DEADLIFTS AND SQUATS part 1

PURPOSE

The purpose of this article is to help clarify the technical requirements necessary for safe execution of the deadlift and squat family. There is some confusion regarding the principles of these movements. Difficulty in performing these exercises can be the culmination of several factors to include the skill level of the athlete, effectiveness of their training sessions, and comprehension of movement cues³.

SAFETY

Safety is always paramount in any resistance training program. The use of a spotter(s) is important when training with free weights. The job of the spotter is extremely important therefore they should be a knowledgeable individual who can assist in the proper execution of the exercise. The spotter is charged to ensure the athlete completes each repetition with good form and assist in completion as needed.
DO NOT ATTEMPT TO LIFT MORE THAN YOU ARE CAPABLE WITH EXCELLENT TECHNIQUE. A breakdown in technique is synonymous with bio-mechanical failure. There may have been a critical shift in prime mover recruitment that may lead to joint dysfunction and injury.

POSTURE

The hip hinge

The optimal alignment of the body will enable the athlete to produce the greatest force with minimal impact on the lumbar spine. Poor posture during the deadlift will increase stress on the lower spine L-5 to S1. There is no “magic position” that fits all lifters. However, the strength and conditioning professional should train the lifter to obtain a natural lumbar curve with a slight flattening of the back. Terminate the exercise in the event of posture failure. The lifter should be instructed to stop and reset by bracing, drawing-in, and pulling shoulder blades together (scapular retraction). The lifter should practice getting into proper lifting posture before attempting to lift from the floor. It is acceptable to elevate the load if proper lifting posture is difficult to obtain. The majority of persons will find it easier to obtain the sumo deadlift position (feet wide and hands inside knees) compared to the conventional deadlift⁷. The Sumo deadlift promotes a neutral spine and minimizes segmental movement⁸. Some texts will indicate a slight to hyperextension of the neck as part of starting posture. It is recommended to maintain a natural neck position. Cervical stability is important to prevent altered reciprocal inhibition between cervical flexors and extensors. Inactivity of the deep cervical flexors resulting from the overuse of cervical extensors may contribute to head protrusion and chronic neck pain¹⁰.

THE HIP HINGE    

The deadlift requires the technical ability to perform the hip hinge movement with spinal stabilization⁶. The hips should travel backward as the shoulders move forward maintaining spinal neutrality. The knees should remain virtually vertical. A common error is the bending forward of the thoracic spine instead of initiating the movement at the hip. Attempting to load the musculoskeletal system in this fashion will increase forces in the spine and reinforce faulty movement patterns. Mastery of the technique is crucial for progression toward Olympic lifts^6,11.

 

THE CONVENTIONAL DEADLIFT

One of the BIG 3 exercises to develop total body strength. It is one of the foundational movements for many sports and exercise activities. Deadlift is a broad term used to describe a large family of exercises. The deadlift is a lower body/multi-joint exercise that focuses on the gluteus maximus, spinal erectors, hamstrings, quadriceps, trapezius, rhomboids, deltoids, hip adductors and finger flexors.  According to Piper et al., there are eleven variations of deadlift¹⁴. Each variation has a specific muscular focus. The conventional deadlift (DL), Romanian deadlift (RDL), stiff legged deadlift (SLDL), single leg deadlift, and sumo deadlift (SDL) are our focus for this discussion.

There are some differences between the DL and SDL starting postures. McGuigan et al. (1996) observed 29 Olympic contestants (19 DL and 10 SDL) discovering the SDL competitors maintained a more upright posture and reduced bar travel compared to the DL competitors. It is accepted maintaining a neutral spine reduces movement and shear force in L4/L5. There is a higher degree of spinal erector activity during the DL⁹. Advocating the importance of establishing proper static and dynamic posture.

EXECUTION

       Starting position

·Standing with feet, flat, shoulder width apart and toes forward or slightly pointed outward.

·         Bar on the floor resting against the shins or within 1 in (3 cm).

Common error: Rounded back

·         Lower down and grasp bar. Feet remain shoulder width apart, and hips should be below shoulders but higher than knees.

·         Weight evenly distribute body weight between mid-foot and heel with a preference for the heel.

