There are exercises that are considered bad. Some because they can cause injury, others because they are just plain ridiculous. I’m sure you have seen some on YouTube that make you cringe! But there are also a lot of exercises that fall into a “gray” area. The gray area is more dependent on the specific individual performing the exercise. One exercise that is bad for one person might be great for another and vice versa. This is where exercises can get a bad rep. let’s review some common examples.
Most overhead pressing is considered a huge no no within the general population, and for good reason. Pressing a barbell from the front of your shoulders to an overhead position is usually contraindicative for much of the general population, which means from the back of the shoulders would be even worse.
A competitive weightlifter that performs exercises such and the clean & jerk and snatch will on the other hand most definitely have to be able to overhead press to compete at their sport. Athletes that have developed the ability to do this exercise safety will use overhead pressing as a staple of their training program.
There are two very different people, a desk jockey and a professional weightlifter. They probably will not and should not be performing the same exercises. It is much more important that the exercise is appropriate for the specific individual than just calling it a bad exercise. Again, there is a gray area for many exercises.
The back squat is the king of exercises. Just ask anyone that trains high school football players. The back squat is without a doubt one of the best exercises to develop strength and athleticism. This does not mean it is appropriate for everyone. There are more people who have no right back squatting than the other way around and that includes high school football players. Can the individual perform a bodyweight squat with their thighs pass parallel? If not, then the person should not be performing a back squat.
There are many things that an athlete can work on so they can perform the back squat, but those things have to come first. To find the true reason why someone cannot perform a back squat a battery of tests would have to be performed to assess the reason for the limitation. Once that is done and the individual performs the necessary steps then back squatting can be added to the training program.
A simple rule when deciding if someone is capable of performing an exercise is to have them execute it with just their bodyweight. If they pass, feel free to add that exercise, if they don’t, find a way to fix it.
There are also times when unfortunately you probably should not perform a certain exercise ever again. If you are a desk jockey and herniated a few disks, deadlifting might be out for some time, if not for good. I for one always look for variations of an exercise to see if it would work. With this example single leg deadlifts might be able to be added back in eventually. And if I had to choose between no deadlifting and the single leg variation I am taking the later every time.
What it really comes down to is if an exercise is appropriate for the certain individual, not if the exercise is good or bad necessarily. An exercise can only be bad if one is not capable of performing with proper form.
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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SPU PHYSICAL THERAPY
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Wilton, CT 06897
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