Stop Demonizing Exercises! 4 Myths DEBUNKED
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- čas přidán 26. 07. 2024
- Everyone has an exercise they LOVE to HATE. And only THEIR way is the right one.
There are lots of things we’re told will basically destroy us if we do them.
Lots of moves that are demonized and blamed for aches and pains.
But honestly…there really are no “bad” moves…just improper usage and implementation of them.
So often we include moves not right for our specific needs or goals. Moves we haven’t earned.
And then we get injured doing them and demonize them…completely avoiding them.
But what we don’t realize is that by doing this, we put ourselves at greater risk for injury in every day life.
So many moves we do in the gym can be a great way to strengthen muscles and movement patterns essential for everyday life.
It’s why instead of simply avoiding moves, we need to regress to progress and learn to retrain as many movement patterns as possible.
We need to understand why aches and pains and the issues occurred in the first place to find variations of moves we can use to move and feel our best.
The gym should be a place to learn to move well and become functionally fitter so we can be strong and independent till our final day on this planet.
That’s why I want to address some exercises I see demonized and break down how to include them and retrain them, such as deadlifts being bad for your back or squats and lunges being bad for your knees…
Or even jumping and high impact being dangerous for us as we get older!
For more about these specific exercises...
Deadlifts: • The BIGGEST Deadlift M...
Squats: • Fix Your Squat - 3 Squ...
Lunges: • Master the Lunge | How...
Crunches: • The Most UNDERRATED Ab...
Stop Limiting Yourself Based On Age: • The Limits of Age and ...
7 Big Lies About Exercise And Aging: • 7 Big LIES About Exerc...
00:00 - Intro
01:21 - No Bad Exercises
02:53 - Deadlift Myth
05:20 - Crunches Myth
06:51 - Squat Myth
09:08 - High Impact Myth - Jak na to + styl
At age 70, I'm in the best shape I've been in for decades. I have been told that I should NOT do CrossFit high intensity workouts because (a) I'm too old, (b) even if they worked for me at my advanced age, it would only make me bulkier and I would end up making myself less attractive (I'm 5'3", 39" 29" 40", so I figure I'm doing OK - and I do not have the pot belly and hanging turkey neck so many of my friends are burdened with), (c) high intensity is simply too risky at my age because I no longer have the innate capacity to heal from injury. Hah! After my last complete physical, my doctor (not yet age 40) came in with my blood work and said, "Gosh, I wish I had your numbers." I can deadlift my own weight and I can run for half a mile (I can cycle or row for longer). I know women half my age who can't keep up with me! I can run with my dog, garden to my heart's content, and get down to and up from the floor without assistance (still working on a full Asian-style squat - if 90 year olds in Okinawa can manage it, so can I). I love your highly informed and encouraging videos. I'm deeply interested in exercise for life extension, or more accurately, health-span extension, and I am very interested in knowing more about increasing my VO2 max and aerobic capacity in general. I hope you do some videos about that aspect of fitness. eep up the good work! 🙂
Awesome! You sound like me!! I’m 71 and I’m doing the exact same thing that you’re doing. It can be done and I am in the best shape that I’ve ever been. 🥰👏🏾👍🏾. Keep up the good work!
❤❤❤
@@MsJeanie2 Thanks! I'm always relieved when common sense breaks through the overwhelming popular culture madness we're all exposed to. Yay, Grandma power!
So…I’m 72, let’s get a coffee and dinner!! 😂 what better place to meet a “hot babe “ than in the comment section of a Cori video????
@@fcmiller3 😂🤣👏🏾
I'm 50 and I have been taught more bad advice than good advice as it pertains to working out. I've finally discovered what's right and more right.
Love that you're continuing to learn more about what works best for you!
😂 That comment - section-shirt is just awesome 😂. I love your acting! 👍
hehe thanks!
Almost all of the “bad” exercises are EXACTLY what you should be doing to avoid or help reverse osteoporosis. The doctors will tell you to do strength training but they really don’t elaborate and they don’t tell you how important high impact training is.
