Is the Deadlift Safe for Kids?
Should kids perform deadlifts or is this dangerous?
The better question is: Is there anything intrinsic about the motion of deadlifting that would make it harmful to a child’s body?
The answer to that question is NO. There is nothing inherent about the deadlift exercise that makes it unsafe for kids.
However, what’s unsafe is if kids perform deadlifts without supervision and proper instruction.
This rule applies to any physical activity that they participate in, including bowling, golf and archery, all of which offer potential for serious injury.
Kids have a way of getting into trouble when not supervised. But this doesn’t automatically bar them from doing a multi-joint strength-training exercise.
Kids can get injured doing household tasks such as hauling around heavy garbage bags; they can strain the lower back or injure a shoulder.
A child can throw his back out lifting the family dog or giving piggy back rides to friends. These activities are often done without supervision.
But when it comes to the deadlift, parents perceive this as dangerous for kids because the adults’ imagination of this exercise is that of some 270 pound beast hoisting 800 pounds off the floor, bending the metal bar in the process.
What parents don’t realize is that their children have been performing deadlifts since they learned to walk.
When a young child bends over to pick something up from the floor, then straightens … this motion closely mimics that of the deadlift.
Future powerlifter? Shutterstock/Haurashko Kseniya
The joint actions aren’t textbook perfect, of course, but the general motion is clearly that of deadlifting.
Ever tell your child to take the rubbish out? Depending on the shape of the trash container, he may end up doing a deadlift to get it off the floor and then set it down at the curb.
What about picking up a loaded laundry basket? This is a deadlift.
Executing this joint motion with a light barbell will encourage more proper form than when haphazardly hoisting up a heavy laundry basket, a playmate, the family dog, a crate of books, heavy luggage, a computer, a box of magazines, a vacuum cleaner, etc.
This isn’t to say that kids will automatically use picture-perfect form when performing a deadlift in the gym.
It’s just that handling a narrow metal bar eliminates some of the imbalances that are present when scooping up a dog, carrying other kids or babies around, lifting up that crate of books, etc.
Kids still need intense, thorough instruction in proper form when it comes to the deadlift. So do adults! The rule of textbook form applies to people of all ages.
Will deadlifting damage children’s growth plates or developing tendons and growing muscles?
No. This exercise is non-impact and does not involve twisting, torque, erratic motions or unnatural ranges of motion.
In a deadlift, the legs remain virtually immobile, eliminating potential for sprained knees or ankles, shin splints, broken bones and stress fractures.
Freepik.com
The arms remain fixed and straight, eliminating potential for wrist, elbow and shoulder injuries. And don’t even think of head injuries or collision-related injuries.
It’s actually safer for kids to perform deadlifts (with adult supervision and proper form) than it is for them to engage in competitive running, soccer, youth football, basketball, Little League pitching (can damage growing shoulder joints), gymnastics, skiing, wrestling, and the most injury-causing (percentage-wise) activities of all:
1) Activities involving wheels (bicycling, skating, scooters, skateboards, wagons)
2) Playground equipment. Every year in the U.S. about 200,000 children are treated in emergency rooms for playground-related injuries!
Freepik.com, pressfoto
Don’t think that these activities are most dangerous because so many children do them. I reiterate: Percentage-wise, these activities are the most dangerous for kids.
And if you had to choose between cheerleading and deadlifting for your adolescent or teen daughter, go for the deadlifting, as cheerleading is currently the most dangerous sport for this demographic.
Performing deadlifts will not stunt growth. Smoking will. Lifting weights will discourage youth from smoking.
Maximum height is determined by genetics, and a person can fall short of this from bad health habits.
Lifting weights encourages more production of human growth hormone. This won’t make your child, who deadlifts, become a giant.
It will simply mean that he or she won’t be shorted on his genetically determined growth potential.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Freepik.com
Sources regarding the most dangerous sports and physical activities for kids:
sciencedaily.com/releases/2011/01/110127110709.htm
sciencedaily.com/releases/2008/05/080522072325.htm
sciencedaily.com/releases/2008/08/080811200423.htm
sciencedaily.com/releases/2008/04/080404114431.htm
sciencedaily.com/releases/2007/10/071004084045.htm
sciencedaily.com/releases/2011/04/110404161714.htm
newswire.ca/en/releases/archive/May2010/31/c7999.html
tonganoxiemirror.com/news/2011/apr/27/5-questions-playground-safety/
Best Discipline for Kids: Spankings, Timeouts or Pushups?
