Chapter 4

Selecting Weightlifting Equipment And Using It Safely And Effectively

Weightlifting is not an expensive sport to get a start in. You need some basic personal equipment, and then you need a gym in which to train. Most people already own, or can very inexpensively make, whatever personal equipment they require. When it comes to a training facility, you can either join an appropriately equipped gym (if you are lucky enough to live near to one) or buy some equipment, build some other equipment and start your own gym.

One other very important resource for weightlifting is human in nature: a coach. I started lifting without a coach, but did have limited coaching at certain points in my career. There are athletes who have won World and Olympic titles with very little in the way of coaching support. But lack of guidance from an experienced coach or lifter is certainly a drawback (although a bad coach can certainly be more destructive than no coach at all).

This book was written, in part, to help those who want to begin in the sport without anyone who can “show them the ropes.” If you study it thoroughly, you will begin with far more knowledge, at least in certain areas, than have many experienced athletes and coaches. Nevertheless, feedback is important, and no book can give you that.

If you cannot find local coaching, or if you are a person who would like to start a weightlifting club, you should consider taking at least the Club Coaches’ course that is offered by the US Weightlifting Federation. The instructors are for the most part well experienced and generally adhere to the curriculum developed by the USAW. Even the limited exposure given to the student in this affordable weekend course can be invaluable for the athlete or coach who is just getting under way. The USAW also offers more advanced courses for coaches who wish to further develop their skills in coaching.

In this chapter we will discuss the kinds and purposes of personal equipment. We will also discuss how to select a gym or how to create one, and how to become an official club of the USAW.

Personal Equipment

There is a certain amount of personal equipment that every weightlifter should use or at least own (so that the equipment is available on an immediate basis should the need arise). Other items are optional or are needed only by athletes in particular situations. Some items are used only in training, other items are typically used only in competition and still others are used both in training and in competition. We will cover all of these items in this section. There will also be tips on how to select and maintain your equipment.

Lifting Suit

All lifters are required to wear a weightlifting suit (also known as a “singlet”) in competition, The suit looks very much like the one that is used in wrestling competition (see the sequence photos in Chapter 1 for examples of lifting suits). It covers at least a portion of the lifter’s hips and all of the waist and then emerges into suspender like shoulder straps.

It the past, weightlifting suits were not permitted to cover a substantial portion of the lifter’s thighs. Recently the technical rules of weightlifting were modified to permit suits to cover the thighs down to a point just above the knees. This is a significant advantage for lifters because longer length suits protect the lifter from abrasions that can arise as a result of contact between the bar and the lifter’s thighs. In addition, if the suit is made of the appropriate material, it can lessen the friction that is normally created between the bar and the skin of the thighs during the pull. This lessening of friction facilitates the upward progress of the bar during the pull. Longer suits (which cover the thighs) are becoming available, and lifters are permitted to wear bicycle shorts under their suits to create the same effect as a longer suit.

The material used in the weightlifting suit is stretchable and non-supportive (in contrast to the highly supportive “super suits” that are used in powerlifting to increase the lifter’s ability to rise out of a squat). A supportive suit is not specifically proscribed by the rules, but it would be inappropriate. Freedom of movement and speed in descending into a full squat position are of great importance to the weightlifter. The negative aspects of a constraining garment would outweigh any advantages it might offer in terms of support.

Since the weightlifting suit is not supportive, it has no function in training. It is therefore rarely worn except in competition. An exception to this generalization is the workouts immediately prior to competition. Some lifters like to accustom themselves to the feel of the suit and lifting the bar with it on prior to competition day. Most lifters find this unnecessary, but others feel it essential.

For a description of the specific requirements of a competitive suit, please see Appendix 1 (Figs. 15-19  of Chapter 3 display a modern suit).

Sweatsuits and T-Shirts

In terms of training gear, a sweatsuit, or at least sweatpants, is the stock in trade of most lifters. Scientific evidence about the value of maintaining a feeling of warmth during training (or at least avoiding a feeling of being cool) is limited, but virtually any veteran of the game will tell you that they feel more comfortable, more flexible and more ready to lift when they are warm. Since the legs, hips and lower back are the foundation of high lifting performance, most lifters wear sweatpants to keep the legs warm.

In addition to providing warmth, sweatpants serve an important protective function for most athletes. As noted in Chapter 1, virtually all technically proficient lifters experience contact between the bar and their bodies at some point in the pull (usually on the thighs and/or hips, but sometimes on the shins as well). Such contact can abrade the skin, particularly when it is repeated many times during a workout. Wearing sweatpants assures that most of the abrasion will occur against the pants and not the skin.

Sweatpants must be made of a stretchable material. Weightlifting involves dropping into a low squat position frequently, and the material used in the sweatpants must be quite flexible in order to handle such an extreme range of motion without tearing. In addition, it is important that the movement of the lifter must not be constrained in any way.

Perhaps the best material for sweatpants is a heavy, stretchable nylon knit. Nylon stands up very well to the abrasion of a bar, and the texture of the material is such that the bar will glide easily along the legs or hips of a lifter wearing it. A heavy nylon knit also offers sufficient insulation to keep the lifter warm.

The modern nylon or Spandex tights are not particularly suitable for weightlifting because they are so thin that drafts easily penetrate the fabric and because they do not protective athletes from bar abrasion as well as thicker pants. They are nonetheless popular due to their availability, variety and price. The lightweight nylon of these pants is more acceptable in warmer climates, but their lack of abrasion resistance does not make them a first choice.

Old fashioned cotton sweatpants are comfortable and warm, and they will suffice if they are large enough to allow for freedom of movement without tearing, but they will not last as long as heavy nylon. Polyesters and blends are generally not as resistant to abrasion as nylon, so they will not generally last as long.

Sweatshirts, usually of the long-sleeved variety, are often worn in cooler weather. They are not as common when the weather is warm or the gym is well heated.

Instead, the typical lifter relies on a T-shirt. Such a shirt helps the athlete to retain some body heat, absorbs perspiration and protects the lifter’s skin from abrasion when the bar is placed on the shoulders, whether behind or in front of the neck.

Cotton is best for T-shirts because it offers more friction to the bar than a cotton/polyester blend and also absorbs perspiration better. When a sweatshirt is being worn throughout the workout, a pullover cotton shirt is preferable for the same reasons that give a cotton T-shirt the edge.  

Historically, T-shirts that are to be worn in competition have not been permitted to display anything except the lifter’s club name and logo (in competitions through the national level) or the symbol of the national federation (internationally). Wearing the official competition T-shirt in that particular competition has normally been permitted as well.

In a pinch, a shirt with an illegal logo or name can normally be worn inside-out. T-shirts that are used in competition cannot have sleeves that extend further than halfway down the arm. Collars are not permitted in competition either (the normal round or V-neck collar is permissible, a turtle neck or dress shirt collar is not).

In recent years the rules regarding advertising and logos have been modified in various ways to permit greater freedom, but this is still an area of substantial flux. Consequently, the lifter would be well advised to avoid ostentatious displays of manufacturer names and logos on lifting uniforms and T-shirts unless these garments have been examined and approved by the referees and technical controller of the competition. (More information regarding the technical rules of weightlifting appears in Appendix I.)

When the sweatshirt is to be worn intermittently in workouts and competition (e.g., the lifter likes to perform an actual lift with only a T-shirt but likes to keep warm between sets with the sweatshirt) a zippered sweatshirt jacket is more practical. This feature is particularly useful in a sweatshirt that will be used during warm-ups at a competition when the shirt must be removed to lift on the official competition platform. The sweatpants that are used in warming up at a competition should also be built to facilitate easy removal. The lifter will often want to wear the pants between attempts in the competition, when nerves are frayed. At such times a garment that is easy to put on and off will be much appreciated.

From time to time sweatsuits made of rubber (or some other material that is used to induce heavy perspiration) come into vogue. These suits are generally a terrible idea for training. Dehydration is a natural tendency in training, one that must be combated with an adequate intake of fluids during the workout. A rubber suit increases the tendency to dehydrate, so it should be avoided in the main. It should also be noted that wearing such a suit does not induce a permanent weight loss of any kind. The one exception to this advice is the lifter who is using the suit to facilitate a temporary weight loss in order to make weight for a competition. In such a case the suit may be used in the last workout or two (assuming such workouts are taking place a day or so before the competition. (Weight loss through dehydration—a subject that is treated in more detail in Chapter 8—should take place only during the last twenty-four to forty-eight hours before the competition, or later.)

Socks

Socks should be worn in training and competition. Lifting shoes are too expensive to be destroyed by sweat, and the lifter will generally be more comfortable with good athletic socks. The socks used in training should be absorbent and warm. Many lifters like long socks, because of the added protection they afford against abrasion of the shins. The only limit on the socks that are worn in competition is that they may not go over the knee or touch any knee wrap that the lifter uses.

Briefs and Shorts

Although there is no evidence that athletic supporters prevent hernia (which, contrary to popular belief, are rare among lifters) or any other injury, many male weightlifters feel more comfortable wearing them or some kind of brief that offers support. Most men and women wear some kind of brief under their lifting suit. Such a brief is handy during the weigh-in, makes most athletes feel more comfortable and, in the unlikely event of a shift in the suit or a split seam during a lift, the brief will serve to maintain a level of privacy for the lifter. In addition, wearing a support brief will make it more comfortable to pull the bar close to the body.

Some athletes wear shorts over their lifting suit in competition and/or sweatpants in training. This is permissible in competition as long as the shorts fit the body closely (baggy gym or boxer shorts are not permitted). Some referees interpret the rules as requiring that the shorts be worn under the uniform. The nature and purposes of bicycle shorts has already been discussed.

Sport Bras

Most women lifters I know wear a sport bra during training. While not absolutely essential, such a bra offers support and tends to flatten the breast tissue somewhat, which most women find comfortable and which can make it easier to keep the bar close to the body during the pull.

Straps

A piece of equipment called the “strap” has become an important adjunct to the training of a weightlifter. The strap consists of a strong strap or belt like material that is typically made of leather, cotton or nylon. The strap material is generally between 3/4″ and 1 1/2″ in width. The strap describes a circle around the lifter’s wrist and then is wrapped once around the bar from the back, around the bottom, around the front and over the top of the bar (i.e., one full revolution). The strap, in effect, secures the lifter’s wrist to the bar, thereby assisting the hands in holding the bar and assuring the grip.

The best material for the strap is nylon or a synthetic of similar strength. Seat belting or the strapping material used for mountain climbing is ideal. A wide strap that is fairly thick distributes the force of the bar over a larger surface area of the wrist than a thinner strap, and it is several times stronger than a thinner and narrower strap made of the same material. Leather is to be avoided because it becomes brittle with age and exposure to perspiration. Cotton simply does not have the strength of nylon and, like leather, can deteriorate over time with exposure to perspiration.

There are two basic types of straps: open and closed. The open strap is simply a length of strapping material (typically 12” to 15″). When it is used, the center of the strap is placed over the wrist with the wrist in a palms-down position. The ends of the strap are then crossed over one another to form a sort of asymmetrical and elongated X (the top portion of the X is shorter than the bottom section). The top of the X is placed against the wrist and the longer side of the X is wrapped around the bar inside the lifter’s hand. The material of the strap encircles the bar once, with the remaining part of the strap hanging free.

The second kind of strap is one that is sewn together. Here the lifer makes a loop with one end of the strap. The loop is structured so that the short end of the loop goes under the lifter’s wrist and attaches to the rest of the strap; the end of the strap is nearest the lifter and the long end of the strap hangs outside. This is done on both hands so that the loops go in opposite directions on each hand.

The open type of strap is easy to make (all you need is the material). It is also easily adjustable to the hand and wrist sizes of different lifters. Should a lift be missed while the lifter is wearing such a strap, it is easy and safe to release an open strap, as long as it has not been wrapped around the bar more than once. In that case the strap typically unwraps from the bar, and the X opens up as well (a closed strap only unwraps). The major disadvantages of open straps relative to closed ones is that they are somewhat more difficult to fasten and somewhat more likely to come apart when that is not desired.

Closed straps are stronger and surer overall, but they do carry a hazard that open straps do not. The lifter who uses open straps is cognizant of securing the strap so that it does not open on each set (sometimes each rep). The lifter who uses closed straps can become so confident that an unwanted opening will not occur that he or she does not even give it a thought. If such a lifter becomes overconfident, he or she may fail to check the straps regularly, and when a breakage does occur it will come as a total surprise (an unexpected loss of grip can result in an injury). Such a possibility can be almost completely eliminated by taking two precautions with a closed strap. First, have it sewn with the strongest thread available (a shoemaker is generally the best person to do the sewing). Have the shoemaker sew both a square around the strap and an X inside the square. This should provide ample strength. Then check the strap before every workout. Make sure that the thread that holds the strap together is intact. At the first sign of wear or a breakage of any thread, have the straps re-sewn. Examples of open and closed straps appear in Fig. 20—the closed strap is furthest to the left and the open one is next to it).

One variation on the closed strap is the adjustable closed strap. Such a strap has a small loop at one end just large enough for the unlooped end of the strap to fit through. When the unlooped end is passed through the looped end, a larger loop (like that of the conventional closed strap) is formed. That loop is pulled tight to fit the lifter, and then the strap is used is the same way as the normal closed strap.

