Two back exercises to avoid and their alternatives

Two back exercises to avoid and their alternatives

There are many weight exercises that will benefit you and your physical fitness. There are some weighted exercises that can cause serious problems if not done properly. Although I'm not one to avoid an exercise because it can be done incorrectly, I believe there are better alternatives than these exercises. Isolation type exercises can cause problems and serve no functional purpose. Doing leg extensions and leg curls seems like a great exercise for the legs, but you can do it better with squats or deadlifts. Compound movements like bicep curl lunges are much better than these isolated exercise movements. But I would avoid these two back exercises as you can seriously hurt your back. There are much better alternatives.

The first exercise I would avoid is the weighted good morning exercise. This is done by placing a barbell on your back (like you will do a squat). Then bend straight forward with both legs and return to the starting position. Maybe it's a better exercise without weights on your back, but this exercise can cause serious back injuries. The late Bruce Lee injured his back doing some of these weighted good morning exercises. I've always wondered why it's called a good morning exercise. You have to make sure you keep your core tight or you will get injured. Back rows and deadlifts are a much better alternative. If you need to work more on your lower back, try hyperextensions (reverse crunches) either on the floor or with one of these hyperextension benches (machines). But you will get great back development by doing the dead lift and back rows.

Another exercise I would avoid is weighted side bends. This is done by holding dumbbells above your head and then bending them to the side. Personally, I sprained my back very badly doing this exercise. I made a huge mistake by not tightening my core enough on this lift. It does affect your stabilizer muscles in your core, but if you make a mistake you will be seriously injured. Try one-arm barbell presses. They hit the stabilizer muscles of your core. Make sure you keep your core tight. This is not the time to relax her with these exercises.

Using weights for good morning exercise and side bends is dangerous if not done properly. The key is to keep your core tight and not relaxed. But as I said, there are better alternatives for the dead lift, back rows, and one-arm barbell press. Always keep safety in mind to avoid injury.

Inspired by Pascasio JR Felisilda