Exercises to Avoid: Common Moves That Can Cause Injury

Not all exercises are created equal. Some movements put your joints in vulnerable positions, load your spine dangerously, or simply aren't worth the risk compared to safer alternatives. This guide covers exercises you should reconsider and what to do instead.

Important Disclaimer

Context matters. An exercise that's dangerous for one person might be fine for another. Factors include:

• Your anatomy and mobility
• Injury history
• Training experience
• How you perform the movement
• Load and volume

The exercises below are commonly problematic, but "avoid" often means "reconsider" or "modify" rather than "never do."

High-Risk Exercises

Behind-the-Neck Press

The problem:

• Puts shoulder in extreme external rotation under load
• Cervical spine forced into extension
• Most people lack the mobility to do it safely
• High risk of shoulder impingement and neck strain

Why people do it: Old-school bodybuilding tradition

Better alternatives:

• Standard overhead press (bar in front)
• Dumbbell shoulder press
• Landmine press
• Arnold press

Behind-the-Neck Lat Pulldown

The problem:

• Same shoulder/neck issues as behind-neck press
• Forces forward head posture
• Requires mobility most people don't have
• No additional benefit over front pulldowns

Better alternatives:

• Lat pulldown to chest (front)
• Pull-ups
• Cable rows
• Single-arm pulldowns

Upright Rows (Narrow Grip)

The problem:

• Internal shoulder rotation under load
• Elbows rise above shoulders
• Compresses supraspinatus tendon
• Leading cause of shoulder impingement in the gym

Better alternatives:

• Wide-grip upright rows (elbows stay lower)
• Lateral raises
• Face pulls
• High pulls (different movement pattern)

Smith Machine Squats (Feet Forward)

The problem:

• Feet positioned far forward changes mechanics
• Unnatural movement path
• Shear force on knees
• Doesn't translate to real squatting

Better alternatives:

• Free weight squats (any variation)
• Hack squat machine
• Leg press
• Smith machine squats with feet under you (if you must use Smith)

Leg Press with Excessive Range

The problem:

• Lower back rounds off pad at bottom
• Pelvis tucks under (butt wink)
• Spinal discs loaded in flexed position
• Risk of herniation

How to fix:

• Stop before lower back lifts off pad
• Adjust foot position
• Use appropriate range for YOUR mobility
• Quality over depth

Good Mornings (Heavy)

The problem:

• Heavy load on spine in flexed position
• Small margin for error
• Fatigue leads to form breakdown
• Better options exist

Better alternatives:

• Romanian deadlift
• Back extensions
• Hip hinge with lighter load
• Cable pull-throughs

Risky Abdominal Exercises

Full Sit-Ups

The problem:

• Repeated spinal flexion under load
• Hip flexors do most of the work
• Compresses lumbar discs
• Especially problematic for lower back issues

Better alternatives:

• Crunches (partial range)
• Dead bugs
• Planks
• Ab wheel rollouts
• Hanging leg raises

Lying Leg Raises (Arched Back)

The problem:

• If back arches, load shifts to lumbar spine
• Hip flexors overwork
• Lower back strain
• Often done with poor control

How to fix:

• Press lower back into floor
• Bend knees to reduce lever
• Reduce range of motion
• Use dead bugs instead

Russian Twists with Weight

The problem:

• Spinal rotation under load
• Flexed spine position
• Combined flexion and rotation is high-risk
• Momentum usually takes over

Better alternatives:

• Pallof press (anti-rotation)
• Cable woodchops
• Bird dogs
• Side planks
• Medicine ball throws (standing, with hip rotation)

GHD Sit-Ups (Uncontrolled)

The problem:

• Extreme spinal extension
• Momentum and bouncing
• High compressive forces
• Rhabdomyolysis risk if overdone

If you must:

• Controlled tempo
• Limited range
• Build volume gradually
• Not for beginners

Questionable Leg Exercises

Sissy Squats

The problem:

• Extreme knee flexion angle
• Shear force on knee joint
• Requires excellent mobility
• Many better quad options

Better alternatives:

• Leg extensions
• Front squats
• Heel-elevated squats
• Bulgarian split squats

Hack Squats (Too Deep)

