Using Free Weights for Training

Using free weights for training does more than builds strength. When you must control unguided resistances you must also learn to develop balance as well as coordination of muscle groups.

Lifting loose resistances means that you must develop correct technique in order to lift with good body mechanics. This prevents injuries, improves posture, and teaches whole body coordination that improves body mechanics on daily tasks and sport skills.

Tips on How to Lift Using Free Weights

When lifting weights from a rack or the floor, keep your back flat and maintain good upper body posture.

Stand erect with dumbbells in your hands. Check the seams on your shirt to see that they are aligned with your ears. If they point slightly forward, pull your shoulders back and stand up straight before you start lifting.

For squatting with dumbbells, barbells, or other weighted objects, descend until your pant seams are about parallel with the ground while keeping your heels on the ground and back flat. If your heels raise up, bend at the hips so that your butt shifts back toward your heels.

For lunges with dumbbells, keep your upper body erect. Do not allow your arms to swing forward or bent forward with your upper back.

When standing, the farther away weights are from your body, the hard your trunk has to work. If weights are too heavy and/or your posture is poor, you are more vulnerable to painful back and neck injuries.

Be sure to include abdominal exercises in your routine. These strengthen and stabilize the trunk to prevent muscle imbalances that can result in back injuries.

Top of Using Free Weights

Back To Fitness Equipment for Women

Back to Home Page