DEADLIFTS AND SQUATS part 1

PURPOSE

The purpose of this article is to help clarify the technical requirements necessary for safe execution of the deadlift and squat family. There is some confusion regarding the principles of these movements. Difficulty in performing these exercises can be the culmination of several factors to include the skill level of the athlete, effectiveness of their training sessions, and comprehension of movement cues³.

SAFETY

Safety is always paramount in any resistance training program. The use of a spotter(s) is important when training with free weights. The job of the spotter is extremely important therefore they should be a knowledgeable individual who can assist in the proper execution of the exercise. The spotter is charged to ensure the athlete completes each repetition with good form and assist in completion as needed.
DO NOT ATTEMPT TO LIFT MORE THAN YOU ARE CAPABLE WITH EXCELLENT TECHNIQUE. A breakdown in technique is synonymous with bio-mechanical failure. There may have been a critical shift in prime mover recruitment that may lead to joint dysfunction and injury.

POSTURE

The hip hinge

The optimal alignment of the body will enable the athlete to produce the greatest force with minimal impact on the lumbar spine. Poor posture during the deadlift will increase stress on the lower spine L-5 to S1. There is no “magic position” that fits all lifters. However, the strength and conditioning professional should train the lifter to obtain a natural lumbar curve with a slight flattening of the back. Terminate the exercise in the event of posture failure. The lifter should be instructed to stop and reset by bracing, drawing-in, and pulling shoulder blades together (scapular retraction). The lifter should practice getting into proper lifting posture before attempting to lift from the floor. It is acceptable to elevate the load if proper lifting posture is difficult to obtain. The majority of persons will find it easier to obtain the sumo deadlift position (feet wide and hands inside knees) compared to the conventional deadlift⁷. The Sumo deadlift promotes a neutral spine and minimizes segmental movement⁸. Some texts will indicate a slight to hyperextension of the neck as part of starting posture. It is recommended to maintain a natural neck position. Cervical stability is important to prevent altered reciprocal inhibition between cervical flexors and extensors. Inactivity of the deep cervical flexors resulting from the overuse of cervical extensors may contribute to head protrusion and chronic neck pain¹⁰.

THE HIP HINGE    

The deadlift requires the technical ability to perform the hip hinge movement with spinal stabilization⁶. The hips should travel backward as the shoulders move forward maintaining spinal neutrality. The knees should remain virtually vertical. A common error is the bending forward of the thoracic spine instead of initiating the movement at the hip. Attempting to load the musculoskeletal system in this fashion will increase forces in the spine and reinforce faulty movement patterns. Mastery of the technique is crucial for progression toward Olympic lifts^6,11.

 

THE CONVENTIONAL DEADLIFT

One of the BIG 3 exercises to develop total body strength. It is one of the foundational movements for many sports and exercise activities. Deadlift is a broad term used to describe a large family of exercises. The deadlift is a lower body/multi-joint exercise that focuses on the gluteus maximus, spinal erectors, hamstrings, quadriceps, trapezius, rhomboids, deltoids, hip adductors and finger flexors.  According to Piper et al., there are eleven variations of deadlift¹⁴. Each variation has a specific muscular focus. The conventional deadlift (DL), Romanian deadlift (RDL), stiff legged deadlift (SLDL), single leg deadlift, and sumo deadlift (SDL) are our focus for this discussion.

There are some differences between the DL and SDL starting postures. McGuigan et al. (1996) observed 29 Olympic contestants (19 DL and 10 SDL) discovering the SDL competitors maintained a more upright posture and reduced bar travel compared to the DL competitors. It is accepted maintaining a neutral spine reduces movement and shear force in L4/L5. There is a higher degree of spinal erector activity during the DL⁹. Advocating the importance of establishing proper static and dynamic posture.

EXECUTION

       Starting position

·Standing with feet, flat, shoulder width apart and toes forward or slightly pointed outward.

·         Bar on the floor resting against the shins or within 1 in (3 cm).

Common error: Rounded back

·         Lower down and grasp bar. Feet remain shoulder width apart, and hips should be below shoulders but higher than knees.

·         Weight evenly distribute body weight between mid-foot and heel with a preference for the heel.

·         Shoulders should be over the bar with arms falling vertically in line with the tibia.

·         The grip is pronated or alternated and slightly wider than shoulders.

·         Use a closed grip on the bar.

·         Back should be flat maintaining the natural curvature of the spine.

·         Head remains in line with spine. Not flexed or extended.

·         Elbows fully extended.

Ascension Phase

·         Chest up and out

·         Arms remain straight

·         Lift the bar off the floor by extending the hip and knees simultaneously.

·         Keep the angle between the torso and floor consistent until the bar is above the knee.

