Six Exercises Better Off Ignored | WorthyHealth

Six Exercises Better Off Ignored

How Not Everything Gym Rats Teach You Are Beneficial

For every health guru and professionally trained and accredited gym instructor, there are twenty or so wannabe fitness instructors who presumably gained their knowledge through extensive use of Google.

And by sniffing around old-school gyms frequented by old-school strong men who still drink blended raw eggs in the morning to help with their squats and deadlifts.

Just like in the real world, there a lot of people who fancy themselves experts just because a.) their method worked for them or b.) they’ve already been doing this for a long time.

We’re here to help you discover which exercises you should stop doing immediately. Read below to discover more.



Machine Leg Extensions

How often do you just sit around and kick out your legs? Probably not often—if ever. So why do so in the gym? “There’s no functional benefit to leg extensions,” says strength coach and personal trainer Mike Donavanik, CSCS, CPT. (Functional exercises use your body’s natural movement in ways that apply to real-world motions.) Plus, your knees aren’t designed to carry weight from that angle, which could cause injury. While your injury risk is low if you have otherwise healthy knees, why take the risk if the exercise isn’t even functional to begin with?

Better Moves: Squats, deadlifts, step-ups, and lunges are all great for training your quads. Not to mention, they simultaneously strengthen your glutes, hamstrings, and smaller stabilizing muscles. Since these are all functional exercises, tapping your body’s natural movement patterns, your knees are designed to take their weight, he says.

Behind-the-Head Lat Pulldowns

When performing lat pulldowns, the bar should always stay in front of your body. As in, always. “Otherwise it’s a shoulder injury waiting to happen,” says women’s strength expert Holly Perkins, CSCS. Pulling the bar down and behind your head and neck places extreme stress and strain on the front of the shoulder joint.

Better Moves: Pulldowns are still your traps’ main move—just focus on aiming the bar toward your collarbone. You don’t need to bring the bar all the way to your chest, but you should move in that direction, Perkins says.

See more at