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Barbell Deadlift

Among the three staples of the most effective compound exercise, Barbell Deadlift has the meanest name and reputation. It is one of the best exercises for your traps, back as a whole, glutes with involvement of legs as well. When you are performing the barbell deadlift, your whole body from head to toe is stressed and demolishes maximum amount of muscle fibres. Breaking of muscle fibre is the first step of muscle gain. With involvement of barbell deadlift in a workout routine, the growth has been seen to increase significantly.

barbell deadlift

Grips for Barbell Deadlift

Grip is basically how you lift the barbell. There are generally three grips for performing the deadlift they are as follows:

  • Double Overhand Grip
    It is the most common and basic grip to start deadlift with. You grab the bar with both palms facing yourself. It is the strongest of the grips as well. You should start with this grip and continue with the grip until your grip becomes the limiting factor for your lift.
  • Mixed grip
    In mixed grip, you grab the bar with palms facing each other. Your one arm has overhand grip while another has underhand grip. It is strong as with weak grip, bar rolls away from the palm quite easily. With this grip, when bar rolls away from one palm, it acts oppositely on other hand, so the bar doesn’t slip.
  • Hook Grip
    While we loose grip, thumb is the first one to give up. Hook grip is often used by the Olympic lifters, trapping the thumb between the bar and the first 2 fingers in double overhand grip. It is painful for beginners until the are used to it. There is no way around, you need to learn to get used to it.

Though for building the strength, use of double overhand grip is advised. First you need to build your strength the natural way, they you can start tweaking up your grip as you go up in weight. For the heaviest of your lifts, you can use weight lifting straps for extra grip strength.

Instruction to Perform Barbell Deadlift

Following the correct instructions and keeping the form right all the time will insure the safety of your back. The instructions are as follows:

  • Approach the bar so that it is centred with your legs.
  • Keep your legs hip-width apart.
  • Bend at hip with natural curve of your back keeping the core tight.
  • Grab the bar with your favourite grip, arms being shoulder-width apart.
  • With the proper set up, bend at your knees squatting down until your shin touches the bar.
  • Keep your chest up and back arched to natural curve.
  • Look forward and with a deep breath push through your heels and try to stand up.
  • When the bar passes the knee, pull aggressively with your back pulling the shoulder blades together.
  • When you reach the top, start the descend by lowering the bar nicely by bending the hips and keeping the bar on the ground.

While performing the exercise, avoid any kind of jerking motion. Your back is complex route of spines, you never know what can go wrong. Perform the motion clean and in controlled way.

Also Read: Leg Workouts Without Weights 

Variations of Barbell Deadlift

As per the variation, it is done in different ways depending on your perks to perform the lift.

  • Dumbbell Deadlift

Somewhat similar to barbell deadlift, dumbbell deadlift involves stability as well with two individual weights in hand. You can immediately change grips as well with dumbbells as well. It is a great way to perform deadlift if you are having some sort of problems in their knees or any other that doesn’t let you perform the lift.

  • Conventional Deadlift

Conventional deadlift is the one with the positioning as discussed in the instructions above. It is common one. You get great advantage of your legs during the lift.

  • Sumo Deadlift

Sumo deadlift is performed by standing in the sumo position first. Keep your legs 2x the hip width apart. Grab the bar from inside your legs and perform the lift. This variation decreases the bar travel path from ground to top position.

Conclusion

Hence, barbell deadlift is one of the important lifts that you need to be doing. This increases the overall strength and muscle building capability of your body. But you need to keep good care of your back. Start using weight lifting belts to keep the core tight and assist the lower back during heavy exercise. Perform the lift with safety in mind.

Public Speaking

Public speaking is a thing that most of us are very uncomfortable with. We are very confident when we are alone, the preparation happens in full pace. The confidence level sky-rockets but as soon as we step on stage, everything vanishes like horn from donkey’s head.

Some people are born speaker, though they lack the confidence of speaking out in public. The only thing they need is a little push. A gentle tap of shoulder saying you can do it, that’s all required to strengthen someone. In this particular post, we will discuss the public speaking examples and public speaking skills for students with little bit of tips and tweaks we can apply.

