This is the kind of stuff that drives me crazy:
I’ll counterpoint each of the ridiculous points made in this article:
- A forward lunge done correctly is no worse for you than any other single leg movement. The key phrase here is “done correctly”. I cringe when I see most people doing forward lunges, no matter what gender. I wouldn’t use the forward lunge in the initial stages of of a training program with any individual. I’d probably start with a split squat, progress to a reverse lunge and than graduate to a forward lunge. Also, the forward lunge is not purely a quadriceps movement as this article states. It’s a multi joint movement that also brings the hamstrings and glutes into play.
- Okay ladies, men have more relative upper body strength, so just forget about ever doing a chin up. What kind of reasoning is that? I’d love to see all of my female clients be able to do a chin up because it’s usually going to tell me two things: they are strong and they are lean. And the article states that you should place inverted rows into your program instead. I’ll tell you this, inverted rows are not that much easier.
- With plyometrics, again the key is progression. Do you just want start to doing depth jumps from a four foot box? No. But what is wrong with some low level plyometrics done with low volume. Women having a greater Q-angle is probably a reason to work in some type of plyometric exercise in order to teach landing mechanics and deceleration patterns in the hopes of keeping knee injuries at bay.
- I won’t argue with the notion that the Russian twist is an exercise that can be potentially harmful to the lower back. But it can be just as harmful to a male as it is to a female. It has nothing to do with the joint laxity of a female as it does that the lumbar spine is not designed to rotate. It’s designed for stability. Get your rotation from the thoracic spine, not the lumbar spine.
- “Stick to girlie push ups”. If I ever told a client that, I think one of two things may happen to me: get smacked in the face or get fired. In fact, I think if I ever said that to a client, I would actually fire myself. I hate prescribing “girlie” push ups because they take your core out of play. If you can’t do a straight leg push up, go find a low step, bench or bar to place your hands on and work from this inclined position with your legs straight out. Don’t assume because you’re a female that you can not be strong.
Usually I can find some things within an article that make sense to me or I can agree with. This is not one of those instances.