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10 Exercises All Men Should AVOID!

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These are 10 exercises all men should avoid. Not only should you stop doing these exercises but you should never do them again. These are the worst gym workout mistakes if you're trying to avoid an injury. You'll learn about exercises that cause shoulder impingement, lower back pain, and knee problems. 🔥 FREE 6 Week Challenge: https://gravitytransformation.com Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/ How many times have you done an exercise and then as soon as you finish you feel pain. You might feel it in your lower back or your shoulder, but you find yourself thinking did I do something wrong or does this exercise just suck. Well it really isn't always you. There are a lot of exercises out there that are plain bad for you and they only continue to exist just because they've been passed down from one misinformed gym bro to the next, and noones been smart enough to realize that these common exercises are no good. So today we're going over 10 exercises that all men should avoid, and these exercises aren't only exclusive to men. Women should avoid these exercises as well, it's just that in this video we'll be sticking to exercises that i usually find men doing wrong. The very first one that I want to start with is actually a group of exercises that guys are drawn to like moths to a flame. I'm talking about all the selectorizor ab machines at your local gym. The machines that you usually start by sitting down pulling out the pin, selecting your weight, then grabing some handles behind your head and doing crunches. These machines are not only a waste of time, but they are also dangerous for your lower back. All these selectorizor ab machines are locked into a range of motion, meaning that your joints and your disks can't travel down their natural path, you can only travel down the path that the machine has set for you. Even if you adjust the machine to your body perfectly, which by the way is very hard to do, but even if you somehow had a machine customized for your body you can still easily run into lower back issues because you're still locked in a set range of motion throughout the entire exercise. Besides a greater potential for a lower back injury you will also get significantly less results from these machines than if you stuck to regular ab exercises like crunches, hanging knee tucks, and declined situps. The reason is once again due to the fact that your locked into a range of motion. The core's main responsibility is stabilization. And it's important to improve your functional core strength because your core isn't only responsible for stabilizing your trunk but it stabilizes your whole body. It is the bridge that connects your lower body to your upper body. When you're locked in a range of motion you take all of the stabilization normally required for ab exercises out of the movement. The really ironic part is that those abdominal stabilizer muscles that you're not working on these machines are very important to strengthen in order to prevent the lower back injury that you'll likely experience on one of these machines. Due to the fact that you're not working your stabilizers you're missing out on all of those deep tissue abdominal muscles like your transverse abdominus and your only targeting mostly your rectus abdominus which is the very outer layer six pack looking muscle. The transverse abdominus is very important to work because not only does it help prevent injury, but it also pulls your stomach in keeping everything nice and tight giving you that flat stomach look. If you want to make your ab exercises tougher use weights by simply holding a dumbbell or a plate either behind your head or accross your chest while doing regular traditional ab exercises. Once again if you don't know where to start start with exercises like stability ball crunches, declined situps, and hanging knee tucks. The next exercise you should avoid is the behind the head shoulder press. First off there is absolutely no advantage to going behind your head. None. Even though I'm sure some old school guys will be disagreeing with me in the comments below you can research this yourself and you'll find that when you go behind the head you're still targeting the same muscles that you would if you went in front of your head and there's no advantage when going behind your head that will allow you to build your shoulder muscle faster. Instead what will happen when you go behind the head is you'll be putting your shoulders in a very compromised position. To go behind your head you'll have to externally rotate your arms outward putting your rotator cuff in a very unstable and weak position. This will immediately require you to lower the weight that your using for your shoulders. This already creates a huge disadvantage when compared with just going in front of your head with a heavier weight. By lifting a heavier weight in front of your head you'll get more strength improvements and more muscle gains
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Text Comments (3646)
kigwana ivans (25 minutes ago)
How the hell on earth are leg presses bad? Stop misleading people with information you cannot back up with any proven source
Ghost Senshi (1 hour ago)
I'd have to disagree with some of the leg stuff but only to a point. The hip -duction machine is useful, with light weight, to warm up the inner thigh, I've found much better success with stable barbell squats than without it. Secondly, the leg extension and curls. Again, light weight only, but used to warm up muscle groups and lubricate your knee in preparation for barbell squats. It has helped a lot with no knee soreness during or after squats than without them. Also the hamstring curls really helps to define those hams so your butt doesn't look like a chicks butt. Hyper back extension is great, using body weight and only a couple sets, to warm up for squats or deadlifts. As for things I 100% agree on that should never be used is behind the neck press, upright barbell row and squatting with a smiths. In no situation has any of those provided any benefit over incoming injury.
