Expert trainer Dan John has called the goblet squat the "Holy Grail" of exercises. But we have one that's even better.



It's called the goblet squat with rotation, and it's quite possibly a perfect exercise. Why? It takes all of the benefits of a goblet squat -- a move that instantly corrects your squat form -- while hammering your core.

The result: You sculpt your abs while simultaneously stripping off fat.



"Incorporating a fantastic exercise like the goblet squat along with a rotational movement makes this a really effective metabolic exercise," says Rachel Cosgrove, Men's Health adviser and the creator of the all-new Spartacus 5.0 Workout. (Click here to try Spartacus 5.0 today!)

Watch the video below to see how to do the goblet squat with rotation with perfect form.

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Missed the mark on your last trail run? If you've been training indoors, blame your treadmill.

According to a study published in the Journal of Strength and Conditioning Research, walking or running indoors requires less effort than moving at the same speed outdoors.

Researchers tracked how much energy 14 people ages 20 to 26 burned as they walked on a treadmill compared to walking outdoors, and found that choosing a 3 percent slope on the treadmill most accurately matched the energy requirements of walking on flat terrain outdoors.

That’s because running on rough or uneven terrain outdoors takes 10 percent more energy than plodding along on your smooth treadmill, says the study’s lead researcher, Luigi Fattorini, a professor at the Sapienza University of Rome. Throw in the wind and you really need to crank up the slope: If there's a gentle breeze at 9 miles per hour, you expend 5.5 percent more energy than you would without wind.

Your move: To prepare for a race, train at an incline of 3 percent or higher -- and when possible, train in the same type of shoe you plan to race in. (Need suggestions? Check out The Best Running Shoes For Men.) Researchers in the study had people wear running shoes on the treadmill, but measured their outdoor caloric burn while they wore trekking boots. Switching up your shoes can throw off your time since shoes with greater ankle support -- like most hiking boots and many trail running shoes -- limit your ankle flex, can make you less efficient, and force you to work harder.

Is running a good way lose weight? Find out if you're falling for one of these 5 Weight-Loss Myths.

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Men who had strong muscles as teens are more likely to live longer than their weaker cohorts, according to a recently released Swedish study.

A group of researchers tracked more than one million Swedish male adolescents for a 24-year period, finding that the weaker men tended to die earlier. Even if the men became overweight as adults, as long as they were measured to be strong in their teenage years, their future was brighter.

All of the men in the study were army conscripts, and strength was measured by grip, leg curls and arm push-ups.

"Low muscular strength in adolescents is an emerging risk factor for major causes of death in young adulthood, such as suicide and cardiovascular diseases," the authors wrote in the abstract to their study, which was published in BMJ.

More than 26,000 men died during the study (about 2.3 percent of the total), with accidental injury being the leading cause. According to the Daily Mail, teenagers who scored "above average" on muscular strength at the start of the study were 20 to 35 percent less likely to die from causes like cancer, heart disease or a stroke.

Meanwhile, the study reports that the 16- to 19-year-olds with the lowest measured muscular strength had the highest risk of dying before reaching their middle ages.

Researchers emphasize that no causation was determined and building muscle as a teen does not guarantee a man will live longer.

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If you want to see rippling abs when you look in the mirror, you have to do two things: Melt fat and train your core. Most people take this to mean "do some form of cardio and follow it with an abs circuit" -- but that's a big fat waste of time.  



The rotational mountain climber jams cardio and abs together in one flab-torching, heart-rate-rocketing six-pack sculpter. "Using nontraditional cardio exercises like this one are the key to really challenge your body and get your metabolism up," says weight loss expert Rachel Cosgrove, creator of the all-new Spartacus 5.0 Workout. "The rotational component puts an extra demand on your core."

Best of all, you can do them anywhere -- no weights required.

Ready to set your abs and lungs on fire? Watch the video below to see how to do rotational mountain climbers.

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This Sunday, the sounds of grunts will fill the air at the U.S. Naval Academy's MacDonough Hall in Annapolis as Army and Navy faceoff for the Commander's Cup in powerlifting. Every year for the past ten, Army has schooled Navy in the competition -- but it wasn't always that way.

Before Rick Scarpulla showed up and turned the Army team around, West Point wasn't known for churning out champion powerlifters. Scarpulla's own team demolished West Point at a meet in 2002, and one of the Army freshman approached him after the competition, hoping he could teach the cadets a few things.

"Not long after, I came home and my wife said, 'Honey, West Point called,'" Scarpulla says. "I had no idea why they'd be calling, but turns out they wanted me to be their permanent coach."

Scarpulla turned their program around, becoming not just the designer of the U.S. Military Academy's powerlifting strength program, but a true friend to many of the young cadets. Years after graduating, they'll call him every once in a while to catch up. Sometimes they are calls for support coming from Afghanistan or Iraq; other times they are calls of celebration to tell of marriages and babies (one named Richard).

