Increase Dead lift and Improve Muscle Recovery
On Monday I posted a teaser video and an opportunity to win a free manual – How to Increase Dead lift with a bottle? and let everyone take their best guess at my solution
- Use it to mark foot spacing
- Squeeze between the thighs to increase tension
- Stick it up your …… to increase tension and glute activation.
- Beat me with the bottle until I give the free copy of Bull Strength and that will increase your dead lift.
All good ideas, but none hit the nail on the head. I will STILL BE EMAILING someone and giving away a free copy – I HAVE to hook someone up after all those awesome guesses!
Increase your DL and shorten muscle recovery
Lifting weights and training can be extremely traumatic to the muscles. They are constantly strained and forced to adapt to increase loads. As a result, poor recovery will damage gains in both the short and long term.
Now if you train anything like us, the legs really take the ultimate beating. Squats, dead lifts, walking lunges, prowler, serious 6′s, and many more exercises really put a great deal of stress on the legs (and are awesome!!)
Solution: Use a simple cyrotherapy technique that has been applied by doctors since the 1950′s to treat over use and soft tissue injury.
Before I show exactly what I am going to do with the bottle, it is important to understand the “why.” I’m just not making stuff up, its all backed with research and then by our personal uses at Synergy.
According to Cyrotherapy in Sports Injury Managment: “It is proposed that applying cooling to a musculoskeletal injury decreases the tissue temperature, resulting in diminished pain, cellular metabolism, and muscle spasm, thus minimizing the inflammatory response and improving recovery after soft tissue trauma .
Ice, although predominantly used in injury management, can also reduce the pain associated with the micro-trauma of regular exercise.
This microtrauma is due to an accumulation of loading forces on the same musculotendinous unit during repetitive activity. This extra load could cause limited or no damage if it occurred for only a short period of time. However, if the activity is not slowly increased over time, or the activity is performed repetitively…then microtrauma will likely result.” Doctors recommendsthat at the completion of exercise that cryotherapy be applied to reduce microtrauma and the associated pain.
Compression along with cryotherapy will also speed up the time it takes to cool down the tissue
So What’s The Deal With The Damn Bottle?!?
Okay, okay, I know most of you glanced over the research and are ready to get to application. A few people guessed the you could use a bottle to roll on, but this takes it to a whole new level.
Increase Strength and Shorten Recovery With A Bottle Video
- Fill your bottle up with water and place it in the freezer as upright as possible (to avoid air pockets)
- After each lower body workout, use it as an “ice roller” to decrease microtrama and increase recovery time
“But I want to increase my dead lift NOW?!”
Second concept (two for one deal!) take another empty bottle with you. Fill it with the hottest water you can find. Immediately before lifting – after your general and specific warm ups – use the heated bottle on your calves and IT band (actually anywhere that is tight)
I use it on the back of my knees and hip flexors as well. The increased heat draws more blood to the muscles and helps loosen up any stiffness and tightness.
By using both hot and cold “contrast rolling” our deadlifts and leg strength overall is progressing at a much faster rate.
In addition, I don’t need help off the couch any more after leg day!
- Joe Hashey, CSCS –
PS. I hope this solution lived up to the hype created by the last post for you! Try it out - simple, cheap, and effective. Post any results or thoughts in the comments!
Sources: The Technical Benefits of Icing. Kathy Weber, M.D., M.S., Director of Primary Care Sports Medicine, Rush University Medical Center, Chicago, IL