Useless training techniques

180916 Useless training techniques
By Danny M. O’Dell M.A.,CSCS*D

If you are regular gym attendee then no doubt you’ve seen all sorts of goofy stuff going on there. Some of the most ridiculous are the antics conducted on the stability ball or BOSU pads. For some unknown reason, there are trainers who believe that strength increases are best made on an unstable surface.

This is a wrong assumption and one that inevitably leads to an injury. If you stand on a surface that offers minimal stability, expecting to lift a heavy weight without a problem, you are barking up the wrong tree. Your body is tremendously responsive to the environmental conditions that surround the lifting of a weight. It will make the necessary adjustments to accommodate the lifting even if it means limiting the effort because of the unstable surface.

It is with an unsurpassed certainty that a person standing on a ball (is stupid) will not display as much strength as one standing on the ground. A person squatting 600 pounds on the floor is stronger than one squatting 100 pounds on a ball.

The bench press is a favorite lift of most men simply because it is the easiest to do. But the way it’s done in some places is pathetic. Seeing a person lift a barbell on the bench and stopping the descent one to three inches above their chest is not a bench press. Nor is it as productive as the full range of motion to the chest. Finishing a set of bench presses without a corresponding row at some point in the training is counterproductive in the long term. This leads to muscle imbalance and again an injury.

How about the high squatter; the one who drops a few inches and then calls it good (would they call it good when sitting on the toilet?). This is not a squat by any stretch of the imagination. Not only are they shortening up the movement but they are also increasing their chances of getting an injury because a high squat allows more weight on the bar.

Barbell curls are another favorite exercise of young men, after all who doesn’t want big biceps to flash at the girls. The way many of these are done, without full extension of the arms and with a forceful thrust of the hips to get the weight moving is almost a waste of time.

Endless time on the cardio machines and boring slow runs on the road will not contribute as much to fat loss as intervals on free weights. However, the myth using cardio for fat loss continues unabated.

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