Whether you are using an open or closed strap, check the material thoroughly at the beginning of every workout. It only takes a few seconds. At the first signs of any tear in the strap or any significant wear, make a new pair. Even the smallest tear in a strap weakens it dramatically and makes it subject to a complete tear at the next explosive effort. Lifters who have not had the experience of having a strap break in mid-pull often dismiss the risk of such an occurrence. Any lifter who has had the experience is unlikely to forget it or ever to overlook the importance of strap maintenance.

Other than regularly checking the strap, the only maintenance that is required of straps is to wash then occasionally. Such washing will not affect the strap’s life very much, but your workout partners will really appreciate your consideration.

Lifting Belts

Virtually every weightlifter or would be weightlifter (and many people whose work involves some kind of lifting) owns a lifting belt. Ask any person who owns a belt why he or she is wearing it, and they will say “to protect the back” or “for support.” There is probably some truth to these answers, but a more truthful answer for most people is that they saw someone else doing it— not the best reason.

Serious lifters should wear a belt selectively. There is no need to wear a belt for every exercise, and many world records have been in made in weightlifting competition by lifters who were not wearing belts. Going without a belt in the snatch is actually quite common among lifters of all levels.

There are at least four reasons for a competitive weightlifter to wear a belt. First, the belt itself can offer some level of support (i.e., to the extent it resists bending, it can provide some physical force against which the body can exert a force). Second, the lifter can exert some outward force against the belt with the muscles of the torso (primarily the abdominal muscles), helping to achieve rigidity in the torso. Recent research has demonstrated that the combination of these two effects can provide some support for the spine. Two smaller advantages are that the belt can help to keep the area that it covers warm and that the pressure of the belt can help to remind the lifter to maintain the correct position of the spine and the proper degree of tension in the lower back muscles.

With all of these advantages, why would anyone not wear a belt? For one thing, most of the advantages to wearing a belt are not highly significant. For example, a belt can support the spine, but a lifter who trains properly, has a solid spinal structure and employs proper technique may not have an overwhelming need for added spinal support (though extra support is always welcome, at least with very heavy weights).

Those who do not wear belts argue that the belt can interfere with their pulling motion. This could occur if the belt actually provided a physical obstruction to the upward progress of the bar or by led to a conscious or unconscious reluctance to pull the bar close to the body (for fear of hitting the belt). Actually hitting the belt could be a disaster, but fear of hitting it could have a more profoundly negative influence over the long term than a one time accident. In my own case, I did hit the bar against my belt early in my competitive career, and I never again wore a belt in the snatch or C&J.

Many lifters take a moderate approach to wearing a belt. They wear it on certain exercises that can be particularly stressful to the spine (e.g., repetition squats and jerks) but do not wear it when doing other exercises. Other lifters may not wear the belt with lighter weights (on the premise that some lifting without a belt will build more strength in the muscles that support the spine).

The rules of competition prohibit the lifter from wearing a belt that is more than 12 cm wide. Therefore it is unwise for the lifter to practice with a belt that is any wider (at least on a routine basis while performing the classical lifts). The belt may be as wide in the front as it is in the back. To the extent that it is, the belt will be more supportive overall. However, a belt that is as wide in the front as it is in the back is more likely to be caught on the pull. Consequently, very few lifters wear a belt with such a design.

Weightlifting belts have traditionally been made of leather. In recent years, belts made of synthetic materials have become popular and widely available, While there is nothing wrong with synthetics in theory (they are likely to stand up to perspiration more effectively), I believe that leather has the advantage at present. Leather eventually conforms closely to the lifter’s shape. It is relatively long lasting and is available in a wider variety of styles than synthetics (although the synthetics will probably soon catch up in this area). Regardless of the fabric being used, the buckle of the belt should be as flat and unobtrusive as possible. There are some belts that are manufactured with a buckle on the side. This makes it less likely that the belt will get in the way. And a recent development in belt design is a padded back that includes an air “pump” so that the belt can be adjusted to conform to the physique and preferences of the lifter.

Generally, a belt will be of the greatest use in exercises that involve placing the bar overhead with a clean grip (e.g., jerks and clean grip presses) or exercises in which the bar is placed behind the back, like back squats. These exercises tend to place more downward and backward pressure on the spine (and are therefore more likely to lead to a hyperextension of the lower back) than exercises like snatches and pulls.

One other minor item to consider when selecting a belt is ease of release. All things being equal, it is a plus if a belt is easy to release, particularly when the belt is new. New belts tend to be quite stiff and can be difficult to take off once they have been tightened to the maximum. I had the experience of purchasing the thickest and stiffest belt I have ever seen shortly after I began in weightlifting. I was training alone in my basement on the first day I tried it. In honor of the new belt, I decided to attempt a record press. I was so psyched up getting ready for the press that I tightened the belt with great ferocity. When the set was over, my adrenaline level quickly subsided, and when I tried to take the belt off I could not pull it far enough to free the buckle, even though I gave it several efforts. By this time I felt my circulation being restricted and my breathing being constrained by the belt. There was no one home, and there was nothing nearby with which I could cut the belt. Realizing that the rest of my workout was doomed and that several minutes or hours of discomfort (if not something worse) awaited me if I failed to free the belt, I psyched up as if preparing for a record lift and gave it my all. Some skin was sacrificed, but the belt buckle just barely wiggled free. Needless to say, I wore the belt more loosely on succeeding sets and never tightened it to the maximum unless assistance was available (at least until the leather became “worked in” a little and was easier to handle). See Fig. 21 for an example of a weightlifting belt.

Weightlifting Shoes

A pair of weightlifting shoes is perhaps the single most important item of training equipment that a weightlifter can own. Shoes are required by the technical rules; they provide the lifter with vital support and can be used to incline the lifter’s feet at the perfect angle. A weightlifter’s shoe does not have to listed as such by its manufacturer in order for it to serve that purpose. Similarly, merely calling a certain shoe a weightlifting shoe does not make it suitable for the purpose. There are several important qualities that make a shoe suitable for weightlifting.

Composition of the Sole and Heel

The ideal weightlifting shoe offers firm support to the foot. This means it has an arch support, a flat bottom and good side-to-side stability. The composition of the sole should be such that is has a slight degree of give under substantial impact, but the sole and mid-sole should not be soft at all (e.g., running shoes are completely unsuitable because of the soft rubber used in the insole). Since weightlifting places considerable force on the foot a good rule of thumb is that if you press your thumbs toward one another (one at the heel inside the shoe and one opposite that thumb on the heel outside the shoe) and feel anything more than the slightest compression, the material is too soft (leather soles typically compress a little less than is ideal).

The bottom of the sole needs to provide some traction, but not too much. Leather and composition soles are generally unsuitable, as they tend to be too slick when they touch against a wooden platform. Rubber soles with treads, nubs or rubber spikes offer too much traction and can cause the foot to “catch,” a potential disaster. Relatively hard rubber with just the slightest texture is best. The sole should be flexible enough to allow the lifter to rise on the toes easily and the lifter to place either foot back in the split and rest comfortably on all five toes.

Certain shoe designs have inherent weaknesses. For instance, the standard Soviet shoes have some excellent features, but unless the leather sole has been replaced or overlaid with rubber, they can offer slippery footing. Similarly, during the late 1970’s and early 1980’s, a major shoe manufacturer’s product caused many lifters to complain of knee pain when they started wearing those shoes and several lifters tore their quadriceps tendons shortly after beginning to wear those shoes (a rare injury in weightlifting). Did the shoes cause the knee pain or injuries? In my opinion, they were at least partly responsible. The reason may have been the heel angle or the fact that the wooden heel transmitted more than usual force to the leg, or it may have been a coincidence. The manufacturer, which has had a long history of making excellent shoes for weightlifting and a host of other sports, stopped making that model a number of years ago, and no problems have been reported with the models made in recent years; most lifters love them.

Thickness of the Sole and Height of the Heel

All things being equal, the thinner the sole of the shoe, the higher the bar sits in relation to the lifter when it rests on the floor and the easier it is to lift the bar from the floor. Too thin a sole will not provide the lifter with much in the way of support or stability, so there is a trade-off here.

The height of the heel can be an important feature of a weightlifting shoe. Most lifters find a heel of between 1/2″ and 1 1/4″ to be best for them. Generally speaking, a higher heel will allow the lifter to maintain a more upright torso in the squat position and to maintain a slight arch in the lower back in that position as well. However, a higher heel will tend to place more stress on the knee, and a little more effort is required to get the knees out of the way during the pull. A lower heel tends to place a little more stress on the hips and lower back. Some very flexible lifters are able to lift with no heel at all, and a few lifters with flexibility problems have used heels higher than 1 1/4″. Most lifters will do well to stay within the 3/4″ to 1” range. Note that the heel heights given refer to the heel in comparison with the lowest part of the sole, and they include the height that may be added to the heel by layers of material on the inside of the shoe at the heel only.

One final point about heels. Do not change their height by any substantial amount without allowing some time for the body to become adjusted to the new height. Any change in a lifter’s heel places different stresses on the body. Even if the change is a beneficial one overall, the lifter’s muscles, joints and nervous system have to develop a new sense of equilibrium. I once increased the height of the heel in my weightlifting shoe by less than 1/4″. With my first heavy squat workout I developed a tendinitis in the knees that lasted for months. On a later occasion, once the inflammation had subsided, an adjustment to a similar height was accomplished very gradually without any knee problems. A gradual change can be made either by changing the height in steps, or by using the new shoes or heels in some workouts and not others, on the early sets but not the later ones in the workout or in certain exercises and not others. Then, over time, the full time use of the new shoe is phased in.

Support for the Foot and Ankle

It is important for the weightlifting shoe to support the foot and ankle effectively. In order to accomplish this, the design and use of the shoe’s upper must be just right. For example, the athlete may feel the need for some ankle support in the low squat position. However, if the shoe has a high-top design and is laced tightly around the ankle while the shin is at a 90^o angle to the foot, the movement of the lifter’s ankle can become constrained as he or she descends into the squat position. Alternatively, if the lifter tightens the laces with the shin in a position in relation to the floor that simulates the squat position, support will be available where needed without constraining movement into the squat. A strap over the arch can help to keep the foot in place in the shoe when the lifter’s foot is stopping quickly by using a frictional force on the bottom of the foot (i.e., when one foot is placed forward in the split jerk)). This prevents the foot from traveling forward in the shoe and colliding with the toe box (an uncomfortable and destabilizing phenomenon). Laces that cover most of the length of the shoe can serve the same purpose (because the laces can be tightened to hold nearly the entire length of the foot securely against the sole of the shoe).

Weight

A shoe that provides support and stability will necessarily weigh more than a ballet or gymnastics slipper. However, the heavier the shoe, the more weight and inertia it has, and the more difficult it is for the lifter to move the foot quickly. Weightlifting is a sport in which split seconds are very important. Therefore, the lifter wants the lightest shoe which can supply the support and stability required (particularly if the lifter moves the feet significantly in the squat or split under). See Fig. 21 for two examples of weightlifting shoes.

Tape

Every lifter should carry some porous, surgical type adhesive tape. The porous variety of cloth tape is usually preferred by lifters because it adheres well to the skin and offers enough friction when a lifter places pressure on it to give the fingers a good grip over the tape. Non-porous tape tends to be more slippery, and non-allergenic tape tends not to adhere to the skin as well as standard surgical tape. (Obviously, if the lifter has a medical need for non-allergenic tape, it must be used or the lifter must avoid using tape at all.)

Surgical tape has a variety of uses. It can be used to hold the end of a supportive wrap (such as a knee or wrist wrap) closed. It can be used to provide support to a joint such as the ankle, or to hold a bandage in place. Tape can even be used for such utilitarian purposes as covering the center knurling of a training bar that is irritating the necks of the lifters who are using it.

Perhaps the most common use of tape by weightlifters is to protect their hands. It is not uncommon for lifters to tear a callus on their hands (though it is generally unnecessary, as is discussed in Chapter 11). It is also common for the bar to abrade a certain spot of skin on the palm or finger, so that the lifter suffers some pain or is in danger of causing some additional damage to the skin by continued training. Finally, some lifters know that they have certain spots on their skin that tend to split when enough pressure is applied to that area; taping such an area prior to the workout or before doing a given exercise can prevent such damage. Therefore, taping has become a part of standard workout preparation for many lifters. More information about the use of tape will be provided in Chapter 11.

Many lifters regularly wrap their thumbs with one layer of tape to protect the skin of the thumb when a hook grip is being used. I like to do this in training and in warming up for a contest. I remove the tape before my snatch attempts on the theory that the smaller diameter of the untaped fingers will make for a stronger hook grip and will avoid any possibility that the tape giving way could compromise my grip during a competitive lift.

Most lifters agree that the most versatile kind of tape is the 1″ variety. However, many lifters prefer a 2″ or 1/2″ width. To some degree the choice is related to the kinds or uses that will prevail for a certain lifter. Otherwise it is simply a matter of personal preference.

Special varieties of tape are designed to serve specific purposes. For example, Johnson & Johnson makes a tape called “Elastikon”.  This tape is like an “ace” elastic bandage, except it has adhesive on one side. The premise of its use is that the elastic bandage is kept in place indefinitely. I do not like this kind of bandage because of its permanence (except for lightly wrapping the thumb). If a lifter wants to wear elastic bandages while lifting, he or she should be sure to loosen or remove the bandages between sets to permit free circulation. (The exception to my reservations about prolonged use of elastic type tape would be when it does not fully encircle a limb or joint, as when strips of tape running the length of the Achilles tendon are used to support it.) Naturally, specialty tapes like the non-porous variety can be helpful when a lifter needs to keep a certain area clean and dry.

