7 Pro Strategies for Injuries-Free Lifting

 

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7 Injury Prevention Tips Every Lifter Should Follow

Video taken from the channel: Sean Nalewanyj


7 Pro Tips for Injury-Free Lifting 1. SAVE STATIC STRETCHING FOR LAST. Instead, he suggests opting for dynamic movements prior to a workout. Think air 2. BE SMART WITH YOUR EXERCISE ORDER. Start big and work small. In practical terms, focus on the large muscles first 3. SLEEP.

Aim for 7–8. Take a look at the ‘7 Top Tips For Injury-Free Lifting’ compiled by the Shrewsbury personal trainer team at On Form Fitness: 1. Static stretching last Static stretching creates instability at the joint, this will not help your strength-training. Rather than static stretching try opting for dynamic movements prior to a workout. Pro Tips Breathing Tips From Halle Berry’s Trainer. Hers Nutrition Follow these tips for an injury-free return to the gym. by Jesse Irizarry.

Click to share on Facebook (Opens in new window) This is a precondition for heavy weight training, unless we want to start racking up injuries. Not only that, but muscles need to be stretched. According to the 2018 Liberty Mutual Workplace Safety Index, injuries related to overexertion (lifting, pushing, pulling, holding, carrying or throwing) were the leading cause of workplace injuries accounting for more than 20 percent of all injuries and costing businesses more than $13.6 billion. Team lifting reduces the risk of injury, reduces fatigue and makes the task much easier. • RAISE/LOWER SHELVES: The best zone for lifting is between your shoulders and your waist. Put heavier objects on shelves at waist level, lighter objects on lower or higher shelves.

Here’s a brief intro to 7 of the more common injuries that can happen in the weight room, with tips to prevent them. 1. Disc Herniation (& Degenerative Disc Disease) Disc herniations are often caused by poor lifting mechanics. When a patient tells me that he got hurt picking something up, this is one of the first things on my diagnostic list.

Weightlifting done wrong can cause serious harm. Lifting weights and attempting to get stronger and bigger is no joke. You should always approach weightlifting with respect, common sense, and training knowledge.

In this article, we will discuss the most common weightlifting injuries and, of course, how to avoid them. Pro Tips 20-Minute Kettlebell Workout. Train like a fighter and look like a fitness model. Read article. Pro Tips Adam Peaty’s Tips to Improve Your Swimming.

Pro Tips Keep Yourself Mobile and Injury-Free. How to make sure you’re moving every part of your body. Read article. Pro Tips.

More people are lifting weights to strengthen bones and get a tight, toned body and more people are getting hurt trying. Lifting weights is great, say experts but you have to follow some. Only you know how your workout feels.

Listen to your body and don’t try to exercise through the pain. Pay attention to areas of particular personal risk, such as bad knees or a chronic back problem. Age can influence your risk for injury and you may want to adjust your workout routine for your changing body.

List of related literature:

INTRODUCTION Some of the well intended guidelines provided to workers to reduce the risk of low back injury often recommend to: “bend the knees and keep the back straight”; never jerk a load lift slowly and smoothly”; “adjust your chair to keep the back upright and the hips, knees, and elbows at 90 degrees”.

“International Encyclopedia of Ergonomics and Human Factors” by Raymond Bonnett, Waldemar Karwowski
from International Encyclopedia of Ergonomics and Human Factors
by Raymond Bonnett, Waldemar Karwowski
Taylor & Francis, 2001

Some of the well intended guidelines provided to workers to reduce the risk of low back injury often recommend to: “bend the knees and keep the back straight”; never jerk a load lift slowly and smoothly”; “adjust your chair to keep the back upright and the hips, knees, and elbows at 90 degrees”.

“International Encyclopedia of Ergonomics and Human Factors 3 Volume Set” by Informa Healthcare
from International Encyclopedia of Ergonomics and Human Factors 3 Volume Set
by Informa Healthcare
CRC Press, 2000

7 most common weightlifting injuries and how to

“Adaptive Sports Medicine: A Clinical Guide” by Arthur Jason De Luigi
from Adaptive Sports Medicine: A Clinical Guide
by Arthur Jason De Luigi
Springer International Publishing, 2017

To avoid injury to the lower back, use your legs instead of your back when lifting heavy objects and avoid carrying heavy objects above the level of the elbows.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

To minimize your chances of suffering one of these painful injuries, remember the rules for lifting: Keep your back straight and lift with your legs (Fig. 4.3).

