I have been planning to start a video series of my thoughts about a variety of fitness related topics and with the flood of inquiries I have received over the last couple of weeks, I am getting it started!
I am going to share my thoughts and film a few awesome rants on various health and fitness topics. Mostly, things I think need to change and need someone who knows what they are talking about to break up some long held beliefs.
Belief: 1) an acceptance that a statement is true or that something exists. 2)trust, faith, or confidence in someone or something
Unfortunately, a lot of the fitness industry is based on just that. A belief. Even in light of empirical evidence or basic understandings of physiology and biomechanics, people hold on to things that are not effective or have a high risk of causing injury. Not to mention many things are just downright ineffective.
We shouldn’t be basing how we treat our bodies on a belief. We have to let those go and analyze everything empirically.
This first video is a look at one of the exercises residing on my BANNED list. I think that no-one should ever do this exercise. Ever. Period.
The Bench Dip.
If you like text and not video clips – here is a summation of why I believe this exercise should be banned.
If you look at the photo above you can see that Abbie’s shoulder is in a precarious position. It is fully extended and because of the hand placement, has some internal rotation. Then we add load to the joint, via bodyweight or some of the crazies out there who then add weight to their legs to make this exercise harder.
Now we have a joint (the shoulder) in a very unstable position, to which we then add load. THEN we go through multiple repetitions of this exercise.
Risk to shoulders – high. If you take the time to watch the video you will see what a rep looks like and I show a different way to look at this shoulder position. Often people don’t understand the biomechanics of a joint action in different perspectives.
What’s the point of a bench dip? To target the triceps. Ok, I can deal with that. You want to train triceps. Bootcamp and group ex instructors use this exercise all the time because it is easy to coach, easy to setup, and can they can put a large group through it easily.
But the price is putting the shoulder joint into a highly unstable position.
So instead I have presented an alternative. Tricep pushups. As noted in the video the tricep pushup doesn’t put the shoulder into such a precarious position and it still targets the tricep.
It’s a lot harder though and may require some serious practice and training time. But hey, your shoulder health is worth it!
Questions or comments? I would love to hear them! Anything you want me to post about in future blogs? Just ask!!