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Bad Exercises: Fact or Fiction?
May 8, 2016
By Michael Lau of ThePrehabGuys
The following article was originally published at Human Performance Therapy. What do you think? Is there anything such as bad exercise? Let us know your thoughts by answering the polls throughout the article and comment below. There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as good or bad for all athletes. Many preach that squats are a must in every athlete’s fitness program and exercises such as behind the neck press’ should never be performed…when in fact, many of these movements can be great for athletic performance. These beliefs are from years of dogma surrounding certain movements. But in reality, any exercise can be bad if an athlete lacks the requite mobility & motor control. On the flip side, so called “great exercises” like the back squat can be poor training choices if it doesn’t contribute to an athlete’s goals.
SPECIFICITY OF GOALS SHOULD DICTATE TRAINING – NOT MISGUIDED BELIEFS
On the flip side, no exercise can be labeled the perfect exercise either. We’d like to make the case that there is no PERFECT movement, but rather IDEAL movement. Ideal movement is in large part determined by what the specific functional goal of the exercise/athlete is. For the CrossFit athlete or Olympic weightlifter that needs to perform a lot of overhead lifting, it would be advantageous to optimize the overhead movement pattern. This means improving this athlete’s shoulder range of motion, strengthening the shoulder stabilizers like the rotator cuff and scapular stabilizing muscles, improving neuromuscular control in an overhead position, and working on stability of the core and hips as proximal stability promotes distal stability. For this athlete, overhead exercises and movement patterns are ideal. But for the soccer player, who just about never needs to be in an overhead position, especially under load, is it necessary to train overhead movements? Will optimizing the overhead movement pattern by improving strength, motor control, and range of motion lead to increased performance on the soccer field? I think not, and it’s safe to say that there are a plethora of other sport-specific exercises this athlete can directly benefit from. This is why specificity of training and keeping in mind the goal of every exercise in your routine is so vitally important. For this athlete, the risks of overhead shoulder exercises might outweigh the benefits; thus, overhead exercises and movement patterns are not the most ideal. Ultimately, what makes an exercise or movement ideal or not boils down to is this: do you perform this particular exercise or movement pattern for function in your sport, occupation, or everyday life? If you answered no, then your fitness program needs re-evaluation and better use of tools that will specifically address your performance needs.Anatomy Dictates Movement
As we mentioned earlier, our anatomy does in fact play a large role in determining what makes one exercise safer than another. Certain movements or positions can in fact place more stress and strain on our bodies. In these particular positions, bones might rub against tendons, and if done repetitively under load, it could possibly lead to tendonitis. Or the articular cartilage, which lines many of our joints, might be subject to higher shearing or compressive forces, which overtime can possibly lead to osteoarthritis. However, it is important to note that not everyone has the exact same anatomy. Yes, the majority of us all have a skull and a spine. But my femur might be longer than yours (even if we are the same body height). Or your subacromial space (which is an important area in regards to shoulder impingement) might be wider than mine. These anatomical differences can manifest as altered biomechanics from person to person, which can affect things such as range of motion, strength, & ultimately risk for injury. Furthermore, those individual who have spent more time practicing a particular movement or exercise will exhibit better motor control of the movement, regardless of brute strength or power. Ensuring you have the physiological constructs like range of motion, strength, and motor control necessary to perform the movement is equally as important as the goal of the exercise in determining if a movement is ideal or not for you.5 Often Criticized Exercises that CAN be Performed Safely
Certain exercises and movements definitely can place more stress on our anatomy, but if the athlete needs those particular movements for performance or function, then we must train in the most optimal movement pattern we can. In the following five exercises, we’ll explain why the particular movement might be doing more harm than good. Furthermore, we’ll document the physiological constructs necessary to ideally perform each of the exercises if you need the movement for performance or function. Again, we must reiterate that our bodies are meant to move and training smart will promote the longevity of your movement system! Thus, if you need these particular movement patterns for performance or function AND you have the physiological constructs necessary to perform the movement, then by all means perform these exercises!!Behind The Neck Shoulder Press/Lat Pull Downs
Sumo Deadlift High Pulls/Upright Rows
Dips
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