50 Exercises You Should NEVER Do
On Saturday at 9:52AM we asked…
What exercises should you NEVER do?
You answered:
- ”Probably want to avoid stiff legged good mornings or that is good mornings with LOCKED knees.” –Randall McGrath
- ”Squats in the curl rack.” –Zach McFarland
- ”Dumbbell flys…if you really don’t enjoy having your shoulder in its socket, go ahead and go heavy on these!” –Christopher Langley
- “I don’t check if the bosu ball is fucking or not. So…anything unstable, involving balls (yeah – those too) and body weighted exercises except for chins.” –Lars Kvanum Kahlid
- “Almost every exercise has the right person and situation for it.” –Zach Rounsaville
- “Ring Dips.” –Max Kühnel
- “Anything light! I go to the gym to get strong, not to workout my ego like most of the ‘tools’ I see in the gym!” –Josh Cremeans
- “Curls on an upside down bosu ball while screaming.” –Brian Blazovic
- “Flared elbow, pec isolated bench press. It would save a lot of time and effort if you just sliced open your pecs and shoved rusty nails into your rotators…” –Todd Bross
- ”I am here for the 3-pound dumbbell curls. I don’t want to get bulky! I want to tone! :trollface:” –Christle C. Guevarra
- “Head bob forearm curl quarter-squat calf raises a.k.a. ‘shrugs’ for gym rats.” –Joe Fogiato
- “Anything half-assed. If you’re going to do it, do it 100 percent.” –William Bingham
- “Presses behind the head” –Shan Venasse
- “Cables crossovers…which reminds me of a good Dave Tate quote where he says, ‘Trying to get a bigger bench by doing cable crossovers is like preparing for the SATs with a coloring book.’ Ha.” –Paul Moser
- “Smith machine deadlifts.” –Mike Shaeffer
- “Behind the neck shoulder press. Say goodbye to your rotator cuff.” –Shane Thomas Christy
- “Jogging!” –Jill Gardner
- “Triceps kickbacks. Unless your a post-menopausal woman. But even then…” –Daven Brigham
- “Anything in the Smith Machine!” –Junior Boyer
- “Tug Toner.” –Seth M Kotelnicki
- “Angry cat deadlifts!” –Shawn Murray
- “Narrow grip upright rows and behind the neck presses. Too much risk of impingement.” –Christer Dehlin
- “Partner-based Tug Toner exercises. Eye contact is AWKWARD!” –Jaime Espalin
- “Overhead work without scapulothoracic mobility, squats without trunk stability and ankle dorsiflexion, crunches if spine is already stooped, dips if a/c joints start to hurt, bench press or pullups if you can’t control your shoulder blades, and anything in the squat rack that doesn’t require a squat rack.” –HeddFit
- “Squat thrusts!” –Mauricio Juarez
- “12oz curls…means your beer is too small.” –Jamie Bruce
- “Tricep kickbacks.” –Dan N. Meehan
- “Weighted kegels.” –Adam Schlutt
- “Personal trainer directed wall sit. Also, shoulder shrugs on an Indo board (biceps curls are ok though).” –Bryan L. Walter
- “Behind-the-head shoulder press and behind-the-head lat pull downs. I got to say, there’s some crazy shit on this thread. If you think squats and deadlifts are bad for you, then you’re probably using incorrect form and were injured as a result…either that or you’re anti-strength.” –Jay Redbeard Oswald
- “Overhead squats and behind-the-neck pulldowns or presses.” –Jim Connor
- “Lunges are great. Different function to squatting, and especially good for people with lower back injuries. Smith machine exercises are all shit. Wouldn’t touch behind-the-head presses (or pulldowns for that matter) either.” –Mat Hill
- “Barbell upright rows and behind-the-neck press. Both exercises work very well, but mess up shoulders in a bad way, so just don’t do them. Twisting sit-ups can also cause herniated discs, so another one to avoid.” –Robert Argus
- “I disagree with a lot of what’s being said here from a serious standpoint. Behind-the-neck pressing/pulling movements I agree are dangerous IF IMPLEMENTED INCORRECTLY. There is a time and place for it, if you have the proper mobility. I’m surprised nobody listed side bends as a waste of time, as the number one wasteful movement, usually women are doing them to tighten the mid-waist which is just making it bigger – ha! For powerlifting applications, it would be much better suited to do heavy farmer carries and weighted abdominal work for the trunk strength needed.” –Philip Asker
- “Sex.” –Christle C. Guevarra
