Mastering Fitness
Lance Goyke

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Category: New Lifters (Page 4 of 4)

Not all push ups are created equal. Do you get maximum benefit from your exercises?
Which looks stronger, straighter, and better for your back?

Most People Do Planks Wrong

February 6, 2018 / / 0 Comments

One of my favorite ways to warm up is to get down on the ground and crawl around. Even if you just hold this position like a plank, you get a lot of good stuff out of it.

I know you’re wondering why, so let me explain. Here’s the agenda:

  • Intro to “The Core”
  • Arm loading
  • Ab loading
  • Spine position
  • Rib cage position
  • Pelvic position

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Deadlifting knee pain can come from caving or twisting in the leg

What to Do When Your Knee Hurts While Deadlifting

January 23, 2018 / / 0 Comments
tl;dr
Knees hurt sometimes. It’s okay. Try to improve your form (details below). If that doesn’t work, try a different exercise like split squats, step ups, or lunges.

Table of Contents

  1. Introduction
  2. Medical Disclaimer
  3. Why Does Your Knee Hurt?
    1. What is knee pain?
    2. What is the deadlift?
    3. Analyzing your deadlift
      1. View your deadlift from the side
        1. Round back
        2. Arched back
        3. Balanced feet
      2. View your deadlift from behind
        1. Knee caved in
        2. Knee splayed out
        3. Hip shift
  4. Fixing Your Deadlift
    1. Fix knee alignment
      1. Feet stay flat
      2. Hip-knee-ankle inline
    2. Fix hips shifting
      1. Hips twisting
      2. Side shifting
    3. Start from scratch
  5. Modify the Plan
    1. Why are you deadlifting?
    2. Try single leg exercise
    3. Switch up your workouts
  6. Stress Management
    1. What is stress?
    2. Sleep
    3. Nutrition
    4. Mental health
  7. Hire a professional
  8. Summary

Introduction

Sometimes our bodies don’t hold up as well as we wish they would.

Even just last night I went for a walk and limped the last half of it because of my knee. And I’m 28 years old! (at the time of writing this)

Why is pain such a pain?

Due to my own creaky joints, I tend to specialize in training people with aches and pains. When it comes to helping my clients, fixing poor technique is always first on my mind. Bad exercise form can stress your body in ways that your mind does NOT appreciate.

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Muscle Soreness

Muscle Soreness

January 19, 2018 / / 0 Comments

tl;dr
Working out makes you sore. Consistent working out makes you less and less sore over time. Sleep and good nutrition help your muscles recover.

You’ve just decided it’s time to be a new you. You’re tired of gasping for air on the stairs, not fitting in your clothes, and feeling weak.

So you order up a trainer and he or she kicks your butt (probably not literally). You’re doing things you’ve never done before.

First of all: GO YOU! This is a HUGE step on your journey to your new lifestyle.

Second, why the hell does it hurt so badly?

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