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Athlete Fitness Specialist Deadlift Party-Lift it or Leave it
Monkeymedia2u / 2 years ago

Athlete Fitness Specialist Deadlift Party-Lift it or Leave it

On 24th of October, Athlete Fitness Specialist has hosted a night party with deadlift competition called DEADLIFT PARTY for all the deadlifter and powerlifter fans to join in the fun!

The Deadlift party was started at 8 pm and There was 30 people attended and 15 participants joins for the Deadlifting Party!The Deadlift party was started at 8 pm and 44 people attended the party which included 14 participants for deadlift party competition.

 

^ Everyone who attended the party was writing the entry list.

Deadlift party also given limited torilla chicken warp for those who attended the party too!

(picture are for illustration purpose only)

 

The competition was tense but that night has given us two Deadlift Party winners!

RULES ON DEADLIFT PARTY:

80% 1 RM
5 MINUTES A.M.R.A.P
FOR STRENGTH AND ENDURANCE

LADIES WINNER : ELYN RAY
REPS : 55
1RM : 105KG
EXPECTED WEIGHT : 75KG
PULL : CONVENTIONAL PULL

MEN WINNER : FAIZAL
REPS : 60
1RM :80
EXPECTED WEIGHT : 64KG

PULL : CONVENTIONAL PULL

Congratulations to Elyn Ray and Faizal! Their prize is 1337 GEAR FIT NUTRITION!

Here is some info about Deadlifting and rules about deadlifting from Athlete Fitness Specialist !

^ ( For illustration purpose only)

DEADLIFT OVERVIEW
Deadlift refers to the lifting of dead (without momentum) weight, such as weights lying on the ground. It is one of the few standard weight training exercises in which all repetitions begin with dead weight. There are two positions one can approach when doing the deadlift, which include the conventional deadlift and sumo-deadlift. In most other lifts there is an eccentric (lowering of the weight) phase followed by the concentric (lifting of the weight) phase. During these exercises, a small amount of energy is stored in the stretched muscles and tendons in the eccentric phase, if the lifter is not flexible beyond the range of motion.

PERFORMING

  • FORM
  • Conventional Form

The starting position of the feet should be somewhere between a narrow hip width to shoulder width with the toes pointed straight forward or slightly toed out. Remember to keep your shins close to the bar! Grip the bar right outside your stance with either overhand or alternated grip. Maintaining your neutral spine, get your hips back AND down as they will be more inclined relative to the sumo deadlift. Keep your back tight and your chest tall as you drive into the floor to perform the lift. Since this lift places a lot of emphasis on the back as well as your whole body, proper form is imperative to keep you strong and healthy with the king of all lifts! The deadlift is one of the best ways to improve overall strength, core stability, and posture as long as you practice proper form and choose the variation that is right for you.

  • Sumo Form

The sumo or wide stance deadlift is suitable for those with mobility restrictions, or beginners with weaker backs, as it allows you to get closer to the bar and doesn’t place as much emphasis on the lower back as the conventional deadlift. The one downside is that when lifting heavy weights, it puts more stress to the hip joint so this may not be suitable for those with SI joint dysfunction or pain. The setup for the sumo deadlift is anywhere from slightly wider than hip width (called semi-sumo) or extremely wide with your toes almost touching the plates. Most people will fall somewhere in between these extremes. It is important to make sure your toes point out depending on the person this can be about 45 degrees to almost 90 degrees (almost straight out). The grip should be directly under your shoulders. This is different than the conventional deadlift where you grab the bar outside your hips/stance. As with any deadlift variation, make sure you push your hips back and down first. Unique to the sumo deadlift, your hips will start much lower than other variations and your chest higher. To initiate the lift push outwards with your feet like you are trying to ‘spread’ the ground and give your glutes a hard squeeze.

