I can’t help myself but to gym bro since it is LW.
(I’ve been doing lifting for 5 years now and can do more than 100kg in bench press for example, etc. so you know I’ve done it.)
The places to watch out for injuries in free weight is your wrists, rotator cuffs and lower back.
If you’re doing squats or deadlifts, use a belt or you’re stupid.
If you start feeling your wrists when doing benchpress, shoulder press or similar compound movement, get wrist protection, it isn’t that expensive and helps.
Learn about the bone structure of the wrist and ensure that you’re trying to hold the bar at the right angle with the hand. (this is a classic for wrist pain otherwise)
Do rotator cuff exercises once a week
Finaly generally, start with higher reps and a bit lower weight , 8-12 is the recommended range (but you can do up to 20 as post says) and get used to the technique over time, when things start hurting you know you’re doing it wrong and you should have someone tell you what you’re doing wrong.
Essentially, if you’re doing bench press, shoulder press or anything involving the shoulders or chest, the most likely way to injure your self is through not doing this in a stable way. The rotator cuffs are in short there to stabilize these sorts of movements and deal with torque. If you don’t have strong rotator cuffs this will lead to shoulder injuries a lot more often which is one of the main ways you can fuck up your training.
This is the quickest link i found on this but the 2nd exercise in the first category and doing them 8-12 reps for 3 sets with weighted cables so that you can progressive overload it.
So for everyone who’s concerned about the squats and deadlift thing with or without a belt you can look it up but the basic argument is that lower back injuries can be really hard to get rid off and it is often difficult to hold your core with right technique without it.
If you ever go over 80kg you can seriously permanently mess with your lower back by lifting wrong. It’s just one of the main things that are obvious to avoid and a belt really helps you hold your core properly.
I can’t help myself but to gym bro since it is LW.
(I’ve been doing lifting for 5 years now and can do more than 100kg in bench press for example, etc. so you know I’ve done it.)
The places to watch out for injuries in free weight is your wrists, rotator cuffs and lower back.
If you’re doing squats or deadlifts, use a belt or you’re stupid.
If you start feeling your wrists when doing benchpress, shoulder press or similar compound movement, get wrist protection, it isn’t that expensive and helps.
Learn about the bone structure of the wrist and ensure that you’re trying to hold the bar at the right angle with the hand. (this is a classic for wrist pain otherwise)
Do rotator cuff exercises once a week
Finaly generally, start with higher reps and a bit lower weight , 8-12 is the recommended range (but you can do up to 20 as post says) and get used to the technique over time, when things start hurting you know you’re doing it wrong and you should have someone tell you what you’re doing wrong.
Why are rotator cuff exercises good?
Essentially, if you’re doing bench press, shoulder press or anything involving the shoulders or chest, the most likely way to injure your self is through not doing this in a stable way. The rotator cuffs are in short there to stabilize these sorts of movements and deal with torque. If you don’t have strong rotator cuffs this will lead to shoulder injuries a lot more often which is one of the main ways you can fuck up your training.
what set of exercises do you prefer to strengthen and stabilize the rotator cuffs?
This is the quickest link i found on this but the 2nd exercise in the first category and doing them 8-12 reps for 3 sets with weighted cables so that you can progressive overload it.
https://e3rehab.com/rotator-cuff-exercises/
So for everyone who’s concerned about the squats and deadlift thing with or without a belt you can look it up but the basic argument is that lower back injuries can be really hard to get rid off and it is often difficult to hold your core with right technique without it.
If you ever go over 80kg you can seriously permanently mess with your lower back by lifting wrong. It’s just one of the main things that are obvious to avoid and a belt really helps you hold your core properly.
Here’s the best link I can find:https://pmc.ncbi.nlm.nih.gov/articles/PMC9282110/#:~:text=[1%2C2] It is,spinal injuries during weightlifting training.