theonlyX heart (1 hour ago)
Keep it simple
Tyler James (2 hours ago)
Anybody else back start hurting after watching this video lol.
alex alemdar (2 hours ago)
I will make a good result of the video to not waste times : avoid every fucking exercise
alex alemdar (2 hours ago)
Thank you so much
Assinine Syndrome (3 hours ago)
Basically every machine is bad for you. :(
Angel 32001 (3 hours ago)
So you’re saying to not do leg press, leg curls and leg extensions?! That’s weird cause after months my legs are stronger and bigger thanks to exercises🤔
smaller cathedrals (4 hours ago)
There really are no sources to support his claims. I'm not saying he's wrong, he makes valid points (especially in regards to all that behind-the-head nonsese) but then again, there will be dozens of videos claiming that they're right. For example, he argues you should avoid crunch machines because they focus on a specific group of muscles and leave out others. Other videos argue that this is what makes them effective. Without proper research and findings it comes down to opinions.
TheJoshua24681011 (4 hours ago)
Hank hill got ripped
Avi fox (4 hours ago)
No gym for me from now...convince me not to
lorenzo magazzeni (5 hours ago)
So the are OK for women... I'm joking - I'm a gym rat and agree
Gombár József (5 hours ago)
As far as im concerned the machines are much better for beginners because its less likely that they will cause serious issues to themselves.
GOURANGAAA AAa (6 hours ago)
You talk too much for a click bait.. fucking quarter of an hour waffle
gone 4it (7 hours ago)
Thanks man this was 👍
Lasus Naturae (8 hours ago)
Just get a labor-intensive job bam problem solved now you get to work out and get paid for it
mostafa t.k (9 hours ago)
I agree with you for most of what you said but here’s what I got from the video, every machine is bad cause they are almost all have locked range of motion ,, am I right?
Daniel M (10 hours ago)
Omg, so many dumb and stubborn folk out here 😂 Good luck with lifting very heavy weight and screwing up parts of your body. Do me a favour and visit channels such as Athlean-X and ScottHerman to educate yourself.
Nathan Davis (10 hours ago)
Good video a lot of info.
Vamshi Bandi (10 hours ago)
Thank you for the informative video. It really helped. Can you recommend the safest/effective ways to do pull-ups and types of squats?
Robert Moore (11 hours ago)
My back hurts just watching this video.
LTC (11 hours ago)
Really interesting video. That's an important point I was asking myself about: are those exercises and motions are a natural way for the body to work or are they dangerous? You answer to this question. Now it's clear avoid non natural motions and risky positions is really important to avoid injuries and get better result at same time.
Daniel ST (11 hours ago)
HipFit SoooGood (11 hours ago)
Ugh, no offense guys, but it's always bothersome when someone says to avoid any exercise. Our job as trainers is to encourage exercise, not discourage. You give good options, but the "bad" exercises you mentioned are still better than doing nothing. It's always a good idea to review those gym machines with a certified trainer. I do like the anatomy pictures you provide here because they are educational. Everyone, please don't be discouraged by this sensational video. All exercise is worth a try, but mix it up.
Sandeep kn (11 hours ago)
Good one
draaditya bajaj (13 hours ago)
Good demonstration of positions. I always had issues with leg press machine, and i thought i was the only one.
Mads Nielsen (13 hours ago)
I feel like this video is reaching into profound layers of sports science and fitness, that you maybe cannot be held accountable for. A personal trainer and professional fitness model is in no way authorised to speak of injury incidence, epidemiology or biomechanics/physiology. I'm down with the 'free weights' and functional movement patterns, but to say that machines are downright dangerous, or that the glenohumeral joint is unstable in external rotation, is nowhere near true. Lastly, some credibility is lost in this video, when trying to stick to proven facts (lets say science or 'data'), but not referring to a single study yourself. Nothing wrong in speaking your mind, or presenting opinions, but make sure that you claim this video contains opinions/personal experience, and not facts :) Have a nice day.
