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darkwood-sleddog · 4 years ago

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I saw your comments on the dog training industry and the need for credentials and I found it pretty interesting, not only that but I have to agree with you. There are times I wish that there was something that could actually regulate the field but I don't think that will be happening any time soon.

While I'm still here I wanted to ask, does the behaviorist you work with have certification? I know most dog trainers I've met in person who think certifications are bullshit and I do agree to a little extent, but I find that someone having some kind of certification (CPDT-KA, CDBC, IAABC-ADT, etc.) shows that at least they've done the bare minimum. They might not be good trainers, but it shows that they know something more than someone who doesn't even know what the four quadrants are.

Yes my behaviorist is a Certified Dog Behavior Consultant, a Canine Good Citizen Evaluator and has nearly 20 years in the field doing behavior consultant work or other adjacent work with a long term interest in dogs that need alternative communication efforts such as deaf & blind dogs, primitive dogs, fearful or aggressive dogs etc.

The other behaviorist and owner of the facility I go to is also a Certified Dog Behavior Consultant and a Certified Professional Dog Trainer as well as a ASPCA Professional Responder amongst other credentials and I'm happy to work with either of them for their knowledge and experience.

Dog training would be a very difficult field to regulate and even if there was a regulatory body, those that dissagrees with those standards will likely put those standards down as being 'bullshit' or 'paid for' etc. etc. There is already so much contention and debate over what is correct in this field. Like certifications aren't everything to me, my behaviorists long history working with dogs that need very specific attention taken to their communication and her experience working with non-biddable dogs made her more appealing to me than her certifications, but still.

I think trainers that complain endlessly about the 'bullshit' aspect of certifications come across as very negative and I would not be happy to work with somebody that had that sort of attitude putting down other trainers. If certifications aren't your vibe simply move on. But if the certifications are so 'bullshit' why not just take the test and find out? If it's bullshit it should be easy enough to get those credentials right? What is so bad about taking these tests other than it rendering your ability to feel better than the others you talk negatively about obsolete?

#faq #dogblr #dog training #not going to lie any trainer that puts down others is an automatic no from me #and any trainer bemoaning 'cookie pushing' or 'abusive tools' is also a no #a trainer should have a clear knowledge on dog behavior and be certain in their abilities that they don't put down others to their clients #we can debate all day if certifications are bs or not #but at the end of the day there is a huge philosophical difference #between the idiots still hanging on to alpha theory #and these relatively easy to pass dog behavior test for credentials #and it just comes off as angry an entitled when alpha theory people #complain about certifications #bc they are the ones refusing to update themselves to modern science #like also as a customer and not as somebody in the dog behavior training world #seeing somebody with zero credentials of any kind #or no certifications makes it very difficult for me to reconcile #1.) going to that person bc it is difficult to tell if they're just good at marketing themselves or they actually know stuff #2.) recommend them to others.#a certification say 'i took this test and with enough proficiency and it will tell you exactly what i know'#a long term experience and lots of client testimonials shows me you know how to apply dog behavior knowledge in the real world #across a variety of dogs #both of these things mean different things to me as a client #theres a difference between knowing stuff and proving you can apply it in the real world

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hippychick006 · 6 years ago

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4.14 - Sex and Violence

I’m going to call this the episode that hellers should watch a hell of a lot more closely. This is a very long post but there’s so much going on in this episode that can’t be summarised and I want to capture it all so I’ll put it under a cut this time.

Dean wakes up and Sam’s not in bed, but in the bathroom whispering on the phone. It couldn’t look more like Sam’s having a secret affair if they tried, which he kind of is, going off with Ruby.

Did Sam just call Dean kiddo? Dude, he’s four years older than you and thirty!

Sam’s puppy eyes and “please” work on the guy they are interviewing who bludgeoned his wife to death in the opener with a meat tenderiser, so he tells them about the stripper he was going to run off with.

Sam goes to speak to the Dr involved in the case and oh my God, Dr Cara has dark hair, and if you change the last two letters, we get Cass! Definitely hinting at Sastiel which is totally end game (me if I was a heller).