What is the best discipline for kids: spankings vs. timeouts or … pushups?
Pushups might not be a bad idea, considering that one day, I witnessed a 10-year-old boy discipline HIMSELF with pushups.
His infraction?
He interrupted two adults (I was one) in conversation, then promptly dropped to the floor and knocked off pushups.
Of course, this boy had no problem doing the pushups; he had a black belt in karate.
But he did enough to get fatigued. Karate training itself is a marvelous way to instill discipline and self-control in kids.
Shutterstock/Ravil Sayfullin
“I’m punishing myself,” said Brad after apologizing, down on the floor and doing pushups.
In some karate schools, the instructor makes kids do pushups for speaking when they’re not supposed to.
Pushups are generously dolled out in the military as part of mental discipline, not just physical conditioning.
I don’t think it’s a bad idea to make kids do pushups for discipline, and unlike spankings, this classic exercise drill won’t foster aggressive behavior or teach “might makes right.”
But if the parent screams “THAT’S IT! TWENTY PUSHUPS, NOW!” this might make the child feel very negative towards exercise, and when he or she grows up, may completely avoid exercise.
However, if parents use a controlled and take-charge voice to order the pushups (such as how a high-quality martial arts instructor does), then children won’t hate exercise when they’re older; and doing this exercise in gym class or in a fitness class at the health club won’t bring back traumatic memories.
But are pushups more effective for discipline than timeouts or spankings?
If spankings and timeouts aren’t working for discipline, then try pushups. In fact, you may want to reserve the classic spanking as a last resort.
Pushups won’t make kids cry like spankings will, and nobody will likely report you for child abuse if they see you ordering (with a controlled voice) your child to “give me 10.”
While pushups will bring on discipline in kids, they’ll also improve fitness and even boost self-confidence and self-esteem.
Spankings and timeouts won’t do that, but this doesn’t mean you should abandon the timeouts.
Timeouts have not been shown to induce aggression or other maladaptive behaviors.
So what should a parent do to discipline the child who’s become so good at pushups, that the exercise is no longer a challenge?
Shutterstock/Duct
This movement can always be modified to increase difficulty.
- On the knuckles
- On the fingertips
- With one foot in the air
- Bringing a knee towards the chest after each push upwards (great core workout!)
You can start your kids off by having them first work off of their knees until they get stronger.
I’ve had years of experience in the martial arts, and believe me when I say that pushups are a very effective strategy for making children behave without making them feel hostility towards the person in charge.
When kids do this type of exercise, this chest/shoulder/triceps movement really does instill self-discipline.
And even though your child will not realize it at first, pushups will build fitness, strength and self-confidence.
And don’t fret about what strangers will think if they see you disciplining your child by ordering a set of 10 or 20.
I’d be willing to bet that a stranger will come up to you and say, “Hey, that’s a brilliant idea! I’m gonna try that on MY kids next time they act up!”
You can take this concept and broaden it to other forms of exercise, such as mountain climbers, jumping jacks, squat jumps and bear-walking for teaching mental discipline.
Ordering an exercise routine is NOT abuse unless the context is adverse, such as prolonged exertion in the heat without water, or if accompanied by insults and belittling.
Spankings vs. timeouts vs. pushups: You decide.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/Cookie Studio
Should Men Use Hip Adductor & Abductor “Girl” Machines?
Do men and the hip adductor & abductor machines belong in the same sentence?
Who says that men shouldn’t use the hip adductor and abductor machines?
Why are the hip adductor and abductor equipment often referred to as “chick” machines?
Well, that’s because almost every user of this equipment is a woman.
Men prefer deadlifts and squats.
Shutterstock/tankist276
And just because women often camp out at this equipment, doesn’t mean that it’s a show of manli-less for men to use this type of apparatus.
After all, don’t men, too, have adductor and abductor muscles?
The hip abductor and adductor machines are extremely popular with women because collectively, women believe that using this equipment will shave fat off their outer and inner thighs.
