Lifting Safety Lifting Safety

A general safety guide on A general safety guide on general lifting and power-general lifting and power-lifting to making the best lifting to making the best

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What is power lifting? What is power lifting?

Power lifters are those who try to lift the most Power lifters are those who try to lift the most weight at the lightest possible bodyweightweight at the lightest possible bodyweight

Power Lifting is a sport where a lifter is tested Power Lifting is a sport where a lifter is tested on the big 3 lifts, Squat, Bench, and Dead lift, in on the big 3 lifts, Squat, Bench, and Dead lift, in that order. that order.

A total at the end of the competition is then A total at the end of the competition is then recordedrecorded

The highest total at that particular bodyweight The highest total at that particular bodyweight is the winner. Ex: 1200 ttl@ 165lbs. Beats out is the winner. Ex: 1200 ttl@ 165lbs. Beats out 1195@165 or two lifters who lift 325@165 class 1195@165 or two lifters who lift 325@165 class and one weighs 163 vs. 164, the 163 guy wins.and one weighs 163 vs. 164, the 163 guy wins.

Types of power lifting Types of power lifting meetsmeets

There are 3 different meet typesThere are 3 different meet types A Full power meet=All 3 LiftsA Full power meet=All 3 Lifts A Push/Pull=bench and dead lift onlyA Push/Pull=bench and dead lift only A Bench only meet A Bench only meet Same rules applySame rules apply

So what’s with the So what’s with the Safety?Safety?

Power lifting=heavy weight=prone Power lifting=heavy weight=prone to injury to injury

In General lifting, those who's main In General lifting, those who's main goal is to lift to stay fit and healthy, goal is to lift to stay fit and healthy, a lifters ego can cause them to hurt a lifters ego can cause them to hurt themselves by not lifting correctly.themselves by not lifting correctly.

Comparing the two is very similarComparing the two is very similar

Common MistakesCommon Mistakes

Improper formImproper form Lifting too much weightLifting too much weight Two of the most common mistakes Two of the most common mistakes

mademade

The Bench PressThe Bench Press

A general Proper set up A general Proper set up

Fellow Power lifterFellow Power lifter

385@198385@198

Proper bench set up Proper bench set up With the previous picture, this is a good With the previous picture, this is a good

layout of how to correctly set up for a layout of how to correctly set up for a bench press. bench press.

Note the differences between the general Note the differences between the general and power lifterand power lifter

Place feet evenly on the floor, flat footed or Place feet evenly on the floor, flat footed or on toes. on toes.

Lye down. Lye down. Small arch in lower backSmall arch in lower back Butt, feet, and shoulders in constant Butt, feet, and shoulders in constant

contact with floor. contact with floor. Take an even grip,Take an even grip,

Results of improper formResults of improper form With the bench the most common mistake With the bench the most common mistake

is a HIGH arch, with the buttocks leaving is a HIGH arch, with the buttocks leaving the bench placing undesired stress on the the bench placing undesired stress on the lower back. lower back.

You can slip discs in the lower back when You can slip discs in the lower back when the butt leaves the benchthe butt leaves the bench

Pec tears, shoulder tears, cracked sternum Pec tears, shoulder tears, cracked sternum and ribs are also common injuries. and ribs are also common injuries.

Proper warm up should include light Proper warm up should include light cardio. Avg. 5 mins. Light stretching then cardio. Avg. 5 mins. Light stretching then onto 2-3 light sets of that exercise. onto 2-3 light sets of that exercise.

To avoid such injuries…To avoid such injuries…

For the lower back, maintain a small For the lower back, maintain a small arch, with shoulders, butt, and feet on arch, with shoulders, butt, and feet on bench. bench.

To help avoid cracked ribs and sternum, To help avoid cracked ribs and sternum, avoid a thumb-less grip and use avoid a thumb-less grip and use controlled decent. controlled decent.

Shoulder injuries ex: front deltoid tear.Shoulder injuries ex: front deltoid tear. Warm up lightly and properlyWarm up lightly and properly Pec tears=Same as above. Pec tears=Same as above.

SquatsSquats

General General

700@198700@198

Power lifterPower lifter

Squat set up Squat set up Position a barbell on the back of the Position a barbell on the back of the

shoulders and grasp bar to the sides shoulders and grasp bar to the sides Have toes slightly pointed outwards. Have toes slightly pointed outwards.

Shoulder width apart is common or slightly Shoulder width apart is common or slightly wider. wider.

Use a spotter and clips along with a belt and Use a spotter and clips along with a belt and a proper squat rack and proper shoes. a proper squat rack and proper shoes.

Descend until you hit //Descend until you hit // In power lifting the thighs must actually cross In power lifting the thighs must actually cross

below // or just below the tops of the knees. below // or just below the tops of the knees. No need to go any lowerNo need to go any lower

Squat ProblemsSquat Problems

Going too low=Causes unnecessary strain Going too low=Causes unnecessary strain on ligaments and you can lose balance. on ligaments and you can lose balance.

Not having an even stance=Balance Not having an even stance=Balance problemsproblems

Leaning forward=lower back problems Leaning forward=lower back problems usually associated with too much weight usually associated with too much weight and/or not enough practice. and/or not enough practice.

Knees buckling inward=ACL, MCL, PCL, Knees buckling inward=ACL, MCL, PCL, LCL problems. Meniscus tears. Very badLCL problems. Meniscus tears. Very bad

Stance too wide=Hip problems Stance too wide=Hip problems

Dead Lift Dead Lift The dead lift is usually considered to be The dead lift is usually considered to be

the most strenuous of all the lifts. the most strenuous of all the lifts. A lifter starts with a barbell down on the A lifter starts with a barbell down on the

ground and must grasp the bar and pull ground and must grasp the bar and pull straight up. Over/Under grip is common straight up. Over/Under grip is common

The lifter must pull with control, no The lifter must pull with control, no hitching, and most lock out the weight hitching, and most lock out the weight by leaning back and then lower the by leaning back and then lower the weight with a controlled downward weight with a controlled downward motion. (Competition rules)motion. (Competition rules)

Normal Dead liftNormal Dead lift

More drive from hips w/ a normal More drive from hips w/ a normal dead lift dead lift

Straight Leg Dead liftStraight Leg Dead lift

Notice the legs are straighterNotice the legs are straighter More emphasis on lower backMore emphasis on lower back

Power lifterPower lifter

573@198573@198

Dead lift InjuriesDead lift Injuries The most common injury are lower back The most common injury are lower back

strains.strains. Too much weightToo much weight Bad form ex. Straight leg/ rounded backBad form ex. Straight leg/ rounded back No beltNo belt Jerking/ hitching actionsJerking/ hitching actions Warm up light and use good technique. Warm up light and use good technique. Use more legs and hips vs. all back techniquesUse more legs and hips vs. all back techniques Wear belts when going over 85% of your max. Wear belts when going over 85% of your max. Strengthen all body parts, especially the core Strengthen all body parts, especially the core

and lower back, hamstrings and hips directlyand lower back, hamstrings and hips directly

ConclusionConclusion There are many different lifts, but these are There are many different lifts, but these are

some basics and since power lifters use some basics and since power lifters use these as a level of strength they are good these as a level of strength they are good examples. examples.

Remember to leave your ego at the door. Remember to leave your ego at the door. Lift smart, Eat healthyLift smart, Eat healthy Don’t go too heavy too soonDon’t go too heavy too soon Train with good form and results will followTrain with good form and results will follow Progress with spotters Progress with spotters Never lift aloneNever lift alone REST!!REST!!