WORKOUT AND SAFETY TIPS
2. Never bounce at the bottom or lock joints out at the top of any movement. This can lead to flexion or hyperextension injuries as well as other soft tissue problems.
3. When movements are to be executed explosively, be careful to keep the weight under control through the entire range of motion. Generally, the weight should always be moved slowly through the eccentric (negative) phase and more explosively during concentric (positive) phase of a muscle contraction. Fast concentric movement is used for power development and only with selected exercises (consult with your coach).
4. Always use a partner as a spotter when working with heavy loads and to assist in working toward a maximal effort with each set. The goal is to completely exhaust the muscle(s).
5. BREATH – Inhale through your nose and exhale through your mouth with each repetition. The X’s go together – exert = exhale. Do not you’re your breath when pushing or pulling.
6. Always exercise using a full range of joint motion.
7. Emphasize technique. Proper technique is the best injury prevention measure. It is not how much you lift, but how much lift properly.
9. Play some of your favorite music in the weight room. This can provide great motivation.
10. Unload your bar and rack your weights when you are finished your sets. Please do not leave weights, bars or dumbbells on the floor.