Imran Rasooli (14 hours ago)
Well u forgot what we should do instead of that last back exersize. I like doing that for that part of my back, well I don't know any other exersize for that. Why didn't u say what we should do? I'm so annoyed now. But gave u the like anyway for the rest of the video.
daniel gunner (14 hours ago)
My workout is still superior. 3 x 40 pushups, 3 x 75 sit ups, bike ride. Do it 4 times a week.
Semi (15 hours ago)
So basically, always take inconsideration how your body would build the muscle naturally. Avoid motions that artificially provide resistance.
OHIOspikey (16 hours ago)
I agree with everything in this video except for the hip ad/abuductor machine. I loved that machine when I went to the gym. It seemed like I was getting better looking thighs with it. I also have a thing against lunges. I think most people do them unsafely and that squats are simply better overall.
Sir Joelsuf (18 hours ago)
I'm very glad behind the back Overhead Press was included in this. I think I may have got a shoulder injury because of it. The push press should be included here as well. There is also no reason to do a push press in most cases. And the smith machine...Why does ANYONE use it?
Troneous (20 hours ago)
What if you can't do barbell squats because of mild Scoliosis? Alternatives please. So far lunges and?
FR (20 hours ago)
Thanks man
Thegrandman (20 hours ago)
You are a complete idiot. Arnold would do all of these exercises and he is fine so learn what you are talking about
Jermaine Mclean (20 hours ago)
Thank you, great insight!
LTrain3386 (23 hours ago)
Thank you to the trainer and team that put this video together, and for sharing it publicly to boot! I loved the "Top 10" format (knowing that helped me stick it out for the full 14 minutes) and the graphics and captions helped reinforce the points made in the monologue. Although thankfully I have never suffered a serious injury during resistance training, I can also say that in my teens and much of my twenties, I used to do at least half of these exercises (particularly the machines... a/k/a paths of least resistance) regularly in my workouts. I didn't know any better! Through a greater study and understanding of body mechanics, I have since disabused myself of basically all of these ridiculous exercises (behind-the-head shoulder press, seriously!?), as they not only unnecessarily increase the risk of injury, but also in most instances are quite INEFFICIENT for strength and power gains. While much of the content of this video would seem to be intuitive to most lifters, I really appreciate the specificity and illustrative videos and graphics which leaves little doubt that these 10 exercises should be scrapped wholesale in favor of alternative exercises targeting the same areas that are much more natural and functional for our bodies.
Carlos Perez (23 hours ago)
Many gyms only have Smith machines now .
Carlos Perez (23 hours ago)
Not trying to make fun of any one but when I see people who are very over weight and all they do those ab machines , do they really think they will see there abs anytime soon doing crunches ?!?
Hadkek (1 day ago)
Great video but I wish it was more inclusive towards men & women.
origonalGriffin (1 day ago)
yeah right, like I’m taking advice from someone smaller than me
Masta MizClix (1 day ago)
As a personal coach and physical therapist, I wholeheartedly approve of this video! great content, great explanation for beginners and although I didn't agree with some of the minor details, just an all-round great video!!!
Zaquariu5 (1 day ago)
Could have been more clear about what to do correctly and what to actually avoid all together. Upright rows are terrible!
I never liked the leg press. It always just felt wrong, more like I was being crushed than I was lifting a weight.
Jacob Ramos (1 day ago)
Damn. I guess I got to quit my planet fitness membership
anTenorfr (1 day ago)
Funny I see this video in my suggestions because yesterday I actually did some exercices on a abductor machine and today I can't even walk beacause of the pain I have between my legs.
