CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

The post CrossFit – Fri, Mar 1 appeared first on Crossfit Albuquerque.

With the entire CrossFit world taking on 24.1 this weekend, we want to make sure anyone and everyone can have a go at it. 

This workout is perfect for a CrossFit kids class and can be modified easily depending on the age and skill level. Read on to learn how you can adapt this workout for younger age groups.

For Preschool and Elementary

For the snatch, it depends on what skills your kids have practiced. They could always use kids’ dumbbells if they’re available, or even something lightweight just to keep them moving, like pom poms or Koosh balls. 

If you’d prefer them to skip the snatch at this time, they can always complete slam balls or ground-to-overheads with a light wall ball or a plate instead. 

For the burpees, giving the kids something to jump over to force full extension works well and instills correct movement patterns. They can jump laterally or not, or they could jump to a target, which could be a PVC secured in the rig. 

[Related: Breaking Down the Most Common CrossFit Open Movement Combinations]

This could be quite a long workout, with lots of reps for smaller kids, so cutting the reps way back may be a good idea. You can also turn it into an EMOM, where everyone is working together at the same time. 

Suggested EMOM format: 

Five-minute EMOM:

Snatch x 5 (Arm 1)

Burpee x 2

Snatch x 5 (Arm 2)

Burpee x 2

Extend the time based on the age and skill level of your class. 

For Middle and High School 

With older kids, it’s easier to keep the workout as close to the original as possible. Of course, some easy scales would be to lighten the weight of the dumbbell. If a lateral jump is tricky, athletes can step or do a burpee in place or to a target. 

Another option is to partner the workout with an “I go, you go” format. Instead of changing the rep scheme, athletes could do 21 alternating dumbbell snatches and 21 burpees, then tag their partner to do the other two sets of 21. They could continue this through the 15s and the 9s. 

Other scaling options: 

Kettlebell swings instead of snatches

Slam balls instead of snatches 

Dumbbell-facing burpees (if lateral jumping is a challenge)

Decrease the reps, but leave the movements and the standards the same

Decrease the reps and the time domain

Whether you’re coaching kids at your affiliate or maybe even your own little ones in the garage, check back next week and the week after for our modifications on how to make workouts 24.2 and 24.3 fun and accessible for all ages.

Featured image: Smolina Marianna / Shutterstock

The post How To Program CrossFit Open Workout 24.1 for Kids appeared first on BarBend.

The 2024 CrossFit Open kicked off with a whole lot of burpees and dumbbell snatches in workout 24.1. The beauty is in the simplicity. 

Today, we’re providing you a lesson plan to run 24.1 at your affiliate in the hopes of making life a little easier for coaches and gym owners during the craziest three weeks of the year. 

[Related: Breaking Down the Most Common CrossFit Open Movement Combinations]

Logistics

First, let’s get some basics out of the way.

You only need one piece of equipment per athlete: the dumbbell. 

One heat: If you have the amount of dumbbells required to accommodate all of your classes in one heat, you’ll have plenty of time after the workout to cool down, clean up, and offer some optional assistance. 

Two heats: The only limiting factor for the setup is the number of dumbbells of the Open weight denominations at your affiliate. If the class size is more than the amount of dumbbells, have athletes pair up and run two heats. Athletes can then judge each other for official scores. Print out scorecards so you are prepared for this.

Workout 24.1 has a 15-minute time cap and requires a simple setup, so two heats can easily fit within the class window. 

Class Timeline

Depending on which logistical option fits your needs the best, you can use one of the following timelines. 

Two heats:

Whiteboard Brief (0:00-5:00) 

Mobility (5:00-10:00)

Prep (10:00-18:00)

Heat 1 (18:00-33:00)

Heat 2 (35:00-50:00)

Recovery (50:00-60:00)

One heat:

Whiteboard Brief (0:00-5:00) 

Mobility (5:00-12:00)

Prep (12:00-30:00)

WOD (30:00-45:00)

Recovery (45:00-60:00)

[Related: 9 Tips To Be a Low-Maintenance Crossfit Open Participant This Year]

Whiteboard Brief

Review the scoring, standards, and workout variations detailed in the workout description and scorecard. You can provide further context on each movement by using the following notes:  

Dumbbell Snatches: New this year is that all the reps are completed on one side before moving on. Use a power snatch if you feel like you need to save your arms. 

Burpees over the dumbbell: Stay low on the jump and get right into your next rep. Whether jumping back or stepping, find a pace that keeps you moving. 

Mobility

Have athletes hop on a machine for three to five minutes, increasing in pace every 30 seconds. Then complete three rounds of:

Inch-Worm Push-Up Into Cobra x 5

Spider-Man Lunge Into a Sampson Stretch x 10

Bird Dog x 10

Cossack Squat x 10

If you are running two heats, use this opportunity to divide your class into two groups, with one group on the mobility and the other on the machine, then rotate. This will set the stage for the workout.  

