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I’ve said it time and again: with rare exception, there is no such thing as a “bad” exercise, only improper performance or application of a given movement. The upright row is yet another example of this reality. You’ll hear a lot of trainers say that the upright row is a one-way ticket to shoulder issues. They’ll put it at the top of their “do not perform” list. Fact is, though, the upright row can be a terrific shoulder-builder provided you employ proper technique.

Here is a link to an interview I did with the New York Times on the subject titled A Safer Shoulder Workout. As I noted in the article, the key to safe performance of the upright row is pull the bar only to a point where your shoulders are just below parallel with the floor; any higher and you increase the potential for impingement. To ensure that deltoids are maximally activated, lead with your elbows, not your wrists. Notice in the photo how the humerus (i.e. upper arm bone) remains elevated above the hands. This should be the case throughout the move.

It’s important to note that, as with any exercise, individual genetics and injury history will come into play. If the movement doesn’t feel right, don’t do it. Moreover, if you have an existing shoulder injury, it may be contraindicated. Train smart and you’ll achieve optimal results while staying injury free.

Stay Fit!

Brad

My friend and colleague Mike Bates, owner of one of Canada’s top fitness studios, recently wrote a follow-up to my post Long and Lean? Mike’s article, titled “Muscles have set length” appeared in the current issue of the Windsor Star Newspaper. Give it a read at the following link:

Muscles have set length

Stay Fit!

Brad

I recently co-authored an article with Bret Contreras on the barbell hip thrust. The article, which is published ahead-of-print in the NSCA Strength and Conditioning Journal, describes the performance of the barbell hip thrust and its application in strength training programs. It’s a terrific exercise for targeting the glutes in a manner that traditional exercises such as squats, deadlifts, and hyperextensions simply cannot approach. Here is a video of Bret demonstrating the exercise:

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A colleague recently forwarded me a link to the official website for Tracy Anderson–a “celebrity trainer” who is ubiquitous in the media these days. In the past, I have ranted about Tracy’s methods. IMO, any trainer who says that a woman should never lift more than 3 pound weights has no business being in the fitness field.

But what got my goat about the link from Tracy’s website was the claim that her approach of training the small muscle groups will help you achieve long, lean muscle. This kind of marketing hyperbole has often been associated with Pilates instructors and now seems to be creeping into the general fitness arena. Although the thought of turning into a willowy runway model by performing light exercise might seem highly appealing to many women, unfortunately it’s a physiological impossibility. I delved into this topic in a previous post and would suggest that anyone who may be swayed by such hype give it a read.

Bottom line is that lifting little weights won’t in any way make you “longer and leaner.” Even worse, it won’t do much for your muscle development, particularly when the exercises exclusively involve single-joint movements working the small muscle groups. Don’t be fooled by titles such as “celebrity trainer.” Just because someone trains a celebrity doesn’t mean they are knowledgeable about exercise science. If you want proof, considered this Exhibit A.

Stay Fit!

Brad

A recent New York Times piece cited my recent paper on fasted cardio, summarizing my findings in an article titled Really? The Claim: Exercising on an Empty Stomach Burns More Fat. Good to see that mainstream publications are taking the lead in debunking some of the myths that pervade the fitness industry.

Stay Fit!

Brad