Which exercises expose you to injury and how to minimise the risk

If you have come to this website you are conscious of your fitness and nothing disrupts a persons fitness quite like an injury. Exercise directly improves your fitness and strenuous exercise is the primary cause of injuries. This is the underlying contradiction to fitness. However, it is up to you to learnt the knowledge and practice the procedure so you avoid being couch bound when you could otherwise be active. Still it takes a while to culminate this knowledge so some words of warning and commendation can go a long way if you are new to the fitness lifestyle. There are a number of exercises that use a number of equipment. You also use a number of muscles or bones when engaging in these exercises. This can cause a number of strains, pulls or inflammations. To help you hop these initial hurdles we have broken down five exercises that expose you to risk of injury. Keep in mind that we are all susceptible to these risks. Renowned physical therapist Alison McGinnis stated that:

If you don’t have enough mobility at each joint to perform an exercise safely, then really any part of the body is at risk of injury”.

At Origym we qualify thousands of individuals each year to learn how to become a personal trainer and these are just some of the key exercises that you might be performing without really knowing the damage and caution you must take when performing them.


There are variations of crunches. These are the standard ‘regular’ style and the ‘bicycle style’ crunch. When performing either crunch; you are twisting your body at a fast pace and this can lead to muscle spasms or disc herniation. Due to the pressure you pertain on your spine you could suffer from cervical spine injuries. You throw your neck forward and backwards and it can cause stress on the anterior point of your spine.

To do a crunch properly you need a stabilising force against your feet. So lay back and put your feet against the wall. Tighten your abdominal muscles and raise your head and shoulders towards your knees. Fold your arms behind your head so you take the pressure exerted on your neck. Hold for three deep breaths and repeat it again.

Kettlebell Swings

The kettlebell swing is designed to strengthen your body. Remember that you are not using your arms to swing the kettlebell. You are holding it with your arms but using your lower body to perform the exercise.

Using your arms to swing the weight may cause damage to your rotator cuff. Your centre of gravity is displaced when performing this exercise and you need to use your core to maintain your balance. Focus on your lower body and exert the power by thrusting your hips forward.


Deadlifts take the full body to perform. If you use your form correctly you can really damage yourself. Injuries include muscle spasms and lumbar injuries which damage the vertebra of your spine. It can also affect the nerves within your spine. You should make sure that you maintain good posture and a neutral spine and do not use your back to lift because this is how you get a lumbar injury. If your core is weak I advise not to try deadlifts and come back when you gain more core strength.

Again you need a stabilising influence upon your body. You can stand against a wall so you can straighten your spine. Keep you spine in a straight line while you hinge your hips backward as if you are about to sit down in a chair. Touch your back against the wall and rest you hips towards an upright position. Engage your glute muscles and extend your hips. Don’t break posture or you will gain an injury due to the strain.

Sit down leg extensions

This exercise places pressure on the four muscles on your upper leg and thigh. These are called your quadriceps. If you maintain strength within your quadriceps you will maintain strength in your legs, knees and hips. Due to this you may wear down cartilage and potentially damage knee joints over time. When using a leg extension machine keep your movements smooth and consistent. The longer you wait the more you will be prone to damage.

As well as your legs you will use your stomach muscles. Don’t use your back know because you can strain it and become immobile. Also, if you flex your toes you may strain your hip flexors. This is a high-risk exercise for minimal gain. You can train the quadriceps by doing squats instead. However, if you feel the need to take it slowly and you will be have less risk of an injury.

Pull up’s

Attempting chin ups and pulls ups can be detrimental to your shoulders. Your lateral muscles are not used as much as others and because they are so chronically underused you are more susceptible to injury. To minimise this risk you must have your chest facing upwards and your abdominal muscles engaged.

We only request that you try pull up’s if you are physically strong already. This is because the body will compensate for your underused muscles and lack of strength, You will use your chest and upper traps to equal the force and this will lead to short, tight pectoral muscles and shoulder injuries.

These are just five common exercises that will lead to injury. You will minimise the risk of injury by doing them correctly. However, there is still a chance of gaining injury in any situation that involves exercise. Take out advice as words of warning or research deeper to nullify the risks within your routines. If you are not injured you can work out more efficiently and effectively. Keep vigilant in the gym and perfect your form so you can stabilise yourself and maintain your body.