Prep

Review each movement, along with scaling options. Then, three rounds, building in intensity and/or dumbbell weight:

Dumbbell Deadlift x 4 (two each arm)

Dumbbell Hang Snatch x 4

Dumbbell Snatch x 4

Lateral Jumps Over the Dumbbell x 4

Burpees Over the Dumbbell x 4

This is a good time to check in with individual athletes, making sure each person is moving well and has scaled appropriately for the day. If you’re running two heats, be sure to have athletes in the second heat continue warming up during the time they’re waiting or help judge a friend. If you’re doing a single heat, you can add extra skill work or teaching time before starting this prep. 

Recovery

Give athletes a few minutes to recover before calling them together and leading them through a proper recovery segment. Have athletes perform a few rounds of box breathing to help calm them down (four-second inhale, four-second hold, four-second exhale, four-second hold, repeat). Then, go through each movement for one minute before switching. 

Scorpion Stretch

Alternating Child’s Pose and Cobra

Low Dragon

This workout is going to be tough on the lower back, triceps, and hip flexors. Consider using movements that help recover these muscle groups for the next day’s class. 

The Bottom Line

The Open is here, and it is time to test and celebrate your fitness with your community. This one is going to be a grind, but this plan should help you run a smooth class for 24.1. 

More CrossFit Content

Read the latest CrossFit stories from the Morning Chalk Up below:

Interview: Haley Adams on Finding the Joy In CrossFit Again After Her Year Away

ROKA Partners With CrossFit Games, Adds Tia-Clair Toomey-Orr to Athlete Roster

Breaking Down the Most Common CrossFit Open Movement Combinations

Featured image: @Crossfitgames / Instagram

The post CrossFit Open Workout 24.1 Affiliate Class Plan appeared first on BarBend.

It’s here! The first workout of the 2024 CrossFit Open has been announced, and that means the new CrossFit season is officially underway.

We’ve assembled a dream team of elite coaches — John Singleton, Michele Letendre, and Justin Cotler — to bring you tips and strategies for each workout. Among them, they’ve coached many CrossFit Games podium athletes, including Patrick Vellner, Kari Pearce, and Ricky Garard, as well as plenty of other Games competitors. 

Check out the description of the 24.1 workout below and keep reading for tips and strategies.

2024 CrossFit Open Workout 24.1

For the full workout description and scorecards, head here. And you can find the workout below:

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

*Time cap: 15 minutes

Women: 35-pound dumbbell

Men: 50-pound dumbbell

Scorecards and Descriptions

Rx’d/Scaled

Foundations

24.1 Tips and Strategies from Elite Coaches

Coming soon — please check back shortly.

2024 CrossFit Open Schedule

For those of you participating, here’s a reminder of the important dates for this year’s CrossFit Open:

Workout 24.1 — Announced: February 29 | Scores Due: March 4 at 5 p.m. PT

Workout 24.2 — Announced: March 7 | Scores Due: March 11 at 5 p.m. PT

Workout 24.3 — Announced: March 14 | Scores Due: March 18 at 5 p.m. PT

More CrossFit Content

Read the latest CrossFit stories from the Morning Chalk Up below:

Interview: Haley Adams on Finding the Joy In CrossFit Again After Her Year Away

ROKA Partners With CrossFit Games, Adds Tia-Clair Toomey-Orr to Athlete Roster

Breaking Down the Most Common CrossFit Open Movement Combinations

Featured image: @crossfitgames / Instagram

The post 2024 CrossFit Open Workout 24.1 Released — Get Tips and Strategies From Top Coaches appeared first on BarBend.

Peak week is the final five to seven days leading to a bodybuilding competition. During peak week, competitive bodybuilders usually reduce their training volume and boost carb intake to increase muscle fullness and minimize subcutaneous (i.e., under the skin) water to achieve a dry and shredded look. (1)

On Feb. 27, 2024, Dutch pro bodybuilder Wesley Vissers published a video on his YouTube channel, sharing his peak week back and biceps workout for the Arnold Classic, scheduled for March 1-3, 2024, in Columbus, OH.

Wesley Vissers’ 2024 Arnold Classic Back & Biceps Workout

Here is a summary of Vissers’ training session:

Machine High Row

Lat Pulldown

T-Bar Row

Seated Bent-Over Dumbbell Reverse Flyes

Straight-Arm Cable Pulldown

Machine Preacher Curls

Check it out below:

[Related: Interview: Lauralie Chapados Is Poised to Three-Peat at the 2024 Bikini International]

Machine High Rows

Vissers uses relatively lighter weight during peak week as the focus shifts from hypertrophy to muscle retention and improving muscle conditioning. He employed a full range of motion and paused at the bottom.

Vissers opined that not training to failure during the peak week prevents excessive muscle fatigue, stress, and inflammation, which can lead to water retention and a loss of muscle definition. 

Lat Pulldown

Vissers used a convergent lat pulldown machine as its line of pull provides him greater muscle engagement and a deeper stretch than a more conventional lat pulldown machine.

It’s all about getting blood in the muscle and priming the muscle for the bigger carb load later this week.

