Emotionally Manage Negative Reviews

emotionally, manage, negative reviews, excellent, good, average, poor, worst

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video and I learned some good stuff.

When we have company, we read customer reviews to improve the products/services. But we have a way of thinking that can hinder the company’s evolution. Here is an example, for a product the are 10 positive reviews and 1 negative review. The problem is that the entrepreneurs will think 1000 times more about the negative review rather than 10 reviews positive.

Bad comment

emotionally, manage, negative reviews

To change this way of thinkging, it’s necessary to understand that this is part of human nature. We have been educated by evolution to focus more on negative things than positive things. And yes, our ancestors lived in an unstable environment during the vast majority of the existence of the human being. Here are some examples :

  1. Our ancestors were very attentive to the elements that were partially negative. They could be very happy, have a great day but they had to pay attention to the powerful animals that could, by surprise, kill them.
  2. Our ancestors had to pay attention to the disputes that had in the village because these disputes could deteriorate the village’s stability. This can result in creating friction that undermines trust in terms of collaboration for survival.
  3. Our ancestors were never satisfied with their situation and this motivated them to improve their lifestyle through science.

Solution

emotionally, manage, negative reviews, positive

As you’ve seen, this is a way of thinking that we have in human nature and there are some tips to avoid being obsessed with these negative reviews. I propose 3 solutions :

  • Ignore them. The more negative reviews you see, the more you’ll be desensitized to that. It’s not very complicated because if your company is working well, you have few negative reviews.
  • Delegate the management of reviews to a member in your company. This allows you to avoid being on the front line in the emotional impact to be less affected. It’s true, this solution have a problem. It creates distance between the entrepreneur and the customers feedbacks. It’s for this reason that it’s recommended to set up a procedure for the member who handles the reviews saying : « From now on, it’s you who manages the reviews. The thing I would like you to do is that you only transfer negative constructive reviews to me ». Negative constructive reviews are the criticisms where you see the urge to help.
  • Create an email address only for positive reviews. For example, you can name this email : « positivereviews@yourCompanyName.com » and tell to the person who manages the reviews that each time he/she receive a positive reviews, he/she send it to this email. You can also tell to this person to make a screenshot of a positive review from social media and send it to this email.

With this email address, you create the email of happiness. This will be useful for moments of demotivation and doubt. If, for example, there is an negative reviews that makes you feel bad and you think about it several hours later, you can log on this email, read positive reviews and realize that you’re doing a good job. It’s really a special feeling to know that you’re changing the lives of many people. It’s really fantastic and it allows you to relativize.

It’s possible to make a combination of the 3 solutions. It means, you force yourself to read the negative reviews to desensitize you ; you delelgate part of the process to manage the reviews ; you create a magical email as a psychological support.

These solutions allow you to put things in their place so that you don’t get overwhelmed by negative emotions.

It’s possible that you know of other methods to handle negative reviews, if it’s true, share your method with us in the comments section.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Shoulder Instability Or Dislocations

shoulder instability anatomy

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Shoulder is the most mobile joint of the body. This allows you to lift your arm, rotate your arm and lift your arm over your head. It’s possible to have a greater range of motion with less stability.

How

Shoulder instability

This happens when the humerus head (the upper arm bone) is forced out of the shoulder’s cavity. Usually this happens as a result of a sudden traumatic injury.

Once the shoulder is dislocated, the shoulder is vulnerable to repeat. When the shoulder is loose and slips several times, it’s called a chronic shoulder instability.

The shoulder is made of 3 bones : humerus (upper arm bone), scapula (shoulder blade) and clavicle (collarbone).

Dislocation shoulder

shoulder dislocation anatomy

This may be partial, which means that the arm’s ball partially comes out from the cavity. This is called a subluxation. This can be complete which means that the arm’s ball comes out completely from the cavity.

Symptoms

Symptoms of chronic shoulder instability are :

  • Pain caused by the shoulder injury

  • Repeated shoulder’s dislocation

  • Repeated instance of the shoulder giving out

  • A persistent sensation of the shoulder that is loose, slipping out of the joint or hanging.

