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There's more to deadlifting than just lifting some weight!

4/12/2015

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Written by Megan Gaudry.
The views and information provided by Aspire Health & Rehabilitation, and Megan Gaudry, in the form of blogs, videos, photos and reviews are not in any way to be substituted as a Medical consultation, and are for education purposes only.

PictureImage courtesy of Hamish Weir.
Deadlifts are one of my most favourite exercises, and it is used by many in both a strength and conditioning and rehabilitation setting. However in many instances the exercise is used wrong, and I have seen some very worrying and cringe-worthy deadlifting technique by some coaches/trainers and individuals.

Deadlifts are a closed-chain, multi-joint/compound exercise which means it targets muscles at more than one joint, and it involves a fixed foot position on the floor. It’s a type of exercise that can target everything, not only the hip extensor muscles of the glutes and hamstring muscles, it also works the grip/forearms, upper back, mid back, lower back, lats, and core stabilizers. This is because it’s a pulling movement, and requires multiple muscle groups to pull it off the floor.


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Are your ankles limiting your movement?

2/5/2014

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Written by Megan Gaudry. 
The views and information provided by Aspire Health & Rehabilitation, and Megan Gaudry, in the form of blogs, videos, photos and reviews are not in any way to be substituted as a Medical consultation, and are for education purposes only.

PictureTop image- Megan Gaudry, front squat. Bottom image- step down task, image by Kengucjun (Wikimedia Commons).
Limitations in ankle range of motion (ROM), particularly in what’s called ankle dorsiflexion (movement of your foot that points your foot up to the sky), can cause quite a few functional and athletic limitations. Studies have shown that limited ankle dorsiflexion ROM can be the result of calf tightness (the gastrocnemius and soleus complex), and, or stiffness in the ankle joint itself (talocrural) as well as subtalar joints, and can be seen in those who have terrible shoe habits (i.e. high heels) among others.

Limitations in this movement can impact not only squatting (double and single leg squat) technique, but also step down activities, and even landing from a jump which are incorporated into many exercises performed whether you are an athlete or fitness enthusiast.

Ankle mobility exercises can be incorporated into your ankle rehab (depending on goals of current treatment with your Physio or Surgeon), or in your warm up to improve ankle dorsiflexion movement, and thus, improve your squatting technique. But first, how can you determine if your ankles are really the cause to these limitations such as a poor squat technique?


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    Megan Gaudry

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