[Related: Interview: Samson Dauda is Prepared to Defend His Arnold Classic Title]

T-Bar Row

Vertical pulling exercises like lat pulldowns promote back width, whereas rowing exercises like chest-supported T-bar rows promote back thickness.

Vissers employed an overhand grip on the T-bar machine and kept his elbows tight to the body as he pulled them behind his midline during concentrics. The 30-year-old fully extended his elbows and protracted his scapula at the bottom for a deep lat stretch. 

Seated Bent-Over Dumbbell Reverse Flyes & Straight-Arm Cable Pulldown

Vissers grabbed a 40-pound dumbbell in each hand, sat on a flat bench, and leaned his torso to approximately 45 degrees. While maintaining slight elbow flexion, Vissers raised his arms to his sides until his upper arms almost parallel the floor. 

After hitting mechanical failure (where form starts to break due to muscle fatigue), a reversal of his previous training inclination during peak week, Vissers performed partial reps.

Vissers performed straight-arm cable pulldowns using the close-grip attachment. He pulled the handle to his belly button on concentrics and paused at the bottom for increased time under tension (TUT), magnifying muscle pumps. His goal of getting as much blood to the target muscle remained top of mind and will likely pay off with the muscle fullness he’s vying for on stage. (2)

Machine Preacher Curls

Vissers concluded his workout with three sets of machine preacher curls to bias the biceps. He positioned his armpits over the machine’s arm pad and placed the back of his arms flat against the pad to limit the use of momentum. This kind of isometric focus with lower to moderate loads will likely enhance the target muscle activation, thereby boosting hypertrophy. (3)

Vissers will challenge reigning Arnold Classic Classic Physique champion Ramon Queiroz, on March 1, 2024. Former Arnold Classic champion Breon Ansley and 2023 Olympia Bronze medalist Urs Kalecinski are among the top contenders scheduled to compete in Columbus. Vissers is already qualified for the 2024 Olympia thanks to his win at the 2023 IFBB Romania Muscle Fest Pro. 

References

Chappell AJ, Simper TN. Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders. Sports (Basel). 2018;6(4):126. Published 2018 Oct 24. doi:10.3390/sports6040126

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

Featured image: @wesleyvissers on Instagram

The post An Inside Look at Wesley Vissers’ Peak Week Training for the 2024 Arnold Classic appeared first on BarBend.

IFBB Pro League Bikini division athlete Lauralie Chapados sat in her hotel room in Columbus, OH, on Wednesday, Feb. 28, 2024, preparing to compete for her third consecutive Bikini International title on Saturday, March 2, 2024.

Most competitors prioritize making their surroundings as peaceful as possible, keeping distractions bare minimum on the cusp of competition day. Despite being the defending Bikini International champion amid peak week, Chapados, a Celsius representative, gave BarBend an exclusive interview, speaking like it was a normal Wednesday in the Buckeye State.

Editor’s Note: The following interview has been lightly edited for readability.

[Related: Interview: Samson Dauda is Prepared to Defend His Arnold Classic Title]

BarBend: How has your 2024 Bikini International prep been as the two-time defending champion chasing history on one of bodybuilding’s biggest stages?

Chapados: I’m feeling great. The prep has been so amazing. I’m in Columbus and settled. I can’t wait for Saturday.

Chapados is coming off a fourth-place finish at the 2023 Bikini Olympia, won by Jennifer Dorie. Chapados received feedback from the Olympia judges that her rank just off the podium was due to having too much muscle in her lower body.

Chapados took that feedback and got to work with the support from coach Kim Oddo and trainer and boyfriend Aldo Paredes. Chapados is a defending champion with a challenger mindset.

Chapados’ adjustments for this prep included jogging more, plyometrics, and adding more fats and carbs to her diet. As one of the more experienced athletes in the Bikini division, Chapados has more muscle maturity — a strength in the judges’ eyes.

Chapados: I’ve had this team since the Arnold in 2021 when I finished third. That has been my little cocoon, and they keep that bubble really safe for me.

BarBend: How does it feel knowing it would be a historic victory if you three-peat at the 2024 Bikini International? No champion in the contest’s history has won three consecutive titles.

Chapados: I want to make a statement at the Arnold. If that statement happens to be my third straight win, that is legendary. Now, I set my goals higher; I want more titles and bigger shows. The Arnold is obviously one of those.

BarBend: You’ve fared better in Columbus than at the Olympia. What is the difference between the shows that enable your consistency at the Arnold?

Chapados: I always give credit to the Arnold for being in Columbus every year. It’s always in March. That helps us as athletes.

BarBend: You’re making your 2024 season debut at the Bikini International and will face 10 of the best athletes in the Bikini division, including the returning two-time Olympia and International champion, Angelica Teixeira. Thoughts on that matchup?

Chapados: I have so much respect for her, and she’s coming back to look her best ever and as a mother. We have such a great friendship and have traveled together. I can’t wait to be backstage with her again.

Other superstars in the lineup include rising star Aimee Delgado and her “Say More Podcast” co-host Phoebe Hagan.

