If you’ve spent some time in a gym or if you told people you were into weight lifting, you’ve most likely received plenty of unsolicited advice on what you should do and not do for maximum results & safety.

But how much truth is there behind all those things they tell you? Science or broscience? Here are the top 12 weight lifting myths — debunked.

Myth #1: Weight Lifting is Dangerous. Machines have the reputation to be safer than free weights. But studies tell a different story.

• Weight lifting does not produce more injuries compared to machines.
• Weight lifting injury rates are lower than in any other sport.

Weight lifting is used for (p)rehabilitation because it can prevent and fix injuries. The only way you can injure yourself, is if you use bad technique or don’t control your ego. Use your head and you’ll be safe.

Myth #2:Weight Lifting is Bad For Your Joints. Weight lifting is less stressful on your joints than running: it involves controlled, non-impact movements.

Weight lifting – and especially strength training – will increase the health of your joints by strengthening the muscles & ligaments that hold them together.

• Squatters have healthier knees than non Squatters. Studies performed on top Powerlifters confirm that their knees are in better health than those of the general population.
• Several StrongLifts.com readers recovering from ACL injuries or who had persistent knee problems for years, reported that their knee pain went away forever after 2-3 months of doing Squats.

Myth #3: Weight Lifting Causes High Blood Pressure. Your blood pressure increases when you lift heavy weights. But it returns to normal after finishing your set. That’s how lifting improves your cardiovascular fitness.

People who lift weights with the focus on strength training have lower blood pressures than people who don’t exercise. Studies show that regular weight lifting lowers your systolic & diastolic blood pressure.

Myth #4: Weight Lifting Makes You Bulky. Muscle is denser than fat. You’ll look slimmer at the same body-weight if you increase your muscle mass. The huge guys in muscle magazines are usually supplementing.

Many skinny guys train 6x/week but struggle to gain weight. Why? Because they aren’t eating enough. Getting bulky means gaining weight. And to gain weight, you must eat more. Training hard only won’t do the job.

Myth #5: Weight Lifting Makes Women Bulky. Those muscular women you can find in muscle magazines had to use steroids to get to that point.

As a woman you can build muscle, get stronger and improve your physique. But you’ll never build as much muscle mass as men can because you have lower testosterone levels. You’ll always stay feminine unless you use steroids.

Myth #6: Weight Lifting Stunts Growth. Arnold Schwarzenegger, Lou Ferrigno, Dave Draper, Shaquille O’Neal, David Robinson, Karl Malone, Michael Vick, etc. They all started lifting weights in their early teens and are +6′ /1m82 tall.

The only way weight lifting can stunt your growth is if you damage your growth plate by letting the bar fall on you. But if you use proper technique, you’ll be safer than with Rugby or Soccer where collisions are common.

Supervise youth lifting weights. Enforce proper technique and discourage ego. Note that some believe weight lifting can actually stimulate growth because it increases bone mineralization.

Myth #7: Weight Lifting Decreases Flexibility. One of the realizations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten your hips, preventing you to Squat correctly.

Weight lifting will make you regain your flexibility and maintain it. Especially the Squat will give your hip muscles a full stretch. But increasing your muscle mass or strength won’t reduce your flexibility at all.

Myth #8: Weight Lifting Makes You Slow. Strong muscles contract faster and generate more power. That’s why professional athletes like Shaquille O’Neil or Tiger Woods do weight lifting: strength training makes you faster.

Myth #9: Weight Lifting Causes Hemorrhoids. The right way to breathe during a lift is to hold your breath and push it against your closed glottis. This keeps your lower back safe by increasing pressure in your abdomen.

If you hold your breath and push it towards your anus you can get hemorrhoids. Avoid by breathing correctly: use the valsalva maneuver. Drink lots of water and eat green veggies, fruits & fiber for optimal digestion.

Myth #10: Muscle Turns to Fat If You Stop Weight Lifting. Muscle never turns to fat. They’re different tissues. If you stop weight lifting, you also have to eat less than before otherwise you’ll get fat.

Some believe that if you train long enough your muscles will never come back to their pre-trained state. This is probably linked to muscle memory: it’s easier to regain muscle than to build it from scratch.

Myth #11: Weight Lifting Increases Waist Size. This myth comes from looking at some Power Lifters in the heaviest classes. Their waist is big because they’re fat. And they’re fat is because they only care about getting stronger.

Check Power Lifters in the lighter classes: they all have a small waist. Squats & Deadlifts work your abs hard. Everyone who does these exercises for a couple of weeks reports losing several inches waist size.

Myth #12: Weight Lifting is Boring. It is if you go the gym without a plan, don’t pay attention to what you do when lifting and don’t get results. But it won’t if you have a plan, get results and focus on how your body moves during a lift.

