Tag Archives: Weightlifting Belt Size Guide

Are Weight Lifting Gloves Necessary and What Size?

Weight lift gloves

You’ve decided to start going to the gym. You need to build some muscles so you’re thinking about weightlifting. But you need to get some gym gear first. What’s on your shopping list?

  • Sneakers
  • T-shirts
  • Shorts
  • Duffle bag

 Do you think anything is missing?

It is amazing how often weight lifting gloves get left off this list. Persons believe it is unnecessary. Wearing weight lifting gloves is a personal choice, but when you know that you’ll be lifting weights, it’s imperative that you have it.

Weight lifting gloves are beneficial for a number of reasons.

Weight lifting gloves are beneficial for a number of reasons. The gloves provide support to your wrists, assist in gripping weights, relieve the pressure placed on your hands while lifting weights and prevent the appearance of corns and calluses.

Most weight lifting gloves are made with a band that wraps around your wrists to provide extra support. The support is necessary to prevent injuries to your wrists as the band snugly fits to support the weights being lifted. When exercising, your body produces sweat and your palms sweat too.  The weight lifting gloves are made with a special material that grips the weights and allows you to do your workouts safely. Having constant pressure on your hands can cause you to have blisters of calluses. The weight lifting gloves prevents this from happening, as they act as a support for your palms.

 

Now that you’ve learned the benefits of weight lifting gloves, you’ve added it to your shopping list. However, there are some things you should consider when purchasing them:

  •  You must firstly determine your glove size. It is therefore important to walk with a tape measure.
  1. Measure your hand by wrapping the tape measure around your knuckles of your main hand (the one you use dominantly).
  2. Place your hand on a flat surface, with the tape measure still in place, so that your knuckles are spread.
  3. Finally, tighten the tape measure around your knuckles to get the correct measurement and note the measurement.
  • The gloves should fit comfortably on your hands. In order to increase the grip and prevent sweating, the weight lifting gloves should never be too tight or too slack. There should be a little amount of space – enough to flex your arms – between the gloves and your hands.
  • Weight lifting gloves come in leather and neoprene material. The leather material types are typically more expensive but will give better durability and longevity. Neoprene material is usually worn by persons whose aim is to prevent sweaty palms, and thus get a better grip of the weights.
  • Are the gloves “slip on” or “Velcro strapped”? This is usually done by preference, but if weights are heavier, it is best to purchase weight lifting gloves that have Velcro straps. These provide more support and it is certain that the gloves will stay on while you’re lifting weights.

You can now go to the gym with all your gym gear; knowing that you’ve got your weight lifting gloves for support and grip while building those muscles using a Power Rack.

Happy lifting!

Weighted Balls and Their Differences

BAlls

Gym routines are continuously being tweaked in a bid to maximize time spent in the gym. Weighted balls have been included one of the best home gym equipment by fitness enthusiasts looking to spice up their work out and make it increasingly rigorous. This piece will discuss the advantages and disadvantages of both slam balls and medicine balls. Which one is better or are they both the same?

Slam Balls

They come in different weight classes ranging from 2lb all the way up to 50lb. It is up to the type of exercise one is conducting as to which slam ball is required. The largest one can be equated to being the size of a regulation basketball. It is easy to handle and is often preferred by people in the gym.

The advantage of a slam ball over a medicine ball is its ability to be thrown. You can easily toss it around for exercises requiring throwing motions. Athletes prefer slam balls for certain exercises because of this. It can be used in partner exercises in order to reinvigorate your workout and make it fun.

Explosive energy is necessary for athletes and even the average Joe in the gym. You do want to get that little burst of energy and this can happen with slam balls. Building up cardiovascular strength and overall muscle tone happens easier with a slam ball in comparison to a medicine ball.

Medicine Balls

Medicine ball sizes can range just like slam balls. The weights range from 2lb to 50lb just like a regular slam ball collection. Many people use medicine balls for exercises such as squats in a bid to add more resistance. It is a great core ball tool because it hits that core better than anything else.

The difference between a medicine ball and a slam ball comes in the form of holding vs throwing. A medicine ball is not designed or meant to be tossed. It is meant to be held close to your body while conducting movements in the gym. Medicine ball exercises have their own place in a workout program.

The material from which medicine balls are made makes them conducive for dead ball exercises. The leather provides excellent grip and is manufactured for this exact purpose.

