Potentially dangerous exercises.
babyblake11
Posts: 1,107 Member
Contraversial: But most people here are not professional bodybuilders or personal trainers so you should probably take this advice.
3 POTENTIALLY DANGEROUS EXERCISES
Are weight training exercises functional or are we just slaves to fashionable equipment? Strength training is commonly recommended to promote strength, muscle hypertrophy, power, prevent injury and promote recovery following injury.
Exercise selection and prescription is often based on myths and misconceptions passed from one person to the next, rather than proven scientifically-based training principles. A closer analysis will reveal that the execution and design of many weight training exercises and equipment is neither effective nor functional, and at times even potentially dangerous.
Stiff Legged Deadlifts and Good Mornings: Like the back extension exercise, stiff legged deadlifts place isolated shear forces across the lower back. ‘Good mornings’ place even higher stresses across the lower back due to the weight on the shoulders, increasing the moment of inertia and shear forces through the lumbar spine.
What’s the alternative?
Exercises such as deadlifts, Bulgarian deadlifts, modified deadlift
Behind the Neck Shoulder Press: The starting position of this exercise places the shoulder joint in one of its least stable positions (i.e., abduction and external rotation - the dislocation position). During the execution of the lift the shoulder joint is taken through a range of motion that encourages impingement of the rotator cuff tendons. Similarly, the execution of this exercise often encourages poke neck posture, which further increases the potential for rotator cuff impingement and concentrates stress at the base of the cervical spine. These stresses are exaggerated in clients who have poor scapular control, reduced shoulder flexibility, rounded shoulders and excessive kyphosis. Shoulders are most effectively trained whilst performing compound exercises such as bench press, lat pulldowns, seated rows, chin ups and dips.
What’s the alternative?
Exercises such as front shoulder press, D/B shoulder press, close grip bench press)
Behind the Neck Wide Grip Lat Pulldown:
This is a dysfunctional movement pattern performed in a rarely adopted posture (i.e., pulling loads down behind your neck with a wide grip). This exercise puts the shoulder in the same position as behind the neck shoulder press, placing similar stresses across the shoulder joint and cervical spine. Many clients who have limited shoulder flexibility and/or poor posture perform this exercise utilising trunk flexion with a kyphotic spine to pull the bar behind the neck. This posture is also commonly, incorrectly adopted in order to activate the abdominal muscle to assist pulling heavier loads. Pulling the bar behind the neck may also increase the activation of the upper trapezius muscles that originate on the cervical spine (which is in a poked neck position). This has the potential to aggravate or initiate neck pain.
The wider the grip utilised during the pull-down exercise, the more the shoulder is adducted at the initiation of the exercise. This is important as the latissimus dorsi shortens with adduction. The shorter the muscle at the initiation of the exercise, the less potential there is for force development and muscle activation (like shortening rubber band). This reduces the effectiveness of the exercise if your goal is to maximally activate the latissimus dorsi.
An alternative that would increase the effectiveness of the exercise and reduce the potential risk of injury would be the underhand close grip pulldown, which places the latissimus muscle in a lengthened position and with a direct line of pull from the origin to the insertion – unlike the wide grip. The supinated grip would also put the biceps in a stronger position for elbow flexion due to the direct line of pull of the muscle between its attachments. The pronated grip position causes the bicep to wrap around the radius, thus decreasing its direct line of pull and its ability to generate force over the elbow joint. As it is already the weakest link in the movement, it is now in an even weaker position, thus decreasing your ability to express maximal force through the latissimus dorsi as well.
What’s the alternative?
Exercises such as wide grip lat pulldown, reverse grip lat pulldown
Pullovers (with heavy weights):
Places the shoulder in a dislocation position of flexion (past 90 degrees) and external rotation, with a load at the end of the lever (arm), which further exaggerates the stresses through the shoulder joint.
What’s the alternative?
