6 Common Mistakes to Avoid When Weightlifting

By Charles N Taft

 

Vince Lombardi, head coach of the Super Bowl I and Super Bowl II champion Green Bay Packers, once observed that, "Only perfect practice makes perfect." Indeed, we should conduct any athletic training properly. This approach not only involves how often we practice, but HOW we practice. In weightlifting, it is important that we perform repetitions and sets correctly. Here are some common weightlifting mistakes, and the solutions to eliminate them:

Mistake #1: Failing to breathe properly

When we are lifting huge weights, such as chrome dumbbells, sometimes we forget to breathe. However, when lifting the weight, failing to exhale could cause us to pass out or even have a stroke.

To solve this problem, make sure to exhale while lifting the weight, and then inhale after completing the rep.

Mistake #2: Failing to use the proper weight

Avoid using too much, or too little weight. Both errors could reduce your workout's effectiveness.

The last 1-2 repetitions in your set should be challenging for you. When a set of 15 reps becomes a piece of cake, then it is time to add more weight.

Mistake #3: Rising hips off a bench during a bench press

This error creates many problems. It places more stress on your spine, fails to utilize your whole pectoral muscle, and reduces the difficulty of the exercise.

To avoid this problem, position your legs atop the bench, while bending your knees and placing your feet down. Afterwards, using your hips could reduce your balance.

Mistake #4: Starting a session without a warm-up

Failing to perform a warm-up could both decrease the effectiveness of your weightlifting session, and increase your chance of being injured.

A warm-up should last at least 5 minutes. You should do one set of 10 repetitions, using quarter of the weight that you will lift during your session. Then do another set, using half of the weight for the "real" workout.

Mistake #5: Failing to complete a full range of motion

When performing a weightlifting motion, it is important always to complete the repetition's full range of motion. This is particularly true when performing bicep curls. In this particular case, failing to complete the repetition fully means that you have only targeted the bicep's upper portion. Completing an exercise's full range of motion is important, as it not only provides the targeted muscles with a workout. It additionally stretches the opposing muscles.

The solution is to perform repetitions in a gradual and controlled manner. In particular, you should contract the muscles totally after each repetition. On the other hand, be cautious not to hyperextend the repetition, which involves exceeding the full range of motion. Making this error can result in your joints becoming injured.

Mistake #6: Using heavy weights improperly

In particular, it is dangerous to bend or extend your back while lifting heavy weights. This would place unwanted stress on your back.

It is important to support your back by lying on your back or on your stomach. For exercises that require you to stand, bend your knees a little.

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