In the many years that I have been going for squat, I can probably count on one hand the number of times I have seen squatters working out in proper squatting shoes.
It seems that while other athletes will wear specialty shoes for whatever sport they participate in, most squatters do not consider the benefits that proper shoes can make to their performance and strength.
Your bed’s mattress is for sleeping, not squatting.
But when you squat in flat sneakers it is as if you are performing the lift while standing on your bed. The shock absorption provided by sneakers is great when you are jogging, but the compressibility of the sole hampers the squat (and other lifts) in multiple ways.Continue reading
The same confusion is faced by the bodybuilders when they come across the right selection in between EZ curl bar and dumbbells workout. It was the same challenge that most people have that made me to share my thoughts on barbell and Kettlebell deadliftsContinue reading
A proper knee flexion training will tire your quadriceps and cause sore muscles.
The general principle of strength training is that the development you desire takes place as you train your muscles with sufficient intensity to adapt and grow.
If your knee flexion training is intense enough to make those gains, it will tire your thigh muscles and cause some pain.
Especially for beginners, the effort required for productive weight training makes this pain a bit unavoidable. However, you control certain factors that can accelerate your recovery between workouts.
Why your quadriceps are sore after squats
Strength training and other strenuous exercises can trigger delayed-onset muscle aches that begin to work out about 24 hours after a productive one. It is believed that this pain is caused by micro cracks in the muscle tissues during exercise.
Changing the physical activity or exercising your muscles to fatigue are the most common causes of DOMS. Squats exercise your quadriceps, one of the largest muscle groups in your body.
Normal soreness from strength training seems to be particularly sensitive when you feel it in a muscle group the size of the quadriceps.
Eating and drinking with sore muscles
Contrary to some claims, there may be no magic potion giving DOMS the discomfort. However, soreness is a good indicator of your progress through the regeneration of the workout.
Swelling of the thighs through intense knee flexion training may not be the most comfortable, but this discomfort helps you get two to three days of muscle recovery before returning to squatting in your weekly workout rotation.
Dehydration can make DOMS more uncomfortable, so choosing water and juice over diuretics like caffeine and alcohol can help your recovery. Sports drinks provide sugar to power your muscles.
Warm up and stretching
Stretching and warming up your quadriceps before exercise can increase the elasticity of your muscle tissue and make them more resistant to tissue ruptures.
It is believed that warming up and stretching before exercise can reduce muscle soreness in the days after exercise. It is also believed that activity and stretching during your recovery days can also relieve your sore muscles.
DOMS will kick in 24 to 48 hours after your knee flexion workout or any other significant muscle strain. Your quadriceps will take up to 72 hours after this workout to repair the tissue load caused by strength training.
Some treatments, supplements or nutrients may help alleviate some of the discomforts of DOMS, but your muscles need this two to three day timeline to fully recover from a significant workout.
You should always seek advice from a qualified professional before trying any remedies or treatments that you are unfamiliar with.
Before changing your physical activity level or exercise program, contact a professional trainer and ask for a personal assessment of your goals and level of performance.
This is especially important for the safety of beginners and for those who are learning how to use new equipment or make new techniques or exercises.
How to Squat when you have Knee Pain
It is a common misconception to believe that the squat should not be performed if you have knee pain. When you have knee pain, in fact, the squat should become your best friend: In fact, it is one of the first exercises to be prescribed during the first phase of knee rehabilitation.
If done correctly, the squat trains the leg muscles and improves balance and coordination. To do the squat when you have knee pain, start with Step 1 below.
Squats and pains: Are they normal? How to avoid them?
You will certainly experience muscle pains after a particular intense workout. Especially with exercises like squats , excellent for training buttocks and legs, it can happen to experience widespread pain in all legs. One of the first questions that arise is whether it is a good thing or not.
It depends! The type of pain varies a lot, some are normal, others just to avoid. Let’s see together which:
Post workout pains
The feeling of heavy legs and aching muscles. The day after going down the stairs becomes a problem? Do you feel like walking like a robot? You are experimenting with the DOMS! Quiet though, it is a physiological adaptation of the body to training.
During your workout the muscles undergo micro fractures. During rest the muscle repairs these micro fractures and grows increasing its volume.
The legs in particular have very impressive muscle bundles and require really intense workouts. The squat is one of the best exercises to train buttocks and legs, needless to deny it, if you want results you have to do things to do the math.
But this is a workout that really goes to stress in an intense way legs and buttocks. To reduce a little pain remember not to neglect the stretching immediately after your training session and to drink a lot. You will see that with constant training your fitness will improve exponentially and the pain will be less intense.
There are pains that are not physiological at all but that are due to poor execution of the exercise. Let’s see together what and how to avoid them.
