Powerlifting safety tips: How to maintain proper form for squats, bench press, deadlifts

Exercise tips: Structured strength training, when done correctly, helps in improving muscle strength, bone density, and fitness in youngsters and teenagers (Image: Canva)

Powerlifting is often perceived as an intense sport, sparking concerns about safety, especially when it comes to young lifters. However, with the right techniques, guidance, and precautionary measures, powerlifting can be a safe and effective way to build strength.

You maybe a beginner or an experienced lifter, understanding common injury risks and safety tips can go a long way in preventing mishaps, says Kushal Pal Singh, Fitness & Performance Expert, Anytime Fitness.

“While powerlifting offers numerous health benefits, it is essential to know the potential risks before stepping into the gym. Muscle tears and spine disc herniations are the most common injuries that lifters experience, usually caused by improper technique or lifting excessive weights without adequate preparation. These injuries occur due to poor form or pushing the body beyond its limits over time. However, with proper training, spotters, and regular medical checkups, the risks can be significantly reduced," he adds.

Also read | Yashtika Acharya death: Don't make these weightlifting and exercise mistakes, warns fitness coach

Why young lifters need extra supervision:

When it comes to young lifters, concerns around safety often rise due to their developing bodies. Singh explains that organised training programmes and supervision act as a protective barrier for young athletes. “Structured strength training, when done correctly, helps in improving muscle strength, bone density, and fitness in youngsters and teenagers. However, it's important to introduce exercises gradually, starting with light weights and focusing on proper technique," he adds.

Also read | Exercise tips: Build muscle mass, boost bone health, manage weight with strength training workouts

Singh shares tips to stay safe while powerlifting:

• Warm up properly: Always start with dynamic stretches and lighter sets to prepare your muscles for heavy lifts.
• Focus on technique: Prioritise correct form over lifting heavier weights. Seek guidance from certified trainers to learn the right posture and movement patterns.
• Gradually increase weights: Avoid jumping into heavy weights too soon. Gradual progression helps the body adapt without injury.
• Use protective gear: Weightlifting belts, knee sleeves, and squat racks provide added support during heavy lifts.
• Stay hydrated and eat healthy: Good hydration and proper nutrition aid in muscle recovery and performance, says Singh.
• Include mobility exercises: Stretching and mobility drills before and after workouts help in preventing stiffness and injury.
• Listen to your body: Pain is a signal, not a challenge. Rest and recover if you feel discomfort.