MIKE HEATLIE: ARTICLES: The 5 worst exercises you’re probably doing at the gym!

The 5 worst exercises you’re probably doing at the gym!

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The 5 worst exercises you’re probably doing at the gym!

By Mike Heatlie MSc
Article Word Count: 825

Rear Pulldown

I can’t tell you how many times I’ve seen this exercised performed like this. In fact at least 50% of individuals using this machine use incorrect and
potentially dangerous technique. Notice how my arms have moved out to the side. This movement is called abduction, a movement away from the body. My shoulders are now rotated backwards, a movement called external rotation. When you combine abduction and external rotation of the shoulder you create stress on the shoulder joint.
If you add a heavy load to that position, well you’re asking for problems, it’s a matter of time before the connective tissue within the joint capsule will
become inflamed. This position of abduction and external rotation is actually a dislocating position of the shoulder joint, and if you were to suspect a
dislocation from any means, the physiotherapist would actually test to see of your shoulder joint was dislocated by putting you into this position.

If you are to use this machine ALWAYS pulldown to the front, with the bar moving towards your chest, and make sure you lean back slightly so that that
movement is at an oblique angle. I see so many people pulling straight down which stresses the shoulder joint again. Always use good form, you’ll get much
more reward from the exercise.

Press Behind Neck

This exercise holds the same principle as the one previous. The position of your shoulder joints is a dangerous and potentially very harmful one, avoid
this exercise. I see it performed routinely by men and certainly some of them can get away with it as their shoulders are strong, but again it increases the risk of injury and in this business of training, you want to get the most benefit from an exercise with the least risk.

All the muscles in the body can be worked effectively without a great deal of injury risk. Injury is a serious set back for many people and it can take months for certain injuries to heal properly. Injuries to the shoulder joint are a particular problem as we use this joint a great deal in our every day lives.

Pec Deck

Again, your shoulder joint is in abduction and external rotation under a load, so send this one to the trash can also! What a waste of good space these
machines are!! Again because it’s a seated machine position no other muscles are being turned on at all.

Leg Extension

The muscle group working here is the large muscle group on the front of the thigh called the quadriceps, named aptly as it comprises of four muscles which
insert over the knee joint onto a bone called the tibia.Now, when you extend the leg, the tibia is being forced upwards at the knee
joint, and at the same time the hamstring muscle group located on the back of
the thigh is doing the opposite to the quadriceps and is pulling the tibia backwards in the opposite direction causing shearing forces within the joint. This occurs because there is no cocontraction of these muscles groups as there is no activation of the hamstring muscles.

This is why squats and deadlifts are far better exercises as there is a cocontraction of these muscles groups which compresses the knee joint allowing
greater stability. To make matters worse there is a perpendicular force downwards onto the foot at a 90° angle to the long axis of the bone.

This downward force exasperates the problem causing the tibia to be drawn upwards even further. If you look at the squat exercise, the force acts directly through the long axis of the bone. If you wish to use the leg extension machine, choose a lighter load and perform the exercise using one leg at a
time.

Tricep Kickbacks

Like the hamstring curl there’s certainly nothing dangerous about this exercise, but it’s completely ineffective. I see it being used over and over again,
but for what gain? In resistance training there is a term named “time under tension” whereby we analyse each exercise and look at how much the muscle group is contracting during the exercise and for how long.

Now with this exercise, the triceps are being contracted only at the end of the movement, there’s a lot movement with this exercise where nothing happens at all. By the time you’ve done a set on each arm you’ve probably passed 5 minutes. Opt instead for the triceps pushdown or a close grip triceps press; you’ll get a far better bang for your buck!

If you’re using this exercise in a bodybuilding type routine, then opt for isometric training where once you have contracted the tricep muscle fully at
the end of this movement, then hold it for as long as you can. The burn on your triceps is immense. This is a much better and more effective use of the
tricep kickback which under normal conditions is a waste of good time.

Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!'