm strength are Yoenis Cespedes and Manny Machado. Cespedes once managed to throw a runner out from the warning track while Machado who primarily plays at third base is consistent in making back-handed off balance throws. Both of these instances display how arm strength can impact a baseball game.

A mistake that most position players make is overlooking their arm strength as long as they can throw accurately. Pitchers can also benefit from improving the mechanics of their throw and improving their velocity by doing different exercises.

First base is the only position where a weak arm won’t matter too much because even second basemen need it to turn double plays.

Arm Strength Improvement Tips

One way to compensate for lack of speed is by having great arm strength. This keeps runners on alert even though it takes longer for you to reach the ball.

To improve arm strength, get a load of strength training, and throwing exercises.

Our Favorite Resources Arm Strength

SKLZ Weighted Training Baseballs

SKLZ Weighted Training Baseballs

Jaeger Sports Exercise Baseball

Jaeger Sports Exercise Baseball

How Are The 5 Tools Of Baseball Ranked In Different Positions?

The importance of each tool varies depending on your position. Of course, every scout is different, and others may rate you in another way. Generally, these are the order of importance for each position:


  • 1Fielding ability
  • 2Arm Strength
  • 3Hitting for Average or Contact
  • 4Speed
  • 5Power

Most catchers are seldom required to hit, but it is definitely a good bonus if they do. However, the ability to both hit and throw will set you up for more opportunities.

Middle Infielders

  • 1Fielding Ability
  • 2Arm Strength
  • 3Hitting for Average or Contact
  • 4Speed
  • 5Power

As a middle infielder, you should be able to control the center of the field and play defense as well. You should manage to reach the base constantly as an offensive effort, too.

Corner Infielders

  • 1Arm Strength
  • 2Power
  • 3Fielding Ability
  • 4Hitting for Average or Contact
  • 5Speed

To play the third baseman, you really must have a strong arm. A lot of teams usually position their big hitters or runs batter in (RBIs) at the first or third base.

Corner Outfield

  • 1Speed
  • 2Fielding Ability
  • 3Arm Strength
  • 4Hitting for Average or Contact
  • 5Power

As a corner outfielder, you need to be able to catch a fly ball and throw out a tagging base runner, which makes speed your biggest asset. Power hitters with strong arms also hide in these positions.


  • 1Speed
  • 2Arm Strength
  • 3Fielding Ability
  • 4Hitting for Average or Contact
  • 5Power

Centerfielders need to track the ball as soon as it is hit and then quickly get it to the infield. This is why speed is a must for this position. In most cases, a centerfielder is separate from a left fielder.

A good centerfielder should be able to run a 60-yard dash in under 6.6 seconds.


Pitchers need a different set of tools like speed, velocity, body mechanics, poise, and control. They should be able to recreate solid mechanics while maintaining composure and throw three pitches for strikes. Their bodies must be able to handle the force of the innings pitched.


Of course, hitters need to be consistently hitting for a high average and connecting each hit to the ball. Power is only secondary because it does not matter if there is no contact.

Hitters should also work to achieve a smooth bat path through the hitting zone and have a thorough knowledge and understanding of the strike zone. Patience is also essential for hitters.

The harder the pitch, the more critical is a hitter’s mechanical soundness. You should be able to hit an inside pitch with considerable force but without being unfair while doing so.

Consistently hitting the fastball should allow you to hit a breaking pitch. Once the pitcher realizes you cannot hit a particular pitch, odds are they will try to recreate that, and you have to prove to them that you can hit it.


Congratulations! Now you know not only what 5 tool baseball is but how to improve your performance in using these five tools. All that is left for you to do is to practice them and put them into action on the field!

No matter what others say or what you got in the genetics lottery, you can certainly improve. Whether or not you were born with these talents, doing your own research and regular practice goes a long way.

If you have any other questions or baseball needs, please do leave a comment down below so I can share what I know and help you with the tools available. Till next time and I wish you the best of luck!

The Best Baseball Throwing Drills For You And Your Teammates

Everybody knows that a great baseball player is someone who throws like a boss. No doubt that professional baseball coaches want and need someone in their team who has unbeatable arm strength and accuracy.

However, these attributes are achieved by more than just warming up and playing catch. In this article, we’ll explore what more you could be doing to elevate your throwing game and increase your strength and accuracy with the best baseball throwing drills. Keep reading to find out!

The Skills You Should Be Working On

Baseball Throwing Drills

Whether it’s in the drills you do or the training program you follow, there are two important things that you and your team should be working on to reduce your throwing errors: Accuracy and Accountability. Here’s why:


Accuracy is a product of consistency. So, as a player, you should be responsible for committing a specific time and place for practicing and doing throwing drills consistently and regularly. As a coach, you should be able to implement throwing drills as much as fielding and hitting to produce all-around players.


Players should also be accountable when they throw whether it be during practice or in-game. Being accountable means trying your best to deliver game-like throws each time and to understand the reasons behind every bad throw to try and avoid them later.

Setting up the clock during practice drills for infielders also develop a sense of urgency in them. If you are a coach, you should make sure that every situation you put them increases the focus of your players on their throws.

Essential Elements Of Good Baseball Throwing Drills

These are three essential elements and strategies that you should focus on to master the fundamentals of throwing a baseball:

1. Power

While great arm strength is largely a product of genetics, and some players are born with this God-given trait, there are several techniques to develop it. Proper throwing technique drills will help you maximize your potential and allow you to throw a ball as hard as your body will allow.

By working on your arm strength, you also reduce wear-and-tear as well as your risk of getting injured. This also allows you to understand the mechanics of your arms better.

2. Speed

A game of baseball becomes subsequently faster the higher you play. So, you should be able to field and throw the ball quickly. However, make sure to be quick but also wait for the right timing. Never hurry.

The basic throwing drill is the beginning of all fielding drills. This pits the pitcher, catcher, outfielder, and infielder in a position that allows them to get rid of the ball immediately without panicking or rushing.

3. Accuracy

I know, we already mentioned accuracy before, but I cannot stress this enough: power and speed are useless if you do not throw accurately.

Another goal of baseball throwing drills, especially for beginners and kids is to develop their ability to estimate where the ball is going and to throw it right at their target. Throwing accurately is a fundamental skill that can play a huge role in the team’s defense.

Once you can combine these three elements together, you are already a pretty good player who can easily be an asset to your team as much as the best baseball bats could. In the next parts, you’ll learn how to throw with power, speed, and accuracy through different baseball throwing drills.

Baseball Throwing Drills

Now that you know the basic stuff, we can proceed to the different baseball throwing drills. Before anything else, be sure to first do a warm up. A little jogging or running and a few minutes of stretching can go a long way. After raising your heart rate a little, an excellent, chill game of catch with your teammates is an excellent way to warm up.

After warming up, you are ready to start with the drills. Below are some of the best drills out there along with some information and instructions on how to do them:

Ready-Break-Throw Knee Throwing Drill

Coaches and baseball experts have found out that by putting a player on his knees, he can get a better feel of his front as the ball leaves the glove. In this drill, you can help yourself, or your players boost their throwing mechanics. It also improves accuracy and helps develop proper follow-through.


  • Drop to the ground on one knee.
  • Focus on the person opposite of you with a catcher’s mitt to receive the ball. Your lead foot, hip, and shoulder should point to your target.
  • Get on a ready throwing position with your knee and lower body squared off.
  • Make sure your hand position is correct, with the shoulders closed and the knuckles facing upward.
  • On your coach’s command, throw the ball so that it comes directly over the top of your head. Make sure to finish each throw fully.
  • For the return throw, step with your glove-side foot to meet the ball as you go back to the “ready” position.

A good alternative or twist to this drill is to have the opposite teammate hold his or her glove in different positions so you can concentrate on your accuracy.

To know how to properly carry out this drill, please watch this video:

Cutoff Throw Race

The objective of this drill is to improve your footwork, develop quick hands, and also improve accuracy. This is ideal for infielders but can benefit outfielders as well. This is how it goes:

  • Gather about ten or more players and divide them into two teams.
  • Have the members of the two teams line up parallel to each other starting from the foul line into the outfield, with the players standing at least 40 feet apart, depending on their skill level or age. (40 feet for 11 and below, 60 feet for ages 12 to 14, and 80 feet apart for older players)
  • Starting from the foul line, the first player throws the ball as quickly as possible to the next person on his team. This continues until the last member receives the ball.
  • However, once the end player reaches the end, he then has to throw the ball back to the other way, so the foul line also serves as the finish line.
  • After each round, you can have the players stand a little farther from each other and do this multiple times.

You can also turn it into a competition to get your athletes or teammates more focused for better results. Players also tend to try harder and work better if there is a punishment involved. You can try punishing the losing team with laps, push-ups, or sprints.

Zig Zag Throwing Drill

This practice drill is similar and starts the same way as the previous one. However, instead of throwing the ball in front of them, the players are to throw diagonally in a zigzag pattern. It will also help develop accuracy as well as quick hands and feet.

  • Have two teams of equal number of members line up in straight lines in front of each other.
  • Assign a number for each player alternating between 1 and 2. For example, the first player on the first line is 1, the second is 2, and the third is 1 and so on. For the other line, start off with number 2 so that the player on one team has a different number as the opposite player on the other group.
  • Then, have the players assigned with the number 1 throw a ball to the next person assigned the same number, forming a zigzag pattern.
  • As a safety precaution, have the players stand at least ten feet from the other line.
  • Encourage the players to communicate with each other and to inform the next receiver of the ball.
  • Allow your players to do the drill several times until they pick up speed. Once you think they are fast enough, you can start a race.

The High Five Drill

The high five drill is excellent for younger, less experienced pitchers who have trouble throwing through the baseball. Regularly doing this drill has been found to develop proper muscle memory and let the player master the mechanics and techniques to avoid arm pain or damage on their own.

  • Stand with an “L” angle in your arm and your shoulders parallel to the target.
  • Raise your elbow to shoulder height at least.
  • Maintain a bend on your knee and make sure your weight is on your back foot.
  • Your coach will hold and put a slight resistance on the throwing arm.
  • Throw the ball straight through the resistance and finish the throw over your front leg.
  • Avoid coming around as you throw.

In Conclusion

By doing baseball throwing drills, you are giving yourself a solid foundation in the fundamentals of throwing with power, speed, and accuracy. If you perform these drills consistently and regularly during practice, before a game, or even in tandem with your workouts, you will be several steps ahead of your competition already.

Did you like these baseball throwing drills? Do you think you and your teammates could benefit from them? Leave your answers in the comment section below! You can also send in your questions, recommendations, and other concerns.

How To Choose The Best Rocker Bottom Shoes For Men And Women

Wearing regular-soled shoes can cause pain or worsen conditions like plantar fasciitis and arthritis. Fortunately, some shoes replace the function of a particular foot joint to alleviate pain: rocker bottom shoes!

Rocker bottom shoes have thick rounded heels and arched soles to reduce pain for those with medical foot conditions. In this article, you will learn everything you need to know about these shoes as well as the best rocker bottom shoes for men and women!

What To Look For In The Best Rocker Bottom Shoes

rocker shoes

Rocker bottom shoes offer therapeutic benefits for people who suffer from conditions like foot ulcers, plantar fasciitis, arthritis, and others. They are also ideal in pain prevention for people who spend a lot of their time walking or standing.

However, not all rocker bottom shoes are made the same. There are a few important factors to consider before you make a purchase:

Your Foot Type

All feet can be categorized into foot types.

  • Healthy foot types can benefit from rocker bottom shoes as they assist in exercise and muscle training. However, walking or standing in rocker bottom shoes for an extended period can do more harm than good for these types.
  • Another foot type group are those with medical conditions like rheumatoid arthritis, flat-footedness, and hallux rigidus. Constant use of rocker bottom shoes help relieve pain or alleviate the symptoms of these conditions.

The Biomechanics, Softness, And Rigidness Of Shoes

Podiatrists recommend rockers for people with foot conditions that affect their internal rockers or foot joints. The biomechanics of particular shoes should also be put into consideration to prevent or treat these conditions.

