I recently came across an epidemiologic review of weightlifting injuries in kids, which highlighted an increase in emergency department visits for both upper and lower extremity injuries in the last 20 years. While this may seem alarming, risk of injury is a real concern at any age. Teaching kids how to lift weights fosters self-confidence, body positivity, and proprioceptive knowledge. When it’s introduced correctly, it’s a lifelong skill that can positively improve a person’s health across the lifespan.
The National Strength and Conditioning Association has advocated for the introduction of weightlifting in youth, provided programs are methodologically sound and supervised by a trained professional. At-home training, self-guided training in a fitness center, or group sessions with inadequate supervision are likely culprits for the injuries listed in the study above.
Start with Simple Technique
Just like adults, teaching kids how to lift weights starts with no weight at all. There are essential movement patterns that should be mastered before any weight is added to the mix. Starting with a dowel / broomstick / pvc pipe is an excellent way to move the body with the feel of a bar, but without the risk of injury. (If you’re wondering why machines aren’t an option, it’s because they’re not made to fit pediatric sizes. Even on the smallest setting, they’re often too large for young lifters.)
Squat - Focus on pushing the hips back, and sitting back on the heels while keeping the knees aligned with the toes to avoid knee cave (valgus). As the body lowers into the squat, the spine should not round or fold forward. Having a small stool or chair behind them to feel adequate depth is ideal.
Lunge - A proper lunge should begin with the feet on railroad tracks, rather than a balance beam. There should be appropriate width both side to side and front to back in the feet. The torso should remain upright while the back knee drops straight down. Both feet should stay pointing straight ahead. If the back foot tries to turn out, it’s because the hip is lacking extension (the ability to move behind the pelvis).
Hinge - Being able to move about the hips, or to hold a hinge position is a critical step for bent over rows, RDLs and a variety of other upper and lower body movements. A proper hinge starts with pushing the hips back, while maintaining a neutral spine. It’s easier said than done with wiggly bodies and goes hand in hand with proper core bracing.
Overhead Push - Moving weight overhead requires sufficient core stability. My favorite way to coach this movement is by setting up a split stance to eliminate excessive rounding in the low back. The pelvis should be tucked with the core braced. Instruct the lifter to exhale during the press and inhale on the return.
Press - Whether an incline press or a bench press, teaching proper pressing mechanics begins in the starting position. The elbows should be tucked slightly to elicit effective shoulder engagement. A strong belly and powerful breath, coupled with a 5 point stance (feet flat on floor, hips on the seat, upper back and head back and hands on the bar) set up the lifter for success.
Pull - As the arms pull weights toward the body, the shoulders can often compensate by “shrugging” up toward the ears. Keeping the shoulders back and down allows the back to facilitate the movement. Bracing the core and pulling from the back (but not with the back) is a key facet of movements like rows or deadlifts.
Safe Programming
Every training session should start with a dynamic warm up:
10-15 minutes of cardio to prime the system
Dynamic movements that align with the training session. Examples: leg swings, glute bridges, plank walkouts, etc.
As your young lifter begins to work on the technique mentioned above, they should be able to complete 1-3 sets of 6-15 bodyweight reps with successful technique before progressing to weighted lifts. Once it’s safe to introduce weights, I’m still a fan of at least one bodyweight set to reinforce technique, expand the warm-up, and prime the brain for how the lift should feel.
In addition to effective technique, proper core bracing and breath should be utilized. The idea is to exhale during the challenging part of the lift and inhale on the return. If control is lacking on the return, work on cueing the athlete to “slow down on the way back home”.
Lifting on two non-consecutive days per week with an emphasis on leisure physical activity (and play!) helps keep movement fun and keeps post-exercise soreness at bay. Youth may benefit more from variety within their routine, so logging programs and weights used can be helpful for both engagement and proper progression. This can also be a great tool for exercise education in adolescent lifters, while giving them a voice in their exercise routine.
Ultimately, the best way to teach your child how to lift is to lead by example. If you’re uncomfortable with your own technique, one option may be to hire a trainer for both you and your child. Learning together can offer a bonding experience through shared success (and frustrations).
For experienced lifters who may have more confidence in technique and coaching, starting with the key movements above - even in preschoolers - can also help them grow their own confidence as they learn to move their bodies in new ways.
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