15 Ways to Avoid Scraping Your Shins Deadlifting – How to Stop Bruising

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:

scraping shins deadlift prevention tips
15 scraping shins deadlift prevention tips

Take a Jump Stance

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.

Do Not Squat Down to the Bar

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.

Think of Your Arms Like Hooks

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.

Lift Your Chest

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.

Think Vertical Leg Press

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.

Push, Do Not Pull

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.)

Watch Strongman and Powerlifter Alan Thrall Explain Deadlift Setup Tips to Prevent Scraping and Bruising Your Shins

Deadlift Straight Up – Not Back

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.

Drive Your Hips When the Barbell Reaches Your Knees

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.

Lower the Barbell in the Same Way

Move your hips back till the barbell reaches your knees.

And then lower the barbell to the floor.

Stop Bouncing

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.

Get Deadlift Shoes – Today

Stop wearing running shoes for deadlifting.

You want a flat shoe with hard soles to deadlift because:

  • This is the best way to distribute the weight throughout your foot.
  • Flat soles reduces the distance between your feet and the floor, reducing the distance of your deadlift.
  • Every millimeter reduction in how high you must deadlift the bar counts.
  • Hard soles gives you better stability, which results in better barbell control, and deadlift form.

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:

Chuck Taylor All Stars

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.

Reebok Crossfit Nano

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.

Nike Metcon 4 Training Shoe

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. 

Invest in a good pair of deadlift shoes, whether the  Chuck Taylor All Stars or the Nike Metcon 4.  Do not risk injury.  There are many deadlift shoe options available and no excuses.

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!”  

scraping shins deadlift problem? Get the Right Shoes to improve your deadlift form and avoid injury
Ray Padilla’s advice – How to avoid scraping shins on deadlifts and other injuries? Get the Right Shoes!  Follow Ray on Instagram @eps_training.


Deadlift Pants for Scraping Shins

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:

  1. You cannot easily see the middle of your foot for the deadlift setup.  And as you know, setting up the bar over the middle of your foot is critical to getting the maximum push off the floor.
  2. If you decide to compete in powerlifting, deadlift pants are not allowed in competition.  So you better get used to deadlifting without the shin scraping protection of long pants in case you want to compete in a powerlifting meet someday.
  3. Relying on deadlift pants to protect your shins will not help you better your deadlift form.

Nevertheless, using long deadlift pants are a smart way to start deadlifting or practice refining your deadlift form.

Deadlift Socks are a Good Investment

On the other hand, deadlift socks are an excellent investment.  In contrast to deadlift pants, these are the benefits of deadlift socks:

  1. You can easily see the middle of your foot for the deadlift setup.  An effective cue to judge mid-foot is to set the bar directly over where you tie your shoe laces.
  2. If you decide to compete in powerlifting, deadlift socks are allowed in competition.
  3. deadlift socks do protect your shins and help you focus on improving 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.

You can also use soccer socks for shin protection, but the advantage of Deadlift Socks like MOXY is that they have additional padding in the shin area for better shin safety.

Deadlift Shin Guards

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.

Practice Makes Perfect

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.

Related Post:

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.

I lost 75 pounds in 6 months just from real foodsquats, deadlifts and pushups.

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?

Read more: https://hashimashi.com/scraping-shins-deadlift/#ixzz5Ks7Srmg2

26 Remarkable Benefits Of Deadlifts To Unleash Your Fitness

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

Fitness Gear: Workout Performance Socks Are a Thing & They’re Legit!

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:

Moxy Socks
Moxy Socks$7 & Up

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HIIT TRAINING: Everything You Need To Know

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.

Man and woman each riding airdyne spin bike inside gym



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.


8 benefits of hiit workouts
Source: Advanced Medical Certification



Increase endurance, burn fat, build muscle

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.

Lose weight and protect against diabetes

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.

Boost metabolism, regulate eating habits

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.

Improve focus, energy, libido

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.

Firm skin, fewer wrinkles (anti aging)

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.

Peter Coe

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)

Vollaard (REHIT)

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)


Maximizing time spent near VO2 max during 15 / 15 HIIT sessions
Source: Pinterest



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.








