This Sunday, October 7th at 5:00PM EST, Loyola is coming to Clinton Field to try and steal a victory from West Point. If Army can rally on Wednesday, they’ll be charged up with a victory — and they’ll be looking to double down.
Going for a jog. Shooting hoops. Running stairs. Pumping iron. These forms of exercise have one thing in common: They all do a great job of raising your heart rate. That’s a critical component to any worthwhile workout because an elevated heart rate does several things for you: First, it helps you lose weight. The higher your heart rate, the more energy your body will expend, and the more pounds you’ll shed. Secondly, it helps you burn fat. Getting your heart rate up to just 50 percent of its maximum means that roughly 85 percent of the calories you burn will come from fat. So even if you’re just walking fast or bike-commuting to the office, you’re still getting fit.
So what target heart rate should you be hitting when exercising? There are actually five heart rate zones that experts focus on when designing workouts, ranging from an easy warm-up zone to an all-out sprint zone. While the easy zone won’t do much for your calorie burning and the max heart rate zone is too intense to sustain for more than a few seconds. The intermediary zones of hard and very hard provide the biggest bang for your buck.
To improve your fitness, the most important thing is that once your heart rate is up, you keep it up. That means minimal rest between sets, and maximum effort for each move. Follow this workout to hit your target heart rate — and keep it there — for 20 minutes.
Find a stairwell or stadium with at least 4 flights of stairs. Race to the top, then jog back down, five times.
To get the max heart rate benefit from this exercise, make sure you raise your arms overhead each and every time. Aim for one jack per second. Go hard for one minute, then rest 30 seconds. Repeat two more times.
It may remind you of your childhood, but there’s nothing easy about jumping rope. Skip the bounce and jump only once per revolution, requiring you to spin the rope faster and work a little harder. Start by jumping 30 seconds with 10 seconds rest, and progress to one minute of jumping followed by 20 seconds rest. Do 3 times.
(Photo by dylan nolte)
Sprint drills will raise your heart rate, but they also require space. Instead, practice your quick feet and fine motor skills by moving your legs as fast as you can vertically, hiking knees high for 20 seconds, followed by 20 seconds of kicking your heels to your butt as many times as you can while running in place. Rest 20 seconds. Do 5 sets.
From standing, bend your knees, crouch down to the floor, place your hands on the ground, and jump your feet back so you are in an extended plank position. Jump feet forward toward your hands again, push off the floor and jump into a vertical position. Do as many as you can for 30 seconds. Rest for 10 seconds. Repeat 5 times.
They aren’t typically considered aerobic moves, but these all-over body strengtheners can really raise your heart rate if you do them all-out without rest. Drop and do 20 pushups, then flip over to your back and immediately do 20 sit-ups. With both, you’re aiming for a 1-1.5 second timeframe per move. Do 5 sets.
The latest crop of monitors ranges from basic to super high-tech. To start, you need to choose from the chest-strap variety (a sensor on a strap around your chest electronically detects your pulse and sends a signal to your wristwatch, which then displays the info) or a wrist monitor (takes your pulse via a sensor on the back of a watch). While chest straps provide the most accurate reading, some people prefer the convenience of the simpler wrist version.
A basic monitor will track workout time, and show your high, low, and average heart rate during the session. More sophisticated models will allow you to program a desired heart rate range pre-workout, so you can monitor whether you are staying within the targeted zone.
Some will also track how long it takes your heart rate to return to normal after an intense aerobic bout. That’s key because length of recovery is equated with how fit you are (the faster your pulse can return to its baseline, the fitter you are getting).
To figure out your ideal heart rate for different types of workouts, check out the recommendations from the American Heart Association, then program your monitor to make sure your workout falls within the parameter that’s best for you.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
On Feb. 6, 2011, you could find Daryn Colledge celebrating alongside his teammates.
His team, the Green Bay Packers, had just defeated the Pittsburgh Steelers 31-25, winning Super Bowl XLV. It was his final season with the Packers.
The offensive guard has since become a different kind of guard.
