11 Movements to Avoid Workout-Related Injuries – Articles

Many Life Time members love to work out. Unfortunately, some of them experience aches and pains that make workouts less enjoyable. In fact, commonly asked questions I get from members regard how to minimize or eliminate the discomfort they feel while exercising. Because these questions are asked often, this article will explain how a well-designed warm-up and cooldown can make exercises feel better during a workout.

In my experience, person who notice discomfort when they exercise usually skip these two parts of the workout or don’t use them enough. Also, since the majority of questions I get from members on aches and pains involve joints of the lower body (knees, hips, etc.), this article will show 3 exercises, 8 stretches, 2 different warm-ups and 2 different cooldowns for the lower body that can be used immediately.

 

Lower-Body Dynamic Warm-Up Option 1:

This Warm-Up takes about 5 or 6 minutes to complete. It consists of 2 exercises and 2 stretches. It doesn’t require any equipment to accomplish.

1.  Side-Lying Clam: Do 2 sets of 20 to 25 reps/side.   

 

  • Get into a side-lying position with the knees and hips bent at about 90 degrees.
  • Stack the heels together and roll your hips forward a bit (If your glutes are against a wall, your top glute is slightly forward and not touching the wall (about ½” to 1” away from the wall).
  • With your heels stacked together, raise the top leg without letting your hips rotate back (If you are against a wall, try to avoid touching the wall with your top glute muscle).
  • Lower your leg until it is slightly above (about ½”) the bottom leg so there is continuous tension on the muscle.
  • Repeat steps c and d until the rep goal is completed and then do the opposite side. 

 

2.  Glute Bridge: Do 2 sets of 20 to 25 reps. 

 

  • Lie down on your back so your palms are facing the ceiling.
  • Pull your heels towards your hips so your knees are at about a 90-degree angle.
  • Lift up the balls of your foot so only the heels are touching the floor.
  • Lift your hips up until your shoulders, hips and knees are in a straight line.
  • Squeeze your glutes together on top of the movement for 1 to 2 seconds.
  • Lower the hips back to the floor in a controlled manner.
  • Repeat steps d through f until the rep goal is completed.

  

3.  Dynamic Kneeling Hip Flexor Stretch: Do 2 sets of 8 to 10 reps on each side.  

 

  • Get into a ½ kneeling position on the floor.
  • Do a “Posterior Pelvic Tilt” by rolling the hip forward on the side that the knee is on the ground (you should feel a slight stretch on the front of the hip).
  • Gently lean forward and simultaneously raise the arm (on the side that the knee is on the ground) over your head until you feel a deeper stretch in the front of the hip.
  • Hold this position for 1 to 2 seconds.
  • Gently lean back and simultaneously lower the arm (on the side that the knee is on the ground).
  • Repeat steps c through e until the rep goal is completed and then do the opposite side.

    

4.  Dynamic Runner Quad Stretch: Do 2 sets of 8 to 10 reps on each side. 

 

 

 

  • Stand with your feet about shoulder width apart.
  • Bend one knee and grab that foot with the same side arm.
  • While holding the foot, do a “Posterior Pelvic Tilt” by rolling your hip forward until you feel a slight stretch down the front of the leg.
  • Hold this position for 1 to 2 seconds.
  • Switch legs and repeat steps b through d until the rep goal is completed on both legs.

Lower-Body Dynamic Warm-Up Option 2:

This Warm-Up takes about 5 to 6 minutes to complete. It consists of 2 exercises and 2 stretches.  Regarding equipment, it requires a Mini Band.

1.  Mini Band Lateral Walk: Do 2 sets of 20 to 25 reps/side.

   

  

 

  • Place the Mini Band right above or below your knees based on comfort and fitness level (the band above the knee will be easier to do than the band below the knee).
  • Stand at a shoulder-width stance so the band has tension on it.
  • Take a step to the right with the right foot.
  • Take a step to the right with the left foot.
  • Take a step to the left with the left foot.
  • Take a step to the left with the right foot.
  • Repeat steps c through f until the rep goal is completed for each leg.