Diagnosis

Specific tests help assess shoulder instability (including general relaxation of ligaments). A doctor may prescribe imaging tests such as X-rays, CT Scan or MRI to confirm the diagnosis and identify other problems.

Treatment

First, chronic shoulder instability treated with nonsurgical options. If these options don’t relieve pain and instability, surgery may be needed.

Nonsurgical treatment

shoulder dislocation treatment non surgical

Generally, it often takes several months of nonsurgical treatment before success can be assessed. Nonsurgical treatments includes :

  • Activity modification

  • Non-steroidal anti-inflammatory medication

  • Physical therapy

Surgical treatment

shoulder dislocation treatment surgery bankart repair

Often, surgery is often required to repair torn or stretched ligaments so that they can maintain the shoulder joint in place.

Bankart lesions (tearing of the front labrum from the cavity) can be repaired surgically using suture anchors to reattach the ligaments to the bone.

Arthroscopy => Soft tissues of the shoulder can be repaired using tiny instruments and small incisions. It’s a procedure that is done the same day or outpatient. Arthroscopy is a minimally invasive surgery. The surgeon examines the inside of the shoulder with a small camera and performs the operation with special instruments.

Open surgery => These are patients who require open surgical intervention. This involves making a wider incision on the shoulder and performing the repair under direct visualization.

Rehabilitation

After surgery, the shoulder can be temporarily immobilized with a sling. When the sling is removed, it’s essential to do ligament rehabilitation exercises. These exercises improve the range of motion of the shoulder and avoid scarring during ligament healing. Thereafter, exercises for strengthening the shoulder will be added in the rehabilitation program.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Overuse Injuries

overuse injuries sport injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here .

Anterior Cruciate Ligament Injuries

anterior cruciate ligament injury tear

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Knee is the largest and most complex joint of the body. There are 4 primary ligaments (with their muscles and tendons) and secondary ligaments for the knee to function properly. Here are the ligaments of the knee : there are 2 ligaments on the side the medial collateral ligament (MCL) and the lateral collateral ligament (LCL) and two crossed ligaments in the center of the knee, the anterior cruciate ligament (ACL) and the posterior cruciate ligament (PCL).

Anterior cruciate ligament connects the front top part of the shine bone to the back bottom part of the thigh bone and keeps the shin bone from sliding forward.

anterior cruciate ligament

Injury

anterior cruciate ligament injury tear

There are several ways to have an injury to the anterior cruciate ligament :

  • The injury can be done because of a direct hit on the knee, which often happens in team sport.

  • The injury can be done without contact with an object in a situation where the knee forced to be in a abnormal position, which causes a tear in one or more ligaments of the knee. Or when an athlete in the race change direction. Or when an athlete make a hyperextend of the knee when landing a jump, which often happends in agility sports.

Diagnostic

In the majority of cases, the doctor is able to identify what is the injured ligament. But the knee can also be injured at the joint on the surface and in this situation, it’s more difficult to diagnose because of knee swelling. To make an accurate diagnosis, it will be necessary to use a MRI scan or arthroscopy.

Prevent

There are several fast, powerful movements that lengthen (eccentric phase) and shorten (concentric phase) a muscle. These prevention programs are for injuries without contact. These exercises are to improve the nerves/muscle control of the knee. These prevention programs use plymetrics, balance and strength/stability exercises.

Plymetrics

It’s a fast, powerful movement that lengthens (eccentric phase) and shortens (concentric phase) a muscle. The concentric phase increases the muscle power. Here is an example, an athlete who jumps from a box and immediately jumps into the air after touching the floor.

Balance

Balance exercices are done with the wobble or balance board. It’s also possible to perfom exercices by throwing a ball with a partner while balancing on one leg.

Strength/stability

To improve single-leg core strength and stability, there are excellent exercices such as jumping and landing on one leg with the knee flexed and momentarily maintaining this position.

