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Avoiding Injuries with Strength Training

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  • Avoiding Injuries with Strength Training

    Hey Gang-

    I just posted a new article on my blog about avoiding injuries from strength training. As always, comments on the blog are encouraged!

    -Al
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com

    sigpic

  • #2
    Wow, avoiding injuries by doing deadlifts. I wonder how many people that will work out for?

    Comment


    • #3
      Good advice Al - and yes, I agree that the deadlift should be a mainstay exercise. Not really sure what bookstorecowboy is on about.
      Sandbag Training For MMA & Combat Sports
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      • #4
        Originally posted by bookstorecowboy View Post
        Wow, avoiding injuries by doing deadlifts. I wonder how many people that will work out for?
        It will work for anyone who does their deadlifts with proper form. Sure, you can injure yourself by deadlifting with poor technique, but that's true for pretty much any exercise.

        Originally posted by Coach Palfrey View Post
        Good advice Al - and yes, I agree that the deadlift should be a mainstay exercise. Not really sure what bookstorecowboy is on about.
        Thanks, Coach!
        "In theory, theory and practice are the same. In practice, they couldn't be more different."

        "You can have anything you want, but you can't have everything you want."

        My blog: http://www.AlKavadlo.com

        sigpic

        Comment


        • #5
          Great stuff Al, as usual. Bookmarked.
          I am getting my 12 year old son into a steady routine and the master list of exercises is perfect for getting him stronger and faster.
          People too weak to follow their own dreams will always try to discourage others.

          Comment


          • #6
            Nice Al,

            I have always followed the "for every push do a pull" and never had anything worse than a minor strain or shin splint..

            Cheers

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            • #7
              Good stuff. Deadlifts are a must ! If you asked any 'Average Joe' lifter "what will build massive arms quicker, barbell curls or deadlifts?" I bet 9 out of 10 will say the curls.

              Comment


              • #8
                Deadlifts and squats both produce frequent injuries compared to other exercises. The people who recommend them are typically fanatical gym rats who rarely suffer injuries. (In fact, they will typically say that they never had a major injury as proof of their natural superiority and proof of their knowledge of what does or does not produce injury. It is never genetics. No.) They will also say that oh yeah, squats and deadlifts are dangerous, sure, if you do not have the correct technique, but safe with the right technique. Then they will admit that 90% of the people in the gym if not 98% are using poor technique. They cannot put these two facts together. I don't know why. But I can. The conclusion is that more than 90% of the population should not be using these dangerous free weight exercises to failure.

                The idea that the average person can safely train to failure on a deadlift or a squat is laughable. Someone who recommends exercises like this to people who are not training under their supervision, who probably have poor technique, and who are concerned about injury is giving rash advice. The last rep will be in a condition where the person can barely perform it (or may be unable to perform it -- often it it hard to tell, esp. for people who have not been training very long). That is what training to failure means. Under those conditions, the likelihood of injury rises dramatically, and the injuries can be terrible.

                Oh, but don't worry. It's just a back injury. It will probably go away within two or three months. Besides, you can say that some guy on the internet told you it was safe, and he has big arms and great abs. You will be just like him if you follow his advice.
                Last edited by bookstorecowboy; 06-06-2011, 07:34 PM.

                Comment


                • #9
                  Originally posted by bookstorecowboy View Post
                  Deadlifts and squats both produce frequent injuries compared to other exercises. The people who recommend them are typically fanatical gym rats who rarely suffer injuries. (In fact, they will typically say that they never had a major injury as proof of their natural superiority and proof of their knowledge of what does or does not produce injury. It is never genetics. No.) They will also say that oh yeah, squats and deadlifts are dangerous, sure, if you do not have the correct technique, but safe with the right technique. Then they will admit that 90% of the people in the gym if not 98% are using poor technique. They cannot put these two facts together. I don't know why. But I can. The conclusion is that more than 90% of the population should not be using these dangerous free weight exercises to failure.

                  The idea that the average person can safely train to failure on a deadlift or a squat is laughable. Someone who recommends exercises like this to people who are not training under their supervision, who probably have poor technique, and who are concerned about injury is giving rash advice. The last rep will be in a condition where the person can barely perform it (or may be unable to perform it -- often it it hard to tell, esp. for people who have not been training very long). That is what training to failure means. Under those conditions, the likelihood of injury rises dramatically, and the injuries can be terrible.

                  Oh, but don't worry. It's just a back injury. It will probably go away within two or three months. Besides, you can say that some guy on the internet told you it was safe, and he has big arms and great abs. You will be just like him if you follow his advice.
                  I'm guessing your deadlift sucks?
                  Sandbag Training For MMA & Combat Sports
                  Sandbag Training Guide on Kindle
                  The Complete Guide To Sandbag Training
                  Brute Force Sandbags
                  www.facebook.com/sandbagfitness
                  http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

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                  • #10
                    Originally posted by bookstorecowboy View Post

                    The idea that the average person can safely train to failure on a deadlift or a squat is laughable.
                    so, who said you have to train deads and squats (or any other exercise) to failure to produce results, especially if the goal is injury prevention, strength or even hypertrophy? Just because you don't know more than training to failure doesn't mean it's the only way...

                    Comment


                    • #11
                      About a month ago I woke up, got out of bed, did some kettlebell swings and didn't feel quite right - then quickly my lower back began to hurt, and in the following 3-4 weeks the lower back pain lingered. It never was too intense, but it limited my range of motion and it left me quite confused: In the weeks leading up to that day I had been doing all sorts of exercises, and I'm not sure whether it was any one of them, or if I simply overdid it and didn't allow for enough recovery time, or whether it was bad form on one of them. Here's what I had been doing:

                      Deadlifts
                      Hyperextensions
                      Lying (straight) Leg Raises
                      Overhead Squats
                      Back Extension Machine
                      Kettlebell Swings
                      Reverse Planks
                      Bridges

                      Now, obviously I hadn't been doing all these exercises in one workout ... I had been mixing it up quite a bit, and I always allowed for at least 2-3 days in between workouts. I remember that when doing the lying leg raises there sometimes was some pain from the lumbar region when the legs were almost horizontal ... maybe that did the trick.

                      On a general note, I'd say that some exercises are definitely more dangerous than others. This doesn't necessarily mean "machine vs. free weights" - it's "simple movement vs. complex movement". For example, you can do seated back extensions on a machine and there are multiple ways to mess it up - same with the leg press, bench press etc.. But if you compare seated back extensions to deadlifts, it is obvious that the deadlifts are more risky. If the purpose is simply to train the lower back, I would always recommend the machine. However, if the purpose is "functional strength/fitness", I would always recommend the deadlifts. "Functional" in this case means preparing yourself for lifting up and/or carrying heavy objects. The lower back machine (seated back extensions) is simply not very effective for that purpose.
                      MikeEnRegalia's Blog - Nutrition, Dieting, Exercise and other stuff ;-)

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