Wearing rocker shoes for short periods facilitate the repair and healing of the internal rockers, but long-term use may render the internal rockers non-functional.

This biomechanics of the shoes is determined by the softness or rigidity of the insoles. Softer insoles do all the work for your internal rockers and make them non-functional while harder or firmer insoles aid in the renewal and repair of your internal rockers.

So, if you have these conditions, make sure to consult your podiatrist before purchasing rocker bottom shoes.

The Types Of Rocker Bottom Soles

woman with rocker shoes

Rocker bottom shoes come with different types of soles that are intended for specific functions and purposes. The best rocker bottom shoes for you will depend on your needs and the corresponding type of soles:

Heel To Toe

These are thickest the farther back and are intended to limit ankle and midfoot movement. They also lessen the impact on the heels by allowing the foot to roll quickly off the heels. These are ideal for people with midfoot or ankle arthritis. They also help avoid overstretching of the plantar fascia.


These are placed behind the metatarsal heads. They immobilize the toe joints and relieves pressure under the balls of the feet. These are ideal for alleviating pain in the balls of the foot or for reducing arthritis of the big toe.


​These are designed to absorb impact away from the plantar midfoot. They are recommended for people who have limited midfoot mobility or Charcot plantar prominences. To know more details about Charcot plantar, please watch this video:

Ankle Joint

These soles restrict the motion of the ankle joints by being thicker in the midfoot and heel section. They lessen the impact at the heel strike and are meant to be used by individuals with limited back and front ankle mobility, ankle fusion, or ankle arthritis.


These stabilize the gait, increase propulsion, reduces energy consumption, and reduce pain and pressure on the metatarsals.

Toe Only

These are ideal for individuals with ulcer over their metatarsal heads because they shift the load to the surrounding weight-bearing areas of the foot.

Negative Heel

Negative heel rocker soles remove the weight from your forefoot and transfer it to the rearfoot and midfoot. Through this, a heel gait is encouraged, and the forefoot is kept in dorsiflexion. This is good for pain mitigation in people with plantar ulcerations, chronic forefoot overloads, and heavy callous.

​Severe Angle

This rocker sole type relieves conditions like hammer toes, metatarsal head ulcers, an ulcer on the distal part of the sole, and hallux rigidus by removing all the weight bearing forces in front of the metatarsal head.

Best Rocker Bottom Shoes For Men

Take a look at these rocker-bottom shoe options:


​​Best Rocker Bottom Shoes For Men

Our Rating


Skechers Sport Men's Shape Ups XT All Day Comfort Sneaker

Skechers Sport Men’s Shape Ups XT All Day Comfort Sneaker​

Exersteps Men's Whirlwind White Sneakers

​Exersteps Men’s Whirlwind White Sneakers

Drew Shoe Men's Force Athletic Walking Shoe

​Drew Shoe Men’s Force Athletic Walking Shoe

Alegria Men's Chairman Professional Shoes

Alegria Men’s Chairman Professional Shoes​

MBT Men's Ajabu Oxford

MBT Men’s Ajabu Oxford​

1. ​​Skechers Sport Men’s Shape Ups XT All Day Comfort Sneaker

Skechers Sport Men's Shape Ups XT All Day Comfort Sneaker

Skechers is a trusted brand known to produce some of the best-looking and feature-filled shoes, one of which is the Skechers Sport Men’s Shape-Ups XT. These Athletic walking shoes feature a faux leather and textile upper for durability and synthetic overlays for added support.

A mesh fabric toe box, perforations on the upper, as well as mesh panels on the tongue and heel allow air to flow through, so your feet stay cool and dry. The padded collar and tongue, memory foam air cooled cushion insoles, and a soft fabric lining adds cushioning and comfort.

Ensure a secure, snug, and comfortable fit with the lace-up closure system. Pull loops on the heels also make putting on and taking off so easy.

​Thanks to the rigid polyurethane frame, your feet receive ample support to prevent rolling, sliding, or slipping. The Kinetic Wedge midsole with soft foam absorbs impact, and the rocker outsole is made with sculpted rubber for grip and durability.


  • ​Among the most comfortable sneakers out in the market
  • Durable, high-quality construction
  • Comes from a well-known and trusted brand​
  • Stylish look
  • Removable memory foam insoles for enhanced comfort
  • Stabilizes the foot and absorbs shock
  • Lace-up closure for a snug fit


  • Quite expensive
  • Not the best shoes for running

2. ​​Exersteps Men’s Whirlwind White Sneakers

Exersteps Men's Whirlwind White Sneakers

Next, we have the Exersteps Men’s Whirlwind White Sneakers which combine value for money, style, and function all in one package.

It comes with a leather upper that is both functional and trendy. The curved rocker bottom outsole ensures that your foot muscles are worked without risking injury or pain.

The lightweight midsole is also cushioned and designed to absorb shock and minimize the impact on hard surfaces and rugged terrains. Removable insoles also add versatility.

The non-marking outsoles provide reliable traction and durability. You can also rest assured that the sizing and fit are accurate. If you want to make the most out of your hard-earned money, do give this model a try!


  • Stylish appearance
  • ​Requires no break-in
  • Affordable
  • Great value for money
  • Shock absorption
  • Comfortable
  • True to size
  • Comes with a wide toe box


  • ​The shoes are rigid and is not suitable for people looking for flexibility
  • ​Lacks balance and stability
  • Not ideal for jogging or running

​3. ​​Drew Shoe Men’s Force Athletic Walking Shoe

Drew Shoe Men's Force Athletic Walking Shoe

From a company that has gained popularity by producing comfortable shoes comes the Drew Men’s Force Athletic walking shoes. Aside from the stylish athletic appearance, these shoes also offer the therapeutic benefits characteristic of Drew shoes.

The Men’s Force features added depth, Dri-lex covered insoles, and AGEIS antimicrobial properties to keep your feet comfy, cool, dry, and fresh-smelling. The wide-shank rocker bottom improves comfort and stability while a built-in cushion pad provides heel support and reduces the impact to enhance the shoes’ overall performance and comfortability.

Get a secure and custom fit thanks to its lace-up closure. For added comfort, the tongue and collar are also padded with foam. A unique tri-support removable insole allows you to wear these shoes for prolonged periods without pain or discomfort.


  • They provide excellent comfort and stability for people with arch and/or joint problems
  • ​Comfortable, snug fit
  • Wide toe box
  • Absorbs impact
  • Cushioned and soft inner
  • Removable insoles
  • Fights bacteria and bad odor
  • Wicks moisture


  • ​These shoes are not very durable
  • ​The traction is not the best
  • Needs a few days to break in fully
  • May rub into the ankles

​​​4. Alegria Men’s Chairman Professional Shoes

Alegria Men's Chairman Professional Shoes

If you want to make a bold statement through your shoes without sacrificing comfort and functionality, the Alegria Chairman Professional Shoes may be your best bet! These men’s clogs and mules are made with stain-resistant leather uppers for durability, comfort, and a stylish appearance.

They come with a suede sockliner and a comfortable soft leather lining that absorbs and wicks away moisture to keep your feet dry. The removable footbed is made with a combination of memory foam, latex, and cork for the ultimate comfort and support.

These Alegria clogs also feature non-slip polyurethane outsoles which make it great for your workplace or school. Because they are made with quality materials and construction, you can rest assured that your clogs will last for years.

The rubber rocker sole is also slip-resistant and non-marking to give you a firm and secure footing.

The anatomical design was optimized to provide balance and support to the feet, especially for people with injuries or foot conditions like flat footedness or plantar fasciitis.

​You can buy the Alegria Chairman Professional shoes in black, white, or dark brown.


  • Comfortable to wear
  • Non-slip, non-marking outsoles​
  • Classic appearance ideal for your office or workplace
  • Provides great arch support
  • Durable
  • Moisture-wicking and comfortable lining


  • ​The sizing can be problematic
  • ​Quite expensive

​5. MBT Men’s Ajabu Oxford

MBT Men's Ajabu Oxford

If you experience chronic pain due to your foot condition, you might find relief with the MBT Men’s Ajabu Oxfords! MBT or the Masai Barefoot Technology is an innovative design based on physiological concepts to benefit the whole body.

Made with a 100% full grain leather upper, these shoes are not only great to look at but are also meant to last long.

Not only that, the tie closure provides a secure, snug, and comfortable fit. A 3D soft mesh lining also keeps the feet comfy while also wicking moisture to maintain a cool and dry in-shoe environment.

The dual density midsoles are made of TPU and nylon material which incorporates glass fibers for added firmness and durability.

The shank, PU midsole with Pivot, multi-layered soles, and the Masai Sensor combine together to create a natural instability surface that mimics the feel of walking on sand or a mossy forest. This provides comfort and support to the feet while maintaining the natural foot motion through the gait cycle. The outsoles also offer exceptional grip and add durability.

MBT Oxfords not only improve your foot condition but also enhance your posture and relieve pressure from important joints. Available colors include brown and coffee brown.


  • Multiple sole layers
  • MBT innovative design
  • Durable leather upper
  • Breathable and moisture-wicking 3D mesh lining
  • Can accommodate orthotics
  • Removable insoles
  • Firm and supportive midsole


  • ​Finding the right size may be a hassle
  • ​The shoes can be narrow

Best Rocker Bottom Shoes For Women


​​Best Rocker Bottom Shoes For Women

Our Rating


Clarks Women's Wave Trek Sneaker

Clarks Women’s Wave Trek Sneaker​

Skechers Women's Shape Ups 2.0

Skechers Women’s Shape Ups 2.0 ​

Hoka Bondi 5 SS17 Running Shoes for Women

​Hoka Bondi 5 SS17 Running Shoes for Women

Altra Women's Olympus 2 Trail Running Shoe

​Altra Women’s Olympus 2 Trail Running Shoe

Drew Shoe Women's Flare

Drew Shoe Women’s Flare​

​​1. ​Clarks Women’s Wave Trek Sneaker

Clarks Women's Wave Trek Sneaker

Clarks Women’s Wave Trek Sneaker offers a lot on the table: classic good looks, comfort, support, and fantastic technology. It features the exclusive Clarks wavewalk walking technology that provides ease and convenience to your every stride.

Thanks to the waterproof and weather-ready upper made with full grain leather; your feet stay protected from the elements. A removable ortholite footbed also adds comfort and support.

The curved rocker sole is also easy on the joints, shock-absorptive, and energy conserving. It is ideal for people who have limited mobility and use of their foot joints such as those with arthritis or plantar fasciitis.

Whether you have arthritis or high arches, these shoes can make every walking experience much more comfortable. You can wear them during the summer, winter, or under any weather without fear of damage or getting wet feet.

The rubber outsole also adds traction and durability. You can get the Clarks Women’s Wave Trek Sneakers in black leather, navy nubuck, red leather, smoky brown, or brown nubuck.


  • ​Stylish classic appearance
  • ​Waterproof
  • Made with durable full grain leather
  • Improves foot joint mobility
  • Comfortable Ortholite footbed
  • Saves energy and absorbs shock


  • ​Might feel a little rigid or stiff
  • ​Fits weird on the toe box, heels, and ankles

​​2. ​Skechers Women’s Shape Ups 2.0

Skechers Women's Shape Ups 2.0

From one of the most well-known and trusted shoe brands, the Skechers Women’s Shape Ups 2.0 Fashion Sneakers will surely impress you. These shoes come with all the essential features to live up to your expectations.

With a fresh, bold, and stylish look, these athletic walking shoes are also durable and comfortable thanks to the plush faux leather upper with breathable mesh fabrics at the fronts and sides. These ripstop textured panels not only add a flare to the design but also gives the shoes a subtle cooling effect.

Because the front comes with a lace-up closure system, you can ensure a comfortable custom fit. The heel overlay comes with pull loops for an easy on and off. A soft fabric lining, padded collar and tongue, and heel, toe, and side overlays also add comfort.

The insole is made with a memory foam air cooled cushion as well. A rigid polyurethane frame provides foot and arch support while the Kinetic Wedge soft foam midsole absorbs impact. The rocker bottom outsole is made with sculpted rubber for durability and grip. You can get these shoes in black and white or gray and mint.


