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Deadlifts and How to Properly Do Them

The Kashmir Monitor





Deadlift is a weight training exercise, which involves the usage of a loaded barbell. The person keeps a neutral spine and a braced core as he lifts the barbell from the floor. The exercises stands as one of the three powerlifting exercises, with the bench press and the squat as the other two.

The concept behind the term “deadlift” is the process of lifting dead weight, which means without momentum. A case in point is a set of weights lying on the ground. Most athletes are aware that there are two positions a person can do in performing the deadlift. The first one is the conventional deadlift while the other is the sumo-deadlift. In general, the exercise applies two phases, the eccentric phase or lowering of the weight, and the concentric phase of lifting of the weight.

The deadlift is usually included in the back workout, along with the lats pulldown, barbell row, dumbbell row, cable row, and pull-ups. Since it involves the back, where the vertabrae that houses the spine is located, it is important to execute the procedure with proper form; otherwise, the person will be at risk for injury, particularly spinal injury. Since the spinal cord is cradled in the vertebral column, damaged caused by deadlift or other exercises would be very harmful for a person.


According to Body Building, the deadlift begins with the barbell on the floor. The person stands with his mid-foot under the bar, but he does not touch it with his shins. The person should have a hip-width stance, with the toes at a 15-degree angle. Then, the bar is grabbed while keeping a narrow, shoulder-width apart. The arms should be vertical from the anterior or front view while hanging just outside the legs. After that, the person bends his knees and keeps going until the shins touch the bar. However, it is important not to move the bar and it should be kept over the mid-foot. Then, the back is straightened while lifting the chest. During the movement, the bar is not moved and the hips are not dropped. As the person pulls the weight, he takes a deep breath, holds it, and stands up. The bar is kept against the legs, but it is important not to shrug or lean back at the top.

As per Strong Lifts, the deadlift has finished when the person has locked his hip and knees and brought back the weight to the floor by pushing his hips back first. Then, he bends his legs once the bar reaches his knees. A point to consider is not to bend the knees; otherwise, they will hit the bar. Also, it is important to rest for a second prior to doing the next repetition. The weight should not be bounced off the floor and the repetition should come from a dead stop.

A neutral back is the key in performing the deadlift. This means that the lower back is kept in natural arch. It should not be let round; otherwise, the front potion of the spinal discs will be compressed. Likewise, the lower back should not be hyperextended, since there is a potential for injury of the back part. It should be kept in mind that arching or rounding of the back during heavy deadlifts will lead to spinal injuries, such as herniated discs.

Overall, a good form in performing the deadlift means a string back. This means that a neutral back allows the muscles surrounding the spine work hard. Thus, the heavier the weight that a person deadlifts reflects the strength boost that the core muscles will receive.

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Higher salt intake can cause gastrointestinal bloating, says study

The Kashmir Monitor



People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.

Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.

“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.


Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.

Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.

The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.

The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.

Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.

The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.

The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.

They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.

But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.

The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.

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Second-hand smoking dangerous:study

The Kashmir Monitor



A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).

The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.

The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure.


Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure

“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking.

This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.

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Vitamin C may lower BP, sugar levels in diabetics

The Kashmir Monitor



Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.

The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.

”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.


“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.

“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.

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