In March 2016, after nine seasons in the NFL (with the Packers, Arizona Cardinals and Miami Dolphins), Colledge enlisted in the Army National Guard.
He found that being a soldier would afford him the hands-on, active, team environment he was used to … and craved.
Now, you can find him on the back of a HH-60M Blackhawk Helicopter assisting combat medical specialists in transporting patients to safety.
Spc. Daryn Colledge, a UH-60 Blackhawk Helicopter repairer, assigned to 1st Battalion, 130th Aviation Regiment (Attack Reconnaissance Battalion), Task Force Panther, of the Idaho National Guard, assigned to 101st Combat Aviation Brigade, 101st Airborne Division (Air Assault), awaits take off for a training flight at Kandahar Airfield, Afghanistan July 28, 2018.
(Photo by Sgt. Steven E. Lopez)
Spc. Daryn Colledge, a UH-60 Blackhawk Helicopter repairer, assigned to 1st Battalion, 130th Aviation Regiment (Attack Reconnaissance Battalion), Task Force Panther, of the Idaho National Guard, volunteered to deploy to Afghanistan as part of the 101st Combat Aviation Brigade, 101st Airborne Division. He serves as part of a medical evacuation crew — a mission that goes into harm’s way to save complete strangers when called upon, while on an airframe with no weapon systems.
“I wanted this mission, because I believe in this mission,” said Colledge. “I wanted to be a part of the mission that might get those unfortunate injured ones back home, help save lives and help bring some of them back to their families.”
Many things influenced Colledge’s decision to join the Idaho National Guard, such as his family’s military past and a brother who currently serves.
Colledge stated that the National Guard provided the opportunities he sought after while serving. His passion for aviation drove him to choose to become a blackhawk helicopter repairer.
Spc. Daryn Colledge, a UH-60 Blackhawk Helicopter repairer, assigned to 1st Battalion, 130th Aviation Regiment (Attack Reconnaissance Battalion), Task Force Panther, of the Idaho National Guard, assigned to 101st Combat Aviation Brigade, 101st Airborne Division (Air Assault), prepares for a training flight at Kandahar Airfield, Afghanistan July 28, 2018.
(Photo by Sgt. Steven E. Lopez)
“Joining the Army National Guard was a two part choice,” said Colledge. “First, I wanted to remain in Boise, Idaho, and second as a private pilot in my civilian life, I wanted to continue to fly in my Army career.”
After multiple flights and several qualification tests, he later became a blackhawk crew chief; a job with more responsibilities yet filled with excitement and new opportunities for Colledge.
“I could have gone the Army pilot route, but the crew chief side is too interesting for me,” said Colledge. “Crew chiefs have the chance to wear so many hats; mechanic, door gunner, assistant to the medics, conduct hoist operations and sling load operations. The constant change is a great challenge and keeps you working and honing your skills.”
As a blackhawk crew chief, Colledge was presented with the opportunity to join a medical evacuation crew while on a deployment to Afghanistan.
“His desire to serve was clear,” said Capt. Robert Rose, Company G, 3rd General Support Aviation Battalion, 126th Aviation Regiment, Forward Support Medical Platoon Leader MEDEVAC Detachment Officer in Charge. “His intent was never to seek glory through our mission, but rather to be in a position to help others.”
Colledge joined the MEDEVAC crew and rapidly became someone to emulate because of the teamwork and motivation he brought along with him.
U.S. Army Spc. Daryn Colledge, 168th Aviation Regiment UH-60 (Blackhawk) Helicopter repair student, practices routine maintenance during class at Fort Eustis, Va., July 28, 2016.
(Photo by Derek Seifert)
“One of things that comes naturally to Colledge is his ability to motivate and inspire others,” said 1st Lt. Morgan Hill, Company C, 1st Battalion, 168th General Support Aviation Battalion (MEDEVAC) / Detachment Commander. “He’s a team player and thrives on working toward a common purpose.”
