Strength

Do you think deadlifts are risky?  What are some safer alternatives that offer similar strength gains in legs and posterior chain?

Maximize Strength Gains with Safer Deadlift Alternatives

In terms of functionality and bang for your buck, deadlifts alongside pull-ups alongside a squat pattern, obviously one of the best exercises for getting the most out of one movement. You're going to be priming so many muscle groups, you're working on those essential kind of movement mechanics that are going to engage those key posterior chain muscle groups. However, it's one of those ones that can be easily abused. The male population, more so than the female, will essentially pull that weight off the ground more than they'll push that weight off the ground. The mechanics do take time to master, but it's one of those movements that are done well, done consistently well, and when there isn't a number placed on it and there's more of an emphasis placed around the actual importance of the mechanics of it, then you can see a lot of growth. But it's how you nurture it, starting with those basic movement mechanics with band, with kettlebells, dumbbells, and then moving into that trap bar, hex bar. So many benefits can be brought from that. But the RDL is a perfect alternative to that as well.

Deadlifts, pull-ups, and squats are some of the best exercises for engaging many muscle groups and working on movement mechanics. They should be done consistently, with an emphasis on mastering the mechanics rather than relying solely on weight. Alternatives such as kettlebells and dumbbells can be used to work on form before progressing to barbells.

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In terms of functionality and overall effectiveness, deadlifts, along with pull-ups and squats, are among the best exercises for engaging multiple muscle groups and developing the posterior chain. However, deadlifts can also be risky if not performed correctly or if there is a focus solely on lifting heavier weights. It's important to take the time to master the mechanics of the movement and prioritize proper form over the amount of weight lifted. Consistency and emphasis on good technique lead to significant gains. Additionally, using bands, kettlebells, and dumbbells to practice basic movement mechanics can be beneficial before progressing to the trap bar or hex bar. Another safer alternative that offers similar benefits is the Romanian Deadlift (RDL).

What exercises help alleviate plantar fasciitis?

Managing Load and Strengthening Key Areas for Plantar Fasciitis Relief

Plantar fasciitis is probably one of the most common ailments or troubling issues, ongoing niggles that a lot of our running community struggle with. I think the most important thing to think about, guys, is it's a load management issue. The individual is reaching a threshold, reaching a capacity that they can no longer manage or tolerate their body weight. And they're running through their threshold. They simply do not have enough strength across their body. And what they're doing is they're hammering, they're overloading certain areas of their body. In this case, it's the plantar fascia. A lot of people focus around the symptoms of the issue. They look down at the foot. They look at the pronation of the foot. They look at the footwear. They look at developing the calf and things. A lot of that is superficial, guys. A lot of the time when you go further up that chain, you look at the hamstring conditioning, the hamstring strength. You look at the way they land. They're very wooden. They're very deconditioned. These are the primary areas that you really want to be working on, and then obviously integrating all of that alongside a progressive return to run program.

Bonifacio's most common ailments are caused by a load management issue, where the individual has reached a threshold they cannot tolerate. The primary areas to focus on are hamstring strength, landing technique, and integrating a progressive return to run program.

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To alleviate plantar fasciitis, it's important to focus on load management and overall body strength. The issue arises when individuals push their body beyond its capacity to tolerate their body weight while running. This puts excessive strain on certain areas, such as the plantar fascia. Many people tend to solely focus on the symptoms, like foot pronation and footwear, but these are superficial aspects. It's crucial to address deeper issues up the kinetic chain, such as hamstring conditioning and strength, as well as improving landing mechanics and overall conditioning. These areas should be the primary focus when seeking relief from plantar fasciitis. Additionally, incorporating a progressive return-to-run program is important for a comprehensive approach to recovery.

Hi Kriss! Tell people about your background, expertise, and how you can help.

Meet Chris Hendy: The Endurance Expert Helping Athletes Worldwide

Hi guys, my name's Chris Hendy. I am the owner and head coach at Strain for Endurance. We are a company that specializes in working obviously with endurance athletes, or the endurance community, are athletes or individuals spread across multiple sports, specializing pretty much in ultra-distance events, ultra-distance training, and obviously triathlon. We also have a myriad of skiers, mountain climbers, paddle boarders, et cetera. Obviously, being married to a professional triathlete once upon a time, we lived abroad in Australia, developed the business over there, brought it back to the UK. We've had a couple of different facilities over time. We're now primarily an online training business with a worldwide community from elite all the way through to beginner. But yeah, we specialize obviously in injury prevention, injury rehabilitation. We have an MDT approach to our programming, so we have an in-house physio and other coaches. We all work together to obviously get that ultimate outcome. Any questions, guys? Let me know.

I'm Chris Hendy and own Strength or Endurance, a company that specializes in endurance training for athletes across multiple sports. We also offer injury prevention and rehabilitation with an MDT approach to our programming.

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Hey everyone, I'm Chris Hendy, the owner and head coach at Strain for Endurance. Our company focuses on working with endurance athletes and the wider endurance community, including those involved in ultra-distance events, triathlons, skiing, mountain climbing, paddleboarding, and more. With experience as a former professional triathlete and living abroad in Australia with my wife, we developed our business there before bringing it back to the UK.

At Strain for Endurance, we primarily operate as an online training business with a global community ranging from beginners to elite athletes. We specialize in injury prevention and rehabilitation, incorporating a multidisciplinary team (MDT) approach into our programming. This means we have an in-house physiotherapist and other coaches who collaborate to achieve the best possible outcomes for our clients.

If you have any questions or need further information, feel free to reach out. I'm here to help!

Are amateur or professional athletes more challenging to work with?

Pros and Cons: Working with Amateur and Professional Athletes

Both groups have their pros and cons. Working with professional athletes in the past, working with people who are training obviously full-time, they have good behaviors, they are well-established, they are well-conditioned. However, that can be a negative because obviously looking to break through that mold can obviously be quite difficult, but they have the time. Potentially they might not always have the finances, but they are certainly individuals that you can apply a lot more work to because they have that freedom. Amateur athletes, they are often more enthused to learn more about themselves. They are obviously hungry to obviously advance their education and understanding of themselves. They are prepared to strip things back and try new things or approach things from a different angle because there's less on the line to a certain degree. Their financial future isn't based around their performance to a certain degree, but it's equally important to them. So both have their pros and cons, and obviously working with both is always a pleasure.

Working with professional athletes offers structure, while working with amateurs provides an enthusiasm to learn and try new approaches. Both have their pros and cons, and working with both is always a pleasure.

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Working with both amateur and professional athletes presents its own challenges and benefits. Professional athletes, who train full-time, typically exhibit good behaviors, established routines, and strong conditioning. However, breaking through their established patterns can be difficult. On the positive side, they have the time to dedicate to their training. While they may not always have abundant finances, they are generally more open to putting in extra work. Amateur athletes, on the other hand, are often enthusiastic about learning more about themselves and improving. They are eager to advance their education and understanding of their sport. They are more willing to try new approaches or explore different angles since there is less pressure tied to their financial future. Both groups have their advantages and disadvantages, and working with either can be a fulfilling experience.

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Kriss Hendy