Weight lifting is a technical & intellectual sport. You shouldn’t have time to get bored since you have so many things to pay attention to during the lift. And the constant challenge to add weight is anything but boring.

The real fun though is when you start getting results. Hard work paying off is what will get you addicted. Check StrongLifts 5×5 for a routine that will get you results. It only takes 3×45mins/week. Read the success stories.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

• You must keep the bar above the center of your feet.
• You must move the bar in a straight line.

Keeping the bar above the center of your feet ensures stability. Moving the bar in a straight line is more efficient: the shortest distance between 2 points is a straight line. Here’s how to push/pull the bar in a straight line.

Squat. You’ll always push the bar in a straight line on low bar Squats as long as you keep the bar above the center of your feet.

• Low Bar Position. If you put the bar higher, you’ll lean forward more and risk falling forward. Put the bar on top of your scapular spine.
• Push Your Hips Back. Squatting down kills posterior chain strength and moves the bar away from the center of your feet. Move your hips first.

Overhead Press. Your head is in the way when pressing overhead. Don’t press the bar diagonally. Get your head out of the way so the bar can go up.

• Tilt Head Back. Put the bar close to your clavicles with your elbows up. Look forward while tilting your head back so the bar can go up.
• Shift Torso Forward. Don’t stay behind the bar: get under the bar by shifting your torso forward as soon as the bar reaches forehead level.

Bench Press. Common mistake on the Bench Press is pressing the bar in a diagonal curve: toward your head. Straight line is shorter.

• Tuck Your Elbows. Safer on your shoulders. Tuck your elbows so they end up 45° to your torso rather than perpendicular to your body.
• Touch Your Lower Chest. Lower the bar against your xyphoid process. You can only do this if you keep your elbows tucked.
• Look at The Ceiling. The bar goes where you look. Don’t look at the bar. Fix a point at the ceiling where you want the bar to go.

Deadlift. Starting with the bar away from your shins puts your hips too low, is harder on your lower back, and makes you Deadlift in a \ line.

• Bar Against Shins. Avoid scraped shins by wearing long pants or pulling your socks. Bar against shins in the starting position.
• Keep The Bar Close to You. The closer the bar to your body, the easier the lift. Roll the bar over your thighs on the way up.

Power Clean. Similar error as for Deadlifts: starting the Power Clean with the bar away from your shins because you fear hitting your shins.

• Bar Against Shins. Avoid scraped shins by wearing long pants or pulling your socks. Bar against shins in the starting position.
• Pull from Mid-thigh Level. Don’t pull too soon. Weight until the bar reaches mid-thigh level to start the 2nd pull.
• Touch Your Shirt. The closer the bar, the easier to lift. Touch your shirt at chest level on the way up.

Realize human biomechanics prevent you to push or pull the bar in a perfectly straight line. Strive, however, for a straight bar path. Lower the weight to get used to the new technique if you pushed/pulled differently before.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Holding your breath while lifting increases blood pressure. Some will therefore tell you to exhale on the way up. Wrong. Weight lifting increases cardiovascular fitness. Your heart learns to deal with the increased pressure.

A variation of holding your breath is grunting or yelling. Tennis players are best known for yelling when hitting the ball. Kib started a thread in the Forum called “Anyone a grunter?“. It inspired this post.

Benefits of Grunting. The valsalva maneuver increases abdominal pressure. Grunting, without exhaling, spikes this pressure. Benefits:

• Lower Back Safety. Your abs support your spine from the front, your back muscles from the back. Grunting increases abdominal pressure, increasing the support of your spine.
• More Weight. Increased stability at your torso is not only safer on your lower back, it also allows you to lift more weight.
• Increased Muscle Mass. More weight is more strength. More strength is more muscle mass. Grunting increases muscle mass indirectly.

If your not grunting your not lifting enough weight. – johnnyo

The Correct Way to Grunt. Unrack the weight for Squats. Take a big breath. Hold it. Squat down. Squat up while exhaling against your closed glotis. Grunt your way up for increased pressure if needed.

Start light. Add weight progressively. When the weight gets challenging, you’ll know what to do and how. Some grunt, some yell. Do whatever works for you. Sharapova’s yell technique might inspire you.

What If Your Gym Doesn’t Allow Grunting? Albert Argibay was kicked out of Planet Fitness for grunting while Squatting 500lbs. Watch this video and read the thread on Sherdog “Planet Fitness Screwed Me“.

Planet Fitness is a gym version of Wal-Mart: killing competition using low prices. They also force you to sign up for 1 year. So if you quit because you don’t get results, you’ll have to continue paying for a service you don’t use.

Gyms like Planet Fitness don’t care about you. They exist to make money, not to help you achieve your goals. If your gym has the same no grunting/no Deadlifts rules as Planet Fitness, find another gym or build a home gym.

