Top 7 Exercises to Avoid
Learn which exercises cause injuries and should be avoided. Plus, 7 recommended substitutes for dangerous exercises.
Ben Greenfield
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Top 7 Exercises to Avoid
While it may seem intuitive that any form of exercise is probably good for you, there are some exercises that may actually cause joint damage or put you at high risk for injury. Unfortunately, just because an exercise apparatus is at a gym or health club does not mean it is safe. While poor form on any exercise can turn an otherwise safe move into a risky activity, there are some exercises that should be completely avoided, even if you can do them with good form.>
Here are the top 7 exercises to avoid, along with better alternatives that get you better (and safer) results:
#1: Machine Side Raises
This is a machine on which you sit, and then raise your arms out to the sides, with resistance provided by pads somewhere in the region of your upper arms. The problem is that this machine “locks” your shoulders into a range of motion that can actually cause rotator cuff pain, and impingement, which is the compression of soft tissue under the bones in your shoulder. A better alternative would be dumbbell side raises, which work the same shoulder muscles, but give your shoulders significantly more freedom of rotation.
# 2 and #3: Machine Adductor and Machine Abductor
The machine adductor and abductor are advertised as a great way to tone or work your inner and outer thighs. The problem is that when you sit, and then attempt to internally or externally rotate your hips, it can place a great deal of pressure on your low back. In addition, these seated hip machines burn an extremely small number of calories compared to others. Instead of using the machine adductor (inner thighs), try straight leg side cable kicks, and use bent leg side cable kicks as a substitute for the machine abductor (outer thighs).
#4: Behind-the-Neck Lat Pulldowns
The lat pulldown is a popular gym exercise for strengthening the upper back and toning the muscles behind the armpits. But if you look at the instructions or diagram on most machines, many instruct you to pull the bar down behind your neck. However, this can compress nerves in your upper spine and lead to upper back and neck pain. So while the lat pulldown machine is a good exercise, you should pull the bar down to the front of your chest, as shown in this video.
#5: The Seated Rotation Machine
Similar to the adductor and abductor machines, it can be very stressful on the low back when you attempt to perform an exercise that involves the hip or abs while you’re in a seated position. That’s exactly what the seated rotation machine requires. You sit while twisting your torso from side to side. But you can protect your low back, burn more calories, and also work your leg muscles by choosing a standing torso twist exercise instead.
#6: Crunches
In the article, 10 Flat Stomach Alternatives To Crunches, you learn that repetitive bending and extending of the spine during a crunch may actually harm the discs in your low back. Since crunches also don’t burn many calories, there is a myriad of alternatives that will get you much faster results if you want a flat stomach. So check out my 10 favorites 10 flat stomach alternatives to crunches!
#7: The Smith Machine
This machine, which is traditionally used for exercises like squats or overhead presses, is comprised of a large rack that holds a barbell in special tracks. These tracks keep the barbell moving straight up and down in a consistent pattern. However, because the barbell moves straight up and down, it often “locks” your body in movement patterns that are unnatural. For example, if you put a barbell on your shoulders and do a squat, that barbell moves in an S-Pattern as your body moves through its natural range of motion. But on the Smith Machine, the bar is moving in a straight line, and this can keep your body from moving properly and cause back, hip, or knee injuries. So when it comes to exercises like the shoulder press or squat, simply opt for free weights like dumbbells or barbells instead.
As you can see, most of the exercises to avoid involve fancy contraptions or machines that just don’t allow your body to move through its natural range of motion. Whenever there is a free weight, cable, or body weight alternative, I recommend you choose that instead.
If you have more questions the top 7 exercises to avoid, then share them in Comments or on the Get-Fit Guy Facebook page!
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.