  • ​Lace-up front for a secure and comfortable custom fit
  • ​Padded collar and tongue
  • Breathable upper
  • Absorbs impact
  • Offer sufficient traction
  • Multiple comfort features
  • Comfortable to wear and take off


  • ​Sizes tend to run big
  • ​A bit expensive

​​​3. ​Hoka Bondi 5 SS17 Running Shoes for Women

Hoka Bondi 5 SS17 Running Shoes for Women

If you are looking for fun color choices, look no further because the Hoka Bondi 5 SS17 Women’s Running Shoes come in not one, not two, but 17 different color schemes! Made with fabric and rubber outsole, you can find a Hoka Bondi 5 SS17 that will suit your personality and style!

This shoe features a breathable mesh upper to keep your feet dry and cool all day. Thanks to the 3D puff print frame and technology, these shoes are also lightweight, allowing you to move freely.

Ortholite insoles offer additional cushioning and arch support for elevated and long-lasting comfort. The meta-rocker outsole helps your feet to roll properly throughout the gait cycle while also having a secure grip. The EVA midsole provides low profile cushioning as well.

Designed to protect and cradle your feet on the hardest surfaces and the toughest trails, the Hoka Bondi 5 SS17 balances the foot with a lower heel-to-toe differential.


  • 3D lightweight technology​
  • ​Fits well
  • Many fun color choices
  • Cushioned EVA midsole
  • Meta-rocker outsole
  • Ortholite molded insole
  • Breathable
  • Supportive Comfort Frame
  • 3D Puff Print Frame ensures a snug fit


  • ​Inconsistent sizing and width
  • ​The stitching under the tongue can rub on foot and cause discomfort
  • Problems with squeaking

​​​​4. ​​Altra Women’s Olympus 2 Trail Running Shoe

Altra Women's Olympus 2 Trail Running Shoe

An enhanced version of the previous Olympus model, the Women’s Olympus 2 Trail Running Shoes from Altra offer a soft, stylish exterior and excellent sole traction.

The Olympus 2 comes with a more plush and flexible 100% leather and fabric upper along with a revamped Vibram traction outsole. It also comes with more cushion for optimum comfort.

Aside from these, it also comes with durability improvements and a dramatically reduced weight than its predecessor so you can move faster and more easily. The 36-mm stack height from the front to back adds a spring to your every step and absorbs shock with the help of an a-bound bottom layer.

A Dual-Layer EVA midsole also protects your feet from debris and other hazards on rugged terrains. Featuring a FootShape toe box, these shoes increase stability as you descend hills or climb them.

You can also get these shoes in cool color combinations like orchid/gray, shiitake/sugar coral, and silver/green.


  • ​Made with durable materials
  • ​Grippy Vibram outsole
  • Contoured footbed
  • Dual layer EVA midsole for support
  • Custom lace-up fit
  • Wear and tear-resistant sole
  • Wider toe box
  • Requires minimal break-in


  • ​Not light enough for prolonged running
  • ​Slightly curved toe box can cause discomfort, pain, or blisters
  • Sizes run a bit small

​​​​​5. ​​​Drew Shoe Women’s Flare

Drew Shoe Women's Flare

Last but not the least, the Drew Shoe Women’s Flare Walking Shoes provides cutting edge comfort for your foot ailments and conditions. These Flare sneakers are made with a breathable mesh and leather upper for durability.

The contrasting colors give it a casual and sporty appearance. For the ultimate ankle support and comfort, both the tongue and the collar are foam-padded and made with push materials for a soft feel. The traditional lace-up closure allows you to get a secure, custom, and personalized fit.

These shoes also come with Plus Fitting System of removable inserts and can accommodate custom orthotics. An extended medial heel stabilizer minimizes slipping and helps improve rear foot walking stability.

A Drilex lining featuring AEGIS Microbe Shield Technology prevents staining and bad odors while also wicking away moisture. The rubber rocker bottom encourages a natural walking motion and helps absorb impact. Available colors include white, white and blue, black, and bone.


  • ​Breathable upper
  • ​Padded collar and tongue for comfort
  • Soft Drilex lining
  • Fights bad odor and stains
  • Excellent fit thanks to a lace-up closure
  • Heel stabilizer
  • Removable inserts
  • Has room for orthotics


  • ​Sizes run small.
  • ​The shoes are heavy.
  • Lacks cushioning and arch support.


Overall, the best rocker bottom shoes are the Exersteps Men’s White Sneakers and the Clarks Women’s Wave Trek Sneaker. Both of these shoes are affordable, stylish, and comfortable to wear. While it all comes down to your personal needs and preferences, in the end, I think these shoes offer the most value for your hard-earned money.

Did you like this article? If so, please share it with your friends and loved ones! You can also leave your questions, comments, and suggestions down below!

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How To Choose The Best Elbow Sleeves For Lifting

Lifting weights can cause pain or discomfort on the elbows especially if you have previous injuries or suffer from conditions like tennis or golf elbows. Fortunately, elbow sleeves are here to save the day!

The best elbow sleeves for lifting offer protection, support, and compression to relieve pain and stress on your elbows. This will help improve your performance and progress in your training. If you want to learn how to pick the right pair for your needs and other elbow sleeves benefits, continue reading the sections that follow!

How Do Elbow Sleeves Work?


Via: ​athleticmuscle.net

Elbow sleeves, like knee sleeves, are garments that are typically worn by athletes and weightlifters to reduce pain, prevent injuries, and offer compression and warmth.

They work by countering the force of the muscles around the elbow such as the triceps and biceps as you exercise. Because of this, the load that is being received by the joint becomes distributed and reduced, which can help prevent wear and tear in the long run.

In other words, the elbow sleeves offer support to the elbow joint so it won’t be damaged due to taking the whole load head on.

Depending on how thick elbow sleeves are, they can also compress the surrounding area to improve circulation. This increases the pumping of fresh blood for your muscles and keeps your joints loose throughout your workout.

Benefits Of Elbow Sleeves For Lifting

wearing elbow sleeves

Via: ​athleticmuscle.net

Listed below are some of the many benefits and reasons why you should buy elbow sleeves:

​1. They Improve Blood Circulation

As I have said, compression sleeves increase blood flow to the elbow area. This helps the blood reach deeper into your joints and muscles rather than just your skin. This also helps in distributing nutrients to your working cells and reduce pain and inflammation by enhancing the flushing out of toxins.

2. They Help In Injury Recovery.

Compression sleeves help speed up injury recovery, which is essential in weightlifting. Moreover, they allow you to continue training while recovering. They also help reduce swelling, pain, and discomfort so you can push yourself harder.

3. They Help Prevent Injury.

Of course, prevention is better than cure. Elbow compression sleeves not only help prevent weightlifting injuries but also reduce your risk of getting conditions like tendonitis. They keep your elbows warm and tight.

​To know how to prevent weightlifting injuries, please watch this video:

4. They Help Regulate Your Body Temperature.

Because they can help conserve heat, elbow sleeves also help maintain the right body temperature as you exercise.

5. They Help Prevent Muscle Soreness.

Because of the improved circulation, elbow sleeves also help your muscles recover faster. By increasing blood flow, your muscle cells are able to release and remove toxins and by-products of exercise like pain-causing lactic acid. This, therefore, reduces muscle soreness and tightness.

6. They Protect The Skin.

Elbow sleeves can help protect your skin from the sun, bacteria, scratches, and irritation due to your workout environment or contact with equipment.

Factors To Consider When Buying Elbow Sleeves

Overhead-squat with sleeves

Via: ​athleticmuscle.net

There are several things that you should consider before purchasing elbow sleeves for lifting. Here are some of the most important ones:


Elbow sleeve materials range from regular stretch fabric to neoprene, latex, nylon, spandex, polyester, and a variety of woven fabrics. The material will not only determine the durability but also the comfort, breathability, support, and flexibility of the sleeve so make sure to choose wisely.

Some sleeves also have inserts or technologies that offer UV protection, odor protection, antimicrobial effect, and pain reduction such as copper-infused materials.

Choose something that will be easy to clean, quick-drying, and will hold up well even with constant or regular use. It should also be lightweight and well-ventilated. Some people also prefer thicker materials since this gives a tighter, more cushioned feel.

Support And Stability

The primary function of an elbow sleeve is to support the elbows. Take into consideration how much support your elbows require and their specific purpose for you. Are you recovering from injury or are trying to prevent one? Do you suffer from a particular condition?

Note, also, that more compression and support are not necessarily better. There is such a thing as too much stability that can hamper your performance.


Needless to say, you want something that will last. When choosing elbow sleeves for lifting, keep in mind which movements you usually do. Do you move your arms a lot like in push-ups and presses? If so, look for something that will stretch sufficiently and won’t tear with repetitive movements.


Of course, it is also essential to maintain a full range of motion while lifting. Make sure your elbow sleeves will not restrict your movement in any way. Thicker materials and tighter compression often cause you to sacrifice mobility.

To check whether an elbow sleeve is right for you, try them on and move your arms and elbows around, preferably by doing exercises, to get an idea on how they will feel.


Depending on your preference and need, you may want elbow sleeves that keep your joints warm and toasty. If so, choose something that retains body heat and is a bit thicker. Otherwise, if you often feel sweaty, sticky, or hot, go for a more lightweight pair.

Stitching And Finish

The quality of stitching also determines how long your elbow sleeves will last. A good elbow sleeve should feel firm yet comfortable. Pay attention to the stitching on all ends since these are usually the problem areas. Look for something that will hold up well and not hurt or irritate your skin.


Another critical factor is the grip, which ensures your elbow sleeve will not slip down, slide off, move around, or bunch up as you lift. This is not only annoying but can also affect your performance and waste your time if you have to adjust your sleeve all the time.

​Look for sleeves with good grips or elastic bands at the end to keep them intact.

5 Best Elbow Sleeve For Lifting Reviews

Below are the top 5 elbow sleeves for lifting in the market today:


​​Best Bicycles For Seniors Reviews

Our Rating


Recovery Elbow Sleeve by Copper Compression

Recovery Elbow Sleeve by Copper Compression​

Recovery Elbow Sleeve by Mava Sports

​Recovery Elbow Sleeve by Mava Sports

Kunto Fitness Elbow Compression Support Sleeve

Kunto Fitness Elbow Compression Support Sleeve​

Venom Elbow Compression Sleeve

​Venom Elbow Compression Sleeve

Tommie Copper Compression Elbow Sleeve

Tommie Copper Compression Elbow Sleeve​

1. ​Recovery Elbow Sleeve by Copper Compression

Recovery Elbow Sleeve by Copper Compression

Boasting of the highest quality copper and most copper content, Copper Compression offers their recovery elbow sleeves to provide the comfort and support you need.

This garment utilizes genuine copper ions instead of the inferior and commonly used copper oxide. The distinction helps in relieving pain as well as supporting sore and stiff muscles.

This product also fits comfortably around your elbows and arms without rolling, slipping, or bunching. Simply refer to their sizing guide for the perfect size.

These elbow sleeves are so versatile that you can wear them at home, while playing sports, or at the gym while lifting for support and pain management. The material used is also so comfortable that you can hardly notice anything even if you wear them all day, all night.

​They are also breathable and stretchable enough to allow for a full range of motion but still offer sufficient compression. This product comes in four sizes from small to extra large.


  • ​Versatile for most physical activities
  • Stays put on your arm
  • ​Breathable
  • Secure and comfortable fit
  • Machine washable
  • Does not irritate the skin


  • Seems too thin and flimsy
  • The seam running along the side can cause discomfort
  • The sizing is problematic so you might either get something that is too tight or lacks compression

2. ​Recovery Elbow Sleeve by Mava Sports

Recovery Elbow Sleeve by Mava Sports

Featuring the latest tech materials like bamboo charcoal fiber, the Mava Sports Recovery Elbow Sleeve offers superior durability and gentleness even on sensitive skin. This product also aids in recovery as well as provides comfortable support and pain relief.