Surgical treatment

In the past, there was a technique that consisted of stitching the ligament together but it was rarely successful. Currently, the technique involves reconstructing the anterior cruciate ligament by building a new ligament from tissue taken from one of the other tendons around the knee or from on organ donation. This tissue passed through drill holes in the thigh bone and the shin bone, and then ancored in place to create a new anterior cruciate ligament. Over time, this transplant becomes mature and becomes a new living ligament in your knee.

Recovery

recovery

Rheabilitation of the knee after the reconstruction of the anterior cruciate ligament requires time and work. To have a complete function, this can last between 6 weeks and 6 months depending on the severity and level of activity. Rehabilitation rate may take time depending on the specific requirements of the sport/physical activity of the individual.

The overall success rate of the anterior cruciate ligament surgery is very good. A lot of study show that more than 90% of patients are able to return to sport without symptoms of knee instability. It’s true that some patients complain of stiffness and pain after surgery, that is why it’s necessary to make an aggressive rehabilitation until the new surgical technique to reduce these problems.

Statistics

  • One of the most commonly injured ligament in the knee

  • Female athletes participating in basketball and soccer are 2-8 times more likely to suffer anterior cruciate ligament injury.

  • Athlete who suffer anterior cruciate ligament injury at increased risk of arthritis development later in life.

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-Steph

Variant To Avoid Dumbbell Bench Press Shoulder Pain

shoulder pain

What’s up ? This is THE stephane ANDRE ! I watched an Athlean-x’s video  and I learned some good stuff.

I wrote an article about to avoid pain when you do dumbbell press or overhead shoulder press because I have a pain when I do it. Click here to read the article  . I have the same problem with the dumbbell bench press. I have pain when I do it, so I write this article to continue this exercise without pain.

Bench press is one of the fundamental exercises to build muscles but with this pain, I wondered if I should continue doing this exercise because it hurt.

Problem

The reason for this pain may be a biceps tendonitis, a torn labrum, an inflammation or shoulder impingement (inflammation in rotator cuff). All these problem create instability during this exercise while we know that stability (body’s stability and dumbbell’s stability) is very important to perform the movement properly.

In the case of a torn labrum, labrum is tied to the biceps tendon or rather the biceps tendon is attached to the labrum. During the movement, it’s the tension of the biceps tendon that pulls on the torn labrum.

Solution

The solution is to change the elbows position. To do the classic bench press, the elbows are at between 45° and 90°, dumbbell held horizontally in the hands and you press up. To calm the pain, we’ll change the position. The technique is to tilt the dumbbells so that the dumbbell’s back are facing the ceiling.

Classic dumbbell bench press

dumbbell bench press

dumbbell bench press

dumbbell bench press

Variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

Tilting the dumbbell’s back does 2 things :

  • This brings your arms closer to your body because you use a semi pronated grip. With this position your hands and arms make your shoulders have a neutral position. It’s the equivalent of barbell corner press which helps to reduce the pain caused by dumbbell press .

  • You use your triceps more than your biceps during the movement. With the classic position, you use your biceps to stabilize dumbbells than your triceps. With this position, you flex your elbows so you use more triceps to stabilize dumbbells than your biceps.

 

 

dumbbell bench press
Classic dumbbell bench press

 

variant dumbbell bench press
Variant dumbbell bench press

Using more triceps than your biceps will seriously reduce the pain or make it disappear because there is less tension through the biceps and it will less pull on the torn labrum. If you have biceps tendonitis or inflammation, this will seriously decrease the pain. Try this technique and you’ll see that it will be the first time you’ve been doing pain-free bench press for a long time.

When I had this pain during this exercise, I thought of 2 options :

  • Stop doing bench press because you can’t support the pain anymore

  • Use lightweight

Now that I know this technique :

  • I can continue to do bench press

  • I can keep the same weights and increase them

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Squat Correctly (Part 3)

squat

Classical errors

I read a Nerd Fitness article  and I learned good stuff.

