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The Exercise I Cringe at the Most in Gyms and Fitness Classes

kateburggraffitness
Feb 4, 2015
2 min read

If you have been reading my blog, you know that I take a lot of classes around the city courtesy of ClassPass. It has been really great. I never thought I would enjoy anything besides my strength program. But seeing as I don't work for a studio anymore, don't have access to that equipment, I am trying this for awhile.

It is really interesting trying so many different studios and instructors. There are definitely some bad seeds in the bunch, but there are also some really great classes and studios I would have never even thought about!

So this brings me to why I am writing this post. In the past few classes I have attended, there has been a common exercise that still baffles me every time an instructor does it. Sometimes I forget that there are some just plain bad, uneducated trainers out there. I think I was spoiled as I got into the fitness industry with a very well respected studio, who taught me a great deal. I also have many certifications that force to keep me on my toes. Anyway, so the dreaded exercise is.........

THE UPRIGHT ROW.

Yikes. This exercise if often done to strengthen the shoulder deltoids and trapezius muscles. However what it actually does more of, is increase the risk for some really serious shoulder injuries like shoulder impingement. This occurs when the tendon of the supraspinatus (a rotator cuff muscle) gets inflamed as a result of being pressed against the bony acromion above it over and over again.

When I see this exercise being taught or executed, I automatically think "This person does not understand the basic anatomy of the shoulder, nor what a contraindication (risk) is for the shoulder joint ." I hate that I am that snobby in my head, but my job is to gain as much knowledge as possible while conveying that knowledge to my clients to live a happier, healthier life.

Now when I am in classes I try to take my mind away from being an actual trainer, and focus on being a member of the class. While fairly easily done at times, when an exercise is introduced that I know is just plain unsafe the trainer in me kicks in and I refuse to put my body in that position.

There are two articles that I am going to link here if you want to read more about the Upright Row, and some other exercises that are commonly doing more harm than good.

http://www.t-nation.com/training/five-exercises-you-should-stop-doing-forever

http://fitnesspainfree.com/5-stupid-exercises-smart-people-do-in-the-gym-that-are-destroying-their-shoulders/

A good rule of thumb I like to give my clients, if it hurts or feels like something is off during a certain movement....don't do it. There are certain ways to exercise, do a squat, a lunge, and overhead press that if you're doing it correctly you should not feel pain.

Until next time!