Weightlifting is an excellent way to improve strength, endurance and body composition. However, if not performed with proper technique, it can increase the risk of injury. Physical therapists emphasize the importance of maintaining proper posture during weight training to prevent musculoskeletal problems.
Body alignment
We must take into account from start to finish:
- Head and neck: keep your head in a neutral position, looking straight ahead. Avoid tilting it backwards or forwards.
- Shoulders: keep your shoulders back and relaxed, avoiding them from hunching forward.
- Back: The spine should be in a neutral position. Avoid excessive arching of the lower back or rounding of the upper back.
- Hips: the hips should be in line with the knees and feet. When performing movements such as squats or deadlifts, make sure that the hips do not shift excessively backwards or forwards.
Foot position
Place your feet shoulder-width apart or slightly wider, depending on the exercise you are doing.
Make sure that the entire sole of the foot is in contact with the floor to provide stability. The toes should be slightly pointing outward.
Core activation
Before lifting any weight, engage your core (abdominal and lower back muscles). This helps stabilise the spine and provides additional support during the lift.