Intro to lifting for performing artists

There are multiple pieces of equipment available to you, each of which have their own benefits. You may find that some pieces of equipment suit you or suit a particular exercise better. Knowing what they are and how to use them will help you to select the right one.

Knowing how to set up the squat rack will not only keep you safe, but also help you to feel more confident when navigating the gym. In this section we will explore the various components of the squat rack, how to set it up to suit your own body, and the features that are there to keep you safe.

Please note that squat racks from different manufacturers are slightly different but will all have similar features which will be discussed here.

Getting the bar at the right height is really important to make sure you can lift it safely and correctly.

In this lesson we will go through how to set up the safety bars at the bottom of the squat rack. These are important for safety if you do not have a human spotter with you.

Before loading any movements it is important to get the fundamentals movements right, and this means building your foundations. Make sure you get this part right before moving on to loading any movements.

This is a short close-up video of weight placement during a squat. We should have our weight through the midfoot during a squat, which may be somewhat different to what you are used to in various different dance genres. This is key to then being able to safely load the movement later and making sure that you neither fall over, or put too much pressure through your knees.

Be sure to have a play around with shifting your weight in your feet so you get used to knowing the correct position. It is always important to check this before beginning your squat, whatever level of training you are at!

In this lesson we look at how to practice the technique for the back squat with a wooden dowel, broom handle or plastic dowel. This is important for perfecting the technique and weight placement before progressing to adding weight as if your weight distribution isn't right you stand more chance of injuring yourself when you are then carrying weight. To this end we also discuss what to do if you feel like you might drop the bar to ensure that you stay safe.

In this lesson we will look at the different positions for the bar during the back squat; low bar and high bar.

Having practiced the back squat technique without weight we now move on to the squat rack. Please ensure you only move onto this once you have a good grasp of the technique, your weight placement is through the middle of your foot and you feel confident and well practiced with the wooden dowel.

It is recommended that you start with a light, unloaded barbell before adding plates.

Congratulations on reaching the end of the course. These videos and resources are here for you to return to whenever you want. I recommend that you continue to practice these, even as you progress in your training. Just like any movement practice, building the foundations and continuing to practice them is really important for safe practice.

If you are feeling a bit unsure about your technique, feel free to send a video over and I will provide you with some feedback.