How Alcohol Affects Your Athletic Performance

 

First: alcohol doesn't affect everyone equally

The effects of alcohol on a person depend on the amount consumed and individual tolerance. Some studies show that a small amount of certain kinds of alcohol (namely red wine) may have a protective effect on the cardiovascular system, but even a few drinks can nullify your hard work by erasing the effects of your workouts, reducing your endurance, and compromising your mental fortitude. Bottom line, keep track of the number of drinks you have, and how you feel during, the morning after, and in the following days to get an idea of your personal tolerance.

The effects of alcohol on muscle development and recovery

Muscle health is the key to successful athletic performance, and science shows that alcohol can rob you of your hard work in the weight room. Here’s why:

It impairs muscle growth

Not only does working out under the influence increase your likelihood of injury, but it can also impede muscle growth. Long-term alcohol use diminishes protein synthesis, resulting in a decrease in muscle growth. Even short-term alcohol use can affect your muscles.

It dehydrates your body

If you want to optimize your athletic performance, then you want your recovery from sore muscles to be as fast as possible. Alcohol has been shown to slow this process because it is a powerful diuretic, which can cause dehydration and electrolyte imbalances. And when dehydrated, an athlete is at a greater risk for cramps, muscle pulls, and muscle strains.    

It prevents muscle recovery

Getting enough rest is essential to building bigger and stronger muscles. However, because drinking alcohol negatively affects your sleep patterns, your body is robbed of a chemical called human growth hormone (HGH) when you drink.1 HGH plays an integral role in building and repairing muscles, but alcohol can decrease the secretion of HGH by as much as 70 percent. Additionally, binge drinking can reduce serum testosterone levels. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance. 

It depletes your energy

After alcohol is absorbed through your stomach and small intestine and moves into your cells, it can disrupt the water balance in your body. And an imbalance of water in your muscle cells can hamper their ability to produce adenosine triphosphate (ATP), which is the essential fuel for all cells, including those in our muscles. A reduction in your body’s ATP can result in a lack of energy and loss of endurance.

It slows reaction time

Lastly, even small amounts of alcohol can result in a slowed reaction time and decreased hand-eye coordination. Not only can this impair performance, but a slowed reaction time can increase your risk for injury.

 

The effects of alcohol on memory

Performing your best often involves learning plays or strategies for an event. Alcohol impairs the functioning of the hippocampus, a part of your brain which is vital to the formation of memories. If you can’t form new memories, you can’t learn and store information.

Creating memories is a complex process that takes a long time, and many memories are established even when you’re not actively thinking about them. In fact, the majority of memory formation happens when you sleep. Alcohol disrupts the sequence and duration of your sleep cycle (even if you drink up to six hours before you go to sleep), which reduces your brain’s ability to process and store important information, including key performance notes.

 

The effects of alcohol on nutrition

It can't be used as energy

We tend to think that only carbohydrates, protein, and fat can provide energy (in the form of calories). But actually, that's not a comprehensive list – alcohol has 7 calories per gram (about halfway between the calorie value of carbs and fat). But unlike calories from the food we eat, your muscles are unfortunately not able to use alcohol calories for fuel.

Alcohol calories are not converted to glycogen, a form of stored carbohydrates, and are consequently not a good source of energy for your body during exercise. Your body instead converts the energy from alcohol into fatty acids and stores them in our fat tissue. As a result, alcohol consumption increases fat storage and can adversely affect your percentage of body fat.

It inhibits nutrient absorption

Alcohol itself is devoid of vitamins and minerals, and therefore is extremely limited in its nutritional value. But beyond that, it also keeps your body from absorbing these nutrients from other sources:

Thiamine (vitamin B1)

Thiamine is involved in metabolizing the food we eat into fuel as well as the formation of hemoglobin. Because vitamin B1 plays a role in metabolizing carbohydrates, it is essential for optimal performance. 

 

Vitamin B12

Vitamin B12 helps maintain healthy red blood and nerve cells. Because alcohol prevents b12 from being used in key processes in your body, chronic excess alcohol consumption may contribute to b12 deficiency symptoms, which manifest as anemia.

