Think of a time that you lifted something heavy (for you). It could be a weight in the gym, but it doesn’t have to be. It could also be a bag of dog food or water softener salt, shovel full of wet snow, or a friend’s couch.
Now that you have something in mind, think about how you lifted it. I don’t exactly mean the specific movement that you used but rather your mindset.
Did you just grab it and fling it off the ground? Or did you take a few seconds to get set up properly before picking it up?
Did you breathe normally when you lifted/carried it? Or did you feel your midsection tighten (intentionally or not) and let out a grunt as you lifted it?
And then how did you put it down (particularly if you have a friend’s couch in mind)? Did you just drop it? Or did you remain focused until the object was safely out of your hands?
Chances are good that you did the latter option from each group of questions. And if you didn’t, you may have come away with a back tweak or other injury.
In other words, set-up and set-down are at least as important as whatever it is that you’re doing with whatever you lifted.
When it comes to intentional weight training—whether that’s using kettlebells, barbells, dumbbells, sandbags, or any other type of weight—the same concept applies. Obviously the main reps are what produce the “magic”. But there are a few important reasons why you should pay more attention to picking up and setting down the weight than what is commonly done.
Set up for increased strength, enjoyment, & injury prevention
Whether the weight is light or heavy, the quality of your set-up directly affects the quality of the following set and, subsequently, the benefits. Taking even just a second or two at the beginning of a set to make sure your body is in a good position in relation to the weight you’re about to lift and to make sure that your mind is in the game is enough to improve the following set.
If you’re lifting a weight close to your limits, having a solid foundation will make the weight feel (slightly) lighter. If you’re lifting a lighter weight, having a laser focus throughout the entire set will help you maintain high quality movement throughout the set, reducing the possibility of injury. Paying attention to the little stuff is typically more interesting as well.
The set is done when the weight is parked
Injuries occur most often when we mentally check out and relax before a set is complete. And the most common time during a set that we typically check out is immediately after completing the last rep. Unfortunately, the weight is usually still in our hands or on our backs at that point.
Staying physically and mentally engaged until the weight rests safely in the rack or on the ground is, once again, a simple practice that will help to keep you injury-free.
Putting it into practice
Treating every weight as if it’s heavy is a simple way to remind yourself to stay focused throughout the entirety of a set. Doing so even with warm-up weights has the added benefit of making those sets feel more enjoyable and purposeful. And who doesn’t want more of that, right?!
Try it during your training this week, and notice how much better you feel afterward.