Find Your Focus Point

What I am referring to by the title of this article is, that you need to have a 'focus point' on the wall of your gym to keep your eyes fixed on throughout your lifting.

The point could be a clock, a mark, or a trophy. You could even draw an 'X' on the wall, but please make sure you get the appropriate permission first, we do not want any angry letters being sent to Lifting Times!

We use an 'X' drawn on the walls at St-Birinus Weightlifting Club.

Where To Place The Mark/ Object?

The mark or object should be above your head height on the opposite wall (the wall you are facing when you lift). Aim for 15 degrees above your standing eye level.

Once you've done this, you need to hold your gaze on it throughout the lift. From the set position, to the second pull, to catching the bar and finishing the lift.

Be sure that you do not let your eyes slip.

But Why You Ask?

Here are the main benefits of picking a focus point on the wall throughout your lift:

  • It keeps your head up, which in turn keeps your spine in line (and also keeps your back tight).
  • Beginners tend to look down at their feet when learning the technique - this is a simple way to correct this.
  • It's good for your mentality. "Where focus goes energy flows". If you are looking at the floor, the bar is going to end up there as a missed lift. If you're looking up, you're more likely to drive up with the bar and complete the lift successfully.

We hope you found this useful. Let us know what you've been using as a focus point in the comments below!

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2 thoughts on “Find Your Focus Point

  1. In the weightlifting article for old age lifters it shows a blue coloured skeleton in the correct set up or ‘key one ‘ position. The head is in the more natural ‘neutral ‘position and is not being forced backwards between the shoulder blades! This ‘neutral position’ is obtained by focusing the eyes on a point on the floor two meters away from the bar when in the ‘key one’ position. Maintaining the ‘neutral’ head throughout the lift will encourage an upward drive with legs, hips and shoulders rather than the centrifugal force swing caused by the head and shoulders being lurched backwards with the bar going forwards in compensation and then finishing with a broad loop at the top, risking shoulder injuries. The loop at the top needs to be narrow and under control for consistent, perfect balance. In weightlifting and sports such as golf, the high jump and reverse diving remember the golden rule ‘The body always follows the head’ This rule is especially true and to the detriment of golfers, ‘Head up’ causing so many topped shots and bad language!
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