Dr Cara asks to see Sam’s badge again which he shows with a lot more confidence than when he was a bikini inspector in the early seasons. He also looks like an FBI agent instead of a kid just out of high school. My bby is growing up

Hellers need to watch this episode if only because the doctor explains what oxytocin is - which explains why Destiel is not now and never will be canon because there is absolutely zero attraction between Dean and Castiel. I don’t even think Castiel;s body would release any hormones.

Dean walks in and Dr Cara brushes him off and goes back to speaking to Sam. Heh. Later Dean accuses Sam of c-blocking him. No Dean, she’s just into Sam and given your brother is really smoking hot, it should happen a lot more often than it does. Dean quickly cheers up though as they seem to be on a case involving strippers, finally.

They figure out through a phone call with Bobby - and how did the Winchesters cope before him? - that they are dealing with a siren.

The strippers are named after Disney princesses: Ariel, Aurora, Jasmine and next up Belle.

Hellers, this line (which Sam says to Dean in the strip club) will be important later in the episode: “Yeah. You see, sirens can read minds. They see what you want most and then they can kinda, like, cloak themselves. You know, like an illusion.”

Remember it looking like Sam was having an affair earlier in the episode? Now Dean’s checking through Sam’s phone to see who he called. He dials a number he doesn’t recognise and it’s Ruby. Dean’s pissed. When Sam returns and Dean tells him he forgot his cell phone, Sam looks guilty. Oh show.

They find out from Bobby that to kill the siren, they need some of his venom which may be in the blood of the guys so they go back to the hospital. Sam and Dr Cara flirt and Dean rolls his eyes.

FBI man, Nick Munroe’s arrived and incidentally, the actor, Jim Parrack, is listed as the same height as Jared on google. I liked Jim’s role in this, quality guest stars in both Cara and Jim.

Nick phones the number on Sam’s FBI card to check their credentials and we see that Bobby has a list of phones covering Federal marshals, FBI, CDC, police and health inspectors which is a nice little detail.

Sam persuades Dean to work with Nick to get him out of the way so that Sam can get the blood samples. Dean agrees, but he’s not doing it for Sam, he’s doing it for the girls.

Sam finds the blood gone. Switch to Dean who is bonding with Nick in the strip club. Nick hands over an evidence bag containing a flower which he says was found at each crime scene. Dean recognises the flower from Dr Cara’s office.

Cut to Sam and Cara talking about the case, and Cara says at one point: “Come on. Haven't you ever been in a relationship where you really love somebody and still kinda wanted to bash their head in? ”I’m thinking yes, Dr Cara and that person is his brother.

Dr Cara offers Sam a drink and for the first time in Sam’s history, he accepts (he’s normally the one stopping Dean from taking things - like the Carrigan’s offering peanut brittle in A very Supernatural Christmas episode.

Dean calls and Sam rejects the call.

Sam and Dr Cara get it on and that’s twice Sam’s been shirtless this season. I mean if I’d worked as hard as Jared to get that body, I’d want to show it off a little too.

Sam returns to the motel - and we get a beautiful shot from behind of what appears to be a freshly showered Sam walking down the corridor to the room. Velma Dinkley is right, those shoulders...

Dean’s not in the room so Sam calls him. There follows a whole conversation which I can’t do justice to, but basically Dean tells Sam he thinks the siren is Dr Cara. Sam tells him he doesn’t think it is. Dean asks Sam if he slept with her, which Sam denies and we get this from Dean: “Holy crap. You did. Middle of Basic Instinct and you bang Sharon Stone? Sam, you could be under her spell right now!” and also this one, “No, It's just...first it's Madison, and then Ruby, and now Cara. It's like... what is with you and banging monsters?”

Upshot of the conversation is that Dean doesn’t trust Sam and he’s going to finish off the case himself. I love Dean, I do, and I’d love to say he’s already under the siren’s spell during all of this, but he’s not. My bitter Sam girl is starting to rise up and Season 4 only gets worse from here on out.

The only consolation I have is that Sam looks smoking hot during that entire conversation. Jared really suits the dark suit and the open necked shirt look.