This misconception arises in part from the diagrams on some of the equipment models.
The diagrams say “Muscles Worked,” and then show, usually in red color, the portions of the upper legs that the adductor and abductor exercise target.
This leads women to conclude that hip adductor and abductor movements against resistance will trim their inner and outer thighs.
Another reason they fall for this myth is that when you use these machines for a good set, you will indeed “feel it” in your inner thighs (hip adduction) and outer thighs (hip abduction).
So Here’s the Good News …
The hip adduction and abduction machines will not make big thighs slimmer or burn fat off the thighs.
So why, then, would men, who almost never have a fat problem in their thighs, want to use this equipment?
Shutterstock/wavebreakmedia
From time to time, I see men using the hip adductor or abductor machines.
These men certainly don’t have fat thighs or jiggly thighs.
However, why not hit all the muscle groups in the upper legs? Why just hit the quads and hamstrings?
There are six muscles responsible for hip adduction.
This means six muscles that don’t get worked much when doing squats, leg presses, hamstring curls and leg extensions.
If during squats and leg presses, your feet are pointed outward and especially with a wide stance, there will be more hip adductor recruitment.
Same with a Sumo deadlift. But it’s essentially non-existent with hamstring curls and leg extensions.
I’ve seen male bodybuilders using the hip adduction machine — obviously to build mass in their inner thighs.
But not every man wants to bulk up his upper legs.
Another reason for men to use the hip adductor and abductor equipment is simply to strengthen the inner and outer thigh muscles.
These machines isolate the inner and outer thigh muscles.
Another consideration is that hip abduction isolates the gluteus minimus and medius: two butt muscles.
If a man wants to build mass in his buttocks, it would be smart to include hip abduction in his routine — as the last exercise, after the bigger movements that target the butt’s biggest muscle: the gluteus maximus.
Men who ski will find that hip abduction work will enhance their skiing.
And men who inline skate will find that hip abduction will enhance inline skating.
This also serves to keep the outer thigh muscles (which are actually the gluteus minimus and medius here, which are located in the buttocks area rather than the “outer thighs”) conditioned for inline skating in the event a man must cease skating for awhile (such as for bad weather).
Inline skating heavily recruits these smaller butt muscles, and working them on a gym machine will keep you ever-ready to inline skate.
So go ahead, men, get on the hip adduction or abduction machines and don’t worry that other men might think you’re not macho; you just might meet some hot women at these machines.
Slimmer women populate this equipment quite a bit because, though the exercises don’t melt off fat, they DO firm and tone the muscles, which creates tighter legs and buttocks.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer for Bally Total Fitness.
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Top image: Shutterstock/Microgen
Overcome Your Fear of Jogging Outside if You’re Overweight
There are solutions for self-conscious overweight joggers.
Solution #1
I’m not going to say just ignore the name calling. To jog through a litany of insults is very stressful.
However, if the overweight jogger is with a smaller jogger, this will buffer the insults; might even prevent 90 percent of them.
If the overweight jogger is with two or three joggers, it is very unlikely even one insult will get yelled from a car or spoken from a child on his front lawn.
Secondly, how do big joggers know for sure they’ll get ridiculed? Have you tried jogging in public?
If not, give it a try and see what happens. Obviously, a 210-pound woman who jogs past a construction site during the lunch hour is bound to get heckled.
Joggers should choose jogging routes with discretion. If overweight joggers choose a route within the vicinity of a junior high or high school, during lunch hour or at the time school is let out — again, this paves opportunity for jeering.
Many residential streets are safe havens for big joggers.
The only people big joggers will see during school hours are mothers pushing babies in strollers, retired people walking their dogs, service technicians approaching customers’ homes, and maybe a person watering their lawn.
Do you really think these people will poke fun at an overweight jogger? Sometimes, fear of heckling is just an excuse. I don’t blame the big jogger for avoiding anywhere near the local high school.
But there are so many nice, quiet, peaceful residential streets!
The big jogger may even try jogging on the grounds of a retirement community. It’s extremely unlikely that a couple of 80-year-olds are going to holler insults at a large runner.
