• What is the optimal grip width for the bench press?
• Living with CTE after a football career
• Are probiotics the solution for improving mood during strenuous exercise?

What is the optimal grip width for the bench press?

Adam Horschig, of the Squat University YouTube channel, is featured regularly here at SFS Weekly due to the exceptional quality of his content. He returns this week following his recent YouTube short, which garnered over 300,000 views within just 12 hours of its release.

The short video presents a highly effective technique for enhancing bench press performance. In the video, Horschig references research indicating that a grip width approximately double the length of one’s collarbones yields the most advantageous position for bench pressing.

Horschig tests this hypothesis in the video using one of his clients. Initially, he measures the distance between the endpoints of the collarbones before adjusting the client’s grip width on the barbell to match this measurement. Notably, the video illustrates a significant improvement in the client’s bench press strength when utilising this wider grip compared to narrower alternatives.

For individuals aiming to enhance their bench press capabilities, Horschig’s video is a valuable resource, and the research he references is accessible here.

Living with CTE after a football career

Last week, ITV aired a compelling feature highlighting the experiences of retired English international footballer Dave Watson and his wife, Penny. Watson, renowned for his formidable defensive skills during his professional career, has been grappling with memory loss, obsessive-compulsive disorder (OCD), and paranoia for over a decade. Recent imaging scans have indicated that Watson may have probable chronic traumatic encephalopathy (CTE), a degenerative brain disease associated with repeated traumatic impacts to the head. Given that Watson was not involved in any significant accidents, it is presumed that prolonged exposure to heading a football has contributed to the development of CTE.

In the video, Dr. Keith Parry discusses research indicating that footballers are 3.5 times more likely to develop dementia and over 5 times more susceptible to Alzheimer’s disease as a result of heading the ball. However, the English football governing authority seeks to establish conclusive evidence linking heading the ball to CTE among retired players. This has resulted in significant challenges for families such as the Watsons in their efforts to secure justice and financial support.

While the video poignantly depicts the struggles faced by former footballers with CTE and their families, Penny remains an ardent supporter of the sport. She has proposed valuable recommendations to mitigate the risk of CTE for current and aspiring players. Notably, she advocates for annual brain scans to identify early signs of CTE and immediate scans following any head injury.

It is hoped that this impactful video will raise awareness and exert pressure on football authorities to enhance support for individuals like Dave Watson, who have been overlooked in the aftermath of their contributions to the sport.

Are probiotics the solution for improving mood during strenuous exercise?

Exercise is widely recognised for its positive impact on mood; however, certain research indicates that extreme, prolonged training, such as marathon training, may adversely affect mood. A recent study has underscored probiotics’ remarkable effectiveness and versatility, which extend beyond their traditional role in promoting gut health.

The study involved 14 marathon runners who were assigned to supplement their diets with either a multi-strain probiotic or a placebo for 30 days. Following this supplementation period, the participants completed a marathon. Mood assessments were conducted using the Brunel Mood Scale, and blood samples were collected before and after the marathon.

The findings revealed that those who supplemented with probiotics experienced a significant enhancement in mood post-marathon. The researchers postulated that strenuous exercise may lead to mental fatigue, digestive disturbances, and a negative impact on gut health. Consequently, the supplementation of probiotics may serve to alleviate these adverse effects associated with rigorous exercise on both mood and gut health. Furthermore, the study demonstrated that probiotic supplementation significantly improved the inflammatory response among the runners.

If you would like to know more about the power of probiotics check out the study. If you would like to learn more about gut health, be sure to check our new course by nutrition expert Dr. Sarah Chantler: Gut Health (course)

From us this week:

>> New course: Periodisation for Peak Performance
>> New podcast: Beyond the Game: Rugby League Stars on Sacrifice, Resilience, and Reinvention
>> New infographic: Evaluation Of The Educational Quality Of YouTube Videos On Sport Nutrition Topics
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Do THIS And Bench Press Heavier! appeared first on Science for Sport.

• The complete guide to correct deadlift set-up and execution
• Avoid beetroot supplementation for underwater exercise
• How to use VALD Performance technology to analyse limb asymmetry

The complete guide to correct deadlift set-up and execution

Dr. Adam Horschig from Squat University has frequently been featured on SFS Weekly because of his outstanding content. This week, he returns with a recent video that provides insightful guidance on how to perform a deadlift correctly.

The deadlift is a highly effective exercise for developing the posterior chain; however, it is frequently performed with improper technique, which can significantly elevate the risk of injury, particularly to the back.