7-minute circuit

7-Minute HIIT Workout
Source: PopSugar


30-minute basketball HIIT


Find more basketball workouts here.


Treadmill fat burning


Find more treadmill workouts here.


How to do HIIT on a stationary bike?


Find more stationary bike workouts here.


20-minute elliptical workout


Find more elliptical workouts here.


20-minute stairmaster workout


Find more step machine workouts here.


HIIT swimming


Find more swimming workouts here.


30-minute jump rope workout


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:


HIIT Formula Inforgraphic by Daily Burn
Source: Daily Burn



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



1- Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials

2 – The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis

3 – Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

4 – The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women

5 – Dissimilar Physiological and Perceptual Responses Between Sprint Interval Training and High-Intensity Interval Training

6 – Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management

8 – High-intensity training enhances executive function in children in a randomized, placebo-controlled trial

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

11 – Physiological Responses during Interval Training with Different Intensities and Duration of Exercise

12 – High-intensity interval training Wikipedia

13 – Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training

14 – Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women


For more information about the original article, go to : https://fitnessgoat.com/guides/hiit/


Over 20 Dumbbell Exercises Complete with Animated Diagrams

Strength Training

 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.

Why Free Weights?

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.

Exercises By Muscle Group

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.

Chest Dumbbell Exercises

Flat Chest Presses

  1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
  2. Lower dumbbells to chest in a controlled manner.
  3. Press dumbbells back to starting position and repeat.
  4. Avoid locking elbows
Flat chest press

Incline Chest Presses

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Incline chest press

Flat Chest Flies

  1. Lying flat on bench, hold dumbbells directly above chest.
  2. Bend elbows slightly and maintain throughout the exercise.
  3. Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
  4. When upper arms are parallel to floor, return the weights to the starting position and repeat.


Flat chest fly

Incline Chest Flies

  1. Adjust bench to an incline of 30 to 45 degrees.
  2. Repeat as above.
Inlcine chest flies

Shoulder Dumbbell Exercises

Seated Shoulder Presses

  1. Sit upright on bench with dumbbells over head. Make sure back is flat.
  2. Lower dumbbells slowly to shoulders.
  3. When arms are at 90 degrees, press the dumbbells back up and repeat.
Seated shoulder press

Lateral Raises

  1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
  2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
  3. When arms are parallel to floor, slowly lower back and repeat.
Lateral raises

Reverse Flies

  1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
  2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
  3. When arms are parallel to floor, slowly lower dumbbells back.
Reverse flies

Front Raises

  1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
  2. Raise one dumbbell directly in front of you.
  3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.
Front raises

Back Dumbbell Exercises

Dead Lifts

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
  3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.
Dead lifts

Single Arm Row

  1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
  2. Hold one dumbbell with arm extended.
  3. Raise dumbbell up to your midsection keeping back still throughout movement.
  4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.


Single arm rows

Lying Bent Over Rows

  1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down.
  2. Pull dumbbells up towards chest.
  3. Slowly lower dumbbells back down and repeat.
Bent over rows

Trapezius Dumbbell Exercises

Upright Rows

  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping dumbbells close to body, raise them to chin.
  3. Hold for a count of 2 and slowly lower to start position and repeat.
Upright rows


  1. Stand upright, feet shoulder width apart, knees slightly bent.
  2. Keeping arms straight ‘shrug’ shoulders as high as possible and hold for a count of 3.
  3. Relax and repeat.
  4. Do not roll shoulders backwards as you shrug up.

Biceps Dumbbell Exercises

Decline Seated Bicep Curls

  1. Adjust bench to a 45 degree incline.
  2. Hold dumbbells at sides. Arms should be fully extended.
  3. Keep elbows close to body and curl weight up by bending elblows.
  4. Slowly lower dumbbells and repeat.
Decline seated curls

Hammer curls

  1. Stand upright with dumbells at sides.
  2. Turn palms inward so they face body.
  3. Curl dumbbells up slowly keeping your elbows close to sides.
Hammer curls

Preacher Curls

  1. Set bench so back rest is approx 45 degrees.
  2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
  3. Keep back of upper arm against back rest and curl dumbbell up towards face.
  4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.


