weight lifting

What is a Squat?

What is a Squat?

What Is a Squat? A Physical Therapist’s Perspective

Are you a fitness fanatic? A weekend warrior who hits the gym once a week? Or are you someone who has never exercised before? Regardless of the answer, the reality is that you probably squat multiple times a day. Look no further if you have ever asked yourself: is squatting safe? Or Should I be squatting? The purpose of this blog is to provide you with an overview of what happens during a squat, how it is performed, and who should be doing it.

Shoulder Stretching

Effectiveness of Stretching on Posterior Shoulder & Internal-Rotation

Downward Dog Reaching

Article Review:
Effectiveness of Stretching on Posterior Shoulder Tightness and Glenohumeral Internal-Rotation Deficit: A Systematic Review of Randomized Controlled Trials (2017)          

CrossFit Pull Up

Posterior shoulder tightness is extremely common among the general population and even more common among athletes. This is one those problems that can often be ignored for some time but potentially leads to poor shoulder function and pain in the future. Upon testing, even in an asymptomatic population, most people lack full internal rotation range of motion of their dominant shoulder. Lacking internal rotation of the shoulder can lead to compensatory movements which in turn create muscle tightness in the upper back around the shoulder blade. Poor shoulder joint range of motion and frequent compensation can eventually lead to shoulder impingement, rotator cuff tears, and a whole variety of chronic shoulder conditions. For these reasons it is important to assess shoulder rotation and quickly improve it if the motion is restricted.

Dead Lift

This systematic review published in 2017 by Koya Mine, Takashi Nakayama, Steve Milanese, and Karen Grimmer explores 10 randomized controlled trials to assess the effectiveness of stretching on improving shoulder range of motion. Most of the articles assessed baseball and softball players but they also included volleyball players, racquet sports players, and even non-athletes both with and without shoulder pain. Every study included in the review found a statistically significant effect of stretching to improve shoulder internal rotation range of motion. Multiple modes of stretching were analyzed in the trials and each stretch and had slightly varying degrees of effectiveness based on a variety of patient traits. One study found frequent shoulder stretching to be tremendously beneficial for maintaining shoulder strength and avoiding injury for baseball and softball pitchers. Several of the studies found no major difference between stretches and some found major statistical differences. But overwhelmingly among the studies, it was found that stretching the posterior shoulder joint with a cross body stretch improved shoulder joint range of motion and quality of motion (when the stretch was done properly with the coaching of a physical therapist). The authors of this paper found moderate to strong evidence to support immediate and short term effects of stretching on shoulder tightness and internal range of motion.

There are several important takeaways from this systematic review:

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  • #1 Range of motion restrictions are very common in the shoulder (especially the posterior shoulder capsule) and internal rotation is often limited.

  • #2 Poor range of motion in the shoulder can cause compensations and eventually tissue damage. These effects are often more noticeable and severe in overhead/throwing athletes.

  • #3 Stretching is an effective way to improve range of motion and in turn will allow for improved function over time and possible reduction of risk of future injury, especially for athletes.

    So if you or someone you know is an athlete or just has stiffness in their back and shoulders, it is likely that a regular stretching routine would be highly valuable. The sooner you can address these issues, the easier and faster they are to improve. Physical therapists are excellent at assessing joint range and strength and creating individualized treatment plans to maximize your shoulder function and keep you moving at your best. Once you see a PT and get stretching you won’t believe how much better you will feel!

Squat Depth

Squat Depth

May 8, 2020

SQUAT DEPTH

weight liftingphysical therapy

BY: JORDAN BORK, PT, DPT, CSCS

SQUAT DEPTH: A PHYSICAL THERAPIST’S PERSPECTIVE

One of the most debated topics in the weight lifting world is that of squat depth. At most gyms you will see everything from mini-knee bends, to “A*s to Grass” squatting. So how do you know how deep is deep enough?

ANATOMY AND BIOMECHANICS:

As per usual, let’s cover a quick lesson in anatomy and biomechanics before we dive into the debate.

The classic barbell squat primarily works your gluteal and quadriceps muscle groups. Together with the hamstrings, calves, abductors and adductors, the body works to control the weight as you descend and ascend throughout the lift. Because of its large compound movement the squat it is often considered a full body work out and one of the 3 major lifts (along with deadlifts and bench press).

What is a Deadlift?

