{"id":6604,"date":"2022-12-13T21:57:03","date_gmt":"2022-12-14T04:57:03","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=6604"},"modified":"2022-12-13T21:57:03","modified_gmt":"2022-12-14T04:57:03","slug":"wednesday-training-tip-16","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2022\/12\/13\/wednesday-training-tip-16\/","title":{"rendered":"WEDNESDAY TRAINING TIP"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone  wp-image-6608 aligncenter\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-300x183.jpeg\" alt=\"\" width=\"590\" height=\"360\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-300x183.jpeg 300w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-1024x623.jpeg 1024w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-768x467.jpeg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-1536x934.jpeg 1536w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-500x304.jpeg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822-700x426.jpeg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/3568822.jpeg 1920w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/p>\n<h2 style=\"text-align: center;\"><strong>Learn How to Miss Weights<\/strong><\/h2>\n<p>&nbsp;<\/p>\n<p>Smashing a personal record is great but knowing how to miss weights that are too heavy is equally important.<\/p>\n<p>This advice primarily applies to free weight exercises, particularly squats performed on a platform using portable squat stands, and the Olympic lifts. With exercises such as the bench press, the safest approach is to perform them in a power rack when possible (adjusting the safety supports to the correct height to prevent decapitation) and have at least one spotter.<\/p>\n<p>With the squat performed on a lifting platform, don\u2019t lean forward and drop the weight in front of you. This good morning approach is a good way to injure your lower back and pull your hamstrings. Instead, let go of the bar and push your hips forward as fast as possible to get out of the way \u2013 many YouTube videos are available showing elite weightlifters dropping the bar this way. Of course, squatting inside a power rack with safety supports is an even safer option; however, have a powerlifter or strength coach show you how to miss in a power rack and where to adjust the safety supports (as many trainees place them too low, increasing the risk of injury).<\/p>\n<p>Finally, don\u2019t rely on the written word, photos, and videos to learn how to miss a lift. Hire a coach familiar with the lifts you\u2019re doing and have them teach you. This is especially true of the Olympic lifts, where the barbell can travel behind you and crush you if don\u2019t get out of the way. (TSS)<\/p>\n<p><strong>BOTTOM LINE:<\/strong> Learn how to miss weights to avoid injury and live to fight another day!<\/p>\n<p>&#8212; Photo by Tim Scott, LiftingLife.com<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn How to Miss Weights &nbsp; Smashing a personal record is great but knowing how to miss weights that are too heavy is equally important. This advice primarily applies to free weight exercises, particularly squats performed on a platform using portable squat stands, and the Olympic lifts. With exercises such as the bench press, the [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":6610,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>WEDNESDAY TRAINING TIP - Strength Sensei Inc<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/strengthsenseiinc.com\/2022\/12\/13\/wednesday-training-tip-16\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"WEDNESDAY TRAINING TIP - Strength Sensei Inc\" \/>\n<meta property=\"og:description\" content=\"Learn How to Miss Weights &nbsp; Smashing a personal record is great but knowing how to miss weights that are too heavy is equally important. 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