Preacher curls

Concentration Curls

  1. Sit on edge of bench with feet flat on the floor.
  2. Holding dumbbell place elbow on inside of thigh, just above knee.
  3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
  4. Slowly lower the weight and repeat for desired number of reps before switching arms.


Concentration curls

Triceps Dumbbell Exercises

Overhead Triceps Extensions

  1. Stand upright, feet shoulder width apart.
  2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
  3. Slowly let elbow fold so dumbbell is lowered behind head.
  4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.


Overhead triceps extension

French Presses

  1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
  2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
  3. Extend both your arms back to start position and repeat.
French presses

Triceps Kickbacks

  1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
  2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
  3. Extend elbow so entire arm is parallel to ground.
  4. Slowly return to start position and repeat for desired number of reps before changing arms.

Tricep kickbacks

Leg Dumbbell Exercises

Half Squats

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.
Dumbbell squats

Dumbbell Lunges

  1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
  2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
  3. Push off with front foot to return to starting position.
  4. Repeat for the desired number of reps and change legs.


Dumbbell lunges

Calf Dumbbell Exercises

Single Leg Calf Presses

  1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
  2. Stand on one foot on edge of bench frame.
  3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
  4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.
Calf raises
Original article by Sports Fitness Advisor

What is Vaporwave?

What is Vaporwave? If you’ve ever been rummaging around the internet or youtube you might have encountered this term called, Vaporwave. What is it?

Why do people type strange or mysterious captions in all-caps with spaces in it? Like N O S T A L G I A

Vaporwave is an art and musical movement formed in the late 2000’s early 2010’s that takes old tracks and samples and slows them down. The music itself is based in heavy electronica and synth, combined with 80s or vintage sampling to create some interesting effects. Well the easiest way to explain is more to show you:


Moxy Socks Macintosh Plus Vaporwave AESTHETIC


Here are all the socks down below which we have created to celebrate the Vaporwave artstyle.


Vaporwave Palm Tree


Let us know if you like these socks and if you’d like to see anything else. We do have a ton of new dye sublimation socks available.


Follow us on instagram @moxysocks

Should House Cleaners Do Your Laundry?

More often than not, people tend to get confused when asked what is the difference between a maid and a house cleaning service. They mistakingly change terms around, unaware of the exact services each of these persons provides. Accordingly, they have unrealistic expectations concerning the type of work that will be done around the house. One common ground of confusion is the laundry matter: should a house cleaner/maid/cleaning lady be expected to do your laundry? We all do laundry, and it’s a chore that takes up a lot of the limited free time we have. So knowing if we can rely on our regular house cleaners to handle this task also is important. We are going to try to address it today.cleaners near me

The Difference Between Cleaning Services And Housemaids

Cleaning ladies and house cleaners handle different types of tasks. While cleaning ladies do take care of the cleaning, they do not tidy up to clear up the surfaces they will be cleaning. In other words, cleaning ladies will not pick up any of your Moxy socks and clothes lying around the house, or put away the kids’ toys and your sports gear. On occasion and rather rarely, a cleaning lady may be asked to organize items around the house. However, it is a better idea to ask a housekeeper or a maid to handle these particular chores. Since they know you and your personal preferences better, they should be able to do a better job.

Cleaning ladies show up with all the necessary cleaning products on them, and take them back once they will finish their job. So you will not have to worry about buying supplies for them. Nevertheless, if you have any special cleaning requirements, you would like for certain products or brands to be used, or you are embracing the eco-friendly trend and you would like for the cleaning lady to use green supplies, you can buy your own cleaning supplies. Keep in mind standard cleaning prices will usually differ from deep cleaning rates for spring cleaning, when moving into a home, or in anticipation of an event.

If you want to find some reliable cleaning services for your home, you can do a brief search for the terms cleaners near me open today and compare a few services that will pop up. For fully reliable and experienced cleaners, get in touch with Prosco and have them recommend the best cleaners in your area. They have solid databases of experienced and verified cleaning services in all states and cities. Give them a call and schedule an appointment today to make your home look sparkling clean again. During the first visit, the cleaners will perform a deep cleaning, followed by maintenance sessions. Standard cleaning means tidying up and organizing all surface items. Deep cleaning implies having the furniture lifted and moved around in order to gain access to all inconspicuous surfaces.

