Principles of Functional Exercise

Bad: Behind the Neck Press Just as a posterior pull down strains your shoulders on the way down, this exercise hurts them on th ...

Alternative: Seated Shoulder Press This exercise can be done with proper shoulder flexibility in certain circumstances. Most pe ...

Bad: Behind the Neck Pulldown Potential rotator cuff strain Potential cervical spine injury ...

Alternative: Lat Pull down to the Front Grasp lat bar at outer most bend with overhand grip. Bring lat bar to upper chest by pu ...

Bad: Traditional Sit up Repeated lumbar flexion Strain on cervical spine Recruits more hip flexors than abdominals ...

Alternative: Crunch with a Dynadisc Place dyna disc under low back. Start with back off the floor, crunch up and return to star ...

Bad: Leg Raise Over activation of the psoas Low back pain ...

Alternative: Cross Bridge on Foam Roller Lie on foam roller with feet on the floor and holding medicine ball. With arms straigh ...

Bad: Bicycle Crunches Over activation of the psoas Low back strain Neck Strain ...

Alternative: Transverse Cable Chops Keeping abdominals tight and back straight. Twist from your trunk while pulling through wit ...

Bad: Sit up Machine Forced lumbar flexion Locked range of motion ...

Alternative: Crunch on the Stability Ball Lie back with ball supporting low back. Place fingertips behind head but don’t pull y ...

Bad: Superman According to the research of Stuart McGill PhD. he finds that this exercise results in over 6000 N (about 1300 lb ...

Alternative: Quadruped Alternate Arm-Leg Raise Start on all fours with knees under hips and hands under shoulders Brace the sto ...

Bad: Hack Squat Patella Femoral shear Forced Range Of Motion ...

Alternative: Foam Roller Wall Squat Stand with foam roller placed on low back, feet about shoulder width apart and about 2 feet ...

Bad: upright Row Impaired Rotator Cuff Range Of Motion By maintaining a closed grip with palms (and thumbs) facing you, you hav ...

Alternative: Deltoid Flies Kneeling on incline bench holding weights straight down, palms facing each other. Raise arms up in a ...

Bad: Adductor Machine Forced Range Of Motion This exercise further tightens an already tight area on most people. The hips must ...

Alternative: Sumo Squat Start with feet wider than shoulder width apart and toes pointed slightly outward While holding weight ...