The Most Dangerous Exercises: How to Stay Safe at the Gym

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It frequently results in acute kidney failure.</span></p> <h3><strong>Dangers of Extreme Workouts</strong></h3> <p><span style="line-height: 20px;">In an article called “</span><a href="https://web.archive.org/web/20131010075126/http://www.huffingtonpost.com/eric-robertson/crossfit-rhabdomyolysis_b_3977598.html" target="_blank">CrossFit’s Dirty Little Secret</a><span style="line-height: 20px;">,” professor Robertson recounts the case of a young, fit physical therapist who was hospitalized with the disorder after a grueling CrossFit workout that involved hundreds of repetitions. Months later, the therapist is still contending with muscle damage.</span></p> <p><span style="line-height: 20px;">Robertson contends that rhabdo is so common among devotees of CrossFit that the company even has </span><a href="https://web.archive.org/web/20131010075126/http://www.google.com/imgres?imgurl=http://www.ballnroll.com/Uploads/Blogs/Fitness/2013crossfit101/Rhabdo.jpg&imgrefurl=http://www.ballnroll.com/fitness?post%3D777&h=360&w=580&sz=53&tbnid=3dIAy5NwwSuOQM:&tbnh=77&tbnw=124&zoom=1&usg=__y-zxUlTTsPqUgBgkL9lXctCT_Tw=&docid=7firspZxQ-OS2M&sa=X&ei=XehSUuGZGNGw4APX5YBw&ved=0CDsQ9QEwAg" target="_blank">an unofficial cartoon mascot called “Rhabdo,</a><span style="line-height: 20px;">” depicted as an exhausted clown hooked up to a kidney dialysis machine as blood and internal organs are spilling out on the floor.</span></p> <p><span style="line-height: 20px;">Commenting in the </span><em>New York Times</em><span style="line-height: 20px;"> about earlier reports of rhabdo cases linked to the extreme workout, CrossFit founder </span><a href="https://web.archive.org/web/20131010075126/http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?pagewanted=all&_r=0" target="_blank">Greg Glassman says</a><span style="line-height: 20px;">, “It can kill you. I’ve always been completely honest about that.”</span></p> <p><a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/health-slideshow/exercise-addiction?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp" target="_blank">Exercise Addiction: How Much Is Too Much?</a></p> <h3><strong>How to Stay Safe at the Gym</strong></h3> <p><span style="line-height: 20px;">Almost any exercise regimen can have risks if you use the wrong technique or over-train, says ACE-certified personal trainer Kelly James-Enger. “However, there aren’t any inherently ‘bad’ moves—the best workout depends on your biomechanics and strength,” as well as using common sense.</span></p> <p><span style="line-height: 20px;">For example, if you are out of shape or have medical problems, talk to your doctor about the best way to ease into exercise. Here’s a look at 6 exercises that can be risky—and the right way to get the benefits without getting hurt.</span></p> <h3><strong>Deep Squats</strong></h3> <p><span style="line-height: 20px;">The squat is arguably the best exercise you can do for your legs and lower body, says James-Enger. “That being said, it should be performed properly to avoid injury. Starting position is your feet just outside your hips, toes slightly pointed out; knees soft; abs drawn in and braced; shoulders back; chest up. Slowly bend your knees and push your butt back and down, keeping your knees behind your toes and your chest lifted.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> </em><span style="line-height: 20px;">Poor form includes bending forward as you squat (i.e., your chest is coming toward the floor), which puts a lot of pressure on your lower back; extending your</span></p> <p>knees past your toes, which puts pressure on your knee joints; and letting your legs go lower than parallel to the floor, which puts more pressure on your knees. (Experienced weightlifters often do "deep" squats, but if you're new to lifting, it's smart to go no deeper than parallel to the floor.)</p> <h3><strong>Crunches</strong></h3> <p><span style="line-height: 20px;">The standard crunch position starts with you on your back, feet under your hips, knees bent, arms crossed over your chest. Contract your abs (draw them toward your spine) and lift your head and shoulders off of the ground, toward your knees; then return to starting position. Slow and controlled is much better than doing them as fast as you can.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> </em><span style="line-height: 20px;">Lacing your fingers behind your neck and pulling on it can lead to neck strain. Instead, keep your hands over your chest, or at your sides, and focus on a slow roll-up and return to starting position, advises James-Enger.</span></p> <p><a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/health-slideshow/worst-fitness-trends?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp" target="_blank">Worst Fitness Trends of All Time</a></p> <h3><strong>Lat Pulldowns</strong></h3> <p><span style="line-height: 20px;">Keep the weight ahead of your body; retract your shoulder blades before you pull down; pull down slowly to your chest level and then fully extend your arms all the way up before starting the next repetition. Keep your torso straight up and down (i.e., don't rock back and forth to pull the bar down); keep your shoulder blades retracted; and focus on a slow, controlled move (instead of jerking the bar down) for the best results.