photo credit: PjotrP
Mention “deadlift” in a gym these days and you may get remarks from others from ‘what the heck are you talking about?’ to ‘If you know what’s good for you – stay away from deadlifts!’ The mere mention of the deadlift would often conjure up back injuries and horror stories. But the dealift is not just for power lifters lifting huge amounts of weight – with the bar dipping at each end! The deadlift should start with a sensible amount of weight attached.
As as a power lifter I can tell you that when I started deadlifting there was no bend in my bar. The fact is deadlift begins like all weighted exercises… a little weight at a time. Overtime when your body adapts to the physiological changes and your strength builds up then you can increase the weight accordingly.
What can help?
Having a good coach with an eye for details and subtleties makes a big difference to your lifting capability and sustainability. A good coach will have you train good technique first, and get you practising with only a bar. A good coach will point out correct posture prior to the lift, then the correct posture during the lift and finally the correct posture at the top of the movement. It is correct technique during these three steps done hundreds of times over that will be of value to you when it comes time to add weight to the bar.
Aside from the Olympic lifts the deadlift will stimulate more musculature than any other machine or barbell exercise. The following body parts are incorporated when you perform a deadlift: forearm/grip, shoulders, upper back, abdominals, mid and lower back, butts, thighs, lower legs and even the feet must do their part to ground the lifter.
Still not convinced? Why not get a hold of some very old footage or books from the 50’s and 60’s when most of the bodybuilders trained solemnly with barbells. Their mainstay for strength and conditioning were bench press, squats, the mighty deadlift and power -cleans. Names like Bill Pearl and Reg Park were synonymous during those times and even though they wouldn’t quite be as admired today as they were back then, there was nonetheless an aura about their physique that emanated strength and power.
So how do you make the mighty deadlift part of your toolbox of exercises?
Why not find a competitive power lifting club, competitor or coach and see the benefits and proper form first hand.
photo credit: Jami Dwyer
That time of the year has come yet again and most of us gym junkies are dreading the month of December – when their gym will close during the Christmas period. Festivities call for your attendance, drinks are weekly occurrences and eating is always part of the routine. Ah, Christmas! Unfortunately for many gym junkies out there the awful truth is – your personal trainer and instructors need some time out to relax, rest and recharge just like all of us mortals.
So what do you do then? In this time of crisis – when you don’t have someone keeping you accountable? Someone to turn up to, someone yelling at you and pushing you to do one more rep, set or drill? Here is a couple of ideas that you can start with that will keep you motivated until the festive season is over:
1. Get yourself a diary!
And I mean one big enough that you can jot down everything on a day-to-day basis. Begin to write goals for yourself and be very specific about what you want to achieve and by when. Your goals could be to maintain an active lifestyle four times a week and describe what each of these activities will be, what time you will do it, and think about how it will look. Visualise it first so you know what you are stepping off to do.
2. Enrol a friend
Or a partner or your neighbour so that you can be accountable to your goals plus having someone there can make the training enjoyable.
An important part of your goal setting is to make sure that you review what you do on a day-to-day basis and write down any downers and uppers that you have experienced that day. This continual self analysis will help to keep you motivated and on top of your goals.
Still unsure whether this is the way you want to spend your Christmas while waiting to get back to the gym? Ok. Let’s look at another approach which is outside the square:
3. Why not try something totally different from the norm?
For example try outdoor rock climbing or orienteering with an organisation that specialises in this activity. Open water canoeing or kayaking. Learn to dance the Samba, Salsa, Argentinean Tango or any other style that you fancy.
Sometimes it is good to look outside the square of your comfort zone. You may be surprised at what you find! A change in environment or training regime often makes your current training better. Also – your personal trainer or instructor is probably off doing something out of the norm for themselves as part of their relaxation, recharging and building their repertoire of activities!
photo credit: WilsonB
There are many things to consider when choosing a gym. First of all is the gym located nearby? Is it convenient to get to? Do you have to travel through suburbs before your next work out? There are people out there who will make the journey for many reasons. Their gym may have specific training available. It may be the environment and the atmosphere of their gym. The instructors, friendly, experienced and maybe the gym shows genuine care for the well-being of their members. If this is the type of gym that you are attracted to then by all means whatever the journey you will do it, and be rewarded by your efforts.
