The Seven Bodybuilding Exercises You Must NOT Do
As a general rule, you shouldn’t do any exercise that is bad for your joints, no matter what anybody tells you. There’s a good type of pain after exercise, which is lactic acid, and the muscle exercised is sore.
Joint pain is a whole different thing. We’re all built a bit different, so even if you know 10 people who can do a certain exercise without any problem, if you do it and your joints hurt, it can only be for one of two reasons;
1. Your exercise form is poor and needs revising and tightening up or
2. You may have some sort of physical restriction that causes you pain when you do that exercise.
If you’re certain that your exercise technique is good, and you still get the joint pain, stop doing that movement – simple as that.
Having said this, there are some exercises that are encouraged by coaches all over the world, which you should not do regardless, because they hurt your joints or are just plain dangerous.
You may try these movements with no apparent effect now, but even if this is the case, I guarantee that they’ll catch up with you in the future.
Here are the worst offenders;
1. The bent over row
This movement puts the back in a very vulnerable position. You have to try and keep your back parallel to the floor whilst being bent over at the waist, and hauling a heavy weight up and down. This is a great way to hurt your back.
2. The upright row
The upright row is incredibly bad for the shoulders and wrists. It even looks unnatural as an exercise movement. Avoid!
3. Any pressing movement behind the neck
A sure way to wear your shoulders out and do them some permanent damage. Nothing to be gained from pressing this way in any case, so why bother?
4. Dead lifting off a raised platform
Puts your lower back in a very vulnerable position. Not only that, but there’s no extra muscle building effect from lifting this way, so as regards risk-reward it’s a very bad investment.
5. Squatting with the heels raised
This is very bad for the knees. If you do this because you can’t squat without elevated heels, then you need to work on your ankle flexibility.
6. Chinning behind the neck
I actually saw a lunatic doing this in a you tube video the other day. It was an impressive show of strength from a complete fool. Unfortunately people see this and they copy it. Don’t!
7. Bench pressing to the neck
Again, very bad for the shoulders. This is a very common fault in gyms everywhere. The bar should be at the level of the nipples, or even an inch or two lower than that. You’ll need to practise this, so start off with a lighter weight and gradually build your weights back up. When you get used to it, you’ll realise it’s a much safer and more stable set up.
There’s a subtle difference between the first three exercises and the last four.
The first three are just bad exercises that shouldn’t be done under any circumstances, the last four are very bad versions of basically sound exercises.
Dead lifting, squatting, benching and chinning are essential exercises if done the right way. But doing them in the manner above is very dangerous.
I know I moan on constantly about using perfect technique in all weight training exercises, but always keep uppermost in your mind that if you’re injured you can’t train, and you’ll certainly never build your dream body if you’re constantly laid up, trying to get over your latest injury.
By avoiding the seven movements above, you’re stacking the deck much more heavily in your favour.
I’d like to finish this article by re emphasising that any exercise that hurts your joints is bad for you, so you need to either clean your form up so it doesn’t hurt, or scrap that exercise altogether and find a different exercise that stresses the same muscle groups, without causing joint pain.