Turning Ineffective into Effective

Here’s another snippet of “Amateur Month” at your local gym.

As I was doing some mobility and corrective exercise work at the gym earlier this week, I came across a woman doing a very popular but HIGHLY INEFFECTIVE workout:

The Isometric Sumo Squat Side Crunch Dumbbell Pull

This particular exercise likely originated in the North American aerobics craze but unfortunately, has found a way to survive contrary to Darwin’s Theory of Evolution by Natural Selection.

The Isometric Sumo Squat, I can live with, however, I personally prefer dynamic lifts such as the Sumo Squat Deadlift. This exercise will facilitate isometric thoracic extension as well as dynamic hip extension strength, two very important functional movement qualities used in every day living (i.e. the bathroom).

If the Isometric variety is ultimately preferred, however, then there’s also the Kettlebell Figure 8.

As for the Side Crunches, very rarely will we ever perform this movement in our activities of daily living. Have you ever carried groceries to your car doing a side crunch with every step? We are typically challenged isometrically when carrying unilateral loads so the Farmer Walk may be a better option.

Lastly, the pull portion of the original exercise described above seems eerily similar to an action performed by simian primates. It is unclear what the objective is here as it seems to be a concoction containing a bicep curl, row, and lateral raise. The Single Arm Low Cable Row on the other hand not only incorporates scapular retraction (important for posture), but also an anti-rotation moment of the core to strengthen against unwanted forces sustained by the spine.

The exercises described above are simple to perform and can be incorporated at any level. Progression is critical and it is important that one first lay a foundation of proper movement patterns utilizing the low load / high repetition principle. Failing to do so would only make one look more (if not as) silly as someone performing the original Isometric Sumo Squat Side Crunch Dumbbell Pull “exercise”.