Colledge not only performed his duties as a crew chief, but also was able to lead his crewmates by example. As a former professional athlete, Colledge brought the insight of how to maintain optimal physical readiness, which is one of the most important aspects of being a soldier.
“One of his most notable accomplishments, besides his great work as a crew chief, was building a workout program that others in the unit could participate in as a group,” said Hill. “He was able to motivate his peers and superiors alike to stay physically fit and healthy throughout the deployment, even in austere environments, which was huge for maintaining unit morale.”
Colledge emphasized the fact that teamwork in the Army versus teamwork in sports actually tends to have many similarities, especially when it comes to being deployed.
After nine seasons in the NFL, you can Spc. Daryn Colledge of the Idaho National Guard on the back of a HH-60M Hospital Helicopter assisting combat medical specialists in transporting patients to safety.
(Idaho Army National Guard)
“The close proximity to each other, the bond built over a common goal, the joint struggles, working through things as a team,” said Colledge. “You create a bond, a relationship that you do not share with those who were not there. Those bonds can last a lifetime.”
Although Colledge established himself to be a proficient soldier, crew chief and teammate, at the beginning there might have been some challenges in leading an individual with his unique background.
“Spc. Colledge doesn’t hide his previous career, but he also doesn’t flaunt it,” said Rose. “He is much more humble than I initially imagined when I heard that I would be leading a Super Bowl winning former NFL player.”
“Ultimately, I was more concerned with the fact that he was a competent crew chief who was willing to learn and contribute to the team as a whole,” said Hill. “He never made anything about himself at any time and he always put the unit and its soldiers first.”
After nine seasons in the NFL, you can Spc. Daryn Colledge of the Idaho National Guard on the back of a HH-60M Hospital Helicopter assisting combat medical specialists in transporting patients to safety.
From Super Bowl champion to flying in the skies of Afghanistan, Colledge’s journey is a unique experience that some would ponder on the “why,” not having the need to volunteer years of your life to serve your country.
“Selfless service defines who Colledge is, he did not need to enlist,” said Hill. “He chose to serve for no other reason than to serve and give back.”
“Outside of deployment, to help and support the city and state that supported me through my days in college has been a special opportunity for me,” said Colledge. “I would have not been able to pay for college on my own and the chance to give back and serve that same community means the world to me.”
Guardsmen from the Utah Army National Guard implemented a policy of doing physical exercise prior to using the bathroom at the organization’s headquarters in Draper, Utah.
“Soldiers will perform one [Army Combat Fitness Test] leg tuck (LTK) to enter and/or exit,” a sign read in front of both female and male bathrooms.
The new rule, which the Utah Guard says will not be strictly enforced, was given by its senior enlisted leader, Sgt. Maj. Eric Anderson. A public affairs officer for the Utah Guard said the directive is not intended to be a serious mandate and is purely for motivational purposes.
“One of the weaknesses we noticed in our soldiers is the leg tuck,” Maj. DJ Gibb said to Insider. “We just had a couple of these pull-up bars in our work-out areas.”
The sign is intended to be a friendly prompt that “when [soldiers] get a chance, [they] should,” Gibb said, referring to the leg tuck.
(DoD photo by Benjamin Faske)
The purpose of the loose rule was to motivate its soldiers to pass the ACFT, the Army’s newest physical assessment test. Soldiers are expected to take two ACFT assessments by this month, and the Army will officially begin administering on-the-record tests starting October 2020.
The ACFT is comprised of six separate, timed events ranging from deadlifts to a two-mile run. The leg tuck, one of the events, requires soldiers to “complete as many … as possible in two minutes” on a pull-up bar as they “maintain a relative vertical posture while moving the hips and knees up and down without excessive swinging or kipping.”
“The LTK assesses the strength of the Soldiers grip, arm, shoulder and trunk muscles,” the Army says on its website. “These muscles assist Soldiers in load carriage and in avoiding injuries to the back.”
U.S. Army Sgt. 1st Class Danny Gonzalez, Recruiting and Retention Command, New Jersey Army National Guard, carries two 40-pound kettlebells during the Army Combat Fitness Test.