Sam throws his phone after that conversation and I think we’re supposed to see this as Sam becoming angry and unable to control it. I’d have thrown my phone too after that conversation so try harder on the anger front show.

Dean phones Bobby and asks for his help and then Nick to help him with the case and they start following Dr Cara.

Dean tells Nick his crazy theory, and asks Nick to just trust him on that. To Dean’s surprise and delight Nick agrees. Dean says. “Thank you. That's actually nice to hear.”

They share a drink from Dean’s hip flask which is a bad move on Dean’s part, because Nick then says Dean should have wiped the flask before drinking, revealing he’s the siren.

Hellers, this next line is also important: “ I should be your little brother. Sam. You can't trust him. Not like you can trust me. In fact, I really feel like you should get him outtta the way, so we can be brothers. Forever.”

Sam’s been out - not sure where - and when he returns to the motel, he sees Nick sitting on the bed. He asks what he’s doing there but gets jumped from behind and pulled back against the door with a knife to his throat by Dean. Sam quickly figures out that this is not normal behaviour - even for Dean - and accuses NIck of being “one butt ugly stripper.”

Sam doesn’t struggle in Dean’s arms too much and I got to say he looks kind of comfortable where he is. Sam tries to appeal to get through to Dean, but Nick shows Dean is under his control by getting him to cut Sam’s neck a little.

Hellers, this next line is again important. When Sam accuses Nick of poisoning Dean, Nick answers: “No. I gave him what he needed. And it wasn't some bitch in a G-string. It was you. A little brother that looked up to him, that he could trust.” The episode could not hammer this home more clearly, how on earth do you all misinterpret the hell out of this episode?

Nick sprays Sam’s mouth with venom and I’m only slightly disappointed he didn’t get closer to Sam to do it. Honestly, Jim and Jared only had a couple of scenes but they were good ones and I love when Nick beckons Sam forward and he just goes.

There follows a brilliant scene between Sam and Dean with lots of hurtful things being said between them (again it sounds more like Dean’s accusing Sam of having an affair than anything else).

My favourite line during this is from Sam and the delivery was perfect: “You're too busy sitting around feeling sorry for yourself. Whining about all the souls you tortured in hell. Boo hoo.”

BROTHER FIGHT! And we should have more of these, if for the only reason that Jared and Jensen are seamless in the fight choreography when it’s between the two of them.

Dean wins the fight, by crashing Sam through the motel door and it’s interesting the only time I can remember Sam winning is when he was hopped up on demon blood.

Sam’s lying winded on the door, Dean grabs a conveniently located emegency axe and goes to swing it.

Bobby’s arrived! And just in the nick of time. He stops the axe and stabs Dean to get some infected blood and to Sam’s anguished cries of “no!”, he throws the knife at a rapidly retreating Nick, killing him.

That shot of Sam on the floor at the end of the scene :(

At the end of the episode, they both say they didn’t mean the things they said:

SAM: 'Kay. So... so we're good?

DEAN: Yeah, we're good.

Narrator’s voice: They were not good.

What I am going to point out loud and clear for the final time, is that for all four men, the woman appeared as a stripper and they thought they loved her so the relationship was clearly sexual. For Dean, his siren is a representation of his brother.

Coming up, Sam and Dean go to couple therapy. (Which I’ll come back to in episode 4.18 (The Monster at the end of this book).

If it’s not clear, I loved this episode, even with all the brother angst - ok, if I’m going to be completely honest, especially with all the brother angst.

Next up Death Takes a Holiday.

