Drills and Exercises That Are Not Worth Your While

Respect these rules and you’ll be on the right track for safe gains in strength and muscle.
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Based on the pummeling we do to our bodies over the years, there are moves that might become harmful because of our pre-existing muscle imbalances or joint dysfunctions. These are moves we shouldn’t take lightly, and training with this awareness will only do us good in the long run.

In order to get an idea of how to respect the body, there are two important “rules” that many good coaches try to adhere to:

Don’t bear load while internally rotated.

That may sound technical, but all it means is a lifter shouldn’t lift heavy things while the knees or shoulders are facing each other — especially since poor posture and daily wear and tear can cause us to fall into these undesirable positions. Exceptions to this rule can be carefully made, but it’s typically not the friendliest thing (especially where big compound lifts are concerned).

Keep the knee, hip and shoulder in alignment during exercise.

This one is as simple as it sounds. When these three joints are stacked on top of one another during a lift, chances are your safety will be higher than if they’re not. Even in the case of one-legged or dynamic exercises like lunges or box jumps, the same rule is still respected where proper form is concerned.

With that said, these moves break the rules above, along with other important rules.

There’s More

This is the tip of the iceberg in terms of movements to raise an eyebrow toward, and we haven’t even begun to talk about any specific muscular imbalances to boot. To start out, respect the rules above and you’ll be on the right track for safe gains in strength and muscle. 

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