Some exercises are harder than others. I’m not just talking about the level of strength they require and how complex they are; I’m talking about how strenuous they are on your joints. And although these lifts are fantastic ways to skyrocket your power and size, they’re difficult for people with poor mobility, muscular imbalances and nagging pains.Here are the top exercises that can give athletes a hard time along with the substitutes to work the same muscles without the pain.
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Barbell Overhead Press
The barbell overhead press—also called the standing military press—is the best exercise to build a strong, powerful upper body. It teaches you to stabilize the weight with your entire body and drive force from the ground, through your core, and out through your arms.But because it also demands upper-body mobility (especially in your thoracic spine and shoulders), many guys get shoulder discomfort during the overhead press. For those who want big shoulders, chiseled arms and a strong body without the pain, switch to a motion that’s easier on the joints.Introducing the kneeling landmine press.Insert a barbell into a landmine or place barbell in the corner of two walls. Start on one knee and grab the end of a barbell with the same side as the knee that’s down. Push the barbell overhead. Unlike a strict barbell press, the bar moves in an arch, which requires less mobility and eliminates stress from the shoulders.
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Back Squat
As great as the back squat is in building huge quads and strong legs, it can also aggravate existing lower back problems because of the forward lean at the bottom. Instead, use a squat variation like the Zercher squat to keep your torso vertical while targeting your core.Hold the barbell in the crook of your elbows and squat—the barbell will work as a counterbalance and increase core activation.
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Romanian Deadlift
The Romanian deadlift (RDL) is an unbeatable way to build thick hamstrings, glutes and back muscles, but can be a difficult and painful exercise for people with lower back issues.Instead, remove the heavy external weight and target the same region with the glute-ham raise (GHR). With your feet in a GHR machine, curl your body up with your hamstrings and maintain a straight line from your head to your knees. If this is too hard, push up from the ground with your arms to give you momentum; once you progress, hold a small weight plate in front of your chest.If you don’t have a GHR machine, use a supine hip extension with leg curl (SHELC). Lay flat on your back with your feet on a stability ball. Squeeze your glutes and push your hips up. Then, curl your feet while continuing to lift your hips.
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Dips
Dips are a phenomenal bodyweight exercise to sculpt a barrel chest and strong, thick triceps. For many people, however, they aggravate shoulder injuries and cranky elbows.Instead, use the dumbbell floor press, which limits the range of motion and reduces stress on your shoulders. Lie on the floor and mimic a dumbbell bench press—keep the dumbbells directly over your elbows throughout.
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Incline Bench
The incline bench (and even the flat bench) can irritate the shoulders because it unnaturally immobilizes your shoulder blades as you push the barbell. Instead, switch to a feet-elevated pushup.Place your feet on a bench or short box and do your pushups. By elevating your feet, you’ll increase the difficulty and fire your shoulder stabilizers, which makes the exercise pain-free and prevent problems in the future. To make this harder, add a weighted vest or place a plate on your upper-back.
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Jump Squat
Jump squats are a great explosive lower-body exercise to hammer your quads and hips, but bad for people with knee pain. So how do you get the benefits of jump squats without actually jumping?With a kettlebell swing. Start in a deadlift position and place a kettlebell a few feet in front of you. Start the swing by hiking the kettlebell between your legs. Then, explosively extend your hips, knees, and ankles while keeping your arms relaxed.
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Walking Lunges
Walking lunges are a great single-leg exercise to build your quads, but they can be tough on the knees because your force (your bodyweight, external weight, and forward momentum combined) crashes onto your front leg. Instead, substitute the walking lunge with another single leg exercise that removes the forward momentum: the goblet split squat.Hold a dumbbell or kettlebell in a goblet position with the weight in both hands close to your chest with your elbows underneath. Start in a split-stance position with your front foot a few feet in front of your rear foot. Squat straight down.
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Back Extensions
If your lower back hurts during back extensions, strengthen your anterior core first. This will help take off pressure from the lower back and train your abs to fire first to protect your spine.Use the “stir-the-pot.” Start by holding a plank on a stability ball. While keeping your torso still, rotate your forearms and “stir” the ball in one direction. Do all your reps and switch directions.
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Pushups
For people with wrist pain, they need an alternative to strengthen their chest and shoulders while reducing pressure on their wrists.Switch to the kettlebell bench press. Unlike a dumbbell, the kettlebell has a vertical line-of-pull and eliminates the lateral stress on your wrists—just keep your wrists straight and prevent them from bending backward. Hold the kettlebell handle deep in your palm, not by the base of your fingers.
