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By New You Editorial
Posted On Oct 15, 2013

New You Health Tip: Teach yourself the proper form before braving the weight room. 

Weight training carries a relatively low risk of injury compared to many other sports activities, when done properly. “However, incorrect form when lifting weights is one of the top contributors to sports-related injuries,” according to Dan Geraci MS, head strength coach at Hard Pressed. Here we list four exercises you may want to avoid and safer alternatives that are equally as effective:

Potentially dangerous: Box Jumps
Box Jumps cause excessive pressure on the Achilles tendon, which can lead to a rupture or tear.
Alternative: Leg Press Machine

Potentially dangerous: Dumbbell Chest Fly
Without a spotter or when using heavy weights, dumbbells can be difficult to control, which can lead to muscle tears.
Alternative: Chest Fly machine and cables

Potentially dangerous: Walking Lunges
Improper form increases stress on the knee and can lead to injury.
Alternative: Stationary lunges

Potentially dangerous: Upright Rows
Upright rows forces the rotator cuff muscles into an extremely tight space.
Alternative: Shrug and Pull technique