Females Lifting And A Little Randomness
May 9, 2012 by danny · 2 Comments
I got a couple of my female clients on video the other day during one of their lifting sessions (sisters, as a matter of fact). I wanted to share this video with y’all for a couple reasons. So let’s get to it…
This first video is of Paige. I taped her doing RDLs for the first time. The reason I think this video is so interesting, is because she keeps her neck neutral (in line with her spine) throughout the set. I’ve been training people for over 10 years and I don’t think I’ve EVER had anyone “instinctively” do this right from the get-go. When doing hip-hinging patterns people usually hyperextend their neck, like this…
Notice how her head is up and NOT aligned with her spine.
Ideally, the individual will “pack” their neck in this situation. Packing is a combo of cervical retrusion and capital flexion. Check out the video that I provide at the bottom of this post. In the video Bret Contreras will elaborate on packing the neck and tell us why we should care about it.
Now, Paige could probably improve that whole capital flexion thing a bit, but overall, her head is neutral throughout.
I usually don’t cue people to pack their neck (or “tuck” their chin) the first time performing lifts such as RDLs. Well, if it’s important, then why don’t you include it, Danny? Good question. And here’s why; I’ve found that giving too many cues when performing “complicated” lifts like RDLs ends up causing more harm than good. In other words, if the individual has too many things to think about when learning a new lift, it can end up turning into paralysis by analysis and they have a hard time even getting into the proper position. I think the most important things to learn at first when performing a lift like the RDL is…
-Learning the hip-hinge pattern
-Bracing the core
-Keeping the shoulder blades retracted/depressed and the spine neutral
That right there is PLENTY to think about right off the bat (for most people, but not for Paige apparently 
).
So, good instincts Paige. Nice work!
Lil’ Sis
Now, I can’t include a video of Paige without including a video of her younger sister, Paityn. Here is Paityn performing 155 pounds on the rack pull for reps…
Later in this session, she hit an easy 165 pounds. She could have done a lot more but I always like to be certain a newbie (her 2nd time performing rack pulls) is completely comfortable with the lift before REALLY loading it. I used to train Coco in California. She worked up to a 300 pound rack pull before I moved back to Illinois…
You better watch your back Coco, because Paityn is coming after you! 
Ut oh, I hear the twins starting to stir. Time to go change some diapers, wipe some booggers, and other AWESOME stuff like that!
But before I go, here is Bret’s video talking about neck packing. If you are a lifter, make sure to check out this helpful video…
FitStudio + Heavy Female Lifting
February 23, 2011 by danny · Leave a Comment
In case you didn’t know already, I’ve been doing some writing for FitStudio. I am one of the contributors at fitstudio.com and you can find my blogposts right here. So far, here is what they have up;
-Changing Exercises Isn’t Enough - Most people do the same exercises each time they hit the gym. Changing exercises is a good start, but not enough for optimal results.
-Even if fat loss is your MAIN goal, does strength matter? Guess what my answer is… Strength Matters - Part I.
-Obviously strength is very important for sports like football, but what about for endurance sports. Check out my take… Strength Matters - Part II.
Check back in with FITSTUDIO as they will be adding more of my stuff each week!
Just thought I throw this in real quick. My client, Coco, tossed around some heavy weight the other day. This is her doing rack pulls for 205 X 6. She ended up hitting 215 pounds later on in the workout, and made it look pretty easy.
And what do you know? She is lifting some heavy weight and nowhere near BIG and bulky “like a man.” Each week her arms, shoulders, and back are looking more and more “toned.”
What do you say Coco, 225 pounds next week? Sounds about right to me.
Don’t forget, you can follow me on twitter @dannymclarty.
