5 Of The Worst Exercises

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Not all exercises are created equal. While some boost your fitness, strengthen your body and help to keep you injury-free, others can do more harm than good.

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5 Exercises That Might Be Better Left Out Of Your Routine:

Why you should swap them for safer, more effective alternatives.

Behind-the-Neck Lat Pulldown

Why It’s Not the Best

This exercise places undue stress on your shoulder joints and increases the risk of rotator cuff injuries. It also forces your neck into an awkward, forward position, which can lead to strains and poor postural alignment.

A Better Option

Opt for the traditional front lat pulldown. Pull the bar down in front of your body to your chest, maintaining a neutral spine. This variation targets the same muscles without the added risk to your shoulders and neck.

Sit-Up

Why It’s Not the Best

Sit-ups can put a lot of pressure on your spine, potentially causing lower back pain. They also strengthen us in a forward flexed posture which we spend too much time in as it is. 

A Better Option

Planks are a safer and more effective alternative. They engage your core muscles without straining your back and also strengthen your shoulders and glutes. Plus, there are many variations to keep things interesting!

Upright Row

Why It’s Not the Best

Upright rows can compress the shoulder joints, and potentially lead to impingement syndrome. This exercise also puts excessive strain on the wrists, which can cause discomfort and injuries over time.

A Better Option

Try reverse flies instead. They effectively target your posterior shoulder muscles without the risk of joint impingement. Use lighter weights and maintain good form to maximize benefits and minimize risks.

Burpee

Why It’s Not the Best

Burpees are a very advanced exercise that requires a high level of strength, mobility, flexibility, coordination, and body awareness to perform them correctly. Most people’s technique is very poor when performing a Burpee. Add in the impact and the rapid transition and it’s a recipe for joint pain or injury to the knees, shoulders and/or wrists

A Better Option

Try splitting up the movement instead. For example, perform a squat and overhead press movement separately. Then a plank to pushup separately. By splitting up the movement, you’ll be better able to maintain control and good form. That will lead to better results and a lowered risk for injury. 

Seated Bicep Curl

Why It’s Not the Best

You most likely won’t hurt yourself doing a seated bicep curl so that’s the issue. Rather, it’s such a basic movement, why not add something else to it to provide more benefits.  

A Better Option

Try standing instead of sitting to involve your core muscles. Better yet, try standing on one leg while doing bicep curls to incorporate your balance system. You can add calve raises, 1 leg deadlifts, squats or reverse lunges to a bicep curl. Bicep curls are a movement that is very easy to perform well so you can easily integrate other movements for a full body exercise. 

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Yours in health & fitness,
Sherri McMillan