| There are many weight training exercises | | | | BEHIND THE NECK SHOULDER PRESS |
| recommended today that are potentially | | | | The starting position is very unstable for the |
| dangerous. These exercises are still being | | | | shoulder joint. The shoulders are placed in their |
| prescribed simply because of word of mouth, | | | | weakest position. The range of motion during this |
| ignorance, and unfounded generalisations passed | | | | weight training exercise places the shoulder in a |
| down from generation to generation. However, | | | | position that can cause impingement of the |
| many scientific studies, along with the basic laws | | | | rotator cuff. The poke neck posture also |
| of anatomy and physiology prove that many of | | | | encourages rotator cuff impingement. Lifting |
| these exercises are not only ineffective, they are | | | | weight while having this poked neck posture also |
| potentially dangerous. | | | | puts a lot of undue stress on your cervical spine |
| LEG EXTENSION | | | | (neck vertebrae). These stresses can be a lot |
| The leg extension is a classic example of an | | | | worse in people who have bad posture, lack |
| isolated exercise. (Stimulates only one muscle). It | | | | shoulder flexibility and have poor control of their |
| is not a functional exercise that is performed in | | | | scapula (shoulder blades). |
| our daily activities. The actual movement draws | | | | BEHIND THE NECK WIDE GRIP LAT PULLDOWN |
| the patella (knee cap) back onto the femur (thigh | | | | This weight training exercise is very similar to the |
| bone) causing a grinding type motion. This causes | | | | shoulder press. Hence the problems are the same, |
| anterior knee pain, which is the most common | | | | rotator cuff impingement and stress on the |
| place for knee pain. A very good reason why this | | | | cervical spine. This exercise is also very easily |
| exercise should be avoided. Tests have also | | | | performed incorrectly if you lack flexibility in the |
| proved that they aren't merely as effective at | | | | shoulder joint. This can drastically increase the risk |
| stimulating the quadriceps as compound lifts, such | | | | of injury to the neck and shoulders. A much |
| as squats, leg press and lunges. | | | | better weight training exercise would be to do |
| PECK DECK | | | | close grip lat pulldowns to the front, pulling it down |
| This weight training exercise places the shoulder | | | | to your collarbone. |
| joint in its least stable position, which makes it | | | | HAMSTRING CURLS |
| susceptible to injury. This shoulder positioning is | | | | Just like the leg extension, hamstring curls are also |
| also ineffective in creating maximal force about | | | | extremely dysfunctional. When would you |
| the shoulder joint. Compound exercises like, dips, | | | | perform this movement in real life? Your legs are |
| push ups or the bench press are much safer and | | | | built to work as one collective unit. The joints and |
| more effective alternatives. | | | | tendons of the knee (Or any other joint for that |
| BACK HYPEREXTENSION | | | | matter) are simply not built to be isolated then |
| This exercise, because of the dysfunctional range | | | | overloaded with weight. Hamstring curls, pulls the |
| of motion, puts a lot of stress on the | | | | tibia back onto the femur, putting a lot of strain |
| intervertebral discs of the lumbar region. Isolating | | | | on the knee joint. A much better way to train the |
| the back muscles, by not letting the ab muscles | | | | hamstrings is the way they are meant to |
| support in the exercise is potentially dangerous. | | | | function, by extending the hip. Much more efficient |
| To improve your back strength and decrease | | | | exercises would be squats, lunges or deadlifts. |
| back pain, it would be a lot more beneficial to | | | | Based on sound, scientific principles, these 6 |
| strengthen your abdominal muscles. The erector | | | | weight training exercises increase the risk of |
| spinae muscles this weight training exercise aim to | | | | sustaining an injury. So do yourself a favour and |
| strengthen are rarely weak. They are used all day | | | | stop doing them. There are plenty of alternatives |
| long to maintain posture and carry out activities. | | | | that are not only safer, but deliver better results. |