Solution #2
Why do some heavy people avoid jogging around the gym track due to self-consciousness, but feel okay doing other exercises on the gym’s main floor?
Maybe it’s the motion of jogging? The bouncing? One of the gyms I go to has a track on the second floor, overlooking the main workout area. Anyone on the first floor can easily see people jogging the track.
Trust me on this: If you’re overweight and decide to jog such a track, NOBODY will give a rip.
We’re all too busy focusing on our own routines. If anything, we might think, “Good for her; she’s jogging.” But we certainly won’t shout out at you.
If the track still seems daunting, use a treadmill. Select one at the end near the wall, even.
Solution #3
Try a path around a lake. There’s a 1.5 mile path that encircles a lake not far from my home.
These kinds of paths do not attract the kind of people who’d make fun of big joggers. Or try any walking/jogging path at a park.
The overweight jogger will encounter moms pushing strollers, dog walkers, inline skaters, old people walking hand-in-hand, and many overweight walkers who will admire you.
Solution #4 for overweight joggers is to buy a treadmill. This will give you privacy. And don’t hold onto the machine!
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Shutterstock/Creativa Images
Is Oscar Mayer Bologna Really Healthier than PB & J Sandwich?
The truth about what’s inside Oscar Mayer Bologna…
Whoa, moms…be careful when you select Oscar Mayer bologna over PB & J for your kids just because you saw a magazine ad showing some gleeful kid holding an Oscar Mayer beef bologna sandwich.
These ads state: “Our bologna has 75% less sugar than a PB&J.”
In tiny print at the bottom of these Oscar Mayer beef bologna ads is nutrition information:
A peanut butter and jelly sandwich has 18 grams of sugar, and a bologna sandwich with fat-free mayonnaise has 4 grams of sugar.
Something’s not right.
Two tablespoons of MaraNatha organic creamy peanut butter contains just 3 grams of sugar! (7 grams total carbohydrates).
Where does Oscar Mayer come up with 18 grams?
The company must have selected the most sugary peanut butter brand they could find, and then calculated based on what — eight tablespoons?!
Many peanut butter brands have similar sugar content to MaraNatha for two tablespoons.
The Oscar Mayer ad then says that the PB & J sandwich has 18 grams of fat, of which 3.5 is saturated (the bad fat).
And that the bologna sandwich has 10 grams of fat, of which 4 grams is saturated.
Is Oscar Mayer boasting about this?
Because if 3.5 grams out of the PB & J sandwich is saturated (bad) fat, that means the remaining 14.5 grams of fat is the healthy, good kind of fat!
So what kind of fat, then, is in the remaining 6 grams of fat in the bologna sandwich?
According to the ingredients list, 4 grams is monounsaturated fat (good fat) and 1.1 grams is polyunsaturated (good fat).
One gram of fat is not accounted for, but this leaves a little over 5 grams of good fats…compared to the peanut butter’s impressive 14.5 grams of healthy fats!
Peanut butter is from peanuts, not animals, so you know that the remaining 14.5 grams is healthy fat (natural peanut butters do not contain trans fats, which are man-made).
Yikes! Ingredients for Oscar Mayer Beef Balogna
“Beef, Water, Contains Less than 2% of Salt, Corn Syrup, Sodium Lactate, Flavor, Dextrose, Hydrolyzed Beef Stock, Autolyzed Yeast, Sodium Phosphates, Sodium Diacetate, Sodium Ascorbate, Sodium Nitrite, Extractives of Paprika.”
What is “flavor”? Anyone? Sounds like calling an ingredient “flavor” is just a way of getting out of actually identifying it. Why doesn’t Oscar Mayer want to identify this ingredient?
Sodium nitrate is a carcinogenic preservative. According to the World Cancer Research Fund UK and one of several studies, processed meat is linked to colon cancer.
Balogna, by definition, is junk food.
“Bologna is a form of ultra-processed meat,” says Shana Spence, MS, RDN, CDN, a registered dietitian nutritionist based in New York.
“Read the ingredients of the Oscar Mayer brand (mechanically separated chicken, pork and beef, not to mention corn syrup and a bunch of other preservatives),” continues Spence.
“We’re unfortunately living in a time where we think meat protein reigns supreme (Keto diet, Atkins, etc.). So this may be where this misconception came from.
