The last thing that we want at Elevations is for our members to try new, exciting exercises and end up getting hurt either from poor form or lack of knowledge. Sometimes, all of us can feel that urgency to jump the gun and add lots of weight to a new exercise that we have not yet mastered. The result is that we end up not properly executing the exercise, compromising our form, and injuring ourselves.Please take time to watch this instructional video which will cover full-body lifts such as the deadlift and squat, as well as power/plyometric moves such as the pop-squat and box jump. My main purpose in creating this video was to encourage you to try some "bigger" lifts which greatly benefit your strength and fitness level, but while staying safe when doing so.Injury can come from two factors: intrinsic and extrinsic factors. Intrinsic factors include age, gender, body dimension, and genetics. Extrinsic factors include training errors, faulty technique, poor environmental conditions, incorrect equipment and surfaces. What we focus on in the video are extrinsic factors associated with form. You can also decrease your chance of injury by addressing the extrinsic factors of muscular strength & flexibility.For example, when the hips and knees are simultaneously extending, such as during the squat, it is important to have good hamstring strength to take the impact of the load from the force placed on your quadriceps.When abdominal strength and endurance are not adequate to counter the pull of the antagonist Erector Spinae (pretty cool words, huh? They are the three muscle groups that run from your neck to your lumbar spine or lower back) under load, these low back muscles are put at a mechanical disadvantage due to not being strong enough, and that puts extra stress on your back!Having a weak core will directly impact both the squat and deadlift exercise. So, do your core exercises! (Just ask if you need some help with your core.)The four moves that are shown in the video are complex moves that require sold strength and flexibility. In the squat and pop-squat, inflexibility in the gluteus maximus could increase injury in the lower back. When you deadlift, inflexibility in the hamstring could increase injury in the lower back, and in the step up/box jump, inflexibility in the iliotibial band could increase the chance of injury. (That's the ligament that runs down the outside of the thigh from the hip to the shin.)So, here are your take-home points:Work on form first! This is so important. Make sure that you are not using too much weight if it is your first time or two doing these exercises. Remember that even with less weight but amazing form you will get better results.Weight training large muscle groups such as hamstrings, quads, and glutes will help you gain strengthand improve your form when trying moves such as these. It is a great idea to get on a weight training routine to strengthen all muscles in your body.Make sure that after you try this workout that I demonstrate you take time to stretch the muscle groups that were worked. Hold each stretch for 30 seconds and repeat two times through. References:(Crown LA, et. al., 1997)Exercise Saftey. (n.d.) retrieved from http://www.exrx.net/Kinesiology/Deficiencies.html Tags: Injury PreventionWeight Lifting
