Oliver--How to Workout

How to Workout

Let me share a little secret with you guys about weight lifting techniques. When I walk into the gym there is always that one guy that thinks he’s doing great lifting more than anyone else around. This guy doesn’t realize the reality that he is doing awful and is on the verge of paralyzing himself. I’m take my time to clarify exactly how you are supposed to lift and how to make it as efficient as possible. Obviously first and foremost having a spotter to make sure the weight doesn’t crush you is the most necessary thing you need.

             For squatting you have to set your hands up equally distant from the center of the bar so that way the weight is distributed equally on both sides. If it is unevenly placed it can tear a lot of back muscles and many other joint and bone injuries. Then u step under the bar and place the center of bar in between your trap muscles. Make sure to keep your feet flat, so that when you do the squat you don’t mess up your knees. After the bar is on your shoulders and you are standing up with a straight back you drop your hips and make your knees are making a 90 degree angles. Then with a straight back you thrust your hips slightly forward as you use your quad and calf muscles to straighten out your legs.

            As for bench you lay down on the designated bench and again place your hands equidistant from the middle of the bar that way one when you lift it you don’t tear any chest or arm muscles and two this causes a tip in the weight forcing you to drop the weight that is on the bar that could potentially harm you, your spotter, and any people around you. Then you unrack the weight make sure it’s over the center of your pecks and slowly lower the weight till it either touches your chest or is close to doing so and use your pectoral, and triceps to lift the bar slowly off your chest. Doing this exercise slowly makes sure your muscles are getting the full exercise out of benching.

            Last but not least the power clean, this is one of the harder techniques to get right. Then you power clean just like a squat your feet need to be pointing straight and you back needs to be straight to make sure not to tear any muscles. Then you grab the bar equally distant from the center again and make sure your butt is down and your head is up looking at the ceiling. Thrusting your hips, you lift the bar off the ground and throw it up and catch it on your shoulders.

            Considering I’ve been competitively lifting for 3 years take this advice to make sure you don’t mess up any of your muscles bones or joints. Doing any of these workouts incorrect it can harm you both in a short run and the long run. In the short run tearing muscles will cause you to be in a lot of pain for a period of 4-6 weeks and the same can be said with breaking a bone. As for the long term injuries include joint pains and arthritis that can last a life time.