Dangerous exercises?

Are you in danger?

 

I was at a party this past weekend and had a great time eating, drinking and being merry!

 

While speaking with a group of people someone brought up the topic of injury and exercise and wanted to know what I thought were the most dangerous exercises.

 

This is a really good question so I thought I would share my thoughts about this with you as well.

 

Personally I don’t think that there are many “dangerous” exercises.

 

There are several exercises that have a high risk of injury BUT only if they are performed incorrectly or prematurely.

 

By “prematurely” I mean if you have not developed the foundational strength, flexibility, coordination or skill to execute the movement safely.

 

Unfortunately, the fitness movement of late has moved away from performing some movements simply because they appear to be unsafe or because they can be difficult to teach. After all, it is much easier to learn how to use a leg press or leg extension machine than it is to learn how to execute a barbell squat in good form.

 

There are two exercises in particular that are rarely performed but offer up some tremendous benefits when performed correctly- the Reverse Hyperextension (on ball) and Good Mornings exercise.

 

Good Mornings

At first glance Good Mornings may look to be “dangerous”.  However, when performed correctly this exercise works the lower back, glutes and hamstrings like no other. It is also a tremendous “core” exercise. In addition, if you are trying to lift more weight in your squats the Good Morning will help take your squat to a whole other level.

 

The trick to performing this exercise correctly is to push your butt back and hinge at the hip- not the waist. Don’t bend over by rounding the back unless you really want to see your chiropractor!

 

Start by using a broomstick only and work your way up from there. I have personally performed this exercise with over 200 pounds with no injury. As a matter of fact- I have not had a low back injury in close to 2 decades (but I have had several shoulder injuries which I have since learned how to prevent).

 

Reverse Hyperextension

This is another one of those “what the heck is that?” kind of movements. You have likely seen people performing back extensions at the gym. This is simply the reverse of that movement and is amazing for strengthening the low back and glutes.

 

Like the Good Morning you don’t need a lot of equipment or weight to get started. For this movement all you need is an exercise ball and a bench. Despite the name, you don’t actually want to “hyper” extend your spine when performing this exercise. Raise your legs until your back is flat and your heels are in line with your butt.  Going any further places unnecessary stress on your spine. Keep your legs straight and don’t turn this into a hamstring curl by bending your knees. If you find the movement too easy simply hold a dumbbell between your feet.

 

Here is a video I shot demonstrating both movements. Begin by performing a set or two of each with the focus on getting the form perfect. You must focus on using the muscles that are being targeted. Never sacrifice form for weight as this is just an ego trip and a one way ticket to rehab city.

 

I would try doing these two exercises one day per week. Enjoy all the new attention you get while performing these at your local gym!

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

One Response to “Dangerous exercises?”

  1. Eileen says:

    Looks easy when you do it!

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