Professional cleaners are expected to sweep and mop floors, clean sinks and bathroom vanities, kitchen and bathroom counters, vacuum all carpets and upholstery, polish chrome surfaces, make the beds and replaced old sheets, fold laundry and towels. However, they will not do the laundry, tidy up clutter or do the dishes unless specifically agreed upon during the initial walk-through. These extra chores like doing the laundry sorting colors, spraying stains, and folding take extra time that you may want to have the expert cleaners spend doing something else.

It is a good idea to make clear lists of your expectations and openly communicate them to the cleaners once they reach your home. Cleaners will usually set up clear boundaries of what their standard and deep cleaning service will include.

Maids and housekeepers can be expected to sort clothes and bed linens, load your washing machine and even iron and fold your dried clothes. They can also sort and mark all clean linens and place them in their regular storage locations.

Talk All Details Through

If getting the dishes or laundry done is one of your greatest requirements, especially in a household full of children who get their clothes dirty all the time, you can hire a maid or clearly discuss all the job details with a local cleaning service. See what extra services they are willing to include, and how much these extra chores will influence the final bill. If you have no problem with paying a little extra per hour to get rid of this hassle, you have plenty of options at hand. Call Prosco at (888) 204-8406 and schedule an appointment with a local house cleaner or cleaning service today!

Top 10 Moxy Socks for Holidays 2017

It’s beginning to look like that time of year again…Christmas, Hannukah, Thanksgiving, Kwanzaa, Black Friday….or whatever Holiday you want to celebrate this Winter Season!

Here is our Moxy Socks Top 10 List for our best selling socks this 2017 Holiday Season



I’m a F***ing Unicorn

These socks started out in a dream, within a rainbow, inside an alternate dimension, and eventually wind up on your feet. Just kidding but actually we rode the wave of the unicorn before it was cool.


Jesus and Psychedelic Jesus

How fun! We have two versions of Jesus that we sublimated on some socks for you. The first is a sincere and endearing glare of the most famous man of all time  that will make you rethink what you’re doing in life. The second is a psychedelic version we stole from an actually gif or giphy of Jesus in a psychedelic electric club that flashes. Whatever your take on the big man, these socks are high quality and come out with a vibrant image of Jesus dye-sublimated on our brand new dress socks.


Colored Body Bolts

We started creating some wicked socks for soccer and softball. Soccer moms and softball dads would drop by our store and ask, “Do you have these socks in youth?” So we started carrying these vibrant and colorful socks electrified with a lightning bolt in adult, womens, and youth size.



Chicken, Duck, Bird, Ostrich Legs

Our chicken legs socks have been a hit for the last 3 years or so. We asked ourselves, what would be funny…people with Chicken Feet! And then this happened: (viral chicken image) It was so fun in fact, Viva Frei (a talented and hilarious youtuber that we stumbled into) thought these were Ostrich feet socks. More colors and different ways later, we have Duck and Bird Socks as well.



American’s Finest 3-Pack

When people ask us about our socks, they are often wowed by the quality. Our american themed socks were made for the average hardworking american who needs comfort and reliability for long days on the job or at the gym. These socks are for policeman (Thin Blue Line flag), firefighters ( Thin Red Line Flag), and an American Flag. Our Deadlift Block socks were SO popular we copied the style and put these flags on the front of the socks.


Dank Meme Socks

Memes are popular. Memes are becoming so popular, you can’t scroll through your facebook or instagram without seeing a pepe meme, salt bae, or the Cash me ousside girl on your feed. So why not throw these on socks? With dye-sublimation anything is possible, as we created more and more hybrid socks . Dank Meme socks was born. Check out all the styles of Meme socks here: www.dankmemesocks.com


The Block… in COLOR!

Our deadlift block originally came in black and white…but for those with a more ostentatious taste, these bad boys come in Blue, Red, Yellow, Green, and Cyan. Choose any color you like, but the protection along your shins will be second to none.


Oddball Argyle

This year, we were able to get some great dress socks in. While a bit different from our athletic socks, these socks come in a smoother material for a more finessed and dressy look. So we created Oddball Argyle. Go to the site to find all the different dress socks available to create your own personal style.



