LanceGoyke.com

Learn the secrets to long term health

Tag: breath holding

Don’t Brace on Every Deadlift

Online-educated lifters overutilize bracing.

The demands of a heavy deadlift are different than a high rep deadlift. If you brace every rep on a set of 12, it’s going to take you a minute and a half to finish the set. Plus, you’re spiking your blood pressure more than you need to.

A way to think about it: use as much as you need. Don’t lift 45lbs like it’s 405lbs.

Here are a few videos where I talk through more of the differences.

Guiding Principles of Movement – Health vs. Performance

For health…

  • Technique should be a 10 out of 10.
  • Your body should warm up.
  • Endurance is a goal.
  • Cardiovascular health is a goal.
  • Your muscles should activate and burn.
  • You should avoid end ranges of motion.
  • Slow your lifting tempos: lowering, raising, and transitioning.
  • You’re probably going to shake and twitch.
  • Push ups are therapy.
  • Single leg movements are therapy.
  • Get the outer, lower abs.
  • Try all sorts of stuff. Bodyweight exercises are helpful.
  • Remember to eat well, sleep fully, and have fun.

For performance…

  • You should be very uncomfortable. Push yourself.
  • Technique is important, but doesn’t need to be a 10 out of 10.
  • Lift with maximal intent, whether light or heavy.
  • Train your weaknesses.
  • Have a monthly training goal and a plan to accomplish that goal.
  • Get tight and hold your breath.
  • Grind through reps if you need to, but try not to miss any.
  • Total change doesn’t happen overnight.
  • Remember to eat well, sleep fully, and enjoy what you do.

© 2019 LanceGoyke.com

Theme by Anders NorenUp ↑

[wpforms id="1948"]
What is the single most important goal of the site? Do you want this to supplement a physical location? Or is this more of an online-only project? Do you have a compelling offer for new customers? Do you have testimonials to show people? Do you have pictures you can use without violating copyright? Do you have someone to write compelling sales text? I can help you work through these questions if we do end up working together.