You can’t even trust an exercise with such a good reputation as the squats. What is possibly the best movement in the classic repertoire of exercises can also be the right movement for the injury if the chest gives way, the knees loosen and move in the wrong directions or the back is lowered to be able to support all the load.
This does not imply that squats are a bad exercise nor does it call into question the ability of this position to strengthen the quadriceps or strengthen all the lower muscles that support the body. Like all exercises, it has potential disadvantages that must be taken into account so that when executing them they can be prevented and corrected, as is the case with other of the most popular exercises:
1. The Deadlift
The main disadvantage of the dead weight is that it is a difficult movement to learn to execute and perfect with a high risk of injury. Common problems with deadlifts are mainly due to the execution of the movement too fast with too much weight, and using only the back of the back during execution. The lower back, glutes, and hamstrings should also be used during the deadlift practice. If you are only using your back, it is not being done correctly and over time can lead to pain in the lower back area. Kidneys.
2. The bench press
The main disadvantage of bench press may be mainly due to poor weight control. It is common to load too much weight on the bar and therefore let it fall to the chest much faster than it should. Doing so can injure your shoulder. Another problem occurs when you try to push the weight up and, since the weight is excessive, you arch your lower back, stopping contracting your stomach and adopting a posture that can easily lead to injury. To avoid these problems, the most important thing is to control the weight with which you work.
3. Pull-ups
The biggest drawback they present in the pull-ups is the fact that the momentum taken to execute them hinders the realization of the main movement. Generally, the part of being able to control the movement is forgotten and there is a tendency to want to climb without the option of anything else. On the other hand, other parts of the body often end up hindering the execution of pull-ups. Swaying, moving the legs, or arching the back are some of the most common cases that increase the risk of back injury. Furthermore, when you are in one of these strange positions In which the legs or abdomen have already taken another position, the back is not being trained at all.
4. Behind the neck pull
In it Pull behind neck The disadvantages are greater than the benefits since it is an exercise in which practically not many benefits are obtained. You can pull the bar down too hard and hit your spine or vertebrae with the bar. There are also drawbacks with the range of motion, as you are bending your neck forward to be able to pull the bar down, adopting a position that it’s not natural for the neck.
5. Rowing around the neck
The biggest disadvantage of this exercise lies in poor placement of the wrist and elbow which can cause damage to the shoulders, wrists, or other parts of the joints involved. You should try to keep your elbows higher than your wrists throughout the exercise movement to reduce the risk of injuries on the shoulders or elbows. When the elbows go down a little and the wrists are placed above them, it causes the small muscles They have to maintain all the weight.
6. Abs
The disadvantage of abs is that are carried out with the hands behind the head It is not as effective an option as other abdominal exercises. When people put their hands behind their heads they tend to pull their necks forward, which is highly dangerous. It is best to cross your hands over your chest or place them on the sides of your head, avoiding any possibility of pulling on your neck.
7. Abs with roller
The main drawback of the abdominals with a roller is that it can compromise the lower muscles of the back. When the abdomen is solid a complete stretch can be achieved. But beginners or people who don’t have those strong core muscles risk their lumbar hyperextension. You can start by going halfway and then back, and try to progress once the abdomen begins to strengthen and hold the position for longer.
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