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Hey guys, here’s a video covering 7 strength training exercises you need to STOP doing at the gym, right now.
If you keep on doing these 7 exercises, you will run the risk of getting seriously injured and that can really slow down your progress.
Ok, so what are these 7 strength training exercises you need to stop doing and what are alternatives you can do instead? Here they are…
1. Bench Dips
This is a really bad exercise for your rotator cuff. It places your scapula in an awkward position (tipped forward) and puts a lot of force on your rotator cuff.
An alternative to bench dips, if you’re trying to target your triceps would be a) close-grip pushups or b) regular dips using a parallel bar.
2. Clean and Presses (Fixed Bar)
Never, EVER use a fixed bar when doing clean and presses. For a clean and press to work properly, the weights need to be able to spin and the bar should rotate freely as well.
So if you are going to do clean and presses – make sure you a) have the proper form and b) are NOT using a fixed bar.
An alternative to the clean and press would be an overhead dumbbell or kettlebell press. You can add in a squat and then the press if you’re looking for a more metabolic response with this exercise.
3. Barbell Squat (Bending at the Knees First)
When you perform a barbell squat you want to bend with your hips first NOT with your knees.
This will reduce the load on your knees and place more of the load on your glutes, hamstrings and quads.
DON’T squat with your knees. That’s why people get knee pain while squatting.
4. Upright Rows
Upright rows are another exercise that place a lot of force on your rotator cuff and can lead to injuries.
Much better exercise alternatives would be wide grip seated rows or standing face pulls using a rope.
5. Barbell Bench Press (Wide Grip)
Wide grip bench press places a lot of stress on your rotator cuff muscles as well. Because of the position of your wrists, arms and scapula.
A better alternative is to use a medium or more narrow grip and keep your elbows tucked in closer to your body as you lower the bar, while squeezing your shoulder blades together.
Dumbbell bench press is an even better alternative, placing a lot less stress on your rotator cuff.
6. Dumbbell Side-Bends
Side-bends cover such a small range of motion that they really are just an inefficient way of working out your obliques and abdominals.
A better alternative would be to do farmer’s walks in a figure eight pattern.
The last exercise you need to stop doing is…
7. Triceps Kick-Backs
These are another really inefficient exercise. The plane of motion through which the dumbbell is travelling is not optimal for working your triceps. Gravity is really only working at the end of the motion.
Again this is an exercise that is inefficient and you should stop doing if you’re looking to see real results.
That’s it!
