Very few people think about injuring themselves when they sign up for a gym membership or start working out at home. But Christopher Lee is here to tell you that even the most conscientious athlete can suffer an occasional injury. Let’s face it, weights are heavy, and some exercises require you to put your body in a vulnerable position.
Sports injuries can be severe and painful. There are three key components to staying injury-free when doing strength training: Posture, technique, and education. Today, Christopher Lee, a Buffalo-based fitness trainer, warns about the five most dangerous strength-training exercises and offers tips on how to perform them safely.
1. Bench Press
Of course, the bench press takes the top spot on this list. If you make a mistake while performing this exercise, you can suffer a crushed windpipe or worse. To minimize your risk, always use a spotter who is strong enough to lift the amount of weight you’re using. Always! No matter how experienced or strong you are, do not attempt the bench press alone. Also, study the correct technique. Don’t jump in right away and try to rep too much weight. You won’t be lifting anything heavier than a bottle of water if you tear your rotator cuff.
2. Squats
Squats are highly effective for toning the quadriceps, hamstrings, and glutes. But squatting too deeply or with weights centered incorrectly can injure your knees. Be sure to keep weights over your heels or midfoot and lower them slowly to no more than a 90-degree angle as you squat.
3. Leg Extension
The primary injury risk with this exercise is from extending the leg too hard or too fast. Protect your knees by keeping a 90-degree angle between the thigh and lower leg and extending smoothly. Also, don’t kick out or lock your knees while extending your legs during this exercise.
4. Biceps Curl
The biceps curl is one of the most effective exercises for building muscle in the bicep. But it can also cause painful injury to the elbows if you don’t pay attention to technique. Keep your wrists firm and straight while bending the elbow, and keep the release smooth to avoid overextension of the joint.
5. Deadlift
Awkward bending puts you at risk of severe and long-term spinal injuries with this exercise. To get the benefits of strong glutes, calves, hamstrings, and a firm lower back without putting yourself in danger, keep your back as straight as possible while lifting. Bend from the waist with arms pointing straight to the floor without overextending the spine’s natural curve. Also, bend your knees only slightly further to protect the back as well as the knees.
The Final Rep
The most important tip for avoiding injury while strength training is to learn the proper techniques from a trained professional. Too many people rely on friends or strangers at the gym to show them how to handle weights and other strength training equipment, but that can be a dangerous mistake.
If you’re new to weight training, seek the advice of a professional trainer who can show you the proper techniques that will protect your body while improving strength at a healthy rate.
About Christopher Lee
Christopher Lee of Buffalo earned a bachelor’s degree in exercise science, emphasizing sports performance from the State University of New York. He has dedicated himself to helping others look and feel more fit through proper diet and safe, effective exercise. Each of his clients receives the customized program and personal attention needed to meet their individual fitness goals.