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The technique used on heavy squats will be different than body weight or light weight. There is a lot going on in a squat or a deadlift and both are excellent exercises. You can certainly overdevelop a movement/muscular imbalance if they are done with poor form. You may feel an injury or you may not. Things that contribute to problems could be stuff like tight or overactive hamstrings, ankle restrictions, poor “core” control, quad dominance, upper back restriction etc. Obviously too complex to explain here.
Speaking of upper back, those exercises could be useful but a person really needs to first determine if the shoulders or the upper back itself needs the work. If so the upper back (thoracic spine) has to be adressed first and those exercises layered on top of that will only emphasize an already faulty software pattern. How do you determine which? I think that would be an excellent post. Stay tuned for that.
2 more questions, if I may. If my squat form isn’t picturesque, do I run the risk of injury? I’m not leaning over violently and my posture seems to be decent but what I’ve read makes me paranoid, though what I’ve read referred to heavy-squatting. Also, what are your thoughts on the exercises in this article- http://www.military.com/military-fitness/workouts/balance-your-push-up-workout ? They are suggested exercises to even out pushups. I don’t always have access to my pullup bar when I want to work out, are these worth doing or do they look like fluff exercises? Thanks for your help.
Sorry for the slow response. Last week I spilled coffee on my keyboard and the computer went down. I have had to use other computers while mine is being repaired.
You definitely do not have to start with pullups as your pulling exercise. I have found that doing incline pull ups for a period of time (something like working up to 3 sets of 30 at a low angle) will prepare you for pullups and chinups better than barreling straight in them. Blisters? Yeah well…you can try using chalk on your hands, but you will have to get through a period of developing calluses eventually. Lunges? You are probably better off without them (as you discovered). They are a fairly complex exercise to nail correctly. You are also correct that squats can easily be done wrong. I may have to shoot a squat progression and put it up in sequential episodes. There are several helpful supplemental exercises that can make a big difference in getting somebody in the squat groove. Please keep me posted on your progress!
Yeah, it helped. I honestly asked the question to try to reassure myself into only doing pushups. I’ve added squats, lunges, and pullups into my routine before. But, kinda shirked them off since I’m always in doubt of my form with squats (unlike pushups where form seems to be innate after awhile), lunges felt worthless since I’m not a 90 year old woman, and I didn’t like the blisters pullups gave me (maybe i’m a woman, not 90 though). I guess I’ll work them back in.
Of course I know nothing of your background (how long exercising, exercise history, age, etc) but based on what you tell me the problem you will have is bigger than pushing/ pulling. It would be a whole body imbalance. Although you are off to a good start.
Really, to key in on it you can boil it down to a few moves and balance things out. Push ups are a great exercise. Running (depending on how you do it) can be a good cardio exercise. Next you may want to think about pulling exercises such as incline rows (see episode 13 workouts for vacations). Push ups and incline rows also address your abs, back, hips and legs in different ways. Then of course a leg exercise would be important, and too involved to just say do this cool exercise in a short post like this.
However…I would say your instinct is correct. Nothing but push ups can lead to an imbalance so I would say yes…..add a pulling exercise. Hope this helps?
Hi. I pretty much only do pushups and some light running. I’m curious if I’m in danger of or already have some sort of muscular imbalance since I don’t do any pulling exercises?
[...] you have watched past episodes of Fusion Fitness TV you should know how to do a push up and why. If not you can go here. Or for a particularly tough version you can watch here. AND yes Jen does struggle with those push [...]
[...] your ears, hands about shoulder width and fingers about even with the tops of your shoulders. See episode 3 for “safe” push up alignment. Do them this way and YOU WILL FEEL THEM! They ain’t [...]
[...] busy with exercise. Resistance exercise! Do some chin ups as seen in episode 8, or push ups from episode 3 or for REAL pumping up, include slow push ups from this weeks upcoming episode [...]
Thank you for the fun way that you show us how to do things the right way. Jen you hard working lady. Great job. Thank you also for visiting our blog. Have a good day.
Dan and Deanna “Marketing Unscrambled”
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July 7th, 2010 at 6:54 am
Hi Issac,
Wow! Thanks for the support. Hope to see you again.
Best,
Robert
July 5th, 2010 at 10:51 am
The excellent looking the following, bless you! ended up being seeking yahoo when I discovered article, I am going to add the supply to Bing Target audience, I enjoy more associated with.
