1. Heed the Call
The number one injury that powerlifters experience is lower back injuries. One of the reasons is that lifters listen to their heads instead of their bodies. When muscles are working correctly and your back is improperly aligned, you will feel some strain, but it feels natural; it is not sudden and painful. When you hear a pop, stop. When you feel a burning or a searing pain, put down the weight. Pain is a signal that something is wrong, not that you've finally broken your set point. Muscle injuries can heal quickly when they are aggravated by further use. Constant overuse will cause the muscles to break down over time. Powerlifting is supposed to break them down and rebuild them, but too often lifters don't take appropriate time off for the healing process to take place. Alternate lifting days to avoid overuse injuries. Resting means just that--get enough sleep and eat plenty of protein to aid the rebuilding process. Also avoid stress, which will only serve to add strain without adding bulk.
2. Scared Straight
When you lift with your back in the wrong form, injuries are more likely to happen. Make sure you keep your back straight and not curved. If you curve your back to pick up the weight and then straighten it to lift, you can add extra strain to muscles that are not meant to do the lifting. Concentrate on the initial lift, using your legs, buttocks, arms and ab muscles to do the majority of the work to avoid lower back strain. Lift smoothly with regular constant motion. Jerking can pull a ligament or snap a vertebra, especially when you are working with a new level of weight. Your muscles may not be prepared for the motion, yet your head says it's time to lift that amount. Quick jerky motions may get it up, but you risk a pull. If you feel that pull after a jerky lift, stop for a few minutes and work out the tightness.
3. Set a Pace
Many powerlifters believe that they will not see results unless they work their muscles to failure every time they lift. This expectation is especially dangerous for people new to the sport and when moving to a heavier weight limit. Ease into the higher weights. You want to lift until you quiver, but not until you cry out for help or make a mistake and add serious weight to a tearing muscle or ligament.
