Archive for the 'Exercises' Category

Dangerous Exercises?

Brian November 13th, 2009

The majority of training exercises are not inherently dangerous, but rather the manner in which they are performed that makes them dangerous. You have most likely heard personal trainers, physicians, and researchers state that an exercise is dangerous and should be avoided. This usually stems from a lack of knowledge, or an aversion to potential liability from an injury.

Some of the more maligned exercises are deep (full) squats, deadlifts, overhead presses, and dips. Now, done incorrectly these exercises can cause serious injury to the the muscle and joints involved. Done properly, however, they are some of the most effective exercises in the gym.

I have listed below some precautions that should be taken into account when performing these movements.

Full Squats:

Dangers:

  • Injuries to the low back and ligaments of the knee from descending too deep or too rapidly.
Benefits:
  • More recruitment of vastus medialis oblique (tear drop muscle on the inner part of the thigh) which aids in knee stability
  • More recruitment of gluteus maximus
  • More recruitment of hamstring muscle
** These benefits are actually what make the movement safe. Due to increased muscle activation the joints involved become more stable. Proper form involves keeping the head and chest up, back arched tightly, and sitting back using the hips to lower the weight.
Deadlifts:
Dangers:
  • Injury to the upper and lower back from rounding the spine
Benefits:
  • One of the best overall strength exercises
  • Increases low back and abdominal strength
  • Hamstrings are used as a powerful hip extensors, which is the action used in sprinting; strong hamstrings also aid in knee stability and injury prevention
** This may be the best exercise for overall strength and size development (some say it is the squat or power clean). People who have been injured performing deadlifts were probably not performing them correctly. Proper form involves starting in a semi-squat position, with a flat back, and starting the pull with the glutes, lower back and hamstrings. Your hips and shoulders should rise at the same rate.
Overhead press:
Dangers:
  • Low back injury
  • Impingement of the shoulder joint
Benefits:
  • Best overall developer of the three deltoid muscles
  • Develops the upper back musculature, specifically the traps and serratus anterior
  • Works the abdominals and low back as stabilizers
** Some people may find that they simply cannot perform this exercise without pain due to the architecture of their shoulder joint. This exercise, along with deadlifts, and chin-ups will create complete upper back development.
Dips
Dangers:
  • Stress to the anterior portion of the shoulder joint
  • Upper back injury from lack of strength in stabilizers
Benefits:
  • Called the upper body “squat” it is the best developer of the triceps and pecs
  • Works the upper back muscles
  • Can be done with a tricep focus or chest focus depending on grip and angle of lean
** This movement cause pain in the anterior portion of shoulder for some people. Start with a end position elbow angle of <90 degrees and assess your tolerance.
In Strength,
Brian

Training Do’s and Dont’s

Brian November 4th, 2008

Here is a simple list of movements you need to include in your exercise program and some that you may want to rethink. The Do’s list contains exercises that give you great results along with a favorable risk/benefit ratio. The Dont’s list contains exercises that may work for some, but the risk/benefit ratio is not favorable. I give alternatives to the exercises on the “Dont’s” list.

Do’s

• Bench Press
• Squats
• Lunges
• Pull-Ups
• Standing Barbell Press
• Deadlifts
• Bent Over Rows
• Dips - these can go either way; only go to a 90 degree angle at the elbow

Dont’s

• Behind the head pulldowns - doing these to the front is just as effective. (Replace with: chin-ups or pull-ups)
• Behind the head presses (Replace with: military presses to the front)
• Stiff-legged deadlifts (Replace with: Romanian deadlifts)
• Leg Extensions (Replace with: squats, step-ups, lunges)
• Machine Pec-flye (Replace with: dumbbell flyes instead; start in a contracted position)

In Strength,

 

Brian Ramage