Folate

Folic acid is a part of a coenzyme involved in the formation of new red blood cells. A deficiency in folic acid can result in a reduced VO2max, which can negatively affect your endurance.

Zinc

Zinc plays an important role in the process of energy metabolism. Alcohol depletes your body’s zinc resources, which can result in a reduction in endurance.

 

The effects of exercising with a hangover

Hangovers are actually caused by alcohol toxicity, dehydration and the toxic effects of congeners (or the byproducts of fermentation) that are present in most alcoholic drinks. If you’ve ever experienced a hangover, you’ve probably felt the symptoms of nausea, soreness, depression, and headaches that frequently coincide... with a proclamation to never drink alcohol again. The symptoms can lead to decreased athletic performance and have been known to decrease aerobic performance capacity by as much as 11%. So, if you have a lingering hangover, it’s best not to exercise, as it can increase your risk of injury and further dehydrate you.

 

The verdict on alcohol's effects on performance

If you’re physically active, take the above points into consideration with  how drinking will affect your athletic performance. If you choose to drink, avoid anything excess of low-volume drinking (ex. a single glass of red wine) for 48 hours before your event, and be sure to rehydrate and eat before consuming alcohol post-exercise. 

It's Important To Workout With Consistency

 

Creating a Workout Plan to Achieve Consistency

Committing to a fitness regimen means mapping out a plan for an activity or a series of activities that can be done with consistency. For some people, it is common to become energized about working out and jump right in. In these cases, unless there is a long-term plan in place or some thought has gone into how the fitness activity will be sustained, there is often a drop off in enthusiasm, resulting in inconsistency.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. You will want to exercise at least three to four times per week for the best results. Getting a gym membership, purchasing home exercise equipment, investing in exercise DVDs or buying a bicycle may be some of the things you want or need to work out with consistency.

Scheduling Your Workout

Once you have decided on the type of exercise you want to engage in, creating consistency means being realistic about how much time you need to devote to your regular exercise regimen.  Create a workout schedule that involves at least a few minutes a day for a warm up, 20 minutes for a cardio activity and additional time for strength training and a cool down.  You might write down your schedule to solidify your commitment to your exercise plan.  

The Impact of Consistency on Physical Health

Working out with consistency is important for your physical health. Running for five miles on one day only to avoid exercising for the next two weeks will only leave you feeling sore. It is too straining for the body to experience sporadic spurts of strenuous exercise. For optimal results, you will want to build up to higher and higher levels of cardiovascular strength, flexibility and strength training. A gradual increase in intensity will allow your muscles, tendons and ligaments a chance to adjust to the strains and challenges of a fitness regimen.

Consistent Workouts and Mental Health

A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened.

Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Breathing Techniques To Sooth The Soul

 

Breath is vital. When we are stressed, happy, or exercising, breath causes a feedback loop for that physical state. However, breathing can be either voluntary or involuntary—which means that we can affect our physical state. Being conscious and breathing in a particular way can lead to deep relaxation, decreased pain, and improved mental state. 

Abdominal breathing, also called diaphragmatic breathing, changes the oxygenation levels in your body as well as strengthening the diaphragm. Many people feel calmer and more centered afterwards, and it may help to reduce negative emotions. Since it can be practiced anytime, anywhere, for free, and has been associated with a host of positive physical effects, why not try it today? 

Get Started 

n Sit or lie down comfortably, with your feet flat on the floor. Put one hand on your upper chest, and the other on your abdomen, just under your ribcage. Feel yourself breathing and become aware of how deeply or shallowly you are breathing 

n Take a deep breath, feeling your abdomen rise as you breathe.Your upper hand should move very little, while your abdomen lifts your other hand. Imagine a feeling of warmth as the breath moves from your mouth, down your throat, into your lungs, and your diaphragm expands. 

n Hold the breath for a count of four. 

n Exhale slowly through your nose for a count of four. 

n Inhale slowly to a count of four, feeling the warmth of your breath and your abdomen rising.Try to keep your chest relatively still. Hold the breath for four, then exhale slowly, and repeat. 

Reflect 

n Consider how your body feels different from before practicing conscious breathing. Are your shoulders more relaxed? Do your thoughts feel any different? 