Why Deadlifts Are Great: A Physical Therapist Perspective

Deadlift.jpg

If you have ever spent time around a gym you have likely seen people of all skill levels performing a deadlift. I have often worked with individuals who are eager to start compound exercises but are intimidated by the complexity or nature of a “large” lift. The purpose of this article is to provide the novice weight lifter with the basics behind of one of nature’s most fundamental movements. It will expose you to the ins and outs of a tried and true exercise that has been around since the start of physical fitness.

Compound Exercises:

Dead lifts are considered a compound exercise, meaning they involve the use of multiple, large muscle groups. They can be excellent for improving strength, power, and improving lean muscle mass. Due to the involvement of multiple body areas they are also excellent for increasing heart rate and can be ideal for a cardiovascular focused weight circuits.  There are only a handful of activities that train both upper and lower body at the same time and I would argue that deadlifting can provide you with more bang for your buck than most other exercises. 

The Basics:

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Deadlifts are widely known as one of the “Core” lifts along with squats and bench pressing. It involves the use of the leg muscles, butt, core and the back. There are many variations of deadlifts but for the purpose of this article I will be discussing the basic, shoulder-width stance of a standard deadlift.

 The muscles of the leg that are trained during a deadlift are primarily the quadriceps and hamstrings. The hamstrings work to extend the hips and pull you from the lowest point of the lift. The quadriceps contracts as you straighten your knees to stand up from the crouched position. 

All three butt muscles are activated during a deadlift, however gluteus maximus is the work horse of the trio. Gluteus maximus works in conjunction with the hamstrings to extend your hip and bring you out of the bent over position. Gluteus medius and minimus are also activated during the lift but primarily serve as stabilizers of the hips and knees as they assist gluteus maximus.

The primary back muscle involved in a deadlift is erector spinae. This group of muscles includes liocostalis, longissimus and spinalis and is the large, rope-like structure that runs directly along either side of the spine. Its primary job is to extend the torso and help bring you upright during the lift.

The core musculature is also required to activate during a deadlift in order to protect the spine. The abdominal muscles contract to provide a natural increase in pressure around the low back. This increase in pressure acts like a corset and helps keep the vertebrae stable. Without adequate core contraction during a deadlift your back can be at increased risk for injury (for more information on the core musculature and on weight lifting belts see the LWPT weight lifting page).

 

Basic Tips On How To Deadlift:

1)    Approach the bar with your feet approximately hip width apart and facing forward. Utilizing a hip hinge, bend at the waist and place your hands shoulder width apart along the bar (usually in an alternating grip).

2)    Lower your hips down, bending at the knees while keeping your back flat in a neutral position. Your shins should be close to, or in contact with the bar. Keeping your core engaged and your chest upright, drive through your heels as you pull the weight upward. 

3)    As the bar elevates it should run along your shin and you should keep your shoulder blades retracted as you engage the gluteals. Drive your hips forward into the bar as you stand up tall.


Bottom Line:

I would argue that deadlifts should be included in everyone’s fitness routine unless hindered by medical pathology. How many other lifts can you think of that train both sides of the legs, the butt, the core and the back all at the same time?! The motion of bending over and picking something up is an action that all humans must perform and knowing how to do so correctly is about as “functional” as lifting gets. Just because you are doing a deadlift does not mean you have to be grunting and screaming as you struggle to get a one rep maximum. You can perform a deadlift with a barbell, kettle bell, trap bar or dumbbell. You can vary the height at which you lift the object from and you can use heavy weights for strength training or light weights to practice body mechanics.

Overall, I hope this article helps spark your fitness fire and convinces you to go out and start deadlifting. As always, before starting any strenuous physical activity I recommend receiving assessment from a trained medical professional such as a physical therapist or doctor. Additionally, I would recommend investing the time and effort into having someone correctly teach you the form of a deadlift prior to attempting it on your own.


Side Notes: Deadlift Variations

1)    Sumo Dead Lift: A sumo style lift, with the legs spread wide apart. This deadlift increases the activity of the quadriceps and gluteus maximus when compared to a traditional technique that heavily utilizes the hamstrings.

2)    Romanian Dead Lift: With a narrow stance, the Romanian deadlift involves hip hinging until the bar is approximately half way down your shin and helps to emphasize the use of the hamstrings.

3)    Straight Leg Dead Lift: The straight leg deadlift is geared to focus the intensity on the hamstrings and gluteals and is often used interchangeably with a Romanian deadlift.



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