Table of Contents:
Back Safety The High 5s Prevent Accidents & Injuries Back Safety training video
Video taken from the channel: Safety Memos
SHOULDERS WORKOUT Training for Muscle Balance & Injury Prevention
Video taken from the channel: Buff Dudes
How to prevent injuries the BEST injury prevention exercises
Video taken from the channel: E3 Rehab
How to Avoid Injuries While Lifting: Watch the muscles in 3D
Video taken from the channel: Muscle and Motion
7 Injury Prevention Tips Every Lifter Should Follow
Video taken from the channel: Sean Nalewanyj
Strength Training and Injury Prevention
Video taken from the channel: Dartmouth-Hitchcock
Knee Injury Prevention with Duke Sports Medicine
Video taken from the channel: Duke Health
Strength. Safe Weight Training. Weight training can benefit a variety of people, not just professional bodybuilders.
Discover how you can benefit, regardless of your age, previous injuries, or preexisting health conditions. FitnessStrength. Beginners.
Techniques and Strategies. Injury Prevention. Reducing Fat.The major lifts, performed with barbells, include the clean and jerk, power clean, snatch, squat, dead lift, and the bench (incline and overhead presses). These exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters.
Warm up and cool down Warm up and cool down for each session.Strength training is a very effective tool for injury prevention for a variety of reasons. Strength training improves the strength of the muscles, tendons, and even the ligaments and bones. Stronger muscles and tendons help hold the body in proper alignment and protect the bones and joints when moving or under impact.How Strength Training Prevents Injuries Strength training involves moving your joints against some sort of resistance.
There are many different forms of strength training, but the most time tested and effective method involves free weights: lifting barbells and dumbbells in large compound movements.Require all staff and patrons to wear appropriate footwear. Appropriate footwear should be used everywhere in a fitness center, but it is especially important in weight lifting areas.
Educate members about how to use weight lifting machines and the proper way to use free weights.As early as 1986, Fleck and Flakel found that resistance training reduces the risk of injury, most likely due to correcting the imbalances in muscle groups. Studies since then have only confirmed this research; incorporating strength training in athletic training decreases the risk or severity of injury.In the mid-1970s, Runner’s World medical editor George Sheehan, M.D., confirmed that he was hardly the only runner beset by injuries: A poll of.
The result was consistent across robustness tests and strength of evidence was high. A 10% increase in strength training volume reduced the risk of injury by more than four percentage points. Formal tests found no publication bias.Research findings suggest that a majority of resistance training-related injuries in children and adolescents are the result of accidents, improper exercise technique or lack of qualified supervision. 24, 82, 91 Attention to weight room etiquette, safe use of equipment, age-appropriate training and proper handling of heavy objects may limit the risk of accidental injuries among young lifters.
Of not.Strength training (weight training or resistance training) is the broadest category. The general goal of strength training is to add strength and muscle mass for health and fitness.
More specifically, this training is used to either improve performance or prevent injury in a particular sport ( e.g., football, baseball, soccer, swimming).When it comes to questions about lifting, many safety professionals rely on the Revised NIOSH Lifting Equation. pdf icon. (RNLE). NIOSH researchers developed the RNLE to determine weight limits for preventing back injuries caused by manually lifting objects on the job.Workout Injuries: Prevention and Treatment. In this Article The trainer will help you create a safe and realistic exercise program.
You will need to rebuild your muscle strength and.Faulty equipment will significantly increase your risk of injury. Don’t hold your breath. Breathe normally while lifting by exhaling during the exertion or harder phase and inhaling during the easier or relaxation phase.
Control the weights at all times.Posture and Technique. Strengthening your leg muscles can defend against knee injury, but if you are doing weighted or unweighted exercises like squats or deadlifts with incorrect posture, you can injure your body before you even realize it.
Best practices to follow include: Whenever possible, do not lock your knees.While strength training is a great tool to have in your arsenal for injury prevention, getting injured while strength training obviously defeats the purpose. Good posture and breathing, proper form.
List of related literature:
| |
from Fast After 50: How to Race Strong for the Rest of Your Life | |
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from Science and Practice of Strength Training | |
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from Prescription for Herbal Healing, 2nd Edition: An Easy-to-Use A-to-Z Reference to Hundreds of Common Disorders and Their Herbal Remedies | |
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from Manual of Dietetic Practice | |
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from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance | |
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from Athletic Training and Sports Medicine | |
| |
from deWit’s Fundamental Concepts and Skills for Nursing E-Book | |
| |
from Clinical Guide to Sports Injuries | |
| |
from Never Be Sick Again: Health Is a Choice, Learn How to Choose It | |
| |
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features |
128 comments
Should you stop working out if your shoulder starts to pinch or become sore?
