deadlift Archives - yourdailysportfix.com yourdailysportfix.com Thu, 12 Jan 2023 09:53:52 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png deadlift Archives - yourdailysportfix.com 32 32 If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> 4 Back Exercises You Need to Add to Your Routine https://yourdailysportfix.com/4-back-exercises-you-need-to-add-to-your-routine/ Sat, 07 Jan 2023 08:42:00 +0000 https://yourdailysportfix.com/?p=21683 Our back muscles are sometimes forgotten when we strength trainโ€”we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine. Bent Over Row Start standing with your […]

The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.

]]> Our back muscles are sometimes forgotten when we strength trainโ€”we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine.

Bent Over Row

Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.

Pull Down

Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.

Superman

This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.

Dumbbell Deadlift

Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.

The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.

]]> How to Nail the Perfect Deadlift Form https://yourdailysportfix.com/how-to-nail-the-perfect-deadlift-form/ Sun, 18 Dec 2022 12:03:00 +0000 https://yourdailysportfix.com/?p=19502 Deadlifts are one of the most effective compound resistance exercises that you can possibly do, but they are also kind of tricky to perfect. And deadlifts are definitely one exercise that you don’t want to do if your form isn’t totally on point. So to help you out, here are a few tips for how […]

The post How to Nail the Perfect Deadlift Form appeared first on yourdailysportfix.com.

]]> Deadlifts are one of the most effective compound resistance exercises that you can possibly do, but they are also kind of tricky to perfect. And deadlifts are definitely one exercise that you don’t want to do if your form isn’t totally on point. So to help you out, here are a few tips for how to get flawless deadlift form.

Keep Your Back Muscles Engaged

While deadlifts are mostly a lower body workout, you still have to keep your back muscles engaged in order to make sure that your shoulders don’t just round forward, potentially causing injuries. Think of squeezing your shoulder blades together to engage your lats.

Brace Your Core

To help stabilize your spine in a straight line while you deadlift, you’ll need to brace your core muscles. You can do so by taking a deep breath, filling your belly with air, and tightening your entire midsection before you lift.

Take Your Time

Deadlifts are a serious lift and shouldn’t be rushed. Do your best to think of each rep as its own separate lift, and take the time to check in and get your form right for each one.

The post How to Nail the Perfect Deadlift Form appeared first on yourdailysportfix.com.

]]> 3 Kettlebell Exercises to Add to Your Workout https://yourdailysportfix.com/3-kettlebell-exercises-to-add-to-your-workout/ Fri, 20 Mar 2020 09:58:00 +0000 https://yourdailysportfix.com/?p=7866 Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a […]

The post 3 Kettlebell Exercises to Add to Your Workout appeared first on yourdailysportfix.com.

]]> Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a kettlebell is distributed differently than a dumbbell so it makes you engage your core more to be able to use them in each exercise. Here are three of the best kettlebell exercises to add to your routine.

Kettlebell Swing

Start with your hips back, knees bent a little, and your torso leaning forward with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended towards the floor. In one motion squeeze the glutes, straighten the legs, lift the torso and bring the hips forward all whilst swinging the weight to shoulder height. Arms should be straight at all times and keep the core tight. Bring back to start and repeat 14 times.

Farmers Carry

Start with feet together, a kettlebell in each hand, and arms by your side. Engage the abs and walk with the back straight the length of the room you are working in. Walk back to the start. Do this three times.

https://www.instagram.com/p/B9lDB9OhZtk/

Single-Leg Deadlift

Holding a kettlebell in each hand, palms facing the body start with the legs together. Keeping your hips level, put your body weight on the left leg and extend the right leg behind you whilst lowering the torso and weights towards the ground. Stop when your back and right leg are parallel to the floor and come back to start. Do 15 reps for each leg.

