Women's Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST) - We Are The Mighty
MIGHTY SPORTS

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

This Thursday, Air Force is traveling to Kirby Court at the Wayne Estes Center to face Utah State. Don’t miss a minute of the action!


MIGHTY SPORTS

Which exercise style fits you best?

Nowadays, if you want to get fit, you don’t have to settle for rows of treadmills or an overpriced gym membership.

You can select a style of exercise that fits your personality and helps you accomplish your fitness goals without making you dread every minute.

But, getting started can be overwhelming! What IS all this stuff? What’s a WOD? An asana? Why do I need to pulse?

Check out this list, a collection of five popular styles of exercise: Yoga, Pilates, Pure Barre, CrossFit, and traditional exercise. Learn how they work, their benefits and what makes each one special.


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Focus on “you” with yoga

Sanskrit for “yoke” or “union,” yoga joins physical movement with breathing. Instructors typically begin classes with a centering and breathing exercise. Then you’ll move through a series of poses, or asanas, before cooling down and finishing with yoga’s signature “Namaste.”

Benefits of yoga

Yoga improves flexibility and increases strength. Even without burpees, you’ll raise your heart rate, which is great for your heart’s health. Military spouses will love the way yoga makes them feel happier, sleep better and stress less (deployment-blues cure, anyone?).

In fact, Army spouse and yoga instructor Hilary Mitchell says that the benefits of yoga are “endless.” If you explore how deeply the practice changes not only your body, but also your mind, you’ll experience the immense benefits, she says.

“Bring a positive and hopeful attitude to the classroom or home practice, trust your body and your instincts,” Hilary says. “Allow yourself the opportunity to just be yourself without restraint.”

Should I try yoga?

Yoga offers classes for all levels. Hatha or Vinyasa yoga are good for beginners, while Ashtanga and Bikram are more demanding.

Hilary recommends to read class descriptions and look for terms like “all levels” or “advanced” to help you choose a class.

Where can I find a yoga class?

Check out your installation’s gym or your local community’s gyms. Or, search online for free or low-cost videos.

“Always look for options nearby for yoga community events or classes too,” Hilary says.

Fire up your powerhouse with Pilates

Pilates also unites movement and breath, but its focus on the “powerhouse,” the body’s deep core, makes it unique. During a Pilates class, you’ll practice its six main principles: control, centering, concentration, precision, breath and flow.

Benefits of Pilates

Practicing Pilates can result in improved posture, increased strength and increased flexibility. It’ll help you shed pounds and boost your mental health, too.

Targeting your powerhouse can also benefit areas that can be embarrassing to talk about, but they’re crucial to your overall health.

Air Force spouse and certified Pilates instructor Samanta Saura-Perez says that working on deep core and pelvic floor muscles can help improve your sex life, recover after childbirth and even control incontinence.

“If we bring the desire to work and concentrate, the overall experience and benefits will be greater,” Samanta says. “By trusting your instructor, after few classes you will see a noticeable increase in mobility, strength and balance.

Should I try Pilates?

Pilates is especially good for people who are recovering from an injury and need a low-impact exercise, women recovering from childbirth and people experiencing back pain, Samanta says. She recommends that anyone with a health issue consult a doctor before trying a new form of exercise.

Where can I find a Pilates class?

Look for Pilates at your installation’s gym or at a local gym. Some communities will have dedicated Pilates studios, too.

Feel the burn with Pure Barre

Pure Barre is rooted in ballet, Pilates and yoga. The low-impact workout leads participants through a series of small, controlled, highly intense movements. You’ll “pulse” and “hold,” feeling Pure Barre’s signature burn, which means you’re activating important deep muscle fibers.

Benefits of Pure Barre

Pure Barre’s slogan, “lift, tone, burn!” accurately describes its effects, results and why people love it. Army spouse and Pure Barre instructor Claire Manganaro says that Pure Barre’s efficient and controlled movements are “creating and defining all major muscle groups.”

“The exercises performed in class safely strengthen core muscles used for increased strength and mobility,” she says.

But Claire says that the Pure Barre community is its “strongest asset.”

Claire has seen students step out of their comfort zones and find their place in the Pure Barre community, accomplishing major weight loss goals or coping with the death of a child.

She believes Pure Barre has the power to transform the “whole self.”

Should I try Pure Barre?

Pure Barre is designed to allow modifications for anyone. Claire says that, because it’s low-impact, it’s especially good for people who are recovering from an injury or pregnant.

Where can I find Pure Barre?

Find a class in over 500 Pure Barre studios nationwide. If you’re OCONUS, search “Pure Barre On Demand” in the App Store!

Unleash your inner bad-ass with CrossFit

CrossFit workouts are varied and intense, and people love them! Classes begin with a group warm-up and skills-building session, in which participants fine-tune particular abilities. The WOD (workout of the day) changes everyday, and includes rowing, squats, kettle bell swings and more.

Benefits of CrossFit

Metabolic conditioning and functional movements burn calories, build muscle and reduce the risk of injury. Plus, they improve balance and agility.

Air Force spouse and certified CrossFit trainer Anna C. Olson says that, while she sees people get stronger and shed pounds, she also sees how CrossFit helps people grow more confident. People are surprised by their accomplishments, which makes them feel “unstoppable,” she says.

Anna also says the community is unique and powerful. “When you are most vulnerable and are tired during the workout, doubting if you can finish, there is someone next to you cheering you on, telling you that they know you can do it,” she says.

Should I try CrossFit?

CrossFit is adaptable to your fitness level and abilities. It uses a lot of special terms and equipment, but Anna says that being patient and setting one or two goals at a time will help you adjust.

“You don’t have to be the fastest or fittest,” she says. “You just have to try.”

“And remember that quitting won’t speed it up!” she adds.

Where can I find CrossFit?

