Kettlebell Deadlift variation
An underrated movement that needs a lot of attention because it provides a lot of benefits that can go towards your compound lifts & also provides a means of working on balance & coordination, stability, core strength, hamstrings, and mobility of the hips, back and legs. In the above video, I am demonstrating this workout utilizing a 12kg kettlebell.
Now because I have a harder time with my left leg keeping its balance, I tend to add more reps to this side to help build it and focus in on it, but naturally I usually do between 12-15 reps on each side.
One thing to keep in mind, is this exercise is not meant to be fast paced, take your time and really focus on keeping your balance and utilizing the proper muscles with good technique/form. I tend to move a lot quicker in this video but if you are a beginner, do this exercise with little to no added weight and either hold on to something until you get more comfortable not having to do so, or touch the floor with the moving leg between reps (allowing you to keep your balance).
- back muscles
The benefits are listed above. Also keep in mind this exercise can also be performed using a dumbbell or a barbell.
to view this video & more!
Performance Gains & Losses
Photo by nousnou iwasaki on Unsplash
Caffeine, one of the world’s greatest inventions for many Americans. Typically people drink their caffeine in the morning for a boost of energy but now caffeine isn’t just in your coffee and can be used for different purposes.
Like anything we eat or drink, we should be aware of what we add to this natural stimulant — which makes the difference in how our bodies react to it and how much we should consume of it before it becomes a “performance loss” — I use this word because I am going to talk about the pros and possible cons of consuming caffeine while trying to be fit/healthy.
Lets start with, how many of my readers and fellow bloggers drink some form of caffeine? How often? does it work?
Questions to consider because why consume a beverage with a purpose if it doesn’t work and why feel the need to consume more of it in order for it to work? The problem that lies with caffeine for athletes and non athletes is when we use it, some of us then have a hard time without it in our systems; we start to depend on it (not healthy). Now I am not against caffeine and its uses, as a matter of fact, I take a pre-workout supplement before my actual workouts sometimes to aid in my energy levels and it helps to make me push through my workouts a little longer BUT I don’t depend on it and can go without caffeine in my day to day life & while lifting.
None of this is new information if you are someone who has had caffeine in your diet or has been one who needed to ween themselves from it, but this information is good to know if you are someone who plans on using a form of caffeine to aid in your workouts or day to day lifestyles.
We got the black and white important stuff out the way — let’s chat performance gains and losses with caffeine.
- Caffeine helps to improve endurance — some studies have shown it had greater effects on endurance athletes compared to carbs.
- Caffeine can increase your body temperature, it turn making it so you burn more calories during your workout
- Caffeine can help reduce the perception of effort – making it so an athlete works harder and for longer periods of time
- can potentially aid in muscular endurance activities — high reps, circuits, etc
- too much caffeine intake can lead to becoming immune to its effects — which then leads to someone drinking more doses
- it creates a spike of energy but then drops & can cause drowsiness
- caffeine that comes with additives that have added sugars and unknown ingredients are more harmful than helpful
- for those who are hooked on daily doses of caffeine and depend on it, are likely to have bad headaches and bad sleeping pattern when going without it
- Can raise blood pressure and heart rate
- can interfere with glucose metabolism
- Impairs your quality of sleep
Nobody needs to up and quit their cup of Joe before a workout or stop taking pre workout supplements but everybody needs to be cautious of their caffeine intake, be cautious of the type of caffeine they intake, be cautious of how their body takes to the caffeine — does it help or hinder you? does it effect you negatively or positively and has it created a problem where you depend on it? Is it natural or have you added sugars? Like everything else in life, drink it/eat it in moderation and consume it responsibly #cheers
When it comes to squat variations, my strong suit is the front squat due to having strong quad muscles — in the video I demonstrate the front squat from the back side view, doing 135 lbs on the barbell & making sure to hit the 90 degree angle on the way down and bringing the weight back up evenly against my traps.
Now this video might not show close up insight or a step by step direction — but you see the squat form and the depth I am doing in order to hit full ROM (range of motion). If you are new to this exercise or any form of exercise, be sure to start off with lighter loads to work on technique/form.
Benefits of the exercise
Improves core strength
Benefits of the exercise
- Improves core strength
- glute activitation
- huge quad development
- possible decrease in lumbar and knee stress
- increase my power clean
- Total body mobility and stability
- Total body strength gains
- Increased muscle mass
P.S I posted the video on my social media ShayFitnessWonderWoman
Do you have a good relationship with food?
Does stress effect your body? How can you address this?
- When I am stressed, I tend to gain extra weight around my waistline, and I will breakout on my face with pimples and excess hair around my chin and cheeks. It is horrible. In order to avoid these things from happening when I am stressed, I usually walk away from the situation and try to not think about it at the time or I will find ways to overcome the stressors
How in tune are you with your body? Do you know when it’s time to rest?
- I am in tune with my body, but because I am stubborn, I don’t always listen to my body when it needs to rest or take a time out.
Do you worry about getting ill?