How to use it safely
As with any weight lifting equipment, remember to lift safely and properly using the correct technique. Avoid bending and stretching the spine while moving the weight. When lifting or supporting the Russian weight on the floor, start the movement by flexing your knees and hips while contracting your abdomen.
If you’re learning, do a couple of exercises in front of the mirror or, better yet, record a video while you train to then analyze your technique. This phase may take a little longer than usual, but it is worth it.
The most important thing is to find the right weight, so the first step to training with Russian weights is choose the right weight. Before you start training, try to guess what weight is right for you. Remember that you are trying to exert yourself without injuring yourself. If in doubt, seek advice from a coach if possible.
As with all types of equipment, focus on improving the quality of exercise performance with the Russian weight and maintain that quality of movement as you increase the number of repetitions or sets.
If you maintain the quality of movement, move to a Russian caliber of more caliber and repeat the process. This way you will increase the load gradually, which is the fundamental principle to ensure your progress in training, conclude from Freeletics.
– Everything you need to know to start doing exercises with weights