Weightlifting is becoming a fad especially in men who would want a masculine physique. However, since there is a sudden spurt of fitness centers and gyms, there are few fitness experts that can actually oversee all people who lift weights. Many even do weight lifting even without the guidance of a fitness instructor. This poses risk to the safety of those who lift weight because of improper weight lifting techniques and forms.
Lifting weights does not only involve raising a heavy barbell up or lifting heavy dumbbells with your arms. There are certain principles that should be considered and understood in order to achieve fitness results efficiently and safely. A good lifting form makes your workout more worthwhile due to the following benefits:
Ensures the targeted muscle group/s are worked
When you lift weights with a correct form, you are able to help your targeted muscles to contract efficiently making you develop that muscle in no time. For instance, if you are lifting a dumbbell, make sure to flex your elbows wherein you arms are parallel to your body. In this way, your triceps and biceps move in their normal pane getting them to contract adequately as opposed to lifting the dumbbell in just any way you want.
Prevents workout-related injuries
Proper weightlifting form is also essential to prevent injuries during weight training. It involves proper ergonomics or body mechanics that keep your muscles, tendons, ligaments and bones to be free from undue tension while you lift. This is especially true for lifting heavy barbells as incorrect body mechanics can easily damage your musculoskeletal system in the form of strains, sprains, stress fractures and the like.
Enhances strength training
For some, weightlifting may just be for building muscles for aesthetic purposes, but the real deal with lifting weights is to develop muscle strength as well. Lifting weight without proper form may just give you bigger muscles, but won’t give you enough strength that would commensurate the size. Lifting with a good training form can help you achieve the structure and functionality of muscles that you desire.
So when lifting weights, it is very essential to employ the correct techniques. Basic principles include:
- Never arch your back when lifting. If you pick up a barbell or a dumbbell, never bend at your waist and arch your back, instead, flex your knees to move down to the floor. This avoids you from using your lower back muscles to lift the weight. The knees would then work to lift your body plus the weight when you stand.
- Keep your feet hip width apart. Make your line of gravity more stable by having a wider space between your feet to avoid tripping over when you lift weights.
- Never flex your neck when lifting. Most people would look down to pick up the weights on the floor. This is a major cause of neck injuries during weight lifting because it arches your cervical spine. When picking up something, do not flex your neck, but use your eyes (gaze downwards) to see the weights you are going to lift.
- Do not lift more than what you are trained to carry. Lifting weights is a step by step process. The weights are gradually increased so never try to lift something from 50 pounds to 300 pounds in an instant.
Lifting weight is an excellent way to work out, but make sure to ensure safety always to prevent injuries and achieve effective results.