The Mental Side of Heavy Lifting: Overcoming Fear Under the Bar
Even though I’ve competed at high levels and coached dozens of lifters on national platforms, fear is still a real part of the process — not just fear of failure, but fear of not living up to our own expectations.
I remember a moment at Nationals in Colorado Springs where that fear showed up fast and loud. I had already secured a silver medal, and my coach looked at me and said, “We can go for the win.” The number he wanted to load? 191 kilos. A weight I had no business even considering at the time — a six-kilo PR clean and four-kilo PR jerk.
It should’ve been terrifying. And honestly, it was — for a second.
But what followed was one of the most powerful mental shifts I’ve ever had in competition.
I visualized it. I saw myself on the platform. I chalked my hands, set my eyes, imagined the clean and the jerk. And I told myself:
“You’ve earned this opportunity.”
I cleaned it.
I nearly stuck the jerk.
I didn’t win. But I learned something even better: how to believe in what’s possible before it’s proven.
👣 The Fear Isn’t Always the Barbell
For most athletes I coach, the fear doesn’t usually come from the weight itself. It comes from the second-guessing. It shows up in hesitation, negative self-talk, or slipping into old movement habits under pressure.
But here's the thing: fear and doubt can be trained just like technique.
Most lifters want to wait until the meet to “flip the switch.” I believe it has to start in your training. Train your intention. Train your approach. If you're working off a platform, then your platform mindset needs to be part of your reps, not just your max-out days.
🧘♂️ The Role of Mindfulness in Weightlifting
In the weeks leading into competition, we introduce tools like visualization and positive cueing to mentally prepare athletes for game day. Not just “think about making the lift,” but walk yourself through every part of the process:
Stepping onto the platform
Feeling the chalk
Locking in your sight line
Hearing the weight hit the floor
Mindfulness isn’t about meditation and silence. It’s about presence and awareness.
If you’re present with your thoughts, with your movement, and with your breath — especially under pressure — then you’ll be far more likely to perform at your best.
🚨 Fear Isn’t a Weakness — It’s a Signal
One of the big ideas I’ll be diving into during my “Weight Behind It” mindfulness series is this:
Fear doesn’t mean stop. It means pay attention.
It’s not something to eliminate — it’s something to work with.
Great lifters know how to feel fear, acknowledge it, and choose action anyway.
It’s why we visualize.
It’s why we breathe.
It’s why we don’t wait until competition day to deal with our mindset.
Final Thoughts: Mindfulness Isn’t a Bonus — It’s a Tool
This sport will always demand physical strength. But the lifters who stay in it long enough — and grow through it — are the ones who train their mental approach just as much as their back squat.
Whether you’re staring down a PR attempt or walking into a high-stakes meet, mindfulness isn’t just something nice to have.
It’s the edge that keeps you grounded when the pressure rises.
And just like the barbell, it takes reps.
🎤 Ready to Train the Strongest Muscle You Have?
If this resonated with you — the fear, the doubt, the reset moments, and the importance of mental strength — I invite you to join us for:
🧠 The Weight Behind It: A Mindfulness Speaker Series
This 3-part series will dive deep into:
How to build focus and clarity under pressure
Tools for managing stress, fear, and performance anxiety
Real conversations between athletes, coaches, and mental health professionals
Whether you’re chasing a total, returning from injury, or just trying to stay consistent — we’ll explore the mental tools that help you stay locked in, present, and powerful when it matters most.
Open to athletes, coaches, and parents — in person or on Zoom.
📅
Thursday October 9th 7:00pm
Tuesday October 28th 7:00pm
Friday Novemeber 21st 7:00pm
📍 Crossfit Mahwah 31 Industrial Ave, Mahwah, NJ or Zoom link sent week of event
👉 Sign Up Here: https://www.tri-statetraining.com/mindful-speaker-series
