Weightlifting Safety Basics

neil 85

This Video is not a suitable representation of the topic matter. It is taken from the position of a medical practitioner, and will not provide the benefits of weightlifting. Firstly, weightlifting in the strictest sense is the Olympic sport of weightlifting, of which I am a coach and international athlete, I am also a qualified strength and conditioning coach, and work with athletes of all ages and abilities. Secondly, the safety tips virtually negate all benefits gained from the use of weights. My comments from the start of this video would be as follows: Point 1. “Not overdoing” the weight you are lifting defeats the purpose of lifting weights. Overload and progression are key principles to weights and weight training. If a person stays in their comfort zone and does not lift at or slightly beyond their ability from time to time, they do not progress or get stronger in the same way as a person who trains effectively will. It may be easy and comfortable to walk four steps to your fridge, but it’s not going to make you any fitter or stronger if that is all the exercise you do. The same applies with weights. Point 2. “3 sets of 15” is heavily into the conditioning stage of muscle work. 3 sets of 3 is an appropriate working range for strength building, and 3 sets of 5 or more are perfectly adequate for conditioning work. Unless you are training in the gym with no specific aim (not recommended, as it begs the question of; what are you getting for your money?) Point 3. “most injury occurs when peoples ego gets in the way of their muscle” This is an incorrect interpretation of common circumstances. It is a symptom not a cause. Insufficient supervision or incorrect instruction is the leading cause of injury. Look for articles that denote the nature of injury in weightlifting and it’s severity and frequency compared to other sports. Weightlifting significantly reduces the chances of injury in day to day life and other sports when performed correctly. Max attempts are not only a useful tool to test strength and design programs from but an essential aspect of strength building. Point 4: 3 sets of 15-20 does not make you safe. Supervision from professionals or experienced individuals makes you safe. Muscle fatigue leads to a breakdown in technique. Tired muscles after the 40th rep are not going to be able to perform any lift as well as when you did it the 3rd time. Point 5: Free weights are better for you generally speaking. Free weights as said do incorporate more muscles and work the weakest the hardest. Muscle groups and movements are like chains, the lifter is only as strong as the weakest link. To reduce injury, the synergistic muscles and stabilisers must be strong, as without strength here there is increased likelihood of tears and muscle damage. By using machines you do not gain an “offset risk”, you merely offset progress. Again correct instruction increases your safety, not lower weights. Responsible qualified instructors will let you do what you are capable of, and spot you so that you remain safe when performing heavy attempts. Point 6: free weights causing injury. The weight does not cause injury, incorrect technique does. Again instructors not machines will make you safer. Point 7: Cheating with free weights – This is simply a contradiction in terms. Negating smaller necessary muscle groups by using machines to isolate stronger muscles and achieve heavier weights is cheating, although im sure there is a better term for it, stupid for example. I have had so many people say to me I can bench press over 100kg, and I said brilliant, lets warm up and do it here, and they cant. The reason, it was on a machine, the same people are lucky to achieve 70% of their best with free weights. The reason, free weights prevent cheating that’s why they are harder and that’s why fewer people tend to use them. This was not a thought out point in the above video. Point 8: Machines – their uses: Machines are great tools, for physio, rehabilitation work etc, but they are limited to what they work. They can help rehabilitate muscles by taking the strain off joints, tendons etc allowing strengthening of areas where the muscle tissue has been previously damaged. They are good for this, but as a strengthening tool, they simply limit your potential. Point 9: Disadvantages of machines: - The one thing that was right in this video, they are limited to certain body sizes and are not infinitely customisable. However there are several more pressing disadvantages than this. This is written from the wrong perspective in my opinion. There should be a disclaimer with the video as such. IE: from a medical standpoint. From the position of someone who spends most of his life working, competing and teaching in the weights room and that environment, the pressing concerns would be: respecting boundaries and allowing space, ie not walking on lifting platforms when somebody is working there. Correct postural positions when lifting. Full range of motion of the muscles to increase flexibility and strength, proper supervision and instruction is paramount to safely lifting weights. These, to name but a few are of much more pressing and immediate concerns, and will keep you much safer than lifting small and often. They will also allow you to progress, whether you are an elite athlete or casual gym goer alike. If you want any weightlifting advice, seek advice from weight lifters, and in general only give advice when its your are of expertise. I wouldn’t comment on medicine any more than a doctor should give advice on gym safety.

