5 bodyweight exercises that can hurt you

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Iya Zorina warns: you can get injured not only in the gym.

Any exercise with the wrong technique can lead to injury - no matter if it is done with a heavy barbell or without additional weight. Moreover, many do not seriously approach exercises with their body weight, such as push-ups, pull-ups or folds on the abs, because they seem simple and safe.

However, some common mistakes in them can lead to muscle and connective tissue injuries. Here are five of the most popular home exercises that can be painful if done incorrectly.

1. Reverse push-ups on the bench

They can be considered an easier alternative to push-ups on the uneven bars for pumping the triceps of the shoulder. At the bottom of the exercise, the humerus protrudes strongly forward, and the ligaments holding the joint are stretched. In this position, he loses stability, which increases the risk of injury. And the lower you go, the more stress the ligaments experience.

Moreover, unlike the parallel bar option, in the bench push-ups, the shoulders are turned inward due to the wrists being placed with the fingers to the body. So during push-ups, the humerus comes forward even more, which increases the load on the ligaments of the shoulder.

As a result, repetitive stress can lead to inflammation and injury.

How to do the exercise correctly

Spread your wrists out to the sides, straighten and lower your shoulders.

So the humerus will not protrude much forward, and you can do push-ups from the bench without the risk of injuring the joint.

2. Pleat with fixed legs

Many do the abs fold with fixed legs the way they used to in school. The legs are simply tucked away under the closet or sofa, or they ask someone to hold the ankles.

Yes, this will allow you to do more reps, but it will pose a risk to your lumbar spine. If your rectus abdominis muscle is weak and cannot cope with the set number of repetitions, while lifting the body with fixed legs, the iliopsoas muscles will take over the main work.

They will pull the body forward, creating unnecessary back deflection and compression in the lumbar spine. Compression of discs can lead to protrusion and herniation, especially if you spend most of the day in a sitting position and your back is under considerable strain.

How to do the exercise correctly

To protect your lower back, perform a raised leg fold. Find a low, stable elevation and place your shins on it so that your knees are bent at right angles.

You can also perform twisting: the same lifting of the body, but without lifting the lower back from the floor.

3. Long plank

Another exercise that can be dangerous for your lower back. The plank is aimed at working out the muscles of the core - you must hold the position by contracting the muscles of the abs and buttocks. But if the abs are not ready, and you are tuned in to records, the lower back will begin to fail (as in the photo below).

This will create compression in the lumbar spine, and instead of having strong core muscles, you will have back problems.

How to do the exercise correctly

More focus not on time, but on how long you manage to maintain the correct shape. When you stand in a plank, the body should be stretched in one line, without arching in the lower back. Contract your abs and glutes throughout the exercise.

If you feel that the muscles do not cope and the lower back begins to go down - finish the approach, rest and do it again. Increase the time gradually as you build your core muscles.

4. Push-ups with elbows to the sides

Some people push their elbows out to the sides during push-ups so that the shoulder is at right angles to the body. Over time, this performance can injure the connective tissues of the shoulder joint, resulting in inflammation and pain.

To understand why this is dangerous, you need to consider the structural features of the shoulder. The scapula ends with an acromion. Directly under it in the supraspinatus fossa of the scapula passes the supraspinatus muscle, the tendon of which is attached to the humerus.

When you extend your arm more than 70 ° to the side, the acromion presses the supraspinatus tendon slightly through the bursa, the loose connective tissue located between them. This happens all the time and does not harm the joint in normal situations.

But if this movement pattern repeats very often - as in painters, swimmers, baseball players - or occurs under stress - as in push-ups with elbows to the side - the tendon can be injured, and the increasing inflammation will reward you with shoulder pain.

How to do the exercise correctly

To avoid injury, keep your elbows pointing backward and not to the sides during push-ups.

This will not only protect your shoulders from injury, but you will also gain some biomechanical advantage. The closer the elbows are to the body, the less shoulder strength and the more comfortable it is to perform push-ups.

5. Pull-ups with buildup (kipping)

Kipping pull-ups are an exercise in which, before pulling up to the bar, you do a slight swing, pushing your shoulders forward, and then jerk yourself upward.

Pull-ups are used in CrossFit to reduce muscle strain and do as many exercises as possible in one set. This is justified for competition in this sport, but not suitable for home muscle building.

First of all, it must be said that kipping is not an approach to pull-ups and is not suitable for beginners. Yes, it will make it easier for you to pull up, but if your muscles and ligaments are not ready for such a load, sudden explosive movements can damage muscle fibers and leave you with pain in your shoulders.

How to do the exercise correctly

Forget about any swinging and jerking on the bar until you can do 8-10 strict pull-ups per set.

If you don't do CrossFit, you don't need kipping at all. It will not help you pump your muscles better. On the contrary, inertia will steal some of the load and slow down the growth of strength and muscle.

If you can't do any of the strict pull-ups yet, do lead-up exercises such as the Australian low bar pull-up.

If you don't have a low bar, try eccentric pull-ups.

Ascend using the energy of the jump, and descend as slowly as possible. This will strengthen the muscles you want without the risk of injury.

Bodyweight exercises can only harm you if you do them with the wrong technique. Do it right and you will only benefit from them.