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Reduce the Risk of Injury with Isometric Deadlifts

3/15/2023

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Boost your strength, grip, and joint stability with isometric deadlift holds!
This exercise involves holding the top portion of a deadlift for a set time without moving. It's a great way to build muscle endurance and reduce the risk of injury. 
  1. ​Deadlift holds involve holding the top portion of a deadlift for a set period of time without moving. The benefits of doing this include:
  2. Increased strength: Isometric deadlift holds can improve strength in the muscles used during the deadlift exercise, including the glutes, hamstrings, and lower back.
  3. Improved grip strength: Holding onto heavy weights during isometric deadlift holds can help to improve grip strength, which can be beneficial for other exercises that require a strong grip.
  4. Improved joint stability: Isometric exercises can help to improve joint stability by increasing the activation of stabilizer muscles, which can help to reduce the risk of injury.
  5. Increased muscle endurance: Holding a heavy weight for an extended period of time can help to improve muscle endurance, which can be beneficial for athletes who need to maintain strength and power over a long period of time.
  6. Reduced risk of injury: Isometric exercises can help improve joint mobility and stability, reducing the risk of injury during other exercises or daily activities.

Overall, isometric holds with your deadlifts can be useful to a strength training program, particularly for individuals looking to improve strength, grip strength, joint stability, and muscle endurance. Remember to use proper form and gradually increase the weight and duration.
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Robert L. Palmer

Founder and Chief Performance Specialist, Be Exceptional

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Physiological Effects of Ashwagandha: Endurance, Stress, and Body Composition

3/9/2023

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Depiction of Ashwagandha
Ashwagandha is an ancient medicinal herb with numerous physiological benefits. Also known as Withania somnifera, it is a small shrub native to India, the Middle East, and parts of Africa. Ashwagandha has been used for centuries in Ayurvedic medicine for its adaptogenic properties that help the body cope with stress and anxiety.

The herb is grown and cultivated through sustainable farming practices, as it requires specific growing conditions, including dry and arid environments with sandy soil. The roots and leaves of the plant are the most commonly used parts for medicinal purposes, and they are harvested by hand and processed into various forms, including powder, capsules, and liquid extracts.

Research has shown that ashwagandha has several benefits for the body, including:
  • Reducing stress and anxiety
  • Improving cognitive function
  • Reducing inflammation
  • Boost endurance
  • Increase muscle strength
  • Improve body composition by reducing body fat and increasing muscle mass.

Ashwagandha can be consumed in various forms, including supplements, teas, and powders, and the recommended dosage varies based on the form of consumption and individual needs. It is generally safe to consume, but it is always recommended to consult a healthcare provider before starting any new supplement or herb.

In conclusion, ashwagandha is a powerful herb with a long history of use in Ayurvedic medicine. Its numerous physiological benefits make it a popular choice for those looking to improve their overall health and well-being.
References:
​​Kumar, Nitesh, and Renu Yadav. “Therapeutic Potential of Ashwagandha in Neurodegenerative Disorders.” Journal of Herbal Medicine, vol. 24, 2021, pp. 100406., doi: 10.1016/j.hermed.2021.100406.

Chandrasekhar, K., et al. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian Journal of Psychological Medicine, vol. 34, no. 3, 2012, p. 255., doi: 10.4103/0253-7176.106022.

Wankhede, Sachin et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 12,1 (2015): 43. doi:10.1186/s12970-015-0104-9.

Robert L. Palmer

Founder and Chief Performance Specialist, Be Exceptional

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