Check for CrossFit at your installation, or search CrossFit.com for a local workout. This can be helpful if you’re on the road (hello, PCS season!) and desperate for a workout.

Keep it real with traditional exercise

If specialized parameters aren’t your jam, traditional exercise might be what you need. “The gym” can be a fitness center or your backyard, allowing you to get creative with an effective aerobic and strength-training workout.

Navy spouse and certified personal trainer Cheryl Roth says that pushups, squats, deadlifts, rows, pullups, overhead presses and lunges will keep you healthy and get results.

Benefits of traditional exercise

Exercising regularly will build muscle, create lasting energy and improve brain function. And don’t forget it’ll also burn calories and help you fit into those skinny jeans.

But well-planned exercise can help you accomplish basic daily activities, Cheryl says, so think about your goals. If you’re a parent who struggles to get down to and up from the floor, include squats and lunges in your routine.

If your shoulders are rounded from sitting at a computer or bending over, Cheryl says this could be a sign of a “tight chest and weak upper back.” She recommends opening your chest with a standing doorway stretch and strengthening your back with a seated row.

Should I try traditional exercise?

Traditional exercise gives you total control to design your own routine. With this in mind, Cheryl says to “come armed with a plan.”

“Know which exercises you want to incorporate that day, the weights you will use, and how many sets and reps you will do,” she says. This will help you stay focused and avoid wasting time.

Where should I go to exercise?

If you need help using the gym’s equipment, ask a trained staff member. If you need guidance at home, search YouTube for an exercise routine. Or, work with a trainer like Cheryl, who owns Me Time Health and Fitness, and works with clients online.

And there you have it! Which exercise style fits you best? Which one are you ready to try?

This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.

MIGHTY CULTURE

The Army Black Knights are ranked for the first time in more than 10 years

Look out Navy, the tides are turning – the Army Black Knights are ranked #23 going into the 2018 Army-Navy Game. The AP Poll puts them at 23 while the Coaches Poll puts them at 24. The last time Navy was ranked going into the game was the 2017 game, where the Midshipmen were ranked 25. They lost that game, but the year prior, the Mids were ranked 21 and pulled out the W, topping Army 21-17.

A pre-game ranking seems to mean very little to Navy, but for the Black Knights, it could be a game-changer. The last time Army came in ranked was in 1996, when they were #23 — and won the game 28-24


Now, a #23 ranking may mean little to the NCAA powerhouse teams in Columbus, Tuscaloosa, or Norman, but at West Point, it’s a big deal. As the Plebes get ready to meet the Mids this year in Philadelphia, there’s a lot on the line for the Black Knights. After topping Air Force on Nov. 3, the Army is in a position to win its first back-to-back Commander-in-Chief trophy ever while beating Navy for the third year in a row.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

The last time Army extended a multi-year winning streak over Navy was in 1996 – which happens to be the last time they came into the contest as an AP Poll-ranked team. In their snowy 2017 win over the Naval Academy, the Black Knights secured their first Commander-In-Chief’s Trophy since — you guessed it — 1996.

The stars might be aligned once again for the Black Knights. Air Force took down Navy 35-7 on Oct. 6, which means Army can be the clear winner with a victory in Philadelphia on Dec. 8. If they lose and the trophy is shared, the previous winner retains the trophy but… c’mon. No one wants to win by default. That’s not the Army way.

Highlights: Army Football vs. Colgate 11-17-18

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This year’s Army team is playing without West Point standout Ahmad Bradshaw, whose collegiate career ended with last season’s incredible win over Navy. The quarterback left West Point as the academy’s number five all-time rushing leader. His replacement, Kelvin Hopkins, Jr., has stepped well out of Bradshaw’s shadow, leading the Black Knights to a 9-2 record and a #23 spot on the AP Poll.

Bradshaw is now a leader in the U.S. Army as Hopkins leads the Army West Point team to its third ranking season since 1963. This is Army’s third winning season since 1996, and the Plebes seek to make it their second 10-win season in two years. Their last L came on Sept. 22, in a crushing overtime loss to Oklahoma, 28-21.

No shame in that — especially because the Black Knights went on a 7-game winning streak afterward.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

It’s great preparation for the biggest game of the season – just look at last year’s Army-Navy Game.

The 2018 Army-Navy Game presented by USAA takes place on Dec. 8, 2018 in Philadelphia at noon Eastern.

MIGHTY FIT

5 ways to get in shape this Winter

While on active duty, maintaining some level of fitness is essential. It is literally a requirement of your everyday life. But once it’s not required, it’s very easy to find yourself completely out of shape and overweight.

After giving yourself a look in the mirror, you’ll probably pine for the days of old — the days of tone and definition. Well, it’s never too late; here are a few ways to get in shape fast.


Summer is over, but that doesn’t mean you can’t or shouldn’t get a headstart on next summer. Use this winter as a springboard into a body that everyone envies next summer
Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Full-body workouts are a hot topic these days

(Photo via Greatist.com)

Full-body training

Full-body training is a form of weightlifting that has been gaining lots of popularity in the fitness world recently, and it’s exactly what it sounds like. Throughout the course of a single session, you’ll target each muscle group, getting a pump for your entire body.

Despite its recent popularity, full-body training has been around for ages. Design a routine that pays extra attention to your trouble spots and you should see some serious results very fast.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Johnny Bravo…the Bro Split poster dude.

(Cartoon Network Studios)

Bro-Splits

We all know what bro splits are, even if we don’t necessarily know them by that name. A bro-split is a routine that focuses on your back, your biceps, your chest, and your triceps. This technique, too, has been around for far longer than most of us have been alive.

There’s an obvious benefit to this: it’s simple and it’ll get you looking swole quickly. That being said, there’s must more to being fit than looking fit. If you’re only in it for the beach bod, this might be the method for you.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

CrossFit is often the punchline of gym jokes, but the results and popularity can’t be denied.