Click here to read Part 1 and Part 2 

Squat is a movement that we make since baby, it’s a basic movement. But when I started to do squat with weight, I make mistakes and I’m going to talk about the classical mistakes we make when we’re newbies.

Put all the weight on your toes

You need to have your heels glued to the floor throughout squat. This is important for spreading your bodyweight and weights on the barbell.

You also distribute part of the weight on the balls of your feet but it’s not the total weight. You should be able to move your toes in all directions during the squat.

The total weight (your bodyweight + weight on the barbell) is divided between the ball of your fee and your heels.

Don’t squat down too low

Your squat should go down at least until your hips joint are below your knee (parallel).

Maybe you have a special training that asks you to make a lower squat, it’s up to you to see. But making a parallel squat is enough to work your muscles well.

When you do a partial squat , so you have a squat above the parallel, you’ll work more your quadriceps than your hamstrings, in addition you put a lot of stress on your knees. The more you squat down, the less pressure you put on your knee.

Very, very often, people make a connection between squat and knee problems. Unfortunately, it’s a negative myth, a lie that makes people afraid of squat. For exemple, a gym member saw me with my knee wrap and said : « Be careful when you squat, you’re going to hurt yourself ! ». But does he know that my knee wrap increase my squat’s performance by 5-10 % ? I don’t think so. Here are some interesting articles here  and there .

The more you squat down, the more you work your glutes. But when we squat down, we have to go back up. And more we go down and more it’s harder to go up (strength and flexibility). The squat in parallel (your hips joints below your knee), it’s enough.

If you have trouble to squat down at the parallel, it could have several causes : little mobility to your ankles, to your hip flexor or your hamstrings ; weak glutes ; poor pelvic alignment (among many other things).

Knee position

squat knee position

To do a good squat, you must have your knees aligned with your toes. As the body of every human being is unique, the position is slightly different from one person to another but your knees shouldn’t be too much outside or too much inside. Your knees are more or less in the center.

Back position

squat back position

During the whole squat, you need to have your torso up and your shoulders back. This position allows you to have your spine in a « neutral » position. This avoids having your back in hyper extend and not having your shoulders rounded forward.

Head position

squat head position

There are people (even personal trainers) who will tell you to look up or down. Let’s test it right away with an anatomical version.

When you look at the ceiling, your cervical spine is in an unsecured position and when you add weight, it becomes dangerous. Look at the ground is not better.

You need to have your head in a « neutral » position. To be able to do this, look straight in front of you. Focus on a point in front of you so that you’re able to hold a tennis ball between your chin and your torso.

Too much weight on heels and inside/outside of the feet

Often, when we’re beginners, we are so focused on putting the weight on the heels and having a good position with the knees we forget to keep the ball on the floor. You need to divide some of the total weight on the ball of the feet because it’s very difficult to keep the balance when all the weight is on your heels.

It’s the same for the inside or outside of your feet. As you put the total weight on your heels, you try to keep balance with the inside and outside of your feet. Keep the ball of your feet on the floor to distribute part of the total weight and it will be easier to keep the balance.

Complex

complex

Don’t worry, I also had difficulties to do a squat with a good technique. I’ll explain to you something I used to learn the technique. Using a box or a bench is also useful for people who have knee problems and can no longer do bodyweight squat.

Using a box/bench is great for learning to squat down by distributing well the total weight between the ball of your feet and your heels rather than on your knees and toes.

Find a box/bench that allows you to be in parallel with your squat when you’re sitting on it.

The lower the box/bench is, the more it will help you to have stronger hips. If the box/bench is exactly parallel, it will help you to have stronger quadriceps. If you’re a squat beginner, don’t worry, a box/ bench at the right height for you to be in parallel or a little below when you squat down is perfect.

Let’s go to do bodyweigth squat. Put the box/bench behind you and do one step forward.

Inspire, throw your butt back, keeping your knees aligned with your toes and squat down until your sit completely on the box/bench. Keep your body contracted and control movement.

