Favorite Exercise: Deadlift
“We love to get all of our athletes deadlifting well, whether they’re 15 or 70,” Azze says. The deadlift works everything from the hands to the calves, with a focus on the core (hips, glutes, abs, and lower back areas), as wells as posture integrity, breathing, and managing physical stress. Azze focuses on using a proper grip, hip-hinging correctly, keeping their shoulders retracted, avoiding inflection through the lumbar spine area, and engaging their core by driving through their hips and glutes. Illustration Credit: MCKIBILLO Romanian Deadlift
With feet pointed straight ahead and shoulder-width apart, hold a barbell in front of your mid-thighs, hands slightly wider than shoulder-width apart, knees slightly bent. Keep your back flat and knees slightly bent. B.
Bend forward at the hips, lowering the bar toward the floor, going only as far down as you can without rounding the lower back. Rise back to the starting position, concentrating on extending your hips as you stand. Did you know?
A recent study found that deadlift workouts could quickly improve a client’s explosiveness: Researchers at Texas Tech put subjects through twice-weekly deadlift training, and in 10 weeks time, saw a 7.4% rise in vertical jump height, along with a leap in peak torque for the knee flexors (21.3%) and extensors (25%).
BOOST YOUR SKILLS Get Your PES
Important information about NASM’s Performance Enhancement Specialization (PES). What it is:
PES provides the concepts and knowledge to build individualized, sport-specific training programs to give athletes a richer training experience and better performance, from youths to professional athletes, teams, and weekend warriors. Who it’s for:
Anybody who wants to help athletes get to the next level—and take their career there too. What it takes:
PES candidates have one year to complete the course and pass an online exam. NASM provides multiple resources for learning, including a textbook, online lectures, study guides, quizzes, and a practice exam, plus the Cardio for Performance online course. A hands-on workshop is also available. Benefits for your business:
PES is recognized throughout the industry, and it may qualify you for advancement at your facility, set the stage for a new career, or help you build a niche business, such as working with mountain clients. “It gives you an easy-to-follow, step-by-step model that allows you to take anyone and help them get better at what they love to do,” says James Fisher, NASM-CPT, CES, PES. “It’s systematic, but it’s also flexible. It works for any sport, any client.” Learn more:
Visit nasm.org/pes or call 855-619-8278
. Trainers with PES can learn more about sport-specific programming strategies in Appendix A of NASM Essentials of Sports Performance Training.