I have a permanent shoulder problem where a certain range of motion I move my arm I have tender pain in the joint and thought it ended my lifting career. But with some good warmup and a few tweaks to certain lifts which keeps my shoulder in the comfortable pain free range of motion, I can lift with not much problem:)
just wanted to share this to give encouragement to others who think they wont be able to perform due to a permanent injury.
Stay safe.
brah 1st time viewer… noticed it took you a week or 2 of beard growth to find an alternative gym lol
Bodybuilding is about symmetry… using the split principle… most people are more concerned about getting a heavier bench press… another time-waster!
I like to play with failure just for the entertainment I did not think that could heart
Nice to see Santa is working out for Christmas. Delivering those packages is more work than most people expect.
kkFunny, I just watched your video about deloads and decided that is just the ticket! Afraid there is a larger problem though. Your videos are vry clear and we averaage joes understand them and swear to abide by them. And we do until the stupids sneak back in-again. where is the magic buton tht will keep these stupids away.
Watching this after a shoulder injury using improper technique and too heavy of a weight thanks for the wisdom
Hi Sean, currently cutting and experiencing some pain around the side-delt region in one shoulder. I generally follow all of the advice you discuss in this video, so I’m wondering if I’m just using too much weight on lateral raises (25 lb dumbbells for around 10 reps). Is this too much? What weight do you generally use? Thanks!
I struggle reconciling stopping 1-2 reps short of failure, yet still progressively overloading. So what would reaching a plateau look like and what do you do when you reach one?
Lower back injury is the worst i couldnt train back properly for 14 days
Having a weak core even if you try to do it right you can still get hurt so I would workout my core leg sit ups then abs then squads
Skip to 2:10 for the tips lol this guy gives a long ass intro but great tips
Don’t get too caught up into total volume. If you trialing more sets 4-5 per movement can lead to joint issues. Depending on the muscles they’re volume limited. 10-15 sets for biceps or triceps is just too much and you won’t grow unless you’re juicing.
Hi would rowing for 20 minutes be enough for warm up? I jump to heavy weights immediately after that. Is it safe?
As a 60 year old “athlete” I totally agree with these tips. Just wait guys….oh and frankly just to put a positive spin on getting older, I lift about the same as I did when I was in my 20’s but watch the the elbows and rotator cuff! Nice video Sean.
Brandon, was that you playing in the short on “Don’t Watch This” on Netflix?
My joints always hurt when I stretch it before workout.. I would recommend doing stretching out and mobility exercises separatly from strength training.
Sean is offering information most all other YouTubers don’t mention. Follow these guidelines and you’ll save yourselves a lot of aggregation and injury over the longer term.
All of this train every set to failure bs you’ll hear from others is wrong, especially for natural athletes. This will only lead to CNS exhaustion and types of injuries Sean is discussing within this video.
Long ago I trained nearly a thousand people for over a decade when I was a personal trainer both owning gyms and prior to that working as a trainer for others starting at 15 years old.
I’d learned through trial and error in my own personal training experience and for clients, all the issues Sean discussed. I’d even come up with my own term for training to failure, pushing progression to quickly, and employing poor movement patterns as “suffocating gains.” Your gains can regress (you lose muscle) by adding more and more total sets, along with the mistakes outlined above.
Lastly, more isn’t better in weight training other than progressive overload over a fairly long period between adding load to any movement. Let your muscles breath and get used to the new loads. To this end you can alter rep ranges from 6-8 to 6-10 or 8-10 to 8-12. This method allows the muscles to add load volume over time allowing connective tissues to accommodate heavier loads over a broader range of reps.
Sean is the best no BS guy on YouTube I’ve heard. I know this because I’ve lived it.
On a deload week, would performing body weight exercises (pull up,push up,dips, & squats) be doing too much?
Wow great visual thank you very much for the work you put into this
what kind of products do you use for your hair when you need to wash it after everyday workout? in order to keep it nice and shiny?
Hey sean great video.
Is there any exercise other than lateral raise and upright row to hit medial head of the shoulder? Both these exercises cause me some discomfort even after nailing down the form..? Thank you.
Shoulders and knees need to be warmed every time you exercise regardless of you what you’re working on. Take that to the bank.
God dam I haven’t watched a Buff Dudes video since the OG 12 week workout plan and HOLY SHIT you guys are so HD now!
sean wat do u think of dumbell side bends for obliques,r thy effective for building up obliques???
Well I can tell I’m getting bigger because you guys don’t look as big to me as you used too
Watched because of the title. Commented because the title is CLICKBAIT! You do not make people likely to buy your product by lying to them.
