The speaker, a Physical Therapist and professional Strength Coach, discusses the "Iron Graveyard," a list of five exercises that he considers harmful or ineffective. These exercises include:
1. **Chest Flys**: The speaker argues that Chest Flys do not increase the stretch on the chest but rather stretch the coracobrachialis muscle. He warns that increasing the load and length of the lever arm can cause a torn pec. Instead, he suggests exercises like the 3D Cable Crossover for abduction.
2. **Behind the Neck Shoulder Press**: He criticizes this exercise for pushing in an abnormal plane of motion, causing the ball and socket of the shoulder joint to move inside their normal range. This can lead to impingement and an increase in the likelihood for shoulder problems. He suggests pressing straight up for a more balanced shoulder movement.
3. **Upright Rows**: The speaker believes that Upright Rows put individuals into an impingement position, a state that can lead to shoulder problems. He advises avoiding this exercise to prevent shoulder impingement.
4. **Good Mornings**: While acknowledging that Good Mornings require a proper movement pattern, the speaker criticizes this exercise for its dependence on proper thoracic extension, which is limited in many people. He suggests strengthening the paraspinal in the lumbar area instead.
5. **Leg Extensions**: He argues that Leg Extensions place a shearing force on the knees and create constant tension on the ACL Ligament, leading to potential issues. He also mentions an imbalance of activation between the VMO and rectus femoris, which can lead to patellar tendon issues.
The speaker concludes by encouraging viewers to train smarter and harder, suggesting that they join the ATHLEANX Training Program for a more effective and beneficial approach to strength training.
1. The speaker, identified as a Physical Therapist and professional Strength Coach, is presenting a discussion on the worst exercises to be doing, based on their risk-to-benefit ratio.
2. The speaker is addressing the controversy of Chest Flys, arguing that they do not increase the stretch on the chest as many people believe.
3. The speaker explains that the origin insertion of the chest prevents the stretch, and that opening the arm up further does not add any extra stretch.
4. The speaker warns that increasing the load and length of the lever arm could potentially cause a torn pec.
5. The speaker identifies Behind the Neck Shoulder Press as the second worst exercise, arguing that it puts the shoulder in an abnormal plane of motion.
6. The speaker explains that the Behind the Neck Shoulder Press exercise causes the rolling of the ball and socket of the shoulder joint to be abnormal, and increases the likelihood for impingement.
7. The speaker identifies Upright Rows as one of the worst exercises for shoulders, explaining that the nature of the exercise puts one into an impingement position.
8. The speaker describes an impingement-provocative test, arguing that doing this exercise on a rep-by-rep basis could lead to the development of impingement.
9. The speaker identifies Good Mornings as the fourth worst exercise, explaining that many people have gotten hurt doing them and have abandoned them.
10. The speaker explains that the Good Mornings exercise requires a proper thoracic extension, but that many people, particularly those who work sitting at a desk, lack this due to their work setup.
11. The speaker identifies Leg Extensions as the fifth worst exercise, explaining that there are many better, more functional ways to strengthen the quads and legs.
12. The speaker argues that Leg Extensions place a shearing force on the knees and cause constant tension on the ACL ligament, which is not a good idea.
13. The speaker suggests that the ATHLEANX Training Program offers many better ways to strengthen the body.
14. The speaker emphasizes the importance of training smarter and harder, and encourages viewers to head to ATHLEANX.COM to get their 90-Day Training Program.
15. The speaker invites viewers to share their experiences with bad exercises and suggests that these could also be added to the "Iron Graveyard".