Ask Joe Weider

Tip of the Week: When it comes to lifting, go short.

For many years, a notion persisted that one should keep the range of motion as large as possible when lifting weights. It was something even I advocated back in the day — and in one sense, the theory behind it still holds true.

Let's take, for example, the dumbbell flye. It is the exercise in which you lie on your back and make a motion as if you're flapping wings or hugging a tree with them. In the past, we believed that ideally you want to come as close to the floor as possible at the bottom of the rep. While this extreme range will stretch the pectoral muscles and enact fibers that would not come into play with a shorter range, there is also an increased risk of injury when going this low.

Extreme range on an exercise such of this is now frowned upon. Better to avoid overstretching a tendon than get that extra 10 percent of motion. As a general rule of thumb, never let your limbs go completely straight — always keep a slight bend in them — and if a range of an exercise begins to hurt, bring the weights back into a more comfortable range. Remember, the ultimate goal of lifting, as in any form of exercise, is to enhance your health. Overstretching joints flies in the face of this goal.

Q: What do you think about CrossFit training? I'm a 38-year-old mother of three who wants to get back in shape. A local college is offering weekly CrossFit sessions as part of its continuing education program. Do you think this is something I can handle?

Joe: CrossFit training is a system of exercise that combines strength and conditioning into a single workout. Many people see strength training (weights) and cardio training (running, biking, etc.) as two separate training protocols, to be done independent of one another. CrossFit advocates see them as being complementary to one another.

An example of a CrossFit routine might include a circuit of running 400 meters (once around a standard track), swinging a kettlebell and doing a set of pushups, all performed without rest. But the variety of exercises that could be employed in a CrossFit routine is wide.

Lunges, high pulls, deadlifts, sprints, rope climbing and many other exercises could be worked together to create a multipurpose routine.

CrossFit routines can be very intense, so in some cases they aren't appropriate for beginners. If the program is being offered as part of a continuing education program, however, my guess is that it wouldn't be quite so intense. I would call the school and check before signing up.

One thing most people enjoy about CrossFit is the variety it offers. So, if you're the kind who is quickly bored of weightlifting or riding a stationary bike, CrossFit maybe be the ticket for you.

Q: I was recently reading about how great an exercise the deadlift is. I also read that it can leave you open to injury if you don't perform it correctly. Could you please give me a brief description of the points I need to keep in mind when deadlifting?

Joe: The deadlift certainly is an excellent exercise for overall body development. It works everything from the legs to the back, shoulders and arms. While on the surface it appears a simple movement to perform, there are a few details you'll want to keep in mind when you deadlift.

Deadlifting means lifting a barbell (or in some cases a pair of dumbbells or kettlebells) off the floor. Easy enough. When using a barbell take a strong stance with your feet about shoulder width apart. Although foot position can vary from narrow to wide, it's best to learn the movement with a neutral stance. Bend at the knees, making sure to keep your back straight — this is vitally important for preventing injury — and grab the bar a little wider than shoulder width.

Now, using leg, hip and glute power, rise up to standing as you drag the bar along the front of your legs. Remember, DO NOT let your back curl forward, as this could lead to a herniated disc, which is an awful injury. After topping out, return to the start position in the reverse of the move you used to lift the weight. Done correctly, you will feel a great workout throughout your entire body and no lower back pain.

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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