8 Worst Bodyweight Exercises Ever (STOP DOING THESE)
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Date: 2022-04-22
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Comments and reviews: 10
Brian
Those -kipping pullups- are occurring for a very specific reason. They were popularized by cross-fitters, and they serve a very specific purpose -- to -minimize the eccentric portion- of that exercise. BUT, if they -drop-the-weight' on a pull-up, they'd be beating the hell out of their wrist, elbow, and shoulder joints.
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Real quick: about 90% of muscular soreness comes from the eccentric portion of an exercise, and about 45% of the stimulus to grow. The concentric (positive) portion of an exercise gives about 55% of the stimulus-to-grow, but only about 10% of the soreness. One of the things that cross-fitters do is workout every day. Each individual workout and rep is shorted by about half of its stimulus-to-grow, but because there's almost no soreness, they can also workout basically every day.
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I'm not saying that it's a good or a bad thing, but instead, I'm only pointing out that strategy that's being used. Those kipping cross-fitter pull-ups are about -smoothing- the descent to reduce wear-and-tear on the body that would ordinarily be avoided by simply executing a slow, controlled eccentric. They're happening for a reason. What is absolutely goofy about the situation is when non cross-fitters do those kipping pull-ups, because they're depriving themselves of a meaningful portion of the 'stimulus-to-grow', yet aren't taking advantage of the benefit of being able to do them day-after-day. _They're just doing it for the high rep number and bragging rights. _
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Those -kipping pullups- are occurring for a very specific reason. They were popularized by cross-fitters, and they serve a very specific purpose -- to -minimize the eccentric portion- of that exercise. BUT, if they -drop-the-weight' on a pull-up, they'd be beating the hell out of their wrist, elbow, and shoulder joints.
-
Real quick: about 90% of muscular soreness comes from the eccentric portion of an exercise, and about 45% of the stimulus to grow. The concentric (positive) portion of an exercise gives about 55% of the stimulus-to-grow, but only about 10% of the soreness. One of the things that cross-fitters do is workout every day. Each individual workout and rep is shorted by about half of its stimulus-to-grow, but because there's almost no soreness, they can also workout basically every day.
-
I'm not saying that it's a good or a bad thing, but instead, I'm only pointing out that strategy that's being used. Those kipping cross-fitter pull-ups are about -smoothing- the descent to reduce wear-and-tear on the body that would ordinarily be avoided by simply executing a slow, controlled eccentric. They're happening for a reason. What is absolutely goofy about the situation is when non cross-fitters do those kipping pull-ups, because they're depriving themselves of a meaningful portion of the 'stimulus-to-grow', yet aren't taking advantage of the benefit of being able to do them day-after-day. _They're just doing it for the high rep number and bragging rights. _
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DEG
About 2 yrs ago I started doing planks after I noticed a slight beer belly starting. Since than I have a flat stomach. I do planks 1 day/wk. 3 sets, 75 seconds on and 75 seconds rest. The key to these I BELIEVE is sucking your gut in, deep breathing in and out the whole time. Don't read a book. LOL Suck your stomach in as far as possible, hold for 1-2 seconds and then breathe out. You should be able to hear yourself breathe. Keep doing this the whole time you are doing them. This breathing turns it into a sort of cardio exercise too. I also read that one of the ways to get a flat stomach is deep breathing on all exercises and especially this one. And yes, my mostly plant based diet which I call the Tom Brady diet helps too. I truly luv planks. They have made a huge difference for me. I guess if they are too easy for some than maybe don't do them. They are painful for me in a good way. I feel great from doing them. I also do other ab exercises on other days. I am 5'10-, 163lbs. 64yrs old. No health issues. No meds. Well. Off to the gym. Today is cardio for me on the treadmill. My 35 minute run. Luv it.
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About 2 yrs ago I started doing planks after I noticed a slight beer belly starting. Since than I have a flat stomach. I do planks 1 day/wk. 3 sets, 75 seconds on and 75 seconds rest. The key to these I BELIEVE is sucking your gut in, deep breathing in and out the whole time. Don't read a book. LOL Suck your stomach in as far as possible, hold for 1-2 seconds and then breathe out. You should be able to hear yourself breathe. Keep doing this the whole time you are doing them. This breathing turns it into a sort of cardio exercise too. I also read that one of the ways to get a flat stomach is deep breathing on all exercises and especially this one. And yes, my mostly plant based diet which I call the Tom Brady diet helps too. I truly luv planks. They have made a huge difference for me. I guess if they are too easy for some than maybe don't do them. They are painful for me in a good way. I feel great from doing them. I also do other ab exercises on other days. I am 5'10-, 163lbs. 64yrs old. No health issues. No meds. Well. Off to the gym. Today is cardio for me on the treadmill. My 35 minute run. Luv it.
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Joseph
Even more important for those -hamstring stretchers-, STOP!
