| How to Do a Romanian Deadlift Posted: 27 Jan 2019 04:00 PM PST The Romanian deadlift is one of the best exercises for strengthening your hamstrings. Unlike a regular deadlift, you hold a barbell up at all times, lifting it periodically with your legs and lower back. Romanian deadlifts are perfectly safe, but you must learn the proper form and maintain it throughout the exercise. EditFitness Tips EditSetting up the Exercise - Have a spotter help you if you are new to lifting. Take precautions as you learn the proper form for the exercise. Lifting heavy weights can be a little intimidating or even risky if you do it wrong. A spotter can check your form and give you feedback to help you avoid injuries as you exercise.
- Another way to practice is to use a bar without weights. Using the bar gives you an opportunity to refine your form without putting stress on your knees and back.
- Start with a barbell on the floor or on a weight rack. Load the barbell with the amount of weight you think you can manage. Make sure the weight plates are firmly in place on the bar. You don't need to have a weight rack to do deadlifts, but it can make the process a little easier. If you don't have a rack, you will need to lift the bar up to the starting position.[1]
- A lot of gyms have tall racks you can rest barbells on. Position the barbell so it is near your thighs. That way, you don't need to bend down to reach it.
- Get close to the bar so your shoulders hang over it. Point your feet towards the bar and step forward. If the barbell is on the floor, it will be at about shin height.[2]
- If you are too far away from the bar, you will end up leaning forward to reach it. This can throw your back out of alignment, so get as close as possible before you lift the weight.
- Stand with your feet shoulder width apart and your knees slightly bent. Stand as close to the bar as you can get. Maintain this general position throughout the deadlift at all times. Keeping your knees slightly bent prevents them from locking up, which is an important part of avoiding strain on your body.[3]
- Hold the bar with a double overhand grip. Position your hands right beside your legs. Grasp the barbell with your palms facing downward. The overhand grip is the standard grip used for deadlifts, but you can customize it a little if you feel comfortable doing so.[4]
- Some lifters prefer an alternate or mixed grip. They place 1 hand underneath the bar while the other hand stays in the overhand grip position.
- Engage and flex your muscles to maintain a neutral position. The muscles in your shoulders, upper back, and abs must all be engaged while you lift the barbell. This allows you to keep good form as you lift and lower the weight.[5]
- Keeping your muscles flexed and engaged helps you maintain control.
EditRaising the Bar - Hold your back straight with your chest forward. Avoid changing your posture as you lift the bar. Keep your knees slightly bent at all times. Begin breathing out as you start moving the bar back up to its original position.[6]
- You may feel tempted to stand up quickly and let your back handle the load. This can strain your back or knees, leading to injuries. Complete the motion slowly and methodically to avoid problems.
- Drive your hips forward while pulling the bar up. Contract your glutes to help push your hips towards the bar. Your back won't move at all as you do this. Straighten your body by standing up gradually as the bar travels back up your legs.[7]
- Keep the bar as close to your body as possible. Never let it move away from you or else it will throw your spine out of alignment.
- Stand straight with the bar near your hips. Stand up tall with your back and neck straight. You are back in the starting position. Start over to perform as many repetitions as you need for your set.[8]
EditLowering the Barbell - Hold the bar near the top of your thighs. This is the deadlift's starting position. You return the bar to this position at the end of each repetition. Make sure the bar is as close to your thighs as you can get it. Keep your shoulders positioned over the bar.[9]
- If you start with the bar on the ground, lift it up using a traditional deadlift squat. Squat down over the bar. Bend your knees, keeping your arms and back straight, then stand back up while holding the bar.
- Look straight ahead of you and brace your core. Press your arms against your sides as you prepare to lower the barbell. Always stand tall with your neck and back straight. When you're ready to begin, take a deep breath. Resist the temptation to look down at the bar as you move it.[10]
- If you wish to check your form while doing the exercise, stand in front of a mirror. You can also have a spotter watch you and give you feedback.
- Bend at the waist while pushing your hips back. Go slowly to avoid injuring your back. To lower the bar safely, bend forward over the bar. Keep your arms and legs still. Move your hips and butt as far back as they can go.[11]
- Avoid bending your back. Shifting your spinal alignment is dangerous. Let your hips control the motion.
- Lower the bar until you feel the backs of your legs stretch. Keep the bar close to your legs as if you're rolling the bar down them towards your ankles. Drop the bar down until you can't go any further without bending your knees more. For most people, this will be when the bar is right below their knees.[12]
- Remember that the Romanian deadlift isn't a contest to see who can lower the bar to the floor. Lowering the bar too much takes pressure off your hamstrings and puts it on your knees and back.
