…but especially for older lifters. via Brooks Kubic
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!