Monthly Archives: October 2013
I have to admit that my competitors do some pretty difficult exercises – but I’m seeing more and more exercises on the internet that I consider too dangerous because the chance of injury is too high. This one exercise I’ve seen numerous times is the squat jump to a pullup. I must also admit this exercise looks cool and can give you a great workout… But one slip from the pulllup bar and it’s a possible torn bicep. I’ve seen it happen and there’s nothing like seeing a bicep snap and curl up, like a Fruit-Rollup, toward the shoulder after being torn.
As trainers we must look at every exercise and weigh the risks and benefits. for example, I see a lot of trainers getting caught up in this Crossfit movement and having their clients doing movements that they should NEVER be attempting… or having them lift maximum poundages when the clients only previous workout experience was jogging around the local park, aerobics classes, Zumba or the occasional spin class (that had them sore for a week!). Neither trainers or trainees should get caught up in trying to do the most difficult exercises they can… it’s not necessary to reach your goals.
When you see someone in one of my videos doing a difficult exercise, it’s because I now they can do it safely. Although there are others who can do the same movement, I know from watching them train that it may not be safe for them to do. They may even ask me “Why can’t I do that exercise?” and I explain to them the reasoning behind my decision… but i also explain how they can get great benefit from another exercise that may be similar but not as dangerous. Be careful!
When it comes to building glutes, figure and bikini competitors should be experts on what it is they need to do, to bring out this important asset. One of the main principle is that you must squat or lunge low in order to activate the maximum number of fibers in the glutes. In order to get out of a deep squat or lunge, the glutes have to do a lot of work. Your quads do most of the work after that – so you must go low if you want maximum glute development.
SAFETY: A lot has been written over the years about the knees being susceptible to injury when you squat below parallel – this is nonsense! This ‘logic’ based on nothing scientific… or anything seen in the real world. You ever seen Olympic lifters? If anyone should have bad knees it should be you neighborhood Olympic lifter… instead it’s guys like me who did stupid things like play basketball on cement for many years and tackle football on concrete with no equipment… yup we were real geniuses back then. The “Squatting low is bad for your knees” came from the guys who had big upper bodies and little ‘chicken’ legs because they didn’t want to squat!
The great thing about most of the glute exercises is that they should be done under control and fairly slowly – especially in the low position. Therefore making these safe exercises even safer.
You want to really focus on contracting the glutes in the low position. If you have too much momentum you will loose this ability to focus and the quads will take over.