- To get the greatest results, pay attention to your body so you don't go beyond your range of motion.
- The number of reps you do will depend on your workout goals. Do one set of 5-8 lifts if you're just getting started. If you want to build muscle, do 3-5 sets of 5-8 reps, using very heavy weights. If you want to build strength or tone your muscles, do 1-3 sets of 10 lifts.[13]
- To get the motion right, practice using a bar without weights. Many people struggle with keeping their backs straight and letting their hips control the lift. The bar gives you an opportunity to practice safely.
- A weight rack makes this exercise a little easier. With a rack, you don't need to squat down and waste energy picking up the bar.
- The Romanian deadlift tends to involve less weight than a regular deadlift. This is because you have to hold onto the bar the entire time throughout the exercise.
- For an easier variation, use dumbbells or a trap bar instead of a barbell.
- The single-leg Romanian deadlift is a tougher variation. As you lower the bar, you lift 1 leg, keeping it aligned with your back.
- Stretch your hamstrings, which are in the back of your thighs, after you do your deadlifts, especially if your calves and thighs are tight. Stretch by placing one leg straight out on a bench with your toes pointing toward the sky, then lean slightly forward until you feel a stretch. Hold for 15-60 seconds. Stop if you feel any pain or discomfort.
- Wear good shoes while doing deadlifts. The last thing you want is to lose traction while you're handling a heavy bar.
- Deadlifts can be dangerous if you don't know what you're doing. Master the technique first and don't use more weight than you can handle.
- Improper motion can put stress on your knees and back. Avoid using these areas to lift the bar. Keep the bar close to your body at all times.
- Going outside your range of motion can also be dangerous. When you feel your hamstrings stretching, stop lowering the bar. You do not need to bring it all the way down to the floor.
EditThings You'll Need - Barbell
- Weights
- Shoes with good traction
- A weight rack (optional)
EditSources and Citations
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| How to Sleep with a Sore Throat Posted: 27 Jan 2019 08:00 AM PST Falling asleep with a sore, scratchy throat is no easy task. Fortunately, there are lots of simple things you can do to make yourself more comfortable before bedtime. Take over-the-counter medications that moisten your throat and try home remedies that make it easier to swallow. Create a relaxing bedtime environment that will make it easier to drop off to sleep and stay asleep. EditTaking Medication to Soothe Your Throat - Use throat sprays or gargles before bed. Purchase over-the-counter (OTC) pain-relieving throat sprays or gargles. Most sprays or gargles contain anesthetics such as lidocaine that will numb your throat long enough for you to fall asleep comfortably. Always follow the manufacturer's instructions when taking an OTC medication.[1]
- For a natural throat spray, choose one that includes echinacea and sage. Studies show that these are just as effective as OTC medications that contain lidocaine.
- Another option is a phenol 1.4% spray, such as Chloraseptic. After spraying the back of your throat, hold the spray in your mouth for 15 seconds before spitting it out.
- You can also try benzocaine and menthol lozenges, such as Cepacol Sore Throat. Use 1 lozenge every 2 to 4 hours.
- Your doctor may prescribe a lidocaine gargle to help ease your throat pain. Gargle to lidocaine 2% viscous solution every 3 to 4 hours as needed. Always spit out the gargle when you are done.
- Take OTC pain medication at the first sign of a sore throat. While you may associate acetaminophen or ibuprofen with reducing fever or alleviating headaches, these medications can also reduce throat inflammation and relieve throat pain. Take acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen according to the manufacturer's instructions.[2]
- Take cough syrup to soothe your throat. If you also have a cough that's keeping you awake, take an OTC cough syrup that contains a suppressant such as dextromethorphan. This will temporarily stop your coughing, which can help your throat relax long enough for you to fall asleep.[3]
- Remember to read the label, especially if you're taking a medication that also includes a pain reliever. For example, some cold relief medications contain cough suppressants and acetaminophen.
- It can be dangerous to take more than one medication containing the same ingredients. For example, if you are taking a cough medicine containing acetaminophen, don't take Tylenol at the same time. Otherwise, you may overdose on acetaminophen.
- Avoid medications that will make you alert. It's important to check any cold medications you're taking to ensure they don't have stimulants or ingredients that will keep you awake or alert. Don't take anything labeled "daytime" or "non-drowsy."[4]
- Read product labels and don't take medications that include caffeine.