Though the division is filled with dedicated competitors, Chapados feels the camaraderie among the Bikini athletes is a draw for fans. She hopes the Bikini debutants in Columbus enjoy the experience.

Chapados: We’re all very serious about the sport. I can’t wait to see their faces. The Arnold does a good job of putting on the show for the athletes. The care is amazing.

[Related: Urs Kalecinski and Wesley Vissers Tag Team Back Training During 2024 Arnold Classic Prep]

Chapados is focused on Columbus but revealed to BarBend that she will compete in the 2024 Pittsburgh Pro and 2024 New York Pro shows even if she is not victorious in Columbus.

Those are two more opportunities to qualify for the 2024 Olympia in Las Vegas, NV, on Oct. 10-13, 2024. This schedule might sound familiar since it’s exactly what she did after she won her first Bikini International championship.

Chapados: It’s going to be like 2022 all over again.

BarBend: How can fans in attendance at the Arnold interact with you? Will you be at the Arnold Expo with the Celsius team? Chapados will join the Celsius team on Sunday, March 3, 2024, at the Arnold Expo to meet fans — one of the weekend’s highlights she looks forward to most.

Chapados: I will be there from 11:00 a.m. to 1:00 p.m. [on Sunday, March 3, 2024]. I try not to go before I compete because I am there as an athlete, but I love that day because I get to spend more time, chat more, and hear their stories and journeys. It’s so amazing.

The 2024 Bikini International will occur on Saturday, March 2, 2024. Prejudging will begin at 11:00 a.m. EST. The finals are slated for 7:00 p.m. EST. Fans not in Columbus can watch both rounds of competition live via the free Arnold Classic livestream.

Featured images: @lauraliechap on Instagram

The post Interview: Lauralie Chapados Is Poised to Three-Peat at the 2024 Bikini International appeared first on BarBend.

The boutique fitness and wellness franchisor sees massive potential in Lindora, it’s first foray into the GLP-1 weight-loss drug space

Xponential Fitness, the boutique fitness and wellness franchisor overseeing ten brands, opened an average of one and a half new studios each day in 2023 — a feat founder and CEO Anthony Geisler said can continue this year on Thursday’s earnings call with investors.

The leading health and wellness franchisor grew its full-year 2023 revenue by 30% to $318.7 million and grew its Q4 2023 revenue by 27% to $90.2 million, reporting strong growth despite a net loss of $9.1 million in Q4, resulting from restructuring costs from company-owned transition studios, lower overall profitability and an increase in impairment of goodwill and other assets.

“In 2023, we experienced substantial growth on both the top and bottom lines as members continued to demonstrate that they prioritize their health and wellness routines,” Geisler said. “We further streamlined our business and are operating from a position of strength as we leverage our operations.”

Xponential also increased its North America system-wide sales by 36% to $1.40 billion, sold 805 franchise licenses and opened 557 new studios in 2023. Total members in North America grew 21% year-over-year in 2023 to 717,000, while visitation rates increased 31% to 51.5 million studio visits last year. 

“We see this momentum carrying into 2024 and are confident that our optimized portfolio of global brands will deliver considerable margin expansion and operational cash flows.”

Looking ahead to full year 2024, Xponential expects 550 new studio openings and an 8% growth in revenue. 

The Lindora Effect

Lindora, Xponential’s most recent acquisition that signals its push into the GLP-1 and wellness space, took center stage on Thursday’s earnings call.

Based on preliminary findings, Geisler noted that the company sees the greatest similarities between Lindora member profiles and those of Club Pilates and StretchLab, alluding to two of Xponential’s most popular and successful brands. He also indicated that apparel may be added to Lindora’s retail mix and sees the metabolic health brand as a lucrative addition. 

“Given that the average member in Lindora spends more than the average member in our fitness brands, there’s … more wallet share there than the fitness product,” Geisler said. “People that have shown up at Lindora have tried typically some version of weight loss, whether that be diet and exercise or both in the past and so when they come to Lindora, they’re willing to spend whatever they need to spend to get the ultimate result.”

Earlier this month, Xponential sold its treadmill-based interval fitness brand Stride Fitness, which represented less than 1% of its total studios open at the close of 2023.

The post Xponential Grows Revenue 30%, Eyes More With Wellness Push appeared first on Athletech News.

Most pro-strongman competitors weigh north of 300 pounds. Athletes of such colossal stature rely on high-calorie meals to fuel their heavy training and recovery. 

Strongman turned boxer turned powerlifter turned strongman Hafthor Björnsson is no stranger to diet adjustments. He works with retired pro bodybuilder and creator of the ‘Vertical Diet,’ Stan Efferding, as his nutrition coach to peak for the 2024 Arnold Strongman Classic (ASC), scheduled for March 1-2 in Columbus, OH.

