Weightlifting is a component to building muscle mass and overall strength. Lifting can be beneficial to your body, but also dangerous if you do not lift safely. Safe lifting usually means lifting with your stronger leg muscles and knees, and avoiding jerking or putting stress on your spine, including your neck and lower back. It's also important not to strain your muscles by lifting over your maximum capacity. Remember to start small and build up.
Step 1
Squat at the knees, dropping your butt to the floor. Keep your center of balance slightly forward of your hips to keep from falling backward. Maintain an upright back, slightly bent forward if you need to maintain balance.
Step 2
Grab the barbell. If they are smaller, single-handed barbells, you can grab them with one hand. If it is a large barbell, grab it with two hands.
Step 3
Grip the barbell depending on what you intend to do with it. If you are looking to do bicep curls, try grabbing the barbell with your palms upward. If you are looking to do deadlifts, a popular grip is the over-under, where one palm is upward and one is downward. If you intend to do skull crackers, that is, holding the barbell behind your head with your elbows bent and extending your arms above your head, try a double-down approach with your palms.
Step 4
Stand up using your knees once you have a firm grip. Do not lurch up with your back first. Let your legs straighten out first.
Step 5
Use your barbell however you choose, now that you have lifted it off the floor.
Tips and Warnings
- If you are doing heavy lifting, limit your repetitions, or lift only when you have a spotter.
- If you are new to lifting and have a history of back injury or a weak back, consult your doctor first to avoid possible further injury.
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