3 Ways To Conquer Weightlifting

College athletics propelled me into a lifetime of love for weightlifting.  I particularly enjoy Olympic lifting.  It’s a skill that makes me feel confident and strong.

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Still, weightlifting can be intimidating.  Simply knowing where to begin, especially without a background in lifting, is tough.  I wanted to share some techniques that’ll help P2M readers take those first steps, and ultimately build up to excel at weightlifting.

Here are some tips to get you lifting like a pro:

1.) Invest in the Fundamentals.

When I was growing up, my gymnastics coaches preached fundamentals. The forward roll, the cartwheel, the handstand; make them perfect. That transitioned into stronger gymnastics moves, and I’ve come to learn the same applies to weightlifting.

I feel grateful that our coaches at App State took the time to train proper Olympic lifting techniques.  They built us into athletes, and let me tell you—the ASU cheerleaders had some studs!  (Our very own Trisha and Shelley put the rest of us to shame.)

Thanks @AppStStrength for the photo!)

Likewise, you should invest time learning, practicing, and developing the basics.  Do them so much that they become second-nature. Soon enough, you’ll be a rockstar with a solid baseline.

Here are some critical fundamentals:

• Maintain a good power position.
• Keep the bar close to your body, in every type of lift.
• Hold good posture:
  • Tight abs
  • Strong back
  • Knees *don’t* go over the toes
• Exhale. Repeat intentionally.
  • Fill your lungs with air before beginning the lift, exhale at the top, and take another breath before beginning the next rep.

2.) Wear the clothes that make you fierce:

There’s truth to the mantra that you “look good, play good.”  Notwithstanding the saying’s poor grammar, I’m a believer.  Invest in yourself, and wear what makes you feel confident.

I’ll be the first to admit that after a “fat day,” I’ll throw on a regular T-shirt for the workout.  However, not surprisingly, the best performances come when you walk through those gym doors feeling capable.  Appropriate workout clothes contribute to that confidence, and can help secure that strong workout.

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Here are some of the popular items in the gyms these days:

• I prefer a top that isn’t too tight or revealing, but breathes when I start [amazon_textlink asin=’B01N3PMBGO’ text=’to sweat‘ template=’ProductLink’ store=’poms2moms-20′ marketplace=’US’ link_id=’be43946a-6355-11e8-b5f6-9f9ed9f67cd3′]. 
• [amazon_textlink asin=’B01BLSWYRQ’ text=’Bottoms‘ template=’ProductLink’ store=’poms2moms-20′ marketplace=’US’ link_id=’e4274976-6355-11e8-b479-2fcaf3de3ea2′] for those with a sturdy BASE, shall we say. I like these because I feel like they move with me and I don’t have to tug on them.
• [amazon_textlink asin=’B076JZFP3G’ text=’Kicks‘ template=’ProductLink’ store=’poms2moms-20′ marketplace=’US’ link_id=’fa89e160-6355-11e8-94e0-77975a292b5b’]! These shoes are all over Crossfit gyms right now. They are a good mix for lifting and aerobic activities combined.

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3.) Track your weight.

When I’m second-guessing myself, it helps tremendously to look at my progress.

Let’s face it, heavy weight is scary.  Moving up in lbs on the barbell takes courage and trust in yourself.  One way I’ve found that helps me mentally prepare to go for a higher weight is when I’ve been [amazon_textlink asin=’1441312293′ text=’tracking my numbers‘ template=’ProductLink’ store=’poms2moms-20′ marketplace=’US’ link_id=’3a840d69-6356-11e8-9131-0fac93562c14′].

For example, when I’m preparing for 3×3 Front Squats, I look to see what my 1 rep max is, and what weight I’ve done in past rep schemes.  Then I get a weight scheme that not only is my body ready for but so is my mind.  Knowing the #s are based on arithmetic and my individual history, I’m better able to hit that challenging weight.

Here are a few ways to track your weight:

• Pencil and paper journal. Then you can look back fondly on all that shaky, sweaty handwriting like that in my old journal.
• Apps on your phone. This is what I use. I register for my workout and set my alarm at the same time for the next morning, making it less likely I’ll cancel on myself the next day.
• [amazon_textlink asin=’B01E62SN1A’ text=’Whiteboard ‘ template=’ProductLink’ store=’poms2moms-20′ marketplace=’US’ link_id=’5df896e1-6356-11e8-ae89-e314f3bc7649′]in your garage. This is a good place for some inspirational quotes.  I like this one:  “I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.” – Henry David Thoreau

Grab that barbell and surprise yourself with the joy and fulfillment you’ll find at the end.  It’s worth it. Let me know how it goes!

For the other weightlifting veterans out there, how did you get started back in the early days? What tips do you have for beginners?