On Feb. 27, 2024, Björnsson published a video on his YouTube channel, sharing his full day of eating in prep for his pro strongman comeback. Check out the video below: 

[Related: The 2024 Rogue Invitational Will Be Hosted in Aberdeen, Scotland]

Hafthor Björnsson’s 8,000-Calorie 2024 ASC Diet

The Icelandic strongman hit his daily calorie target with six meals:

Meal One — Breakfast

Eggs — Three eggs

Rice — 550 grams 

Strawberries — 100 grams 

Milk — 500 grams 

Orange Juice — 245 grams 

Skyr — 200 grams 

Blueberries — 100 grams 

Björnsson poured chicken broth over his rice to make it more appetizing and easier to digest. Björnsson blends a concoction of orange juice, skyr, and blueberries for every meal.

Björnsson once paired each meal with milk but discontinued that due to inflammation issues. Although a dairy product, skyr doesn’t cause him the same problem.

The 35-year-old Björnsson does 10 minutes of low-intensity steady state (LISS) cardio after each meal as it helps his digestion and lowers blood pressure.

After some cycling, Björnsson immerses himself in a three-minute cold plunge; a practice he credits for reducing muscle and joint inflammation.

[Related: Strongman Eddie Hall Swaps Diets With UFC Champion Tom Aspinall]

Meal Two

Rice — 450 grams

Steak — 110 grams 

Vegetables — 100 grams 

Avocado — Half

Orange Juice — 245 grams 

Skyr — 200 grams 

Björnsson also had an energy drink and an electrolyte supplement with lunch. 

Meal Three

Rice — 450 grams

Steak — 110 grams 

Vegetables — 100 grams 

Orange Juice — 245 grams 

Skyr — 200 grams 

Since Björnsson sweats heavily, he adds 10 grams of table salt to all his meals to prevent muscle cramps during training.

Meal Four — Snack

Milk — 510 grams 

Sourdough Bread — Two slices

Banana — One

Butter

Jam

Peanut Butter

Meal Five

Rice — 450 grams

Steak — 130 grams 

Green Beans — 100 grams 

Orange Juice — 245 grams 

Skyr — 200 grams 

Meal Six

Rice — 450 grams

Steak — 110 grams 

Vegetables — 100 grams 

Avocado — Half

Orange Juice — 245 grams 

Skyr — 200 grams 

Björnsson’s dinner was the same as the day’s second meal. Before transitioning to boxing, Björnsson’s final strongman competition was the 2020 Iceland’s Strongest Man, which he won.

Björnsson, a three-time ASC winner (2018-20), along with former WSM winners Martins Licis, Oleksii Novikov, Tom Stoltman, and six other elite strongmen will challenge reigning ASC champ Mitchell Hooper for the coveted Louis Cyr trophy in Columbus, OH. Below are the featured events:

2024 Arnold Strongman Classic Events

Friday, March 1:

Elephant Bar Deadlift

Frame Carry

Saturday, March 2:

Dinnie Stone Carry

Apollon Wheels

Stone Medley

[Related: What Is Nordic Walking? Here’s Why You Might Want to Try It]

More Strongman Content

2024 Strongman Champions League Iceman Results — Aivars Šmaukstelis Wins

2024 World’s Strongest Firefighter Competition Preview

The Shaw Classic’s 2024 Strongest Man On Earth Events Announced

Featured image: @thorbjornsson on Instagram

The post Hafthor Björnsson’s New 8,000-Calorie Diet For the 2024 Arnold Strongman Classic appeared first on BarBend.

Not all exercises are created equal. While many workouts promise to sculpt, tone, and transform your body, some popular moves might be setting you back rather than propelling you forward.

Whether due to the risk of injury, inefficiency, or the simple fact that there are better options out there, it’s crucial to reassess our workout routines for optimal results.

This article isn’t just about criticizing popular exercises; it’s about providing you with safer, more effective alternatives that can elevate your workout regimen to the next level.

So what are the worst 16 exercises?

1. Pec Deck Fly

Why It Sucks: The Pec Deck Fly is a staple in many chest day routines, but it’s not without its faults. Primarily, this machine can place a significant amount of stress on the shoulder joints. 

The fixed path of movement doesn’t accommodate the natural arc that the arms and shoulders follow during a chest fly, leading to potential shoulder impingement and rotator cuff issues over time. 

Moreover, because it isolates the chest muscles without engaging the stabilizing muscles around the shoulders and back, it offers a less functional form of strength that doesn’t translate as well into real-world activities or other lifts.

What to Do Instead: The Dumbbell Bench Press is a fantastic alternative to the Pec Deck Fly. 

Not only does it allow for a more natural movement pattern, but it also engages a broader range of muscles, including the pecs, deltoids, triceps, and the all-important stabilizers in the shoulders and core. 

By adjusting the angle of the bench, you can target different parts of the chest, mimicking the pec deck’s intention but with added benefits. Focus on maintaining a controlled movement and proper form to maximize engagement and minimize the risk of injury.

Incorporating It Into Your Workout: Start with a weight that allows you to perform 8-12 reps with good form. If you’re new to the dumbbell bench press, it may be beneficial to have a spotter or start with lighter weights to ensure safety. 

