Weightlifting – Not only does it make you look better, it’s also a great way to train

Don’t be impatient, don’t be afraid or disgusted when you see the word weightlifting. In my computer, there is a special folder called the beauty of weightlifting. Really, weightlifting is beautiful, whether it is the movement itself or the figure of the athletes.

Here are some weightlifters’ photos for you to see:

Is it beautiful?

Obviously not all weightlifters are fat people, right?

Because weightlifting is divided into weight classes. For example, in the women’s 54kg class, instead of hiring a fat guy, why not hire a player with more muscle and less fat?

For example, this 53kg girl is not even considered strong. Her determined face makes people admire and love her.

Basically, except for the two largest weight classes for men and women, it is rare to see fat people. The weight classes have been changed again, probably because the average height and weight of humans have increased in recent years. The two largest weight classes for men and women are 87kg and 87kg+ for women and 109kg and 109kg+ for men. Think about yourself, can women train to 87kg and men to 109kg? If not, whether you are fat or not has nothing to do with whether you participate in weightlifting. It is purely your own problem.

If your doubts have been dispelled and you no longer have any prejudices about weightlifting such as “fat people”, let’s continue.

You already know whether you can become good-looking or not, so why do I say it is a great way to train?

The squats, deadlifts, bench presses, rowing, powerlifting, and pull-ups that we often practice ( Build Your Training Movement System (Iron Lifting) ) are all weightlifting, but because of these movements, the barbell and the trainer always maintain full contact and there is no release (the weight does not fly), so the training of explosive power is not enough.

Basic Movement Patterns

Do you remember the article ” 6 Basic Movement Patterns of Sports ” written by my friend two months ago ? Among them, the fifth basic movement pattern is explosion. I wrote it like this: ” Explosive power is the missing part of gym training. Explosive power training must be released, and the weight must have a process of “flying” by inertia. Vertical jump, long jump (the body flies by inertia), grab, flip, and push (the barbell flies by inertia), shot put, and solid ball. These are all explosions. “Grab, flip, and push are weightlifting movements.

What is the use of explosive power? How high you jump, how fast you sprint, how far you throw, apart from the technical factors, are all limited by the level of explosive power . When it comes to jumping high, many basketball fans may get excited: “Yes, I just want to jump high!” Weightlifting and related movements are of course something that basketball fans should practice.

As for weightlifting enthusiasts, I have always advocated that they practice weightlifting related movements, such as high cleans and high snatches, if conditions permit.

What else can weightlifting-related movements train besides skills and strength?

Nerves, quickly mobilize a large number of muscles. This obviously helps with jumping immediately, so does it have no effect on lifting weights?

Agility gives you a better sense of proprioception and allows you to better control your body. Needless to say, for various ball sports, you don’t know what your movements are, so you obviously need to strengthen your proprioception. What about weightlifting? You don’t have to advance to an expert, as long as you start practicing, you hope to better understand your movements, right? Everyone wants to better control their body.

Pretty good, right?

Do you feel dangerous?

Weightlifting is not dangerous. It is not like squatting or bench press, where you are easily crushed. Weightlifting is like deadlifting, where you throw away the barbell as soon as you feel that you may not be able to lift it. But it is safer than deadlifting because, on the one hand, the weight you lift is definitely smaller than deadlifting; on the other hand, weightlifting cannot tolerate deformation of the movement. Deformation of the movement will definitely lead to failure, and you will not do movements such as bent-over deadlifting.

Is it possible to hit your head when throwing the bar? Of course, you can hit your feet when doing a sumo deadlift, you may be pressed on the bench for a long time when doing a bench press, and you may hit your waist when throwing the bar when doing a squat. Therefore, before learning weightlifting, learn to throw the barbell first. Do you need to learn it carefully? We haven’t learned it, but we haven’t been hit either. As long as you throw the bar automatically when you can’t lift it, it will be fine. To put it bluntly, just practice it. Anyway, the weight is not big at the beginning. If you can’t do it, just throw it. You will be very good at it after throwing it many times.

Do you think you are not flexible?

I have been practicing till now, and my hands can’t touch the ground even with my legs straight. Did my buddy say anything? Most people can practice the flexibility of the wrist flip, as long as you are willing to practice. The range of motion of the shoulder joint may be a little difficult for those of us who work at desks for a long time, but don’t be discouraged, the tutorial has been written long ago, open your shoulders. Please see: Static stretching (III) – stretching for the range of motion of the shoulder joint

Generally speaking, most people can do power cleans, and they just need to gradually improve their wrist mobility. Power snatches and grabs are not very friendly to some people, but in theory they are not completely impossible.

No barbell throwing allowed in the gym?

Oh, this is the only factor that restricts you from including weightlifting related movements in your training. If you are not allowed to throw the barbell, then you absolutely cannot practice it, because as mentioned above, throwing the barbell is a common thing, and not being able to throw the barbell is equivalent to getting injured.

Two options:

1. Negotiate with the gym and bring your own mat. It will cost you a few hundred dollars to put it in the gym. Refer to the last few paragraphs in the article.

2. If you have enough space at home or downstairs, you can build a gym yourself. Please refer to the following series of articles:

Many gyms now allow you to throw the bar, so don’t be shy.

From the perspective of small muscle groups, weightlifting related movements have a wider training surface, allowing trainees who have long focused on weightlifting movements such as squats, pulls, and presses to strengthen the serratus anterior muscles, rotator cuff muscles, etc., making your weightlifting safer.

Oh, and there’s another benefit, no one brags. For squats and bench presses, they can do it with three or four people; now even deadlifts have auxiliary movements. Look at the following, people can brag about it, but you don’t know what they actually did:

They showed you half-distance training videos of three or four people, and you felt embarrassed, too embarrassed to talk about your own results, or to say he was bragging. In weightlifting, if you tell me your high clean result, can he show you a triple half-clean?

When are you going to start practicing weightlifting? Next time, the series of articles on weightlifting basics will begin. I hope you like it.