(Photo via BoxRox.com)

CrossFit

Ahh, the much-maligned CrossFit. If you’re a CrossFit junkie, then you already know that everyone has an opinion on the recent trend. In the blink of an eye, CrossFit has managed to blossom into a full-blown sport that is beloved and practiced worldwide. Truthfully, CrossFit is an amazing workout and will give you great results… even if the exercises look a little funny at times.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Sprinter body vs marathon runner body? Both are low on fat, so pick your method and enjoy.

(Photo via RachelAttard.com)

Marathon training

Running is one of the most time-tested ways to lose weight and training for a marathon is one of the most certain ways to commit to running many miles with regularity. There’s simply no way to do all the running you need to prepare for a marathon without slimming down.

As an added bonus, committing to a run (marathon or otherwise) forces you to get your diet together. You simply won’t be able to go the distance without a proper diet.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Bodyweight exercises have been around since the beginning of time. Maybe it’s time you gave it a try.

Photo via Boss Royal.com

Calisthenics 

Can you do 40 push-ups without stopping? How about 40 dips within 2 minutes? How about 40 pull-ups in that same timespan?

Chances are, especially if you’re a recently retired/separated veteran, you can do the push-ups with no issue. The others, however, are going to be more challenging. Put together a quick, fun, and sweaty, circuit-style workout of your own and see the combined benefits of body weight movements and aerobic exercise.

MIGHTY SPORTS

Here’s how to register for the 2020 Air Force Marathon

If you plan to ring in the new year with resolutions of becoming a healthier you, what a better way to stick to that commitment than to sign up for the 24th Annual Air Force Marathon. Registration opens Jan. 1, 2020, at midnight, offering the lowest prices of the year with a New Year’s resolution special.

“Last year we made a significant overhaul of the course, added a kids race, and more entertainment and displays throughout the course,” said Brandon Hough, Air Force Marathon race director. “Based on the feedback, runners had a great experience so we hope to continue to make the Air Force Marathon bigger and better every year.”


After a successful turnout of the first kids run last year, the Tailwind Trot for children ages 4-12 will return and due to its popularity, the number of registrations will increase. In addition, the Fly! Flight! Win! Challenge will again offer the option to run either the half or full marathon along with the 5K and 10K run to receive the special finisher medal.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

(U.S. Air Force photo by Michelle Gigante)

New in 2020, a “virtual marathon” option will be available to allow runners from all over the world to join in from afar.

“We have airmen all over the world who want to be involved in this incredible annual tradition, but due to deployments, temporary duty assignments, remote assignments and a host of other reasons, they are not able to join us,” Hough said. “Adding a virtual option allows them to challenge themselves while taking part in the annual celebration of the Air Force Marathon.”

Participants can choose between the virtual half or full marathon and will need to run their selected distance between Sept.12-27 next year. Once runners submit proof of their accomplishment, they will then receive their finisher medal and race shirt. The virtual marathon option is open to all runners.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

U.S. Air Force photo by Mike Libecap)

Registration prices will increase throughout the year leading up to the Air Force Marathon on Sept. 19. The New Year’s resolution special will be valid through Jan. 3, and prices are as follows:

Distance / Price
Marathon /
Half Marathon /
10K /
5K /
Tailwind Trot /
Challenge Series / 0

Military, including reservists and guardsmen, can receive off registration for the full, half and challenge races or off the 5K or 10K runs.

Runners can register at www.usafmarathon.com by clicking the registration tab.

MIGHTY SPORTS

This 7-move routine will give you the back you’ve been looking for

Six-pack abs for the front, traps for the back. If we had to pick one vanity muscle for your back, the trapezius would be it. Long and triangular, this muscle rides from the base of your neck, across your scapula, out to your shoulder tips, then down your spine to your mid-back. Given the real estate it covers, it’s no wonder it can give your upper back awesome definition when properly flexed.

Of course, that’s not the only reason you should give your trapezoid muscles a workout. The traps hold the key to just about every upright functional movement you want to perform, from carrying kids to lugging groceries to changing lightbulbs (seriously). These muscles give your spine and shoulders proper reinforcement and provide the tension that prevents you from slouching over at the end of a long day of work.

If you’ve never found yourself saying, “Hey, let’s make today a traps day!” Then this trap workout is for you. A 15 to 20-minute, 7-move routine, you can add it to the end of arms day, or work it in after a bout of cardio. Do it three times a week to see major changes in about a month.


1. Barbell shrug

Works: Upper traps

Stand with feet shoulder-width apart. Hold a barbell in front of you, arms extended, using an overhand grip. Keeping your arms straight, shrug your shoulders, raising the barbell several inches as you do. Relax. 8 reps, 2 sets.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

(Photo by Brad Neathery)

2. Diver pose

Works: Lower traps

Holding a light dumbbell in each hand, bend knees and hinge forward at the waist so your back is flat and parallel to the floor. Raise arms out in front of you in a Y shape, like you’re getting ready to dive into a pool. Hold five counts. Release. Repeat 8 times.

3. Farmer’s carry

Works: Upper, middle, and lower traps

Holding a heavy dumbbell in each hand, arms straight by your sides, walk around the room. Focus on keeping your spine straight and shoulders back. 60-second walks, 3 times.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

(Photo by Jelmer Assink)

4. Lateral lifts

Works: Upper traps

Stand with feet shoulder-width apart, a dumbbell in each hand. Holding weights vertically (north/south orientation), raise your arms out to the sides. Hold for two counts, slowly lower. 10 reps, 2 sets.

