I can haz soshul meedeeuh?

Look at me! Starting a blog again! Hooray!

As any writer or aspiring writer knows, a social media presence is essential these days to building your “brand” and getting your work published.  Because I never find myself wanting to write about any one topic longer than a couple of blog posts, however, I always end up dropping off of the social media wagon within a couple weeks because I can’t come up with topics that quickly.  I mean, yes, there are a zillion things a fitness professional can write about, but I don’t want to. Possibly, yes, because I’m a bit of an obstinate two year old who won’t listen to reason. Still, you can go to Tony Gentilecore and Eric Cressey and Girls Gone Strong for fitness. I don’t cook enough for a food blog, I don’t really have enough thoughts about what I’m reading to write about it… Etc.  So every time I think I’m going to restart my blog, I end up getting overwhelmed by planning and never go forward.

Thus, I’ve decided to outsource to my friends. Think of it as a grown-up version of those journals you had to write in middle school, where the teacher assigned a topic and you wrote a page or two about it.  Every week or two, I’ll post on my Facebook page to see what suggestions people have. Then I’ll write about a few of them, 500 to 1000 words. Repeat as necessary.

I’ll give you a moment to go subscribe. I know you don’t want to miss a single post.

Also, because my teenage cousin says all the cool people post animal photos, I’ll give you this:

 

I CAN HAZ

I’m totally up with all the latest memes from 10+ years ago. (Badger badger badger badger…)

Things you can look forward to: LiveJournal 2.0! The Baby-Sitters Club: Where are They Now?  Something about my impending nuptials to another woman! AND SO MUCH MORE.

 

 

Grip Strength: It’s Not Just for the Bedroom Anymore.

I hope somebody besides me thinks my title is funny.  Well, except for you, Mom. I’d rather believe that you find it confusing.

Anyway: Grip strength.  It’s probably one of the biggest challenges I’ve had clients face when they want to increase strength.  You see all sorts of ideas about grip strength on the internet, aimed towards men or at least women who’ve been lifting a while.  And some of the information is great, whether you want to hold 45 pounds or 225 pounds.

But, as it turns out, grip strength ends up being an issue for women pretty frequently, and can gum up exercises and programs sooner than will happen for men. For instance, I may want to have a superset for a client involving dumbbell lunges and dumbbell rows using the same set of weights, but hand fatigue will get in the way of what would be an otherwise bangin’ set for getting the heartrate up.  When you get into heavier lifts, like deadlifts, a weak grip can pull the hands and arms downward, forcing the upper body in a rounded position, thus putting more shearing forces on the spine, compounding an issue that many women already struggle with because of tight chests and weak scapular stabilizers.

Why does grip strength matter?  Well, there are practical purposes: carrying groceries home from the store, lugging kitty litter or garbage, and the aforementioned bedroom antics (ahem).  In the gym, I see the amount women can lift with their lower bodies limited time and time again by the amount they can actually hold in their hands (or on their shoulders: another post, another time.)  Think about it: if you can single leg squat, you can produce the same amount of force as a two-legged squat where you’re holding weights that equal your body-weight.  Read: It’s like a 150lb woman squatting with two 75-pound dumbbells (I know, biomechanics buffs– not exactly. Stick with me here.  I’m just talking overall force production).  What 150lb woman can hold a 75lb dumbbell in each hand while she does a full set of squats?  Not a lot.

I like grip exercises that encourage an open chest posture, because, hey, let’s not feed the bad posture dragon (similar to Albi, the racist dragon.) Don’t let the weight pull your shoulder out of a strong, packed position, where you can easily use your back muscles to create force. In other words, shoulders out of your ears and no slumping forward.

Ready to get a grip? Try one of these three options:

Assisted towel pull-ups – There are some bad-ass guys and a few uber-bad-ass ladies who can do pull-ups hanging from a couple towels draped over a pull-up bar.  For the rest of us, I’ve found throwing some towels over the handles of your friendly neighborhood Gravitron creates a great mid-point.  Not only will you feel your grip challenged, but you’ll also feel many of the itty-bitty muscles in your shoulders and upper back working, too.

Farmer walks with added bonus! – Farmer walks– carrying heavy weights by your side as you walk around– is a great way to start working grip strength.  Up the ante by wrapping the weight handles with towels (to make them thicker), or try carrying two weights in one hand.

