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by Charles Poliquin
Barbells and dumbbells? Check. Power racks and benches? Check. Weight training machines? Check. With those basics taken care of, it’s time to focus on getting the right personal training gear. This gear will help you lift more weight and, in some cases, make you look good doing it – or at least better.
Some of the following lifting accessories are more important than others, and this is not the time to debate the pros and cons of wearing surgical scrubs versus clown pants (although just to make it clear, both are ridiculous). But wearing the wrong type of footwear or using the wrong type of weightlifting shoes or improperly using lifting straps could increase your risk of injury.
With that background, here are some facts about 10 types of training accessories that can improve your workouts.
1. Weightlifting shoes. In addition to being very rigid to give you a solid platform for squatting, weightlifting shoes have an elevated heel, usually about 1 inch. This heel enables the shins to incline forward further so the back can maintain a more upright position during the squat. This effect is especially valuable for lifters with tight calves, as they would have to lean forward excessively when squatting to compensate. The rigid design of these shoes also helps align the bones of the ankle and foot so it is easier to keep the knees in the proper alignment when squatting.
The unique features of weightlifting shoes are a sturdy base and an elevated heel, and often a cross strap for increased stability. There are slight variations in the heel height and the design of the heel – some lifters maintain that a wooden heel is better for jerking. Some shoes have a wider forefoot, but usually if you are paying more than $75 you are paying for style. As for shoes that are marketed as being more versatile, enabling you to lift and run, the drawback is that such shoes compromise the stability needed for heavy lifting.
2. Knee wraps. The main reason someone would use knee wraps is so they can lift more weight or perform more reps, but that doesn’t mean wraps will make you stronger. Knee wraps are worn because they increase the maximal weight that can be lifted by increasing the speed with which the lift is performed and by storing elastic energy in the wrap. That’s the good news.
The bad news is that knee wraps alter squatting mechanics by restricting motion around the hip joint, causing greater flexion at the knee joint and thus compromising the integrity of the knee joint. Research indicates that although knee wraps are frequently worn to protect the knee joint, they may in fact increase the friction between the patella and the underlying cartilage because the wraps compress the knee cap into the thighbone, increasing the risk of injury and knee pathologies such as arthritis.
Unless you’re a competitive powerlifter or strongman, a better alternative to knee wraps are neoprene knee sleeves. These sleeves keep the knee warm, which helps to lubricate the knee with synovial fluid, without altering movement mechanics.
3. Lifting straps. A lifting strap is made by sewing one end of a strip of cloth to itself to form a loop. The other end of the cloth is passed through the loop so it can attach around the wrist. By wrapping the free end of the cloth around a barbell or other apparatus, you reinforce the grip.
Lifting straps can be made from numerous types of materials, but for snatches a slick material such as nylon is best because you want to be able to release the barbell quickly. Straps should only be used in cases where limitations in the strength of your grip will prevent you from overloading the muscles you are focusing on in an exercise. This means straps are not necessary during warm-up sets, and for some exercises they should not be used at all.
If you’re a competitive Olympic lifer or powerlifter, consider that it’s easy to become dependent upon straps and that using them too close to a competition can make your hands not only weak but soft. Besides affecting your ability to lift maximal weights, wearing straps may result in the skin tearing on your palms before or during a competition.
4. Chalk. Chalk absorbs moisture to ensure a sturdy grip. Do not use too much chalk, because this can compromise the grip as the chalk particles move across the hand. If your gym does not allow the use of conventional chalk, you might be able to use a chalk ball, which is not as messy. If that is still not an option, liquid grip is a good alternative.
5. Weightlifting gloves. A snug-fitting pair of weightlifting gloves helps to reinforce the grip; when chalk is not permitted, gloves are a good alternative to help prevent blisters from forming and calluses from tearing. Be sure to select gloves that are designed to wick away sweat, because sweat compromises the grip. Fingerless gloves help prevent the buildup of sweat; leather and neoprene are usually the best materials for gloves. Gloves should not be used in Olympic lifting, as they affect proprioception.
6. Weight training belt. A weight training belt is considered an essential tool, especially when other assistive gear is used, such as knee wraps and squat suits. But in other lifts belts are seldom used or needed – even competitive weightlifters seldom wear belts. However, for overhead presses, belts do provide some support along with more proprioception so you know your position in space.