In the video, Horschig meticulously outlines the appropriate starting position for the deadlift. He identifies three fundamental components: the bar must be aligned over the mid-foot, it should be in contact with the shins, and it must be positioned directly under the posterior deltoid. Horschig posits that this arrangement will facilitate the optimal bar path once the lift commences.

Horschig also engages with Ed Coan, widely regarded as the greatest powerlifter of all time, and Dr. Stuart McGill, a leading authority on spine mechanics and back pain. Coan elaborates on how he activates his muscles and achieves a “tight” start position before initiating the lift. McGill provides a scientific rationale for the effectiveness of Coan’s technique, enhancing the discussion with excellent analogies.

Lastly, Horschig demonstrates the proper execution of the deadlift, dividing the movement into two distinct phases. The initial phase, from the ground to the knee, resembles a squat in which the chest and hips rise concurrently. The second phase, from the knee to the standing position, resembles a Romanian deadlift (RDL), characterised by hinging at the hips. To succinctly summarise, Horschig states, “squat to the knee, and RDL up.”

This video serves as a valuable resource for individuals seeking to enhance their deadlift proficiency or to develop more effective deadlift coaching strategies. We also have an excellent blog, The deadlift: Form, benefits and workouts, which is well worth checking out!

Avoid beetroot supplementation for underwater exercise

Beetroot extract, a supplement known for its high nitrate content, has gained popularity among athletes due to its purported ability to enhance athletic performance. However, recent research has revealed potential dangers associated with beetroot supplementation for certain athletes and individuals.

The study examines two cases of hypoxic events that occurred during breath-hold swimming exercises within the Air Force Special Warfare training program. Both individuals experienced hypoxic events while engaged in underwater activities, necessitating medical intervention. Notably, the first patient had consumed double the recommended dosage of a beetroot powder supplement within the 48 hours before the exercise. The second patient also utilised a beetroot powder supplement during the week leading up to the incident. Interestingly, both individuals took their last supplement dose approximately three hours before the occurrence of their hypoxic events.

Researchers suggest that the vasodilatory effects of beetroot supplementation could interfere with normal cardiovascular function during swimming, potentially increasing the risk of hypoxic events. As a result, the potential dangers associated with beetroot supplementation in underwater training environments outweigh any performance benefits that the supplement might provide.

How to use VALD Performance technology to analyse limb asymmetry

VALD Performance technology is gaining significant traction in the realm of athlete testing and monitoring. Recently, Ryan McLaughlin from VALD shared a video on Instagram demonstrating the application of two specific tests and the corresponding data generated through VALD technology.

The first assessment conducted is the isometric squat hold test. The data indicates that the athlete produced a force of 5005 Newtons, positioning him in the 98th percentile. More notably, this assessment revealed a substantial 23.5% asymmetry between the left and right legs.

The second evaluation is the isometric-prone hamstring test. This data indicates that the athlete generated 292 Newtons of force in the left leg and 343 Newtons in the right leg, resulting in a 14.7% asymmetry that favours the right leg.

This post exemplifies the extensive insights provided by VALD technology, emphasising that imbalances between the left and right limbs during both pushing and pulling movements may remain undetected without such advanced tools. For those interested in further exploring VALD Performance, it is advisable to refer to McLaughlin’s post. Additionally, our blog ForceDecks: A Dual Force Plate System by VALD is well worth checking out too.

From us this week:

>> New course: Mobility and Flexibility
>> New podcast: Goodbye: The End Of An Era
>> New infographic: Can A CBD and CBG-Based Drink Promote Recovery From DOMS?
>> New article: Hydrotherapy

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post How To Correctly Perform Deadlifts! appeared first on Science for Sport.

• Social media is killing your gains!
• Do modern running shoes hinder optimum foot function?
• Boxing-specific post-activation potentiation

Social media is killing your gains!

A recent LinkedIn post by highly regarded Strength and Conditioning Coach Jack Tyler has attracted significant attention, garnering nearly 400 engagements along with numerous insightful comments. In his post, Tyler claims that “Social media is literally killing your gains.” He cites a relevant 2021 study to support his point.

The study delved into the influence of social media on training performance. Participants were tasked with either viewing a 30-minute documentary or engaging in 30 minutes of social media scrolling on their smartphones before completing three sets of half-back squats to failure.

