Are there any commonly used exercises or equipment you warn people/personal trainers to avoid?
I was asked this question by a personal trainer after a presentation I gave on injury prevention. And here was my answer…
VIDEO TRANSCRIPTION (Please excuse grammatical errors, as this is simply a transcription of conversational speaking)
I hope I’m not offending anyone with this but leg throws. I feel like with leg throws, where they grab your hands and you’re throwing their legs, in some people it is appropriate and okay but I think that’s it’s pretty limited to probably gymnasts and divers. I was a diver at Texas and we used to do that a lot. It was fine for us but I think the population that can do that safely is really, really small. There’s just so many great ways to strengthen the abs its like why use things that put people under so much. To have that kind of a force going down your abs have to be so strong to keep from going into that back hard. So that would be one. And I didn’t see in y’all’s gym–don’t think y’all have it. Do y’all have the seated machines where you sit and you crunch down on a bar? I’m sorry to say this but I would probably sell it for scrap because when you, and again, I hope I’m not offending anyone but I’m glad we’re talking about this because this would be a good thing to spread the word. As compared to lying and standing when you sit the pressure, and they’ve measured this in studies, through the lumbar discs is astronomically higher when you’re sitting. And you know if you add if you add flexion to that and then you kind of, if you guys know much about the disc, the outer part of the disc is tough. It is what keeps the gel inside, but if there are any kind of tears or weakness to it its usually going to be on the back side because of posture and the things that we do and that gel is kind of pushed to the back. If you’re sitting with that compression and then adding a weighted flexion into it all that abdominal pressure, it’s a recipe for disaster if someone already has any kind of bulging disk or something like that. Quite often people have bulging discs with no pain at all. They don’t even know they’re there–Like thirty-five, pretty fit, you do an MRI and their back looks terrible and they’re just like a ticking time bomb when you’re doing that kind of stuff. So many ways you just can put a weight on their chests and have them do it on the ground as a crunch. Also with rotation you have the compression and then you have a shear force and that’s a really good way to tear a disc as well, so i would really avoid those two machines and if you see other people using them I would warn them about it and explain why.