Weight Room SafetySuccessful completion of this powerpoint is required

before athletes will be allowed in the weight room during the summer. After you have completed this

presentation, you must sign out with a coach.

3 Core Athletic Lifts

Squat

Bench Press

Hang Clean

A good athletic lifting program is designed around core lifts. The three core lifts we will be using are the Squat, Bench Press, and Hang Clean. Together these lifts will improve the strength and power of all major muscle groups.

Women’s lifting Programs

4 myths of Weight training for girls-

1) "I'll get bulky.” False. Female bodies don’t have the same testosterone

profile as male counterparts. Testosterone is the primary male sex hormone, and promotes the development of male secondary sex characteristics like muscle and bone growth. And although women secrete testosterone too, adult men produce about 20 times more than adult women. As a result, females simply cannot physiologically reach the same size as guys.  (Unless you are doing some serious, illegal supplementation…)

Comparison- Reality vs. Perception

If you lift weights, your body will look like this….

Not this…

Reality-

For females to “bulk” up, it would require more than 2 hours of training 5 or 6 days a week with an increase of several thousand calories per day. High school workouts are not designed this way.

Myth 2

“Strength doesn’t burn as many calories as cardio does.”False. When you lift weights—heavy weights—your

body signals to your brain that you are working overtime. This means that even when you put down the barbell, your body continues to work—a.k.a. burn calories—to repair itself.  Strength training is an essential practice not just for athletes looking to get stronger and faster to improve preformance but also looking to lose body fat.

Myth 3- Lifting is for guys…

 

True and FALSE  Historically, the realm of strength training has been presided over solely by men. There is nothing centrally “masculine” about the weight room—those are just old perspectives about what being male or female actually meant. Successful women’s sports teams all have one thing in common… LIFTING WEIGHTS!

So even though this “weights are for dudes” misconception has been true in the past, we are now proving this silly stereotype false. Nobody bats an eye these days when they see a girl setting up her bar for hang cleans.

Myth 4- I don’t know what I’m doing…

“I don’t know how to strength train!”#1- neither do most boys#2- Women have natural advantages over men

when it comes to some lifts. Women have better balance, more flexibility, and a higher pain tolerance.

Your coach or Mr. Krajicek will be more than happy to teach you proper lifting technique and how to get the most out of your workout.

Other advantages

High school girls have more injuries due to low strength.

Lifting heavy weights increases bone mass and the strength of tendons and ligaments. Lifting properly will lower your chance of being injured while competing.

Squat

Bar Location- Bar should rest across the shoulders, not on the neck.

This is an improper bar position-

Note the bar is high on the base of the neck

This bar position can cause injury and/or severe pain

Squat

Proper bar positioningNote- The bar is across the shoulders

The bar should not put pressure on any bones of the back or shoulders

Squat

Stance- Feet should be slightly wider than shoulder width with toes pointed slightly outward

Form- Lower the hips down until the knee forms a 90 degree angle and the buttocks are lower than the knee

Press down through the floor with your heels, raising both the bar and hips at the same pace

Keep the bar directly over your heels throughout the lift

SquatThe bar should travel strait up and down through the lift keeping the knees directly above the toes

Squat

Take a deep breath in and fill the lungs with air before each repetition

Hold the air in your lungs until the last 1/3 of the lift upThis helps to keep the core and back tight Keep the weight off your toesKeep your knees above your toes- DO NOT LET YOUR

KNEES FALL INWARD DURING LIFT- this can result in severe injury of the knee ligaments

Squat

Before adding weight to a bar, check with a lifting supervisor to be sure that your form is correct. Fix any issues with your form before adding weight. Squatting with improper form increases the chance of injury and can cause more harm than good. Squatting is the most important lift you will do so it is important to do it right

Squat

Spotting- NEVER SQUAT without a spotter!The spotter should stand directly behind you while

you liftAs you complete the lift the spotter should have their

hands or forearms at your sides and should squat down and up along with you

Spotters should also help watch your form and assist you if you lose your balance or need help completing the lift

Squat

Squatting is the most important lift done in the weight room. It works all major leg muscles, along with most of the core.

Squatting with proper form helps athletes improve speed, power, balance, and explosiveness.

Squatting with improper form will do more harm than good. Proper form is absolutely necessary. Do not attempt more weight than you can lift with good form.

Bench Press

Keep your shoulders, back, and butt on the bench throughout the lift

Hands should grip the bar so that when the bar is lowered to the chest the forearms are perpendicular to the floor

If the hands are too narrow the chest is not properly engaged, if the hands are too wide, the shoulders and triceps are not properly engaged

Bench Press

The image at the right depicts good

Arm and hand placement.

-Keep your head on the bench

throughout the lift.

-Your back should be slightly arched-

you should be able to fit a flat hand

under you lower back.

Bench Press

Lift in a controlled manner. DO NOT BOUNCE THE BAR OFF YOUR CHEST. This can cause injury and does not increase strength.

Breathe in at the top of the lift and hold in the breath until you are 2/3 of the way through the lift

Bench Press

Never bench without a spotter!

