6 dangerous workouts

If you know me then you know I don’t think any workout is dangerous…if done under proper supervision and with good form. On the flip side every workout could potentially be dangerous if you throw caution to the wind.

The “top 10” or whatever lists you often see on MSN, Yahoo!, or any other site are just easy ways to get views and clicks to their website to drive up the cost of their advertising, but this piece hits me the wrong way a few times.

1. The plow pose: I am not a Yoga guy, but I would love to be. The idea of being more flexible is tantalizing, especially for my golf game. My guess is that not many people do this pose who are not advanced in yoga or supervised. How many novices at your local globo-gym are doing advanced poses like this? How many times do you see a guy benching so much weight, without a spotter, that you are afraid he will drop the ball on his larynx and kill himself? That seems much more likely and far more dangerous, don’t you think?

2. Straight leg lifts: Just another typical exercise that someone fears will hurt you, but if done right will strengthen you. Are you telling me that these are harder on your back then bent over rows? Have you seen the arch in some people’s backs when they do bent over rows?? Continue reading

Trainer failing miserably at correcting form: ball slam

The trainers at 24 Hour Fitness are hit and miss. Let’s face it; their clients have some say in how hard they can push their clients, too. The trainers walk a fine line: get results but don’t make it “suck” in your clients eyes so they continue to buy sessions. I am pretty sure that most of the folks I see utilizing trainers at 24 Hour Fitness would not renew if they tried to follow me around the gym as I did my CrossFit workouts. It would simply be too tough and many of those clients don’t have the desire to actually get better. They would rather do 10 reps of light curls three times and then lay on the ground and half ass situps then actually sweat and get better.

With that being said: if a trainer sees their client with horrific form they should try and correct and not let that horrid form continue.

Enter this video: Continue reading

A personal favorite of mine: poor squat form

Now for a personal love (err, hate) of mine at the gym: poor squat form. More times then not it is a guy or gal who has too much weight on the bar and doesn’t get anywhere close to parallel at the bottom of their squat, much less past their knees (which I love since I embrace the CrossFit life style). The only thing more painful is when people let their knees travel well out in front of their feet (weight on their toes) because I have to believe they will blow out their knee (or knees) one day with such poor form.

This first video is of a guy who is afraid to go down, and not just on his women.

I really like when people use those bars to catch the weight if they can’t get up, but then never get close enough to use them anyway…or set them entirely too high (next video). If you want to get out of a back squat your best bet is to let go of the weight and let it fall behind you while you just simply stand up. You don’t need bars to catch it. In any case this guy is obviously afraid to go too low because he thinks he won’t be able to stand back up. If that is the case, lighten your load until you can do a good, full rep.

And finally we have this guy who I see at the gym nearly every day and I could load this page up with videos of him and his poor form.

Oh, man, he is going to hurt himself someday. Those knees…that range of motion…and worst of all how high he has his fail bars set; won’t even give him a CHANCE to reach a good, low squat position. At least he appears to have the bar racked nicely in the front position.

First off all the weight is on his toes which promotes his knees traveling ahead of his feet. This is bad. He needs to sit back on his heels and try to stick his butt out when squatting, much safer. Front squats are not easy because the weight is on the front so he should really try to perfect his form with little to no weight before continuing because his form is so bad. That should be corrected before we worry about range of motion. As I have said, I have seen him many times and his form all around stinks. I am not sure he can get into a good, low squat position.

Stand up, soldier!

Ahh, curls, the beach muscle guy’s second favorite exercise next to the bench press.

I have seen this guy at the gym many times and his back is just permanently rounded at the top. Maybe from doing curls like this? A perfect demonstration on limiting range of motion and an even more perfect example of how NOT to stabilize your body before a lift through you core.

Stand up straight, tighten that core and then do a full curl: from arms hanging STRAIGHT down to hands near your shoulders. Rinse and repeat. And I better not see you swaying from back to front during the lift.

And why waste your time with curls? One of the smallest muscles in your body so if you are looking to burn calories this isn’t ideal. If you want to get bulky, well, OK, have at it. How about doing pullups and working your bi’s along with other muscles?