Lifters should become familiar with the rules regarding use of tape in competition (see Appendix 1). There is nothing wrong with using taping procedures in training that would be inappropriate for competition, as long as the lifter has a plan for using legal taping during the competition and as long as the lifter gets at least some practice with legal tapes in place.

Talcum Powder and Other Lubricants

Some lifters use talcum powder and similar substances to lubricate their thighs, so that the bar does not lose a great amount of its upward momentum when it touches their thighs during the explosion phase of the pull. The talc is also used to prevent the bar from abrading the thighs when it makes contact with them during the pull. In training, neither of these needs is significant because the lifter generally wears warm-up pants. However, some lifters like to train without such clothing, particularly before a major competition, in order to better simulate meet conditions.

Talc and other such lubricants are illegal under the technical rules of the sport. Officials feel that lubricated thighs give the lifter an unfair advantage. In addition, there is a safety concern over the use of lubricants. A lubricant may be transferred from the lifter’s thighs to the bar, undermining the lifter’s grip. Alternatively, the lubricant might fall to the platform, making for a slippery lifting surface.

Despite the prohibitions regarding its use, talc and similar substances (some with an oil base) are employed by lifters on a relatively widespread basis in competition. Naturally, if a light layer of talc is applied sparingly, it is difficult to for any observer to see. Talc is easy to detect if an official touches the powder, but touching a lifter’s thighs before each attempt is far from routine. In addition to the problem of detecting talc easily (particularly when it is applied without the technical controller seeing it), some officials overlook it on the premise that many lifters use it and that there is some need for it. Such discretion is not given to the officials under the technical rules, but it is often exercised nonetheless.

Some lifters use the chalk (magnesium carbonate) that they use to assure their grip on the bar on their thighs as well. It is hard to understand why, since chalk is not a lubricant; rather, it tends to increase friction between the bar and the skin unless it is used in very large amounts. It is obviously preferable to learn to lift without talc. A lifter who is able to do so is protected in competitions where the lubricant rules are strictly enforced, and it protects all lifters from unnecessary slippage of the grip or feet.

The most sensible approach to the lubricant question is simply to take advantage of the new technical rules and employ a lubricant that is legal (i.e., a singlet that covers the thighs or bicycle shorts made of a low friction material). The lifter is then well within the rules, the thighs are protected from abrasion, other lifters are protected from lubricants on the bar or platform and a lubricant does not have to be applied throughout the competition.

Magnesium Carbonate (Chalk) and Rosin

Chalk is an invaluable tool for the serious weightlifter. Chalk on the hands can help the lifter to grip the bar securely and to prevent the bar from sliding on the shoulders when it is cleaned, or during the dip for the jerk. Chalk should be applied in the following way. If the lifter applies chalk to the neck and the front of the shoulders (i.e., where the bar will rest during the recovery from the clean and the dip for the jerk), that area should be dried (if necessary) before the chalk is applied. Then the chalk should be applied to the lower front of the neck and to the front of the shoulders. Next, the chalk should be applied to the entire thumb (front, sides and back). This is best accomplished by applying the chalk liberally to the palms and the insides of the fingers and then inserting the thumb into a lightly closed hand and twisting the thumb back and forth inside the closed hand to assure that the thumb has been coated. Finally, if needed, some additional chalk can be applied to the hands and fingers to assure that the entire inside surface of the hand and the thumb are dry and coated with a thin layer of chalk.

Chalk is usually stored in a specially constructed “box” that is approximately at the height of the lifter’s waist. Although some rather elaborate designs have been developed for chalk boxes, there are only two basic needs. First, the box should be carefully sealed, so that it is dustproof. Chalk dust is very fine and can get through nearly any porous surface or small crack. If you want to keep the gym clean and to conserve chalk, a fully sealed or one piece box is a must. (Most professionally built ones are extruded from a single piece of metal or plastic so that there are no seams for the dust to seep through.) Walls that are 3” to 6” high help to assure that the chalk will stay in the box (higher walls tend to make the box uncomfortable for the lifter to use). Many professionally built boxes are circular and have a narrowed mouth, or look like an ellipse with two holes in the top (one for each hand). This minimizes the scattering of chalk dust. When applying chalk, it is important to stay over the chalk box. This will keep the area clean and save chalk. (Though chalk tends to increase friction when applied to the skin, it can actually act as a lubricant when it is on the varnished surface of a gymnasium floor.) The other important design issue is that the inside of the box should be as smooth as possible. There should be no sharp corners, protruding fasteners or rough surfaces. When such things are covered with chalk dust the lifter will not be able to see them and a wound to the hand can occur.

Some lifters like to apply rosin to the undersides of their shoes to prevent slipping while on the platform. This is generally a good idea, and is vital when a lifter’s footwear is prone to slippage (e.g., for example, when the lifter is wearing leather-soled shoes and the platform surface is smooth wood). The rosin box should be large enough to accommodate the largest foot comfortably. Its walls need only be 2” to 4″ high, because rosin is not as likely to become airborne as chalk.

Knee Wraps

The knees are not the body’s most stable joint, and the knee joint is exposed to considerable stress in weightlifting. Proper training will help to condition the knees to accept that stress comfortably. However, some lifters do experience soreness in the knee and/or the muscle-tendon unit of the quadriceps and patella structure from time to time during their careers. Many such lifters feel that knee wraps provide some relief from this discomfort. Knee wraps are also worn by lifters without any discomfort, on the premise that the wraps will provide some support for, and stability to, the knee joint.

I have serious reservations about the wisdom of using knee wraps, particularly when the lifter is performing the classical lifts. There are many aspects of wrapping the knee that are not well understood. For example, many lifters who have knee soreness report diminished discomfort in their knees when they use the wraps. Is that reduced discomfort a consequence of the support offered by the wrap, or could it be that the wrap interferes with pain impulses in some way, relieving any pain but merely disguising the underlying condition? Do wraps actually stabilize the knee, or does the pressure they apply merely give the athlete a sensation of greater stability while compromising the free movement of the tendon?

 Another concern that I have is that the lifter who uses wraps creates a kind of wedge behind the knee joint when the lifter is in the deep squat position. Much as an object lodged in a hinge can “spring” (i.e., destroy the integrity of) a hinge, can an obstruction behind the knee damage the knee? It seems highly probable.

Naturally, if the athlete is performing exercises that place stress on the knee but in which “bottoming out” in a very deep squat can be avoided (such as when doing power cleans or squats), the use of wraps does not present a danger to the integrity of the joint. In such a case, the use of wraps can actually aid in the athlete’s recovery from tendinitis of the quadriceps or patella tendons.

My recommendation is to avoid using wraps if you do not have any knee discomfort or pathological instability. If you must use them, try to avoid it on the classical lifts. If you must use them on the classical lifts, try to minimize any bunching of the wrap behind the knee and make sure that the hips, thigh flexors and adductors are absorbing as much of the impact of receiving the weight as is possible.

There are several varieties of knee wraps. One type is the one piece elastic sleeve that fits over the knee and usually covers a distance of 8” to 10″ from the upper calf to the lower thigh. This type of wrap, though popular because of the convenience of simply slipping it on, makes little sense to me. If the wrap is loose enough to be worn continuously, it is probably not providing even the limited support a knee wrap can offer. If the wrap is tight enough to provide some kind of support, it is too tight to be worn throughout a competition. Some lifters find this type of wrap useful for keeping the knee warm. If this is the case, the wrap should be as loose as possible while maintaining contact with the knee. If warmth is the objective, the lifter may well find that a neoprene sleeve is more effective than an elastic and cloth one.

During the 1960s the eight-time World and two-time Olympic Champion Tommy Kono developed knee problems. He discovered that wearing a piece of the leg portion of an old skindiving wetsuit around his knee kept it warm and comfortable during a workout. He brought his idea to the attention of other lifters and to Bob Hoffman, owner of York Barbell . Bob and his lifters loved the idea, and by the late 1960s Hoffman was manufacturing knee and waist bands made of neoprene and distributing them widely. These bands provide a feeling of warmth that can be soothing to a sore knee or a stiff back (some lifters wear the waist band under the erroneous assumption that it will assist in “spot” reducing the waist). Neoprene wraps were made illegal in competition in the early 1970s and so fell into disfavor, but recent changes in the rules have made them legal once again. If this part of the lifter’s costume provides comfort, there is little harm in using neoprene. However, the lifter should guard against using neoprene that is too thick around the knees in order to avoid the hinge destabilizing problems discussed later in this section.

Another variation of the sleeve type of wrap is the sleeve with stabilizer bars on the outside and inside surface of the knee. These supports were designed to prevent lateral knee motion (especially for the person with slack ligaments). They are not legal in weightlifting competition, and the support bars are not normally designed to permit the lifter to assume a full squat position. Therefore, they cannot be recommended for the typical lifter. The only exception to this rule would be the lifter who is rehabilitating himself or herself from an injury, wants lateral knee support during limited workouts and is not intending to perform classical lifts.

A second major kind of knee wrap is the “ace” bandage (which takes its name from the dominant brand of that kind of wrap). The ace bandage is a combination cloth and elastic wrap that is typically between 2″ and 6″ wide and 6’ long. Because of its construction, the bandage can normally stretch to nearly twice its original length. The greater the stretch, the greater is the force that is applied by the wrap to the surface (like a rubber band that is stretched before it is wrapped around someone’s finger).

To prepare for the wrapping process, the lifter normally takes one end of the wrap (the end without any fasteners, if fasteners are part of the wrap, otherwise either end) and begins a rolling process with each layer on top of the preceding one (akin to rolling up a rope or hose). In order to use the bandage, the lifter generally begins with one end taking a turn around the upper calf. When the wrap has gone approximately a little more than a full turn around the knee, the end is held in place by the second layer, which somewhat overlaps the first. From that point, the lifter begins to wind the wrap around the knee in a sort of spiral fashion, with each layer just overlapping the one below, so that there is no bare skin between the spiraling levels. When the end of the wrap is reached, it is normally tucked inside the last spiral to hold it in place. During the entire wrapping process, the lifter pulls fairly energetically on the wrap so that it is well stretched as it is wrapped around the knee.

Powerlifters have developed a thicker version of the ace bandage, one that has a greater resistance to being stretched. That wrap is usually called a “super wrap.” Its advantage is that is offers greater support and tension. Its disadvantage is that its thickness places a thicker wedge behind the lifter’s knee in the deep squat.

If someone is going to wear a knee wrap, the ace or super versions are more likely to provide support than the sleeve type. In addition, the ace and super wrap permit the removal between sets, which is a great help in terms of maintaining normal circulation. Therefore, if you are going to use a wrap for support, the ace or power type has the edge. For pure warmth and convenience, the sleeve type is superior (for this purpose, it should only be snug, not very tight). To the extent that at least some training can be performed without the wrap, this is advisable, particularly when the knee is asymptomatic.

Fig. 20 depicts the sleeve (at far right) and “Ace” (furthest to the rear) types of knee wraps.

Wrist Wraps

Most lifters train and compete without any special form of wrist support. It is not uncommon for beginners to experience some discomfort in the wrists when overhead lifts are performed. This is particularly true when doing exercises that place pressure on the wrists for a sustained period. Examples of such exercises would be the overhead squat or front squat, in which there is some stress on the wrists for the entire set (in the latter case this is generally only true when the lifter is tight in the arms and shoulders and therefore cannot rest the bar comfortably on the shoulders). Generally, this discomfort disappears or greatly diminishes after several weeks of the commencement of a training or the addition of a new exercises that places stress on the wrist.

A small number of lifters will find that overhead lifting does irritate their wrist joints, whether because of a genetic predisposition to wrist problems or because of a prior injury of some kind. Such lifters must take care to avoid developing a chronic problem in this area. A combination of careful loading, adjustments in technique, special exercises to strengthen the wrists (such as wrist curls) and wearing wrist supports selectively can help the lifter to avoid this eventuality.

A larger group of lifters will experience an occasional minor sprain or inflammation in the wrist area. It is in these circumstances that lifters turn to wrist wraps for temporary support so training can continue (although the other methods mentioned for the treatment of more chronic wrist problems may be required as well).

There are two basic types of wrist wraps. One type is like a belt or sleeve. This wrist support typically has snaps, straps, Velcro, or other method of fastening it around the wrists. It can be made of a stretchable material, a sturdy cloth or leather.

The second type of wrist support is actually wrap like in nature. It is wound around the wrist in layers. The material used in such wraps is generally a sturdy cloth of the stretchable type (e.g., an ace bandage). Sometimes tape is used for this purpose.

The general rule for such supports is that they cannot cover an area more than 10 cm in width or extend into the hand, and there cannot be more than one material used in the support. For example, the lifter cannot make a wrap from cloth and then wrap one or more layers of tape around the cloth. A recent exception that has been made by some referees to the two substances rule is that a thin foam “tape prep” is permissible to protect the skin under tape. One further restriction on the wrist supports is that they may not contain any rigid wrist support in addition to the support offered by the wrap of sleeve itself. For example, an elastic sleeve type of support may not have metal or plastic supports sewn in.

