Weight training is an excellent way to strengthen muscles and improve fitness. However, lifting weights with improper technique can place excessive strain on muscles, joints and ligaments, increasing the risk of injury. Physiotherapists and health experts always recommend focusing on correct posture and technique to prevent problems such as muscle strains, back injuries or sprains.
The importance of spinal alignment
One of the basic principles to avoid injury is to keep the spine in a neutral position. This means avoiding hyperextension (excessive arching) or flexion (forward bending) in the lumbar region. To maintain this neutral posture:
- Engage your core: The abdominal and lower back muscles help stabilise the spine. Engage them to prevent your back from curving during the lift.
- Keep your chest up and shoulders back: This position helps to distribute the load evenly throughout the spine and protect the vertebrae.
The correct technique in the main exercises
Here are physiotherapists’ tips for three key weightlifting exercises:
- Deadlift: place your feet hip-width apart and the weight close to your body, keeping your back straight and chest forward as you lower to grab the weight. As you lift, push through your heels and bring your hips forward, keeping your spine neutral.
- Squat: place your feet shoulder-width apart and point them slightly outward. As you lower yourself, keep your chest upright and your back straight. It is important to avoid your knees coming together and going over the tip of your toes.
- Chest press: support your head, upper back and glutes on the bench to maintain a stable posture. Keep your feet firmly on the floor to give stability to your base. When lowering the bar, do so in a controlled manner to chest level, keeping the elbows at a 45-degree angle to the torso, avoiding them from opening too far to the sides.
One of the main pieces of advice from physiotherapists is to listen to the signals from the body. If you experience sharp pain or discomfort when lifting, it is important to stop and analyse the technique or reduce the weight.