Biceps curls when standing on a BOSU are an excellent example of the hate of exercise trainer. And rightly so, because people do this with the false belief that resistance training is generally made better when standing on an unstable surface.
But not all exercises that hate coaches really deserve it. Here is a list of the most malicious and the reason why they are not really bad … at least they MUST NOT be.
1 – Burpees
Trainers hate mentally ill training programs and burpees are commonly used by group instructors as standard tactics to make people tired. They have clients who feel exhausted as they take their time to find out what they will do next.
But do not blame the exercise for its bad application. Squat abuse does not make squatting a bad exercise. It just means that we blame the individual for doing something wrong. Burpees are no different.
Why they are not bad
The research on Burpees is actually pretty cool. Unfortunately, discussions about them often have strong opinions based on sloppy thinking, and they usually ignore science. A study from 2014 published in the Journal of Strength & Conditioning Research compared the answers to the sprinter interval with Burpees and the results were interesting.
The study was conducted on members of the US Army Reserve who had been scheduled for at least one year, supervised exercise at least 3 days a week. The cyclist group resisted the resistance for 30 seconds. During the 4-minute active recovery after each sprint, they did not ride against resistance.
The Burpee group performed as many burpees as possible for 30 seconds, followed by 4 minutes of active recovery, performing a self-paced pace. Both groups repeated this cycle three times for a total of four sentences.
The results of this study suggest that "the cardiovascular burden caused by a single session of low volume, high intensity intermittent burpees may be sufficient to cause cardiorespiratory metabolic adjustments similar to those seen in Studies with Sprintintervallzyklus were specified. "(1)
Another important finding: The perception of the burden by the participants was significantly different. Although the self-reports ranged from "hard" to "very hard" and the perceived effort of both exercises was "strong," the subjects thought the burpees were easier.
The researchers said this could primarily affect sprint-interval cycling in the hamstrings and extensor muscles, while at Burpees, a larger amount of whole-body muscle is active.
The researchers felt that these findings should be of particular interest to strength and conditioning professionals who want to provide a body full of aerobic and anaerobic condition alternatives to traditional running, cycling or swimming. Unlike cycling, which requires special equipment or a running log that requires a treadmill or treadmill, Burpees are free, accessible to all and can be run from anywhere.
This research shows that burpees are a more bearable conditioning option (19659016] Try Them Like
I recommend Gorilla Burpees:
Start with your feet a little further than shoulder width, which is different from the standard method Lowering and raising the torso, bending and extending mainly from the knees and hips, emphasizes the lower body.
Burpees are usually performed, usually from the lower back bend and place hands on the floor in front of the feet, with lower contribution of the lower body and heavier load on the lower back.
2 – The Hip Thrust
Since the buttock muscles are the new biceps, you can not browse through social networks Media without seeing them, causing lifters and coaches to tire their thighs, as do football fans, the patriots
The exercise is embedded in a cliché of the insta-famous fitness-influencer and self-proclaimed model, which is long on prey images but has little technical competence. She is an expert on selfies in the gym, but is totally unqualified for safe and reliable training information. Or she has done a single show and is now a "training trainer" for bikini girls.
Why hip thrusts are not bad
Just because an exercise has become part of a cliché & # 39; make it bad. Heck, everyone and their dog make deadlifts on their social media page, but nobody says deadlifting is overrated.
Well, some coaches have argued that hip dives could be risky if over-loaded in relation to their strength level or replace the lumbar spine extension for hip extension. True! However, none of these points apply exclusively to the hip impact. Any exercise becomes riskier if you go beyond your strength or use bad technique.
That is, if you train with me, we would not do dumbbell dumbbell exercises, but not because I think it's a bad exercise. I prefer to make one-leg hip joints because it does not take nearly as much time and equipment to set up. To perform a hip-shift body weight variation:
Performing one-leg hip strokes naturally prevents them from becoming too heavy. I've found that it's easier to monitor your technique when you're doing it with one leg. Bonus: You can concentrate on showing your weaker side.
3 – Seated Adductor Machine
This exercise is the wrong idea of dot training – the training of the "inner thighs" will "tonify" in this case. that part of the body.
