Six exercises to do and to not do
January 13, 2011
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Sure there are a million exercises out there. But that doesn’t mean you do all of them right? Some moves are legit and pure genius and will benefit you immensely as they have benefited millions of people of hundreds of years. Some others, mostly the new ones with fancy names, will more often than not mess you up and leave you looking like a weasel on wheels.
That said, though I will try my hand at as many different activities/exercises/training methodologies as possible, there are some exercises I will do for the rest of my life and some that I will never ever do!
6 exercises I will (and you should) always do…
- Deadlift because it is the king of all exercises. Working more muscles than any other workout, this lift strengthens everything from your grip to your lower back to your traps to your entire lower body. A strong deadlift literally means great pick-up strength in real life and I’m pretty sure I’m going to be picking stuff up throughout my life.
- Weighted Pull-up/Rope Climb because it is one of the most challenging upper body pulling movements. You’re not fit if you can’t climb a rope.
- Sprints/Sled Drag/Prowler Push because it develops speed, endurance and incredible lower body strength. The exercise taxes the lower body so much you have no choice but to get faster and stronger.
- Standing Press/Push Press because it is the one (and only) pressing movement that has relevance to real life. FYI – If you’re abs are not sore after a heavy pressing session, you’re doing it wrong.
- Plank/Planche because it strengthens the “core” without jeopardizing any joint or the spine.
- Push-up because it has more variations than I will ever need, it develops explosive upper body strength and it strengthens the core. In addition to being one of the most awesome bodyweight exercises, it is super functional and relates to real life activities. Also, one arm push-ups are just cool.
6 exercises I will (and you should) never do…
- Any kind of bosu ball crap because it’s just sad, lame and downright stupid.
- Kipping pull-up because it works nothing. Wasted reps. Waste of time. High risk of rotator cuff injury.
- Leg extension because never in my life will I need to exert force by extending my knee joint in isolation. Aesthetics? Not interested in disproportionate quads. My deadlifts work my lower body more than any machine ever will.
- Behind the neck press because risk >>> benefit.
- Any and all kinds of sit-up because I don’t want to end up with a surgery in my lower back.
- Anything on the smith machine because that’s as fake as fake can get. The whole point of barbell training is to strengthen synergists and stabilizers along with prime movers (agonists) and antagonists. By restricting the movement of the bar to only up-and-down the smith machine removes the synergists and stabilizers our of the equation resulting in uneven strength distribution which is a recipe for disaster.
While we are on stupid exercises, this one is a whole new level of stupidity!