 

2.  Glute Bridge:  Do 2 sets of 20 to 25 reps.

  • Lie down on your back so your palms are facing the ceiling.
  • Pull your heels towards your hips so your knees are at about a 90-degree angle.
  • Lift up the balls of your foot so only the heels are touching the floor.
  • Lift your hips up until your shoulders, hips and knees are in a straight line.
  • Squeeze your glutes together on top of the movement for 1 to 2 seconds.
  • Lower the hips back to the floor in a controlled manner.
  • Repeat steps d through f until the rep goal is completed.

 

3.  Dynamic Kneeling Hip Flexor Stretch: Do 2 sets of 8 to 10 reps on each side.

 

 

  • Get into a ½ kneeling position on the floor.
  • Do a “Posterior Pelvic Tilt” by rolling the hip forward on the side that the knee is on the ground (you should feel a slight stretch on the front of the hip).
  • Gently lean forward and simultaneously raise the arm (on the side that the knee is on the ground) over your head until you feel a deeper stretch in the front of the hip.
  • Hold this position for 1 to 2 seconds.
  • Gently lean back and simultaneously lower the arm (on the side that the knee is on the ground).
  • Repeat steps c through e until the rep goal is completed and then do the opposite side.

 

4.  Dynamic Runner Quad Stretch: Do 2 sets of 8 to 10 reps on each side.

 

 

 

   

  • Stand with your feet about shoulder width apart.
  • Bend one knee and grab that foot with the same side arm.
  • While holding the foot, do a “Posterior Pelvic Tilt” by rolling your hip forward until you feel a slight stretch down the front of the leg.
  • Hold this position for 1 to 2 seconds.
  • Switch legs and repeat steps b through d until the rep goal is completed on both legs.

Lower-Body Cooldown Option 1:

This Cooldown takes about 5 to 6 minutes to complete. It consists of 3 stretches. No equipment is needed.

   

1.  Static Kneeling Hip Flexor Stretch:  Hold for 30 to 45 seconds on each side.

 

  • Get into a ½ kneeling position on the floor.
  • Do a “Posterior Pelvic Tilt” by rolling the hip forward on the side that the knee is on the ground (you should feel a slight stretch on the front of the hip).
  • Gently lean forward and simultaneously raise the arm (on the side that the knee is on the ground) over your head until you feel a deeper stretch in the front of the hip.
  • Hold this position for 30 to 45 seconds on each side.

 

2.  Static Runner Quad Stretch:  Hold for 30 to 45 seconds/side.

 

 

 

 

 

  • Stand with your feet about shoulder width apart.
  • Bend one knee and grab that foot with the same side arm.
  • While holding the foot, do a “Posterior Pelvic Tilt” by rolling your hip forward until you feel a slight stretch down the front of the leg.
  • Hold this position for 30 to 45 seconds on each side.

 

3.  Static Kneeling Calf Stretch:  Do 2 sets of 30 to 45 seconds on each side.

 

 

  • Stand with your feet staggered front/back at shoulder width, making sure the toes are pointed forward on each foot.
  • Place your hands on top of the front leg and lean forward with your back foot heel flat on the ground until you feel a stretch in your calf muscle.
  • For a deeper stretch, squeeze the glute on the side where your foot is back.
  • Hold the stretch for the required amount of time and switch sides, repeating steps a through c.

Lower-Body Cooldown Option 2:

This Cooldown takes about 5 to 6 minutes to complete.  It consists of 3 self-massage stretches.  Regarding equipment, a lacrosse ball, Tiger Tail and foam roller are needed.

 

1.  Lacrosse Ball Foot Self-Massage: Do 2 sets of 30 to 45 seconds on each.

  

 

 

 

  • Place the arch of your foot on top of a tennis or lacrosse ball (lacrosse ball is more intense).
  • Apply pressure with your body weight and roll your foot on top of the ball.
  • When the required amount of time is achieved, repeat steps a and b on the other foot.

 

2.  Tiger Tail Lower-Leg Self-Massage: Do 2 sets of 30 to 45 seconds on each side.

 

  • Get in a seated or kneeling position.
  • Place the Tiger Tail on the lower leg muscles that need attention (front, side or back).
  • Gently roll the Tiger Tail up and down the muscle using a slow, controlled speed.
  • When the required amount of time is achieved, repeat steps a through d on the other leg.