·         Shoulders should be over the bar with arms falling vertically in line with the tibia.

·         The grip is pronated or alternated and slightly wider than shoulders.

·         Use a closed grip on the bar.

·         Back should be flat maintaining the natural curvature of the spine.

·         Head remains in line with spine. Not flexed or extended.

·         Elbows fully extended.

Ascension Phase

·         Chest up and out

·         Arms remain straight

·         Lift the bar off the floor by extending the hip and knees simultaneously.

·         Keep the angle between the torso and floor consistent until the bar is above the knee.

·         Maintain a neutral spine position keeping the bar as close to shins as possible.

·         Do not allow the hips to raise faster than nor before the shoulders.

·         Begin to extend trunk once the bar is at the top of knees. Move hips forward to come to a fully erect position. Continue to maintain a neutral spine.

Note: The abdominal cavity should be pressurized until the bar is above the knees before exhaling and breathing normally.

Descending Phase

·         Maintain neutral spinal position.

·         Inhale during descent.

·         Allow the hips and knees to flex allowing hips to travel backward. Avoid increasing curvature of the lumbar spine.

Excessive lumbar extension

·         Return bar to the original starting position.

 Common errors

·         Hyperextension of neck

·         Rounding of shoulders and back

·         Flexing of elbows or pulling with trunk

·         Raising hips faster than the bar

·         Pulling bar against the thigh

·         Excessive lumbar spine extension at completion

Next: The Romanian Deadlift

References

1.      Duba, J. (2007, October). A 6-Step Progression Model for Teaching the Hang Power Clean. National Strength and Conditioning Association, 29, 26-35. Retrieved September 19, 2015

2.       Graham, J. F. (2000). Exercise: Deadlift. Strength and Conditioning Journal, 22, 18-20. Retrieved September 19, 2015

3.       Bigelow, C. (2015). Thoughts on motor control. Phoenix.

4.       Bird, S., & Barrington-Higgs, B. (2010). Exploring the Deadlift. National Strength and Conditioning journal, 32, 46-51. Retrieved September 19, 2015

5.       Chandler, T. J., & Brown, L. E. (2013). Conditioning for Strength and Human Performance(Second ed.). Philadelphia, Pennsylvania, United States of America: Wolters Kluwer Lippincott Williams & Wilkins.

6.       Cook, G. (2010). Movement. Functional Movement Systems: Screening, Assessment and Corrective Strategies . Aptos, California, United States of America: On Target Publications.

7.       Cook, G. (2015, May 29). Squat vs. Deadlift: Which should you choose? Functional Movement Systems . Retrieved June 8, 2015

8.       Escamilla, R. F., & Francisco, A. C. (2002, April). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), 682-688. Retrieved September 19, 2015

9.       McGuigan, M. R., & Wilson, B. D. (1996). Biomechanical Anaylsis of the deadlift. Strength and Conditioning Journal, 10(4), 250-255. Retrieved September 20, 2015

10.   NASM. (2014). NASM Essentials of Corrective Exercise Training. Burlinton, Massachutes: Jones & Bartlett.

11.   National Academy of Sports Medicine. (2015). NASM Essentials of Sports Performance Training (First revised ed.). (M. A. Clark, S. C. Lucett, & B. G. Sutton, Eds.) Burlington, Massachusetts, United States of America: Jones and Bartlett Learning.

12.   National Strength and Conditioning Association. (2008). Essentials of Strength Training and Conditioning (Third ed.). (T. R. Baechle, & R. W. Earle, Eds.) Champaign , illinois, United States of America: Human Kinetics.

13.   National Strength and Conditioning Association. (n.d.). Exercise Technique: Deadlift. Retrieved September 19, 2015, from National Strength and Conditioning Association: http://www.nsca.com/Videos/Exercise_Technique/Exercise_Technique__Deadlift/

14.   Piper, T. J. (2001, June). Variations of the Deadlift. National Strength & Conditioning Journal, 66-73. Retrieved September 19, 2015

EXERCISE AND LOW BACK PAIN

What is Low Back Pain?

