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Keeping Proper Form When Lifting Barbells

October 14, 2023 3 min read

Keeping Proper Form When Lifting Barbells

When it comes to lifting weights, proper form is key. Lifting barbells is no different. It's important for lifters to understand the importance of keeping proper form when doing any weightlifting exercise, especially those that involve the use of a barbell. Proper form not only helps to ensure safety and prevent injury, but it also helps to maximize the effectiveness of the workout.

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In this article, we will discuss what proper form looks like when lifting barbells, as well as how to practice proper form in order to get the most out of each exercise. We’ll also go over some of the common mistakes people make when lifting with a barbell and how to avoid them.

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Why Proper Form Is Important

The primary reason to practice proper form when lifting barbells is to lower your risk of injury. Improper form can cause you to strain or pull muscles, leading to pain and immobility. Not only can this be extremely uncomfortable, but it can also lead to long-term damage if it isn't taken care of properly.

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Proper form also helps to ensure that you get the most out of each exercise. By using the correct technique, you can target the intended muscle group more effectively and make sure that your workout is as effective as possible.

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How to Practice Proper Form When Lifting Barbells

When lifting barbells, there are a few key tips to keep in mind in order to practice proper form:

Start with a light weight

It's important to start off with a light weight so that you can focus on your form without having to worry about the amount of weight you're lifting. Once you have the hang of the movement, you can gradually increase the weight as needed.

Keep your back straight

Your back should always remain straight while lifting weights. This will help to engage the core muscles and protect your spine from potential harm. Keep your head up and your eyes focused forward.

Engage your core

Engaging your core is an essential part of proper form when lifting barbells. Your core helps to stabilize your body and keep you balanced during lifts. Make sure to engage your core throughout the entire exercise to ensure maximum effectiveness.

Keep your elbows close to your body

This is especially important for exercises such as the bench press. Keeping your elbows close to your body helps to protect your shoulders from injury and helps to keep your form in check.

Focus on proper breathing

Proper breathing is essential for both safety and performance. When lifting barbells, make sure to take deep breaths in through your nose and exhale through your mouth. This will help to keep your body oxygenated and energized throughout the workout.

Slow and controlled movements

It's important to keep your movements slow and controlled when lifting barbells. This will help to ensure that you are engaging the right muscles and avoiding any jerky movements that could potentially lead to injury.

Common Mistakes to Avoid

There are a few common mistakes that people make when lifting barbells. These include:

Poor posture

Make sure to maintain good posture throughout the entire exercise. Slouching or leaning too far forward can put unnecessary strain on your back and other muscles.

Swinging the barbell

This is a common mistake that many people make when lifting barbells. Swinging the barbell can put undue stress on your joints and can lead to serious injuries. Make sure to keep your movements slow and controlled.

Relying on momentum

It's tempting to rely on momentum to lift the barbell, but this is not a good idea. Relying on momentum can lead to poor form and can cause you to miss out on the benefits of the exercise. Focus on engaging the muscles and moving slowly instead.

Lifting barbells is an effective way to build strength and muscle. However, it is important to practice proper form in order to stay safe and get the most out of each exercise. By following the tips above, you can ensure that you are using proper form when lifting barbells and maximizing the effectiveness of your workouts.