Price is another aspect to consider when choosing a gym. Is there set up fees as well as membership fees? Do they provide different types of memberships to suit your training needs and lifestyle? Can you buy a 10 pass visits, a casual visit, monthly membership or annual membership? Do they come on an easy payment plan? How much paper work do you need to go through before they even sign you up? Some gyms offer a trial period, some don’t. Again it doesn’t mean that one is better than the other, remember that free is not always best! You just have to do your research. What will keep you returning to training?
How friendly is the staff when you arrival? Do you float around before someone notices you? Do they make you feel welcome? Does staff answer your questions rather than make you a selling pitch? How well do they know their gym? Do you get to look around and are you showed the various training rooms and facilities available to you? Do you get a sense of belonging from other patrons? Don’t be afraid and ask them what they think of the gym.
What does the gym itself look like? Is it clean and is the equipment well kept? I’ve trained in a 300 sq metre tin shed that had no shiny weights and no machines. However, the gym was immaculately clean and always kept tidy. That made the difference training there and I always knew it was clean.
If there is a class running stick around and observe the instructor and the people participating in the class. Does the instructor give their attention to the participants and what they are teaching? Is it personalised? Will the instructor help you? How well presented is the instructor? Do they wear uniform? Do they motivate the participants to work hard? How does the instructor look physically? Do they look like they are living what they teach?
Does the gym offer classes? Does the class timetable work in with your schedule? Are there enough classes available that if you miss one you can make it up on another day? Or do you have to wait another week? Does your membership allow you to do the classes and use the machines? Questions should ask before you sign in.
Last but by no means least what about your first impression. This if often the phone call. How well were you greeted on the phone and did they make any effort to ask for your name? How well did the staff answer your questions? Did they paint a clear picture in your head about the gym and its facilities? Remember, some gyms are people oriented and others number oriented. Before you sign in, be clear about what you want out of your gym and what will keep you returning to training?
photo credit: bradleygee
Boxing is now one of the most popular fitness regimes out there – and if you are looking to lose weight, and build a stronger, leaner, toned body then boxing might be the sport for you.
Boxing classes are a seriously hard work out requiring a surprising amount of exertion, coordination and concentration. You should learn the proper execution of the different punches: jab, cross, hook and uppercuts, and punch combinations for a more intensive workout that can help you grow stronger, and that require a little brain power.
Many people think that boxing is all about the arms but it is actually an excellent cardio work-out for the whole body. It’s also good for toning your bottom and quadricep muscles, which is great for those who want to lose weight around their bottom and thighs as part of an overall reduction program.
The mental benefits of boxing are just as great as the physical benefits, and for some people this is the motivator. You will develop a sense of inner strength, confidence and emotional balance as you work off any stress inside of you. It is a great release to punch and kick stuff!
Don’t worry if your fitness is not quite up to par – thats what your coming for – to build it up! Work at your own pace and try to push yourself a little more each time. Before long you will find that your speed, agility, endurance and strength will improve.
Classes usually concentrate on padwork, bagwork and conditioning. A typical boxing class will involve skipping, abdominal exercises, hand weight exercises, punching bags and working with a partner using focus mitts and gloves. Make sure that you check with your gym on what is provided. Some places provide gloves and others expect you to bring your own. Boxing is a sweaty sport and gloves don’t always smell that great! Also, bring a small towel and a bottle of water – you’ll need it! Wear what you feel comfortable in – and remember that you’re going to get hot!
Positive results await you with boxing training. You will enjoy a fit body and will keep yourself in good shape – mentally and physically.
