The most dangerous exercises to avoid

Strenuous training can lead you to the desired result, but if you approach it carelessly, you can seriously suffer. And in that case, you won’t be happy with the results.

To warn you against mistakes, we share with you the most dangerous exercises according to bodybuilders.

founder of the Russian Bodybuilding Federation

Most mistakes that lead to injuries are made due to inattention and absent-mindedness.

The barbell bench press with the head downwards

If you get crushed by the barbell and there are no helpers nearby, you will be trapped. You will have to roll the bar down over your head, which is extremely painful and traumatic.

The solution: perform the exercise only in the presence of a partner.

Squats with a barbell

In the case of incorrect weight selection, the body can lead forward under the weight of the barbell. Your legs may simply fail to straighten under the heavy load and you will not be able to lift back up. It is also possible to injure your muscles when trying to pull the bar down. In addition, when squatting with a barbell intra-abdominal pressure is greatly increased, which can lead to the appearance of abdominal hernia.

Exit: perform the exercise only in the presence of a partner and use a weightlifting belt.

participant of international bodybuilding competitions

For a beginner, any exercise with free weights is dangerous. Because a person does not have sufficient neuromuscular coordination and knowledge of the correct technique.

Bench pull from the floor and barbell pull in the incline

Too much load on the musculoskeletal system, arising at the moment of detachment of the projectile from the floor, can lead to injuries to muscles, joints and vertebrae.

The way out: perform exercises from the racks.

Incline with a barbell on the back

Like the deadlift, this exercise, if performed incorrectly and if the weight is selected incorrectly, can lead to pinches in the spine, injuries to muscles and ligaments.

The way out: perform with a partner’s insurance, strictly adhering to the correct technique. Or replace it with a similar exercise.

master of sports in bodybuilding, European champion in the category of classical bodybuilding 180+

Squats with a barbell, deadlifts from the floor, bench press and “Good morning” should be performed with perfect technical correctness, the weight should be chosen as correctly as possible. And if there is no confidence in the need for these exercises to be in your arsenal, it is better to remove them.

fitness instructor

I try to avoid exercises that create unnatural joint angles.