Exercises are introduced an ‘made up’ every single day. But the really unfortunate thing is that it definitely does not make them better in any way.
Some exercises that are used in the gym could be damaging rather than helping your body. And cutting these exercises out of your life could save you time wasted and prevent many trips to the doctors and physiotherapist.
- The Kipping Pull-up
Even if you think this exercise looks really cool, in terms of benefits and shoulder health, this exercise is completely useless! Unless you’re in a CrossFit competition… Ffs CrossFit!!
Adding on to this, it WILL NOT strengthen your pull-up. It is no more of a strength exercise than a burpee or a bodyweight squat.
- Ring Dips
Ring dips are best left for gymnasts who are lighter and are not training for strength. Ring dips if not trained extensively in the movement (gymnasts) can be a very dangerous exercise for your shoulders… and definitely please don’t do them weighted!! It’s like trying to do deadlifts on a bosu ball or squats on a stability ball!
DO YOUR SHOULDERS A FAVOUR AND STICK TO A DIP BAR FOR YOUR DIPS… PLEASE!
- Bench Dips
This exercise is the evil little brother of regular dips. This exercise requires a great amount of flexibility to perform safely and to be honest most people that do them really do not posess the flexibility required. The exercise itself stretches the shoulder capsule to the extreme and puts it into a very dangerous position. In theory we are asking the shoulder to stay strong, even though it is at a very vulnerable position, sorry guys but it just won’t happen.
- Upright Rows
Is a rotator cuff injury something you’ve desired? If not, please rethink using this exercise. The nature of this exercise places the shoulder into internal rotation and can jam up the greater tuberosity of the humerus into the coraco-acromial arch.
Well basically, your shoulder is a ball and socket joint. And the job of the rotator cuff is to stabilize and pull the ‘ball’ into the ’socket’. If your rotator cuff is weak then this allows the joint to move freely, which will allow it to crash and connect with some important structures.
Away from the physiology, in simple terms, the upright row increases the likelihood of this happening.
But, if you really NEED to do this exercise. A safer way is to use cables with a rope attachment. This is much safer and decreases the likelihood of injury slightly.
New is Not Always Better!