5. High pulls

Works: Lower traps

Stand with feet hip-width apart about three feet from the cable pull. Position the pulley at head height. Using the Y-handle, pull the cable directly toward your head, squeezing your shoulder blades together as you do. Hold two counts, release. 10 reps, 2 sets.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

6. Overhead carry

Works: Upper, middle, and lower traps

Holding a heavy dumbbell in each hand, raise arms straight over your head, palms facing each other. Press shoulders down and keep your spin straight as you walk around the room. 60-second walk, 3 times.

7. Row machine

Works: Middle and lower traps

Get your cardio done along with your traps toning with 10 minutes on the erg. Focus on fully extending your arms in front of you as you push back with the quads and feet first, then squeeze your shoulder blades together as you pull the cable to your chest. The speed of your rowing motion will raise your heart rate, but for muscle building, it’s more important to think about good form.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY FIT

Fantasy Football After Action Report: Week 12


Checkin my fantasy scores and seeing the dude I play has Chris Godwinpic.twitter.com/HSiPvdo86c

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Blue chip medal

Chris Godwin, WR, Bucs- Put some respect on Godwin’s name. The elite Tampa Bay receiver is your #1 week 12 fantasy scorer, and your #2 overall wide receiver on the season. This isn’t simply a product of usage, either. Godwin is competing with the heavily touted Mike Evans for targets—and still manages to be an insanely high caliber fantasy asset. He threatens defenses with the threat of a deep route on every play, and he has a quarterback crazy enough to chuck it to him half the time.

Lamar Jackson, QB, Ravens- Is there anything left to say about Lamar Jackson? He will be the NFL MVP, barring injury. He threw for 5 TDs in his Monday night debut against a Rams defense that includes both the best defensive tackle and cornerback in the league. Nobody is more fun to watch (in a game and on your roster) than Lamar Jackson. Just cross your fingers that you don’t play against him.

Christian McCaffery, RB, Panthers- McCaffery is the only non-QB in MVP talks, and for good reason. He is far and beyond the #1 fantasy player of the year, and he is the focal point of both the rushing and passing attack in Carolina. He’s endured tumultuous quarterback play, and awareness of his greatness only suffers from the national indifference towards the Carolina Panthers.

Zach Ertz, TE, Eagles- Zach Ertz is the tight end to have going into the fantasy playoffs. His last three performances are nothing short of dominant: 25.3, 18.4, and 27.1 points. Oh, and the next three teams he gets to play? The Miami Dolphins, the New York Giants, and the Washington Redskins. Make a move now while you can.

Jared Goff when asked if he ever plans to throw another pass to Cooper Kupp.pic.twitter.com/sFhSl06NGF

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Loss of rank

Courtland Sutton, WR, Broncos- The Courtland Sutton problem is one of consistency. It is not inconsistency with Sutton as a receiver; he’s been a terrific route runner and pass catcher, but rather the problem lies in the Denver organization. John Elway’s absolute inability to identify and select a worthwhile quarterback has crippled their chances at a successful season and, more importantly to us, made them irrelevant from a fantasy standpoint.

Matt Ryan, QB, Falcons- Matt Ryan had an easy breezy matchup against the weak Bucs secondary on paper, but he could not materialize it into anything worthwhile and finished the day with 271 yards, an interception, and no touchdowns. He has to bounce back against a stingy Saints team next week, and at this point, is relying solely on the transcendent talent of Julio Jones.

Cooper Kupp, WR, Rams- Cooper Kupp is suffering from some of the same problems as Sutton. His quarterback is a shadow of his former self, his team has a shaky offensive line, and the run game is completely absent. The silver lining with Kupp is that he has a tremendous coaching staff, filled with offensive minds who are still trying, at least, to get the ball into his hands (10 targets).

The Eagles defense trying to get Carson Wentz in position to go win the gamepic.twitter.com/nPB8f9STmZ

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Promotion watch

Eagles D/ST- If you only follow one piece of advice from us this year, follow this: pick up the Eagles defense. They are on a legitimate upswing defensively and have the most cupcake schedule to end the year of any team. They play the Dolphins, Giants, and Redskins for their next three games, and they are completely carrying the Eagles. They could potentially win people some leagues.

Sam Darnold, QB, Jets- Sam Darnold had his best outing of the year against a Raiders defense that was beginning to turn heads. He’s clearly recovered from his whole mono situation, especially considering he was spotted after the game gettin’ lit and making out again (way to get back on that horse, Sam). He’s got a plethora of weapons, and could be a valuable streamer.

AJ Brown, WR, Titans- AJ Brown has come out of nowhere to make for a really interesting boom-or-bust play moving forward. He has had multiple 24+ point performances on the season, but has also posted a handful of sub 5 games. If you need a hail mary to win a game, look to Brown for a chance to put up the performance you need.

DJ Moore, WR, Panthers- DJ Moore has benefitted from the Carolina quarterback shift, as he has been one of the most targeted receivers in the NFL the last three weeks. He’s finally translating it into reliable fantasy stats, and he looks to be a valuable starter in the final stretch with a couple of easy games against the Bengals and the Dolphins.

Stiff arm of the season by James Washington. Whoa! (via @NFL)pic.twitter.com/ie2V83QPwv

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Stiff Arm of the Year Medal

James Washington

James Washington took a post route 79 yards to paydirt with a stiff arm that would make Marshawn Lynch blush Skittle-red. It’s the kind of stiff arm that you dream of pulling off in Madden, let alone real life. The kind of stiff arm that begs eloquent, poetic responses like “GET OFF ME LIL BOY” or “I’M A GROWN ASS MAN.”

MIGHTY SPORTS

Fantasy Football After Action Report: Week 2

Welcome to the Fantasy Football After Action Report: Week 2, where QB injuries dominated every storyline. This week: Big Ben, Brees, Sam Darnold, and then Trevor Siemian, all incurred massive season-changing injuries. What does that mean for your roster? Well, if you have any of those dudes… It means “not good.”


