We will try to cover the most workout that you need to avoid and where it had the most injuries and also has been replaced with a more safe movements
1. HALF SQUATS:
Half squats have been one of the popular workouts over the years but lately, it has been stopped completely due to the number of knee injuries, believe me, it is not good for the long term and it will cause excessive strain on your knee joint as you do half-squat the quadriceps and knee cause excessive stress the reason behind that is when you start the squat, The quadriceps dominate the movement which causes all the load on the knee plus half squat will never do a fully developed quads and it wont give you that rounded quadriceps
REPLACE:
Full squats if done correctly is the safest and best exercise to grow your legs by dropping below the hips ,the glutes and hamstring takes some of the quadriceps load by distributing the load to the hamstring it reduces the strain on the knee and it will also give you the best benefit to the legs
P.S. when heavy workout occurs it is better to wrap the knee which helps pushing more weights
2. ROUND BACK WHILE DEAD LIFT:
Doing regular dead lift or stiff dead lift is one of the most important exercise it is the best exercise to develop your lower back and hamstring while many do not do that exercise correctly it may cause an injury on your spine
P.S. However CAT stretch which involve putting your back in a round position will help stretch your back muscles and spine
REPLACE:
Your back should always be straight at all time, if you cannot go lower without keeping a straight back then DON’T , weather you have the flexibility to do it or not do it at all to avoid spine injury
3. CHIN DROP CRUNCHES:
Crunches is the mother exercise of ABS , but most of crunch doers make the same mistake by dropping your chin to your chest which exert tremendous efforts on the neck and can lead to a serious injury if not corrected
REPLACE:
in order to correct the form, cross your arms across your chest or put your hands behind your head and try to keep straight back throughout the full range
4. UPRIGHT ROW TRAPS (OLD STYLE)
The upright row has been used for ages to develop traps but has been linked with so many shoulder injuries, and that is because it was used to be done with raising the elbows over the shoulders which most of us used to do that form however also people used to rotate the bar upwards in a circular movement but recent updates have indicated a severe strain on the rotator cuff plus a risk of shoulder impingement
MODIFICATION:
this is not a workout replacement but a modification on the movement so first, widen the grip to your shoulder width Roll up the barbell to your chin without circular movement and keep your elbows in line with your shoulders , by keeping that movement you are still working out the traps without adding strain on the shoulder joints, please watch the video below it explain it all
5. RUSSIAN TWIST
Although many of us noticing many bodybuilders in the gym performing Russian it is not necessarily mean it is the best thing you need to do on you spine, It adds lots of stress on your discs and it is more harmful than beneficial so we would rather avoid it at all
REPLACE:
there are so many oblique workouts that you can do safely, like side planks, and cross crunches, you can read the full ABS blog below
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