Kids lift weights correctly to avoid injury

Eleven-year-old Alex Miller said he attended a weightlifting camp last month "so I could learn to lift weights by myself and not get hurt."

Alex Miller

The 7th grader from Chesterfield attended a weightlifting camp sponsored by the John F. Kennedy Catholic High School in Ballwin. Most of the kids attending were high school students.

But, weightlifting coach Eric Wilhelm said he has been seeing more younger kids in recent camps. And, with younger kids, he uses a different teaching technique than for more mature high school kids.

With younger kids, he stresses the need for proper lifting form and technique and little emphasis on heavy weights. And, he added, young kids also need to develop a proper mental attitude about lifting

Wilhelm said, "The biggest mental obstacle to proper weightlifting for younger kids is that they think they should see quick results. We have to make them understand that improving their strength takes time. It's a marathon, not a sprint."

Most kids-both young and old-in the JFK weightlifting classes are doing it to make themselves better athletes.

For instance, Alex Miller wants to get stronger so he'll be a better football player. He's a lineman who will be playing in the Junior Longhorn football program affiliated with the Parkway School District. He attends Ascension Catholic School in Chesterfield.

James Hauler

Twelve-year-old James Hauler will be a 7th grader at Our Lady Queen of Peace School in House Springs. He said his football coach wanted him "to build some muscle over the summer."

James said he plays free safety on defense for his 12-and-under team in the Jefferson County Youth Association football league. He said, "My coach says I've very fast but need to get stronger."

Kevin Feltz

Twelve-year-old Kevin Feltz will be a 7th grader at Ascension Catholic School in Chesterfield. He said he was taking the weightlifting classes also to get stronger for his sports--baseball and basketball.

Coach Wilhelm said there has been a big change in the attitudes of baseball and basketball coaches concerning the need for weightlifting. Weightlifting isn't just for football and other strength sports anymore, he said.

He said in present-day college basketball programs "weight training is an everyday occurrence." In the past, coaches and players thought bulking up would slow them down in basketball. Now, weight training is considered good for speed and jumping ability.

But, Coach Wilhelm said "more aggressive weightlifting (using heavy weights)" can be very detrimental to young kids. One major reason is that heavy weights put too much strain on young joints that are soft because the kids are still growing.

He said his lifting routines for younger kids involve more repetitions and less weight. Also, he stresses the need for kids to learn which muscle groups are affected by which lifting techniques.

When a kid gets older-about a sophomore in high school-the weightlifting can involve heavier weights. "Younger kids use a high number of repetitions and light weights; older kids use less repetitions but heavier weights," he said.

Concerning younger kids, he said, "We want them to be able to name the muscle groups that are being exercised," he said. This helps them feel the muscles that are responding to specific exercises, he added.

Kevin Feltz said he began playing sports at the local YMCA when he was a pre-schooler. Now, he likes baseball the best.

He terms himself "a pretty decent hitter." But he knows he needs to be more agile when he plays his 3rd base position. One of the camp's weightlifting exercises involved helping the kids develop better balance, an important consideration in playing the "hot corner."

Kevin said he has some weight equipment at home. He said he uses the 8-lb. dumbbells for morning exercises.

James Hauler said he and his older brother have a "universal weight machine" at home but he doesn't use it regularly.

He said the JFK camp was his first weightlifting camp.

Alex Miller also was in weightlifting camp for the first time this year. He said his home weight equipment also was limited to dumbbells.

One of the added perks of the JFK weightlifting camps is that the school weight room is open all summer long. Kids who have completed the camps can drop in and use the equipment even after the camps are over.