The study revealed that 30 minutes of social media usage substantially decreased the participants’ overall volume load during a resistance training session in comparison to 30 minutes of documentary viewing, resulting in an approximate 15% reduction. This outcome highlights that pre or intra-workout social media browsing induces mental fatigue, detrimentally impacting exercise performance. Consequently, the researchers advocate avoiding social media before resistance training sessions to optimise performance.

It’s worth checking out Tyler’s LinkedIn post. There are some really interesting comments too! Some people completely agree with the study, while others are not so sure. And then there are some funny ones – like someone suggesting it might have been “thumb day” at the gym!

So, if you’re at the gym scrolling through social media, maybe it’s best to put your smartphone away – unless, of course, you’re scrolling through SFS Weekly!

Do modern running shoes hinder optimum foot function?

Here at SFS Weekly, we recently featured a video from Dr. Adam Horschig of Squat University discussing the impact of raised-heel shoes on foot health. Another video from Horschig, released earlier this month, has sparked a lot of discussion.

In the YouTube video, Horschig provides insights into the problems with modern running shoes. Many modern running shoes are designed with a toe spring, which tilts the front of the shoe off the floor. While this design is meant to make the foot roll forward more naturally, Horschig argues that it could lead to shortened muscles in the front of the foot, potentially causing long-term foot pain.

Additionally, most modern running shoes have a significant heel height, which Horschig suggests can lead to negative changes in the calf muscles and Achilles tendon over time, affecting ankle mobility.

Horschig also points out the issue of narrow toe space in modern running shoes, which may restrict natural foot function.

Horschig recommends seeking a cushioned shoe with no toe spring, minimal heel height, and ample toe space. If you’re interested in running, I highly recommend checking out his informative video for tips on choosing the right running shoe.

While we are on the topic of shoes, why not check out our recent blogs on shoes:

We Tested The Best Weightlifting Shoes In 2024 (Olympic Lifting, Squats, & More)

Best Boxing Shoes (2024): Budget, Wide Feet, & More

Boxing-specific post-activation potentiation

A recent study featured in the Journal of Strength and Conditioning Research presented a practical approach to improving punch force through boxing-specific post-activation potentiation exercises. The study, conducted with 10 male senior elite amateur boxers, explored the effects of isometric punch and elastic resistance punch protocols on punch force and countermovement jump performance.

The results indicated that both the isometric punch and elastic resistance punch protocols led to modest but meaningful increases in punch force. However, neither protocol showed improvements in countermovement jump performance. The researchers suggested that integrating the isometric punch and elastic resistance punch protocols into a boxer’s warm-up routine could induce a post-activation potentiation effect for punch power. They also noted that while the isometric punch protocol appeared superior for enhancing punch power, individual response-based protocols might be more effective due to high interindividual variability in the results.

A limitation of the study was the use of a simulation bout instead of a real boxing match or competitive sparring session. Despite this limitation, the study offers valuable insights for individuals seeking to enhance boxing punch power, making it a worthwhile read for boxing enthusiasts and practitioners alike.

If you are interested in this topic, check out our excellent podcast “How World Champion Boxers Train For Elite Punching Power“

From us this week:

>> New course: Behaviour Change
>> New podcast: Unlock Performance Potential With Jump Profiling
>> New infographic: Heart Rate Variability
>> New article: TeamBuildr: Everything You Need To Know

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post AVOID Doing This Before Training! appeared first on Science for Sport.

• Neuroscience has the potential to revolutionise football
• The dangerous side effects of supplements
• High heel shoes can negatively impact ankle mobility

Neuroscience has the potential to revolutionise football

There was a fascinating recent article in The Guardian about how neuroscience is becoming football’s (soccer) game-changer. The article initially refers to a quote from the legendary former Arsenal manager, Arsene Wenger, who said, “In the last 10 years, the power and speed of individual players has improved, but now you have sprinters everywhere. The next step will be to improve the speed of our brains.”

The article explores a study conducted in 2014 involving prominent Brazilian footballer Neymar. The study utilised MRI technology to analyse the motor neuron activity employed by Neymar during a specific exercise. Surprisingly, Neymar exhibited the use of 90% fewer neurons compared to a control group comprising Spanish second-division footballers.

In 2017, Wenger endeavoured to introduce virtual reality headsets as a means to enhance his players’ cognitive training. However, this initiative was short-lived as players reported experiencing side effects such as motion sickness. Fast-forward to the present, virtual reality has gained traction within football teams. The article sheds light on the implementation of virtual reality by Matt Pearson, the head of performance at Wolves. Pearson advocates for limited usage, with players engaging in virtual reality training once a week for 15 to 20 minutes. He asserts that this approach heightens players’ situational awareness and allows them to perceive the game from multiple perspectives, ultimately enhancing their decision-making abilities.