Thanks to the compression action offered by the sleeve, you can enjoy less stiffness and soreness. It also helps in the reduction of swelling and inflammation while also offering elbow protection for quicker joint and muscular recovery.

Because the elbow sleeve is anatomically shaped, it has an improved ability to prevent injuries while also offering an excellent, comfortable fit. You can wear it all year round in any season and for sports, lifting, or various activities both outdoor and indoor.

It comes in five sizes ranging from small to XX-large.


  • Durable
  • ​Does not get too warm
  • Material is not too heavy or thick
  • Lightweight copper sleeve
  • Non-irritating on sensitive skin


  • ​You might need to go a size smaller to get ample compression
  • ​Sizing is inconsistent

​3. ​Kunto Fitness Elbow Compression Support Sleeve

Kunto Fitness Elbow Compression Support Sleeve

If you are looking for phenomenal support and protection, go for the Kunto Fitness Elbow Compression Support Sleeve! This product is fit for all your activities requiring arm movements like weightlifting, CrossFit, volleyball, tennis, golf, basketball, and more!

You never have to worry about any restrictions because this sleeve lets you perform your best by offering a full range of motion. Unlike other brands, Kunto Fitness uses a four-way stretch material and fabric weave designed to conform to your arms and elbow, so the sleeves don’t feel too restricting.

Enjoy superior pain relief and support without sacrificing comfort and breathability. Because the sleeve is made of materials other than neoprene, your skin is also protected from itchiness and irritation.

This product also comes with a 100% money back guarantee if you ever become unsatisfied.


  • Breathable and helps control arm temperature
  • ​Good quality stretchable and tear-resistant materials
  • Great snug and anatomical fit
  • Reduces pain
  • Does not slide down the arm
  • Easy to clean and quick-drying
  • Does not limit mobility


  • ​Some users are dissatisfied with the sizing and fit
  • ​May unravel easily from the top seam

​​​4. Venom Elbow Compression Sleeve

Venom Elbow Compression Sleeve

Offering one of the best-targeted compression and heat retention for elbow joint recovery and rehabilitation, we next have the Venom Elbow Compression Sleeve! By using this compression sleeve, you increase the blood flow and reduce inflammation around the elbows for immediate comfort and pain relief.

Because of the lightweight and breathable design of this sleeve, you can enjoy a free range of motion. The material also eliminates bunching, slippage, or irritation.

This sleeve also features a firm yet flexible anti-slip grip design so you won’t have to readjust as you lift constantly. You can also count on the high-quality fabric to resist wear and tear even with daily usage.

Not only is this elbow sleeve durable, but it is also supportive and elastic. It comes in five sizing options ranging from small to XX-large. Refer to the company’s sizing chart for accurate sizing.


  • Fits snugly and comfortably
  • Anti-slip design​
  • Comfortable to wear
  • Non-restrictive
  • Breathable and lightweight material
  • Durable
  • Flexible and supportive


  • ​The material is not hypoallergenic
  • ​The exterior looks a bit cheap

​5. Tommie Copper Compression Elbow Sleeve

Tommie Copper Compression Elbow Sleeve

Made with 86% polyester and 14% LYCRA Spandex material, the Tommie Copper Compression Elbow sleeve comes with amazing features that you won’t find in other similar products.

Aside from offering muscle and joint support all day, this sleeve also provides compression to relieve your elbow aches and pains. The CopperZnergy fabric not only enhances these functions but also helps in eliminating odor-causing microbes.

Stay protected from the sun’s harmful ultraviolet rays with the UPF 50+ protection. Unlike other sleeves that only incorporates copper ions, this sleeve is also zinc infused for better compression and relief.

Because of the lightweight, low-profile design of the product, you can comfortably wear it under your clothes all day, every day with no problems.


  • Reasonable price
  • ​Good quality construction and materials
  • Comfortable to wear
  • Sun and odor protection
  • Does not slip or bunch up
  • Great fit
  • Does not stretch out too much after regular use and washing


  • ​Somehow less supportive and more loose than expected
  • ​Only provides minor pain relief to some users

​In Conclusion

There you have it! Overall, the winner of the best elbow sleeves for lifting is the Venom Elbow Compression Sleeve! It offers everything you want in an elbow sleeve: comfort, durability, compression, support, and a full range of motion, all for a decent price!

The other products definitely come close, but your final pick will largely depend on your needs and preferences. If you are looking for other fitness tools, equipment, or garments, do check out these amazing product reviews that could help you find the perfect one.

If you liked this article, please share it with your family and friends! You can also leave your suggestions, questions, and recommendations in the comment section below!

How To Get Bigger Hands And Other Things You Need To Know

Bigger and stronger hands are not only a sight to behold but can actually be beneficial in many ways. While some people have huge hands because of genetics, some of us are not as blessed. Thankfully, there are ways to improve your hands’ size and appearance.

In this article, you will learn how to get bigger hands through various activities. So what are you waiting for? Scroll down and let’s get on with it.

Physiology And Anatomy Of The Hands

Seated Bent Over Rear Delt Raise one hand

Each person has a unique set of genes from their parents, which determine the size of your bones and other body parts as you grow. Aside from your full height, these also dictate the structure and form of all your body features like the size of your hands, head, feet, and shoulders.

Since your genes are something you cannot change, you also cannot do much to alter the bone structure, form, size, or shape of your hands or any other body part. The good news is, however, you can do something about their mass and appearance.

Although there are only a few muscle strands in your hands to work on, external factors can easily affect the skin and bones there to give your hands a stronger, thicker, and bigger appearance.

Davis’ Law and Wolff’s Law

​Two laws support this claim: Davis’ Law and Wolff’s Law. For more information on Wolff’s Law, please watch this video:

The first one is attributed to Henry Gassett Davis, an American orthopedic surgeon. He created the first splint for traction and to protect the hip joint. The Davis’ Law states that ligaments and tissues become stronger and longer when they are continuously subjected to persistent and intense tension.

Wolff’s Law, on the other hand, is named after the German anatomist and surgeon, Julius Wolff. In the late 19th century, Wolff proved in his studies that animal and human bone structures can be altered through the use of rigorous and cyclic loads. A classic example of this phenomenon is how the bone density of weightlifters increase as they undergo constant training.

These laws are also the reason why laborers, technicians, craftsmen, and other people who use their fingers and hands in their line of work tend to have characteristically stronger and bigger hands. This is true even without considering the calluses on their knuckles and palms that have developed over the years.

Benefits Of Bigger Hands

Calisthenics Exercises List

I’m sure you have your own reason for desiring bigger hands but did you know that it actually comes with many benefits, some of which you could never have expected? Yes! Listed below are the different ways bigger and stronger hands can make your life better:

1. Improved Grip Strength

With bigger hands, you get better grip strength that will help you in weightlifting and other activities. A stronger grip also means you can lift heavier weights and do more repetitions, which translate to a better overall result of your training.

2. Good First Impression

A secure grip also lets you give firm handshakes. While it is not cool to squeeze someone’s hand too much, a firm handshake is a reflection of your confidence and reminds the other person that you should not be taken lightly.

3. Practical Daily Tasks

Another advantage of having bigger and stronger hands is your ability to do daily tasks more easily. For example, tasks, like opening jars, grabbing something heavy, holding a fidgety toddler, or maybe even walking your dog, can be much easier with bigger hands.

Another advantage of having bigger and stronger hands is your ability to do daily tasks more easily. For example, tasks, like opening jars, grabbing something heavy, holding a fidgety toddler, or maybe even walking your dog, can be much easier with bigger hands.

4. Better Sports Performance And Play

If you participate in sports or similar recreational activities, you would definitely benefit from having bigger hands. Bigger hands make it easier and more enjoyable to engage in many activities like golf, bowling, tennis, rock climbing, softball, and more.

Big, strong hands also dramatically improve your performance because it is associated with better grip, higher accuracy, and stronger hits.

5. Improved Hand Endurance

Larger and stronger hands automatically increase your hand endurance, which means you can exert more force from your hands and sustain this strength for a longer period of time.

Hand grips and other exercises that increase hand size also help train your hands not to succumb or give way easily due to fatigue.

6. Overall Hand Strength

A bigger hand also means increased overall hand strength. This allows you to increase the power you deliver through the wrists, palms, and fingers. This is a huge help in the gym because it will enable you to hold and carry weights for prolonged periods.

In sports like tennis, badminton, softball, and baseball, a bigger hand also adds power to your swings and hits. Hand strength is also particularly crucial for activities like a wall or rock climbing and gymnastics where it is used to hold your full body weight.

7. Improved Dexterity.

An improved dexterity means your fingers can better work independently from each other. The training for bigger hands also strengthens each finger. This is extremely beneficial for musicians who play instruments correctly and beautifully. Typists and writers also benefit from better dexterity.

8. Injury Recovery

By strengthening the connective tissues and muscles of the hands, you also reduce your risk of injury and other associated conditions. In case you do suffer from an injury, stronger tissues heal and recover faster as well.

Different Ways On How To Get Bigger Hands

Best Speed Bag Platform

Now that you know how larger hands can be beneficial, let’s discuss the different ways you can make yours appear larger and stronger. Basically, this requires a workout routine similar to what you would do if you want a bigger chest, core, or arms.

Materials Needed

For most of these exercises, you will need a hand therapy ball or stress ball, a barbell, a grip plate, hand grippers, elastic bands, punching bags, and sand bags. If you need any other gym equipment or fitness-related products, check out these amazing product reviews.

1. Grip Strengthening Exercises

The first type of training to get bigger hands are exercises aimed at strengthening your grip. Here are a few examples:

Hand Gripper​

  • Step 1: First, choose hand grippers that are workable and challenging at the same time for your current grip strength.
  • Step 2: ​Squeeze the device until both handles almost touch, hold this for at least five seconds, then release the tension.
  • Step 3: Everyday, do 2 to 3 sets of 6 to 8 reps each hand.


  • Step 1: ​Slip your thumb and fingers into a baller ID or elastic band.
  • Step 2: ​​Start contracting and flexing your digits as a way of stretching them like a reverse grip exercise.
  • Step 3:Perform 8 to 10 reps for 2 to 3 sets per hand per day.​

​Plate Pinch Curls

  • Step 1: Using both hands, grab the top edge of a weight plate, and lift it in front of you.​
  • Step 2: ​​​Have both of your palms face your body and fully stretch your arms downward.
  • Step 3:Lift the place so that your elbows and hands are almost at the same level as your chest.​​
  • Step 4:Hold this position for a few seconds then lower the plate back to the front of your thighs.​
  • Step 5:Repeat this move 10 to 12 times per set for 2 to 3 sets.​

​Plate Pinch Deadlifts

  • Use two to three weight plates in replacement of dumbbells, a barbell, or kettlebells for deadlifts. Lifting the weight and the pinching action to keep the plates together provides a great strengthening workout for your fingers and hands.​

​Stress Ball Squeezes

  • Choose a firm stress ball and squeeze it repeatedly for a minimum of an hour each day for each hand. You can do this while reading, walking, or using your computer.

2. Martial Arts And Boxing Routines

​The main goal here is to weaponize the feet and hands and increase your pain threshold. That is why these mainly involve strengthening drills for hitting your opponent.

​Sandbags And Punching Bags

  • Step 1: ​First, make sure your hands are properly bandaged or that you are wearing gloves before training to reduce pain and injury.
  • Step 2: ​​​​Perform power punches for as long as you can, resting when you need to.

Wooden Dummies

  • You may have seen these in action or kung fu films. To be able to use these properly, you may need to seek the guidance of a trained and qualified instructor.

3. Hobbies Or Side Jobs

As previously mentioned, activities and crafts that involve heavy work of the hands are also beneficial for increasing hand size. Just look at the hands of machine operators, steel smiths, farmers, carpenters, mechanics, lumberjacks, and masons.

To achieve that rugged hand appearance and strength, try out a new hobby or side job that uses repetitive and rigorous loading of the hands. This will somehow remodel the skin, tissues, ligaments, and bones of the hands to appear brusque and huge.


