25 C
Friday, August 7, 2020

How to Really Hurt Yourself while Lifting Weights

- Advertisement -

As 2013 comes to a close and the season for New Year’s resolutions comes into full swing, one of the most popular goals for the New Year is to get fit and lose weight. Many of us buy gym memberships, or purchase home fitness DVDs. We’ll even blow our paychecks on a new workout wardrobe just to look the part.

- Advertisement -

While all of these can provide effective motivation to help us achieve our fitness goals, some of us can be too gung-ho, and actually sacrifice our health in the very pursuit of it. This is particularly true for inexperienced weight-lifters. If one of your goals for 2014 is to take u weight lifting, it’s important to do it the right way. Improper weight-lifting form is dangerous, and is something your body will definitely not thank you for.
Lifting Weights

Invent Your Own Exercises

Earlier this year, I noticed a young man attempting to do what I deemed as his own version of a bent-over tricep extension. Except, in his version, he kept his arm completely straight, wrenching it back as far as possible until the 25-lb. dumbbell he was holding was directly over his head. At this point, all of the weight of the dumbbell was on his shoulder joint, and none of his muscles were being engaged. I’m pretty sure he was convincing himself that the shooting pain he must’ve been feeling in his back and shoulder was just muscle burn—looked more like a future torn rotator cuff to me.

Don’t get me wrong—I’m all for creativity in the gym, except for when it comes to lifting weights. Traditional lifts are traditional for a reason: they have been shown to build muscle without overstressing the joints. If you are new to weight lifting, work with a personal trainer, or someone who knows what she’s talking about before planning a workout regimen.

Never Use a Spotter

Nearly every man I know does or has done this: before attempting a bench press or a squat, he decides to throw another couple plates on the barbell, convinced that he is strong enough to max himself out, and eager to impress any girls in the surrounding area. Then, lo and behold, the weight ends up being too much for him. The bar starts caving his chest in (or his knees begin to buckle if he’s doing power squats), and through labored gasps, he calls for help, while a couple other guys come to the rescue. So much for getting that girl’s number.

Know your limits, I cannot stress this enough. If you don’t have a sound understanding of what your body can and cannot do under physical stress, then how can you expect to push those limits and grow? Whenever you plan to reach a new max, make sure you have a reliable spotter or two to keep you safe and cheer you on.

Allow Your Back to Arch/Slouch

Lumbar strain (more commonly known as lower-back pain) is the nation’s leading non-fatal medical condition, and the Achilles heel of weight lifting. Any half-decent personal trainer can tell you the importance of keeping your back straight—whether that’s with bench press, with upright rows, with squats, heck, even with stretching. You’ll never find an exercise that is designed to make you arch or slouch your back, and if you do, you’re either doing it wrong or your “trainer” doesn’t have a clue what’s he’s talking about.

Regardless of the lift, keep your core tight. This will strengthen your abdominal muscles while relieving strain on your lumbar muscles. If at any point you begin feeling sharp pains in your lower back, STOP IMMEDIATELY and apply ice.


I see a lot of guys at the gym practicing their bicep curls. For the sake of looking cool, too many of them will use an insanely heavy dumbbell, and their form suffers for it: they start using their entire arm and shoulder, their legs, even their hips, just to lift that dumbbell. In reality, the only muscles required for a successful bicep curl are your forearm and, get this, your bicep.

In a similar vein to allowing your back to arch or slouch, cheating on a lift is a great way to land yourself in the hospital. Cheating in weight lifting means not isolating the target muscle group, and employing a lot of unnecessary motion and effort to replicate the appearance of a successful lift. Also, jerking the weight into the desired position, rather than going for a smooth, constant motion, is just asking for trouble, and qualifies as cheating.

- Advertisement -

The year 2014 is full of promise. It means new opportunities, new experiences, and future memories in the making. Don’t limit your possibilities by being over-zealous on your weight-lifting goals—especially if you’re going it alone. Do your homework, grab a buddy, and most importantly, keep your back straight.

- Advertisement -

Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

This post was written by a Guest Author. Please see their details in the post above. If you'd like to Contribute towards the growth of Healthtian, please check our Contributor Page for details about how YOU can share your tips with our growing community.

Trending Now

What’s in Your Makeup Bag?

Living with acne every day is definitely not an easy task!  Most of the time, when you get up in the morning, the first...
- Advertisement -

Skin Rashes: Causes, Symptoms and Effective Home Remedies

Skin rashes are common skin problems experienced by millions of people worldwide; it is characterized by a visible change in the color...

How to Increase Sodium Levels in Your Blood?

Levels of sodium in the blood is often a misunderstood topic and it is extremely necessary that we as individuals understand the meaning and...

Atis Fruit: 10 Health Benefits of Eating Sugar Apple

Sugar apple (Atis fruit), is the Annona squamosa fruit belonging to the natives of West Indies and to the tropical Americas like Peru, Mexico,...

Spider Bites: Symptoms, Treatment & Identification

Spider bites in the United States are often annoying but they are rarely fatal. If a person gets bitten by a black...

Bumps and Changes in the Areola – What’s Normal and What’s Not

The areola is the circle of darker pigmented skin on the breast. The nipple is the pointed (protruding) center of the areola.Nipples are sensitive...

Natural Vagina Wash and How to Take Care of Your Vagina

The vagina is a muscular tube located inside a woman’s body, it runs from the opening of the womb (called cervix) to the opening...

Women Celebrating #nobraday 2019 on Social Media (Pics)

Today is #nobraday so our team will scout social media and bring you tweets and posts across social media platforms on how women and...

Top Ways to Easily Strengthen Your Lower Body

Every one of us probably made a mistake by just focusing on the upper body while working out at the gym or...



Nurture yourself with health tips, wellness advice, and more.

- Advertisement -

Related Posts

How to Relief Stress with Exercise

It’s well known that exercise releases endorphins that enhance your mood, and many people utilize this tactic to help combat their stress when they’re...

Four Things you Must do Before Starting a Weight Loss Program

The desire to improve oneself is a worthy and admirable goal which requires courage, commitment, and planning to achieve. While it is tempting to...

How to Enjoy Exercising?

If exercising was as simple as going to the Coastline Kratom website, there would not be one unhealthy body in this world. The reality...

Healthy Eating along with Adventure Sports to Stay Hale and Hearty

There are various shows aired on the television related to adventure sports. The shows teach the enthusiasts, the nuances of the different types of...


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.