With complementary exercises, a clean training technique, suitable equipment and a bit of creativity, you can help to keep your joints fit during your strength training or to prepare your joints for systematic training in the case of existing symptoms.
In principle, strength training with free weights is the healthiest way to keep the joints healthy and strong, or to regain the capacity for trauma. The joints also react with a certain hypertrophy to training stimuli and gain in performance. The supply of nutrients to the joints adapts positively. Even with severely degenerated joints there is still the possibility to restore an unimagined efficiency through adequate stimuli, up to the full load capacity.
When training difficult basic exercises partially static loads that can not be avoided. That a static load from the body can be compensated less effectively than a dynamic, is at this point out of the question. For the exact physiological background I would like to refer to my previous articles at Trainingsworld.
Selection of devices
If you train in the gym, you depend on the existing equipment. If a correspondingly extensive equipment available, you know after this article, which dumbbells you should prefer and why. Whether you use a 30 mm or 50 mm dumbbell is ultimately a matter of taste. However, if you have the option of using dumbbells with plain or ball bearings, you should definitely use this option as the rotational movements of the ends of the dumbbells effectively reduce static loads. If you press the barbell rod out of the shelf for incline bench press, due to the construction of the handle bench, you must first position the barbell a few centimeters forward in order to perform the exercise correctly. After that you have to stop the dumbbell, especially if you force a very heavy weight out of the tray, by applying a transverse load in the shoulder joint. This not only costs power, but also, especially when using heavy and heaviest weights, in addition to an unfavorable joint load that simply rolls away by the rotational movement of the bearings instead of having to be compensated by the joints.
According to the motto "Even the athletes" is the first point of contact for ambitious athletes right after the Dumbbell Shop of Confidence. In the hardware store you can buy accessories cost-effectively and thus build your own dipgings, neck loops etc. This not only saves you money, but also decides on the equipment of your accessories.
For this article, of course, again here is the reduction of static loads on the joints. The following version is particularly interesting for people who train at home and even more interesting for those who also have a power rack.
If you work out to muscle failure on your own and the barbell bar pops up on the racks of the rack, it puts a tremendous load on your joints. The same goes for Pitt-Force or SIT training. Therefore, you should always lower the rod as controlled as possible. In addition, you can purchase a wide variety of shock absorbing rubber pipe insulators, which you can attach around the rack's storage bars, or cut slice by slice as your rack will allow. Now, the weight is pleasantly damped, if you put it quickly on the pole.
In addition, this nice accessory greatly reduces the noise level, which is especially relevant for teenagers who train at home, people living for rent, noise-sensitive, rooms with strong sound propagation and people with unusual training periods of particular relevance. To reduce noise, you can also attach a small disc to the ends of the bar, thus protecting your and the nerves of your fellow human beings. In addition, the rack gets less scratches, which is interesting if you are planning a model change in the future, your training changes and you therefore want to resell the rack.
In the upcoming article we will look at which technical design is appropriate in weight training and which complementary exercises are available to buffer static loads.