My experience and that of most lifters I know has demonstrated that the least beneficial kind of wrist support is one made of stretchable material. To the extent that it stretches, it does not provide support and it interferes with the circulation going to the hands, so it needs to be removed between sets. Another poor choice is tape. Tape is supportive and does not affect the circulation adversely if it is not applied too snugly at the outset, but the degree of snugness cannot be adjusted once it is applied. In addition, tape cannot be conveniently removed and replaced if it loosens during the workout or competition.

Many lifters like wraparound wrist supports made of cloth. These are commonly worn by boxers (although boxers often extend the wrap into the hand itself). These wraps are wound snugly around the wrist while the hand is in an open position with the fingers spread. The open hand position helps to prevents the lifter from making the wraps too tight, assuring adequate circulation and freedom of movement with the wrap in place. If the wrap is made just right, the lifter can actually make it tighter before a set by twisting it in the direction of the wrap, and loosen it by twisting the other way after the set.

My personal favorite, and a favorite of many lifters that I know, is a leather, belt like support (which I wear only when a wrist is acting up in some way). Leather tends to be the strongest and most rigid of the support materials that is used on the wrist. Such supports are typically held on the wrist by two straps that are made like belts, so that they can be tightened to the desired degree. This easy adjustability makes it a simple matter to loosen and tighten the supports between sets (See example in Fig. 20—rear right of photo).

Perhaps the single most important element in making wraps work well is assuring that the upper portion of the wrap (the portion closest to the hand) is properly positioned. There are two considerations that affect proper placement: the degree of support required and the need for freedom of movement. Generally, the closer the top of the wrap is to the hand (even to the point of extending somewhat up the hand) and the tighter the wrap is at that point, the greater the support it will provide for the wrist. Of course, the higher and tighter the wrap, the more it will restrict the motion of the wrist. Snatching, jerking, and particularly cleaning require that the wrist be permitted to flex, so that the top of the hand can fold back toward the forearm. If the movement of the wrist is restricted too much, the lifter will be unable to move the hand and wrist properly when lifting. This increases the likelihood of injury, decreases performance and can negatively influence technique (in the case of the clean it can be downright dangerous). Because of the need for wrist flexibility in the clean, I do not recommend that any athlete wear wrist wraps while performing the squat clean.

A good rule of thumb to employ in supporting the wrist is to allow range of motion to the point just before significant discomfort is experienced. If that point is much different from the one that is normally assumed while lifting, the lifter should seriously consider abandoning the competitive lifts altogether while the wrist is healing and emphasizing strength building and other forms of conditioning that do not place the wrist under significant strain.

Hip Pads

Some lifters make very hard contact with the bar in the area of the hips near the pubic bone when they are pulling. This is far more common in the snatch than in the clean. A lifter need experience a direct hit on the pubic bone only once to realize that this is a movement to be avoided in the future. One way to do that is to change the width of the grip so that the bar makes contact with the hips or thighs at a slightly different position. Another solution is to modify the style so that the contact is less severe (the drive from the hips should be primarily upward and should not emphasize a forward thrust, as many who emphasize hard contact with the hips tend to do). However, when neither of these options is appropriate, the lifter may find that the use of padding in this area while training is useful.

Some lifters place a handkerchief or other similar material in their briefs. Others use a piece of dense foam rubber. The rules of competition are not completely clear in terms of using such an aid. Certainly, the rules do not recognize a pad as being permitted, although they do not specifically prohibit its use. Most officials would probably interpret the rules to mean that a pad is not permitted, on the premise that nothing may be worn under the uniform. The lifter who uses a pad must then face the problem of getting used to something in training that will not be used in competition, or using something that can lead to a problem during the competition if it is discovered.

One solution for lifters who do make hard contact with the hips is to use a pad during the early warm-ups when most bruises occur (because of the unusually high speed with which that lifter and bar are moving, relative to the speed achieved with heavier weights), and then to remove it for the last warm-up or two and while lifting on the competition platform.

Soap and the First Aid Kit

Soap would hardly be considered a specific piece of lifting equipment since everyone, lifter or not, uses it (we hope). Nevertheless, two specific kinds of soap can be beneficial to the lifter. One kind is an antiseptic soap, which the lifter can use to clean the occasional abrasions that occur during training and competition. The other kind of soap is one that dries the skin by removing oils and similar substances from the skin’s surface. Using such a soap immediately prior to a competition can assist the lifter in assuming a secure grip. Having soap available is particularly important when the lifter applies a rub or other substance that is slippery before the competition.

Pernox is the brand name of a soap that has drying and abrasive ingredients. It is made primarily for acne patients and is available in most pharmacies. Pernox or some similar soap is ideal for cleaning any natural oils and other slippery substances from the hands prior to a competition.

A standard first aid kit is a useful item for a lifter to have in training and competition. Cuts and abrasions are not uncommon events, and it is important to treat such injuries promptly in order to avoid discomfort and infection.

Gloves

Nowadays, whenever you go to a gym or store that sells equipment to the “weightlifter” (really weight trainer), a selection of gloves (generally of the fingerless type) can be seen. Gloves have become popular with trainees for three basic reasons. First, many people want to avoid the skin irritation and resulting calluses that lifting barehanded causes. Second, gloves, like any other piece of equipment tend to make you feel like part of the “crowd.”  Third, some people actually believe that gloves will improve their grip and hence performance. (When chalk is banned, as sadly it is in so many gyms today, gloves may actually be a viable way to improve the grip.)

Gloves, at least those that are commonly available today, have no value for the serious competitive weightlifter. While they are now permitted in competition, they do not assist the grip overall in the competitive lifts. Moreover, it is important for the lifter to develop some toughness in the skin to withstand the rigors of practice and competition. Therefore, if you are using gloves, phase them out; if you are not, do not start.

In the event that a lifter has an injury to the skin of the hand, gloves may provide protection until the injury heals. It should be noted that gloves do increase the possibility of a sudden slip of the grip, which can be a disaster for the lifter. Therefore, I do not recommend using them.

The Well Equipped Gym Bag

Every lifter should carry a well equipped gym bag to all workouts. The ideal bag is large enough to carry all of a lifter’s equipment with some room left over. Bags with pockets at both ends and along the sides permit the lifter to keep needed items separated from one another and easier to find. (It can be quiet tedious to locate your straps if you have a great deal of personal equipment and it is all mixed together in a bag with one large section.) Handles that go completely around the bag offer more support and tend to lead to a longer lasting bag. A shoulder strap makes the bag easier to carry (particularly if you have a long walk to the gym).

A lifter should include most of the items of personal equipment that have already been discussed in his or her bag. Assuming a lifter wears sweats to the gym, the only essential item is a pair of shoes. Few lifters wear lifting suits or use talc in training (the latter is unnecessary and can present a real hazard for everyone who trains on the same platform), but most lifters consider straps and a belt near necessities. Briefs and sport bras follow in popularity. Carrying tape is a good idea, even if you do not ordinarily use it, because it is likely to be needed from time to time (lifters hate others who are always “borrowing” items like tape). The same can be said of a first aid kit.

Carrying chalk is always a good idea as you never know when it may run out at your gym (if they supply it at all). It is also a good idea to store it in a container that is sturdy and has a strong seal (such as Tupperware). Storing chalk in plastic bags or frail containers will inevitably lead to the need to clean a very dusty gym bag one day.

Carrying a set of wraps for the knees and wrists, as well a something that can be used as a hip pad is a sound precaution as these items will then be there should you need them. Bathroom tissue, at least in your car, is still another useful item to have. Gloves are only necessary if you use them regularly (which I do not encourage). Even when your skin is irritated, applying tape (as discussed in Chapter 11), is generally preferable to using gloves.

There is one other item that arguably always belongs in a lifter’s gym bag (an item that always gets a chuckle when I mention it but then a nod of agreement—bathroom tissue). Biological urges can crop up at any time and it is comforting (mentally as well as physically) to be prepared. It is not uncommon for lifters to have sudden urges to use the restroom during competition, whether due to nerves, a change in diet because of weight reduction or a strange new geographic location. Nothing is more disconcerting than running to the restroom before an attempt, under pressure of time, only to discover that the last occupant used all of the paper. Having your own supply can provide security and comfort so that these routine matters remain in the category of routine. Lifters who are traveling abroad will often discover that the quality of paper available in other countries is quite inferior to the “cottony soft” varieties that are available in the United States. Therefore, having your own paper can be a welcome blessing. Naturally, if you are training at home or in a well equipped gym this may not arise an issue, but being prepared is never a mistake.

A further discussion of the items that should be carried to a competition is included in Chapter 8. Some of the items listed there should be considered for inclusion in the daily gym bag as well.

Gym Equipment

Bar

Perhaps the single most important piece of weightlifting equipment is the bar. It is the only piece of equipment that the lifter is in contact with while lifting. If you are buying equipment for the first time and money is an important consideration, do not skimp on the bar. A good bar will last three to ten times longer than a poor one.

Many good bars are made in the world today but many bad ones are made as well, so the lifter needs to be very careful when selecting a bar for the special purpose of Olympic-style weightlifting. Unfortunately, there are no established standards for measuring the quality of a bar (though there are “official” dimensions for the bar established by the International Weightlifting Federation). Nevertheless, there are some guidelines that can be used in evaluating bars.

Good bars share at least the following characteristics:

1) They are perfectly straight and are made of a steel that will flex somewhat under a load but will not take a permanent bend even after considerable use. The quality of the steel used in the bar is the chief determining factor of the bar’s resiliency, and high quality steel is expensive. If the manufacturer skimps on the quality of the steel, the bar will not have a good “spring” and will not remain straight for a long period.

2) They meet all contest specifications with respect to dimensions. Many bars that call themselves “Olympic” do not actually conform to the rules (see the rules section for exact specifications and get the specs from the manufacturer before you buy).

3) The bar will turn freely but will not “spin” too much. One convenient way to test whether the bar turns freely enough is to place it on the platform with several large plates on each side. Then try to spin the bar with your hand or foot. (You might be thrown out of a Soviet gym for using your food because touching the bar with the foot is considered by the Soviets to be disrespectful to the bar.) The bar should revolve easily but should not continue to spin more than a revolution or two after the turning force of your hand or foot has been removed from the bar. If possible, have an athlete clean or snatch the bar and hold it for perhaps ten seconds. If the plates continue to turn around the bar for more than a few seconds after it has been lifted (a rare problem) they can create a gyroscopic effect. This phenomenon makes it more difficult for the lifter to control the bar when it is lifted (particularly in the snatch). This places unnecessary stress on the lifter’s joints.

4) The “sleeves” of the bar (the larger areas on either end of the of bar on which the plates are loaded) are fastened to the bar in such a way that they will not loosened when the bar is dropped. There are a variety of methods to secure the inside collars and the sleeves to the bar. Eleiko uses a series of snap rings that fit in grooves that are machined into the bar or sleeve. York Bar fits a “collar” inside the sleeve with pressure and heat. The sleeves are held in place with an outside round nut that is screwed onto the bar and then held in place by a set screw that goes into an indentation in the bar or through a hole drilled all the way through the bar. There are a number of other designs that will work as well. However, all successful designs that I have seen incorporate either some means of distributing the force and vibration that is imparted to the bar when it is dropped (like the Eleiko design) or multiple means of fixation (like the York bar). What does not work is a simple bolt (or nut) that is screwed into (or onto) the end of the bar (a very popular design for inexpensive bars made today). These bars may hold up for bench presses or squats, but they are simply destroyed by Olympic lifting.

5) The plates fit snugly on the bar. If the plates are too loose, they will tend to slide when they are lifted, necessitating the use of collars whenever lifting takes place. To test the plates, place the bar on the floor with one plate loaded on each side. Push the bar sideways to each side. If the plates do not remain nearly at a 90^o angle to the bar, they are too loose.

6) The “knurlings” (the textured areas on the bar) foster a secure grip without being so coarse as to cause the toughened skin of a trained lifter to tear unnecessarily. The knurling is made by cutting tiny diagonal grooves into the bar at right angles. If the grooves are too deep, the bar becomes like a rasp and tears the skin on the hands, the shins and the thighs. If the knurling is not deep enough, the lifter cannot achieve the maximum security in his or her grip. Virtually all bars have a knurling that begins at a width a little narrower than the average lifter’s shoulders and extends to the inside collar of the bar. Some manufacturers knurl several inches of the bar at its center as well (this is actually part of the International Weightlifting Federation’s specifications). This serves to prevent the bar from sliding on the lifter’s shoulders in the clean of the dip for the jerk. However, many lifters find that such a knurling abrades their necks in the clean. Therefore, athletes have been known the place tape over the center knurling for training purposes.

Some bars are plated with chrome, nickel or even gold. The plating certainly improves the appearance of the bar but not its performance. Bars that are located in areas in which rusting is a problem will tend to avoid rusting for a longer period if they are plated.

There are only two American made bars that I can recommend for Olympic-style weightlifting. (There may be others that are suitable, but I have not encountered them.) One is manufactured by the York Barbell Company and is their “Olympic Standard” model (they do have a less expensive model that is designed more for weight training than for weightlifting).