DMac’s INT was a great example of team defense by the #Patriots. Cover-1 man. Van Noy throws heavy hands to open the inside rush lane to put pressure on Fitzpatrick, Gilmore undercuts the route and makes a terrific deflection and McCourty is in perfect position to catch the tip.pic.twitter.com/Nd3s5R7SuV

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Blue chip medal

Dak Prescott, QB, Cowboys- Welp, that annoying dude from work is right for the first time in a decade. The Cowboys actually are back this year. That’s in major thanks to Dak’s incredible display. Dak threatens defenses with his legs and arm, and has massively improved as a downfield passer this year. The Cowboys are 2-0 and Dak is in clear QB1 territory.

Dalvin Cook, RB, Vikings- Regardless of how successful the Vikings are on Sundays, one thing is clear—their offense plays through Dalvin Cook. And Cook gets results. He slashes defenses with long runs, guts them with pass-catching out of the backfield, and he’s doing it all with an average line and Kirk Cousins. A true RB1.

Patriots Defense- The Pats defense came to play the first two weeks of the season. Over the last two decades, the Patriots have offensively dominated the NFL, but this is the first year where it seems like the scariest part of their team is the defense. They scored 37 fantasy points against Miami. They’ve only allowed 3 points through 8 quarters of football. They are the real deal. Ugh.

Travis Kelce, TE, Chiefs- Perhaps the safest player in fantasy football, Kelce is a walking stat machine. He’s a match-up nightmare on one of the highest-powered offenses in the NFL. He scores week in and week out. And for now, he’s not competing with Tyreek Hill for targets.

Cam Newton this entire gamepic.twitter.com/6LTQGuv00M

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Loss of rank

Cam Newton, QB, Panthers- Cam looked dejected against a floppy Bucs defense Thursday. He’s not using his legs to make plays. He overthrew players constantly. Now he’s got a banged-up foot and is questionable to play Sunday. If you have Cam, try shipping him, it’s looking like former MVP may end up on the waiver wire come the bye week.

Jordan Howard, RB, Eagles- Jordan Howard has yet to produce in an Eagles offense that is stuck in purgatory. Miles Sanders is clearly the guy in the backfield of this offense. Although Howard has been at the top of the rushing charts the last five years, this seems to be a massive step back from his time in Chicago.

Dede Westbrook, WR, Jaguars- The appeal to Westbrook was his chemistry with Nick Foles. With Foles out, his role has diminished quickly. Unless he can get on the same page with the Uncle-Rico-looking-heart-throb rookie Gardner Minshew, his upside may suffer drastically.

Duke Johnson, RB, Texans- When Lamar Miller went down for the year with a torn ACL, it looked like an opportunity for massive production from the former Browns RB. Then they signed Carlos Hyde. And Hyde has been enjoying a renaissance of sorts, while Duke Johnson struggles to get any momentum going. This is an interesting offense, especially when Watson is clicking, so all is not lost with Johnson yet—but his fantasy pulse is low and needs to be monitored.


44-yard touchdown to Demarcus Robinson #KCvsOAK | : KCTV5pic.twitter.com/Sk9WZdEph8

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Promotion watch

Demarcus Robinson, WR, Chiefs- Robinson absolutely exploded week two against the Raiders. He posted a ridiculous six catches for 172 yards and two touchdowns. He’s a threat to post these kinds of boom-or-bust numbers as long as Tyreek Hill is out.

Mecole Hardman, WR, Chiefs-Robinson ain’t alone. Hardman also had a stellar game and seemed to share the massively efficient passing attention of Patrick Mahomes. The Chiefs score points, and these guys benefit from that. Try to get either guy on the waiver wire if you can.

Devin Singletary, RB, Bills- Singletary posted a solid ~15 point fantasy week, however, the most promising takeaway from this situation is how good the Bills look. They’re 2-0. Josh Allen is slinging the rock. The defense looks stout. The more games that the Bills are ahead, the more times they’re going to run out the clock by giving Singletary the ball. Trade for him if you can.

Teddy Bridgewater, QB, Saints- Brees is out for 6-8 weeks. So it looks like the Saints are going to turn to the young, eager Teddy Bridgewater for their quarterbacking duties. Bridgewater is stepping into one of the most prolific offenses in the NFL today. He’s got Kamara, Latavius Murray, Michael Thomas, Jared Cook, and many others. He could easily put up QB1 numbers if this waiver wire gamble pays off.

Jake Matthews squashed Avonte Maddox.pic.twitter.com/numxJIrNW1

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Badass hit of the week

Jake Matthews

Once again, the Badass Hit of the Week goes to an offensive lineman. What can we say—we got a soft spot for the unsung big guys. It’s not without merit; this massive hit opened a lane for Julio Jones to stride 60 yards for the game-winning touchdown.

MIGHTY SPORTS

David Robinson’s meteoric rise from the Naval Academy to the NBA

If you had told David Robinson when he entered the Naval Academy that he would become one of the all-time greats in professional basketball, he probably would have rolled his eyes at you and laughed. But, by the time Robinson’s NBA career was over, that’s exactly what happened. With his dominant 7’1 stature and unprecedented agility for a center, Robinson earned a sure-fire ticket to the Hall of Fame.


Robinson became a two-time NBA champion, NBA MVP, 10-time All-Star, and led the league in scoring, rebounds and blocks several times. He also was a three-time Olympian, winning the gold medal twice, most famously as a member of the 1992 USA Basketball team. The team would go down as the best basketball team of all time, forever remembered as the Dream Team.

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But the future NBA legend didn’t start playing basketball until his senior year of high school. Born to a career Navy man, Robinson spent his childhood moving around until his father’s retirement. Finally, the family settled in Virginia. By this time, Robinson was a great athlete and pretty tall for his age. He excelled at many sports, but when he tried basketball in junior high, it didn’t go well despite his 5’9 frame at such a young age. By the time he was a senior in high school, he had blossomed to 6’6 and decided to try again.

