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5-Exercise-Swaps-You-NEED-to-Make (RIGHT-NOW)

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Rating: 4.0; Vote: 1

There are so many exercises you can do in your workouts but these 5 in particular are ones you are going to want to swap out right away. In this video, I-m going to show you the five most popular exercises that deserve to be replaced with alternatives that are not just more effective but safer in the process. The first of these exercises is the lat pulldown. While this is a great exercise for building the lats it just isn-t the most functional or powerful movement you can do if you want to train like an athlete. The same can be said for the king of the bodyweight exercises, the pullup. The pullup has your body suspended off the bar hanging freely. There is no grounding of the feet and therefore no power transfer up the kinetic chain. With the one arm cable pulldown however, all is improved. You are not only standing up but you-re letting the abs and lats work together as they prefer to while getting a much better stretch on the lat muscles on every rep. Next up is the seated dumbbell shoulder press. Once again, you lose a big amount of athleticism the second you sit on the bench to perform this exercise. Beyond that, you are driving your back into the pad and disrupting the normal scapular rotation that should occur when you lift your arm above your head. The easy swap here is to perform this exercise standing. Even better, clean the dumbbells off the floor at the start of every set for an even more functional exercise without compromising the growth of your shoulders. Next is the back squat. In no way is the back squat a bad exercise. The problem with it however is that it can hide a lot of mobility and flexibility restrictions that could make performing it long term an unwise idea. Instead, if you swap to the front squat you will see very quickly what areas and restrictions you have that need to be fixed. Maybe your thoracic extension is limited. Maybe your ankles lack mobility. Whatever the issue you will want to reveal it with the front squat and then fix it before returning to back squatting. Next is the upright row. This is a flat out terrible exercise for your shoulders. While some may like the benefits it provides the delts in terms of growth there is no debating the punishment it places on your shoulder joint over time. There is a quick and easy fix however and that is to swap it out with the dumbbell high pull exercise shown in this video. The act of externally rotating the shoulder rather than internally rotating it is enough to turn this exercise from bad to good quickly. The dumbbell fly is another potential long term shoulder killer by artificially stressing the anterior shoulder capsule under an insecure load. On top of that, it-s again a non functional pressing exercise since it removes a good deal of the cooperation from the rest of your body by having you lay down on a bench. Stand up and perform the 3D crossover instead. You will still get the horizontal adduction of the arm that the fly is known for while protecting the shoulder joint and getting muscles to work together that prefer to in the first place. The concentration curl is an added bonus. Once again, training your biceps is always going to involve some version of a curl. That is what your elbow joint does. That said, this is the worst one you can do. There is absolutely no functional carryover at all. Stand up and curl those dumbbells together at the same time. This will require the entire core to work harder than if you were to curl one dumbbell at a time. These 5 exercise swaps are just the beginning of what it means to train like an athlete. If you want a complete program to get you training, and gaining, like an athlete right away then head to and get the ATHLEAN-X Training System. I
Date: 2022-04-22

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Comments and reviews: 10

hjs2457
I-m really not understanding what he said about up right rows. He said when you pull the weight up with your elbows out to your sides the weight is push your shoulders down in internal rotation. That may be true, but you always act against the weight not towards. So even though the weight is pushing your shoulders inward, your shoulders don-t actually go inward because you are actively contracting the external rotators to prevent that from happening. It-s like saying bench press is bad because the weight pushes toward your chest instead of away from it.
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George
Great advice. By the way, I invented a new biceps exercise that I call the leaning dumbbell curl. You lean from a wall, or post in a basement, so that the upper body is leaning slightly forward, then curl the dumbbell upwards. What do you think? Thus the front of the shoulder muscles do not help with the raising, and lowering of the weight, or resistance. Myself, I place a 2 by 4 on my back leaning leg, so that I am not in a long, constant stretch; so that the concentration goes as much as possible to the isolation exercise for the biceps.
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Piglet
also. OK MOST athletes are on their feet. not all, not all the time. gymnasts? cyclists? swimmers? rowers? (crew)? wrestlers? rock climbers? bobsled? luge? others? pullups could help performance. if you think doing an Iron Cross on the rings is -easy- or a parallel bars, or. uneven bars performance. show us
plus doing one-arm biceps dumbbell curls or triceps pushdowns an athlete does that? isolates one arm at a time?
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sport
I agree more with Jeff than Arnold. Specially on the dumbbell flies. it-s a nasty, antinatural exercise, and if anything, the only thing it really does is to widen your rib cage horrendously the day you start doing it. For all the admirable physique and achievements of Arnold Schwarzenegger, he developed a super wide and thick rib cage that in my humble opinion look anything but aesthetic.
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Mr.
He seems like he knows what hes talking about but he contradicts himself from one video to the next, i. e. he said not to do pull ups with your legs crossed behind you but when here hes doing just that. He also says pulls up arent a great exercise but in another video he says it should be one of the main things you do
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HatedJared
I got a bad shoulder injury playing high school football that followed me into my 30's now (damn thing randomly dislocates sometimes. I have been doing upright rows consistently when I weight trained not thinking that its probably making it worse, or at least not making it better. Glad to put that one to bed.
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Ro
Will working my shoulder with a rotator. Cuff tear which h the doc said I don't need surgery improve or heal itself the tear happened 5 years ago bench pressing and I've stayed away from bench pressing till this past Monday it felt good a little grinding noises but it feels fine what do you recommend
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P-ter
as doing (just started) one of the AX programs, I view these advices from a different aspect. All the lectures and tutorials makes more sense when you are doing an AX program.
I recommend for you to choose a program. (Mayself started Beaxst program, but are several, that may fit you more)
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Tisha
Question: I'm a woman with a bone condition, charot, which has greatly contributed to serious lack of ankle mobility. As a result, I focus intensely on proper form when performing dumbbell squats. Are there other lower body exercises that might accommdate this mobility restriction? Thank you
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Scott
Most of these I dropped out since I was 13.
My routine was just mostly Dead lifts, squats, Bench, Laterals, double Biceps, Calve press and leg press. Sometimes I would put in a little dumbbell push ups. And then my third day was strictly cardio and abdomen exercise. I was ripped -.
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