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15

Another key point is this is largely a hamstring exercise as much as it is a lower back exercise. With proper form your lower back is not the only muscle group working to help you stand up. Another thing to think about: your lower back is just another muscle group, that through strength training will become stronger and greatly reduce the likelihood of ...


14

From the most stable to the least stable, you have: Machine Barbell Cable Dumbbell Machines are the most stable. They work a major muscle and neglect the the small stabilizer muscles. On the other end of the spectrum, you have dumbbells which require a fair amount of stabilizer muscles. One is not better than the other. It all depends on what your goals ...


9

Center of gravity is the point in a body around which the resultant torque due to gravity forces vanish. Wikipedia The center of gravity of any given rigid body (like a barbell) is fixed. For objects with movable components, like sandbags or water bottles the centre of gravity can move. Note, that while the centre of gravity of a barbell will be ...


8

First things first: get your diet in order. If you are not eating the right things to help you lose fat (fat, not just weight), no amount of gym work will overcome those calories. Once you get your diet working, then look at what you can do. Weight lifting is a powerful way to burn a lot of Calories, particularly if you focus on strength. Conditioning is ...


6

It all depends on the weight your lifting and the form you use. If I drop a napkin on the floor, I can safely bend down and pick it up without bending my back and using my legs. It's not bad for my back for obvious reasons. Even if I don't have proper form, the weight is so light, and I am still young enough, that no damage will occur. Stiff leg deadlifts, ...


5

The first thing to know when creating a strength training program is that you need to work out all of the muscle groups to prevent injury or an awkwardly proportioned body (you don't want to look like the Hulk up top when you look like a stick figure down below). This being the case, there are two ways you can approach building a workout routine: Do full ...


5

I would stay away from the Bowflex or similar 'adjustable' dumbbells, they're basically an overpriced gimmick that would drive you away from using them with their rattling sound and difficulty in setting the weight you want. WHAT I would recommend, especially for P90x or similar routines where you're using light weights, are rubber coated hex dumbbells, ...


4

Something to consider: Machines restrict your range of motion. You are going to have less restriction on range of motion with dumbbells. Generally this means that machines encourage good form. With dumbbells you will have to focus on form because there is no machine to do it for you.


4

People get injured lifting with their back because their backs are weak. Not using one's back is one solution. Strengthening one's back is a better solution. The point of stiff-legged deadlifts is to start light and slowly progress to weights that are challenging--that is, heavy for you--but still solidly doable. This is a safe way of loading the back in ...


3

I heart deadlifts and good morning's. Deadlifts are a pretty natural body movement we do probably more than we think about it (sans weights to start usually of course) - lifting kids off the floor, picking up something you dropped, opening lower cabinet doors, putting/removing items from the trunk of your car... The exercise is just a way of strengthening ...


3

As somebody mentioned, it is not the exercise that causes the lower back pain; however it can cause more stress on it further especially if you have had a lower back and weak hamstrings to begin with. When the stiff-legged deadlift is used correctly, it can help benefit your lower back and hamstrings by effectively targeting them and growing them stronger in ...


3

No one directly said this, so I thought I'd contribute (the other posters talked around this): When you do a stiff legged deadlift, you maintain your spine in a fixed curvature, and pivot at the hips. If you curled and uncurled your back, yes, you'd probably injure it. But by holding it in position, you perform a powerful isometric exercise for the lower ...


3

Well, it is difficult to loose weight only with cardio. If you want to get fit and make progress you got to hit the weights and run a lot. And by running I mean sprints because they make your body burn fat and your hearth working. Also, the veloargometer won't do anthing good for you. Pushing weights makes your body tight. Only cardio will cause you to ...


3

This answer is a complement to Meade Rhubenstein's which covered the dumbbell very well. Your question also included the barbell. There are two main types of barbells: "Standard" barbells, the diameter is about 1" on average, but there is no guarantee that the weights from one manufacturer will fit the bar made by another. In short, they are not really ...


3

Unfortunately, spinlocks are what they are. When you don't change the weights on the dumbbells often, they are a great choice. However, when you change between sets or for different exercises it becomes a pain. That reason alone is why most gyms have a large selection of fixed weight dumbbells (also to get more people using the gym by helping you be ...


3

I'll try to stay tight to your "science" and "evidence" clauses, because there's a whole lot of non-science reasons to use free weights. (Just off the top of my head, there's cost, versatility, compactness, and portability.) This roundtable discussion (PDF), with copious references, is one of my favorite sources for the machines/free-weights science. Among ...


3

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


2

Dumbells are "heavier" than machines, why ? because dumbells work on the balance and not only the weight like machines.


2

@Andreas tips are great; also, look to the ceiling while doing the exercise. I'm guessing that your lower back is the one that curves. That happens because its weak. You can strengthen it by doing dead lifts and/or lower back raises. If you started to train recently, just do the lower back raises; start with 3 sets of 15 reps twice a week. I would do this ...


1

The only reason not to do the full range of motion is if you're cheating in order to get more reps or use more weight than you could with proper form. Repetitively shorting weightlifting movements can cause joint problems. Move your body through the whole movement. There's no good reason not to. Further, what happens if you don't extend your joints fully? ...


1

Weight sets are expensive. There's no getting around the fact that it takes lots of material to make 300lbs of stuff and then make it so it can be lifted and put down roughly without breaking. The positive is that traditional weight components don't go out of style so once you have them, you're set for decades. Buy good stuff and enjoy it forever.


1

I would recommend a kettlebell class or a personal trainer - depending on your needs. The kettlebell is a tool like any other workout equipment. The idea is to incorporate it within your current program (if you have one) and ensure the program is in tune with your goals (if you have those set). Feeling 'sore' the next day is a good sign that you're ...



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