(New Jersey National Guard photo by Mark C. Olsen)
The ACFT is slated to replace the Army’s antiquated Army Physical Fitness Test (APFT). The APFT consisted of a timed two-mile run, push-ups, and sit-ups and has been in use by the Army since 1980. Critics assailed the APFT for not adequately measuring the combat readiness of a soldier, and calls for a revamped test prompted the Army to research newer methods of assessing physical fitness.
Despite some concerns in the military community about the new ACFT, namely potential injuries and costs of the program, Gibb said the Utah Guard was “confident” that the new standards will continue to be met.
“I think we do put an emphasis on the readiness of our soldiers, and it’s attributed to little things like this,” Gibb said.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
“It’s a sport of millimeters,” said Specialist Sagen Maddalena of her upcoming Olympic debut.
The seasoned shooter is slated to compete in the women’s 3×40 rifle event – three positions, 40 shots each. That’s standing, sitting, and prone – all at 50-meters away. She also made the Olympic team as an alternate in the air rifle event, pictured above.
“The target isn’t moving, so we try to be as accurate as possible,” she said. Even the slightest change in how she stands, her sights, could throw the shot off by, well, millimeters. And in the 3×40, it’s a change that could make all the difference.
This month, she’ll be representing the U.S. and the Army’s Marksmanship Unit as she heads to Tokyo. Shooting a .22 caliber Bleiker, Maddalena comes prepped with three sights – one set for each position – three rests, and specialty-wear galore. Depending on the position, she also adds various weights and cheek pieces. Because of the length of time it takes to shoot all 120 shots, 3×40 athletes ready their entire bodies with a thick, leather-like suit, shoes with plywood bottoms so the soles are completely flat and visors to block glare.
It’s layers of gear, and a long-lasting event.
“One of the challenges for the sport is that you’re competing against yourself. The mind and the conditions can be huge for handling pressure,” she said.
Adding that keeping up a strict routine is key for her to remain in focus. By getting to the range early, she’s able to set up equipment, practice mindfulness and perform relaxation exercises, all while keeping her mind clear and heart rate down.
Maddalena’s routines aren’t just present on competition day. She trains that way most days of the week. Scheduling her shooting drills, looking at her shot data (yes she tracks where each round lands on target), physical training, carb-loading and icing her muscles — it’s all planned by the day. Much of her shooting, she said, is muscle memory. Maintaining those daily habits allows her body to do what it needs to when it matters most.
“It’s action, perform and do. You have to just do it. You can’t stop and think,” she said. “It’s almost like a dance; I’m in tune with the wind and how it affects the bullet. My mind is sharp and I can adjust. It just flows. To be able to sustain that kind of dance with the mind and the flow of the body, it’s kind of an addiction.”
Maddalena took second in the 2016 Olympic trials, when the U.S. only brought one female air rifle athlete to compete. This time around they’re taking two and she nabbed the top spot.
She began shooting at 13 in her hometown of Groveland, California and went on to compete collegiately with the University of Alaska- Fairbanks, where she also switched specialties. Formerly a service rifle shooter, she transferred to the Smallbore/three-position rifle.
“I got the realization that I could shoot internationally and go further in the sport,” she said. “I had coaches telling me that I had options, and I wanted to travel. I wanted to see new places and see how far I could go.”
A dream which she’s now made a reality. Maddalena has traveled to India, Korea and Europe many times over.
“I think that’s my favorite part of going to these different countries; you’re not just a tourist and you get to become more involved,” she said.
Soon she’ll add one more country to her checklist, as she heads to Japan as an Olympic athlete.
After earning a bachelor’s degree in Natural Resources Management, she enlisted in the Army in 2019 and joined their Marksmanship Unit. She came with an impressive shooting background: an eight-time All-American with the Alaska-Fairbanks Rifle Team, a two-time World Championship team member, and breaking two national records in 2020, at the Blackhawk Championships and the ASSA National Championships.
On why she chose such a difficult practice, Maddalena said she enjoys the pressure, and improvements over time, even if they are slight.
