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Tag: lunges

The Unseen Importance of a Warm Up — And How to Write Your Own

On my way to the gym. Running late. Got out of the office late. Then forgot something and had to head back really quickly. Stopped at seemingly every traffic light that has ever existed.

Surely you’ve experienced that. Do you ever skip your warm up when that happens?

How much of it do you skip? Do you even have a warm up?

There are some parts of a warm up that are absolutely essential. Then there are some things that you can use to “stack the deck”, so to speak, to ensure you’re optimizing your session.

A good warm up sets you up for a great workout.

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What to Do When Your Knee Hurts While Deadlifting

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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