It’s time to take a trip to the iron graveyard and pay our respects to 5 exercises that belong
And at the same time bow our heads in a moment of silence to all those that got hurt doing
今天 兄弟 是时候一次性解决所有问题了
Today, guys, it’s time to change all of that once and for all.
What’s up, guys?
Jeff Cavaliere ATHLEANX.COM
Jeff Cavaliere, ATHLEANX.COM.
Come take a trip with me today to the Iron Graveyard.
We’re going to dig up 5 of the worst exercises that you can be doing.
Now, why do I call them worst?
嗯 首先 兄弟 我们需要证明
Well, first of all, guys, we have to qualify.
As a Physical Therapist and professional Strength Coach, I have to judge the merits of an exercise
on its risk-to-benefit ratio.
当我这么说的时候 也就是如果我是高抛运动员 投球手 四分卫
When I talk about that, I mean, if I have overhead-throwing athletes, pitchers, quarterbacks,
a heavy, overhead snatch is not the best exercise choice for me,
especially when I know I have better options, right?
One bad rep can end a career.
Realizing that I don’t have all professional athletes watching my channel,
I still have to be able to provide you reasons why I feel that these may not be the best
options for you,
even if you’re after just aesthetic growth, even if you’re after just the purposes of
looking better, ok.
那么 我要做的是拆解这5个方式 并给你我的理由
So, what I want to do is break down the 5 of them, and give you my reasons of why I
don’t feel they’re the best options, and then let you decide, ok.
No discussion of the worst exercises starts without bringing up the Flys.
Now, the controversy can get started right away.
Guys, you know how I feel about this exercise.
We know that a lot of people make the argument that doing Chest Flys increases the stretch
on the chest, right?
Simply not true because we know that the origin insertion of the chest prevents that from
We know that with the chest we can actually feel where it goes.
If you put your hand across your upper chest, you can feel where it inserts over here onto
your upper arm.
Basically, when we’re here, or we’re here, once we get to the bottom of what would be
a Bench Press,
this is the maximum amount of stretch we get on the chest.
So, if we open our arm up even further, that doesn’t do anything.
That doesn’t add any extra stretch.
There’s no more excursion here of this muscle.
What we are feeling is a stretch on the coracobrachialis which actually comes from here, down into
Now, we can see if the arm were to go further back that that increases the stretch here
on that muscle.
But what are we doing here?
Chest Flys or Coracobrachialis Flys?
I mean, if we open up the arm, and we increase the load that’s out here and increase the
length of the lever arm,
that could potentially cause one bad rep, one bad overload, and cause us to have a torn
再次强调 如果你被误导 称做胸肌飞鸟有效
Again, if you’re doing it for the abduction that we get from a Chest Fly, which is a great
reason to do it, there are better options.
As a matter of fact, why don’t we get on our feet like we try to with ATHLEANX, and do
做一些类似3D Cable Crossover的锻炼
something more like the 3D Cable Crossover.
But that’s number 1.
Now let’s go onto the shoulders.
Number 2 are Behind the Neck Shoulder Press.
We all know that there are a lot of ways that we can push a bar up overhead.
I’m telling you that there’s a better way, especially when we’re looking at the health
of our shoulders and the risk-to-benefit ratio.
We know that any way we can get that bar up overhead is going to overload those shoulders,
the plane that we’re doing it in can make all the difference.
当我们讨论颈后肩推时 我的问题是 兄弟
So, when we talk about a Behind the Neck Shoulder Press, my issue with this, guys, is that
we’re pushing in an abnormal plane of motion when we look at the orientation of our shoulders
in the joint.
The glenohumeral joint is our shoulder joint, the ball and socket.
They will angle forward at a slight degree forward like this.
So, basically, if the ball and socket moves inside that, the natural plane of motion is
to be slightly ahead of us, ok
slightly out in this direction that way.
If we go straight out to the side, not only are we causing the rolling of the ball and
the socket to be abnormal,
but we’re also causing an increase in the likelihood for impingement.
The reason for that is right here where I can show you.
Basically we have our ball and socket like this, ok.
If we take the ball in there and we go to move it up in the forward, the correct plane,
you can see that it rolls inside that socket with plenty of room to come all the way up
to the top, ok.
If we have our arm way out to the side over here, ok, it’s going to be hard to show.
But basically, the arm’s going to be going up this way.
如果我们让它到这里 因为关节窝是圆的 会让关节窝偏离
If we have it there, because the socket is rounded here, we start to hit the lateral
portion of the socket right away, ok, as it goes up.
That causes impingement.
Secondly, when we’re able to get our arms in front of us, and push straight up,
we’re able to activate a nice balance between the upper traps and the serratus anterior.
What that does is it causes the upper traps to pull this way, the serratus to pull down
and around this way so that our shoulderblade actually tips.
倾斜 恢复 再次强调 我们扩大了
By tipping here, we increase, again, the amount of space that we get in here for the glenohumeral
So, lots of reasons why we don’t really want to be pressing way back here.
And it’s just as good to get our elbows in front of us and press up.
Next up, Upright Rows.
Sticking with the shoulder, and sticking with a concept that I’ve covered in depth in another
The Upright Row is one of THE worst exercises I feel you can do for shoulders, especially
again because we have so many better options.
