Hello! Welcome to Brides Made Fit Podcast; I am your host Jennifer DiDonato, and this is Episode #22. Thank you so much for joining us. Brides Made Fit is Metro Detroit's only in-home personal training service for brides-to-be and Brides Made Fit Podcast is everyone's source for health and fitness information and entertainment. So thanks for joining us.
So we are in the gym today, I mean a couple episodes back we were not, but we are back here, and this week's episode is very important; it's for everyone and it is about a perfect back exercise to strengthen your lower back. The lower back is so important because it is the support of your core. You have your spine, it's supporting spine, and it's good for posture, it's good for everybody, and the movement that I going to show you today is key in incorporating it into your program because lower back is so important.
There are some many injuries nowadays; everyone sitting at computers, so it's time to really address it and strengthen your lower backs and get some people haven't got a posture out there. Another reason why I wanted to do this topic today is because where I am from Metro Detroit, Michigan in United States, it is getting cold out, and Jenny is not happy about that, because what that means is the snow is going to fall and we are going to have clean it up. And I don't like to use snow blowers. If you had noticed I am pretty short and they just scare me. I just don't like them.
So I use shovel because I want to get a good workout in you know strap on my heart rate monitor and it is an awesome workout. But unfortunately as you can hear on the news during winter time is that a lot of people do injure themselves when they are shoveling and they push themselves to limit and maybe their forearm just isn't crack. So I am going to show you this movement; it's called the Deadlift, and we are going to do it because it's going to strengthen your lower back. So when the snow starts to fall in and you have to go out there and shovel, you are going to be able to shovel with confidence knowing that you are having a strong back and a strong forearm.
So we are going to get started. This Deadlift you can use either a barbell or you can use a dumbbell. I am using a barbell though today and I am going to show you first really what maybe some people think is a Deadlift and it's so not okay. Just bear with me for a second alright. So this is what I see lot of times. Okay what's this? Okay this is terrible. If anyone showed you that that's a Deadlift, then they need to get the head examine because it's not but it's okay because I am going to show the correct way.
Alright first, I want o show you some checkpoints of a Deadlift. Let's pop up those notes on the side just so you can read along while I am showing you. Okay first, you are going to stand straight, I want your toes to be facing outward they can face forward or slightly outward depending on your stance, your gage, and I want your legs to be shoulder width apart and now as you are going to hold the bar with your palms facing you keep it far or you can also have them facing under hand outward, okay. So we have the toes, we got the legs checked, we have the shoulders up and I want you to bend forward, bend at the hip okay. So we are bending forward. Keep your chest up, bring the bar just about your shin height off the ground between your ankles and your knees, and stand straight up.
Now the key to doing these is that you want to bend at hip, keep the butt out and the chest out and keep those heels downs. I am going to turn to the side so you can get a better view of what the heels are doing, because they are not doing anything. They are staying. Alright this is about 22 pounds, but I will get to weight in just a moment. Okay so you have seen through the heels, see that. I am keeping the chest up. You almost want to feel like you are squeezing your shoulder blades together, and never bend your arms. You just want to keep them nice and straight, which is pretty basically why it's called the Deadlift. You are keeping your arms dead and straight up.
Now if you are a beginner, I want you to do 3 sets of 15 to 20 using lighter weight. I mean the most I want you to do just to feel it out would be about 20 pounds maybe even much depending on how long you have been training and how conditioned you are. But these are really important because what you are doing is you are also strengthening the core and the hips and incorporating the glutes into that. So that's why you kind of incorporate heavier weight because you are using all of those muscle groups but the only reason why I want you to be careful is because if you are doing it incorrectly using a heavier weight can really do some damage, because back injuries can occur either from overuse or misuse and if you are doing both of using too heavier weight and misusing your back by doing bad forearm, it could be a disaster.
So make sure that you have a friend like your training partner have them watch this with you, so that when you go to the gym or when you are training at the house, you have someone watching your form if you don't have a mirror. So that's real important part of this and it can be for men or women weather you are shoveling snow or not you guys got to do this movement and do it right. So give it about 15 repetition 15-20, 3 sets, and do as many way as you can doing the correct form. That's the way to gage it. There is really no normal weight for anyone or any specific body type. It's what your body can do and the result that you are looking for.
So I hope this helped you and I hope that you feel a little bit more informed about doing lower back, because it's going to make you feel better and make a difference when you are out there shoveling snow on your driveway or at other neighbors houses.
So now that we have got that, all taken care of, time for the fun part, I want just give a shot out to John he is from UK and he just ran in the New York City Marathon a couple of Sundays ago. I just want to say, congratulations, good job! He said he shaved off 5 minutes on his time and this over 26 miles during marathon. It's just unreal it takes some people 3 hours to do, 3 or 4 hours, so he shaved off 5 minutes which is big deal and he also raised about 2500 pounds for a cancer charity which should be over $5,000 for us. That's a big deal, so I just want to give John a round of applause. Congratulations! He said that prize makes - it was an inspiration for him. He did some string training with Brides Made Fit watching the videos and he said even though he was running. It still helped him conditioned for the marathon. So congratulations and I encourage all of you out there to shoot for something high like that, because after you do it we are gratifying and, especially if you are doing it for charity.
So oh yeah and there is a link on our web site as well. Yeah for the charity I am just going to find out which one it is and it's right here. But now I want to tell you guys, also I want to remind you that we are giving waste and free stuff Brides Made Fit, we want to make stuff with our logo on it but we are not we don't know what to give away. Whether we want water bottles, stickers I don't know bunch of stuff, wrist bands anything, a barbell yeah right. But go to the forum, yeah just give us a comment, what do you want see? What do you want to see with Brides Made Fit logo on it or even my face on it, I am just joking. God who would want that, a shirt with my face on it. But Go to our forums www.bridesmadefit.com/forum and click on one of our topic that says free stuff and you can vote on or just tell us what you would like to see, because we are giving it away to people who are devoted fans, who are getting involved, and a lot of you out there, and I want to thank you guys so much for the comments and emails. It's just unbelievable I love what I do and I hope that you can see that as well and hope that you love watching the show.
But tell your friends about it, check us out online just Google our name and we are everywhere you can catch our videos anywhere, YouTube, Viddler is been awesome on our blog as well www.b
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