#supernatural #season 4 #rewatch #4.14 #sex and violence #episode review

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essaybodyparagraphs776 · 4 years ago

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codyscientificknowledge-blog · 6 years ago

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buyusername-com · 5 years ago

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How I got my one word Instagram username

hey guys welcome back to the channel today I'm going to be talking about how I got my a g1 word Instagram username so let's get right into the video [Music] so I own instagram.com / breathe yes Oh G one word username and in this video I'm gonna explain kind of how I have secured that Instagram username it's really really simple I've been doing I've been doing like securing like one word usernames for about three or four years now pretty much there is a form there's forums all over the internet and people call it like the black market or whatever but it's just it's just forums that these og usernames actually built like og users have actually built and it's funny because like the forum that I use is called og users it's like a it's a whole nother world that you'll get into that you'll understand like oh my god I didn't realize like Instagram was doing this type of thing and there's a market for it pretty much in the one word username market it's just a bunch of people like buying selling and trading their Instagram accounts for profit yes you can make some serious serious money the most I've ever been offered for an Instagram account is around fifteen thousand dollars and I I dished out that offer because of personal reasons or whatever but for one word Instagram username specifically the most I've ever made and a day was about three grand that was because I was able to get the money via like Bitcoin and that's that's a big thing with the with like the whole community of og users and like just one word Instagram names in general but yeah pretty much how I got breathe like just Instagram back home slash breathe is I went on the forum maybe two and a half years ago I met up I met this guy on there I seemed legit he had a bunch of like vouches is what they call him like people like vouch for you if they did a good deal whatever but let's back it up a little bit my first Instagram account was coffin-like COF FIM that's like my first og username I try to turn that into like a personal page and then like a mean page and then I just got tired of the username so I sold it that was the one I sold for well I sewed it for about a thousand USD but it was the time when Bitcoin was like booming so I I got it in Bitcoin and then it shot up to around three thousand nine and i i i got you know i pulled out and got a USD for just uh that just kept on making me when they get like cooler in surrey arm usernames and yeah that was like my first one and then I had an Instagram account called coast that was my first ever scam like I am Scammon Bay scam me um so pretty much what happened was I bought it for I bought it for like four hundred dollars everything went smooth I did everything that I thought was necessary and that everybody was telling me to do on these community forums and then two days later I get on Instagram and I see a fucking post on my feed that like I clearly didn't post from that account Coast I was like what the fuck so I like logged in on coast and just said you've been logged out and has a fuckin og user if you're watching my this that's like the that like hits your fucking off your heart goes through your ass for real like you feel like I don't know you just feel like like you just fuckin lost your soul I've had a couple scares every now and again but yeah that's like that's just energy user lifestyle type of thing yeah I learned my lesson and then I figured out a way to properly secure these Instagram accounts and I wrote up like a three or four page PDF that you guys can actually download in the description that way if you are wanting to get into this stuff that way you know understand the way to secure these Instagram accounts I've even brought it to like the next next level which I have a physical key now that's all my Chane to login to my Instagram accounts and I have a key for that key but that key is 2,000 miles away so I took super super precaution when I got breathe yes because it's so OG it's so nice and I mean seriously guys breathe one out of a billion people I'm the only person that owns breathe yeah you can say that per your username but is it a one-word username the reason why this is a market and why it's such a thing is because it's just so recognizable it's like um yo you won't fuckin breathe like how'd you get that how'd you get that username like try it out yourself go on Instagram type in actually type in any word that you could ever think of and they exist existence of humanity and I guarantee you is taken I guarantee you all the words plus a underscore plus a number as taken and yeah that's how rare it is to have a one word username the way I got breathe is like I got it on a forum I paid and I paid I think I paid $300 for the username this was zero followers but I also have the Instagram account in the Twitter so it was like a package deal and then yeah I paid $300 for it and then my mind was always I'm always trying to branch it and like make it into something I can't like just have a one rib username just habit showing like that's just not me do I branded it into adventure like adventure of photography just like this because everything around me is like adventure gear and everything I just wanted a forum I was scrolling through the forum and then people were just listening out the usernames that they were selling and I found this guy I forget his fucking name but anyways he he had it and then he had a lot of bouches like I said and it's just people backing him up saying he's a legit seller and I was like okay cool so pretty much we got on kik this is what a lot of these people communicate with obvious that own these usernames only communicate through there and so we're communicating and this time we had a middleman and pretty much what a middleman is if you don't know it's like somebody that's gonna help secure the deal just it's almost like a fucking drug deal but online this is how crazy it can get my second one where I got scammed I didn't use a middleman and then that was like my lesson learned or whatever I always use a middleman if you do it make sure you use a