Justin Side (1 day ago)
I'll keep doing it "wrong in ab machines " then. Because I won't stop going to the gym because this crossfit douchebag is telling me that I'm "doing it wrong" psh
David Alvarado (1 day ago)
Every time I work lower back I injure it.
andi arpo (1 day ago)
Thanks, very informative. If you want some free advice from a stranger on the internet, try to work on your pronunciation. You sometimes mix up some sounds and it is a little distracting.
jay daniels (1 day ago)
I know all the leg press heroes who load 10 plates on each side are not going to take this news well 😂
Gavigg75 (1 day ago)
What if a threw you on top of your head and you don't train behind head you will come crashing down on your head
Brian Tucker (1 day ago)
So, basically, I'm doing everything wrong. I'm glad I'm just starting out. Thanks for the tips!
Aaron Hauth (1 day ago)
Whoopsies, I definitely have done #2. Will avoid doing squats on that machine like the plague! Thanks for the vid!
Tmaxtt (1 day ago)
There were only really 3 exercise in here that should be labeled “avoid” the others are simply making sure you perform them correctly and use moderate weights. Machines aren’t as bad as you make them out to be. What they do is help with isolation of muscle groups by minimizing he use of synergist muscles which isn’t wrong. What was said about the spine not being naturally designed to go beyond neutral is probably the biggest incorrect statement with regards to physiology stated among a few others that I can let slide. The correct statement is that there is less ROM when your spine moves an anterior direction vs an superior direction.
Rahul Nagar (1 day ago)
Boring video
Joe Chill (1 day ago)
All the machines mentioned are so stupid. I didnt need this guy to tell me. Users of these machines look rediculous
Turki Kaboha (1 day ago)
So we don't go to the gym?
Joe Chill (1 day ago)
I look down on people that do ab machines
Gürkan Değirmenci (1 day ago)
So what should ı do instead of Leg Extension and Leg Curl ??
Ricardo Espinel (1 day ago)
According to you is there any machine we are allowed to use?
30dynamo (1 day ago)
I love doing lower back extension its actually made me stronger on that part how is it bad? I don't get it
Marcin Pakos (1 day ago)
Hi! Please show me the real regular pulldown for back ? :-)
John Edward Sagun (1 day ago)
Zero sense for the behind the head. You are are telling me that every Olympic lifter is doing it wrong?
Walter Iaea (1 day ago)
I get more back pain doing a proper free weight leg squat then the no pain that i get from the leg press machine.
kigwana ivans (35 minutes ago)
I also disagreed with the leg press exercise. I've NEVER got an injury with that exercise.
Dimitrije Marković (1 day ago)
So basically for legs just do squats?
razumfrackle (1 day ago)
Lat pull down behind the head, guilty as charged. I realized I was making a mistake years ago.
How the fuck do you handle to make 15 minutes video out of 2 minutes material? Unwatchable waste of time
TM Fitness (1 day ago)
Good nocebo job.
Eduardo Martinez (1 day ago)
Actually you get more concentration on focused muscles lol. You really need to do all exercises. Pick a good weight and don't try to show off!
Martin Gonzalez (1 day ago)
Save you guys some time 1) Ab Machines 2)Behind the head shoulder press 3)the smith machine 4)Hip abduction/aduction 5) seated ab machine 6)upright row 7)lat pulldown behind the head 8)Leg Press 9)leg extension & leg curls 10)back hyperextension machine
I do upright rows and I always get pain in my left shoulder area and it always just tough it out. And doing the test I do have a pinched nerve in the areas that are shown. Thank you for the alternative exercises
Patrick Brown (1 day ago)
Decent list until leg curls and extensions.
Matthew Motley (1 day ago)
If you are for real about this crap then I’m pissed. This is my SECOND major shoulder impingement injury and it comes after months of doing my old routine as presented in The Abs Diet by David Zinczenko. The high pull is damn near non-negotiable in that book and there has been SEVERAL revisions. As much pain as I’m in right now, if it turns out that book is to blame after all these years, I’m going to be FURIOUS! I’m going to start looking for book reviews on this book and if I see lots of shoulder impingement, not only am I gonna contact the author on Twitter (he WILL answer you, I’ve contacted him before), I’ll link THIS video AND whatever shoulder impingement reviews I find. Who would’ve thought a nearly 15 year old routine in an old book was why I’m in so much pain right now doing rehab exercises for 3 hours a day? Man I’m pissed right now, THANKS FOR THE INFO seriously, I’m going to PERMANENTLY erase that exercise from my routine, among others! You might be saving my shoulders for life right now!
