The following ten tips should be kept in mind when performing any strength training exercise:
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| 1 |
Never hold your breath while lifting weights. Holding your breath
can cause you to feel lightheaded, dizzy, and could lead to fainting.
You would not want to lose consciousness while lifting a heavy weight.
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| 2 |
Never lock your joints (knee, elbow, etc.) while lifting weights. When you lock your joints,
you place an enormous amount of stress on the joint, which can lead to
joint problems and/or injury.
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| 3 |
Always use collars on the bar when lifting weights.
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| 4 |
Always control the weight. Weights should always be lifted slowly and lowered slowly
to avoid injury and maximize the effectiveness of the exercise.
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| 5 |
Always have a "spotter" present when performing free weight exercises.
Spotters can assist you with form and insure that you avoid injury.
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| 6 |
Your hands should always be the same distance from the center of
the bar when using free weights.
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| 7 |
Never excessively twist or bend the spine, which can cause lower back problems.
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| 8 |
When standing, always maintain a slight bend in the knees to
reduce stress on the lower back.
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| 9 |
The knees should always remain in alignment with the
toes when performing leg exercises.
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| 10 |
Always replace weights to the proper racks so that others do
not trip over weights left on the ground.
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