Powerlifting USA Magazine

STARTIN' OUT

 

March 2010 - Vol. 33 No. 5

INJURY AVOIDANCE

by Doug Daniels

 

Powerlifting is one of those sports that provide real measurable results and a high level of challenge and satisfaction. As a bonus, it also provides an injury or two from time to time, some minor and some more serious and long lasting. Because of this, it’s important that we train with avoiding or minimizing injury in mind. This month we’ll look at some common causes for injuries, and how they can be avoided or at least reduce their frequency of occurrence.


Let’s start with improper lifting form. In my opinion, improper form is the number one reason for injuries. There are two major reasons for improper form. The first is not knowing how to correctly execute a lift or exercise; the second is the result of lifters’ desire to use more weight or get more reps than the last workout. Using proper form requires a lot of discipline, focus, as well as courage. Proper form for each of the powerlifts and other weight exercises must be adhered to on all reps of all sets. Learn to execute the exercise properly starting with your warm-up sets so this form can be carried through the heavy ones. In some cases, this may require using less weight to use proper form; that’s where the courage comes in. Don’t mindlessly go through your light or warm-up sets, but concentrate on proper form. When squatting, keep your back flat and as erect as possible while keeping your chest out and elbows back. For the bench, lower the bar in a controlled manner to the chest and press with power upwards. The deadlift is similar to the squat, back flat and erect, lifting the weight primarily with the legs with the weight held close to the body.


I would be foolish to say everyone should perform the three powerlifts the same way. Individual body structure and flexibility require each lifter find their own optimal technique, which may even change over time. Consult a knowledgeable lifter or coach for guidance and study other lifters and photos from PL USA for more information. Take videos of your lifting and evaluate them yourself or ask a knowledgeable lifter or coach for their opinion. Examining video of your lifting in contests and at the gym may also reveal a technique flaw that could be hampering your progress.


Most lifters pressure themselves to continually increase the weights they use or get at least one more rep each workout. To accomplish this, the lifter may heave, twist and bend unnaturally during the lift and end up pulling or tearing something. To avoid this, a lifter must have the discipline to increase the weight or get the extra rep only when it can be done with proper form. One workout resulting in an injury can have infinitely more impact than getting one more rep using reckless lifting form.


Ballistic movements or extreme extension during an exercise are also cause of injuries. Lifters exercise ballistically by rebounding or crashing hard at the bottom of an exercise hoping the bounce or momentum upward will give an extra boost to complete the rep. Some lifters perform squats by crashing down at the bottom and, hopefully, bouncing upward. Extremely sore knees and a pulled groin can be the result. Descend into the squat slowly and under control, making your body a coil, storing the energy then at the bottom exploding or releasing all that energy upwards.


Lifters abuse the bench press also. Lifters drop the bar hard on the chest to get that extra momentum or bounce to complete the rep. This opens the lifter to possible rib cage injury. This crashing down with the bar may also place the lifter in bad position for the push upward and may cause muscle strains or pulls. Muscle pulls can also occur when a lifter lifts or bridges their butt high off the bench in order to lift the weight. I’ve seen some lifters bridge so high that you could almost drive a Hummer under them. Keep your butt in contact with the bench at all times. Use your benching muscles to lift the bar, not your legs and hips and bar bounce.


We are always told that full extension and contraction are critical in getting the best results. A lifter invites trouble when he stretches a muscle too far, too heavy, and too often. I agree a lifter should practice a full range of movement, but an exaggerated stretch or extension is perhaps asking for trouble. Control the weight to a comfortable extension or stretch. Get in a few warm-up sets with increasing range of motion as well as weight. Apply this to all your exercises remembering to lower the weight at a moderate speed and in a controlled manner.
Enhanced flexibility is important. Flexible muscles, joints, etc., can be keys to avoiding injuries. Many lifters balk at working flexibility thinking it’s a waste of time. Not only can it decrease the incidence of injury, but also enhanced flexibility may allow a lifter to improve their lifting style and actually lift more weight! I suggest getting a book on flexibility for specific exercises and techniques, concentrating on hamstrings and shoulders. Work into stretching slowly. Don’t try to achieve Chinese gymnast flexibility the first day.


Balanced or symmetrical torso strength or, as they call it now, core strength can help decrease back injuries. By balancing your torso or core strength, I mean work those abs as well as the spinal erectors. Both deadlifts and squats strengthen and wear down your lower back. Building up your abs will allow them to work equally with your lower back (erector) muscles to stabilize your body during just about all lifts. Crunches 3–5 times a week are a great choice as well as many weighted ab machines. Inflatable exercise and medicine balls are another good alternative.


Overtraining can’t be overlooked as a cause of injuries. In a quest of gaining size and strength, we sometimes do too much. Most mortal and non-chemically aided lifters can endure high volumes of training for only so long. When overtraining starts to set in, strength and energy levels can quickly tail off. Aches and pains mount and your concentration level decreases making you increasingly vulnerable to injury.

 

My suggestion is to follow some of these guidelines:
• Train each power lift no more than twice a week.
• Take a 1-week layoff from weights every 12–16 weeks or after a major contest.
• Limit your amount of sets and reps as well as amount of exercises; don’t over train.
• Don’t use the same set/rep scheme for more than 3–5 weeks in a row. This way you can’t overstress your body on heavy weights and low reps for too long of a time.
• Supply your body with the proper rest and nutrition it needs to recuperate from injuries and normal training. Adequate water intake (4–8 glasses daily) should be mandatory. Protein supplements are great too.


Your general physical and emotional condition being can’t be overlooked as a potential cause of injuries. If you’re under the weather, your strength and recuperative abilities will be below par and your level of concentration will not be where it should be. In that case, don’t go heavy or perform low rep sets; instead take a light or medium intensity workout. If you’re really feeling out of it, skip your workout altogether. One or two missed workouts will not have any significant effect on your strength levels, but one unfortunate workout could end your training prematurely. Following any minor illness, take a step back and then start up again with a short ease-in period. Emotional stress can affect you just as much as a physical illness. If you’re involved in a stressful situation at work or home, you will not be able to fully concentrate while training. However, in some cases, a good workout can be great medicine to get your mind off your problems and channel that energy productively. If you chose to workout during a stressful period, I strongly suggest taking it easy on the weights. Lower your intensity level a bit and live to lift another day.


If you ever are in doubt about an injury or chronic pain, seek medical attention before you resume training. Aches and pains are intrinsic to powerlifting, but listen to your body and learn to tell the difference between minor pains and more severe pains that require medical attention. Locate a doctor with a sports medicine background. Regular doctors are not savvy enough to guide a competitive powerlifter back into resuming training, if and when the injury allows it. Always use proper exercise form and common sense in your training and get adequate rest and nutrition. Injuries may still be an unwanted bonus from our chosen sport, but you can decrease their frequency and severity.