This is the first installment in my "Top Ten Worst Exercises Ever".
Over the next weeks to a couple months I will be counting down (or up, or in no particular order) the Ten Worst Exercises that I see people doing or have actually done myself over the years. Once the list is complete then I will rank them from worst to absolute worst.
So, with no further adieu, today's installment.
#1 - The Hip Sled.
Unless you are in the NFL or make your living locking your low back into an awkward position and then violently extending your legs against a flat object, then stay the hell away from this device.
Here is a photo:
Normal and healthy human movement of the squatting and/or lifting variety includes complete and coupled activation of the ankles, knees, hips, and low back/pelvis. This is what we would call effective balanced training of the Fulcrum and Lever Arms of the lower half of the body.
The Hip Sled eliminates complete activation of the hips and low back/pelvis. The legs get stronger with increased activation and functional mobility while the hips and low back/pelvis are severely limited in their activation and functional mobility. This results in stronger, more durable, and more functional legs with weaker, less durable, and less functional hips and low back/pelvis.
And, as we know, we are only as strong/fit/durable as our weakest link. The hip sled further enhances weakness of our low back (relative to our legs). Basically, our Fulcrum ends up weaker than our lever arms.
Bottom line this weakens your low back. Awesome!...Not.
I blame the "Biggest Loser" for re-introducing a machine that was hopefully on it's way out of the common people's workout arena.
I think it is safe to say that most trainers that prescribe this machine are getting their training tips from the "Biggest Loser". Great Coaching!...Not.
So go out there and see what else you and your trainer can come up with besides using this item in the list of the Worst Exercises Ever.
Have a great week! It is Tabata Week in my world!
MRoss
