Facing heavy weights can be as much a mental challenge as a physical one. Even the most experienced lifters, like Chad Wesley Smith, have moments of hesitation under the bar. During a recent heavy deadlift session, Chad shared his experience of pulling 300kg to mid-shin before stopping, admitting, "I'm scared."
Fear of heavy lifting often stems from:
Past Injuries: Previous injuries can create a mental barrier, making you fear re-injury.
Physical Discomfort: Straining under maximal loads can trigger hesitation.
Performance Pressure: The desire to hit big numbers can overwhelm your focus.
For Chad, the memory of severe back pain—so intense that standing for minutes caused unbearable pain—played into his fear. That experience planted a seed of doubt about whether he could lift heavy again.
Acknowledge Your Fear
Recognize that fear is normal. Acknowledging it allows you to address it instead of avoiding it.
Rebuild Confidence Gradually
Start with submaximal loads and progressively work back up. Focus on quality reps and technique to rebuild trust in your body.
Visualization Techniques
Mentally rehearse successful lifts. Visualizing yourself executing the lift with control helps reduce anxiety.
Controlled Exposure
Incorporate heavy singles at lower intensities to adapt psychologically and physically to heavy loading without excessive strain.
Lean on Your Support System
Surround yourself with training partners and coaches who can offer encouragement and feedback. Chad's candid moment with Marissa helped him confront his fear.
Prioritize Recovery and Mobility
Address any lingering discomfort with proper recovery, mobility work, and warm-ups to feel more secure under load.
Chad's breakthrough in pulling 300kg was more than just a physical feat—it was a victory over self-doubt. By respecting the process and gradually pushing past mental barriers, lifters can rediscover their strength.
Remember: Strength isn't just about how much you lift—it's about overcoming the obstacles that stand in your way. Stay patient, trust your training, and know that fear is just another weight you can lift.
