Deadlift technique and tips

Governor Arnold knows the value of this exercise

We have been doing this a bit over the summer and it is a great exercise to build total body strength. So simple (just pick up the weight), yet so difficult (because you are using multiple joints and muscle groups).  Definitely something we want to work more on, so please read the following.

 Here are some of the many benefits (as outlined byfitness professional Eric Cressey)

• it’s the single-most effective movement for training the posterior chain (glutes, hamstrings, adductor magnus, and lumbar erectors)
• strengthening the posterior chain with closed-chain movements like deadlifts also reduces injury risk. Weak hamstrings are a serious risk factor for anterior cruciate ligament (ACL) injuries, patellofemoral pain, and a host of other problems at the knee, hip, ankle, and lower back
• deadlifts enable a lifter to use more loading, thus ensuring that more motor units and, in turn, muscle fibers will be recruited all over the body. The more fibers you recruit, the greater your stimulus for growth. And, if you’re looking to shed body fat, the post-exercise oxygen debt will be larger from recruiting more muscle mass, meaning that your metabolic rate will be really jacked up for longer after the end of your training session
• deadlifts are quite possibly the best exercise for enhancing rate of force development (RFD)—also known as explosive strength. This refers to how quickly you can develop tension in a muscle, and is obviously of tremendous importance to athletic success
•  deadlifts have a better functional carryover to real world performance than leg curls, glute-blasters, and all the other silly machines out there
• deadlifts can be a tremendously valuable corrective training exercise if coached correctly. I’ve used them in the correction of IT [iliotibial] band friction syndrome, lower back pain, lateral knee pain, groin pain, and a host of other torso and lower extremity problems. The secret rests with the proper execution of the exercise

Here are some common deadlift errors:

• Initiating the lift with the elbows flexed/bent (they should be “taut” the entire time)

• Pushing through the mid-foot or toes (should push through the heels)

• Starting with the hips too high (using the lower back instead of the hamstrings and glutes)

• Starting with the hips too low (trying to squat the weight up instead of deadlifting it)

• Allowing the hips to rise faster than the shoulders (should come up together to keep the stress on the legs)

• Not finishing the lift (The hips should be fully extended; you should be standing completely upright at lockout. This can be fixed by just having someone squeeze their glutes and push their hips into the bar.)

• Hyperextending at the lumbar spine at lockout (you shouldn’t be leaning back; it’s a sign that you’re moving too much at the lumbar spine and not enough at the hips)

• Rounding the spine at any time (The spine should remain neutral at all times; if you look like a scared cat, you’re doing deadlifts incorrectly!)

The difficult one is hips too high or too low, as that depends a bit on body type (arm/torso lengths) and ultimately what position works for you.

Here is a video link to give you a refresher and we will continue to practice this one in the future.

http://www.youtube.com/watch?v=ztd3uaNTCwY

Workout #4

 

Time to step it up a notch with this one. No video, as this one is pretty straight forward and done to repetitions. If you need to take a break, stop and catch your breath, then keep on going. Complete the total  number of repetitions before moving on to the next exercise.

1. Squat 50 reps of good form, work on hips at least parallel or below knees for all reps

2. Push Ups 25 reps hips and chest to ground

3. Skip rope 100 revolutions (or if running 1:00 minute sprinting – find a marker sprint there and back for example)

4. Front Plank 60 seconds (this is your rest break)

5. Alternate lunges or walking lunges – 50 reps total (25 to each side)

6. Shoulder press – 25 reps (use tubing or weights)

7. Skipping or sprinting as above

8. Side Plank – 60 seconds to each side

Repeat at least 3 rounds as quickly as possible – pick and choose your own water breaks and rest periods as required.

Workout #3

Stability ball and tubing required

Proper Dynamic warm up and stretch as required

All exercises 45 – 60 seconds or 12 – 15 repetitions as you see fit

• Stability Ball (SB) push ups – body angle dictates degree of difficulty
• SB bridge – hand position (outstretched, in air) and ball at leg (calf, ankle) will increase difficulty
• Rear shoulder with tubing (attach to something solid) like taking off the seatbelt or drawing a sword
• SB front plank (if too difficult go to regular plank with ground contact)
• 400m or 800m run (or walk as required) or around the block once  - push  yourself  and go as fast as possible

Repeat as many rounds as you can in 30 minutes

Cool down and stretch out

Purchasing Equipment

 Last week I went over exercise tubing and this week I will look at the stability ball, also known as an exercise or Swiss ball.

The stability ball is another piece of equipment that I have found to be very useful for beginners, those with injuries, for teaching people to engage the core muscles properly and for postural and rehab work. You can pretty much work every body part using the ball, some more effective than others. The ball is also a  good addition to help  stretch the body and I know there are some yoga and pilates DVD’s on the ball as well.  With its low price, a stability ball  really is quite a cost effective piece of equipment and one worth adding to your home gym. The only real limitation with the ball is strength work, although you can do many of the same exercises holding weights for resistance.

