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Halfway through the week, which happens to be peak week for me. I’ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesn’t care and is always photobombing me 😆😆 happy hump day 🐶
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#flex #goaldigger #abs #npcfigure I have a request! 😅😅 Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often 😆. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: ✅ Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. ✅Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! ❤️❤️❤️ love you forever 😘 #mshealthandfitness .
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#heytrythis #tricepsworkout #dumbbells #triceps "The beliefs you hold to be true make up the fabric of your experience. The stronger those beliefs, the more they seem unshakeable, and the more you will find evidence to support." Often we are identifying with limiting beliefs which keep us in a box and keep us from reaching our potential. Have you ever stopped yourself from doing something by buying into one the beliefs listed below? -I am not enough.
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Knock it off.
Stop identifying with the limiting belief. 
Kill your conclusions. Whatever you think you know to be certain is probably a lot more flexible than you think. 
Test your assumptions. You need to do something to break the pattern of your limiting belief. Prove yourself wrong. 😘.
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Fit Girl Nikki, LLC | Dead Lifts x¿x
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Dead Lifts x¿x

Hi Goal Diggers 🙂

I wanted to share another one of my favorite exercises…. the dead lift. If you are limited in your amount of time in the gym and you are capable I would definitely suggest that you add this into your routine. This compound exercise involves several muscle groups (lower back, glutes, hamstrings, quads, abs, as well as muscles of the arms and shoulders) allowing you to kill many birds with 1 stone…. pun intended! smh lol

There are varying stances, grips and techniques out there however proper form is most important when performing dead lifts, improper form could lead to serious injury. Please be cautious and begin with light weight, then work your way up. I am still working on my own form and trying different techniques; practice makes perfect!!

Important things to keep in mind.

  • Keep the core tight
  • Keep your back flat (it should not be rounded/hunched)
  • Push through your heels; use your legs to move the weight not your back.

In my video below I am doing whats called a stiff-legged  dead lift and I am using a mixed grip (palms facing opposite directions on the bar). Typically I will perform 3 sets of 6-10 reps.  In the video I am working with 135 lbs which is a little more than what I weigh. (Random Note: I typically wear minimalist shoes especially when training legs but didn’t this day… tsk tsk tsk. I prefer the more natural stance/footing i have with minimalist sneakers; easier to push through your heels).

The amount of weight you chose as well as how many reps you do are determined by your goals and how your body responds. For strength gains, you’d probably want heavier weight for fewer reps. For muscle hypertrophy/growth you’d probably want lighter weight and more reps. In any event the weight you choose should be challenging. If you do not have access to a barbell, dumbbells will work as well. I encourage you to safely try different variations of this exercise to see what works best for you!

Enjoy!

For video of conventional deadlift form, click here.

Visit my Exercise Library for more videos!

“If it doesn’t challenge you, it doesn’t change you.”

<3 Nikki

2 Comments

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  • Hip Thrusters | Fit Girl Nikki

    […] have your weight placed in front of the bench I typically drape the folded mats over the bar and deadlift the weight then transition it into a dead row until the weight is hip level. I then sit down on the […]

  • Glute Sculpting Squat Variations | Fit Girl Nikki, LLC

    […] addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings […]

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