Quit All Strength Movements – Before It’s Too Late!
I had a couple of back to back cancellations last week. Rather than clean the studio, get my own workout in, or do a little networking in town, I went to Google and YouTube to explore lists of the top exercises which experts suggest people should never do. I know these exist because my clients occasionally forward them to me. These are lists that have been published online by fitness trainers and those in the know who feel they should have the final say in your workout.
I learned quickly in my little study of a place I had scarcely heard of previously; the exercise graveyard. The exercise graveyard is the place where fitness trainers and experts cast off exercises which they find inefficient, useless, or are dangerous. Apparently the exercise graveyard is larger and more populated than I had previously known. So large in fact, that it’s apparently home to most known strength exercises.
After a couple hours of exploring lists of these inefficient, useless, and dangerous exercises, I came to realize that strength training, by the collective thinking of the trainers who have published these lists, is an unnecessary indulgence which offers little benefit and comes with abundant risk.
Below is a cumulative list of some of the exercises which these trainers feel belong in the exercise graveyard:
- Leg Extensions
- Incline Bench Presses
- Decline Bench Presses
- Flat Bench Presses
- Overhead Presses
- Low-Back Extensions
- Stiff Legged Deadlifts
- Leg Presses
- Leg Curls
- Upright Rows
- Bent Over Rows
- Barbell Curls
- Bench Curls
- Standing Calf Raises
- Anything done seated
- Anything done behind the neck
- All machines
- All free weights
- All isolation exercises
- All types of crunches
I found these and many others scattered between the various lists which I searched. And that’s where the idea of an exercise graveyard breaks down for me – completely.
I understand why those experts argue against doing any of these exercises. If I chose to, I could use science and logic to support arguments against any of these movements. I could also use science and logic to argue in favor of any of these exercises – and that’s kind of my point with this little rant.
While it is true that there are some exercises which carry more risk, some that are less efficient, and some that should be avoided relative to a person’s goals and abilities, which exercises a person includes in their strength training routine should be a lesser factor than how those exercises are applied and performed.
So as friends and family members forward you lists of exercises which belong in the exercise graveyard, please take them with a grain of salt. Invest your intelligence in how you approach and apply your strength exercises, not in which ones to avoid.
I’ll go on the record as stating I am in favor of any exercise done intelligently, in proper form, and within reasonable bounds. I’ll state just as clearly that I am against choosing exercises blindly, performing them haphazardly, and doing them too heavy, too often, not often enough, or just because someone else says you should. It’s time to place the exercise graveyard in a grave of its own. Be well… rc
veteran trainer, roy cohen is available for online consulting and workout planning. click here to learn more.
Please check back in a few weeks to see what happens when I push the STOP button on the blender in my head. Oh, and there’s this from Flemish entertaining legend, Bobbejaan Schoepen. Enjoy!