The key point when purchasing a stability ball is the correct sizing. They are sized in cm’s – 55cm, 65cm and 75cm are the most common ones. Most people and manufacturers base these sizes on a user’s height, but that can vary depending on limb length (some people of the same height have longer limb or torso length). The best way to ensure the correct size is to sit on a fully pumped up ball and you should have knees parallel to hips so that your pelvis is not forced into a tilt (posterior and anterior). That means your knees should not be obviously below (too large) or above (too small) your hips – thighs should be level,  just like seated in a chair.  Now some people will be a bit in between sizes, so you may have to make a choice and go either a bit smaller or larger in that case. Pelvic stability is important, so if there is more than one person in the house using the stability ball or considerable height difference, you may need to purchase more than one.

Purchasing a stability ball is very similair to buying tubing. There are different qualities out there, mainly the rubber used in production. On average they cost $20 – $45, with the upper price usually having anti-burst qualities (should the ball puncture it will slowly deflate, not KaBoom!). The better quality ball should also not lose air frequently, so if you need to pump the ball up every week that is not a good thing. They do need to be inflated from time to time, and leaving them out in the cold will also take it’s toll on them. Also make sure you check the floor for any sharp objects before working out.

Incredible power and core strength

A bit cirque du soleil and gymnastics crossed with impressive core strength and overall power, and maybe even a bit creepy looking. You decide.

Perhaps a Hungarian version of the blue man group? I think these guys should perform at the Oscars since they almost look like the statuettes.

Purchasing Equipment Step 1

 

With the second workout we started using some equipment and I just wanted to address this. While I still stand by my saying “the best piece of equipment is you” there are times where bodyweight resistance is either not enough or too much.

The shoulder press is a good example of the latter, where a piece of tubing works well, is safe and is quite simple to set up for most people when compared to variations of the handstand push up. There are other times when if you want to make strength gains you need to force yourself against some form of weight for resistance and a piece of tubing may not seem like enough (despite the many tubing resistance options available).

So let’s begin with tubing, a very easy, inexpensive and portable piece of equipment. Tubing comes in different thicknesses. The thicker the tubing the harder it is. I would recommend using tubing with handles already attached, but you can also purchase flat “therabands” without handles and tubing that is adhered to form one continuous circle. Usually the thickness goes yellow, green, red, blue, purple and black – but that will depend on the manufacturer. The best way to check resistance is to know what exercises you are going to do. From my experience, yellow is very light, green is good for rehab and small muscle work (rear shoulder/rotator cuff), red works well for most exercises and the increase resistance would work for more back and leg work (ie stronger muscle groups).

PROS

• inexpensive (about $25) but remember, like most things you get what you pay for, so that discount piece at Wal Mart may not last
• portable and easy to store, quite simple to take with you on trips, to the cottage, to the park or store at home
• versatile – you can work most every bodypart and attache tubing indoors to the door frame, furniture or anything stable, and outdoors as well
• easy to use – resistance can be change by adjusting the tension simply by moving toward or away from the insertion point or putting more or less slack on the tubing
• movement pattern is not unlike a muscle – relaxes, contracts and explodes, plus tubing can move in many different planes just like the human body

CONS

• safety can be compromised if you do not have it securely fastened, it slips from under your foot or it stretches beyond tension and snaps (having said that it has never happened to me, but it should be checked for wear and tear on a regular basis)
• resistance can feel like much different from weights and to some does not work the stabiliser muscles in the same way. This may depend on individual preference and ability, as stated above tubing does move in many different planes of motion
• finite life period – over time tubing will wear out, whereas a metal weight may rust or become chipped but will always remain say 25 pounds regardless of time

Next post we will look at the stability ball

 

 

Workout #2

 

Next one is up (and I finally figured out that I should video two in a row, so #3 will be posted Sunday night). Always remember to stretch out what is stiff and do a proper 10 minute warm up before getting started to get the body ready.

Details are as follows: Each exercise is 45 – 60 seconds or you can count reps if you wish (12 – 15 range would be ideal)

1. Alternate or walking lunges – need more resistance lunge uphill or hold weight.

2. Shoulder press with tubing – either single or double arm

3. Bench or chair dips (just make sure chair is agains a wall or something stable)

4. Cardio – lateral cone hops – either with solid landing or pop right back to other side for greater challenge

5. Core contractions – start with basic and add leg movement to decrease hip stability and add greater challenge.

If you want more of a challenge simply add your own cardio intervals in between each exercise and try to get through as many rounds as possible in 30 minutes. Another option is to combine this with Workout #1 for a longer exercise session. Again, cool down properly with a stretch when finished.

Workout #1

First workout video. Any questions just email me.  No equipment needed, just you.

Just click on the link below.

Thirsty???

When it comes to diet, I have gone on record as saying I think it is just as important as exercise to one’s overall health & fitness, and to this end I am always open and willing to discuss healthy nutritional choices. I do not (at least I don’t think I do) get right into it and tell people what they should and shouldn’t be eating for a number of reasons.

 First, while I think I possess some nutritional knowledge, I am not a qualified nutritionist. Secondly I think that there are many influences behind what people eat (ethnicity, traditions, time, comfort level, skill level, knowledge etc) and I think that each individual needs to take ownership of their choices. Me telling you what to eat won’t necessarily alter what you do, it needs to come from within.  Having said that, I am always willing to help and discuss your nutrition concerns individually upon request.

Here is a pretty straight forward link to what you should not be drinking.

20 Worst Drinks in America from Men’s health magazine.