View this post on Instagram

#tuesdaytrainingtip People occasionally ask if I do cupping. The short answer is Yes…But probably not in the way youโ€™re used to seeing (laying on a table). Instead I more often use cupping as way to encourage a specific movement outcome. These @rocktape RockPods are excellent in this role. For the single leg deadlift, for example, the cups encourage you to lengthen through the trail leg (which often bends for many people). Additionally the cups can enable an external cue such as โ€œkeep the cups pointed at the ceiling,โ€ which as we know from the research is often a more effective cue than directing the cue at a specific body part. So in this case you get a little two for one…train a specific movement pattern while also applying a therapeutic stimulus. . . #kettlebell #kettlebells #kettlebelltraining #kettlebellworkout #kettlebellexercises #strongfirst #physicaltherapy #physicaltherapist #dpt #physio #physiotherapist #physiotherapy #coachkaren #lululemon #lululemonmen #golffitness #running #runners #runnersofinstagram #instarun #instarunners #instarunning #triathlon #triathlete #triathlontraining #ironman #ironmantri #ironmantraining

A post shared by Dr. Allan Phillips, PT, DPT (@thekettlebelldoc) on

The post 3 Kettlebell Exercises to Add to Your Workout appeared first on yourdailysportfix.com.

]]> Deadlifting Strengthens Your Body https://yourdailysportfix.com/deadlifting-strengthens-your-body/ Thu, 25 Jul 2019 12:40:12 +0000 https://yourdailysportfix.com/?p=5176 Deadlifting sounds intimidating at first – but don’t worry it really isn’t! You’ve probably come across muscular men lifting loaded barbells with ease, but this comes with time and conditioning. All these professionals took their sweet time to perfect their style. With some time, patience, and determination you’ll be able to deadlift in a few […]

The post Deadlifting Strengthens Your Body appeared first on yourdailysportfix.com.

]]> Deadlifting sounds intimidating at first – but don’t worry it really isn’t! You’ve probably come across muscular men lifting loaded barbells with ease, but this comes with time and conditioning. All these professionals took their sweet time to perfect their style. With some time, patience, and determination you’ll be able to deadlift in a few weeks.

Consistency is Key

If benches and squats are part of your gym routine, keep them up, but only deadlift for a maximum of two times a week. The body also needs time to recuperate after strenuous exercises. If you don’t bench or squat, deadlift at least 3 times a week for maximum results.

https://www.instagram.com/p/B0NriCFi_rV/

Grow Those Muscles

Fact: If you deadlift a higher weight than your regular weight for the first time – the succeeding reps will be much easier. If you’re feeling confident you may try this out. If not then ask your gym trainer or a professional in the gym how much weight you need for your body proportion.

Strengthen Your Core

Deadlifts are great not just for strengthening your arms but they also help with core strength. You’ll be working the shoulder muscles and everything that connects to it. Deadlifting helps promote stability, balance, and core strength. It’s also really important to lift when you’re older to make sure your muscles stay strong throughout your life.

The post Deadlifting Strengthens Your Body appeared first on yourdailysportfix.com.

]]> ersion="1.0" encoding="UTF-8"?> deadlift Archives - yourdailysportfix.com yourdailysportfix.com Thu, 12 Jan 2023 09:53:52 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png deadlift Archives - yourdailysportfix.com 32 32 If You’re a Beginner, Try Out These Deadlift Variations https://yourdailysportfix.com/if-youre-a-beginner-try-out-these-deadlift-variations/ Fri, 13 Jan 2023 08:20:00 +0000 https://yourdailysportfix.com/?p=21741 If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want […]

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> If you aren’t lifting correctly, you can really hurt your back. Practicing deadlifts in your lower body workouts can help to strengthen the back, alleviate pain and make everyday chores easier. It is really important to make sure you have the correct technique whilst performing this move so you can target the areas you want to.

There are many variations of the deadlift for you to strengthen the back and also build your glutes, especially for beginners. Here are two of the best ones for you to try.

Kettlebell Deadlift

The kettlebell deadlift is a great version for beginners as it teaches you the proper technique and how to engage your upper body muscles. The core should always be engaged and the shoulder blades down and back. Push the hips backward and bring your upper body forward in one straight line parallel to the floor. Grab the kettlebell from the floor and push through your feet to stand and squeeze the glutes at the top. Lower the kettlebell back down to near the floor this is one rep. Try 10-12 reps.

Dumbbell Romanian Deadlift

The Romanian version of the deadlift targets the glutes and hamstrings without bending your knees and lowering the weights as much as the regular deadlift. Holding a dumbbell in each hand in front of the thighs, engage the core and send the hips back and the weights to the floor in front of your legs. Lower until just below the knees, feeling a stretch in the hamstrings. Keep your chest up and push through the feet to stand, squeezing your glutes at the top. Do 12 reps.

