Impatience may be the number one killer of efforts to lose weight.
Anyone who is overweight wants to be in shape yesterday. They’ve got a high school reunion coming up. Beach season is here. They’re taking a cruise to Topless Model Island…
If you’re overweight, you didn’t get that way in just a few weeks, and you won’t undo it quickly. Yes, this is another one of my spirit-crushing articles about what it really takes to get in shape, lose fat, and keep it off.
We've all faced the dilemma at some point: Should I keep studying (or working) and delay bedtime, or log out and hit the hay?
In college, I regularly stayed up until midnight or 1 a.m. studying and writing lab reports, even though my alarm went off at 5 a.m. each morning for rowing practice. It was just so tempting to stay up late when there was so much work to be done—so much work, all the time.
But while running on four or five hours of sleep in college let me finish a lot of work, I was sleepy. I nodded off during class, ate more food to keep myself awake, and became more susceptible to catching colds. I found it harder to study because I hadn’t paid attention in class. I even found myself sometimes being short-tempered toward my friends.
We talk about this often. The role of the hips and glutes in the dead lift. Here is a very simple explanation.
The finish of the deadlift should be marked by a solid hip extension, which is created by the hips thrusting forward until the bar physically stops them from travelling any further.
Many lifters, however, continue on by hyper-extending the lumbar spine at the expense of the hips. This is a completely unnecessary and useless addition to the deadlift. Remember that the lumbar spine should be locked into extension from the set up and remain that way until the end of the lift.
The muscles responsible for holding this position do so with an isometric contraction. As such, the shape of the lumbar spine has no need to change during the lift. In some cases, the lifter may simply be unaware of how to properly use his hips during the deadlift, so he resorts to what's more familiar i.e. hyper-extending the low back.
In other cases, the glutes may just be too weak to finish the movement, so lifters rely on using their lower backs excessively to help complete the lift. In either scenario, using less weight and/or going over technique will help to reinforce the correct movement pattern and stop this monstrosity from ever happening again. If not, the added lumbar stress will one day catch up with them.
Take away point: Finish the deadlift with strong and powerful hip extension. Stand tall and resist the urge to lean back.
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