6 Best Moves to Lift Heavy Weight

Go heavy or go home! This rally cry is held up as canonical scripture by meatheads around the globe looking for a ticket to strength and hypertrophy heaven.

The expression sounds contagious and has even made one bodybuilding t-shirt company heaps of dead presidents. Ample in-the-trenches and anecdotal evidence suggest maximizing size and strength require you to lift heavy.

Since heavy pig iron is a prerequisite for building a no-nonsense physique, is there a way to lift heavy safely?

It’s not a yes or no answer, it’s a “depends.” Unfortunately, society tries to over simplify everything; heavy lifting is safe, assuming your technique is sound and the movements are chosen wisely.

Let’s take a look at six movements you can perform safely with maximal weights.

Statistics don’t lie, assuming you do not have any limiting injuries (generally back, hips or knees) and technique is sufficient, it is safe to squat heavy.

As long as your shoulders and elbows are healthy, it is safe to bench press heavy, assuming you lift with proper technique.

If technique is solid and you have no issues with your back, knees or hips, heavy deadlifts are a safe option.

Olympic lifts require great technique; assuming you are technically proficient, the risk of getting injured while lifting maximal weights in training and competition is much lower than traditional sports. 

As long as you are technically sound and have the mobility to perform snatches heavy, science confirms the risk of getting injured is relatively low.

Not only are sled drags one of the most effective quad builders, it’s extremely safe to pull with all of the strength you can muster as heavy as possible.

Lifting heavy weights cannot only help you get strong and jacked but can even be a healthy pursuit. With proper exercise selection, lifting heavy does not have to equate to injury; assuming you have no pre-existing injuries and have mastered technical proficiency.