I've been going to the gym 3-5 times a week faithfully for 9 years. As a NASM Certified Personal Trainer I have learned that some exercises are simply not as efficient as others. Below are the 5 worst exercises to do in the gym.
Issue: The kickback during the step does not have any added benefit. The kickback does not add extra "activation" to the glute nor build the muscle faster.
Instead: Try a stability ball glute bridge
Why: Target same muscles without excessive hip flexion and with more core integration
Issue: The Cable Pull Through can be challenging for the novice and intermediate to feel the correct pull muscles. This ends up with more upper body assistance than necessary.
Instead: Barbell Deadlift
Why: A much more stable base allows for more weight to be moved. More weight = greater activation of muscles.
Issue: This odd exercise places excessive torque on the knee increases the chance for injury. It does not make the butt "sit higher."
Instead: Single Leg Deadlift
Why: Target the same muscle with less stress on the knee
Issue: This exercise actually does the opposite of what people thinks it does. It does not slim the waist. It actually increases the musculature resulting in a thicker waist.
Instead: AOS Kettlebell Get Up
Why: Less stress on the knees, hips, and obliques
Issue: This odd exercise places excessive torque on the knee increases the chance for injury. It does not make the butt "sit higher"
Instead: Single Leg Bicep Curl
Why: Engage the abdominals and still get a bicep pump without restricting the core from it's natural movement
If you have an exercise you'd like me to analyze to see if you could be using your time more efficiently both from a results and a biomechanics stand point, please find me on the links below and ask all the questions you may have.
WokeFokk is a Lifestyle Guide by G.I.Lane that helps people get their Mind Right before and while embarking on fitness & business goals.
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Stephanie is an author, bodybuilder, and blogger. You can check out her latest book here.
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