Dangerous Exercises

Rather than dangerous a better term is questionable. For me these exercises are questionable regardless of the context. This is my list (probably not all inclusive, just off the top of my head)

Leg Extension & Leg Curls

Preacher Curls

Seated or Standing behind the neck press with a bar

Behind the neck Pulldowns


Good Morning

Seated Leg Press

Ham/Glute Raise

Back Hyperextensions

Straight Leg Hook Lying Sit-ups

Now that I look at this list I realize that at sometime in my career I have had a negative experience with these exercises at one time or another.


At 4/26/07, 9:01 AM, Blogger Joe P. said...

1. Provided you have the necessary ROM in the T-spine, the RDL's and behind the neck presses may be useful for an olympic lifter. I-M weigh in on this please.

2. Last winter I did my own non-scientific experiment and took out back hyperextensions from my winter repetoire. I like to shovel my own snow old school by hand. I will not buy a blower until my neighbors can can get it done faster than me with machines. I substituted the hyperextensions with a cornucopia of lunge and reach exercises with kettleballs, dumbbells, etc. Although I did not injure my back, my erector spinae fatigued faster and recovered slower with the lunge & reach only exercises. I definately felt more explosive power through the back this winter when I tweaked them back in to my routine. I continue to use them when it fits in rehab with my athletes. I'm not going to throw it out until I find one that works better.

At 4/26/07, 12:01 PM, Anonymous Anonymous said...


Why is RDL questionable? Can you tell us how RDL evolved into an exercise within itself?

It comes down to the need to do versus the nice to do exercises.

Tee Cee

At 4/26/07, 12:33 PM, Anonymous Anonymous said...

Joe P, You said, "I'm not going to throw it out until I find one that works better." Well I've got one. HOw about shoveling more than once a snow storm. Sorry couldn't resist, nothing personal.


At 4/26/07, 1:38 PM, Anonymous Anonymous said...

Joe P,

Are you not able to accomplish the same thing with a medball?

I get much of my extensor work cutting and splitting firewood and throwing hay bales. I also have a good time unrolling 900 pound bales of hay for the cows but I suspect Vern would put that in the tire flipping category and also dangerous. I always figured the tire flipping and radiator throwing work got good results because it was multi-planar/proprioceptive demanding compared to other types of "exercise machines".

Mark Day

At 4/26/07, 2:30 PM, Blogger Joe P. said...

I should have noted the hyperextension bench I use has a footplate, so I do get some ground reaction out of it. I don't use the one's where the feet are suspended. JH- I will be sure to shovel out your driveway next winter to get more reps in!

At 4/26/07, 5:11 PM, Anonymous Anonymous said...

Mr. Gambetta,
I am going to dare and ask the next question. If someone were to ask why these exercises were questionable what would your response be?

Jonathan Hewitt ATC

At 4/26/07, 6:54 PM, Anonymous Anonymous said...

Can someone help me out here?
Is there a trend? One of my assistants forwarded an NSCA forum, talking about Pitchers don't need to do legs...?

Another forum talked about, Not running distance (15 or 20 min), pitchers don't need to run because it is too taxing on the legs before they strength training for the legs?

Please guru-cised me.

T to the C

At 4/26/07, 7:00 PM, Anonymous Anonymous said...

Here is an example of Strength Conditioning Coach who does not believe in running.


At 4/26/07, 7:04 PM, Anonymous Anonymous said...

Here is an example of strength conditioning coach who does not believe in running.


At 4/26/07, 11:50 PM, Anonymous Anonymous said...

1-leg RDLs and 1-leg goodmornings are part of all the programs I have my athletes do. I don't think it'll be detrimental as long as I teach the proper mechanics and progress at the right pace. The benefits, I believe, far out weigh the potential risks (if any).


At 4/27/07, 10:17 AM, Blogger Adam King said...

I completely agree with the list of questionable exercises. Take a look at the risks and compare to the benefits of each exercise. The questions should why are you doing these exercises not why not?


At 4/27/07, 10:43 AM, Anonymous Anonymous said...

What is questionable about Leg Extension or Leg curls?

At 4/27/07, 12:27 PM, Anonymous Anonymous said...

Why not leg extension or leg curls? How else are you going to build mass if you are BODY BUILDING?


At 4/27/07, 12:51 PM, Anonymous Anonymous said...

I suggest for those new to this site go to Vern's home page and then click on "resources". There you will find where Vern is coming from, especially the functionally worthless leg extension/leg curl exercises for an upright athlete.

Mark Day

At 4/27/07, 3:31 PM, Anonymous Anonymous said...

So you are saying that worthless leg extension/leg curl are useless for body builders.

How you expect to get growth for VMO...or VMed.?



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