Safety reminders when lifting
MMCF has been steadily growing and with that growth has benefited from a wide-range of skills that add to the family. All of our new (and old) member are doing great. We’re seeing tremendous improvements.
With the great strides we’ve been making, though, we recently had a situation that warrants a reminder of things to think about when approaching the various lifts we do in our box. These items are addressed when the trainers are teaching you the lifting progressions. However, because this might be the first time really lifting weights, there is a lot to remember and we would like to list some important reminders.
- Make sure the clamps are secure and the placement of your hands are even on the bar.
- If you have lifting shoes wear them. Otherwise, consider taking off your running shoes and going barefoot or wearing a pair of old-school converse. This ensures you have the utmost support when you receive the weight you’re throwing up. Especially as you see the weight you lift increase over time.
- Make sure you have a clear area in the event you need to drop the bar. And while on this subject… if you find that you get midway through a lift and your muscles are fatigued to a point where you’re going to lose the bar OR are running into some sort of trouble — drop the weight! We do not want you holding onto the bar and going down with it. The video in this post is of a kid that faints, but that could easily be someone who has hit their max or has gotten into a situation where they need to release the bar. Just try and be cognizant that you’re not off-loading onto someone close by (which goes back to the point in the first sentence).
- Always, always, always… Follow the proper progression of the weight advancement in each exercise. When too much emphasis is placed on the actual amount of weight being used, the result is almost always a relaxation in form. We want to see your PR and get past your thresholds, but we want to see that done safely with the proper form and ROM (range of motion).
- This goes without saying, however, I have to mention it. There are absolutely NO egos in our box (if you have them, check them at the door). If you are unsure for one moment of exercise we’re performing stop the trainer and have them break it down to you. If you need more time there are usually two of us per class and sometimes more, we can have one start class while the other helps you out. Remember, we all had to learn at some point!
- Listen to your body. If you’re injured in an area that is going to compromise your lift, it’s better to do a WOD that will not use that part of your body until it has recovered. Rest is the only way to get an injured body part better.
- Lastly, have fun!
If I missed anything, please leave it in the comments. I don’t profess to be an expert, just a concerned trainer that doesn’t want to see MMCF members get injured.
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