The post If You’re a Beginner, Try Out These Deadlift Variations appeared first on yourdailysportfix.com.

]]> 4 Back Exercises You Need to Add to Your Routine https://yourdailysportfix.com/4-back-exercises-you-need-to-add-to-your-routine/ Sat, 07 Jan 2023 08:42:00 +0000 https://yourdailysportfix.com/?p=21683 Our back muscles are sometimes forgotten when we strength trainโ€”we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine. Bent Over Row Start standing with your […]

The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.

]]> Our back muscles are sometimes forgotten when we strength trainโ€”we tend to focus on the legs, glutes, and triceps. Strengthening your back muscles can help with any aches or pains you have in that area. Here are four back exercises for you to add to your weekly routine.

Bent Over Row

Start standing with your hips pushed back and your upper body tilted 45 degrees. Extend your arms towards the floor holding the dumbbells. Row both hands up next to your ribcage, making sure your elbows stay close to your body and your core is engaged. Extend your arms back down to start position. Do 10-15 reps.

Pull Down

Choose your weight and make sure when you are seated with your back straight. Stretch your arms straight to the pull-down bar in a wide stance and bring it down towards your chest. Extend back to start. Do 10 reps.

Superman

This is a really good lower back exercise, that requires a little bit of practice and precision but once you have got it right it really works. Lie on your stomach, forehead on the mat, with your arms and legs extended on the floor, so your body forms one long line. Engage your core, squeeze your glutes and lift your legs and arms, and chest a few inches off the ground, making sure to keep your neck neutral. Hold for three seconds and lower down to the start position. Do 15 reps.

Dumbbell Deadlift

Stand straight hip-width apart and hold a dumbbell in each hand in front of your thighs with your knees slightly bent. Press your hips and back and hinge at your waist to lower the dumbells towards the floor, just under your knees. Press back up by pushing the feet into the floor and squeezing the glutes at the top. Do 15 reps.

The post 4 Back Exercises You Need to Add to Your Routine appeared first on yourdailysportfix.com.

]]> How to Nail the Perfect Deadlift Form https://yourdailysportfix.com/how-to-nail-the-perfect-deadlift-form/ Sun, 18 Dec 2022 12:03:00 +0000 https://yourdailysportfix.com/?p=19502 Deadlifts are one of the most effective compound resistance exercises that you can possibly do, but they are also kind of tricky to perfect. And deadlifts are definitely one exercise that you don’t want to do if your form isn’t totally on point. So to help you out, here are a few tips for how […]

The post How to Nail the Perfect Deadlift Form appeared first on yourdailysportfix.com.

]]> Deadlifts are one of the most effective compound resistance exercises that you can possibly do, but they are also kind of tricky to perfect. And deadlifts are definitely one exercise that you don’t want to do if your form isn’t totally on point. So to help you out, here are a few tips for how to get flawless deadlift form.

Keep Your Back Muscles Engaged

While deadlifts are mostly a lower body workout, you still have to keep your back muscles engaged in order to make sure that your shoulders don’t just round forward, potentially causing injuries. Think of squeezing your shoulder blades together to engage your lats.

Brace Your Core

To help stabilize your spine in a straight line while you deadlift, you’ll need to brace your core muscles. You can do so by taking a deep breath, filling your belly with air, and tightening your entire midsection before you lift.

Take Your Time

Deadlifts are a serious lift and shouldn’t be rushed. Do your best to think of each rep as its own separate lift, and take the time to check in and get your form right for each one.

The post How to Nail the Perfect Deadlift Form appeared first on yourdailysportfix.com.

]]> 3 Kettlebell Exercises to Add to Your Workout https://yourdailysportfix.com/3-kettlebell-exercises-to-add-to-your-workout/ Fri, 20 Mar 2020 09:58:00 +0000 https://yourdailysportfix.com/?p=7866 Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a […]

The post 3 Kettlebell Exercises to Add to Your Workout appeared first on yourdailysportfix.com.

