These are 10 exercises all men should avoid at all costs according to Max Posternak.
Max Posternak’s standing in the fitness realm is cemented as the founder of Gravity Transformation, a hub that has garnered substantial popularity by furnishing actionable tips and training directives to individuals striving to enhance their physical fitness and shed excess weight. With an extensive YouTube following exceeding 5.5 million subscribers, his reach and influence are undeniable.
And why would you want to avoid them? In some cases, they are ineffective, and others they can put your body in risk of an injury when performed the way most people do. So check out below the 10 exercises all men should avoid.
10 Exercises All Men Should Avoid
Max Posternak discusses common workout mistakes and exercises that should be avoided due to their potential for injury and lack of effectiveness.
Max begins by highlighting the importance of proper exercise selection for achieving fitness goals and avoiding injury. He emphasizes that not all exercises are created equal and that some have been passed down by misinformed individuals.
- Selectorized Ab Machines: Max advises against using selectorized ab machines found in gyms. These machines restrict your range of motion, preventing engagement of essential stabilizer muscles. Regular ab exercises like crunches, sit-ups, hanging knee tucks, and decline sit-ups are recommended instead.
- Behind-the-Head Shoulder Press: Max cautions against performing shoulder presses behind the head. This exercise can place the shoulders in a compromised position, increasing the risk of injury. Instead, he recommends performing shoulder presses in front of the head for better results and safety.
- Smith Machine Squats: Max discusses the misconceptions about the Smith machine, particularly its use for squats. He explains that the machine restricts natural movement patterns and can lead to improper form, which may result in injury. Max advocates for free weight squats as a safer and more effective alternative.
- Hip Abduction and Adduction Machines: Max advises against using these machines, as they involve unnatural movements for the hips and can lead to lower back injuries. He suggests using resistance bands while standing for a safer and more functional way to work the hip muscles.
- Seated Torso Rotation Machine: Max discusses the dangers of the seated torso rotation machine, which can put excessive pressure on the spine due to its locked range of motion. He recommends alternative exercises like cable wood chops and side planks for working the obliques.
- Upright Row: Max highlights the risks associated with upright rows, particularly shoulder impingement and internal rotation. He suggests safer alternatives for shoulder development, such as lateral raises and incline frontal raises.
- Lat pulldown behind the neck: the same reasons why you shouldn’t do the shoulder press behind the head, you should not do use the lat pulldown and pull it behind the head. It will increase your chance of injuries to your rotator cuff, shoulders and neck.
- Leg Press Machine: Max argues that the leg press machine places excessive stress on the knees and lower back due to its unnatural movement pattern. He recommends opting for free weight leg exercises like barbell squats, walking lunges, deadlifts, and split squats for better results and reduced risk of injury.
- Leg Extension and Leg Curl Machines: Max suggests avoiding leg extension and leg curl machines, as they isolate the knee joint and lack functional benefits. He recommends compound leg exercises that engage multiple joints, such as squats and deadlifts.
- Back Hyperextension Machine: Max warns against overextending the spine while using the back hyperextension machine, which can lead to lower back injuries. He advises starting with bodyweight exercises and using caution when incorporating weights.
In conclusion, Max Posternak encourages viewers to prioritize exercise safety and effectiveness by selecting appropriate exercises for their fitness goals. He also promotes a holistic approach to fitness, which includes a customized diet plan and proper workout selection to achieve the best results.
Watch the video below for a more detail explanation from Posternak himself.
Staying injury-free is crucial for maintaining a consistent and effective fitness routine, especially when it comes to achieving weight loss and overall fitness goals. Here are several reasons why staying injury-free is the best way to keep getting fitter and losing weight:
- Consistency: Injuries can disrupt your workout routine and force you to take time off from exercising. Consistency is key to making progress in fitness and weight loss. When you can exercise regularly without interruptions, you’re more likely to see steady improvements over time.
- Progressive Overload: To get fitter and lose weight, you need to gradually increase the intensity of your workouts. Injuries can halt or reverse this process, making it difficult to challenge your body and achieve the desired results.
- Calorie Burn: Exercise plays a vital role in burning calories and creating a calorie deficit, which is necessary for weight loss. When you’re injured and unable to exercise, it can be challenging to maintain the calorie deficit required for effective weight loss.
- Muscle Preservation: Strength training and resistance exercises are essential for building and preserving lean muscle mass. Injuries can lead to muscle atrophy and loss, which can slow down your metabolism and hinder weight loss efforts.
- Mental Well-Being: Staying injury-free allows you to enjoy the mental and emotional benefits of exercise, such as reduced stress, improved mood, and enhanced overall well-being. Injuries can lead to frustration, anxiety, and a decline in mental health.
- Long-Term Health: Regular exercise not only helps with weight loss but also contributes to long-term health and disease prevention. Staying injury-free allows you to maintain a consistent fitness routine that supports your overall health.
- Efficiency: When you’re injury-free, you can perform exercises with proper form and efficiency, maximizing the effectiveness of your workouts. Injuries can lead to compensatory movements and poor form, reducing the efficiency of your training.
- Injury Prevention: Staying injury-free is not just about avoiding injuries; it’s also about proactively preventing them. Incorporating proper warm-up routines, stretching, and mobility work can reduce the risk of injuries and keep you on track toward your fitness goals.
- Lifestyle Habits: An injury can limit your daily activities, making it difficult to maintain an active lifestyle. Staying injury-free allows you to engage in everyday activities with ease, such as walking, climbing stairs, and participating in recreational sports, all of which contribute to overall calorie expenditure.
- Positive Feedback Loop: Success breeds motivation. When you see positive results from your workouts without setbacks caused by injuries, you’re more likely to stay motivated and continue working toward your fitness and weight loss goals.
In conclusion, staying injury-free is fundamental to achieving and maintaining your fitness and weight loss goals. Prioritizing safety, proper form, and injury prevention measures not only help you make consistent progress but also supports your long-term health and well-being. Always listen to your body, seek professional guidance when needed, and take steps to minimize the risk of injuries to ensure a successful fitness journey.