Happy Thirsty Thursday all. Everyone is still being safe with their health & going out to places, and not super cavalier like some folks I know. If you are, please consider others out there. Alright, today I wanted to share a post about mobility and warmups that went up on social media from me, and now I'm sharing it here for those that aren't into that type of thing.
Let’s face it, most of us hate warming up, and I’m in that boat too. It’s not exciting, it’s not sexy, but it’s necessary. For sure, no one wants to have their warm-up take much time. For some, you may only have 20-30 minutes to get something in, why would you wan to spend half to a third of that time on warming up. Here are through movements that can give you more for less time (and aren’t going to require 10 specialty pieces of equipment).
1) World’s Greatest- Hips, Hamstrings, T-Spine
I am a fine of digging that elbow down towards your front ankle and others would prefer you push the knee out with that elbow, depends on your limitations really. Also, I personally like to switch legs through the pushup position to get those shoulders going too.
2) Bridge with Reach- Glutes, T-Spine, Hip Flexor
Gotta get some glute activation and this will just make a few other things work or stretch like your t-spine, those smaller glute muscles and your hip flexor.
3) Squat to Overhead- Hips, Scaps, T-Spine
This things humbled me once upon a time…and still does. I just suck at it a little less than I use to. Some will choose to do rotations here and that’s fine too. I just figured we’ve hit that movement enough with the firs too, maybe get those scaps to work a bit more instead.
So next time you need to get loose and warm without burning tons of daylight, add one of these babies in and do 5 each.
Happy Thirsty Thursday to everyone, hope everyone is safe and healthy out there. For those that missed this post on social media (hint hint, wink wink) this little diddy went up yesterday, but wanted to make sure everyone had a chance to lay eyes on it. I hope it helps clear things up for at least 1 or 2 of you out there.
Saying Deadlifts are bad for your back is on the same laziness level as saying squats are bad for your knees. Yes if you do either of these like an asshole, no kidding it’s going to hurt. If you do any exercise wrong you’ll likely feel pain or get hurt. (Some of you will understand the significance of Grumpy Cat here).
Deadlifts actually might be one of these best things you can do to keep your back healthy or, in some cases, get a bad back healthier.
Most that have set eyes on this page/account before are aware that the deadlift is in the hinge family, hooray hinges! Hinging movements are primarily focused on hamstrings, glutes and spinal erectors, with things like quads and your major core muscles chipping in too. I’m going to give you a SWAG (Scientific Wild Ass Guess) as to what muscles will really help keep your back nice and healthy. You nailed it, those same three! Strong glutes, hamstrings, erectors, and a good mobility routine is a damn simple way to keep your back from getting crankier than Grumpy Cat.
To that, let me just tell you about a couple of people I’ve been working with. Each have had their own back issues (stenosis and arthritis) to the point where they saw physician and did some physical therapy for it. Both of them do trap bar deadlifts and rack pulls with me. Both of them were experiencing limited to no pain in their back before we went into lockdown, and that had been the case for 9-12 month+ for each. Ok, I’m done tooting my own horn.
Now I can understand not being comfortable coaching a deadlift variation for someone with back pain if you are very green and new. It’s a scary thought and you’re trying not to hurt the person, that totally makes sense. Don’t coach something you’re not confident with when you’re at that stage…or ever. But using these types of excuses is just a lazy way of coaching.
So the next time someone says, oh no, I can’t deadlift, I have a bad back. There’s a deadlift variation for them out there, I promise. Thanks for your time everyone, feel free to comment with thoughts and feedback. Stay safe everyone!
Happy Friday to everyone! For those that are likely finishing up (or starting) their 1000 video conference this week because they've been, this should do you well. Something that requires NO equipment and will get you moving.
Do 2-3 rounds of each series, should take you less than 30 minutes and youâll feel good to go.
One thing I know for sure with this situation, Iâm going to really be forced out of my shell so be prepared for the awkwardness (Iâm getting better I swear). Thanks for tuning in everyone!
And for your next conference call, have a look at this little number that was posted this week. Follow it, or just a have a laugh, either way you're welcome.
Thanks for your time everyone! Have a good weekend!
Jarrod Dyke, CSCS