- “I agree with Phil. There are people who can press behind the neck and do upright rows without a problem. There is no bad exercise (except tricep kickbacks), only bad application.” –Ian Tajiri Lubembe
- “Any exercise over 5 reps.” –Greg Furmanek
- “Never is a strong word, but…triceps kickback, ab crunch machine, and hip abductor machines are done WAY too often by most gym-goers. And for 99 percent anything standing on a BOSU ball.” –Brian Sealock
- “I recently saw a female at my gym doing dips on a swiss ball, that made me laugh a bit. Pretty much agree with everything that’s been said with regards to the bosu ball. And I agree with Brian wholeheartedly about the ab crunch machine and hip ab/adductor machine.” –Simon Jack Witney
- “Prowler® suicides while hungover … Those just aren’t pleasant.” –Cameron Lichtwer
- “Squats on a half-cut balance ball. I guess if you’re ever trying to perform squats during an earthquake doing that exercise would benefit you, but who the hell does that?” –Reo Stinson
- “Behind the back upright rows.” –Vamshi Kappagantula
- “Anything involving bike shorts.” –Frank Bookhardt
- “Curls in the squat rack, squats in a Smith machine, shake weight, behind the neck presses/pull downs if you don’t know what the f*ck ya doing…” –Michael Cole
- “Donkey calf raises with a partner on your back.” –Daniel Garcia
- “The only exercise you should never do is the one you don’t know how to do correctly, or the one that causes you pain/irritation regardless of knowing how to do it correctly.” –Jeff Duke
- “Naked box squats in the locker room.” –Andy Bower
- “Are there stupid lifts? Yeah. Do I judge them? No. This is the problem that will never die with any bodybuilder, powerlifter, crossfitter, or the Gold’s Gym pretty boy. They all think their workout is better than yours. Me, personally, I’ll never ever do any curls, but that doesn’t mean anyone else is wrong for doing them…just not on my power rack! Ha!” –Roger Cueva
- “Do NOT do ‘table push-aways’ if you ever hope to enter Rhodeston.” –Cliff Privetera
- “I can’t really think of an exercise to NEVER do. Think injuries, etc. Although a reverse band kettlebell clean and press can be dangerous. I suggest wearing straps, a mouthpiece, and a football helmet.” –Clint Darden
Did we forget something?
If so PLEASE let us know in the comments below. What exercises do you feel should never be done?
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For the lifters, by the lifters. 
Not sure if this is an exercise or not but this morning I saw more than one couple kissing in the so called weight room.
I just wanted to add that I was being sarcastic about exercise #35!!!
Why the overhead squat? I agree that the way it is performed in crossfit’s around the nation (instructed by people with weekend certs) that it is probably not correct or healthy for you, but at all? What if my goal is to make it to the olympics and my snatch is weak squatting out of the hole? What if I really just want to make my entire body strong?
Any heavy load bearing movement your ego won’t allow criticism to improve. Those aren’t worth shit. That and I don’t like dumbbell pullovers. Never liked the movement. Funny, this guys told me @ 10 years ago they’re great for expanding my rib cage. Expand my rib cage. Expand my RIB CAGE? Today is chest/pull ups day. Today isn’t RIB CAGE day.
Haha This article kicks ass. I think you’ve pretty well hit all the “what not to dos” The biggest thing I see is piss poor form. If you can’t do an excersize right don’t bother doing it.
Most of these exercises are things you SHOULD be doing, or that are completely harmless, but let me take a guess here and say that this list was compiled by people who had no idea what they were saying or were just repeating shit they picked up on internet forums.
Most of these people saying shit about BTN Presses should tell Ed Coan and his 400lb BTN Press that he shouldn’t be doing it. And Shawn Ray. And Ted Archidi. Do they even know who these guys are ? I doubt it a lot.
Triceps kickbacks and Smith Squats – John Meadows seems to like these, and hey, what does he knows ? Just a lot.
Flared elbow bench – Unless wearing a bench shirt and trying to get the most out of it, then just let the elbows in whatever position feels natural, as said by Thibaudeau.
