Increase Hamstring Strength with Stiff-Legged Barbell Deadlift

The stiff-legged barbell deadlift is a challenging workout that will help tighten and build your hamstrings. Pulling the barbell up as you keep your legs straight will help focus the pressure on your targeted muscle group. This exercise is best done with the right set of weights that are moderately heavy, as using heavier weights will cause injury to your lower back. If you are having a hard time holding the barbell, a wrist strap will aid you in carrying the equipment so that it would not slip. Do not attempt to perform this exercise even with a light set of weights in the presence of a back injury because you will be using your back to raise and lower the barbell.


Stand up holding the barbell with a medium grip with your hands in a pronated position. See to it your head, neck, and back are in straight alignment while you keep your core muscles tight. Tightening your core muscles will help prevent you from rolling your back, and will also aid in stabilizing your spine to prevent injury. Keep this for your starting position.


Inhale as you lower the barbell until it reaches the top of your feet. Do so by bending at the waist with your legs straight and stationary. You should feel your hamstrings stretch as you lower the barbell. If you cannot reach up to the top of your feet, stop once you start to feel discomfort. Exhale as you go back to starting position by extending your hips, maintaining the contraction of your core muscles to prevent injuring your spine.


Repeat with the recommended number of reps and sets. It is important that you practice proper biomechanics while doing this exercise. Proper form and execution is more important, so make sure that you raise and lower the barbell slowly and smoothly. Do not use jerking motions or use momentum to drive your exercise. If this is your first time to do stiff-legged deadlifts, do not push yourself by lowering the barbell any more than you can do. With time, patience, and training, you will be able to see the results and gradually increase the distance that you can lower the barbell. It is best that you use a different exercise for training your legs if performing this exercise always results to pain.


Article By Jared Moore of the P90X Equipment Gear Shop, find all the Insanity Workout tips here.

Visit My New Site

Visit my primary blog now at WordPress.  Read about my workouts, nutrition, supplements and daily life as I commit to stay fit!  Click the Link on the right side bar.

Wordpress or Not?

I've signed up to have my blog imported to Wordpress.  I thought I'd play around with it to see which I liked better but I won't be deleting this one for a while.  I may actually keep both up so blogger's can find me in both places.  Change is good sometimes and I was just curious about Wordpress.  I've visited a few other Wordpress blogs and like the appearance.  I'll let you know my likes and dislikes while I'm exploring Wordpress.  Which one do you prefer?

What's your favorite supplement or supplement company?

I love reading about different supplements and learning what works. Right now I'm in a gaining phase and trying for muscle growth. I'm trying some new supplements from Gaspari Nutrition, a company moving up in the bodybuilding world and I love their newest member of Team Gaspari, Ava Cowan...SHE ROCKS! SuperPump is a preworkout drink to help boost energy and has all kinds of goodies in it for muscle group. I use grape flavor and it's good. This is my first day on it and should feel the full effects in three days. This may become my favorite but I love Scivation's Xtend powder. Name your favorite!

The Frugal on Figure Competition-Dollars and Sense

I was scanning through some of my favorite blogs the other night, since I hadn't done so in a while, and read a post from Kristin's blog that I could completely relate to.

The question to compete or not in two or three shows this year? It is exciting to set goals and achieve a figure girl physique. the goals help me train hard and keeps me focused on reaching my goals but the sport can be pretty expensive.

Kristin decided to eliminate competing in what would be her first show this year in May due to financial reasons and time constraints based on education. I feel her dilemma because I am experiencing both as well.

My first show would be in August, my second in October and the third in November. When I think about each one I can't help but cringe thinking about the cost. Costs related to figure competing include registration for each show, keeping organization card up to date (my NPC card cost $85), supplements depending on the brand can be very expensive. I spent at least $50 a week. A suit (I would probably use the same one I have now for all three shows). It cost $270 and shoes were $80. Pedicure/manicure, highlights and cut, make-up application, and tanning cost nearly $300. All this for one show. The next time I compete I could definitely do without several of these but since this was my first show I wanted to avoid stress and worry so I made it as easy on myself as possible. I was quite pampered as I prepared for this competition. The next time I compete I am going to focus more on cutting costs and will probably not use as many supplements since they can easily add up. It probably won't hurt since I already have some muscle built up from training all last year. You can't see them now because they are covered with a little extra fat. I'm not worried though, my weight is holding steady and I'm trying to bulk up a little anyway.

