The Times May Be A-Changin'

[Hiphopapotamus]

I was prepared to read an article filled with bosu-related propaganda and pseudo-scientific babble. Turns out to be a surprisingly reasonable, and for this forum agreeable, article - especially for a MSM outlet. A sample:

Do this instead: "I turn to the leg-press machine or a squat. These are both examples of exercises that engage several muscle groups of your lower extremities, including your quads, hamstrings, glutes and calves," Ulrich says.

7 Exercises That Trainers Wouldn't Be Caught Dead Doing - Yahoo News

Edit: Meant to post in E&P but browser hadn't refreshed. Happy to move it if someone can tell me how.

[chrisd]

I've seen this kind of article in quite few of the sites where you also find crazy shoulder supersets as a 'do this programme' article.

The problem being that the 'Get massive delts in a month' article will get more attention than the 'Save your joints' article. The content is good, but people tend to want easy answers. When the stupid stuff fails them, they may come here.

I'd take issue with two things in the article. Good mornings aren't a bad thing if done according to the wise advice in Starting Strength, i.e don't go stupidly heavy and don't do them wrongly.

For my other objection I am prepared to face the mob of lifters with flaming torches and pitchforks who are likely to gather for a tar and feathering party.

Here goes. The leg extension machine can be a useful aid in knee rehab. Setting the machine for about 20 degrees of movement and using incremental loading it is possible to work up to a weight that is uncomfortable, but not unbearable. Two weeks of this regime doing about ten reps on the top sets got me from having trouble with the stairs (I basically had to walk up sideways) to being able to squat.

Now I squat. Before using the leg press in this way, I couldn't squat because the descent was too painfully distracting. People do still duck for cover at the sounds my knees create when I squat, but it doesn't hurt.

[Kryptenx]

Upright Row

Like No. 6, this one involves internally rotating the shoulder, Thomas says. What's more, since most people can and do lift pretty heavy weights while performing an upright row, each rep subjects the ball-and-socket shoulder joint to lot of weight. Over time, damage to the joint's tendons can occur.

Do this instead: "An overhead press is a much safer option for working the shoulders and triceps," she says. Focus on maintaining a tall, neutral spine throughout the entire movement, and you'll also feel your core working.

I don't think I need a substitute exercise for my front delts and triceps if I'm doing rows.. Wouldn't almost anything else be a better suggestion (chin/pull ups, DL, PC)?

[IlPrincipeBrutto]

The leg extension machine can be a useful aid in knee rehab.

I'll keep my pitchfork in the holster, because I think that this is a reasonable position. During rehab, there might certainly be space for machines, not just the leg press. What unfortunately happens is that some people never move past the rehab phase, and keep using machines even when mobility has returned, and they could / should progress to better exercises.

IPB

[Kryptenx]

What are your guys' thoughts on the opposite movement (don't know the name) where you lay on your stomach and flex the knees? Just wondering as I picked up a great bench with leg attachment and my wife mentioned she would use it occasionally. I wasn't aware that the knee extension was a potentially dangerous movement and was planning on showing her how to squat anyways, but if the opposite movement is potentially dangerous as well I'd sure like to know so I can just ditch that piece altogether.

[Suwannee Dave]

What are your guys' thoughts on the opposite movement (don't know the name) where you lay on your stomach and flex the knees? Just wondering as I picked up a great bench with leg attachment and my wife mentioned she would use it occasionally. I wasn't aware that the knee extension was a potentially dangerous movement and was planning on showing her how to squat anyways, but if the opposite movement is potentially dangerous as well I'd sure like to know so I can just ditch that piece altogether.

It is called a leg curl or hamstring curl. It is about as effective as any isolation exercise but not dangerous. If you are squatting and deadlifting you don't need it.

[chrisd]

What are your guys' thoughts on the opposite movement (don't know the name) where you lay on your stomach and flex the knees? Just wondering as I picked up a great bench with leg attachment and my wife mentioned she would use it occasionally. I wasn't aware that the knee extension was a potentially dangerous movement and was planning on showing her how to squat anyways, but if the opposite movement is potentially dangerous as well I'd sure like to know so I can just ditch that piece altogether.

Leg extensions done from an acute angle grind the knees, like I used to do when I built up my quadz so I could lift the whole stack on one leg. Now I have knee trouble. Conincidence ?

I used to do the hamstring curl as well, to balance things out. I don't think it did. It just isn't a normal movement. Hamstrings seem great at staying the same length or eccentric contraction, but how often do we use them to bend the leg backwards against resistance. I used to get cramp type feelings and stuff from using the hamstring curl.

Full ROM in the hamstring curl is also a bit of an odd thing. YOu are looking at a force that could potentially hyperextend the knee. Maybe not dangerous in a single rep, but again, not really a normal movement.

Starting Strength explains the how and why of using quads and hamstrings together. It makes sense to me.

[Kryptenx]

Thanks guys. I assume that we use the hamstring in a concentric contraction during SLDL and good mornings or in the regular world when moving large awkward furniture where knee bend is not practical. Still, very seldom used and the LBBS/DL have done well enough for my hamstrings that the assistance work isn't needed. It also likely follows that it would put more stress on the knee than desired because the quad is taken out of the equation. Just want to be well informed so I have a better answer than "because the book says you don't need more" if she ever asks.