PROPER DEADLIFT FORM : THE SETUP

  • Foot Position

A good deadlift is always the result of a good setup. Period. This means that your first step in performing a deadlifting is finding proper foot and body positioning in relation to the bar or object. When using a barbell you always want your shins to be as close as possible the bar. This allows you to get your hips back rather than shifting your weight forward towards the bar. It will also prevent a heavy weight from pulling you forward or having the weight swing back and hit you in the shins, neither of which are good. Foot placement will differ for different variations of the deadlift, all of which I will go over in a bit. Learning proper foot placement for your specific lift is VERY important.

  • Hold Your Breath

A key element when lifting any heavy weight off the ground, this allows you to maintain core rigidity and a neutral spine throughout the lift. Use your diaphragm to take a big breath in and fill your belly with air then hold it in and get tight. Hold this breath until you reach the top of the lift. For multiple repetitions, you can learn to hold your breath for 2 or 3 reps or reset your breath after each rep. This won’t matter as much with very light weights, but when you’re lifting something heavy off the floor it becomes increasingly important to train this way.

  • Maintain A Neutral Spine

This means your back is neither excessively rounded nor excessively arched. You want to maintain the natural curve of the spine, which for most people means keeping the low back flat and staying ‘tall’ in the chest. Excessively rounding your back when pulling a heavy weight off the ground is a surefire way to get seriously injured.

  • ‘Hinge’ At The Hips

It is an essential part of the lift to hinge mainly at your hips rather than your knees and low back. What you want to do to hinge at the hips is maintain your neutral spine and push your hips back as far as you can before lowering your body to the bar. What this is doing is ‘loading’ your glutes and hamstrings and preparing them for the lift. Once your hips are back, you’re able to bend your knees just enough to lower yourself to the bar. Do NOT allow your knees to bend and your body to drop.

  • At The Bar

Grab the bar with an overhand grip, keeping your hands directly under your shoulders or just outside of your hips. Grip the bar tightly and focus on isometrically ‘bending’ the bar around your body to create extra tension throughout your lats and upper body.
Once you grab the bar, pull your shoulder blades tight together and simultaneously take the ‘slack’ out of the bar. Pulling your shoulder blades back and down will help you create tension in your upper body to maintain a neutral spine.
Taking the slack out of the bar means you are pulling the bar tight to create tension before you even lift the bar off the floor. Essentially, you should feel like you are lifting or making the bar bend before you initiate the lift. This will make your deadlift feel much lighter and smoother.
At this point your upper torso should be roughly at a 45 degree angle. If you have made it this far you should be ready for the lift!

  • TIPS FOR INJURY PREVENTIONS

Do not pull when you have a pinch in the lower back. It's only a twinge. Yeah right, I have had so many lower back injuries that I have learned my lesson and watch for warning signs that my back could go at anytime. There were times when my pain was so intense that I couldn't even get out of bed without biting the pillow to death. So, I have become accustomed to recognizing that specific feeling. The feeling that something in my lower back is on the verge of making life miserable.

  • WHAT NOT TO DO !!
  • Do not round your back in any deadlifting movement. This will make your back vulnerable to injury if you do so. Concentrate on keeping the back arch, chest up and chin up, and eyes focused looking straight ahead.
  • Do not jerk the bar up your thigh. The movement should be smooth from top to bottom.
  • Do not tip forward or move your feet during this lift. If you do you could be risking a serious back injury. Push your feet through the floor and keep the weight as close to your center of gravity as possible.
  • Do not hitch the bar. This means do not jerk the bar up and down in the middle of the movement in order to lock it out at the top.
  • Do not let your knees bow in and out during this lift. Lateral movement is dangerous for the knees.
  • Do not go heavy at first. When I first did deadlifts I used 135 pounds concentrating on technique and my form while training my spinal erectors doing good mornings, and other lower back work.

 

 


Once again Deadlift party was a success! Athlete Fitness Specialist hopes to see you next time for more "Lifting" Party!

Info on Athlete Fitness Specialist:

Profile: Click here
Website: Click here

Source: Monkeymedia2u


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