As you press the dumbbells up, focus on squeezing your chest muscles at the top of the movement before slowly lowering them back down. This control and focus on muscle engagement are key to making the most out of this effective chest-building exercise.

2. Concentration Curl

Why It Sucks: The Concentration Curl has been a go-to exercise for those looking to isolate their biceps. 

While it might seem effective for targeting the peak of the bicep muscle, its seated, isolated nature limits the engagement of other muscle groups and the body’s overall functional strength. 

This isolation can lead to imbalances since the biceps don’t work in a vacuum in real-life activities or sports. Additionally, the fixed position can put unnecessary strain on the shoulders and elbows over time.

What to Do Instead: Standing Barbell Curls offer a more holistic approach to bicep development. 

This exercise not only allows for a full range of motion but also engages the core, shoulders, and forearms, promoting a more balanced muscular development and functional strength. By standing, you’re also mimicking more natural movement patterns, which can enhance your performance in sports and daily activities.

Incorporating It Into Your Workout: To properly execute Standing Barbell Curls, stand with your feet shoulder-width apart and grip the barbell with your hands also shoulder-width apart. 

Keep your elbows close to your torso and your back straight. Curl the bar towards your chest, focusing on moving only your forearms. Pause at the top, then slowly lower the bar back to the starting position. Aim for 3 sets of 8-12 repetitions, adjusting the weight to suit your strength level.

3. Triceps Kickback

Why It Sucks: Triceps Kickbacks are often touted for their ability to target the triceps muscles. 

However, the position and movement restrict the amount of weight you can use without compromising form, which can limit their effectiveness. 

Additionally, the bent-over position can put unnecessary strain on the lower back, especially with improper form or heavier weights.

What to Do Instead: Skull Crushers or Lying Triceps Extensions are excellent alternatives that allow for a greater range of motion and the ability to use more weight safely, leading to better triceps development. 

Performed on a bench, they also reduce the risk of lower back strain and engage the core for stabilization.

Incorporating It Into Your Workout: Lie on a flat bench with a barbell or EZ curl bar. 

Start with the weight directly above your chest, arms extended. Keeping your upper arms stationary, bend at the elbows to lower the weight towards your forehead. Stop just short of the weight touching your forehead, then extend your arms back to the starting position. 

Focus on keeping the movement controlled, especially during the descent. Aim for 3 sets of 8-12 reps, choosing a weight that challenges your muscles while allowing you to maintain proper form.

4. Rolling Shrug

Why It Sucks: Rolling Shrugs are often performed in an attempt to work the trapezius muscles from multiple angles. 

However, the rolling motion can actually increase the risk of straining these muscles and the surrounding neck area. This movement puts unnecessary tension on the shoulders and neck, potentially leading to long-term issues or discomfort.

What to Do Instead: Standard Shrugs with a focus on proper form and controlled movement are a safer and more effective way to build trap strength and size. 

By eliminating the roll, you reduce the risk of injury and ensure a more targeted engagement of the trapezius muscles.

Incorporating It Into Your Workout: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. 

Keeping your back straight and eyes forward, lift your shoulders straight up towards your ears as high as possible, then slowly lower them back down. The key is to avoid rolling your shoulders and to keep the movement vertical. 

Aim for 3 sets of 10-15 reps, with a weight that is challenging but allows you to maintain good form throughout the exercise.

5. Leg Extension

Using a leg extension machine isn’t functional – there is no natural movement in life were you sit and straighten your knee with a 100-pound load against it

Joe Tatta, DPT

Why It Sucks: While Leg Extensions are popular for targeting the quadriceps, they can put an unnatural amount of stress on the knee joints. 

The seated, isolated nature of the exercise means it doesn’t engage the surrounding muscles necessary for functional leg strength, leading to potential imbalances and a higher risk of injury during practical activities or sports.

What to Do Instead: Squats, whether with a barbell, dumbbells, or just bodyweight, offer a compound movement that not only targets the quads but also involves the glutes, hamstrings, and core, contributing to overall lower body strength and balance. 

Squats mimic natural movement patterns, making them more applicable to real-world activities.

Incorporating It Into Your Workout: For a proper squat, stand with your feet shoulder-width apart and your toes slightly pointed out. 

Keeping your chest up and back straight, bend at the knees and hips to lower your body as if sitting back into a chair. Go down until your thighs are parallel to the ground, then push back up to the starting position. 

Focus on keeping your knees in line with your toes and avoid letting them collapse inward. Aim for 3 sets of 8-12 reps, adjusting the weight or using body weight according to your fitness level.

6. Leg Curl

Why It Sucks: The Leg Curl machine focuses on isolating the hamstrings, which can lead to muscle imbalances when not complemented with exercises that target the surrounding muscles. 

This isolation movement does not mimic any natural movement patterns, which limits its functional benefit. Additionally, the fixed path of movement can put unnecessary strain on the knees and hips.

What to Do Instead: Romanian Deadlifts (RDLs) are a superior alternative that targets the hamstrings, glutes, and lower back, offering a more comprehensive posterior chain workout. 

