…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
- Behind the Neck Pulldowns
- Behind the Neck Pull-Ups
- Press Behind the Neck
- The Bradford Exercise
- Dumbbell Flyes
- Parallel Dips
- One-Arm Barbell Presses or Barbell Side Presses
- Bench Presses w/ a McDonald Bar
- Dumbbell Bench Press w/ too much stretch
- Preacher Bench Curls
- Supine Dumbbell Curls
- Elevated Stiff Legged Dead Lifts
- Elevated Deadlifts
- Elevated Rowing
- Stiff-Legged Deadlifts
- T-Bar Rows
- Zercher Lift
- Good Mornings
- Seated Good Mornings
- Triceps Extensions and French Presses
- Straddle Lift
- Jump Squats
- Box Squats and Bench Squats
- Decline Barbell of Dumbbell Bench Press
- Sprints and Hill Sprints
- Plyometrics and Depth Jumps
- Leg Presses on a Vertical Leg Press Machine
- Any sort of Pullover Machine
- Round Back Squats
- Sit-Ups w/ Straight Legs
- Bench Presses w/ Thumbless Grips
- Bench Pressing w/out Safety Racks or Spotters
- Quarter Squats w/out a Power Rack
- Power Cleans / Snatches if done Wrong
- Any Exercise that Hurts!
potential should wreckers
Shoulder wreckers, use Pulldowns to the Chest instead, and don’t stretch shoulders at top of the movement.
Use Pull-Ups to the front instead, don’t fully extend arms, or stretch shoulders at beginning of each rep.
Bad idea, and too much stress on the shoulders.
The military Press is a much better and much safer option.
Lowering the dumbbells to far to the side stresses the shoulder. OFten enough and heavy enough will guarantee shoulder issues.
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.
Stick to regular bar for Bench Presses, and don’t go too low.
Use the same range of movement as with Barbell Bench Presses.
Tremendous stress on inner elbow in the extended position.Use regular barbell or dumbbell curls instead.
Lots of stress on shoulder and elbows. Use standing barbell curls and dumbbell curls, and 45 degree incline dumbbell curls.
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.
Usually done with too much weight and a rounded back.
Always risky, so sticking to the same recommendations for Stiff-Legged Deadlifts is the way to go.
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.
Great way to hurt the lower back. Stick to Squats, Front Squats, deadlifts and Trap Bar deadlifts; much more effective and safe.
Just No. Build explosive strength with squats, front squats, power cleans, power snatches and high pulls.
Not good for older lifters. Do bottom position squats w/ a power rack if you wish this type of training.
Older lifters have been known to have strokes or heart attacks doing these moves!
Great for younger, but not older lifters, due to Achilles heel fragility.
Not great for older lifters.
For the heavily muscled over forty, this can cause severe strain and injury.
Going too low stresses the lower back and spine.
Useless and bad for shoulders.
Always squat with a flat back.
Always w/ knees bent.
Not a good idea…
Bad on back and knees for lifters, seek other cardio or use lifting as cardio.
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.