“I like the progression of it. It slows down incredibly once we get to the top of our game, to see that improvement and progress. It keeps you going back for more,” she said. “When I first started shooting, the scores were not even close to what you needed to win. And now I’m here to test myself amongst the best in the world.”
Feature image: U.S. Army Marksmanship Unit
Following an impressive 10-win non-conference season, the Air Force volleyball team turns to the Mountain West portion of the calendar this weekend, when it hosts San Diego State on Sunday, Sept. 23. The Falcons, who collected their most non-conference victories in 15 years over the last four weeks, will host the Aztecs at 1:00 p.m., inside Cadet East Gym.
San Diego State, which went 1-11 during non-conference action, will open the Mountain West season on Friday night, as it hosts Fresno State at Peterson Gym before traveling to the Academy. Deja Harris currently leads the Aztecs in kills (3.32 kps) and blocks (1.32 bps), while Ashlynn Dunbar also averages at least three kills per set (3.18) and is ranked second on the team in digs (2.36 dps). The Aztecs faced one common opponent with Air Force during the non-conference slate, dropping a 3-2 decision to CSU Bakersfield in the season opener.
Watch the game here LIVE on Sunday, September 23rd at 3:00PM EST.
There’s no better way to do sports analysis than by covering the league like a fan. And if that’s actually true, then there’s no better NFL analyst than comedian and Marine Corps veteran Rob Riggle.
Every week, Riggle does a sketch comedy segment as part of Fox Sports’ NFL Sunday, where he competes with Fox Sports’ Curt Menefee, Terry Bradshaw, Howie Long, Michael Strahan, Jimmy Johnson, and Jay Glazer in picking their favorite teams to win that week. Unlike his Fox Sports colleagues, Riggle isn’t a sportcaster, former professional player, coach, or insider.
He’s a fan – but offers a lot more than sports knowledge.
Like any true NFL fan, Riggle remains fiercely loyal to his team. You won’t ever catch him in a jersey that doesn’t belong to a Kansas City Chiefs player. He joins Brad Pitt, David Koechner, Paul Rudd, and Jason Sudeikis in KC fandom and never picks against them.
The video above isn’t one of Riggle’s Picks, but rather from when he was chosen to open the 2018 NFL Honors Ceremony before Super Bowl LII. He used it as an opportunity to roast a room full of millionaires, billionaires, team owners, players, entire teams, host cities, and even fans.
“Hey, 31 arrests this offseason… things are improving!”
When you watch Riggle every Sunday in the fall, it becomes obvious that Riggle doesn’t just know football, NFL teams, and their fans, Rob Riggle knows America. Accents, food, pop culture, and news events are all part of each Riggle’s Picks segment. He even merges pop music and musical theater with sports references.
Ever meet a Seahawks fan outside of Washington state before 2005? No? Me neither. It’s not hard to figure out who jumped on a bandwagon when a team started to get good. Riggle shows what we all already know about every team’s fan base — and a city’s sports culture.
Old TV, new TV, networks, sports, teams, fans, rivalries, personalities, players, history, politics, and Jay Glazer – they’re all targets for Rob Riggle.
Catch Riggle’s Picks every week in the fall on Fox NFL Sunday, usually about twenty minutes before the NFL games air.
The men’s All-Army Rugby Sevens team won their seventh straight U.S. Armed Forces Championship at RugbyTown Sevens in Glendale, Colorado, on Aug. 24, 2019, beating the Air Force 33-5.
“To win seven times in a row means everything,” said Mark Drown, the All-Army Rugby Sevens head coach. “Everything we do is about representing the Army and winning that Armed Forces championship.”
The soldier-athletes beat the Navy, the Marines, the Air Force and the Coast Guard, advancing them to the championship game where they won gold over the Air Force.
The Army outscored their opponents 198-22 in five games, similar to last year, 159-2. They also went on to earn the Plate Championship of RugbyTown Sevens over 20 national and international teams for the second year in a row.
