How to train weightlifting properly without hurting yourself, by Jiří Orság
Weightlifting strengthens your whole body. A pro weightlifter and three-time Olympian explains what to watch out for and how to master the technique.
Weightlifting is a strength and speed sport in which the goal is to get a heavy barbell from the floor to overhead. Because this exercise engages so many different muscles, weightlifting is the ideal way to strengthen your whole body. And don’t worry, a month of lifting won’t turn you into a hulking mass of muscle (this goes for women too).
In this article, Jiří Orság, U23 European champion in the total, tells you what to watch out for in this discipline.
Start slowly and safely
- Find a coach who knows what they’re doing. You’ll avoid bad habits, faulty movement patterns and injuries. It’s easier to learn something than to unlearn it.
- Focus on the basics and learn to work with your own body weight first. If you can squat properly, you’ve got the first step behind you. If not, read more here: how to squat properly.
- Don’t forget dynamic stretching before training either. Good flexibility and mobility should be your alpha and omega, and not just in weightlifting.
Snatch vs clean and jerk
In weightlifting we distinguish two basic techniques:
Snatch – One continuous movement that takes the barbell straight from the floor to overhead. Take a wider grip and set your feet shoulder-width apart. From a partial squat, you drive the weight up to a locked-out position overhead.
Clean and jerk – Made up of two movements, which makes it a little easier. First you bring the barbell to your shoulders in one unbroken movement, then you drive it explosively overhead.
If you have short limbs but a long torso, the clean and jerk will suit you better. If you’re taller with long arms, the wider, more stable grip gives you an advantage in the snatch. Try both techniques and see what suits you better.
How not to hurt yourself
“I don’t want to lift, it hurts my lower back,” says everyone with bad technique. The key is a braced core, and never lifting the load with your back alone, otherwise you’ll end up with lower back and shoulder pain. If you need to strengthen your abs, read this article: how to train your abs.
Muscles, technique and diet combined
Your muscles lift the weight, but proper technique guarantees you won’t fall on your backside and hurt yourself. Don’t forget enough protein in your diet, or you can top it up with protein powder. It’s easier to digest and you won’t feel stuffed. After a good session, remember to take quality sports nutrition and BCAAs for faster recovery.
Weightlifting not your thing? Find other exercises you enjoy. Just keep moving. ?
