WEIGHT LOSS EXERCISES

DEAD LIFTS

Information: weight loss exercises. The lift commences with the athlete crouched over the bar, with the feet spaced slightly closer than shoulder width and the bar positioned very close to the individual. The bar is gripped with one palm facing downwards and the other facing upwards and the hands spaced approximately shoulder width apart.

This type of grip greatly increases the load that can be held. It is important that prior to the commencement of the lift, the athlete is dominantly flexed about the knee and that the trunk is slightly flexed forward, but relatively straight. In fact, the lower back should be slightly curved inwards i.e. hollowed out, so that the shoulders are pulled back, the head looking up and the buttocks pushed out.

The bar is lifted explosively to waist height in one co-ordinated movement of the legs, thighs and trunk. The arms should be straight through out the lift and not contribute to the upward movement of the bar. The arm musculature is simply too weak to lift the loads encountered during dead-lifts, and their attempted contribution can result in tears to the biceps brachii and brachialis muscles.

Throughout the lift the bar should be kept close to the body. In fact, the bar should be in contact with the lower limbs throughout the entire movement and should be lifted upwards and backwards as the individual leans back at the completion of the lift.

Baby powder can be applied to the lifter's legs in order to reduce the friction of the bar. Heavy dead-lifts are a test of grip strength as much as thigh and trunk strength and in order to enhance the effectiveness of the grip it is often necessary for the athlete to apply chalk resin (magnesium carbonate) to the hands.

The bar should be lowered to the floor in a reasonably controlled manner. Again during the eccentric phase the movement occurs mainly due to the flexion of the legs and thighs. The trunk will be slightly flexed but must remain straight. The lift is performed with a belt which serves to increase the support given to the lower back and abdominal region. If performed incorrectly, this exercise can cause injury to the vertebral column, particularly when heavy loads are used.

Common mistakes include insufficient use of the legs and consequently, excessive flexion of the trunk. Thus the movement almost becomes a stiff-legged dead-lift. Further, the bar is sometimes lifted with the shoulders in a forward position with the head down which results in a humped appearance in the upper back, increasing the likelihood of injury in this region.

This exercise should be avoided if the athlete has a history of lower back problems. This exercise strengthens the erector spinae, quadriceps, hamstring, gluteal, upper back and forearm musculature.

Lower Back Injuries

It is important to realize that in most cases lower back injuries are not caused by one single traumatic event. More typically they are the result of a large number of smaller stresses that often occur over many years. Thus, many people may incorrectly perform the above exercises for years with no adverse effects.

However, if they continue exposing their lower back to undue stress they will be significantly increasing their likelihood of experiencing the discomfort of lower back injury in the future.

A further point to be aware of is that you do not have to lift heavy weights to stress your lower back. In certain positions the relatively long lever length of the trunk can result in such a poor mechanical position that even relatively light weights can place undue stress on the lower back.

Thus, adherence to correct technique on all exercises involving the lower back is essential, independent of load.

Weight training is one of the safest high intensity recreational pursuits. Nevertheless the performance of exercises with correct form is essential, particularly those involving the lower back.

The lower back is better suited to compressive rather than shear forces and hence an upright posture should be adopted throughout.

WEIGHT LOSS PROGRAMS SHOPPING