Man with big muscle

Although genetics is a huge factor when it comes to hand size, the ones mentioned here have been proven to be effective ways on how to get bigger hands. They work by improving the length of bones, ligaments, and tissues of the hands to make them stronger and look bigger.

​If you liked this article, please do share it with your loved ones who may benefit from these exercises as well. For any of your questions, suggestions, or reactions, feel free to leave a comment down below! I’ll make sure to respond as soon as possible.

Good luck and until next time!

How To Find The Best Bicycles For Seniors Buying Guide And Review

If you are admittedly not young anymore, you already know that cycling has tons of health benefits for you. However, you should also understand that not all bikes are suitable for aching bones and fragile bodies like yours.

This is why it is important to know how to choose the best bicycles for seniors that will be easy on the joints and protect your body from pain or injury. Learn more about the essential factors to consider in the sections that follow.

What Are The Benefits Of Biking For Seniors?

Commuter Bike Shoes

Regular or daily exercise is inarguably beneficial for everyone, regardless the age. But as we age, exercise becomes vital in staying healthy not just for fighting various diseases but also to minimize the symptoms and physical limitations that come with aging.

One of the best ways to get your daily dose of proper exercise is through riding a bike, which has been shown to provide both mental and physical health benefits.

As a matter of fact, The Center of Cognitive Ageing said that engaging in regular physical activity such as riding a bike will lead to less atrophy or cell wastage and fewer brain lesions. This means that you can reduce your risk of developing brain disorders like Alzheimer’s or other related conditions like poor cognitive abilities, multiple sclerosis, and vision loss.

Furthermore, the Harvard Medical School has reported that regular cycling is useful in assisting you to perform daily activities like climbing stairs, standing, and walking since it strengthens the bones and muscles.

Not only that, but cycling has also been found to stimulate the release of endorphins, which are feel-good chemicals in the body that help improve your overall mood.

​Factors To Consider When Choosing The Best Bicycles For Seniors


Before we get right into the product reviews, let us first discuss the different factors you should consider when choosing the best bike for seniors, the most important of which is comfort.

Hopefully, the following descriptions of comfort features will help you make a better-informed decision before making a purchase.

The Right Frame

The first thing you should consider is the type and material used for the bike’s frame. This could make or break your biking experience. Choose something lightweight enough to be easy to move around but heavy enough to be stable and steady as you ride.

Lightweight but durable materials are the way to go if you plan on cycling in various surfaces and terrains.

Most bikes either have carbon fiber, aluminum, or steel frames. Aluminum and carbon fiber are lighter but are more expensive. If you are confident in using a heavier bike, opt for the more affordable albeit heavier steel frames.

You should also pay attention to the frame’s design. A standard bike frame may not be your best bet if you have balancing problems or troubles lifting your leg. In this case, choose a step-through frame, a.k.a. an open or low frame design in which the main body of the frame is set lower to the ground without the top tube connecting the upper structure to the saddle’s underside. This will dramatically reduce your risk of falling while mounting and dismounting your bike.


The next thing you should consider is the height and design of the handlebars. The wrong one can cause damage, stress, and strain on your neck, back, and wrists.

For seniors, it is best to choose a bike with high handlebars with the stem stretching 1 inch above the saddle. This height keeps the rider from overextending or hunching. It also keeps the wrists and lower back comfortable and pain-free after long rides.

Look for sweep-back, cruiser, or upright handlebars. These are excellent for seniors especially those with back problems and cannot crouch over.

Textured grips on the handlebars are also great. Choose handlebars with comfortable yet grippy materials like leather to prevent your hands from slipping, blistering or getting sore and tired easily. Make sure the design is also simple so as not to interfere with proper hand placement.


Next, a comfortable saddle or bike seat does not only comprise of plush or soft cushioned seats. Senior riders should also consider having their “sitting bones” and perineum properly cradled and accommodated by the seat for the ultimate comfort.

This is because the sit bones are the bones that come in close contact with the seat. The perineum, which is located between the seat bones, act as the meeting point of various arteries and vital nerves for lower body function. If there is unnecessary pressure on this area, your legs and feet may become numb. It can also lead to prostate troubles and sexual dysfunction, not to mention how uncomfortable that would be.

Look for comfort saddles that are at least 8 to 12 inches wide. Extra padding is also preferable to protect the sitting bones. A saddle with a deep center trench, a nose less saddle, or a horse-shoe shaped saddle is ideal because these relieve pressure on the perineum.

Consider also the material used for the saddle cover. Make sure it is a high-tech fabric or leather to prevent chafing and wick sweat.


As you will notice in the product review section of this article as well as online stores and websites, some bikes come in a range of sizes. This helps you get the proper bike fit based on the user’s weight and height.

If possible, try mounting on the bike in the store, ensuring that the saddle does not put extra pressure on your groin or cause any discomfort. If you are buying online, refer to the product reviews or the size charts provided by the manufacturers.

Make sure you can sit comfortably upright on the bike. The saddle or the handlebars should also be able to allow you to bend your knees a little while full-on pedaling.

​Riding Position

The riding position largely determines the comfort level of a rider on a bicycle. Different kinds of bikes have varying ideal riding positions. For example, a road bike’s design is made for speed rather than comfort.

In the case of bikes for seniors, however, you want to maintain a natural, ergonomic, and upright riding position. This is the safest and most comfortable position that reduces back pain, relieves pressure on the joints, and encourages proper posture.


The next thing to consider is the suspension or the shock-absorption feature of a bike.

Generally, the suspension on a bike can be found in two areas: the fork and the seat post. The first one, fork suspension, allows the bike frame to absorb vibrations and impacts from the road. This removes the impact of the bumps from your seat or body.

The second area, the seat post, is usually where suspension features are mounted or installed. A suspension seat basically makes the seat or saddle bounce or get cushioned in response to bumps on the roads to minimize the effect on your bum and body. This means that less impact reaches the rider and he or she can ride more comfortably.

To know how bike suspension works, please watch this video:

Value For Money

Of course, it goes without saying that when buying any product, you also have to consider the price. Is it within your budget? Have you even considered a budget limit?

I suggest that you give yourself a budget limit first, or decide how much you are able and willing to pay for a good quality bike. Once you have decided on that, narrow down your choices to units that are within your budget.

After that is the time to compare and explore your choices, this is also a great trick especially for those on a tight budget because it allows you to make the most value of your hard-earned money.

Also, think about which features are most important to you and prioritize these when choosing your favorite products. This will help you avoid spending extra money on a premium bike when its best features are not exactly the ones you need. Remember, it is not always the case that the more expensive product is the better pick.

​Best Bicycles For Seniors Reviews

Now that you know why biking is essential and how you should choose the best bicycles for seniors, you are ready to look at the top products.

Listed down below are some of my most favorite bike models that are ideal for seniors. I also included their most prominent features, advantages, and disadvantages that can hopefully help move things along as you try to pick your own favorite.

Take your time reading each description, weighing the pros and cons, and comparing features to make sure you will end up buying a bike that you will be able to use and love.


​​Best Bicycles For Seniors Reviews

Our Rating


sixthreezero Body Ease Bicycle

sixthreezero Body Ease Bicycle​

Raleigh Bikes Venture 3.0 Comfort Bike

​Raleigh Bikes Venture 3.0 Comfort Bike

Retrospec Venus Dutch Step-Thru City Bike

Retrospec Venus Dutch Step-Thru City Bike​

Schwinn Discover Hybrid Bike (Unisex)

Tommaso Pista Women’s Road Bike Shoe​​​

Raleigh Detour 2 Comfort Bike

​Raleigh Detour 2 Comfort Bike

1. Sixthreezero Body Ease Bicycle

sixthreezero Body Ease Bicycle

Designed to offer maximum comfort as well as minimize strain and pain due to bike rides, the sixthreezero Body Ease Bike for women could be just what you’re looking for. It is not also stylish but also boasts of many features including three gearing options: 3-speed, 7-speed, and 21-speed.

The ergonomic design takes off stress and tension from the but and major joints such as the knees, shoulders, wrists, and back, making it ideal for biking on hard packed trails, paved streets, and sidewalks.

It is also constructed to absorb impact from bumps. The handlebar orientation and frame geometry also encourage an upright, tension-free riding position. A Vibrazorb front suspension fork also reduces shock and vibrations. The 2-inch Slick Kenda tires also enhance the comfort of your riding experience.

It can accommodate riders with heights ranging from 5’2” to 5’10”.  A rear rack also provides space to store your gear, baskets, groceries, and accessories. You can get it in three different colors namely cream, navy blue, and teal. 


  • Comfortable ride
  • Cushy seat
  • Ergonomic design
  • Good maneuverability
  • Rides smooth
  • Stylish appearance


  • Quite expensive
  • Not lightweight
  • Assembly can be tricky and may require professional help

​2. Raleigh Bikes Venture 3.0 Comfort Bike

Raleigh Bikes Venture 3.0 Comfort Bike

Next, we have another fantastic bike from Raleigh Bikes: the Venture 3.0 Comfort Bike! Featuring a classic diamond frame, this is another stylish and great choice for seniors who enjoy shorter rides around the neighborhood, on the boardwalk, along bike paths, and on the campground.

It is available in sizes ranging from small to extra large to accommodate users with heights of 5’3” to 6’4” . Thanks to the durable and lightweight True Comfort frame, your body is forced to ride with a more natural and upright position, so less strain is put on the lower back and neck.

The seatpost and suspension fork also absorbs shock from bumps to make each ride easier on the joints. The comfort saddle and grips are also great features.  

The wide and durable 27.5” Kenda tires measure 1.95” across, allowing you to ride with confidence on various terrains.  

The pedals also come with non-slip grips and easy-to-use, low-maintenance V-brakes elevate your sense of safety and control to a whole new level.  


  • High weight rating and user height capacity
  • Rides smooth
  • Safety brakes 
  • Non-slip pedals
  • Absorbs impact
  • Comfortable seats
  • Comfortable and easy on the back and neck


  • A little heavier than other bike brands 
  • Sizes are a bit too big 

​3. Retrospec Venus Dutch Step-Thru City Bike

Retrospec Venus Dutch Step-Thru City Bike

Built around a proprietary shock-absorbing, hand-built steel frame, the Retrospec Venus Dutch Step Thru Bike promises to offer fantastic comfort and ease to all, including elderly riders. Like other Retrospec bikes, it features the best drivetrains and components to ensure reliability, durability, and function.

This versatile hybrid bike can be used all year round. You also won’t be disappointed appearance-wise because it has a classic shape and charming retroelements such as brown vegan leather grips, a chrome headlight, and metal fenders.

​The UrbanComfort step-thru frame makes getting on and off much easier and simpler. The ergonomic design and cruiser handlebars also allow you to maintain an upright riding position for the ultimate comfort even during long rides.

Front and rear caliper brakes increase safety, precision, and control while Kenda commuter tires offer amazing grip on most surfaces and terrains. The tires are also puncture-resistant with water dispersion grooves for long-lasting use.

You can choose among single-speed, 3-speed, or 7-speed gears, the last two of which use RevoShift Grip Shifter for smooth and hassle-free gear shifting.

​This bike also comes with a pre-installed rear rack for added versatility and function.


  • ​Cool retro aesthetics
  • ​High-quality gears
  • Designed for the upright riding position
  • Comfortable seat and handles
  • Shock-absorbent and easy on the joints
  • Rear rack for extra storage
  • Easy to assemble


  • ​Requires a bit more maintenance if used daily
  • ​The headlight is made of cheap plastic
  • Heavy

​​4. Schwinn Discover Hybrid Bike (Unisex)

Schwinn Discover Hybrid Bike (Unisex)

If you are looking for a comfort or hybrid bike that’s great for both men and women, give the Schwinn Discover a try! This bike features a lightweight and durable aluminum city frame and a classy appearance that will complement your personal style.

It has anatomic cushy grips with dual-density construction to fight fatigue and stress, a comfortable sport seat, and a Schwinn suspension fork and allow crank. For even better comfort, the back sweep handlebars come with an adjustable angle stem, so your posture is not compromised as you cruise around the city.