What About You? Do you grunt at the gym? Or do you train in a Planet Fitness like gym that doesn’t allow grunting? Share in the comments.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Posted by Young Athlete, 14 year old:

I’ll try StrongLifts 5×5 when track season comes. I won’t Deadlift since I’m not fully grown and don’t want to stunt my growth.

Proof Weight Lifting Doesn’t Stunt Growth. Olympic Weight Lifters have to start at a young age to get to the top. Check out the heavier weight classes: plenty of tall guys.

Dave Draper, Arnold Schwarzenegger, Lou Ferrigno, Shaquille O’Neal, David Robinson, Karl Malone, Michael Vick, … All started lifting weights in their early teens and are over 6′ /1m82 tall.

Where The Myth Comes From. Children & adolescents have growth plate at the end of most bones. Growth plate regulates the length & shape of bones. Bone grows around growth plate, not from the center outward.

Growth plate is the last part of bones to harden. This makes it more vulnerable to fractures which can cause problems like unequal bone length. Weight lifting can stunt your growth if you damage growth plate.

The Truth. You don’t get hit on your ankles & knees during weight lifting like with Soccer. You don’t get collisions like in Football. The only way you can fracture your bones is by letting weights fall on you like this guy.

Weight lifting remains the safest sport when done correctly. Safety depends on proper technique, which your learn best using light weights.

Weight Lifting for Youth. Weight lifting strengthens bones & muscles which can prevent injuries in other activities. Weight lifting builds character: persistence, self-control, confidence,… It sets the trend for a healthy lifestyle, keeping youth away from unhealthy ones.

Weight lifting recommendations for youth:

• Supervision. All exercises must be done with proper technique. Stop bad technique immediately & discourage it.
• Warm-up. Warm muscles are harder to injure than cold ones. Always start with an empty barbell & do plenty of warm up sets.
• Technique. You can’t put any weight on the barbell until you can do your exercises correctly. This will act motivating.
• Stay Away From Failure. Technique deteriorates with heavy attempts. No 1 rep max. Start with an empty barbell, add weight each workout.

Weight lifting stunting your growth is one of the many myths still going around. Some believe weight lifting can actually stimulate growth because of increased bone mineralization.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Push Exercises. These are weight lifting & body-weight exercises where you push the weight/yourself away. StrongLifts 5×5 includes 3 push exercises:

• Overhead Press
• Bench Press
• Dips

A common error is to put the bar high in your hands, close to your fingers. Your wrists then roll back and get stretched by the weight. This causes wrist pain. Wrists wraps & wrists curls won’t help. You need to grip the bar correctly.

Left: incorrect grip technique, wrists roll back. Right: correct grip technique.


How to Grip Bars: Push Exercises. Put the bar close to the heel of your hands. Thumbs around the bar to avoid accidents. Squeeze the bar hard to increase power transfer to the bar. This also prevents the bar to move in your hands.

Left: incorrect grip technique, too high. Right: correct technique, close to the fingers.

Pull Exercises. These are exercises where you pull the weight or yourself against gravity. Stronglifts 5×5 includes 4 pull exercises:

• Deadlifts
• Barbell Rows
• Pull-ups & Chin-ups

The bar will slide down during pulling movement if you put the bar in your hand palm. This folds your palm skin, increasing callus formation. Bigger calluses rip off more easily, especially during heavy Deadlifts.

Torn calluses take 2 weeks to heal. Lifting feels uncomfortable, forcing you to lower the weight. It takes another 2 weeks for your skin to toughen up. During those 2 weeks the callus can rip off again.

How to Grip Bars: Pull Exercises. The solution is to put the bar close to your fingers. Grip the bar into the hook of your fingers. This minimizes skin folding, and thus callus formation.

If you gripped the bar incorrectly until now, the new grip technique will feel uncomfortable. Persist. Think of the benefits. Lower the weight if necessary, and keep practicing. You’ll get used to it.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Galapogos’ reply to How to Bench Press with Correct Technique:

The bencher in your video should lower the weight with more control, and not bounce it off the chest that much.

Just touch & go for the stretch reflex to kick in would be ok. Some recommend a pause – mandatory for Powerlifting meets – to get rid of the stretch reflex effect. The eccentric seems to be faster than the concentric, especially on the later reps.

Bouncing vs. No Bouncing. This is the video Galapogos points to, it’s my brother doing the Bench Press. He bounces the weight on his chest on each rep.

Click here to view the embedded video.

Here’s a video of me doing the Overhead Press. I don’t bounce the weight off my upperchest, each rep starts from a dead stop.

Click here to view the embedded video.