8:03 Basing volume on reps is in direct odds with Dr. Mike Isratel’s opinion, which is more popular in Reddit.
How does it do that without deltoidZ and that’s cruel they skinned his Paynes
Supinated shoulder extensions can actually cause more impingement. Much closer to a closed pack position with your humerus externally rotated which does the opposite of opening up your glenohumeral joint. Your greater tubercle ends up bouncing off your acromian if you go beyond 90 degrees of shoulder flexion. Might wanna lay off that shit and stop recommending it to people.
Then again, it might work for you and others but if you’re prone to shoulder issues be careful.
Our supreme natty overlord has graced us with another stellar video.
I suddenly can’t do pullups or overhead press evenly…I used to be strong in these, 225 strict and 315 push press and 12 strict pull ups…now I cant do even half and always veer to the right…any ideas what might be wrong?
I wish i knew these at my first years of trainning. I learned most of them the bad way…Are there any foods, herbs or supps helping the joint health?
I’m still dealing with a knee problem that popped up in December. Had to stop squatting, but I could still deadlift without pain. Last week I decided to start squats again because my knee had been feeling good for the last few weeks. I started extremely light and after about 2 weeks of doing squats my knee started to bother me again. Tried doing deadlifts yesterday and warmups were fine, but on my second lift with my working weight my right knee started to hurt. Funny thing is my left knee is the one that was injured originally….
How do you work quads when you can’t bend your knees?
sean back in 2015 u used to be so big,nattiest 3d delts in the fitness industry,wat hapnd?
Hey dudes! Haven’t done a straight up workout video in some time, hope you enjoy it. Wanted to cover the importance of mobility, warm-ups and proper muscle balance. STAY BUFF!!
5:30 Is that Butterbean in the background? Is he making a comeback?
My biggest problem now is having ATP. Whenever I try and squeeze my glutes and squeeze my core, my lower right back rib cage muscle starts aching.
Stretching is different. Notice that when you’re stretching you send a clear signal to the brain of “stretching”= relaxation) You want to release the stress caused by the right posture. You want to be comfortable when you’re stretching, but stressed out (muscularly speaking) when lifting. Although you can use light weight to stretch and reach a broader range…
Bro, I love that drop shoulder style hoodie and shirt. Y’all need to sell those like that
The gentleman passing at the back has done some serious ABS work out. Just check out that PUMP!!!!! 6:35
Very happy I found this channel, you put out great content keep it up! I only wish I had seen this sooner.
Good reminders Sean. Even the advanced lifter forgets the basics. Leave your ego at the door.
All very solid tips that I don’t think everyone is appling it how they should. Often times this things get overlooked and all that matters is going hard, but when injuries occur your mindset shifts completely
Excelente material educativo. Rápido, preciso e ilustrativo: gracias por compartir
This advice couldn’t have come at a better time. PERFECT! Thanks Coach!
Our spine is designed to lift objects and we have muscles for that,if we can rotate our spine via our obliques muscles then it is natural and familiar for the human body,we just need to determine what is too much and how to deal with it?
But the abs are also concerned by the anterior shear force,it reduces the weight on ligaments when contracted,and the abs are really well recruted when the spine is flexed,so it reduces the tension on the ligaments,the problem is not rounding but having muscles in the mid-section too weak to withstand the anterior shear force for the abs for example.
My testosterone level gets high just by watching your vids Buff dudes ftw
Hi sean, I have a dilemma. I have a weak lower chest (underdeveloped mass) and its surrounded by fat (the most stubborn areas of fat for me). I read an article and listen to fitness gurus that all I need is doing incline bench, if i doing flat or even decline bench, it gonna make the situations even worse because it could push the fat all over the places, so I better avoid that (based on what article and gurus said). Okay, I already consistent doing incline bench and I have a great result. But I still wonder what happened if i do flat bench with a certain period of time. I did flat bench then and my lower chest eventually starts to developed. I increase mass and getting leaner! by doing flat bench and I wonder if I try decline soon. So what’s your opinion to make my situation become less problematic?
Thanks.
Wtf lol did I just see you on “don’t watch this”. That’s awesome!!! Buff dude horror!!!
Were you able to do squats after the reckoning sliced ur leg?
Great! I was looking for that stuff for some time, to show exactly how bones are bend etc.. Thank You
just eat 500 calories over your maintenance metabolic rate eat 1 gram of protein per pound of body weight you weight and spread it out every 4 hours because your body can only absorb 30 to 40 grams at a time don’t take longer than 2 minutes in between sets and lift weight that’s so heavy you can only do it 10 times and constantly check you self to see if you can do it more than 10 like 15 reps and then go up like 5 or 10 pounds or so also get 8 hours of sleep… done… get housed.