In addition, many trainers believe that sitting, joint-focused (isolation) exercises are "non-functional," or that benefits from isolation exercises can be achieved through multi-joint exercises. and you can see why sitting hip adduction is often on a trainer's hit list.
Why it's not so bad
You can not see anything, but you can certainly improve something! Hip thumps are a great way to improve (but build) buttocks muscles, but the hip adduction exercises will not weaken (reduce) the inner thighs.
That is, the use of potential performance and injury risk barriers may be accompanied by isolated hip adductor training exercises. Let's look at some research:
- A systematic review (a study study) published in the British Journal of Sports Medicine in 2015 has shown that the strength of hip adducts is one of the most common risk factors for groin injuries in sport. (2)
- A study of professional ice hockey players found that they experience an adductor muscle load (groin injury) 17 times more frequently when their adductor strength is less than 80% of the strength of the abductor. (3)
- A review of the barbell squat revealed that increasing the external posture of the hip (outstretched feet) along a broad foot position and increased stress increased the activation of hip adduction during this exercise. (4)
- The adductor muscle activity levels in the long-sitting squat (5), monopod squat, and lunge are relatively low compared to exercises focusing primarily on hip adduction movement. (6)
So, if you strengthen a lot of hip abductor, eg. As the knees press against the Hüftschleifenbänder, exercise the hip band lateral shuffling, etc., without additional exercises to strengthen the hip adduction, this can increase the risk of groin injury. In addition, isolation adduction exercises can add a training benefit that is not offered by compound lower body exercises.
I therefore recommend doing both adductor and composite exercises just as you would for other muscle groups.
The idea that only one particular exercise is performed sitting and concentrates on a single joint action does not mean that it can not or does not want to provide "functional" performance benefits. For example, when researching elite footballers, both groups had to apply exactly the same strength and conditioning programs with only one difference between the groups.
One group had additional specific thigh training with the hamstring muscle lying down, the others did not. The results showed that the addition of the horizontal undulation increased sprinting speed and reduced the risk of thigh muscle injury. (7)
4 – Leg Press and Smith Machine
Trainers hate the leg press. They now represent types that stack every plate they find on them to perform quarter presses.
You hate the Smith machine because the dictated jetty path, which is intended for movements like squats, is not a good way to improve the performance of free weight, as the two movements require different mechanics.
Why They Are Not Bad
Not everyone in the gym wants to be a powerlifter, and not everyone judges any lower body exercise by how it relates to their barbell squat performance.
They are simply looking for effective exercises that fit into their current history of ability and injury. And both leg press and Smith squats are an excellent way to work your legs.
5 – CrossFit
Okay, so it's not a single exercise. For many coaches, however, this is sloppy, unthinking, and potentially risky exercise programs.
For example, technical exercises such as barbell snatches for high repetitions (often in general populations who have limited shoulder flexibility) because they have endless amounts of nuisance They make people tired and sacrifice the exercise form in the name of the race against the clock by using completely random repetition schedules, such as 100 of them and 200 of them, just because they are a round and very high number, which is the idea of a good workout Promotes "Hardcore" training that makes you crawl out of the gym feeling pukish, etc.
Why CrossFit is not bad
Many people complain that CrossFit instructors are only trained to teach When they are taught Most personal training certifications, even those of the most established and most up-to-date training certifications Most reputable certification organizations only need a weekend.
That is, CrossFit, like any other, is the kind of education; It depends on the teacher. There are great CrossFit instructors who can program great programs and maximize training safety, and there are not so many. Just as there are great and not so good coaches that have been certified by other training organizations.
6 – Crunches and other exercises for back bowing
Crunches are also the wrong idea of dot training – the feeling that your abdominal muscles are burning means burning more belly fat. and it's isolation training. Trainers also hate crunches because they are an inefficient workout and simply do not know what you are doing. You can not go to a gym and you can not see people romping on the ground for endless repetitions as they pull their heads forward thinking they know how to do sports.
