Lifting safety procedures are always the primary consideration when performing any exercise involving weights or moving equipment. There are many devices on the market to make an inherently dangerous activity safer. Proper planning and execution for any given exercise is the key to prevention of injuries.
Preparation
Several steps that need to be completed prior to beginning and executing any exercise. They are selecting, inspecting and preparing your equipment and surroundings, using good body position and equipment handling during the movement and knowing how much weight you can safely lift.
Selecting, Inspecting and Preparing Equipment
Select the equipment to be used to perform an exercise, inspect it for any material defects such as missing parts and stability and attach any available safety devices. Report any defective equipment to the fitness center staff immediately. Do not attempt to use defective equipment.
Good Body Position and Equipment Handling
When performing any exercise, using good body position and equipment handling is critical to a safe lift. Back and joint injuries are typically caused by bad positioning or mishandling of equipment. When performing any exercise keep your back straight, your head and neck facing forward and your feet planted firmly on the ground. Always maintain a firm grip on any weights being used, do not perform a suicide lift, there is no benefit to this practice and will ultimately end up in disaster. Practicing good breathing techniques will also help in performing a safe lift.
Know Your Abilities and Limitations
Knowing what you are capable of lifting and any limitations you may have will ensure a safe workout. Establish a baseline of the weight you are capable of lifting for any given exercise and work within these limitations. Over time, with a solid lifting program, you will be able to lift more weight and do more repetitions. Use a friend or gym employee as a spotter if you are attempting to lift a weight that you have never attempted before.
Considerations
Always return any equipment that you have used to its proper place. This is not only a safe practice, but shows consideration for others in the gym. Always perform a good stretch and warm-up period prior to beginning any workout. Always consult with a physician before starting any fitness program.
Tags: performing exercise, body position, body position equipment, capable lifting, defective equipment, given exercise, good body