neil 85

This Video is not a suitable representation of the topic matter. It is taken from the position of a medical practitioner, and will not provide the benefits of weightlifting. Firstly, weightlifting in the strictest sense is the Olympic sport of weightlifting, of which I am a coach and international athlete, I am also a qualified strength and conditioning coach, and work with athletes of all ages and abilities. Secondly, the safety tips virtually negate all benefits gained from the use of weights. My comments from the start of this video would be as follows: Point 1. “Not overdoing” the weight you are lifting defeats the purpose of lifting weights. Overload and progression are key principles to weights and weight training. If a person stays in their comfort zone and does not lift at or slightly beyond their ability from time to time, they do not progress or get stronger in the same way as a person who trains effectively will. It may be easy and comfortable to walk four steps to your fridge, but it’s not going to make you any fitter or stronger if that is all the exercise you do. The same applies with weights. Point 2. “3 sets of 15” is heavily into the conditioning stage of muscle work. 3 sets of 3 is an appropriate working range for strength building, and 3 sets of 5 or more are perfectly adequate for conditioning work. Unless you are training in the gym with no specific aim (not recommended, as it begs the question of; what are you getting for your money?) Point 3. “most injury occurs when peoples ego gets in the way of their muscle” This is an incorrect interpretation of common circumstances. It is a symptom not a cause. Insufficient supervision or incorrect instruction is the leading cause of injury. Look for articles that denote the nature of injury in weightlifting and it’s severity and frequency compared to other sports. Weightlifting significantly reduces the chances of injury in day to day life and other sports when performed correctly. Max attempts are not only a useful tool to test strength and design programs from but an essential aspect of strength building. Point 4: 3 sets of 15-20 does not make you safe. Supervision from professionals or experienced individuals makes you safe. Muscle fatigue leads to a breakdown in technique. Tired muscles after the 40th rep are not going to be able to perform any lift as well as when you did it the 3rd time. Point 5: Free weights are better for you generally speaking. Free weights as said do incorporate more muscles and work the weakest the hardest. Muscle groups and movements are like chains, the lifter is only as strong as the weakest link. To reduce injury, the synergistic muscles and stabilisers must be strong, as without strength here there is increased likelihood of tears and muscle damage. By using machines you do not gain an “offset risk”, you merely offset progress. Again correct instruction increases your safety, not lower weights. Responsible qualified instructors will let you do what you are capable of, and spot you so that you remain safe when performing heavy attempts. Point 6: free weights causing injury. The weight does not cause injury, incorrect technique does. Again instructors not machines will make you safer. Point 7: Cheating with free weights – This is simply a contradiction in terms. Negating smaller necessary muscle groups by using machines to isolate stronger muscles and achieve heavier weights is cheating, although im sure there is a better term for it, stupid for example. I have had so many people say to me I can bench press over 100kg, and I said brilliant, lets warm up and do it here, and they cant. The reason, it was on a machine, the same people are lucky to achieve 70% of their best with free weights. The reason, free weights prevent cheating that’s why they are harder and that’s why fewer people tend to use them. This was not a thought out point in the above video. Point 8: Machines – their uses: Machines are great tools, for physio, rehabilitation work etc, but they are limited to what they work. They can help rehabilitate muscles by taking the strain off joints, tendons etc allowing strengthening of areas where the muscle tissue has been previously damaged. They are good for this, but as a strengthening tool, they simply limit your potential. Point 9: Disadvantages of machines: - The one thing that was right in this video, they are limited to certain body sizes and are not infinitely customisable. However there are several more pressing disadvantages than this. This is written from the wrong perspective in my opinion. There should be a disclaimer with the video as such. IE: from a medical standpoint. From the position of someone who spends most of his life working, competing and teaching in the weights room and that environment, the pressing concerns would be: respecting boundaries and allowing space, ie not walking on lifting platforms when somebody is working there. Correct postural positions when lifting. Full range of motion of the muscles to increase flexibility and strength, proper supervision and instruction is paramount to safely lifting weights. These, to name but a few are of much more pressing and immediate concerns, and will keep you much safer than lifting small and often. They will also allow you to progress, whether you are an elite athlete or casual gym goer alike. If you want any weightlifting advice, seek advice from weight lifters, and in general only give advice when its your are of expertise. I wouldn’t comment on medicine any more than a doctor should give advice on gym safety.

great