YES!!!! You need those challenging moves to keep moving well and being functionally fit!
This is true, and I'm genuinely not trying to be contrary, but I wish we could normalise doing the exercises that are best for your individual body instead of talking about "the best exercises" in absolute, one-size-fits-all terms. Which includes saying both "high impact is bad for you, don't do it" or, "everyone should do high impact."
😂 Comment Section shirt - love it!
Her whole personality is awesome 😊😅
hehe thanks!
Really helpful and informative! Thank you Cori. Nothing makes me crazier than people my age (58) falling into the belief that age restricts them and accepting poor mobility and health. I refuse!! My best life is ahead of me.
Thank you! And...HECK YES! We can always meet ourselves where we are at to move and feel our best! :-) Use it or lose it! Seek to build up as much as you can!
Very helpful! Thanks for posting.
I am so glad you addressed the knees over toes issue. My 8 year healthiversary is coming up. I was taught never to let my knees go over my toes when squatting or lunging and I believed that for the first 5 years or so.
Always a learning process! Happy 8 years! Great job!!!
Great info. As a trainer myself, I’m constantly trying to debunk these erroneous beliefs. BTW, your arms look amazing 💪🏼🤩
Thank you! And yes! It can be hard when we have gotten hurt with a move not to demonize it but instead see the missed opportunity in how we'd been using it!
I’m so thankful to see this video. It was not a coincidence either. Thank you so much’ 🥰👍🏾👏🏾. By the way, you nails look so pretty!
Thank you! :-) So glad it helps!
Thank you very much Cori
Loved this one, Cori, esp. the beginning---you have a great sense of humor! Agree with you so much on learning the correct forms or modifications where we can and all the difference instead of completely dropping or changing to a different exercise every single time. Also on board with the idea that we don't just "get too old" for things. I have seen more people both older and younger than myself complain of aches and pains and all sorts from even doing a small amount of anything, and when I suggest that they need to maybe get MORE active instead of less (unless they are severely injured most times, of course), I feel like I have reassure them no, I'm not out of my mind! As someone who has gotten more active in my own life as I've gotten older, I can say I really do believe it's true that it's not necessarily age itself that slows us down, but the idea that we're "supposed to" (quotes intentional) slow down as we age.
Yay for "bad" exercises! 😄 Thank you for always giving us good tips on modifications and alternative moves to work the same groups. It really helps keep workouts balanced.
Amazing information and great reminders! I love the phrase earning the move. I’m going to keep that in mind. Love your approach Corii.
YES! So important as a mindset shift in my opinion. Keeps me focused personally even on what is working to regress to progress when needed even!
Thank you for this tutorial. I have seen so many people injured themselves from lifting to other types of exercise improperly. Also, I have also heard that at my age (61), that I shouldn't lift so heavy.... Always looking forward to your video, and seeing the babies.
Use it or lose it! Love that you're challenging yourself to feel and move your best! Kiwi and Sushi say hi!
Thank you so much for this information ❤
Hope it helps!
I recently found your channel, so glad!! Love your way of balance in lifestyle and bubbly personality. I just turned 50 and been training over a decade. Best thing I ever did. ❤ your channel! Thank you for sharing your knowledge.
Thank you! Welcome to RS! Excited to help you keep on rocking those results!
Good advice👍🏾
Very very helpful video!Thank you!
So glad it helped!
Very good advice. Great answers for the nai sayers.
I love your videos, I can’t wait to get back into the gym (whenever that will be), I’m taking your advice in there with me for a safe and healthy restart 👍
Slow and steady rebuilding even starting at home with bodyweight is key!
@redefiningstrengthOC absolutely, I am looking forward to starting again but only when my body is healed so for now I'm concentrating on eating protein and healthy foods, not over eating and giving myself a come back plan, watching your videos is helping me more than you know, thank you so much
Fabulous.. Wish everyone could hear this 😊
thank you, this was really helpful :)
YAY! Glad it helped!