Then why does our dumb body do this after so many years of evolution?
On a deload week, would performing body weight exercises (pull up,push up,dips, & squats) be doing too much?
Good video Sean definitely an area that isn’t discussed much. One thing I had issues with some joint pain but a change to diet, including more healthy fats (Essential Fatty Acids etc) seemed to solve that issue.
Trigger points and there relevance in treatment and pain management
If they dont let people film themselves then they’re doing something they dont want seen
Sean I got a V shred ad before I watched this vid, that v shred hack vince, actually every time I see this his ad is on ur video
Great tips but injury if you push yourself is gonna come. That doesn´t mean herniation but definitely will come
Now when, the people from the place I work at, start saying I’m gonna get a back injury if I keep deadlifting, again.
I’m gonna show them this video to shut them up.
Warm ups for the muscles is very crucial… most people do not warm up the muscles…. they launched right into their work set… as you get older warm-ups takes longer… I use mind to muscle connection I never work out without it!
Do a video on lifting from ground and then turning 90 degrees and placing on shelf chest level. Thanks
You really are great Sean, thanks for being natural and so honest and giving!
I think some of us are missing Lewis and him flopping his hair back and making his cute noises and saying yeah. Where is he and has made gains yet?
Damn, a strong guy who doesn’t throw the dumbbells. Thought that was a myth
why would you want to activate upper traps??? Not a good idea!!!
well I now believe in Santa getting some reps in before his big night and not one retracted scapulas
also the glutes can limit the range of motion of the pelvis and cause rounding of the back. stretching glutes helps in avoiding back injury
Is there anyway I can force my arms to do those passthroughs? they stop hard at about 120 degrees. I can’t see back there, not sure if its fat, skin, or muscle getting in the way
Very interesting video. No wonder my lower back was killing me.
I wish we could hear what Brandon thinks of the youtube scene and nut cases like Mike ohearn.
So for stretching then we touch the foot it’s the same thing?
Good timing, just got back from the gym where I watched some bros go stupid heavy on cat back deadlifts super-setted with smith rack squats. The good news is that there’s a physical therapy clinic on the ground floor of the gym.
Awesome animation @Muscle&Motion, props to you for provinding evidence-based information to the internet world.
Why don’t you do standing military press? Doesnt sitting press put a lot of pressure on your back?
I’m really glad you teach about the proper way to warm up and to do it before every workout. Aside from that I also do rotator cuff exercises because almost a year ago I injured both of my rotator cuffs. Too bad nobody taught me what you guys did in any video, not even trainers. But now I do them and haven’t had an issue since.
1:21 What was he looking at every now and then while he was trying to keep his focus on explaining to us? Was it round? Who knows?
Warm up
Seated DB press 4×8
Face pulls 4×10
Later raises 3×10
Superset w/ shoulder extensions 3×10
Underhand front raise 3×10
DB shrugs 3×10
Cock pushups 100
You’re welcome.
This is not how injury occurs, this is bullshit. Ask any physio worth a shit
didnt lose any muscle even with a 3 months break…i maintain with a few pushups here and there and maintaining a mind/muscle connection…
I click on your google ads so you can get paid. My way of giving back.
This is awesome guys.Thank you.Can you also make it like this,but for back.
jebus I can barely do 32 shoulder presses and he does 70s with ease.
I never knew that pressing and working my shoulders could actually contribute to me leaning forward. I tend to hunch a little so thank you so much for the tips on working the back part of the shoulder, I’m definitely going to try the shoulder extensions
I hate when people slack their technique when putting the plates away.
Our tendons are acquiring numerous micro tears and we do not feel it until the damage is done. A lot of people can benefit from taking three months off to let the tendons heal and when they return to training they may experience a new growth spurt.
Hey guys I’m fat and I’m trying to lose weoght. I am about 230pounds and 5’9 what’s the best thing for me to do
Hola, puedo usar videos de Muscle and Motion para mis publicaciónes? Gracias
I tried to do that thing in the wall and my arms can’t touch it xD. Does it mean my posture is shit?:(
what about soft tissue work like high rep fast curls or pushdowns for the elbows?
My torso is a bit on the long side so doing the rear lateral bar bell raise is not going like I’d like it to. what would you recommend as a replacement exercise?
Well done my next deadlift session I will try hard to keep my spine flexed
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0:36: “in a fully flexed spine, the erector spinae muscles are almost at a complete rest”??? maybe when you curl your legs up in the bed, not when against gravity!