EditTrying Home Remedies - Drink warm tea with honey during the evening. Brew a pot of herbal or decaffeinated black tea and stir honey into it. Then sip the tea as you relax before bedtime. Drinking tea will soothe your throat and the honey coats it, making it easier to swallow.[5]
- Black tea has cough-suppressing qualities, but it's important to drink decaffeinated varieties so it won't keep you alert and awake at night.
- You can also soothe your throat by drinking plain hot water (as long as it isn't hot enough to burn your mouth and throat).
- Gargle with salt water before bed. Stir 1/2 teaspoon (2.5 g) of natural sea salt into of warm water. Keep stirring until the salt is dissolved. Then take a sip and gargle the liquid near the back of your throat. Spit it out and keep gargling until you've used all of the solution.[6]
- Gargling with saltwater will numb the pain of a sore throat and the salt can kill bacteria that may be making you sick.
- Gargling saltwater isn't recommended for children under 6 years old.
- Rub mentholated gel on your chest and neck before bedtime. Research shows that mentholated gel can make it easier to sleep if you have an upper respiratory tract infection that's causing the sore throat. The menthol in the gel can make you feel more comfortable, making it easier to breathe.[7]
- Keep lozenges or water on your bedside table. If you wake in the middle of the night with a sore throat, reach for a lozenge or sips of water. These will moisten your throat, which dries out as you sleep. Sucking on a lozenge will also make your mouth produce saliva, which will moisten your throat as you swallow.[8]
- Don't lay back down when you have a lozenge in your mouth because this will increase your risk of choking. Sit up until the lozenge is dissolved.
- Try lozenges containing 7 mg of pectin, such as Halls Fruit Breezers. Dissolve 1 lozenge slowly in your mouth every 1 to 2 hours as needed.
- Eat or drink something cold before bedtime. Cold beverages or treats can numb your throat long enough for you to fall asleep. For example, suck on ice chips or drink an ice-cold beverage before you go to bed.[9]
- You can also enjoy popsicles, ice cream, or frozen yogurt, which will dull the pain of a sore throat.
EditMaking Your Bedroom More Comfortable - Run a humidifier before bed or while you sleep. Dry air can irritate an already sore throat. To introduce moisture, run a humidifier in your bedroom before you go to sleep or through the night. Keep the humidity around 49 to 50%.[10]
- Some humidifiers have a cool mist or warm mist setting so you can control the temperature in your room more effectively.
- It's also a good idea to hydrate yourself just before bed. Drink a glass of water or set one on your bedside table.
- Sleep with a few extra pillows under your head. If mucus collects in the back of your throat by morning, raise your head up before you go to sleep. Elevating your head will help the mucus drain so it doesn't irritate your throat.[11]
- Sleeping on your side with a pillow between your knees can also help prevent nasal drainage from irritating your throat.
- Keep your room between . Although you might feel like bundling up if you have a cold, you'll actually fall asleep faster if your body is a little cool. Set your bedroom thermostat between before you lie down. In the morning you can turn the heat back up if needed.[12]
- It's also a good idea to sleep with blankets that you can take off if you get too warm.
- While keeping your room cool can help you sleep, avoid using an air conditioner if you can. An A/C can dry out the air, further irritating your throat.
- Relax in a dim bedroom before going to sleep. Try to unwind during the hour before you plan to go to sleep. To make it easier to relax, keep the lights low and get comfortable. Practice your favorite calming techniques such as reading a good book, soaking in the tub, or meditating.[13]
- Taking a steamy shower is another great way to relax before bed since it will loosen mucus and can relieve other symptoms of a cold.
- Avoid looking at bright screens or listening to loud music.
- Lie on your side to keep post-nasal drip from irritating your throat.
- Minimize irritants in the room such as tobacco smoke or cold, dry air.
- If your sore throat doesn't improve after a few days and you also have a fever or swollen glands near your jaw, contact your doctor. You may have a bacterial infection that needs to be treated with antibiotics.[14]
EditSources and Citations
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| How to Prepare a Writing Sample Posted: 27 Jan 2019 12:00 AM PST Writing skills are an essential part of many jobs. Across a wide variety of professions, up to 20 percent of a new employee's duties may involve writing. Because of this, many employers require applicants to prepare a writing sample regardless of the position they are applying for. By choosing the best writing sample and submitting it the proper way, you can make sure your writing sample will strengthen any application you submit. EditChoosing from Your Existing Work - Save examples of any good writing you do as potential samples. If you're a high school or college student, a recent graduate, or someone who writes as part of their job, make sure you save particularly good pieces of writing that you've done and keep them somewhere accessible. You never know when they might be suitable for an application![1]
- A good plan would be to save any examples of good writing in a folder on your computer and label it "Writing Samples."
