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The
Top 10 Most Outrageous Exercises I've Ever Seen
By Nick
Nilsson
These 10
exercises are among the absolute WORST examples
of exercise technique I have ever witnessed!
In the course of my experience working and training in gyms, I've seen people
doing some incredibly "interesting" exercises. Unfortunately, it's
usually because these people have not been properly instructed in exercise technique.
Here are some of the top
winners. Remember, these are actual exercises that I've seen people do. I made
the names of the exercises up to match the lunacy of how they look.
DO NOT TRY THESE AT HOME!
OR AT THE GYM! OR ANYWHERE!!!
1. Dumbell Hair Combs - Start by holding a dumbell in front of you. Do
a front raise with it then whip the dumbell back and over the top of your head
like you're combing your hair with it. Make sure to just miss your skull.
2. Hog-tied Face-Rubs
- Lie on your stomach on the floor. Grasp your ankles behind your back and rub
your face back and forth on the ground repeatedly. Continue until you've had
enough.
3. Abdominal Earthquakes
- Lie on the floor on your back in the classic start position of a crunch. Now
yank as hard as you can on the back of your head up and down and thrash your
legs around in the air like you're fending off starving dogs. This evidently
works your abs. You will resemble Jello that has just been dropped on the floor.
Your face should be as red as a tomato by the time you're done.
4. The Arm Wrecker
- Do one cheating, momentum-filled rep of an arm exercise with ridiculously
heavy weight then swing your arms around as fast as you can in a circle to get
blood to the muscle. This technique will either help your arm grow or will smack
the person waiting to use the machine/weights next.
5. Pelvic Demolisher
- Stand with your fingers interlocked behind your head. Do a pelvic thrust forward
and drop your spinal column down and backwards about 6 inches. This exercise
is best done in front of a large group of people.
6. Dumbell Doggy Digs
- Bend over at the waist so that your back is rounded completely over like an
arch. Your legs should be completely straight and locked out. You should look
like you are trying hard to touch your toes but not really succeeding. Hold
two dumbells down at arms-length. Now spin them round and round repeatedly just
off the floor so that you resemble a dog digging a hole.
7. Pec Rockets -
Set the pec deck machine with far too much weight for you to handle safely.
Make sure you are very sweaty and slippery before attempting this one. First,
use your entire bodyweight to get one arm pad up to the front. Then, throw yourself
at the other one to get it to the front. Hold them there for a half-second then
get shot four feet out across the floor as you squirt from the machine like
a greased banana.
8. Rush-Hour Bench Press
- This exercise is done on the vertical seated chest press machine that has
a foot pedal to help raise the weight to the starting position. Use this pedal
at the bottom of every single rep to bounce the weight back up. Your footwork
will resemble that of someone in rush-hour traffic going from 0 to 60 to 0 every
3 seconds.
9. Close-Grip, Behind-The-Neck
Shoulder Press - Sit in a shoulder press station, gripping the bar overhead
with about 6 inches between your hands. Bring the bar down directly behind your
head. Be sure to lean forward 45 degrees and round your back over so that your
shoulder joints and lower back each get their fair share of trauma.
10. C.P.R. Bench Press
- Start by loading your safe maximum bench press weight onto the bar. Now add
20 more pounds just to be safer. Have your spotter lift the bar off the rack
for you. Lower it 2 inches on your own power then allow it to drop and cave
in your rib cage. Be sure your spotter is a strong deadlifter before attempting
this exercise as you will need them to pull the bar off you at the bottom of
every rep. When your spotter has pulled the bar off you after the first rep
and is trying to put it back on the racks, yell out "I've got six more
reps!"
Remember that this is just a small sample of things I have actually seen people
doing. Please be sure when you do your exercises that you take the time to learn
proper form and, if you do see someone performing an exercise that is potentially
harmful, tactfully assist them.
For more information about
exercise technique and errors, go to:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://hop.clickbank.net/?xxxxx/betteru).
He can be contacted at betteru@fitstep.com.
