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.
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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
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.
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.
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.
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.
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.
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.
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.
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.
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?
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.
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!!!
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.
Save you guys some time
1) Ab Machines
2)Behind the head shoulder press
3)the smith machine
5) seated ab machine
7)lat pulldown behind the head
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
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!
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
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!!
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)
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).
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