False Propanganda

This is the kind of stuff that drives me crazy:

Buff Guy Exercise Moves that are Bad for Women

I'll counterpoint each of the ridiculous points made in this article:

1. 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.
   
2. 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.
3. 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.
4. 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.
   
5. "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.

RichRuff Training Exercise of the Week: Swiss Ball Pike

Super Bowl Sunday

Unless you're from Arizona or Pittsburgh, I'm sure you could care less about the Super Bowl. In fact, I was talking to a few clients this week who didn't even know who was playing in the Super Bowl. But one thing you might want to care about is trying not to do too much damage to your waistline this Sunday. I think the only two days that involve more overeating are Thanksgiving and Christmas. Here are some of the worst foods and drinks you can down during the big game according to the people at Men's Health:

Worst Super Bowl Foods

Looks like no Papa John's Cinnamon Sweetsticks for me.

Did I say I didn't have a rooting interest? No, I said you probably don't. GO CARDINALS!!

Only a Couple of Spots Left

I have just a few openings available for the free Golf Fitness Screens I will be offering this Saturday, January 31 @Summit Health & Fitness in Bedford, MA. So if you're interested call (617)-835-0564 or send an email to rich@richruffing.com right now. Golf season is only a few months around the corner...if it ever stops snowing here in New England.

RichRuff Training Exercise of the Week: Barbell Front Squat

I used to make every excuse in the world not to do front squats. I hated them. I avoided them because they are hard. Now, they are one of my favorite leg exercises for two reasons:

1. You can't cheat with a forward lean like you can with the back squat. If you do, the bar is going to roll right off your shoulders and the cute girl on the hip adduction machine is going to wonder who the jerk is bouncing weights off the floor.
2. I feel my abs working just as hard on a front squat as much as any other ab exercise you want to throw at me.

Free Golf Fitness Screens

On Saturday January 31 from 12-2pm, I will be hosting free Golf Fitness Screens at Summit Health & Fitness located in Bedford, MA. These are not just any Golf Fitness Screens. These are screens created by the Titleist Performance Institute. Some of the tests included in the screen will be: pelvic rotation test, torso rotation test, overhead deep squat test and the half-kneeling rotation test.

For more information or to sign up for your free screen please call (617)835-0564 or send an email to rich@richruffing.com.

Believe it or not, golf season is not that far away.

Squat, Deadlift, Sprint for a Six Pack

I'm not talking about sprinting to the refrigerator for six cold, refreshing bottles. I'm talking about the development of your midsection. The biggest determining factor in whether or not you have a six pack, or even a two or four pack, is not what or how many ab exercises you're doing. It's your body fat percentage. Sorry, but if you're carrying around 20-30% body fat, no amount of ab exercises is going define that stomach area. In most cases you're going to have to be closer to 10-15% body fat. And what type of training do you think is going to get you closer to these numbers? Performing side bends and sit ups? Or squatting, deadlifting and sprinting? This second group of exercises is going to provide a larger calorie expenditure and a greater disturbance to your metabolism. Creating a larger calorie expenditure and a boost in your metabolic rate are two key components to lowering your body fat percentage. I'm not saying to skip out on your ab work, because strength in your core area is important. I'm just saying if it's the six pack you're after, get that body fat percentage down.