Gym Professor Newsletter October 2015

Hello :)

Since our last newsletter, here's a few new articles for you, below. I hope you find the articles helpful.

Barbell Deadlift, with Eddie Hall    
Eddie's been training with my new Deadlift Deadener product this summer, so, given the opportunity to meet up with him for a deadlifts workout, how could I pass? The answer, I couldn't...I quizzed Eddie on all sorts over several hours and have included some of his tips and training habits in this article:
http://www.gymprofessor.com/index.php/exercise-index/erectus-spinae/barbell-deadlift-with-eddie-hall/

Why Have I Become so Weak? Minor Joint Injury Explained    
A look at why gym-goers go as weak as a kitten in certain movement patterns through injury, even though they may be so strong in others.
http://www.gymprofessor.com/index.php/workouts/workout-articles-and-tips/why-have-i-become-so-weak-minor-joint-injury-explained/

Bulgarian Split Squat for Muscle Activation and Pelvis Health      
My take on performing the Bulgarian Split Squat and why it's a good choice for maintaining or achieving a neutral pelvis. Includes a video demonstration and some suggested workouts.
http://www.gymprofessor.com/index.php/exercise-index/quadriceps/bulgarian-split-squat/

We also now have our Deadlift Deadener invention in stock. You'll see that it heavily features in our Barbell Deadlift article with Eddie Hall. Sales and user feedback has been phenomenal...I was only told today "The Deadlift Deadener is fantastic, I get in so tight to the bar and already my deadlift is more efficient and I've hit a new PB. Every gym should have them!" The success of the product will help further in the development of our Gym Professor enterprise and the free articles, advice and work that we offer. If you like what we do, please check the Deadlift Deadener out and share them with your friends online.

All the best,

Matt
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The web's free gym advice resource - www.GymProfessor.com - and shuffle workout app!
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NEW! The Deadlift Deadener load-distribution device - www.DeadliftDeadener.com

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Exercise of the Month - Dumbbell Deadlifts

Hi folks,

This newsletter is an edited article I wrote on behalf of a local magazine...

Having been asked to write advising the best exercises to perform – an ‘Exercise of the Month’ as it were - there’s no better place to start than one of his favored exercises (& mine), the all encompassing Dumbbell Deadlift. Overlooked unfairly as being “advanced” by leisure trainers and often performed incorrectly by weight trainers, I’ll set out to explain why (when performed correctly) it’s an exercise of benefit to male and female trainers of all ages whom do not have any prior contraindications, providing key steps and tips to getting it right.

This Neolithic lift is a function we perform multiple times on a daily basis and often get it wrong, resulting in back injury & fatigue. Practicing this style of lift in an exercise setting with competent tuition is a fantastic way to learn control, perfect technique and create a good-lifting habit to continue in our day-to-day activity, greatly reducing chances of injury through poor lifting. Moreover, by increasing strength of the required primary muscles – lower back, thighs, buttocks – and stabilizing muscles – abs, shoulders – will further prevent the risk of injury, even if picking something up incorrectly (which, if you perfect the skill through practice, you shouldn’t do anyway!).

I have preferred to show the Dumbbell Deadlift, rather than the more familiar Barbell Deadlift, as this exercise is generally easier to teach and perfect (Notably, performing the lift as one movement and keeping your back straight throughout the lift).

 Here are the key steps to follow:

1)    Select a dumbbell weight that allows you to perform your target workload in a safe & controlled manner. Face a mirror – you should be able to see yourself throughout the lift.

2)    Stand with your heels hip-width apart (toes pointed forward or slightly turned out, whichever is more comfortable).

3)    Assume the start-position with an orthodox-grip of the dumbbells in line with your shoulders and get a “feel” for the weight.

4)    Bend your elbows ever-so-slightly (your arms should be stiff, not straight) and take the strain onto your arms.

5)    Inhale, and then exhale as you lift the dumbbells and drive upwards in one motion until you are upright (chest out & shoulders back, not arched!).

6)    Lower the dumbbells in the same sensible fashion with controlled manner. Do not crash the weight – your desired workload should allow you to perform multiple repetitions without the weight touching the floor. Your final repetition should be as controlled as your first!

Some important do's and don'ts : Performing multiple repetitions, do not wear a support belt for this exercise. It is an exercise to strengthen the muscles outlined, which includes your core (abs & lower back). Whilst wearing a support may help you to increase weight placed upon the dumbbells, you are decreasing the requirement of the supportive structure you are attempting to strengthen by performing such a lift.

Please do not confuse, keeping your back straight with keeping your back vertical. A straight back simply means not arched. By performing Dumbbell Deadlifts as one smooth movement, keeping your head up and your eyes forward, you should keep a straight back.

Happy training!

GP

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