Scarpulla's clients run the gamut, from world champion powerlifters to college athletes like Wichita State's Cleanthony Early, two -time NCAA-JC Basketball Player of the Year to NFL player Adam Bergen and Lonnie Matts.

But like his West Point team, the 50 year-old coach didn't always seem destined for powerlifting greatness.
He was a junior in high school in Ft. Lauderdale, Fla., when a woman in a sizeable El Dorado ran a red light, T-boned Scarpulla's car and spun him across three lanes into a concrete barrier.

"My car bounced off that wall and got hit by a bus," he recalls. "I 'died' three times, my left leg was broken in nine places, my shoulder was smashed and my face was shattered."

As far as his leg, Scarpulla's choices were amputation, a long-term body cast or new surgery involving a metal plate for his hip. Remembering the discomfort and, well, the stench of having a cast on his arm for a few weeks as a kid in hot, sticky Florida, Scarpulla opted for the surgery. For two years, the former high school athlete couldn't walk. He went from his bed to a wheelchair to crutches and then a cane, hating himself as he continued to lose more and more muscle. By the time he could walk, the 6-foot Scarpulla weighed just 107 pounds.

"As soon as I could walk, I started going to the gym at quarter to 11 at night. I called it 'training in shame.' If someone came in, I would just put the weights down and pretend I was wrapping it up," he says.

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When he welcomed the U.S. Olympic Team to the White House in September, President Obama said he was inspired to lift more after watching Holley Mangold.

After watching this video, you might be a little more motivated as well.

Mangold, who struggled at the London Olympics because of a torn tendon in her right wrist, is back in the gym. And you won't believe what she's lifting.

A video released this week shows Mangold doing one-handed snatches with what appears to be 135-pounds. Making this even more impressive is the fact that Mangold is just a few weeks out of surgery and still has pins in her right hand.

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At only 22-years-old, and with a work ethic like this, Mangold should have a bright future ahead of her.

(H/T to Busted Coverage)

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Rick Peterson, director of pitching development for the Baltimore Orioles and an MLB coach for 30 years, recalled addressing pitchers in training camp for a team many years ago. After talking about conditioning, Peterson brought up the topic of sports supplements. He asked the large group if any of them used creatine.

Just about all the hands went up. Then he asked, "What is creatine?" The response was a group shrug and a chorus of "I don't know."

Since that time, a bottle labeled androstenedione, a testosterone-producing supplement, was found in Mark McGwire's locker in 1998 and the baseball world was forever changed by the revelation of performance-enhancing drugs. With stringent drug testing and the threat of suspensions and fines, players are much more diligent about what they ingest to try to improve their performance particularly in the final weeks of the playoffs. But once the season is over, preparation -- including workouts, diets and supplementation -- begins for the opening of camps just a few months away in February.

While the Giants' Melky Cabrera and Bartolo Colon of the A's were suspended for 50 games after positive tests for testosterone this season, many players have made safer, legal choices with their supplements. Creatine, a legal dietary supplement that is not banned by Major League Baseball, is an amino acid that, according to studies, improves lean muscle mass and strength, and it is popular among baseball players.

In addition to creatine, players take a variety of legal concoctions in their quest to hit the ball farther, throw pitches harder and have the energy to last from off-season workouts through the playoffs.

Nick Swisher is among the many players who choose Assault by MusclePharm as a supplement in their off-season workout plans. The powdered substance contains creatine, other amino acids including arginine, B vitamins and minerals including calcium.

"So many things are off limits now and you have to be very careful what you take," Swisher said during this season. "This is just something to get you going. We play 162 games in 183 days and it can be a grind."

Swisher said he also takes omega-3 fatty acids and multivitamins, glucosamine and chondroitin.

Omega-3 fatty acids are found in seafood like salmon and tuna, and studies have shown that they may lower risk of heart disease, cancer and arthritis. Glucosamine and chondroitin, two substances that occur naturally in the body, are sold as nutritional supplements with claims that they may strengthen ligaments and cartilage.

Bryce Harper, the Washington Nationals 19-year-old rookie phenom, has used MusclePharm products, in addition to a diet based on lean protein and vegetables.

MusclePharm supplements are tested by Informed Choice of Lexington, Ky., which certifies products for various sports leagues to insure there are no prohibited ingredients. NSF International of Ann Arbor, Mich., also tests and certifies supplements for baseball and other sports. EAS Inc., formerly known as Experimental & Applied Sciences, and CytoSport are other companies that supply products to baseball players and are approved by NSF.

Clayton Richard, the San Diego Padres pitcher who became the team's ace this season with 14 wins, uses EAS Phos Force and EAS 100% Whey Protein. EAS products are made by Abbott Laboratories based in Chicago. The nutrients in Phos Force include caffeine and creatine.

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Creatine, MLB