Press Your Knees Into Your Elbows to Fix Your Deadlift

Lifting a huge weight off the ground requires a ton of different muscles to work in sync. When you get your form right, you’ll be able to lift more weight and protect yourself (somewhat) from injury. This tip helps to wake up all the right muscles for a strong deadlift.

Source: Press Your Knees Into Your Elbows to Fix Your Deadlift

If you’re starting with the bar, be sure to rest it on some plates or boxes to get it off the ground so you can better master the form (when the bar is in the 45lb plate, it will be a good 8” off the ground). As you start to add weight, check to see if your gym has the bumper plates – they’ll be 10, 15, 20, 25, and/or 35lb plates that are the same size as the 45lb plates, so the bar will be at the proper height.

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.

Use The “Arrow Formation” to Improve Your Push-Ups

The push-up is underrated in the strength and conditioning world. Why? Because too many people do it wrong. They often set up with their hand position high and wide. If you took a snapshot from above, their set-up would look like the letter T. People do this to make the exercise easier. Why is this position easier?

Source: Tip: Do This to Make Push-Ups More Effective

I think there are a bunch of different ways you can do push-ups, none of them being “right” (although some are definitely wrong). Which ones you do is more a matter of what muscle groups you want to work than any one specific form being the “right” one.

Swallow Pills More Easily With Special Cups and Techniques

Ever since she was a child, Karen Quinn has had a terrible time swallowing pills. It doesn’t matter if it is a vitamin or an aspirin. The pill inevitably lodges in her throat, and she panics.

Source: Can’t Swallow a Pill? There’s Help for That

I will never forget my doctors response when I asked if warfarin/coumadin was chewable.  It went something like: It’s not, it’s sooo not… 😦

I put the warfarin on my tongue, and use a combination of head snap back with a shot of water.  But I certainly remember it was a learning experience.  That likely was a part of why I didn’t want to accept that I had to take medication for a significant period of time.

Record Yourself Exercising to Improve Your Technique and Form

In weightlifting, form and technique are everything. You can think you’re doing everything right, but you wouldn’t know for sure unless you’ve been trained by a professional, actually watched yourself lift, or ideally, both. Sure, you can ogle yourself in the mirror, but a better way to learn is to record a video of yourself with your phone’s camera. Then you can review it later (ideally with a trainer) and see what you should fix.

Source: Record Yourself Exercising to Improve Your Technique and Form

The other day I was talking with a high level coach about exactly this.  She originally didn’t like “distance training/coaching”, but then that was before the days of the internet.  As the article mentions, pretty much everyone has a cell phone these days that includes the ability to take pictures and video.  Add to that VOIP tech like FaceTime and Skype, where we can video chat.

Also mentioned in the article is the bit about being self conscious.  It reminded me of the time I started training martial arts in front of a mirror.  Once I got over not liking seeing myself, it became a great tool.

How to Minimize Your Risk of Injury When Lifting Heavier Weights

The one time my mom watched a video of me deadlifting, she cringed with fear that I was going to hurt myself. In reality, though, you’re just as likely (if not more so) to get injured doing other physical activities. That doesn’t mean you should throw weights around willy-nilly. You still need to prioritize safety to avoid getting seriously hurt. Here’s how.

Source: How to Minimize Your Risk of Injury When Lifting Heavier Weights

Lots of this can be applied to body weight exercises (yoga, Pilates).  Form is extremely important in yoga – I really don’t like seeing someone’s shoulders pointing towards me, but their hips aren’t :/

This is why I recommend doing such exercises with someone who will watch and is knowledgeable – so you can get proper, constructive feedback.

Cycling: 8 Ways to Become a Better Climber

Climbing. Some love it, some hate it. More often than not a rider’s attitude towards climbing correlates with their bodyweight. The bottom line is that climbing is generally dictated by watts per kilo. Simply put: to climb faster, you need to put out more power, or weigh less. Or both.

There are a myriad of strategies that can be enacted with coaches, physiologists and nutritionists until you’re light and strong enough to leave all your mates behind. But bike races are not raced in a lab.

It’s a curious observation that those who test well in the lab often get smashed by their less-impressive counterparts in real-life racing. Sometimes it’s attitude, sometimes its technique, sometimes it’s pacing. But whatever is letting you down, here are a few tips to help you improve.

Source: 8 ways to become a better climber

Being at the front is a tip I’ve gotten for group rides too.  The rationale is that stronger climbers will pass you, but hopefully you won’t fall to the very back – so you’ll still crest the hill with the majority of the group.

Being in or out of the saddle, all that matters is that you are comfortable.  I was given a “tip” once that if everyone else is out of the saddle – you should be too.  I disregarded the tip, and have since found the following video:

The science says there’s no difference (same as the article), even if the standing test was done so the guy wasn’t standing the entire time.  What really dictates getting out of the saddle is how steep the climb is – you need to get out of the saddle to keep the weight distribution between the front and rear wheel.  Too much in the back, the front lifts and you could end up on the ground.  Too much in the front, and you loose traction in the rear – spin out.  Spinning out isn’t that much of an issue on pavement/asphalt, but when the terrain is loose (gravel, dirt, mud) – it’s a lot more likely, and a lot more obvious.

Listening to the breathing of the people around you is very much a thing.  In a group ride, it’s a courtesy to the person you’re paired with so you know if you should back off the pace.  But as the article points out – in a competitive setting, use that to your advantage.  Which leads into the next point…

As with any competition, knowing your opponent is key.  Know when your opponent is “riding the rivet” so you can push them beyond the breaking point.  I’ve had the experience where people misread me, because I am an unorthodox cyclist – I push big gears, low cadence.  I get a lot of sneers, and it takes a few rides before that goes away.

Beer, As in Open Source

If there’s one business that values secrecy it’s brewing beer. Most breweries hold their cards very close to their chests. They keep their recipes and techniques away from the prying eyes of competitors to retain a competitive advantage.

…As with any open source project, the key is building a community around it. And, as with any open source project, that’s the challenge. When it comes to community, Kellerman thinks “we will just end up trying out all kinds of ideas and see what sticks.

Source: Tin Whiskers Brewery bucks the trend of secret recipes

I know people that cover the spectrum of clients – some are hobbyists who will try for themselves, either at home or u-brew.  Some will prefer to get from the source – sometimes it is a matter of “je ne sais quoi”.

It’s a difficult thing, determining a business model that separates you from the competition.  Not many remember Schlitz, who was at points the largest beer producer in the US.  Facing tough competition, they changed the recipe to be able to produce more product.  Think New Coke, but without the payoff.  No one liked the final product, so it quickly lost market and mindshare.