By: Betsy Stevens NCCPT | Click here to find me on Facebook
If you ask any Personal Trainer if there is an exercise that you should avoid doing, you are almost guaranteed to be hit with one of the 4 common moves listed below. These are exercises that are anatomically incorrect and have the potential to cause very serious injury, and sometimes even permanent damage, to your joints, muscles and nerves.
I’m not the only Personal Trainer who knows these 4 moves can cause harm, you’ll hear from others as to why they feel the way they do and what you can do in place of those exercises to safely get the results you desire!
[TO SEE A VISUAL OF ALL EXERCISES PROVIDED, CLICK THE UNDERLINED BLUE LINKS]
The Ab Roller: “The ab roller is when you rollout on the floor while lowering your hips and torso to the ground. Some people have a strong enough back to support the motion of this exercise; however, most people do not have the back strength and it puts them at a high risk for lower back injuries. Those who already have back problems run an even higher risk of obtaining an injury.” –Amy Farmer; NASM
Replace with: Plank –> Targeted Muscles: Upper/Lower/Middle Core, Obliques & Lower/Middle Back
Behind the Head Lateral Pulldown: “I hate it when people do this one because it takes the spine out of alignment. They end up protruding their head and neck forward which results in injury.” –Julie Ross; NASM, MastersDegree in Exercise Science
Replace with: Wide-Grip Lateral Pulldown –> Targeted Muscles: Lats and Traps
Back Extension on the Oblique Machine: “This is when people lean really far forward, come back up and squeeze their glutes. With this exercise, many people completely go under excessive forward flexion – way past 90 degrees. A lot of people use a plate during this to have weight resistance. Although this is effective at targeting your back and glutes, it puts you at high risk for back injury; especially if you already have lower back problems.” –Amy Farmer; NASM
Replace with: Seated Back Extension Machine –> Targeted Muscles: Lower Back/Glutes
Double-Dumbbell Standing Crunch: “This exercise, in itself, I have no problem with. The issue arises when the user has a dumbbell in each hand and is alternating sides with the weights. At that point, you aren’t strengthening your obliques, you are just counter-balancing the weight on each side of your body. Therefore, there isn’t a resistance. Many people also do this move very quickly and pull muscles in their back.” –Betsy Stevens; NCCPT
Replace with: Single Dumbbell Standing Crunch –> Targeted Muscles: Oblique’s
Are you guilty of any of these exercise fails?
After reading what our professionals had to say, you may be second guessing yourself about other exercises that you have been doing regularly. We want you to feel informed and confident when it comes to your exercise routines! After all, that is how you will see be able to see your best results!
Solution: Get Started with a Trainer!
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