Exercises to Avoid

…but especially for older lifters. via Brooks Kubic

This is a lot of exercises to avoid. #winning

Anything that makes my life a little simpler, I tell you….

  • Barbell or Dumbbell Pullovers
  • potential should wreckers

  • Behind the Neck Pulldowns
  • Shoulder wreckers, use Pulldowns to the Chest instead, and don’t stretch shoulders at top of the movement.

  • Behind the Neck Pull-Ups
  • Use Pull-Ups to the front instead, don’t fully extend arms, or stretch shoulders at beginning of each rep.

  • Press Behind the Neck
  • Bad idea, and too much stress on the shoulders.

  • The Bradford Exercise
  • The military Press is a much better and much safer option.

  • Dumbbell Flyes
  • Lowering the dumbbells to far to the side stresses the shoulder. OFten enough and heavy enough will guarantee shoulder issues.

  • Parallel Dips
  • A deep stretch at the bottom is far to stressful for the shoulders. Don’t go too low if you choose this one. Smae with rings and V-bars.

  • One-Arm Barbell Presses or Barbell Side Presses
  • D’oh.

  • Bench Presses w/ a McDonald Bar
  • Stick to regular bar for Bench Presses, and don’t go too low.

  • Dumbbell Bench Press w/ too much stretch
  • Use the same range of movement as with Barbell Bench Presses.

  • Preacher Bench Curls
  • Tremendous stress on inner elbow in the extended position.Use regular barbell or dumbbell curls instead.

  • Supine Dumbbell Curls
  • Lots of stress on shoulder and elbows. Use standing barbell curls and dumbbell curls, and 45 degree incline dumbbell curls.

  • Elevated Stiff Legged Dead Lifts
  • Elevated Deadlifts
  • Elevated Rowing
  • Stiff-Legged Deadlifts
  • Not everyone is built for this move: To play it safe, stick to bent-legged deadlifts, Trap Bar deadlifts, power cleans, power snatches, and high pulls.

  • T-Bar Rows
  • Usually done with too much weight and a rounded back.

  • Zercher Lift
  • Good Mornings
  • Always risky, so sticking to the same recommendations for Stiff-Legged Deadlifts is the way to go.

  • Seated Good Mornings
  • Triceps Extensions and French Presses
  • Well deserved reputation as elbow wreckers; stick to close-grip bench presses (w/ hands no more than 6 inches apart.) Can also do close-grip bench presses on an incline bench.

  • Straddle Lift
  • Great way to hurt the lower back. Stick to Squats, Front Squats, deadlifts and Trap Bar deadlifts; much more effective and safe.

  • Jump Squats
  • Just No. Build explosive strength with squats, front squats, power cleans, power snatches and high pulls.

  • Box Squats and Bench Squats
  • Not good for older lifters. Do bottom position squats w/ a power rack if you wish this type of training.

  • Decline Barbell of Dumbbell Bench Press
  • Older lifters have been known to have strokes or heart attacks doing these moves!

  • Sprints and Hill Sprints
  • Great for younger, but not older lifters, due to Achilles heel fragility.

  • Plyometrics and Depth Jumps
  • Not great for older lifters.

  • Yoga
  • For the heavily muscled over forty, this can cause severe strain and injury.

  • Leg Presses on a Vertical Leg Press Machine
  • Going too low stresses the lower back and spine.

  • Any sort of Pullover Machine
  • Pec-Dec
  • Useless and bad for shoulders.

  • Round Back Squats
  • Always squat with a flat back.

  • Sit-Ups w/ Straight Legs
  • Always w/ knees bent.

  • Bench Presses w/ Thumbless Grips
  • D’uh…

  • Bench Pressing w/out Safety Racks or Spotters
  • Hello….

  • Quarter Squats w/out a Power Rack
  • Not a good idea…

  • Jogging
  • Bad on back and knees for lifters, seek other cardio or use lifting as cardio.

  • Power Cleans / Snatches if done Wrong
  • Flexibility and joint mobility is key, or it can lead to disappointment. Squats, front squats, military presses, bench presses/incline presses, and bent legged or trap-bar deadlifts are the way to go.

  • Any Exercise that Hurts!