Pink Powerfit


The Blizzardhttps://www.247asaplocksmith.com/prices


How To Use Kettlebells In Your Arm Workout Routines

How To Use Kettlebells In Your Arm Workout Routines

Last Updated: 7th October 2016

If you want to have bigger, stronger arms, it’s going to take A LOT of work! Your arm muscles (biceps, triceps, and forearms) are actually fairly small muscles in comparison to your chest, back, and legs. Thankfully, when you train your upper body, your arms get a good workout. Throw in a few arm-centric exercises every week, and you’ve got a recipe for beautiful arms.

There are many ways to work out your arms:

  • Bicep curls with a barbell for maximum muscle recruitment and loading
  • Concentration curls with dumbbells for maximum isolation of the muscles
  • Preacher curls with a cable machine for constant muscle tension
  • Pull-Ups using your bodyweight for developing functional strength

But there’s one type of workout many people tend to forget: kettlebell workouts.

Why Kettlebells?

Kettlebells have become hugely popular in the last decade or so, but a surprising number of people still ignore them for the classic dumbbells and barbells. Kettlebells are the perfect addition to your workout, for some reasons:

  • They can help you get your heart rate up more effectively than a regular dumbbell or barbell movements.
  • Kettlebell training can help to reduce lower back, neck, and shoulder pain, and can improve lower back muscular strength.
  • Kettlebell exercises can restore and enhance lower back function.
  • Exercises like the Kettlebell swing can build maximum and explosive strength very effectively, and are great for overall conditioning.
  • Kettlebell training can help to enhance posture, coordination, and reaction to sudden perturbation.
  • Kettlebell workouts are better for fat-burning, power and endurance increases, and overall functional strength.

All pretty awesome reasons to start working out with kettlebells, right?

Make no mistake: kettlebell training is NOT a viable replacement for your classic weightlifting. You still need to use barbells and dumbbells, machines, and bodyweight exercises if you want to see serious results. Kettlebells are not as effective for overall strength gains.

But where kettlebell training DOES excel is regarding movement, coordination, balance, mobility, endurance, and cardiovascular conditioning. By mixing in a few kettlebell movements, you can change up the style of your workout and hit your arms from a different angle. At the same time, the active movements will push your cardiovascular system to its limits, leading to much better conditioning overall!

How to Use Kettlebells in Your Arms Workout Routines

Kettlebell exercises will not replace your regular arm workouts, but they will be an extra to enhance your training. Below you’ll find a list of the best kettlebell exercises to help you build bigger, stronger arms:

Two-Arm Kettlebell Row

Image Source: Greatist

This is a kettlebell variation of the classic Barbell or Dumbbell Rows. It’s one of the best exercises to help build middle back strength, but it hits your biceps and forearms beautifully as well. Best of all, it will increase the mobility and stability of your lower back.

Pretty easy, right? Working with kettlebells will make the exercise a bit harder, as the weight will hang down beyond the level of your hands. Talk about a killer middle back workout!

Kettlebell Figure 8

Image Source: Marisa’s Kitchen Talk

Be warned: this bad boy is going to BURN! Your abs are doing most of the work here, but your glutes and lower back are engaged to keep your upper body stable as you stay in the bent position. Your shoulders, arms, and forearms do all the work of moving the kettlebell around, giving them a great workout.

It starts out easy enough, but you’ll find yourself huffing and puffing in no time! You’ll feel the fire in your arms, glutes, shoulders, and abs. Definitely, a “finisher” to add to the end of your workout.

Kettlebell Push-Up

Image Source: Greatist

Push-Ups are one of the best upper body movements! They hit your chest muscles beautifully, but your shoulders and triceps do a lot of the work as well. By performing them from the elevated platform (the handles of the kettlebells), you make your chest and arms work a lot harder while taking the strain off your wrists. The result is a much more effective exercise and bigger muscles!

Warning: This can be dangerous if the kettlebells aren’t very stable. Be careful when performing push-ups, and make sure the weight is resting securely on the floor. The last thing you want is to twist your wrist if/when the weight topples.