Sgt. Dacoda Worth reaching for the ball during a line out while playing the Air Force at the U.S. Armed Forces Rugby Sevens tournament.
(Photo by Brittany Nelson)
After sweeping the competition, the soldier-athletes mentally prepared for the finals.
“These are good teams and these services are representing all their men and women, and you can take nothing for granted ever,” said Drown. “We wanted to spread the Air Force, expose their defensive gaps and then exploit them, and that’s exactly what our guys did.”
The team was composed of Soldiers from all over the country including soldier-athletes in the U.S. Army’s World Class Athlete Program.
The championship team receives support from the entire Army because all soldier-athletes must have permission from their command to compete.
“The fact that we have been able to get the people out and away from their commands for seven straight years and have good enough players to win a championship has been amazing,” said Cpt. William Holder, the team’s captain since 2017. “The support we’ve received from the commands is great.”
Sgt. Dacoda Worth during the Army vs Coast Guard game at the U.S. Armed Forces Rugby Sevens tournament.
(Photo by Brittany Nelson)
A week prior to the tournament, the soldier-athletes meet to train at Camp Williams in Utah.
“We are able to train two-a-days with no distractions of Glendale or any other teams,” said Sgt. Dacoda Worth, an intelligence analyst at Fort Belvoir. “We get to focus on us and rugby.”
Drown, a retired colonel, uses the camp to work toward his two goals: creating a brotherhood-like culture and winning the Armed Forces Championship.
“The first step is for us to become brothers, coach really emphasizes that,” said Worth, a soldier-athlete of the team for three years. “If we can’t become brothers we aren’t going to mesh on the field. We are from all over so we don’t get to practice every day together. Building the team relationship is important.”
Once in Glendale, the team made their annual visit to Children’s Hospital Colorado to spend time with the children.
“It is an amazing experience to see the kids,” said Worth. “For us to go in and share time with them and uplift their spirits is a great time for us.”
Holder said that all of the soldier-athletes directly support Army readiness because of what they bring back to their units after the tournament.
The men’s All-Army Rugby Sevens team won first place at the 2019 U.S. Armed Forces tournament for the seventh time in a row.
(Photo by Brittany Nelson)
“We expect and demand so much from these soldiers,” said Holder. “We hold them to a very high standard. They are able to go back to their units and share what they have learned in the process.”
Holder mentioned that the team meets the Army’s new Chief of Staff’s priorities.
“He has three priorities: winning, which we have showed the past seven years; people, we are constantly looking for the best people; and team, we strive to have the best one,” said Holder.
Holder said the team truly believes in the priorities and appreciates that the team is able to emulate them.
“We have won the Armed Forces championship but we do not want it to stop there,” said Holder, a member of the team since its establishment in 2013. “We have shown that we can compete with the best teams in the world.”
The All-Army Sports program is a part of the Family and Morale, Welfare and Recreation, G9, department of the Installation Management Command. The program is open to soldiers from active duty, Reserve and National Guard to compete in a variety of sports at the highest levels including Armed Forces, USA Nationals and Military World Games.
This article originally appeared on United States Army. Follow @USArmy on Twitter.
Marine Corps Air Station Futenma hosted the 2019 Okinawa Futenma Bike Race for the local and military community July 14, 2019, on MCAS Futenma, Okinawa, Japan.
The starting line was crowded with cyclists on edge and eager to hear the crack of a starting pistol. The blank round was fired, the timer started, and the cyclists took off. Friends and families cheered on their loved ones as they departed from the start line to negotiate their way through Futenma’s runways.
175 participants; a mix of Status of Forces Agreement personnel and Okinawan community members participated in the 2019 Futenma bike race.
Participants competing on road bikes took a 44 kilometer route, whereas participants on mountain bikes took on a 22 kilometer route.
(Photo by Lance Cpl. Christopher Madero)
The airfield was closed for a 24-hour period to allow competitors to test the runways surface. Marine Corps aviation technologies were displayed for all participants to enjoy as they continued throughout the race’s route.
