How to Lift Weights the Right Way
Here are some key principles to ensure you're lifting weights with the correct form to maximise muscle recruitment:
1. Start with a Solid Foundation: Foot Placement and Stability
Before you even begin lifting, establish a solid foundation. Whether you’re performing squats, deadlifts, or bench presses, your feet should be shoulder-width apart (or slightly wider, depending on the exercise). Your feet should be flat on the floor, and your weight should be distributed evenly between the heels and toes. This will create a stable base for the movement.
2. Engage Your Core
A strong, engaged core is crucial for preventing back injuries and ensuring proper alignment throughout the lift. Before each lift, brace your core by drawing in your belly button towards your spine (like you're preparing for a punch). This will protect your lower back and help transfer power through your body during lifts.
3. Controlled Movements
Don’t rush through the lift. Slow, controlled movements help to maximise muscle engagement, reduce the risk of momentum-based injury, and ensure the muscles you’re targeting are actually being activated. For example, when performing a bicep curl, focus on both the lifting (concentric) and lowering (eccentric) phases of the movement. The eccentric phase, in particular, can help increase muscle growth and strength.
4. Mind-Muscle Connection
One of the most effective ways to recruit muscles properly during weightlifting is by focusing on the muscle you're working. This "mind-muscle connection" means paying attention to how the muscle feels during the exercise. Are you feeling the target muscle engage as you lift? Are there any areas where you're compensating with other muscles? This awareness will help you refine your form and ensure that you’re activating the correct muscles during each movement.
5. Proper Range of Motion (ROM)
To maximise muscle recruitment, it’s important to perform exercises through their full range of motion. For example, when doing a squat, ensure your hips drop below your knees (or to a comfortable depth that doesn’t compromise your form) to activate the glutes and hamstrings fully. Limiting your ROM can result in missed opportunities to work the muscles effectively, which can hinder progress.
