It was just another routine visit to the weight room for USC tailback Stafon Johnson. Suddenly, towards the end of his set of bench presses, the 275-pound bar slipped from Johnson's hands, falling faster than his spotter could react and landing firmly on his neck.
The bar damaged his airways, his throat crushed to the point that doctors described it as "mostly flat". The injury required seven hours of surgery, and including a tachometry to allow him to breathe. Johnson is now listed in stable, but serious, condition, and is still unable to communicate verbally.
Johnson's injury brings attention to a serious issue for athletes: overexertion in the weight room. While injuries usually occur when an athlete is attempting to put the bar back on the rack, Johnson acquired his injuries mid-set, suggesting that he might have been lifting more than his body could handle. In light of this, here are some weight lifting tips to prevent injuries while in the weight room.
Inhale/Exhale -Breathing properly during a set is very important. Before lifting the weight or performing the exercise take a deep, slow breathe. Exhale as you are lifting the bar or performing the exercise. Never hold your breath. Not getting enough oxygen into your system during weight lifting sessions could cause giddiness, blackouts or serious injury. If you cannot get enough air through your nose, breathe through your mouth. If you find yourself reaching the point of breathlessness, stop the exercise and take a break.
Ready, Set, Goal -Many people think that the weight room is a place to show off strength. However, to get the most out of a weight lifting session, an athlete should steadily increase the amount that they are lifting. Setting goals in the weight room is critical. Start off at a weight with which you are comfortable. If you find that it is easy, add weights in increments of 5-10 pounds, depending on the exercise. Record how much you are lifting during each session so that you can monitor your progress and avoid doing too much.
Pass the Protein Shake -Eating and drinking properly before, during and after a workout is essential for maximizing the benefits of weight lifting. Before working out, try consuming at least 20-30 grams of protein. If you are exercising for more than an hour, drink something with carbohydrates in it to help keep your body going. After finishing, make sure to grab another 20 grams of protein and 20 grams of carbohydrates. If you had a longer workout, you will need to consume more carbohydrates to restore your energy.