The spotter should stand by your head and keep their hands in a ready position in the event you cannot complete the lift

The spotter can help lift the bar off the rack and they SHOULD help you guide the bar back onto the rack after your set is complete

Hang Clean

Unlike squat and bench press, hang clean is primarily an explosive lift.

Hang cleans improve speed, explosiveness, vertical jump, and coordination if done correctly.

Do not attempt to hang clean unless your form and technique has been cleared by a coach. Improper form can cause injury and will not improve explosiveness.

Hang Clean

Grab the bar at slightly wider than shoulder grip.

Keep chest out and shoulders pinched back.

Legs should be shoulder width apart with legs strait but knees unlocked.

Hang Clean

Lower the bar by moving your hips back and bending your legs slightly. Do not bend at the waist.

Hang Clean

When lowered into the proper position, you should look like the first figure on the left.

Check your position in a mirror with no weight on the bar before attempting the lift

Hang Clean

The bar should just touch the top of your knee (do not rest the bar on your knees)

Keep your head and neck in a neutral position and your arms fully extended

Hang Clean

Explode by thrusting your hips forward while straitening your legs and shrugging your shoulders all at the same time.

You should be trying to jump as high as you can in a very slight backward movement

Hang Clean

After you explode upward, quickly bend your knees and catch the bar at your chest

You should catch the bar in a front squat position with your elbows high and in good squat form.

Hang Clean

After you catch the bar, finish the lift by front squatting the weight until your legs are strait.

During this lift your arms are only used for catching and holding the bar. NO LIFTING IS DONE WITH THE ARMS!

Auxiliary Lifts

The three Core lifts need to be combined with other lifts to maximize benefits.

Each core lift has supplemental and oppositional lifts that should be completed.

If you do not complete the correct oppositional lifts you are at a greater risk for injury.

Abdominal/Core Work

An athlete’s core strength is equally important to their performance as their upper body and lower body strength

Abdominal workouts should be done at least 3 times per week.

Good core strength determines an athlete’s balance, agility, power, and explosiveness.

Squat Auxiliary Lifts

Hamstrings- Use the hamstring developer, leg curl machine, or strait legged dead lifts

Leg extension- Hip sled and leg extension machine

Calf raises- Use dumbbells on an elevated surface (3-5 inches), a barbell placed across the knees, or the hip sled with toes placed at the bottom of the machine.

Squat Auxiliary Lifts

Lunges- Keep the knee above or behind the toes throughout the lift. Lower your hips to the ground in a controlled manner to prevent knee injury

*Be sure to stretch and warm up properly before any leg lifts. Jumping rope, jogging, static and kinetic stretching and light weight lifts are all good warm up activities.

Bench Press Auxiliary Lifts

The bench press is a pushing lift, therefore you must also build the muscles that pull in order to fully develop strength.

Shoulder press, incline bench, close grip bench, triceps extension, chest flys (any variation), overhead pulls, pushups and dips are all lifts that will work muscles that are used in the bench press

Bench Press Oppositional Lift

Oppositional lifts are done to balance the strength gained from another lift.

Lat Pull Downs, Pull Ups, seated rows, bent over rows, upright rows, and curls (all variations) are oppositional to the bench press.

Hang Clean Auxiliary Lifts

Because the hang clean is a very technical lift some lifts may help both form and strength. You may need to do these lifts first for a few weeks before attempting to hang clean if you are a new lifter. A coach will determine if you are ready to preform this lift.

Power Shrugs, push press, front squat, and power cleans will all aid the muscles required for hang clean.

Other lifts

There are countless other lifts and safe techniques that can be utilized in the weight room. Your coach or supervisor will help you with individual lifts and the technique.

Yutan Weight Room Guidelines

1. You may only lift when a sponsor is present.

2. If you lift during hours when a coach/supervisor is not present, you must have an adult over the age of 21 sign in with you. The security camera footage will be viewed periodically.

3. All weights must be returned to their place before leaving. If you must move a weight from a rack, put it back when you are done with it.

Yutan Weight Room Guidelines

1. All equipment needs to be wiped off with an antibacterial/fungal wipe or spray BEFORE AND AFTER you complete an exercise.

2. Workout sheets/books need to be kept in their place.

3. Music played must be appropriate and can be turned off by a supervisor at any time.

4.Clean up after yourself.

Yutan Weight Room Lifting Guidelines

Never lift alone.

Any lift where the weight is lifted above your head, either lying, sitting or standing, needs to be done with a spotter.

Cell phones are not allowed in the lifting area. They may be placed on the table unless they cause a distraction. You may have to put your phone in your car if it becomes an issue.

Yutan Weight Room Lifting Guidelines

All Yutan athletes must use an approved lifting program. If you need a program you can either get one from your coach or Mr. Krajicek. Freelance lifting will not be allowed unless it is approved by a coach.

Programs should be followed unless otherwise approved by a coach or supervisor. They are designed to maximize athletic potential.

Yutan Safety Presentation

After finishing this slide show, be sure to sign out with a coach indicating that you have viewed and understood ALL the information.

THE END