Five Movements or Exercises to AVOID

 

5. Exercises performed BEHIND THE NECK
Yes, many of these exercises are still performed… Lat pull-downs, Shoulder presses, etc… Why? The movement in general is unnatural, it can cause pinching in the shoulder joint and damage the rotator cuff. Trust me, you don’t want to rely on the rotator cuff to try to sustain heavy loads… That’s not it’s purpose.

4. Upright Rows
This is a very controversial exercise because the movement can compress the nerves in the shoulder area, impinging the shoulder. Yeah, NOT GOOD!

3. Inner/Outer Thigh Machine Exercises
I would love to take a sledge hammer to both of these machines. What’s the Problem you ask? You’re using your inner and outer thighs to lift weight in a seated position, which puts you at risk of straining these incredibly small muscles as well as aggravating lower back and creating tight hip flexors, which most of us already have. Not to mention that these muscles aren’t designed be prime movers.

2. Depth Squats or Leg Presses
Why shouldn’t I have my butt hit the floor during a squat? Besides not wanting your knee caps to fly across the room? Well, When your knees bend too deeply, your spine cannot maintain proper alignment. Anyone who knows me, knows I LOVE PROPER ALIGNMENT for MAXIMUM POWER PRODUCTION… And, we don’t want the pelvis tilting and the lower back having to attempt to take over, increasing the risk of strain to your lower back muscles or damage to spinal discs. Plus, depth squats can injure or damage your knees.

1. Walking or Running with Weights
This is one of my BIGGEST PET PEEVES. Not only does walking or running with dumbbells chance your overall form, but it can also increase the risk of injury from altered ground contact. The additional resistance from the dumbbells increases the impact of each stride taken. These impact accumulations over time may lead to a stress fractures or other skeletal injuries, especially if you are unaccustomed to the weight load. And, with our current societies postural disorders, the last thing we need is to increase the already problematic forward head lean and pronated shoulders.

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Acea R. Theroux is the Creator and Founder of Plyo Power® the athletic based cardiovascular legs program that focuses on the precision of sports conditioning exercises. He holds a BS in Exercise Physiology, is a TRX® Educational Course Instructor, Certified Personal Trainer-NASM, Certified Combine360 Trainer, Certified Spinning Instructor, Licensed Zumba® B1/B2/Toning/Gold/In the Circuit/Gold Toning and a Licensed TRX-STC/GSTC & RIP. Acea also is a continuing education provider for NASM, NSCA, ACE, AFAA. He loves to travel around the country and present TRX Trainings as well as his “Training Smarter, Not Harder Series” through conferences like: ECA, SCW-Mania, NEHRSA & NEFC.

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