The Stretch Reflex. When you lower the weight on the Bench Press & Squat, your muscles are stretched. Energy is stored in these muscles. By bouncing off your chest/hamstrings, you can use this stored energy & lift more weight.

The Deadlift & Overhead Press both start from a dead stop. Weight starts on the floor with the Deadlift. Weight starts on your chest on the Overhead Press. You can’t bounce on the first rep, you can’t use the stretch reflex.

That’s why I never bounced on the Deadlift & Overhead Press. You can’t bounce with heavy singles, so why doing it with reps? Better is to do multiple reps like heavy singles: starting each from a dead stop. At least that’s what I thought.

Benefits of Bouncing. I was exchanging emails with Mark Rippetoe regarding Starting Strength 2nd edition. I told him I was frustrated with my Overhead Press. I’ve only added 5k on my max this year. His advice:

If you start taking your breath at the top for reps 2-5 and rebound eccentrically out of your armpits at the bottom, you will find that to be immediately worth 5k.

This goes against what I’ve believed & did so far. I thought about what he wrote & did some research on using the stretch reflex.

• Harder Muscle Contraction. Try a vertical jump with & without a dip. Muscles contract harder when preceded by a stretch.
• More Weight. You can use more weight by bouncing. Get stronger on your 5 rep max & you’ll get stronger on your 1 rep max.

To Bounce or Not To Bounce? I now do 5×5s with over 50kg. I also hit a PR of 62,5kg for a single, which is 10kg away from a body-weight Overhead Press. I think it’s the result of the Timed Total Tonnage approach & bouncing.

I don’t believe you should always bounce. However it’s a good idea to alternate between bouncing & pausing to get both benefits: more weight using bouncing, strength from a dead stop when pausing.

Don’t bounce if you’re a beginner. You need to stay tight & be fast when the bar hits your chest. Else you’ll lose strength because of bad technique.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

The Jerk. The jerk is the single most explosive overhead movement the human body can perform. It incorporates starting with the barbell racked across the shoulders in somewhat of an overhead press position, a short eccentric phase in which the knees are flexed for a very short duration, then an explosive leg drive up to impart momentum to the barbell.

This is followed by an aggressive pressing of the body under the bar (not pressing the bar up), catching it at arm’s length before it develops excessive downward momentum, and recovering to a stable, standing overhead position.

Ivan Stoitsov’s Jerk. Image credit: Ironmind

How to Perform the Jerk. There are three phases to the jerk: the dip-and-drive, the catch, and the recovery.

The dip-and-drive starts with the bar racked securely across the shoulders, as in a front squat or overhead press. While keeping the chest up, the knees are flexed very slightly, no more than 15 or 20 degrees, and then the lifter drives upwards, as though he were jumping. It’s important to maintain a purely vertical movement; horizontal shifting directs the bar forward or behind, making it harder to catch. Take a breath before dipping and hold it, keep the weight on the heels, and focus on keeping the chest up throughout the dip. When the lifter explodes upwards, the majority of the drive should come from the legs, not the hips, because incorporating the hips implies a change in back angle, which he doesn’t want to do. The base of support in this case is the torso, meaning he wants his spine to stay as vertical possible in order to ensure effective transfer of force.

The catch phase is where most of the difficulty lies. The idea is to begin pushing the body under the bar just after the moment of greatest force has been exerted on the bar. This means the feet stop actively pressing into the floor, and the lifter’s center of mass drops closer to the floor. This dropping of height must be done fast enough to “catch” the weight before it develops too much downward momentum, and while there’s enough space to lock the arms out underneath it. Remember with most overhead pressing, the barbell should be held behind the ears at the very top position; the same is true with holding the jerk. Squeeze the shoulders up and actively press against the barbell while it’s overhead.

Dropping the body underneath the barbell involves either splitting the feet fore and aft, or simply bending the knees without moving them. Splitting the feet involves more movement, but the catch position is much more stable with the right foot work. It doesn’t matter what foot the lifter chooses to split forward, as long as he is consistent as far as that decision goes. The front shin needs to be perpendicular to the floor in order to prevent stumbling forward, and the foot should be firmly planted with the weight focused near the heel. The back leg doesn’t have to split far back, but it does need to be bent, otherwise that leg is essentially pushing the center of mass forward. The back foot should not be planted; only the ball of the foot and the toes should be in contact with the floor, and the heel should be slightly rotated outwards (away from the body), in order to close the hips. In the case that the weight is caught, but it drives the lifter deeper into the split, closed hips will protect against hip injury in the split. Foot work is key here. Again, the split does not necessarily need to be long, just balanced well between your front heel and back toe. Remember to bend the back leg, this fixes a lot of problems as far as controlling your center of mass and reducing your height.

Some good examples of footwork can be seen from Dmitry Berestov

Click here to view the embedded video.

