More Gym Exercises to Avoid, and What to do Instead

Last week I listed three exercises that I see folks in the gym working into their routines that are ineffective and potentially harmful. These included Behind-the-Neck Lat Pulldowns, Upright Rows, and Sit-ups. I also listed several alternatives for each of these that are considered safer and more effective.

This week, I’ll continue with three more popular gym exercises that could be harmful or could be improved upon.

Three exercises to avoid would be:

1. Smith machine squats: This exercise can limit natural movement and increase the risk of injury to the lower back, hips, and knees.

2. Leg press machine: This exercise can put excessive stress on the lower back and hips and can lead to imbalances in the muscles of the lower body.

3. Behind the neck tricep extensions: This exercise can place unnecessary stress on the neck, shoulders and elbows and increase the risk of injury.

Again, it's important to remember that these exercises may be safe for some people to perform but for others with pre-existing injuries or conditions, it's best to avoid them. It's always best to consult with a trainer or doctor before starting any new exercise routine.

Alternative Exercises

Instead of Smith machine squats, you can try:

1. Barbell squats: This exercise allows for natural movement and strengthens the muscles in the lower body.

2. Goblet squats: This exercise is done with a dumbbell and is a good option for those who are just starting out or who have knee or back pain.

3. Pistol squats: This exercise is a single-leg squat and can be done with or without a weight.

Instead of leg press machine, you can try:

1. Barbell squats: This exercise allows for natural movement and strengthens the muscles in the lower body.

2. Dumbbell squats: This exercise is similar to barbell squats but is done with dumbbells instead.

3. Box squats: This exercise is done with a box or bench and is a great way to improve form and target the glutes and legs.

Instead of behind-the-neck tricep extensions, you can try:

1. Overhead tricep extensions: This exercise targets the triceps and can be done with a dumbbell or barbell.

2. Diamond push-ups: This exercise targets the triceps and can be done with or without weights.

3. Tricep kickbacks: This exercise targets the triceps and can be done with dumbbells or a resistance band.

As with all exercises, it's important to maintain proper form and technique to avoid injury. If you're unsure how to perform these exercises, it's recommended to seek guidance from a personal trainer or physical therapist.

Sources:

• American Council on Exercise (ACE): a non-profit organization that provides research-based education and certifications for fitness professionals.

• National Academy of Sports Medicine (NASM): a leading certification organization for fitness professionals that offers evidence-based education and training.

• International Sports Sciences Association (ISSA): a certification organization for fitness professionals that provides science-based education and certifications.

• Fitness magazines such as Men's Health and Women's Health that feature articles and advice from fitness experts.

It's important to note that this information is intended for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a physician or other qualified healthcare provider before starting any new exercise program or making changes to your current exercise routine.