Repeat 

n Five minutes is a good amount of time to affect your physiology, decrease anxiety, and improve mental state. However, even one or two abdominal breaths can be helpful! Although best learned sitting or lying down, any time you can consciously breathe is an opportunity, including standing in line at the grocery store. 

As you become proficient in abdominal breathing, you may want to tense your abdomen slightly at the end of the exhale, to push out the remaining air. If lying down, you can also try putting a book on your abdomen and lifting it with your breath. 

Over time, you may not need to involve your hands. Some people use visualizations, for instance, a half circle that represents in the inhale and hold, and a semicircle finishing the loop for the exhale and hold. Other people repeat a word as a mantra, like peace or joy, letting that word center their thoughts. 

Practice whenever you can. Because of how abdominal breathing affects your mental state, it may be especially useful when you are stressed out, tired, frustrated, or confused. Abdominal breathing can help you to relax, reset, and refocus. 

The Amazing Health Benefits of House Plants

Allergy Relief

Researchers found that rooms with plants have less dust and mold than rooms without any foliage. Leaves and other parts of the plants act as natural filters to catch allergens and other airborne particles. Common low-light houseplants like Chinese evergreen or the peace lily can do the job. Violets and other plants with textured leaves might be even better trappers. Avoid plants with pollen or spores.

Happy Blooms

Plants not only can brighten up your surroundings, but they can lift your mood.  Employees who work in offices with plants tend to feel better about their jobs, worry less, and take fewer sick days. Flowers in particular are a good pick-me-up. So liven up your room with blooms, like a lipstick plant, or a fresh bouquet and see if your outlook improves.

Spider Plants for Moisture

Furnaces and air conditioners can sap humidity indoors, especially in the winter. That can raise your chances for catching a cold or the flu, or make your skin itch. Houseplants add moisture to the air. One study found a collection of spider plants boosted the relative humidity in a bedroom from 20% to a more comfortable 30%. 

Air Purifiers

Carpets, paint, cleaners, printer toners and inks, and many other indoor objects give off pollutants called volatile organic compounds (VOCs). They can build up in the air and irritate your eyes and skin, worsen your asthma, or make it hard for you to breathe. Houseplants can soak up VOCs. Some good air-scrubbers are English ivy, asparagus fern, and dragon tree. 

Herbs for Better Digestion

Mint may help tamp down bloating, gas, and other problems after you eat. Common varieties you can grow in containers include peppermint and spearmint (essential in mint juleps). Basil, another herb for cooking, also can help calm your stomach. Try steeping the leaves in hot water.

Relaxing Lavender

This fragrant purple plant has been an important herbal medicine for centuries. You can inhale lavender oil or massage it on your scalp for aromatherapy. You can also boil the leaves for tea. Some studies suggest it may help calm you and help lower any anxiety. But more proof is needed.

Aloe for First Aid

Gel from this plant is a popular home remedy. It can treat sunburns and other minor burns. It can soothe your psoriasis and other skin conditions. Juice from the aloe plant can even help you poop if you’re constipated.

Restful Sleep

Plants take in carbon dioxide and give off oxygen. It’s how they turn sunlight into food, a process called photosynthesis. Some, like gerbera daisies, keep giving off oxygen even after the sun goes down. Put a few cheerful pots in your bedroom and the extra oxygen may help you sleep more soundly.

Stress Relief

Feeling the weight of daily pressures? Try and add a heart-leaf philodendron or a snake plant to your décor. It may help you relax. Several studies have measured people’s levels of blood pressure, heart rate, and the stress hormone cortisol while they handled a tough task or were under mental stress. Being around plants has a calming effect on people.

Sharper Focus

Plants may help raise your test scores, make it easier to concentrate on your tasks, and strengthen your memory. Students in classrooms with three potted plants performed better on math, spelling, reading, and science tests than kids in classrooms without any greens. Bring home a golden pothos or a bamboo palm and you just might clear that to-do list.

Faster Healing

Taking a bouquet of flowers or potted foliage to a loved one in the hospital can be more than just a thoughtful gesture. It may actually help them recover more quickly. Researchers found that people who had surgery got better faster if they had plants in their room or even a view of the nature from their window. They also tolerated pain better and needed fewer medications when surrounded by greenery. Try an orchid or a peace lily.