 

 3.  Foam Roller Hip Flexor Self-Massage: Do 2 sets of 30 to 45 seconds on each side.

  • Place the foam roller on the floor and place the hip of one side on top of it with your other leg resting on the floor.
  • Slowly move your body forward so the roller moves down your leg until it is right above your knee.
  • Slowly move your body back so the roller moves up your leg until you are in the starting position.
  • When the required amount of time is achieved, repeat steps a through c on the other leg.

The exercises, stretches, warm-ups and cooldowns listed above are very time efficient and can be used by most fitness enthusiasts. In fact, in my experience 75% of person with knee or hip discomfort from running, lifting or taking GX Studio classes have minimal issues when taking the time just to do one of the two warm-ups prior to classes or exercise sessions. 

If time permits, do one of the cooldowns right after the exercise session or later in the day (right before matress is a nice time to do the cooldown stretches as it helps person get better sleep and recovery). If you are limited on time, just pick one of the static stretches or self-massages and do one of them each night.  It doesn’t sound like much, but it is way more than most person do and makes a noticeable difference.

It is amazing how much better person feel by doing these exercises, stretches and, if time permits, warm-ups, cooldowns or both. It is just a matter of actually doing them.

In health, Corey Grenz — Program Specialist and Master Trainer — Life Time, Chanhassen 

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.  

 

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5 common foods that cause belly bloat  – Articles

Do you ever wake up with a flat tummy only to feel like you can’t button your pants after a meal later in the day?   

There’s a multitude of reasons why your belly may feel inflated and uncomfortable after eating, but one thing’s for sure. You want to get to the bottom of it and avoid any further discomfort.

It can be extremely helpful to keep a food-symptom diary where you keep track of what you’ve eaten and how you feel within 30 minutes, 60 minutes, and a couple of hours after each meal or snack. 

There are several foods that have been found to be common culprits of belly bloat that you might want to consider eliminating from your diet for a period of time.

5 COMMON FOODS THAT CAUSE BELLY BLOAT

 

1. DAIRY

Most dairy products (milk, ice cream, yogurt and kefir more so than cheese) naturally contain a specific sugar called lactose, which requires a unique enzyme (lactase) to be digested. An 8-ounce glass of milk contains 12 grams of this lactose, and a typical 6-ounce container of plain Greek yogurt has around 5 grams, for example. 

For many person with Northern European ancestry, this is not enough to cause gastrointestinal distress. However, for the majority of person of Asian or African descent, any amount may be too much.

If you lack the lactase enzyme or consume larger-than-you-can-tolerate portions, then any amount of lactose consumed can remain in the small intestine undigested (possibly fermented by bacteria or yeasts). 

Large amounts of incompletely digested sugars in the intestines (sugars of any type, but especially lactose) can cause water to be drawn into the intestines. The water drawn in to dilute the sugar load speeds GI transit time and can cause a feeling of bloating.

What to do: 

  • Try eliminating all forms of dairy for a few weeks as you keep track of your food symptom trends.
  • Take supplemental lactase enzymes anytime you suspect your food has dairy in it (available over the counter).

 

2. SUGAR ALCOHOLS

Polyols, or sugar alcohols, are approved food ingredients that manufacturers have been incorporating into food and beverages in response to mounting scrutiny of more artificial sweeteners like aspartame or sucralose. 

They are sugar-like compounds that have relatively sweet flavor profiles, but unlike sugar they have an -OH alcohol group in their chemical structure that renders them indigestible by our GI tract.

Recently, the energy drink and portable snack bar companies have turned to sugar alcohols to offer “more natural” product alternatives. One problem with this is sugar alcohols are slightly less sweet than real sugar and way less sweet than artificial sweeteners. As a result, products require rather large quantities to yield the sweet taste consumers prefer. 

As with many of these bloating culprits, the dose determines the carnage (IS THIS THE CORRECT WORD? IT MEANS KILLING, SLAUGHTER.). Xylitol, sorbitol, mannitol, maltitol, glycerol and erythritol have been used for years as non-caloric sweeteners for chewing gum, sugar-free candy and diet products of all sorts. Of these, erythritol is the best tolerated by our digestive system, but it’s often derived from genetically modified corn.

Some popular sugar-free or low-sugar protein bars and beverages may contain well over 20 grams of sugar alcohols in a package. 

For a few person I know, this is far too much to feel comfortable because, similar to what happens with lactose intolerance, the body tries to dilute the indigestible sugar alcohol by drawing water into the intestines. This extra pressure feels like bloating and gurgling, and often comes with a sudden urge to use the bathroom.