Furthermore, the article delves into the insights of Eric Castein, the founder of BrainsFirst. Castein, alongside two Dutch neuroscientists, has conducted extensive research on elite footballers. Their findings suggest that elite footballers possess exceptional information processing capabilities, operating at remarkably high speeds. Castein emphasises the criticality of training the brain, particularly at the academy level, where the transition to professional ranks remains challenging.

The article concludes by presenting the perspectives of Sally Needham, who discusses the interaction between the nervous system and the body. Needham details how negative thoughts can manifest physically and impede the body. She underscores the significance of fostering emotional resilience through expertise in cognitive neuroscience for footballers.

This article offers valuable insights into the mysterious domain of neuroscience and is well worth checking out!

The dangerous side effects of supplements

An article from the Times of India recently shed light on the potential harm caused by certain supplements. The piece delves into commonly used supplements and their associated risks.

The surge in popularity of weight loss supplements has brought forth a host of associated side effects. The article references a recent study in the American Journal of Public Health, which found an increased risk of liver damage associated with weight loss supplements.

Caffeine, often consumed as a supplement to enhance energy and athletic performance, has its own set of drawbacks. The article discusses the adverse effects of excessive caffeine consumption, such as heart palpitations, anxiety, and jitters. Additionally, it references a study from the Journal of the American Heart Association, which links heightened caffeine intake to an increased risk of heart failure and stroke.

The article also examines calcium supplementation and suggests that the body may absorb calcium from dietary sources more effectively than from supplements. Furthermore, it warns against the potential increase in heart disease risk associated with excessive calcium supplementation and highlights the risk of kidney stones when consuming more than 1200mg of calcium from supplements daily. Moreover, the article outlines the potential side effects of excessive Vitamin E supplementation, including an elevated risk of stroke and prostate cancer in men.

It is crucial to note that many of these side effects are linked to excessive supplement consumption. However, the article underscores the potential dangers posed by supplements and emphasises the importance of seeking advice from medical or dietary professionals before incorporating supplements into one’s regimen.

High heel shoes can negatively impact ankle mobility

Dr Aaron Horschig, known for his work at Squat University, recently released an insightful YouTube video discussing the impact of high heel shoes on foot health. The video features an MRI demonstration of the musculoskeletal changes that occur in the foot when high heels are worn.

Horschig explains that wearing high heels places the calf muscles and Achilles tendon in a shortened position. While occasional use of high heels or weightlifting shoes may not lead to significant damage, prolonged and frequent wear can cause the calf muscles and Achilles tendon to adapt to this shortened position, resulting in reduced ankle mobility.

Furthermore, Horschig highlights that high heels are not limited to just stilettos! Many everyday shoes also feature a raised heel. Consequently, he recommends opting for completely flat everyday footwear to promote optimal foot health.

This informative video provides valuable insights into maintaining foot health and offers practical advice for individuals seeking to minimise the potential impact of raised-heel shoes.

From us this week:

>> New course: GPS Devices
>> New podcast: Secrets Behind Elite Cricketer’s Physical Preparation
>> New infographic: Spinach: Food For Thought
>> New article: Stop Looking! These Are The Best Infrared Saunas (2024)

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Latest GAMECHANGER in Football? appeared first on Science for Sport.

• Introducing the U-Bell
• PNF stretching explained
• Menstrual health’s impact on sport dropout

Introducing the U-Bell

Dr. Aaron Horschig from Squat University is no stranger to SFS Weekly and has been featured in previous bulletins (here & here). Last week I came across a curious YouTube video from Horschig. In the video, an athlete performs a single-arm kneeling overhead press with a peculiar exercise tool that looks like a pair of headphones!

The unusual piece of equipment is called the “U-Bell”. Basically, it is like a cross between a kettlebell and a dumbbell. The U-Bell can be used for a range of exercises. However, it is proposed to be highly effective for developing shoulder stability. Because of its unique design, when performing overhead exercises, it becomes extremely unstable (as seen in the video). Therefore, more shoulder stability is required when performing overhead exercises with the U-Bell than with an adjustable dumbbell or kettlebell. Increasing shoulder stability may produce more power in other lifts and reduce shoulder injury risk.

