T-Bar
03-14-2003, 11:52 PM
First off let me make it clear that I am not, and do not claim to be, an expert, just an informed enthusiast. Secondly, this article is based on my own personal experiences, and others experiences may differ. In fact I'm sure many people will disagree with my opinions, which is fine.(End disclaimer)
These are certain lifts which I feel beginners should avoid. In fact, as an intermidiate body-builder I avoid them all. You can, of course injure yourself doing any exercise if you use improper form, however, these exercises are potentially more dangerous.
Of course, any of these lifts can be safe with proper form and light weight, but who wants to use light weight?
BEHIND-THE-NECK MILITARY PRESS: Bad news for the shoulders. Going too far down is an easy way to damage your rotator cuffs with this one. ALTERNATIVE= Dumbell shoulder press
LUNGES: Lots of sudden impact on the knee structure. I've also seen a guy slip forward with his front (lunging) foot. Can you say "groin injury"? ALTERNATIVE= Squats, legpresses, leg extensions.
WIDE-GRIP BENCH PRESS: This is how I hurt my shoulder. I thought I could work my "outer" pecs, and "widen" my chest. It doesn't work that way. Your pecs have an upper half and a lower half. No "outer" and "inner". Note that I am referring to bench presses with a very wide grip. ALTERNATIVE= Regular bench-press, flyes etc.
WEIGHTED JUMP-ROPES: Yup. People do these. Just take the belt you use for weighted chins and dips and start jump-roping. This is wrong in so many ways. Not a good way to work the calves. ALTERNATIVE: Calf raises.
STIFF-LEGGED-DEAD-LIFTS: This is a great exercise for the hamstrings, but only if done properly, and I rarely see anyone do them properly. Everyone I see doing these is rounding their backs. The last thing you want to injure is your lower back, and that will do it. Also, you have to have extremely flexible hamstrings to do these safely. ALTERNATIVE: Regular deads, leg curls.
CHEAT CURLS: What's the point of curling lots of weight if you are'nt using your bi-ceps? This is an especially bad idea if your back isn't warmed up. You never hear about "cheat dead-lifts" or "cheat squats". Cheating generally leads to injury. ALTERNATIVE: Curls with proper form
These are certain lifts which I feel beginners should avoid. In fact, as an intermidiate body-builder I avoid them all. You can, of course injure yourself doing any exercise if you use improper form, however, these exercises are potentially more dangerous.
Of course, any of these lifts can be safe with proper form and light weight, but who wants to use light weight?
BEHIND-THE-NECK MILITARY PRESS: Bad news for the shoulders. Going too far down is an easy way to damage your rotator cuffs with this one. ALTERNATIVE= Dumbell shoulder press
LUNGES: Lots of sudden impact on the knee structure. I've also seen a guy slip forward with his front (lunging) foot. Can you say "groin injury"? ALTERNATIVE= Squats, legpresses, leg extensions.
WIDE-GRIP BENCH PRESS: This is how I hurt my shoulder. I thought I could work my "outer" pecs, and "widen" my chest. It doesn't work that way. Your pecs have an upper half and a lower half. No "outer" and "inner". Note that I am referring to bench presses with a very wide grip. ALTERNATIVE= Regular bench-press, flyes etc.
WEIGHTED JUMP-ROPES: Yup. People do these. Just take the belt you use for weighted chins and dips and start jump-roping. This is wrong in so many ways. Not a good way to work the calves. ALTERNATIVE: Calf raises.
STIFF-LEGGED-DEAD-LIFTS: This is a great exercise for the hamstrings, but only if done properly, and I rarely see anyone do them properly. Everyone I see doing these is rounding their backs. The last thing you want to injure is your lower back, and that will do it. Also, you have to have extremely flexible hamstrings to do these safely. ALTERNATIVE: Regular deads, leg curls.
CHEAT CURLS: What's the point of curling lots of weight if you are'nt using your bi-ceps? This is an especially bad idea if your back isn't warmed up. You never hear about "cheat dead-lifts" or "cheat squats". Cheating generally leads to injury. ALTERNATIVE: Curls with proper form