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Do you agree with this list of 5 worst exercises - Upright Rows, Box Jumps, Behind the neck moves, Kipping Pullups, and Smith Machines?
The 5 Worst Exercises for Men in Their 20s
Posted from cheatsheet.com
Exercising
Fitness
Strength Training
Working Out
Posted >1 y ago
Responses: 9
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Any exercise performed incorrectly will injure you or be considered a "worst exercise". So many people perform standard exercises incorrectly that it is no wonder they get a bad reputation.
I disagree with Box Jumps... as long as there is no rebound (instead of stepping off the box) then I believe they are a great exercise in explosive power generation. Rebounding in order to move faster increases strain on the Achilles and increases the risk for injury to the Achilles. I advocate for jumping up on the box and stepping down. It is slower, but safer.
I also disagree with Kipping Pull-ups. People do not like them because they believe that kipping pull-ups are a "cheat". People may get injured while performing kipping pull-ups because they are attempting them before having the requisite strength to perform a strict pull-up. People also get injured from over-training the shoulders/biceps (major muscle groups in the kipping pull-up). They are not a cheat to a strict pull-up... they are a more efficient way to perform a pull-up while maximizing hip explosiveness to generate power.
I disagree with Box Jumps... as long as there is no rebound (instead of stepping off the box) then I believe they are a great exercise in explosive power generation. Rebounding in order to move faster increases strain on the Achilles and increases the risk for injury to the Achilles. I advocate for jumping up on the box and stepping down. It is slower, but safer.
I also disagree with Kipping Pull-ups. People do not like them because they believe that kipping pull-ups are a "cheat". People may get injured while performing kipping pull-ups because they are attempting them before having the requisite strength to perform a strict pull-up. People also get injured from over-training the shoulders/biceps (major muscle groups in the kipping pull-up). They are not a cheat to a strict pull-up... they are a more efficient way to perform a pull-up while maximizing hip explosiveness to generate power.
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SGT (Join to see)
Interesting point of view on the cheating, err, kipping pullup. I get what you're saying, but this statement is exactly why I cringe watching most people do them:
"attempting them before having the requisite strength to perform a strict pull-up"
I also don't think it has much merit unless you're a Crossfit competitor. Please share more on your thoughts on the kipping pullup, though. You seem to be a true advocate of the move.
"attempting them before having the requisite strength to perform a strict pull-up"
I also don't think it has much merit unless you're a Crossfit competitor. Please share more on your thoughts on the kipping pullup, though. You seem to be a true advocate of the move.
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LTC (Join to see)
The problem I see with kipping pull ups is...the vast majority of people I see doing them, do not know how to perform them correctly and much like Jacqueem stated - it's painful to watch. It's one thing to watch the elite/top x-fitters in the world do them in competitions. Also it should be noted, as you stated - most x-fitters do strict pull ups as well. That being said, when i see snuffy in the gym attempt them and doing them incorrectly, all the while he/she is probably shredding tendons and no telling what else in their shoulder joints. Ouch. So yes, i can see why kipping pull ups are on the list - as it's probably the most incorrect performed exercise in modern times (just my opinion) - but like you said...you can do any exercise incorrectly and injure yourself.
Also - box jumping is a staple in plyometrics and has been around longer than I have. I'm not sure what actual analysis went into thinking box jumps are one of the worse exercises you can do (unless you're completely out of shape and overweight - then yes, you probably shouldn't be doing box jumps until you're actually ready for them...but that principle can be applied to any exercise really).
Also - box jumping is a staple in plyometrics and has been around longer than I have. I'm not sure what actual analysis went into thinking box jumps are one of the worse exercises you can do (unless you're completely out of shape and overweight - then yes, you probably shouldn't be doing box jumps until you're actually ready for them...but that principle can be applied to any exercise really).
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SGT (Join to see)
LTC (Join to see) - I'd say jump squats and jumping lunges are great alternatives.
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Suspended Profile
honestly, I personally hate smith machines.... I feel the whole movement is very restrictive and un-natural... I see little benefit from smith machines.
Free weights is where you wanna be!
Free weights is where you wanna be!
LTC (Join to see)
Smith machines are good for physical therapy/rehab patients imo. Outside of that - there's a squat rack or a bench, and like you said...there's free weights.
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SGT (Join to see)
LTC (Join to see) - True to a point. Depending on the injury, I'd probably be more likely to suggest calisthenics.
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Ropeless Rappelling
Tug O war with a lion, tail as the rope.
Throwing "the old javelin around" with a buddy after six shots of tequila each.
Fencing with Chainsaws
Using a Bull's nose as a speed bag.
Tug O war with a lion, tail as the rope.
Throwing "the old javelin around" with a buddy after six shots of tequila each.
Fencing with Chainsaws
Using a Bull's nose as a speed bag.
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