Bumper plates have become a popular choice in the fitness world, especially for weightlifting exercises like the snatch, clean and jerk, and deadlift. Bumper plates have a unique design, made of thick rubber that absorbs the impact when the plate is dropped.
Although training with bumper plates offers many benefits, many people often make mistakes that can reduce the effectiveness of the exercise and increase the risk of injury.
What are Bumper Plates ?
Before discussing mistakes to avoid, it's important to understand what bumper plates are. Bumper plates are a type of weight plate made of rubber to reduce the sound and impact of dropping a weight. Bumper plates are often used in weightlifting because they allow athletes to safely perform exercises like the clean, snatch, and deadlift.
Advantages of Bumper Plates:
- Absorbs impact well.
- Reduce damage to gym floors.
- Provides a safer training experience.
- More durable than ordinary iron plates.
However, while bumper plates offer many benefits, incorrect use can hinder your training progress and even risk injury.
Common Mistakes to Avoid When Training with Bumper Plates
1. Not Paying Attention to Correct Lifting Techniques
The first and most common mistake is neglecting proper lifting technique. Many people focus on the weight being lifted without paying attention to proper form or technique. Poor technique can lead to injury, especially when the lift involves explosive movements.
What to do:
- Focus on the basic techniques in each movement.
- Don't rush to add weight, start with a light weight.
- Use the help of an instructor or trainer to ensure correct technique.
2. Using Bumper Plates That Do Not Suit Your Training Needs
Each type of exercise requires a specific type of bumper plate. For example, if you're doing deadlifts or cleans, make sure you use bumper plates that are large enough and durable. Using bumper plates that are too small or too light can not only impair your performance but also increase the risk of injury due to lack of stability.
What to do:
- Choose bumper plates according to the type of exercise.
- Use bumper plates that have a thickness and size that suits your ability and training goals.
3. Adding Load Too Quickly
While you may feel stronger or want to increase the challenge of your workout, increasing the weight too quickly can put strain on your muscles and joints, ultimately increasing your risk of injury. This is a common mistake made by beginners or those just starting out in weightlifting.
What to do:
- Increase the load gradually according to your body's ability.
- Focus on improving strength and technique, not just the amount of weight.
4. Not Using Proper Protective Equipment
Often, when training with bumper plates, athletes forget to use proper protective gear, such as weightlifting belts, wrist guards, or specialized weightlifting shoes. This can lead to instability during training and increase the risk of injury.
What to do:
- Use protective equipment appropriate to the type of exercise.
- Make sure the shoes you wear provide good support to your feet when lifting weights.
5. Ignoring Heating and Cooling
Inadequate warm-up before and cool-down after exercise can increase the risk of injury. Too often, people rush into exercise without giving their bodies time to prepare.
What to do:
- Do a light warm-up before exercise, such as stretching or light cardio.
- After exercise, be sure to cool down with stretching to reduce muscle tension.
Proper Technique for Using Bumper Plates
To get the most out of bumper plate training, ensure you follow proper technique. Here are some basic tips to keep in mind:
1. Focus on Correct Body Posture
Make sure your body is upright when starting the lift, with your feet stable and your back straight. A hunched back while lifting can cause serious back injuries.
2. Use Leg and Pelvic Strength
When you begin the lift, push the weight with the power of your legs and hips, not just your back or arms. This proper movement will help maximize strength and prevent injury.
3. Keep your arms not too straight
When performing the clean or snatch, ensure your arms aren't too stiff or too straight. Allow the weight to move smoothly, without putting excessive pressure on your arm joints.
4. Explosive Exercise with Control
Treadmill or light exercise can help prepare your body for heavier lifting, but make sure the movements remain controlled even if they are done quickly.
Benefits and Advantages of Training with Bumper Plates
Using bumper plates in weightlifting training has many advantages. Here are some of the main benefits you can get:
1. Increase Muscle Strength and Muscle Mass
Exercising with bumper plates can help improve overall body muscle strength, as it requires you to perform comprehensive movements that involve multiple muscle groups.
2. Improves Heart and Blood Vessel Health
Exercises that involve weight lifting can improve your cardiovascular health by strengthening your heart and improving blood circulation.
3. Increase stability and balance
Exercising with bumper plates requires you to maintain balance throughout the exercise. This helps improve body stability and reduces the risk of injury during daily activities.
How to Avoid Injury When Using Bumper Plates
1. Make sure the gym floor is stable and safe.
Unstable or slippery floors can cause bumper plates to slip or roll, increasing the risk of injury. Make sure your training area is level and free from obstacles.
2. Don't Ignore Your Core Muscles
The core muscles are a vital part of the body, providing stability and support. Ensure your core muscles are engaged during every weightlifting movement to prevent injury to the lower back or other parts of the body.
3. Get enough rest
Don't overexert yourself. Rest between training sessions to give your body time to recover. Overtraining can lead to muscle fatigue and injury.
Bumper plates are a highly effective and safe training tool when used with proper technique. Avoiding common mistakes like not paying attention to lifting technique, increasing weight too quickly, or not using proper protective gear is crucial to ensuring maximum training results and avoiding injury.
Always remember to maintain proper posture, use appropriate equipment, and get enough rest. With the right approach, training with bumper plates can be an essential part of your fitness routine for achieving greater strength, health, and fitness.
