Hi guys, Firstly I would like to apologize for the long wait between posts, I have been rather busy in real life and haven't had much time to plan and write my blog. But I should be back now. And will try and get posts out at least every couple of days.
Now, I'll get to work today on looking into what I will be bringing you through the coming weeks. I'll be planning posts out and writing them up so I can post them up on a regular basis for you. I will be posting up some more look-over exercises I have a hell of a lot of different exercises I can go over and will also be looking into researching some good quality products you can buy to help out with your fitness regime. I'll be giving you reviews and comparing prices as well as the products themselves.
I shall be back tomorrow with another lookover. Catch you then and thank you for reading.
Thursday, 13 October 2011
Monday, 3 October 2011
Exercise Lookover No.2 Deadlift
Hi guys, and welcome to my Exercise lookover series were I will be going over some different exercises giving my views, suggestions and ideas. Today I'm going to follow the Deadlift. As I believe that the deadlift is THE best muscle building exercise there is.
The Deadlift targets so many different exercises and is such a good bulk builder of the back that you cannot afford to miss it out of your routine, although some people will disagree with that statement saying there are alternatives that will do the same, there is nothing that comes close to the building abilities of the deadlift, if done correctly that is. If they arent done correctly then you wont be building because you'll be laid up with severe back pain and possibly worse, serious injury. So now you ask how to do it correctly not to injure yourself? Here's how:
1. Set a comfortable weight, this will vary on how much you have trained your back, how strong your hands are etc but generally I like to start with a relatively light weight and work up to the heavier weights. If you have never done this exercise before then you will definitely need to start on a light weight and practice the form until you feel you have the form bang on.
2. Step up to the bar, stand with your feet shoulder width apart. Maybe a little less if you feel more comfortable. You want to have your feet pointing out slightly so you can bend your legs to pick up the bar and feel comfortable, this will not only help in avoiding pulling a calf muscle but also help in balance
3. The bar should be half way between your the tip of your toes and you ankle. Keep a flat back push the chest out like your a pigeon and pull the bar towards your body as you pull up.The bar should be pulled up your shins.
4. When you pull the bar up make sure you pull with your shoulders and your legs at the same time. Making sure the pull is all one move. The main cause for injury's other than not keeping the back straight is not moving the shoulders and legs at the same time and straightening the legs too quickly while you a still leaning forward too much.
5. The bar should still be bent by the time the bar gets to the knees. with the bar pushing against you. As you start coming up the thigh bring your hips forward and start to stand up straight, keeping the back straight at all times As you approach that last third of your legs be sure not to lean back this has the potential for serious injuries in the back and hamstrings as well as the risk of knocking you off balance as the weight comes up.
6. As you go down, use the same technique as bringing it up, keep the back straight and keep the bar as close to the body as possible.
I have found this great video here as a visual aid to the form: http://www.youtube.com/watch?v=8-O_MT72rck .
The way I usually like to work up to deadlift is to do pyramid sets, the first set would be 5 reps of a comfortable light weight, then I would put another 10 Kg on and do 4 reps, the 3 reps with another 10 kg and then a working set of 2 reps and a final working set of 1 rep.
Thank you for reading and I would like to thank my first couple of follower, I appreciate it a lot! Please like me on facebook and follow, I will be posting more and more posts like this as well as some others soon.
The Deadlift targets so many different exercises and is such a good bulk builder of the back that you cannot afford to miss it out of your routine, although some people will disagree with that statement saying there are alternatives that will do the same, there is nothing that comes close to the building abilities of the deadlift, if done correctly that is. If they arent done correctly then you wont be building because you'll be laid up with severe back pain and possibly worse, serious injury. So now you ask how to do it correctly not to injure yourself? Here's how:
1. Set a comfortable weight, this will vary on how much you have trained your back, how strong your hands are etc but generally I like to start with a relatively light weight and work up to the heavier weights. If you have never done this exercise before then you will definitely need to start on a light weight and practice the form until you feel you have the form bang on.
2. Step up to the bar, stand with your feet shoulder width apart. Maybe a little less if you feel more comfortable. You want to have your feet pointing out slightly so you can bend your legs to pick up the bar and feel comfortable, this will not only help in avoiding pulling a calf muscle but also help in balance
3. The bar should be half way between your the tip of your toes and you ankle. Keep a flat back push the chest out like your a pigeon and pull the bar towards your body as you pull up.The bar should be pulled up your shins.
4. When you pull the bar up make sure you pull with your shoulders and your legs at the same time. Making sure the pull is all one move. The main cause for injury's other than not keeping the back straight is not moving the shoulders and legs at the same time and straightening the legs too quickly while you a still leaning forward too much.
5. The bar should still be bent by the time the bar gets to the knees. with the bar pushing against you. As you start coming up the thigh bring your hips forward and start to stand up straight, keeping the back straight at all times As you approach that last third of your legs be sure not to lean back this has the potential for serious injuries in the back and hamstrings as well as the risk of knocking you off balance as the weight comes up.
6. As you go down, use the same technique as bringing it up, keep the back straight and keep the bar as close to the body as possible.
I have found this great video here as a visual aid to the form: http://www.youtube.com/watch?v=8-O_MT72rck .
The way I usually like to work up to deadlift is to do pyramid sets, the first set would be 5 reps of a comfortable light weight, then I would put another 10 Kg on and do 4 reps, the 3 reps with another 10 kg and then a working set of 2 reps and a final working set of 1 rep.
Thank you for reading and I would like to thank my first couple of follower, I appreciate it a lot! Please like me on facebook and follow, I will be posting more and more posts like this as well as some others soon.
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