Public Speaking

Types of Public Speaking

Let’s start up with the types of public speaking. Before you can start speaking, first know where, how and what to speak in public. There are basically 4 types of public speaking as listed below.

  • Informative speaking:
    When a person gives a speech about a particular topic or to impart information, it is called informative speaking. Business presentations, seminars, class presentation in schools are some of the examples of informative speaking. You basically have to do some research prior to the informative speaking. It needs to be short and precise because long informative speech is boring.
  • Persuasive speaking:
    When you speak in public to convince people about your product or idea, it is called persuasive speaking. This speaking aims to influence and change the opinions of audience. It is a difficult task to convince people because no people are similar in opinion. But you can try your best. Show your enthusiasm while speaking and try to grab attention with your energy. Persuasive speaking is to be done taking into consideration that you are not giving speech to oblige anyone to follow you but it is something to influence.
  • Speaking to Motivate
    It is a step above convincing, it is something that every individual like to have, “Motivation”. To motivate someone is not a simple task. Every individual has different level of motivation. This is a powerful level of speaking that is done to influence or motivate someone to take a step forward towards positiveness in their life. This type of speaking is very effective in conditions of conflict, in depressing time of life and many other situations. The use of strong words, emotional involvement, a mild aggression, positive attitude and display of conviction. A speaker generally doesn’t rely on facts and figures but delivers the speech to take guard of the emotionally sinking ships of the audience to lift them up from the darkness of depression.
  • Speaking to Entertain
    Speaking in ceremony, is something we do in weddings, funerals, graduation parties, etc. It doesn’t have any particular guidelines to the speech, but it is important to add a personal touch. If you are delivering about someone, it is great to throw in a story about both of you together to involve the audience in the story. It can be humorous, touching, emotional all as per the situation of the speech.

Public Speaking Skills for Students

It is very crucial stage of life, the life of a student. We learn all the important aspects of life during this phase. We get opportunities and moments to address our weakness and enhance our strength during school days. But we need to be strong enough to address the time and get going with the strength.

It is very important for a student to have this skill to their advantage. Later on, in the life, there will be many situations where you will be asked to face the mass. It will depend on you whether you can address them. You can do some skill building activities and help yourself building self esteem with activities. Your self confidence will help you overcome any of those fear you have regarding facing public.

Also Read: Healthy Lifestyle

Public Speaking Tips for Students

Few of the tips for students regarding public speaking is given below.

  1. Practice:
    All you can do more is practice. Make yourself comfortable about whatever you are going to address about. The more you practice, the more you can make other comfortable about the topic.
  2. Visit the room
    If you have access to the place where you will be having the speech, visit there. Make yourself familiar with the environment. Make yourself comfortable. Try delivering the speech there. Look for the spots you can focus on to get rid of stage fright.
  3. Concentrate on your moto:
    When you focus on a particular thing, you are less likely to get over by anxiety. Concentrate on the main moto of your speech and deliver it confidently. It will be appreciated by all your mentors and people you are delivering the speech to.
  4. Observe other speakers:
    If you have chance to watch other speakers first, then watch them closely. Observe the behaviour and overall body language of your favourite speakers. Watch their videos and learn.
  5. Grab the audience’s attention:
    You will have great attention form your audience during few starting minutes of your speech. Be confident there and start with an interesting fact to grab their attention. Speak to the point and watch them indulge in your knowledge.
  6. Try making them laugh:
    Whenever you notice anyone losing attention, just vary your tone and throw in some humorous facts or a joke in general. Ask for the feedback from your audience to see their involvement.

Conclusion

These little tips and tricks are helpful for everyone out there who fear facing the mass. You can either develop a strong base from the beginning of your student life or live with the fear. It is advisable to start early because whatever we learn as a student in our early age, it remains fresh in our minds. Make good use of your opportunity because speakers are among the strong personality of world. They can change you the way they want given that they have unlocked their fear. you can take a look at some more tips from the following website Very Well Mind.

