Useless Exercise You Say?!
Say it isn’t so?! Yes – there are some exercises that are just plain useless and can even cause you harm. Who wants to waste their precious time working out, and then realize they’re doing it all wrong? Here’s a list of exercises that you should cut out of your work-out routine ASAP:
Crunches On The Floor:To be honest, the traditional crunch is kind of pointless. Crunches target such a small group of muscles and not to mention can be dangerous. Those little exercises you’re doing to build that 6-pack can actually cause serious damage to the discs in your spine. The stress put on the discs during a crunch is enough to cause herniation. Whoa!
Don’t, worry – we have some good news. There are great alternatives to achieve your dream abs. The basic plank is one of the best abdominal exercises you can do. It doesn’t stress the spine and overall is more dynamic than the basic crunch. If you are advanced, take it up a notch with torso twists, side planks, or crunches on a stability ball.
Triceps “Bench” Dip:Professionals now consider the tricep dip and related bicep dip to be contraindicated exercises. That means no one should do them, ever, for any reason. It turns out that these exercises put excessive stress on on your shoulder muscles.
A great alternative is the simple tricep extension. While kneeling, hold a dumbbell in one hand and start with the upper arm parallel to the ground and the elbow bent at 90 degrees. Extend your arm backward at the elbow until it is pointing straight behind you. These exercises are simple, safe, and effective for developing the triceps.
The Smith Machine Squat:The Smith Machine was designed to make doing squats with added weight a littler easier. In reality, the only thing a Smith Machine does is make squats more dangerous. The Smith Machine forces you to do squats in a vertical movement which puts a lot of stress on your knees and lower back. Even if you use the machine in reverse to strengthen your shoulders or biceps, you can cause nerve impingement. Just face it, there really is no safe way to use the Smith Machine.
We have you back! There are plenty of even better exercises to shape that backside of yours. Step-ups and walking lunges are some of the best booty exercises that strengthen your lower body, while being safe!
Round Back Deadlifts & Barbell Rows:Round back lifts are a great way to lift a lot of weight. They are also one of the best ways to cause serious spine damage. Yes, bending at the waist and rounding the back to lift objects is a natural movement, but that doesn’t automatically make it safe. Round back exercises force the spine to accommodate too much weight. Given the human spine is our weakest structure, it is a good idea not to test it by loading too much weight on it.
If you are looking to strengthen your back, then there are alternatives to deadlifts and barbell rows. For light exercise, consider the hip bridge, which targets the lower back, gluteal muscles, and your abs.
45 Degree Leg Press:If this is your go-to lower body exercise, stop now! The 45-degree leg press is not functional. It prevents the lower back from moving, meaning your back cannot assist where it would otherwise. Even worse, it can cause disc bulge if you are loading too much weight.
Great alternatives are similar to the Smith Machine exercises– step-ups and walking lunges. Both of these exercises work your legs in a very natural position that will not put excess strain on your back.