- Choose samples of your writing that showcase a broad range of skills, including summarizing and conveying complex ideas, presenting original research, or writing persuasive materials.
- Select a writing sample that is relevant to the application. The type of writing sample you submit should relate in some way to the position you're seeking. If unsure about what kind of sample to send, research the position further to get a better understanding of the kind of work you'd be expected to produce.[2]
- For example, for a technical writer position, sample topics from a help file or procedure manual would be appropriate. For a marketing position, advertising sample copy would be a good choice.
- If you have several prospective samples to choose from, choose the most recent sample unless an older sample better showcases your capabilities with respect to the position.
- In some cases, you may want to send more than one writing sample, notably if the position calls for the ability to write various types of pieces and you want to showcase your abilities in all the areas listed.
- Keep your writing sample to an appropriate and reasonable length. Employers and schools will often stipulate how long a writing sample should be. If there are no guidelines regarding length, 1 to 4 pages is usually a good amount. If you have any doubts about the appropriate length, ask![3]
- Often, a job posting will include the prescribed length of the requested sample. Never submit something longer than the requested length. Edit the content of your piece to fit the sample requirements, whether that be a page count or a word count.
- In some cases, the type of writing will dictate the length of the sample. For example, blogs and press releases typically run from 300 to 500 words, while legal memoranda should run 5 to 10 pages.
- You can take an excerpt from a larger piece of writing, but if you do, include a note that explains this and summarizes the parts that were omitted and why you omitted them.
- Follow instructions or guidelines as closely as possible. Remember that the writing sample you submit is not only a reflection of your skills as a writer, but is also part of the evaluation of your overall candidacy. The person who reviews your application will use your writing sample to gauge how well you follow directions and understand the requirements of the position.[4]
- Only provide a writing sample if specifically asked for one. Even if the position you're applying for requires a great deal of writing, you may not be asked to provide a sample right away. Providing a sample too early in the interview process may torpedo your chances of getting the job if it isn't a good sample.
- If you fail to correctly follow the application instructions when submitting your writing sample, this may lead reviewers to reject your application outright if the position is highly competitive.
- Avoid writing samples on inappropriate or controversial topics. Unless the position calls for it, avoid sending writing samples that contain political or religious opinions or caustic humor. You may inadvertently offend a reviewer and sabotage your entire application as a result.[5]
- For example, if you wrote an opinion piece for a civics class on whether or not abortion should be legal, you should probably think twice about using it as your writing sample, since this is a particularly controversial topic in the United States.
- In no case should you send a sample that puts down any individual or groups of people.
EditWriting a Sample from Scratch - Write the type of sample most relevant to what you're applying for. Ideally, you should choose an already-written sample. If you don't have strong or relevant past writings, though, you may have to start from scratch. If you're going to write a totally new sample, your first concern is making sure that it strengthens your application. To do this, write something that demonstrates the types of skills you'll need to succeed in the position you're applying for.
- For example, if you're writing a sample as part of a graduate school application, consider writing an essay that demonstrates your ability to use and cite evidence to support an academic argument.[6]
- For media-related jobs, consider writing a journalistic piece or a faux press release. For a marketing position, you might write an analysis of the use of social media to promote products.
- If you're unsure of what sort of sample would be most relevant to the position you're applying for, consider simply writing a clear, descriptive article on a topic that isn't controversial.
- Try to write on a topic from a unique angle. When researching the topic you want to write on, see if you can find a way to write about it that others who have written on the topic have not thought of. If your sample demonstrates your ability to come up with unique ideas, it will significantly help you stand out as a candidate.[7]
- For example, if you're writing a research paper on a historical topic, consider using an analytical framework that other historians haven't used to examine the topic before.
- Your writing sample, like your application overall, should partially be an effort on your part to emphasize what you want reviewers to remember about you.
- Match your tone and style to other writings put out by the institution. If you're applying for a job at a company, read over the company's website, blog, and marketing materials and write with a style and tone that fits with the company's culture. If you're applying for a position with an academic institution, read what other people at that institution have written and shape your sample accordingly.[8]
- For example, if writers at the institution you're applying to tend to use formal and professional language in their writing, writing your sample in a snarky and informal tone will make reviewers think you don't belong at their institution.