middleman somebody that's can you can be trusted with and if you're watching this if you need to move them in I can be your minimun but you gotta watch out some middleman's take like a percentage or like a flat like flat rate fee to do the deal so pretty much what a mailman is so this is an old man this is this is a count buyer and this is me what happens is that count the count seller gives the credentials to the middleman and then I give the money to the middleman and then the middleman gives me the credentials account while he's holding on to the money I secure the count which is everything that I am that I written about in the PDF for you to download for free after I do that it takes about for me it takes about a good like three minutes to do absolutely everything after that the middleman hands over the money to the account seller and the deal is secured and like I said I take extra extra precautions and I actually have a physical key and not a lot of people even though oh gee users don't even understand that like what the fuck you got a key to it's not like a fucking key it's like a USB but it's a thumbprint and facial recognition on your computer if you want to know about that or where I got it send me a DM and then I'll send you send you what I know about it or how you can get it that's like military-grade encryption that's like a little crazy because you can have two factor authentication on your account now but yeah in this video I'm not going to talk about a lot about how I secured it like how I secure secure that account but more about like in general how I got it but yeah that's pretty much it it's just a forum there's tons of forums the best one I know is oh gee users they're good they're reliable they got reliable people but they also got scammers on there so watch out for them I just do research don't go in there like the first day find that account you're like oh my god I like this I like this username wait and just you know do your research like for like a week see like just read about the people that you're gonna buy from because a lot of these people want to do either the payment through Bitcoin which there's no chargebacks so as soon as you send that money to through bitcoins that person you better hope that you get the account that you want and you better hope that they don't take it back and like I said in that PDF it tells you how to 100% secure it and the main thing is securing the Instagram email the email is the most important part you can have the Instagram account and everything like that but if I have your email I got everything like the email is more important than the og email the original email is more important to me than that account because I can have I could get I can get right back into the Instagram account with the email easy so make sure you hide a percent scare the email also the account as well but yeah that's pretty much how I got my Instagram account just there forum we chatted on kik everything went completely smooth I actually got the Instagram account first yeah it was like three packages dude online I went to go get the Instagram secret the Instagram and then he was selling the kik breathe kick I believe - I didn't get that I didn't care about that because I didn't really like fuck with that shit I just downloaded it only win I want it to buy an Instagram account I'm am I gonna I don't know and then I got the Twitter maybe like three months after but totally secured him both and it's it's just a cool thing to have like you know I own a 1-up a billion user name account it's very very rare think of it as like digital or real estate that's how I think about it a lot of these people that own these one-word usernames are not thinking of it that first of all they're they're younger kids I'm not bashing on any of these people they're really cool it's just the younger kids they're like 13 up to my age like I'm 25 so but majority of them are really really young they have a ton of these Instagram user names and they're it's just a side hustle but I dunno I know one person that is like doing this and he's making like ten thousand dollars a month it's more than a side hustle type of thing yeah it's really cool it's just a it's like a side hustle niche though yeah oh yeah I asked you guys some questions yeah but tell me a video on how I got my one word username literally nobody asked questions so maybe next time next week hey guys what's up I just got back from the gym and I actually got a question from the polls that I told you guys about literally right after I left like for example I put this up I'll put that up every Wednesday and yeah I'll just be like any questions you want me to answer about the topic so next week's topic will be about like how to grow an each page or whatever from G's AK testa I said can I finesse a name that's unlisted and what I'm thinking that you mean zach is like if you search up a username and you'll go on the page and it says user can't be found or something like that so the answer is 50-50 yes and no may be more likely no because unless you have a Facebook or Instagram contact it's it's very very hard there's two reasons why that is where like you'll search a user name I can't think of the one I can't think of one the top of my head but if you search a username and it doesn't come up with anything there's two reasons one because Instagram has marked it as spam and they have it they don't they're not using it it's not active but like a previous user has used it and used it and did a bunch of spam on it like you know sending a ton of dm's or they're aware of like these people that like buy sell Instagram so they might snatch it away from you and then the most logical reason is the person has it but it is deactivated can't do this through the app you have to actually go on the web page on like your laptop go and log in an Instagram and then you'll be able to see a thing it says deactivate and it'll say like deactivate for 24 hours or or it'll ask you why and the new black I'll be back blah blah blah it will take off you're like you'll you'll still have your username but it'll just say can't be found on Instagram and that's pretty much the two reasons by much all for this week's video comment below actually what your favorite Instagram username or like what Instagram username that you wish you could have that said I will see you guys in the next week's video where I teach you guys how to create a niche account so with that I will see you guys in the next video peace

