♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi folks, I'm Bob Shrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today we're gonna show you the three worst
dumbbell exercise to do if you're over 50.
Lift smart, last longer.
- Lift smart, last longer?
- Yes.
- Yeah, make the body last because we know
when you get over 50,
from experience professionally and personally.
- I got 10 years of experience, unfortunately.
- Things start to go south,
if you don't take care of your body.
- Yeah, they maybe even go south if you do, so.
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- Okay. So this video obviously is going to cause some,
stir up a little controversy.
Anytime we throw a little weightlifting
little dumbbell, barbell, we get comments
but I think we're covered this time, Bob.
- I hope so. We're all, you know, we're all
for your body to last the long, long haul
all the way till the end.
- Dumbbells. You know, these are little ones.
They're not the big manly ones, but any dumbbell
great way to exercise. Great way to get stronger
build some muscle mass.
But there's these three things.
I think particularly when you're over 50,
and we'll tell you why in just a bit,
you just stop doing them. We'll work on some options.
Number one: shoulder.
And this is one I see in the gym.
People will be doing these shoulder exercises like this
which you work in those middle deltoids
which is nice to get the wider shoulders.
But you got this weight on a lever arm,
you know two feet long or whatever.
And it's really stressing that shoulder joint.
A lot of people have shoulder issues over
the time, by the time you're 50.
A lot of people who've already
had rotator cuff issues, impingement problems.
And if you have a history of it,
there's a good chance, a better chance
that you're going to irritate it again.
And this is one good way,
particularly if you go above 90 degrees,
you're really, this is where people
say it doesn't hurt.
This is with the shoulder pain.
It doesn't hurt until I get right about here.
Then it hurts and it hurts.
And it feels better.
- Yeah, you're asking for the impingement,
if you start doing it above 90.
And the other thing, you know, like Brad said
that this is a small muscle with a long lever arm,
so you don't need that much weight.
And Brad, like you suggested before the video
is that it probably go up, already even go up to 90.
- Yeah. I, I think even down to here
and if you're a man, particularly,
if you can lift 10 pounds, you're going to go
to 20 just because you're a guy you guys will max out.
So you're even more at risk for injury, so.
- Just not worth it. You know, the risk-reward.
The reward is a little bit stronger,
but the risk is you could actually tear
a rotator cuff or infringement
- Right, then you won't have to worry
about dumbbells at all for quite a while.
- You won't to be able to lift a spoon to your mouth.
- Yeah. So anyways, let's just stop that one.
- Okay, stop it.
- Yep. Number two and number three.
They are two different exercises
but they affect the back basically the same way.
Number one. And you know, people can do
this with a barbell.
- Yeah, a bench, they could do it.
- No, no a dumbbell people also do it with a barbell too.
- Oh, sure.
- But it's simply going over like this
and doing bent over rows.
So you're thinking about strengthening your shoulders
which you are, good exercise.
And, I know I've got bad posture right now,
I've got spondylolisthesis.
Now I can't pronounce it.
My back has poor flexibility as a result of it.
And this is-
- Yeah, you can see Brad's rounded out here.
- And I, so people say, well, if you arch your back
and you maintain that in hip hinge, you're going
to take and your back will not experience stress.
That's not true. It still experiences stress.
It's a lot better on it.
But how many people that do this are
like going to demonstrate it like me.
And they have, they think their back is straight
but it's not. And they're doing those exercises.
The back gets stressed, disc herniation,
that kind of thing is elevated for a risk for
that kind of injury.
- I mean, you could even get a compression fracture
if you're old enough, the bones, if you have a little bit
of osteopenia or osteoporosis
- And the exact same thing as far as the stress
on the low back when you're doing it a stiff leg.
Yeah. What have we got?
What do you call them?
Stiff-
- Deadlift.
- Deadlift, I'm sorry.
You know, that's a good hamstring strength
It is strengthening your back muscles
but it stresses that low back again.
- So think about it in order to be the back straight,
I mean, you gotta be bent over like this, like this and I
and I've got like keep 3 points of contact.
- And this is nice,
He's got a nice straight back there.
But, but if you're like this, then
then that's putting an increased stress on the back.
Here's a big thing, particularly.
This is statistically true. There's no doubt about it.
In the United States, and studies have shown
this after 50 years old, the vast majority
of people have experienced back pain.
And if it was a severe back pain
that's even worse yet because what happens
even though your back feels better
you're going back to lifting.
If you've had back pain in the past
the likelihood of re-injuring it goes way up
and it's more likely to become injured
even with something that where you're not
maxing out the lift.
So when you're doing this, if you had a history of it,
you're over 50, you don't want to injure
your back again because you want to strengthen
your hamstrings or your backbone.
So there's of a lot better ways to do it.
So these are the three things with dumbbells.
- Do you want to mention the triceps, or not?
- Yeah, we can throw a bonus in there.
This is not so dangerous.
- This is not dangerous but it's just bugs me.
So you'll see people doing this
and they think they're strengthening their tricep
because they're pushing out like this
but gravity is helping you.
So there's no way you're strengthening triceps.
You're actually strengthening bis up a little bit.
- Anterior deltoid.
- I mean, to do tricep, you'd have to be up like this
which I'm not that thrilled about because of impingement.
You can do it lying down like this
and this would actually be a good way to strengthen, right?
- Us therapists takes a lot of fun out of weightlifting.
- Yeah, that's right.
- One way or another, we want to help keep you safe.
We've got some other good options for these exercises.
We'll make another video with that.
We didn't want to carry it on.
- We're gonna show the three best dumbbell exercises.
We're gonna have to do that.
- Absolutely, Bob.
- Alright.
Thanks for watching.