Juice Cleanse Diary – Part 2
I got quite a bit of attention for my first juice cleanse post. I thought I would update you since I’m now on my 5th day. I think I would be enjoying this more if there was more variety in the juices. They all have apple, lemon, or celery flavors. This really isn’t my type of diet. Not that it’s not working. I can definitely tell the difference in my energy level, and an unexpected bonus is that my fall allergies aren’t bothering me as much. I probably won’t do this again mostly because I look forward to good, healthy food as a bright spot in my day. I enjoy eating whole, good foods. I don’t look forward to drinking the juice. So although it has many benefits, it’s not really the ideal way of doing things for me.
Deadlifts: Friend or Foe?
The deadlift http://www.youtube.com/watch?v=WP8lEbeY4LM is one of the most basic barbell lifts there is. Basic, but not simple. Without proper form, deadlifts can cause more injury than almost any other movement. Let’s talk about why people even practice deadlifts if they are so dangerous. The answer is that they work many of the largest muscles in the body, and this style of lift is capable of moving the most weight. It is also said to increase the load capabilities of the spine by increasing the bone mineral density of the vertebrae (1). This idea has a law behind it called Wolff’s Law. It states that healthy mammalian bone will adapt to heavy loads (2). But you have to subject the spine to those loads if you want the benefits.
Current World Record Holders of the Deadlift
- 114 Pound Class – E. Sajeeva Bhaskaran: 573.2 pound deadlift
- 123 Pound Class – Lamar Gant: 639.3 pound deadlift
- 132 Pound Class – Lamar Gant: 683.4 pound deadlift
- 148 Pound Class – Dan Austin: 705.5 pound deadlift
- 165 Pound Class – Oleksandr Kutcher: 793.7 pound deadlift
- 181 Pound Class – Giovanni Brunazzi: 793.7 pound deadlift
- 198 Pound Class – Ed Coan: 859.8 pound deadlift
- 220 Pound Class – Ed Coan: 901.7 pound deadlift
- 242 Pound Class – Yuriy Fedorenko: 892.9 pound deadlift
- 275 Pound Class – Konstantin Konstantinovs: 948 pound deadlift
- 308 Pound Class – Konstantin Konstantinovs: 939.2 pound deadlift
- 308+ Pound Class – Benedikt Magnusson: 1015 pound deadlift
If you or someone you know has an aversion to deadlifts because of lower back pain, I would encourage that person to check their form with a pro and also read this great article with lots of tips and tricks to improve.
I am a firm believer, however, that strict deadlifts may not be right for everyone, at least at first. There is some hip flexibility that goes into proper deadlift form. A simple solution to this problem is to perform the deadlift with the barbell up on some boxes. As hip flexibility improves, the boxes can be reduced, then removed all together.
Also, anyone with any kind of previous lower back injury should consult a physician before attempting deadlifts. Any deficit in the posterior spine can be a weak spot for the vertebral compression created by a deadlift.
The bottom line is this: a deadlift can be one of your greatest fitness weapons if done correctly under qualified supervision.
2. Wolff J. “The Law of Bone Remodeling”. Berlin Heidelberg New York: Springer, 1986 (translation of the German 1892 edition)
- Savasana Juice Cleanse Diary – Part 1 (primalsciencehealth.wordpress.com)
- Why are Deadlifts killing my back? (collarcityathletics.typepad.com)
- Yay deadlifts! (crossfitinprogress.wordpress.com)
- Don’t Die Deadlifting! (ocdominic.wordpress.com)
- Romanian vs. Stiff Legged Deadlifts and Why You Should Train Both (fitordie.info)
- The Deadlift- A full body exercise (eoinmcmahon.wordpress.com)
- Starting Over with a Juice Cleanse (kayleebakes.wordpress.com)