Thanks to the alloy twist shifters, four finger Promax alloy brake levers, the 21-speed SRAM grip shifter, and Shimano rear derailleur, making turns and climbing hills has never been easier!

Additional features include a gear carrier for storage and plastic fenders to help keep you dirt-free and dry.


  • ​Lightweight and durable frame
  • Swept-back handlebars​
  • Adjustable stem
  • 21-speed gear
  • Absorbs shock
  • Comfortable sport seat


  • ​The frame can be considered heavy for something labeled as “lightweight”
  • ​The brake levers are too soft
  • Shifters are hard to grip
  • Requires professional assembly, part replacements, and multiple adjustments for customization

​5. Raleigh Detour 2 Comfort Bike

Raleigh Detour 2 Comfort Bike

Last but not the least, we have the Raleigh Detour 2 Comfort Bike, which has all the features of the Raleigh Detour 2 Step-thru Comfort bike except the step-through frame. This makes it slightly harder for the rider to mount on the bike, but some bikers actually prefer this type of frame.

This bike also comes in four sizes namely small, medium, large, and extra large. Depending on the size, it can accommodate users with heights ranging from 5’3” to 6’4”. The same lightweight aluminum material is used in the frame.

It is also designed with upright geometry, comfort grips, non-slip pedals, back-sweep handlebars, a plush padded saddle, and puncture resistant 700x40C tires. This full-size road bike also comes with mounts for fenders and a rack.


  • ​Easy to put together
  • Comfortable to ride​
  • Encourages a natural seating position
  • Reasonable price
  • Durable
  • Good appearance


  • ​The shifters may require some tuning to work properly
  • ​The sizing might be too big

In Summary

Bicycles for Seniors

Among the mentioned best bicycles for seniors, the one that stands out the most is the Retrospec Venus Dutch Step-Thru City Bike. Not only does it look great but it is also comfortable, kind on the joints, reasonably priced, and versatile! It may not be the most durable bike but with the proper care, attention, and maintenance, it can offer you smooth rides for years to come!

There you have it! I hope you enjoyed and learned a thing or two after reading this article. If you have any reactions, suggestions, inquiries, or comments, feel free to leave them down below! If you liked this article, please do share it with your friends and family as well!

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How Much Does A Trap Bar Weigh And Everything Else You Need To Know

Your dream body is something that requires hard work, discipline, and time to achieve. However, did you know that one tool can elevate your weight training to a whole new level? Yes! Let me introduce you to a piece of wondrous gym equipment: the trap bar.

In this article, you will learn more about the trap bar, how much does a trap bar weigh, what are its benefits, and how to use it properly. So, what are you waiting for? Scroll down and let’s get started!

What Is A Trap Bar?

Girl with a trap bar

A trap bar, also known as a hex bar, is a hexagonal or diamond-shaped weightlifting bar that somehow resembles the chassis of a car.

It was initially created and patented about 3 decades ago by a powerlifting aficionado named Al Gerard. Gerard intended the trap bar as a weight training alternative for people with lower back injuries.

The trap bar derives its cool, distinctive name from its original purpose of training the trapezius muscles which connect the neck to the shoulders.

Ever since its creation, the trap bar has been adopted and recommended by fitness coaches, trainers, and weightlifters as an alternative for straight bar deadlifts and squats.

While the trap bar looks weird, it is considered as one of the most innovative gym equipment ever to grace the weight training industry.

The bar’s design features a diamond or hexagonal shape consisting of an assembly of bars that are bent into shape and welded together. Upon completion, the bar is set to lie flat on a plane.

For a better perspective, a trap bar is made up of three main parts: the bar stock, the coaxial stub-bars, and the handles.

1. ​​Bar Stock

The bar stock is the main hexagonal or diamond shape formed by welded-together bars. Its shape and size are designed so that the user can stand in the center while lifting weights.

2. ​​Coaxial Stub-Bars

Most trap bars have two coaxial protrusions on the sides — these function in holding the weight plates in place.

3. ​​Handles

The handles are welded within the hollow bar stock. The user holds onto these handles to lift the whole trap bar, whether with the weight plates or without them. The handles should form a 90° angle with the weight plates.

How Much Does A Trap Bar Weigh?

A trap bar

After learning all the essential information about trap bars, let’s get onto the primary concern of this article: how much does it weigh?

Well, the weight of a particular trap bar varies depending on its type. Generally, there are three main types of trap bars that you will see in your local gym. One is the classic original Gerard trap bar, extra-large trap bar, and the standard trap bar.

  • The classic Gerard-type trap bar weighs around 20 kilograms or 45 pounds similar to an Olympic barbell. However, weights can still vary slightly.
  • The standard type weighs about 30 pounds or 13.3 kilograms, which is about two-thirds of the classic trap bar’s weight.
  • Finally, the XL (extra large) trap bar weighs in at 55 pounds or 25 kilograms and can rack up to 500 pounds or 225 kilograms

If you are not sure, you can always weigh the trap bar in your gym using a gym scale, which should be available in most gyms.

Benefits Of The Trap Bar

While you are already interested in using a trap bar, you may not know all of its amazing benefits. Listed below are the advantages of the trap bar compared to regular weightlifting bars:

​1. It Protects Your Lower Back

Needless to say, experiencing pain at any point during your training may mean that you are doing something wrong. Many weightlifting exercises, the deadlift being among the top offenders, lower back pain is almost inevitable.

This pain quickly shuts your body down, halts your training, and can even interfere with future sessions due to leftover pain or discomfort.

For individuals with a history of lower back pain or for those wanting to prevent it before it starts, the trap bar may be your new best friend!

Performing a traditional deadlift using a straight bar puts the weight in front of the body, forcing you to lean forward to grab the bar. Then, you have to work versus the pull of gravity on the weight, all the while resisting the urge to round your back while lifting.

For many people, this set up puts them in a compromised position right from the get-go, and often going downhill from there.

In contrast to this, deadlifting with a trap bar puts you inside the bar, making a whole bunch of difference. First, because of the bar’s design and your position, you do not have to hinge forward to grab it anymore.

You do not have to rotate the shoulders internally either. All there is to do is grab hold of the bar by straightening your arms on both sides. Therefore, you can deadlift with little to no unnecessary stress on the spine, especially the lower back.

2. ​It Is Safer For The Shoulders And Arms

Trap bars are more comfortable to balance compared to straight barbells. This means that there is a lower risk of having weightlifting accidents. The design and shape also eliminate the chances of having the bar interfere with the knees.

Another difference between a trap bar and a straight bar is that the handles of a trap bar are positioned perpendicular to the sleeves. Because of this, you can go for a neutral grip instead of the supinated or pronated grip used on a traditional barbell.

This neutral grip has a couple of significant safety benefits:

For The Shoulders

If you lack stability or mobility on your shoulders due to typing in front of a computer or writing on a desk all day, you could be suffering from internally rotated shoulders. This can cause discomfort, especially when doing pressing movements.

For instance, a swiss bar is favored by many people who do pressing exercises because of the comfort provided by the angled or neutral handles. The trap bar functions similarly.

Performing an overhead press with a trap bar puts the shoulders in a much better position where the weight is more aligned with the midline, allowing you to press along a straight line.

This also allows you to work on shoulder stability since the shoulders are externally rotated when using the high handles.

​For The Biceps

When deadlifting using a straight bar, you have two basic grip options: a mixed grip or an overhand grip. The downside of a mixed grip, however, aside from possibly causing imbalances, is that it positions the biceps of the supinated hand where it is prone to tearing. Bicep tears actually happen and can significantly affect your training as you recover.

Fortunately, you do not need to use a mixed grip when using a trap bar. Your hands are in a neutral position, significantly reducing the risk of biceps tear.

3. It Allows You To Lift A Higher Load

Admit it or not, we all want to be as healthy as possible, and we desire to raise the weight we’re lifting to the max. However, this often leads us to sacrifice the proper form and technique.

With the use of a trap bar, you can enjoy a mechanical advantage and leverage by merely being within the path of the bar. This means that you can lift significantly more weight than a straight bar would allow, as long as your form and technique are correct.

4. It Is Beginner-friendly

Trap bars are great for those who are just starting to get into barbell lifting and powerlifting. As a beginner, you probably do not know precisely what you are doing.

So, because the trap bar is super easy and straightforward to use, it can be a great tool to start with. This intuitive piece of equipment does not require experience or a thorough understanding of biomechanics. Basically, you just stand in the center, and pick it up.

While the deadlift is pretty technical no matter how you look at it, the trap bar helps you avoid a lot of pain, mistakes, and “uh-oh” moments while performing this exercise. There is also a relatively small learning curve in mastering the trap bar.

Newbies in weightlifting may experience problems in hinging from their hips. Thankfully, the trap bar helps you dodge this issue altogether through the way the bar and handles are placed. It allows beginners to squat down a little more to grab the bar to build confidence and be comfortable with the movement.

Because your hands are placed on your sides, using a trap bar also makes it much easier to prevent your upper back from rounding and keep your chest up. This also benefits the lower back.

​5. It Is Very Versatile

If you think trap bars are only for deadlifts, you could not be more wrong! In fact, it is an extremely versatile tool that can add variety to your routine.

Some of this depends on the type of trap bar you are using, but generally, all trap bars can be used for a wide range of exercises. For example, an open-ended trap bar offers more options.

Other trap bars are also rackable, come with two sets of handles, or provide bigger spaces. All of these factors will allow you to switch up your routine. Overall, here is a list of all the movements you can perform using a trap bar:

  • Jump squats
  • Split squats
  • Shoulder shrugs
  • Lunges (both Regular and Walking)
  • Deadlift
  • Jump Deadlift
  • Single leg deadlift
  • ​Push press
  • ​Floor press
  • ​Overhead press
  • Back Row
  • Upright row
  • Step Ups
  • Heavy isometric holds
  • Farmer Walks

Additional exercises exclusive to an open-ended trap bar include:

  • Zercher squats, carries, and lunges
  • Cambered squats
  • Seated deadlift

Of course, there are other unconventional and creative ways to utilize a trap bar, but you get the point.

​6. It Allows You To Build Serious Power

Are you aiming to build strength and explosive power? The trap bar has got your back! Numerous studies in the past have proven that the deadlifting using a trap bar develops more power than when doing straight bar deadlifts.

One study from the Robert Gordon University documented the performance of male powerlifters doing traditional straight bar deadlifts and compared these with their data while doing trap bar deadlifts. Based on their findings, the trap bar deadlift allowed higher maximum power, maximum force, and maximum velocity values.

The same findings were supported by another study by the Cal State’s Center for Sports Performance, which means that powerlifters can actually lift heavier weights faster using a trap bar than with a straight bar.

How To Deadlift With A Trap Bar

deadlift with a trap bar

​Here is a step-by-step breakdown of how to properly perform deadlifts with a trap bar:

  • Stand inside the trap bar with your feet shoulder-width apart or a little closer together.
  • Put a slight bend on your knees and try to keep them from aggressively sliding forward.
  • With your arms straight down your sides, pull the shoulder blades downward and back as you puff your chest up, assuming a dominant posture.
  • Without bending your knees any more, maintain all your weight on the heels and push your hips and buttocks back.
  • Hinge your body down through the hips to reach and grab the bar. You can squat down a little more as long as you keep your butt pushed back the entire time to emphasize the hips. Do not let your knees drift forward since this can cause knee pain.
  • Grab hold of the trap bar’s handles with your hands.
  • Inhale through the stomach and hold your breath, making sure your chest does not rise.
  • Stand up straight just so until the bar reaches the height of your hips and complete the movement by tightening your butt at the top. Stop moving once you stop squeezing. Remember to keep your knees slightly bent, your back completely straight, your chest up, and your head facing forward.
  • Slowly lower the bar back down.

