One of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or power lifter, or just looking to increase your sports performance- safety should be the foundation of your training program.
These particular weight training safety pointers apply regardless if you workout effectively at home, a health and fitness gym, a high school weightlifting area, or in the bowels of a bodybuilding gymnasium. Just before you pick up that barbell or perhaps a dumbbell, or alternatively park your body upon that next piece of workout equipment- you ought to familiarize yourself with the essential safety aspects connected to weight training.
Meanwhile with the exercise community continually reforming and growing, and sports athletes continually fine tuning their own training, the one factor which should invariably stay consistent is safety. We do not only recommend for you, but for others working out near you. Adhere to these fundamental suggestions for weight lifting as well as working out safer and reducing the risk of harm to you or even other individuals working out with or near you.
TRAINING ROOM AND EXERCISE EQUIPMENT
- Make sure the equipment you use is in good working condition.
- Use proper lifting techniques when moving weights around the room, and always be aware of other athletes around you so you don’t interfere with their safety needs or cause them injury.
- Make sure pins are secure in the machine prior to each lift, and that safety bars or catches are in place and properly positioned to be effective should you lose control of the weight(s).
- Be sure that there are no obstructions in the weight-lifting space.
- Wear suitable shoes to assure support, steadiness and good grip throughout the entire performance of each and every exercise, along with safeguards for your toes and feet.
YOURSELF AND/OR YOUR PERSONAL TRAINING COMPANION
- Most people should wait until they are at least 14 years old before trying the major lifts, such as squats, dead lift, and bench press. At 14, most athlete’s bodies are mature enough for these compound exercises. The major lifts are likely to cause injury if you lift heavy weights without proper technique and the help of spotters, especially if your muscles are not mature enough to properly recover from previous sessions.
- Find a mentor who can help you learn how to do the exercises correctly. Good technique is one of the most important ways to avoid injury. A high school coach or athletic trainer can help you. If a college is located in your town, the strength coach for the varsity athletic teams may be able to give you advice or recommend another instructor. Books, DVD’s and videos can help, but nothing beats personal instruction from a properly accredited mentor.
- Warm up and cool down for each session. Your warm-up session before lifting weights should include stretching exercises, some light calisthenics and/or aerobics to warm up your muscles with sufficient blood flow. When you begin each weightlifting exercise, use small amounts of weight at first and then progress to heavier weights. Light stretching and additional aerobic work are also important during your cool down to flush your muscles of waste byproducts accumulated during your physical workout.
- Before getting to performing a physical exercise, be sure of good technique. Your success in working out depends to a large amount upon the proper technique associated with the exercises. If you are executing an exercise for the first time- use a light amount of weight and focus on your form and technique to start with, before going to utilizing large amounts of weight.
- Always use additional safety accessories like: gloves, lifting belts for heavy lifting, wrist/bar straps to help with grip, and even joint wraps or braces for weak or recovering joints- usually lower back, elbows, knees wrists or ankles.
- Never lift substantial weights without spotters, safety racks or Smith-type fitness equipment that are able to control or isolate the load in the event you should lose control or possibly sustain a physical injury during the range of motion.
- Don’t lift more than you know you can lift safely as this could injury to yourself or others around you if you should lose control of the weight(s).
WORK OUT EXECUTION AND PERFORMANCE
- Always assume proper lifting form. When lifting free weights from the floor, make sure that the feet are close to the exercise bar, the hips lowered in a squat position, the head is up, and the back is straight. Always lift with the legs and not the lower back.
- When performing resistance exercises, you should always control the motion of the weight during all phases of the lift. This means having control of the movement when working with gravity as well as against gravity.
- Use as much resistance as possible without sacrificing proper technique. The technique is of great importance in any exercise being performed to properly work the target muscles, and progress towards heavier weight resistance.
- Don’t “cheat” on your technique just to lift heavier weights than you can properly and safely handle as this could cause injury or negate the focus on that muscle group by recruiting other non-targeted muscle groups to assist in moving the weight.
- Follow an ideal progression of weight advancement when it comes to each individual exercise. Resist the temptation to see just how much you possibly can lift. Whenever an excessive focus is placed on the actual amount of weight being used, the end result is practically always a reduction in form and quality technique, and therefore as a result- safety.
- Free weight should not be moved on the rebound, or “bounced” off of your body. Remain in command and lift through the full range of motion. The resistance must be controlled plus moved smoothly and slowly which includes a distinct pause and muscle contract during the work end of all motions, and also towards the end or start position.
- Don’t breathe in and out quickly or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out slow and controlled when you perform the lift.
- Concentrate on your exercises when performing them and the specific muscles you’re working. Do not carry on a conversation at the same time. Do not simply “go through the motions”- you MUST maintain focus on safety while performing the exercise movement.
Physical fitness along with weight lifting are not only good for your body, but for ones daily life. Being in top physical shape can not just assist you to extend your life- it will make every day life more enjoyable and also productive. Our staff members only wish you all the results on the workout goals you determine for your own benefit, and all of the key benefits of not only the objectives themselves- but the health benefits on the road to these goals too.
NOTE: Lifting weights can cause serious injury or even death to yourself or even those training around you. YOU SHOULD ALWAYS CONSULT A PHYSICIAN FOR APPROVAL BEFORE STARTING ANY EXERCISE PROGRAM.
Michael Gajor, writer and trainer for 10BuckFitness with 25 years of experience. If your workout routine is producing the same sad results- visit 10BuckFitness for their workout program downloads- right to your computer. They have re-invented the bodybuilding world with these workouts for fitness, Sports Performance, and bodybuilding.
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