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"My overall answer is no; there is no exercise in the common body of weight-training exercises that is so risky that all weight trainers should eliminate it from their workouts," says Ron Brenner, D.C., M.U.A.C. (Manipulation Under Anesthesia Certified), a personal trainer certified by the National Academy of Sports Medicine.

"Some exercises hold more risk of injury than others, but a person can injure himself doing almost any exercise if he has a predisposition toward injury or is not experienced in proper form and technique for that exercise."

Based on these conditions, which exercises should you avoid and which should you include? Brenner says it's a matter of common sense and personal history. "If you've had any problems with a body part or joint that is directly affected by an exercise, you may need to make modifications. You may need to alter your stance, range of motion, or technique; lighten up somewhat on the weight; or remove the exercise from your program altogether."

Compound movements and exercises performed behind the neck do have more risk associated with them. "Core weight-training exercises such as squats, deadlifts, bench presses or overhead lifts carry more risk because they are multijoint movements, and technique is crucial to performing them properly," Brenner says. "Often, behind-the-neck pull-downs or behind-the-neck presses are not widely recommended, because they require a greater range of motion than is optimal for some people; in those instances, using too much weight may cause injury.

"If your training requires that you perform these or other riskier exercises, don't do them in an explosive or ballistic manner. Rather, use a deliberate, controlled movement, ideally under the supervision of a coach or trainer who is very experienced in these techniques. When in doubt, choose safer exercises and techniques."

# posted by Medical Information : 1:25 AM