We finally got our super-popular Unicorn socks in a teal color, for women and youth. Any other colors you guys would like to see?
We finally got our super-popular Unicorn socks in a teal color, for women and youth. Any other colors you guys would like to see?
We have a new pack of all our Standard Athletic socks in 6 different colors so you can workout all week (with one rest day) with a fresh pair. Save with this pack over buying them separately.
How can you avoid scraping shins deadlift pain?
Some say that deadlift shin scrapes and bruises are an expected consequence of deadlifting.
But the truth is that hurting your shins is a sign that you need to improve your deadlift form.
Deadlifts are a fantastic way to get leaner, get stronger, transform your physique or become a better athlete.
But, because the deadlift is so powerful, there is more risk deadlifting than taking a stroll.
Improving your deadlift form is hard work, but the results are worth it because great deadlift form is how you prevent shin scrapes and worse.
Here are 15 actionable tips and to help perfect your conventional deadlift form:
How would you stand if you were going to jump up as high as possible?
You would not take a very narrow stance with your feet close together.
And you would not take a very wide stance with your feet spread far apart.
Your strongest position to jump as high as possible is with your feet hip width apart.
Try it out.
Notice how far apart your feet are when you get ready to jump as high as you can.
That is your jump stance.
This position will give you the greatest amount of power to push the floor when you begin your deadlift motion.
Imagine walking up to the bar, and standing in front of the bar in your jump stance.
The deadlift is not a squat.
In the squat, your hips go below parallel to your knees at the bottom of the squat.
In the deadlift, you keep your hips higher, above your knees.
If you attempt to deadlift out of a squat, your shins will be leaning forward past the bar.
That is a great way to scrape your shins.
You need to keep your shins out of the way of the bar.
Ideally your shins will be almost perpendicular to the bar.
When you deadlift, the bar will maintain contact with and glide over your shins.
Not dig in and gouge your shins
But how do you get down to the bar?
The answer is to move your hips back as far as you can.
This will cause your hands to drop down to your knees.
Imagine it and try it.
When your hands are at your knees, now lower yourself to the bar.
Your hips will still be above your knees, as if in a half squat.
Grip the bar, not too wide and not too narrow.
The ideal grip is where your arms are just outside of your legs.
Remember to keep your arms straight with no bend in the elbow.
Never try to deadlift with your arms.
Think as if you are carrying two suitcases at your side.
You will carry them, with straight arms, using the strength of your lats and back.
You stabilize the deadlift weight with your arms.
Do not lift the weight with your arms, rather deadlift using your entire body.
You are going to lift by first pushing the floor with your feet and then driving your hips forward.
I will explain that a bit further on.
Now, you are set up in front of the bar, in a jump stance, bar over the middle of your foot, hands just outside the legs.
Line up the barbell over where you tie your shoelaces as a cue that you are mid-foot.
Hips higher than your knees as if in a half squat.
And your elbows are locked to ensure your arms are straight.
Now lift your chest.
Lifting your chest will automatically straighten your back.
You must never deadlift with a round back.
Only deadlift when your back is neutral and flat.
At this point you are ready to deadlift.
Your shoulder blades are straight over the bar.
You are sitting back a bit as you will see in the video below.
Your weight is evenly distributed on your feet, not on your toes.
The following is perhaps the best tip I ever read about the deadlift.
And I first heard it from Jeff Cavaliere.
Start your deadlift motion by pushing against the floor from the middle of your feet.
Just as you push on the leg press machine.
Push the floor with your feet.
Think of pushing the floor.
As the barbell rises, you keep contact with your shins.
You will feel the barbell gliding over your shins.
Not banging against your shins.
Your shins act as a guide, a track for the barbell to ascend.
Watch Jeff illustrate this concept of deadlift as a leg press in his deadlift setup video.
Another way of saying the same thing, but that might resonate with you.
Think knee extension and not hip extension.
