The video is a fitness tutorial led by Jeff Cavaliere, a physical therapist and professional strength coach. In this discussion, Cavaliere refers to the "iron graveyard," a term he uses to describe exercises he believes are detrimental to one's health. He argues that these exercises, despite being common, pose unnecessary risks and have better alternatives.
The exercises he critiques include:
1. **Chest Flies**: Cavaliere argues that chest flies do not increase the stretch on the chest as many people believe. He explains that the origin insertion of the chest prevents this from happening. He warns that if the arm is opened up or the load is increased, it could potentially cause a bad rep and lead to a torn pec.
2. **Behind the Neck Shoulder Press**: Cavaliere criticizes this exercise because it pushes in an abnormal plane of motion, causing the ball and socket in the shoulder joint to move inside the socket. This can lead to impingement and increased likelihood of shoulder injuries. He suggests pushing straight up with the elbows in front to avoid this issue.
3. **Upright Rows**: Cavaliere argues that this exercise puts the user in an impingement position, which can lead to shoulder injuries. He suggests that overuse and overload can eventually lead to a breakdown of the structures inside the shoulder.
4. **Good Mornings**: Cavaliere acknowledges the effectiveness of this exercise in terms of the movement pattern it requires. However, he notes that many people lack the thoracic extension necessary to do this exercise properly, which can lead to back pain.
5. **Leg Extensions**: Cavaliere criticizes leg extensions for the shearing force they place on the knees, constant tension on the ACL ligament, and the imbalance of activation between the VMO and rectus femoris that leads to patellar tendon issues.
Cavaliere concludes by emphasizing the importance of training smarter and harder, and encourages viewers to visit athletics.com to get their 90-day training program. He emphasizes the need for functional strength and transferability in all aspects of life.
1. The speaker is introducing a program to dig up and analyze five "worst" exercises.
2. The speaker is a physical therapist and professional strength coach.
3. The speaker is using the term "iron graveyard" to refer to exercises that are considered ineffective or harmful.
4. The speaker is discussing the exercise "chest flies" and explaining that it does not increase chest stretch as many people believe.
5. The speaker is explaining that the exercise "chest flies" can potentially cause a torn pec if the load is increased.
6. The speaker is discussing the exercise "behind the neck shoulder press" and explaining that it puts the shoulder joint in an abnormal plane of motion.
7. The speaker is discussing the exercise "upright rows" and explaining that it can lead to shoulder impingement.
8. The speaker is discussing the exercise "good mornings" and explaining that it can cause injury due to a lack of proper thoracic extension.
9. The speaker is discussing the exercise "leg extensions" and explaining that they cause a shearing force on the knees and constant tension on the ACL ligament.
10. The speaker is encouraging viewers to avoid these exercises and replace them with more effective and beneficial alternatives.
11. The speaker is offering a 90-day training program on the website athletics.com.
12. The speaker is emphasizing the importance of training smart and hard, and being functionally strong and transferable.