Keep Your Kettlebells Where You Can See Them

The vital rules everyone should know before picking up a kettlebell to avoid looking like an amateur.

Source: 8 Rules to Follow If You Want to Train With Kettlebells

Q: Gloves vs Chalk?

Gloves are a lot less messy, unless you leave them on the floor and have dogs that like to rip gloves to pieces.

When Weightlifting Belts Are Necessary, and When They’re for Show

Weightlifting belts can be fantastic and boost your performance, but they’re very commonly misunderstood, and often misused. Let’s break down what weightlifting belts do and when you’ll really benefit from wearing one.

Source: When Weightlifting Belts Are Necessary, and When They’re for Show

You don’t need to splurge on a $100+ belt, but please don’t go for the velcro belts and think you’re doing yourself any good. A leather belt should be extremely uncomfortable and stiff the first few times you use it, but after a month or so will be nicely broken in.

Learn “Bailout” Techniques to Do Squats By Yourself Safely

For whatever reason, you may attempt to do an epic squat by yourself. Not smart, but rather than telling you to rethink your madness and skip it altogether, you can be safer with knowing how to bail when things start to look bad. This video by Omar Isuf shows you how.

Source: Learn “Bailout” Techniques to Do Squats By Yourself Safely

Safety should always be the first priority.

Save Your Knees With These Exercise Modifications

Word to the wise: See your doc if you’re experiencing tenderness in your knees after workouts that persists for more than a few days, even with rest, Dobrosielski advises.

But if your discomfort is only triggered by certain moves, here are Dobrosielski’s tips for modifying lunges, squats, burpees and more.

Source: 5 Workout Modifications to Go Easy on Your Knees

Be careful people!

Why Deadlifts Are Worth the Hype, and How to Do Them Safely

Deadlifts: you either love ‘em or are afraid of ‘em. To the casual eye, they look like a great way to throw out your back (and you can if you have terrible form), but they’re actually one of the best and most practical movements in or out of the gym. Here’s what you need to know about this not-so-deadly exercise.

Source: Why Deadlifts Are Worth the Hype, and How to Do Them Safely

I wish more people realize how important it is to be strong. It makes you better at life. And, for women, it builds bone density and muscle mass we desperately need in our older age to prevent bone loss and fracture, and general frailty.

Will Stronger Abs Help You Poop Faster?

The intestines themselves are smooth muscle, however, there is a large involvement in straining thoracic and abdominal muscles whilst defecating.  The abdominal muscles act to increase the pressure within the abdomen following contraction to prevent mechanical damage to the spine during dynamic movements, assist posture etc but also this can assist in the movement of a stool.

The mechanism of excretion is an intrinsic reflex that is stereotyped to produce a certain intensity and speed if intestinal contraction called a mass movement. So, your defecating won’t be ‘faster’ as they travel through the intestine, but you will have more force available to you to move very dry, compact stool, or large stools out of the bowel which may require your assistance.

In short, no, having a six pack will not mean you have super charged defecating that fly out of your rectum, but you will be able to increase the pressure available to you to push stool out.  Careful though, don’t use those gains for a grade 3 rectal tear…

Know that bathroom posture affects your health – we’re not meant to sit on the toilet seat.  Squatting is the natural position for our body to poop (and give birth for that matter).

Fun Fact: The “Poop Splash” is actually called a “Worthington Jet“.  Yes, some guy out there thought it so fascinating, that in 1895 he did the science on it.

Practice Downhill Running to Prevent Soreness (and Get Faster)

Proper downhill running technique and strong quads are important to reducing soreness as you take to the trails. Below, the experts weigh in on how to descend without getting hurt.

Source: Tips for Downhill Running

Be cautious of downhill running if you have knee (or ankle) problems though because running downhill adds a lot of impact that your muscles may not be able to absorb.

Bathroom Posture Affects your Health

Shortly before Christmas in 1978, the leader of the free world came down with a severe case of hemorrhoids. The pain was so bad that President Carter had to take a day off from work. A few weeks later, Time Magazine asked a proctologist named Michael Freilich to explain the president’s ailment.”We were not meant to sit on toilets,” he said, “we were meant to squat in the field.” He’s probably right.

Source: Don’t Just Sit There!

Additional reading: You’ve Been Pooping All Wrong