​Strength training and weight room safety

​​​Weight room s​​afety

A​ppropriate personal conduct in the weight room is important for creating a safe and positive environment for everyone. Horseplay will have a limiting effect on a well-designed program. Coaches and athletes alike should always respect each individual’s abilities and rights.

​Keep the weight room clean and free of clutter. Equipment left lying around can cause an accident.

Proper techn​ique

Coaches and athletes need to understand the biomechanics that can lead to a strength training injury. Injuries from strength training most often occur in the back, shoulders and knees.

The back is directly or indirectly involved in most lifts. Extremely high compressive forces are placed on the discs when weights are placed on the arms and shoulders. A moderate arched lower back position has been found to be better overall, compared to the extreme arched and rounded lower back.

Because of the overall looseness of the joint, the shoulder is particularly prone to injury. The upper arm bone (humerus) can actually move one inch in the shoulder socket (glenoid cavity). The shoulder relies on the ligaments, shoulder joint capsule and muscles for stability. Incline bench pressing and military press exercises place the greatest stresses on the shoulder joint.

The kneecap (patella) is especially prone to injury because of the movement associated with repetitive bending and squatting exercises. Athletes need to learn proper standing and squatting techniques, including keeping feet shoulder width apart and knees and ankles in alignment during each lift.

Disci​pline

A few general rules can make a well-designed strength and conditioning program successful:

• Clothing: Always wear appropriate clothing while performing exercises including a shirt, shorts or sweat pants, and a good pair of cross-training shoes. Flip flops should not be worn.
• Partners and spotters: Individuals should be placed with a partner with similar lifting abilities and should always use a spotter to help complete lifting exercises.
• Appropriate weights for athlete’s size: Using weights that make it difficult to perform the last rep or two have been shown to give individuals the greatest development in power. However, athletes should understand how to perform each exercise properly and complete the exercise in a full range of motion. Lifting more weight than an individual can comfortably control will hinder proper technique and increase the potential of injury. Slow precise movements have demonstrated an overall increase in an individual’s strength and performance.
• Age-appropriate equipment: Depending on maturity levels, individuals under age 12 should be restricted to body weight movements and concentrate on correct form. Once these individuals are able to complete an exercise with proper technique, they may start adding lighter weights provided they are able to maintain proper technique throughout the exercise.
• Repetitions: For younger athletes, the amount of resistance should stay light to allow for more repetitions. Repetitions of eight or more should not be used until athletes are age 14 or older.
• Proper breathing: Breathe in when lowering a weight and breathe out when pushing the weight. Holding the breath can cause an individual to pass out, resulting in major injuries.
• Thumb lock grips and collars: Use of a thumb lock grip (the thumb wraps around the bar) and the use of collars to hold weights in place, will decrease the risk of an injury. Never drop the weights to the floor, especially the dumbbells.

Following simple rules can make a strengthening and conditioning program an enjoyable part of sports training.