Backache: Very often, you can experience pain in the lower back. The lumbar area starts to ache already during your workout and often you do not even know if it is positive and you have to endure because you are a Spartan or if there is something wrong. Well … Stop now! There is nothing positive about lumbar pain due to the squat. The squat is an exercise that allows you to train but is also a functional exercise, or a movement that you happen to do even in everyday life.
Male joints, knees above all, but also ankles: Even this kind of pain is not at all normal and positive. In 90% of cases (we can even say in 100% once excluded previous diseases in the joints) is due to poor execution.
The name “medicine ball” or “Medball” sounds pretty old school. That does not speak against this versatile and effective training device. Maybe you know this big, a bit chunky ball even from physical education at school.
The medicine ball can be used for numerous exercises. Basically, it is less intended for classic throwing, but rather is an alternative to the dumbbell.
At the same time, he can perform excellent support exercises with him. The medicine ball training often aims to train the torso and the arms as well as to improve the condition.
Also skill exercises, abdominal muscle training as well as a leg workout are possible with medicine balls, which confirm the numerous experiences of the users.
It can be used as extra weight in classical exercises as well as in many special exercises. The “special exercises” and the special field of application include throwing, pushing and striking exercises. The quick and explosive power can be trained extremely well.
What should be considered during the medicine ball training?
The Medball already has a decent weight depending on the weight class. By dynamic throwing or pushing movements a clearly higher weight acts fast.
Attention! Please pay attention to the following points when training with the Medball:
Heat yourself thoroughly to prevent injury. Rope jumping or the like is also perfect at home.
In general, you should be fit for health and in case of doubt always have you checked by the doctor.
When doing dynamic exercises in your home, remember that there are no dangerous or breakable things in the way.
Single-leg Romanian deadlift is a challenge to your mental alertness and body-controlling capability. The movement requires utmost body stability and a sharp focus.
As soon as you lose your focus, you will slam your head right away into the floor. Bang!
In order to achieve any definite benefit and a real skill, you need to grab some genuine guidelines or a conscientious coach. No coach? No problem.
This article will help you to go from beginning to the end goal. You just need to be focused and consistent in this scenario.
Just bear with me till the end of this article and you will have plenty of actionable insights to work with.
The one leg Romanian deadlift, also known as 1-leg RDL is an effective lower body exercise. This is a worthy addition to your arsenal — it works whether you are a marathon runner or a soccer player as the workout offers more than the muscular strength. Romanian-style deadlift on single leg improves the strength of your hamstrings and the gluteal muscles.Continue reading
Recent studies have shown that many people are now prioritizing fitness activities, and so there is an evolution of various techniques and workouts with each having its own set of benefits.
Of all the workouts and exercises, the Barbell has become one of the most preferred technique when compared to any other available technique.
Though, it is not simple like you may think, it comes with great advantages. That is the reason most people love to execute ‘Barbell deadlift.’
To do the barbell deadlift, it is not necessary to hit the gym for sure. It will be enough if you are well-versed with all the required instructions and tips for this exercise.
Here, in barbell approach, there is always a need to know the exact weights of the barbell.
This is very important because the weight helps you determine the total number of heavyweight lifted.
Also, it is important to determine the time for the exercise. Every weight differs from each other. When taken a lesser weight or a basic weight, you will have to do the exercise for a longer period than normal.
Likewise, the period also keeps changing or differing from one weight to another. It is always a sincere advice to all the beginners and the newbie to start off with basic or the standard weights.
The one best thing that the beginners or a newbie can do is that they can start doing simple squats and exercises with the empty bar alone. Since the empty bar is not that heavy, it will help you get the basic warm-ups and let you stay fit and work hard. This will strengthen the core and will give shape to the abs.
Don’t rush to the heavier ones thinking that miracles will happen overnight!
Especially gaining the muscular body, abs, and the like — it’s never possible as it is not a five-finger exercise. The person needs to be continuously motivated and focused on the fitness goals.
Standard Barbell weight
Firstly, the term ‘STANDARD’ barbell weight is only used to differentiate the basic ones from that of the higher standard weights.
Now to get the exact idea of the weight of the barbell, you must make sure that both the bar and the weight plates are individually weighed. This simply enables accuracy when you perform the barbell deadlifts.
Usually, a standard bar (excluding the weight plates) weigh from around 45 pounds, the general ones. As you keep moving on, you will notice that the weights of the bars keep changing too. For instance, they mostly range from about 30 to 45 pounds.
It is also to be noted that the weights of the bars alone vary as per the length. So, while assessing the weight of the bar you need to make sure that you have considered the length of the bar at the same time.
Length fact of the barbell
If you clearly notice each of the barbells at the gym, you will likely discover that each of the barbells vastly varies from each other on the grounds of:
Length of the bar
The thickness of the bar
So, you will have to look at all these aspects and start calculating the weights. The length matters. Beginners don’t opt for too lengthy and thick bars. You may end up finding it difficult to lift them.