The York organization has been a supporter of weightlifting in this country for well over half a century, and their bars have been used extensively in national and international competition. York has had some problems with quality control at times, but over the long term the performance of their bars has been good. Moreover, York has had a history of being a reliable organization with a reputation for standing behind their products. If a problem of any kind occurs, my experience has been that they will rectify the situation promptly. The York Olympic Standard bar reasonably priced and is widely available (York has reportedly developed a more “upscale” model of their bar which has bearings in the sleeves in order to make the bar spin more smoothly than the Standard bar, but I have not sampled one of these bars as of press time for this book).

Mav-Rik is another company that has been in the business for more than a quarter of a century. They make several reliable bars. Their top of the line bar is guaranteed in writing never to bend (a unique guarantee in the industry). Maverick has had some problems with meeting competition specifications at times, but I am assured that their bars are up to specs today. If this is a concern with Maverick or any other manufacturer, obtain a written set of specifications in advance of the sale.

The bar that most lifters regard to be the premier bar in the world today is manufactured by the Eleiko Company of Sweden. The Eleiko bar has unique spring to it. That spring aids the lifter in the jerk and helps to absorb the shock of receiving the bar in the clean. In addition, the springy nature and strength of the steel used in the Eleiko bar make it virtually impossible to bend it permanently in normal use. Eleiko bars spin freely so that the lifter experiences little resistance in turning the bar over at the top of the snatch or clean pull. In fact, the bar turned too freely at one time, causing a gyroscopic effect (a problem that Eleiko corrected many years ago). Eleiko bars are tested like no other. The top of the line (competition) Eleiko bar is more expensive than many bars that are out there, but it is a lifetime investment for the lifter and an excellent value for a gym because of its durability. Eleiko has recently developed a “training” bar that retains many of the important characteristics (including the steel) of the competition bar but is significantly less costly.

Buyers of Eleiko in the America’s have the added bonus of sales as service support from Dynamic Fitness (see the Bibliography of this book for further information on York, Mav-Rik and Dynamic Fitness).

There are a number of other manufacturers who make high quality barbells (such as Uesaka of Japan), but in my opinion, none of these matches Eleiko’s overall quality.

 All bars should be cared for by lubricating them with grease every few months and by wire brushing them at least every few weeks (using a brass brush cleans chalk and other foreign matter from the bar but will not abrade the bar). Bars should never be left in a loaded state on a rack of any kind between workouts because doing this can cause the bar to assume a permanent bend. Ideally, the pins of any power rack or the forked portions of squat or other racks that are used to support the bar should be covered with rubber or some other material that is softer than the steel of the bar. This will protect the knurling of the bar from being smoothed out by contact with another hard surface. Such a material will also serve to absorb some shock when the bar is returned to the pins.

Perhaps the worst insult to a bar is loading it with one large diameter plate and then many small diameter plates (particularly 10 kg. plates) and dropping it. When a bar so loaded is dropped, all of the impact must be absorbed by the large plates and the small area of contact that such plates have with the floor. In addition, when the downward motion of the bar and the large plates is stopped by the contact of the large plates with the floor, the entire downward force of the small plates must be absorbed by the bar instead of the floor. This places stress on both the surface of the bar’s sleeve and the bar itself. The greater the number of small plates and the greater the weight of those plates, the greater the pressure. A number of gyms have eliminated the use of small diameter plates of 10 kg. or more. Their equipment will surely enjoy longer life as a result.

In general, the heaviest available plates should always be used in loading the bar and the use of small plates should always be avoided (except when they are needed to achieve the appropriate weight). This not only protects the equipment but also simulates meet conditions, conditions in which the largest available plates are always used.

Plates

Many varieties of plates are used for weightlifting, The most common kind are made of cast iron. Many champions have been developed by training with such plates. Today lifters prefer “bumper plates.” These are plates that have a core of steel or other metal surrounded by rubber or a resilient plastic. Bumper plates protect the platform if they are dropped, and they reduce noise in the gym. Bumper plates are not absolutely essential for the lifter, but they do make life a lot easier and purchasing them is highly recommended.

York, Mav-Rik and Eleiko all make quality bumper plates that will last a long time if they are treated properly (Eleiko makes a training bumper plate and a competition plate, the former being less expensive and designed specifically to withstand daily use).

It is generally a good idea not to mix brands of bumper plates because they have different degrees of resiliency, and the plates will tend to absorb differing levels of strain. It is also considered less than ideal to use the bar of one manufacturer with the plates of another because of differences in the fit between the plates and the bar and differences in the resiliency of the plates (although most good brands work quite well with one another).

Some manufacturers may make different plates for training and competition. In such cases it is generally wise to purchase the training version for daily use and leave it to competition organizers to purchase the competition model.

Collars

Collars are used to hold the plates on the bar in a certain position. Inside collars are fixed to prevent the plates from sliding along the bar toward the lifter and to present the lifter with consistent conditions (i.e., spacing) in terms of gripping the bar. Outside collars are removable so that plates can be loaded on the bar in any combination and then locked in position. It is a good idea to use collars at all times to prevent any movement of the plates, but in reality collars are seldom used when athletes train with high quality bars; in they are always used in competition. During training lifters find that placing collars on the bar and tightening them for every set becomes rather tedious. Since the bar is lifted in a balanced fashion in most cases, the plates seldom shift significantly during any given lift, particularly when the plates fit the bar snugly. If the lifter is doing several reps, the need for collars is increased because even a slight shift on any given rep will tend to cause the plates to shift further on the next rep. This tendency develops because the bar is beginning in an unbalanced state and such a bar will tend to be lifted in an uneven manner (i.e., one end of the bar will be higher than the other). The plates on an uneven bar tend to shift when the bar is lifted or replaced in the platform.

Although lifting without collars on the bar cannot be recommended, most lifters have little problem with not using the collar for low rep exercises in training, particularly when weights that are comfortably below the lifter’s maximum are used. However, if the lifter does go without collars, special care should be taken that no one is injured if the plates shift or even fall off the bar during or immediately after the lift. The lifter who is not using collars must be alert, so that if any shifting of the plates is sensed, he or she will immediately return the bar to the platform.

Platform

The weightlifting “platform” is the special surface the weightlifter stands upon while performing Olympic lifts and related exercises. It is the only other piece of lifting equipment that as import as the bar. The platform serves the function of providing the lifter with a stable, level and relatively smooth surface upon which to stand and perform the lift. It also protects the flooring below the platform.

There are essentially two kinds of platforms: competition and training. The dimensions and composition of competition platform are governed by the technical rules of the sport (see Appendix I). The dimensions are designed to give the lifter adequate room to perform the lift, and the composition rules are intended to assure that the lifter has an appropriate surface on which to perform the lift.

In general it is not necessary to train on a platform that has competition dimensions. Most lifters confine their movements during a lift to an area less than 5’ in length and a few inches longer that the bar in terms of width. Therefore, a platform that is 8’ by 8’, or 3 m by 3 m (the European standard), is perfectly adequate for training purposes (as compared with the 4 m by 4 m that is required in competition).

Wood provides an ideal material for a platform. It is hard enough to offer a solid surface against which the lifter will press with his or her feet during the lift. Yet it is not so hard that it does not give at all on impact (as compared with a material like concrete, which gives far less).

An excellent platform can be made by using two by fours that are placed on end (the 2″ side down) or four by fours bolted together with steel rods. The underlying structure is then normally covered with at least one layer of plywood in order to assure that the surface of the platform is even. When an 8′ by 8′ platform is used, the center of the platform (front to back) is normally covered with a solid sheet of plywood; then another sheet is split lengthwise into two 2′ by 8′ pieces so that the lifter has a seamless sheet of plywood on which to stand when lifting and two “runners” outside that sheet on which the bar is placed. A further improvement can be made by using masonite with the screened surface turned up as a final layer. Masonite seems to offer a nearly perfect amount of friction to the lifter’s feet. Slippage is virtually eliminated by the texture of the screened surface, but the screening does not present so much friction that the lifter’s foot will “catch” or be difficult to move when the feet are brought closer together (such as when recovering from a split or squat).

It is common for the outside runners (or at least the center 2’ to 4’ on either side) to be constructed of rubber instead of plywood. The rubber surface helps to absorb the shock of the bar when it is dropped and spares the plates as well. Such rubber is not necessarily ideal for the entire surface of the platform because the lifter’s feet may catch on it even if it is of a fairly hard composition. Soft rubber in the center of the platform (where the lifter stands) is completely unacceptable because the lifter’s feet will sink into the surface. This creates both a lack of stability and a depth from which the lifter’s foot needs to be lifted before it can be moved (an extremely unsafe situation).

However, when a hard rubber surface becomes fairly smooth and a little dusty, it generally permits a lifter’s feet to move freely enough for it to be acceptably safe. An alternative and inexpensive platform design consists of two sheets of 4’ by 8’ plywood (3/4” in thickness) placed side by side. There should be at least two (preferably three) layers of plywood. The top layer should have the seam between the two sheets of plywood running from front to back. The layer underneath should have the seam running side to side. This kind of design is easy to assemble and quite durable (although it will not distribute the force of a falling bar quite as well as a design that includes a layer of long boards). If rubber runners are to be used, they should be the same thickness as the plywood or a multiple of it (e.g., twice as thick). If they are the same thickness as the plywood, the top surface of the platform can have one sheet of plywood with its 8’ length running from front to back and 2’ by 8’ lengths of rubber running along either side of the center plywood.

The wood of any platform should be secured with screws or threaded rod. It should never be glued together. Glue tends to create a platform that cannot withstand long term stress. Generally the glue will not give way, but the wood will break at the points of the greatest stress. Moreover, gluing a platform will make disassembly impossible. This can create problems if the platform should ever have to be moved. Even worse, if certain areas of the platform become damaged while others remain intact (a virtually inevitable development), gluing prevents the easy disassembly that enables you to replace or move the damaged boards, thereby dramatically extending the life if the platform.

A surface of hard rubber under the entire training platform, regardless of its construction, will help to protect the underlying floor as well as the lifter’s joints. When the platform is being erected for competitions, some sort of covering with a slight amount of give will serve to protect the surface of the floor from damage from the platform and make it more likely that you are invited back to that venue.

Squat Racks

There will be many instances in which a weightlifter will want to suspend the bar at approximately shoulder level in performing a certain exercise. The “squat rack” permits a lifter to suspend a bar at the appropriate height, and therefore it is a vital piece of equipment for any gym (unless the gym is equipped with a power rack, which is described below). Squat racks are generally adjustable in height. There are two basic types: movable and step racks,

Movable racks are preferred by many lifters because they can be placed on and removed from the platform whenever desired. This permits the lifter to perform on a platform with no obstructions when snatches, clean and jerks and pulls are being performed. When the racks are needed for squatting, jerks from the rack or some other exercise, they can be placed on the platform. If the lifter should miss a lift after having taken a weight from the rack, it can be harmlessly dropped to the platform.

 These racks generally consist of a base at least 12” square, a steel pipe or rectangular tubing (which forms he upright of the rack) and V- or U-shaped area at the top of the upright into which the bar is placed. Better racks have an extension of the Y or U at the rear so that it is difficult for the athlete to step through or overshoot the racks when replacing the bar on the racks.

Step racks are fixed and can be used for squatting and a few other exercises. They typically consist of two railing like structures with several rungs or steps 6” to 12” in depth and arranged at successively lower levels from the back of the rack to the front. Several uprights support each railing. The railings are placed so that each is several inches inside the inner collars of the bar. These railings are usually connected with lengths of flat iron that are placed at the back of the rack at the top and the bottom. The last step nearest the front of the rack is generally deeper than the rest (at least 18”) and is set at a level just below the point the bar would reaches if the lifter performs a back squat to the lowest depth possible. This step, among other functions, serves as a mechanical spotter for the squat.

When the athlete uses such a rack for squatting, he or she places the bar on a rung that facilitates easy removal of the bar from the rack. To squat, the lifter faces the rear of the rack and straightens his or her legs to raise the bar from the support. He or she then steps backward to a position in which the bar is over the middle of the lowest rung of the rack. The squat is then performed. Should the lifter miss a squat, he or she merely relaxes a little and lets the bar come to rest on the lowest rungs of the rack. The steps at higher levels accommodate lifters of different heights and lifters who wish to perform exercises in which the bar begins at various levels.

One important caution that must be observed pertains to the grip, whichever kind of rack is being used. The lifter should be sure that the width of his or her grip is narrow enough so that if the bar is replaced on the rack (or dropped in the event of a miss) the hands are well out of the way of the bar. A safety rack can easily become a dangerous threat if this rule is not observed.

Fig. 34, in Chapter 5, which shows the front squat, also displays a set of squat racks.

Power Rack

A power rack supports a barbell at a wide variety of heights. Power racks have two pairs of vertical “uprights” (one on either side of the lifter). Horizontal holes are drilled into each pair of uprights at the same level so that a steel rod or “pin” can be passed through the uprights (front to back). These pins support the barbell. The holes are generally drilled at intervals of 2″ to 3″.

