Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2
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We’re back with more mistakes lifters make with their lifting gear. In part 1 of this series, we covered errors #1-7, and we’ll cover another seven errors in today’s article.
Error #8: The Training Log
The most common error here is that of simply not having a training log.
A training log is one of the details that separates training from exercise. Training has a purpose, a plan, a program, and you keep track of your progress in the log. If you’re not keeping track, you’re simply exercising.
Exercise is better than nothing, but don’t kid yourself about what it is you’re actually doing. If you want to train and make solid progress, use a training log.
For exactly how to set up and use a training log, check out the detailed video below.
Error #9: Wrist Wraps
Don’t wear your wrist wraps too loosely.
Wraps have to be tight enough (i.e., snug enough) that they provide support for the wrist. Assuming you’ve positioned your wrist wraps correctly (see error #4 from part 1 of this series), if you can bend your wrist back-and-forth easily, then you’re wearing it too loosely.
Another check – are you comfortable with keeping your wrist wraps on “tight” between sets? If so, they’re probably too loose.
Not sure how to prevent this problem and wear your wrist wraps correctly? Check out the short video below.
Error #10: Lifting Shoes
This is the error of not having and using lifting shoes.
The most important feature is not the slightly elevated heel or the metatarsal strap(s) – although those are useful as well. The most important feature of a lifting shoe is the noncompressible sole, which provides for excellent and efficient force transfer between you and the floor.
Efficient force transfer means you’re more stable under a heavy load. Lifting in squishy shoes such as running shoes, Chucks, etc. feels like standing on a pillow by comparison.
Error #11: Belt
Don’t use a velcro belt.
With one caveat.
In general, purchase a quality leather belt as leather belts provide something sturdier to brace against than a velcro belt. In addition, a velcro belt will eventually release at some point, which is a very disconcerting sensation when it occurs (those of you who’ve lifted with velcro belts for long enough know what I’m talking about here). A leather belt, whether a prong belt or a lever belt, will always maintain its secure and loving grip on your midsection.
Here are a couple of solid options for leather belts:
Pioneer Cut Leather Powerlifting Prong Belt 10mm
Pioneer 10mm Lever Powerlifting Belt PAL V2 (if you’re looking for a lever belt)
Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
The caveat is weightlifting (also known as Olympic weightlifting). A leather belt has either a prong and belt loop or a lever which can impede the bar’s path past the belly on a clean or a snatch. A velcro belt is thinner in design and generally doesn’t pose this problem.
Another solution is to keep using your leather belt for weightlifting and simply rotate your belt sideways so the prong/loop combo or the lever are no longer in the bar’s path.
Error #12: Metal Spring Collar
These collars are amazing – they’re cheap, they’re durable, and they’re easy to use when operated correctly.
However, new lifters sometimes have trouble with them, and this is because they accidentally twist the collar sideways when putting the collar on the barbell. Once you do that, the collar binds up on the bar, and it gets stuck.
Simply make sure the collar stays oriented perpendicular to the sleeve of the bar, and it’s an easy and quick collar to use (and it only requires one hand). Check out one of the short videos above or below for a couple of tips to make this easy and straightforward.
Error #13: Chalk
Not using chalk is preposterous.
I have other words, but they’re rather aggressive, so let’s stick with “preposterous” for now.
Not using chalk is like purposely shaving off the treads on your tires and then driving on ice. It’s that silly.
You are human, and such, you have moisture on your hands. Sweat, natural oils, etc. – more on some days and less on others, but it’s always there. Chalk absorbs this moisture so that you have sufficient friction between you and the barbell, which makes for efficient force transfer on lifts such as the deadlift, row, clean, etc.
brianne appreciated the friction provided by chalk on this 320 lb deadlift.
Those of you who sweat easily (like myself) will also find chalk useful for other lifts such as the squat, bench, etc.
Lack of chalk will eventually contribute to missed lifts or a rounded back on the deadlift, so chalk early and, if needed, chalk often.
For more info, check out the video below.
Error #14: Training Log . . . Again
Of course, you’ll record the weight, reps, and sets of your various lifts in your training log, but if you’re not writing down cues to use for your next session, you’re missing out.
You’re trying to make improvements and get stronger from session to session, and technical cues are incredibly useful in this endeavor. With this in mind, whether you have a coach or you are you own coach (and thus watching your own lifts on video), be sure to write down cues that will prove handy for your next session.
We’ll see you in part 3 of this series, and as always, we hope this helps you get stronger and live better.
-Phil
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