Where Strength and Size are the only goals

Posts tagged “lift

Lifting Straps – Should you use them?

Should you use lifting straps? It’s yet another massive debate with people on both sides passionately arguing the case for and against them.

Derek Poundstone - Worlds Strongest Man Competitor

Having had a crossfit background, I have been guilty of judging people on using them myself. However, since strength training I’ve been bringing them in for my heavier topsets on deadlifts and I’m getting a couple more reps, so definitely see the benefits. A lot of the for arguments are that there’s better Lat isolation or they say ‘I feel it in my back more’ or even just being able to perform more reps with a weight that they can’t without them.

When performing deadlifts, rows or pulldowns, the majority of the time your grip will give out before your back will. If you use straps a lot you will need to add in some grip work on top of everything else. Grip training itself is extremely taxing to your CNS and is difficult to recover from as everything you do involves your grip to some extent. My advice? Don’t use them every set, just when grip is starting to become an issue with the weight you’re using. That way you’re not having to do additional grip training and you can reap the benefits of being able to go heavier on your lifts.

Additional info: Pros and Cons of Strapping up, Using Straps to Build Muscle – Sean Nalewanyj, How Using Straps Can Save Your Back and Elbows – Jason Ferruggia


The Deadlift – King Of The Strength Exercises

Article from TheDeadlift.com

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The Physical Benefits of Deadlifting

Why Deadlift? To us asking that is akin to asking Why Breathe? The Deadlift is one of the most ancient, fundamental and just flat out alpha lifts out there. In no other lift do you raise hundreds of pounds of weight off the ground with your bare hands. There’s really something magical about the Deadlift. You just don’t feel the same amount of confidence and joy doing Squats or Bench Pressing as you do while Deadlifting. There’s a reason so many people look forward to Deadlift day.

What Muscles Does The Deadlift Work?

The primary of deadlifting are increased strength and muscle mass. Since the deadlift is a compound movement it utilizes nearly every major muscle of your body:

• Spinal Erectors
• Quads
• Glutes
• Hamstrings
• Lower Back
• Middle and Upper Trapezius
• Abdominals and Obliques
• Lats
• Calves

So doing one deadlift is almost like doing In a leg presses, aback extension, lying leg curls, an abdominal crunch, a gripping exercise, a straight-arm pull down and a shrug all at the same time. Yep, its one hell of a compound lift.

Another great reason for deadlifting is testosterone and growth hormone release. Studies have shown that compound lifts like the deadlift use the most muscle groups and thus release the most of these 2 crucial chemical compounds.

Still not fully convinced by the glory of the Deadlift? Listen to Johnnie Jackson, IFBB Pro and one of the strongest bodybuilders in the world.

Other Deadlifting Benefits

• Deadlifting helps to increase stability control. While using machines to train muscles will isolate and target only a specific few muscle groups, the deadlift also involves supplementary and minor muscles called stabilizer muscles that are usually ignored by the mainstream. The lack of training of these stabilizer muscles will lead to imbalances and can lead a person to be more susceptible to injury and unsymmetrical physique.
• Another huge benefit from deadlifting is increased grip strength. Since the deadlift is one of the few exercises where you must manually hold hundreds of pounds of weight, it is one of the best exercises for increasing grip strength and strengthening the forearms. Increased grip strength will then aid to improve other lifts like the bench press.
• Deadlifting is also one the few exercises out there with real world application. Pickup weights off the ground is something we’ve been doing for millennia and is exactly what the deadlift trains the body to do.
• If performed correctly the deadlift also strengthens the spine and can lead to better posture. People with lordosis or excessive curving of the spine can benefit from the deadlift as it will help fix their posture by strengthening their lower back muscles, as well as the core, and by ironing out any lower back imbalances.
• Cardio. The only two exercises to really make someone light headed are Deadlifts and Squats. Deadlifting really taxes your cardiovascular system, as you already know, or will soon find out. (Pro tip: Make sure you have somewhere to sit down after deadlifting).

Some uneducated people and crappy gyms (AKA Planet Fitness) will try and tell you the Deadlift is not a good exercise, and that it’s dangerous, and that you shouldn’t do it. That’s not true at all. Driving a car is dangerous, yet we still do it. Why? Because we learn how to do it first. So read up on Deadlifting Form before you go out there and do a clean set of 5.

Article from TheDeadlift.com

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deadlift-grip-bolton


How To Deadlift

  • Take a stance roughly heels in line with hips – Alternatively think about doing a vertical jump, this varies with course but it is a guide.
  • Toes should be slightly turned out. Not as much as the squat but definitely not parallel. Bar is just in front of your shins whilst standing.
  • Bend down and grip the bar, your arms should hang vertically (so a shoulder width grip). You can use an alternating or hook (thumbs under fingers) grip, as the bar gets heavier, but if you want to improve your grip strength try and use a double overhand grip as long as possible. In this position your shins should now be touching the bar.

            Deadlift Overhand & Alternating Grip

Deadlift - overhandDeadlift - mixed 

 

 

 

 

  

  •  Take a deep breath, squeeze shoulders together and lift chest, pushing bottom back. Your lower back should remain either static or slightly arched throughout the lift, don’t let it round!

Good Vs Bad Back Position

Deadlift - start

Deadlift - rounded

 

 

 

  • Squeeze the pressure into the bar and sit back into your heels till you feel like you’re about to fall backwards, then lift, keeping the bar as close to the body as you can.
  • As soon as the bar passes your knees, drive your hips forward to complete the lift (lockout), squeezing the glutes hard. Do not lockout by leaning back at the top!

Good Vs Bad Lockout Position

Deadlift sway back - close

Deadlift Lockout - close

 

   

  • Return the bar to the floor along the same path, don’t drop it! If you have exhaled at the top, take another breath and hold as you lower. Most deadlift injuries occur on the lowering as people tend to relax and drop the bar down, jerking the lower back, or with poor back position at the start of the lift.
  • At the end of each lift, re-set your position before taking another breath and lifting again. As soon as you feel your lower back starting to round or can’t lockout the set is over.