]]> Kettlebells are sometimes overlooked, but they are actually a really effective piece of equipment to use in the gym. They can help you build muscle and they are very versatile. For squats, you can switch up your dumbbells for kettlebells and instead of shoulder presses, you can try out kettlebell swings. The weight on a kettlebell is distributed differently than a dumbbell so it makes you engage your core more to be able to use them in each exercise. Here are three of the best kettlebell exercises to add to your routine.

Kettlebell Swing

Start with your hips back, knees bent a little, and your torso leaning forward with your legs a little wider than hip-width apart. Hold the kettlebell with both hands, arms extended towards the floor. In one motion squeeze the glutes, straighten the legs, lift the torso and bring the hips forward all whilst swinging the weight to shoulder height. Arms should be straight at all times and keep the core tight. Bring back to start and repeat 14 times.

Farmers Carry

Start with feet together, a kettlebell in each hand, and arms by your side. Engage the abs and walk with the back straight the length of the room you are working in. Walk back to the start. Do this three times.

https://www.instagram.com/p/B9lDB9OhZtk/

Single-Leg Deadlift

Holding a kettlebell in each hand, palms facing the body start with the legs together. Keeping your hips level, put your body weight on the left leg and extend the right leg behind you whilst lowering the torso and weights towards the ground. Stop when your back and right leg are parallel to the floor and come back to start. Do 15 reps for each leg.

View this post on Instagram

#tuesdaytrainingtip People occasionally ask if I do cupping. The short answer is Yes…But probably not in the way youโ€™re used to seeing (laying on a table). Instead I more often use cupping as way to encourage a specific movement outcome. These @rocktape RockPods are excellent in this role. For the single leg deadlift, for example, the cups encourage you to lengthen through the trail leg (which often bends for many people). Additionally the cups can enable an external cue such as โ€œkeep the cups pointed at the ceiling,โ€ which as we know from the research is often a more effective cue than directing the cue at a specific body part. So in this case you get a little two for one…train a specific movement pattern while also applying a therapeutic stimulus. . . #kettlebell #kettlebells #kettlebelltraining #kettlebellworkout #kettlebellexercises #strongfirst #physicaltherapy #physicaltherapist #dpt #physio #physiotherapist #physiotherapy #coachkaren #lululemon #lululemonmen #golffitness #running #runners #runnersofinstagram #instarun #instarunners #instarunning #triathlon #triathlete #triathlontraining #ironman #ironmantri #ironmantraining

A post shared by Dr. Allan Phillips, PT, DPT (@thekettlebelldoc) on

The post 3 Kettlebell Exercises to Add to Your Workout appeared first on yourdailysportfix.com.

]]> Deadlifting Strengthens Your Body https://yourdailysportfix.com/deadlifting-strengthens-your-body/ Thu, 25 Jul 2019 12:40:12 +0000 https://yourdailysportfix.com/?p=5176 Deadlifting sounds intimidating at first – but don’t worry it really isn’t! You’ve probably come across muscular men lifting loaded barbells with ease, but this comes with time and conditioning. All these professionals took their sweet time to perfect their style. With some time, patience, and determination you’ll be able to deadlift in a few […]

The post Deadlifting Strengthens Your Body appeared first on yourdailysportfix.com.

]]> Deadlifting sounds intimidating at first – but don’t worry it really isn’t! You’ve probably come across muscular men lifting loaded barbells with ease, but this comes with time and conditioning. All these professionals took their sweet time to perfect their style. With some time, patience, and determination you’ll be able to deadlift in a few weeks.

Consistency is Key

If benches and squats are part of your gym routine, keep them up, but only deadlift for a maximum of two times a week. The body also needs time to recuperate after strenuous exercises. If you don’t bench or squat, deadlift at least 3 times a week for maximum results.

https://www.instagram.com/p/B0NriCFi_rV/

Grow Those Muscles

Fact: If you deadlift a higher weight than your regular weight for the first time – the succeeding reps will be much easier. If you’re feeling confident you may try this out. If not then ask your gym trainer or a professional in the gym how much weight you need for your body proportion.

Strengthen Your Core

Deadlifts are great not just for strengthening your arms but they also help with core strength. You’ll be working the shoulder muscles and everything that connects to it. Deadlifting helps promote stability, balance, and core strength. It’s also really important to lift when you’re older to make sure your muscles stay strong throughout your life.

The post Deadlifting Strengthens Your Body appeared first on yourdailysportfix.com.

]]>