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Process Paper

            In every gym there is always that one guy that is lifting an unimaginable amount of weight. We all want to be able to do that, but one reason the average person can't lift so much is they don't have the correct form for the lift. Believe it or not there are competitions for weight lifting. These competitions are scored on the ability to perform the lift correctly. If the form is bad on the lift then the competitor is disqualified. In weight training the better your form is the more weight you will be able to lift. In many instances a person who is weaker than another person can lift more weight because their form is better. This paper will walk you through the steps to correctly lift the three competition lifts of squats, bench press, and dead lift.
             The first lift I will walk you through is the squat. The squat is performed by squatting down and coming back up with a bar of weight on your upper back. The first step is to find a squat rack, and to put the appropriate weight on the bar. Now step up to the bar and put your head under, set your upper back against the bar. Lift the bar off of the rack and take one step back. Set your feet a little wider than shoulder width, make sure your toes are straight or pointed out just a little. You are now ready to squat. Drop your butt down slowly and squat to where your upper legs become parallel with the ground. While performing this lift keep your back straight by looking towards the ceiling. During this lift most of your weight should be on your heels. Once you have become parallel come back to your original position by rising and extending your hips forward. You may want to do more repetitions, but when you are done lifting set the bar back on the rack.
             The next lift to be performed correctly is the bench press. This lift is performed on a bench where you press a bar up from your chest. First, put the appropriate weight on the bar.


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