​To avoid injuries, watch these trap bar deadlift tips:

The Don’ts of Trap Bar Deadlifts

  • Never push your hips forward as you finish the movement as this places unnecessary stress on your lower back and can even lead to injury. Make sure your glutes are directly under your hips at the end.
  • Do not crank your head too far back in an attempt to keep your chest up since this can cause neck strain. Maintain a neutral neck position by keeping your eyes locked at a spot about 45 degrees in front of you throughout the movement.
  • Never round your back as this can negatively affect your posture and form.


There you have it! Now you know so much more than just how much does a trap bar weigh. I hope you learned a thing or two that you can use to achieve your fitness goals.

If you enjoyed this article, do share it with your family and friends or leave a comment down below for your suggestions, feedback, and recommendations as well! For your other gym, fitness, and lifestyle needs, you can also check out these product reviews!

Running After Leg Day. Is It A Good Idea ?

Leg day is something most, if not all of us, dread. By this time, you probably already know how bad your legs can hurt after a leg day. Some people even consider their leg day a failure if they can walk properly without assistance the next morning!

So, if it hurts so much, who in their right mind would even consider running after leg day? Keep reading because the answer may surprise you!

Two Sides Of The Coin

woman is running

When it comes to running after leg day, experts and fitness enthusiasts have varying opinions. Let’s look at each side to understand the issue better, shall we?

1. The Naysayers

They Hamper Muscle Gain

Some professionals believe that endurance training and strength training should be avoided to maximize the results of your strength training. According to them, cardio exercises like running inhibits the way you gain muscles from resistance training.

However, they do not necessarily say that the two should not be combined. What they are recommending is to have some time apart between the two, or waiting at least one day after your leg day before running.

Also, it’s worth noting that doing these two types of training simultaneously will not completely prevent you from gaining bulk and strength. The process will just be a lot slower.

It Increases The Likelihood Of Injury

Another argument is that it is often bad to work on the same muscle groups for two consecutive days. It can cause the muscle to overstrain.

After leg day, your muscles will feel tired, tight, and sore. When running with tight muscles, you are at a higher risk of suffering from muscle tears and injury.

If you absolutely have to run after your leg day, make sure you stick to low-intensity leg workouts to prevent too much stress on your muscles.

2. ​The Yes!-Sayers

On the other hand, many powerlifters and bodybuilders are all for active rest and recovery. Meaning, they recommend moderate cardio exercises like running the day after working out.

Improved Circulation

According to them, jogging for a couple of miles or doing power walks on the treadmill can be beneficial. These activities are said to increase the blood flow to your muscles, allowing them to receive proper nutrients to heal, repair themselves, and recover.

Shorter Recovery Time

Improved circulation also helps in flushing out toxins and waste products like lactic acid that causes muscle pain. This shortens recovery time and lets you train hard again sooner.

Steve Magness, the author of The Science of Running, also points out that pain should be expected and is actually a desired part of the training. He says that muscle pain and damage encourages the body to respond in a way that increases its ability to deal with stressors.

​Prevent Additional Soreness

Several studies have also proven that an easy to moderate run after an intense leg workout can physiologically prevent additional soreness in the DOMS or delayed-onset muscle soreness cycle.

This means that muscle damage due to leg day training can help you run better the next day. However, getting just the right amount of pain can be a tricky balancing act. You need to both handle hard workouts and still run despite the soreness to make it work.

The Running Times also says that exercise itself is an analgesic. Therefore, a light run and recovery session can actually offer some relief from muscle soreness due to your last workout.

How to Run after Leg Day

Best Running Shoes For Metatarsalgia

Running after your leg day should not be complicated. Do it properly, and you can reap all the fantastic benefits while also enjoying an active lifestyle with less pain and less stress. Here are the steps to follow to run after leg day:

  • Wear your most comfortable running shoes. If possible, slip on a pair of compression socks as well. This will help with circulation.
  • Do some proper stretches and warm up before running. This will get your heart rate up, your blood flowing, and minimize the risk of muscle injury. To know how to do this, watch this video:
  • ​Use a timer and set it for 15 to 20 minutes. Begin by jogging lightly and then running at a pace where chatting with someone will be easy. Do not break into a sprint since this can do your muscles more harm than good.
  • ​After the time is up, finish off with a nice cooldown and stretching.
  • Keep your compression socks, stockings, or tights on for another couple of hours to maximize their benefits. You can also wear them as you sleep to reduce soreness and hasten your recovery. Note, however, that they can get sweaty and uncomfortable after some time.

When NOT To Run After Leg Day

Does Running Make You Taller

Of course, there are always exceptions to the rule. Running after a leg day is not always a good idea, and the following are some of the reasons why you should NOT run after leg day:

1. You Ran A Very Long Race

Do not run the day after running a half-marathon, marathon, or any similar long race, especially if you are a new runner. Instead, go for a no-impact cross-training exercise such as pool cycling or pool running which promotes recovery and blood flow. Fifteen to twenty minutes of these exercises at a slow, comfortable pace should be enough to reduce further soreness.

2. If You Committed A Mistake While Training

Training mistakes happen when you push your body much harder or longer than it was prepared for. This can lead to an injury if you run right after this error when your body should be resting.

Your aerobic system, consisting of your cells, lungs, and heart, heal and recover faster than the structural arrangement of the body which is your muscles, bones, ligaments, and tendons. So, if there is damage to the latter, you have to be very careful not to make it worse.

You can prevent training mistakes by doing a lot of strength, endurance, and core exercises before pushing yourself hard.

3. When It Is Difficult For You To Walk

When you find it hard to walk after leg day, it means that your muscles are too tight and your DOMS is bad and can be debilitating. Therefore, engaging in even a light-intensity cardio exercise can be dangerous. Even static stretching is out of the question.

In cases like these, experts like Jason Fitzgerald from Strength Running suggest a strength routine and a mobility routine instead. Your aim is to loosen the tight area with aggravating it. You can also spend a few minutes cross-training in the pool, on the bike, or with a foam roller.

A short, light run is often the best way to recover. If possible, you can take a nap before using a foam roller to work out any remaining kinks. Then, put your legs in an ice bath after your recovery run (not after a leg day workout). This should help you recover fully within a few days.

​In Conclusion

Start Running

So, is running after leg day a good idea? Well, the short answer is yes, but it depends on your own fitness level and goals. Of course, there are a few instances when merely resting your legs are more helpful, and running could do more harm than good. It can be beneficial if you know how to listen to your body and adjust your workout routine and running intensity accordingly.

If you enjoyed this article, please do share it with your friends and family! For more of your gym and fitness needs, check out these amazing product reviews as well!

How To Flex Your Abs And Other Tips You Need To Know!

Have you ever seen models with abs and wondered how they achieve that when it’s so hard for you even to complete a six-pack? Well, there are several ways to develop abs faster and easier as well as enhance their appearance.

In this article, I will tell you all about how to flex your abs, how to maintain them, and the benefits of contracting your abs. So, read on to learn more!

Why Contract Your Abs?

A muscle man does pull ups

Flexing or contracting your abs can either be a way to look great in photos or as a part of your workout. Flexing the abs during an exercise or photoshoot engages the core and helps in achieving a defined appearance.

Here are also some of the benefits of flexing your abdominal muscles:

It Helps With Posture And Various Activities

The abdominal muscles, along with the lower back muscles and obliques, make up a part of the body’s core or midsection.

The core is one of the most critical parts of the body because it connects the upper body to the lower body, allowing the two to work in synergy to produce various movements.

Be it regular everyday tasks like reaching down to pick up stuff, vacuuming the floor, or even just standing to lifting heavy weights in the gym; you will need a strong core.

Most exercises and sports also require a strong core to develop enough power. As you contract your abs, this power is enhanced, improving your endurance and ultimately, your overall play.

The core muscles, especially the abs, also support the spine. This encourages and helps maintain good posture.

Having and maintaining proper posture also gives you an appearance that exudes confidence, allows you to breathe optimally, gives you a taller and slimmer silhouette, and assists you in reaping the full benefits of other exercises.

It Helps Strengthen And Protect The Back

A strong core almost always equates to strong back muscles since these muscle groups are closely related. This helps reduce the risk of back pain and injury.

If you are a runner, contracting your abs throughout a sprint can help prevent any compression due to impact in your lower back.

Ab flexing has been said to activate a hard-to-reach layer of muscles behind the obliques called the transverse abdominis. This group of muscles acts like some sort of corset that pulls everything in your abdomen inward.

In a 1999 study, it was found that isolating and activating this muscle layer helps relieve back pain. Since it also wraps around the spine, it helps improve your overall stability, therefore reducing the risk of a back injury.

It Helps You Exercise More Safely

When your abs are relaxed or weak, they cannot efficiently perform their function of supporting the body. Flexing strengthens them and allows you to perform more exercises safely.

For example, exercises that involve weights require a tight and robust core. Lifting a heavy load during a deadlift or doing heavy squats can cause a lot of damage on your back if your abs are not flexed.

How To Flex Your Abs For A Photoshoot

How Much Does A Curl Bar Weigh

Do you have a trip to the beach with your friends or are a model with an upcoming project? If you are anticipating a photoshoot, you should let your abs shine! How, you may ask? Simply follow these tips:

1. ​Breathe Out As You Flex

Contrary to what you may think; taking a deep breath and sucking in your stomach is not the way to go if you want to highlight your abs. Instead, what you should do is exhale gently as you hold your pose.

Also, try not to breathe out all the air in your lungs as this can make you look like you are holding your breath. If so, your pose will look forced or strained. For best results, exhale naturally and gently.

2. ​Hands On Your Upper Thighs

Placing your hands and pressing them into your upper thighs (a little lower than the hips) will help you contract your abs. Place both hands on the front side of each upper thigh with your palms facing your body. Then, press your hands lightly as you flex your abs.

3. ​Slightly Twist To The Side

While also exhaling gently and lightly pressing your hands against the thighs, try to turn your body slightly to one side. Make sure you are still facing the camera or mirror that you are posing at.

Doing a side twist not only slims down the appearance of your waist but also makes your abs look more defined.

4. ​Do Not Suck In Your Gut

I know you will have the impulse to suck in your gut in an attempt to show off your abs, but this is actually something you should not do. While it seems like a good idea to slim down your stomach, it can make your abs look unnaturally thin.

What you want is to enhance their shape and make them more flattering. To do this, stick to relaxed, unforced poses instead.

​For more information on flexing abs, please watch this video:

Tips To Make Your Abs Look Better In Photos

man lift curl bar standing

Aside from the previous instructions on how to flex your abs, there are other things you can do to make your abs stand out and look absolutely perfect in photos. Here are some of the best ones:

1. ​Try Getting A Tan

This is a tip that most bodybuilders swear by. This is because when your skin is tan, shadows are created around the shape of your muscles, highlighting them and making them more prominent.

With a tan, the curves of your body tend to automatically stand out. However, this benefit is said to be beneficial only if your abs are not yet that defined.

If you have time, you can sunbathe by the beach or spend a day or so under the sun. Otherwise, you can make a trip to your favorite tanning salon or opt for an instant spray tan if you are not a fan of tanning booths.

2. ​Perform Some Sit-ups

Sit-ups are known to build the abdominal muscles. However, did you know that doing a few sit-ups right before a photoshoot can actually help enhance their appearance? Yes! Sit-ups increase the blood circulation to the abs, making them look bigger and better.

3. ​Apply Oil On Your Abs

Oil is another secret tool used by professional photographers and models for stunning photos. Rubbing a bit of massage oil or baby oil on your abs before a photoshoot will help them stand out more. The shine effect will allow the right parts to catch the light and create a contrast of colors, highlighting your abs’ shape.

4. ​Pay Attention To Lighting Conditions

Lighting is essential in any photoshoot. If you are working with a professional team and photographer, they would know how to use light and how to position you against it to achieve the best result.

Usually, this means putting the primary light source off to the side of your body. So, if you are setting up for photos on your own or with a friend, you can replicate this type of setting.

This is one of the best ways to make your abs project since it helps bring out all the details, nooks, and crevices.

How To Flex Your Abs During Workout

man lift curl bar

Another instance where you need or want to flex your abs is during your workout. These are encouraged for TA or transverse abdominis exercises whose main concern is tightening the core.

