Do you know what risks you expose yourself to when lifting weights? These include:
- Disc Herniation (& Degenerative Disc Disease);
- SLAP Tear (rotator cuff injuries)
- Hamstring Pulls & Tears
- Patellar Tendonitis (& Knee Pain)
Some of these injuries are very serious and may even require surgery. One fact is certain: all of them will get you benched and make you miss valuable training sessions. However, injuries can be avoided if you take all possible steps that eliminate the chances for them to occur first place.
So how can you avoid injuries AND lift heavier?
The key aspects for improving lifting heavier and avoiding injuries are:
- Hand grips/ gym gloves for wrist support and a better grip (choose a pair with integrated wrist support to avoid joint pain)
- A good warm up which you don’t rush (not just as a safety precaution but also to peak strength and focus)
- Proper technique (the better the form, the better your results and you are less likely to hurt yourself)
Modern hand grips and gym gloves come with integrated wrist support which stabilizes your wrists and help prevent overuse injuries like tendonitis. They also provide a better grip by allowing you to continue to train your muscles even when your palms are sweaty. Now, barbells, dumbbells and pretty much all other weightlifting equipment can cause calluses and blisters which are not just unattractive but also painful and could get in the way of your workouts. Hand grips and gym gloves can offer adequate palm protection. They will help you overcome psychological insecurities regarding your grip and better focus on your workouts.
A good warm-up is actually a combo of cardio exercises, stretches and strength drills. This combination ensured that your heart rate is up, your muscles are prepared for your routine and slowly allows your body to adjust to the level of intensity required. Remember, your warm-up should last for about 20 minutes.
Proper technique is essential if you want to prevent injuries and get the results you want. Watching videos on YouTube or learning from your friends at the gym can teach you incorrect training techniques that can lead to serious injuries. That’s why you should work with a trainer to double check your technique and see what to improve.
Now, if you have an existing injury you should talk to your doctor about your workout sessions or better yet consult a physical therapist before you start your training program.
PS: Remember, just 3 small things:
- Hand grips/ Gym gloves
- Warm up
- Proper technique
Have fun training and reap those benefits!
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