Exercise Archives

Beginner Exercises: Modified Deadbug – Leg Lower

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If you are a complete beginner to exercise and core training this an excellent exercise to start with to learn the principles of proper core training.  By laying on your back you gain extra stability in regards to control because the ground provides you with support.  Also, by laying your arms out to the side you gain addition support by creating additional points of contact to the ground.

A modified deadbug usually comes after someone is taught what it means to maintain a neutral spine, how to breathe in relation to the task at hand, and how to properly brace “core” musculature.

Key Cues

  1. Brace and Breathe
  2. Keep your legs at a 90 degree angle
  3. Lower legs in a controlled manner
  4. Nothing should move except your legs

Common Mistake #1 – Not keeping a 90 degree angle

One of the most common mistakes is failing to keep a 90 degree angle from your thigh to your shins.  Many people with bend their knees to shorten the distance they need to travel in order to reach the ground.

Common Mistake #2 – Arching the Lower Back

Arching the lower back also called (lumbar hyper extension) defeats the purpose of this exercise in it’s entirety.  Here you see my stomach/chest lift off the ground when trying to lower my leg.  This is an example of poor core control.

Basic Principle of Core Training

Wrist Hurt When Doing Push Ups? Try This

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The push up is a great exercise for beginners and advanced trainees, but some of you may not get to enjoy the benefits of this exercise due to discomfort found in your wrist when performing a push up.  So today here are a few simple “work arounds” to help you to continue to use the push up as part of your exercise routine.

Usually people experience pain in the wrist from placing their wrist into extension.

Now this can be due to a number of things including injury and lack of mobility, so today’s tips will help you limit the amount extension in the wrist to allow you to get stronger and make progress while continuing to work on resolving some of your wrist issues.

Wrist Hurts? Try These

Use a Bar

Doing a push up on a bar will allow to keep your wrist fairly straight.  Just rack the bar at a height that matches your strength level and get going!  You can also use a smith machine, which can be found in most commercial gyms and require less effort to change the height of the bar.

Use a Half Foam Roller

Place a half foam roller on the ground and place your hands on it to perform your push ups.  You want to place your palms toward the middle or apex of the the foam roller and allow your fingers to come slightly off the edge.  This, again, reduces the amount of extension needed from the wrist, and while your wrist will not be as straight as when performing on bar, for most, this tends to relieve some of the discomfort you may experience.

Use Two Kettle Bells

This strategy is similar to the foam roller in its application.  By placing two kettle bells on their side, you can place your hands on them to perform a push up.  Again, place your palms in a position that feels stable and allow your fingers to “wrap around” the bell.  This should also allow you to train in a pain free position.

Other Implements

Lastly, there are a range of implements that you can use that will allow you to utilize the same principles discussed in today’s article.

As with many strategies that help you train around injuries the objective is to make sure you can still train by lateralizing the movement, but finding “work arounds” should only be a temporary solution.  You should continue to look for ways to make movement pain free.  In fact, here is an excellent article from GMB that can help you with fixing sore wrists.