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Technique for Novice Deadlifters

Deadlifts provide valuable training stimulus

They also go to show how strong you REALLY are.

That is because true strength requires muscles throughout the entire body to work at the most efficient joint angles. Technique is incredibly important for injury prevention and performance.

Deadlifts are for strength

Deadlifts are for strength

Like any exercise, deadlift is a skill which requires the lifter to learn the deadlift movement pattern.

Deadlift Fundamentals

For the deadlift, you should take note of these

1. Full body tension

2. Legs and hip drive

3. Squeeze the butt aggressively

4. Bar is as close to the body as possible during the entire lift

Deadlift Critique

Setup
Need to correct – Leaning forward
1. Chest Up
2. Hips back
3. Drive through the heels
Sit back into the rep, focus on using glutes as the power player.
Mid-Range
Need to correct – Hips rise too fast
1.Focus on Leg Drive
2. Push heels into the ground
3. Spread the floor with your feet
Lockout
Need to correct- Stopping short
1. Pull the bar towards the body
2. Squeeze glutes forcefully
Lowering
Need to correct – Too much lower back on way down
1. Keep the chest up
2. Let the hips drop as soon as bar passes the knees

How to Improve your Deadlift

Main ways to improve the Deadlift

  • Practice the deadlift (train the deadlift)
  • Get stronger in all key areas (upper back, lower back, core, glutes, hamstrings, quads)
  • Practice the deadlift!!!

More reference: https://www.youtube.com/watch?v=_LhYspMFUmY

More reference 2: https://www.youtube.com/watch?v=-4qRntuXBSc

Keep at it y’all. Cuz you realize that when you’re deadlift technique is good, you WILL have a strong, strong, strong back and legs. Your spine will be protected by slabs of muscle and you will feel the strength in all the other areas of your life!!

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Physical Fitness by Dre
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Is Chronic Inflammation holding you back?

Chronic Inflammation is the pre-cursor to disease and insult to the organ system

To experience chronic inflammation, one need only go so far to consume the SAD (Standard American Diet) on a regular basis. Fast food restaurants come to mind. Soda is quite possibly the most anti-fat loss thing people consume regularly. Not only does soda erode oral health, it also causes the bones to leech minerals as an attempt to balance the pH of the system. The acidity mixed with sugar also put stress on the pancreas and liver.

To make things even worse, the quick delivery of all that sugar into the gut tends to feed the harmful, opportunistic bacteria. Then you have serious gut dysbiosis (microbial imbalance) and more and more research has shown that obese people share similar gut bacteria.

It’s about the organs, dummy.

Nah, you’re not weak of mind. You understand that eating healthy is of vital importance to making gains in fitness.

This guy ate veggies today.

This guy ate veggies today.

You can’t get rid of your past

The more years one has eaten poorly and not taken care of themselves, the more effort it will require to re-balance the body. Your lifestyle must change, is changing, or has changed in order to reach a healthier state — a fitter body. Learn from mistakes and be humble because food has power over all of us.

Antioxidants: Healing Power on Daily Basis

Wow, to think that we can consume natural foods and promote the wellness from within our own vessel. I can’t go a day without eating at least something of color. The greatest nutrient density and antioxidant power will make itself known through resilience and hues of the rainbow.

Healthy picnic at the park

Healthy picnic at the park

Promote Healthy Inflammation Regularly with Nutrition

We need a certain amount of inflammation in the right areas at the right times, balanced anywhere around the body. To do that, we have to eat healthy foods — ideally the healthiest foods on the planet.

There is access to some of the world’s healthiest foods in nearly every grocery store in America. It’s usually fresh. It may have distinct colors. It could be pungent, bitter, sweet, sour, or rich and delectable. Natural markets and delis are literally goldmines for the latest new, health trends combined with traditional healing knowledge from all parts of the world (often in the form of herbal extracts or educational products).

Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

The truth is that we should aim to have a healthy relationship with food — being natural food. This is how you can get a fit body, beyond discussion of calories and macronutrients. Beyond basic calculations. Nothing can make up for the pure antioxidant power of healthy natural food. Eat well my friends.

Nutrition, Immunity, and Digestion Weightloss Now
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Core values for Fitness, Health, and Training

In the absence or presence of any experience, your core values will always be there.

I believe it is the core value of a person who is able to push forward under pain and stress.

It is the core value of a person to realize the truth of failure and then ascend to even greater heights.

It is the core value of a person to commit to their goals and hold themselves accountable.

For strength trainers, the core value manifests physically

You feel more powerful as the body realizes greater potential. The changes can be found in the tendons, ligaments, muscular elements, mineralization of bone, endocrine efficiency improvements, and energy systems adaptation. There is little vanity in seeking to become a better version of yourself.

Workouts can be fun!!

“ya I’m feeling good ’bout myself”

Lessons learned from intense training should carryover to mental toughness

We push ourselves in the gym not because we are afraid of the outcome, but because we embrace it. Either move forward or start dying because I don’t want to live a life without meaning. Intensity later balanced by harmony and back to intensity.

Raw strength has been valuable in nearly all cultures throughout time. As you become capable of performing heavy work through multiple planes of motion, you gain strength both inner and outer.

The struggles of life are best faced with strong core values, because no matter the outcome you strive to rise above it.

 

Power of the Mind
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Lifting weights for aesthetics and strength

Strength, aesthetics, and overall improvement of quality of life.

That’s what a lot of gym goers are seeking.

The benefits of strength has been explored many times, but I’ll just say that it feels good to stronger.

He looks alright

He looks alright

We are going to talk about aesthetics. This is a complicated subject because everyone has these perceptions:

  • What do I think about my body?
  • What do I think that other people think about my body?
  • What do people actually think about my body?

What are the characteristics of an aesthetic physique?

It’s well known that men would prefer to have greater mass overall, whereas women say they would rather be attracted to a man with a slimmer more athletic physique. My overarching theme here is that first and foremost you should lift weights for whatever reasons you want to, and pursue goals relentlessly.

This, however, is a topic about aesthetics, so if you are interested read on.

Aesthetic physiques typically:

  • Fit, athletic, good muscle tone
  • Balanced, symmetrical
  • Move with ease, flexible yet strong, poise of a Greek God.
  • Healthy skin tone (from fruits/vegetables and sun exposure)
  • Look as if they are able to perform functionally (mass monsters need not apply)

So it seems like aesthetics are the underlying factors of physical attractiveness. It’s about looks, yet it’s about what it looks like that aesthetic person is capable of. It’s about what it looks like that person has in terms of personality traits and confidence.

If you had the body of a Greek God, wouldn’t you find confidence in those accomplishments.

How to Train for Aesthetics

Now I could tell you to squat, deadlift, and bench press and then see what happens. Some people will turn out great, while others will have obvious weak points that detract from their physique. In other words, everyone is built differently and requires unique modifications to their training based on limb length, torso size, prior injuries, etc.

And yet, I will still tell you to Deadlift, Squat, and Bench Press because this will help to build AND measure your overall strength. Some people hardly deadlift, except to see where their strength levels are at.

The major lifts are the foundation, then from there on all you have to do is hit the muscles from different angles and rep ranges. WITH INTENSITY.

Beast mode should definitely be activated during those crucial moments.

Natural vs unnatural

For people who choose to not use steroids/AAS, the gains will come differently and the training will be different as well. Just don’t expect to look big and shredded like the people in the magazines unless you’re willing to use the same chemicals they do.

A very famous strongman from the old days

Overall, I’d say that general population appreciates a natural physique in terms of aesthetics. There is more value to the strength because it is unassisted.

Eat clean, train hard, and sleep well.

Then do it consistently.

Physical Fitness by Dre