Posts Tagged ‘deadlifts’

How to Deadlift

Wednesday, July 22nd, 2015

How to Deadlift

How to DeadliftDeadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.

Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.


The Top 5 Best Hamstring Exercises

Thursday, July 11th, 2013

Arnold Deadlifts

Serious fitness enthusiasts and athletes want to be able to lift thousands of pounds off the ground with minimal effort. It makes us feel good to be able to pick up anything we want. Especially when most guys in the world struggle to pick up even 100 lbs off the floor.

The number one way to make all these things happen? Train your hamstrings, lower back, and glutes (your bum) with complex free weight exercises.

Men and women alike should use these training tips. No amount of deadlifts are going to make a woman huge and bulky unless they TRY REALLY HARD to get huge and bulky on purpose. At the same time, no amount of body weight squats or lunges are going to get you big, strong, or conditioned. Train heavy and train hard, no matter who you are.

As I mentioned in my top 5 quad exercises post, your legs are the largest group of muscles in your body. By training your legs hard, you will be setting yourself up to gain the most progress compared to every other muscle group.

Strong hamstrings will allow you to:

  • Pick up anything heavy off the floor or ground.
  • Burn as many calories during training as you would when training quads.
  • Form the foundation of your body’s posterior strength chain.
  • Strengthen your lower back to protect from injury.


5 Tips for Treating Common Exercise Injuries

Friday, April 19th, 2013

Exercise ChickRegardless of the type of exercise regimen you’ve chosen, chances are that sooner or later you’re going to push yourself too hard and suffer some type of injury. Even if you’re careful, accidents can happen, so you want to be prepared when they do.

Luckily, the most common types of injuries that occur during exercise, such as sprains, strains, muscle cramps, and the like, are not too detrimental, although contact sports, for example, can certainly lead to more serious bodily harm. When it comes to addressing these issues so that you can get back on track with your workout routine, there are a few simple steps you can take to ensure a speedy recovery.

Here are some tips that should help you to treat any injuries you may sustain.

  1. Diagnosis.

    The first thing you need to do is determine the severity of your injury.

    For example, it’s important to know the difference between a muscle cramp, which may be treated fairly immediately through stretching and hydrating, and a sprain or strain, which will certainly require more than a few minutes of rest and light stretching to correct before you can get back to lifting weights or swimming laps.

    Although you may not be as qualified as a doctor to diagnose common exercise injuries, and you may therefore want to call your physician for an exam if you’re not sure about the cause of ongoing or chronic pain, most athletes and even amateur exercise aficionados can tell when something is seriously wrong and when they can handle recuperation on their own.

How to Protect Your Back When Weightlifting

Tuesday, February 5th, 2013

Strong BackWeight lifting is a great way to exercise, build toned muscle, burn calories, and promote overall health–but it can be dangerous as well. Our bodies aren’t used to the stress of heavy lifting, and our backs are particularly vulnerable to strain and injury.

An injured back can keep you out of the gym for weeks, or even months at a time, depending on the severity of the injury and your ability to recover. If you want to stay healthy, strong, and transform your body into a work of art, always remember to protect your back.

Step 1: Warm Up

Never start a workout without warming up first. Your body just isn’t ready for the stress of heavy lifting when you walk through the gym doors. You need to get primed before you start hitting the weights.

  • A short cardio warm up on the treadmill or elliptical is a great way to warm up your muscles and get the blood moving in your body. It is not necessary to use high intensity during your warm up. This is just a 5 minute effort to get the muscles moving.


How to Prevent a Back Injury When Weight Lifting

Friday, January 18th, 2013

Deadlift Chick


Nearly everyone who trains, whether bodybuilding, powerlifting, strongman, or just a general fitness routine, has at some point suffered from an injury. And whether it’s a minor sprain or a broken bone it can definitely derail your progress towards your fitness goals, leading to weeks or months of recovery in which all of your hard work slowly slips away via loss of both muscle mass, strength, and conditioning.

My Personal Experience

I mean, I once walked into a Gold’s Gym after taking about a month off from training, with the intention to deadlift. I wasn’t planning to hit a 1rm or a PR that day. It was just simple sets of 5 to get back into the rythym. On the second set, at 50% of my previous 1rm, my back spasmed, I dropped the weight, and I was out of the weight room for another solid month.

Every athlete and weightlifter has some version of this sad story.


Weightlifting Injury Prevention: Protect Your Back!

Thursday, November 18th, 2010
Shaun Stay Fit
Shaun Sinclair

This is a guest post from Shaun Sinclair, founder and author of Stay Fit Bug. Shaun is a former 100/200 meter runner and professional athlete. Visit him at his website and connect with Shaun on Twitter.

Look after your BACK!
Because once that goes you are FINISHED!

It really is that simple.

The spine and the muscles surrounding it are the backbone to our physical existence ‘Pun intended’.

However, it is a part of our body that is prone to injury. Now, prevention isn’t a difficult thing to do. But one thing I am certain of is that trying to cure the issue of back pain is an entirely different matter (Yes… not always easy).

  • Good form
  • Good exercise execution
  • Embracing good posture

All of those things are highly important when it comes to protecting your back. Heck, embracing good posture isn’t even something you need to worry about in the gym only. In fact, that has a lot more to do with your activities outside of the weight room.

  • How you sit at your desk in the office.
  • In your bed and how you sleep (sleeping on the floor is still one of the best things you can do).
  • How you position your body when using a computer at home, which of course, is where most of us spend most of our time in today’s world on Facebook and the like.

These lifestyle habits are highly important in regards to back injury prevention. Now let’s see how you can change your lifestyle to proactively protect yourself from back injuries.