Lifting Safety


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Lifting Safety

  1. 1. Lifting Safety A general safety guide on general lifting and power-lifting to making the best gains
  2. 2. What is power lifting? <ul><li>Power lifters are those who try to lift the most weight at the lightest possible bodyweight </li></ul><ul><li>Power Lifting is a sport where a lifter is tested on the big 3 lifts, Squat, Bench, and Dead lift, in that order. </li></ul><ul><li>A total at the end of the competition is then recorded </li></ul><ul><li>The highest total at that particular bodyweight is the winner. Ex: 1200 ttl@ 165lbs. Beats out 1195@165 or two lifters who lift 325@165 class and one weighs 163 vs. 164, the 163 guy wins. </li></ul>
  3. 3. Types of power lifting meets <ul><li>There are 3 different meet types </li></ul><ul><li>A Full power meet=All 3 Lifts </li></ul><ul><li>A Push/Pull=bench and dead lift only </li></ul><ul><li>A Bench only meet </li></ul><ul><li>Same rules apply </li></ul>
  4. 4. So what’s with the Safety? <ul><li>Power lifting=heavy weight=prone to injury </li></ul><ul><li>In General lifting, those who's main goal is to lift to stay fit and healthy, a lifters ego can cause them to hurt themselves by not lifting correctly. </li></ul><ul><li>Comparing the two is very similar </li></ul>
  5. 5. Common Mistakes <ul><li>Improper form </li></ul><ul><li>Lifting too much weight </li></ul><ul><li>Two of the most common mistakes made </li></ul>
  6. 6. The Bench Press <ul><li>A general Proper set up </li></ul>
  7. 7. Fellow Power lifter <ul><li>[email_address] </li></ul>
  8. 8. Proper bench set up <ul><li>With the previous picture, this is a good layout of how to correctly set up for a bench press. </li></ul><ul><li>Note the differences between the general and power lifter </li></ul><ul><li>Place feet evenly on the floor, flat footed or on toes. </li></ul><ul><li>Lye down. </li></ul><ul><li>Small arch in lower back </li></ul><ul><li>Butt, feet, and shoulders in constant contact with floor. </li></ul><ul><li>Take an even grip, </li></ul>
  9. 9. Results of improper form <ul><li>With the bench the most common mistake is a HIGH arch, with the buttocks leaving the bench placing undesired stress on the lower back. </li></ul><ul><li>You can slip discs in the lower back when the butt leaves the bench </li></ul><ul><li>Pec tears, shoulder tears, cracked sternum and ribs are also common injuries. </li></ul><ul><li>Proper warm up should include light cardio. Avg. 5 mins. Light stretching then onto 2-3 light sets of that exercise. </li></ul>
  10. 10. To avoid such injuries… <ul><li>For the lower back, maintain a small arch, with shoulders, butt, and feet on bench. </li></ul><ul><li>To help avoid cracked ribs and sternum, avoid a thumb-less grip and use controlled decent. </li></ul><ul><li>Shoulder injuries ex: front deltoid tear. </li></ul><ul><li>Warm up lightly and properly </li></ul><ul><li>Pec tears=Same as above. </li></ul>
  11. 11. Squats <ul><li>General </li></ul>
  12. 12. [email_address] <ul><li>Power lifter </li></ul>
  13. 13. Squat set up <ul><li>Position a barbell on the back of the shoulders and grasp bar to the sides </li></ul><ul><li>Have toes slightly pointed outwards. Shoulder width apart is common or slightly wider. </li></ul><ul><li>Use a spotter and clips along with a belt and a proper squat rack and proper shoes. </li></ul><ul><li>Descend until you hit // </li></ul><ul><li>In power lifting the thighs must actually cross below // or just below the tops of the knees. </li></ul><ul><li>No need to go any lower </li></ul>
  14. 14. Squat Problems <ul><li>Going too low=Causes unnecessary strain on ligaments and you can lose balance. </li></ul><ul><li>Not having an even stance=Balance problems </li></ul><ul><li>Leaning forward=lower back problems usually associated with too much weight and/or not enough practice. </li></ul><ul><li>Knees buckling inward=ACL, MCL, PCL, LCL problems. Meniscus tears. Very bad </li></ul><ul><li>Stance too wide=Hip problems </li></ul>
  15. 15. Dead Lift <ul><li>The dead lift is usually considered to be the most strenuous of all the lifts. </li></ul><ul><li>A lifter starts with a barbell down on the ground and must grasp the bar and pull straight up. Over/Under grip is common </li></ul><ul><li>The lifter must pull with control, no hitching, and most lock out the weight by leaning back and then lower the weight with a controlled downward motion. (Competition rules) </li></ul>
  16. 16. Normal Dead lift <ul><li>More drive from hips w/ a normal dead lift </li></ul>
  17. 17. Straight Leg Dead lift <ul><li>Notice the legs are straighter </li></ul><ul><li>More emphasis on lower back </li></ul>
  18. 18. Power lifter <ul><li>[email_address] </li></ul>
  19. 19. Dead lift Injuries <ul><li>The most common injury are lower back strains. </li></ul><ul><li>Too much weight </li></ul><ul><li>Bad form ex. Straight leg/ rounded back </li></ul><ul><li>No belt </li></ul><ul><li>Jerking/ hitching actions </li></ul><ul><li>Warm up light and use good technique. </li></ul><ul><li>Use more legs and hips vs. all back techniques </li></ul><ul><li>Wear belts when going over 85% of your max. </li></ul><ul><li>Strengthen all body parts, especially the core and lower back, hamstrings and hips directly </li></ul>
  20. 20. Conclusion <ul><li>There are many different lifts, but these are some basics and since power lifters use these as a level of strength they are good examples. </li></ul><ul><li>Remember to leave your ego at the door. </li></ul><ul><li>Lift smart, Eat healthy </li></ul><ul><li>Don’t go too heavy too soon </li></ul><ul><li>Train with good form and results will follow </li></ul><ul><li>Progress with spotters </li></ul><ul><li>Never lift alone </li></ul><ul><li>REST!! </li></ul>