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Posted on 07-25-2017

KNEE KILLER & OTHER TERRIBLE GYM MOVES

#1 LEG EXTENSION KNEE KILLER

Again a famous one, done by too many of since the machine was invented.  It was the first thing the front desk lady or that old guy with big arms (small legs) taught us.  It is a Quadriceps dominated exercise that puts too much perpendicular/shear forces through our already damaged meniscus and arthritic knee joints. If you don't have a Posterior Collateral Ligament (PCL) definitely avoid for ever.  How about performing body squats instead? (avoid leg press). Remember the quadriceps are already strong enough and over dominate the hamstrings. 

This is what Mike Boyle Trainer says about the next two exercises.

"Although some anatomy texts still describe the hamstring group as a knee flexors, the hamstrings are actually powerful extensors of the hip and stabilizers of the knee. The hamstrings serve as knee flexors only in nonfunctional settings. In running, jumping, and skating, the function of the hamstrings is not to flex the knee but to extend the hip.

   As a result, exercises such has lying or standing leg curls are a waste of time.  Machine leg curls exercise the hamstring muscles in a pattern and manner that is never used in sport or in life."

#2 LEG FLEXION KNEE KILLER

Same as above.  The purpose of this move is to build your hamstrings, however too much shear/force through the knee joint can spell disaster.  How about squats? How about single leg dead lifts? How about GlutHam Raise (go online)?  It hard to come up with a replacement for this exercise, however you still need to strengthen the hamstrings. 

#3 BACK SQUAT - ? - NECK KILLER

I know this is your go to move for bragging rights.  There won't be any bragging if you blow a cervical disc in your neck. Ouch!  This is one problem that will continue to effect your life forever.  Why? Forward head posture causes disc pressure towards your spinal cord. If you don't seriously injury your neck it could cause headaches and neck pain.

A replacement for this exercise is the FRONT SQUAT.  You won't be able to lift as heavy so there's nothing to brag about.  Difficulties or concerns with this exercise are the lack of flexibility of the wrist and forearms.  In this case try doing a front squat with the bar across the deltoids (my favorite). 

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