Weight lifting and safety tips

Weight lifting can be a very good asset to the body, but before we can lift we have to understand the safety tips. This can be really dangerous.

objectives

• I am going to share with you the major weight lifting workouts. Bench, squat, power clean, incline, and military press. I will also go over the proper way of lifting and safety tips for all the lifts I named.

Main menu

Lifts• These lifts all help your

body in some kind of way. • They keep the bone and

muscles healthy and strong.

• They work the whole body so you will look great and strong

Safety• Always lift with a

spotter• Never lift with your

back, always with your knees.

• Always adjust the supports for the weight.

Sub menu

Bench

Military press

Incline

Power cleansquat

Bench

• Out of these exercises the bench causes the most injuries. Bench is a lift that you are supported by a bench that you lay on. Unrack the weight then lower to your chest. Press it up until your arms lock out.

• Safety tips: no thumb-less grip, start light, ask some to spot you.

Incline

• Incline is basically the same thing but the bench is inclined now. Which makes it a little harder. It has the same safety tips as bench.

Military press

• Press the bar from your front shoulders overhead until your elbows lock. Your knee and hips must stay locked through the lift, otherwise you are doing a push press. Full body exercise. Safety tips: foot stance, grip width, gripping the bar, chest up, elbows forward.

Power clean

• The clean starts in a position similar as a deadlift. Clean the floor from the barbell pulling it on your shoulders catch the bar in a squat position. Benefits of power cleans are muscle development and power.

• Safety tips: shoulders width stance, hook grip, chest up, should blades back down.

Squat

• You properly do a squat by bending through your hips come lower than parallel. Once your hip joint is lower than your knee, come back up

• Why we squat??? Build muscle, gain strength, gain flexibility. Safety tips: always squat inside the power racks. Set the safety pins in case something goes wrong.

Quiz question 1

• What exercise is this???

Quiz question 2

• Name one of the safety tips for military press.

Quiz question 3

• Power clean starts in a similar position as what other lift???

Quiz question 4

• What exercise is this???

Quiz question 5

• What's the difference between bench and incline???

Quiz question 6

• Why do people squat???

Quiz question 7

• What exercise is the cause for most injuries????

Quiz question 8

• What exercise is this???

Quiz question 9

• What the safety tips for power clean???

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