While a few of the clips in this video could be considered humorous, many of them are serious and could have even been fatal accidents. We encourage all of our users to take extreme caution while performing weight training exercises and always use proper techniques. Always follow the posted directions on workout machines and equipment, and always have a spotter when working with heavy weights.
1. First , always warm up before starting your workout. Try to do 5-10 minutes of cardio to get the blood flowing, and stretch all of your muscles, concentrating on those that will be incorporated in that day’s routine. For example, if you are doing chest, stretch your pectoral muscles, as well your back, shoulders, bis and tris. This is one of the most important weight lifting tips.
2. Always start off with a weight you can easily handle at least 10-12 repetitions with, at least for the very first set for a particular muscle. Get your body ready to do the exercise, before moving up to higher weights. Keep in mind that if you start off heavy, you can tear a muscle very easily.
3. Another important weight lifting technique is wearing gloves or using grips to make sure the weights are secure in your hands. Losing your grip can be dangerous, and weights are often slippery with oils from other people’s hands. Also, if you are going to lift heavy, wear a belt to avoid back injuries and hernias. They might not look too cool, but they do offer protection…and what’s more important. Also, if performing benchpress or other barbell exercises, always rest the bar in the palm of your hand and be sure to wrap your thumb around the bar to ensure a good grip and prevent the bar from slipping from your grasp.
4. One of the weight lifting tips we always offer to our visitors is to have a spotter with you, especially for heavy movements. The reason for this is two-fold. One, they can help you get that extra one or two reps that could make a significant difference in your results. Two, and perhaps more importantly, a spotter can help you put a weight back if you are unable to complete a rep…we’ve seen many showoffs stuck with a barbell on their chest, yelling out in desperation. Don’t be this person, get a spot!
5. Along the same lines, don’t lift more weight than you are capable of, especially if there is no spotter on hand. You can seriously injure yourself, and it could end your lifting career. Unless you are competing, try to stick with weights you can do at least 5-6 reps with without killing yourself. You’ll get the same results as you would have struggling to push out one rep.
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- Dan Collins