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- Dumbbell Side Bends. When you want to cinch your waist and tighten your love handles, dumbbell side bends might be your choice of movement. The problem?
- Supermans. The superman is a bodyweight exercise known for targeting the lower back. However, "this exercise forces our lower back to overextend repetitively and only contributes to bad patterns and more back pain," Cheng says.
- Behind-the-Neck Presses. This popular bodybuilding exercise helps strengthen the shoulders, upper back, and triceps. However, it's one of the least effective exercises for building upper body strength because it can actually put a strain on your neck and shoulder muscles.
- Barbell Jump Squats. If you're trying to tone your glutes and legs, weighted plyometric exercises like the barbell jump squat might be top of mind. But when you use a barbell in exercises like this, you tend to add too much weight, which can put pressure on your back and joints, Cheng says.
Apr 18, 2012 · Learn some of the most common exercise “no no’s” to help you prevent injuries and pain, avoid impractical training adaptations, and maximize your results from only using the exercises that are best-suited for your training goals.
- Sit-Ups
- Cons: Why Are Sit-Ups Bad For You?
- Alternatives to Sit-Ups
- Tricep Kick Backs
- Cons: Why Are Tricep Kickbacks Bad?
- Tricep Kickback Alternatives
- Pseudo Pull-Ups
- Cons: Why Are Pseudo-Pull-Ups Bad For You?
- Psuedo Pull-Up Alternatives
- Chair Dips
Far too many people believe that countless sit-ups are the key to getting a six-pack. While this exercise will indeed cause fatigue of the abdominal muscles, you might be doing them at the expense of your spinal health. Sit-ups are not a functional movement of the human body. Aside from getting up from bed in the morning, how often do you flex your...
Causes excessive wear and tear of the spine through repetitive flexionWorsens your posture by encouraging a more rounded kyphotic positionThe abdominal core muscles are meant to stabilize your spine not encourage flexionCan lead to an increase in lumbar spinal injury, especially if you already have a history of lower back pain.The tricep kickback is a worthless exercise in my opinion. It is way too easy to do it with improper form, AND performing a full range of motion requires a good deal of flexibility. Secondly, you are severely limited by the amount of weight you can use in this exercise. It’s just too awkward to use any significant resistance as your shoulders have ...
Forces you to train each arm individually, which increases the length of your workout with little to no benefitPlaces a lot of stress on the shoulder and elbow joint from poor exercise mechanicsLimits the amount of weight that can be used due to the awkward starting positionI believe that everyone should do pull-ups/chin-ups on a regular basis. (I personally have a pull-up tower so that I can do them at home regularly.) This is the one I have from Amazon. But unfortunately, the name “chin-up” has done this exercise a great disservice. Somehow, many people have assumed that the point of the exercise is to get your chin...
Gives false reassurance that you are performing a full range of motion repetitionsCan cause neck painDips are traditionally a great compound exercise for the upper body. In essence, they are a much more difficult variation of a push-up. However far too many people are trying to perform this advanced exercise without adequate preparation. Even worse, a lot of workout programs recommend that beginners do a scaled variation of this exercise on a chai...
- Smith Machine Squats. Squatting on a Smith machine might look like a safe alternative to the squat rack. The reality isn't so clear. When you lower into a squat using a Smith machine, your back stays straight and almost perfectly perpendicular to the ground, which compresses and stresses the vertebrae, says Lou Schuler, C.S.C.S., co-author of The New Rules of Lifting Supercharged.
- Machine Leg Extensions. How often do you just sit around and kick out your legs? Probably not often — if ever. So why do so in the gym? "There's no functional benefit to leg extensions," says strength coach and personal trainer Mike Donavanik, C.S.C.S., C.P.T.
- Ab Machines. Sure, ab machines are a lot more comfortable than arms-behind-the-head sit-ups, but they can make it awkward to activate your core muscles correctly, says Jessica Fox, founder of Alchemy Nutrition & Wellness, and a certified Starting Strength coach, formerly at CrossFit South Brooklyn.
- Behind-the-Head Lat Pull-Downs. When performing lat pulldowns, the bar should always stay in front of your body. As in, always. "Otherwise it's a shoulder injury waiting to happen," says women's strength expert Holly Perkins, C.S.C.S.
- Behind the Neck Presses. Incorporating Behind the Neck Presses into your workout routine puts excessive pressure on your shoulder muscles. It can lead to undesired shoulder and neck pain, especially if you have poor shoulder mobility.
- Behind-the-Neck Lat Pulldowns.
- Dumbbell Side Bends. One of the main drawbacks of this exercise is that it involves excessive lateral bending and spine twisting, which will put unwanted strain on other parts of the body.
- Hip Abduction Machine.
Who has time to waste on ineffective, risky exercises? Not you. So ditch these seven moves that won't deliver the results you want -- and may even cause injury.
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May 20, 2021 · Discover the types of exercises and activities to avoid when you have sciatica, plus exercises that improve your flexibility, mobility, and strength.