So smart! I'm going to try these 😁
Glad the video helps!
I just had arthroscopic knee surgery with a side of chondral damage removed, realizing that those exercises I avoided because they're "bad" for you could have helped me avoid the injury that led to surgery is frustrating to say the least. Now having to rehab those muscles is hard but a painfully gained lesson. Thank you for your content it has helped me learn so much!!
Wishing you a speedy recovery! And as frustrating as it can be, this is a chance to really focus on that mind-body connection and build back stronger!
This video made me subscribe. Thank you!
Welcome to RS! Glad it helped!
Your videos are so fantastic 😊😊😊
Thanks!
You are my absolute coach ! I m in my 49 and I trained to maintain. Can you please please make some mini series work outs , we can do with lift wheigh? Many thanks for your time and dedication
Thanks! I have some great workouts with weights in my Dynamic Strength program if you are looking for progressions all laid out. I also have some old videos that are exercise libraries so you can design your own :-)
As always, Cori…PREACH! Great acting! 😂
hehe thank you!
Cori ~ you are so good 👍
Glad the videos help! Thank you!
You are so creative😂❤❤❤
I don't have any weights, or a kettlebell so calisthenics workouts are ideal for me. I also have issues with my lower back & knees, so I avoid sit ups & squats. Great advice Cori.❤
I hope you see the opportunity in modifying those two moves as your knees have to flex to squat to a toilet and you have to be able to roll up and control spinal flexion. Regressing to progress can be key!
Truth!
Lol. The box has proved dangerous to me. Falling over it really hurts the older you get (I know from experience!). I know I am capable of doing box jumps, but I have a healthy fear of falling! One caught toe, and boom. Bruises at best, back injury at worst. But that is just me. I have made the decision just not to do them. I have no problem with jumping, heck, I am willing to step up and jump off, so I am good with impact. As I get older I have learned that some things are okay to just say no to! But nothing to do with age, lord knows at my gym there are a bunch of older people that I aspire to be.
Honestly there are for sure risks involved with every move. And knowing that you can use other tools that match your needs and goals is key. It is also different to determine if a move is "worth it" for you. I don't honestly include box jumps that often as I think there are other things that provide as much bang for your buck BUT I also do like for some clients the overcoming of what feels uncomfortable. So always about seeing the opportunity in the options!
Yes, those of us who are ...coordinationally challenged, let's say, are a little afraid of box jumps. 😂
Hi, great video. I really struggle with tricep dips due to shoulder pain, I would love to know how to overcome this. Thanks.
Are these bench dips or bar dips? Because of the shoulder position and more anterior pressure, those can be a harder move on the shoulders and I may have clients especially focus more on tricep push ups even to start while working on shoulder stability and even some pec foam rolling.
I’m rehabbing from a tibial plateau fracture. My physical therapist has incorporated squats,lunges,deadlifts and other exercises that I didn’t think I would ever do again,only 2 months out from getting back to full weight bearing!
WOO HOOO! Love it!
I started working out with weights over 3 years ago and it is the best thing I’ve done. I’ll be 60 in a few months and never felt better. I don’t do deadlifts or anything that goes on in cross training. Just basic weight training supervised by a trainer. Posture is so important for lifting weights. I highly recommend it for any age.
So glad you've found the strength work that works for you!
I have veinous insufficiency in my legs (just diagnosed). Hoping I can still do these things. I’ve been scared to do all the things I used to do like box jumps, etc.
Building up slowly based on where you are doing understanding the limitations of our health concerns is key. Not every move is right for every person but our goal should be to understand the purpose and retrain as much as we can.
I have lordosis so the arch in my back causes me issues however I just have to be mindful. 6:30 this isn’t as easy for me as I have to tilt my pelvis to get that flat (neautral) spine. It’s extra hard work but luckily I manage and have strong core with a few backache days thrown in when I’ve not been as mindful.
Working on spinal mobility and regressing to progress is key! We don't want to do moves we haven't "earned."