Exercises such as dips, chin ups
Close Grip Upright Rows:
This exercise loads the shoulder through a position of abduction and internal rotation, increasing the risk of shoulder impingement. It is the position that the supraspinatus is directly placed under the acromion process and compressed at the top range of the movement (above 90 degrees). As the load is located in front of the body it may pull the shoulders into a depressed protracted position, further forcing the shoulder in an impingement position and possibly compromising the neck.
What’s the alternative?
Exercises such as shoulder press if there is no impingement
Decline Bench Press:
Decline bench press is not functional if compared with the daily activities of pushing and lifting. Less chest muscles are activated during the decline bench press when compared to the flat bench press because the range of movement is reduced. Decline bench press places the head below the heart, which places extra stress on the cardiovascular system. If the body is placed under stress in a decline position, a stroke could be induced.
What’s the alternative?
Exercises such as dips, bench press
Shrugs:
This is a dysfunctional loaded exercise that activates the upper trapezius under heavy load. Considering that the upper trapezius originates on the cervical spine (that may be in a protracted position due to the positional nature of the exercise), it can place excessive stress through the cervical spine (neck).
What’s the alternative?
Exercises such as shoulder press
Hack Squat/Lying Leg Press:
Both are non-functional exercises in terms of daily activities. Due to the biomechanical design of both machines, the knees are placed into a position anterior to that of the hip. With the line of resistance (force) well behind the flexion of the flexing knees, this can place uncomfortable shearing forces through the knee joints.
What’s the alternative?
Exercises such as 45˚ leg press, squats, deadlift
3 POTENTIALLY DANGEROUS EXERCISES
Are weight training exercises functional or are we just slaves to fashionable equipment? Strength training is commonly recommended to promote strength, muscle hypertrophy, power, prevent injury and promote recovery following injury.
Exercise selection and prescription is often based on myths and misconceptions passed from one person to the next, rather than proven scientifically-based training principles. A closer analysis will reveal that the execution and design of many weight training exercises and equipment is neither effective nor functional, and at times even potentially dangerous.
Stiff Legged Deadlifts and Good Mornings: Like the back extension exercise, stiff legged deadlifts place isolated shear forces across the lower back. ‘Good mornings’ place even higher stresses across the lower back due to the weight on the shoulders, increasing the moment of inertia and shear forces through the lumbar spine.
What’s the alternative?
Exercises such as deadlifts, Bulgarian deadlifts, modified deadlift
Behind the Neck Shoulder Press: The starting position of this exercise places the shoulder joint in one of its least stable positions (i.e., abduction and external rotation - the dislocation position). During the execution of the lift the shoulder joint is taken through a range of motion that encourages impingement of the rotator cuff tendons. Similarly, the execution of this exercise often encourages poke neck posture, which further increases the potential for rotator cuff impingement and concentrates stress at the base of the cervical spine. These stresses are exaggerated in clients who have poor scapular control, reduced shoulder flexibility, rounded shoulders and excessive kyphosis. Shoulders are most effectively trained whilst performing compound exercises such as bench press, lat pulldowns, seated rows, chin ups and dips.
What’s the alternative?
Exercises such as front shoulder press, D/B shoulder press, close grip bench press)
Behind the Neck Wide Grip Lat Pulldown:
This is a dysfunctional movement pattern performed in a rarely adopted posture (i.e., pulling loads down behind your neck with a wide grip). This exercise puts the shoulder in the same position as behind the neck shoulder press, placing similar stresses across the shoulder joint and cervical spine. Many clients who have limited shoulder flexibility and/or poor posture perform this exercise utilising trunk flexion with a kyphotic spine to pull the bar behind the neck. This posture is also commonly, incorrectly adopted in order to activate the abdominal muscle to assist pulling heavier loads. Pulling the bar behind the neck may also increase the activation of the upper trapezius muscles that originate on the cervical spine (which is in a poked neck position). This has the potential to aggravate or initiate neck pain.
The wider the grip utilised during the pull-down exercise, the more the shoulder is adducted at the initiation of the exercise. This is important as the latissimus dorsi shortens with adduction. The shorter the muscle at the initiation of the exercise, the less potential there is for force development and muscle activation (like shortening rubber band). This reduces the effectiveness of the exercise if your goal is to maximally activate the latissimus dorsi.
