Can you tell the difference between these two traditional dead lifts?
Dead lifts are a great full body, multi joint work out.
It is a common myth that an individual can't dead lift because they have a bad back. This exercise done properly will strengthen the density of your bones and improve core stability which might help (with the proper plan and medical supervision) to reduce back pain.
The first video, we see very common mistakes that we see with a lot of beginner lifters. The hips rise too fast, which builds tension in the hamstrings and force the back to take over for the rest of the lift. Performing dead lifts this way over long periods of time could lead to bulged discs, pinched nerves and other back injuries.
The second video, we are focusing on proper form and creating tension though the bar. The cues we like to use are "bending the bar" and "driving the floor away". To "bend the bar" focus on engage your upper back and core with proper grip, evenly distributing the pressure coming down through both arms. From the 'bottom' of your deadlift you should feel tension in your hamstrings, engage your glutes and feel like you are actively driving your body away from the floor with a strong core - "drive the floor away". It is hard to see these faults for your self unless you are being filmed while performing your lift. Find a friend or team mate to film your lifting sequence, for a medium to heavy lift, to see what your body does.
Remember we want you training your whole life with proper technique. It is better to lower the weight to let your body get used to the proper body position and new cues.
Still having trouble with various components of your dead lift? Book a session with your sports therapist to help find the cause of your restrictions. You can book your next session in the link in our bio.
Proper form = proper function!
With the Great North Run coming up in just 8 days I have had a number of clients coming to see me with shin pain!! More often than not this is caused by shin splints. Shin splints are fairly common in runners and are not usually serious however they can stop you from running if they are not treated!! The main symptom is shin pain. This can be felt over a large area of the shin, often improves with rest and can manifest itself as a dull ache in the beginning but can become a sharp pain stopping you from exercising if left untreated.
What causes shin splints?
It isn't always clear what causes shin splints however there are several factors which can increase the risk of you developing them: • A sudden change in your exercise plan, increasing the distance or pace you are running at.
• Running on hard surfaces such as roads
• Running on uneven surfaces
• Having tight calf muscles, weak ankles or tight Achilles tendons.
Massage can help massively with shin splints by reducing tightness in the calf muscles and in the Achilles tendon areas. Kinesiology taping can also help. The Kinesiology tape provides muscle support, reduces pain and, when applied correctly, increases blood flow and lymphatic drainage. It does this by lifting the skin creating a small space between the muscle and the dermis layers. This space takes the pressure off the swollen or injured muscles underneath allowing smooth muscle movement and makes space for drainage and blood flow.
The following video shows how to apply the tape in a very informative way!
Suffering with aches and pains? I can help!! From now until the 17th of May I am offering discounted rates!! ☆ Sports Massage/Deep Tissue Massage £20
☆ Kinesiology Taping £10 (Genuine KT tape)
☆ Pre/post event Massage £10
☆ U18 Sports Massage £15 (parent or guardian must be present)
For more information or to book an appointment please visit my Facebook page or give me a call on 07540566989!