Anthony Long (1 day ago)
For the ab machine, i realized the lack of progress in developing the abdominal muscles. That and i felt my lower back hurt. I was like “screw this” after using it a couple times. I never do any behind-the-head workouts. I used to use a smith machine just so i can get used to proper form for squats. After a couple reps i got rid of the machine. Honestly when I use the abductors, adductor machine, i have not felt any back pain. But that’s just me. However, i also use resistance bands The torso machine doesnt exist in the gym i go to. Guess im lucky I dont do the upright row Screw the lat pulldown. Tried it once and it didnt feel good I do leg press machines but not with my legs elevated I do leg curls to rehab my legs. I never do the back hyperextensions. That’s just a back injury waiting to happen
Whats up guys! I have a question that may sound stupid after this video, but os somthing i really like to don Are behind the head pull ups bad? Or is ther a proper way to do it?
iSamilicious (1 day ago)
Thank you! I just started going to the gym two weeks ago and most of my information comes from YouTube videos. Girls are obsessed with most of the machines you showed so I've been doing that as well. Thank God I found this video!!
Z K (1 day ago)
I'm guilty of the upright row lol, thanks for this!
Archodus Vaxal (1 day ago)
+Gravity Transformation - Fat Loss Experts What if a person has low muscle tone? If someone's natural more flexible?
Upshift Z71 (1 day ago)
their own minds.
Phranger (1 day ago)
the only exercises men should avoid are leg day exercises.
James Fralic (1 day ago)
Being into weights for over 30 years I have to say, you are completely correct in everything that you explained. I have suffered injuries you mentioned in the video. You have really done your research and anyone watching this and follow what you have explained will benefit greatly and avoid injuries. I would like to add one important thing that I have learned to be the most helpful of all the years I have been training. Go to the gym to stimulate muscle, not lift weights. What this means is, your body is going to respond to how well the muscles are being stimulated. Too much weight will add compound muscle activation and actually will result in less stimulation of a chosen body part. If you can't feel the muscle working, you are not stimulating it very much. (most likely lifting too heavy)
Berrian (2 days ago)
i've got a serious lower back injury due some of those exercises you mentioned. The leg press machine have damaged the lower of my spine (vertebrae pinching) and since then i'm a little lame. I periodically have cramps in my left leg (the hurted one).
Alex Alanis (2 days ago)
Thanks 🙏
MOTOX (2 days ago)
Willy Beamish (2 days ago)
liked, subbed, great vid
Joseph Savage (2 days ago)
Free weights are what give the most injury, btw Smith machine benches are extremely effective and good for you
Fresh Nation (2 days ago)
Thanks this really helped
Nerevar22g (2 days ago)
woooow this explains alot.... thank God i found this video
JAB (2 days ago)
Almost 2 decades ago, the coach at the local gym told me to stick to freestyle exercises mostly... I'm thankful to him for that advice....
Chris de-Jonk (2 days ago)
All true.. I have tried all these some are still in my routine and they do cause me discomfort sometimes
David Maxwell (2 days ago)
hi everyone ,if anyone else wants to learn about head poses try Neck Mender Blueprint (do a google search ) ? Ive heard some pretty good things about it and my buddy got cool results with it.
michael brown (2 days ago)
Basically... lose the gym payment and just workout at home with free weights.
Dialor tese (2 days ago)
Did all of the mistakes when I was around 15 haha, still have problems with my shoulders
shiizzl dizzl (2 days ago)
Jesus dude - check your facst. You can't say that this and that is bad for everyone.. depends on what problem u'r having... Youtube your source for 50/50 Bullshit
Ct Tv (2 days ago)
Great video
Sam Mendez (2 days ago)
Awesome information will pass on🔥🔥🔥🔥❤️❤️❤️🙏🙏🙏!!!!
Swanni Gator (2 days ago)
Dude, just shut up you have no idea what you're talking about.
Mr Sanjose420 (2 days ago)
Your awesome. Thank you
Adar Anaki (2 days ago)
GREAT After Effects WORK!
Mikey Sal (2 days ago)
Some exaggeration with behind the neck standing lifts, but overall agree.

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