This document provides guidance on general lifting safety and proper form for powerlifting exercises. It discusses the importance of using proper form to avoid injury when performing the main powerlifting lifts: squats, bench press, and deadlifts. Common mistakes like arching the back on bench press and lifting with rounded shoulders can cause back, shoulder and rib injuries. The document emphasizes warming up thoroughly before lifts and using a weight that can be lifted with control to minimize risk of injury.

1. Lifting Safety A general safety guide on general lifting and power-lifting to making the best gains

2. What is power lifting? Power lifters are those who try to lift the most weight at the lightest possible bodyweight Power Lifting is a sport where a lifter is tested on the big 3 lifts, Squat, Bench, and Dead lift, in that order. A total at the end of the competition is then recorded 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.

3. Types of power lifting meets There are 3 different meet types A Full power meet=All 3 Lifts A Push/Pull=bench and dead lift only A Bench only meet Same rules apply

4. So what’s with the Safety? Power lifting=heavy weight=prone to injury 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. Comparing the two is very similar

5. Common Mistakes Improper form Lifting too much weight Two of the most common mistakes made

6. The Bench Press A general Proper set up

7. Fellow Power lifter [email_address]

8. Proper bench set up With the previous picture, this is a good layout of how to correctly set up for a bench press. Note the differences between the general and power lifter Place feet evenly on the floor, flat footed or on toes. Lye down. Small arch in lower back Butt, feet, and shoulders in constant contact with floor. Take an even grip,

9. Results of improper form With the bench the most common mistake is a HIGH arch, with the buttocks leaving the bench placing undesired stress on the lower back. You can slip discs in the lower back when the butt leaves the bench Pec tears, shoulder tears, cracked sternum and ribs are also common injuries. Proper warm up should include light cardio. Avg. 5 mins. Light stretching then onto 2-3 light sets of that exercise.

10. To avoid such injuries… For the lower back, maintain a small arch, with shoulders, butt, and feet on bench. To help avoid cracked ribs and sternum, avoid a thumb-less grip and use controlled decent. Shoulder injuries ex: front deltoid tear. Warm up lightly and properly Pec tears=Same as above.

11. Squats General

12. [email_address] Power lifter

13. Squat set up Position a barbell on the back of the shoulders and grasp bar to the sides Have toes slightly pointed outwards. Shoulder width apart is common or slightly wider. Use a spotter and clips along with a belt and a proper squat rack and proper shoes. Descend until you hit // In power lifting the thighs must actually cross below // or just below the tops of the knees. No need to go any lower

14. Squat Problems Going too low=Causes unnecessary strain on ligaments and you can lose balance. Not having an even stance=Balance problems Leaning forward=lower back problems usually associated with too much weight and/or not enough practice. Knees buckling inward=ACL, MCL, PCL, LCL problems. Meniscus tears. Very bad Stance too wide=Hip problems

15. Dead Lift The dead lift is usually considered to be the most strenuous of all the lifts. A lifter starts with a barbell down on the ground and must grasp the bar and pull straight up. Over/Under grip is common 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)

16. Normal Dead lift More drive from hips w/ a normal dead lift

17. Straight Leg Dead lift Notice the legs are straighter More emphasis on lower back

18. Power lifter [email_address]

19. Dead lift Injuries The most common injury are lower back strains. Too much weight Bad form ex. Straight leg/ rounded back No belt Jerking/ hitching actions Warm up light and use good technique. Use more legs and hips vs. all back techniques Wear belts when going over 85% of your max. Strengthen all body parts, especially the core and lower back, hamstrings and hips directly

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