Nick Nilsson - Five Exercises You MUST Avoid If You Want To Stay Injury-Free!

[webmaster]

These exercises are commonly seen yet, if you do them, you stand a good chance of hurting yourself. Find out what they are and why they can injure you.

http://www.bodybuilding.com/fun/betteru26.htm

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Another article with old information. Nothing that I already now

[lucubration]

good article.

[Silent_Impact]

While I do agree that this is rehashed info, I disagree with your position regarding these exercises. Saying these are "MUST AVOID" is a pretty definitive statement. There are no exceptions?

1) Upright Rows. While I agree this can cause pain if done repeatedly, but other exercises can cause excessive internal rotation. Bench Press is a fine example. Now no one in their right mind would completely banish one of the best exercises for tricep, anterior deltoid, and pectorals development and strength. The best remedy for this would be to do external rotations to strengthen the external rotators, so they are up to par with the internal rotators. I would say this strategy can work with upright rows. If you are looking for an alternative to this exercise, try olympic pulls or oly lifts. This will really pack on the mass in the traps.

2) Not a big fan of lat pulldowns anyway. Chin-ups are much better.

3) Behind the neck presses. I agree that this can be a problematic exercise, but only to those with shoulder problems. If you are healthy and pain free in the shoulder, why not do these? They are great mass builders, and if people like Ian King recommend them in their programs, then it can't be that bad.

4) Stiff legged deadlifts off of a bench? I agree if you do these off of a bench you are comprimising good form.

5) Sit-ups. I don't think these are as bad as people make them out to be. Crunches are not the best for a substitute. I think Turkish Get-ups, russian twists, planks and barbell rollouts are much better than the oft-used crunch and sit-up. And lets not forget the spot-reducing myth. If you have lower back pain, its probably because of poor posture, muscle imbalances of some nature, and weak lower backs which can be strengthened easily.

1) Behind the neck movements are only damaging if you allow the elbows to drift in front of the wrists. Keep your shoulder blades back and you'll be fine. Be stupid and you'll get hurt.

2) Standing on a block doesn't make your back round. And for those of use who are using more than 135 lbs on SLDLs (which isn't that much), the plates hit the floor without a proper stretch taking place. Hence the bench or block is needed.

3) Why is a little back rounding so bad? If the muscles there are good, and you aren't going ridiculously heavy, there'll be no injury.

4) Next person to say pulldowns are bad and that chins are better gets a punch in the face. They're virtually identical movements. Aside from leaning, your lats have no clue which is which.

[ZachG_85]

The above is mine, by the way.

One MORE point: I say banish the bench press. More people develop bad rotator cuffs and tear pecs from the bench than anything else.

Move to dumbbells and incline/decline work. Your shoulders and your far more fully developed chest will thank you.

If you're wondering why powerlifters can flat bench for years, they keep their elbows relatively tucked in, and the powerlifter arch turns the movement into a decline press.

[ferbie]

the article is trash. this guy writes like he never touched a weight in his life.