There are two techniques used here: hollowing and bracing. The concept behind each method is similar, but one technique may not work the same for everyone. So, I suggest that you try both of them to see whichever works best for you.


The first technique, called hollowing, is a physical therapist-recommended exercise. To do it, follow these steps:

  • Step 1: Lie on your back with your feet flat on the ground and your knees bent.
  • Step 2: Then, draw your belly button inward toward your spine as you breathe shallowly. Ensure that your tummy is not too depressed but work on making it harder. Remember that you are contracting your abs and not simply tucking your stomach in.
  • Step 3: Do not move your chest and pelvis. Then, from the bottom of your abdomen up to the base of your ribs, imagine that you are zipping your muscles up.
  • Step 4: Hold this for ten seconds, and then release. Repeat this movement ten times.

You can also do this exercise while sitting down. It takes practice, but if you just keep doing it regularly, you can master it in no time. In that case, you may be able to do it even while walking, standing in line, or doing chores.


Imagine that you are about to be punched in the gut. What is your initial reaction? Stiffen and contract your abdominal muscles, right? This is what you call bracing.

Bracing targets both the superficial and deep muscles of the abdomen. It is also the thing that you do as you perform push ups, planks, and other similar exercises. This technique can be done anywhere, anytime, and helps make your core stronger and keep it that way.

​Flexing Your Abdominal Muscles

So, we have gone over different ways to flex your abs. Now, here are the detailed instructions to properly practice the technique of contracting your abdominal muscles. Once you have mastered this technique, you can then incorporate it into your workout and other daily tasks.

  • Step 1: ​Lie with your back on an exercise mat or on the floor.
  • Step 2: ​Bend your knees upward and place your feet hip-distance apart with your soles flat on the floor.
  • Step 3: ​Place your arms on your sides with your palms facing down.
  • Step 4: ​Keep your lower back pressed onto the floor and your pelvis slightly lifted up.
  • Step 5: Take a deep breath.
  • Step 6: Release your breath as you slowly empty the air out of your abdomen. As you do so, draw your belly button toward your spine to fully contract your abdominal muscles.
  • Step 7: Take another deep breath, filling your belly instead of your chest with as much air as you can, all the while keeping your abs contracted.
  • Step 8: Repeat this for as many times as needed.

Safety Tips

​Note that this exercise involves an exaggerated breathing pattern. It requires you to breathe forcefully. However, breathing too forcefully can cause lightheadedness and nausea, which can be dangerous. So, try to take it easy at first while you get a hang of it.

Also, remember to keep your abs a little more relaxed as you exercise so your body can still move naturally. However, do not relax your abs completely.

What Flexing Really Does

A man do pull up

Just to clarify, flexing your abs does not necessarily give you a perfectly toned, chiseled six-pack. Getting defined abs does not happen overnight and is not a one-step process. It involves a lot of time, discipline, proper diet, exercise, patience, and determination. Flexing is just a cherry on top.

Flexing the abs alone will not make you thinner, either. While some experts claim that ab flexing helps burn calories, no change is actually visible unless you reduce your overall body fat first through diet and exercise.

If you think that flexing the abs will lead you to mass gains, you are unfortunately mistaken again. Flexing works on the core muscles isometrically but still do not involve any muscle work, which makes muscle growth impossible.

Flexing your abs, however, is an excellent way to enhance muscle tone even for people who have a rather sedentary lifestyle. It also has fantastic benefits for those recovering from injury or surgery.

If your real goal is to get washboard abs, there is much work to do beyond just flexing your muscles. You have to first trim away excess body fat by eating a proper, balanced diet and exercising regularly.

Then, you have to do a lot of frequent core-strengthening exercises to build and strengthen your abdominal muscles. Flexing can enter the equation here. It helps target your deepest core muscles as well as condition your abs to look ripped.

In Conclusion

There are many reasons why and many ways on how to flex your abs. Be it for exercises or photo shoots, and it is important to do it properly to avoid pain, reduce your risk of injury, and achieve the best results.

So, did you learn anything from this article? I hope you did! If you enjoyed reading this, you might also want to check out some product reviews for all your gym, health, and fitness needs!

Does Running Make You Taller? Find Out The Truth And Other Running Benefits You Need To Know

Running is probably the most common exercise to get a fit and healthy body. In fact, we have been running almost as soon as we start walking. It’s no surprise, however, because it has tons of benefit for getting into shape and maintaining a healthy lifestyle.

However, there is a controversy that revolves around this fantastic activity: does running make you taller? Well, there are different approaches to answering that question. Read on to find out more as well as the other benefits running has to offer!

Does Running Make You Taller?

woman is running

You might have heard this somewhere and are wondering if it is actually true. Well, some researches and scientific papers have claimed that dedicating yourself to a regular, proper running exercise can help you grow by as much as 3 inches.

Let us look at the different ways how this positive result comes about.

1. Elevated HGH Levels

A research published in the Journal of Metabolism and Endocrinology reported that running regularly and in intense bursts stimulate the pituitary gland to produce higher levels of the human growth hormone (HGH) which plays an important role and largely influences the growth process of the body.

2. Lats

This is also called Latissimus dorsi and is said to be the flat muscle that stretches from your back to the sides of your body. This is the muscle that is being worked out when you bring your body closer to your upper arms during a pull up.

The functions of HGH include increasing bone density for remodeling and growth as well as improving the thickness of cartilages and bones. It also enhances or speeds up growth, which means that the more HGH is released in the body, the taller you will grow.

The International Journal of Medical Research and Health Sciences also reported that high-intensity exercises like running could trigger the synthesis of growth hormones which when combined with the overall effect of the exercise becomes even more effective.

According to the study, this can be proven by the heights of marathon runners. It also said that the hormones released while running in bursts or with high speeds can have an effect on the body for more than 24 hours after the activity.

3. Bone Microfracture Repair

Long distance intense running can cause you to develop microfractures on the bones of the lower leg area such as the shins of your tibia or the lower ankles. These microfractures become stretched, causing gaps to form.

The body then repairs these microfractures by ossifying them or adding bone materials to fill in the gaps. This then brings about an increase in your height.

The healing process for these microfractures is much faster than the normal bone remodeling process which occurs only every three years or so. Therefore, microfracture repair due to sprinting is a quicker way to lengthen your bones and grow taller.

4. Improving Your Posture

Running also has several physiological effects on the body including an improvement in your posture which helps you gain height.

Running relieves stress from the muscles and relaxes your shoulders, forcing you to pull your chest back and your chin up. This results in a taller stance and a straighter body posture. If you have a hunched posture, this change brought about by running will be more significant and evident.

By maintaining the proper posture because of sprinting and running, the spine gets stretched and decompressed, allowing you to become up to two inches taller.

The proper posture and correct form with relaxed shoulders, straight back, and raised head when running also makes you look taller than your actual height.

5. A Leaner, More Streamlined Body Appearance

It is a well-known fact that running can help in weight loss and in shaping the whole body. It also assists in reducing or getting rid of the spinal curvature. Since leaner people tend to have a sleeker, straighter frame, this help gives you a taller appearance.

Other Amazing Benefits Of Running

Start Running

Running as an everyday activity and exercise have tons of benefits. These include reduced risk of developing cardiovascular diseases, prevent various types of cancer, improved mental health, increase your flexibility, stabilize your blood pressure, a boost in energy levels, and weight loss among others.

Here are some other benefits running regularly can offer:

1. Improved Overall Health

Running periodically improves your overall health by boosting your immune system and reinforcing your body’s defenses against a lot of diseases. It also reduces the chances of you getting an early heart attack and suffering from diabetes by keeping your sugar levels in check.

By allowing the muscles to relax and get properly toned, running also helps prevent muscle fatigue and pains.

2. Fat And Weight Loss

Paired with a proper, balanced diet, running alone is a great way to develop a leaner body and musculature. Running helps you lose extra fat and excess weight, which in turn makes you look thinner. This thinner and slimmer appearance gives you a taller appearance which kind of indirectly increases your height.

3. Improved Mental Health

Running, like any other exercise or physical activity, also stimulates the brain’s production of feel-good hormones and chemicals which affect your mental condition.

These hormones help eliminate depression, relieve stress, and help lessen headaches and tension in the body. The secretion of some of these hormones can also improve your mood and stabilize it throughout the day.

4. Keep Your Blood Pressure Under Control

Running even half a mile per day has been found to help the body regulate and maintain healthy blood pressure. When you run or engage in similar activities, your heart works extra hard, and your arteries expand and contract that they usually do.

As you run, the arteries also become stretched, thus maintaining their elasticity. This, in turn, reduces your risk of having a heart attack or stroke.

5. Increased Lung Capacity

When you are running, your lungs are also working extra hard to deliver more oxygen to your working muscles. The rate of inhalation and exhalation increases, as well as your lung capacity.

This reduces your chances of having bronchitis, asthma attacks, and difficulty in breathing.

6. Clear, Healthy Skin

Did you know that running regularly can also help give you clear skin? Yes, it helps stimulate blood circulation which improves the transport of essential nutrients throughout the body while increasing the efficiency of the removal of unwanted substances and flushing out of toxins. All of these help you achieve and maintain clear skin.

7. Increased Physical Strength

Just as using a machine regularly helps finetune its various parts, running can help improve the physical strength of your body by removing fatigue from joints, muscles, and tendons.

By working on these body parts, this activity also enhances your flexibility, reducing the likelihood of injuries in the future.

8. Better, More Restful Sleep

Running and physical exercise can help you overcome the symptoms of insomnia. When you run a lot, your body becomes tired and will require rest to recover. After running, your body is more likely to produce the necessary hormones to help you sleep and stay asleep so when you hit the hay; you are ready for some much needed, restful shut-eye.

The only way to enjoy all of these is first to enjoy running. If you suffer from foot conditions that can hinder you from pushing yourself towards your goals, it will help to buy the right running shoes for your needs, such as the best running shoes for people with metatarsalgia.

To achieve these benefits, you have to run the right way. To know how to do that, please watch this video:

Other Height-Gaining Factors Outside Of Running

shoes for Metatarsalgia_women

Many different factors not directly related to running also influence height gain including the following:

1. Additional Exercises

Aside from running, other forms of exercise are known to help increase your height:

  • Cobra stretches
  • Bar hanging
  • Dryland swimming
  • Pelvic shift
  • Hopping on one leg
  • Pilates rollover

2. Your Diet

Like our parents used to say, what you eat is also crucial in making you taller. Running and any other physical activity should be combined with a proper, appropriate diet with the right mix of micronutrients and macronutrients.

To assist your body in producing height-building nutrients, consume a diet composed of:

  • Liver
  • Fish
  • Cheese
  • Milk
  • Green leafy vegetables
  • Potatoes
  • Carrots
  • Beans
  • Nuts like peanuts, cashew, walnut, almonds, and pecans
  • Apples
  • Yellow vegetables

3. The Right Amount Of Rest And Sleep

Rest and sleep also play a significant role in increasing your height. This is because growth hormones are produced and released to the bloodstream by the pituitary gland as you sleep. This hormone is responsible for the lengthening and thickening of your bones which makes you taller.

More restful sleep equals better and more efficient pituitary function which in turn means releasing the optimum levels of growth hormones needed by the body. If you really want to get taller, make sure never to deprive yourself of a good night’s sleep.

4. Steering Clear Of Growth Repressors

While some food and drinks stimulate growth, other substances can harm your height gain. Some lifestyle practices and habits can also counteract the effect of growth hormones.

To maximize your growth, avoid:

  • Sleep deprivation
  • Alcohol intake
  • Drugs
  • Nicotine
  • Smoking
  • Stress
  • Sedentary lifestyle


So, does running make you taller? The short answer is no, and it is not a surefire way to get taller. However, running does have benefits that can influence a height increase of a few inches.

While running is technically not the best way to be taller, it can provide amazing rewards especially when done regularly and in combination with other factors like a balanced diet, discipline, a healthy lifestyle, and proper rest. So, whether or not it does make you taller, there is really nothing to lose if you keep running anyway!