https://youtu.be/4NtxUPiF_Qc

#How I got my one word Instagram username #buy #username #get it #instagram

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albertcaldwellne · 6 years ago

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Strength Training 101: How to Do The Deadlift

Deadlift day is my favorite day of the week.

And soon, it will be yours.

There’s nothing more satisfying than picking up a ton of weight off the floor and holding it in your hands.

Jón Páll Sigmarsson, the Icelandic Strongman/Powerlifter once said (while deadlifting 1005 lbs), “There is no reason to be alive if you can’t do a deadlift.”

Now, that may be a bit extreme, but deadlifting is truly a romantic lift.=

On deadlift day, I don’t need assistance or a spotter – it’s just me, the barbell, and the weight. I love nothing more than to put my headphones in, put on a favorite playlist, and focus on nothing but me and that weight.

This is the next article in our strength training from our lead female NF Coaching instructor, Staci, covering all things strength training.

As for her story, she went from this to this thanks to heavy strength training:

And for her credentials, here she is easily deadlifting 400+ lbs at bodyweight of 150 lbs:

A post shared by Staci Ardison (@staciardison) on Oct 11, 2017 at 5:01pm PDT

Staci has been part of Nerd Fitness for the past 7 years, and is now the lead female trainer in our 1-on-1 Online Coaching Program!

You might be reading this article, or on the hunt for strength training basics, and you’re overwhelmed:

Am I doing my deadlifts correctly?

What kind of workout should I follow?

How often should I train?

What if I’ve never worked out in a gym before?

Deadlifting in itself is not dangerous – but like with any movement, deadlifting incorrectly can be. Properly executing the deadlift will allow you to build a stronger posterior chain, less fragile joints, and a body that can handle whatever life throws at you.

We love the Deadlift more than any other exercise at Nerd Fitness, but it’s also one of the more intimidating exercises out there. It’s also easy to get wrong, and easy to injure yourself if you start to develop bad habits with it!

Many people are afraid of the deadlift and avoid it at all costs, because they’re afraid of splitting themselves in half or getting injured in another way.

Strength training and fear of injury can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Your coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

Okay, today we’re going to fall in love with the deadlift, and make sure you can do them right!

Why Should Everybody Deadlift?

The deadlift is a true full body movement.

While most people would consider it a “back” exercise, others will argue that it’s a “leg” exercise. In my book, it’s an everything exercise.

When you deadlift, you use every single muscle in your body:

Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift.

Your shoulders and traps hold the weight and hold it stable.

Your back and core help keep your entire body tight and stable to help keep your spine secure.

Your posterior chain and legs to act as a lever and lift the weight.

Whenever anyone asks me where I got my shoulders/abs/etc, I answer the same: deadlifts.

Why do a million crunches when I can just do deadlifts instead?

Way more fun! Plus, deadlifting is actually more effective.

On top of that, the deadlift is a basic human movement. Other than the squat, there might not be another movement that is more “functional.”

From the grocery store, to moving a piece of furniture, to picking your child up off the floor – you are deadlifting (and probably with poor form!).

As you build solid form deadlifting in the gym, using better form when picking things up in real life will become second nature.

This means you’ll be less likely to injure yourself now and later down the line (not only because you are stronger, but because your body knows how to properly handle weight).

And this goes further than just picking up objects – how you move while shoveling snow, doing yard work, and doing other basic every day life tasks will all dramatically improve from deadlifting.

Don’t be that guy/gal with back problems from lifting that random object years from now!

Oh, and by the way, the effectiveness of the deadlift isn’t limited to an age or gender – even grandma thinks they’re cool.

