There are some things that can easily be divided into “good” and “bad” categories: season finales, first dates, fake eyelashes. But you can’t do that with exercises.
“There’s a time and a place for almost every exercise,” says strength and conditioning expert Alena Luciani, MSc, founder of CSCS. training 2xl. Unfortunately, there are some strength training and cardio machines that are (over)used despite safer and more effective alternatives.
Below, we’ll show you seven exercises that many gym-goers do that fitness experts recommend you skip, as well as alternative exercises that they recommend replacing in your workout routine instead.
smith machine squat
Smith machines are popular among people who are new to strength training. At first glance, this machine looks like a regular squat rig. However, the barbell is actually attached to a fixed sliding track (similar to the leg press). Whether you use the machine for shoulder presses, bench presses, squats, or deadlifts, this track forces the barbell to move up and down. set It’s a vertical plane, Luciani explains.
Luciani says there are many factors that determine a person’s squat position and the trajectory of the bar during a squat, including ankle and hip mobility, glute and quad muscle strength, and femur length. Unfortunately, because the barbell is on the track, the Smith machine does not allow for any form variation in his squats, and everyone ends up squatting the same way. As far as squats go, you run the risk of poor form, increasing your risk of injury down the line.
“When you squat, you need to shift your weight.” and Your special body,” says Luciani. However, the opposite happens on the Smith machine, since during his squat the weight has to move along a set trajectory. You will be moving your body. around it She explains that it’s weight.
Try this instead: Free Weight Squats
To be clear, squats shouldn’t be completely removed from your routine. Luciani says weighted squats are a great way to strengthen a functional squat pattern and develop lower body and core strength.
She recommends replacing Smith Machine squats with squat variations that allow you to move with your body rather than against it, such as dumbbell squats, goblet squats, barbell front squats, and barbell back squats.
“The landline goblet squat is another good option for beginners who need to master the upright squat position,” she added.
leg extension
Leg extensions are a seated exercise that isolates your quadriceps muscles. “Leg extensions are a good option for people rehabbing knee injuries,” says Luciani. That’s because this machine strengthens your quads and other stabilizing muscles around your knees without putting your full weight on the joints like most other squats and lunges.
However, most people who use leg extension machines are not rehabilitating an injury, but are simply trying to strengthen their quadriceps. “There are other more effective and functional exercises you can do to strengthen the front leg extension,” she says.
Try this instead: Squats and lunges
Split squats, Bulgarian split squats, weighted lunges, squats, and single-leg step downs are all exercises that strengthen your quadriceps, in addition to the muscles around your knees and hips, Luciani says.
She specifically recommends single-leg step-downs if you are particularly interested in prioritizing quadriceps strength development rather than overall front leg strength for aesthetic, sports (bodybuilding), or prehab purposes. I am.
To try a single-leg stepdown, start standing on a plyometric box with one leg firmly planted and the other dangling over the edge. Next, think about bending the knee of your standing leg and slowly tilting your butt back, bringing the heel of your standing leg closer to the ground. “Think of contracting your quads, hamstrings, and core to lower your heels toward the ground in a controlled manner,” she says. Once she taps the ground below with her lifted heel, she explodes back into a standing position and tightens her upper glutes.
traditional barbell deadlift
Traditional barbell deadlifts, when performed with proper form, are a great way to learn hinge movement patterns, improve posterior chain strength, and maintain independence as you age.
Unfortunately, many people don’t deadlift correctly, Luciani says. The most common mistake, she says, is trying to pull the bar before actively engaging the midline and lats, which puts the hips in a less-than-optimal position to take the weight. says. (If your lower back hurts more than your hamstrings for a few days after a deadlift, it could be you!).
Try this instead: Trap Bar Deadlift
Having a strong rear chain is essential to maximize overall power and reduce the risk of developing lower back problems in the future. Therefore, rather than throwing the baby out with the bathwater (the whole deadlift) (traditional barbell deadlift), Luciani recommends choosing the trap bar deadlift.
The trap bar deadlift (also known as the hex bar deadlift) involves lifting and lowering a hexagonal barbell. “Grasp the hex bar at your side, not in front of your body,” explains Luciani. The weight itself is placed on the side of the body rather than in front of the body, so the body does not have to fight against the front. Gravity works throughout the movement, which reduces stress on the lower back, she explains.
