♪ Bob and Brad, the two most famous ♪
♪ Physical therapists on the internet ♪
(Bob clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are
the most famous physical therapists
on the internet. - That's right, Bob,
in our opinion of course, Bob.
- Today we're gonna talk about
the smartest options
for the three worst dumbbell exercises
if you're over 50.
This is by popular demand, Brad.
- It is, Bob,
people were just requesting this.
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like we did with this one just to show you
- Yeah, I'll take this out,
Brad, keep talking.
- Yeah, carry on.
Bob, we've had a lot
of people view this recent video Bob.
The dumbbell exercises that are the worst.
How do we do them correctly?
So we went ahead and we developed it
and we're gonna show you, we're gonna--
- We got the answers for you.
- Top to bottom.
So here we go.
Let's start off,
the first one was
the shoulder abduction. - Abduction.
- Let's get some dumbbells out here.
We've got these cute little green ones.
No I wanna show.
- You wanna show? - Yup.
- Its okay.
- So we said don't
do this particularly above 90 degrees.
So easy option.
Bob is gonna demonstrate.
- Now this is a great way to do it.
These are small muscles.
They don't need that much weight.
Even if you're a big guy
sideline is the safest way to do this.
And actually you can take it up to
about 45 degrees here and there's no chance
of impingement then.
You've got the shoulders nice and safe
but you're still getting strengthening.
- That's right.
- So this is really good
for somebody who's having trouble
with the rotator cuff. Sure.
- This is a great one to do,
also this one actually.
- Right (indistinct) - That's another story.
- That's another story.
- So there's some options,
if you happen to have bands
or loop bands,
there's a couple of options
that also is nice.
I'm gonna show with a band
with a handle with my right hand,
You want like do a one hand...
One shoulder at a time just like lying
on your side.
Bob's gonna show you if you happen
to have the loops and you'll stand up.
And the nice thing about the loops is
like ours come with the handle as well
but you don't have to have the handle,
you can just grab the loop.
- And these are actually pull up system loops,
they call them,
- Bob let's knock it off to another story,
that's a whole another routine.
So we're going to do this.
And again, a step on the opposite leg
so you get a better angle of force.
- Yes.
- It's more like sideline.
And again, go left 45, 50 degrees,.
- Just don't come up to here. - Yeah.
- We don't want that.
You can easily adjust the resistance
by where you step on the band
or just get a different color band.
That's one of the advantages
of bands over the dumbbells
but either way,
whatever you prefer to do.
There you go.
- Alright.
- Now, the last one,
now this is something I came up with
since I started the loop bands,
you're gonna need a little heavier loop,
but I really like this one.
It not only works at middle deltoid,
it gets the upper traps
really makes you feel
kind of strong, like bull.
So you go like this.
You're going to need
a wider loop band more than likely
and you put the loop in over the deltoids.
Now that a pressure on the muscle
is actually gonna stimulate it and activate it.
So once you contract
more plus the downward pressure
on the humerus is gonna keep the gap
and minimize any impingement problems.
So you're really
got two little things going for you
and we're not gonna go way up here.
We're just going to go up here
and I'm going to also work upper traps.
And it's like that may not look like much
but I really can feel it.
And this is one of those things,
where I feel it deltoids and the upper traps.
And when you get done
you just feel like you've done a lot more
than the other way.
- As you said,
Brad, actually putting the shoulder
in a good position.
- Yeah.
- It's putting that humerus right into the socket
where it's supposed to be,
helps stabilize it.
- So if you wanna try that and see how it goes
I'm really happy with myself.
- Again, good for a rotator cuff problem.
- Right, exactly.
So number two,
we talked about
the bent over roll.
So we're going like this...
And people always comment on my form
'cause I don't have good form of this
'cause I don't do them,
but we're doing this.
- Yup, he's rounded out.
- Yup, so anyways,
the whole idea with this is
you're doing some static
or isometric back strengthening
but I think people mostly do this exercise
because they want this arm
and shoulder strengthening.
So this eliminate the stress off the back.
As we mentioned on the other video
that low back for someone over 50
has probably been injured
and that's just a good way to injure it again.
So if you've got a stool,
put a pillow on it,
your chest on it,
like so and there you go
absolutely no stress on the low back.
And we're getting all the strengthening
the same strengthening down.
And if you wanna add something here for posture
you may have to change the weight
of the dumbbell however,
you can do some flies,
or you can do them--
- Yeah, reverse and you can do a Y.
And it's like a Superman
- Again, you're gonna have to have
different weight dumbbells.
- Right, 'cause for those you'd need
a very lightweight.
- This is going to be the heaviest one.
- Yeah that's heaviest weight.
- So anyways that's a good option.
- You can translate
that to the wall anchor which--
- Absolutely.
- Is actually to be honest you
is the best way to do this one, this exercise.
- I agree, so if you have a wall anchor,
but if you've got the bands
you can hook it to a wall anchor
or whatever you have a door knob
or something of that nature.
