Weightlifting Risk Assessment Template

Typical hazards & measures

• Inadequate warm-up/cool-down — Implement mandatory warm-up routines that include dynamic stretching and light exercises. Encourage cool-down sessions with static stretching and relaxation techniques after lifting. Educate weightlifters on the importance of warming up and cooling down to prevent injuries.
• Breathing issues from holding breath during heavy lifts (Valsalva maneuver) — Educate weightlifters on proper breathing techniques during lifts. Encourage exhaling during exertion phases. Provide training on avoiding excessive breath-holding. Monitor weightlifters for signs of breathing-related issues.
• Weights falling off racks — Ensure weight racks are properly secured and organized. Train weightlifters on safe weight loading and unloading practices. Use collars or clamps to secure weight plates on barbells. Conduct regular inspections of racks to ensure stability and safety.
• Poor posture — Provide training on maintaining proper posture during lifts. Use mirrors or video feedback to correct posture. Incorporate core-strengthening exercises to support good posture. Supervise lifts to ensure correct form.
• Lifting beyond capacity — Assess and match weights to individual capacity levels. Encourage gradual progression in lifting weights. Provide training on recognizing personal limits. Implement spotter assistance for lifts approaching individual capacity.