US collegiate lifter Chandler Alford

Click here to view the embedded video.

School age lifter Aaron Adams

Click here to view the embedded video.

Note that they all step out forward enough that their shins are nearly perpendicular to the floor, that they all have considerable bending of the back knee, and that they all point the back heel outward. They catch the weight and stabilize very well with it.

Not moving the feet in the catch phase involves less movement and is faster, but requires much more shoulder flexibility and overhead stability. The idea is to push under the bar while dropping into a shallow overhead squat. If you have ever tried an overhead squat of any depth, you know that even dropping to the appropriate height is difficult. Athletes who are strong enough to drive the weight high enough that they don’t have to drop very low under it can simply power jerk the weight, meaning they aren’t driven very deep into the overhead squat. At heavier weights, or if the athlete isn’t strong enough to produce the required space, a power jerk can turn into a squat jerk; the lifter is driven into a deep overhead squat. This is a very difficult position to hold, so most people split jerk or power jerk. Some athletes have phenomenal overhead strength, and prefer the squat jerk because it means they don’t need as much space to catch the bar at arm’s length. However, it requires a high degree of shoulder flexibility (because the torso unavoidably tilts forward during the squat while the bar must remain over the heels) and overhead strength that many simply don’t have. The Chinese are known to specifically train the clean-grip overhead squat out of the bottom position, and there are some Chinese lifters who can overhead squat, off the rack, more than they can front squat.

Overhead Squats off the Rack. Image credit: dehwang

• Control the dip-and-drive. Remember that your torso is what’s driving the bar up; a smooth, controlled dip will ensure good transfer of momentum to the barbell during the explosive drive. And remember that you don’t need to dip very deep; think of plyometrics. It’s not the length of eccentric contraction which determines how strong the mitotic stretch reflex is, but the duration (it needs to be short). Refer to the videos of Berestov, Adams, and Chandler; none of them dip very low. They use a short, smooth dip.
• Be aggressive. The jerk is literally about beating time and gravity; as soon as you’ve driven the bar up, jam your shoulders up and out, move your feet where they need to be. If you’re too slow getting into position to catch the bar, you either won’t have the space to catch it locked out, or it’ll be falling with too much momentum to be caught. Be aggressive. Make it happen.
• “Keep pushing the bar up” once you’ve caught it. Chances are the weight is substantially more than you can press, so you must be very tight and very strong overhead. Squeeze the shoulders together, jam the elbows out.
• Push the head through the shoulders when pushing the body under the bar, don’t press with the chest, but do remember to get the chin out of the way of the bar, first.
• Point the back heel. Flex the back knee.
• Step out with the front foot, the goal is to get the shin perpendicular to the floor.

This is a guest post by Brent, author of a second chance. Brent picked up weightlifting around August 2005, got serious about it, and is now trying to qualify for the US World Team in his lifetime. Check out his blog.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

Olympic lifts are more technical than Squats or Deadlifts. If you want to become an Olympic Lifter, you’ll need a coach. If you don’t have access to a coach, use this beginner’s guide to learn how to Power Clean.

What’s a Power Clean? The Clean starts in a position similar as for the Deadlift. Clean the floor from the barbell by pulling it on your shoulders. Catch the bar in the Front Squat starting position. Variations of the Clean:

• Squat Clean. You Squat under the weight. Hips go below parallel. You can lift more weight as you don’t have to pull the bar as high.
• Split Clean. Cleans done with a split, like Lunges. Popular before 1960. Improves single-leg strength & stability and hip mobility.
• Hang Clean. Cleans with the bar starting around knee level instead of on the floor. The bar “hangs”. Powerful movement.
• Power Clean. Hips don’t come lower than parallel. You need to pull the bar higher & accelerate as much as you can.

This article will teach you the Power Clean. Here’s a video of the Power Clean. Notice the hips never come lower than parallel.

Click here to view the embedded video.

• Power Development. You achieve higher speeds faster. More power and more speed means more strength.
• Muscle Development. Power Cleans work your posterior chain hard: calves, hamstrings, glutes & lower back but also upper-back & traps.
• Racking the Bar. Power Clean the bar on your front shoulders for Front Squats & Overhead Presses if you don’t have a Squat Rack yet.

The Power Clean Movement. The Power Clean consists of 2 pulls. You’ll spend most time working on the technique of the 2nd pull which is trickiest to learn.

• 1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.
• 2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement.

Necessary Flexibility for Power Cleans. Lack of flexibility will make it harder to learn how to Power Clean with correct technique.

• Wrists. Stretch your wrists & triceps. Warm-up with some Front Squats using the clean grip so you get used to the rack position.
• Hips & Ankles. You need flexible hamstrings for the 1st pull and mobile ankles for the 2nd pull. Improve your hip mobility & ankle mobility.
• Upper-body. Keep your chest up and shoulder-blades back & down at all times. Improve upper-body posture by doing shoulder dislocations.

