Avoiding Trauma in the Gym: High Back

Abdomen Pectorals and Triceps Shoulders Forearms and Biceps Types of Trauma , let's go back to talking about complex movements and greater risk of trauma. It should be noted that, from a trauma point of view, the dorsey bar or T-bar can be assimilated to the barbell.


The latter, however, having fewer movement constraints, makes injury more likely. On the other hand, the use of the barbell is more profitable in anabolism.

The rowing machine is potentially damaging to the spine for the same reasons described in the "good morning" exercise and in the deadlifts: the back must be kept straight, the lumbar lordotic curve must not retrocurve beyond the flattening, otherwise painful consequences already mentioned.


The problem is exacerbated by the usual, bad, widespread habit of leaning the back with "kidney strokes" in order to increase the load raised and show oneself stronger than what one is to ignorant spectators in kinesiology.

Other points at risk of injury are not to be observed, unless of course the barbell falls on the feet. The stress of the spine, in itself, is enough as a reason to stay focused and keep a correct, slow and controlled execution.

they have another common mistake, at risk of injury, due to the excessive load on their resources.


Also in this movement the trauma risk point is the lower back. The unwary subject instead of carrying out the traction keeping the back perpendicular to the ground as it is correct, helps in traction by vigorously and abruptly extending the trunk, up to the limit case of bringing it almost parallel to the ground. The eccentric part is skipped and starts again with a sharp blow of the kidneys. Of course, not doing the negative part, and using the hip and spine extensors, allows you to move a much greater load. The cheating just mentioned is among the most common, together with those described for the side openings, side openings for the bent torso, bench press, legs raise. The list of errors could be further expanded, but the purpose of the discussion is not to describe the execution errors, but to show the damaging potential of the various exercises. So, staying with the exercise currently in focus, I leave you my recommendation to keep the torso perpendicular to the ground for the whole series - the very last repetitions are an exception, where, in the absence of a spotter for the forced, a little cautious cheating is acceptable.

caused by this variant, stresses, stresses, puts the rotator cuff in difficulty, pushing towards a dislocation. This is why many instructors prefer to eliminate it. The traction movement behind the neck is contraindicated in those with a history of dislocation of the humerus head from the glenoid cavity, and in subjects with particularly loose cuffs.

The movement, like all those that force the retroposition of the humerus, is potentially harmful and must be used with caution, warming up well, using suitable loads and slow and controlled movements. It is possible to undertake a path of mobilization of the shoulders and shoulder blades, and of flexibility of the muscles of the other back. However, if it continues to cause difficulty in training, it is best to avoid it. In this case it is important, subject by subject, to consult the professional's opinion.

on the vertical pulley hands in pronation, shoulder width.

it includes a variant compound version, in which the first part of the movement is for extension of the trunk (hip and rachis) and a second part is for traction of the bar to the chest.


Whether you perform the classic version, or the compound version, whether the grip is wide or narrow, supine or prone, the vigorous and accelerated extension of the trunk must absolutely be avoided to give impetus to the subsequent traction. That is, let me explain. It's true. that the compound version provides for an extension of the trunk, but this must not serve to give impetus to the subsequent traction movement to facilitate it. The movement - in any exercise - must always be controlled, avoiding accelerations and dangerous inertia. The risk of trauma to the rachis has already been explained several times.

. As with the triceps movements, it is also important to keep the hands in line with the forearms or slightly flexed in this exercise.

fixed do not allow the cheating mentioned in its version homologous to the lat machine. So for its version with a bar that touches the chest, no observation, assuming that reaching a height of just below the chin would already be sufficient.

For the variant with the bar carried behind the neck, given the forced retroposition of the humerus, what has already been expressed for its counterpart to the lat machine is valid; it is a very critical exercise.

and ligaments. Stress is proportional to the load used in relation to one's strength. So the cycles of strength are more dangerous than those of resistance, from this point of view;
  • Injuries related to the single exercise: the mechanics of each exercise involve specific risks. The most delicate points we have seen are wrists, lumbar spine, knee, shoulders. To a much lesser extent ankles, elbows, cervical area of ​​the spine. The risks are greatly reduced when foolish cheating is avoided, correct, slow and controlled execution is maintained;
  • Injuries related to the operator: the subject commits errors due to ignorance, therefore involuntary, or due to the psychological need to show himself stronger than he is, therefore voluntary. The great majority of discovertebral lesions are due precisely to operator errors and not to the nature of the exercises.
  • Obviously, damage due to external agents is intended to be neglected

    The above applies to the conditioning phase, which must be long, concentrated and thorough, containing the basic multi-joint exercises. In this phase both the correct gesture and the most important laws of kinesiology should be transcended, making them become part of themselves. once the effective phase has begun, correctness must "be so impressed that it becomes automatic, theoretically without the need for too much attention - but" don't let your guard down. " The attention must instead be aimed at obtaining that overload which is absolutely necessary to have any result.

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