If you are someone who is specifically training on a regular basis in order to gain more muscle and even possibly lose more fat then you need to be aware of the importance of doing the correct form when you are training. Good form is the use of slower motions where you have more control and do not bounce or jerk to gain momentum.
Unfortunately doing the correct form when training is not good enough to make sure that you will prevent all weight lifting injuries from happening which is something that will be explained to you in great detail by anyone who is dealing with a rotator cuff injury.
There has been a discussion going on about using the correct Range of Motion (ROM) when doing an exercise. Without a doubt the best example of a joint where you do not want to use the full ROM is your shoulder. If you allow your elbows to go beyond your body plane you put a lot of tension on your shoulder which cannot support weight at that angle and risk over rotation or tearing of the socket.
All exercises where you rest the bar on your back put your shoulders in a position where they are rotated in a very dangerous spot. There are several exercises that you can do safely in that position but it is best to use a spotter or equipment with a safety stop to help decrease your chance of injury.
Below are a few pointers or tips that you should adhere to on a few popular lifts to help you avoid weight lifting injuries.
• Lat Pull Downs: Instead of pulling down behind the head bring the bar to your chest. This will give you the same effect on your lats without the stress on your shoulders and spine.
• Dumbell Flys: When doing your flys whether you are working your pecs, chest or decs keep your arms infront of your body. If you are laying down and your hands dip below the bench you are doing them wrong. Keep them at a 90 degree angle to prevent over extension.
• Squats: Make sure you place your grip shoulder width apart and keep your torso slightly forward with a straight back. When going down on your squat do not go down below a 90 degree angle.