Every rider that made their way past the finish line was greeted with applause and cheers from the audience that awaited their finish.
(Photo by Lance Cpl. Christopher Madero)
I think this a great opportunity to host people aboard the air station to get people out and exercise.
— Col. David Steele, dedicated tri-athlete, commanding officer of MCAS Futenma, and competitor in the race
“Friendship through sport is a big part of what Marine Corps Community Services and Futenma wants to do”
The event was hosted by Marine Corps Community Services, a comprehensive set of programs that support and enhance the operational readiness, war fighting capabilities, and life quality of Marines, their families, retirees and civilians.
This article originally appeared on Marines. Follow @USMC on Twitter.
Deadlifts are a power movement. This simple yet satisfying act involves loading a bar with heavy plates, chalking up your palms, and pulling it off the ground from a dead stop. It’s the essence of strength: you pick it up and then put it down. No fancy footwork or complex movements required — just a strong back and calloused hands.
The deadlift is an effective way to strengthen the entire posterior chain, and it offers benefits to anyone and everyone, regardless of athletic ability. But many people fear it for a variety of reasons.
In the 1960s, half the population had a physically demanding job. In 2011, that number shrank to just 20 percent. Technology has made our work less labor intensive, causing a decline in our overall health. We sit more than we stand, and we type more than we lift.
There are fewer labor-intensive jobs in the 21st century — and that’s not necessarily good for our health.
(Photo from the University of Northern Iowa’s Fortepan Iowa Archive)
Today, low back pain is one of the most common musculoskeletal conditions and is typically reported as one of the top three workplace injuries. That shouldn’t deter you from practicing deadlifts though — it should encourage you.
A study conducted in 2015 monitored patients using deadlifts as a part of the treatment plan for back pain. Seventy-two percent of participants reported a decrease in pain and an increase in overall quality of life.
Whether you’re picking up a laundry basket, a child, or a package in the mail — everyone deadlifts. The act of picking something up is a daily occurrence. The more we train our bodies with lifts that mimic life or our job, the more they will resist injury in our life. And if you’re in the U.S. Army, you don’t have a choice: the deadlift is slated to become a mandatory event in the new Army Combat Fitness Test in 2020.
1st Lt. Jake Matty, a Soldier from 1st Battalion, 21st Infantry Regiment, 2nd Infantry Brigade Combat Team, 25th Infantry Division (Gimlets) begins the 3-repetition strength deadlift during a field-testing of the Army Combat Fitness Test.
(Photo by SPC Geoff Cooper/U.S. Army)
However, people are intimidated because the lift can cause major problems when performed incorrectly. The most common mistakes associated with the deadlift are easily correctable:
Rounding the back: When you lose a neutral spine position, the risk of disc herniation is increased. To combat this is, ensure you have tension applied prior to lifting the weight. Activate the latissimus dorsi muscles (lats) by imagining you have an orange in your armpit that you need to squeeze.
Neck misalignment: Ensure your neck is in line with your back. As you lift the bar, your neck should rise at the same rate as your back.
Improper setup: The bar should rest no more than 1 to 2 inches in front of your shins, and your knees should remain vertical to the ankles. If the knees are pushed forward, the barbell is forced to move around them, putting stress on the low back.
The anatomy of a deadlift.
(Photo courtesy of Calispine)
If you’re ready to get started, head down to your local gym — you’ll need a barbell and plates for weight. I recommend trying these three deadlift variations, which offer simplicity and massive benefits. And don’t be afraid to ask a trainer or experienced lifter to take a look at your form!
The term “landmine” indicates that the barbell is anchored into a holder or a corner to angle it. This lift is generally safe because the body remains mostly upright and encourages a flat back.
The trap bar deadlift engages the same muscle groups as a traditional deadlift but puts additional stress on the quadriceps, glute muscles, and hamstrings. The trap bar was designed for the lifter to grip the bar at the sides rather than in front and, in turn, puts less stress on the back.