Some exercises are harder than others. I’m not just talking about the level of strength they require and how complex they are; I’m talking about how strenuous they are on your joints. And although these lifts are fantastic ways to skyrocket your power and size, they’re difficult for people with poor mobility, muscular imbalances and nagging pains.
Here are the top exercises that can give athletes a hard time along with the substitutes to work the same muscles without the pain.
Barbell Overhead Press
The barbell overhead press—also called the standing military press—is the best exercise to build a strong, powerful upper body. It teaches you to stabilize the weight with your entire body and drive force from the ground, through your core, and out through your arms.
But because it also demands upper-body mobility (especially in your thoracic spine and shoulders), many guys get shoulder discomfort during the overhead press. For those who want big shoulders, chiseled arms and a strong body without the pain, switch to a motion that’s easier on the joints.
Introducing the kneeling landmine press.
Insert a barbell into a landmine or place barbell in the corner of two walls. Start on one knee and grab the end of a barbell with the same side as the knee that’s down. Push the barbell overhead. Unlike a strict barbell press, the bar moves in an arch, which requires less mobility and eliminates stress from the shoulders.
Back Squat
As great as the back squat is in building huge quads and strong legs, it can also aggravate existing lower back problems because of the forward lean at the bottom. Instead, use a squat variation like the Zercher squat to keep your torso vertical while targeting your core.
Hold the barbell in the crook of your elbows and squat—the barbell will work as a counterbalance and increase core activation.
Romanian Deadlift
The Romanian deadlift (RDL) is an unbeatable way to build thick hamstrings, glutes and back muscles, but can be a difficult and painful exercise for people with lower back issues.
Instead, remove the heavy external weight and target the same region with the glute-ham raise (GHR). With your feet in a GHR machine, curl your body up with your hamstrings and maintain a straight line from your head to your knees. If this is too hard, push up from the ground with your arms to give you momentum; once you progress, hold a small weight plate in front of your chest.
If you don’t have a GHR machine, use a supine hip extension with leg curl (SHELC). Lay flat on your back with your feet on a stability ball. Squeeze your glutes and push your hips up. Then, curl your feet while continuing to lift your hips.
Dips
Dips are a phenomenal bodyweight exercise to sculpt a barrel chest and strong, thick triceps. For many people, however, they aggravate shoulder injuries and cranky elbows.
Instead, use the dumbbell floor press, which limits the range of motion and reduces stress on your shoulders. Lie on the floor and mimic a dumbbell bench press—keep the dumbbells directly over your elbows throughout.
Incline Bench
The incline bench (and even the flat bench) can irritate the shoulders because it unnaturally immobilizes your shoulder blades as you push the barbell. Instead, switch to a feet-elevated pushup.
Place your feet on a bench or short box and do your pushups. By elevating your feet, you’ll increase the difficulty and fire your shoulder stabilizers, which makes the exercise pain-free and prevent problems in the future. To make this harder, add a weighted vest or place a plate on your upper-back.
Jump Squat
Jump squats are a great explosive lower-body exercise to hammer your quads and hips, but bad for people with knee pain. So how do you get the benefits of jump squats without actually jumping?
With a kettlebell swing. Start in a deadlift position and place a kettlebell a few feet in front of you. Start the swing by hiking the kettlebell between your legs. Then, explosively extend your hips, knees, and ankles while keeping your arms relaxed.
Walking Lunges
Walking lunges are a great single-leg exercise to build your quads, but they can be tough on the knees because your force (your bodyweight, external weight, and forward momentum combined) crashes onto your front leg. Instead, substitute the walking lunge with another single leg exercise that removes the forward momentum: the goblet split squat.
Hold a dumbbell or kettlebell in a goblet position with the weight in both hands close to your chest with your elbows underneath. Start in a split-stance position with your front foot a few feet in front of your rear foot. Squat straight down.
Back Extensions
If your lower back hurts during back extensions, strengthen your anterior core first. This will help take off pressure from the lower back and train your abs to fire first to protect your spine.
Use the “stir-the-pot.” Start by holding a plank on a stability ball. While keeping your torso still, rotate your forearms and “stir” the ball in one direction. Do all your reps and switch directions.
Pushups
For people with wrist pain, they need an alternative to strengthen their chest and shoulders while reducing pressure on their wrists.
Switch to the kettlebell bench press. Unlike a dumbbell, the kettlebell has a vertical line-of-pull and eliminates the lateral stress on your wrists—just keep your wrists straight and prevent them from bending backward. Hold the kettlebell handle deep in your palm, not by the base of your fingers.
