Grow Stronger to Grow Your Garden!
Missouri in summertime includes BBQs with family and friends, lounging by the pool, and, if you’re like me, cheering on the St. Louis Cardinals. Summertime also includes tackling projects in our yards, landscaping, or working in the garden. For many of us, these projects can be daunting. A standard bag of mulch from Lowes or Menards can weigh anywhere from 20 to 40 pounds and many landscaping stones and bricks weigh nearly as much. Considering that most outdoor projects require several of these products, it’s important to know how to move hefty items safely and effectively. Learning how to bend and pick up items in a safe manner can prevent injury and soreness. These exercises can help build your lower body and trunk muscles and create safe and efficient movement patterns to tackle your summer projects.
Romanian Deadlift (RDL)
This is a very effective and simple lift to strengthen muscles of the lower back, glutes, and hamstrings commonly used to pick up heavy objects. Stand with your feet shoulder width apart in an upright posture. Hold a dumbbell in each hand or a barbell with both hands. Hinge at your hips while you push your glutes back and lower the weight in front of your body. Keep a straight back and legs while keeping your knees slightly bent. Lower the weight to the midpoint of your shin or until you begin to feel a gentle pull in your hamstring. Briefly pause at the bottom of the motion then, using your glutes and hamstrings, stand and return to the starting position. Remember to maintain a straight back as you return to starting position. Repeat for your desired number of repetitions.
Goblet Squat
This exercise is great for building quadricep strength and working muscles in the trunk that aid in standing and stabilizing. The goblet squat’s difficulty can be modified based on your level of strength. Stand with your feet shoulder-width apart and toes pointed forward. Keeping your chest tall, press your hips back and lower yourself into a squat position. Ensure that your knees are aligned with your toes at the lowest point. When you have reached your desired depth, press your heels into the floor, keep a tall chest, and stand back up. Goblet squats are typically done while holding a kettlebell or dumbbell with both hands close to the chest. If you use a weight, make sure to maintain a good posture and tall chest throughout the exercise. Don’t let the weight cause your chest to sink forward. If you’re worried about squatting too low or not low enough, you can place a chair or bench behind you to help you reach your desired depth. While squatting down, tap the chair with your back side before standing up again.
Farmer’s Carry
If you’re a fan of strongman competitions, you’ve likely seen the farmer’s carry exercise, but you don’t need to lift outrageously heavy objects to benefit from this simple exercise. The farmer’s carry involves carrying weights in both hands while you walk a set distance. This can improve your cardiovascular fitness, core stability, and grip strength. It can be performed with dumbbells, kettlebells, a trap bar, or leftover landscaping stones from last year’s summer project! As you walk, make sure your path is clear. Keep a steady upright position throughout the exercise. When you are finished walking, lower the weight gently to the ground to prevent injury or damage to the weights. Repeat for a desired number of sets.
Standing from a Kneeling Position
The ability to stand up from kneeling is crucial if you plan to be on your hands and knees pulling weeds or planting new flowers. The ability to get back up with less effort is especially essential as we get older. To start, move your dominant foot forward and place it flat on the ground so that your knee is directly above your ankle. Use your hands to push up from the ground or from your dominant leg while you simultaneously bring your other foot forward. If you’re working outside, you can use a tool such as a shovel or rake, or even a tree, as a support to help yourself stand back up. Once you are up, take a moment to make sure you’re not light-headed – many people often are when they stand after being on the ground for an extended period. The RDL and goblet squat will help strengthen the muscles used in this movement. If you’re uncomfortable, practice this movement in a safe environment with someone to assist you until you are sure you can stand up with minimal assistance.
Remember, summer temperatures in Missouri average in the high 80s. Work on your outside projects early in the morning or later in the evening to beat the heat. It’s also incredibly important to stay hydrated if you are working outside. As always, if you are new to exercise, talk to your doctor before starting a new exercise routine.
By Hayden Legg, ACSM-CEP