“Peanut butter and other nut butters are an excellent source of protein as well as healthy fat. Of course, always choose oil free and no sugar added!
“Peanuts in particular also contain important B vitamins as well as vitamin E and also minerals like magnesium, phosphorous, potassium, zinc and iron.
“Bologna really does not have any nutritional value except for protein — which again, can be received through other forms.”
It’s clear that the much healthier choice for a sandwich is the PB & J.
Here are the clean ingredients for Organic Principle’s grape jam, and MaraNatha’s peanut butter, respectively:
“Organic Concord Grape Juice from concentrate (Water, Organic Concord Grape Juice Concentrate), Organic Natural Milled Sugar, Natural Fruit Pectin, Ascorbic Acid, Citric Acid.”
“Organic Dry Roasted Peanuts, Organic Palm Oil, Organic Cane Sugar, Sea Salt.”
There’s no escaping the sugar in either kind of sandwich.
But contrary to Oscar Mayer’s bologna ads, a PB & J sandwich need not contain any more sugar than a bologna sandwich, unless your child takes three tablespoons of peanut butter for his PB & J sandwiches.
And even then, this won’t come within a mile of the 18 grams cited in the Oscar Mayer bologna ads!
A health-conscious parent should consider organic, all-natural peanut butter and organic jams and jellies.
Even cheaper, non-organic versions are better for the body than bologna.
If your child insists on bologna, buy a brand that does not contain additives or preservatives.
Such can be found at health food stores or at Whole Foods.
Shana Spence of The Nutrition Tea is committed to providing trending information and nutrition facts covering a wide range including nutrition for heart disease and diabetes, pediatric nutrition and healthful lifestyles.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/baibaz
Sources: theorganicprinciple.com; worldpantry.com; naturodoc.com/library/nutrition/MSG.htm; acaloriecounter.com/food/oscar-mayer-bologna-chicken-pork-beef-
Tall Women: Top 10 Sports for You Regardless of Body Type
Top sports for tall women of all body types go well beyond basketball and volleyball.
Other top sports for tall women of all body types are plenty, sports you’d never think tall would be such a significant advantage.
Tall women who think they have no athletic skills should try these sports.
Previously non-athletic tall women may be pleasantly surprised to discover an untapped aptitude and passion.
And if such tall women are young enough, there might still be time to get good enough to compete nationally!
We all know that basketball and volleyball love tall women.
It’s also no longer a secret that tall women have an advantage in tennis or badminton, either because of a better reach or more torque when serving.
It’s common sense to know that tall women have an advantage in high jumping, though an amazing vertical jump is also required.
But tall women of all body types can do quite well in other sports; tall women need not be as thin as high jumpers to possess aptitude in sports.
Top sports for tall women with “skinny” body types:
High Jump, Pole Vault, Fencing, Sabre Fighting
Most of these sports require the ability to deliver great reaches, which include lunging motions to get to a ball or target as quickly as possible.
Fencing. Shutterstock/ Fotokostic
Pole vault and high jump require ability to clear a height, so it’s obvious why tall, lightweight women would like to try these.
Top sports for tall women with lean (not stick-thin) body types:
Basketball, Volleyball, Lacrosse, Tennis, Swimming, Golf, Handball, Softball, Martial Arts, Soccer Goalie, Javelin, Fencing, Sabre Fighting
Martial arts. Shutterstock/Fotokvadrat
Several of these sports are not listed in the skinny body type category because to do really well, a little more muscle mass is required.
Top sports for tall women with medium body types:
Basketball, Volleyball, Rowing, Tennis, Lacrosse, Swimming, Golf, Handball, Discus, Shot-Put, Javelin, Soccer Goalie, Softball, Martial Arts, Fencing, Sabre Fighting
Javelin throw. Shutterstock/Brenda Carson
This list is a lot longer now because some of these sports require more muscle mass than a very lean woman can deliver, such as rowing, discus and shot-put.
For example, two tall women may both weigh 155 pounds, but one is 16 percent body fat, and the other is 24 percent body fat.
The one at 16 percent body fat will do a lot better at rowing, because more of her body weight is muscle, and rowing combines power with endurance.
