Niagara Gazette

Features

September 17, 2013

FIT FOR LIFE: Use biomechanics to make physical gains

Niagara Gazette — What’s your best lift? 

We all have genetic predispositions for certain exercises and are sometimes extremely good at something that other people find incredibly difficult. 

The reason behind this is generally work ethic — you enjoy one exercise over another so you get very good at it. 

But every once in a while someone is just naturally gifted at a particular exercise. The problem with being good at an exercise or favoring an exercise over another is that we tend to over-emphasize that exercise or at least that muscle group because it’s easy for us, which causes us to slack on other muscle groups causing muscular imbalances, which can lead to injury eventually.

As a personal trainer, I hate to admit it, but I am guilty of such. I am very much quad- and glute-dominant when it comes to working out my legs. 

So much so that I’m actually able to get better depth, and potentially lift almost as much, on a front squat than I can on a standard squat. The reason is simple: I lacked hamstring and low back focus for so long that, comparatively, those muscles are underdeveloped and I refuse to have imbalance in my muscles. I’ve been working to alleviate myself of that weakness. 

Now class, what exercise works the posterior chain the hardest? Deadlifts! So, all in all, it was pretty simple; go harder on dead lifts and correct my imbalance. The problem with doing that is that by the time I got done with such a taxing exercise I wasn’t able to go quite as heavy on a squat if I tried to do them on the same day. 

So I had a couple options: one — split my leg day up. One day for deadlift, hip and hamstring work early in the week since those are my weaker muscle groups and I need more energy to get through those exercise, and then do quad and knee-based exercise later in the week. Or, option two — put deadlifts with my back training. I opted for deadlift with back training but an argument can be made for either. 

Text Only | Photo Reprints
Features
  • NIA UB diabetic art 041914 UB's D-Link helps teens deal with diabetes Adolescence is stressful enough, but going through it with a chronic disease that requires multiple daily injections and finger pricks, as well as a fair amount of mental math, is asking a lot of the average teen.

    April 18, 2014 1 Photo

  • SUN LIFE 140330 Kidney Soldier 5.jpg Vet wins 'life lottery' with new kidney On a recent weekday afternoon two Niagara Falls brothers were picked up by a private limo and taken to a nearby airport runway where a private plane was waiting to whisk them away to Pittsburgh.

    April 14, 2014 4 Photos

  • NIA Tom T mug TOM'S CORNER: Bringing your own parts to repair shop is a bad idea The Gazette has partnered with local automotive expert Tom Torbjornsen to publish his weekly national column. Tom's Corner will appear in Thursday's editions.

    April 17, 2014 1 Photo

  • SUN LIFE POUND 1 040614.jpg Rock n' roll fitness

    April 12, 2014 3 Photos

  • SUN LIFE Farms 1 040614.jpg NIAGARA COUNTY: Effort to get fresh food to the needy is energized by new venture.

    Tom Tower thinks it's a crime to throw away good food. The gentleman farmer from Youngstown is noted for his passion for agricultural craftsmanship, so seeing his carefully grown produce lying wasted in the field causes him great distress. He was one of the first farmers in the region to bring his apples by the truckload to the Western New York Food Bank. It was pure logic and generosity that prompted him to do so, but when the food bank received some state money to buy fresh produce, Tower and Justin Guerin, food bank director, worked out a deal. One month would be a donation, the next month, the bank would pay a fair price for the apples.

    April 12, 2014 4 Photos

  • NIA Tom T mug 041014 TOM'S CORNER: An update on the technology of electric vehicles The Gazette has partnered with local automotive expert Tom Torbjornsen to publish his weekly national column. Tom's Corner will appear in Thursday's editions.

    April 10, 2014 1 Photo

  • NIA Partners in Art art 1 040914 Partners in Art comes to the Carnegie Center Teachers, students and guests gathered on Saturday afternoon at the Carnegie Art Center to welcome the annual Partners in Art studio exhibit to it's new home for 2014.

    April 9, 2014 1 Photo

  • NIA Deputy Sheriff's Assoc art 1 040714 Niagara County Sheriff's association looking for pieces of past The Niagara County Deputy Sheriff's Association is looking for old pictures, uniforms, equipment and any other memorabilia from the more than 200 year history of the Niagara County Sheriff's Office.

    April 7, 2014 2 Photos

  • NIA Biz column mug 040714 IN BUSINESS: Leadership Niagara honored at weekend event Molly Anderson, director of Leadership Niagara, was presented with an award for "Excellence in Innovation" by the Association of Leadership Programs on Friday at the Southeast Regional Conference in Atlanta.

    April 7, 2014 1 Photo

  • NIA Tom T mug TOM'S CORNER: Dealing with diesel vehicle service requirements The Gazette has partnered with local automotive expert Tom Torbjornsen to publish his weekly national column. Tom's Corner will appear in Thursday's editions.

    April 3, 2014 1 Photo

Featured Ads
House Ads
AP Video
Raw: Greeks Celebrate Easter With "Rocket War" Police Question Captain, Crew on Ferry Disaster Raw: Orthodox Christians Observe Easter Rite Ceremony Marks 19th Anniversary of OKC Bombing Raw: Four French Journalists Freed From Syria Raw: Massive 7.2 Earthquake Rocks Mexico Captain of Sunken SKorean Ferry Arrested Raw: Fire Destroys 3 N.J. Beachfront Homes Raw: Pope Presides Over Good Friday Mass Raw: Space X Launches to Space Station Superheroes Descend on Capitol Mall Man Charged in Kansas City Highway Shootings Obama Awards Navy Football Trophy Anti-semitic Leaflets Posted in Eastern Ukraine Raw: Magnitude-7.2 Earthquake Shakes Mexico City Ceremony at MIT Remembers One of Boston's Finest Raw: Students Hurt in Colo. School Bus Crash Raw: Church Tries for Record With Chalk Jesus Raw: Faithful Celebrate Good Friday Worldwide Deadly Avalanche Sweeps Slopes of Mount Everest
Opinion
House Ads
Night & Day
Twitter News
Follow us on twitter
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Front page