As someone who had injury in the past I also suggest to strengthen the muscles that support the joints, for example the holy rotator cuff to protect the shoulders, but also glutes for the knees, don’t underestimate any muscles in the body they are there for a reason, you don’t hear nobody saying “look my badass rotator cuff” or “look my strong gluteus medius” but they are holy muscles that will make you a lot stronger and healthy and so bigger faster, then learn to listen to your body, if you feel discomfort with some exercise, even with proper form, light weights and good strenght to support you, maybe it can be that you are just made this way, I for example have a “bad elbow” that requires a lot of attention with underhand gripping, you will learn to know your body by working out and that’s another thing that makes it a wonderful journey, and you will find ways to work around anything and fix any problem, you won’t need to give up anything when you know how to work around your imperfections
Brandon are you in a Netflix show Don’t Watch This, episode 2!?
Great video once again. Surprised there wasn’t any OHP or Push Press in this workout.
The new gym is way more badass than the one that kicked you guys out
1:30 anyone did these before and had pain, deadlifts? I think i over neutralise my spine, thinking my neutral wasnt neutral so i exaggerate it. And now im on my 3rd week recovering from that injury
Hey dudes, I have very narrow shoulders and short clavicals
I’m 20, is there any chance for me to fix it, besides increasing my delts?
I love yalls music for the opening song where can i get the track please?
With the heavy weights, that head is shaking like a Chihuahua taking a crap:D
Awesome video!! very useful to see the muscles and bones in 3D
Thanks for your advice.
Any tip to treat tennis elbow? I’m in so much pain.
I swear this guy is on season 1 episode 2 of a Netflix show called “don’t watch this”
uh deadlifts are not quad dominant they are hamstring dominant XD
I learned more from this video than from most youtube philosophers
I really like doing Shrugs with both palms out definitely gives a different stretch. Definitely going to try the palms out lateral raises.
Glad to see Greg Olsen getting some in season shoulder work in
Hey Buff dudes, thanks for this video. Can you actually make a video (or video series) on how to correct muscle imbalances? I have a not so great issue with my shoulders being rounded, and the challenge I am finding is that different YouTuber’s are giving differing opinions on how to correct it. I was hoping you could make a video on how to correct this issue and it would cover the exercises, lifestyle changes, and how often we need to do specific exercises during the week to see results. If you could do that, that would be great!
Right on for this! Doing this for my workout tomorrow morning.
Muscle loss occurs sooner than two weeks according to my tape measure.
Thank you for making quality content every time. Keep up the good work!
I was too afraid too stick out my glutes due to silly thoughts not because less effort but now that I watch this video I understand now
I do not know if it’s better than sex… but I’m sure it’s cleaner! hahahahahahahaah!!!!
My left rotator cuff thanks you from the bottom of its finally healed tendons, for this video.
This is misleading. It’s not bad to move like that if the weight is relatively light. If you can deadlift 140kg then a 20kg plate is very little and most likely is entirely fine for you to lift with a very rounded back. Secondly you can train your muscles to be strong in a rounded position. It is possible to safely lift very heavy deadlifts with a rounded back, many thousands of powerlifters do it with no issues: so long as you’re not near the limit of your spinal flexion you’re probably fine. If you want an even more extreme example, look up the Jefferson Curl exercise, gymnasts work up to doing that with over 60kg at the very limit of their spinal flexion, and it is very good for your back (assuming you work up to it gradually).
You touched on this but the trend in the natural bodybuilding community in recent years has been training your muscles/movement patterns with a high frequency (2-4x/week). I believe pushing frequencies up like this hurts your longevity. Sure you MIGHT make progress slightly faster in the short term but at what cost? For example my body feels so much better if I train things twice every 8-10 days rather than twice every 5-7 days. You can only handle so much volume in a given amount of time and progress levels out over time with genetic limits taken into consideration so I believe the differences between them are essentially negated.
Another great tutorial B! Ima add face pulls to my shoulder day….! (P.s Get well soon Hudson!)
Who kicks out the Buff Dudes? Do they not enjoy free publicity and new retro wave playing in the background?
Any time i do barbell over head press i get deep shoulder pain. Only going down to the chin not to collar bone. Just with that excersise though.
Probably rotator cuffs are weak…So shoulders dissociaters will help?
these videos are so helpful!! THANK YOU VERY MUCH!!! please keep them coming
Thank you. Down to earth and solid info/advice. Great stuff.
I love how his warm set are 5lbs heavier than my heaviest set:(
Buff dudes do you use protein nutrition or is it just natuarlly that you woarkout..love youre woarkout tutorials..
Is it possible to get permissions to use these not for
profit in my company safety program