How to Block for Heavy Lifts

Performing weight training exercise correctly ensures that your joints and muscles remain healthy. If you're a heavy lifter, it's your responsibility to observe certain lifting techniques. Being aware of your breathing helps with heavy lifting as well as a technique called "blocking" -- a maneuver to keep your back safe during heavy lifts. The three actions of blocking prevent the back from rounding because a rounded back while performing a heavy lift can cause a herniated disc.

Things You'll Need

  • Athletic clothing
  • Athletic shoes
  • Squat rack
  • Barbell
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Instructions

  1. Blocking for Squats

    • 1

      Select the barbell and weights for your squat exercise. Position the barbell at an adequate height on the squat rack. Load the weight onto the barbell. Place the clips on both ends to secure the weights.

    • 2

      Walk under the barbell and place it across the top of your shoulders. Lift the weight off the stack and take a large step backward.

    • 3

      Take a deep inhalation to fill your lungs with air and contract the abdominals to create a block. Hold the breath, bend your knees and lower the body toward the ground quickly. Arch the lower back on the bottom portion of the lift to further block. Exhale and return to the starting position. Inhale to block again and perform another repetition. Continue until the desired number of repetitions are complete.