When you move less and eat more, you gain weight. That’s what happened to many people during the COVID-19 lockdown—but not everyone experienced the dreaded “Quarantine 15.” In fact, some used the downtime to get in great shape.
Read more: Take Advantage of the COVID-19 Shutdown

Take 16-year-old Joseph, for example. When Stage 2 opened in our area and personal trainers were allowed to work with clients outdoors, he was on board from day one. He trained consistently three times a week using sandbags and kettlebells, stayed disciplined with his diet, and prioritized sleep.

Once Stage 3 hit and indoor training resumed, Joseph asked for updated measurements before starting the next phase of his program. Here’s how far he’s come since we started working together two years ago:

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Armed for the Next Pandemic

Despite the drop in girth and skinfold measurements, Joseph actually got stronger during the outdoor training phase. His arm strength, in particular, made noticeable gains.

Here’s an exercise he used with a 30-lb kettlebell to help build up his arms:

Fat-bar training has long been popular for its ability to boost grip and upper-body strength. You can buy attachments to create a thick grip—or you can use kettlebells in a non-traditional way.

Instead of holding the handle, grip the bell itself and perform curls. You’ll be limited to a supinated (palms-up) position, but the feel is incredible.

Try “cannonbell curls” standing, seated, bent-over, on an incline, or a preacher bench:
Learn more about Cannonbell Curls

Wherever and however you do them—in a gym or on your front lawn—cannonbell curls are a solid alternative to traditional arm training. Do them regularly, and if another pandemic rolls around, you’ll be “armed” and ready!