Bill DeSimone
What makes certain popular exercises unsafe and some machines sub-optimal, and are you inadvertently increasing your clients’ risk of long-term injury (even if things seem like they’re fine right now)?
Bill DeSimone returns for part 2 of our deep-dive Q&A on the biomechanics of specific exercises, machines, and modalities.
Bill is an ACE-certified health coach, Senior Fitness Specialist, and owner of Optimal Exercise in Cranbury, New Jersey, and has certifications in Functional Anatomy, Functional Fitness, and Orthopaedic Exercise. He has been training people since 1983, and he is also the author of Congruent Exercise and Moment Arm Exercise.
Check out his latest book Joint-Friendly Fitness: Your Guide to the Optimal Exercise Program here.
In this episode, we go in-depth on form, technique, and machine and equipment usage and configurations, along with Bill’s thoughts on shoulder hanging, Knees Over Toes, blood flow restriction, and more!
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Show Notes
- 03:46 – Question 1: Is the design of the MedX Leg Press seat sub-optimal?
- 08:56 – Question 2: Will carrying/racking a barbell a certain way make it safer?
- 14:53 – Waxing philosophical about bodybuilding and strength training methods — what even really matters anymore?
- 19:26 – What HIT experts get wrong about marketing HIT
24:23 – Question 3: Do Smith Machine squats deserve the criticism that they’ve gotten? - 29:37 – Question 4: What does Bill think about Turkish Get-ups?
- 32:54 – Question 5: Are Wall Sits a good exercise?
34:19 – Question 6: What does Bill think about the Knees Over Toes Guy? - 38:58 – Bill illustrates and explains: compression at the knee
- 47:51 – Bill illustrates and explains: crowbar at the hip
- 52:00 – Are you inadvertently increasing your risk of injury in the long term without realizing it? What things should you consider?
- 55:13 – Is Bill overemphasizing safety over maximum results?
57:59 – Going into detail about the risks of being in the crowbar at the hip position – deep squats, impingement, and effects on connective tissue - 01:03:33 – Question 7: When doing a leg press, what’s the ideal starting position?
- 01:05:04 – Question 8: Where can you find evidence of all these injuries from incorrect exercise form?
- 01:08:28 – Question 9: What types of injuries might potentially occur over time?
- 01:12:37 – Question 10: Are deadlifts a safe or useful exercise for people with back pain?
- 01:16:29 – Bill’s thoughts on glute bridges
- 01:19:03 – Question 11: Is blood flow restriction training useful?
- 01:25:55 – Question 12: Why are pullovers rated so low in Joint-Friendly Fitness?
- 01:29:02 – Notes on shoulder hanging and trying to treat shoulder issues and injuries
- 01:33:52 – Why you’re unlikely to see studies that prove harm
- 01:35:32 – A preview of what Bill is working on
People Mentioned & Selected Links from the Episode
- Bill DeSimone | Bill DeSimone on Amazon | Bill on Instagram | Optimal Exercise | Bill’s YouTube channel | Joint-Friendly Fitness YouTube Channel
- Arthur Jones | Nautilus | MedX | HIB Episodes
- Tim Ryan | Strong Life Personal Training | HIB Episodes
- Skyler Tanner | Official Website | HIB Episodes
- Mike Mentzer | HIB Episodes
- Arnold Schwarzenegger | Official Website
- Dr. Doug McGuff | Official Website | Body by Science (book) | HIB Episodes
- Dave Smith | HIB Episodes
- Dr. James Fisher | Dr. Fisher on Research Gate | Solent University | HIB Episodes
- Dr. Ellington Darden | Dr. Darden on Amazon | On Google Books
- Morgan Housel | Same As Ever (book) | Psychology of Money (book)
- Thinking Fast and Slow – Daniel Kahneman (book)
- “As millennials flock to high-intensity workouts, hip pain follows” (Washington Post article)
- 149 – Dr Jeremy Loenneke – How To Think About Muscle Growth Over The Long Term
- Spartan Health Regime – Anthony Bova (eBook)
520 – How To Build A Highly Successful Fitness Business and Turn It Into A HIT Franchise (with Jeff Tomaszewski)
519 – Is SuperSlow The Key to an Ultra-Successful HIT Business? What You Should Know (with Dagoberto Vila)
518 – The HIT Studio of the Future — This is What The Best High-Intensity Training Businesses Will Look Like (with Slowfit and Resistance Institute Founder Lucas Leal)
Question for Mr. DeSimone:
Would types of pulling exercises, such as rows, deadlifts, pulldowns, be more than enough stimulus for the gripping muscles?
Furthermore, would a pulldown be better exercise for the brachialis muscle instead of hammer curls?
If pulldowns are included in an exercise routine, is any forearm exercises needed for the vast majority?
Wondering
Marcrph