It turned out he was pretty decent. He was the star player on the team and was named an all-district player. But that wasn’t enough to get much attention from college scouts, so while he was a late bloomer in basketball, it looked like it wouldn’t lead anywhere.

Robinson likely didn’t mind and had his sights set on a better prize. He had worked really hard on his academics and wanted to fulfill his dream of being a Naval Officer. He applied and was accepted into the United States Naval Academy in 1983 with hopes he would become a career officer. Robinson was recruited to play basketball there by Coach Paul Evans. Evans had seen Robinson and figured he would be a great back up to the team he had steadily built over the years.

After his acceptance, however, Robinson had a small growth spurt. He grew to 6’7 and that put him over the maximum height for the Academy. But the Navy quickly granted a waiver as he wasn’t even the biggest player on the team and figured he wouldn’t grow anymore.

They were wrong.

His freshman year, Robinson played as a backup but then had the mother of all growth spurts between his first and second year, taking him from 6’7 to 7’0. While growing, he kept his lithe athleticism, which turned him from a backup winger to a very versatile center. His sophomore year, he became one of the most dominant centers in college basketball and a true national star.

At the same time, he was drawing attention from the media and NBA scouts, and questions started to arise as to whether or not an NBA team would draft him in two years. He was a Midshipman and had a five-year commitment to the Navy after graduating. Robinson wanted to honor that commitment and had said he had no problem serving out his commitment as that is what he knowingly signed up for.

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But it turned out that awesome growth spurt that gave birth to his basketball superstardom also was about to limit his Naval Career.

Robinson already had a waiver to get into the Navy at 6’7, but now being a seven-footer, he was not allowed to be an unrestricted line officer. He would never command a ship and would be relegated to shore duty because of his height.

In the meantime, the Academy was getting significant media attention and scouts were trying to get as much information about Robinson as possible. He would be eligible for the draft in two years, but would a team have to wait five more years to see him play? Would any team want to draft a player in 1987 and have the only uniform he would wear until 1992 be a military uniform?

The Navy itself looked at Robinson’s situation as well and realized the predicament. Yes, he signed up for a five-year commitment, but at the time, he was still eligible to be an unrestricted line officer. But now that that plan was scrapped, they also realized that Robinson could have another growth spurt and be disqualified from the Navy in general. Could they really benefit by having a Naval Academy Midshipman not be a first-round draft pick?

At the time this was happening, the Navy had some great PR. They had another graduate, Napoleon McCallum, who was drafted by a USFL team and would spend his weekend playing for the Raiders and then the Rams. They were also about to benefit from a movie that was about to come out about Naval Aviators that featured a young star named Tom Cruise, awesome action sequences and an amazing soundtrack.

Being in his sophomore year, Robinson could have selected to leave the Academy, transfer to another school, sit out a year and play a final year putting him in the league in 1988. Would he really wait until 1992? Would he want to pursue the Navy that would restrict him from advancing in rank while missing out on millions of dollars?

The Navy didn’t want to lose Robinson and decided to take steps to keep him at the Academy and have him serve while still protecting his future basketball career.

The discussion went all the way up to Secretary of the Navy John Lehman, who figured in the best interest of the Navy, Robinson would serve as a Naval Reserve Officer. After graduating, he would serve two years on active duty and then be allowed to go play basketball. During those two years, however, Robinson would be allowed to play in international competitions. (The Navy wanted Robinson on the 1988 Olympic team.)

Robinson agreed and played the next two years at the Academy, taking the Midshipmen to the Elite 8 one year. He became the dominant center in basketball his senior year and was drafted by the San Antonio Spurs. Robinson spent two years stationed at Naval Submarine Base, Kings Bay, in Georgia. He worked as an engineering officer, worked out relentlessly to keep his basketball skills honed and ended up making that Olympic team. (In an ironic twist, that U.S. team lost which partly spurned officials to create an Olympic team with NBA stars in 1992. This would become the legendary Dream Team Robinson was a part of). Robinson was also the de facto poster boy for Navy recruitment as they took the opportunity to plaster his image on every promotional asset they could.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Robinson joined the Spurs in 1989 and never looked back. He was a legend at center, won gold in Barcelona with the Dream Team and won two NBA titles. He also was a devoted philanthropist and man of faith; so much so that in 2003 the NBA gave recipients of its Community Assist award the David Robinson plaque.

Robinson started the Carver Academy in 2001, which helps inner-city kids reach new heights in education. In 2012, it became a public charter school with Robinson doing the lion share of donating and fundraising while taking an active day-to-day role in the school’s operations.

It’s amazing to think how a growth spurt could change someone’s life so much and impact millions of others as well.

MIGHTY SPORTS

The best and worst cities to be a football fan may not surprise you

Another football season is nearing its end and the excitement surrounding this season, the surprise Clemson win, the NFC Championship controversy, and the upcoming Super Bowl inspired the people over at WalletHub to do yet another study on the habits and happiness of your average Americans – this time, with a focus on the gridiron.


Keep in mind, this isn’t just about NFL football, but you will find familiar NFL franchise cities on the top of the list. It also includes NCAA football. Some 244 American cities were graded on 21 different metrics using a 100-point scale, with 100 being a perfectly favorable score. WalletHub included one professional team or one college team, and assigned weights to each category based on its popularity with fans. The weighted averages comprise the list and are grouped by city size.

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“Terrible.”

The top ten will likely not be a surprise to anyone. Pittsburgh, home of die-hard Steelers fans and the Panthers of the NCAA’s Atlantic Coast Conference, tops the list. That’s followed by the homes of the New England Patriots, Green Bay Packers, Dallas Cowboys, Giants, Dolphins, Saints, and so on. The first time the home of a nationally-ranked college football team comes is at the end of the 30 cities where NFL franchises are housed.