April 2nd, 2010 at 4:51 am
Hi Roy,
The technique used on heavy squats will be different than body weight or light weight. There is a lot going on in a squat or a deadlift and both are excellent exercises. You can certainly overdevelop a movement/muscular imbalance if they are done with poor form. You may feel an injury or you may not. Things that contribute to problems could be stuff like tight or overactive hamstrings, ankle restrictions, poor “core” control, quad dominance, upper back restriction etc. Obviously too complex to explain here.
Speaking of upper back, those exercises could be useful but a person really needs to first determine if the shoulders or the upper back itself needs the work. If so the upper back (thoracic spine) has to be adressed first and those exercises layered on top of that will only emphasize an already faulty software pattern. How do you determine which? I think that would be an excellent post. Stay tuned for that.
Best,
Robert
March 30th, 2010 at 8:06 pm
2 more questions, if I may. If my squat form isn’t picturesque, do I run the risk of injury? I’m not leaning over violently and my posture seems to be decent but what I’ve read makes me paranoid, though what I’ve read referred to heavy-squatting. Also, what are your thoughts on the exercises in this article- http://www.military.com/military-fitness/workouts/balance-your-push-up-workout ? They are suggested exercises to even out pushups. I don’t always have access to my pullup bar when I want to work out, are these worth doing or do they look like fluff exercises? Thanks for your help.
March 29th, 2010 at 7:45 pm
Hi Roy,
Sorry for the slow response. Last week I spilled coffee on my keyboard and the computer went down. I have had to use other computers while mine is being repaired.
You definitely do not have to start with pullups as your pulling exercise. I have found that doing incline pull ups for a period of time (something like working up to 3 sets of 30 at a low angle) will prepare you for pullups and chinups better than barreling straight in them. Blisters? Yeah well…you can try using chalk on your hands, but you will have to get through a period of developing calluses eventually. Lunges? You are probably better off without them (as you discovered). They are a fairly complex exercise to nail correctly. You are also correct that squats can easily be done wrong. I may have to shoot a squat progression and put it up in sequential episodes. There are several helpful supplemental exercises that can make a big difference in getting somebody in the squat groove. Please keep me posted on your progress!
Best,
Robert
March 28th, 2010 at 9:51 am
Yeah, it helped. I honestly asked the question to try to reassure myself into only doing pushups. I’ve added squats, lunges, and pullups into my routine before. But, kinda shirked them off since I’m always in doubt of my form with squats (unlike pushups where form seems to be innate after awhile), lunges felt worthless since I’m not a 90 year old woman, and I didn’t like the blisters pullups gave me (maybe i’m a woman, not 90 though). I guess I’ll work them back in.
March 27th, 2010 at 7:21 am
Hi Roy,
Of course I know nothing of your background (how long exercising, exercise history, age, etc) but based on what you tell me the problem you will have is bigger than pushing/ pulling. It would be a whole body imbalance. Although you are off to a good start.
Really, to key in on it you can boil it down to a few moves and balance things out. Push ups are a great exercise. Running (depending on how you do it) can be a good cardio exercise. Next you may want to think about pulling exercises such as incline rows (see episode 13 workouts for vacations). Push ups and incline rows also address your abs, back, hips and legs in different ways. Then of course a leg exercise would be important, and too involved to just say do this cool exercise in a short post like this.
However…I would say your instinct is correct. Nothing but push ups can lead to an imbalance so I would say yes…..add a pulling exercise. Hope this helps?
Best,
Robert
March 27th, 2010 at 2:34 am
Hi. I pretty much only do pushups and some light running. I’m curious if I’m in danger of or already have some sort of muscular imbalance since I don’t do any pulling exercises?
December 2nd, 2009 at 1:08 pm
[...] you have watched past episodes of Fusion Fitness TV you should know how to do a push up and why. If not you can go here. Or for a particularly tough version you can watch here. AND yes Jen does struggle with those push [...]
June 18th, 2009 at 7:29 am
[...] your ears, hands about shoulder width and fingers about even with the tops of your shoulders. See episode 3 for “safe” push up alignment. Do them this way and YOU WILL FEEL THEM! They ain’t [...]
June 16th, 2009 at 9:52 pm
[...] busy with exercise. Resistance exercise! Do some chin ups as seen in episode 8, or push ups from episode 3 or for REAL pumping up, include slow push ups from this weeks upcoming episode [...]
May 6th, 2009 at 8:14 pm
Thank you for the fun way that you show us how to do things the right way. Jen you hard working lady. Great job. Thank you also for visiting our blog. Have a good day.
Dan and Deanna “Marketing Unscrambled”