Weightlifting: It's Not About the Weight

by Michele Cheplic | More from this Blogger

22 Oct 2008 03:34 PM

How many times have you seen guys at the gym try to lift as much weight as they can without paying attention to form or technique? They're grunting and sweating and throwing weights up instead of lifting them correctly and later that day they're limping around because they tweaked their back.

Experienced weightlifters know that the sport is more about good form and technique than it is about how many pounds of steel you can throw around. Professional weightlifters are the first to chastise guys who are in need of a serious ego check because they know first hand the types of injuries that can occur when weightlifting is done improperly. Injuries include everything pulled hamstrings and quads to pectoral tears from trying to bench press too much weight.

Health experts say one of the best things you can do to help improve your weightlifting routine is to include a warm-up. A good warm-up should include about 10 minutes of simple movements that mimic the activity you're going to do with weights. For example, you could do body weight lunges in preparation for lunges with weights or push-ups as a warm-up to bench pressing.

Since weightlifting relies on trunk and spine stability experts say it's a good idea to stretch your back and other core muscles before you start your routine. Doing so will help you keep proper form and aid in preventing injuries. Experts say too many people rely on momentum to lift weights and they end up swinging and lifting weights so fast that the exercise becomes less effective. The slower the speed, the more effective the muscle contraction, and the better the results.

Fitness experts say inexperienced weightlifters should remember two words: slow and control. By incorporating this technique in your routine you protect yourself from injury and increase muscle mass at a much faster rate.

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Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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