Are these common exercises causing you problems in the gym? Replace them with our M&F-approved subs.
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.
1) 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.
2) Back Squat
Hold the barbell in the crook of your elbows and squat—the barbell will work as a counterbalance and increase core activation.
3) 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.
