Lately some of our more advanced programs have featured heavy single lifts, and a few of you aren’t quite sure how to go about it. Generally these heavy lifts have included back and front squats, deadlifts, cleans and snatches.

The first thing to have in mind is just how heavy you want to lift. A good estimate is adding 20% to the weight you can lift for 5 reps (which most of you are familiar with). Then begin warming up.

I like to lift for at least 3-4 sets before working towards a heavy single. So my preparation looks something like this:
- 1 set of 5 at 50% of what I expect to lift.
- 1 set of 5 at 75%
- 1 set of 3 at 85%
- 1 single lift at 90%
- 1 single lift at 95%
I know some people prefer shorter warm ups, in which case I simply abridge the above to a set of 5 (75%), a set of 3 (85%) and one single lift (95%) before making an attempt at a heavy single.

There’s also a couple of other things I keep in mind that I find helps me during heavy lifts:
- Think about technique, not the weight.
- Approach the lift with confidence (easier said than done!). Assume that you will lift it.
- Drive all the way through to the end of the lift. Don’t ease off after passing the sticking point!
- Rest as much as you need (this is much shorter for some people than others).

Hopefully this will give you some more clarity in preparing for a big lift!