Stack all this down to the fact that people sit in a striker. Bent over the whole day position, then come to the gym and bend over and over again to make crunches, and you can see why many Trainers wince when they hear the word "crunches".
Crunches represent almost everything that coaches think is wrong with normal fitness exercises in an exercise
Why back exercises are not bad
I do not program standard crunches, but not because I think they do are bad. I prefer only spinal flexion exercises that allow you to exercise through a wider range of motion, such as: B. Crunches on a stability ball, where you stretch over the ball at the end of each repetition. (Finally, I do not do bicep crunches instead of full-body biceps curls.)
Plus, these types of exercises are more time-saving. They provide a sufficient training stimulus without the endless repetitions, which is why I do not use crunches. I also do spinal exercises in conjunction with spine exercises.
Many trainers oppose any type of spinal flexion exercise and use only spine movement exercises. They follow this approach because they believe that spine spine exercises are inherently dangerous, bad for your posture, not functional, and so on.
I have already exposed these widespread false beliefs about T Nation (see the links below), but here are some more scientific points.
Research has shown that the basic crunching in L4 / L5 (8) caused spinal compression by 2,000N. Because of this level of spinal compression, many coaches say that these exercises should be avoided. However, many of these coaches will proudly recommend exercises such as kettlebell turns and folded rows. Interestingly, the load on the spine at the beginning of the turns when using a 16kg kettlebell with 3195N pressure, 2328N in the middle of the swing and 1903N of compression at the top of the swing (9).
And it has been shown that the diffracted row produces 3.576N at the spine, which is also significantly higher than the compression produced at the lumbar spine during a baseline crunch (10). As Bret Contreras said, "Many trainers perform certain exercises that are based on the level of spinal strain they generate to dictate alternative exercises that transcend levels reached in the exercises they discourage."
Now some will claim that crunches involve spinal flexion, which is the problem, but the kettlebell swing and the bent row do not involve lumbar flexion. They say your spine should only stay in a safer position to cope with these compression levels. Unfortunately, this general belief has also been falsified in several studies.
There is a great deal of research showing that lumbar flexion occurs when a variety of conventional lifts are performed, even when lifters maintain a neutral spine, while under the watchful eye of experts such as Drs. Stuart McGill:
- Kettlebell Swings: 26 degrees (9)
- Good Mornings: (which include a very similar positioning at the bottom of a bent row) – 25 -27 degrees (11,12)
- Squats: 40 degrees (13)
Two studies on squats using both men and women found this in any case as soon as a loaded bar was placed over the back of the shoulder before the beginning of the downward phase the squat lost weight the lumbar spine has its normal or natural curve (14,15).
Another forthcoming paper entitled "Lumbar Spine Kinematics and Kinetics in Strong Barbell Squat and Deadlift Variations" from the University of S askatchewan showed a maximum flexion of 50% and 80% in squat and deadlift.
It is impossible for the lumbar spine in the spine to remain neutral (this is more a margin than a specific spinal position). This is nothing new, as demonstrated by biomechanics in 1994 (16). Note how it looks neutral but is still bowed.
Despite 22 degrees of lumbar flexion, which accounts for approximately 35% of maximal flexion (17), it looks neutral. The researchers suggest that a seemingly neutral-looking position of the lumbar spine (if it actually bends) is actually the neutrality of the thoracic spine (18).
Another reason could be due to normal human variations of the pelvic shape making it difficult to pinpoint the pelvic position. Studies show that there are significant morphological differences between the pelvis. It is possible that differences in the ASIS-PSIS angle of up to 23 degrees (and 22 degrees in the angle of the tibial cavity in the region of the tibial half) reflect differences in morphology rather than differences in muscle and ligament forces between the pelvis and the pelvis (19)
This by no means implies that it is not necessary to exercise or attempt to maintain a stiff, lordodic lumbar vertebrae position when performing this type of exercise. You definitely want to try to control your spine and maintain the strongest position, as you can slightly change the height of the lumbar flexion.
It just highlights the fact that some degree of lumbar flexion is inevitable even with you trying to actively prevent it. And a degree of lumbar spine bowing will definitely occur. You can not call the lumbar spine a reliable risk factor if it is a normal and unavoidable aspect of many functional movements and general lifts.
