1.25 Kg Barbell Plates

 

Pre-battle preparation

 

Equipment selection:

• Shoes: flat hard-soled shoes (weightlifting shoes/Converse canvas shoes), heel height ≤1cm

• Belt: Use a 13cm wide powerlifting belt for heavy weight training to increase intra-abdominal pressure

• Magnesium powder: solve the problem of insufficient grip caused by sweaty hands

 

Barbell setting:

• Standard barbell plate diameter 45cm (20kg Olympic plate), ensure that the barbell height is 22.5cm from the ground

• Use hexagonal barbell plates to avoid rolling risks

 

Physical activation:

• Dynamic warm-up: high leg raises, cat-camel pose, and deadlifts 2 sets × 15 times each

• Neural activation: walk sideways with elastic band for 1 minute to activate the gluteus medius

 

Precise start

 

Foot position:

• Feet hip-width apart, toes abducted 10-15 degrees

• Align the barbell bar to the midfoot (just above the shoelaces)

 

Grip:

• Overhand grip (palms facing inward) or overhand grip (one hand overhand and one hand overhand)

• Grip is shoulder width, arms hang naturally without bending

 

Joint preload:

• Flex hips and sit back, shins lightly touch the barbell (do not actively move knees forward)

• Tighten shoulder blades, keep spine rigid and neutral (imagine holding a credit card under the armpits)

 

Explosive pull

 

Force sequence:

• Phase 1 (0%-30% stroke): Push the ground with both feet, legs start

• Phase 2 (30%-70% stroke): Push the hips forward, the barbell rises against the legs

• Phase 3 (70%-100% stroke): Hip joints fully extended and locked

 

Mechanical points:

• The barbell trajectory is always perpendicular to the ground, and the ideal path is close to the calf-knee-thigh

• Keep the head naturally neutral, avoid excessive backward tilt and cause cervical spine pressure

 

Peak lock

• Completion standard:

• Scapula retract and sink, chest open

• Push the hips forward to form a straight line with the body, knees fully extended

• Avoid excessive back extension (risk of lumbar hyperextension increases by 300%)

 

Controlled lowering

• Eccentric phase:• Hip flexion leads, hips push back, barbell lowers along the original path

• Keep core tight until barbell touches the ground (full control, no free fall)