For many people, deadlifting
heavy weight is one of the most enjoyable sensations. Especially
after the lift is completed. The same is naturally true for the
squat. However, these two important exercises involve not just lots
of muscle mass, but also lots of joints and ligaments. Therefore, the
risk of injury is quite big when doing these exercises. Additionally,
the movements allow the trainee to handle lots
of weight. Sometimes, the trainees like to handle more weight than
they should – the ego is almost always the issue when people get
hurt. However, once injured, the trainee is in a bad situation –
should he continue training, or stop and let his body rest? Training
is often possible, but the movements which caused the injury should
not be trained until the body is rested.
The reason why an injury has occurred
is often to be found in the trainee's weaker muscles. Basically, when
the technique breaks down during a list, the cause is often certain
weak muscles. Let's say the trainee's abdominal muscles are weak –
what do you think will happen when he tries to deadlift or squat
heavy? Naturally, doing the exercises correctly and in an
incrementally-loaded fashion over some months will allow the
trainee's abs to also become strengthened. But at a certain point,
these assistance muscles will no longer be able to keep up with the
rapidly increasing strength of the bigger muscles, like the quads.
The result of this phenomenon is
injury. But by using this knowledge, it becomes clear how the trainee
can prevent more injuries of the same kind. Since the problem is
caused by one thing, and one thing only, the trainee just needs to
fix this single thing. The trainee must figure out which part of his
body that is weak, and fix his weakness.
The muscles of the back keep the spine
solid during the deadlift and the squat, and in order to minimize the
risk for injury, the back needs to be very strong. However, if the
trainee is already injured, then deadlifts are not an option. Other
ways to strengthen the back are necessary, but it must be done in a
way that ensures that too much stress is not placed on the trainee's
back. Some of the exercises that will allow this to happen are
different variations of the row. Rows that are down below a
horizontal position are especially great, since the strengthen the
mid-section of the back, which is where most of the stabilization of
the spine is being done. So, in order to fix back problems during the
squat or deadlift, horizontal rows are very important.
No comments:
Post a Comment