RDLs promote balance and strength in a way that is applicable to everyday movements and athletic performance.

Incorporating It Into Your Workout: Start with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. 

Keeping your knees slightly bent, hinge at the hips to lower the weights towards the floor, maintaining a flat back and a neutral neck position. Lower until you feel a stretch in your hamstrings, then drive through your heels to return to the starting position. 

Aim for 3 sets of 8-10 reps, focusing on form and the stretch-and-contract movement of the hamstrings.

7. Lateral Raise

Why It Sucks: Performed incorrectly, Lateral Raises can lead to shoulder impingement and unnecessary stress on the rotator cuff muscles. 

This is often due to lifting too heavy, which encourages the use of momentum rather than muscle engagement, or lifting the arms above parallel to the ground, which puts the shoulders in a vulnerable position.

What to Do Instead: Cable Face Pulls offer a safer, more effective way to strengthen the shoulder muscles, particularly the rear deltoids, which are often neglected in shoulder workouts. 

This exercise also engages the upper back and helps improve shoulder health and posture.

Incorporating It Into Your Workout: Attach a rope to a high pulley on a cable machine. Grasp the rope with both hands and step back to create tension. 

Pull the rope towards your face, splitting it apart as you do so, and aim to bring your hands beside your ears. Focus on squeezing your shoulder blades together at the end of the movement. Return to the starting position with control. 

Aim for 3 sets of 12-15 reps, with a focus on control and muscle engagement rather than lifting heavy.

8. Any Heavyweight Exercise Done Standing on a BOSU Ball

Why It Sucks: Performing heavyweight exercises on an unstable surface like a BOSU Ball can compromise form and increase the risk of injury. 

The instability does not significantly enhance the exercise’s effectiveness but does significantly raise the risk of falling or straining muscles as they attempt to stabilize the body in an unnatural position.

What to Do Instead: Focusing on solid ground exercises allows for greater control and safety when lifting heavier weights. 

If the goal is to improve balance and core strength, separate exercises specifically designed for this purpose, such as single-leg exercises or using a stability ball for core workouts, are more effective and safer options.

Incorporating It Into Your Workout: Incorporate exercises like single-leg Romanian deadlifts or stability ball planks into your routine to improve balance and core strength without the risks associated with lifting heavy weights on an unstable surface. 

These exercises provide a safer way to achieve the intended benefits of balance and stability training.

9. Weighted Side Bend

Why It Sucks: Weighted Side Bends are often used to target the oblique muscles with the goal of achieving a ‘slimmer’ waist. 

However, this exercise can inadvertently contribute to widening the waistline by thickening the oblique muscles. Additionally, it can put unnecessary strain on the spine when performed with heavy weights.

What to Do Instead: Planks and their variations, such as side planks, provide a comprehensive core workout that includes the obliques, rectus abdominis, and the deep core muscles without adding bulk to the waist. 

These exercises encourage core stabilization, which is more beneficial for overall strength and posture.

Incorporating It Into Your Workout: For a side plank, lie on your side with your legs straight and prop up your body on your forearm, with your elbow directly under your shoulder. 

Lift your hips off the ground, forming a straight line from your ankles to your shoulders, and hold the position. Aim to hold for 30-60 seconds, or as long as you can maintain good form, then switch sides.

10. Anything on the Smith Machine

Why It Sucks: Exercises performed on the Smith Machine are often criticized for their limited range of motion, as the machine guides the weight along a fixed path. 

This can prevent the activation of stabilizing muscles and may lead to an unnatural movement pattern, increasing the risk of injury and decreasing the effectiveness of the exercise.

What to Do Instead: Free weights (barbells and dumbbells) offer a more natural range of motion and require the engagement of stabilizing muscles, promoting better muscle balance and coordination. 

Whether it’s squats, presses, or deadlifts, performing these exercises with free weights will enhance their overall effectiveness.

Incorporating It Into Your Workout: When transitioning to free weights, start with a lighter weight than you’re used to on the Smith Machine to get accustomed to the added challenge of stabilizing the weight. 

Focus on maintaining proper form, and gradually increase the weight as you become more comfortable with the movements.

11. Hyperextension

Why It Sucks: While aimed at strengthening the lower back, Hyperextensions can often lead to overextension and strain on the lumbar spine when performed excessively or with improper form. 

This can exacerbate lower back issues instead of alleviating them.

What to Do Instead: Bird Dogs are a safer alternative that strengthens the lower back, core, and glutes while promoting spinal alignment and stability. 

This exercise minimizes the risk of lower back strain by keeping the spine in a neutral position throughout the movement.

Incorporating It Into Your Workout: Start on all fours, with your hands under your shoulders and knees under your hips. 

Extend one arm and the opposite leg until they are in line with your body, hold for a moment, then return to the starting position and switch sides. Focus on keeping your hips and shoulders square to the ground to maximize core engagement. 

Aim for 2-3 sets of 10-12 reps on each side.

