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TOP 5 Worst Exercises WOMEN Should Avoid (Stop Doing These)!!

By in Fitness

When it comes to strength training, the weights and the machines can be pretty intimidating. Many inexperienced gym-goers end up trying to mimic what they’ve seen or been told to get the results they are looking for. So, when you see the fitness fanatic burning out reps on a particular exercise, it doesn’t always mean their technique is most effective or safe.

I always say that it may be 100 ways to get to the same destination, but it doesn’t mean there isn’t a more efficient and more effective way to get there. It’s all about weight the risk and the reward. So, to save you a great deal of time and reduce your chances of injury, I’ve decided to share five exercises you need to stop doing NOW.

 

Don’t worry; I’ve included a sufficient alternative so you can switch those out for something better.

1. Behind the Neck Lat Pulldown

worse exercises to do

Why they’re bad:

Pulling down behind the head places excessive stress on the shoulder capsule, which can damage the rotator cuff and surrounding connective tissue. Also, the motion of pushing the neck forward to perform the exercise, increasing the chance of injury to the spine and neck. All of which can contribute to shoulder joint instability and impingement syndrome.

What you to do instead:

Lat Pulldown

worse exercises to do

Perform the lat pulldowns in the front, where the bar is brought down to your upper chest. This not only better for your shoulder joints, it has been proven to be more effective in building muscle.

2. Upright Row

5 worse exercises

Why they’re bad:

Upright rows cause the shoulders to move away from the body and rotate externally from an internally rotated position, which causes excessive force on the shoulder joint. The motion also puts your shoulders at a high risk of muscular impingement, as well as excessive stress on the wrists.

What to do instead:

Dumbbell Lateral Raise

5 worse exercises

Lateral raises are a safer alternative and they effectively isolate the medial head of the shoulder. They are not only great to do as a singular exercise; you can add them in as supersets or a burn out at the end of your workout.

3. Leg extensions

worse exercises to do

Why they are bad:

You often see the leg extension as a staple in many people’s leg routine. The thing about leg extensions, there’s no functional benefit to the movement. Functional exercises use your body’s natural movement in ways that apply to real-world motions. Also, your knees aren’t designed to carry weight from that angle, which could cause injury. While your injury risk is low, there are safer and more effective options.

What to do instead

Goblet Squats

The squat is a simple movement and the goblet squat is a great place to start to learn how to squat properly. You can use a dumbbell or a kettlebell, hold it at your chest, hinge at your hips as you bend your knees down to a comfortable level. On the way back up, drive through the heels and squeeze your glutes at the top of the motion.

4. Sit-ups

exercises not to do

Why they are bad:

This one may be a surprise but the more you understand more about the functions of the core, it’ll make sense. Your core is not just about getting that six pack, it is critical to just about every movement your body makes, including stabilizing your spine. Besides the many cases of people having neck injuries performing them incorrectly, renowned spine expert Dr. Stuart McGill has concluded that sit-ups may put you at a greater risk for disc herniation.

What to do instead:

Planks

Six pack abs are made in the kitchen, but if you want to build some solid core strength, do planks. Planks not only build strength, but they also build that essential core stability that benefits every other muscle in your body. There are plenty of plank variations, so don’t worry about getting bored of them.

5. Hip Abductor/Thigh Machine

exercises not to do

Why they are bad:

I know it looks like it should give you a good workout in the areas you want but the truth is it’s actually working very few muscles. The machine allows you to squeeze your thighs together or pull them apart. That’s pretty much it. It also puts a strain on the spine and overly tightens your IT band.

What to do instead:

Lunges

Outside of the gym, your thighs mainly work to maintain stability. So, single leg exercises – like the lunge – require those muscles to stabilize your body and hold you up. Lunges are great for building strength and strong thighs because they put your quads, glutes, and hamstrings to good use.

So, as long as you have a good nutrition strategy, you’ll be well on your way to getting great results and creating the body you want

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Anthony D Brice CPT loves Burpees (I really don't), hates walking around barefoot, and cherishes going on adventures with his family. He founded a groundbreaking coaching firm dedicated to helping people transform their bodies and their lives. It's called the Impower Group and you can join the 10,000+ follower-family at anthonydbrice.com.
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