Absolute Edge: Performance & Rehab

Debunking the myth that certain exercises are "bad for you." Learn why squats, deadlifts, and overhead pressing aren't dangerous—and discover the specific prerequisites your body needs to perform any movement safely and effectively.

Show Notes

Episode 25: The Tuesday Myth: "Bad Exercises" Don't Exist—Your Body Just Isn't Ready Yet

It's Tuesday morning, and today we're debunking one of the most pervasive myths in fitness and rehabilitation: "That exercise is bad for you."

You've heard it before—"Don't do squats, they're bad for your knees." "Deadlifts will destroy your back." "Overhead pressing is dangerous for your shoulders."

Here's the problem: None of that is true.

There are no inherently bad exercises. There are only exercises your body isn't ready for yet. And by avoiding these movements, you're making yourself MORE vulnerable to the exact injuries you're trying to prevent.

What You'll Learn:

  • Why the "Bad Exercise" Myth Exists: Where this dangerous belief came from and why it's sabotaging your strength and resilience
  • The Truth About Prerequisites: Every movement has foundational requirements—mobility, stability, and motor control. If you have them, you can do the exercise safely. If you don't, you need to build them first.
  • The Squat Prerequisites (4 Requirements):
    • Ankle Mobility: 10-15 degrees of dorsiflexion (Test: Wall knee-to-wall test)
    • Hip Mobility: Full hip flexion without lower back rounding (Test: Supine knee-to-chest)
    • Glute Activation: Proper firing patterns to control descent and drive (Test: Bodyweight squat assessment)
    • Core Stability: Neutral spine maintenance under load (Test: 60-second plank)
  • The Deadlift Prerequisites (4 Requirements):
    • Hip Hinge Mechanics: Proper hip hinge without lower back rounding (Test: Wall hip hinge test)
    • Hamstring Flexibility: Adequate length for hip hinging (Test: Supine straight leg raise to 70-80 degrees)
    • Core Bracing: Intra-abdominal pressure creation (Test: Bracing while breathing)
    • Glute & Hamstring Strength: Prime mover capacity (Test: 15-20 glute bridges with 2-second holds)
  • The Overhead Press Prerequisites (4 Requirements):
    • Thoracic Extension: Mid-back mobility without excessive lumbar arch (Test: Foam roller thoracic extension)
    • Shoulder Mobility: Full shoulder flexion with neutral spine (Test: Wall shoulder flexion test)
    • Rotator Cuff Strength: Shoulder joint stabilization (Test: Side-lying external rotation, 15-20 reps)
    • Scapular Control: Proper shoulder blade movement patterns (Test: Mirror overhead raise assessment)
  • The 3-Phase Progression Framework:
    • Phase 1: Mobility and Motor Control (2-4 weeks) - Restore foundational movement patterns
    • Phase 2: Stability and Control (4-6 weeks) - Add stability with regression variations, focus on perfect form
    • Phase 3: Load and Intensity (Ongoing) - Progressive loading at 5-10% per week using the 24-Hour Rule

Key Takeaways:

The Exercise Isn't the Problem—The Lack of Prerequisites Is: Squats don't hurt your knees. Poor ankle mobility, weak glutes, and lack of motor control hurt your knees when you try to squat without the prerequisites.

Avoidance Creates Vulnerability: By avoiding squats, deadlifts, and overhead pressing, you never build the strength and motor control you need for basic daily activities—making you MORE prone to injury.

Your Body Adapts to Stress: Your body doesn't get stronger by avoiding challenge. It gets stronger by adapting to progressively applied stress.

Build Prerequisites, Don't Avoid Movements: If you can't do a movement safely, don't avoid it forever. Build the prerequisites first, then progress systematically.

Your Action Step This Week:

Think about an exercise you've been avoiding because someone told you it was "bad."

Now ask yourself: Do I have the prerequisites for this movement?

Test your mobility. Test your stability. Test your motor control using the self-tests provided in this episode.

If you don't have the prerequisites, don't avoid the exercise forever. Build the prerequisites first using the 3-Phase Progression Framework.

Because here's the truth: Your body is capable of more than you think. It just needs the right foundation.

About Absolute Rehabilitation and Wellness

Located in Burlington, Ontario, Absolute Rehabilitation and Wellness offers comprehensive, integrated care including:

  • Chiropractic Care
  • Physiotherapy
  • Strength and Conditioning
  • Movement Assessment & Prerequisite Building
  • Acupuncture & Electro-Acupuncture
  • Soft Tissue Therapy & IASTM
  • Red Light Therapy & Cupping
  • Progressive Loading Protocols

Contact Us:

At Absolute, we believe the best recovery is proactive, not reactive. And that means building capacity, not avoiding challenge.

Keywords: bad exercises myth, squat prerequisites, deadlift safety, overhead press technique, Burlington physiotherapy, Ontario wellness, Dr. Nick Kuiper, exercise prerequisites, movement assessment, biomechanics, ankle mobility, hip mobility, glute activation, core stability, hip hinge mechanics, hamstring flexibility, thoracic extension, shoulder mobility, rotator cuff strength, scapular control, progressive loading, movement screening, functional movement, Burlington chiropractor, Ontario health podcast, evidence-based training, injury prevention, strength training safety, exercise progression, movement quality, GTA health, Southern Ontario fitness

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What is Absolute Edge: Performance & Rehab?

Absolute Edge: Performance & Rehab - Your Daily Health Authority
Welcome to Absolute Edge: Performance & Rehab, the daily podcast that gives Ontarians the competitive advantage in health, wellness, and recovery. Hosted by an AI-powered narrator and brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario, this show delivers evidence-based health strategies in just 3-5 minutes every weekday.

Whether you're dealing with chronic pain, recovering from a sports injury, managing stress and mental health, or simply want to optimize your physical performance, Absolute Edge provides actionable protocols you can implement immediately.