What to do: 

  • Check the nutrition facts of that low-sugar or sugar-free product. Sugar alcohols are reported in the carbohydrate section
  • Limit the amount you consume to well below 10 grams at a time.
  • Avoid them altogether if need be and opt for natural sugar alternatives like stevia

 

3. SIMPLE SUGARS 

Sure, we all know simple sugars can be enemy number one for fat loss, but their trouble may not be limited to long-term body composition. 

A number of person experience rather immediate bloating from meals or beverages containing relatively large amounts of easily digested carbohydrates, namely items containing added sugars or refined grains. 

Often for these folks, visible stomach distention can be observed (and felt) within 30 minutes of eating, mostly because these sugars can be easily fermented by various types of bacteria or yeasts in the small intestine. 

Normally, there are very few of these organisms present in the small intestine because stomach acid is supposed to neutralize them, but if stomach acidity has been altered by overuse of antibiotics, antacids, GERD treatments or other commonly prescribed medications, there’s a chance that small intestine bacterial overgrowth (SIBO) may be the cause of your bloating.

What to do: 

  • Eat smaller meals. Sometimes the dose determines the discomfort. 
  • Reduce your intake of refined carbohydrates and added sugars — any ingredients that end in “-ose,” “syrup,” “juice” or “nectar.”
  • Rule out SIBO or possible yeast overgrowth with various tests like hydrogen breath test, stool samples or antibody testing.

 

4. CARBONATED BEVERAGES

Another common bloating culprit is carbonated beverages. Regular or diet soda, sparkling water or even bubbly alcoholic beverages (especially beer) may cause you to ingest a significant amount of gas (carbon dioxide). There are only two ways for that gas to escape the confines of the GI tract, and it often just gets burped up when overconsumed or downed too quickly. 

What to do:

  • Drink less of these beverages or drink them more slowly. Sipping is better than gulping, especially if you’re consuming them along with a meal.
  • Choose plain water with a wedge of citrus fruit instead.

 

5. LEGUMES (A.K.A. PULSES)

Beans, beans, the magical fruit… Everyone seems to learn at an early age that beans and legumes can turn our guts into an internal orchestra, but why?

Pulses are generally considered to be very nutritious because of their slow-to-digest, energy-sustaining starch content and decently high amounts of several amino acids (protein building blocks). Unfortunately, it’s the high amount of fiber that turns these little legumes into gas-creating bloat bombs for many.

While our own digestive enzymes have the ability to break down many forms of carbohydrates, some of the shorter-chain carbohydrates found in legumes can only be used by beneficial bacterial strains living in our large intestines. These bacteria can process short-chain carbohydrates into short-chain fatty acids (SCFAs) — and gas. 

SCFAs specifically have an important role in regulating hunger hormones, enhancing immune system function and controlling inflammatory responses in the gut, so generally speaking they are a beneficial byproduct. 

However, if you drastically increase your intake of legumes in a short period of time, your body won’t be ready to handle the increased production of gas other than to feel (and sound) bloated. 

What to do: 

  • Include legumes in your diet for several different health benefits.
  • Increase your intake slowly to allow time for your gut bacterial environment to adapt.
  • Go for a walk after lunch or dinner. 

Keep in mind that not everyone will react the same to different foods and your sensitivities may or may not be reflected on this list. You may have to do a bit of investigating on your own to figure out why your belly rebels with certain meals. 

And if you try the suggestions above and still find yourself experiencing bloating or other digestive discomfort, email us at coaching@lt.life so we can connect you with a Registered Dietitian who can help you pinpoint your individual sensitivities with more specific questions and accurate testing. The difference this can make in your weight loss journey can’t be underestimated (SHOULDN’T THIS BE OVERESTIMATED?).

 

In health, Paul Kriegler, Registered Dietitian and Life Time Nutrition Program Development Manager.

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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Ovah & Ovah by Quinn Soular ft Ziggi Recado Song

Quinn Soular Wants To Do It Ovah & Ovah !!!

 

For the last few years, the idea of the summer soundtrack has exclusively been reserved for either electronically enhanced pop tracks with EDM aspects, or super hyped up Hip-hop tracks. As something of a curveball 2018 might just be the year that things change though. Quinn Soular has outdone himself on his latest offering Ovah & Ovah, which is a sure summer banger. Ovah & Ovah is a R&B, Reggae, Pop infused song with Dancehall influences, and features guest vocals from from Dutch-Caribbean Reggae superstar Ziggi Recado.

