University Fit
Leg Day
Today was leg day ๐๐๐.
.
Keeping up with logging my workout and I can already tell that my workouts are more challenging! .
.
Also I want to mention how fucking excited I am about deadlifting today. Most prolly don't know but I've been dealing with a back issue since I was 16. I'm missing cartilage between my L4 and L5 lumbar disks and 8 months ago I really messed my back up. But this was my first time deadlifting since then! I took time off to rehabilitate my back and really focus on exercising with proper form to prevent injuries! Here's what you should know about the form for deadlifting.
.
1) Grab the bar slightly past shoulder length. This allows you to sit back more so your legs get more engaged within the lift.
.
2) CHEST OUT! Big one. Don't let your chest slouch b/c it will throw off being in neutral spine.
.
3) Eyes at 45 degrees. Find a spot on the floor and never keep your eyes off of it. Again this helps with neutral spine.
.
4) Core contracted. Again, keeps neutral spine engaged.
.
5) Don't let your knees bend in. Your butt will be engaged in this lift and not many people know that your gluteus Maximus muscle runs at an angle from your hip down your leg instead of vertical. Keep your knees out to optimize glute engagement. And just a quick note, your gluteus Maximus is the strongest muscle in your body! ๐ฎ.
.
6) Breath! Exhale out your mouth on the way up and inhale through your nose on the way down. This will help to keep your core engaged.
.
7) Push through your heels. This will engage your core and keeps you from leaning forward which can lead to back injuries.
.
8) Bar tight. Meaning keep it as close as possible to your body. Use your legs as a guideline. I have little scrapes on my shins right now but it's part of the form! No pain no gain!.
.
9) Hip thrust. Act like you're trying to push your hips through the wall in front of you.
.
10) Squeeze your butt at the top of the movement! This will engage your muscles even more and really emphasize getting a good pump !.
.
11) Slow negative. Don't let the weight drop to the ground! Control the weight! Your muscles are much stronger during the eccentric part!
.
Leg Day
Today was leg day ๐๐๐.
.
Keeping up with logging my workout and I can already tell that my workouts are more challenging! .
.
Also I want to mention how fucking excited I am about deadlifting today. Most prolly don't know but I've been dealing with a back issue since I was 16. I'm missing cartilage between my L4 and L5 lumbar disks and 8 months ago I really messed my back up. But this was my first time deadlifting since then! I took time off to rehabilitate my back and really focus on exercising with proper form to prevent injuries! Here's what you should know about the form for deadlifting.
.
1) Grab the bar slightly past shoulder length. This allows you to sit back more so your legs get more engaged within the lift.
.
2) CHEST OUT! Big one. Don't let your chest slouch b/c it will throw off being in neutral spine.
.
3) Eyes at 45 degrees. Find a spot on the floor and never keep your eyes off of it. Again this helps with neutral spine.
.
4) Core contracted. Again, keeps neutral spine engaged.
.
5) Don't let your knees bend in. Your butt will be engaged in this lift and not many people know that your gluteus Maximus muscle runs at an angle from your hip down your leg instead of vertical. Keep your knees out to optimize glute engagement. And just a quick note, your gluteus Maximus is the strongest muscle in your body! ๐ฎ.
.
6) Breath! Exhale out your mouth on the way up and inhale through your nose on the way down. This will help to keep your core engaged.
.
7) Push through your heels. This will engage your core and keeps you from leaning forward which can lead to back injuries.
.
8) Bar tight. Meaning keep it as close as possible to your body. Use your legs as a guideline. I have little scrapes on my shins right now but it's part of the form! No pain no gain!.
.
9) Hip thrust. Act like you're trying to push your hips through the wall in front of you.
.
10) Squeeze your butt at the top of the movement! This will engage your muscles even more and really emphasize getting a good pump !.
.
11) Slow negative. Don't let the weight drop to the ground! Control the weight! Your muscles are much stronger during the eccentric part!
.