The deadlift is awesome – perhaps the purest measure of strength: either you can pick the weight off of the ground, or you can’t.

Let’s take a look at how to do them right.

Choosing a Deadlift

NOTE: Before we begin, if you have a spinal injury (or really any injury), please check with your doctor before you start.

In the deadlift you’ll be lifting dead weight (motionless) off the ground hence the name).

Here is the Conventional Deadlift, as demonstrated by me (Staci) and Jim from the NF Coaching Program:

And here is the Romanian Deadlift:

To deadlift, you take a loaded barbell (which is not in motion on the floor), grab it, and stand up with it until your shoulders, hips, and knees locked.

Your arms will stay straight throughout the lift. At the end of the lift the weight, depending on the length of your arms, will be at about hip height.

There are many different kinds of deadlifts:

1) Conventional Deadlift – Your hands are just outside your feet, standing at about hip width apart.

2) Sumo Deadlift – Your hands are inside your feet with a wider stance.

3) Hex or Trap Bar Bar Deadlifts – Use a specialty bar made just for deadlifting which changes the biomechanics.

4) Snatch Grip Deadlift – Your hands will use a wide grip like in the Snatch.

5) Romanian Deadlift, Stiff Legged Deadlift, Straight Leg Deadlift -These are variations that are all commonly confused. Bret Contreras has a great post where he goes into the differences between these variations in detail here.

6) Deficit Deadlift / Rack Pulls: These are movements that increase the range of motion or decrease the range of motion (respectively) and are used as accessory movements.

7) Dumbbell Deadlift Variations: For either accessory work, or if you don’t have access to a barbell and weights.

Today we are going to cover principally the conventional deadlift (we will cover variations in future articles).

Other than a barbell and weights, there are two optional equipment items you should consider:

Flat shoes, if your gym requires shoes. Chucks work great. I personally prefer to deadlift in either socks or zero drop minimalist shoes. Many powerlifters wear deadlift slippers – basically just a fancy sock that’s approved footwear for competition.

Chalk is optional and initially won’t be incredibly useful. However, after you start to put some weight on the bar chalk will be enormously helpful for hanging on to the bar.

The deadlift can actually be taught in one sentence – however, each piece of the deadlift has little intricacies that need to be done right, or you will hurt yourself.

If you’re somebody that is itching to get started with deadlifts now, or all of the above is overwhelming, I hear ya. It’s why we took all of this and turned it into an easy-to-digest downloadable guide so you can start deadlifting with confidence.

Grab our Strength Training 101: Everything You Need to Know when you sign up in the box below:

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

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Woman

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The Conventional Setup

While your choice of deadlift may vary depending on your body type or training goals, the conventional deadlift is a great starting point for just about any situation.

Let’s dive into the basic conventional deadlift setup:

*NOTE: Always warm up properly, and start with just the bar, even for deadlifts!

Load the bar and secure the plates with collars. If you are just starting out with the movement, begin with 5-10 lb plates, using boxes or blocks to elevate the bar to about where it would be with 45 lb plates attached (if your gym has training plates that are this size, even better!). You may also be able to use your gym’s power rack for this.

Stand with your feet about hip width (8-12 inches) apart, and your feet slightly angled outwards (5-10 degrees).

Look down – the bar should be over the middle of your feet. If you’re wearing laced shoes, the bar would be approximately over the tied part of your shoelaces.

Now, from here, until you are actually lifting, don’t move the bar!

Next, without moving the bar, or your hips, lean over and grab the bar. Your legs should still be straight at this point. Your grip width will be slightly outside of your legs, but not so they touch.For now, a simple double overhand grip will work. We will discuss options in grip in more detail later!

Now that you’re holding onto the bar (and not moving it), move your hips down. While you do this, your shins will come forward until they touch the bar (stop moving your hips down when your shins touch the bar). Squeeze your chest up. As you do this, your back should flatten, and your back should go into a neutral spine position.

This is the final starting position of the deadlift.

We DON’T want your back to round or hyper extend (left and right images below).