Squat rack curls – If you are paying to be in the gym, you curl wherever you want to curl. Especially if you are already using the squat rack to squat, or curl more weight than others bench.
Smith machine barbell rows and timed snatches… aka crossfit
why ring dips same as regular dips just more stability work I have got some great gains in bench and military press from ring dips
Crunches on the THE
Heavy swing curls develop the most mass and strength gains
My favorite Douche Lift is either the Reverse Grip Jumping Curl (a clean done by someone who doesn’t know how to clean) or the Full Body Power Curl (using everything but the full range of your bicep to do a curl).
Ha ha Frank. I say, if u do smith squats then your probably a douche. And if u do squat rack curls, well then your probably a super douche. I think it’s pretty funny u say no one here has any idea what they’re talking about and say they got their info off the internet and then u proceed to list off things OTHER people do that, most likely YOU got off the internet. I doubt you were training them or even there when they do these exercises. And just because they do them, doesn’t mean they’re right and everyone here is wrong.
Anything done in khakis we have all seen the guy working out in khakis or a shirt with buttons on it. Anything that guy does, off my radar
heavy shrugs with that little circle at the top.
#6… poor weak Max. The reason Max says don’t do is because he is not strong enough to body weight exercises. You have to strong in every situation.
# 28, especially in the power rack.
I argue some of these people have no idea what they are talking about or have no professional experience in the specific sports that actually use some movements like Behind the Neck Press, Overhead Squat, Bent Over Rows, any exercise over 5 reps, and Good Mornings.
I personally know the coaches for IWF (International Weightlifting Federation) and they teach the opposite, I believe personally most people need a serious coach watching technique to ensure safety, but regardless these lifts should not loose there merit.
Working with Olympic level coaches in USAW and IWF I have been coached to do these lifts some very heavy because I could and should to increase my lifts in the Clean/Jerk, and others mainly to work on certain positions, and stretch certain muscle groups.
@Greg Furmanek- read the following article.
Periodization: Effects Of Manipulating Volume And Intensity. Part 1 (© National Strength & Conditioning Association Volume 21, Number 2, pages 56–62).
I have had the privilege to train with 4 Olympians who medaled in Beijing and they were both USA and International Lifters and they did this similar work out program doing reps of 10 for 3 sets at different phases of Periodization.
I personally believe the statements from the above are to short to tell whether they really argue against what they’re saying….
Heard this so many times about triceps kickbacks, but never saw why….I don’t do them, and haven’t for years, but what’s the deal? Why are they so bad?
I died at the angry cat deadlifts. Personally saw this one when I saw a guy I know at the gym and he asked if he could work in with me. I said sure, but that it was probably too heavy if you don’t do any deadlifting regularly. So he grabs the bar, didn’t lower his hips and starts pulling on the bar. His back arched EXACTLY like a cats would. After about a second or two of trying to bring it up he lets go of the bar and says “Yeah, that’s too heavy…” I’d never seen anyone try to lift like that before and I’m amazed he didn’t get hurt, but that description makes it hilarious in hindsight.
‘Kipping’…do some weighted dead-hang pull-ups, will ya? And don’t do them in the rack.
Any exercise done at Xsport Fitness by their retarded no-talent ass clown trainers. Better yet, any gym where people go to “look good”
Frank, no shit about it not being qualified people. Elite ask a question on their Facebook page, get the usual forum locker-room BS and gags, and then print it as an article presumably just for shots and giggles.
But I tell you what, while not experts, a lot of people probably think they have good reason to believe what they do, and I tell you what else: a lot of experts don’t agree with each other and some know jack anyway! It’s not an exact science here, and a lot of evidence is… well, the jury’s still out as to whether it is evidence or not.
So you can take your anecdotal guy (you’re right, I don’t know who the fuck he is and nor, furthermore, do I care) doing the Smith squats, and put him right up there with any other genetic mutants you can mention, and I’ll just keep on bumbling on in my average uneducated geezer way, improving every day in my big lifts and small, with my lack of expertise and my knowledge gleaned from Elite, Cressey, Robertson, Cosgrove et al from shock horror, the net.
Cheers.
One last thing btw, I wouldn’t do BTN stuff because I’ve recently had a serious AC separation. And guess what else? A helluva lot average geezers and women have shoulder issues, hip issues, lower back issues etc and a lot of them are even working out precisely so they don’t have to live with chronic pain every day when they’re in their sixties or even late thirties… So maybe you’re the one who should check his attitude in with your curls bigger than my bench?