Most belts designed for powerlifting are thick, about four inches wide and the same width all the way around. A weightlifting belt is about this same width in the back, but the width tapers down in the front of the body in the buckle area so it doesn’t dig into the waist when the lifter bends over. There are also noncompetition belts that are similar to weightlifting belts but are wider in the back; this style is popular among lifters who have back pain.
7. Squat pads. Beginners often use a rolled-up towel or a rubber apparatus that wraps around the bar to avoid the discomfort of supporting the barbell on the back. The downsides are that these options are not as secure as lifting with just the bar on the back and they can increase pressure on the neck by pushing it forward.
A better idea is to use a device called the Manta Ray. By redistributing the weight over more muscle mass, the Manta Ray minimizes the stress on the traps, and it does so without displacing the center of the mass of the bar. The only problem is that individuals with especially large traps may find the device uncomfortable. Another option is one of the various safety-squat bars with padded yokes that distribute the weight slightly differently compared to traditional high-bar squats.
8. Compressive clothing. Compression clothing includes form-fitting garments such as T-shirts and shorts designed to improve athletic performance and reduce muscle soreness. The idea for such workout clothing probably came from support hosiery that helps with venous disorders such as thrombosis, edema and phlebitis. The jury is still out on these high-tech garments, but some of the research looks promising, especially in the area of reducing muscle soreness. One downside is that compression clothing can be quite expensive, with some shirts costing over $100.
9. Wrist wraps. Wrist wraps are used to support the wrists for pressing or overhead exercises. Leather straps are more secure, but elastic wraps with Velcro provide the best fit. The precaution is that you should never just wear one wrap to protect an injured wrist – wear them on both wrists, as this can affect lifting mechanics.
10. Ammonia caps. Ammonia capsules have legitimate medical uses and were never intended to improve sporting performance, but some lifters believe they help clear the head and enable them to lift heavier weights. Be aware that these types of substances are considered toxic, so if you do use them (considering you don’t have any medical issues that would prevent their use), use them sparingly.
There you have it: information and guidance about lifting accessories that can help you increase performance and reduce your risk of injury – and if you look better using them, all the better.
www.charlespoliquin.com
Barbells and dumbbells? Check. Power racks and benches? Check. Weight training machines? Check. With those basics taken care of, it’s time to focus on getting the right personal training gear. This gear will help you lift more weight and, in some cases, make you look good doing it – or at least better.
Some of the following lifting accessories are more important than others, and this is not the time to debate the pros and cons of wearing surgical scrubs versus clown pants (although just to make it clear, both are ridiculous). But wearing the wrong type of footwear or using the wrong type of weightlifting shoes or improperly using lifting straps could increase your risk of injury.
With that background, here are some facts about 10 types of training accessories that can improve your workouts.
1. Weightlifting shoes. In addition to being very rigid to give you a solid platform for squatting, weightlifting shoes have an elevated heel, usually about 1 inch. This heel enables the shins to incline forward further so the back can maintain a more upright position during the squat. This effect is especially valuable for lifters with tight calves, as they would have to lean forward excessively when squatting to compensate. The rigid design of these shoes also helps align the bones of the ankle and foot so it is easier to keep the knees in the proper alignment when squatting.
The unique features of weightlifting shoes are a sturdy base and an elevated heel, and often a cross strap for increased stability. There are slight variations in the heel height and the design of the heel – some lifters maintain that a wooden heel is better for jerking. Some shoes have a wider forefoot, but usually if you are paying more than $75 you are paying for style. As for shoes that are marketed as being more versatile, enabling you to lift and run, the drawback is that such shoes compromise the stability needed for heavy lifting.
2. Knee wraps. The main reason someone would use knee wraps is so they can lift more weight or perform more reps, but that doesn’t mean wraps will make you stronger. Knee wraps are worn because they increase the maximal weight that can be lifted by increasing the speed with which the lift is performed and by storing elastic energy in the wrap. That’s the good news.
The bad news is that knee wraps alter squatting mechanics by restricting motion around the hip joint, causing greater flexion at the knee joint and thus compromising the integrity of the knee joint. Research indicates that although knee wraps are frequently worn to protect the knee joint, they may in fact increase the friction between the patella and the underlying cartilage because the wraps compress the knee cap into the thighbone, increasing the risk of injury and knee pathologies such as arthritis.