Power Clean Learning Procedure. The Power Clean starts with the bar on the floor. You’ll learn it the other way around.

• Romanian Deadlift. Teaches you proper hip extension. Pull the barbell from knee to thigh level using your hip muscles.
• Rack Position. Lack of wrist & triceps flexibility makes it impossible to rack the weight correctly. Practice the rack position.
• Hang Power Clean. Pull the weight from mid-thigh level to your front shoulders. You’ll spend most time practicing this one.
• Power Clean. Clean the floor from the barbell by pulling the bar to your shoulders. Piece of cake once you master Hang Power Cleans.

Power Clean Setup. The setup is always the same, whether you’re doing Romanian Deadlifts, Hang Power Cleans or Power Cleans.

• Shoulder-width Stance. Keep the weight on your heels. Curl your toes up if necessary. Jump up a few times, use that stance for Power Cleans.
• Hook Grip. Use the hook grip so you can relax your forearms and avoid pulling with your arms. Grip width should be about 54cm/21″.
• Chest Up, Shoulder-blades Back & Down. Prevents your back to round. Make a big chest, lift it up. Keep your shoulder-blades back & down.

The Hook Grip

Step 1: The Romanian Deadlift. Teaches you to bring the bar from knee to mid-thigh level using your hip muscles. Unlike Deadlifts, Romanian Deadlifts starts from the hang position, not from the floor.

• Straight Arms. Keep your arms straight at all times. Do not bend them. Use the hook grip & relax your forearms.
• Straight Legs. The goal is to bend at the hips, not at the knees. Keep your legs as straight as possible. Unlock your knees to avoid stress.
• Hips Back. Key to Romanian Deadlifts & Power Cleans. Lower the bar by bringing your hips back as far as you can. Hamstring stretches help.
• Squeeze Your Glutes. Bring your hips forward to get the bar up. Push from the heels & squeeze your glutes hard. Don’t pull with your back.
• Bar in Contact with Legs. The bar must touch your upperlegs at all times. Don’t let the bar go away from your body.

Here’s a video of the Romanian Deadlift technique. Notice how my hips go back & forth on each rep. Check also how I reposition myself every now & then.

Click here to view the embedded video.

Step 2: Rack Position. Skip this step if you already do Front Squats using the clean grip. Put the empty bar on your shoulders like in the picture below. How you put the bar on your shoulders doesn’t matter yet.

• Bar Against Throat. Make a big chest & open your hands. Put the bar on top of your shoulders, behind your clavicels, against your throat.
• Elbows High. Catching the weight with low elbows stresses your wrists & elbows. Put your elbows high. The higher the better.
• Elbows Pointing In. Easier on your wrists and builds a firmer base for the bar to sit on. Some don’t need to do this, so experiment.

Rack Position by Yuan Aijun. Image credit: Dehwang.

Step 3: Hang Power Clean. Start in the Romanian Deadlift position with the bar at mid-thigh level. Arms stay straight, hips back. This is your starting position.

• Jump. Catch the bar in the rack position. If you hesitate, just jump up. Your body will figure out how to rack the bar.
• Stomp. Your body coordinates stomping with racking. The harder you stomp, the faster you’ll rack. Stomp your feet back into your footprints.
• Elbows High. Racking with low elbows will hurt your elbows and wrists. Rack the bar by throwing your elbows as high as possible.

Video of the Hang Power Clean

Click here to view the embedded video.

Step 4: Power Cleans. Practice Hang Power Cleans a lot before switching to Power Cleans. 2 tips.

• Pull Slowly from The Floor. Jerking the weight causes bad technique in the 2nd pull. Pull slowly from the floor. Accelerate once above the knees.
• Put Your Hips Higher. Hips are higher on Power Cleans than Deadlifts. You’ll feel tension in your hamstrings when putting your hips correctly.

Common Power Clean Errors. Chest up, shoulder-blades back & down, weight on heels, looking forward & engaging your hips will fix most Power Clean errors. Other things you can do wrong:

• Pulling with the Arms. Your traps & upper-back pull the weight, not your arms. Use the hook grip and relax your forearms.
• Low Elbows. Focus on throwing your elbows higher. Do lots of Front Squats to learn the Rack Position. Stretch your wrists & triceps.
• Pulling Back. Power Clean by throwing your hips forward, not by pulling with your lower back. Use your glutes. Do glute activation exercises.
• Falling Forward. Keep the weight on your heels and the bar in contact with your legs. Pull once the bar reaches mid-thigh level. Try to touch your chest on the way up.

Practice. Each movement eventually becomes 2nd nature if you keep doing it. The more you practice, the better your technique will be.

