This week in the world of sports science, here’s what happened…
- The complete guide to correct deadlift set-up and execution
- Avoid beetroot supplementation for underwater exercise
- How to use VALD Performance technology to analyse limb asymmetry
The complete guide to correct deadlift set-up and execution
Dr. Adam Horschig from Squat University has frequently been featured on SFS Weekly because of his outstanding content. This week, he returns with a recent video that provides insightful guidance on how to perform a deadlift correctly.
The deadlift is a highly effective exercise for developing the posterior chain; however, it is frequently performed with improper technique, which can significantly elevate the risk of injury, particularly to the back.
In the video, Horschig meticulously outlines the appropriate starting position for the deadlift. He identifies three fundamental components: the bar must be aligned over the mid-foot, it should be in contact with the shins, and it must be positioned directly under the posterior deltoid. Horschig posits that this arrangement will facilitate the optimal bar path once the lift commences.
Horschig also engages with Ed Coan, widely regarded as the greatest powerlifter of all time, and Dr. Stuart McGill, a leading authority on spine mechanics and back pain. Coan elaborates on how he activates his muscles and achieves a “tight” start position before initiating the lift. McGill provides a scientific rationale for the effectiveness of Coan’s technique, enhancing the discussion with excellent analogies.
Lastly, Horschig demonstrates the proper execution of the deadlift, dividing the movement into two distinct phases. The initial phase, from the ground to the knee, resembles a squat in which the chest and hips rise concurrently. The second phase, from the knee to the standing position, resembles a Romanian deadlift (RDL), characterised by hinging at the hips. To succinctly summarise, Horschig states, “squat to the knee, and RDL up.”
This video serves as a valuable resource for individuals seeking to enhance their deadlift proficiency or to develop more effective deadlift coaching strategies. We also have an excellent blog, The deadlift: Form, benefits and workouts, which is well worth checking out!
Avoid beetroot supplementation for underwater exercise
Beetroot extract, a supplement known for its high nitrate content, has gained popularity among athletes due to its purported ability to enhance athletic performance. However, recent research has revealed potential dangers associated with beetroot supplementation for certain athletes and individuals.
The study examines two cases of hypoxic events that occurred during breath-hold swimming exercises within the Air Force Special Warfare training program. Both individuals experienced hypoxic events while engaged in underwater activities, necessitating medical intervention. Notably, the first patient had consumed double the recommended dosage of a beetroot powder supplement within the 48 hours before the exercise. The second patient also utilised a beetroot powder supplement during the week leading up to the incident. Interestingly, both individuals took their last supplement dose approximately three hours before the occurrence of their hypoxic events.
Researchers suggest that the vasodilatory effects of beetroot supplementation could interfere with normal cardiovascular function during swimming, potentially increasing the risk of hypoxic events. As a result, the potential dangers associated with beetroot supplementation in underwater training environments outweigh any performance benefits that the supplement might provide.
How to use VALD Performance technology to analyse limb asymmetry
VALD Performance technology is gaining significant traction in the realm of athlete testing and monitoring. Recently, Ryan McLaughlin from VALD shared a video on Instagram demonstrating the application of two specific tests and the corresponding data generated through VALD technology.
The first assessment conducted is the isometric squat hold test. The data indicates that the athlete produced a force of 5005 Newtons, positioning him in the 98th percentile. More notably, this assessment revealed a substantial 23.5% asymmetry between the left and right legs.
The second evaluation is the isometric-prone hamstring test. This data indicates that the athlete generated 292 Newtons of force in the left leg and 343 Newtons in the right leg, resulting in a 14.7% asymmetry that favours the right leg.
This post exemplifies the extensive insights provided by VALD technology, emphasising that imbalances between the left and right limbs during both pushing and pulling movements may remain undetected without such advanced tools. For those interested in further exploring VALD Performance, it is advisable to refer to McLaughlin’s post. Additionally, our blog ForceDecks: A Dual Force Plate System by VALD is well worth checking out too.
From us this week:
>> New course: Mobility and Flexibility
>> New podcast: Goodbye: The End Of An Era
>> New infographic: Can A CBD and CBG-Based Drink Promote Recovery From DOMS?
>> New article: Hydrotherapy
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