Weightlifting Techniques

Weightlifting is an interesting sport. It is a form of strength training that can improve the muscle tone, strength, gain muscle mass and lose fat and improve the bone density.


However, if proper care is not taken, serious injury may be incurred. One of the first things to do before weightlifting is a proper consultation with a health official. This is more important if the person is above the age of forty and has been physically inactive. Before setting up a weight training program, one should consult with his/her doctors.

While in the program, one should gradually increase the weight they are lifting. Normally, the amount of weight lifted should tire the muscles after around fifteen repetition. One should not lift larger weights, as it may cause a number of problems to the physical structure of the body.

Another weightlifting technique is not to perform too many sets of each exercise. This is as dangerous as lifting a heavy weight right from the beginning of the weightlifting program.

Heavy weightlifting as well as too many sets of exercises may contribute to overload injury. While weight training, it is suggested not to do a rush job out of it. One should not jerk the weight up and lift and lower the weight in a disciplined and slow fashion. This kind of weightlifting tends to isolate the muscles required for weightlifting and also improve the body stabilization. This kind of weight training is also a fool proof method against improper weightlifting, as it does not let the person to depend on the momentum of the body while lifting the weight.

Consistent breathing is important while weight training. Holding one’s breath can cause an increase in the blood pressure to dangerous levels. One should inhale and exhale consistently while weightlifting to prevent an increase in the blood pressure while weightlifting.

Weightlifting should balance out the working of the muscles during the exercise. One should seek to work the main muscles, the legs, arms, shoulders, chest, back and abdomen while weightlifting. Also, one should strengthen the muscle as well as the opposing muscle in a balanced fashion, like the muscle at the front of the hand as well as the back of the hand.

A good pair of shoes are also necessary during weight training. Shoes not only offer a balance to the foot while weightlifting, they also protect the feet from fallen weights in a small way. As one continues with their weight training programs, they will increase the amount of weight they lift. At this time, a proper weightlifting waist belt is of extreme necessity.

Proper weight training techniques are very important. If a proper weight raining technique is not implemented, some of the common injuries one may sustain are:

  • Strains
  • Sprains
  • Fractures
  • Dislocations
  • and Tendinitis

Using improper weight techniques during weightlifting for a long time may cause serious injuries to the human body. Some of the long term injuries related to improper weightlifting techniques are:

  • Muscle Overload
  • Bone Stress Damage
  • Nerve Damage
  • Rotator cuff damage

Though these injuries are not life-threatening, they can seriously hamper the lifestyle and also the efforts to build strength and muscle mass in the body. Weight training is best done under proper observation. Therefore, one should work with an experienced and certified weight training specialist. There are various athletic trainers, fitness and exercise specialist and physical therapists who have specifically trained in the weight training techniques.