Tag Archives: Form

Running shoes are for running, not for Deadlifting

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Most running shoes are shock-absorbers with air or gel-filling. Their soles compress to absorb impact forces when you run. This can be helpful for running, but not for Deadlifting. Running shoes will compress when you Deadlift. And they’ll compress differently on every rep. You can’t control or predict where the bar goes. Your form is inconsistent which increases the risk of injury. Test the difference by taking your running shoes off and Deadlifting a set barefoot. You’ll instantly have better bar control because you removed the compressible sole between your feet and the floor. You’ll have better Deadlift form because the bar moves the same way on each rep. Better form increases the effectiveness of the movement. It increases your Deadlift while decreasing the risk of lower back injury. The best shoes for Deadlifts have soles that don’t compress under the weight. Hard soles that behave the same way on each rep so you control where the bar goes. Flat soles that put you close to the floor to decrease the distance you pull the bar to lockout. Soles with great traction so your feet don’t slip. To solve this problem get your hands on a pair of Olympic Weight Lifting Shoes.

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Proper Posture Prevents Back Pain

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Posture

Poor posture (sitting, standing, or lying down) makes the back more vulnerable to injuries and back pain; weak or shortened muscles contribute to poor posture. Fatigue also contributes to poor posture and back pain.

Poor Posture and Back Pain

When the spine is not in proper alignment the muscles, ligaments and spinal joints all are under extra stress. Muscle strain is the most common cause of back pain due to poor posture.

Discs can also suffer from poor posture. When the spine is in proper alignment, the cushioning, shock absorbing discs that are in between the vertebrae are not overly stressed and not as subject to injury.

Lower back pain is the most common back pain caused by poor posture, as the lower back supports most of the weight of the body. However, poor posture can also cause upper back pain, especially in those who slouch. Neck pain is also common.

Strong Muscles for Proper Posture

Muscles support the spine. A weakness in any of the muscles that support the spine makes it difficult to maintain proper posture. Poor posture is a common cause of back pain due to muscle strain, especially lower back pain.

– Exercises that strengthen and stretch the muscles that support the spine help maintain proper posture. See Back Exercises.

The back muscles, ligaments & discs are under extra stress when the spine is not in proper alignment. Strong muscles help keep the spine in proper alignment and prevent back pain. Strong muscles also prevent the spine from extending beyond its normal range of motion, which is essential to protecting the ligaments and disks from injury.

Flexible Muscles for Proper Posture

Tight, shortened muscles in the back or buttocks can throw the spine out of alignment and cause back pain. Stretching the back muscles is important for good posture, but other muscles, such as shortened hamstrings (muscles in back of thigh), can also affect spinal alignment.
What is Good Posture?

Many people remember being told ‘Stand up straight’ or ‘Don’t slouch’ when they were children. Like ‘eat your vegetables’, this is still good advice.

The spine, however, is not actually straight. The healthy spine curves inward at the neck, outward at the chest, and inward at the lower back. These two curves balance each other to ensure that the pull of gravity is evenly distributed. If the curves of the spine are increased or decreased the muscles, ligament and joints have to work harder to support the weight of the head and body. This leads to fatigue, strain and back pain.

When standing, the center of the head, the shoulders, center of the body, knees and feet should line up vertically.

COMMON POSTURE ERRORS

Common posture errors of the lower back that cause lower back pain:
Swayback – an increase in the natural inward curve of the lower back.
Flattened back – a decrease in the natural inward curve of the lower back.

Common posture error of the upper back that cause upper back pain:

Rounded or hunched shoulders – an increase in the natural outward curve of the upper back.

Common posture error that causes neck back pain:

Head Forward – ears in front of the shoulders, caused by a bent over position or hunching the shoulders.
The Lower Back Posture Errors

The positioning of the pelvis controls the curve of the lower back. The pelvis should be in a neutral position. If the pelvis tilts forward, sway back results (the natural inward curve of the lower back is increased). If the pelvis tilts backward, flattened back results (a decrease in the natural inward curve of the lower back). Control of the pelvis is key in keeping the lower spine in proper alignment and preventing lower back pain.

Like the spine, the pelvis is supported by muscles of the back, and abdomen and buttocks and strengthening these muscles helps maintain good posture and prevent back pain.

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The Importance Of Proper Form

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Proper-form


Prevents injuries

One of the most important reasons for maintaining proper form is to prevent injuries. If you are lifting a lot of weight, your body is likely to become slightly misaligned, which can place your muscles, joints and tendons in awkward positions that could potentially cause strains or tears. It is best to ease up on the weight if it means you are better able to maintain proper form.

Ensures correct muscle targeting

Since many weightlifting exercises are targeted toward specific muscle groups, a lack of good form can cause you to work out a completely different muscle or to strain the muscle you were targeting. Proper form, on the other hand, ensures optimal results in the correct muscle group.

Helps maintain proper breathing

Proper breathing is essential in resistance training exercises because it helps you generate more force and reduces the chance of heart problems or severe increases in blood pressure. When you use correct form, you will find it easier to move the air in and out of your lungs, which will also help you focus your attention on the task at hand.

Enables you to lift more weight

In order for you to lift the maximum possible weight, your muscles need to be in the ideal position to generate force. When you begin to move out of alignment, you place your muscles at unnatural angles, decreasing their functional capability. By maintain proper form, you will be able to lift a larger amount of weight, which will translate into more visible results in a shorter period of time.

Reduces unnecessary stabilizing actions

When you use bad form, a number of muscles — predominately those in your core — must work overtime to stabilize your body and try to prevent an injury from occurring. All these actions eat up available energy and significantly reduce the effectiveness of your exercises. That means more work with less results — not and ideal situation.

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