Now, as a fitness professional, it is my job to study and research the correct and proper ways to strengthen the body! This doesn't mean that every exercise I dislike is automatically labeled as BAD but I have my reasons for everything!
So, to my 5 most hated exercises:
1.) Sit-Ups or Crunches
Yes, even with the increasing amount of information and research popping up daily about how bad these are for your back, I still see people everyday crunching away, hoping to see their stomach melt into the flat 8 pack they see in their magazine!
Why exactly are these so bad?
These are terrible for the low back/spine, as shown by
research from Dr. Stuart McGill. These exercises compress
the discs in your spine and can cause serious low back injuries.
So, if your trainer is having you do crunches, I suggest its time to find someone else!
Stability Ball or Power Wheel Rollout, TRX
Mountain Climbers, Plank or Bodysaw/Rocking Plank, or Stability
Ball Plank (30% harder on your abs than a regular plank)
2.) Broomstick Twists
Yes, sorry buddy, but you won't be smiling after your discs dislocate and are pinched from twisting like a table topper!
Useless. Just useless. Unless you like compressing and twisting your lumbar spine....
Cross body mountain climbers, spiderman climbs,
side plank (with TRX)
3.) Leg Press
Possibly dangerous for low back due to the rounding of the
spine in the bottom position.
Split Squats, Forward lunges, Narrow-Stance
Barbell Squat, Goblet Squat
4.) Behind the Neck Pulldown or Presses
Likely dangerous for rotator cuff and also leads to terrible
form where people strain neck forward and contort themselves
just to do the movement.
Just NOT worth it, and can increase your risk for shoulder impingement syndrome—a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint.
bar down close to neck
Terrible for the shoulder joint and rotator cuff.
elbows tucked into sides, DB chest presses (all varieties),
TRX or Ring Pushups
PLUS...as an added BONUS....lets dig into why Push Ups are better for body composition than Bench Press! Yes, I said it! Many of you head straight for the bench on meat-head Monday, but I'll be found beginning my workout with single arm pushups and have a much more effective result!
So lets look at the Bench Press first...
AND ADDING ONE!
There you have it! Please stop doing these exercises if you haven't yet!
In the meantime, check out one of my workouts and be shocked at what you can accomplish! If you are looking for results, and a fun yet challenging atmosphere....visit:
and sign up for a workout today!!
Until Next Time,
NEVER NEVER give up on whats important to you!
CPT / Strength & Conditioning Specialist