Tag Archives: plank with knee to chest

Avoid These 3 Overrated Exercises

16 Jan

qa-what-are-the-most-overrated-exercises1[1]Whether your goals include improving athletic performance — through strength and conditioning — or improving your overall fitness, changing your workout, from time to time, is necessary if you want to continue to see results. Performing the same exercises (and movements) all the time is boring and ineffective because your body adapts, which limits your results. Additionally, there are some exercises that provide very little return on your exercise “investment,” and probably should not be incorporated into your regimen, at all.

Try swapping some of your old exercises for some new ones.  Here are three examples of “overrated” exercises, and alternatives:

  • Traditional crunches (pictured) can be tough on your neck and back, and only target a small portion of your abs (and not your entire core).  Try the Plank with Knee to Chest (mountain climbers) instead, and work your entire core — shoulders, torso, and hips — while improving your stability and posture.  Start in a push-up position with your hands beneath your shoulders and feet shoulder-width apart. Keeping your hips and torso still, draw one knee toward your chest. Return to the starting position and repeat with the opposite leg.
  • The Seated Machine Chest Press “locks” your body into a fixed path, limiting your range of motion.  This exercise neglects important stabilizing muscles of your shoulders because, when the machine provides the stability, your body doesn’t have to.  Replace this exercise with the 1 Arm Dumbbell Bench Press, which  places the weight on one side of your body, forcing you to stabilize your body using your core. You’ll develop core strength and upper-body power that transfer to everyday activities and the sports court or field.  Here’s a video to get you started.
  • The Seated Knee Extension is low-functional and limited focus, isolating the quadriceps.  Swap this exercise for the Bulgarian Split Squat, which provides a superior total-body workout.  This video provides a detailed, “how-to” demonstration.

Get STRONGER, Get FASTER!

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