Subject: What to do instead of these 7 worst exercises...
You should do GOOD exercises (of course!)...and I'll give you a
list of some of my favorite substitutions for those 7 bad exercises
(which became 10 after I added my 2 cents) right now...
If you missed the original article by Dr. Kareem Samhouri, it's a
list and an explanation of what he believes to be 7 of the worst
exercises you can do and why you shouldn't do them.
It's really interesting info and nice to get the perspective of a rehab
specialist on many "standard" bodybuilding movements.
Some of his picks may offend you...fair warning :).
Here are my substitution exercises (and in these I'll basically be giving
away what his 7 exercises are...definitely read the article for his
explanations of why he feels they're among the worst, though).
1. Instead of Leg Presses do...
Squats, lunges or any variations of those two basic lower body
movement patterns. Here are a few of my favorite versions.
- Dumbell Split Squats
- Bar-In-Front Walking Lunges
- Speedskater Split Squats
- Just learn how to squat better!
2. Instead of Leg Extensions do...
Leg exercises that focus primarily on the quad yet still allow for
balanced tension at the knee joint.
3. Instead of Machine Leg Curls do...
Hamstring exercises that are more joint-friendly flexion exercises...
there are options for doing leg curls that don't involve machines
and don't put the same degree of torque on the knee joints.
4. Instead of Biceps Preacher Curls do...
Biceps exercises that target the lower aspect of the biceps muscle
belly without the problems caused by the "arms in front" position
of the Preacher Curl bench.
5. Instead of Smith Machine Squats do...
Exercises that allow for some degree of "locking in" to help you
maintain better body position during the movement while still
allowing enough freedom of movement to avoid the torque issues
seen in Smith Machine squatting.
6. Instead of Overhead Dumbell Tricep Extensions do...
Exercises that target the long head of the triceps without the
full overhead position of the dumbell extension.
7. Instead of Standing External Rotation with a Dumbbell do...
Exercises that work the external rotators of the shoulder without
changing the focus to other muscle groups.
8. Instead of Upright Rows do...
Shoulder exercises that target a similar movement pattern (to a point)
but without the internal rotation of the shoulder joints that cause
the issues with the exercise.
- Barbell Hang Clean & Press
- Chain & Plate Side Delt Laterals (you can also use a towel
threaded through a weight plate instead of a chain - just grip
onto the ends...you'll see what I mean when you see the exercise)
9. Instead of Behind-The-Neck Presses do...
Pressing exercises for your shoulders that don't involve maximal
external rotation at the shoulder joint while under load.
10. Instead of Behind-The-Neck Pull-Ups and Pulldowns do...
Pulling exercises done in the vertical plane of movement without
putting your shoulders into that maximal externally-rotated position.
So those are the alternatives that I would recommend instead of the
exercises that Dr. K and I list as among the worst. As you'll see when
you read them, they cover the same basic target muscles and aspects
as the original exercises, yet without the problems associated with them.
Here's the link to Dr. K's article again if you missed it.
Nick
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