Important Notice: Fight Club strongly recommends that you consult with your physician before beginning this exercise or any exercise program. You should be in good physical condition and be able to participate in the exercise. Fight Club is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Fight Club from any and all claims or causes of action, known or unknown, arising out of Fight Club’s negligence.
The following ten tips should be kept in mind when performing any strength training exercise:
- Never hold your breath while lifting weights. Holding your breath can cause you to feel lightheaded, dizzy, and could lead to fainting. You would not want to lose consciousness while lifting a heavy weight.
- Never lock your joints (knee, elbow, etc.) while lifting weights. When you lock your joints, you place an enormous amount of stress on the joint, which can lead to joint problems and/or injury.
- Always use collars on the bar when lifting weights.
- Always control the weight. Weights should always be lifted slowly and lowered slowly to avoid injury and maximize the effectiveness of the exercise.
- Always have a “spotter” present when performing free weight exercises. Spotters can assist you with form and insure that you avoid injury.
- Your hands should always be the same distance from the center of the bar when using free weights.
- Never excessively twist or bend the spine, which can cause lower back problems.
- When standing, always maintain a slight bend in the knees to reduce stress on the lower back.
- The knees should always remain in alignment with the toes when performing leg exercises.
- Always replace weights to the proper racks so that others do not trip over weights left on the ground.