Better Mental and Emotional Health

Some therapists use gardening to help treat depression, schizophrenia, and other psychiatric conditions. Learning to nurture a living plant may help lower anxiety, improve attention, and lessen the severity of depression. Plants also might help people recovering from trauma, as well as those with dementia or who live in long-term care facilities

 

Fun Fall

The crisp, cool air and colorful, changing leaves mean autumn is officially here. But before you resort to months confined in a stuffy gym to stay active until spring, consider taking your workout outdoors. Chillier temps help keep you alert and make it harder for your body to become overheated. And, if you’re lucky enough to live near a park or wooded area, the scenery is more entertaining than TV or people-watching at the gym.

Bundle up and break free from the sound of clanging weights and pounding feet on treadmills with these fun, calorie-burning and muscle-toning outdoor activities:

Hiking

Fall is a great tie to go hiking, with cool weather, no bugs and, of course, magnificent views.  Plus, hiking burns mega-calories as you increase your elevation and really work those legs.  Hiking works multiple areas of fitness, it focuses on strengthening your muscles by climbing but also increases your cardio endurance as well.  Hiking up an incline gets your heart rate up, helping you burn calories and get fit. You’ll also be working multiple muscle groups.  As you hike up and down even small inclines involve the glutes, quads, hamstrings, core, and feet.  Best of all hiking gets you outside, lets you get back to nature, clear your head and helps you remember there is a world outside.  

Touch football or soccer 

Got kids? If not, got friends? Gather a group and head outside for a game of flag football or soccer. Sports activities are a great way to blow off steam, have fun and work out without feeling like you’re exercising. An hour-long football game will get your heart pumping, work several different muscle groups and burn off about 400 calories. When you’re finished, celebrate the win by sipping a steaming mug of hot cocoa.

Mountain biking
Autumn is the perfect time for bike riding. Surrounded by nature’s beautiful colors and feeling the chilly breeze against your skin, you won’t even think about how much time you’ve clocked or how many calories you’re burning. But burn, you will. An hour-long ride will knock off 500 calories or more.

Horseback riding
So it’s not your typical workout. But heading out to the country and hopping on a horse feels so fall, and it’s a surprisingly good way to work your leg muscles. You’ll also burn 350 calories an hour. Bring the kids or a friend and make it a memorable day.

Stadium training Head over to a local high school or sports stadium for a mini personal bootcamp or training session. Jog or walk around the track, do lunges across the field, climb the stadium stairs and incorporate pushups and sit ups.

Run a trail
Instead of taking a hike or running on pavement, challenge yourself by blending the two. Combining these activities works both the muscles and cardio because of the uneven and continuously changing terrain. It’s a great, challenging workout, especially if you’re already a runner. This type of running burns about 10 percent more calories than regular running and also helps develop agility, core and balance.

Run or walk for a cause 

Are you passionate about a particular cause? Find a charity run and sign up! Whether you run or walk doesn’t matter. Just being there and participating is what counts, and you won’t even realize the calories you’re burning along the way.

Trainer tips:

• Be sure to stay hydrated before, during and after an outdoor workout. When the weather isn’t as warm you may not feel as thirsty and forget to hydrate. Always keep water handy in a reusable, BPA-free bottle. 

• Just because it’s cool outside doesn’t mean the sun’s rays aren’t strong. Apply sunscreen before heading outdoors.

 

Mental Health Benefits of Exercise

 

A Brief Review On The Importance Of Exercise

According to the National Institutes of Health, aerobic exercise and other forms of movement are linked to a reduction in depression and anxiety. Getting your body moving and engaging in exercise comes with a series of other health benefits.

While your mental health certainly reaps advantages, so does your emotional health and physical health. As you can imagine, different types of health are inherently tethered to one another. This means that your emotional and physical health can impact your mental health and vice versa. For these reasons, getting regular exercise can only help you.

If you are not used to exercising or are unsure of where to begin, don’t worry. The benefits of exercise are not mutually exclusive to an intense and rigorous movement. Light stretching, jogging in a park, or running for ten minutes on a treadmill a few times per week can work wonders. Exercise can work miracles at all levels; as you progress, you may find yourself feeling ready to take on more intense levels of physical activity, but if not, that’s OK too.

