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Journalism of Courage
The death of a 33-year-old Indonesian fitness influencer after a barbell he was trying to lift broke his neck has raised concerns about gym hygiene.
According to reports and videos circulating on social media, Justyn Vicky was working out at a gym in Bali, where he attempted a squat-press, with the barbell on his shoulders. However, he seemingly appeared unable to stand upright after going into a squat. With the weight bearing on him, he fell back into a sitting position as the barbell dropped on the back of his neck. The influencer, who has 30,000 followers on Instagram, was apparently trying to lift 210 kg and document it as a personal achievement. According to The Daily Mail, he had “a broken neck and critical compression of vital nerves connecting to his heart and lungs.”
Calling it a regrettable incident, functional medicine expert Vijay Thakkar advises that it is important to internalise the right technique before attempting to lift weights. “The guy had the bar on his traps, and as he descended into a squat at the bottom, he could not stand up from the load. Instead of throwing the heavily loaded bar back and escaping, he pushed the bar forward, which rolled over his cervical area and head, leading to his untimely death due to the shock caused by the sheer force of the heavy bar, which acted on his neck,” he says.
When caught in an awkward position, what should one do? “Throw it back. Ideally heavy lifts should be attempted in the confines of a squat rack. He attempted one outside the rack and hence it became very uncomfortable for him to let the bar roll back so that he could escape forward,” adds Thakkar.
Besides, Thakkar suggests that a graded protocol should be followed at all times. “Prep your body. Start with light or low weights. Add weights only after you have achieved balance, coordination and proper form. More importantly, know what to do when you feel light-headed or out of control while lifting a weight. Know how to drop the bar safely without injuring yourself in such a condition. Do not ever rush the lift, check your endurance and then attempt, under full guidance of your trainer and spotter. Do not attempt these techniques alone. Remember you are not into competitive body-building. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If not, you are only subjecting yourself to injury,” he says.
So here are some takeaways from the incident.
Lift only that amount of weight that your body can take. Do not push yourself: You can gradually increase weights only when your muscles are stronger.
Learn the technique: You must exhaust the full potential of motion in your joints. That boosts your capacity and form. And only your trainer or a qualified fitness specialist can tell you if your body is ready for higher weights.
Breathe: Most of us are tempted to hold our breaths while lifting weights. The correct way is to breathe out as you lift the weight and breathe in as you lower the weight.
Prep your body with strength training: This basically works on all major muscle groups. So weave it into your fitness routine at least twice a week.
Pause between routines: Do not exhaust all your muscles in a row. Devote a day to each muscle group. Also take a break between lifts.
Do a proper warm-up: Cold muscles are more prone to injury. So weight lifting should be done only after some form of aerobic activity or a warm-up routine.
Don’t try to over-achieve and get ambitious: Just because a benchmark has been set doesn’t mean you need to breach it then and there. Overloading can only injure and harm you, as seen in this case.