Top sports for tall women with bigger body types — “husky,” “overweight,” “big boned”:
Basketball, Volleyball, Rowing, Discus, Shot-Put, Javelin, Softball, Golf, Martial Arts, Fencing, Sabre Fighting, Powerlifting
Javelin throw
Powerlifting. Shutterstock/Miljan Zivkovic
Yes, tall women who can stand to lose a bit of weight can still do wonderfully in basketball and volleyball, even though these sports require a lot of quick movement and running.
You’ll see tall but heavy women in the WNBA, and at least one beach volleyball player I saw at the 2008 Olympics was noticeably pudgy, though because she was 6-4, I’m sure she’s referred to as big boned rather than pudgy.
A tall heavy body is not necessarily a hindrance in softball, depending on position played, and the weight going behind the ball at bat is a definite asset for tall women who can swing a bat well.
Discus, shot-put and javelin are not the type of sports that women must take up as children, like tennis, in order to excel at high levels.
Young tall women can try these sports and still have a crack at becoming nationally ranked.
But bear in mind that just because being tall and a bit weighty is not a hindrance as it would be in competitive tennis, lacrosse or pole vaulting, it’s important to note that if tall women want to truly excel at these sports, they will need to alter their body composition so that 180 pounds on a 6-1 body doesn’t include excess fat.
The powerlifter, discus thrower and shot-putter can actually be overweight with body fat and still excel.
One reason is because the execution of the sport takes only seconds, and hence, doesn’t require endurance.
Martial arts, fencing and sabre fighting can be draining on the cardiovascular system, but the drain is short-lived as opposed to long-duration like lacrosse or tennis.
Further, some martial arts tournaments have board breaking competitions; endurance not required.
Forms or kata competitions are also suitable for a well-trained, heavy and tall woman.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/sirtravelalot
Trekking Pole Fitness: Truth or Just Gimmick Hype?
The human body wasn’t born with trekking poles attached, so why should we use them when walking on scenic trails or even challenging hikes?
However, the proponents of trekking poles for hiking swear that these devices are a better way to move about on mountain trails — even flat family-friendly trails.
I say otherwise, not just because have a personal-training background, but because I’m an avid hiker and trail runner — of all kinds of terrain.
There is a particular group of foothills where I used to do a lot of hiking. I never used any trekking poles.
It was “all me.” I like the idea of ambulating in the wilderness on all sorts of exciting terrain without relying on an external agent to get me around.
Trekking pole enthusiasts might argue I’m foolish for not using these devices, but my perspective is that trekking poles are crutches and will prevent the growth of agility and neuromuscular coordination.
About that particular group of foothills, there is one giant foothill that’s a pretty steep climb of lumpy tundra.
After getting to the top the first time, I hiked well beyond it on a number of trails, then returned and proceeded to descend the steep tundra.
There was a slight problem. The way I ambulate downhill is to lower my center of gravity and lead with a foot, so that I’m not facing forward (which increases the chances of pitching forward and falling).
Instead my knees are pretty bent and I’m facing three-quarters rather than straight ahead down the hill.
I started out with my left foot leading and everything was second nature.
I then switched to my right foot and immediately detected that the neuromuscular coordination of my right foot and leg didn’t match that of my left.
Had I decided to tackle the issue by relying upon trekking poles, my right side would have remained in that state: not matched to my left side.
Not that I was a klutz, but this was a situation in which a trekking pole user would have put some weight-bearing on the stick to create more stability.
I decided to descend the remainder of the foothill with mostly my “weaker” side. This would stimulate it to grow more neural connections.
Next week I climbed the same foothill, did my running on the flatter trails at the top, then returned to descend.
I didn’t have trekking poles, because my plan was to descend, once again, with mostly my “weaker” side.
When I proceeded on this side, I immediately noticed an improvement from last week. The body responds marvelously to a new training stimulus.
The third time, a week later, descending on my right side felt nearly the same as the left side. And a week after that, voila! My right side matched my left side!
Using trekking poles would have outright prevented this improvement. By not relying upon an external agent, I forced my nervous system to adapt.