Why Does Mental Health Matter?

Understanding the leading mental health benefits of exercise is all well and good. However, for this information to stick, it’s equally critical to know why mental health is so important. Having a complete understanding of how much mental health impacts your life can be a motivational factor as you seek to reap applicable benefits from exercise.

Psychology Today explains that the presence of a healthy mind allows human beings to understand life experiences, stay in touch with their emotions, and more. High quality of mental health allows you to process things clearly and move through the world productively. Being a mentally healthy individual impact the way you feel about yourself, how you interact with others, and so much more.

By exercising regularly, you can actively take steps to improve your mental health. Believe it or not, every little bit counts, even if you are not consciously aware of the benefits that each session of exercise has on your mental health.

The Leading Mental Health Benefits Of Exercise

Science, psychology, and other studies have documented the positive impacts that aerobic exercise and other forms of physical movement have on mental health. Since the importance of exercise and mental health have been individually covered, it’s not imperative to note the top six mental health benefits of exercise.

No matter who you are, what your lifestyle is like, or what challenges you may be facing, there is always room for regular exercise to help your mental wellbeing. With that in mind, you deserve to know about the following six mental health benefits.

Stress Reduction

Cutting back on stress is one of the most important mental health benefits that you can get from aerobic exercise and other forms of physical activity. The American Psychology Association explains that 44% of adults engage in walking or other forms of exercise to cope with stress.

The reduction of stress can only positively improve the quality of your life and mental health. This is why regular exercise can improve your interpersonal relationships, manner of processing information, and your ability to deal with challenges. Each of these factors impacts your ability to move through the world and productively carry yourself. Exercise helps in many ways, but the reduction of stress most certainly takes the cake.

Clearer Thoughts And Memories

Another of several mental health benefits of getting in exercise includes clearer thoughts and memories. When you get your body moving, endorphins are released. Now, while these endorphins make you feel better physically, they also improve concentration skills and help foster new brain cell growth. Having clearer thoughts and memories is both great for your mental health, but also helpful for combating certain declines linked to aging.

Better Sleep At Night

Getting a high-quality, proper night’s rest is another one of the benefits of exercise. Because regular exercise increases the physical temperature of your body, your brain can have an easier time winding down when you want to sleep at night.

Additionally, another one of the sleep-related health benefits of exercise includes circadian rhythm regulation. Each person’s circadian rhythm determines when they feel sleepy and awake. In the long run, getting a consistently great night’s rest can benefit not only your mental health but also your emotional and physical health.

Allows For Connections With Other People

Interpersonal relationships — or lack thereof — play a vital role in the mental health of any individual. Thankfully, exercise paves the way for you to connect with other human beings, if this is something you’re interested in.

Granted, some people do choose to exercise alone, but there are several ways to get your body moving with others. Taking workout classes regularly or signing up for a gym membership can help you connect with other human beings. In the long run, these positive relationships can pave the way to better social skills or connections that you previously didn’t have. As you can imagine, all of this can impact the quality of your mental health and how you see the world.

Helps You Learn More About Yourself

Being in touch with who you are playing a vital role in your mental health. If you’re interested in learning more about yourself, then you will certainly want to partake in regular exercise.

As you’ve probably gathered by now, not all forms of exercise are the same. Some people prefer light exercise or aerobic exercise. Others find that getting in more intensive exercise such as high-intensity interval training (HIIT) is more beneficial for them. No type of exercise is inherently “better” than the other. The type of regular exercise that you choose to engage in is up to you; however, it can help you learn more about yourself and your interests.

In the long run, this information can be good for gaining a stronger sense of self-awareness, something which greatly impacts mental health.

Reduces Your Likelihood Of Physical Health Issues

As previously stated, all forms of your health — whether physical, emotional, or mental — are interconnected with one another. This is why a reduced likelihood of suffering from physical health issues is listed as a top mental health benefit of exercise.

Physical health issues can play a very real role in the quality of someone’s mental health. People with concerns about their ability to function, provide for themselves and/or their loved ones, etc. can suffer from mental health issues like depression or anxiety. However, getting your body moving regularly can reduce the likelihood of dealing with subsequent mental health problems.