That may have come across as upset. I’m not. Just saying.
And btw, anybody who wants to answer, what is supposed to be wrong with overhead squats?
Any crossfit complex. They have taken decent movements and destroyed the concept of programing to the point of being a very poorly coached and constructed gym class.
Ring dips and overhead squats are on the “no list” for some of these guys? I guess because so few people are able to do them. I like how about half the people (correctly) identified kickbacks as one of the most bitch-ass things that you can do in a gym. Seems the one thing we can all agree on. The poster above who defended doing curls in the rack needs to have his head checked. Can’t stand guys like that.
regarding Franks post which everyone has been posting about I see. I really only have one issue to protest against, this is the squat rack curls. I am only 24 so while I don’t know exactly ‘everything’ about lifting or form like the pro’s I do study a lot about lifting because it’s my one true passion in life and I hope to someday compete in the WSM’s games or hold a record for deadlift. anyway back to the point…while I don’t know everything I think the whole squat rack curls is stupid. yes the people who do that are paying for a membership just as much as I am…but if I am going to the gym to do leg day I go to do legs…I am psyched and ready to rock. I don’t wanna wait for some yahoo to curl 135 (in horrible form) 4 times with a 10-15 minute break while he walks around and looks at how swole his arms look.
Sumo Deadlift High Pulls & Kipping Pullups (NOTE: Never seen or heard of these prior to my interactions with Crossfit) I’m sorry but if someone could give me a legitimate explanation as to the legitimate value of these two exercises, I’m all ears, but I’ve seen and done them both, and they just seem like waste of time and energy.
@Frank- Really? You paid for the gym membership so you can curl where you want? What about being polite? Its people like you that are screwing the U.S.A. up. I guess you would not care if I played on my phone for a few hours in the squat rack….
@Matt Hill- “(you’re right, I don’t know who the **** he is and nor, furthermore, do I care)” Nor do I care about your response. Behind the neck press gives you pain? Not me. Be more open about exercises, they all have their place….especially since: “It’s not an exact science here, and a lot of evidence is… well, the jury’s still out as to whether it is evidence or not.”
I meant to be rude to the both of you, but I think you deserve it. A lot of the exercises on the list work for some goals and not so much for others. Besides, you never know what changing an exercise in your routine could do for you.
@Matt Hill(again)- Overhead press probably made that list because they probably are not an O-lifter or they train older less flexible people or they have horrible flexibility… otherwise I have no idea.
The Jersey Shore Lip Pucker.
Just stop.
This guy summed it up nicely; “The only exercise you should never do is the one you don’t know how to do correctly, or the one that causes you pain/irritation regardless of knowing how to do it correctly.” –Jeff Duke
Lots people are scurred to press/pull behind their neck.
I hate the comment about not doing bodyweight exercies – lol! I think a single leg squat (bodyweight and loaded with weight) is a great exercise. I’m not a fan of the Smith machine and ab exercise machines. I think squats and deadlifts should be mandatory for anyone in any sport whatsoever. I think curls are quite ridiculous and should never be performed in any squat rack. I still do a dumbbell curl occasionally. I love dead cleans and behind the neck presses. Zach sums it up nicely:
5.“Almost every exercise has the right person and situation for it.” –Zach Rounsaville
Weighted kegels?….lol….definitely weighted kegels…
Anything involving a shake weight!
masturbation is my shake weight.
Don’t do the exercises you like, do the ones you hate and/or suck at. That way you get better at them and strong(er)…
Heavy weighted pull ups – high risk for tearing your bicep off the bone.
Agree with all! Funny! Also D bags in the gyms who increase the weight every week on side bends like it makes them look strong and then tell the gym groopies thats how you get great abs!
@John Killin, good luck building a strong back. As for the exercises you should never do, “Crunches with chains draped on the front of your neck”…Yup, I’ve seen it :\
“masturbation is my shake weight.”
You just gave me a great idea for a fitness class for women! They’ll have to take turns though as I’m only one man.
Men on the butt busters or inner and outer thigh machines
95% of anything with cables and pulleys. Do bodybuilders skip science class? Pulleys make things easier.