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TSgt David Henry gives suggestions on how to lift without injury. Wear appropriate footwear and clothing. It's a popular trend to wear toe socks, but that's a good way to get your toes broken. Wear loose-fitting, comfortable clothes and shoes that cover your toes. Do a proper warm-up. It's easy to injure cold muscles, so you need a good 10-minute warm up before getting started. But be sure to warm up the muscles you are going to be using. If you only warm up your upper body, but then go do squats, your leg muscles are still going to be cold and vulnerable to injury. Use weight collars. These safety devices are attached to each end of the bar to keep the weights from slipping off and catapulting the bar. Use the buddy system. Spotters are a necessity on free weights to ensure you don't get the weight stuck on your neck or chest. But choose your spotter well. If you are 250 pounds and bench-pressing 300, it's probably not wise to have a spotter who weighs only 98 pounds because they aren't likely able to pull the weight off of you if necessary. It's safer to train with someone who's roughly the same weight class and strength as you. Know your limits. Many people try training to their ego rather than their body. They try to show off and lift more than they are capable of, which is a sure way to end up either hurt or embarrassed when you're having to have people pull weights off of you. Stay focused. There are plenty of distractions at the gym. But when you're working with heavy metal weights, you have to stay focused or you may end up in the emergency room. (Photo by TSgt Samuel Bendet)


OH HENRY!

TSgt David Henry gives suggestions on how to lift without injury. Wear appropriate footwear and clothing. It's a popular trend to wear toe socks, but that's a good way to get your toes broken. Wear loose-fitting, comfortable clothes and shoes that cover your toes. Do a proper warm-up. It's easy to injure cold muscles, so you need a good 10-minute warm up before getting started. But be sure to warm up the muscles you are going to be using. If you only warm up your upper body, but then go do squats, your leg muscles are still going to be cold and vulnerable to injury. Use weight collars. These safety devices are attached to each end of the bar to keep the weights from slipping off and catapulting the bar. Use the buddy system. Spotters are a necessity on free weights to ensure you don't get the weight stuck on your neck or chest. But choose your spotter well. If you are 250 pounds and bench-pressing 300, it's probably not wise to have a spotter who weighs only 98 pounds because they aren't likely able to pull the weight off of you if necessary. It's safer to train with someone who's roughly the same weight class and strength as you. Know your limits. Many people try training to their ego rather than their body. They try to show off and lift more than they are capable of, which is a sure way to end up either hurt or embarrassed when you're having to have people pull weights off of you. Stay focused. There are plenty of distractions at the gym. But when you're working with heavy metal weights, you have to stay focused or you may end up in the emergency room. (Photo by TSgt Samuel Bendet)

Related Imagery
The photos reveal the scrapes where the rider’s helmet struck the asphalt and road rash to the rider’s right wrist, the bottom left photo reveal some of the damage to his prized motorcycle as well as the unfortunate deer, which made it to the tall grass just beyond the side of the road before succumbing to its injuries. (Courtesy photos by Maj. Jason Ross)
The road tells part of the story. The skid marks and scuffs on County Road 85 in Autauga County, Ala., show the results of a May 7 motorcycle-deer collision. (Courtesy photo by Maj. Jason Ross)
Because of his protective equipment and training, Ross survived. He is now the commander of the 35th Maintenance Squadron at Misawa AB, Japan. (U.S. Air Force photo by Airman 1st Class Tiffany J. DeNault/ Released)
A happy Maj. Jason Ross stands in front of his brand new Harley Davidson Road King in July 2013. Little did he know the motorcycle would be totaled less than a year later while he was attending Air Command and Staff College at Maxwell AFB, Ala. (Courtesy photo by Maj. Jason Ross)
Using Google Earth, this map shows County Road 85, where Ross’s motorcycle struck the deer and where he, the motorcycle and the deer ended up. In the major’s case, that meant he rolled about 278 feet from the point of impact. (Info Graphic by David Stack)
A tire blowout that caused a two-ton minivan to veer into her path on Highway 90 near Knippa, Texas, Jan. 2, nearly cost 1st Lt. Laura Jones her life. (U.S. Air Force photo by Airman 1st Class Jimmie D. Pike/ Released)
A double amputee, retired Capt. David Berling, a 56th Contracting Squadron contract specialist at Luke AFB, Ariz., lost his legs in a 2007 plane crash. Photos include the aircraft wreckage and Berling still in a coma eight days after the mishap. (Crash photo by Brad Graverson and coma photo by David Berling)
Hunter stays more grounded these days. He is a civil engineer project manager at Goodfellow AFB, Texas, and a member of the Air Force’s 2014 Airman-to-Airman (A2A) Safety Advisory Council. He can be reached at stephen.hunter.8@us.af.mil. (U.S. Air Force photo by Tech. Sgt. Sarayuth Pinthong/ Released)
Second Lt. Stephen Hunter is no longer a “social” climber. He learned his lesson after getting drunk, falling from a tree and breaking 25 bones, including 20 in his back. (U.S. Air Force photo by Tech. Sgt. Sarayuth Pinthong/ Released)
Hunter got all-too-familiar with his wheelchair. Wearing a back brace, casts on both arms and brackets on his right leg, he spent the entire summer confined to his electric ride. (courtesy of Second Lt. Hunter)
His leg, still swollen and stitched after surgery, will continue to give him problems as he ages. Doctors have said arthritis will undoubtedly be in his future. (courtesy of Second Lt. Hunter)
X-rays help tell the tale. Hunter fractured his left wrist, driving the broken bone into his carpal tunnel. His right femur snapped in half, and a metal plate still holds the bone together. (courtesy of Second Lt. Hunter)
TSGT SAMUEL BENDET
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