ESPN Rise Magazine Weight Lifting Safety 3 Instant Ways to Strengthen your Weightroom Safety Chris Gizzi – NASM-PES, NASM-CES, USAW Sports are tough enough on the body – we don’t need to make it tougher by getting injured in the weight room. Don’t let a few unfortunate stories extinguish your fire to improve your performance and build a resilient body. Here are 3 things you can do today to stay safe and get the most out of your workout. 1. Keep it Clean. Keeping the weightroom clean is a good habit that sets the tone for a workout and promotes safety. Plates against the wall, dumbbells on the ground, barbells  misplaced make for a lame and hazardous training space. Same goes for book bags, sweatshirts, and cleats – leave ‘em in your locker. We’ve all heard the phrase “look good-play good” – let’s hold the weightroom to the same standard. 2. Spot this. The spotter is a teammate or coach actively responsible for your safety should your effort outlast your ability. Spotters aren’t there to just watch, count reps, or be a cheerleader. Ask your coach and get detailed instruction on how to spot a specific lift before you need to know. Captain’s Tip: Ensure the spotter says the rep count, a quick training tip, or a word of encouragement prior to the set. Take charge and be active! 3. READY – AIM… Warm up before training to perform your best and avoid any setbacks… - READY = 1st warmup is 5-10 minutes of light jogging, skipping, lunges, and/or active stretching. - AIM = 2nd warmup starts with plyometrics and medicine ball throws, then to warmup lifts. Use this simple rule for your major lifts: one warmup set for every 100 pounds of the heaviest weight you plan to lift that day. Start by doing 8-10 reps at 50% of that weight for the first set. Rest and then move up gradually. |
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