The inclusive fitness podcast exploring how we make gains in both strength and flexibility at the same time, whilst zooming out to discuss the bigger picture. On Bend & Snatch, we take deeper dives into the issues affecting health and training, with the help of different industry guests, to get into the nitty-gritty.
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How to use isometrics to improve strength & flexibility | #28 (BRIEF)
Quick episode discussing the benefits of isometric holds on strength and flexibility training - including a free squats and splits session for you to try yourself or use as a template to build your own strength and flexibility sessions with
Refs:
Hold Still What Does the Evidence Actually Say About Isometric Training for Strength and Hypertrophy? (https://www.strongerbyscience.com/isometric-training/)
Can you build muscle with isometric holds (https://youtu.be/cmmoCCfC2_o)
The Mystery of the Iron Samson (https://legendstrength.kartra.com/page/ironsamson)
Follow Pennie on instagram @superpennie (instagram.com/superpennie) and youtube @coachpennie (youtube.com/@coachpennie)
27 Jul 2026
How long does it take to lose strength and fitness | #27 (BRIEF)
How many days away from the gym/track before you start to lose your strength, muscle size, power and fitness?
In this brief episode, I share how I've been coping not being able to train, how I plan to return to training and what the science says about losing your gains
If you are having some forced time away from training at the moment and you're worried about losing all your gains, give this one a listen
Follow me on instagram: @superpennie (http://instagram.com/superpennie)
References:2013 meta analysis : https://pubmed.ncbi.nlm.nih.gov/23347054/ (https://pubmed.ncbi.nlm.nih.gov/23347054/ )
Stronger by Science: https://www.strongerbyscience.com/detraining/ (https://www.strongerbyscience.com/detraining/ )
Runners world: https://www.runnersworld.com/uk/training/a40470932/detraining/ (https://www.runnersworld.com/uk/training/a40470932/detraining/)
18 Jun 2026
A look at trans rights in the UK, with Maxine Heron | #26
Chatting with trans activist and model Maxine Heron about her work with NotAPhase, the state of trans rights in the UK at the moment, and how we got hereEmail your MP using the NotAPhase template before the end of June: https://notaphase.org/contact-your-mp/ (https://notaphase.org/contact-your-mp/)
Book your ticket for Sheffield Pride Deadlift Party: https://www.stronghabits.uk/event-details/sheffield-pride-deadlift-party-2026-1 (https://www.stronghabits.uk/event-details/sheffield-pride-deadlift-party-2026-1)
Donate to the Deadlift Party fundraiser: https://donate.giveasyoulive.com/fundraising/sheffield-pride-deadlift-party-2026 (https://donate.giveasyoulive.com/fundraising/sheffield-pride-deadlift-party-2026 )
Who has been a guest on Bend and Snatch
Names identified in recent episode analyses. Showing up to five guests.
James Lee
Garrett Kuljian
Gabby Brost
James Fuller
Dr Richie Kirwan
Podcast Authority Score: 25 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
51
Social presence
0
YouTube
0
Engagement
0
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Guest appearances
Books guests
Based on episode analysis; this does not confirm that the show is currently accepting guests.
Questions about Bend and Snatch
Who hosts Bend and Snatch?
Coach Pennie and Pennie Varvarides and Pennie host the show. Published by Pennie Varvarides.
How often do new episodes come out?
The show publishes monthly, based on its RSS feed.
Does Bend and Snatch take guests?
Yes. Guests have been identified in episode analyses.
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