While more practical experience and scientific evidence may be needed, adding a U-Bell to a gym can only be viewed as positive. As Horschig puts “It isn’t a replacement for kettlebells or dumbbells but rather a new tool that can deliver a unique and different training stimulus”.

PNF stretching explained

Matt Casturo of The Movement System released an excellent YouTube video on Proprioceptive Neuromuscular Facilitation (PNF) stretching in the past week. When it comes to flexibility training, most people will use static or dynamic stretches. However, PNF stretching is an underrated and underutilised method for increasing flexibility. PNF stretching uses the nervous system to relax the muscles and thus, can facilitate greater joint range of motion.

The video starts by explaining and demonstrating the hold-relax PNF stretching method for the hamstrings. The use of clever video edits really enhances the viewing and learning experience. Next, the contract-relax PNF stretching method is demonstrated, again for the hamstrings. Lastly, PNF stretching examples are also shown for the adductors and lats.

Whether you are looking at increasing your own flexibility or helping an athlete/client, this video is worth checking out. Also, if you are studying for your CSCS accreditation, questions on PNF stretching may be asked in the exam, so be prepared!

Menstrual health’s impact on sport dropout

Female dropout in organised sport, especially at the onset of adolescence, is a problem across the globe. An article by CBC Sport advocates that menstruation is the biggest obstacle preventing young women from staying in sports. In the article, Dr. Sarah Zipp, a leading researcher on sport and menstrual health, says that youth sports coaches must educate themselves about menstruation.

Zipp suggests, that female sport and athletic development programmes can be improved if there is the following:

• Openness to talk about menstruation
• Better education about menstruation (symptoms and impacts)
• Better support from coaches to keep players playing

Zipp believes that empowering young female athletes with courage is very important too. If young female athletes do not feel like they are able to train or play due to menstruation, they shouldn’t be afraid to say it! If you coach young female athletes, this article is worth checking out.

Finally…

Congratulations to South Africa who defeated New Zealand in the Rugby World Cup Final. The South African rugby team provided us here at SFS Weekly with some very interesting bulletins in previous weeks.

• “Effective communication is the best way to solve problems”
• Crank up the noise in training!

From us this week:

>> New course: Periodization for Football
>> New podcast: Recover Like A Pro With The Latest Science Behind Cooling Techniques
>> New infographic: Cold Showers: The Science
>> New article: VO₂ MAX

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post The LATEST piece of gym equipment appeared first on Science for Sport.

• Springbok’s “traffic light communication system”
• Is Rhodiola Rosea supplementation beneficial for sports performance?
• Sciatica: the dos and don’ts of treatment

Springbok’s “traffic light communication system”

South Africa commenced their rugby World Cup quest with victories over Scotland and Romania. However, one of the main talking points from the games took place off the pitch. During the Scotland game, South African director of rugby Rassie Erasmus and assistant coach Felix Jones were seen holding up different coloured lights.

Fans speculated that the coaches were using the light system to pass on tactical information to the players. In one instance South Africa were awarded a penalty and Erasmus held up a light and South Africa then opted to kick from the penalty. Ironically, Erasmus has controversially used lights to send signals to his players in the past.

However, assistant Jones has since done an interview explaining that the lights are used to inform their medical staff of injuries. Jones describes the difficulties in communicating with the medical staff in a packed-out noisy stadium. Therefore, using a traffic light system is a clear and visible communication method that reflects the severity of the injury.

Whether the lights are intended for the players or the medical staff, it certainly is a simple, visible, and very effective communication method. “Effective communication is the best way to solve problems” (Bradley Winters).

Is Rhodiola Rosea supplementation beneficial for sports performance?

Rhodiola Rosea is a plant found in parts of Europe, Asia, and North America. Extracts of Rhodiola Rosea have been used in traditional medicine to reduce fatigue and enhance endurance. During the Cold War period, it is alleged the Russians used to administer Siberian-grown Rhodiola Rosea to its soldiers and Olympic athletes.

A recent article by Asia Sherman discussed a recent systematic review of Rhodiola Rosea and sports performance. Ultimately the systematic review had mixed results and was unable to come to a firm conclusion. According to the researchers, there was a lack of standardisation and dramatic differences in methodology across studies, making it difficult to determine. Another limitation of the research is supplement companies extract Rhodiola Rosea from different locations and in varying amounts.

While Rhodiola rosea supplements are marketed to improve stamina and boost recovery, much higher quality research is needed to fully determine its benefits for sports performance.

