There is risk of injury when strength training, just like there is a risk with other types of physical activity. Progress involves hard training. Hard training involves pushing past previous barriers to new levels. To the extent that this can sometimes cause injury. However, research demonstrates that weight training injury's have a significantly lower occurrence than those sustained in other sports that are thought to be very safe such as soccer, basketball or tennis. We can never reduce the chance of injury to zero but a good strength coach knows how to prescribe appropriate progression, knows how to handle aches, pains, tweaks, and injuries and knows when it’s time to refer to a medical professional. A good coach will always focus on movement quality and can modify exercises and programming to help clients get stronger while not causing or aggravating an injury.
safe lifting practises for the squat
Always use the safety pins or safety arms. Set the safety pins at a height slightly lower than where the barbell would be at the bottom of the squat. If you miss a rep (if the bar starts going back down after it came up), safely lower the bar down to the safety pins and get out from under the bar. Never throw the bar or drop the bar off your back. You could drop the bar on your lumbar spine if you do this. Keep your hands in contact with the bar and simply squat another few inches lower to place it on the safety pins.
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