University of Connecticut Wrestling ​

 

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Weightlifting Safety Rules & Training Tips

                       

1. Always use proper lifting technique
     a.) Warm-up and Cool Down-Stretch the muscles you are working on before and after lifting.
     b.) Lifting Form-When lifting free weights from the floor, make sure that your feet are close to the bar and spread apart, hips are lowered in a squat position, head is up and your back is straight.  Always lift with your legs, not your lower back.     

     c .) Breathing-Inhale while lowering the weight and exhale when you complete the lift.  Do not hyperventilate (breathe in and out fast) or hold your breath.

     d.) Spotting-The spotter is necessary to prevent injuries, especially during heavy workouts.  Spotters must pay attention so they know when and how much assistance is needed.  Proper spotting technique is necessary so the lifter can maintain good lifting form and position.  Two hands should be used with an alternate (opposing) grip when spotting press lifts and most other moves.  Spotting the squat requires two people, one at each end of the bar.
     e.) Execution-The lowering phase of the lift should be done slowly and with good control; pause at the midpoint , then drive up the weight as explosively as possible during the lifting phase.  “Heaving” and “jerking” should be avoided.
     f.) Overload-Maximum muscular strength gains can be obtained by increasing the amount of weight lifted and decreasing the repetitions.  Overload may be used on later sets of each exercise.
2. Always set your starting workload that is safely within your capabilities.  Increase the poundage regularly in small increments.  When you are able to do all sets of an exercise at a set weight, you should increase the resistance at your next workout.  Each individual progresses at his/her own rate, so you should not be discouraged if you do not progress as rapidly as others.  Use the provided chart to record progress.  This upward progression improves body strength.
3. Avoid long frequent workouts.  It is best to lift 3 times/week, giving yourself 48 hours between workouts so that your body can recover.
4. Wear proper footwear to ensure stability.
5. Wear a weightlifting belt to avoid back injuries.
6. Drink plenty of water while you’re working out.
7. Avoid horseplay and excessive conversation.
8. Moderate muscle soreness is normal.  Do not continue lifting if you feel pain.  Stop the painful exercise or use less weight.