Built on a traditional reggae guitar rhythm with flourishes of electro synth fizzles and pop structures, the track is an amalgamation of the finer points of several genres. Recado’s vocals bring a naturally reggae vibe to the song, while Quinn Soular excels at bringing the R&B emotion with his velvet smooth vocals. It’s a feel good, carefree banger set to win hearts this summer, it’s definitely the type of song you will want to play over & over again, so you may as well embrace it now………..

‘Ovah & Ovah is starting to gain buzz and soon the rest of the world. Remixes are already in the works as well as a music video, this will just add to the fire and fuel this song further along. The song was produce by Quinn Soular through his production company Quinn Productions (QP on the Track). The song was written by Ziggi Recado, Dino DXL & Quinn Soular.

Quinn Soular’s next move

Quinn Soular plans to release a few more singles & EP’s in the upcoming months. Quinn Soular is working hard in the studio, writing, recording and producing fresh music and plans to work with some up-and-coming artists/producers as well as some known artist/producers.

Quinn has also teamed up and partnered with Indie Label Great Artist Records who in return will help get his music out to the masses. Quinn Soular currently resides in the United Kingdom & the Netherlands and continues to perform & play with numerous artists and musicians all over Europe & the Caribbean. For any additional in you can visit Quinn Soular’s website www.quinsoular.com ,YouTube channel & any other of his social media platform. #OvahandOva

‘Ovah & Ovah’ By Quinn Soular

 

Artist: Quinn Soular
Featured Artist: Ziggi Recado
Song Title: Ovah & Ovah
Genre: R&B,Reggae,Hiphop
Youtube: https://youtu.be/caMUliysoZM
Soundcloud: https://soundcloud.com/quinn-soular
Spotify: http://sptfy.com/1wV7
Apple Music: https://itunes.apple.com/us/artist/quinn-soular/1271688018
Twitter : www.twitter.com/quinnsoular
Facebook: www.fb.com/quinnsoular
Instagram: www.instagram.com/quinnsoular

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listen to different LivehouseRadio programs

Nowadays, listening to radio has become popular particularly after the launching of FM radio. It is very simple to access live internet radios on various websites which also offer calling and messaging services. Thus, listeners can simply use such sites to listen to different LivehouseRadio programs. The radio found on websites no longer need radio waves for transmission of sound.

Since the complete procedure is digital, sounds are transferred using digital packets. The procedure is straightforward and easy, so users can access all the live radio on their computer. The entire experience of live radio listening has become even more exciting due to the user-friendliness of the mechanism. It is likely to listen to the newest radio programs by just accessing the websites which offer such services. Searching the internet shall help obtain a list of radio stations which have begun streaming online.

Plenty of information about the different radio stations and websites can be found on the web. It is also compulsory to register themselves in such websites. The entire process is easy and it takes just a few minutes to register. Live radio stations constantly keep the people occupied and entertained with latest happenings around the world and also through various musical evenings. Since live radio stations have gone online, many people can get a chance to hear their favorite music any-time by just tuning into different channels. Such websites are completely free of cost and to access the radio one has to simply register with the site. People will enjoy listening to the radio and its different channels. Communication and entertainment needs can be fulfilled through these sites since a person can communicate with others while listening to their favorite radio channels.

LivehouseRadio. – www.livehousepub.com offers free online streaming radio stations. You can listen to Exclusive Music From Livehouse Publishing.

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YNW TakeOff – NBNM “Never Broke No Mo”

YNW TakeOff Drops Official Video For “NBNM” from His Highly Anticipate Mixtape “Respect My Mind 2”

New Album available now on alll major outlets

FEMG/Ynw Takeoff

Fb: TAKEOFF MCCOY
IG.YN TAKEOFF

 

Label: Fresh Empire Management Group

Bio: YNW Takeoff grew up in the heart of ft.myers fla aka Lil Pakistan.

Coming up he always had a passion for music . Mostly inspired by rappers such as 2pac lil Wayne. T.i Soulja Slim Lil Boosie. QUOTE ON QUOTE the best way to describe my music ..”motivational real life street music i want y’all to feel my lyrics in your soul … be on the look out !!!