If you’re just starting out, getting into a neutral spine might feel like you’ve gone too far (hyper extended), so don’t be afraid to ask a friend for help or to record yourself so you can see what you’re doing.

Keeping a neutral spine throughout the lift is vital, and thus it is important you set up right. Note that while your spine has a natural curve to it, that curve should not be over exaggerated.

In addition to your spine, use the muscles in your upper back to help lift your chest up (Think about what King Kong looks like when he’s ready to pound his chest).

At this point: your shoulders should be slightly in front of the bar, and your arms should be straight and perpendicular to the floor. This is where the fun part comes!

Depending on your specific body, the set up position may look different from the person standing next to you. This is normal!

Think about it – since we want our arms to be straight, someone with super long arms will have a different look to their setup than someone with short arms.

The Deadlift

If your setup looks and feels good, you’re ready to lift.

Make sure that before you pull there is no slack in the bar – your muscles should already be slightly engaged and your entire body tight.

Take a deep breath in, and while keeping your entire back and core tight and your chest up, drive through your heels and pull!

A popular cue that helps many lifters execute the right form is to visualize the deadlift not as a pull, but rather a push. Imagine you are pushing the world away from the bar… rather than pulling the bar up.

Like you’re holding onto the bar and driving your feet down through the earth.

As you pull, remember:

All of your weight should be on your heels and mid foot. You should be able to wiggle your toes the entire time (though that is not a part of deadlifting!).

During the movement, your entire body should move upwards at the same speed. This means that your butt should not rise faster than your chest, or vice versa. You may have heard of the term “stripper deadlift” – this is when your butt rises first before your chest.

Think about leading with your chest as you drive through your heels, and make sure you keep it up and tight.

Your arms should stay straight the entire time. They are literally just there to hold onto the bar – they are not bending or pulling at all.

The bar should stay in contact with your body the entire time – you will literally be dragging it up your thighs. This is why you see many powerlifters with chalk or baby powder covering their legs (and why they typically wear socks that cover their shins, to prevent cuts and scrapes). Do not let it come forward. If you were to draw a line that follows the bar’s path from the floor to lockout, it should be a straight, vertical line.

As you are pulling, you should be squeezing your glutes. Once the bar passes your knees, think of getting your hips under the bar by squeezing your glutes. So while you’re pulling with your arms, you’re pushing through the floor with your feet, pushing your butt under the bar.

At the top of the movement, you should be standing tall and proud with your chest open, like if you were King Kong getting ready to pound his chest.

At the top, do not hyper extend and lean back. You want to keep your spine neutral and everything tight.

Now, at this point, the first thing I want you to do is do NOT lose tightness in your body. We are going to practice putting the bar down (not dropping it).

Setting the Bar Down

Your body should descend all at the same time, just as it ascended, only backwards.

Unlock your hips and knees and slowly lower the bar to set it down (make sure you unlock them at the same time. Unlocking your knees first will cause a lot of awkward movement, and possibly your lower back to round).

Don’t lose tightness until you let go of the bar. This is extremely important – a large amount of deadlift injuries come from people getting super excited about making a lift, losing tightness, and then putting the bar down wrong.

You want this to be a quick movement – lowering the deadlift slow will take a lot out of you and leave you sore for days.

Notes on dropping the deadlift:

The eccentric part of the deadlift (lowering it) is actually riskier than the concentric (picking it up) part of the deadlift, and it is the part of the deadlift that will give you the most DOMS (delayed onset muscle soreness). Because of this, many coaches will advocate dropping your deadlift (especially with advanced athletes where they can’t afford to sacrifice performance later in the week).

I would recommend putting the bar down (especially if you want to powerlift – the lift does not count if you drop it). So, practice on putting the bar down properly. It’s just as (if not more) important as practicing picking it up.

How to Grip The Bar, Straps, and other Equipment

Grip strength is a huge part in the deadlift, because if you can’t hold on to the bar, you can’t lift it!

There are two main grips that you see with the deadlift. The first is the double overhand grip. With this grip, your palms are both facing towards your body.

http://bit.ly/2hgwCUE

#Strength Training 101: How to Do The Deadlift

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almajonesnjna · 6 years ago