• 3x a Week. 5×5 or 8×3. You can also practice the Romanian Deadlift on rest days at home using the broomstick.
• Focus on Technique. Forget about the weight. Start light, focus on quality and add weight progressively.
• Persist. Can’t do Hang Power Cleans correctly? Go back to Romanian Deadlifts. Do 20 sets of 5 reps. Then go back to Hang Power Cleans.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

If your schedule does not allow time for proper warm-up, it does not allow time for training at all – Mark Rippetoe, Starting Strength.

I mentioned in the Beginner Strength Training Program FAQ how to warm-up properly. However Bentzurm, Dwayne & Eddie weren’t warming up properly according to their training log.

My guess is more of you aren’t warming up properly or worse not warming up at all. You must start every workout with a warm-up. Proper warm-ups prevent injuries & increase performance. Here’s how to do a proper warm-up.

Why Should You Warm-up? Warming up properly before your strength training session has several benefits:

• Avoid Injuries. It’s harder to injure a warm body than a cold one. Warm-ups lubricate your joints & disks and warm up muscles & tendons.
• Increase Flexibility. If you sit all day, your muscles will be stiff when you get at the gym. Warm-ups increase your flexibility.
• Review your Technique. Warm-ups with lighter weights let you review your technique. This way, when the weight gets heavy you can focus on pushing hard rather than how to push.

How You Should Warm-up. Warm-ups shouldn’t get you tired. They should prepare you for what’s to come. Follow these tips.

• Light Jogging. I do this in the winter when it gets cold in my home gym. Nothing intensive, just enough to warm up. 5 mins cardio also works.
• Empty Barbell. It doesn’t matter how strong you are: always start with 2 sets of 5 reps with an empty barbell.
• 15-20kg Per Set. Add 15 to 20kg (33-44lbs) every set until you’re at your work weight. Skip this if your work weight is less than 35kg.
• Weight Increases, Reps Decrease. 2×5 with the empty barbell, then sets of 3, 2 & 1 until you’re at your work weight.

Special Cases. For some exercises the above rules won’t work. Because correct technique doesn’t allow it or because you’re not using a barbell. Examples:

• Deadlifts. You can’t start with an empty barbell on the Deadlift: correct bar height starts at mid-shin level. If you start with Squats like on StrongLifts 5×5, your body will be warmed up for the Deadlift & you can start with higher weights.
• Barbell Rows. Same as for deadlifts: you can’t do them with an empty barbell. Start with Squats so you’re warmed up for Barbell Rows.
• Pull-ups & Dips. Start with your own body-weight. 5 reps or 3 reps is good depending on your strength. Again: you don’t want to get tired.

Practical Examples of Warm-ups. This will make it easier to understand the above theory. Some examples of how to do a proper warm-up:

Squats: work weight 5×5 100kg:

• 2 x 5 empty barbell
• 3 x 40kg
• 3 x 60kg
• 2 x 80kg
• 5 x 5 100kg

Deadlift: one single with 140kg, warmed up by Squats

• 5 x 60kg
• 3 x 80kg
• 2 x 100kg
• 1 x 120kg
• 1 x 140kg

Bench Press: 5×5 50kg

• 2 x 5 empty barbell
• 3 x 35kg
• 5 x 5 50kg

Overhead Press: 5×5 45kg

• 2 x 5 empty barbell
• 3 x 32,5kg
• 5 x 5 45kg

You can find more practical examples on how to warm-up on Iron Addicts Forums. Feel free to post more examples in the comments below.

Going a Step Further. If you need to work on your posture or if your muscles feel very stiff, you can do one of these before starting your workout.

• Overhead Squats. Great for squat specific & upper-body flexibility. Overhead Squats enforce good squat technique the hard way. 5 sets of 5 reps with an empty barbell as warm-up.
• Complexes. 3x Hang Power Snatch + 3x Snatch Grip Behind Neck Press + 3x Overhead Squats. Repeat for 3 to 5 sets with an empty barbell.
• Dynamic Stretches. Warm-up your joints & muscles while increasing mobility. Hip mobility, ankle mobility, shoulder dislocations, etc

Static Stretches. Avoid warming up using static stretches. They increase risks of injury & make you lose strength. If you need static stretches, do them post workout.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.

What is Weight Lifting? Lifting barbells or dumbbells with the goal of increasing your strength and/or muscle size. Weight lifting can take several forms:

• Weightlifting Sport. The sport of Weightlifting is part of the Olympic Games. It consists of 2 lifts: the Snatch and the Clean & Jerk. The goal is to lift more weight than competitors in the same weight class.
• Strength Training. Lifting weights to increase your physical strength. More muscle & a lower body fat are byproducts of strength training.
• Bodybuilding. Weight lifting with the goal of increasing your muscle mass. Strength increases too, but isn’t the primary goal.

