The Worst Exercises People Still Do (And What’s Better)
Summary:
This YouTube video provides a humorous critique of five common exercises, suggesting alternative, more effective movements. The speaker argues that many popular exercises are ineffective and provide the illusion of progress, while neglecting key principles of muscle growth and functional strength.
Here’s a breakdown of the exercises discussed and the speaker’s recommendations:
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Plank: The speaker disparages the plank for its isometric nature, limited muscle growth potential, and lack of functional carryover. He suggests the ab rollout as a superior alternative, emphasizing its full range of motion, focus on the eccentric phase, and overall effectiveness for core development, including the lats and rear deltoids.
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Superman: The Superman exercise is mocked for its minimal range of motion and perceived lack of utility. The speaker recommends the flexion row as a replacement, highlighting its dynamic movement, ability to load the exercise with weight, and superior muscle-building potential for the back.
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Rack Pull: The rack pull is criticized for its limited range of motion and lack of challenge to muscles. The speaker suggests the snatch grip deficit deadlift as a better alternative, emphasizing its full range of motion, back and leg engagement, and potential for significant muscle growth.
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Tricep Kickback: This exercise is dismissed due to its unfavorable force curve, which places the most stress on the muscle at its shortest position, and the speaker suggests that the dumbbell skull crusher is a more efficient exercise.
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One-Arm Dumbbell Press: The speaker argues that performing a dumbbell press with one arm at a time wastes energy and is less effective. He recommends the standard dumbbell press or using a machine-based unilateral press as superior alternatives to provide better training stimulus.
The video is presented with a comedic tone, using hyperbole and sarcasm to make its points. The speaker emphasizes the importance of choosing exercises that promote muscle growth, functional strength, and a full range of motion.
Accuracy:
The video’s critique of the exercises presented is generally accurate in its basic principles, however, the tone is meant to be comedic.
- Plank: The video correctly points out the plank’s isometric nature. While planks can contribute to core stability and endurance, they are not optimal for significant muscle growth due to the lack of dynamic movement and complete range of motion.
- Superman: The critique of the Superman exercise is accurate in that it has a very limited range of motion.
- Rack Pull: The video accurately points out the limitation of the rack pull.
- Tricep Kickback: The critique regarding the mechanics of the kickback is accurate and generally speaking, skull crushers will allow for a better focus on the stretch.
- One-Arm Dumbbell Press: The video is correct in pointing out that the alternating version of the dumbbell press is probably less efficient at training, and can be fatiguing. The machine-based alternatives offered are a good way of training unilaterally.
Overall: The video’s recommendations align with established principles of exercise science. The suggested alternatives generally offer a more effective stimulus for muscle growth and strength development.
Resources:
- NSCA (National Strength and Conditioning Association): The NSCA is a leading professional organization for strength and conditioning coaches. Their website and publications offer evidence-based information on exercise selection, program design, and training techniques. (https://www.nsca.com/)
- Bret Contreras: Bret Contreras is a renowned strength and conditioning coach specializing in glute training. His website and books provide valuable insights into exercise technique, muscle activation, and program design for lower body exercises. (https://bretcontreras.com/)
- ExRx.net: This website provides a comprehensive database of exercises, with detailed descriptions, anatomical analyses, and video demonstrations. It’s a useful resource for understanding exercise mechanics and finding alternatives. (http://exrx.net/)
- Strength & Conditioning Research: A website dedicated to reviewing and summarizing scientific research on strength and conditioning. Provides insights into current research on exercise effectiveness and training methodologies. (https://www.strengthandconditioningresearch.com/)
- YouTube Channels by Experienced Trainers: Many experienced trainers and coaches on YouTube provide detailed information on exercise technique, program design, and training tips. Search for channels by qualified trainers who share their knowledge.