CARING FOR ATHLETES
ASK THE EXPERT
QUESTION: Are there any specific dangers involved in adolescent power weight lifting?
ANSWER: Weight training and competitive power lifting are two very different; activities. Weight training utilizes repetitive exercises with weights less than the maximum and, when used appropriately, is helpful to athletes in virtually all sports. Weight training, because of the benefits and lower potential for injury, is a reasonably safe technique that, when supervised, can be endorsed for youths.
Competitive power lifting, on the other hand, is a sport designed solely to demonstrate maximum strength in one of the three types of official lifts. There is a moderately high injury rate associated with power lifting. It is estimated that over half of the weight lifting injuries reported each year occur to males in the 10-19 year-old age bracket. Most youths working with weights are extremely competitive and want to “outdo” their peers; therefore, they are prone to attempt lifts beyond their ability.
Among the most common weight lifting injuries are sprains, strains and muscle tears. Injuries to the knees, shoulders, and low back are also frequently reported. “Weight lifter’s blackout” is improper breathing, i.e. the lifter holds his breath during the lifting phase.
You, as a weight lifting coach, can help prevent these injuries by taking proper safety precautions. Preseason comprehensive athletic screenings for all lifters will bring to your attention any areas of deficiencies or imbalances in strength or flexibility that could lead to injury. Any athlete found to have high blood pressure should be referred for medical attention and should not be allowed to lift, as weight lifting tends to elevate blood pressure.
Perhaps the most effective step toward injury prevention is a thorough warm-up. A suggested warm-up routine for weight lifters includes;
1) Jogging or jumping rope—just until the athlete “breaks a sweat”
2) Static stretching (no “bouncing”)—should involve stretching the lower body and back as well as the upper extremities
3) Lifting or “hitting” light weights—until the athlete is “in the groove”
Secondly, you should require spotters for all power lifting practices and competitions. Three spotters; per lifter (one behind, one on either side) is recommended. The only exceptions to this are the dead lift and power-clean lifts, which do not warrant spotters.
In addition, I suggest making weight belts mandatory for squats, dead lifts and power-clean lifts, as these lifts are extremely stressful to the lower back.
Regardless of the safety precautions taken, one lift performed with improper technique can cause serious injury. Carelessness in technique is the major cause of weight lifting injuries. There is no substitute for good technique. Remember, “Exercise is medicine.” Exercise performed properly yields health results, while improperly performed exercise is bad medicine.