The feeling and sight of the body gaining strength and power is highly satisfying.
What is frustrating is when these improvements plateau, or worse still, pain and injury get in the way of training. The common injuries in powerlifting are commonly caused by technique faults that can be prevented. These technique faults can also inhibit performance and are therefore the cause of plateaus in improvement progression.
Here are the top three and how to avoid them:
NB All pain must be fully diagnosed and technique adjustments must only be made under the guidance of your Physiotherapist or Osteopath
This can range from muscular aches to more serious joint or disc injuries that can cause neurological symptoms like tingling, numbness and weakness in the legs. This must be fully assessed by your Physiotherapist or Osteopath before continuing training.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: When squatting, deadlifting or anything involving bending the hips and knees the lower back should retain its natural concave curve. This can be achieved by visualising tipping the tail bone upwards behind you particularly as the hips move closer to the ground. Specific training of the deep abdominal muscles and back extensors can help to maintain this posture. See this video for an example of how to practice maintaining your spinal curvature whilst tipping from the hips.
These range from shoulder impingement syndrome to damage to structures such as the long head of biceps tendon, supraspinatus and the sub-acromial bursa, as well as problems with the acromio-clavicular joint.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: Technique can be improved by training the scapular stabilisers which hold the shoulder blade in the correct position and therefore allow the stability muscles of the ball and socket joint of the shoulder – the rotator cuff muscles – to work optimally. When doing any movements where the arm is not moved above shoulder level (pushing or pulling) the shoulder blade should not move forwards. When looking at the alignment of the shoulder from the front, its upper contour should form an upward curve (smiley face) not a downward curve (unhappy face!)
The small intervertebral discs, facet joints, nerves and blood vessels in the neck can become irritated if this part of the spine is not held in the correct position whilst training, or sitting at your desk. This causes neck pain, headaches and symptoms such as pins and needles or pain in the upper back and/or arms.
COMMON TECHNIQUE FAULT AND HOW TO CORRECT IT: When doing any upper body or lower body resistance exercise the neck should be held in neutral, this is with a very slight concave curve. Most commonly the chin is lifted away from the body squashing the structures at the top of the back of the neck and stretching structures at the front. This can be corrected by gently tucking the chin in and elongating the back of the neck.
All of our videos are completely free and help to give a visual hints and tips.View Now
This is often painful through the middle of the range of movement as you take your arm out to the side and then up to above your head. Try this test – stop as soon as you feel pain: stand with your arms out in front of you as if...Read More
Please read how the knee works before reading the following. ITB friction syndrome causes pain at the outside of the knee and may be accompanied by stiffness, giving way or a clicking sensation and is commonly worse when running, going downhill or down stairs and tender to touch. The ITB...Read More
Mild neck pain and/or tightness that comes on slowly is commonly due to the upper back rounding forwards and the chin pointing forwards and upwards, which increases muscle and nerve tension and may cause pins and needles or pain in the arms and hands. Sometimes, breathing becomes restricted due to...Read More
Problems in the joint that joins your spine to your pelvis are still hotly debated in the physio, osteo and medical worlds. Strains can occur when the ligaments supporting the joint are loose (e.g. during pregnancy or with hypermobility) and we have seen many patients with SIJ pain following a...Read More
Clicking or crunching in the ankles or feet can be caused by a number of things. Most people fear that the clicking is caused by bone hitting bone. However, thankfully nowadays this is rare. If you have this, it is likely that for many years you have been suffering severe...Read More
Disc injuries cover a whole spectrum of problems including disc degeneration, disc prolapse and a disc bulge, all in varying levels of severity. Minor injuries will feel like a localized ache over the spine; more severe injuries cause intense pain and immobility, with pain, pins and needles, numbness and/or weakness...Read More
There are a variety of exercises that are great for your feet and ankles including: 1) Foot self-massage exercise 2) Eccentric calf strengthening 3) Foot muscles strengthening 4) Concentric calf strength and ankle instability exerciseRead More
Please click here to read how the knee works before reading the following.Read More
There are a variety of exercises that are great for your shoulders including: 1) Train shoulder posture 2) Train your scapular stabilizers 3) Train serratus anterior muscle 4) Stretch the lats (latissimus dorsi) muscles 5) Train the rotator cuff musclesRead More
Please read how the neck works before reading the following. The effect of gravity on the head is that it moves down and forwards, away from the body. As a result of the head being lowered it then has to be rotated upwards in order to look straight forwards not...Read More
Many spinal, hip and shoulder problems can be helped by retraining breathing habits and releasing the structures involved in breathing, such as the diaphragm and thoracic spine.Read More
The following exercise should be performed under the guidance of your Physiotherapist or Osteopath to ensure you are doing it correctly and prevent aggravation of your condition. Please click here to learn how the back works before reading the following.Read More
It is pretty irritating as a physiotherapist who has worked...
What gets tendons better and what doesn't As a...
Lucy Macdonald recently wrote a series of articles for...
Specialist Sports Physiotherapist reveals how to make your time in...
Hover over the specific body parts and find out more
Use your mouse to hover over the dark grey dots and click through to the specific body parts to get advice about your injury.
We promise to never share your email address with anyone.