The earlier versions of most power racks had only a few inches between the paired uprights (i.e., from to back, referred to as “depth”), with the pairs of uprights having a distance between them of 3’ to nearly 4’ (i.e., the inside width). Because the depth of such racks is small, high quality steel pins that are 5/8″ in diameter can support as much as a half ton on well constructed racks (assuming the weight is not dropped on them). More recent designs have a far greater depth than the original versions of the power rack, typically between 2’ and 3’. This permits lifters to perform certain exercises (like squats) that may involve some forward and backward motion and considerable vertical motion inside the rack. In such a case, a short pin or hook is be used to support the bar at the starting point of the exercise. A set of pins that are longer than the depth of the uprights are placed just below the lowest point the lifter will assume during the lift. Then, if the lifter misses, the bar will be “caught” by the racks and the lifter can safely and easily move out from under the bar (see the bottom of Fig. 22 for an example of such “safety” pins).

In terms of materials used to construct a power rack, there are a number of choices. Many beginners build their own racks with the uprights made of wood. Racks that are made of four by fours, with holes drilled no closer than 3″ and pins 5/8″ in diameter or more, will comfortably support weights of up to a quarter of a ton or even more. Steel is recommended for heavier weights, and by the time such weights are needed, it is best to purchase a commercial rack. The buyer should look for uprights constructed of 2-3″ steel pipe or tubing with walls that are at least 1/8″ thick. The pins used should be at least 5/8″ in diameter (for shallow racks, 6″ deep or less), 1″ for deeper racks.

If the bar is to be lowered from its initial position on the rack during the exercise, it should be supported in that initial position on a set of short pins or hooks that make it easy to remove the bar and step a short distance back in order to clear the pins. The pins should have a nut, washer or other “stopper” on the end furthest from the rack so that the bar cannot roll off the support accidentally (see the upper area of Fig. 22 for an example).

There are several important guidelines for using power racks. As with other kinds of racks, care must be taken to assure that the hands or any other part of the body do not get between the bar and the racks. The pins should always be longer and stronger than required for the weights being used so that there is a margin for error should the pins move or should the weights be dropped forcefully on the pins. The uprights themselves should be securely fixed to the floor or a heavy platform at the bottom and to the wall or overhead rafters on top. Always use two sets of pins. The first set supports the bar. The second set catches the bar when the lift can’t be completed (in a shallow rack the second set of pins is placed immediately below the first in the event the first set is dislodged or otherwise fails). Holes should be drilled no closer than every 2”—closer holes will weaken the rack (removable 1/2” layers of plywood can be placed within the rack to achieve other relative bar heights, should such precision be required). Fig. 22 illustrates a deep power rack.

Jerk Boxes

A piece of equipment that has become popular in Europe in recent years is the jerk box. One box is used to support each side of the bar (the plates rest on the box). The boxes are typically designed so that their height can be adjusted for lifters of different height. The bar rests in a position just below the position assumed by the lifter at the lowest point in the dip for the jerk. The lifter bends the legs into a partial squat in order to remove the bar from the rack and then straightens up to a standing position.

Jerks are performed in the same way that they would be from any rack. The advantages of the jerk boxes are: a) the lifter does not have to walk away from the racks in order to perform the jerk; b) if a miss should occur, there is no need for the lifter to replace the bar on the rack again; and c) when the lifter is doing reps, he or she simply steps out from under the bar after locking out each rep, permitting it to be caught by the blocks in a proper position for the next rep. Care must be employed in using such racks since it is possible for an off center jerk to cause the plates to miss the blocks entirely, so that the bar falls on the blocks instead. If this occurs, the bar can catch the lifter’s fingers against the block, causing a serious injury. At least one European lifter has lost a portion of a finger in this way.

Pulling Blocks

There are a number of advantages in performing lifts, pulls and deadlifts with the bar at a starting position above the floor. Blocks serve to raise the bar to a higher level. There are a number of designs for blocks, each with advantages and disadvantages. For example, the larger a block is, the safer. This is because the bar is less likely to miss the block when it falls. On the negative side, a large block is harder to move and store.

All blocks should be wide enough (approximately 16″) to support all of the plates on a fully loaded bar. (They should be spaced widely enough so that they are a few inches inside the inner collars of the bar on either side.) The distance front to back should be at least the width of the plates (45 cm) if it is unlikely for any forward or backward motion of the bar to occur in the course of the exercise (e.g., if only pulls and deadlifts are to be performed). If classical lifts are to be done from the boxes, a length of at least 24″ is preferable. As was stated earlier, oversized dimensions serve to give the lifter a margin for error if there is a miss.

There should be “stoppers” just inside either end of the block to keep the bar from rolling off. Strips of wood or rubber at least 1/4″ thick will serve this purpose (rubber tends to stand up better and protects any bumper plate that is dropped on it). The stoppers should run nearly the width of the blocks. With a little thought, blocks can be constructed so that they are stackable.

Some blocks are constructed of solid planks of wood. Others are constructed of plywood placed on top of two by sixes that have been positioned on edge so that they form a rectangular frame with several braces or cross members inside. Several pieces of plywood can be laminated together to form a block as well. It is a good idea to use plywood or some other wood that is resistant to splitting, especially on the top layer of the box. Placing a layer of rubber in the surface of the box is also advisable as it will both preserve the life of the block and help to protect the surface of bumper plates that fall on the block.

Perhaps the most popular height of blocks is approximately 6” to 7″. This height places the bar just under the knees of most lifters. As was suggested earlier, two or three blocks can be placed one on top of the other so that varying heights can be achieved. Alternatively, blocks can simply be made at different heights to achieve different purposes. This is probably the preferred approach, but it requires considerable storage space for the different types of boxes. A set of blocks is displayed in the picture of the athlete who is cleaning from the blocks in Chapter 5.

A Block To Stand On

In addition to raising the height of the bar by placing it on blocks, lowering the bar in relation to the lifter by raising the lifter’s body is also useful. This is normally done by the lifter’s standing on a raised surface. The ideal surface would simply be the length of a training platform (e.g., 8’ to 10’) and the width of the portion of the platform on which the lifter stands (3’ to 4’). The height of the surface would be between 1” and 4” (generally at the lower end of this range—i.e., 1″ to 2″).

Unfortunately, a platform as large as the one described above would be difficult to move and would take up considerable storage space. Therefore, most lifters settle for a block that is approximately 2’ long (front to back) and 4’ wide. Power snatches and cleans, squat lifts and pulls can be performed with relative safety on such blocks, but split lifts cannot (they require a platform that is at least 4’ long). However, when lifts are performed, the lifter must be careful to remember that he or she is on a smaller surface and that there is not as much room to run and adjust as on a full-size platform. Therefore, no attempt should be made to “save” a lift by quickly moving the feet under the bar when standing on a block.

It is best to make the raised platform out of solid wood, but if a hollow box is used, the builder should be sure to place supports within the block so that there is ample support for the bar, the lifter and the combined forces that develop during the lifting process.

Using “The Ropes”

From the 1930s through the 1950s, one of the most highly regarded weightlifting coaches and theorists in the United States was Charles Ramsey. A successful businessman, world traveler and student of famous strongman Maxick, Ramsey was a pioneer in many aspects of weightlifting training. One of his innovations was the use of a pair of ropes as a supportive mechanism for a bar so that the bar could be lifted from varying heights. Such ropes have many of the same uses as a power rack, but offer some interesting advantages over the power rack.

Each of two ropes are arranged to hang vertically at a point just inside the inner collars of the bar (spliced loops in the rope are used to connect the ropes to the bar). The ropes are supported by two pulleys on either side of the bar. These pulleys are supported by a single “I” or “H” beam that is placed across the top of two “A-frame” structures that are similar to the supporting structure of a child’s swing (the pulleys are attached to the beam by means of pipe clamps). The A-frame structures must be placed such that they are at least a foot wider than the weightlifting bar it will support. This assures that the bar will be in no danger of contacting the supporting structure in the event of an off balance miss. In addition, the base of the rack must be substantially wider than any possible forward or backward travel of the bar during the lift.

The far ends of the supporting ropes are secured to a chain via clamps and snap hooks which are attached to the A-frames on each side are used to secure the chain to the A-frames. The links in the chain permit the ropes to be secured at virtually any height when the chain’s links are fixed to the A-frame.

When using the ropes, the lifter sets the bar at a height that is appropriate to begin a particular exercise. As soon as the bar is lifted, slack is created in the rope, permitting nearly complete freedom of movement in the bar. If the lifter misses, he or she need only step out from under the bar pushing away with the arms. The bar will then be caught by the ropes. Some of the most popular exercises that were performed with the ropes were jerks, hang snatches and cleans and partial presses and squats of all types.

In order to assure safety when using ropes, it is important that the rope be several times stronger than is necessary to stop the falling bar (considering the mass of the bar and the degree to which it is accelerated by the force of gravity). The rope, its loops an its clamps need to be in a good state of repair so that they are at full strength. The loops must be small enough so that they will not slide easily over the inside collar and it will not slide out inadvertently. Finally, the lifter must not attempt to save the bar by running forward or back. In such a situation, when the bar is released, it will begin a pendulum like action around the support, causing the bar to swing dangerously.

Although rarely used today, Ramsey’s ropes offer an interesting and versatile training aid for the lifter who has the space and the initiative to build them.

Grip Development Devices

A number of grip development devices are on the market today. Many of them are effective, but none of them are effective if they are not used regularly. Chapter 5  explains the various grip exercises that can be done with and without these devices.

There are two fundamental types of exercise approaches. One emphasizes development of the holding or isometric type of strength. The other involves the use of concentric contractions (i.e., closing the hand against resistance). Holding types of exercise are generally practiced by using devices commonly available in the gym. These consist of holding the bar itself, holding plates, lifting dumbbells and barbells with thick handles (e.g., 2” diameter) and rope climbing, or chinning on hanging ropes.  In doing these exercises the lifter merely endeavors to hold the grip against greater resistance or against the same resistance for a longer period.

Some athletes favor holding a weight for long periods (fifteen seconds to one minute). Others hold a more difficult resistance for two seconds to twelve seconds. I prefer the shorter holds with heavier resistance because less strain is placed on the joints of the fingers. I once won a pinch gripping contest at our gym by holding a given form of resistance for a longer period than anyone else (seventy-five seconds). When I released the resistance, the joints of my fingers ached for several minutes, and it took weeks for the joints to fully recover. Needless to say, that was my last effort at an extended period of pinch gripping.

Exercises that involve closing the hand typically use plates or heavy springs for resistance. Years ago, Iron Man magazine publisher Peary Rader offered V-shaped grippers with different strength springs that offered resistance at the bottom of the V. Today those kinds of grippers are available only from IronMind Enterprises. IronMind offers other kinds of gripping devices as well.

My favorite spring type gripper is the “Super Gripper,” which is still available through Iron Man magazine and Iron Mind Enterprises (see Bibliography for addresses). It comes with two springs that can be moved along the length of the gripper to vary the resistance. I have added two additional springs (which is not recommended by the manufacturer) and have experienced no failure of the device despite years of use. The adjustability offered by this device, as well as its smooth operation, make it a pleasure to use (a plate loading grip device and the Super Gripper are shown in Fig. 23.

Although bench presses are hardly a staple exercise for the Olympic lifter, having a bench in a weightlifting gym is a good idea. The most versatile type has a hinge near one end that permits it to be converted from a flat bench to an incline bench with a seat (see Fig. 44 in Chapter 5),  enabling the lifter to exercise the pressing muscles at a variety of angles. If a lifter trains alone or in a gym where there are an ample number of power racks, the benches need not have uprights attached, because the power rack can be used to support the weight.

Benches

Whenever a bench is purchased, it is a good idea to get a heavy duty one. This means one with steel at least 1.5″ in diameter supporting the bench, a heavy board (at least 2″ thick) supporting the back and high density foam padding. Such a bench will offer long life and safety and is well worth the additional cost.

Height Gauge

A device that is not used in most gyms as frequently as it should be is the height gauge. As its name suggests, a height gauge is designed to measure the height that is achieved by a lifter’s pull, or at least to determine when a given target has be achieved. Most height gauges are free standing on a base that is 1’ or more in diameter. An upright that has holes drilled in is every inch or two is supported by the base. A hinged or spring loaded device protrudes from the upright at a 90^o (i.e., parallel to the floor). The purpose of the spring is to enable the protrusion to freely travel higher should the bar rise above the target height (leaving the base and upright of the gauge undisturbed).

A simple and ingenious version of the height gauge has been developed by Tommy Kono. Squat racks are placed a couple of feet in front of and behind one end of the bar. A stick is placed on the weight holder of the squat racks at the target height for the pull. One end of the stick is secured to one of the squat racks by a rubber band. When the bar hits the stick, the end of the stick that is not secured by the rubber band is free to move upward while the other end of the stick remains in contact with the rack and pulls the other end of the stick back into its place on the rack after the rep. When using the gauge, the lifter places it so that the protruding measurement device is above one end of the bar, outside the plates. It is set at the height necessary for the lifter to snatch or clean the bar. Then the lifter endeavors to hit the protrusion in order to demonstrate that the proper height, or more, has been achieved.

Care must be taken in setting the bar to the desired height. It is easy to assume that the target height is equal to the bar height that must be achieved by the lifter in order to snatch or clean the bar. This may not be true for many lifters. The reason is that the action of the lifter during the pull and the actual lift are different. In the pull there is no necessary break in the pulling motion so that the squat under can be performed. In addition, the force transmitted to the bar by the lifter is not equal to the reaction force to the squat under. These offsetting actions, and a series of others sometimes result in differences in the height that must be achieved in the pull and the lift. In some cases the lifter will need to pull a weight higher in the pull than in the lift in order to have a hope of succeeding with the lift. Other lifters do not have to pull the bar as high. Only experimentation will tell.

