Injury during cross lifting

General information

Cross lifting is one of the most dangerous and difficult exercises in weight training. This exercise may not look very difficult, but appearances are deceptive. It requires many preliminary exercises and a high level of concentration to perform this exercise correctly.

In general, cross-lifting or lifting heavy objects is known to increase the risk of back injuries. Especially untrained people injure themselves easier and faster. In addition to the physical conditions, technique, execution and concentration determine whether injuries occur or not. Above all, incorrect lifting, twisting or sudden tilting of the upper body are responsible for many back injuries when performing this exercise. The weight causes the spine to be compressed once in its length, an additional rotation is then usually too much for the back.


This leads to tensions, strains, dislocated vertebrae and other complaints. The most common injuries are spinal compression due to excessive load, strains of the back muscles and injuries to the ligaments. Most of these injuries occur in the lower back, between the coccyx and lumbar vertebrae.

In worse cases, the intervertebral discs may be damaged. Vertebrae can slip or slip sideways out of the spine. Intervertebral discs can burst and lose their protective effect. Especially athletes with previous (back) injuries, surgeries or other health problems are at increased risk if they practice cross lifting.

Correct execution

Definitely no beginner should dare to do cross lifting, because wrong and improper execution can cause injuries and even permanent damage. The most common mistakes that occur during this exercise are A hunchback during the execution, wearing gloves, standing too far, wrong shoes and stretched legs. The wrong position of the upper body or a malposition of the back during the exercise is considered one of the main reasons for injuries during cross lifting.

Another classical injury during cross-lifting concerns the shins and knees. If, for example, the legs are bent too early or the stance is too wide, the barbell bar may hit the shin or knees and injure the patient. Cross lifting is often performed in front of a mirror.

The common excuse for this is that it allows you to observe your technique and quickly recognize mistakes. But for this you have to look up and straight ahead the whole time. However, this posture can lead to tension and unpleasant neck pain.

The symptoms described so far can also occur if the athlete overestimates himself and his ability. If too much weight is placed on the body or the weight is increased too quickly, this is also associated with an increased risk of injury. False ambition is a big problem among athletes, but it can also lead to injuries.

As with any strength exercise, it is especially important to stop lifting when you are exhausted and can no longer do a correct repetition. Wrong ambition leads to a lack of attention to technique and execution, which in turn leads to incorrect postures that increase the risk of injury. It is more sensible to listen to your body and only do as many repetitions as are possible with correct execution.

The saying “less is sometimes more” applies to cross lifting, as this exercise is very effective when performed correctly. Because of the many different variations of this exercise, even less experienced strength athletes should have the right variation to make him or her feel secure. Nobody really needs to be afraid of cross lifting. With moderate weight and correct execution this exercise is one of the most effective strength exercises there is.