Low back pain is defined as pain and discomfort, localized below the costal margin and above the inferior gluteal folds. This is a fancy way of saying between the bottom middle of the back to the bottom of your butt cheek.  For the sake of my terrible typing skills, I will refer to low back pain as LBP. It is reasonable to estimate that every American will experience some form of LBP at least once in a lifetime. The reality is much harsher. Upwards of 70% of persons in most industrialized countries will experience LBP that may or may not radiate down the leg. 

LBP can be caused by an injury or biomechanical breakdown. LBP due to infection, tumor, osteoporosis, ankylosing spondylitis, fracture, etc. must be cleared by your physician or therapist before beginning an exercise program.  Non-specific LBP is the most common form. This is because there is no obvious cause for the chronic or acute symptoms. This type of LBP can usually be addressed through the intelligent application of a progressive corrective exercise program.

Chronic LBP is a leading cause of medical facility visits each year costing billions of dollars annually in lost days of work, reduced quality of life, and increased health care expenses.

Non-specific LBP and Exercise

It is suggested that regular exercise is an effective measure to combat chronic LBP. Millions of people sidelined by nonspecific LBP because it hurts to move. I realize pain tolerance is very unique to each of us, but we should resist the urge to sit still. Some people can “fight” through the pain while others fully succumb to it. Either way, the issue can be addressed through intelligent program design. Most cases of nonspecific LBP do not require hospitalization or even physician care. Modification of exercises can help manage the symptoms. If you do decide the pain is too much take the time off but set a realistic and quick return time. This time should be with or without discomfort still present.  The reason is that we need to practice strengthening core musculature through deliberate application of specific exercises.

Non-specific LBP program design

We should always realize that all pain management is specific to the individual. What exercises help person “A” may increase pain in person “B”. For this reason, I believe you should seek out a certified corrective exercise or functional movement professional to assess which exercises will be right for you. Again, if you are under the care of a medical professional then stick to their exercise prescription.

Research supports incorporating multiple forms of exercise. Try different positions and variations to find what works best for you.  Chronic or reoccurring LBP that is not indicative of a greater injury can be used as a guide to assess program effectiveness. Remember, be patient with your program. The dysfunction did not happen overnight, and the correctives may take 3 months or longer to take hold.

The focus of the program should be geared toward muscular endurance rather than strength. Core stability is a systemic harmony of muscle contraction and relaxation to maintain static and dynamic posture. The majority of low back injuries happen during fatigue.

Well, that is all for today. Look for me to write more on low back pain in the future.

Live healthy everyone,

-Reuben

on Facebook 

References

ACSM. (2009). ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities. Champaign, Illinois: Human Kinetics.

American College of Sport Medicine. (2014). ACSM's Guidelines for Exercise Testing and Prescription (Ninth ed.). Baltimore, Maryland, United States of America: Wolter Kluwer Lippincott Williams & Wilkins.

McGill, S. M. (2003, March). Enhancing low back health through stabilization exercises. Retrieved September 1, 2015, from American Council on Exercise: http://www.acefitness.org/pdfs/lowbackstabilization.pdf

Powers, S. K., & Howley, E. T. (2012). Exercise Physiology: Theory and Application to Fitness and Performance (Ninth ed.). New York, New York, United States of America: McGraw Hill.

Web MD. (2010). Living with Low Back Pain. (B. Nazario, Ed.) Retrieved September 1, 2015, from Web MD: http://www.webmd.com/back-pain/living-with-low-back-pain-11/causes?page=3

Breaking Bad?

Hello everyone,

I have begun to train for my very first obstacle course race (OCR). This is my endeavor to get out of my comfort zone (like I tell my athletes and clients). The comfort zone is where dreams die, long, slow, uneventful deaths. The comfort zone has a way of deceiving us into believing we are making great progress. I do not intend to let my personal fitness become a routine trip to the gym. Neither should you. Getting out can be anything, especially if it is fun and challenges you.

I am well educated in fitness and exercise science, but sometimes the hardest person to program for is yourself. So, knowing this I decided to search the internet for information about running your first OCR. I came across this article from Men’s Fitness. The article gave some pretty excellent references to workouts and training strategies. The plans are very methodical and well thought out. I decided to share this with you all because some of you may be considering running your first race, be it a Dirty Girl, Spartan Sprint, or a color run. You can compete and you can place well, even if you have never run before. I am NOT a runner, I am a sprinter (as in 100 and 200 yd. dash) and recreational bodybuilder. This is why it is not part of my comfort zone. Needless to say, I am not programmed to do an OCR and I’m inviting you to join me on my journey.

