♪ Bob and Brad, the two most famous physical therapists ♪
♪ on the internet. ♪
(overlapping chatter)
- Lonnie already screwed up today.
(person laughs)
Hi folks. I'm Bob Schrupp, physical therapy.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course.
- I feel like I just said that.
- She just, she's never made a mistake before.
- Yeah, this is the first one
I've seen her make this year, so.
- Yeah.
- Yeah, that's pretty good.
Okay. Today, Brad, we're gonna talk
about seven exercises that you should never do
but, plus we're gonna show you the options
of what you can do. - Right.
- So we're not gonna leave you hanging.
- Right, exactly. You know, Bob, I,
I just gotta tell this little story
that led me to this.
As you know, I was in the,
the gym the other day doing some of my workouts
and I'm always thinking all my workouts are
to help my body out. - Right.
- You know, I'm not doing it just to get big and strong
but it's for fitness and,
and to make- - Health.
- Exactly. - General overall health.
- And I looked over and you know,
God bless everybody in there.
They're working hard.
They're trying to get stronger
but there's always a certain percentage
of people that are doing things.
As a therapist, it just makes me cringe.
And here there was,
she must have been around six months, pregnant woman.
She was showing, you know, fairly well.
And where's those? - Right here.
- Yeah. Why don't you stand up and, and do this, Bob.
She was doing these bent over, yep.
45 degree bent over flyes, which is putting a fair amount,
too much pressure, right there.
- A lot of stress on the back.
- It's great for up here. - Right.
- But what's it doing here?
And I'm just, and I, I really,
I was gonna go up and save something to her.
It's like, you really shouldn't be doing those.
And you know what?
She would've looked at me and said,
'Who, who in the world are you?'
(Brad laughs)
- She probably'd backhanded you right across the room.
- So I just, I'll leave it,
go and continue on with my workouts.
- There's a guy in my neighborhood that bikes
and his bike, he's got it set up so he's biking like this.
- Knees are coming up into his chest.
- And I'm just like, always like, I wanna say,
'Raise your seat, buddy, raise your seat.' But anyway.
- So this is a more appropriate place.
Maybe she'll look at this and understand.
- It's tough being a physical therapist out there,
'cause you observe things and you wanna say things
and you gotta keep your mouth shut a lot of times.
But anyway, if you are new to our channel,
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Brad and I, Brad and I had imaginary friends as children,
and now we're trying to get some real ones.
- Yeah. Yeah.
- What was your imaginary friend's name?
- I'm, I'm not telling.
- Okay. Mine was Rufus. - Yeah.
- All right today, Brad let's go ahead and start off-
- Sounds like a dog. (Bob laughs)
Okay. Anyways.
Yeah, the bent-over flyes. So we don't-
- That was the first one. - We don't-
- We don't want to be doing this.
- So what are some good options?
- And we should explain again, this is based
on the principles of Alf Nachemson that showed
that the disc pressure on your low back
when you're over in this position greatly en-, is enhanced.
- Right.
- And it's just not, it's a dangerous position.
- And then you add weights to it with movement.
It really puts a lot of unnecessary strain,
particularly if the goal is to strengthen, you know, your,
your traps in, in the upper body.
- Without getting hurt.
- And, and yeah, you're doing,
you're working the muscles here
but there are better ways to strengthen these muscles.
I'm gonna go ahead and show you that in just a second here.
So let's, you know, if you don't have a bench at home,
you know, a weightlifting bench,
you know this wouldn't work 'cause it's too wide.
- You have to, you need a narrow bench.
Otherwise, I actually have a incline bench.
- Incline bench, yeah.
- And it actually has a thing for me and I,
I actually have a device down below. It's really nice.
- So what he's saying is,
there's something supporting the chest.
- Supports my whole chest, yeah.
- Takes all the stress off the back.
If you happen to have the ball,
again, the beauty of the ball, Bob, this works really nice.
Very inexpensive compared to buying a big bench.
- That's the thing about it.
And we're gonna show you lots
of things you can do with the ball.
So I, I think it's a good investment
if you're a weight lifter or if you're, look at this.
- So, and it's an unstable surface.
So not only are you working your shoulders and your traps
but you're also working some balance
because it's an unstable surface
and it's just another benefit of the ball.
And if you wanna work the muscles here along with it,
then you can stop and you can work something like this.