So not only is money a factor in deciding when to compete again and how many shows but I am also attending college and expect this year to be very busy as I finish up my degree. Time may not permit me to compete in all three shows because I am attending full time, 15 college hours. I expect to have a heavy course load of assignments and projects.

Where do I stand right now?
I would probably push off competing until October and not compete in August. I wanted some more time to bulk and build muscle also. A few extra months will give me an advantage to train hard and put on size. I want more muscle!!

Anyway, just sharing my thoughts and wanted to give you the heads up to think about where you can cut costs while preparing to compete.

Ringing in 2010!

Gosh I can't believe another year has gone by so quickly. This was a great year that I will never forget after achieving weight loss goals and competing for the first time. Here's a new picture I received from one of the photographers on site doing a mini-photo shoot backstage at the Bluegrass Muscle. Everyone was really supportive and I want to thank my blog followers for all your comments and encouragement. I hope you all continue to follow as I plan to compete in two shows this year. My goal is to grow, grow, grow! I want bigger muscle. During this holiday season I have put on eight unhealthy fatty pounds and have to turn those pounds back into good muscle weight and lose about an inch off my waist. Hopefully a good month of heavy lifting and good cardio will do the job. By the end of January I should feel healthier. No more emotional eating or eating in the spirit of all the holiday hustle and bustle.

I rang in the New Year dancing all night, after a hard leg workout Wednesday, I am seriously sore. It's difficult to sit and stand but I've taken some ibuprofen and glutamine. I may soak in a bath of Epsom salt to help too. I need some relief.

It was good to post again. Happy New Year!

My Pledge to Menu Plan

I have been bored most of the day but that's a good thing. Mother nature dumped snow on us over night and most of today but it's really pretty. The problem with all the snow is that as it collects on the power lines, they become weighted and eventually snap. Luckily, we have electricity but a few neighbors down don't. However, we don't have water. I don't know which is worse. What do you think: Would you rather have water supply or electricity? I think having electricity is more beneficial. We have light to see, heat, the food can be kept cold in the fridge, we can still cook. We made a quick trip to the store for water jugs and are making due with that. I feel icky since I've only had a bird bath and can't wash my hair.

I didn't work today so I took advantage of the time and got some things accomplished. We are horrible with our spending and rarely keep track so I have devised a plan and budget to put into place. I hope we can both stick to it. It's pretty simple and only takes minor adjustments so I think we'll be able to make it habit. So as I attempt to get our finances on track I have decided to try menu planning in hopes that it helps to save us a little money. My typical visit to the store costs us more than what it should mainly because I am unprepared, in planning meals that is. I always have a list but get more food than we need for an entire week. I like shopping so much I continue to make weekly visits regardless of whether or not we really need to stock up. So this is my pledge to menu plan and stop going overboard with unnecessary food items. I have found a few good sites that help with menu planning or meal plans you can purchase at an affordable price.

The founders of this site offer regular meal plans, low fat, low carb meal plans, plans for a family, someone single and a household of two for just $5 a month. Includes shopping list and prices to help you stay within budget.

http://www.e-mealz.com/

This weight loss site has lots of awesome stuff and set up free meal plans based on your health goals for free. Includes grocery list.

http://www.sparkpeople.com/

My meal plan for the week:
Mini-Turkey meatloaf with carrots and green beans
Turkey breast cutlet with sweet potato
Spaghetti and meatballs with spaghetti squash pasta
Old Bay Shrimp with pasta salad and steamed veggies
Chicken stir-fry with brown rice

All these things I already have here and I will not have to make a visit to the grocery store. Woohoo! I'm saving money already! Wish me luck.