“McCurnin's Clinical Textbook for Veterinary Technicians E-Book” by Joanna M. Bassert
from McCurnin’s Clinical Textbook for Veterinary Technicians E-Book
by Joanna M. Bassert
Elsevier Health Sciences, 2017

Proper lifting techniques are the key to minimize injury.

“Auerbach's Wilderness Medicine E-Book” by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
from Auerbach’s Wilderness Medicine E-Book
by Paul S. Auerbach, Tracy A Cushing, N. Stuart Harris
Elsevier Health Sciences, 2016

Remember: these tips are for minor injuries only.

“The City & Guilds Textbook: Plumbing Book 1 for the Level 3 Apprenticeship (9189), Level 2 Technical Certificate (8202) & Level 2 Diploma (6035): for the Level 3 Professional Plumbing Apprenticeship and Level 2 Technical Certificate in Plumbing” by Michael B. Maskrey
from The City & Guilds Textbook: Plumbing Book 1 for the Level 3 Apprenticeship (9189), Level 2 Technical Certificate (8202) & Level 2 Diploma (6035): for the Level 3 Professional Plumbing Apprenticeship and Level 2 Technical Certificate in Plumbing
by Michael B. Maskrey
Hodder Education, 2019

• Avoid repetitive and sustained lifting; use equipment or assistance to lift heavy objects.

“Pierson and Fairchild's Principles & Techniques of Patient Care E-Book” by Sheryl L. Fairchild, Roberta Kuchler O'Shea, Robin Washington
from Pierson and Fairchild’s Principles & Techniques of Patient Care E-Book
by Sheryl L. Fairchild, Roberta Kuchler O’Shea, Robin Washington
Elsevier Health Sciences, 2017

In addition to building strength and endurance, my resistance-training component included safety tips on how to lift objects and how to move one’s body to avoid muscle strain, backaches, hernias, and the like.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

Preventing injury: Strong arms help protect your elbows from harm.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • I have an issue for training volume. I found more usfull the total set/week indicatior as without rep range per set your total reps per week is pointless. I assume 8-12 rep range but could be 6-10 or 10-15. Can you tell us what’s you adviced range? Thanks a lot, you’re among the overall most usefull youtube guy, or the best one in my opinion

  • As someone who had injury in the past I also suggest to strengthen the muscles that support the joints, for example the holy rotator cuff to protect the shoulders, but also glutes for the knees, don’t underestimate any muscles in the body they are there for a reason, you don’t hear nobody saying “look my badass rotator cuff” or “look my strong gluteus medius” but they are holy muscles that will make you a lot stronger and healthy and so bigger faster, then learn to listen to your body, if you feel discomfort with some exercise, even with proper form, light weights and good strenght to support you, maybe it can be that you are just made this way, I for example have a “bad elbow” that requires a lot of attention with underhand gripping, you will learn to know your body by working out and that’s another thing that makes it a wonderful journey, and you will find ways to work around anything and fix any problem, you won’t need to give up anything when you know how to work around your imperfections

  • Our tendons are acquiring numerous micro tears and we do not feel it until the damage is done. A lot of people can benefit from taking three months off to let the tendons heal and when they return to training they may experience a new growth spurt.

  • Bodybuilding is about symmetry… using the split principle… most people are more concerned about getting a heavier bench press… another time-waster!

  • Warm ups for the muscles is very crucial… most people do not warm up the muscles…. they launched right into their work set… as you get older warm-ups takes longer… I use mind to muscle connection I never work out without it!

  • kkFunny, I just watched your video about deloads and decided that is just the ticket! Afraid there is a larger problem though. Your videos are vry clear and we averaage joes understand them and swear to abide by them. And we do until the stupids sneak back in-again. where is the magic buton tht will keep these stupids away.

