The Importance of Missing Lifts and Bailing out
The Importance of Missing Lifts and Bailing Out
Bailouts are not just a way to get back at your gym owner or coach, but they can save you from injury too! A bad lift could lead to broken bones, sprains, torn ligaments and other injuries. If you have any doubts about whether or not something is safe for you to do then it’s better if you don’t do it at all.
If you want to learn more about the importance of missing lifts and bailing out, read on…
What Is a Missing Lift?
A missing lift is when one or both of your feet doesn’t touch the floor during a squat. You can miss them with your toes pointed straight ahead (as in the picture above), or you can miss them with your heels pointing inward (like in the picture below).
Why Do I Need To Know About Them?
There are two main reasons why you need to know about missing lifts: 1) They’re important because they determine how much weight you can handle; 2) They’re important because they determine whether or not you’ll injure yourself. If your missing lifts are high, then you may be putting too much stress on your joints and muscles. If your missing lifts are low, then you might be placing too little strain on them.
Knowing about your normal missing lifts is important because it can help you stay injury-free. The higher the weight you’re trying to lift, the lower your feet should point.
For example, if you’re squatting 400 lbs., then your toes should be nearly pointed straight ahead. If you’re squatting 500 lbs., then your heels should almost be pointed inward. If you’re squatting 600 lbs., then your heels should be nearly pointed inward.
How Do I Know If My Missing Lifts Are Too High Or Too Low?
You’ll probably want to have a friend help you with this. Have them help you by spotting you on your squat while you do several repetitions. Record how far your feet are pointing during each repetition. Then, analyze the data that you’ve gathered and see if there’s a pattern.
For example, are your feet pointed too far forward on some of your reps? Are they pointed too far backward on others?
If so, then you may want to work on correcting that.
How Can I Correct My Missing Lifts?
When you’re ready to start correcting your missing lifts, you’ll need to employ the assistance of a coach or a training partner. The first thing that you should look at is your form.
Are you leaning forward too much? Is your upper body position correct? Is your lower body position correct?
Once you’ve looked at your form, then you should watch the way that you pull your weights off the floor.
Are you bending your knees enough? Are you using a wide enough stance? Are you moving the bar in a straight line, or are you trying to move it in a circle?
Finally, if you’ve already checked your form and weightlifting technique, then it’s time to check your mindset.
Are you attempting weights that are too heavy for your skill level? Are you nervous about something? Is there something that’s causing you to subconsciously hold yourself back?
These are the things that you’ll need to look at in order to correct your missing lifts.
How Can I Improve My Form, Technique, Mindset, And Strength At The Same Time?
You could try the popular 5×5 program. With this program, you increase the weight on the bar by a small amount each workout and do five sets of five repetitions. Here’s what your weekly workouts would look like:
Monday: Squat, Bench Press, and Deadlift
Friday: Overhead Press, Row, and Clean
As you can see, you have two days for the big three (squat, bench press, deadlift) and two days for the small three (overhead press, row, clean). You work each muscle group twice a week. For example, you work your legs twice a week on Monday and Friday.
You’ll increase the weight that you’re lifting by starting with a base weight. Each week, you’ll add small amounts of weight to the bar until you’re at your desired maximum. For example, let’s say that your base weight for five sets of five reps is 135 lbs. for squats. Let’s say that you want to get to a maximum of 250 lbs.
for five sets of five reps. Each week, you’ll add 5 lbs. to your squat weight until you get to 250 lbs. Here’s what your workout would look like:
Week 1: 135 x 5, 135 x 5, 135 x 5, 135 x 5, 135 x 5
Week 2: 142.5 x 5, 142.5 x 5, 142.5 x 5, 142.5 x 5, 142.5 x 5
Week 3: 150 x 5, 150 x 5, 150 x 5, 150 x 5, 150 x 5
Week 4: 157.5 x 5, 157.5 x 5, 157.5 x 5, 157.5 x 5, 157.5 x 5
Week 5: 165 x 5, 165 x 5, 165 x 5, 165 x 5, 165 x 5
Week 6: 172.5 x 5, 172.5 x 5, 172.5 x 5, 172.5 x 5, 172.5 x 5
Week 7: 180 x 5, 180 x 5, 180 x 5, 180 x 5, 180 x 5
Week 8: 187.5 x 5, 187.5 x 5, 187.5 x 5, 187.5 x 5, 187.5 x 5
Week 9: 195 x 5, 195 x 5, 195 x 5, 195 x 5, 195 x 5
Week 10: 202.5 x 5, 202.5 x 5, 202.5 x 5, 202.5 x 5, 202.5 x 5
Week 11: 210 x 5, 210 x 5, 210 x 5, 210 x 5, 210 x 5
Week 12: 217.5 x 5, 217.5 x 5, 217.5 x 5, 217.5 x 5, 217.5 x 5
Week 13: 225 x 5, 225 x 5, 225 x 5, 225 x 5, 225 x 5
Week 14: 227.5 x 5, 227.5 x 5, 227.5 x 5, 227.5 x 5, 227.5 x 5
Week 15: 230 x 5, 230 x 5, 230 x 5, 230 x 5, 230 x 5
Week 16: 232.5 x 5, 232.5 x 5, 232.5 x 5, 232.5 x 5, 232.5 x 5
Week 17: 235 x 5, 235 x 5, 235 x 5, 235 x 5, 235 x 5
Now that you’re doing ten more pounds for five more reps, it’s time to increase the weight again. This process is called “micro-loading,” and it lets you keep track of your progress in small enough increments that you can tell when you’ve increased the weight by two pounds or by ten.
For most people, a base weight of 135 is low enough to allow for significant increases. If you’re a power-lifter or a professional athlete, you may need to use higher numbers. For example, a base weight of 225 might be more appropriate for someone with your needs.
How Long Should I Keep Using This Program?
This program should keep you busy and make sure that your body is constantly pushed for at least two years. After two years, it’s probably time to take a week or two off from working out and then reassess your abilities. If you can easily beat your old records, it might be time to increase your base weight by ten pounds.
On the other hand, if you fail to break any records, it might be time for a month (or even longer) off from working out. Your body will need time to rest and heal from the grueling training.
Other Benefits Of This Program
This program isn’t just for building strength. It provides a number of other benefits as well. Weight training can prevent osteoporosis, boost your metabolism, and increase your energy levels. Many professional athletes use it to prevent injuries. Science has even proven that doing this program will improve your self-esteem and make you feel happier.
Best of all, weight training is free and is available to virtually anyone who wants to use it.
Sources & references used in this article:
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- A teaching progression for squatting exercises (LZF Chiu, E Burkhardt – Strength & Conditioning Journal, 2011 – cdn.journals.lww.com)
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- The war against parents: What we can do for America’s beleaguered moms and dads (SA Hewlett, C West – 1998 – books.google.com)
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