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Weightlifting for women Ep.4 – How to prevent bar injury

Healthista’s new Strong Woman series brings you a lesson a day for a fortnight to get you started lifting safely and effectively. Today, coach Nicola Addison, personal trainer of Eqvvs training who trains models Elle Macpherson, Daisy Lowe and Erin O’Connor explains how to prevent injuries

Healthista’s Strong Woman Series aims to educate aspiring weight trainers how to safely carry out heavy lifting workouts.  This week Nicola Addison teaches us how to properly use a bar and rack to prevent injury and next weeks takes you through how top do the big moves such as deadlifts, squats and bench presses. Knowing exactly where to set the bar is a key step in safely using the equipment for any of these power moves.

Start by setting the bar hooks just below shoulder height for the perfect placement to prevent injury. If it’s too high, you’ll never get the bar high enough. If it’s too low, you’ll potentially drop it down too far when you finish your sets.  Always finish bar work by moving the bar back onto the hooks, then stepping out and away.

Episode 1: How to use the power cage

Episode 2: How to load the squat bar

Episode 3: How to be safe in the power cage

Tomorrow: How to lift the bar correctly

Impatient? Watch the whole series on YouTube

Nicola-AddisonWith over 18 years of successful industry experience in some of the UK’s most prestigious wellness centres, Nicola Addison currently provides consultancy services to businesses and individuals in the UK and Europe. Having opened upwards of 18 independent exclusive commercial leisure facilities, she has had a successful career to date, both within large and small businesses with varying degrees of complexity.

Nicola is a well known industry voice and regularly publishes across the national press. Nicola is fully media trained and contributes to TV & radio as well as providing video content for her clients.

Read more:

Celebrity trainer secrets: PT to Caroline Flack and Pixie Lott says confidence is all about strength training

Modius – the new wearable tech that will help you lose weight by sitting still

30 Minute fat-burning workout for lower body – new Sweaty 30 series

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