If you initiate the deadlift with hip extension, you will try to pull the bar off the floor.
You will use your arms and back and try to pull the weight up.
Besides the danger to your back, you will scrape your shins because they are still not out of the way.
The solution is to think knee extension.
Knee extension is the leg press as described above.
Instead of starting the deadlift with your hips, you start with your knees.
Pushing the floor from the middle of your foot will move your shins out of the way.
And will make it easier for you to deadlift.
Think of how hard you push the floor to do pushups.
You need to push the floor likewise to start your deadlift.
Stop trying to lift the weight without pushing the floor first.
(Pushups are another foundation of the deadlift prescription – read why here.)
As the barbell rises, think that you are deadlifting in a vertical line off the floor.
You are not dragging the bar into your shins and pulling the bar back.
You are lifting, deadlifting the weight in a vertical line.
The vertical line is the shortest distance from your deadlift setup to standing upright with the weight.
The next phase of the deadlift is to drive your hips.
When the barbell reaches your knees, drive your hips forward.
This way you will be using the power of your hips, back and lats to straighten up while holding the weight.
Do not arch your back at the top of the deadlift.
Stand straight for a moment and then lower.
Move your hips back till the barbell reaches your knees.
And then lower the barbell to the floor.
Stop bouncing the barbell off the floor to use that momentum to get more reps.
The deadlift is a lift of dead weight off of the floor.
Not bouncing the barbell off the floor.
When the weight gets heavy, bouncing the barbell is a wonderful way to get injured.
So, don’t do it.
Lower the barbell, reset, and deadlift as explained above.
Stop wearing running shoes for deadlifting.
You want a flat shoe with hard soles to deadlift because:
Running shoes on the other hand have compressible soles which do not provide sufficient stability for deadlifting.
Running shoes are for running, not deadlifting.
Either get the right shoe or deadlift in socks.
Some good deadlift shoe options in 2018 are:
A lower price point to get started, Chuck Taylors are an affordable option to replace your running shoes for deadlifts. Of course, you can wear Chuck Taylors casually, for basketball or for squats and deadlifts as powerlifters discovered years ago.
The Reebok Nano version 6.0 crossfit trainer shoe is another excellent option for deadlifting. With a flat hard sole and strong Kevlar canvas, the Reebok Nano will give you the stability necessary for handling heavy weights.
As of today, Nike Metcon 4 are the shoes I use to squat and deadlift. The Nike Metcon 4 is popular with strength and crossfit training athletes. Among the best feature of the Nike Metcon 4 is the flywire built into the lacing system helps keep the foot secure and locked into place. Stability is critical.
If you have any knee issues such as a torn or missing meniscus, you must make sure to have the most stable shoes possible for deadlifting.
As soon as you start lifting weights, especially for squats and deadlifts, get out of those running shoes and into the most stable, hard sole deadlift appropriate shoes that you can afford. Ruining your knees is not the goal of deadlifting.
Read this for more details on how to squat with proper form.
The current USAPL NJ state powerlifting Champion and the NPC Tri-State Bodybuilding Champion, Ray Padilla, does not have a meniscus in one of his knees.
Ray highly recommends and swears by the Nike Metcon 4. His motto is “No Meniscus, No Problem!”
Deadlift pants are not the best solution to prevent scraping your shins deadlifting. Fine-tuning your deadlift form is the best answer to prevent shin scrapes and bruises from deadlifting. If you do not perfect your deadlift form, even with long deadlift pants, you will still bang your shins up.
However, deadlift pants are a good option to protect your shins as you hone your deadlift form.
There are a few problems with relying on deadlift pants:
Nevertheless, using long deadlift pants are a smart way to start deadlifting or practice refining your deadlift form.
My favorite socks for deadlifting at this point are MOXY Performance Deadlift Socks. They last long, are comfortable and go over the knee.