At the top of the college football list of best cities for football fans sits another unsurprising winner.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

Roll Tide.

Clemson, S.C., may have defeated the Crimson Tide for the BCS National Championship, but they’re in second place when it comes to fandom. As you scroll the list you’ll find the homes of the Florida State Seminoles, the LSU Tigers, and the Penn State Nittany Lions. What might surprise you is the high ranking for the North Dakota State Bison, Appalachian State Mountaineers, and the U.S. Military Academy’s Black Knights.

In case you were wondering, West Point, N.Y. sits at number 39 while Annapolis, Md. is all the way at number 123, sandwiched between the home of the Cal Poly Mustangs and the Eastern Michigan University Eagles. Colorado Springs, the home of the U.S. Air Force Academy, is number 115.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

There’s always next year, Navy.

As for the bottom of the list, the lowest ranked NFL city is Cleveland, which is unsurprising considering they once dubbed the Browns’ FirstEnergy Stadium the “Factory of Sadness.” In terms of the NCAA, the biggest surprise at the bottom of the college football list is the low, low ranking for the homes of the Oregon State Beavers and the Purdue Boilermakers, who scrape the bottom of a list of 244.

Check out the full list in the WalletHub Infographic.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)
MIGHTY SPORTS

Air Force to play season opener against Navy

Navy football coach Ken Niumatalolo will lead the Midshipmen into a game at Air Force for the seventh time on Saturday.

This trip to Colorado Springs will have a unique feel.


“I really don’t know what to expect,” Niumatalolo said. “None of us have done this before. Obviously, we’ve played there many times when it’s a full stadium. This will be different.”

Navy (1-1, 1-0 in the American Athletic Conference) and Air Force (0-0) will meet for the 53rd time in a rivalry that the Falcons lead 30-22. Kickoff is set for 6 p.m. Saturday on CBS Sports Network.

Because of the COVID-19 pandemic, this will be Air Force’s season opener. The Falcons will travel to face Army on Nov. 7, the only other game on their schedule so far, but will add more after the Mountain West Conference reversed course and announced it will play a fall football schedule after all. That schedule will start on Oct. 24.

Only Air Force cadets will be admitted into Falcon Stadium, which has a capacity of nearly 47,000 fans, for this weekend’s game. Roommates will be seated in twos, and they will be required to be socially distanced and wear masks. No tailgating will be allowed.

“Maybe the noise level won’t be as loud, but I don’t expect the atmosphere at the game between the players to change at all,” Navy junior safety Kevin Brennan said.

Air Force coach Troy Calhoun said not having played a game before facing Navy, which won the 2019 Commander-in-Chief’s Trophy after defeating Air Force and Army, is not ideal.

“In fact, only three weeks ago, … we mentioned, ‘Wouldn’t it be good if we could find somebody on Sept. 26 to try to have a game under our belt?”’ Calhoun said. “Naturally, you want to play as much football as you can possibly play, but it is quite, quite different that way.

“Hopefully we’ll go 130 years until maybe it has to happen again, too.”

Navy will seek to ride the momentum it built after erasing a 24-point halftime deficit and winning at Tulane two weeks ago to avoid an 0-2 start.

Air Force is trying to replace several key pieces off a team that finished 11-2 last season, including quarterback Donald Hammond. The school announced in late July that Hammond “is no longer a cadet in good standing,” and Calhoun has not revealed who will spearhead the Falcons’ triple-option attack.

Both coaches are approaching 100 victories at their respective schools. Niumatalolo is 99-61 since taking over the Midshipmen in 2008, while Calhoun is in his 14th season and has led the Falcons to a 98-69 record.

Niumatalolo downplayed the milestone, as did Calhoun.

“I know at least here, since 2007, a coach has never, ever, ever won a game and never, ever played a snap,” said Calhoun (Air Force Class of 1989). “That’s not being evasive, as it is just truth. That’s the way we feel in our heart, too.”

Air Force, which will wear uniforms honoring the Tuskegee Airmen on Saturday, won its final eight games of last season. The Falcons hold the nation’s longest active winning streak and have not lost in nearly a year.

Their last setback came on Oct. 5.

Navy was their opponent that day.

“The world is not the same now,” Niumatalolo said.

This article originally appeared on Reserve + National Guard Magazine. Follow @ReserveGuardMag on Twitter.

MIGHTY SPORTS

The top 10 most patriotic moments in sports history

Sporting events are always going to be a central part of the American experience. In the fall, Americans tune in to watch their favorite sports, be it the NFL, MLB, NHL, and even the NBA. Every two years, we come together as a nation to support Team USA in the Winter or Summer Olympics. We even sometimes come together to see the USA compete in World Cup play.


American sports bleed into American life — and vice-versa. From the yellow ribbon tied around the Superdome during Super Bowl XV to remember hostages taken in Iran to chants of “USA” when a crowd in Philadelphia learned about the death of Osama bin Laden, American sports fans and players wear their American hearts on their sleeves.

 1. Team USA carries the WTC flag to the Olympics

Rarely does a flag presentation at the Olympic Games happen to a quiet crowd. But as eight members of Team USA, flanked by members of the NYPD and New York Fire Department, marched the flag of the host country into the 2002 Winter Olympics in Salt Lake City, you could hear a pin drop.

The flag they carried was found in the rubble of ground zero and had flown atop the World Trade Center in New York when the buildings were attacked on Sept. 11, 2001. It was under the debris for three days before being found and given to the National Guard.