Sciatica: the dos and don’ts of treatment

Last week we featured a video on “offset walks” by Dr. Aaron Horschig of Squat University. This week we have another belter from Horschig. In this short but highly informative video, Horschig discusses mistakes people make when treating sciatica.

Sciatica is pain along the sciatic nerve which travels from the lower back through the hips and buttocks and down each leg. Around 40% of people in the U.S. experience sciatica at some stage in their lives. Sciatica pain is often described as “burning” or compared to an “electric shock”.

This video highlights how stretching your hamstrings with a flexed spine may be counterproductive to your sciatica. Better alternatives such as performing nerve glides in the slump test position are expertly discussed. This is a must-watch video for anyone who suffers or previously suffered from sciatica.

From us this week:

>> New course: Relative Age Effect
>> New podcast: Bulletproof Your Shoulders With Elite Level Training
>> New infographic: Age Related Decline In Performance On The Pitch
>> New article: Needs Analysis

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

The post “Effective communication is the best way to solve problems” appeared first on Science for Sport.

• Medvedev survives severe weather conditions at the US Open
• Offset walks: a fantastic exercise for spinal stabilization and core priming
• Dan Plexman’s incredible feel-good story

Medvedev survives severe weather conditions at the US Open

US Open finalist Daniil Medvedev expressed concerns over the extremely hot and humid weather conditions he played in at Flushing Meadows. He believes the weather conditions he experienced in his quarter-final victory over Andrey Rublev, would cause a player to “die”.

During his quarter-final match last Wednesday, the temperature rose to 35°C. Both players implemented various strategies to cope with the heat and humidity. They took lengthy toilet breaks to change their sweat-drenched clothes, hosed themselves down with cold water and used iced towels. Despite their strategies, Medvedev believed he played on “sensation” and couldn’t actually “see the ball”. Medvedev also likened the conditions to the Tokyo Olympics in 2021.

Interestingly we have a fantastic blog: Heat training: Tips from the Tokyo Olympics on how to exercise in high temperatures | Science for Sport. This blog is more relevant now than ever with the recent heatwaves across the globe. It discusses the dangers of exercising in extreme heat. In fact, Medvedev is right! Extreme heat can lead to conditions like dehydration which can be life threatening. This blog is a must read and gives great advice on how to be ‘comfortable in the discomfortable’, when exercising in the heat.

Offset walks: a fantastic exercise for spinal stabilization and priming the core

Dr Aaron Horschig of Squat University released an excellent short video clip on offset walk exercises. Offset walks are exercises performed with a barbell that has more weight on one side of the bar. Because the weight is unevenly distributed on the barbell, it creates an unstable environment. It is best to hang a weight plate from the barbell with a resistance band, which results in a “shaking” or “bouncing” weight. Using the shaking or bouncing weight creates even more instability.

While the Earthquake bar creates more instability by having a flexible bar, hanging bands off a budget barbell also works.

The aim of the offset walks is to enhance the body’s awareness and activate deep spine and core muscles. Therefore, offset walks are a fantastic exercise to help stabilize the spine and prime the core prior to compound exercises such as squats. When performing the exercise, the video suggests taking three to five steps backwards and forward for two to three sets on each side. This is worth checking out and trying!

Dan Plexman’s incredible feel-good story

There have been quite a lot of negative bulletins on sports recently. However, I came across this amazing feel-good story. This story displays why sport is beautiful and how it can positively impact people’s lives.

So, in 2008, Dan Plexman suffered a workplace accident causing third to sixth-degree burns to over 60% of his body. He was placed in a coma for 11 days and only given a 13% chance of survival. Luckily Plexman survived and he joined the Thunder Bay arm wrestling club. He hoped arm wrestling would help restore function to his badly damaged arms from the accident and offer a social outlet for him.

What Plexman would go on to achieve was nothing short of phenomenal. In 2022, Plexman won both left and right arm events at the 2022 World Championships in the disabled category. This year he placed 3^rd in his weight category at the able-bodied at the Canadian national championships. Such an awe-inspiring story!

From us this week:

>> New course: The Demands of Women’s Football
>> New podcast: The Force System – What You Need For Athletic Success
>> New infographic: Virtual Reality for Sports Training
>> New article: Needs Analysis

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

Get instant access when you join today on a 7-day free trial.

I hope you enjoyed this week’s roundup of the hottest sports science news, and as always, we’ll be back next week with more to keep you at the forefront of the industry.

The post Someone is going to “DIE” in a tennis match appeared first on Science for Sport.