·         Maintain a neutral spine position keeping the bar as close to shins as possible.

·         Do not allow the hips to raise faster than nor before the shoulders.

·         Begin to extend trunk once the bar is at the top of knees. Move hips forward to come to a fully erect position. Continue to maintain a neutral spine.

Note: The abdominal cavity should be pressurized until the bar is above the knees before exhaling and breathing normally.

Descending Phase

·         Maintain neutral spinal position.

·         Inhale during descent.

·         Allow the hips and knees to flex allowing hips to travel backward. Avoid increasing curvature of the lumbar spine.

Excessive lumbar extension

·         Return bar to the original starting position.

 Common errors

·         Hyperextension of neck

·         Rounding of shoulders and back

·         Flexing of elbows or pulling with trunk

·         Raising hips faster than the bar

·         Pulling bar against the thigh

·         Excessive lumbar spine extension at completion

Next: The Romanian Deadlift

References

1.      Duba, J. (2007, October). A 6-Step Progression Model for Teaching the Hang Power Clean. National Strength and Conditioning Association, 29, 26-35. Retrieved September 19, 2015

2.       Graham, J. F. (2000). Exercise: Deadlift. Strength and Conditioning Journal, 22, 18-20. Retrieved September 19, 2015

3.       Bigelow, C. (2015). Thoughts on motor control. Phoenix.

4.       Bird, S., & Barrington-Higgs, B. (2010). Exploring the Deadlift. National Strength and Conditioning journal, 32, 46-51. Retrieved September 19, 2015

5.       Chandler, T. J., & Brown, L. E. (2013). Conditioning for Strength and Human Performance (Second ed.). Philadelphia, Pennsylvania, United States of America: Wolters Kluwer Lippincott Williams & Wilkins.

6.       Cook, G. (2010). Movement. Functional Movement Systems: Screening, Assessment and Corrective Strategies . Aptos, California, United States of America: On Target Publications.

7.       Cook, G. (2015, May 29). Squat vs. Deadlift: Which should you choose? Functional Movement Systems . Retrieved June 8, 2015

8.       Escamilla, R. F., & Francisco, A. C. (2002, April). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), 682-688. Retrieved September 19, 2015

9.       McGuigan, M. R., & Wilson, B. D. (1996). Biomechanical Anaylsis of the deadlift. Strength and Conditioning Journal, 10(4), 250-255. Retrieved September 20, 2015

10.   NASM. (2014). NASM Essentials of Corrective Exercise Training. Burlinton, Massachutes: Jones & Bartlett.

11.   National Academy of Sports Medicine. (2015). NASM Essentials of Sports Performance Training (First revised ed.). (M. A. Clark, S. C. Lucett, & B. G. Sutton, Eds.) Burlington, Massachusetts, United States of America: Jones and Bartlett Learning.

12.   National Strength and Conditioning Association. (2008). Essentials of Strength Training and Conditioning (Third ed.). (T. R. Baechle, & R. W. Earle, Eds.) Champaign , illinois, United States of America: Human Kinetics.

13.   National Strength and Conditioning Association. (n.d.). Exercise Technique: Deadlift. Retrieved September 19, 2015, from National Strength and Conditioning Association: http://www.nsca.com/Videos/Exercise_Technique/Exercise_Technique__Deadlift/

14.   Piper, T. J. (2001, June). Variations of the Deadlift. National Strength & Conditioning Journal, 66-73. Retrieved September 19, 2015

THE ADVANTAGE OF BATTLING ROPES

The use of ropes in conditioning is not a new concept. However, the use of ropes in an undulating method has gained traction in the fitness industry. The biggest question is how effective are Battling Ropes compared to other body weight exercises and conventional free weight exercises. The answer may surprise you.

Member performing the double arm wave

Battling Ropes increase cardiovascular and metabolic conditioning as well as increasing strength endurance levels. They are classified as a high-energy exercise ¹. Another study compared the effects of 13 exercises (7 free weight, 5 body weight, 1 battling ropes circuit) for metabolic impact on the body ². The study concluded that Battling Ropes ranked highest followed closely by the burpee. Battling ropes out shined deadlifts, lunges and bench press exercises.  It is interesting to note that a greater impact was discovered when Battling Ropes were coupled with Kettlebell swings or deadlifts. The highest metabolic impact came from a Battling Rope, deadlift, and squat combination ². Additionally, it was discovered that shorter rest periods enhance the energy expenditure of battling rope exercises ³. Battling Ropes incorporate a great deal of upper body primarily. One study discovered that a 10 min Battling Ropes session consisting of a 1:3 work/rest ratio yields an average of 86-94% of max heart rate

There are endless programming combinations utilizing Battling Ropes. Overall, the best come from pairing Battling Ropes with lower extremity exercises. Battling Ropes are perfect if you are looking for exercises that deliver top return on effort. 