Another option to deadlift without scraping shins is to get deadlift shin guards. Even though deadlift shin guards are not permitted in powerlifting competitions, you have the same benefits of deadlift socks with added protection for your shins.
In your next deadlift workout, use light bumper plates to practice perfect deadlift form.
Bumper plates are the same size as standard 45 pound iron plates, but are available in weights as light as 10 pounds.
As a result, bumper plates are an excellent tool to improve your deadlift form and prevent unnecessary injuries.
Great deadlift form is how you prevent bruising your shins while deadlifting.
Deadlifting every day you workout will help you work on your form.
You can deadlift everyday you train, but you cannot go heavy every day.
Daily heavy deadlifts will be too much for your central nervous system to handle.
Here are 10 deadlift form rules to prevent lower back pain.
Scraping your shins on the deadlift is very painful and can even result in bloody shins.
Learning how to deadlift with great form is the best protection for your shins.
As well as avoiding the risk of other injuries when deadlifting.
Perfecting your deadlift form should be your goal, not how much weight you can deadlift.
Even if you do not deadlift heavy, you still gain many health and fitness benefits from deadlifts.
And believe me, at 61 years of age with a torn meniscus, I do not deadlift heavy.
This post gives you 15 actionable tips to prevent hurting your shins on deadlifts.
What are your best tips to prevent scraping shins deadlift pain?
If you regularly attend exercise or weights classes, you’ve probably noticed that knee-high workout socks are all the rage – and not just with teenagers.Turns out, knee-high performance socks got their start within the CrossFit community. Andrew Deters, marketing manager at Southern California-based Moxy Socks, says that Moxy Socks was inspired to create their “Deadlift” sock after hearing that when people go to dead lift weights, the barbell would scratch their shins.
“We took the construction of a ski sock, which is called full-cushion, and made that go from the mid-calf all the way up to the knee. So, the bottom half of the sock is very breathable and flexible, while the top is thick and essentially padded,” Deters explains.
The styles are rad, the fabric is a blend of 85 percent Pima cotton, 9 percent nylon, 5 percent spandex and 1 percent polyester, and they do provide some compression on the calves, which and helps with blood flow during your workout. For less than $12 a pair, they are totally worth checking out, but look out, your kids will probably want a pair, too!
Photo: Moxy Socks
Related Products on Amazon We Think You May Like:
30Second Mobile, Inc. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
The treadmill became my best friend after I quit playing basketball.
But after hearing about distance running limiting muscle growth, and looking for other ways to stay lean, I found HIIT.
This a simple, non-technical guide, of everything I’ve learned about HIIT (high-intensity interval training) after 30+ hours of research. Health benefits, workouts, science-backed studies, and more.
Let’s get into it.
|What does HIIT mean?||High-intensity interval training|
|What’s HIIT?||Short spurts of intense exercise followed by a brief resting period|
|Where can I do it?||Gym, home, outside, you name it.|
|Benefits||Burn calories faster, weight loss, increase aerobic capacity, help regulate eating habits, build muscle, improve libido|
|Workouts||Beginner and advanced workouts below.|
|FAQs||11 questions covered below|
|Diet||What to eat before and after a hit workout.|
High-intensity interval training (HIIT) consists of small bursts of intense effort followed by a resting period. An example of a HIIT workout on a treadmill would be 8 sets of 20-second sprints followed by 10-seconds of rest.
HIIT increases endurance and overall energy, burns fat and builds muscle simultaneously, boosts metabolism and helps regulate eating habits, and more importantly, burns more calories in less time.
HIIT can be done practically anywhere, on any machine, with or without weights, and by people of all ages, fitness levels, and athletic ability.
Both HIIT and traditional endurance training will increase your aerobic capacity (VO2 max) but you’ll get better results in less time with HIIT — especially if you’re young and not very active (1).
The higher your VO2 max, the less likely you are to get cardiovascular diseases like high blood pressure, obesity, heart failure, coronary artery disease, or metabolic syndrome.
