Lifting Heavy - Making it safe & successful for the whole community
Since January we have been offering a class called The Heavy. It is an opportunity for our members to explore lifting heavier weights in a safe and supportive environment. It has been amazing to see people discover their edges and to play with the idea of working to failure, or going beyond what they thought was possible.
Reaching a point of failure is an interesting concept in our society where failure is often frowned upon. There can be a flood of emotions that arise with this idea of not being ‘good enough’ to complete a task. We are so proud of how each and every person has managed to see this place of failure as an opportunity to build resilience and gain motivation.
We have worked very hard to create an environment of autonomy and embodiment, where each student is encouraged to check in with how they feel and choose what is right for them. More often than not, we are capable of things beyond what we imagine. We have noticed that in this group environment many students have been willing to try a weight that would exceed what they may have chosen if they were training on their own, AND have surprised themselves as to what they are capable of (ex. Someone recently levelled up their sumo deadlift from 165lbs to 210lbs in one class with some encouragement and small technique tweaks).
To ensure this higher risk experience is sustainable for our community, we include pieces of discussion around how to stay safe in each class. Keep reading to gain an understanding around our guidelines for mindset and spotting to make The Heavy successful for you.
Basic Guidelines
Check Your Ego at the Door: The first step to success in The Heavy is stepping back from the ego, or wanting to lift heavy because “someone else did” or to prove something to someone (other than yourself). Instead of focusing solely on lifting heavy weights, reflect on your purpose for engaging in the challenge. Understanding your "why" for lifting heavy will not only motivate you but also contribute to a supportive environment where everyone's goals are respected.
Prioritize Technique: While lifting heavy weights can be exhilarating, technique should always take precedence. Training with improper form not only increases the risk of injury but also reinforces bad movement patterns. We are brain based trainers and we encourage our community to understand the neuroscience behind effective strength training and prioritize programming good technique from the outset.
Embrace Community Support: In The Heavy, finding joy and inspiration in supporting your fellow classmates is essential. Celebrate each other's victories, offer encouragement during challenging sets, and foster a sense of camaraderie that strengthens the entire community.
Requirements of an Effective Spotter
Spotting is an important element of The Heavy for any lift where your body is between the weight and the floor, such as front/back squats, bench press, overhead press or barbell lunges. On top of thorough demonstrations specific to the movement being offered during each class, we touch on 5 important points in regards to proper spotting:
Clear Communication: Effective spotting begins with clear communication between the lifter and the spotter. You must communicate either that you feel safe and comfortable to act as spotter, or that you don’t feel comfortable and would prefer someone else to support. As spotters, we need to be able to use our voice in order to keep the person doing the lift safe.
Technical Awareness: A good spotter possesses keen technical awareness of the movement being completed and can identify improper form or potential hazards before they escalate. Stay attentive and be ready to intervene when necessary to maintain safety.
Equipment Expertise: Familiarize yourself with the equipment used in The Heavy, including barbells, racks, barbell collars and safety mechanisms. This ensures that equipment is being used properly and can be adjusted as needed.
Strength and Stability: A spotter must be physically capable of supporting the weight being lifted. Ensure that you possess the strength and stability required to assist the lifter safely.
Spotter Stance: Adopt a stable spotter stance, positioning yourself in close proximity to the lifter without obstructing their movement. Maintain readiness to intervene while allowing the lifter to execute their lifts independently.
Other Measures of Safety
Within this class, we ask a lot of our students, which is why we have limited attendance to AutoPLAY Monthly & Annual pass holders, volunteers and coaches only. This ensures that we already have established relationships with those showing up, and that we have strong lines of communication and trust. There have been many times where we have asked a student to reduce weight and revisit technique, or to even go back to bodyweight only. Our students need to trust that we have their best interest in mind and that we will always do our best to maintain safety, while encouraging them to listen to their bodies and find their edge. There are prerequisites to attending the class which include proper technique for deadlifting and squatting, which we teach regularly in our other classes.
We are here to support you in lifting heavy for your basic lifts. The content of The Heavy will rotate between deadlift variations, squat variations, lunge variations, horizontal and vertical presses, and horizontal and vertical pulls. If you are keen to try but nervous to step into your first class, let’s talk about it! The Heavy takes place on Saturdays from 10-11:15am and rotates between some of our core coaches. Hope to see you there.
