12 Common Exercises Known to Result in Injuries

If you do an exercise incorrectly, it may lead to an injury. In order to avoid this, it is a good idea to be aware of which exercises are well-known for causing an injury when done incorrectly and to avoid them.

The following are among the 12 riskiest exercises:

1. & 2. Rapid Crunches: Bicycle-Style and Regular - These ballistic motions create repetitive trauma disorders. High speed twisting and pulling motions on the neck, can not only lead to muscle spasms, but also can eventually lead to disc herniations. The injury occurs a little at a time. Microtears can occur in the discs that go undetected, until the disc finally herniates.

3. & 4. Behind the Head Exercises: Lat Pull-Downs & Shoulder Presses - The key here is not to have the bar behind your head. To avoid neck injuries, the bar should be pulled to your upper chest or pushed from the upper chest, not to or from behind your neck. Your grip on either exercise should be exactly shoulder width, which places a minimal stress on the shoulders.

5. Improperly Performed Kettlebell Swings - The kettlebell swing is a fantastic strength-building exercise when done properly. One key consideration to remember is that you’re not using your arms to lift or swing the kettlebell. The power of the movement comes from your lower body, specifically your glutes and thighs. Using your arms to move the kettlebell can damage your rotator cuff and also raises your risk for other shoulder injuries.

6. Bent Over Rows - When done improperly, there’s plenty of room for error with this exercise, causing lumbar disc injuries. I prefer single arm dumbbell rows, using a bench to stabilize the body with the knee and hand on the opposite side of body to the side being exercised.

7. Deadlifts - When done properly, deadlifts are a great full-body exercise. When done incorrectly, they’re a recipe for lumbar injuries. Key considerations include maintaining good posture and a neutral spine and avoiding using your back to lift the weight. Snapping your arms to lift the bar, lifting with a rounded back and/or failing to engage your core are common mistakes.

8. Backward Medicine Ball Rotation Tosses - A weighted ball, or medicine ball, is an inexpensive addition to any home gym. They can be used for a variety of exercises. Be careful not to forcefully rotate your spine backward, especially with a weight. That is a recipe for a herniated disc or discs. Anytime you’re bending or rotating backward, the movement should be done slowly and with great control.

9. Seated Leg Extensions - The seated leg extension is done on a leg extension machine, which places the focus on the quadriceps. Strong quadriceps are important for maintaining good leg, hip and knee strength, but the leg extension machine has all of the resistance near your ankles, which puts a lot of torque on your knees. As a result, you may wear down cartilage and potentially damage your knee joints over time.

10. & 11. Pull-Ups and Chin Ups - Unless your lats are strong enough, attempting chin-ups or pull-ups may do your shoulders more harm than good. If you do chin-ups or pull-ups, use a grip that is shoulder width. Using a wider or narrower grip, will place more wear and tear on your shoulders.

12. Preacher Curls - This exercise can cause injury because you’re trying to strengthen muscles while seated in an unnatural position with poor posture. There is no stabilization in that position for your core and too much force is transferred to your spinal discs.

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