Single-Arm Kettlebell Floor Press

Image Source: Greatist

This is another kettlebell variation of a classic dumbbell exercise. Floor Presses are ideal for developing upper body strength. The fact that you’re on the floor means that all the weight is on your chest, shoulders, and arms, and your legs do NONE of the work. It’s a killer upper body “pushing” workout that will help you build serious chest, shoulder, and triceps muscles!

The beauty of this workout is that it takes a lot of the strain off your shoulders. If you feel shoulder pain while doing bench presses, this is a good variation to reduce your risk of shoulder injuries while giving your arms one heck of an excellent workout.

Kettlebell Hammer Curls

Image Source: Shape Lift

Want to change things up?

Switching out dumbbells for kettlebells in this exercise places even more of the burden on your forearms, drastically enhancing your grip strength.

The movement still hits your biceps hard, but it increases the drag on your wrists–forcing the stabilizing forearm muscles to contract to keep the weight steady.

Note: You may find that the exercise causes wrist pain. If this happens, lower the weight for a few weeks to get your wrists used to the added strain. It’s the best way to avoid wrist injuries while developing your grip strength.

Kettlebell Slingshot

Image Source: Anokhi Media

Looking to kick your arm workout up a notch? This movement is more than just a great arm, shoulder, and core workout, but it will push your heart and lungs for a killer cardio session. The movement is beautifully simple, and you’ll have no trouble mastering it.

The constant passing from hand to hand will do wonders for your forearms. Every time your muscles contract to grip and swing the kettlebell, it will increase your grip endurance. Definitely, an excellent movement to add for not just your arms, shoulders, and core, but also your forearms!

Kettlebell Farmer’s Walk

Image Source: Redefining Strength

The Farmer’s Walk is one of the best exercises to develop forearm strength. Your muscles are contracted for 45 to 60 seconds, increasing your grip strength and endurance. But by switching dumbbells for kettlebells, you make the workout even harder. Your fingers have to clench tighter to support the load, which is being dragged down by gravity.

Note: You may want to start with a bit less weight than you normally use for dumbbell Farmer’s Walk.

If you want to push your forearms to their limits, use a kettlebell with an extra-thick handle. The open grip will work your arms in a unique way.

Two-Handed Kettlebell Military Press

Image Source: Greatist

Military Press is one of the best exercises for your shoulders, and your triceps do a lot of the work when lifting the weights overhead. Using kettlebells will change the load of the workout, hitting your shoulders and arms in a new way. It’s a good variation on the classic exercise. You’ll see the results in no time!

Bonus: To recruit your core muscles, lift just one kettlebell at a time, with the other resting down by your side. Your side and abs muscles will have to work to keep your upper body stable as you raise the weight overhead.

Kettlebell Lunge Press

Image Source: Kettlebell Kings

Lunge Presses are one of my favorite workouts! The Lunge portion hits your glutes, quads, and hamstrings, while the Press portion works your shoulders, back, and arms. All the while, your core is engaged to keep your balance as you are in the Lunge position. It’s not an easy exercise for beginners, but once you master it, you’ll see how awesome it is.

Talk about a wicked full-body movement! Throw this movement into your workout as a finisher, and it will hit your body HARD.

Kettlebell High Pull

Image Source: Girls Talking

The High Pull is an exercise meant to work your shoulders and arms like a boss. The fact that you’re lifting the weight from the floor up over your head means that your upper body gets one heck of a workout. It’s a classic “pulling” exercise that focuses on your anterior and lateral deltoids, biceps, and forearms. For sleeker arms and rounded shoulders, it’s definitely a movement to include in your workout!

Notice how there’s a bit of squat at the beginning of the workout? By performing that squat, you recruit the muscles in your glutes, hamstrings, and quads. This exercise combines a bit of lower body and core movement into your upper body workout. Winning

Kettlebell Renegade Row

Image Source: Skinny Mom

The Renegade Row is a surprisingly difficult movement, but a highly effective one! There are many components: the Push-Up hits your chest, triceps, and shoulders; the Plank hits your core and promotes greater endurance, and the Row works your back and biceps.

Combining all these movements into one exercise all but guarantees better fitness!

