For a lot of people, simply hearing the word DEADLIFT sends chills up their spine. It's often looked at as a power-lifter's exercise and one that "normal" people don't do. Well....I'd like to challenge that thinking for a moment. Deadlifting is a terrific lower body exercise that targets your hamstrings and glutes...two areas almost everyone would like to improve on. What I'd like to do right now is look at a variation of a standard deadlift called the Single Leg Deadlift which can be done using just your body weight or with a kettlebell or dumbbells.
By doing the exercise one leg at a time, you're not only going to feel the burn in your hamstrings and glutes, but you're also going to work on your balance/stability as well as your core. Putting your body in an unbalanced state forces your core to work throughout the duration of the exercise to maintain your stability and posture.
So, let's get on to the actual mechanics of the exercise. First of all, the fundamentals of a deadlift remain the same....the leg you are working should have just a slight bend in the knee and your back should be at extension, meaning there is a noticeable/natural arch in your lower back, and your shoulder blades are pulled back. Maintaining this position is crucial so as to keep the stress of the lift off your back and on your legs where it belongs. To perform the exercise slowly bend at the waist and reach both hands toward the toe of the leg remaining on the ground. Push your hips back and allow the "off" leg to swing back in a slow/controlled motion. You should feel a noticeable stretch in your hamstrings as you go down. Be sure to keep that back at extension! Now, drive your heel into the ground and push your hips forward to bring yourself back to an upright position.
Perform several repetitions without any additional weight to be sure you have the mechanics down. Once you feel comfortable with the movement you can begin adding weight. Using two dumbbells, one in each hand, will help you keep your body more balanced. The more advanced variation of the lift is to use a kettlebell in just one hand (the one opposite the leg being worked). This will put your body in an unbalanced situation forcing your core to activate like we discussed earlier. Like any lift, add weight as you get stronger and feel more comfortable with the maneuver but ALWAYS maintain proper form! Rounding your back is the most common error when deadlifting and can lead to a very sore lower back the next day.
Give it a try and be ready to feel the burn in your hamstrings and glutes the next day! Good luck!
Thursday, July 28, 2011
Thursday, July 21, 2011
The Benefits of Working with a Personal Trainer
Most people out there have probably asked themselves this question at some point in their life: "What do I need to do to get in better shape?" Or, maybe you have simply vowed to yourself that you ARE going to get in better shape. Sound familiar? Now, I want you to think about the days, and maybe weeks/months that followed....what steps did you take to get yourself in better shape? For a lot of people it's not the desire that's lacking...it's the knowledge of how to go about reaching your fitness goals that's the hindrance. And that's why working with a trainer can be so beneficial.
Trainers design workouts specific to your needs and goals while also holding you accountable to those goals. When working out on your own, have you ever made an excuse why you CAN'T get to the gym? We all have....but when you have someone at the gym waiting on you it's a little harder to blow off.
But it's not just about the accountability factor. There are literally millions of exercises out there utilizing all different kinds of equipment to go along with just as many training methods and programs. All of these options can simply be overwhelming. However, working with someone who understands the intricacies of these options will take a great deal of stress out of the exercise process and help you find the proper training program to fit your fitness level and goals.
Finally, one of the most common reasons people use as to why they AREN'T working with a trainer is the cost. And, yes, it is an expense that not everyone can justify. However, if you think about the long term effects that a sedentary lifestyle can have, the cost of working with a trainer a few times a week pales in comparison to the medical bills that could pile up later in life. Even further, studies have shown that people who work out regularly have more energy and are more efficient throughout the day making them more productive at work and home.
Just like any other important job that needs to be done - working with a professional ensures a greater chance of long-term success. Best of luck with your future training endeavors!
Trainers design workouts specific to your needs and goals while also holding you accountable to those goals. When working out on your own, have you ever made an excuse why you CAN'T get to the gym? We all have....but when you have someone at the gym waiting on you it's a little harder to blow off.
But it's not just about the accountability factor. There are literally millions of exercises out there utilizing all different kinds of equipment to go along with just as many training methods and programs. All of these options can simply be overwhelming. However, working with someone who understands the intricacies of these options will take a great deal of stress out of the exercise process and help you find the proper training program to fit your fitness level and goals.