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> </em><span style="line-height: 20px;">Don’t use the "old school" technique (pulling the bar behind your neck). This can put a lot of pressure on your shoulder joint, which can lead to rotator cuff tears and other shoulder injuries, cautions James-Enger.</span></p> <h3><strong>Military Press</strong></h3> <p><span style="line-height: 20px;">As with lat pulldowns, proper form means keeping the weight ahead of your shoulders.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> </em><span style="line-height: 20px;">Bringing the weight behind your head puts pressure on your shoulders and can strain your neck as well. Instead, stand with your feet under your hips, toes slightly out, abs engaged; hands at about shoulder-distance, bar at your chin level. Slowly press the barbell up and then resist on the way down, pressing the bar a little bit ahead of you (as opposed to lifting it straight overhead).</span></p> <h3><strong>Lunges</strong></h3> <p><span style="line-height: 20px;">Lunges are a great lower-body exercise, but are often performed improperly. Perfect form means stepping far enough ahead so that your leading leg and back leg both make a 90 degree angle as your back knee approaches the floor; keep your chest up, shoulders back, abs engaged as you lower your back knee toward the ground.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> </em><span style="line-height: 20px;">It’s important to keep your front knee behind your toe as you lunge down; extending it past your toe increases the pressure on your knee. And keep your chest up, which takes the pressure off of your lower back, and reduces your risk of injury, James-Enger emphasizes.</span></p> <h3><strong>Yoga</strong></h3> <p><span style="line-height: 20px;">You may have read scary reports claiming that yoga can “</span><a href="https://web.archive.org/web/20131010075126/http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?_r=4&pagewanted=1&hp" target="_blank">wreck your body</a><span style="line-height: 20px;">.” Actually, it has many documented health benefits, including </span><a href="https://web.archive.org/web/20131010075126/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3275836/" target="_blank">asthma relief</a><span style="line-height: 20px;">, </span><a href="https://web.archive.org/web/20131010075126/http://journals.lww.com/topicsingeriatricrehabilitation/Abstract/2011/04000/Yoga_Based_Maneuver_Effectively_Treats_Rotator.10.aspx" target="_blank">helping shoulder injuries heal without surgery</a><span style="line-height: 20px;">, </span><a href="https://web.archive.org/web/20131010075126/http://www.prweb.com/releases/health/pms/prweb9127838.htm" target="_blank">reducing PMS symptoms</a><span style="line-height: 20px;">, and </span><a href="https://web.archive.org/web/20131010075126/http://journals.lww.com/topicsingeriatricrehabilitation/Fulltext/2009/07000/Yoga_for_Osteoporosis__A_Pilot_Study.9.aspx" target="_blank">strengthening bones</a><span style="line-height: 20px;">. Practitioners of yoga also have lower rates of joint pain and headaches that people who engage in cardiovascular exercise and weight training, according to </span><a href="https://web.archive.org/web/20131010075126/http://www.medicalnewstoday.com/releases/227363.php" target="_blank">research presented</a><span style="line-height: 20px;"> at the 58th Annual Meeting of the American College of Sports Medicine.</span></p> <p><strong><em>The mistake to avoid:</em></strong><em> The</em><span style="line-height: 20px;"> </span><em>New York Times </em><span style="line-height: 20px;">recently reported a rise in yoga injuries because poorly trained teachers push students beyond their physical limits, encouraging them to perform difficult poses, such as shoulder and head stands. In addition, there are </span><a href="https://web.archive.org/web/20131010075126/http://www.bmj.com/highwire/filestream/223144/field_highwire_article_pdf/0/685.2" target="_blank">rare reports</a><span style="line-height: 20px;"> in medical literature of certain yoga poses (such as “upward bow”) causing stroke in relatively young people following hyperextension of the neck, creating an effect similar to whiplash. If you’re new to yoga, the smart solution is to find a class for beginners and avoid overtaxing yourself as you gradually master the moves.</span></p> <p><a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/health-slideshow/deskercise#1?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp" target="_blank">Exercise at Work: Try This Simple “Deskercise” Routine</a></p> <p><span style="line-height: 20px;">——————————</span></p> <div id="’noindex'"><p><a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp"><img src="https://web.archive.org/web/20131010075126im_/http://www.healthline.com/images/base/healthline.v1.20110223124025.gif" width="170" height="36" style="margin: 5px 10px; float: right;"/></a>Get the information you need to improve your health and wellness on <a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp" target="_blank">Healthline.com. </a></p> <p><a href="https://web.archive.org/web/20131010075126/http://www.healthline.com/health-slideshow/copd-symptoms?utm_source=health.yahoo.net&utm_medium=referral&utm_campaign=yahhp" target="_blank"><img src="https://web.archive.org/web/20131010075126im_/http://www.healthline.com/hlcmsresource/images/topic_centers/copd/article-images/6_Signs_of_COPD_Slide_1.jpg" width="55" height="55" style="margin: 7px; 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