If you don’t have access to a trap bar, do the Romanian deadlift instead. This deadlift starts and ends each rep with your hips instead of the floor. Jake Harcoff, a certified strength and conditioning coach, suggests:owner of AIM Athletic.
“The Romanian deadlift maximizes muscle tone throughout the range of motion,” he says. Additionally, you can customize your exercises to only lower your hips as much as your current mobility allows, without putting your spine in the optimal position.
crunch
The idea of building a strong core is a novel and worthy goal. After all, core strength protects your spine, improves your balance, helps your arms and legs develop their natural power and strength, and even supports pelvic health.
However, most people mistakenly think they are working their entire core (multiple muscles) when in fact they are only working their abs (the top muscles).
According to Luciani, the core is made up of many muscles, including the transversus abdominis, erector spinae, obliques, and rectus abdominis. In order to have that core, actually You don’t just want to look strong, you need to work all four of these major median muscles.
Crunches only work the rectus abdominis muscles, colloquially known as the six-pack muscles. While doing crunches on crunches builds your midline, it doesn’t actually strengthen the parts of your core that support overall stability, strength, and (spinal) safety.
Try this instead: Rotary motion
Luciani says rotating and counter-rotating exercises work your deep midsection muscles. Certainly better than crunches alone.
That’s why she recommends incorporating exercises like landmine twists, palov presses, and bird dogs into ab circuits, post-workout burners, and core-focused split days. “To do these, you need to engage your deeper core muscles to avoid pulling sideways and sideways,” she says. When choosing weight or resistance bands, choose an option that allows you to perform the same number of repetitions on each side.
oval machine
Harkoff says the elliptical can be a good option for people looking for a low-impact way to work up a sweat. “Long-term aerobic exercise is relatively easy on the body,” he says.
However, the ellipse is do not have It is the best option for those looking to improve their cardiovascular capacity and overall fitness. “It can be difficult to use and awkward to move quickly,” Luciani says.
In fact, moving it too fast or using it too often can lead to lower back injuries. “Most ellipticals don’t allow you to move your legs in a natural gait,” she explains. Rather, ellipticals with fixed foot pedals can force your hips and knees into an unnatural, overextended position, which can negatively impact your natural gait, says Harkoff.
“Also, the elliptical shape is unlikely to provide sufficient weight-bearing stimulation to cause increases in bone density or muscle strength gains,” he points out.
Try this instead: Walking or jogging
“Any form of heel-to-toe express is better than the elliptical,” says Luciani. It means walking, running, jogging, or sprinting. “Relying solely on your legs in any form will improve your strength and cardiovascular fitness more than getting on the elliptical,” she says.
If you’re completely new to running, she recommends working on a beginner’s running plan that allows you to increase volume and mileage in a way that’s safe for your joints and muscles. You may also consider hiring a running coach to make sure you’re running with proper form.
running
yes, running can be a healthy way to improve the cardiovascular capacity of Several people. But for some people, Harkoff says, running can do more harm than good. “Running can be taxing on the body, especially if you’re eating the wrong amount,” he says.
Additionally, it is not available to people with certain knee, ankle, or hip injuries who need to avoid high-impact exercise such as running.
Try this instead: Rowing
If you hate running or your existing exercise routine prevents you from walking heel-to-toe, swimming and rowing maximize cardiovascular output and calories while minimizing stress and joint impact. It’s a great way to consume ,” says Harkoff.
If you can’t go to the pool or don’t know how to swim, that’s okay. Just paddle. “A rowing machine is a low-impact cardio machine,” she says. Best of all, in addition to improving her heart strength, it can also improve her lower and upper body strength. ”
olympic lift
Olympic lifts like the clean and snatch appear regularly in CrossFit and other HIIT fitness classes. These compound exercises activate all the muscles in your body and help increase functional strength.
The problem, Harkoff said, is that many who do it need more coaching than they’re getting. “Olympic lifting requires a very high learning curve and has a very high risk/reward ratio,” he says.
He says scavenging and snatching can be a great addition to your routine if you have access to Olympic weightlifting coaching. However, it can be dangerous without proper guidance.
Try this instead: Powerlifting
If you don’t have access to a coach financially, geographically, or logistically, Harkoff suggests choosing more accessible methods of strength training, such as powerlifting or traditional strength training.
“These functional fitness exercises provide a safer and more effective alternative to Olympic lifting while improving athletic performance, strength and coordination,” he says.