Note: Kettlebells lack the stability of hexagonal dumbbells, so be careful when performing this exercise! The last thing you want is to twist your wrist or injure your ribs if the kettlebell topples.

Control your movements, and keep your form tight throughout the range of motion. Take a moment to pause between the Row and the Push-Up. That second of pause hits your core even harder!

The beauty of this movement is that you are pushing up from an elevated platform (the handles of the kettlebells). This means that you get a deeper Push-Up, so more focus on your triceps, shoulders, and the outside of your chest muscles.

Two-Handed Kettlebell Overhead Extension

Image Source: Sambangs

Overhead Extensions are a classic dumbbell exercise to hit your triceps. It’s a fairly easy exercise to perform, and the fact that you’re using both arms means you can lift a lot more weight than you could with just one arm. Once you master the form, you’ll find that it’s one of the best triceps exercises.

Pretty simple, right? They’re an easy exercise even for beginners to master, and they’ll be one of the best to help you build serious triceps strength!

Kettlebell Reverse Curls

Image Source: Mike Mahler

Reverse Curls are a unique alternative to your classic Barbell Curls. You perform the exercise with a reversed grip–palms facing down instead of up. This means that you’re gripping the weight from above rather than supporting it from below.

The result is extra strain on your forearms, helping you to develop serious grip strength. It’s the perfect exercise to hit your forearms as you work your biceps.

Here’s how to do them right:

Note: You may encounter some wrist discomfort with this workout, but that’s to be expected. Be careful to keep your movements controlled and wear wrist braces if you need them, but don’t let a minor ache stop you.

Do this exercise right, and it will help you to develop serious wrist strength!

Since kettlebells are very handy, you can even do these exercises at home. It’s convenient and you should never feel too tired to do the routines.

Kettlebells can be a wonderful addition to your arm workouts if you know how to use them right. Include the exercises listed above in your daily routines, and you’ll see progress thanks to the unique design of the kettlebells!

Check out more information about kettlebell posture here with Health Ambitionhttps://www.healthambition.com/how-to-get-good-posture and for locksmith emergencies check.

Good Luck Bingo Charms: The Magic Socks

Did you ever notice how some people seem to have all the luck in the world? Bingo players in particular know at least one person who always wins, no matter how often they play, how many cards and games. It’s the so-called “dumb luck” you probably never or rarely got to experience on your own.

The fact that there are no formulas based on odds and other such elements that can explain the phenomenon only adds a deeper sense of mystery to it. However, even someone who has stopped trying to understand how luck works will usually continue to try and draw it to their side. And they will use different superstitions and lucky charms to at least grow their chances of winning. Some will be more strange or peculiar than others. And they may even include wearing lucky T-shirts, hats, or, why not, socks.

What Statistics Saybingo cash

Research shows that three out of four people have good-luck charms on them, whether they officially admit it or not. The majority of students, for example, claim they do better in tests when wearing their lucky socks, or some special piece of jewelry.

When it comes to passionate bingo players, things go pretty much the same way. Take a look at the clutter that is often times visible on their tables, and you will immediately understand they also fancy lucky charms. And they are not afraid to use it. Dice, rabbit’s feet, troll dolls, four-leaf-clover in different forms, you name it, bingo players probably have it laying around on their table.

And if you ever see a peculiar pair of socks sticking from underneath a table, you should also rest assured they are trying to win a game there. The allure of the bingo cash that can be won during a night out is definitely the main reason lots of people keep coming back for more. And also the reason why they will want to employ as many superstitions and lucky amulets and charms as they possibly can. If you are interested in giving this idea a try, we warmly invite you to take a look at our MOXY socks and make your pick. You will not only be wearing the coolest, high-quality socks ever, but you might even develop new gambling habits and, who knows, find them to bring you good luck.

Lucky Bingo Numbers

Go online and practice your bingo skills for as long as you need to. Even though the game itself has basic rules anyone can follow, no matter how inexperienced, it will always help to practice for a while. Get accustomed with every single detail of the game and see if you can find some lucky numbers that might increase your odds of winning once they will be called. Places like Australia-casinos ease things for you. You can play online for free or real money, get a hang of the game, make new bingo buddies online and share your experiences to one another for a deeper insight into what it means to play bingo both online and offline.