And if you need more resistance,
you have the weights right there
and you can start working those.
And that's pretty aggressive.
So you, you could, the, the ball is just a wonderful thing.
- And with the weights, you, if you,
if there's smaller weights, you can do like a field goal.
You can do. - Sure. Yeah.
- Reverse Y here, right, Brad?
- Yep. And this is too heavy for me.
I'm really working hard.
- Yeah. That's what I was gonna say.
That is, that's too heavy for that.
- Out here.
- That's the field goal then a reverse Y. Yeah.
- Here. - So.
- Oh yeah. It's wonderful.
- Lots of options.
- So there, it's gonna save your back over the long run
and we know because we're into the long run of our life.
(Brad laughs) - That's right. We're on the-
- Once you get, we're, once you get to that-
- We're on the short side. - 55 and over, yeah.
- All right, bent-over rolls, Brad, right?
- Yeah. This one really-
- By the way this bar weighs 700 pounds.
You see all that? - Oh, you,
you are getting strong, Bob. I can tell.
- Strong like bull.
I said (indistinct).
- So, and actually I see, yep.
I see people going that far over and they're rolling arm.
Bob's actually doing a rolling motion.
- Yeah. They're usually just doing this, aren't they?
- Straight up and down, right.
- My back is actually starting
to hurt just this way without-
- Well, if you think about it
from a therapist's point of view right now,
the weight of your trunk and your head and your arms,
you've probably got, you know 75 pounds being suspended,
right through L5-S1.
- I can't even stay in that position, Brad.
- Yeah. I mean, but you know,
and then you add another 50 pounds or whatever.
Yeah. It's, it's definitely gonna put stress on the back.
- If you wanna hurt your back, do some of those.
(Brad laughs)
- I mean, that's-
- And there are people that do 'em, they got healthy backs.
But if you do those over a period of time,
there's a very high likely, Bob you're in my way.
I'm talking. - Oh.
Even if you do it with your back straight,
it's still way too much stress on the back.
- Right. In the long run. - Yeah.
- We're both betting a couple paychecks
that you're gonna have back problems
by the time you're at 55.
- Yeah. So show an option for that instead, Brad.
You want to do the bands?
- Right, yep.
And there's a number of options.
You know, I, we've got the Theraband from the clinic here.
You can get the, the tube with the hands.
- Theratubing, it would probably be better.
- Yeah, which actually works better.
But you know, they both do exactly the same thing.
And then, show 'em what we're doing here with the back.
So I'm, right now, and this actually's-
- He's bringing the shoulder blades together.
He's getting all the rhomboids and the trapezius and he's,
he's getting all the intrascapular muscles there.
- Here, Bob, you hold onto this.
Bob's gonna be my, my wall
but I'm doing exactly the same motion.
- Right.
- Except for, I'm not bent over.
- Exactly.
- My muscles here are working to hold me up
because we got resistance.
So we are getting some back strength.
We're getting that shoulder strengthening
and it's in a much healthier manner to do it.
- I'm gonna say precisely instead of exactly. Precisely.
- Precisely, yeah. Yeah. Did we get a comment on that?
- I think someone did say, we say exactly too much.
- 17 times in that one video.
(Bob laughs) Exactly.
You could- - Precisely.
- You could do this on a bench.
- Yeah.
- You know, with your chest supported.
So you're working the shoulders like the goal
and you're taking the stress off the back.
I don't know, these bent over rolls.
Yeah. Put those off to the side.
Now this next one is the one
that really got me going when my-
- Now good mornings, are they like this?
What, what do you do on good mornings? Is it like this?
- I didn't get, I was gonna introduce 'em.
- Oh, sorry. Introducing Brad Heineck. Okay.
- What? Yeah. The good mornings.
This is, my daughter's in track in high school.
They, they were doing good mornings
to strengthen their hamstrings.
- Okay. - And I'm thinking-
- So just kinda like this.
- Yeah. And my daughter started to get back pain
and I said, 'Don't do 'em anymore.'
I said, 'If the coach questions you, you tell 'em to talk
to me,' and I'm, I-
- Are you talking to me? (Brad laughs)
- But yeah, it's true.
It's gonna work your hamstrings.
It's gonna work the back muscles
but it's tearing your low back apart.