Sometimes, prevention can be one of the greatest benefits of all. Taking care of your physical health can ultimately help you afford the luxury of bypassing certain mental health issues. Taking care of yourself always pays off, even if you are not immediately or consciously aware of its benefits.

A Final Word On Exercise And Mental Health

The benefits of exercise on mental health are undeniable; however, getting your body moving regularly does not automatically mean that you’ll never deal with any challenges in life. Left unchecked, these challenges can take a toll on your physical, emotional, and mental health. Exercise certainly plays a very powerful role in the quality of mental health; however, it is not the only determining factor or end-all.

Stability Core Exercises

 

Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture.

There are many methods for developing core strength, as well as various pieces of equipment that assist in that development. However, there are plenty of exercises that require only body weight or basic equipment. The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged.

The following seven core stability exercises can be added to your current workout routine. If some of these exercises feel too challenging, try the regressed version given in italics. If the featured equipment is not available, use your own body weight. 

BOSU Bird Dog

Focus: Core stability
How to Perform: Set your right knee on the center of the dome and place both hands on the floor underneath the shoulders. Extend the left leg behind you to hip height; keep the foot flexed. Raise the right arm to shoulder height with your thumb facing the ceiling. Hold for 20 seconds and switch sides.
Regression: Perform the exercise on the floor.

Supine Toe Taps

Focus: Core stability
How to Perform: Lie on your back and place your arms by your sides. Engage the abdominals and draw the navel toward your spine. Lift the knees to 90 degrees. On a two-count, lower your right foot to touch the floor, and on a two-count, return it back to 90 degrees. Perform the same movement with your left leg and continue to alternate tapping the right and then the left foot onto the floor. Perform 10 reps on each leg.
Regression: Keep your feet on the floor, and slide your heel on the mat, alternating legs.

Marching Hip Bridge

Focus: Lumbo-pelvic stability
How to Perform: Lie on your back and place your hands by your sides. Lift the hips and hold a hip bridge. Lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot onto the floor and then lift the left foot to 90 degrees; return to center. Keep the hips lifted and maintain a neutral pelvis as you alternate leg lifts for 20 repetitions.
Regression: Hold a static hip bridge, keeping both feet on the floor for 30 or more seconds.

Stability Ball Deadbugs

Focus: Core stability
How to Perform: Lie on your back and lift your knees to 90 degrees. Place a stability ball between your lower legs (near the knees) and press your hands and legs into the stability ball. Engage the core and draw the navel toward the spine. Extend the arms and legs—the straighter the limbs, the more challenging the pose. Make sure the knees stay at 90-degrees when returning back to center (the calves touching the hamstrings makes the exercise easier). Complete 10 reps on each side.
Regression: Perform the exercise without a stability ball, and keep your knees at 90 degrees as you lower. It’s similar to toe taps, but with the addition of the arms.

Forearm Plank With Toe Taps

Focus: Core stability and hip strength
How to Perform: Position the body into a forearm plank with the feet touching. Begin alternating lateral toe taps, where the right foot pushes away from the body, touches the floor and then returns to center. Repeat with the left leg. Complete a set of 10 reps on each leg. Use a BOSU to make the exercise more challenging.
Regression: Perform a static forearm plank with feet hip-distance apart.

Side Plank With Torso Rotation

Focus: Core strength and shoulder stability
How to Perform: Position the body into a forearm side plank. Both legs should be extended. Lift the top arm over the chest and then rotate with your rib cage to draw the hand underneath the ribs. Repeat this motion for 10 to 12 repetitions and then perform on the other side.
Regression: Perform the exercise in modified side plank with your bottom shin on the floor.

Single-Legged Deadlift

Focus: Posterior strength
How to Perform: Hold a set a dumbbells and stand tall with feet hip-distance apart. Lift the right foot off the floor; hinge the pelvis to glide over the top of the left leg. The head and the foot should counterbalance each other. The lowest hinging point should be when the body is parallel to the floor. Keep the pelvis as neutral as possible. Complete 12 repetitions on each leg.
Regression: Perform the exercise without dumbbells or complete a deadlift with both feet on the floor.