Unless you’re a competitive powerlifter or strongman, a better alternative to knee wraps are neoprene knee sleeves. These sleeves keep the knee warm, which helps to lubricate the knee with synovial fluid, without altering movement mechanics.
3. Lifting straps. A lifting strap is made by sewing one end of a strip of cloth to itself to form a loop. The other end of the cloth is passed through the loop so it can attach around the wrist. By wrapping the free end of the cloth around a barbell or other apparatus, you reinforce the grip.
Lifting straps can be made from numerous types of materials, but for snatches a slick material such as nylon is best because you want to be able to release the barbell quickly. Straps should only be used in cases where limitations in the strength of your grip will prevent you from overloading the muscles you are focusing on in an exercise. This means straps are not necessary during warm-up sets, and for some exercises they should not be used at all.
If you’re a competitive Olympic lifer or powerlifter, consider that it’s easy to become dependent upon straps and that using them too close to a competition can make your hands not only weak but soft. Besides affecting your ability to lift maximal weights, wearing straps may result in the skin tearing on your palms before or during a competition.
4. Chalk. Chalk absorbs moisture to ensure a sturdy grip. Do not use too much chalk, because this can compromise the grip as the chalk particles move across the hand. If your gym does not allow the use of conventional chalk, you might be able to use a chalk ball, which is not as messy. If that is still not an option, liquid grip is a good alternative.
5. Weightlifting gloves. A snug-fitting pair of weightlifting gloves helps to reinforce the grip; when chalk is not permitted, gloves are a good alternative to help prevent blisters from forming and calluses from tearing. Be sure to select gloves that are designed to wick away sweat, because sweat compromises the grip. Fingerless gloves help prevent the buildup of sweat; leather and neoprene are usually the best materials for gloves. Gloves should not be used in Olympic lifting, as they affect proprioception.
6. Weight training belt. A weight training belt is considered an essential tool, especially when other assistive gear is used, such as knee wraps and squat suits. But in other lifts belts are seldom used or needed – even competitive weightlifters seldom wear belts. However, for overhead presses, belts do provide some support along with more proprioception so you know your position in space.
Most belts designed for powerlifting are thick, about four inches wide and the same width all the way around. A weightlifting belt is about this same width in the back, but the width tapers down in the front of the body in the buckle area so it doesn’t dig into the waist when the lifter bends over. There are also noncompetition belts that are similar to weightlifting belts but are wider in the back; this style is popular among lifters who have back pain.
7. Squat pads. Beginners often use a rolled-up towel or a rubber apparatus that wraps around the bar to avoid the discomfort of supporting the barbell on the back. The downsides are that these options are not as secure as lifting with just the bar on the back and they can increase pressure on the neck by pushing it forward.
A better idea is to use a device called the Manta Ray. By redistributing the weight over more muscle mass, the Manta Ray minimizes the stress on the traps, and it does so without displacing the center of the mass of the bar. The only problem is that individuals with especially large traps may find the device uncomfortable. Another option is one of the various safety-squat bars with padded yokes that distribute the weight slightly differently compared to traditional high-bar squats.
8. Compressive clothing. Compression clothing includes form-fitting garments such as T-shirts and shorts designed to improve athletic performance and reduce muscle soreness. The idea for such workout clothing probably came from support hosiery that helps with venous disorders such as thrombosis, edema and phlebitis. The jury is still out on these high-tech garments, but some of the research looks promising, especially in the area of reducing muscle soreness. One downside is that compression clothing can be quite expensive, with some shirts costing over $100.
9. Wrist wraps. Wrist wraps are used to support the wrists for pressing or overhead exercises. Leather straps are more secure, but elastic wraps with Velcro provide the best fit. The precaution is that you should never just wear one wrap to protect an injured wrist – wear them on both wrists, as this can affect lifting mechanics.
10. Ammonia caps. Ammonia capsules have legitimate medical uses and were never intended to improve sporting performance, but some lifters believe they help clear the head and enable them to lift heavier weights. Be aware that these types of substances are considered toxic, so if you do use them (considering you don’t have any medical issues that would prevent their use), use them sparingly.
There you have it: information and guidance about lifting accessories that can help you increase performance and reduce your risk of injury – and if you look better using them, all the better.
www.charlespoliquin.com
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