- Yeah. Again just terrible.
So a better option for the hamstrings, Brad, would be what?
- Once again, Bob.
- The ball!
- I go to the ball. The beauty of the ball.
- The beauty of the ball.
- Well, I'm going to, you should, you do these on a floor.
A carpeted floor works good
or one that's got a little rubber mat.
I'm gonna do 'em up here.
- Just for demonstration purposes.
Yep. Please do not do this at home.
- And this is a really nice hamstring exercise.
Up like this, hands here, and just roll that ball up.
It is almost all hamstrings, a little trunk,
little core along with it.
- If you're just a beginner,
and I'm assuming you're not
because you're doing weights,
but you could just do it with the, yeah.
Squeeze the ball in.
Yeah. The heels into the ball.
- Just a little bit.
The higher the butt goes, the harder it gets.
When that gets too easy, you can cross one leg over.
Emphasize. The leg on the bottom is my right leg
and I'm gonna do the other leg.
And when you get really strong,
you can do one leg and it gets really aggressive,
but I'm not gonna do anymore
'cause we got more video to do, Bob.
- That's right, he's gotta save his strength.
- Even though I'm feeling strong like bull.
- All right, next one. Overhead tricep.
- Yeah. This, this one gets ya.
- So they're just basically doing this type of thing, right.
- Right. Where you're, I don't even have that much range
in my shoulders because of injuries.
But you know, it's true.
You're working the tricep really nice
but there's impingement going on in the shoulder.
- At the shoulder, right.
- And you could get impingement
of the supraspinatus tendon
and end up with some shoulder problems
and there's a lot better ways to do this.
- The thing is there's so many ways to,
to strengthen the tricep.
Why do that weird one? You know what I mean?
- Yeah, exactly. You put your shoulder at end range.
You're stressing it.
- You can go like this even, can't you?
I mean, this is a simple way to do it.
- As long as you support your back.
- Yeah. Gotta support your back.
- Right. Exactly.
What I like to do is this one.
Why not just, if you really want to emphasize it, do it
on a bench and just your, I hope your shoulders are neutral.
You can support here.
And if you want to use your weight, that works well.
- Just don't drop it on your face.
- Yeah. You're like this and you're banging it
in your forehead a couple times.
That'll wake you up.
- But you can do it with cables.
- Oh right.
- You can do-
- Here we go. I just use stretch bands.
- Yeah.
- And you keep that shoulder in that neutral position
and you can see, I, it's, I'm turning so you can see it.
I wouldn't wrap it around my neck like this at home,
but it works really well.
You can really work the tricep.
Plus you're getting a few other shoulder muscles involved.
- And even if you're doing diamond pushups, right, Brad?
- Oh yeah.
- Make the diamond.
And you know, you can start off
on your knees 'cause these are hard to do.
- Yeah. And you can feel those triceps work here.
- You're working hard.
- Yeah. Any, anything but the overhead.
- Yeah. There's so many options, there's no reason to-
- Right. - To do it.
- Exactly. Save your shoulders.
You wanna use 'em when you get older.
- Next one.
- The infamous deep squats. - Deep squats.
- Yeah. - Oh my God.
Look how I'm rounding out my back.
- Yeah. They're gonna make comments
because you're wearing these dress pants, Bob.
- Yeah, I know. (Bob laughs)
- We like that. Okay.
But you'd get- - I wasn't prepared.
- Yeah, you do that.
And then you'll get what they call the butt wink,
where the low spine really flexes
and it really puts a lot of stress
on L5-S1 and L5 discs.
If you really wanna put some pressure to get those
to bulge a little bit, that's a good way to do it.
- Yeah. If you wanna get it herniated,
you want to blow 'em out, there you go.
We're giving you a way to do it.
So the better way would be to, to do 90/90.
Keep you just- - Right.
- You could do shallow squats.
- Right. And they'll take less stress off.
You know, and if you, you know, you're hardcore
and you're gonna do it that way, that's fine.
But when your back finally goes out,
this is a really good option.
- I even found out, Brad,
I have really pretty good knees for my age.
- Sure.
- And I, a couple years ago, I,
I thought I'd start doing a few squats again.
- Yeah.
- And I started feeling it on my knees.
- Oh really?
- You know, it's, it's a lot more stress on your knees.