A height gauge assures that the height of the bar is being measured correctly. The more traditional method (having the lifter pull the bar to his or her chest or waist) is not a reliable measurement method because the degree of leg bend and torso position, as well as the actual height of the bar, have an effect on the apparent height of the pull.

The other caution in measuring with the height gauge is that a gauge like the one described above will measure the height reached by the top of the sleeve of the bar. When the lifter is lifting, he or she is pressing up on the underside of the bar itself. There is a difference of approximately 1” and 1/2” between these heights, and this must be taken into account when any measurements are made. Fig. 24 depicts a height gauge.

The Training Facility

In some respects the ideal place for a lifter to train would be a large gymnasium, similar to one used for indoor basketball. Such a gym has a high ceiling and plenty of room, and it simulates the arenas in which many competitions are held. Unfortunately, lifters rarely have the luxury of such surroundings, and, in reality, most of such space would be wasted much of the time. Much smaller spaces are normally all that is available (and truly needed). Lifters should know that most of the great champions in weightlifting had access to only very modest quarters during most of their careers, and this did not prove to be a hindrance of any consequence. In fact, some champion lifters have trained in conditions that were unbelievably Spartan. Lack of adequate heat, space and optimal equipment has never stopped the lifter who was determined to become a champion.

The minimal space required for optimal lifting training is a floor space at least 10′ in length and 9′ in width (9’ by 12’ if you are training with others, so that they have a place to sit or stand). There must be sufficient overhead space for the lifter to lift the bar and the largest plates to arm’s length with the feet and arms at shoulders’ width. A little extra height is needed to allow for the thickness of the platform the lifter will stand on. For the average lifter (5’ 8”), a ceiling height of 7′ 6” is necessary and 8′ or more is better (since the height of the platform will reduce the usable overhead space of the facility). Since the bar is 7′ from side to side, a 9′ width gives room on either side for some adjustment and spaces to store the plates at the sides of the platform. The 10′ length gives the lifter some space to adjust forward and backward for a lift that is somewhat out of position (1’ in the front and back of an 8′ platform).

When space permits, having at least one platform that is competition size (4m by 4 m) permits club competitions to be held under official conditions.

When platforms are set side by side, there should be at least 18″ between them. This allows for plates to be stored flat between the platforms when they are not being used. In such close quarters the lifters must be taught to drop the bar before the plates are off the platform and never to chase the bar off the platform. The platform must be kept free of any plates that are not loaded on the bar. In this way the lifter knows that as long as his or her feet are within the confines of the platform, there is no danger of tripping.

The gym should be a pleasant place to spend time. Therefore, it should be kept clean and well ventilated, at a comfortable temperature and without drafts. There should be adequate light, though glare is to be avoided. Noise should be kept to a minimum. The music of the bars dropping, plates rattling, feet landing, coaches instructing and athletes encouraging one another are all that should be heard.

Some lifters say that listening to music helps pass the time in the gym. My feeling is that if you are just passing time, you should not be in the gym. Every set and every rep should have a purpose and should merit the lifter’s full concentration. Listening to music can be both calming and inspirational, but calming should be reserved to pre- and post-workout sessions and inspiration to private pre-meet listening sessions. Moreover, music can make it difficult for the athlete to hear a coach’s instructions.

When warm-ups and low intensity remedial exercises are being performed by all athletes and all of the athletes can agree that a certain kind of music is desirable, it may be appropriate to permit its use. However, it is generally better to have athletes who prefer to listen music at such times to use headphones. If this is done, special caution must be employed to assure that lifters who are disassociated from the sounds around them are not in a position to fail to hear a warning when some form of danger approaches them (e.g., another athlete who is trying to save a mispositioned lift).

Placing instructional posters, sequence photos and appropriate still photos around the gym can be inspirational and informative. References to upcoming meets and existing club and personal records can provide inspiration and focus as well. It is also a good idea to have at least one platform that has vertical and horizontal lines around it. Such lines provide an excellent background against which to measure the movement of the bar and the lifter when lifts are being performed. Having such lines on the platform as well can also be useful (as long as they do not affect the surface of the platform). They are an asset for video analysis as well as the coach’s visual analysis. .

Starting A Club

One of the best ways to get a lifting program under way is to start an official USAW club (even if you have only one member to start). It is easy and inexpensive to do (it currently costs $50 for an annual membership). As an official club you will receive recognition from the USAW in the form of a certificate. You’ will also receive the USAW’s magazine Weightlifting USA . This magazine helps you to keep up with events in United States and world weightlifting. Information on selection criteria for international events is published regularly, as are meet results, coaching tips, profiles of athletes and clubs and information on products that are of use to athletes and coaches. In addition, club status makes you eligible to compete as a team in USAW competitions, to hold official competitions (upon receiving a formal sanction from the USAW) and to receive various awards and incentive programs sponsored by the USAW. USAW individual memberships and club membership are two truly outstanding values in weightlifting today.

As you can see, it does not require a lot of money to begin training for weightlifting competition. From several hundred to several thousand dollar in equipment and access to a modest physical facility in which to put it will do, and equipment properly used can last a lifetime.

Managing Risks

Our Litigious Society

We live in a litigious society. This fact is the source of great controversy today. Some people feel that litigation is far too widespread in our society, and many blame lawyers. This is far too simple an explanation. Lawyers certainly have personal values and powerful economic incentives that foster litigation, but juries that award damages where there is little or no fault, legislators who create a climate for legal claims and those victims who seek instant riches through the courts are at least as much to blame for our current litigation woes. It should be recognized that much good has been done by reasonable lawsuits that were successful. Entire industries have been motivated to alter unreasonable practices when losses suffered in court have caused companies to re-examine their standard ways of doing business.

Regardless of the merits of liability awards and legal reform, today’s coach faces more legal responsibility than ever before. This fact, along with the relatively amateur nature of weightlifting, makes it especially appropriate for coaches to be extremely careful regarding the well being of their athletes. But there is an even more important reason for the coach to be concerned with an athlete’s well being. The moral and the practical are the same thing. There is no advantage to be gained by any coach who places his athletes on the edge of disaster on a regular basis. Eventually, injuries will occur, the coach’s athletes will suffer (along with the coach’s reputation) and the coach’s success will thereby be undermined. If a coach regard the health and well being of his or her athletes as a foremost consideration out of common decency, the practical arguments for doing so are overwhelming.

How can a coach minimize his or her liability? One step is to get adequate training as a coach. Another step is to become familiar with first aid techniques. Still another step is to emphasize safety in all of its dimensions and to minimize liability risks. Safety should be a primary concern in teaching technique, in equipping and operating a gym and in developing a training plan.

Minimizing Liability Exposure

All gyms in which anyone other than the owner and immediate family trains regularly should consider taking some steps to limit their liability for training accidents and injuries. Every coach should secure some form of liability coverage. Such coverage is available through a variety of organizations. Knowing he or she is protected from lawsuits can offer valuable peace of mind for the coach. Remember that anyone can sue you. They may or may not be successful in such a suit, but merely defending yourself can be extremely expensive. Having insurance which covers you for defense costs as well as any losses is extremely important.

A second step is to secure releases (unless you are an employee or official volunteer of a facility that itself takes such measures) from all athletes with whom you work. No release, no matter how well drafted, can protect the coach from being sued or being held liable for negligence, but it can reduce the likelihood of such an occurrence. It is also advisable to secure a medical release indicating that the athlete is free to engage in strenuous exercise. If the athlete does not choose to secure such a release, you should at least go on record as having recommended an examination and medical permission to participate.

The most important step for the coach to take is to practice safety in its every facet and to inculcate the importance of safety in all of those he or she coaches. Negligence must be avoided at all times and be replaced by vigilance. Negligence can be defined as the failure to take action that an ordinary and prudent person would have taken under similar circumstances. To be found guilty of negligence, a person must have had a duty to act in a certain way and the victim of negligence must have suffered damages. For example, in a recent case a football player who suffered a paralyzing neck injury sued on the basis that he was not taught proper tackling techniques and neck strengthening exercises, things he argued, the prudent coach would have taught his players.

There are several kinds of negligence, all of which are unacceptable. Malfeasance involves acting in a manner that is deliberately injurious to another person (e.g., taking the bench out from underneath an athlete who is doing bench squats). Misfeasance is attempting to do something but doing it incorrectly (e.g., incorrectly teaching someone a lifting technique). Nonfeasance is the failure to do something that should have been done (e.g., when the end of the bar is loose and the coach permits an athlete to try a limit lift without tightening it securely, resulting in an injury when the bar falls apart during the lift). Obviously all forms of negligence must be avoided for moral and legal reasons. Some hints for doing this and for promoting general safety in the gym our outlined in the next section of this chapter.

Safety and Conduct Guidelines

Every gym should have safety and conduct guidelines which are communicated to each lifter and enforced. These guidelines should include an emergency procedure (see Chapter 11) for some information on first aid guidelines). It is best to communicate both in writing and orally. Where demonstrations or illustrations are appropriate they should be provided to all new athletes. Rules should apply for visitors as well as athletes. Two rules are foremost: stay out of the lifting area and avoid distracting the lifters. When anyone is actually lifting, they should be given the respect and attention of the other lifters (both to show support for the performer and to assure that others are aware of any dangers that the lifter may pose to them (e.g., by running toward them with the weight he or she is lifting). The gym is not a place for horseplay. Silence should be observed immediately before a lifter begins a lift.

Gyms should have a first aid kit available along with the entire contents of a competition or gym bag that have already been discussed.

In addition to the safety consideration already mentioned, there are a number of other general safety practices that merit mention here.

1) When changing the plates loaded on a bar that is on a rack, remove weights from racks symmetrically (one plate at a time, with equal amounts on each side, particularly when removing plates that are 10 kg. each or more).

2) The weight room should always be maintained in good order. Plates, personal equipment, dumbbells, etc., should not be left in the area in which a weight will actually be lifted. Plates in particular should never be lying where the bar may fall.

3) Overcrowding in the gym should be avoided; the risk of injury increases significantly as the gym becomes more crowded. Lifters should always be able to stay a safe distance from one another while lifting. When an athlete is performing on Olympic or related lift, no one else should be on the platform. When the lift being performed requires a spotter(s), no one but the spotter(s) should be near the lifter.

Each piece of equipment should be spaced far apart so that other there is room for athletes to walk between the equipment safely (otherwise athletes should refrain from doing so).

4) Use collars unless you have a bar on which the plates fit quite snugly, and especially in areas of high humidity. (Chalk can be added to the sleeve of the bar on high humidity days to reduce the phenomenon of plates sliding along the sleeve.)

5) Chalk should be used to assure the grip, even when using straps.

6) All weightlifting equipment should be checked regularly and maintained in a state of good repair. A seriously bent bar, or one that does not revolve freely, can be a hazard. Any piece of equipment that is showing any signs of wear should be replaced promptly. Pushing too far with worn equipment simply is not worth the risk. If the gym compromises, it should only be in terms of aesthetics. Worn paint never hurt anyone, but a worn cable on a machine or a broken collar has done so many times.

7) Proper weightlifting shoes should always be worn. If the athlete has leather-soled shoes (not recommended), he or she should apply rosin to the shoes before any attempt that will involve significant foot movement. Rosin may be appropriate even with rubber-soled shoes if the platform is not providing good traction for the lifter.

It should be noted that there is a fine line between adequate traction and too much traction. Inadequate traction leads to slipping (which can lead to missed lifts and injuries). However, if there is too much traction (friction) between the lifter’s shoes and the platform, the lifter’s feet can stop too suddenly. This can cause the lifter to lose his or her balance, to misposition his or her feet, or to be injured by the trauma of too sudden a stop. Excess traction can occur, particularly with textured rubber matting and shoes that have a rubber sole that is made to grip the surface of the platform.

8) Athletes should always face any racks from which weights are to be taken and replaced. In this way the athletes see where they are going at the end of the lift.

9) Athletes should dress properly in clothing that is stretchable, closely fits the body and is appropriate for the temperature in the gym, although wearing full length training pants is encouraged in order to avoid abrasions to the thighs and shins while pulling. Lifters should not wear jewelry (particularly on the neck) or hats while lifting. Jewelry around the neck can catch the bar on the way up or down and injure the lifters. A hat with a brim can be dislodged by the bar when lifting. Other kinds of hats can also become loose and fall to the platform or interfere with a lifters vision, so they should be avoided.

10) Lifters should always double check any weight they are about to attempt to see if it has been loaded correctly (and evenly to the correct weight). The best communication between an athlete and others can still result in a mistake, and it is not uncommon for athletes to mis-load their own lifts. We have always had a saying at Lost Battalion Hall (the gym in which I have done most of my training over the past thirty years) that if a lifter attempts a weight that has been loaded improperly by someone else, it is the lifter’s fault and not the loader’s. The loader is helping. It is the lifter’s obligation to assure that the weight is correct (this is true in a competition as much as it is in the gym).

11) Lifters should be encouraged to maintain their own equipment carefully. Shoes deserve special attention (worn or loose heels or soles can be very dangerous). Straps that are frayed can break when a lifter explodes in the pull and lead to an injury. Belts that break in mid-lift can be a hazard as well. Again, faded sweat pants never hurt anyone, but functional features of equipment must be maintained at the highest level.