This will be a bad sign because you may end up with the wrong posture and might lose the confidence and motivation you acquired.
Types of Barbells
We are sure you are aware of the various type of barbell that is available in the market. If you don’t, no worries just read ahead.
Here are the popular ones:
Safety squat bars
Trap bars, etc.
Other than the Standard and the Olympic Barbells, the others look different from each other. While some are made handy to weigh or hold them, the other has safety measure like the safety squat bars.
Among all these barbells, the Standard and the Olympic barbells are quite popular and in extensive use in comparison to others. At your gym, you will be instructed to practice with the ‘standard barbells’ initially.
The reason behind this is nothing but that the fact that the standard bars are light and easy for beginners.
The Weight of empty Barbells
By the term empty barbells, we mean to say about the bar alone without the weight plates on it.
The weight of the empty bars is usually 10 to 15 pounds. Beginners can make the best out of the empty bars. They can start their exercise sessions with the help of the empty bar.
The thickness of the bar
It is true that the thick bars are the best options if you really intend to lose weight or turn out to be muscular. But the fact is that the thick bars are sincerely not advisable to the beginners.
They might feel it quite tough and will not be able to properly lift the weight. So, it’s better to be with slightly thick bars, especially for the beginners.
The heavy or the thick bars are a perfect combo for people who aspire to be great athletes, sportsmen, or fitness freaks.
They would all love to deadlift with the heaviest barbells out of all that they have. Quite challenging, isn’t it?
The dimensions of the thin bars
The thin bars usually are of dimensions ranging from 2.50 cm. The standard thick bars are about 3 cm in thickness. Choose the one that best suits your needs.
This is so because you alone are the one that has the capability to assess your need and set up targets.
Be wise enough while setting up fitness goals by bearing in mind that it can never be easy to accomplish or reach the goal. It is not a piece of cake. You need to have a lot of determination and dedication to the fitness exercises.
While adhering to your fitness plans, also remember that food plays a vital role in helping your body to stay fit. Say no to junk and welcome good food and good vibes.
Thin or thick bars – which is better?
Well, both are good in their own ways. But yes, there are some factors that will help you determine whether the thick or thin bars are better.
It will get quite difficult for you to deadlift with a heavy or thick bar. You can make way to overcome this difficulty by way of replacing it with a lighter or a thinner bar.
We think, by now you have got some of the concepts clear before performing the exercise.
Weight of the Plates
The best part about the barbell deadlift is that the weight of the bar can be customized as per your needs.
The customization can be done by either adding or removing the weights from the bar. If you are well-trained in deadlifts or weights, you can do it with all plates that weigh high. Caution only for the trained ones, pros, trainer etc.
On the other hand, if you’re a beginner or a newbie and you want to lose a few pounds — then you will be advised or instructed to go with the lightweight plates on the bar. With the lighters ones on the bar, the barbell deadlift will be easier and be motivating too.
The barbell lifts or exercises are beneficial since it strengthens the core muscles, lower back, delivers fantastic abs to you and a good posture to the body.
Above all, it is cost-effective to get your own set of barbells (Standard ones, provided).
You can start doing the deadlifts with lighter weights or simple squats too. Just be careful so you don’t hurt yourself in an attempt to do a deadlift. Understand the importance of doing the exercise only as instructed.
The one tip that will come handy for you while doing the barbell deadlift is to =&8=&. Make sure to deeply inhale while lifting and exhale while bending to the floor. Just concentrate on your breath.
There is a lot more you can do with these weight plates alone. You can start your warm up by taking one heavyweight plate and start to warm up by way of different exercises. Do squats, bench press, and other simple exercises. That would be a great way for your warm-up session.
Usually, the warm-up is done with an empty hand or lightly weighted dumbbells. But you can also do it with the weight plates that go on to the barbell. It would be fun and innovative too.
The Olympic Barbells are heavier than that of the Standard barbells. Mostly used by the athletes and highly trained ones.
These Olympic barbells usually weigh 20 kg (men) and 15 kgs (women). So that means that the Olympic barbells are made individually for each gender. The weight of these depends and defer as per the weight plates put upon them.
With the Olympic barbells that weigh about 45 pounds, exercises like the squats, bench press, deadlifts, etc can be done. These exercises help you in building up a very muscular body, biceps, strengthen core muscles, etc. Overall results are greatly visible if you stick to the Olympic barbells.
The weight plates of the Olympic barbells usually range from half a pound to 10 pounds (basis) and 2.5 pounds to 100 pounds (heavier). Get them all since the Olympic bars cannot accommodate standard weights on.
The thing here is that the Standard barbells and the Olympic barbells slightly differ in their weights.