Pioneer Valley Youth Sports and Fitness Institute

the source for sound athletic advice

Weightlifting Safety Principles

The reasons to perform weight training in any capacity are plentiful. Proper exercise execution is the heart of conducting safe and effective strength training programs. Performing exercises correctly allows for injury-free results. Understanding what is involved in performing exercises in a safe and effective manner, such as, proper grip, proper body positioning, range of motion, breathing technique, and use of weight belts is of the utmost importance.

Establishing the proper grip before you begin a lift is necessary because it may be different depending on the exercise an individual is performing.  The two most common grips are the pronated grip, when knuckles are up, typically used during the bench press and the supinated grip, when palms are up, typically used during a barbell biceps curl.  Other grips are the alternate grip, one hand is pronated and the other hand is supinated, often used to perform dead lifts, and the hook grip, similar to the pronated grip however the thumb is under the index and middle fingers which creates a natural locking mechanism, often used for explosive/power lifts such as the snatch. Grip width, which is the spacing of the hands on the bar, is necessary to allow for a balanced bar. Grip widths are narrow, common, and wide.

Establishing a stable position is significant because it allows the lifter to maintain proper body alignment during the exercise, thus allowing for proper stress to be applied to the appropriate muscles and joints. Standing exercises typically are performed with the feet slightly wider than hip width and both the balls of the feet and the heels in contact with the floor.  The bench press requires a five point position. Both feet are in contact with floor, the hips/low back are in contact with the bench, the shoulder blades and the head are in contact with bench.

When an exercise is performed through an entire range of motion (ROM) at the proper velocity for the desired goal the value of the exercise is maximized. Slower velocities allow for the likelihood that a repetition will be performed through its entire ROM.  Exercises that necessitate a high rate of power and speed, such as the power clean and snatch should be conducted in a manner that control of the bar and weight is maintained.

Beginners often forget to breath, this creates an increase in heart rate and blood pressure. The proper time to inhale is during the eccentric phase of the repetition, during the bench press this would be when the bar is being lowered. The proper time to exhale is during the concentric phase of the repetition, during the bench press this would be when the bar is being raised, moving away from the chest.

The appropriate use of weight belts can also contribute to an injury-free environment. Weight belts do not need to be used when the lower back is not being stressed, such as when performing a biceps curl or lat pulldown or for exercises that do stress the lower back, such as squats or dead lifts that involve lighter loads. A belt should typically be worn when performing exercises that stress the lower back and involve lifting maximum or near maximum loads.  The ultimate goal is to allow the abdominal muscles to contract and create pressure against the back in order to protect it from injury. Thus, developing strong abdominals will reduce the risk of back injury.

 

Weight lifting is often performed in order to reduce the risk of injury. If proper attention and care is not taken during weight lifting exercises than the risk of injury during weight lifting increases.  Following some basic principles as described above will allow for the value of weight lifting exercises to be maximized, in turn, providing for a stronger healthier body. 

Len Haggerty owns and operates STRIDES Performance & Wellness, Inc. in Northampton, MA. He encourages youths, competitive and recreational athletes, and adults to discover their athletic potential. Len can be contacted at len@strideshpi.net to address any questions or topics presented in the WMSJ.