What would you choose if you were limited, for the rest of your life, to one lifting exercise?
If you say barbell curls, I’m going to reach through the computer and smack you!
By now you know I live and breath The Big 7 as the core of any lifting program.
But which single one is the best?
Today’s article is SURE to cause a lot of debate and disagreement!
“What is the best lifting exercise?” is a really hard question, and of course it’s a silly question too. Nobody is every confined to a single exercise. But it’s a fun point of debate, and an instructional one. Because it forces you to consider what gives you the best results for the time and effort involved. Right away, that clearly eliminates any isolation-type movement from the list.
For years I’ve avoided taking a stand. Until now.
I’m sure to get a lot of people disagreeing with me – that’s ok, I can take it.
The single best, most important, most impactful lift is … (more…)
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Alright, you may have seen people wearing a belt in the gym and wondered if a weight belt is for you. In general, and for most of you reading this, a weight belt is probably something that should be used sparingly in your workouts, and maybe not at all.
Whether a weight belt holds back your core muscles from experiencing growth on heavy exercises is debatable, but the belt can provide safety when you’re doing very heavy lifts or when there is a possibility of injury.
There are 3 reasons you might want to wear a weight belt when you workout:
1. Reduce Stress: belts help to reduce stress in exercises where the spinal erectors are involved in holding your lower back straight. Think of exercises like the deadlift or squats.
2. Prevent Hyperextension: By helping you to keep your lower back straight, a weight belt can keep (more…)
Image Credit: Cronfeld
Deadlifts, if they’re done properly, can be one of the best exercises for developing overall muscle mass on your body.
If you’re not careful to use proper form, however, deadlifts can also be one of the most dangerous exercises. Don’t let that scare you too much – if you start out with a light weight and perfect form and then slowly work your way up, you’ll be just fine.
In addition, the deadlift is going to help you avoid future injuries. It will strengthen your lower back and stabilizer muscles in a way that will make other lifts safer. Even every-day activities such as lifting heavy items, doing yard work, and other tasks will become safer as you strengthen your back and other muscles.
Let’s walk through the deadlift and discuss the proper form every step of the way:
1. Start light: Light is a relative term. Light might be 95 pounds for one person or 135 pounds for another. No matter where you are at, don’t do any more than 135 pounds for your first try. Building muscle (more…)
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