I see folks performing these exercises and /or behaviours in the gym and always take the time to inform them of the danger or ineffectiveness. Then I provide a better alternative.

1 – Behind the neck lat pull-downs (danger: cervical spine strain)
2 – Behind the neck military (shoulder) press (danger: ditto)
3 – Upright rows (danger: shoulder nerve impingement)
4 – Lying leg press machine – deep knee (danger: lumbar spine compression)
5 – Squats using the Smith machine – feet too far forward (danger: thoracic spine muscle strain)
6 – Bad form on cardio machines - particularly leaning forward (danger: spine erectors muscle strain)

7 – Trying to “spot” reduce – endless reps working a “problem” area (time-waster: science just doesn’t work that way)
8 – Using a weight belt (danger: jeopardizes important core strength)
9 – Bad shoes; and I’m not talking fashion (danger: Achilles, arches, ankles, knees, hips… all affected negatively by bad shoes)

Helping you do it well and get better results.

Doug at MyTrainerSays dot com