It also works both aerobic and anaerobic fitness levels allowing your body to burn fat and build muscle at the same time.
HIIT helps reduce body fat and prevent insulin resistance in young women which can lead to diabetes (4).
And you’ll burn even more calories than you would with sprint interval training (SIT) which is the same thing but intensity levels never drop below maximum effort (think: running vs. hauling ass) (5).
Compared to traditional cardio workouts (e.g. long distance running) it’s quite possible to burn twice the calories in half the time with HIIT training.
Like traditional weightlifting, there’s an ‘after-burn effect’ with HIIT known as EPOC — excess post-exercise oxygen — where your body continues burning calories for nearly two days after your workout (6).
This elevates your metabolism and can help control your sweet tooth by maximizing ghrelin and leptin. Ghrelin and leptin also help with fat burn and weight loss.
Quick, intense workouts like HIIT have been linked to enhanced cognition in children (8). HIIT helps to increase mitochondria levels which is what’s responsible for energy levels.
Studies have shown that long, intense workouts are tied to lower testosterone levels and libido.
Physical activity of any kind, and HIIT training in particular, can help promote the growth of collagen in your skin which will lessen wrinkles, improve skin elasticity, and skin moisture.
The infamous Tabata HIIT regimen comes from Professor Izumi Tabata.
He studied 2 groups of athletes: one trained 3x per week at a moderate intensity for 60 mins, the other trained 3x per week for only 4 mins at max. intensity (20-second intervals, 10-second breaks).
After 6 weeks, they discovered HIIT’s unique ability to build muscle and burn fat simultaneously much faster than most traditional training methods.
Dr. Martin Gibala didn’t believe HIIT was for the average person. He argued that low volume HIIT was as effective as 4-minutes of Tabata. (9) He found HIIT training 3x per week to be the same as traditional cardio 5x per week..
In 2011, after further testing seniors and inactive people, they found HIIT reduces the risk of inactivity-related disorders/diseases such as obesity, diabetes, and cancer (10).
Jorge Zuniga, Creighton University, asked a simple question. What style of HIIT most impacts aerobic capacity (VO2 max) in the shortest time?
He tested 12 triathletes and concluded that 30-second intervals with 30-second rest at 90% max. was most effective.
Athletics coach Peter Coe had his son run 200-meter sprints with 30 seconds rest.
This type of training was inspired by German coach and university professor Woldemar Gerschler and the Swedish physiologist Per-Olof Astrand. (12)
Dr. Niels Vollaard believe, like Gibala did, that HIIT was too intense for the average person.
For six weeks they put 29 sedentary men/women through 3 10-minute workouts per week. They found aerobic capacity and metabolic health improvements across the board.
Each 10-minute bike session consisted of low intensity cycling with 1-2 max. intensity intervals (10-20 secs). (13)
If you need some ideas, check out the workouts below. Keep in mind, you can always tweak the duration/intensity of a HIIT workout.
If a workout calls for 10 x 30-second sprints at 100% max. effort, there’s no reason you can’t do 60-second sprints at 85% effort, especially if you’re a newbie.
Find more basketball workouts here.
Find more treadmill workouts here.
Find more stationary bike workouts here.
Find more elliptical workouts here.
Find more step machine workouts here.
Find more swimming workouts here.
More jump rope workouts can be found here.
A: Make sure you’re hydrated and have enough energy to burn. Carbs and some protein usually do the trick but don’t overdo it or you’ll end up feeling sluggish. Here are some ideas, try eating 1-2 hours before gym:
Wheat toast and eggs, granola and greek yogurt, peanut butter and banana sandwich, cottage cheese and dried fruit, and of course plenty of water (at least 1L).
Once your workout is finished, eat within 45 mins. Some healthy suggestions include rice and a chicken breast (lean), greek yogurt and dried fruit, or peanut butter and apple slices.