This variation is beneficial for lifters who want to increase the positional strength of the lower back, hips, and hamstrings. It also serves as an accessory movement to increase traditional deadlifting numbers. The weight you’re able to lift will be less during this variation but will increase when you convert to a traditional style.
As with anything in life, when something is done incorrectly, there is a chance of negative consequences — in this case, possible injury. But with proper execution, the benefits of the deadlift can be lifelong.
This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.
What’s the difference between a box jump workout and a walk in the park?About 800 calories for every hour you exercise. Box jumps are super tough, no way around it. But they’re one of the best leg workouts at the gym that anyone can do. Take them on with regularity and expect strong, sculpted legs, a cardio boost, improved balance and coordination, and fat that seems to disappear overnight.
The intensity of the workout (and stress on your bones) means you probably shouldn’t do it more than twice a week. Mix it up with a healthy dose of traditional cardio and strength training to make sure you’re working your whole body.
If you’re new to box jumps, start by using a low platform — a foot to 18 inches off the ground. Add height as you become more comfortable with the moves, always choosing form first (you’ll burn more calories if you do these moves correctly at a lower height as opposed to faking it at a higher one). And no, you don’t technically need an official box-jump box to perform box jumps. If you’re not at the gym (or your gym doesn’t have them), any stable stool or upside-down wooden box will suffice.
To properly perform a basic box jump, stand facing the box, feet should-width apart. Bend your knees and swing arms behind you, keeping your back straight. In one explosive motion, swing your arms forward and push off the ground, tucking your knees slightly as you spring up onto the box. Straighten your legs once you land, then step back down to go again.
Got it? Good, then you’re ready for the ultimate box-jump workout. The circuit here will take you about 20 minutes. If you’re feeling extra ambitious, add a set, or do the whole thing twice.
Stand facing the box. Step up with your right foot, followed by your left, then down with right foot, then left. Do 10 reps, then reverse legs (up with left, down with left).
Traditional box jump, followed by a reverse jump down. Keep your hands tucked and knees bent to help with balance. Note: If you have bad knees or shin troubles, don’t jump down, step down, as this move places stresses on the patella and tibia. Do 10 reps, 2 sets.
Stand on the left side of the box. Step up with your right leg, then quickly transfer your weight to your left leg, keeping the weight on your left side as you drop your right leg over the right side of the box, letting your foot tap the floor. Raise your right leg up to the top of the box again, shifting your weight to your right foot while your left leg reaches and touches the floor. Do 30 seconds on, 15 seconds rest x 4.
Stand in front of the box and squat down, placing hands on the floor and jumping your feet back into an extended pushups position. Jump feet forward again, and then spring off the ground into the air. Instead of the traditional burpee vertical jump however, you’ll jump forward and onto the box. Step down. Do 10 reps, 2 sets.
Start by standing in the center of the box. Place your weight on your right leg, bend your right knee, and drop your left leg over the side of the box. As soon as your left foot touches the floor, push off it hard, allow the momentum to rotate your body slightly as you return to standing atop the box. Continue this drop, push, release pattern until your body spins in a full 360 on the box. Repeat in the opposite direction.
Work in multiple planes with this round-the-box move. Start by standing in front of the box and jumping forward onto it. Jump off the box to the right side. Jump sideways to the left to land on top of the box again. Jump forward and land with the box behind you. Step backwards to re-climb onto the box top. (Note: If you are advanced, you can jump backwards but this is a difficult maneuver.) Jump sideways down to the right side of the box, then jump sideways to the right to land on top again. Repeat the full rotation 4 times.
Use a lower-height setup for this one. Stand facing the box. Lift your left foot off the ground so you are standing on your right leg. Bend right knee and jump onto the box, keeping left foot off the ground. Jump or step back down. Do 10 reps on each leg.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
After spending the past 11 matches within the friendly confines of Cadet East Gym, the Air Force volleyball team heads back out on the road this week for its first road contests of the Mountain West season. Playing on back-to-back days for the first time since mid-September, the Falcons will travel to Wyoming on Thursday, Oct. 4, before heading to Colorado State on Friday, Oct. 5.