Avoid the common mistakes most beginners to weight training make and start growing as soon as you hit the gym!
The world of weightlifting is huge. Believe me, I know that there is a lot of information to take in and it is extremely difficult to learn enough even to know what you are doing. As a beginner, jumping into this gigantic pool of knowledge and information can be very discouraging and even dangerous. This article is designed to help you avoid some of the basic mistakes that a lot of beginners run into. I will highlight some of the more common mistakes that beginners make, ranging from what you do in the gym, to diet and supplementation.
Remember that the forum is always there and we have tons of very experienced members that are willing to help you reach your goals. All it takes is a little effort and research and the rest of the help will come.
1. Use your bodyweight
Using your bodyweight to lever the bar off the ground. In weightlifting we want to use the levers of the body to generate force in the bar, not the other way around.
2. Lack of Mobility
By not working on mobility and focusing on building muscle. All of the best lifters have incredible thoracic, shoulder, ankle and hip mobility, and athletes who gloss over daily mobility work suffer in the long run.
3. Stop Using Your Wrists
Balancing the bar on the wrists instead of the shoulders in the front rack position. When catching the bar in the clean, the athlete should have the bar resting on the delts and lightly across the clavicles with elbows in front of the body, and not on the wrists, with elbows parallel to the body. See point #2.
4. Pressing Out
In IWF (International Weightlifting Federation) rules, any overhead pressing out in the snatch or jerk is considered a no-lift. Make sure you get coached correctly on the best technique working on perfecting it in each session.
5. Too Much Focus On The Arms
Using too much energy in the arms. I often see lifters driving explosively with their arms to ensure the bar goes as high as possible… before hoping for the best as the bar inevitably comes crashing down upon their poor extended arms. We want to see an engagement of the legs to catch the bar at the top of the lift and not the downward portion, which means a perfect amount of force used in the lift.
New to CrossFit or WeightLifting and need that extra guidance? Hit John up for more tips and advice by sending your details here.
About the Author
John is a coach and weightlifter passionate about the graceful art of movement. He’s competed at various stages locally, including the inaugural Asia Championships as one of the three finalists representing Singapore. John has also achieved personal bests in the Commonwealth Games and World’s University Weightlifting Championships for weightlifting. John can be found taking Personal Training Classes and CrossFit WOD's at CrossFit Tanjong Pagar. When he is not seeing holding a barbell, John explores movement of the human body through dance and acting as a prominent local performer in the Singapore art scene.