A: Supplements that boost your energy (temporarily anyways) are all over the place. My personal favorite pre-workout is caffeine in the form of coffee. I used to take pre-workouts like C4 but those things can’t be good for you.
A: Yes. P90x is HIIT because it incorporates intense intervals with short periods of rest.
A: Any intense interval session with short resting periods would qualify. Avoid long periods of moderate intensity and aim towards short spurts of intense effort. Example: 10 mins of 30 secs max. effort sprints followed by 30 secs rest
A: It depends on a few things: your fitness level, workout intensity, and recovery time. Seasoned athletes can handle 3-4 intense workouts per week. As a beginner, 2+ days per week is pushing it. When in doubt, listen to your body.
A: Yes! That’s the beauty of HIIT — you can build muscle and burn calories and fat simultaneously. The general rule of thumb is the shorter the intervals and the higher the intensity of those intervals, the more muscle you’ll ultimately build.
A: Yes! HIIT can be done by people of all ages with modification. In fact, experts say HIIT is more effective in seniors and can increase energy/efficiency at a cellular level. This study suggests doing this workout 3 times per week: 10 x 60-second cycling at ~60% of max. power with 60-seconds recovery.
A: This study shows that HIIT is a feasible and time-efficient way to whip your kids into shape!
A: Dr. Tabata claims (see above) 4-minutes of 20-second max. effort intervals with 10-second rests are most effective. Here’s an infographic from Daily Burn that helps you find your perfect HIIT workout:
Came across lots of acronyms while researching, here they are:
CRF: Cardiorespiratory fitness (CRF)
MICT: Moderate intensity continuous training
HIIE: High-intensity intermittent exercise
SIT: Sprint-interval training
SSE: Steady-state exercise
LISS: Low impact steady state
REHIT: Reduced-exertion high-interval training
Here are some additional resources that I came across during my 20+ hours scouring the internet about HIIT. Wanted to include them here as I thought they might be helpful!
Bodybuilding.com: High-Intensity Interval Training: The Ultimate Guide
MyProtein.com: How Does HIIT Boost Metabolism?
ExperienceLife.com: Guide to HIIT
WellnessForce.com: High-Intensity Interval Training & Skin Health
9 – A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms
10 – Low-Volume Interval Training Improves Muscle Oxidative Capacity in Sedentary Adults
For more information about the original article, go to : https://fitnessgoat.com/guides/hiit/
Dumbbell exercises form an integral part of most strength training programs. They can be used to develop the various different elements of strength such as maximal strength, hypertrophy or muscle mass, explosive power and strength endurance.
Free weights such as dumbbells activate smaller stabilizing muscle groups to control the exercise. Resistance machines on the other hand, tend to work muscle groups in very strict planes of movement. The downside of this very strict movement is that while some muscle groups will become significantly stronger, other, smaller muscles are neglected.
The other advantage dumbbell exercises have over machines is that they fit around your body so the movement can be performed correctly. Although resistance machines can be adjusted, such as the seat height for example, the movement pattern is still largely governed by how the machine is built.
Athletes typically favor dumbbell exercises over machines as they can replicate sport-specific movements more accurately. They also know that they will develop a more balanced physique and structure if most of their routine employs free weight exercises.
The dumbbell exercises below have been divided into the major muscle groups of the body. There are literally an unlimited number of routines you can put together with just a handful of these exercises. The first step is to determine an outcome – general fitness, increased muscle mass, strength endurance, improved athletic performance for example. Not only will this dictate which dumbbell exercises you select it will also dictate the weight, type of adjustable dumbbells and number of sets and repetitions you choose.For sample weight training programs that focus on different elements of strength see the main strength training section.
Flat Chest Presses
Incline Chest Presses
Flat Chest Flies
Incline Chest Flies
Seated Shoulder Presses
Single Arm Row
Lying Bent Over Rows
Decline Seated Bicep Curls
Overhead Triceps Extensions
Single Leg Calf Presses
Seated Calf Raises