When you seated, don’t move and study your position. Is your back and core contracted ? Is the total weight distributed between the ball of your feet and heels ? Is your head in a neutral position ? Once you answered these questions, you can get up by using you hips up. Don’t shift the weight forwards on your toes to help you get up. Use your heels, keep your shoulders back with your chest up and keep your knees aligned with your toes.

After some sets, you’ll understand how to better use your body and you’ll be able to make the movement in a fluid way.

You’ll know when you’re doing a good squat. This is when you’re in the low position of squat and when you get up, you don’t swing forward but you put the weight on your heels.

Long life to squat

Squat is cool

Ok, the majority of people say that squat is bad for knees but the truth is that it’s the safest movement and one of the best to improve your knees health (when the squat is done with a good technique). This help to strengthen your knees, improve your stability and reduce the risk of injury. This is valid for people over 60 years old.

If you already have a knee problem or have pain with squat and think your do squat with a good technique, you need to see a doctor or a physical therapist to check your knees.

What are your difficulties when you try squat ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Back To The Source Of Equipment (Part 2)

source water river

I read a Nerd Fitness articles  and I learned good stuff.

If you didn’t read the part 1, click here

Racks Et Machines

To do squat, there are differents equipements, we name it « racks ». Let’s go.

Squat stands

squat stands

It’s 2 pieces standing, next to each other to hold the Olympic bar. It’s handy because it’s portable and you can do squat outside. But in a gym, it’s not great because you can’t put heavy weights, it’s too fragile.

Squat rack

squat rack

It’s 2 bars that are standing tied with horizontal bars. With the Squat racks, you can put heavy weights.

Power rack

power rack

It’s my favorite. It looks like a large rectangle with poles in vertical and horizontal. The Power racks have holes for placing J-hooks to adjust the height of Olympic bar. What is cool is that you can do several exercices with like pull-up, bench press, overhead press and dips.

Smith machine

smith machine

Smith machine looks like Squat racks except that the bar is guided.

Gym staff will tell you that it’s a machine to do squat safe. I don’t advise to use this machine because it forces your body to make unnatural movements. This scientific study (https://www.ncbi.nlm.nih.gov/pubmed/19855308 ) shows that you have better results with a squat with free weights.

The difference between Squat racks and Smith machine is that the bar where you put weights is fixed on Smith machine.

Weight machine

plate loaded machine weight pin loaded stack machine weight

Weight machines are in 2 categories : Pin loaded (stack machine) and Plate loaded. Pin machines have a rectangular weight stack with a hole to put the pin. More the pin is low, more the weight is heavy to lift. What is cool with this machines is that you don’t need to look for weights anywhere in the gym.

With Plate loaded, there is no weights attached to the machine. You put weights on the machine yourself. Plate loaded machines have a wider range of motion than Pin loaded.

Cable machine

cable machine

No matter the size or design of the cable machie, it will always be a pin loaded (stack machine). A handle is at the end of the cable and you can pull or push in different directions. Cable machine can be an alternative for some exercices you do with dumbbells or barbells. Cable machine has a wider range of motion.

Pull-up Bar

pull up bar

You know in most gyms, there is no real pullup bar (like in my gym). If you don’t find a freestanding bar, there are several alternatives like power rack, smith machine or the top of the cable machine.

Dips station

dips station

Usually dips station is integrated into the power rack or the cable machine. You can find some that are freestanding.

Assisted Pullup /Dip station

assisted pull up

It’s a Pin loaded (stack machine). You choose a weight and you put yourself on the platform. The weight you choose will help you to do pullups or dips. For pullups, I advise you to do Lat pulldown and the day where you can lift your bodyweight, you do freestanding pullup.

Bench

adjustable bench

Ajustables benches and standard flat benches are types of benches you will see in a gym. To do incline and decline exercices, ajustable bench is perfect. Benches are the equipement the most use in a gym, especially on Monday. I don’t know why but Monday is the international chest’s day and it’s hard to find a bench that day.

Bench press

bench press

Squat stand and Squat rack are use to do bench press in small gyms and Crossfit. In big gyms, there are special bench press with a stand attached.