And then now
we're actually gonna add strengthening
to the back,
but we're in an upright position.
- And also core.
Yeah, I mean back is part of the core
but you're just overall getting that full core.
- Right and the back
is in a good neutral position
not like you're all hunched over
and we're gonna work this type of thing.
And you can put multiple bands on,
so you get that right resistance.
And if I need more,
I just step back farther and work that,
that's a good exercise.
- And Brad, what I like to do actually is...
And I may not even be able to do it with this one
because you can't have too many bands
when you do it.
- What are you talking about, Bob?
- I'm gonna go like this
and you can actually externally rotate.
- This, all you gotta do is take the band off.
- Yeah, so it can externally rotate,
put shoulder blades together
and you're externally rotating the shoulder
which helps work against that
internally rotated shoulders.
- So it's a postural
and a partial benefit as well
as that rotator cuff.
So you're really getting more benefits doing this
as opposed to just roll.
- Right and when you do bands,
it's just limitless
on how many exercises you can do with it.
- Exactly.
- As far as your imagination will take you.
- Okay, let's go to number three,
the stiff legged deadlift.
So we're here and we're doing this.
- Right.
- Which again we mentioned on the first video,
the back stress that puts it under.
I had comments that people say
can dead lift 4,000 pounds
and I've been doing this all my life
and it doesn't bother you.
- Some people can do that
and that's great but-- - some people can do that.
We have to make our videos
for the vast majority of the population.
And the vast majority of population
is gonna hurt their back doing that.
- Yeah, it really stresses
the back more than you want.
Now this exercise does work the hamstrings,
they contract to get you up as well
as your back as you get up.
So we're strengthening two different areas.
I needed to separate this out.
And Bob and I talked about this--
- Sure.
- And we thought we'd keep it to this.
And this is strictly for the hamstring.
And there has been recent studies
on doing this particular exercise
for hamstrings and to prevent hamstring injuries.
And we call it the golfers lift
where you just reach down and the back leg,
watch out for people behind you of course.
- See the back is being supported
by that one arm.
And it's a little easier
to keep straight that way too.
- Yeah, I've had the Booyah stick on my back.
I'm gonna maintain a straight back.
I'm not gonna round over and kick that leg up.
It's a meaningful specific.
- And then you're working
that one leg a little bit harder
because it's...
- And obviously you have to do both legs.
I mean, you have to switch
and do the other side too.
- Yeah, good idea.
And this, it doesn't look like it
but when you do these properly,
like I'm doing like this
and pull your hamstring,
it gets fatigued.
- Yeah, it was part of that.
I don't know if you remember Brad,
this was one of those exercise,
very similar to what they had you do
for a high hamstring injury.
- Sure. - Yeah, they had slide backs
and they also had something like that.
Anyway, I don't remember specifically what it was
but I think it was slide backs.
- I don't know where he's going with that.
I was thinking about
the next exercise the whole thing.
- All right.
- No, I think he's right,
I'm sure he is.
- For once.
- For the low back,
We're gonna isolate it.
We're gonna forget about the hamstrings.
If you got a stool,
I'm gonna put a pillow on there for comfort
and we're going to go like this
and go down and up.
And this takes...
This really works those a little back muscles
with range of motion
and it doesn't put near the stress on,
you can put your hands here.
You can take a dumbbell wanna grab...
Give me a dumbbell, Bob.
You can hold on to one or two dumbbells,
if you need more resistance--
- You can do Superman too.
- Yeah.
- Like that.
- Now, if you happen to have a ball
and this is exactly how I do it
and the ball is a lot more comfortable.
- A lot more comfortable and they're inexpensive
to get a ball.
There's a lot more exercises you can do on that.
- Yeah, I mean,
I use a ball for quite a few exercises.
So that's just an option for the stool.
- Sure.
- And if you may,
if you're in a gym or you have it at home,
there's padded benches
made specifically for that.
- 'Cause you may not have a stool like
that at home either.
- Right, and what are you going to do?
You can get yourself a ball.
I got two extra ones.
- Have yourself a ball.
(laughs)
- All right, so I hope we satisfied
your questions about what are the options
and so these are the smartest options
for the three worst dumbbell.
Did you get that in the title?
- I got it, smartest dumb.
- Smartest dumb, I thought that was--
- Smartest dumb-bell,
not smartest worst.
- I always wondered.
How did they come up with...
Why do they call it a dumb-bell?
It doesn't look like a bell for one thing
And why it's dumb I don't get it.
- It's not like breakfast.
Where are you break the fast--
- Yeah you break the fast
from sleeping all night where you didn't eat
but this is dumb-b...
I don't get it.
So someone in the comments section please answer
the big question. - Help us.
- Why is this a dumb bell?
- Where's Karen when we need her?
- Who's Karen?
- She's the one that corrects our language.
- The English major,
she probably got the PhD.
- Alright, well, Karen
Well all the Karens out there.
- All the Karens out there.