- The nature of the company or institution you're applying to will also determine your use of particular writing techniques. For instance, if you're applying for a job with a marketing firm, you may want to incorporate strong imagery in your writing that will appeal to readers' senses.
- Include an introductory paragraph on the nature of your sample. You'll want your reviewer to know the reasoning behind the type of sample you wrote and what you were hoping to achieve by writing it (e.g., demonstrate your research skills to a professor). Add an introductory paragraph that explains the purpose of your sample and why you chose to include it in your application.[9]
- Avoid writing an essay about you as a candidate. In general, unless otherwise stated, you should avoid writing a personal essay as your sample. Furthermore, an essay about why you are the best person for a position comes across as self-serving and doesn't reflect any relevant skills.[10]
- You don't want your writing sample to directly be about you as a person. That is a personal essay, which is a different genre than a writing sample. Instead, it should be a reflection of your skills as a writer and/or researcher.
- Don't be afraid to ask what sort of sample to write. If you're not sure what type of writing sample would be most relevant to the position you're applying for, be willing to ask your reviewers what they think you should write about. They will appreciate the initiative you've taken to write a sample from scratch.[11]
- Note that you should only do this if there are no guidelines on the application for what to use as a writing sample. If there are writing sample guidelines that you ignore or don't notice, asking what you should write about will reflect poorly on you as a candidate.
- Revise and polish your first draft. Once you've finished the first draft of your writing sample, read through it again and revise it as necessary. Fix any grammar or spelling errors, tighten up awkward or verbose writing, and add or delete writing as necessary. Remember, you want your writing sample to be as strong as possible.[12]
EditFormatting Your Sample for Submission - Make sure your writing sample is identifiable and your name is included. When you go to submit your writing sample, make sure it's properly identified in your cover letter or email. Be sure as well that your name is written somewhere on the document.[13]
- Unless other instructions are included on the application, consider simply labeling the document that contains your sample as "Writing Sample" or "[Your Name] Writing Sample."
- You may want to also include a running header of "[Last Name] Writing Sample," on each page so that all your pages can be kept together if printed and distributed.
- If your writing sample contains information from previous assignments or jobs, make sure to rewrite it in a new document so that this information doesn't carry over to your application.
- Proofread the sample carefully before submitting it. Just as you want your resume and cover letter to be perfect, your writing sample should be free of spelling, punctuation, and grammatical errors. Look it over carefully yourself and have a knowledgeable friend look at it if necessary.[14]
- Edit your sample even if it got a good grade from a teacher or professor. Just because you earned a good grade for it doesn't necessarily mean your writing sample is error-free.
- If you're submitting a paper you wrote for a class, make sure the version you submit doesn't have any markings from your professor on it.
- Edit out any confidential information that needs to be protected. If your writing sample contains private information, such as names, home addresses, or phone numbers, be sure to remove this information before submitting your sample.[15]
- You can often remove confidential information by simply rewriting parts of your sample. For instance, instead of writing "When I worked at Ray's Hardware in Conway," simply say "When I worked in a small-town hardware store."
- Format your writing sample so that it's easy for reviewers to read. Use adequate margins and spacing between paragraphs. Text should be double-spaced and should appear in a clean, readable font, with your name in a professional-looking header on the first page and on each subsequent page.
- If you're sending a printed sample, print it on clean, high-grade paper.
- Include a brief note about the context of the writing. You'll want your reviewer to know the circumstances behind the sample you wrote and what you were hoping to achieve by writing it (e.g., demonstrate your research skills to a professor). Add an introductory paragraph that explains the context of the sample and why you chose to include it in your application.[16]
- This is especially important if you choose to submit an excerpt from a longer piece, as it will be particularly difficult to understand the excerpt if you don't explain what the longer piece is about.
- It will definitely be necessary to explain why you chose the sample you did if it doesn't immediately appear relevant. For example, if you're applying for a job at a fashion magazine and submit a writing sample from your biology class, you'll need to explain your reasoning.
- Keep a physical copy and bring it to your interview. Even after you submit a writing sample with your application, you'll want to keep a copy with you and bring it to any follow-up interview you go through in case your reviewer wants to discuss it. Bring several copies just in case other people are present.[17]
- Even if the application didn't require a writing sample, consider bringing one to the interview anyway. It may become relevant at some point during the conversation.
- It's a good idea to set aside a folder on your computer for writing samples you'll use most frequently.
- It's also a good idea to compile a list of writing you've previously published. You can use this list as a supplement to your resume or review it to help you decide which writing samples are most appropriate for the position to which you're applying.
EditSources and Citations
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