| Firstly there are really no "bad" exercises. There are | | | | rotation under a load, so send this one to the trash can |
| exercises that are higher risk for little benefit and some | | | | also! What a waste of good space these machines |
| exercises that are lower risk and maximum benefit. | | | | are!! Again because it's a seated machine position no |
| The key is to limit your exercise selection of | | | | other muscles are being turned on at all. |
| ineffective or potentially dangerous exercises. Here | | | | Leg Extension |
| are some of those either ineffective or potentially | | | | The muscle group working here is the large muscle |
| dangerous exercises: | | | | group on the front of the thigh called the quadriceps, |
| Lat Pulldown behind the neck | | | | named aptly as it comprises of four muscles which |
| I can't tell you how many times I've seen this exercised | | | | insert over the knee joint onto a bone called the |
| performed like this. In fact at least 50% of individuals | | | | tibia.Now, when you extend the leg, the tibia is being |
| using this machine use incorrect and potentially | | | | forced upwards at the knee joint, and at the same |
| dangerous technique. Notice how my arms have | | | | time the hamstring muscle group located on the back |
| moved out to the side. This movement is called | | | | of the thigh is doing the opposite to the quadriceps and |
| abduction, a movement away from the body. My | | | | is pulling the tibia backwards in the opposite direction |
| shoulders are now rotated backwards, a movement | | | | causing shearing forces within the joint. This occurs |
| called external rotation. When you combine abduction | | | | because there is no co-contraction of these muscles |
| and external rotation of the shoulder you create stress | | | | groups as there is no activation of the hamstring |
| on the shoulder joint. If you add a heavy load to that | | | | muscles. |
| position, well you're asking for problems, it's a matter of | | | | This is why squats and deadlifts are far better |
| time before the connective tissue within the joint | | | | exercises as there is a co-contraction of these |
| capsule will become inflamed. This position of | | | | muscles groups which compresses the knee joint |
| abduction and external rotation is actually a dislocating | | | | allowing greater stability. To make matters worse |
| position of the shoulder joint, and if you were to | | | | there is a perpendicular force downwards onto the |
| suspect a dislocation from any means, the | | | | foot at a 90° angle to the long axis of the bone. |
| physiotherapist would actually test to see of your | | | | This downward force exasperates the problem |
| shoulder joint was dislocated by putting you into this | | | | causing the tibia to be drawn upwards even further. If |
| position. | | | | you look at the squat exercise, the force acts directly |
| If you are to use this machine ALWAYS pulldown to | | | | through the long axis of the bone. If you wish to use |
| the front, with the bar moving towards your chest, and | | | | the leg extension machine, choose a lighter load and |
| make sure you lean back slightly so that that | | | | perform the exercise using one leg at atime. |
| movement is at an oblique angle. I see so many people | | | | Tricep Kickbacks |
| pulling straight down which stresses the shoulder joint | | | | There's certainly nothing dangerous about this exercise, |
| again. Always use good form, you'll get muchmore | | | | but it can be ineffective. In resistance training there is a |
| reward from the exercise. | | | | term named "time under tension" whereby we analyse |
| Shoulder Press Behind Neck | | | | each exercise and look at how much the muscle |
| This exercise holds the same principle as the one | | | | group is contracting during the exercise and for how |
| previous. The position of your shoulder joints is a | | | | long. |
| dangerous and potentially very harmful one, avoid this | | | | Now with this exercise, the triceps are being |
| exercise. I see it performed routinely by men and | | | | contracted only at the end of the movement, there's a |
| certainly some of them can get away with it as their | | | | lot of movement with this exercise where nothing |
| shoulders are strong, but again it increases the risk of | | | | happens at all. By the time you've done a set on each |
| injury and in this business of training, you want to get | | | | arm you've probably passed 5 minutes. Opt instead for |
| the most benefit from an exercise with the least risk. | | | | dips, overhead triceps extensions or a close grip |
| All the muscles in the body can be worked effectively | | | | triceps press; you'll get a far better bang for your buck! |
| without a great deal of injury risk. Injury is a serious set | | | | If you're using this exercise in a bodybuilding type |
| back for many people and it can take months for | | | | routine, then opt for isometric training where once you |
| certain injuries to heal properly. Injuries to the shoulder | | | | have contracted the tricep muscle fully at the end of |
| joint are a particular problem as we use this joint a | | | | this movement, then hold it for as long as you can. The |
| great deal in our every day lives. | | | | burn on your triceps is immense. This is a much better |
| Pec Deck | | | | and more effective use of the tricep kickback which |
| Again, your shoulder joint is in abduction and external | | | | under normal conditions is a waste of good time. |