  • I started watching your videos for about a month now I just injured my achilles a few days ago it’s minor though. Like what your putting out

  • I struggle reconciling stopping 1-2 reps short of failure, yet still progressively overloading. So what would reaching a plateau look like and what do you do when you reach one?

  • Don’t get too caught up into total volume. If you trialing more sets 4-5 per movement can lead to joint issues. Depending on the muscles they’re volume limited. 10-15 sets for biceps or triceps is just too much and you won’t grow unless you’re juicing.

  • As a 60 year old “athlete” I totally agree with these tips. Just wait guys….oh and frankly just to put a positive spin on getting older, I lift about the same as I did when I was in my 20’s but watch the the elbows and rotator cuff! Nice video Sean.

  • You touched on this but the trend in the natural bodybuilding community in recent years has been training your muscles/movement patterns with a high frequency (2-4x/week). I believe pushing frequencies up like this hurts your longevity. Sure you MIGHT make progress slightly faster in the short term but at what cost? For example my body feels so much better if I train things twice every 8-10 days rather than twice every 5-7 days. You can only handle so much volume in a given amount of time and progress levels out over time with genetic limits taken into consideration so I believe the differences between them are essentially negated.

  • Good video Sean definitely an area that isn’t discussed much. One thing I had issues with some joint pain but a change to diet, including more healthy fats (Essential Fatty Acids etc) seemed to solve that issue.

  • All very solid tips that I don’t think everyone is appling it how they should. Often times this things get overlooked and all that matters is going hard, but when injuries occur your mindset shifts completely

  • I am so glad that I found your channel. I have found running as a way of athletic art. The best part being, you have to be honest to yourself and what you put into your body will show what comes out when you train. Its so fun, to progress not just on the splits, but eating better and learning more about running hence your videos, thanks!

  • Hi sean, I have a dilemma. I have a weak lower chest (underdeveloped mass) and its surrounded by fat (the most stubborn areas of fat for me). I read an article and listen to fitness gurus that all I need is doing incline bench, if i doing flat or even decline bench, it gonna make the situations even worse because it could push the fat all over the places, so I better avoid that (based on what article and gurus said). Okay, I already consistent doing incline bench and I have a great result. But I still wonder what happened if i do flat bench with a certain period of time. I did flat bench then and my lower chest eventually starts to developed. I increase mass and getting leaner! by doing flat bench and I wonder if I try decline soon. So what’s your opinion to make my situation become less problematic?

    Thanks.

  • I love these videos, informative and fun. You guys are awesome…and may I say very attractive, that’s just a plus lol…keep it coming

  • I suddenly can’t do pullups or overhead press evenly…I used to be strong in these, 225 strict and 315 push press and 12 strict pull ups…now I cant do even half and always veer to the right…any ideas what might be wrong?

  • I’m still dealing with a knee problem that popped up in December. Had to stop squatting, but I could still deadlift without pain. Last week I decided to start squats again because my knee had been feeling good for the last few weeks. I started extremely light and after about 2 weeks of doing squats my knee started to bother me again. Tried doing deadlifts yesterday and warmups were fine, but on my second lift with my working weight my right knee started to hurt. Funny thing is my left knee is the one that was injured originally….

    How do you work quads when you can’t bend your knees?

  • I have a permanent shoulder problem where a certain range of motion I move my arm I have tender pain in the joint and thought it ended my lifting career. But with some good warmup and a few tweaks to certain lifts which keeps my shoulder in the comfortable pain free range of motion, I can lift with not much problem:)

    just wanted to share this to give encouragement to others who think they wont be able to perform due to a permanent injury.

    Stay safe.

  • Does anyone have a warming up video for me? And should i do a seperate one for every different muscle groep or could i do the same warm up just every workout

  • My biggest problem now is having ATP. Whenever I try and squeeze my glutes and squeeze my core, my lower right back rib cage muscle starts aching.

  • Good timing, just got back from the gym where I watched some bros go stupid heavy on cat back deadlifts super-setted with smith rack squats. The good news is that there’s a physical therapy clinic on the ground floor of the gym.