12. Yates Row

Why It Sucks: The Yates Row, performed with an underhand grip, can place excessive stress on the biceps tendons and wrists. 

This variation of the row also tends to encourage a more upright torso, which can reduce the engagement of the targeted upper back muscles and increase lower back strain.

What to Do Instead: The traditional Overhand Bent-Over Row offers a safer grip and posture, effectively targeting the back muscles while minimizing the risk to the biceps and wrists. 

This variation encourages a hinge at the hips and a more pronounced forward lean, engaging the lats, rhomboids, and traps more effectively.

Incorporating It Into Your Workout: With a barbell and an overhand grip, hinge at the hips until your torso is nearly parallel to the floor. Pull the barbell towards your lower ribs, keeping your elbows close to your body. 

Lower the weight with control. Aim for 3 sets of 8-12 reps, focusing on squeezing your shoulder blades together at the top of the movement.

13. Partial Squat

Why It Sucks: Partial Squats, where the descent is limited and doesn’t reach the depth where thighs are parallel to the ground, can lead to imbalanced muscle development and place undue stress on the knees. 

Full range of motion in squats is essential for complete leg development and joint health.

What to Do Instead: Full Squats ensure that you’re working through the entire range of motion, engaging the quads, hamstrings, and glutes effectively. This promotes balanced muscle growth and joint mobility, reducing the risk of injury.

Incorporating It Into Your Workout: Begin with your feet shoulder-width apart, toes slightly pointed out. 

Descend by bending your knees and hips, keeping your chest up and back straight, until your thighs are at least parallel to the floor. Drive through your heels to return to the starting position. Use a weight that allows you to complete 3 sets of 8-12 reps with proper form.

14. Behind-the-Neck Pulldown

The Behind-the-Neck lat pull-down places a lot of stress on the anterior joint capsule of the shoulder and can eventually lead to impingement or even rotator cuff tears

Jessica Malpelli, DPT

Why It Sucks: Pulling the bar behind the neck can put the shoulders in a compromised position, potentially leading to rotator cuff injuries and reduced mobility. 

This unnatural movement pattern doesn’t offer additional benefits over safer alternatives.

What to Do Instead: Front Lat Pulldowns are performed by pulling the bar down in front of your head to the upper chest. 

This variation maintains the shoulders’ health and effectively targets the lats without the risks associated with behind-the-neck movements.

Incorporating It Into Your Workout: Sit at a lat pulldown machine with your feet flat on the floor. 

Grab the bar with a wide grip, and pull the bar down to your chest, squeezing your shoulder blades together at the bottom of the movement. 

Slowly return to the starting position. Aim for 3 sets of 10-12 reps, ensuring that the motion is controlled and focused.

15. Behind-the-Neck Press

Why It Sucks: Similar to the Behind-the-Neck Pulldown, the Behind-the-Neck Press places the shoulders in a potentially harmful position, increasing the risk of impingement and injury. 

This exercise can strain the neck and shoulders, especially under heavy loads.

What to Do Instead: The Military Press or Overhead Press performed with the bar in front of the head is a safer and more effective way to build shoulder strength. 

This exercise allows for a natural range of motion, engaging the deltoids, triceps, and upper chest without compromising shoulder health.

Incorporating It Into Your Workout: Stand or sit with your feet shoulder-width apart, holding a barbell at shoulder height with your hands just outside your shoulders. 

Press the weight straight up until your arms are fully extended, then lower it back to the starting position. Keep your core engaged and your back straight throughout the movement. Aim for 3 sets of 8-10 reps, focusing on form and controlled movements.

16. Ab Machines

Why It Sucks: Many ab machines lock you into a fixed path of movement that can place unnatural stress on the lower back and hip flexors, potentially leading to discomfort or injury. 

Additionally, they often target a limited range of the core muscles, neglecting the deeper stabilizers that are crucial for a strong, functional core.

What to Do Instead: Bodyweight exercises like Hanging Leg Raises or Bicycle Crunches offer a more comprehensive core workout, engaging not just the superficial abs but also the deeper core muscles, obliques, and hip flexors in a balanced and functional way.

Incorporating It Into Your Workout: For Hanging Leg Raises, grip a pull-up bar with your hands shoulder-width apart and hang with your legs straight. 

Lift your legs towards the bar while keeping them straight, then lower them back down with control. For Bicycle Crunches, lie on your back with your hands behind your head and bring your knees in towards your chest. 

Alternate touching your elbows to the opposite knees, extending the other leg out. Aim for 3 sets of 12-15 reps for each exercise, focusing on controlled movements and full engagement of the core.

Conclusion

For those eager to dive deeper into creating a well-rounded fitness program, these 3 workout structures could be a great next step:

https://boxlifemagazine.com/pull-day-workout/

https://boxlifemagazine.com/push-day-routines/

https://boxlifemagazine.com/leg-day-workout-men/

References:

Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. 

Behm, D. G., Drinkwater, E. J., Willardson, J. M., Cowley, P. M., & Canadian Society for Exercise Physiology (2010). Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 35(1), 109–112.