From Dork to Diva: Deadlift and stiff-legged deadlift
The deadlift is one of the best exercises (second only to squats and the Olympic lifts) for overall development, particularly in the lower body. In addition, it’s a very functional lift. We often squat down to pick something up: groceries, a laundry basket, a child, the ratty couch that your deadbeat friend is making you move again, some guy with a gambling problem that your boss asked you to whack, etc. The deadlift, more than most other lifts, prepares you for “real life”. The premise of the deadlift is simply squatting down to pick something (a “dead weight”) off the floor.
From Dork to Diva: Biceps curl
Biceps curls, and biceps exercises in general, are highly overrated and overused. But what the hell, we all love to flex and make that little baby pop out.
From Dork to Diva: Bench press
The bench press is usually the gold standard of bragging rights, which is ridiculous because first, it’s often done wrong, and second, it can’t hold a candle to squats for difficulty. Still, you hear lots of gym goofballs yabbering about how much they can bench. Like most gym boasts, very few can back it up with good solid form.
Worship at the altar of the goddess of form
Prostrate yourself before the bitch goddess, FORM. For those who anger her meet her wrath.
Good form is called good form for a reason—it’s the best way to do an exercise (I know you’re thinking, “Well DUH”, but this really doesn’t seem to be obvious to many people). It’s the most efficient and effective way for your body to execute a certain movement so that it is challenging yet safe.
What the…? Cool exercises you’ve probably never seen before
After being immersed in weight training for so long, it’s rare that I see a new, interesting exercise. However, a new exercise is often a great way to alleviate workout boredom. Interestingly, many of the “new” exercises I discover are in fact quite old ones that were part of the physical culture of previous generations, and were forgotten with the advent of “modern” training methods. With the resurgence of interest in older, pre-steroid era training methods, these exercises are reappearing. Many of these exercises are excellent, functional exercises with various applications to sport. I’ve also included one that I came up with on my own. These probably already existed in some form or another, so I don’t flatter myself that I’m the Leonardo da Vinci of training or nuthin. If you’re looking for some novelty and a new challenge, give these a try.
Back pain 3: Exercises for low back pain
Here are just a few tips and ideas for low back pain rehab and prevention exercises. If you are prone to LBP then I recommend including these as part of your regular workout program.
Back pain 2: Kick low back pain to the curb
Little spine gremlins are stabbing you! What do you do?
Troubleshooting
So, you’ve gotten the ball rolling and have tried your best to follow my advice, but dangnabit, you’re just not seeing the results you want. Or perhaps you feel like you’re doing something all wrong. Don’t be embarrassed about it! Most beginners, by virtue of being beginners, have trouble with one thing or another. I’ve screwed up in just about every way there is.
Patellofemoral syndrome
One of the most common problems for female trainers, particularly younger female trainers, is a loosely named constellation of symptoms known as patellofemoral pain syndrome or PF. It’s a term that refers somewhat nonspecifically to pain experienced in the knee around the area where the patella contacts the end of the femur. Here are some suggestions for self-rehab of this type of knee pain.
Back pain 1: Introduction to managing back pain
Sedentary living and working, excess bodyfat, especially concentrated around the midsection (which exerts a downward and forward pull on the low back), and a lack of regular physical activity.. a lot of us spend a lot of our jobs wearing an ass groove into a desk chair or car seat. It’s a recipe for DJS, or Desk Jockey Syndrome. The #1 symptom is low back pain.