Leg Workouts Without Weights

You won’t want to train those legs because it’s a torture on its own. Remember the first day you trained your legs! It’s a pain in ass. But the thing you don’t realize that “Legs” are something that keeps you upright. Aesthetically and strength wise, in both of the condition, leg is the only thing that can either make you or break you. For this you don’t have to knock the gym’s door all the time, you can perform the leg workouts without weights anywhere and anytime.

It’s a common sense that everything below your pelvis are counted as part of leg. If half of your body is part of leg, how can you skip them. Naturally everything is wider and stronger on the base. The tree as well has a wider trunk. All the man-made structure too has wider and stronger base just to keep everything stable. When you train legs regularly and effectively, you will not only watch your leg muscles grow, but it will assist in every other exercise and also in stability of your body. The person with wider legs is very attractive looking than the “chicken legged”. We have listed few of the leg workouts without weights, that you can perform right at your home.

Leg Workout at Home No Equipment Needed

Few of the leg workouts without weights or any equipment at all that you can do right away are given below. You will not only need no equipment, but will also see significant change in the size.

Jump Squat

It is the easiest yet very effective leg workout. With every repetition, the strength you have to put into it increases. The main aim is to squat and jump as high as you can. To perform this exercise, stand upright with legs shoulder width apart. Squat down as low as you can and with explosive strength, push yourself up high straightening your legs. For the smooth landing, don’t land flat on your feet in standing position, rather transfer the energy to next repetition by landing squatting down. Perform this exercise for 10-12 repetitions. Perform 3-4 sets of this exercise. This is ideal exercise if you are doing leg workouts without weights.

Walking lunges

Lunges works on hamstring, glutes, and quads all at a time. With the walking lunges variation, you don’t stay stationary at a place, rather you walk down the place performing lunges on the way forward. To perform this exercise, stand shoulder-width apart. Bring your one leg in front of you and sink down. Kick your back leg to the standing position and then continue with the next leg. This targets all the major parts like glutes, hamstring and quads, giving you the burning sensation. Perform 3-4 sets of this exercise.

Bulgarian Split Squat

Performing the single legged version of squat like this will be tough for beginners. To perform this exercise, put your one leg on a box or bench behind you, perform squat to a depth you feel a comfortable stretch in your leg. Perform this exercise for each leg for 12-15 repetitions each.

Wall Sit

Wall sit is like mimicking the posture of sitting on a bench or chair but without any bench or chair beneath you. This puts huge emphasis on your quads and instantly you will feel all those muscles in the legs firing up. To perform this exercise, brace yourself against the wall. Sit deep to a comfortable position at least having your quads parallel to the floor. Hold the position for 45-60 seconds or until you can hold the pain. Rest for 30 seconds and go for next set. Perform 3-4 sets of this exercise.

Leg Workouts Without Weights
Wall Sit

Box Step Ups

Box step ups work your quads primarily. This works your hip joint and knee joint. To perform this exercise, start with one leg stepping up on a box or bench in front of you. Raise yourself up with that leg standing on the platform. To make it more challenging, try to balance yourself on the single feet all the way from the ground to the standing position. Perform 12-15 repetitions with each leg for 3-4 sets.

Also Read: Killer Abs Workout

Side Lunges

This exercise is similar to the regular lunges. The only difference is that you are extending your legs to the side rather than in front. To perform this exercise, stand with your feet shoulder-width apart. Push your hips back and extend your one leg to the side and sink down as in lunges. Return to the starting position then. Perform 12-15 repetition for each leg for 3-4 sets.

Calf raises

No leg workout will be complete if calves are the muscle lagging behind. Calf is the beefy area behind your leg below the knee. To perform calf raises, stand on flat surface, though a surface with little bit of height to it is advised. Lower your body standing on the toes, stretching the calf. Raise yourself up contracting the calf by raising your heels above your toes. Perform as many repetitions as you can. I would suggest some slow repetitions mixed with some explosive ones.

Leg Workouts Without Weights
Standing Calf Raises Without Weight

Wrapping up

Wrapping up the content, I would suggest you to never skip a leg day. Adding the volume to the leg workout will help you achieve your ideal physique and will help you to maximize your gains in other workouts as well. Don’t be chicken legged, show those trunk like muscle with pride. if you don’t get time to spend on gym, you can do these leg workouts without weights at home.