These are not as good for weight-lifting programs because they are not designed for those particular movements. Most people will use these for light cardio workouts and getting the body warmed up.

In the end, it is all about preference and nothing more. Both have their uses and can be found at the local gym.

Which Size to Use?

As noted, weighted balls come in a range of sizes. Looking to gain strength? It is best to go with a heavier ball that will be around the size of a basketball. It will help in pushing the muscles to the limit.

Choosing the weight of the ball should be dependent upon the ability of the person. Do not select a weight will is causing instability and loss of control. This can lead to injury. The partner’s strength has to be taken into account too.

Best way to find the ‘perfect’ weighted ball is to do a little assessment. Hold the ball away from the body. Is it putting significant stress on the muscles? Is it better as you bring it closer? A weight is too heavy, if stress is placed regardless of where the ball is held. It is too light, if there is no stress placed at any point of the assessment.

Building a Bigger Back with the Right Workout

Bigger Back

Back workouts can be complicated because of it being such a large body part. It has to be targeted from a number of angles in order to maximize growth and muscle mass. There are specific exercises which can be designed to cater to your workout needs and lead to that ‘bigger’ back. It will emphasize the different areas and look to work them hard. Everyone has a diverse approach ranging from barbells to free weights. This piece will discuss some of these exercises and how they target your back.

Dead Lifts

This should be on top of your list for back exercises.  This is a serious exercise and one that requires a lot of grit and determination. You have to ‘perfect’ the technique before progressing forward with heavy weights.

It is suggested to use an Power Rack  and do the dead lifts every so often and not lift to failure. If you do lift to failure, the chances of being able to do anything else for your back that day is minimal. Deadlifts take a lot out of you and should be targeted in a manner that is safe. This type of powerlifting can be intense.

Pull Ups

This is a simple solution to achieving those desired wider lats. Technique is important here as you want to keep the focus on the back. Many fitness enthusiasts will do pull ups that place more emphasis on the arms. Look to bring your chin above the bar at the top and be fully stretched at the bottom. The elbow should drive in towards the back, leading the shoulder blades to almost touch.

Pulls ups are an excellent tool to begin with at the start of a workout.  Look to throw in a few sets at the start to get the muscles loosened. If you are looking to add mass, toss in some weights and do weighted pull ups with a dip belt.

Back Extensions

To round out a workout, it is important to pinpoint a lower back exercise. Many individuals will forget to emphasize the lower back in the bid to get a V-shape look. Yet, the lower back is critical in maintaining balance and making your shape more aesthetic in nature.

How do you target the lower back? It is good to begin with back extensions using respectable weight. The goal here should be to go for a high number of reps because the exercise is generally less taxing.

Roman dead lifts are another option and one that can be beneficial. As with anything, technique is more important than extra weight.

Choosing a Belt: A Weightlifting Belt Size Guide

Belt Size

Wearing a well-fitted belt during lifting some weights on the power rack can help reduce the risk of injury to the spinal column. Belts help by increasing your intra-abdominal pressure, resulting in a tighter core. The intra-abdominal pressure supports your spine and reduces the risk of compression from vertical lifting, slipped disks, and various other injuries that can occur during a weightlifting session.

Step 1

Choose a material. Belts are constructed out of leather or nylon. Either material has its own benefits. Leather is sturdier, offering a stronger cinch suitable for heavier lifting. Nylon is a bit more flexible and will put less pressure on your hips.

 

Step 2

Put on your usual workout clothes. It’s important to take measurements while wearing what you will normally be wearing under the belt. This will provide accurate measurements and will aid in choosing the most comfortable belt.

 

Step 3

Wrap a tape measure around your waist, going over your navel. Do not “suck in”, or breathe deeply into your belly. Do not squeeze the tape measure too around your waist. Make sure it is secure, not drooping but also not too tight.

 

Step 4

Search for belts that meet your waist measurement and are constructed of the desired material.

 

Step 5

Try it on. Cinch the belt snuggly. Perform a few shadow lifts while wearing the belt to ensure it offers proper structural support. A well-fitted belt should offer support without cutting into your ribs or being uncomfortable.

 

Step 6

Break it in. A new belt will be extremely stiff. Rolling the belt is a good way to loosen up the stiffness and allow it to mold to the shape of your back. You could roll it up and leave it tucked under your bed or somewhere that will apply pressure.