Use Your Head
The position of the head during an exercise actually matters a lot for how heavy you can lift. Many people bend their necks backward when squatting, which blocks the nerve pathways in the neck region, because it is dangerous for the body to move with full force when the joints are not properly aligned. Therefore, you can’t utilize the full strength of your muscles.
Therefore, focus on keeping your head in a natural extension of the spine.
Hold Your Breath Weightlifters use the so-called Valsalva maneuver, which ensures as much stability as possible in the body during the lift, something you can learn from. When you inhale and hold your breath, a “shield” is created around the body’s core, which allows you to lift heavier weights and reduces the risk of injury.
In a squat, for example, you take a deep breath just before you start the movement, then hold your breath. Only when you are past the hardest part of the lift, and almost back in the top position, do you exhale.
Change Your Grip
In some exercises, your grip strength can limit how much you can lift. If you use, for example, a double overhand grip in deadlifts and struggle to hold the bar, try instead a mixed grip, where one palm faces away from you and the other towards you.
A third grip is the hook grip, where you wrap your thumb around the bar and lock it with your index and middle fingers. This can also be used in pull-ups if you struggle to hold on.
