The Best Postures on Weight Lifting


Maintaining proper body alignment while lifting weights is important because if not executed properly, it can lead to fatal injuries.  The generic assumption of weight lifting is that the task only involves shoulder and leg strength. This is where a lot of misinformed bodybuilding enthusiasts start to experience roadblocks to that boulder-buff physique they have been trying to achieve.

Worse, the complications can be debilitating for a long time, and no amount of physical rehabilitation and self-help methods with a chair for back pain can make you recover to your healthier status.

Here are 3 tips in keeping proper posture when you start the tough-guy game – weight lifting:

1. Look straight ahead.

Under normal circumstance, what most people do when lifting heavy objects is to tilt the head up (close their eyes, bite their lips and grunt), assuming the jaw muscles will have something to contribute in the lifting. This is absolutely wrong, especially when you are doing serious weight lifting exercises.

One of the most important things when executing strenuous workouts is to keep your whole spine straight from your neck down to your tailbone. By looking straight ahead, your neck stays keeps the proper alignment to your spine, reducing any risk of injury.

You can practice this posture by sitting initially on either a task chair or pilates exercise chair, lift moderate weights and gradually increase the pressure. Once you get hold of the correct stance, you can start letting go of these sitting or assistive devices.

2. Keep your chest out and shoulders back when lifting.

Yes, your mother was right when she used to remind you to keep that chest out. This is true not only to the everday posture but also to weightlifting.  When lifting weights, your back has the tendency to round forward which can do damage to your spine as it extends the vertebra more than its normal capacity.

If you keep assuming this wrong posture while doing this routine, you will likely develop an overextended back. Unless you’re rooting for the Ultimate Guideline to Hunchback Awesomness, that is something we do not subscribe to, and neither should you. When you keep your chest out and shoulder back when lifting, the whole weight is balanced on your upper torso and not concentrated on your spine.

3. Bend your knees and balance the weight on your feet.

Use your other big muscles. What’s good about weight lifting is that it maximizes utilization of your other major muscles. Bending your knees prompts your thighs to bulk up. Your leg strength can can help your body to support the weight without damaging your spine.

Spreading the weight equally with evenly spread feet provides you stronger base, reducing the tendency of an outbalanced lifting. Not only will you hurt yourself, you may also harm someone who is working out close to your – and of course, a charge to property damage if you’re in a fitness gym.

Remember, you always have the potential to become the next Gal Gadot or Ryan Gosling even if you’re just a regular office employee sitting on an adjustable office chair the whole day. You just have to make time for your health and you will experience its benefits ten times fold later.

Additional tip, if you want to stary by building tougher pecs – start by studying the principles of body mechanics and how these can help you out when you start your lifting sessions. It pays to be informed in the whole process.

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