Just practice “normal” grip as much as possible – If this study is any indication, the pronated grip we often use for deadlifting, rowing, etc, is actually weaker than a supinated (read: underhand) grip.  I’m totally guilty of using a mixed grip, with one hand supinated and the other pronated, more than I should, since it does make lifting heavy loads easier. (Or, related, doing chin-ups instead of pull-ups).  That said, I try– and I get my clients to try– using a pronated grip for as much of the set as possible before switching to a mixed grip.  It’s not fun, but it works.

 

I try to work variations on grip strength into every routine, and be mindful of whether I’m planning a routine towards grip endurance or overall strength.  In other words, if we’re working on heavy deadlifts in a program, I’ll probably superset the exercise with a grip-friendly exercise, like a plank variation.  Conversely, if I’m working more for grip endurance, I’ll combine exercises that both involve grip– following a lighter deadlift with a lat pulldown, for instance.


Lesson: don’t let your grip limit you!

I’m on xoJane!

I can tell you the moment I realized my career as a personal trainer wasn’t going as duckily as I had planned: About six months into the job, during a break near the end of a 14-hour day, I snuck out to the local ice cream shop for a brownie sundae. I deserved it, I told myself: I’d come in early that morning to train a few people, then spent hours writing programs and e-mailing potential clients, then met new member after new member for introductory sessions to the gym.  
 
Like most days, I found myself at the club from sunup to well past done sundown, even though I was only “working” (read: seeing clients) for seven or eight of those hours. I rushed back to the gym to hide in the break room and devour my treat, but just as I got to the door, one of my weight loss clients, glowing from spin class, emerged.
 
“This is Kat, my personal trainer,” she told her friend.  I stuck the bowl behind my back, hoping she wouldn’t see it, or the peanut butter sauce dripping down my fingers. We talked for a few moments longer, and then I shuffled inside, ashamed.

Read the rest here. 

Exercise of the Moment: My Favorite Core Prep for Deadlifting

I’ve never been punched in the stomach. I’ve never even been threatened to be punched in the stomach.  I have two older brothers, but growing up, they chose to sit on me rather than pummel me.  And, you know, that treatment probably made me a sturdier person in general, but still: Not a punch in the stomach.

So whenever I hear a trainer say, “Brace your core like you’re going to be punched in the stomach,” it doesn’t make a whole lot of sense to me. I mean, I get the concept.  But it’s not a reflex I’ve ever engaged, nor, for that matter, one I ever hope to engage.

To be honest, many cues for core engagement don’t make a whole lot of sense to me: one of my pilates-instructor buddies likes to talk about squeezing an ice cube between your navel and your spine and it’s like– what the fuck? Who does that?  It’s about as practical as imagining I’m trying to hold the Alien spawn inside of me so I can save all of mankind (On second thought: I think that cue makes more sense to me than the ice cube cue.)  Really: Why is the ice cube there?  Why an ice cube? Where does the ice cube go if it’s not held between my spine and navel? Etc.

Something I’ve noticed when training women to deadlift– or to hinge at their hips in general– is that they often have a difficult time bracing their cores on command. Engaging the deep stabilizing muscles can be particularly difficult for those who are especially flexible or have a lot of joint laxity. Hell, it’s difficult simply because, when deadlifting, your brain is usually focusing on a variety of other issues– like grip strength, pushing through your heels, etc. Core stabilization is essential, but easy to let slip into the background. Thus, a hip hinge movement can result in a lot of lumbar spine movement as well. And lumbar spine movement, when loaded with more weight than the muscles are able to handle, means a lot of shearing forces on the spine and, as a result, pain.

Most folks don’t like pain.

Now, there are a lot of reasons that core engagement is particularly important for women when we deadlift.  In particular, because of our reduced upper body strength, it’s much easier for a loaded bar to pull the shoulders into a rounded position, thus pulling the spine down, and so on.  While upper back strength is also an essential feature for training deadlifting for women, you can’t get very far without proper core engagement.

Furthermore, when we think of core engagement, we often think about core engagement in some form hip extension: planks, side planks, paloff presses, etc. I’ve found, for myself and my clients, that training core engagement through the hinging motion helps prep the muscles for staying engaged throughout the deadlift movement.

Here’s a look at the move:

 

First, to get this core engagement is to hand your client a weight while her arms are extended.  If she keeps the arms from moving when you hand her the weight, she should immediately feel her core brace.  Then, keeping her arms fully extended with her shoulder blades retracted, she should be able to move through the hinge motion fairly easily while still keeping the spine nice and stable.  A set of 12-15 reps, with a 10- or 25-pound weight plate works well as a warm-up.  Give it a shot and tell me what you think!