Keeping the Lifting Platform Safe

The surface upon which weights are lifted (the platform) is one of the key components of weightlifting safety. It must be kept clear of everything other than the lifter and the bar during the classical and related lifts.

Plates must be kept off the platform. An athlete can trip over them during, before or after a lift. In addition, they pose an extra hazard should the lifter drop the bar or replace it on the platform heavily. In such a case, contact with a plate could cause the plate to flip into the air, injuring the athlete or someone else nearby. Alternatively, the bar could rebound horizontally from the plate after hitting its edge (a fast moving bar of this type can again injure the athlete or anyone standing nearby). Even in the best case, contact with another plate can damage a bumper plate unnecessarily.

Any racks, blocks, chalk boxes and similar equipment should be stored a distance of several feet from the athlete when not in use. In this way, if an athlete should “run” off the platform in attempting to save a lift, there is some margin for error before the athlete or bar contacts one of these objects.

When a lifter replaces the bar on the platform, he or she should be aware that the force of the bar’s rebound can be considerable (especially when the bar has bumper plates). Many a lifter has sprained a finger or wrist by dropping the bar or replacing it heavily with the hand positioned directly over the bar. The lifter can avoid this risk by not replacing the bar too heavily, by keeping hands and wrists well behind the bar when it lands and by permitting the hands to break contact with the bar altogether just before it contacts the platform.

The platform should always rest on a completely stable surface. It should be absolutely level and flat, with nothing protruding from the platform at any point (i.e., there must be nothing for the lifter to catch his or her feet on while lifting). The surface of the lifting platform should always be kept clean of anything that could possibly cause the athlete to slip.

The Use of “Spotters”

As a safety precaution, it is generally recommended that weightlifters request “spotters” when they are using a near maximum weight in an exercise that places the body between the bar and some other piece of equipment (including even the floor). The need for a spotter is greatest in situations in which a miss will result in the lifter’s being unable to replace the bar on the support from which it was taken at the start of the lift or in which the lifter cannot easily permit the bar to fall safely to floor in the event of a miss. For example, a spotter is critical in the bench press because the body is between the bar and the bench upon which the athlete is lying, because the lifter who misses a bench press will be unable to replace the bar on the rack from which it was taken at the outset of the exercise and because the lifter cannot easily let the bar fall to the floor in the event of a miss. The squat is another example of an exercise is which spotters should be employed (although it is generally far easier to drop a weight backward during a squat than it is to set out from under a missed bench press).

Spotters are not generally used or recommended when an athlete is performing one of the classic lifts or closely related movements for several reasons. One reason is that it requires a great deal of skill and timing to “catch” a bar that is missed in one of the classical lifts. This is because the bar always descends after reaching its highest point in a snatch or C&J before the athlete is able to “fix” the bar. Therefore, in most instances any spotter would have to allow the bar to fall and only interfere after the bar had, in his or her judgment, fallen too far—a very difficult thing to do. If there is one spotter on each side of the bar, it is unlikely that a bar that is moving quickly will be caught at the same time by both spotters. This poses a risk to the spotters and the athlete.

Another problem is that the spotter would have to stand so close to the lifter that he or she might be endangered by the athlete’s movements or could pose a risk to the athlete (by interfering with the movement of the bar). Perhaps the most compelling reason for offering no spot in the classical lifts is that the athlete who has been properly trained is able to let the bar fall safely to the platform whenever a miss occurs. There is rarely a need for a spotter when an athlete has been tutored in how to miss. The most common exception to this general rule of not spotting the classical lifts occurs when an athlete is a complete beginner and the coach wants to permit the athlete to feel the proper positioning of the bar without fear. In such situations, the weight being lifted is light enough for a single spotter (usually the instructor) to control the bar quite easily.

There are two fundamental types of spotters: human and mechanical. Human spotters are more common and versatile and tend to be more readily available, but they also tend to be less reliable. We will address the use of human spotters first.

Human Spotters

While spotters are vital for some exercises, all things considered , no spotter than is better a poor one. Therefore, it is important for spotters to follow appropriate guidelines in their work.

There are three basic configurations of human spotters: the one, two and three person spots.

The one person spot typically consists of having the spotter place his or her hands near the middle of the bar or near some part of the body (usually the torso) of the lifter being spotted. With a two person spot, one spotter stands on either side of the exerciser, just outside the end of the bar being lifted. A three person spot (which is normally used only when two spotters are not confident they can handle a given weight in the event of a miss) combines the one person and two person spot.

There are several fundamental rules that all spotters should observe, The first rule is that spotters should never touch the bar or lifter while the athlete is attempting to make a lift and still has a reasonable chance of success. There are many definitions of “reasonable” in this context, but the one that I have found to be the most reliable is the point at which the upward progress of a bar has ceased and it has actually begun to descend. For instance, if a lifter is attempting to stand up from the squat position, he or she may move the bar very slowly at the most difficult point of the lift. The bar may even stop very briefly before continuing its ascent. However, once the bar begins to descend, the lift is essentially over, and the lifter should be assisted. (I have never witnessed an athlete make an all out effort at a maximum squat, begin to descend and then recover successfully; I have seen athletes lose their balance with a submaximum weight and then recover successfully after descending, achieving the proper “groove” or activating a muscular rebound and then attempting the squat a second time.) Therefore, spotters should not intervene unless one of three things happen: a) if the upward motion of the bar begins to reverse its upward motion (lifts can still be made after a bar stops, but a lifter is virtually never able to raise a bar back up again, once its upward motion has been reversed; if the spotter renders assistance as soon as the slightest bar drop is detected, intervention will occur before the bar picks up significant downward velocity and any danger of injury arising is minimized); b) if the lifter asks for help with a pre-agreed word like “take” or some non-verbal indication of a need for help (spotters must be aware of what signal a lifter will give when he or she wishes to ask for assistance); or, c) if an obvious accident has occurred or the spotters are all aware that an accident is about to occur, and the lifter either does not know it or is too disabled or too frightened to ask for help.

If the spotter renders assistance as soon as the slightest bar drop is detected, intervention will occur before the bar picks up significant downward velocity, and any danger of injury arising will be minimized. Intervening any earlier means that an attempt which the lifter might have completed unassisted has been interfered with. Since it is generally agreed that maximum muscular effort and tension are major factors in training progress, the overanxious spotter will deprive the athlete of the training effect that he or she so dearly strives for. However, delaying assistance beyond the earliest point at which the bar begins to descend exposes the lifter to unnecessary risk.

When the spotter jumps in prematurely during a one person spot, the worst case is normally that the lifter will have missed the opportunity for a good set. With a two person spot, a premature catch on the part of one spotter can be disastrous to the lifter, the other spotter or both. Hence it is very important for the spotters to agree on when the bar will be caught, and while they should be primarily focused on the bar, they should also peripherally be watching each other as well as the bar, to further assure that an uneven catch will not occur. It is also important for the lifter to continue to try to lift the bar (unless he or she is injured). A lifter should never leap out from under the bar unless the spotters have been given fair warning. Any lifter who does so is not respectful of the spotter’s well being and is therefore not deserving of a spot. All parties should agree to criteria to indicate when the attempt is over (e.g., when the lifter asks for help) unless there is an obvious emergency. Obviously, all parties should know the exact nature of the exercise being performed, the weight that will be attempted and how many reps the lifter is striving to achieve. (Spotters should always check to be sure that the weight has been loaded properly; this is the primary responsibility of the athlete, but an extra check has never hurt anyone and has often helped.)

A second rule is that wherever possible the spotters should only touch the bar or other form of resistance (although never the plates), not the lifter. It has unfortunately become common for spotters to touch the lifter instead of the bar in many gyms. This is dangerous for several reasons. One reason is that when the lifter is touched, it can cause him or her to lose balance, effective positioning under the bar or concentration, all of which can lead to a disaster. Another problem is that a touch to the lifter’s body can cause the lifter to lose the position of the body or the rigidity of a body part, also a disaster. Still another problem is that touching the lifter ignores the fundamental purpose for a spotter—to protect the lifter from the bar. That function is not being performed very well when the lifter is being effectively held under a bar that he or she has failed to lift. Perhaps the worst form of spotting is the variation in which the spotter touches a lifter’s limbs (e.g., the arms in the bench press); such a spotter can exert uneven pressure on the two separate limbs, causing the lifter to lose control of the bar. Therefore, the spotter should always attempt to spot the bar, not the lifter. If the body must be touched, it should almost never be on the limbs, but rather, wherever possible, the torso.

A third key to safe and effective spotting is to make sure that the direction of the resistance is changed as little as possible by the spotter(s). Every effort should be made to lift the bar in the direction in which it would have otherwise gone. Pulling the resistance out of line with what the lifter expects can cause the lifter to lose balance or the ability to exert force (because the resistance moves outside the lifter’s “base of support,” a concept that is explained in Appendix II). This phenomenon endangers the lifter and the spotter(s). Agreement between the lifter and spotter(s) regarding the exact nature of the assistance the spotters will provide (e.g., assistance in replacing the bar on the rack or only in the event of a miss) further reduces the chance of something untoward happening during the lift.

There are also some important rules for the spotter to observe on the premise that self-protection comes first. It may seem heroic for a lifter to dive under a bar to save another lifter, regardless of the risk. Such a spotter forgets that under extreme (and extremely rare) conditions of real danger to the lifter, he or she is that lifter’s only hope, a hope that fades if the spotter is injured. To assure his or her safety, the spotter should make sure that his or her hands are never placed between the bar or plates and any support that is being used (e.g., a rack in the case of the bar, the floor in the case of the plates). That way, if the lifter should collapse and the bar fall, the spotter will not get caught in the middle. When two spotters are working, both should stand just outside the ends of the bar, so that if the bar falls, it falls on their extended hands, not their bodies.

Mechanical Spotters

Mechanical spotters, such as a lower set of pins in a power rack, the training ropes described earlier or the lowest level in a step rack can be very valuable spotters. They prevent injury by catching the bar before it can harm the lifter without intervention from any person. They permit an athlete to train alone in relative safety.

There are at least four cautions that should be observed when an athlete is using a mechanical spotter. One caution is that the spotter must be up to the task. Flimsy or unstable racks that do not have the surplus capacity to safely stop a bar as it falls (as compared with a bar that is carefully placed on the rack) must not be relied upon. A second caution is that the spotting device must be set at the appropriate height. If it is too low, it will not provide adequate protection, and if it is too high, it will not permit a full movement. A third caution is that the lifter must be absolutely sure to keep his or her hands clear of the points at which the bar is likely to contact the supports in the event the lifter is unable to complete the lift.

Finally, mechanical spotters are not meant to have the bar dropped on them. They are made to stop the downward progress of the bar when the lifter settles down into them after realizing that the lift cannot be made. Dropping a bar on a spotter may damage the bar or the spotting device. More importantly, it may rebound from the support, causing injury. In an emergency, a good mechanical spotter will hold up to having a bar dropped on it, but that is not its primary purpose. Therefore, mechanical spotters are not intended to be used to spot the classical lifts. To my knowledge, the only devices that have ever been developed for that purpose are the “ropes” that have already been described in this chapter. Even they should be built with a very large safety margin, be used only sparingly and never be completely relied upon.

Mechanical spotters generally take the form of a pair of supporting surfaces placed below the lowest point the bar is expected to reach during the exercise. Step racks and power racks that have uprights which are placed far enough apart for the lifter to exercise inside the uprights (i.e., racks with a depth of a foot or more—Fig. 22 depicts such a rack) are common examples of mechanical spotters. The key cautions to be observed when using mechanical spotters is to set them at a height that is below the lowest point that is reached in the normal lift (a higher position can cause the bar to bounce and control to be lost). A position that is too low can fail to protect the lifter. (An inch or two below the lowest position is usually enough; for a lift like the bench press, where the body is between the bar and the bench, anything more than an inch below may be too much.) The final caution is that the lifter should be sure that the hands are always held well away from (usually well inside) the spotters. As was suggested earlier, mechanical spotters can be your best friend when they are used properly and judiciously.

When an Accident or Injury Occurs

Despite your best efforts, accidents and injuries will occur from time to time. If an injury occurs, your first concern should be the welfare of the injured athlete. First aid procedures (some of which are outlined in Chapter 11) should be followed immediately. Once first aid has been administered and the athlete has been properly attended to, the incident should be documented (date, time, nature of accident, witnesses, procedures followed). Have the physician and/or emergency personnel who treat the patient verify your report. Obtain statements from the witnesses and the injured athlete (these should be dated, signed and verified by impartial witnesses). Contact your attorney and liability carrier to explain the occurrence. Make no statements to legal representatives of the injured party without your own representation. Obtain a medical release for a return to activity when the injured athlete returns to the gym.

The USAW includes limited athlete accident insurance in its membership fee. There is also liability coverage for meet directors. Further information on coverage can be obtained from the USAW National Office at (719) 578-4508.

Summary

Vigilance regarding safety, and the selection and maintenance of personal equipment, gym equipment and training facilities will go a long way toward assuring high performance and safety in weightlifting. In the next chapter we will examine how some of the equipment that has been discussed in this chapter can be used to perform exercises that a weightlifter can use to facilitate the development of strength, power and technique for the competitive lifts.