Heavy breathing, nerves running wild, excited but scared……lifting heavy is a ride!
Whether you are hitting a top single in front of others, participating at one of our lifting parties or stepping onto the powerlifting platform – whatever the event or experience may be that you are gearing up for, emotions will be heightened.
The thing about lifting, ladies, it is challenging! Testing singles, and looking to lift numbers you haven’t hit before is not something that everyone engages in because it is scary and nerve wracking. We are attempting a physical feat that requires our body to withstand the weight of the load to make a successful lift.
Heavy lifting and 1RM testing is a special little pocket in the overall modality of strength training that exists for the courageous ones. The ones of us that say “I’m shit scared but Imma do it anyway!”.
Whether we have hit the number before or it is a number that is uncharted territory, when it starts to get into your definition of “heavy” we have to zero in and call on some strategies to help us gain control for the task at hand.
Let’s look at some hacks to help you come out of your head and ready to hit it:
Breathe instead of huffing and puffing
The bar is loaded, ready to go. You may feel your traps coming closer to your ears and your body tense up before you have even touched the bar. Just like your breathing drills before you start your sessions in the week – hand on your belly, start to work through your diaphragmatic breathing. Take a few big breathes with long exhales counting out for 6 seconds. Calm down your breathing (and your mind) by focusing on counting.
You are right there with the bar, you have done the work. Now it’s time to give it a go! Affirm with yourself the outcome that you are after. Affirm with yourself how this lift is going to go! Affirm with yourself that you are a strong, capable woman who is ready to give it a nudge.
YOU GOT THIS GIRL!
GIVE IT EVERYTHING!
Remember your sequence
If you weren’t in a position to attempt this weight, your Coaches wouldn’t have given it to you. You have done the grunt work, you have been working on and writing down your cue’s, read through and remember your lifting sequence so that it is short, sharp and clear. Don’t over complicate it with lots of things, you won’t remember it.
Brace Lats Legs Push!
Smile, have a laugh and give it a good hard crack!
When in our lives do we get regular moments to feel our physical power and all the emotions that come with it? This is not part of our day to day lives every single week. Testing max lifts occurs after blocks of training under our belts throughout the year. These are the moments we train for so remember to have a smile and a laugh and just give it a go! You will hit some lifts, you will also fail some lifts – this is the nature of what we are doing! A failed lift does not define you, just like a successful lift doesn’t encompass all that you are. These are all moments and experiences along the way that we can collect and live through.
Give it a good crack and leggo!