2. Rulon Gardner defeats the undefeated

For a decade, Aleksandr Karelin was the world’s dominant super heavyweight wrestler. By the time the 2000 Olympics rolled around, Karelin (aka The Russian Bear, aka Aleksandr the Great) hadn’t been defeated in a match since Russia was still called the Soviet Union – even then, that was his only loss. Then, he faced off with a dairy farmer from Wyoming.

In six years, Karelin hadn’t even given up a single point to an opponent. His American opponent, Rulon Gardner, hadn’t placed higher than fifth in the world up until this point and even lost to Karelin, 5-0, before. But Karelin lost his grip — and a point — to Gardner in the second period.

3.  Mary Lou Retton wins a gymnastic first

A little girl from West Virginia dealt a stunning blow to the Eastern Bloc during the Cold War. Before Retton, Team USA was never able to wrest Olympic Gold from Eastern Europe in the Individual, All-Around Gymnastics event. She came into the event trailing Romania’s Ecaterina Szabo.

In Retton’s own words, she believes her performance showed that American-born and trained athletes can do anything – no matter what the odds are.

4. 1999 Women’s World Cup Final

The 1999 Women’s World Cup came down to a shootout tie-breaker against the Chinese. With the score tied 0-0 in extra time, the US team would end up winning based on penalties. It wasn’t so much the game play that mattered, it was the draw. With 90,000 spectators, it was the largest turnout for a women’s sporting event ever.

The lasting image of the US win would be Brandi Chastain’s post-penalty kick celebration of the victory, where she fell to her knees and took off her jersey, revealing the “sports bra seen ’round the world.” The image became one of Sport Illustrated most iconic covers ever.

5. Joe Louis knocks out a Nazi

In 1938, Hitler was still touting the Germans as a “master race,” as German athletes competed the world over for top honors. On June 22, Max Schmeling met American champion, the “Brown Bomber” Joe Louis. The first time the two met in 1936, Schmeling took advantage of Louis’ dropping his left hand after a jab and gave Louis his first loss in the 12th round of that fight. That would not happen again.

With the world listening via radio and more than 70,000 watching in Yankee Stadium, Louis unloaded on Schmeling, knocking him down three times in two minutes. Schmeling was only able to throw two punches in the whole one-round match.

6. The Champ lights the Olympic Torch

Lighting the Olympic Flame at the end of the torch relay is an honor reserved for a legendary Olympic athlete from the host country. Does it get more legendary than “The Greatest” Muhammad Ali? Except in 1996, the one who would light the flame itself was a close-kept secret. Even swimmer Janet Evans, who was handing the torch off, didn’t know to whom she was handing it.

Ali was stricken with Parkinson’s Disease and had long since retired by this point. When Ali emerged to take the Olympic Torch and light the flame, the sound in Atlanta was less a roar of applause and more of the collective gasp of elated surprise as the once-great boxer, shaking, lit the torch.

7. Rick Monday saves the flag

Remember MLB outfielder Rick Monday? He might be before most of our readers’ time, but Monday was with the Los Angeles Dodgers’ 1981 World Series-winning team. Before that, he was the top prospect in the 1965 MLB draft. Somewhere in between, he saved Old Glory from public humiliation.

In 1976, Monday was with the Chicago Cubs, visiting the Dodgers. With Monday in center field during the fourth inning, two protestors jumped the outfield fence and tried to burn a flag on live TV. Monday, seeing what was about to transpire, ran over and snatched the lighter-fluid-soaked flag. The protestors were arrested and Monday was able to keep the flag.

Ever since that day, Monday used the actual flag to raise money for military families.

8. The President’s Post-9/11 opening pitch 

It’s hard to imagine the Leader of the Free World facing a new Global War on Terrorism being psyched out by throwing the first pitch in Yankee Stadium. But in his own words, he absolutely was. Thousands of New Yorkers came to the stadium to watch the President throw the pitch to open game 3 of the 2001 World Series. It was also just weeks after 9/11.

He didn’t want Americans to think the President was incapable of finding the plate. But as he practiced, Yankee Derek Jeter told him that he needed to both throw from the mound (not in front as originally planned) and not bounce it. “They’ll boo you,” he told the President.

Bush, shaken but loose, walked onto the field and threw a strike to an eruption of applause.

9. ‘The Buckeye Bullet’ burns Hitler

Before he ever arrived in Berlin for the 1936 Olympic Games, Jesse Owens had already set three world records and tied another. At Ohio State, he won eight individual NCAA championships, which was a record in its own right. When he arrived in Berlin, he knew Nazi Germany was using the games as a showcase for its racial policies, but competed anyway.

Owens went on to win four gold medals in 1936, an unrivaled achievement until some 50 years later when Carl Lewis did the same in 1984. When Owens won gold in the long jump, the Olympic Committee told Hitler he had to greet all the winners or none at all. Hitler opted for none. As Owens won other events, Hitler would leave early. Nazi minister Albert Speer would later write that Hitler “was highly annoyed by the series of triumphs by the marvelous colored American runner, Jesse Owens.”

10. The Miracle On Ice

Would you bet money on a bunch of college amateurs taking on the world’s greatest hockey team in a competition for Olympic Gold? Not many would – and not many did, as it turns out. That was the situation Team USA faced in the 1980 Winter Olympics. It was a tough time for the United States, with hostages in Iran, an energy crisis, and runaway inflation, it looked like the American Dream was coming to an end.

But no words echoed through the ages like Al Michaels’ “Do you believe in miracles!” as Team USA topped the Soviet Union 4-3 in one of the biggest upsets in sports history.

MIGHTY FIT

The deadlift will give you the most bang for your buck — if you do it right

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.

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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.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

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.

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

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!

1. Landmine Deadlift

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.

How To Do Landmine Deadlift

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2. Trap Bar Deadlift

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.

How to do Trap Bar Deadlifts Correctly

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3. Romanian Deadlift

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.

Movement Demo – The Romanian Deadlift

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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.

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