Counteract Sitting with the Deadlift

 

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Let’s look a little deeper at the negative effects of too much sitting. One area that’s not mentioned enough is the effect it has on our Posture, specifically the muscles involved with keeping our posture upright versus hunched over. Understand, sitting is not inherently bad for us. It becomes a problem when done too often and with no effort made to correct any negative effects. It is true that sitting does tend to make some muscles tighter. It would be wise to Google which ones and then do regular stretching and self/massage work for those areas before they become serious problems. But what about exercise? Is there an exercise that can help with the many postural issues caused by too much sitting? Yes, it’s called the DEADLIFT. In the early 19oo’s it was still called the Healthlift. They even do this exercise at the space station. Is it a good exercise for everyone? Maybe not. For various reasons, not all exercises are a good fit for everyone. There are some simple tests that can help identify any potential problems, especially in the hands of qualified professional. Just know that most anyone can learn to do this exercise safely. In fact, there are quite a few different versions of the Deadlift and a variety of equipment can be used. Do some research. Experiment. And yes, always be careful. The point today was to get you to understand that while many of us may have to sit way more than is healthy, there are things we can and should do to keep from ending up permanently hunched over. Why not start today?! #bssbbooks #posture #posturecorrector #posturecorrection #heathsndwellness #healthandfitness #austinpersonaltrainer #austinpersonaltraining #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on May 20, 2019 at 11:48am PDT

How to Squat

 

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Yes, another video on How to Squat Correctly. It’s arguably the most important exercise one can do. It’s also an essential movement that we as humans should be able to do, till we die. The problem is most people do it wrong. Doing it wrong means you might get hurt AND the chances are slim that any benefit will come from doing it. So learn this basic concept: BEGIN THE SQUAT BY BENDING AT THE HIP FIRST & NOT THE KNEES. Yes, the knees do also bend, in fact-they need to, but only after the initial action of “sitting back in a chair” has begun. Another thing to add is that most of us are really tight in our ankles. This can make squatting much more difficult. Of course, doing some focused exercises/stretches to improve flexibility, range of motion AND control is absolutely necessary to remedy this problem. But in the meantime, it is ok to elevate the heels an inch or two. Some athletic shoes may already have heel lifts but if not try putting a 1×4 or 2×4 directly under the heels. You could also use a rolled up towel or a weight plate. Now try practicing the squat using the “sitting back in the chair” technique from the video above. There should never be any PAIN. If so, do consult a medical professional soon. Do make sure to keep your foot balanced. This means much of your weight will be in the heels but do also. try to keep all of your toes touching the ground while moving up and down, especially the big toes. In other words, your weight distribution should be balanced between both the heals AND mid-foot, never on the toes. This helps ensure balance of the entire foot as well as all of your coordinated efforts. You might even video yourself or use a mirror to ensure things are correct. Do everything you can to fix this problem if you are one of the many that tend to Squat by “bending at the knees” first. Put that “ass” into it. No really, that’s what it’s for. #austinpersonaltrainer #blueskystrongbox #healthandfitness #fatloss #healthandwellness #squats #squatchallenge

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Apr 29, 2019 at 10:39am PDT

You must SQUAT every time you exercise.

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No matter what, every time you exercise you MUST do squats, especially if you’re a beginner. If more advanced, squatting should at least be a part of your warmup, if not a main lift. In fact, no matter who you are, squat as low as you can at least once every-single-day. Using weights is not necessarily required for health purposes. In some parts of the world, low-squatting is required daily due to primitive toilets. But you know what? Because of this, many of them can still squat all-the-way down like they did as a toddler…all because they’ve maintained it regularly with their “vintage” bathroom duties, not because they do squatting exercises. It’s part of their world. Make it part of yours! Yes, there are lots of different ways to squat, lots of different kinds of squats. Just pick one. The Goblet Squat is my personal favorite and what I recommend for most people interested in building healthy strength, flexibility and losing body-fat (please be very careful if you plan to use a barbell or heavy weights.) MAIN POINTS: Feet and Back must remain flat the entire time. Feet can point straight ahead or a little out to the sides. Just make sure that the knees point in the same direction as the feet while moving up and down. Think about actively pulling yourself down rather than just dropping down with gravity and the weight of your body. Push your knees out while going down and while coming back up (this helps use your hips and legs more effectively while also burning some extra calories and helping prevent common injuries). If you’re new to squatting, make sure to do some warming up beforehand. Start off with 1-2 sets of 10 repetitions. Work up to 3 sets of 15. Then try using some weight if you feel you’re ready. Go as low as you can without any pain or your back rounding. Use mirrors or video yourself. Feet MUST remain flat at all times. Remember, do some squats every time you exercise. No exceptions! (Also, breathing is important. Try to actively breathe (inhale going down, exhale at the top). Start slow, build strong. Ask for help needed. I’m always here if you ever have a question or concern. #bssbbooks #blueskystrongbox

A post shared by Blue Sky Strongbox (@blue_sky_strongbox) on Aug 6, 2018 at 3:18pm PDT

New Weekly Tipz! Have you ever wanted a 15-minute (or less) workout, that maintains your Strength & Power work, builds Lean Muscle & burns Body Fat, counts as “Cardio” (what i call Conditioning), improves Hip Mobility & Posture and gives you an easy way to get an even tan or at least a few healthy minutes out in the sun(vitamin D)? Well, this little routine i came up with years ago to practice the Kettlebell Swing. It also works great for all the other stuff i mentioned earlier. Keep in mind, you don’t need a kettlebell. You could use other things. Just be safe. I call this diddy “Staring Your Shadow Down” or “Groundhogs Day”. Enjoy.

Carlton’s Weekly Life Fitness & Nutrition Tipz: Jan 12, 2010. Part 2 of 4. Cardio Training

3. BSSB eXercises – "DB or Hex/Trap Bar Squat (Deadlift)"