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5 Exercises You Need To Stop Doing Now (And What To Do Instead)

5 Exercises You Need To Stop Doing Now (And What To Do Instead)

Are you still training with many of the same exercises you did back in gym class?

Are you using upright rows to build your shoulders? Maybe ending your workout with a few sets of sit-ups?

Just as we now know that the sit-and-reach is not an effective metric for your flexibility, there are a handful of strength training exercises that not only lack in effectiveness, but may even elevate your risk of injury.

You see, our collective understanding of fitness has evolved rapidly over just the past 10 years. It’s becoming more and more clear that we need to be training movement patterns instead of parts in isolation (think: squat vs. the knee extension machine). We have also learned that some exercises represent not only an unnatural movement pattern, but may even be potentially damaging over the long term.

This is especially important to recognize if you have less than ideal posture (who doesn’t?!) or grumpy joints. Therefore, it is important for you to consult with a medical professional and a certified personal trainer to ensure that you know which exercises and programs are right for you.

That being said, the health and fitness community has generally identified a handful of controversial exercises that are worth substituting with their safer and more joint-friendly counterparts.

So, let’s get to it! Here are five exercises you need to stop doing now, and what you can do instead.

1. Upright rows

Are upright rows a part of your fitness program? Are you using a barbell, a pair of dumbbells, or maybe a sandbag? It’s not the weight used that defines an upright row, but the movement. You stand upright with the weight at arm’s length and then with an overhand, closed grip, lift the weight to near collarbone level.

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I remember being instructed on this exercise back when I was in high school. Since then, I performed the exercise with just about anything that was heavy. If I wanted to train my shoulders and traps, well, upright rows were my go-to exercise.

However, we now know that the upright row movement is a less-than-ideal pattern. Performing too many upright rows may increase your chances of shoulder impingement and overworking your rotator cuffs. Your humerus is impacting against the acromion process in your shoulder joint. This is because your arm is locked into internal rotation by holding the weight close to the center of your chest.

Try this instead: Lateral dumbbell raises

Lateral dumbbell raises are a safer alternative. You’ll need to adopt a well-rounded shoulder workout to make sure you get at all heads of your deltoid, but lateral raises are a good start.

From standing, grip a dumbbell in each hand at arm’s length and, keeping your arms straightened, raise the dumbbells out to the sides so they are level with your shoulders.

2. Seated knee extensions

We’ve all done this at one point or another, haven’t we? It’s one of those very familiar weight machines that people seem to flock to in the gym, probably because it’s very straight forward to use. And if you’re wearing shorts you can see your muscles flex–it must be working, right?!

Unfortunately, seated knee extensions have a tendency to put your knee joint under a lot of stress. Those small and very important tendons and ligaments in your knee will be a heck of a lot happier if you stopped putting so much stress on them in an unnatural way.

Does the seated leg extension look like a natural movement pattern? Of course it doesn’t. Our bodies simply weren’t designed to move a load from our ankles.

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For bodybuilders and those interested in muscle hypertrophy, the leg extension can indeed build muscle tone. However, for the majority of gym goers–those who simply want to move better and feel better–there is a far better alternative out there than extensions.

Try this instead: Goblet squats

Grab a dumbbell or kettlebell, hold it at your chest, and push your hips back as you bend your knees and squat down to a comfortable level. Drive through the heels and press back up.

The squat pattern is a simple movement that we all did wonderfully when we were children, but as we grew up and earned office jobs, many of us started to lose this pattern. The goblet squat is a great starting point for you to relearn how to squat properly.

It’s worth mentioning that a squat can be a very technical lift, but you have to start somewhere! So grab a kettlebell and have a good trainer watch your form. You’ll be moving in both a purposeful and practical manner while sparing your knees from any unnecessary stress.

3. Sit-ups

Oh yes, even the once venerable sit-up is on my list. For decades the sit-up wasn’t considered controversial in the very least. But today, those of us in the health and fitness community have a much better understanding of what the muscles in our core actually do (they do much more than just flex the spine!).

I encourage you to do a quick Internet search and find out for yourself why there are better alternatives for building your core strength than the sit-up. But here’s the least that you need to know: spine bio-mechanics expert Dr. Stuart McGill has learned that sit-ups may put you at a greater risk for disc herniation and disc bulge2.

So how do you work your core?

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Try this instead: Plank slides 

The plank is a great core builder, but I’ll be the first to admit, it can feel a little dull sometimes.

Here’s how you spice it up: Using towels on a slick floor, or gliding discs that you might find in your gym, assume the plank position and place your hands on the towels or discs. Now, play with moving each arm six inches up and down. Then try side to side. All the while, keep your torso in place and mitigate movement everywhere except your arms.

Now that’s a core workout!

4. Behind the neck pull-downs

Similar to upright rows, behind the neck pull-downs are placing extra stress on your shoulder joint. In this case, the humerus is being externally rotated and having to really stretch the front of your shoulder.

To make matters worse, if you’re a desk jockey, odds are that you already have rounded shoulders from hunching toward a computer screen. This posture will only accentuate the stress placed on your shoulders.

Try this instead: Pull-downs (or pull-ups!)

In other words, do the original pull-downs by pulling down in front of you, towards your collarbone. This is a much safer movement pattern and will spare your shoulders from that unnecessary stress. And if you can lift your bodyweight, then why not do the real deal? The pull-up!

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5. Bench dips

We see a lot of bench dips in the gym. Again, I think it’s one of those exercises we learned years ago and continue to perform by habit. The problem with bench dips is that with your hands so far behind your body, you end up putting a significant stress on the front of your shoulders (are you starting to see a theme?). If you put weight plates on your legs, then you’re just amplifying the problem.

Simply put, the risk outweighs the reward with bench dips.

Try this instead: Tricep push-downs

With tricep push-downs you’ll still be able to focus on your triceps (which actually comprise the majority of your upper arm), but you’ll be doing so with your shoulders in a much safer position.

Wrap up

So, there you have it. Five alternate exercises that will help keep you healthy and lifting for a long time to come.

Is this an exhaustive list? No, of course not. But I hope it will get you thinking and encourage you to think critically about your own workout program. Everyone’s body is different and it’s up to you to make sure you’re lifting smart.

We resistance train to keep our bodies healthy, right? But sometimes it is all too easy to do just the opposite unless we take a step back from time to time and take a close look at the movements we’re doing.

Safe lifting everyone!

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Last Updated on August 10, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

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