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Mathew Fraser is the Fittest Man on Earth. Whether you agree with the definition of fitness produced by CrossFit or not, it's hard to argue against a man who snatches over 300 lbs, squats, and deadlifts over 500 lbs, and can still do metcons, long runs, swims, and other events in great times.
One of the things that has always intrigued me about Mat Fraser is the fact that he still lives with his parents...kind of. You see, despite being both very intelligent (he has an engineering degree from the University of Vermont) as well as I would assume somewhat well off financially (sponsored by Nike, Rogue Fitness, and others) Mat has decided to continue living in his parent's basement where his home gym resides. When you think about it, him being intelligent and well off go somewhat hand in hand with saving money by living at home while still being unmarried. Cool to see.
With that said, Mat Fraser has a home gym that could be enviable by the most seasoned equipment collector. He calls his dungeon, "100 Square Feet of Fitness" and to think that the World's Fittest Man has gotten to where he is in part due to 100 square feet of home gym space.
Enough of me talking, let me show you his setup...
One of the first things you notice about Mat Fraser's Home Gym is the amount of Rogue Fitness Equipment that is present. Although Rogue Fitness makes some of the best equipment available for home gym owners, as well as commercial gym owners, two reasons Mat likely uses them are:
Literally just about every piece of equipment he has except for his squat stand and bench (both Pendlay and no longer sold) are either manufactured or sold by Rogue.
Let's start with his bars.
Any respectable weightlifter (Mat trained at the US Olympic Training Center as a youth) knows the importance a barbell has to their training. Any respectable home gym owner knows that a number of barbells you need is equal to N+1.
Seeing as Mat Fraser is both an elite level weightlifter and has an awesome home gym, he has both quantity and quality in the barbell department.
The barbell he seems to use for most of his training (I've never met the guy so I don't know for sure) is the Rogue Euro Olympic WL Bar. The Rogue Euro Olympic WL Bar is Rogue's top barbell and from having used it and compared it to Eleiko, it's one of the best values for a high-end weightlifting bar available.
In addition to the Rogue Euro Olympic WL Bar, Mat has other barbells (I'm not too sure which ones) and quite a few specialty bars including Farmers Walk Handles, the Rogue TB-1 Trap Bar 2.0, and even the Bandbell Earthquake Bar which is actually one of my favorites.
Being as strong as Mat is in the Olympic lifts, you're going to need a lot of plates. Pretty much all of his bumpers (there's a lot) are Rogue Competition Bumper Plates. Rogue's competition bumper plates are great bumpers, although they are still imported.
One thing Rogue did with their recent bumper plates to set them apart from the competition is adding a nice lip on the edges as well as raised lettering. These are true competition bumpers with low weight tolerances and compared to some of the others available, are a pretty good value.
To hold the bumper plates on, Mat seems to favor the OSO Aluminum Collars, which happen to be my favorite as well.
When you have as many bumper plates as Mat does, you need a place to store them and what better place than a 3-Tier Mass Storage System.
The 3-Tier Mass Storage System from Rogue has customizable shelves and can hold close to a ton of weight (literally.) Fraser has all of his bumpers as well as his 5.11 Weight Vests earned from the CrossFit Games, Change Plates, Kettlebells in just about every weight, and Rogue Medicine Balls up to 30 pounds.
If you have a small space like Fraser, a big storage rack that can hold anything you throw on it is pretty much a necessity. Not only are they functional, but they also look great as well.
Being a CrossFit Games Competitor requires more than just brute strength; you also have to have insane conditioning. CrossFit gyms and competitors have employed various conditioning equipment since the beginning. However, as the sport has progressed, so has the tools that are used and Fraser uses pretty much all of them.
The three main pieces of equipment you see in CrossFit gyms are air bikes, rowing ergs, and ski ergs. The most popular brands producing those are Schwinn, Xebex Fitness, Assault, and Concept 2. As a CrossFit Competitor, you want to use the tools in training that you'll use in competition and that's exactly what Fraser does.
He has the following:
The Concept 2 Rower and SkiErg are amazing machines that really don't have much that compares to them. Xebex makes a rower that we've reviewed that is a good budget option, but it definitely does not beat the Concept 2.
The Assault Bike, although a great piece of equipment and when released was pretty revolutionary does have some worthy competitors including the Schwinn AD Pro and Xebex Air Bike. Either way, from videos, it seems that Fraser puts a lot of time on these machines and it shows on the competitions floor.
In order to build a strong posterior chain, there are a couple of tools that you can use besides the good ol' barbell. The two most popular pieces are the Glute-Ham Developer and Reverse Hyper; Mat has made space for both of them.
The GHD is seen in CrossFit Gym's everywhere due to its versatility and effectiveness. Although typically used solely for GHD Sit-ups, and can also be used to build strong hamstrings and glutes. I'm sure Mat uses the machine for both. The GHD Mat uses is the same one I have in my garage and that is the Rogue Abram GHD 2.0.
The Reverse Hyper is a machine created by Louie Simmons of Westside Barbell designed for strengthening the hamstrings and glutes as well as rehabbing the lower back. From my experience with the Rogue RH-2 Reverse Hyper, I can say with certainty that it is an outstanding piece of equipment. Not only does it work your posterior chain, but you feel refreshed when you come off of it.
The squat rack Mat uses is one that I don't believe is being sold anymore, however, there are many companies that make similar models including this one by Rage Fitness.
Mat has gone through his typical daily schedule many times in interviews and videos. One thing he hits on often is the amount of mobility and recovery work he does which is often done with the ever-popular Rogue MobilityWod Supernova 2.0.
The SuperNova is a big rubber ball with lots of cutouts that allows you to dig deep into the muscle fibers and get a grip on the tissues you're trying to mobilize. When introduced, it was very popular, however, it would eventually break. Rogue went back to the drawing board and redesigned the ball to be more durable and effective.
In addition to the SuperNova, Mat employs the use of a tool for Graston work.
The tool Mat uses for Graston work is called the Mobility Star. The simplified way to think of Graston is like combing through spaghetti. Think of your muscle fibers as noodles that get tight and knotted up. A Graston tool (I initially used a butter knife) runs along the fibers and essentially stretches and straightens them out.
It's very effective, and I've reviewed the ultimate Graston tools made by HawkGrips in the past.
The Mobility Star is a great step above a butter knife that truly works wonders.
As you can see, Mat Fraser has an awesome setup whether it was in 100 square feet or 1,000 square feet.
Although I hit on his main pieces of equipment, here is a list of all of the equipment I've seen him use in his home gym.
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