And small tweaks can lead to big and positive changes.
The problem I have with the Upright Row is the nature of the exercise itself puts us
into an impingement position.
作为一名理疗师 如果你到我的诊所 我会
Again, as a Physical Therapist, if you were to come into my clinic, and I was going to
test you for shoulder impingement,
I would put your arms in this position.
Literally, like this, and push down.
Ok, push down right here.
That is exactly the position of an Upright Row, and I don’t care how wide you grab the
If you’re going to grab the bar, the weight is pulling your hands down, and you’re trying
to raise your elbows up.
That is an Impingement-Provocative Test.
We don’t want to be doing Provocative Tests, Clinical Provocative Tests on a rep-by-rep basis.
All you’re asking for, guys, is to develop an impingement if you already don’t have one.
And you might argue you’ve been doing the Upright Row for years and years and years
and it’s a great shoulder exercise.
And you never had problems.
Just because you’ve never had problems, doesn’t mean that you won’t have problems
even on a given, particular day or one single rep.
这种事 兄弟 以同一种方式过度使用和超负荷
It’s that kind of thing, guys, where overuse and overload in a consistent way
can lead to a breakdown, eventually of those structures inside your shoulders.
所以 这第三项 我始终觉得应属于钢铁坟墓
So, number 3, and one I firmly believe belongs in that iron graveyard.
This might be an exercise that you think was already in the Iron Graveyard a long time
ago because you don’t see many people doing them any more.
The reason why?
Probably, too many people have gotten hurt doing them that they’ve abandoned them.
Here’s the ironic thing about this exercise.
I actually think it’s a good exercise in terms of the movement pattern that it’s requiring
you to do.
However, I find that so many people lack the thoracic extension necessary to do this exercise
可以看到 当我演示时 我适当的使我的髋关节中枢
As you can see as I’m demonstrating here, I have a proper hip hinge which puts me in
a safer position.
It’s not a hinge straight forward at the waist that could really compromise my low back.
I’m actually allowing my hips to absorb most of that energy, and do this thing properly.
The problem is that thoracic extension is an absolute requirement here.
And one of the areas that we are so limited on.
As guys who tend to work sitting at a desk, or just guys who tend to do all of our work
in front of us, thoracic extension becomes a problem.
When you cannot have that proper thoracic extension, all of that force gets driven down
above and below the area that’s affected.
Mostly in this case down below to the lumbar spine, and you have issues.
所以 这里再次强调 有许多方法可以强化我们的腰椎
So, there are, again, a lot of different ways to strengthen our paraspinal in our lumbar
without having to subject ourselves to an exercise that most of us are just not mechanically
built to do.
Lastly, Number 5.
或者说 坐姿腿损伤 我更喜欢这么叫它们
Or, Leg Extinctions, as I like to call them.
Guys, these belong in the Iron Graveyard.
There are so many better ways.
There are so many more functional ways to strengthen our quads and legs than these guys.
So many reasons why.
We have a shearing force that gets placed on our knees.
We have constant tension on our ACL Ligament.
Not a good idea.
We have an imbalance of the activation between our VMO and our rectus femoris.
That’s a situation that leads to patellar tendon issues almost all the time.
And this only contributes because it favors more rectus activation than VMO.
It also has no co-contraction from the hamstrings, alright.
At least not as much as anything that we do closed chain with our foot on the ground.
所以有多理由 兄弟 应该放弃它 对吧
So, for so many reasons, guys, these should be replaced, right.
We don’t want to be doing anything that causes an obvious breakdown over time.
甚至 如我所说 即使它并没有引起损伤 但当你有更好选择时
Even, as I said, if it’s not causing you a problem right now, why do you want to risk
it when you have better options?
And that’s the thing, guys.
We outlined the ATHLEANX Training Program.
So many ways to do things, as I feel, better than what these things are allowing us to
I wouldn’t just tell you to get rid of these things,and then not replace them with something
that was more
更有效 风险效益比更高的运动 对吧 低风险
effective and certainly more beneficial on that risk-to-benefit ratio, right, low risk-high
That’s what it is.
And that’s what I bring to my program as a Physical Therapist.
And I think that’s what I bring as a Strength Coach to you guys who watch my channel all
We bring another level to this.
It’s not just showing cool exercises to do.
It’s about putting that science back in strength.
And I think that is the strength of our channel.
所以 兄弟 如果你尚未开始 但想让锻炼变得更科学有效
So, guys, if you haven’t already,and you want to start training smarter and harder.
because I’m certainly going to work the hell out of ya, you gotta make sure that you head
over to ATHLEANX.COM
right now and get our 90-Day Training Program, and see what it’s like to train like an athlete,
Even if you’re not getting paid to be one, you need to be as functionally strong and
transferable as you can when it comes to
taking that strength and bringing it out to whatever it is that you want to do with it,
whether it’s playing sports or just playing the game of life.
So, head to ATHLEANX.COM right now.
如果你觉得这项运动有帮助 请让我知道 我的意思是这个视频有帮助 当然
Let me know if you found this exercise helpful, I mean, this video helpful, and of course,
let me know of some of the other exercises that you’ve had bad experiences with and see
if we can throw them in the Iron Graveyard as well.
I’ll be back here again soon with another video.