Double Dipping in Weightlifting: What It Is and Why You Should Avoid It

Double dipping in weightlifting is a common mistake that many lifters make. It is when you perform two or more lifts without putting the barbell down in between. This can lead to improper form and even injury, as your body is not given a chance to reset between lifts.

If you are new to weightlifting, you’re probably tempted to try to lift as much weight as possible as quickly as possible. However, kindly remember that proper form and technique are key to preventing injury and maximizing your gains. Double dipping may seem like a shortcut, but it can actually hinder your progress and put you at risk for injury.

What is Double Dipping?

Double dipping is a weightlifting technique that involves using momentum to lift a weight instead of relying on your muscles to do the work. It’s when you use your legs to push the weight up while simultaneously using your upper body to pull it up. This technique is often used by beginners or those who are trying to lift heavier weights than they are capable of.

Types of Double Dipping

There are two types of double-dipping: knee bend and hip thrust. Knee bend double dipping involves bending your knees and using your legs to push the weight up while your upper body pulls it up. Hip thrust double dipping involves thrusting your hips forward to lift the weight while your upper body pulls it up.

Double dipping can be dangerous because it puts unnecessary strain on your joints and can lead to injury. It’s important to use proper form when weightlifting to avoid injury and, of course, get the most out of your workout.

Why is Double Dipping Controversial?

There are pros and cons to this controversy. Here we elaborate on why people are against and support the idea.

Arguments Against Double Dipping

Double dipping in weightlifting is a controversial topic among athletes and coaches. Many argue that it is unfair and violates the rules of the sport. Double dipping occurs when an athlete lifts a weight, puts it down, and then lifts it again without fully resetting themselves.

This allows them to use the momentum from the first lift to help them with the second lift, giving them an advantage over other athletes.

Some argue that double dipping is cheating and goes against the spirit of the sport. They believe that athletes should have to fully reset themselves between lifts to ensure fair competition. Double dipping can also lead to injuries if an athlete has not properly warmed up or if they are using improper form.

Arguments For Double Dipping

On the other hand, some argue that double dipping is a legitimate technique that can help athletes lift heavier weights. They believe that as long as an athlete follows the rules and does not violate any regulations, they should be allowed to use whatever technique works best for them.

Proponents of double dipping argue that it is a skill that requires practice and that athletes who are able to master it should be rewarded for their hard work. They also point out that many other sports allow for similar techniques and maneuvers and that weightlifting should be no different.


Effects of Double Dipping on Weightlifting

While it seems trivial from the outside, double dipping has some effects if you do it.

Impact on Performance

Double dipping in weightlifting, or performing a lift more than once without completing it, can have a significant impact on your performance. By not completing the lift in one fluid motion, you are expending unnecessary energy and putting additional strain on your muscles.

This can result in decreased strength and endurance, making it harder to complete lifts and achieve your goals.

Impact on Fairness

Double dipping can also have an impact on the fairness of weightlifting competitions. When athletes are allowed to perform lifts more than once, it can give them an unfair advantage over others who are only allowed one attempt.

This can lead to frustration among competitors, ultimately detracting from the overall spirit of fair play.

Impact on Safety

In addition to its impact on performance and fairness, double dipping can also be a safety concern in weightlifting. By attempting a lift multiple times, you are increasing the risk of injuring yourself and those around you. This is especially true if you are really worn out or have already strained your muscles during previous attempts.

How to Avoid Double Dipping

Here’s how you avoid double dipping, both as an athlete and a coach.

Tips for Athletes

To avoid double dipping in weightlifting, athletes should focus on maintaining proper form and technique throughout their lifts. This means keeping their feet firmly planted on the ground, maintaining a stable core, and avoiding any unnecessary movements that could cause them to lose their balance.

In addition, athletes should focus on maintaining a consistent pace and rhythm throughout their lifts. This means avoiding any sudden or jerky movements that could cause them to lose control of their weight or lose their balance.

Finally, athletes should be sure to take adequate rest between sets to allow their muscles to recover and prevent fatigue, which can increase the risk of double dipping.

Tips for Coaches

Coaches can help their athletes avoid double dipping by providing them with proper training and guidance. This includes teaching them proper form and technique, as well as providing them with feedback and corrections as needed.

In addition, coaches should encourage their athletes to focus on maintaining a consistent pace and rhythm throughout their lifts and to take adequate rest between sets to prevent fatigue.

Finally, coaches should be sure to monitor their athletes closely during their lifts to ensure that they are maintaining proper form and technique and to provide them with feedback and corrections as needed.


In weightlifting, double dipping is a common mistake that can lead to disqualification. To avoid double dipping, you need to be aware of the rules and regulations of the sport. Remember to keep your elbows locked and avoid any downward movement of the barbell after the initial lift.

Double dipping can also be caused by a lack of strength or technique. To improve your performance, focus on building your strength and perfecting your technique. Practice with lighter weights and gradually increase the weight as you improve.

In addition, it’s important to work with a qualified coach who can provide you with guidance and feedback on your technique. A coach can help you identify any weaknesses or areas for improvement and provide you with customized training plans to help you reach your goals.

Finally, remember to always follow proper etiquette in weightlifting. Respect your fellow athletes and judges, and always follow the rules and regulations of the sport. With dedication and hard work, you can avoid double dipping and achieve success in weightlifting.

Frequently Asked Questions

Here are additional related questions to further enlighten you.

What is double dipping in weightlifting?

Double dipping in weightlifting is when an athlete attempts to lift the same weight more than once in a single competition. This is not allowed in most competitions because it gives the athlete an unfair advantage over their competitors.

Why is double dipping not allowed in weightlifting?

Double dipping is not allowed in weightlifting because it gives the athlete an unfair advantage over their competitors. If an athlete is allowed to attempt the same weight multiple times, they have more opportunities to lift, which can give them an advantage over other athletes who only get one attempt.

What happens if an athlete double dips in weightlifting?

If an athlete double dips in weightlifting, they will usually be disqualified from the competition. This means that they will not be eligible to continue competing and will not be eligible for any awards or prizes.

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