This is a prime example of how trekking poles create a barrier to developing or improving coordination and optimal strengthening of joints, connective tissue and nervous system signaling.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Freepik.com/rawpixel.com
Weightlifting Cable Attachments: Benefits of Different Kinds
There are so many different cable attachments for weightlifting.
You may be wondering how each weightlifting cable attachment works and how they all differ from each other.
Some weightlifting cable attachments are more ergonomic (comfortable, easier on the wrist and shoulder joints) than others.
Some can be gripped multiple ways, while others offer only one gripping option.
But even the standard pull-over bar, one of the most commonly used cable attachments for weightlifting, offers variations, in that some of them slope down at either end only slightly, while others have a more dramatic slope.
Some are smooth metal all the way, while others have a rough surface at varying points for a better grip.
When the hands are gripping as far apart as possible for a pull-down, the latissimus dorsus muscle will be recruited at its best.
However, this maximally wide grip has a caveat: It can be uncomfortable at heavy loads and strain the shoulder joint.
The bar with the extra-sloping ends enables the exerciser to do very low behind-the-neck pull-downs, which are not recommended because these can over-stress the rotator cuff, not to mention throw off spinal alignment.
Another popular weightlifting cable attachment is the double V handle. It allows for more resistance to be pulled down, is very comfortable on the shoulder joint, easy to use, and works both for lat pull-overs and seated rows.
The person grips this cable attachment with both palms facing each other, then pulls down from above, or pulls towards the chest for a seated row.
If you want to buff up your forearms, this is the perfect handle, because the forearm muscles really get recruited.
The double V handle comes in a wider variety, which allows you to go deeper with the pull, since the grip is a little further apart.
But the further apart the grip, the more difficult the pull. Nevertheless, these are nifty cable attachments because the wider V handles typically have a thicker, cozier-feeling area to grip.
And then there is the e-z bar cable attachment, which offers a few places of hand positioning.
Shutterstock/BLACKDAY
This bar has several curves that allow you to pull with slightly inward wrists, thereby eliminating strain on the wrists.
This cable attachment can also be used with palms facing downward to recruit more of the forearms.
There is another type of weight lifting cable attachment that’s about as long as a standard pull-over bar, except that it has hand-grips at the end that allow your palms to face each other.
This has a few advantages over the standard bar. Heavy pull-downs, done with palms facing each other, are easier on the shoulder and elbow joints.
Secondly, if you have a thumb injury, it’s easier for the four fingers to grasp the handles when the palms are facing each other, than the standard bar with the palms facing away from the person.
Another type of weight lifting cable attachment is the single handle, often used for one-arm triceps routines.
However, two of these handles can be doubled up for a bilateral routine like cross-overs.
Doubling these up is the option for people who want to use the double V handle, but can’t find one available.
A favorite cable attachment for weight lifting is the rope.
Freepik.com jcomp
This comfortable implement is typically used for triceps routines, and can be used unilaterally in the form of triceps kickbacks.
For best weightlifting results, use a variety of cable attachments; don’t always use the same cable attachment for your strength training.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
Super Slow Training vs. Traditional Weight Training
Have you heard of super slow training?
This pertains to weight training done very slowly, as in a 10-second release of the weight, after taking 4 or 5 seconds to lift it.
Super slow training is controversial; some fitness experts stand by the super slow training way, while others insist it’s inferior to traditional weight lifting. Super slow training has some benefits, however.
I’m a fitness trainer and have never had clients do super slow training, because it is NOT better than traditional weight lifting or strength training.
But I will admit that super slow training has a few virtues that you should know about.
Pros of Super Slow Training
Ideal for people with injuries. An injury may prevent you from doing your weight lifting with the usual amount of weight, but you don’t want to avoid the exercise routine altogether, either.
Using lighter weights won’t challenge you as much, unless…you employ super slow training.
For instance, suppose you have an injury that makes it painful to bench press.
Super slow training will enable you to work the muscles with a much lighter barbell, sparing your injured area of more harm, yet challenging your muscles nevertheless.
Take 4 or 5 seconds pushing up the barbell, and then take 10 seconds lowering it.
“One one-thousand, two one-thousand,” and so on. And don’t rush the mental sounding out of “one one-thousand…” either. Truly make these 4/5- and 10-counts.
Good for seniors just staring weight lifting. Super slow training may be less intimidating to old people who’ve never done strength training.