Equipement items

Now you know the main gym’s equipment, I will show you small equipement items.

Collars/Clips

collar clip

There are several collars/clips designs but they have the same purpose that is to keep weights safe on the bar.


Weight plates

weight plate

There are several type of plates :

  • Standard metal plates/ rubber encased weight plates

    They’re made of metal and they shouldn’t be thrown to the ground. There are circle with the denomination of weight on. Depending on the weight, they have different diameters.

  • Bumper plates

    They’re made of rubber and can be thrown to the ground for above your head (clean and jerk).

Plates can have a denomination in kilograms or pounds :

Kilogramme : 1, 1.5, 2, 2.5, 5, 10, 15, 20 et 25kg

Pound : 2.5, 5, 10, 25 ou 45lbs.

You can also find plates with a combination of metal and rubber that can be thrown to the ground but not from aboe you head.

Kettelbells

kettelbell

This is looks like a cannon balls with handles. Most gym don’t have the same weight repertoire than dumbells but it’s possible to find kettelbells of 24kg (53lbs) and 31.75 (70lbs) and more.

GHR/GHD Machine

ghr ghd machine glute ham raise developer

The translation is « Glute Ham Raise » or « Glute Ham Developer ». With this you can do glute ham raise, back extension or sit ups.

Prowler/Dragging sled

prowler dragging sled

Put weights on a prowler and push or pull while you run.

Strongman equipment

strongman kegs yokes hammers tires atlas stone

If you don’t intend to make a strongman competition, kegs, yokes, hammers, tires and atlas stones are good to do from time to time.

Plyo Boxes

plyo Boxe

These boxes have several size. You jump on and off of.

Bands

band

Those are big rubber bans to work mobility and speed lifts.

Gear

It’s funny because people ask me often : « What do I wear ? ». I noticed in gyms, it’s often a fashion show. It’s for this reason beginners are impressed. Unless you have an injury, clothes don’t matter. When I started, I took some clothes that I rarely used and I always do that. Sometimes I see people with cool clothes and I say to myself : « Wow, I have to buy it » and when I see theirs performances I say to myself : « Pffff, show-off ! ».

Clothing

Gym isn’t a fashion show. You’re not going to win a prize because you’re well dressed. We’re here to sweat so wearing comfortable clothes. You know, my clothes and shoes are torn and the funny thing is that people ask me, if they can train with me because they see my body evolve.

Shoes

squat deadlift shoes classic converse chuck taylor all star

It’s important to have a good pair of shoes to do deadlift and squat. A good pair of shoes allows you to put your weight on your heels to be as stable as possible. Running shoes don’t allow you to do this because their soft soles. If you don’t have the budget for this type of shoes, the classic Converse Chuck Taylor All Star works well and is what many top powerlifters still wear.

Personally I use my Converse Chuck Taylor All Star for my strenght training and my Puma to run.

Gloves

Gloves are used to protect hands from callouses. At the beginning, I wore gloves and I still had callouses and sometimes my hands slipped inside gloves because of the sweat. I notices that gloves could also mess up your grip and technique. I don’t use gloves and I don’t recommand to have gloves.

Knee/Wrist wraps

knee wrist wraps

Wraps allow you to have support and stability when you lift heavy weights (squat/deadlift).

Straps

straps

Straps allow you to hold the bar longer in your hands. Straps are wrapped around the bar which relives your grip. It’s excellent for intermediate and advanced lifters. Beginners don’t need to use it.

Weightlifting Belt

weightlifting belt leather weightlifting belt velcro

There are 2 type of weightlifting belt : leather or velcro. It’s very usefull for intermediate and advanced lifters. I use my weightlifting belt only for deadlift and squat.

Stop, stop, stop, I see you start to worry about buyiing all this. Don’t panic, the most important thing to have is a good pair of shoes to get started. It’s simple, let’s go my friend.

Whats’s the biggest mistake you made when you started lifting ?

Share this article if you think it can help someone you know. Thank you.

-Steph