Things You'll Need:
- Free weights
- Proper footwear
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Step 1
When performing any athletic exercise, proper attire and stretching should not be ignored. When it comes to powerlifting, there is professional clothing made just for powerlifting. If you are serious and can afford it, professional attire is an option. If you are not a professional, proper gym wear should always be worn, as well as proper footwear. If you have preexisting injuries, they should be properly prepared for. Squatting or deadlifting with an injured ankle can put your lower back at risk, since it may have to take on an abnormal amount of the workload to help stabilize the body. If you need to wear ankle, knee, or shoulder wraps, or anything else for that matter, that should be done prior to any other precautions are taken involving your lower back. As with any exercise routine, stretching should be a part of the process. When it comes to the lower back, a simple stretching routine should suffice, provided it is followed with a proper warmup routine. Having the back ready to exercise is nearly as important as the form you use when exercising. You can be as stretched as you'll ever be, but if you don't use good form, you'll still be a major injury risk.
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Step 2
For bench pressing, keeping your lower back on the bench at all times should keep your lower back safe from injury. While your back helps stabilize your body during the lift, it does not have to support the weight during a bench press. Keeping your feet and arms spaced properly, and keeping your back on the bench at all times is the best way to prevent a lower back injury during a bench press.
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Step 3
When it comes to squats, your back has much more of a responsibility, thus is at a greater risk of injury. Like any other exercise where you are supporting weight with your back, keeping it straight is a top priority. Using good form on a squat involves keeping your lower back straight and tense, allowing the motion of the squat to come from your hips and knees. In order to help keep your back straight during squats, you should choose a spot to look at straight ahead of your or slightly above you. Keeping focused on this spot will keep your head up, which will in turn help to keep your back straight. Keeping good form while doing squats is extremely important for the safety of your back.
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Step 4
While some will choose to wear weight belts to protect your back, this should be avoided for as long as possible. When starting out, wearing a weight belt can act as a crutch, not allowing your back to strengthen itself as it should. Belts can serve a purpose as far as protecting your back is concerned, but they can also help prevent the back from becoming stronger, as they limit the amount of work your muscles are doing during the exercise.When powerlifting at advanced levels, with extremely high weights, a belt can help support your back when the weight is just too high. A weight belt has its place in the weight room, but it should only be used when absolutely necessary, and never as a crutch.
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Step 5
Another key to performing proper squats is wearing proper footwear. If possible, you should wear shoes with a flat sole or no shoes at all. The best shoes are shoes like wrestling shoes that allow your feet to be flat on the floor. This provides better balance and stablilization, which in turn limits the risk of losing your balance.
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Step 6
Your back's biggest risk of injury is when performing the deadlift. While it may be one of the most simple exercises in theory, it is also a difficult one to perfect. The key to keeping your back safe when deadlifting is not rounding it. Keeping your back straight and your head up is extremely important when deadlifting. Again, proper footwear and limiting the use of a weight belt is a good idea, and that will help you prevent injuring your back. When doing deadlifts, keep your back perfectly straight. The lift should be done with your legs and hips. Your back will be doing much of the work, but by bending at the waist properly, not by lifting with a rounded back. Proper form is the key to avoiding injury when powerlifting, and should be adhered to strictly.