The slow movement is inviting and requires use of light weights. Also, there is less risk of injury with super slow training.
Less risk of injury. This lower risk applies to any age group, of course, so if particular strength training routines feel tweaky, you might want to replace some traditional sets with super slow training to give your muscles and joints a little break.
Cons of Super Slow Training
Again, I am a hardcore proponent of traditional weight lifting, and even though I wanted to inform you that super slow training indeed has a few good points, it is NOT the be-all, end-all for building strength, muscular endurance, speed, power, fat burning or any other benefit that is associated with strength training.
Super slow training does not mimic real-life movement, because it’s done in slow motion. In real life, you hoist, pick up, carry and push things in a quick motion.
Imagine a super slow movement with the bent-over dumbbell row.
Now imagine pulling the starter handle of a lawn mower or picking up a heavy sack with one hand if you’re other hand is occupied. These latter are fast motions.
Real life is not slow motion. Think of pushing a heavy suitcase up top the compartment in an airplane: This is a quick motion.
Super slow training skimps on recruitment of fast twitch muscle fiber.
Fast twitch muscle fiber gets targeted by traditional weight lifting a lot more than by super slow.
The more you work fast twitch muscle fiber, the more physically fit and agile you become. As well as stronger and more buff or sculpted in appearance.
Freepik.com, halayalex.
Super slow training doesn’t translate to sports performance. I can offhand think of only one sport that is done in slow motion: rock-wall climbing (and even then, I encourage traditional strength training — with light weights — for rock climbers).
Even golf is done in fast motion, when the golfer makes a big swing. Super slow training will do very little to promote better sports performance.
Super slow training can be boring. The super slow nature can drive some people batty.
Super slow training will not sculpt like traditional weight training will, nor will it build muscle mass or muscle strength like traditional strength training or body building will.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Jasminko Ibrakovic
Drop Set vs. Superset vs. Pyramid Set
Comparison of drop sets, supersets and pyramids…
Drop set vs. superset vs. pyramids: What exactly are these, how are they different and what are the benefits of each?
Drop sets, supersets and pyramid sets are three forms of intensity training, that are also valuable for busting past a performance plateau. They also make better use of time
From my experience, the most common of these is the superset.
This is when one weight routine is immediately followed by another weight routine of a different muscle group.
When it’s the same muscle group, it’s called a compound set (not to be confused with “compound routine,” which means a routine that involves multiple joints, such as bench press and deadlifts).
Examples of supersets:
- Bench press paired with dumbbell curls
- Seated dips followed by reverse barbell curls
- Military press followed by pushups
- Chin-ups followed by dumbbell squats.
- Performing supersets offers a dynamic component to your weight workout.
Drop sets hurt more than supersets and pyramids. These can be dreadful. Drop sets are also known as breakdowns or descending sets. They exhaust every muscle fiber to the last fiber.
Do an 8-12 rep max of any given weight routine. Without resting, repeat with a lighter weight.
Without resting, repeat again with a lighter weight. Keep doing this till you just can’t move the muscle anymore, or until you’ve reached the lightest weight.
This can take all day if your starting weight is a lot, such as a heavy bench press.
On the other hand, with dumbbell curls, you’ll be finished a lot sooner, since your starting weight may be, say, 40 pound dumbbells.
Routines in which drop sets hurt like mad include leg extension, leg press, triceps push-downs, military press and biceps curls.
Actually, all drop set routines hurt fiercely, but these here stand out.
As you can see, drop sets don’t quite work with certain routines such as deadlifts, unless you have several pre-weighted barbells lined up for your use.
Pyramids mean that you start with a light weight load that enables you to do maybe 15 reps.
Immediately increase the weight and go again, obviously for fewer reps. Don’t increase so much that your second set is only half as many reps.
The goal is to have a very challenging rep configuration of, perhaps, 15, 12, 10, 8 and 6.
An example of pyramids with dumbbell chest presses might be: 50 x 15; 60 x 12; 70 x 10; 80 x 8; and 100 x 5 or 6. You get the picture.
Pyramids and drop sets are most easily performed with weight-stack equipment and dumbbells because you can rapidly move onto the next weight increment.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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