- Right. Well, this works really good for the quads,
getting your glutes. - Right.
- And it, the ball takes almost all the stress off the back.
- One thing is he's able to here, why it's a lot easier
on the knees is the knees aren't passing the feet.
- Right.
- So they're not getting that acute angle.
- If I do it here-
- Look how look how much past,
and look how much bend there is on the knee.
- Puts a lot of stress on that kneecap,
that patella femoral joint.
So we get it out here, back, and then shoulders back here.
You don't get, get rounded like that.
And if you really want aggressive,
you can hold on to some weight here.
You know, where's those? Oh, there they are, Bob.
- And he, actually with the knee also, Brad,
you're putting stress on the cartilage of the knee.
- Sure.
- When you're grinding it like that.
- And this makes quite a difference, just five pounds here.
You know, if you bring your feet-
- Yeah, I think with a 45 pound plate you'd be-
- Oh, yeah.
- You'd be stressing yourself.
- I, I had a 17 year old gymnast.
I was rehabbing her, her, she had a, a quadricep problem
but she, when she was done, she could go like this.
I can't do it. She had a 20 pound plate.
It wasn't a plate, but it was a 20 pound weight.
And she could do, I can't do it.
- Wow.
- And she could do 10 of them.
- Wow.
- It was incredible, so.
- To be young again and fit.
- Yeah.
- All right. Next one, Brad. Overhead military press.
So we're back here. - Yeah.
- Shoulders externally rotated.
You're going up like this.
You are setting the stage to go ahead
and get an impingement issue on your shoulder.
- Right? So turn, turn sideways once
because I think this view shows what's going on here.
You're bringing those shoulders back to end range.
You're putting stress on it.
And plus you're doing stuff to your neck
'cause your neck ends up going forward.
- Yep. - It's just-
- There's really no good way to do it. I mean, so.
- Yeah, we need better options for that as well.
- All you're trying to do is strengthen the deltoids there
to a large extent. - Right.
- So why not just take a weight?
I mean, and you can do. - Yep.
- Just straight up like this that's your deltoid.
- We don't like, we're a little conservative people may say
but why even work overhead?
- Yeah.
- It just increases your risk
for impingement on the shoulder
and you're gonna, you know inflame it
and cause problems over time.
- You can go out too.
- Yep. - Yep.
Believe me, your shoulder is a delicate joint.
You have a small muscle here lifting a long lever arm.
- Yeah.
- So it, it really puts you at risk for, for injury.
- Right. And we've got videos that show
on the skeleton here the impingement issues that can go on.
And once you see that, it just makes sense.
It's like taking a pair of pliers and pinching those tendons
every time you go up with that end range
and that extreme weight.
So again, be careful with your body on that one.
- The last one I'm, this is one that is,
was one of my pet peeves, Brad.
Is, is that, the preacher bench,
where you got your arms like this.
You know, basically you're, you're over the bench.
- It's cushion that's like at a 45 degree angle.
- And you go down like this and you bring up like this.
I have seen so many people
that injure their forearm with this.
- Okay.
- And I think it's because they're maximally supinated,
you know their forearm is maximally rotated like this
at end range and they're doing the bicep at the same time.
- So they're using a bar with-
- With a bar, yeah.
- But now what about, Bob, they have those.
'Cause I haven't done as much weight lifting as you.
- Those are turned, yeah.
- They're they're designed specifically for it.
You don't have a straight bar
but your wrists are more in there.
- I would, I would be interested to try that.
- Oh, you haven't actually-
- I haven't tried it.
- Sure. Yeah.
But that would probably be a little better option.
- It would help I think.
But I still think it isolates the arm
in a weird way that it puts almost too much stress
on the forearm.
- Okay.
- You know what I mean?
It's just my opinion. - Right.
- I just, I don't like it.
I, I just seen too many people get hurt on it.
- Yeah. There's a lot of different ways
just to work those biceps.
- Yeah biceps, I mean, you, you can do this.
You can use the bar standing, you know.
I just think it's, it's not isolating as much
but it, I, I just think it's a better way to do it.
- It locks that joint in too much and just-
- Right. - Okay.
- Focuses too much on those smaller muscles.
- Well, once again, Bob, these are our opinions.
So good luck in the weight room
and keep working hard 'cause we love it.
- Thanks for watching.
- Be safe.