Sure Fire Ways to Get Yourself Injured

by Allen Gil March 12, 2015

Sure Fire Ways to Get Yourself Injured

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Getting injured sucks, doesn’t it?

You blow your shoulder, tweak your back, or pull a hammy, and you’re out for weeks on end.

All that hard work you’ve been putting in, completely ruined, by something that is just part of the so called "training life." Or, is it?

Most of the injuries you get training are, quite frankly, completely avoidable. In fact if you just took an extra 10 minutes to warm up, most of your injuries would never happen.

In the words of John Romaniello:

But, I’m going to give you the benefit of the doubt. I’m going to assume you’ve known better than to go to the gym, lift cold and leave. And you don’t know any of the ways to help prevent an injury.

In this article I’m going to address four things you could be doing that are a sure fire way to get yourself injured. And, what to do about it.

So, if you care about staying healthy, I suggest you grab a pen and pencil and take notes…. Go ahead… I’ll wait…

#1: Not Training Your Glutes


Back pain is the leading cause of disability in American’s under 45 years old.

There are also two common complaints in the gym from even the most rugged trainers:

  • Squats hurt my knees
  • Deadlifts hurt my back

The cause of both of these? Weak glutes. Strengthening your Glutes (your butt muscles) is truly important to preventing an injury.

Having strong glutes can:

  • Increase knee stability
  • Reduce strain on the lower back
  • Improve hip mobility
  • Decrease hip-flexor and hamstring injuries

Not to mention that when your glutes are firing, they’re really strong. And they can push up all of the weight on your lower body. With a nice little boost of testosterone to boot.

Want to make sure your back pain and sore knees are put to bed? Warm up with some Hip Raises or Kettlebell Swings.

#2: Hitting Your Heavy Lifts ‘Cold’


To be honest, this applies to all lifts. But your big lifts count the most.

How often have you done this:

  • Walked into the gym
  • Walked right past the cardio equipment
  • Paid no attention to the foam rollers
  • Gone right into a heavy set

I’m going to guess you do this... pretty often, right? It’s okay; we’re all guilty at times.

But I want to talk, specifically about your big lifts: Squats, Deadlift and Bench Presses.

They all require the right muscles to be activated before you do the lifts. If they’re not (and they’re not warm) you run the risk of a horrible injury. And, well, putting yourself off that lift for life.

I’m not going to lecture you on warming up – I hope by now you know it’s essential – but instead, why don’t you try this:

  • Choose your big lift
  • Do 1 set of 10 reps with the bar at 10% of your 1RM
  • Do 1 set of 10 reps at 20% of your 1RM
  • Do 1 set at 6-8 reps at 50% of your 1RM
  • Start your normal set

This way you’re working your body into a warm up, switching on the right muscles, and gradually getting used to the work you’re going to have to do.

It could save you a lot of time, and ice packs.

#3: Believing “No Pain, No Gain”



This is the oldest saying in the book. It’s probably the number one most said phrases by the Bro’s in the gym, too.

But it’s pure BS.

Well, sort of. When it was first said – I imagine through clenched teeth in the middle of a heavy squat – it was talking about the uncomfortable, almost burning feeling mid-set.

You know, where Arnold felt ‘the pump’.

Sadly though, it has become the reason to battle through any and all pain that you feel in the gym. But here’s the thing…

Pain is your body’s way of telling the brain that something is wrong.

If you don’t listen to it, you risk getting yourself incredibly injured. Because it is usually a sign that something is being damaged.

And, when you feel pain in one area, it can affect all of the surrounding muscles too.

Don’t battle through. Stop and assess how you feel. If it’s not the pain of the muscle being worked, and it still hurts afterward, it’s time to pull the plug on that exercise and move onward.

It might sound simple, but it’s a well-ignored practice.

Allen Gil
Allen Gil


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