Look for me to write more on the subject in future posts. Better still, come out to Page Fitness Watertown, NY 13601 (315) 786-8032 and participate in our Kettlebell/Battling Rope classes.

Live well everyone,

-Reuben

References

1.      Fountaine, C. J., & Schmidt, B. J. (2015, April). Metabolic cost of rope training. Journal of Strenght and Conditioning Research, 29, 889-893.

2.       Ratamess, N. A., Rosenberg, J. G., Klei, S., Dougherty, B. M., Kang, J., Smith, C. R., . . . Faigenbaum, A. D. (2015, January). Comparison of the Acute Metabolic Responses to traditional Resistance, Body-weight, and Battling Rope Exercises. Journal of Strength and Conditioning Research, 29, 47-57.

3.       Ratamess, N. A., Smith, C. R., Beller, N. A., Kang, J., Faigenbaum, A. D., & Bush, J. A. (2015, September). Effects of rest interval length on acute battling rope exercise metabolism. Journal of Strength and Conditioning Research, 29, 2375-2387.

WHY WE SHOULD FOAM ROLL

Hello everyone,

I want to take a minute to discuss the benefits of foam rolling. Also known as self-myofascial release (SMR) or ischemic compression therapy, it is a means to manipulate tight muscles and get them to relax. This technique is used before or after exercise.  I will refer to it as SMR for the rest of this post.

CONTRAINDICATIONS OF SMR

Certain situations prohibit SMR. The presence of any malignancy or tumor growth, Osteoporosis, Osteomyelitis, history of congestive heart failure, or acute rheumatoid arthritis is unsuitable for SMR. Ask a fitness professional if you are unsure if your condition prohibits SMR. Do not perform SMR, ischemic compression, soft tissue release or active release if prohibited by your medical provider.

Perform SMR only on muscles identified as overactive as the result of a fitness assessment. The proper application of SMR assists in correcting joint movement dysfunction created by injury, poor posture, and repetitive motion⁵.

DAVIS’S LAW

Overactive muscles signify areas where tiny cramps (also called knots, or trigger points) have altered the ability of the muscle fibers to contract properly. Over time, these knots can permanently alter intramuscular coordination by forming collagen bonds across the direction of muscle fiber contraction. Known as Davis’s law, the knots will change movement properties of joints. You can observe compensations in dynamic movement during some exercise⁴. For example, inward movement of the knees during the “up” phase when performing a squatting technique. The proper muscular-joint function should allow the quadriceps and gluteal group to do most of the lifting. However, the dysfunction has caused the muscles in the inner thigh and outer lower leg to take over for the bigger muscle. Movement compensation could be why a simple movement results in long-term pain (reaching for a can of beans and throwing out your back).

WHAT DOES SMR DO?

SMR impacts multiple systems of the body to create muscle relaxation. The application of varying degrees of pressure addresses specialized organelles called mechanoreceptors. The Golgi tendon organ (GTO) and muscle spindles (MS) are the primary targets of SMR^3,5. Although, SMR brings about changes in the central nervous system as a whole. Reducing the impact of knots is achieved by continuous application of high pressure for up to 30 seconds or lighter pressure applied for up to 90 seconds. Judge intensity by your pain tolerance level².You can manipulate pressure by using different types of release tools. Harder materials will increase tissue pressure as softer materials reduce pressure. There are devices like rumble rollers that provide intense localized pressure for deep knots. Choose the one that fits your fitness needs and preference best. Soft tissue manipulation initiates changes in tissue response. SMR stimulates the central nervous system (skeletal muscles) and the autonomic nervous system (hypothalamus, general muscle tone) to relax the entire body via fascia⁵. SMR after intense exercise can proliferate a return to normal heart rate and diastolic blood pressure ¹.

© NASM 2014 Foam Rolling  Calves

I recommend performing SMR daily. As a preventative measure, SMR should be used as part of a thorough warm up plan. I recommend SMR after tissues are warm-up and before vigorous exercise. Some research suggests that SMR can be performed before a warm-up AND before vigorous exercise. It is best to try both and make adjustments to which works best for you. 

That is all for now. I’ll touch back on foam rolling and flexibility in later posts.

