There are a lot of exercises that certain people shouldn't do, but do you have good list of exercises that NO ONE should do? I'm sure there are some that are just plain bad, right?
There are some that are "not the end of the world," but still might be avoided. At the Summit, you mentioned doing reverse crunches instead of crunches. I don't claim to understand the reason why... Something about avoiding lumbar flexion? Same as when you told me to work on touching the toes, just not too often.
You could probably fill a book, but it seems like someone might have written a good article on the subject before. Actually, seems like a good thing to have in a magazine, similar to MH's (or MF's) little "Eat This, Not That" blurbs. Only "Do This, Not That," instead.
Also, is there a list that you have or know of that lists common lifts and alternatives that are better? Some of the ones that I think of are upright rows, bb military presses behind the neck, etc.
I don't do upright rows, but between shrugs, various presses, and db snatches, I'm probably getting enough of whatever it is that they are supposed to do, anyway.
Personally I avoid any exercise that increases my heart rate or makes me sweat (sex not included)
It's really dependent on who you are.
Rarely is there an all excompassing list of "Don't do's" however...
Elevation with internal rotation isn't typically a good thing
-lateral raise with pinky higher than thumb'
-upright rows
-empty can
The 90/90 or "high five" shoulder position isn't great
-behind the neck anything
-overhead pressing in many cases
-BB snatch
-Wide grip chins/pulldowns
-tall sitting pulldowns
-BB squat with a wide grip
Wide gripe bench press increase shoulder torque and load on the rotator cuff and increase stress on the clavicle/AC joint.
Rows with to much shoulder extension increase anterior shoulder stress (stretch weakness to the subscapularis and capsule)
Squat depth can be detrimental depending on your medical history.
Spinal loads can be detrimental depending on your history.
See Lost Dog, she's already leaning away because she knows his scapula is about to assplode into a thousand pieces. Nobody wants to get hit with pieces of juicy labrum while drinking soda.
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The 90/90 or "high five" shoulder position isn't great
-behind the neck anything
-Wide grip chins/pulldowns
Bill
can you explain that Bill as Im doing alot of that not had any major probs but did notice a twinge in my shoulder/neck last week as the weights get big
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"The time for talking has passed, actions are speaking louder than words."
The wider the grip on the squat, the greater the shoulder abduction which narrows the subacromial space where your rotator cuff lives. Couple that with external rotation of the shoulder to hold onto the bar and the shoulder is placed in the 90/90 position which places greater stress on the anterior inferior glenohumeral ligament. Repetitive trauma to this ligament can lead to an acquired anterior instability of the shoulder joint which often promotes impingement in the shoulder. Keeping the hand in closer to the shoulder reduces the abduction component and thus reduces the stress.
Same goes for the 90/90 position of overhead pressing behind the neck and pulldown in the same manner. You have the ligamentous structure providing a passive restraint to keep the humeral head from shifting forward as you pull or press. The subscapularis provides a dynamic stabilizer anteriorly as well, but it fatigues as the set continues (it's the stabilizers that fails first in a set by the way) and becomes overstretched and weak placing even more stress on the anterior shoulder capsule (ligaments).
From a shoulder health standpoint you have to look at shoulder stress from a cumulative standpoint. You'll never totally eliminate it if you plan to continue strength training. It becomes a matter of making better decisions to prevent progressive destruction of the joint structures.
If you plan to press overhead, eliminate some other forms of pressing to reduce total shoulder stress. Going behind the neck on anything is really not necessary.
Limiting grip width to 1.5 times the biacromial width (from one shoulder to the other) decreases shoulder torque and reduces demand on the dynamic stabilizers. I've yet to see any indications that wider grips build wider anything. I've seen quite a bit of research that clearly indicates increased loads on the shoulder.
BTW, I'm speaking in Chicago this weekend on the very subject. I also have a DVD project in the works based on it. Stay tuned.
Snatch in general, or is dumbell snatch OK? If so, why?
Both can be problematic because of the overhead nature. The advantage of the DB snatch is that you can use more flexion vs. abduction.
Meaning letting the bb/db hang/stretch down further toward the floor? Or meaning what, and why? Then what would be proper rowing mechanics?
Shoulder in extension...driving the elbow backward during the pull of the row. If the scapula stops moving into retraction or stays anteriorly tilt(typically due to pec minor tightness) and the shoulder continues to extend where the elbow is well behind the shoulder, the humeral head gets pushed forward (there's usually a rotator cuff tightness posteriorly that pushes it forward) into the anterior shoulder capsule and subscapularis you can develop some progressive anterior laxity. This would make you more prone to impingement in cases of weak rotator cuff or cuff fatigue during a set.
BTW, Add bench dips, wide grip dips, and dips with a vertical torso to the list of high risk for the benefit exercises. The hyperextension wreaks havoc on the anterior capsule and AC joint. Wide grip increase abduction with internal rotation which leads to impingement.
BTW, Add bench dips, wide grip dips, and dips with a vertical torso to the list of high risk for the benefit exercises.
Maybe I'm trying to interpret too much here, but are dips with a different torso position (other than vertical) a better choice?
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
As long as the snatch isn't cumming with any pain, you're probibly ok. If it hurts then you're probibly at an improper angle or have some limiting factor (possibly abnormal appendages?). A snatch should be smooth and slick, you should slide through with little to no effort, only a feeling of exileration and conquest.
If it's ugly and sloppy and hurts you then everyone's a loser.
BTW, Add bench dips, wide grip dips, and dips with a vertical torso to the list of high risk for the benefit exercises. The hyperextension wreaks havoc on the anterior capsule and AC joint. Wide grip increase abduction with internal rotation which leads to impingement.
Bill
So you're saying that these are no good?
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As long as the snatch isn't cumming with any pain, you're probibly ok. If it hurts then you're probibly at an improper angle or have some limiting factor (possibly abnormal appendages?). A snatch should be smooth and slick, you should slide through with little to no effort, only a feeling of exileration and conquest.
If it's ugly and sloppy and hurts you then everyone's a loser.
Thank God they didn't ask about the clean and Jerk.
Exercises that shouldn't be done
Wide grip increase abduction with internal rotation which leads to impingement.
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