Not dangerous! 4 incorrectly accused exercises
Dynamic training for Abs & Obliques
- Gist, Nicholas & Freese, Eric & Cureton, Kirk. (2014). Comparison of responses to two intermittent high-intensity protocols. Journal of Strength and Conditioning Research / National Strength & Conditioning Association. 28.
- Jackie L. Whittaker et al. Risk factors for inguinal injuries in sport: an updated systematic review. Br J Sports Med 2015; 49: 803-809
- Tyler TF et al. The combination of hip strength and flexibility with the incidence of adductor muscles in professional hockey players. At J Sports Med. 2001 Mar-Apr; 29 (2): 124-8.
- GR Pereira, Leporace G., Chagas D., et al. Influence of external rotation of the hip on the myoelectrical activity of the hip adductor and the rectus femoris during a dynamic parallel squat. J Strength Cond Res 2010; 24: 2749-54.
- Clark DR, Lambert MI, Hunter AM. Muscle activation in the loaded, free barbell of the barbell: a quick review. J Strength Cond Res 2012; 26: 1169-78.
- Dwyer MK, Boudreau SN, Mattacola CG, et al. Comparison of lower limb kinematics and hip muscle activation in rehabilitation tasks between sexes. J Athl Train 2010; 45: 181-90.
- Askling C, Karlsson J, Thorstensson A. (2003), Injury of thighs in elite football players after a weight training in the preseason with eccentric overload. Scand J Med Sci Sports. 2003; 13: 244-250. doi: 10.1034 / j.1600-0838.2003.00312
- Contreras, B. and Schoenfeld, B. (2011). Crunching or not crunching: An evidence-based study of spinal flexion exercises, their potential risks, and their applicability to program design. Strength and Conditioning Journal, 33, 4, 8-18.
- McGill SM, Marshall LW. Kettlebell swing, snatch and bottom-up wear: back and hip muscle activation, movement and low back strain. J Strength Cond Res. 2012 Jan; 26 (1): 16-27.
- Bret Contreras. The Contreras Files: Volume II. Published online on 17.01.12.
- Vigotsky, A.D., Harper, E.N., Ryan, D.R. & amp; Contreras, B. (2015). Impact of stress on good morning kinematics and EMG activity. PeerJ, 3, e708. doi: 10.7717 / peerj.708
- Schellenberg et al. (2013) Schellenberg F, Lindorfer J, List R, Taylor WR, Lorenzetti S. Kinetic and kinematic differences between deadlift and good morning. BMC Sports Science, Medicine and Rehabilitation. 2013; 5: 27th doi: 10.1186 / 2052-1847-5-27.
- Potvin JR, McGill, SM, Norman RW. The trunk musculature and lumbar spine contribute to dynamic lifts with variable torso flexion. Spine (Phila Pa 1976). 1991 Sep; 16 (9): 1099-107.
- McKean MR, Dunn PK, Burkett BJ. The lumbar and sacral movement pattern during the back squat. J Strength Cond Res. 2010 Oct; 24 (10): 2731-41. doi: 10.1519 / JSC.0b013e3181e2e166.
- McKean, Mark & Burkett, Brendan. (2012). Does Segment Length Affect Hip, Knee and Ankle Coordination During Squat Movement? Journal Fitness Research. 23-30.
- Dolan P., Earley M., Adams MA. Bending and compressive stresses that act on the lumbar spine during lifting. J Biomech. Oct. 1994, 27 (10): 1237-48.
- Greg Lehman. Reconcile spinal flexion and pain: We are all doomed to failure, but maybe it does not matter. Published online April 2, 2018.
- Dolan P, Mannion AF, Adams MA. Passive tissues help the back muscles to create stretching moments when lifted. J Biomech. August 1994, 27 (8): 1077-85
- Preece, S.J., Willan, P., Nester, C.J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variations in pelvic morphology may prevent detection of anterior pelvic tilt. The Journal of Manual & Manipulative Therapy, 16 (2), 113-7.