Benefits of Weight Lifting. Lifting weights has several advantages over machines & body-weight exercises.

• Accessible. Pull-ups & Dips force you to lift your own body-weight. Weight lifting is easier: start with an empty bar, increase the weight by 2.5kg/5lbs each workout. You’ll get stronger as the weight increases.
• Versatile. You can do plenty of exercises with only one barbell. No need for expensive machines.
• Builds Strength. You get stronger as the weight on the bar increases. Weight lifting also teaches you to balance the weight.
• Builds Muscle. The stronger you become, the more muscles you’ll have. Your muscle mass increases as the weight on the bar gets heavier.
• Burns Fat. Muscle burn calories. The more muscles you build, the more calories you’ll burn. Your body fat will decrease.
• Increases Health. Increased testosterone levels, increased flexibility, increased cardiovascular fitness, stronger joints, etc.
• Safe. Weight lifting is the safest sports. Machines are not safe: they force you into a fixed, unnatural movement pattern. Couple that with heavy weights & you risk injuries.

Weight Lifting Safety. Weight Lifting is the safest sport. Unlike soccer, rugby or football, no one will get you injured. You’ll injure yourself. Statistics from Sports Injury Rates (Hamill 1994)

• Bad Technique. Learn how to do the exercises correctly before adding weight. Start with an empty barbell & add weight gradually.
• Pre-existent Problems. Lack of flexibility & bad posture can prevent proper technique. Past injuries can rise up if not treaten correctly.
• Ego. Correct technique is hard to maintain with heavier weights. Learn correct exercise technique first, then add weight.

Weight Lifting. Image credit: Dehwang

Weight Lifting Exercises. Barbells are versatile: plenty of exercises you can do with 1 barbell. Most exercises can be done with dumbbells too. Here’s a non definite list of weight lifting exercises:

• Squat. Should be part of any routine. Squats work your legs, but also the rest of your body. They are key to building strength & muscle.
• Front Squats. Variation of the Squat. Front Squats start with the bar on the front shoulders instead of on the back.
• Bench Press. The most popular exercise in the gym. The Bench Press works your chest & triceps muscles.
• Overhead Press. Push weight overhead while standing. The Overhead Press works your shoulders, triceps, back & abs.
• Deadlift. Besides working the legs, the Deadlift builds a strong back by teaching you to keep your spine rigid against a load.
• Barbell Row. Pulling weight from the floor against your lower chest. The Barbell Row works your back & biceps.
• Pendlay Row. Variation of the Barbell Row. Pendlay Row involve arching of the upper-back on the way up.
• Power Clean. Olympic Lift. The Power Clean is done by cleaning the barbell from the floor & putting it on your front shoulders.
• Jerk. Olympic Lift. The Jerk is done by lifting the weight from the front shoulders overhead while dipping under the weight.

Weight Lifting Equipment. Gyms like Fitness First don’t have the equipment you need for weight lifting. Build a home gym if you don’t have access to:

• Barbells. Olympic barbells are 2m20 long, weigh 20kg, have knurling & 50mm sleeves. Barbells of 15kg exist for women with smaller hands.
• Dumbbells. Dumbbells with steel handles & knurling work best. Stay away from dumbbells with plastic handles.
• Plates. Plates have 50mm holes to fit the bar. Metric plates are 1.25, 2.5, 5, 10, 15, 20, 25 & even 45kg. Smaller plates of 0.5kg exist.
• Squat Rack. Power Cage or Squat Rack or Squat Stands. Facilitate getting the barbell into proper position for the Squat & Front Squat.
• Bench. Necessary for the Bench Press. Standard upright support bench or one you can use in the Power Cage.

Weight Lifting Apparel. You don’t need fancy stuff for weight lifting. Only a good pair of shoes, cotton t-shirt, stretchy pants & a notebook.

• No Gloves. Let grow calluses. Once you have calluses your hands won’t hurt anymore. If grip is a problem use chalk.
• No Belts. Only useful for maximal attempts with heavy weights. Belts add abdominal support but are unnecessary for sub-maximal weights.
• Shoes. Running shoes with air/gel filling impair stability & cause power loss. Wear shoes with an incompressible sole, like Chuck Taylor’s.
• Clothes. Cotton t-shirts & stretchy pants like gray sweats work best. Clothes can not restrict movement & mess with your technique.
• Training Journal. Necessary to track progress. Get a A4 notebook & start a training journal. Take it with you to the gym.

Getting Started into Weight Lifting. StrongLifts 5×5 is a strength training program that uses barbell exercises. It will help you build strength & muscle while decreasing your body fat.

Copyright © 2007-2009 STRONGLIFTS BVBA. Disclaimer.