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PaperclipPerfector  11mo ago (text post)   2225 thread views

Wellness Wednesday for November 29, 2023

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

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My flight to New Zealand is tomorrow. It's a monster, two 12 hour flights with a 7hour layover in China between. Any advice for getting through it?

Also, have a video of me deadlifting somewhat poorly. https://youtube.com/watch?v=e1sHeKR8KjU?si=vsioEZDvf4OLvR2V

I don't know if it's a deficiency with my form or what, but several times this year I've thrown my back out from deadlifting. It's annoying because I usually only notice the day afterwards. Do you find that wearing the belt reduces the likelihood of that happening? If so, can you recommend a belt for a relative novice? (The first time I ever deadlifted was January.)

Almost certainly a form issue. It's possible your anthropometry isn't great for deadlifits, but the vast majority of people should be able to perform the lift safely. Wearing a belt can help, but I don't recommend relying on it to save you if you are pulling from a less-safe position.

For a novice I would recommend only owning one belt for everything. If you are not planing on competing any time soon, I would prioritize adjustability and comfort. A uniform width is generally considered better for the type of bracing you should be using for deadlifts. That is, I would personally avoid the bodybuilding style belts that have the wide part "for you back". A good intra-abdominal pressure based brace is far superior to the proprioceptive benefit of a tapered style belt.

IMO the best overall pick for a training belt is a single or double ply, 3" or 4", leather single prong belt. Something like this can be nice because of the extra adjustment. Go for the 3" if you have a short torso, or if you have a hard time getting into deadlifit position with a belt on. Single ply can be more comfy but is less supportive if you get really strong. For sure single prong for ease of use. Lever belts can be nice, but entry level models are usually too annoying to adjust to be nice training belts. Having the extra holes can be nice, as most people can get a slightly better position deadlifting with a belt ~1" larger setting than their squat setup.

For general training, or if you plan on doing Olympic style lifts, a nylon velcro belt (never tried that brand, just an illustrative link) can be good. Cheaper and easier to deal with than a leather belt, but not quite a stiff or durable as a leather belt.

Thanks for the detailed response. By any chance would you have any resources for proper deadlifting form? I really have no idea what I'm doing wrong.

For general introduction maybe "set your back stiff like a board, not flat like a board."

If you're experiencing frequent back tweaks maybe this series. Much more advanced. For an intermidate level reference, I guess maybe this video.

Thanks a million, I just watched that first video and there's a lot of good advice in there.

When I first started deadlifting I never used a belt. However after the COVID hiatus my form always felt quite off and I started to get lower back pain when deadlifting even with a belt, perhaps as a result of squatting. I can deadlift without pain now if I use a belt. I wouldn't necessarily recommend them, but it's worth trying.

Was that 220 pounds or kg?

It's 200kg, so a pr for me. I used to do conventional deadlift, and I think I'm actually weaker with sumo, but I switched a bit over a year ago because I got really bad back pain with heavy weights. My old conventional DL pr was 195kg.

I fly international a lot. My strategies work for me and I have my typical routes mastered. Timing your sleep/wake cycle on arrival is most important.

Melatonin is great on paper, doesn't seem to do much for me. I time caffeine, cardio, and sleep so I'll be most tired at the local bedtime on the first few nights. (Example: NYC to Switzerland takes off 6pm, so I get up at 3 am in NYC, binge coffee, work, take off 6PM, and I can sleep a few hours on the plane. Arrive 8am, caffeine around 10am and I'm fresh for the whole afternoon. I make sure to to push through to at least 8pm and then pass out for the night.)

Never stay up too late. Plan everything so you're tired as hell for bedtime the first few nights. Try to avoid caffeine after 12pmish the first few days after arrival so you can sleep well later. If you absolutely have to nap, do some math to calculate if you'll be tired that night, and set SEVERAL timers. Otherwise, just push through. Get on a regular schedule. Cardio/loooooong walks are great if you have too much energy and its getting late. You need pass out and sleep well at the normal bedtime for the first few nights!!!

As for the planes themselves, noise cancelling headphones if you got them. I drink at least 1L water every 2 hours minimum. I go to the back and have them refill my airport plastic bottle. Nobody else does this and its crazy. Planes are so dry. A good book or magazine is the best to pass the time. I have a kindle with 100's of books to read or re-read, and I'll put boring ones down in search of something that is great for long trips. Download any potentially interesting podcasts before takeoff. Series are great to binge. (I recommend alphabet boys, especially season 2). I've never had a 7 hour layover. The lounge might be worth it. Going into town might be worth it just to have a mini adventure, but you have to like random stuff like that (ie not find it stressful).

Nice deadlift! At ~23sec I saw your hips come up first. I don't use a belt, but I think I take a deeper breath and expand my stomach more to fill out my leverages, then brace. Perhaps something to play around with. You may want to mix in straps just to put more attention elsewhere (hips, leverages, whatever). Just some ideas.

Thanks for the advice, I have the lord of the rings movies on a laptop, my phone and headphones, plus books, hopefully that keeps me entertained. I'm pretty good I adjusting my sleep schedule, and I will arrive at my hostel early evening, so I reckon I'm good to sleep Sunday night.

I can see my hips shooting up. I think it's me not pulling the slack out of the bar. I never really felt much of a need for straps, I use chalk and it's enough for me to rep out 160kg. Only issue there is that on my right hand my thumb ends up colliding with my thighs at the top.

I think it's me not pulling the slack out of the bar.

I was thinking something like that too, but I'm no expert. The straps are only to theoretically free up concentration on other body parts, and dial those in.

I usually "sit back" just before initiating the movement. My final cues are "big chest, chin neutral, sit back (this takes the slack out too), drive through the heeeeeeeeels". This keeps my hips low, makes for a better hip hinge for me, while accentuating leg drive. For practice I found that breaking up a set of 5ish into a set of "consecutive singles" to near failure (ie quickly re-set and fully re-cue after each rep) really helped me dial in my form and approach failure. My toes are mostly parallel, but I've been told this can come down to personal preference. Enjoy the trip!

I personally started doing longer sets of touch and go deadlifts recently, but that sounds like a good way to dial in technique.

I find getting any sleep at all on the flights helps enormously on the other end. If I were unable to sleep on the first flight I would probably use a over the counter sleep aid like diphenhydramine for the second. If the meal service is right after takeoff I might eat, but I would brush teeth and try to sleep right after that. If the meal service is latter I wouldn't bother. To avoid being woken up for mid-flight service, try to make it as clear as possible you intend to sleep. Earplugs, blanket, eye-mask, etc. Assuming you are flying economy a neck pillow worn "backwards" can help with your head falling forward and snapping you back awake.

Pretty reasonable deadlift. Seems like a pretty elaborate setup if you pull like that every time. If you don't set up the same way every time, being more consistent with the setup for every set can help a bit.

I don't usually take that long, but then I rarely do 1rms on deadlifts. Normally I do need to take a few deep breaths.

I am flying economy, so thanks for the advice.

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