The next time you go to the gym, take a look around: you’ll probably see all kinds of exercises, some good and some not-so-good.
Read on for our list of the worst exercises — the ones you should avoid at all costs. If you currently have them in your exercise routine, try our alternatives, which are far more effective and take your body to the next level.
Editors note: Senior Athletes with existing Lower Back and other spinal/Joint Injuries are not served well by exacerbating these issues any further in their pursuit of a healthy active lifestyle.
1. SITUPS AND CRUNCHES
Your core — which consists of your rectus abdominis, external and internal obliques, transverse abdominis, pelvic floor, etc. — is designed to help your body stabilize and brace against twisting and bending (not generate it).
and crunches, however, eliminate the bracing and put your body into bad positions: You pull your neck forward, round your shoulders, flex your spine and put a lot of stress on your lower back. (It also goes without saying that you should avoid the situp machine too for those reasons.)
Instead, choose ab exercises that help you maintain a good posture throughout the exercise. If you want to take your core strength to the next level and get washboard abs, try our super effective 14-day plank challenge: It uses many different variations to blast your midsection from different angles to test your muscles (and your mind).
2. SMITH MACHINE EXERCISES
Also, because the bar follows a straight path, you don’t get to improve your stability or balance and you won’t get the same muscle gains you’d like. Researchers found that free-weight squats and free-weight bench presses activated more muscles than doing the same exercise on a Smith machine.
Remember what we said about how the core is supposed to move? Well, the vertebrae of your spine at your lower back can only twist 13 degrees in each direction, which is tinier than one hour on a clock. But the seated twist machines actually crank your body well beyond that range-of-motion.
You might see these done in gyms or even physical therapy centers in an effort to “strengthen” your lower back. But the problem is it cranks your lower back into hyperextension while putting tremendous load and compression onto your lumbar spine. (Most people have a lower back that’s already too extended, which creates something called “lordosis.”)
Try the single-arm farmers carry: Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed, then walk. Maintain a neutral lower back and don’t arch excessively.
3. SEATED TWIST MACHINE
Remember what we said about how the core is supposed to move? Well, the vertebrae of your spine at your lower back can only twist 13 degrees in each direction, which is tinier than one hour on a clock. But the seated twist machines actually crank your body well beyond that range-of-motion.
If you want to improve your rotational strength, try the kneeling Palloff press. Get on both knees and set a cable handle to chest height. Facing perpendicular to the cable, bring the handle to your chest, and push it straight forward. Do it facing both ways. You have to brace your trunk to resist twisting and turning, which fires your core and keeps your spine in a safe position.
4. SUPERMANS
You might see these done in gyms or even physical therapy centers in an effort to “strengthen” your lower back. But the problem is it cranks your lower back into hyperextension while putting tremendous load and compression onto your lumbar spine. (Most people have a lower back that’s already too extended, which creates something called “lordosis.”)
Substitute supermans with another exercise if it’s a part of your current fitness program. Instead of directly targeting your lower back, focus on strengthening your entire trunk — back, abs, obliques, etc. — with core exercises where you maintain great posture throughout.
Try the single-arm farmers carry: Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed, then walk. Maintain a neutral lower back and don’t arch excessively.
5. BACK EXTENSIONS
This popular exercise targets your shoulders and traps. Unfortunately, it’s one of the worst exercises you can do for your shoulders because it impinges your shoulder joints. The upright row actually forces you to internally rotate your shoulders and pull a heavy weight while in a poor position, which can lead to all kinds of problems.
Avoid any upper-body exercise where you pull or push from behind your neck because it puts tremendous strain on your shoulders. In a behind-the-neck position, your shoulders are almost at their maximal limit on extension in those positions — throwing weight on top of it just adds more strain to a fragile area.
Always do lat pulldowns, chin-ups, pullups, etc. toward your collar bones; if you’re going to press a weight overhead, start with the barbell at your collar bone or use dumbbells or kettlebells.
6. UPRIGHT ROW
This popular exercise targets your shoulders and traps. Unfortunately, it’s one of the worst exercises you can do for your shoulders because it impinges your shoulder joints. The upright row actually forces you to internally rotate your shoulders and pull a heavy weight while in a poor position, which can lead to all kinds of problems.
Instead, to build strong and wide shoulders, replace upright rows with the dumbbell overhead press. It targets your upper body without adding unnecessary (and impinging) stress to your shoulder joint.
7. BEHIND-THE-NECK LAT PULLDOWNS OR BEHIND-THE-NECK PRESSES
Avoid any upper-body exercise where you pull or push from behind your neck because it puts tremendous strain on your shoulders. In a behind-the-neck position, your shoulders are almost at their maximal limit on extension in those positions — throwing weight on top of it just adds more strain to a fragile area.
Always do lat pulldowns, chin-ups, pullups, etc. toward your collar bones; if you’re going to press a weight overhead, start with the barbell at your collar bone or use dumbbells or kettlebells.
Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.
