Exercise and Fitness Forum

?You have to have the right tools for the job.? ? Bob the Builder

Well the first tool kit article went over pretty well, so I thought I?d expand on it a little.  It might take a few more articles though. Not that I?m bragging or anything, but my tool kit?s pretty big.

I already wrote about my number one tool in my tool kit being my log book. If you haven?t read that article yet here?s the link:

http://obesityhelp.com/forums/fitness/cmsID,8458/mode,content/

My second most used tool is probably my neoprene elbow supports. Now, I?m a freak of nature, so I use the neoprene ?knee? supports on my elbows. They?re just bigger to fit my arms better.

I?m a little older and have been training since the dawn of time, so have the injuries that go with it. My joints just have kind of a constant ache I tend to ignore. On most days, I could probably still get away with training without the elbow supports. They provide me with a few benefits I just don?t want to give up though.

The elbow supports are my insurance against further injury.  There?s never a 100 % guarantee against any injury, but the neoprene supports provide a nice compression that doesn?t cut off circulation, but still provides some snug support. The neoprene also holds in the heat and keeps the muscle, tendons and ligaments warm. I even wear them during warm-ups during track season, because there are such large wait times between warming up and competing, so they keep my joints warm. So basically, my elbows and arms just feel better when I?m wearing them. They?re not cheap, but they are a good investment.

Next are my wrist wraps. I actually have more than one pair or these. The wraps I use for most of my training are a softer, cotton wrap with a Velcro end. They?re about 2 feet long which lets me wrap farther town my forearm for more support on some heavy pressing exercises. These are just more comfortable for 90 % of my training. I can wrap them a little loose for ?some? support (it might just be all psychological but works for me) or I can really crank them tight for some solid support with heavy loads. During my power lifting training I?ll use a stiffer, shorter wrap that pretty much cuts off the circulation to the hands, but provides the most support for a heavy max attempts.

There are some little tricks regarding wrist wraps, probably WTMI (Way too much information) but here ya go. If you start the wrap up into the palm, just below where the thumb connects to the palm, it takes away the wrist joint. That provides more support for heavy pressing exercises. Also if you have a weak grip and want to do some deadlifts or whatever, you can use the wraps to enhance your grip. Close your fist as tight as possible?then put the wraps on your wrist, as tight as possible. You?ll find you can?t open your hand completely. That helps you hang onto the weight better. Also wrapping farther down the forearm provides some added support for heavy pressing and curls. It?s just something to try if you?re forearm or wrist is hurting from any exercise.

Next there?s my trusty lifting belt. I remember having one special made for me when I was 400 pounds. They had to kill a really big cow for that one. I used to call it the world?s largest weight belt. The guys in the gym used to make fun of it because it was literally taller than me when I held it up and I?m around 6? 3? (I?m taller on a good hair day?errr..never mind).

I use a powerlifting belt now, which has a lever to tighten it instead of a buckle. It?s just easier to get very tight and loosen it up with just a flick of a finger. The belts with buckles just don?t tighten up as easily as the lever belts. Anyone that?s ever had 3 guys that can each bench press 600 pounds, pulling and tugging on you to tighten up a belt, knows what I?m talking about. (This is a psycho powerlifting thing; most normal people never have to go to this extreme. Although I?ve heard it?s fun on a lonely Saturday night.)

A powerlifting belt is 4 inches wide all the way around, so it provides more support for the midsection. Bodybuilding belts and general purpose belts are tapered for comfort and generally 2 to 3 inches wide in the front and 4 to 6 inches wide in the back. Some are thicker than other, some made of leather, some of nylon. Belts are like shoes, every one fits different, so try it on before you buy.

The general misunderstanding about lifting belts is how they help you. Most people think the pressure they put on the lower back is where they provide support and safety. That is basically true to some extent. But the real story on lifting belts is when they are cinched up tight, they create an internal pressure that surrounds the ?spine?, not the lower back muscles. That?s what the belts are protecting when used for heavy squats and overhead lifting.

Personally, I try to not use the belt as much as I used too. There?s a theory that I tend to agree with, that not using the belt, except on your heaviest sets, builds up your strength in your abdominal, core, midsection or whatever you want to call it now-a-days. Relying on your belt too much can actually weaken your core area. So, there?s really no need to wear it while you?re lying on a bench or doing dumbbell curls. If you?re training for general fitness or to stay tone (I hate that word btw), you might not need a lifting belt at all.

That?s it for now. I still have a lot of different tools I use for training that I?ll share soon. Hope this helps some of you. If you have any questions, feel free to email me or stop by the Weight/Resistance training forum. I?ll be at the Obesity Help convention in Lexington, Ky on October 26 ? 28, if you?d like to stop by and say hi or have any question for me, I?d be more than happy to chat.

http://www.obesityhelp.com/forums/fitness/a,messageboard/board_id,5104/cat_id,5608/