Dr. Stephanie Estima

uh whatever whatever uh joint or capsule that we're talking about so active and passive range of motion we want to be protecting both of those things yes um yeah so that that's how i would qualify like how heavy should i lift is like do you have an arthritide if you do

uh whatever whatever uh joint or capsule that we're talking about so active and passive range of motion we want to be protecting both of those things yes um yeah so that that's how i would qualify like how heavy should i lift is like do you have an arthritide if you do

Heavy shouldn't be the... And even if you don't have an arthritide, the heaviest weight that you could possibly lift is not the goal. Because when you choose a weight that's very, very heavy, your body's going to figure out some way to move it. But it's probably not the way that... It's probably not the muscles that you want to move. So I'll give you a really good example. Deadlifts or squats.

Heavy shouldn't be the... And even if you don't have an arthritide, the heaviest weight that you could possibly lift is not the goal. Because when you choose a weight that's very, very heavy, your body's going to figure out some way to move it. But it's probably not the way that... It's probably not the muscles that you want to move. So I'll give you a really good example. Deadlifts or squats.

Heavy shouldn't be the... And even if you don't have an arthritide, the heaviest weight that you could possibly lift is not the goal. Because when you choose a weight that's very, very heavy, your body's going to figure out some way to move it. But it's probably not the way that... It's probably not the muscles that you want to move. So I'll give you a really good example. Deadlifts or squats.

Often when the weight is too heavy... What you'll see is that the erector spinae group, so the lower back muscles in the lower back, will actually start to engage at the bottom of the squat rather than the glutes to initiate that lift. And that's because the weight is too heavy. You've overwhelmed the glutes because the glutes are in an inherently weak position at the bottom of a squat.

Often when the weight is too heavy... What you'll see is that the erector spinae group, so the lower back muscles in the lower back, will actually start to engage at the bottom of the squat rather than the glutes to initiate that lift. And that's because the weight is too heavy. You've overwhelmed the glutes because the glutes are in an inherently weak position at the bottom of a squat.

Often when the weight is too heavy... What you'll see is that the erector spinae group, so the lower back muscles in the lower back, will actually start to engage at the bottom of the squat rather than the glutes to initiate that lift. And that's because the weight is too heavy. You've overwhelmed the glutes because the glutes are in an inherently weak position at the bottom of a squat.

They're long. which is where all the muscle growth happens. But if the weight is too heavy for the glutes to overcome that, other muscles are going to try and lift. So the lower back is going to start lifting. You're going to start leaning forward to engage those erector spinae. Your quads are going to take over. Hammies are going to take over. You might have some asymmetry from left to right.

They're long. which is where all the muscle growth happens. But if the weight is too heavy for the glutes to overcome that, other muscles are going to try and lift. So the lower back is going to start lifting. You're going to start leaning forward to engage those erector spinae. Your quads are going to take over. Hammies are going to take over. You might have some asymmetry from left to right.

They're long. which is where all the muscle growth happens. But if the weight is too heavy for the glutes to overcome that, other muscles are going to try and lift. So the lower back is going to start lifting. You're going to start leaning forward to engage those erector spinae. Your quads are going to take over. Hammies are going to take over. You might have some asymmetry from left to right.

So like one knee might cave in more than the other. And so now you have adductors that are working differently, like the inner thigh muscles that are working differently from left to right.

So like one knee might cave in more than the other. And so now you have adductors that are working differently, like the inner thigh muscles that are working differently from left to right.

So like one knee might cave in more than the other. And so now you have adductors that are working differently, like the inner thigh muscles that are working differently from left to right.

So, I would say that heavyweight is great if you have the motor memory, like if you were someone like Dr. Tina who was doing all these activities as a young child and she has the motor memory that she can reengage. But if you're new to muscle building, I've been lifting for decades, but even if you're kind of a seasoned lifter, your number one priority should always be good technique.

So, I would say that heavyweight is great if you have the motor memory, like if you were someone like Dr. Tina who was doing all these activities as a young child and she has the motor memory that she can reengage. But if you're new to muscle building, I've been lifting for decades, but even if you're kind of a seasoned lifter, your number one priority should always be good technique.

So, I would say that heavyweight is great if you have the motor memory, like if you were someone like Dr. Tina who was doing all these activities as a young child and she has the motor memory that she can reengage. But if you're new to muscle building, I've been lifting for decades, but even if you're kind of a seasoned lifter, your number one priority should always be good technique.

because we know when we see good technique in the gym because it's such a rare event. We always see people squatting to 90 degrees. We see them falling forward with the chest. We see the genu valgum, which is like the collapsing of the knees. We see the ankles that are super tight so we don't have good ankle dorsiflexion. We see like everything falls apart.

because we know when we see good technique in the gym because it's such a rare event. We always see people squatting to 90 degrees. We see them falling forward with the chest. We see the genu valgum, which is like the collapsing of the knees. We see the ankles that are super tight so we don't have good ankle dorsiflexion. We see like everything falls apart.

because we know when we see good technique in the gym because it's such a rare event. We always see people squatting to 90 degrees. We see them falling forward with the chest. We see the genu valgum, which is like the collapsing of the knees. We see the ankles that are super tight so we don't have good ankle dorsiflexion. We see like everything falls apart.