As a collegiate track athlete who has had hammy problems along with most of my teammates, stretching isn't the solution! Hammys get tight to protect themselves because they are already stretched and overworked. In our office desk culture, we get useless glutes and very tight hip flexors - hamstrings have to do 3x the work they are designed for! Stretching hip flexors, activating the glutes and strengthening the hamstrings is the way to relieve hammy tightness (in that order, NOT just pulling on them.
SAD FACT: stretching makes the problem worse!
Stretching them may give temporary relief, but actually make the problem worse because overworked muscles want to tighten to protect themselves.
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Even more important for those -hamstring stretchers-, STOP!
As a collegiate track athlete who has had hammy problems along with most of my teammates, stretching isn't the solution! Hammys get tight to protect themselves because they are already stretched and overworked. In our office desk culture, we get useless glutes and very tight hip flexors - hamstrings have to do 3x the work they are designed for! Stretching hip flexors, activating the glutes and strengthening the hamstrings is the way to relieve hammy tightness (in that order, NOT just pulling on them.
SAD FACT: stretching makes the problem worse!
Stretching them may give temporary relief, but actually make the problem worse because overworked muscles want to tighten to protect themselves.
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datsuntoyy
3: 30 another tip, put your feet against a wall doing this. Many people tend to point their toes and that limits your stretch. Point your toes for a more upper leg oriented, flat foot will get the calves into play more. I actually bring my toes up by putting them under the edged of a bed. Something I learned in TKD.
That 4: 30 version doesn't do anything for me. If anything, turn around and put your feet and butt against the wall and bend down. The anterior pelvic tilt is helpfull if your routine encompases the splits as it unlocks the femur socket allowing a greater range of movement.
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3: 30 another tip, put your feet against a wall doing this. Many people tend to point their toes and that limits your stretch. Point your toes for a more upper leg oriented, flat foot will get the calves into play more. I actually bring my toes up by putting them under the edged of a bed. Something I learned in TKD.
That 4: 30 version doesn't do anything for me. If anything, turn around and put your feet and butt against the wall and bend down. The anterior pelvic tilt is helpfull if your routine encompases the splits as it unlocks the femur socket allowing a greater range of movement.
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - After giving away more than 10, 000 programs, it-s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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-NEW -FAST ACTION- Q&A- - After giving away more than 10, 000 programs, it-s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Nathalie
Awesome! I especially like the triceps dips part, explanation and suggestions. Hope to see more about best and worst machines that are commonly found in gyms, and how or if to use them. For example, getting on/into a vertical hack squat machine -backwards- (facing the machine vs. facing away. Or. using a leg press machine or smith rack for single leg press on hands/knees. Or. the examples are endless. :0)
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Awesome! I especially like the triceps dips part, explanation and suggestions. Hope to see more about best and worst machines that are commonly found in gyms, and how or if to use them. For example, getting on/into a vertical hack squat machine -backwards- (facing the machine vs. facing away. Or. using a leg press machine or smith rack for single leg press on hands/knees. Or. the examples are endless. :0)
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Mika-l
Truly a wizard of the training spectrum! Thank you as a firefighter and professional athlete. And a pass full time professional dancer from breakdance to classical ballet. that i to so many type of training and had injuries from overuse of muscle but muscle because the opposite muscle wasnt strong enough compare to the muscle being over use i see so much sense in all your videos!
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Truly a wizard of the training spectrum! Thank you as a firefighter and professional athlete. And a pass full time professional dancer from breakdance to classical ballet. that i to so many type of training and had injuries from overuse of muscle but muscle because the opposite muscle wasnt strong enough compare to the muscle being over use i see so much sense in all your videos!
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JD
Jeff your scorpion mobility fix on another video you show us completely rotating from face to on your back and one of your legs stretched out to the side in an L shape or knee bent L shape. Is that still a good practice or do you want to keep your pelvis or hips and legs flat to the ground now?
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Jeff your scorpion mobility fix on another video you show us completely rotating from face to on your back and one of your legs stretched out to the side in an L shape or knee bent L shape. Is that still a good practice or do you want to keep your pelvis or hips and legs flat to the ground now?
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Sean
How do you feel about the supine twist often done in yoga? It's not too far from the scorpion mobility and seems like it may still stress the lumbar region of the spine. But it is less active and feels great. But last thing I need is more back problems!
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How do you feel about the supine twist often done in yoga? It's not too far from the scorpion mobility and seems like it may still stress the lumbar region of the spine. But it is less active and feels great. But last thing I need is more back problems!
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Emily
Thanks Jeff - I've always found tri dips hurt my wrists and shoulders, so I wasn't doing them. I'll try turning the hands out next time. Yeah, I can plank a long time too. time for this old lady to go back to pushups where the real work is.
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Thanks Jeff - I've always found tri dips hurt my wrists and shoulders, so I wasn't doing them. I'll try turning the hands out next time. Yeah, I can plank a long time too. time for this old lady to go back to pushups where the real work is.
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