10 Exercises You Should Avoid for a Safer Workout

🚫Selectorizer ab machines are a waste of time and can be dangerous for your lower back.

🙅‍♂️Behind the head shoulder press can put your shoulders and neck at risk of injury.

🛑Smith machine squats have a limited range of motion and can lead to improper form and lower back issues.

❌Hip abduction/adduction machines can cause serious lower back injuries and are not necessary for working your adductors and abductors.

🌀Seated torso rotation machine puts excessive pressure on your spine and can lead to back injuries.

Are these exercises bad for both men and women?

—Yes, these exercises are not beneficial for both men and women. While the focus of this video is on exercises commonly performed incorrectly by men, women should also avoid these exercises to prevent injury.

What are some alternatives to these exercises?

—For core exercises, stick to traditional ab exercises like crunches and sit-ups. Instead of behind the head shoulder press, do front shoulder presses. Replace smith machine squats with regular barbell or dumbbell squats. Instead of hip abduction/adduction machines, use resistance bands for adductor and abductor exercises. For obliques, try cable wood chops and side planks. Replace upright rows with lateral raises. And instead of lap pull down behind the head, do regular lateral pull downs.

What are the risks of these exercises?

—These exercises often put your body in unnatural positions and lock you into a limited range of motion, increasing the risk of injury to your shoulders, lower back, knees, and neck. They also limit the activation of stabilizer muscles, leading to less results and muscle imbalances.

Can I still do these exercises with proper form?

—It is best to avoid these exercises altogether, as there are safer alternatives that provide similar or better results. Even with proper form, these exercises still carry a higher risk of injury compared to other exercises.

What exercises can I do to target specific muscle groups?

—There are various exercises you can do to target specific muscle groups. It is best to consult with a personal trainer or do further research to find exercises that suit your goals and preferences.

00:00Introduction to the topic of exercises that should be avoided due to the risk of injury and poor results.

01:13Explanation of why selectorizer ab machines are a waste of time and can be dangerous for the lower back.

03:27Discussion on the negative effects and risks of behind the head shoulder press.

05:45Explanation of why smith machine squats have limited range of motion and can lead to lower back issues.

07:58Discussion on how hip abduction/adduction machines can cause serious lower back injuries and are not necessary for working the adductor and abductor muscles.

09:56Explanation of the risks and disadvantages of seated torso rotation machine for the spine.

11:24Information on why upright rows can lead to shoulder injuries and impingement.

13:37Discussion on the risks and disadvantages of lap pull down behind the head for the shoulders and neck.

15:35Explanation of why leg press machine is bad mechanically for the body and puts excessive stress on the knees and lower back.