Finally, one of the most common reasons people use as to why they AREN'T working with a trainer is the cost. And, yes, it is an expense that not everyone can justify. However, if you think about the long term effects that a sedentary lifestyle can have, the cost of working with a trainer a few times a week pales in comparison to the medical bills that could pile up later in life. Even further, studies have shown that people who work out regularly have more energy and are more efficient throughout the day making them more productive at work and home.
Just like any other important job that needs to be done - working with a professional ensures a greater chance of long-term success. Best of luck with your future training endeavors!
Tuesday, July 19, 2011
The Importance of Being Goal Oriented
When starting any type of workout program your very first step should be to sit down and think about what you hope to accomplish. Are you looking to lose weight, bulk up, tone those muscles, increase your endurance? Maybe you have multiple goals...that's fine. But be sure that you understand what you're working towards. Then, begin to narrow it down. If you're hoping to lose weight....how much? Be as specific as you can. Goals must be measurable. If you simply said "I want to lose weight" then technically you have reached your goal after you drop that first pound.
Secondly, make sure your goals are attainable. Losing 50 pounds in a couple weeks may seem like a great goal....but it's simply not attainable and will therefore simply leave you feeling discouraged when you don't reach it.
Finally, look at your goals from both long-term and short-term perspectives. When you go to the gym on Monday morning make a list of goals that you want to accomplish that week...even that day! And make sure that each short-term goal is helping you work toward your long-term goals. This type of approach will go a long way in helping you reach the level of fitness that you are working so hard to acheive by keeping you focused and driven. Best of luck!
Secondly, make sure your goals are attainable. Losing 50 pounds in a couple weeks may seem like a great goal....but it's simply not attainable and will therefore simply leave you feeling discouraged when you don't reach it.
Finally, look at your goals from both long-term and short-term perspectives. When you go to the gym on Monday morning make a list of goals that you want to accomplish that week...even that day! And make sure that each short-term goal is helping you work toward your long-term goals. This type of approach will go a long way in helping you reach the level of fitness that you are working so hard to acheive by keeping you focused and driven. Best of luck!
Monday, July 18, 2011
Increasing Your Vertical Leap
All athletes, whether involved in organized sports or simply weekend warriors, want and need the explosiveness that allows one to jump high. That explosiveness has to be trained through a variety of exercises and will take time to develop. Below are a few thoughts on how you can jump higher...and a video of me doing a 52" box jump!
Strength:
Jumping takes strength from your lower body and core which means you must hit the weights. Squats and Deadlifts are two exercises I would highly recommend that really strengthen the large muscle groups in your lower body and build the power needed to propel yourself into the air.
*Please make sure to consult a professional when learning these lifts. Form is crucial to avoid injury!
Explosiveness:
The other side of jumping is the "fast twitch" or explosive side that comes from plyometric-style training. Personally, I find jumping rope to be one of the most helpful exercieses as it trains your calf muscles as well builds the ability to get off the floor quickly. Do single leg jumps and double jumps to increase the difficulty level. Other good plyometric exercises include broad jumps and lateral jumps.
Finally, it just takes practice. Jumping requires good form and muscle memory so the best way to improve your vertical is to JUMP...and jump often!
Use the exercises above consistently and you will see a marked improvement in your jumping ability.
And So Begins the Blogging Experience...
As a trainer, I get asked a lot of questions about general fitness, nutrition, exercise programs, etc. So, I finally just decided to create a forum in which I can share my thoughts on these topics and others. I work as a Personal Trainer at Fitness by Design in Indianapolis and absolutely love it! The experience of helping other people reach their fitness goals and live an overall healthier lifestyle is an extremely rewarding one.
I plan to write about one post per week initially. I hope everyone enjoys it and please feel free to send me any questions you might have. Best of luck with your fitness endeavors and remember....there is no substitute for hard work!
I plan to write about one post per week initially. I hope everyone enjoys it and please feel free to send me any questions you might have. Best of luck with your fitness endeavors and remember....there is no substitute for hard work!
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