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Strap-like
implements are commonly used in real-life deadlifting
situations, and in many cases weights are levered against the
body or sandwiched between the arms, so that not as much
gripping strength is used anyway. One less abrasive alternative
to deadlifting with straps would be to lift wearing wrist
weights, as they would add to the weight without further
stressing the grip.        |
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 Strength training can be a safe form of exercising, however each category has it advantages as well as disadvantages. Weight training can be one of the safest forms of exercise, especially when the movements are performed correctly. However, as with any form of exercise, improper execution can result in injury. When the trainee becomes fatigued, technique can break down. For example, the allows heavy weights to be lifted with correct technique. If the lower back fatigues and is allowed to round, the resulting uneven spinal loading can cause disk compression injuries.
Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience lactic acid build-up in their muscles, which, contrary to popular belief, is not the cause of the harmless burning sensation in the muscles. These individuals may also experience a swelling sensation in their muscles from increased blood flow , which is also harmless.
Weight trainers commonly spend 5 to 20 minutes warming up their muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least two to four seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints.Exercises where a barbell is held above the body, such as the squat or the bench press, are normally performed inside a squat cage, which can catch the bar, or in the presence of one or more spotters, who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so.Anyone beginning an intensive physical training program is typically advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated.
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An
exercise should be halted if marked or sudden pain is felt, to
prevent further injury. However, not all discomfort indicates
injury. Weight training exercises are brief but very intense,
and many people are unaccustomed to this level of effort. The
expression "no pain, no gain" refers to the discomfort expected
from such vigorous effort. It does not suggest ignoring the more
severe pain that comes from injury.
Beginners
are advised to build up slowly to a weight training program.
Untrained individuals may have some muscles that are
comparatively stronger than others. An injury can result if, in
a particular exercise, the primary muscle is stronger than its
stabilising muscles. Building up slowly allows muscles time to
develop appropriate strengths relative to each other. This can
also help to minimise delayed onset muscle soreness. A sudden
start to an intense program can cause significant muscular
soreness. Unexercised muscles contain cross-linkages that are
torn during intense exercise.