Thursday, January 27, 2011

THE DEADLIFT: A Great Exercise for Building Raw Horsepower

The deadlift is one of the three power lifts. It is also a great exercise for building total-body strength and power. It is an excellent predictor of performance in high-power movement such as jumping, sprinting, and throwing. However, this exercise can cause injury if done incorrectly. Michael Hales from Kenneshaw State University in Georgia said that the two greatest problems during the conventional style deadlift is excessive trunk lean and premature knee extension at the start of the lift. Most lifters find it easier to maintain a safe spine position during the sumo style of deadlifting.

The choice of deadlift style should consider the athlete's body type. For example, those with long torsos and short arms might prefer the sumo style, while those with long torsos and long arms might be more successful with the conventional technique. Done incorrectly, deadlifts can potentially cause serious injury. Seek the advice of an experienced coach before doing this lift.

(Strength and Conditioning Journal, 32(4): 44-51, 2010)

Homemade Sugar-Free Maple Syrup

Makes 1 cup
Serving size 2 tbs

-1 cup boiling water
-up to 2 cups sugar substitute (ie Stevia Granular)
-2 tsp cornstarch or other thickener (add more if needed)
-1 tsp maple extract

Bring 3/4 cup water to a boil. Add sugar. Stir remaining 1/4 cup water and thickener together in a small cup. Add to pot and boil, stirring constantly to avoid clumps. Remove from heat and add maple extract. Keep in a sealed container until needed. Store in fridge.

-Calories: 3
-Total Fat 0g
-Cholesterol 0mg
-Sodium 0.06mg
-Total Carbohydrate 0.61g
-Dietary Fiber 0.01g
-Sugars 0g
-Protein 0g

Question of the Week:
Q: How important are the warm-up and cool-down portions of a workout?

Warm-up and cool-down activities should be an essential part of all exercise programs.
The purpose of warm-up activities is to prepare the body, especially the cardiovascular and musculoskeletal systems, for the conditioning or stimulus phase of the exercise session. The cool-down phase assures that venous return to the heart is maintained in the face of significant amounts of blood going to the previously working muscles.
Light aerobic endurance activities, coupled with activities, provide the fundamental basis for both the warm-up and cool-down phases. The length of the warm-up and cool-down periods depends on several factors, including the type of activity engaged in during the conditioning period, the level of intensity of those activities, and the age and fitness level of the participant.
In general, the warm-up and cool-down phases should last approximately five to ten minutes each. If the individual has less time available to work out than usual, it is recommended that the time allotted for the conditioning phase of the workout be reduced, while retaining sufficient time for both the warm-up and cool-down phases.

Bryant, Cedric

"Sports do not build character. They reveal it."
-John Wooden