Stay healthy everyone,

Reuben

References

1.      Arroyo-Morales,, M., Olea, N., Martinez, M., Moreno-Lorenzo, C., Daz-Rodrguez, L., & Hidalgo-Lozano,, A. (2008, March). Effects of Myofascial Release After High-Intensity Exercise: A Randomized Clinical Trial. Journal of Manipulative and Physiological Theraputics, 31(3), 169-254. doi: http://dx.doi.org/10.1016/j.jmpt.2008.02.009

2.       Hou, C. -R., Tsai, L. -C., Cheng, K. -F., Chung, K. -C., & Hong, C. -Z. (2002, October). Immediate Effects of Various Physical Therapeutic Modalitieson Cervical Myofascial Pain and Trigger-Point Sensitivity. Archives of Physical Medicine and Rehabilitaiton, 83, 1406-1414.

3.       Jami, L. (1992, July 1). Golgi tendon organs in mammalian skeletal muscle: functional properties and central actions. American Physiological Society, 72, 623-666.

4.       NASM. (2012). NASM Essentials of Personal Fitness Training (Fourth ed.). (M. A. Clark, S. C. Lucett, & B. G. Sutton, Eds.) Baltimore, Maryland, United States of America: Lippincott Williams & Wilkins.

5.       NASM. (2014). NASM Essentials of Corrective Exercise Training. Burlinton, Massachutes: Jones & Bartlett.

EXERCISE AND LOW BACK PAIN

What is Low Back Pain?

Low back pain is defined as pain and discomfort, localized below the costal margin and above the inferior gluteal folds. This is a fancy way of saying between the bottom middle of the back to the bottom of your butt cheek.  For the sake of my terrible typing skills, I will refer to low back pain as LBP. It is reasonable to estimate that every American will experience some form of LBP at least once in a lifetime. The reality is much harsher. Upwards of 70% of persons in most industrialized countries will experience LBP that may or may not radiate down the leg. 

LBP can be caused by an injury or biomechanical breakdown. LBP due to infection, tumor, osteoporosis, ankylosing spondylitis, fracture, etc. must be cleared by your physician or therapist before beginning an exercise program.  Non-specific LBP is the most common form. This is because there is no obvious cause for the chronic or acute symptoms. This type of LBP can usually be addressed through the intelligent application of a progressive corrective exercise program.

Chronic LBP is a leading cause of medical facility visits each year costing billions of dollars annually in lost days of work, reduced quality of life, and increased health care expenses.

© Dirima | Dreamstime.com

Non-specific LBP and Exercise

It is suggested that regular exercise is an effective measure to combat chronic LBP. Millions of people sidelined by nonspecific LBP because it hurts to move. I realize pain tolerance is very unique to each of us, but we should resist the urge to sit still. Some people can “fight” through the pain while others fully succumb to it. Either way, the issue can be addressed through intelligent program design. Most cases of nonspecific LBP do not require hospitalization or even physician care. Modification of exercises can help manage the symptoms. If you do decide the pain is too much take the time off but set a realistic and quick return time. This time should be with or without discomfort still present.  The reason is that we need to practice strengthening core musculature through deliberate application of specific exercises.

Non-specific LBP program design

We should always realize that all pain management is specific to the individual. What exercises help person “A” may increase pain in person “B”. For this reason, I believe you should seek out a certified corrective exercise or functional movement professional to assess which exercises will be right for you. Again, if you are under the care of a medical professional then stick to their exercise prescription.

Research supports incorporating multiple forms of exercise. Try different positions and variations to find what works best for you.  Chronic or reoccurring LBP that is not indicative of a greater injury can be used as a guide to assess program effectiveness. Remember, be patient with your program. The dysfunction did not happen overnight, and the correctives may take 3 months or longer to take hold.

The focus of the program should be geared toward muscular endurance rather than strength. Core stability is a systemic harmony of muscle contraction and relaxation to maintain static and dynamic posture. The majority of low back injuries happen during fatigue.

Well, that is all for today. Look for me to write more on low back pain in the future.

Live healthy everyone,

-Reuben

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References

American College of Sort Medicine. (2009). ACSM's Exercise Management for Persons with Chronic Diseases and Disabilities. Champaign, Illinois: Human Kinetics.

American College of Sport Medicine. (2014). ACSM's Guidelines for Exercise Testing and Prescription (Ninth ed.). Baltimore, Maryland, United States of America: Wolter Kluwer Lippincott Williams & Wilkins.

McGill, S. M. (2003, March). Enhancing low back health through stabilization exercises. Retrieved September 1, 2015, from American Council on Exercise: http://www.acefitness.org/pdfs/lowbackstabilization.pdf

Powers, S. K., & Howley, E. T. (2012). Exercise Physiology: Theory and Application to Fitness and Performance (Ninth ed.). New York, New York, United States of America: McGraw Hill.

Web MD. (2010). Living with Low Back Pain. (B. Nazario, Ed.) Retrieved September 1, 2015, from Web MD: http://www.webmd.com/back-pain/living-with-low-back-pain-11/causes?page=3