The problem:

• Lower back can round at bottom
• Knees track too far forward
• Excessive depth for most

How to fix:

• Stop at parallel or just below
• Appropriate foot position
• Control the descent

Box Jumps for Reps

The problem:

• Achilles tendon stress on descent
• Fatigue leads to missed jumps
• High injury rate in competition settings
• Shin scrapes are common

How to fix:

• Step down between reps
• Lower box height
• Fewer total reps
• Fresh sets only

Shoulder Risk Exercises

Dumbbell Flyes (Too Deep)

The problem:

• Extreme shoulder stretch under load
• Shoulder capsule stress
• Pec tendon strain
• Many people go too low

How to fix:

• Stop when upper arms parallel to floor
• Slight elbow bend
• Control the movement
• Use cables instead (constant tension, less extreme stretch)

Dips (Too Deep)

The problem:

• Shoulder extends past safe range
• Anterior shoulder stress
• Especially risky with added weight

How to fix:

• Stop at 90-degree elbow bend
• Don't go lower than you can control
• Avoid if shoulder issues exist
• Lean forward for chest focus, upright for triceps

Kipping Pull-Ups

The problem:

• Momentum stresses shoulders
• Rotator cuff under ballistic load
• Spine whips back and forth
• Skill exercise, not strength exercise

When okay:

• CrossFit competition context
• Proper progression and skill development
• Adequate shoulder strength first

For strength/muscle:

• Strict pull-ups
• Assisted pull-ups
• Lat pulldowns

Modifying Instead of Avoiding

The Real Answer

Most "bad" exercises can be modified:

• Reduce range of motion
• Lighten the load
• Slow down the tempo
• Improve technique
• Build mobility first

Red Flags to Watch For

Stop or modify if:

• Sharp pain (different from muscle burn)
• Pain that persists after exercise
• Clicking, catching, or grinding
• Loss of control
• Can't maintain form

Individual Factors

What's dangerous depends on:

• Your injury history
• Current mobility
• Strength levels
• Goals (is the risk worth the reward?)

The "Avoid If..." Categories

Avoid If You Have Lower Back Issues

• Full sit-ups
• Good mornings (heavy)
• Leg press with back rounding
• Deadlifts with rounded back (form issue, not exercise issue)
• Russian twists

Avoid If You Have Shoulder Issues

• Behind-neck pressing/pulling
• Upright rows
• Deep dips
• Heavy flyes
• Kipping movements

Avoid If You Have Knee Issues

• Sissy squats
• Deep leg press
• Full range leg extensions (try partial)
• Jumping/plyometrics without progression

Avoid If You're a Beginner

• Heavy good mornings
• Behind-neck anything
• Complex Olympic lifts (without coaching)
• GHD sit-ups
• Box jumps for high reps

Smart Programming Principles

Risk vs. Reward

Ask yourself:

• What does this exercise give me?
• Is there a safer way to achieve the same thing?
• Is the risk worth it for my goals?

Progression Matters

Build up to risky exercises:

• Master the basics first
• Develop mobility
• Start light
• Add complexity gradually

Listen to Your Body

Pain is information:

• Discomfort during exercise may be okay
• Pain persisting after is not
• When in doubt, substitute
• Ego lifting leads to injury

The Actually Dangerous Things

More dangerous than "bad" exercises:

• Ego lifting - Too heavy, poor form
• No warm-up - Cold muscles are injury-prone
• Fatigue training - Form degrades when exhausted
• Ignoring pain - Pushing through warning signs
• No progression - Too much too soon

Summary

Exercises to reconsider:

1. Behind-the-neck movements - Shoulder and neck risk
2. Upright rows (narrow) - Shoulder impingement
3. Full sit-ups - Spinal flexion under load
4. Weighted spinal twists - Combined flexion and rotation
5. Extreme range movements - Beyond your mobility

The principle: Most exercises can be safe with proper technique, appropriate load, and individual modifications. "Avoid" often means "be cautious" or "find an alternative if you have issues."

Train smart. Listen to your body. There's always a safer way to achieve your goals.