An alternative that would increase the effectiveness of the exercise and reduce the potential risk of injury would be the underhand close grip pulldown, which places the latissimus muscle in a lengthened position and with a direct line of pull from the origin to the insertion – unlike the wide grip. The supinated grip would also put the biceps in a stronger position for elbow flexion due to the direct line of pull of the muscle between its attachments. The pronated grip position causes the bicep to wrap around the radius, thus decreasing its direct line of pull and its ability to generate force over the elbow joint. As it is already the weakest link in the movement, it is now in an even weaker position, thus decreasing your ability to express maximal force through the latissimus dorsi as well.
What’s the alternative?
Exercises such as wide grip lat pulldown, reverse grip lat pulldown
Pullovers (with heavy weights):
Places the shoulder in a dislocation position of flexion (past 90 degrees) and external rotation, with a load at the end of the lever (arm), which further exaggerates the stresses through the shoulder joint.
What’s the alternative?
Exercises such as dips, chin ups
Close Grip Upright Rows:
This exercise loads the shoulder through a position of abduction and internal rotation, increasing the risk of shoulder impingement. It is the position that the supraspinatus is directly placed under the acromion process and compressed at the top range of the movement (above 90 degrees). As the load is located in front of the body it may pull the shoulders into a depressed protracted position, further forcing the shoulder in an impingement position and possibly compromising the neck.
What’s the alternative?
Exercises such as shoulder press if there is no impingement
Decline Bench Press:
Decline bench press is not functional if compared with the daily activities of pushing and lifting. Less chest muscles are activated during the decline bench press when compared to the flat bench press because the range of movement is reduced. Decline bench press places the head below the heart, which places extra stress on the cardiovascular system. If the body is placed under stress in a decline position, a stroke could be induced.
What’s the alternative?
Exercises such as dips, bench press
Shrugs:
This is a dysfunctional loaded exercise that activates the upper trapezius under heavy load. Considering that the upper trapezius originates on the cervical spine (that may be in a protracted position due to the positional nature of the exercise), it can place excessive stress through the cervical spine (neck).
What’s the alternative?
Exercises such as shoulder press
Hack Squat/Lying Leg Press:
Both are non-functional exercises in terms of daily activities. Due to the biomechanical design of both machines, the knees are placed into a position anterior to that of the hip. With the line of resistance (force) well behind the flexion of the flexing knees, this can place uncomfortable shearing forces through the knee joints.
What’s the alternative?
Exercises such as 45˚ leg press, squats, deadlift
0
Replies
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Pretty much the first 3 + upright rows were what I had in mind when I clicked on the link. And sure enough, there they are.
I also want to add that improperly done squats and bench will murder your knees and shoulders respectively if your form is bad on them. They just aren't near universally bad as these 3 as they are amazing for you if done properly.0 -
bump0
-
BTN Shoulder Press: Check
BTN Lat Pulldown : Check
Pullovers: Check
Upright Rows: Check
Shrugs: Check
Living life on the edge.0 -
With the exception of the hack squat and stiff legged deadlifts, I'll agree that the others are exercises that I don't have clients perform. Hacks and stifflegged deadlifts done by my clients are done with moderate weight.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Yeah the key word here is "Potentially". Any exercises can be dangerous if done incorrectly. Others can be dangerous even when done correctly simply due to an individual's particular skeletal geometry. Dips kill my shoulders but I can do pullovers with massive amount of weight, no problem. I find some of the "alternative" exercises to be bad substitutes as they don't work the same primary muscle groups as the exercises they are replacing. Shoulder press as a substitute for shrugs??0
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bump0
-
pretty much0
-
BTN Shoulder Press: Check
BTN Lat Pulldown : Check
Pullovers: Check
Upright Rows: Check
Shrugs: Check
Living life on the edge.
being a macho fool: check0 -
I do the leg press with plates where my *kitten* is closer to the floor, and my legs up in the air...More so than hurting myself, I think of how embarrassing it would be to have too much weight come crashing down on me, and then having to ask someone for help.0
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