Painless training

Sport is murder. This statement is well known to everyone. This is probably because sports actually very often result in injuries. In sports that guarantee the risk of injury due to external influences, one finds hardly or significantly more difficult an effective way to permanently avoid injuries, as well as in any risky sports.

But now we come from strength training to the field of popular sports. Here, too, various exercisers often get injured, which prevents them from training for weeks or even months. In most cases this should be avoided. Many exercisers simply forget that our body is a machine that is a subject to the laws of physics.

Moving us and our loads in a way that spares our joints has effectively abated our sitting everyday lives. For this reason, every athlete should have a basic understanding of human anatomy and the laws of physics. This understanding and its implementation in the (training) everyday life can protect against long-term injuries.

Let's look at a few examples. One of the most popular strength exercises in the studio is certainly the bench press. Although technically one of the simplest basic exercises, some things are often overlooked.

Let us briefly discuss anatomy. We have four ball joints, two in the hip and two in the shoulder. Although these are relatively similar, there is one crucial difference. The hip joint is significantly bone-supported. The hip socket in which the head of the femur lies is very deep. This leads to increased stability, but also limited mobility. However, since significantly more mobility is required in the shoulder joint, the shoulder socket, in which the head of the humerus is located much flatter. This leads to an increased mobility, but conversely, to a limited stability.

Since the stability of bone structure is not given here, the muscles surrounding the shoulder, a jump. Muscles are known to connect to the bones through tendons. However, since the space between the acromion (shoulder roof) and humeral head is very small,

it can quickly happen that the long-running vision is trapped as the space narrows further. This is the case, for example during bench press, when the bar is topped in a straight line from above rather than adjusting the anatomy of the shoulder and guiding the bar slightly forward. But the elbow joint can also suffer if the bar is slightly led forward but the elbows are not under the bar. In this case, a physical lever on the elbow joint, which is why this is difficult to withstand. These were just two examples of how a single exercise can result from incorrect stress injuries.

A basic rule, which must be understood correctly, however, is the following: The ball joints should always be loaded and the elbows and knees relieved. Our ball joints could easily withstand much more stress.

If you are not sure about doing your exercises, we’re very happy to assist you personally in training and show you the correct way to do it.