One thing I like about the article is the programs are geared to fit everyone. I enjoy the benefits of interval training, and that is just what you need to get ready for an OCR. My favorite they mention is the Crossfit workout called “Helen” and the 5 reps max for 5 set combo.

Anyway, take a look and see what may appeal to you. I will begin to post my progress as I get closer to race time. I may not win the race but I have taken a step out of my comfort zone, and it feels great.

Here is the link to the article www.mensfitness.com

Come on and do a mud run with me! You can do it.

Be safe everyone,

-Reuben

Below is a video of me doing a 193 kg (425 lb) sumo deadlift. 

Physical Change takes time and effort

I tire of all the infomercial type ads on Facebook and abroad. I just saw another advertisement for a plant extract that can increase muscle growth 700%. I doubt the validity of its claim. Let’s just accept the facts America. You DO NOT need steroids. You DO NOT need a miracle drug, or to starve yourself to death. What you need is dedication to achieving the proper inform

ation for your goal. We have reached a place in America that many of us want EVERYTHING without the effort required to achieve it. The images of people I post (with the exception of some old school bodybuilders) achieved their bodies through hard work and perseverance. In fact, there is an entire breed of steroid free bodybuilders who successfully push their bodies to its genetic maximum. They are amazing, dedicated and 100% natural. I hope to energize this page with knowledge and insights to inform you in proper exercise management. For example, did you know that hypertrophy (muscle growth) does not come from pushing heavy weight all day long? Hypertrophy comes from the calculated use of sets, weight, repetitions, rest intervals and speed of movement. I overhear people in the gym talking about “what they know”. The longer I listened, the more aggravated I became. These are the same people doing the same routine day after day and expecting a different result each time. They refuse to look into what is preventing progress. This is usually when talk of “exotic vitamin” usage comes in to play. The reality of the matter is much simpler. Effective and long term physical change take time and the correct application of acute variables. Anyone (that is not suffering from a medical or physical anomaly) who leaves a sedentary lifestyle to begin an active lifestyle will quickly show improved neuromuscular adaptation (improved coordination, weight loss, strength gains, etc.). IT IS THE TIME AFTER THE “HONEYMOON” WHICH MAKES OR BREAKS THE DESIRED GOAL. After the initial “shock” the body learns and remembers. Your progress then screeches to a crawl. The solution to this goes beyond simple “muscle confusion” (yeah, I know that is what a few of you were thinking thanks to mass produced programs like “Insanity” and “P90X”). Let me put it to you this way; would you use the same “muscle confusion” techniques as a marathon runner if your goal is to improve striking power and speed in MMA? If so, why or why not? What would you change, or what would you do the same, and why? If you are able to answer that question with facts, then you may not benefit from my insights. However, if you cannot answer those questions then follow my posts here and “Personal Training with Reuben” on Facebook.

Weight Loss and The Set Point Theory

© Keith Robinson | Dreamstime Stock Photos

I am sure you can think of several people you know who have lost a substantial amount of weight (via a breakthrough diet plan, etc.) only to gain it back over the subsequent months or years. One reason for this is the “Set Point Theory”. This theory hypothesizes that each of us has a pre-programed weight, possibly because of lifestyle choices or genetics. A higher set point means that the individual will carry a greater amount of weight. The body will resist programming contrary to the set point. This is even greater when trying to lower the set point. So, when you lose weight (especially large amounts over a short amount of time) the body will return to its familiar level of homeostasis, or its normal setting. I listened to a seminar that explained it like this; the set point is like the thermostat in your home. You set the house temperature to 98.6⁰ (yeah, some like it hot). You get too warm and decide to cool off by opening the windows (fad dieting). This effectively cools the environment, but your thermostat is still set to 98.6⁰_. As soon as you close those windows you’re going to go right back to 98.6⁰ in a short time. The proper method would be to change the thermostat to a lower temp (proper dieting). Now you can continue with normal activities and not worry about maintaining proper temperature.