When I was in high school, I had a track coach with a degree in exercise physiology, who told us that when girls do push-ups on their toes instead of their knees, we damage our uterus.
Well that's a new one...
Those "moves we haven't yet earned" will bite you 100% of the time, regardless of age. So, maybe doing a full, weighted, deep squat with your knees over your toes isn't for you - until it is. Maybe don't box jump (up) until you can safely broad jump (out). Once you've mastered something, celebrate your holy-crap-I-actually-just-did-that moment, set your next goal and then achieve it. Wash, rinse, repeat for a pain-free lifetime.
Yup! If you haven't earned it, it doesn't matter your age. And the more you can rebuild to earn more, the better!
Could you share your thoughts on weighted hip thrusters? Once I added them in my training it was a game changer for my lifts. My glutes were weak (I’m assuming) I had pain in my hips and lower back. Not any more..Im up to 115lb for reps so far and I have seen so much change overall in my strength in lifts and pain is gone. Wanted to share in case it could be of help to anyone.
LOVE hip thrusters - whether weighted or banded or extended ROM. I also like weighted glute bridges and all those options. Love that you're including them!
I have been doing squats, split squats and tib raises on the wall for the last 6 weeks every other day. My knee pain is not decreasing, sadly. Any advice?
Have you gotten your form assessed? Do you feel the correct muscles working? Also every other day is a lot of work for the same muscle...And often you need that mobility work first as you use moves to work around as split squats and squats aren't really rehab work and if you haven't changed recruitment patterns, you could still be overusing the same muscles. It's why we want to regress those moves as we build back.
Cori...Do you have a video on correct execution for Box Jumps and progressions anywhere in your treasure chest?
20" box jumps are fine, but when the box goes up to 24" feet have to turn out to clear the box and this just doesn't seem correct to me...when there are no 1" increment pads to progress, how do we progress with good form??
Without seeing your form, I'm not sure where the mobility restriction lies or fully what you're seeing. But I would recommend even assessing your explosive power up and your ankle and even hip mobility. Even notice your squat position...as that may dictate what foot stance and position is right for you and your hip socket depth and shape even.
@@redefiningstrengthOC Thanks Cori...You have given me some things to think about and assess!! - Very funny video by the way...Your humor is much appreciated!!
Love the comment section t shirt 😂
hehe I couldn't believe when I found it on Amazon!
Hey! Thanks for the video! I'm wondering if you think there is a real way to help perk up 'the girls' aka boobs with weightlifting, or is that a myth, too? Thanks!
You can't really perk up fat unfortunately. You can strengthen your pecs and do what you can to enhance skin elasticity (protein, hydration, micros for skin health) but that's about it. Sorry!
I’ve been using the trap bar for deadlifts. Is one bar better than the other?
Different...almost always different over "better" ;-) But the trap bar can be a bit easier for those that struggle with hip hinging and also is a bit more quad intensive than other deadlift versions.
I have seen a lot of horrible accidents from box jumping. And they were in their 20's trying to jump high, to prove a point.
Goes back to what I mentioned...you have to EARN every move. And yes, there are risks involved in exercises. I don't often include box jumps but jumping in general I do work on and box jumps can even be a mental challenge some want to tackle. But there are safe and unsafe ways of doing everything!
I'm sorry, I'm not jumping. The rest, I'm good!
Do what you feel helps you reach your goals. The key is not demonizing something or writing it off but understanding the purpose.
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I need a shirt that says comments section.
Amazon!
🙏🤗🥰❤️💕🌹
Cori YES!
Everyone has an opinion,
(just like all have bu_ho_)
But not all opinions are correct 😂
Love you brought this to the front. ❤
If you don't like or agree to someone's channel, leave! You won't make your opinion correct by writing "your opinion" any way. 😅
Thank you Cori for common sense eating styles & exercises!
So glad the videos help!
Hilarious 😊
Can you please show how to do leg exercises 😊
I have some great older videos that are libraries of moves if you just want leg exercise options :-)