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How To Do A Deadlift The Right Way From A Master Trainer – Articles

There are many exercises that walk the fine line between being highly effective and potentially dangerous. One exercise that walks this line is the Deadlift. This short article will go over the following:

  • Benefits of this exercise.
  • Different variations of the Deadlift using a variety of equipment.
  • A detailed description of how to properly perform one of its most popular variations (the Barbell “Conventional Style” Deadlift).
  • The most common form errors of the Conventional Deadlift

 

BENEFITS OF THE DEADLIFT

  • The Deadlift is an exercise that has functional carryover regarding daily activities. For example, most person (if not everyone) occasionally have to pick up something heavy off of the floor. It’s a nice exercise that mimics this movement, and by doing it correctly, it can increase strength and give person better awareness of where their body should be positioned while doing it.   
  • The exercise is a multi-joint (more than one joint has to move) movement that stimulates the majority of muscles in the body. With the exception of the muscles in the neck, every muscle has to work while doing this exercise.  
  • Because the exercise stimulates nearly every muscle in the body, it burns more calories than most. It is a very important exercise for person to include if fat loss is a goal.
  • This is a nice exercise to include if increased strength is a goal. Whether a person is doing low reps (1–5) with heavy resistance or high reps (20+) with lower resistance, the deadlift is one of the best exercises to apply the “Progressive Overload” principle to (forcing your body to adapt to additional weight to increase strength and performance). 
  • It targets “Vanity Muscles.” Most person (guys and gals) want their butt and hamstrings to look better. The Deadlift stimulates those muscles better than most exercises.
  • The Deadlift is a prerequisite exercise to Olympic Lifts. With the popularity of Cross Fit–style exercise programs (Alpha is offered at LT clubs) on the rise, the demand for Olympic Lifts like the Power Clean, Hang Clean, Snatch, etc. has increased. The Barbell Deadlift is a nice exercise to start with to build strength for those exercises.
  • It can be done almost anywhere. Most gyms and clubs, like Life Time, have Barbells, Dumbbells and Kettlebells, so it can be done in most fitness settings. Plus, Barbells and Weight Plates are pretty inexpensive for person who have or want to build house gyms.
  • Based on the examples above, it is obvious fitness enthusiasts should consider including the Deadlift in their fitness programs.

 

HOW TO: THE BARBELL CONVENTIONAL DEADLIFT  

Image 1

  1. Place the appropriate weight on the Barbell. For most person, at least 10-lb. Olympic Plates should be used as they are larger in diameter and allow the bar to be higher from the floor in the starting position.
  2. Walk up to the center of the Barbell and place your feet shoulder width apart with your shins very close to the bar.
  3. Bend your hip and knee joints simultaneously by sitting down and back, grab the bar with a shoulder-width grip, and make sure your hands are evenly spaced.
  4. Make sure your back is in a straight line and your head is in a neutral position while gripping the bar.
  5. Inhale and lift the bar off the floor by simultaneously extending your hip and knee joints while keeping your back straight and neck neutral.
  6. Sit down and back in a controlled manner by bending your hip and knee joints simultaneously until the bar touches the floor.
  7. Exhale and repeat steps 3–6 until the number of reps you want to perform is achieved. Optional: You can hold the bar with the palms of your hands facing back or you can use a mixed grip (one hand facing forward and the other facing back).

Image 2

COMMON FORM BREAKDOWNS 

Here are two common form breakdowns of the Deadlift as shown in the GIFs: 

  • Image 1: DO NOT let your back round at any point or time during the movement. Make sure your back is always in a straight line (it will look like a yardstick can be placed on your back) during the entire exercise.
  • Image 2: Don’t overextend your neck. Pick a spot on the floor about 2 to 3 feet in front of the bar and focus on that spot at all times while doing the exercise. 

DEADLIFT VARIATIONS

Below is a table that shows some Deadlift variations with different equipment that is offered in commercial or house gyms:

 

If you have further questions, feel free to email us at coaching@lt.life, or ask a Life Time Trainer at your club. Also, if you found this article useful, please share it, and feel free to ask us if there are additional exercises that you would like written about in detail in future articles.

 

In health, Corey Grenz — Program Specialist and Master Trainer — Life Time, Chanhassen 

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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