So remember, to effectively change your weight over the long term, shoot to lose .5 to 2 lbs weekly. Exercise regularly and eat proper portion sizes at least four times a day (three balanced meals plus a healthy snack or two between meals).

Live healthy, everyone!

Reuben

No Excuses

What does that mean?  It means many of us use lack of time, money, or just not getting around to it as excuses for not exercising. When you're hungry, you make time to eat. When you're sleepy, you make time to sleep. So why is exercise such a burden? I’ll bet if you can find 15 minutes to grab a bite to eat during the workday, you can find 15 minutes in the morning to do at least a light warm-up and then another 15 minutes before bedtime. Do that five days a week and BAM! You’ve just worked out the recommended minimum of 2-1/2 hours a week.

What's that you say? Exercise doesn't pay your bills? Well, it’s a fact that one of the greatest preventative steps you can take to better health is exercise. Regular exercise retards aging and enables many to live longer at a higher quality of independence, reducing the need for nursing care and ambulation devices later in life. In the long run, being healthy saves you money.

Exercise doesn’t have to “hurt” to work. The old adage “No pain, no gain” is terribly inaccurate.

Light-to-moderate exercise four to five times a week is plenty to help maintain a healthy lifestyle.  You don’t need to lift tons of free weights or run on the treadmill an hour or two a day; you just need to become active in different ways.

“I am losing weight just fine on my lettuce and rice cake diet.” Yes, if you eat fewer calories than you’re burning you will lose weight, but you may lose muscle mass also. Exercise, in addition to a proper diet, helps the body to increase lean body mass (muscle) and reduce fat mass while retaining strength and dropping weight at a safe, maintainable rate. If you have any questions about your caloric intake, check out my blog post “Weight loss simplified”.

So, I am going to end this before my soap box arrives. What I am really trying to say is that if you want something bad enough, you’ll do whatever you must to get it.

Stay healthy, everyone.

-Reuben

In Fitness...Always Do Your Research

Woman performing the Snatch

While doing research, I came across an article by Joe Donatelli from September 30, 2012 titled, “The Worst Fitness Advice of All Time”.  The article made me chuckle a few times and, for the most part, the author was correct. I did not agree with his photo caption about “forcing out those extra reps at the end of a set could be bad or even dangerous.”  In my opinion, depending on what your fitness goal is, forcing one more rep (every now and then) isn’t bad.  If your goal is muscle endurance per se (again, you must know your desired goal and the proper way to achieve it), getting one or two reps at the end of the set will contribute to increased muscle endurance.

For example, let’s look at why someone like Kendrick Farris who successfully lifted 157 kg (345 lbs)[i] in the Snatch didn’t do nearly as well as Rich Froning[ii] (the current Crossfit champion) when executing the Crossfit routine “Isabel”[iii].  Focusing on the way they both trained to perform the same movements, Farris trained his body to lift heavy, while Froning trained to lift repeatedly.  The theory of specific adaptations to imposed demands (SAID) states the body will have a specific response to specific stresses.  In other words, the body adapts to meet specific challenges.  This would also be the case if Froning attempted to Snatch 157 kg.  I’m sure the words “Epic Fail” wouldn’t begin to describe the result.

So though I’m not completely against this article, I advise you to do your homework.  Successful Personal Trainers are not just “fitness junkies” who obtained awesome results by chance.  They are educated and nationally certified; many hold degrees in exercise science, kinesiology, and biomechanics.  Do not discount their knowledge; in fact, the author also interviewed a CPT for this article.

Here is the link to the article I mentioned http://www.livestrong.com/article/557977-the-worst-fitness-advice-of-all-time/.  The links to Froning’s and Farris’ clips on YouTube are below.  Please review them and make your own hypothesis.

Everyone have a great day.

-Reuben

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[i]https://www.youtube.com/watch?v=WXEq3OeD68o Kendrick Farris 205kg Snatch

[ii]https://www.youtube.com/watch?v=i9Qw3e9UPOU Rich Froning performs Isabel

[iii]https://www.youtube.com/watch?v=K_la_ItZnoY Kendrick Farris performs Isabel