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There are such a lot of exercises you are able to do in your workouts however these 5 particularly are ones you will wish to swap out immediately. On this video, I’m going to indicate you the 5 hottest exercises that deserve to get replaced with options that aren’t simply more practical however safer within the course of.
The primary of those exercises is the lat pulldown. Whereas this can be a nice train for constructing the lats it simply isn’t essentially the most practical or highly effective motion you are able to do if you wish to prepare like an athlete. The identical may be mentioned for the king of the body weight exercises, the pullup. The pullup has your physique suspended off the bar hanging freely. There is no such thing as a grounding of the toes and subsequently no energy switch up the kinetic chain. With the one arm cable pulldown nonetheless, all is improved. You aren’t solely standing up however you’re letting the abs and lats work collectively as they like to whereas getting a significantly better stretch on the lat muscle groups on each rep.
Subsequent up is the seated dumbbell shoulder press. As soon as once more, you lose a giant quantity of athleticism the second you sit on the bench to carry out this train. Past that, you might be driving your again into the pad and disrupting the conventional scapular rotation that ought to happen once you raise your arm above your head. The straightforward swap right here is to carry out this train standing. Even higher, clear the dumbbells off the ground initially of each set for an much more practical train with out compromising the expansion of your shoulders.
Subsequent is the again squat. On no account is the again squat a foul train. The issue with it nonetheless is that it could actually cover a whole lot of mobility and suppleness restrictions that would make performing it long run an unwise thought. As a substitute, in the event you swap to the entrance squat you will notice in a short time what areas and restrictions you have got that must be fastened. Perhaps your thoracic extension is proscribed. Perhaps your ankles lack mobility. Regardless of the difficulty it would be best to reveal it with the entrance squat after which repair it earlier than returning to again squatting.
Subsequent is the upright row. It is a flat out horrible train in your shoulders. Whereas some might like the advantages it supplies the delts by way of development there is no such thing as a debating the punishment it locations in your shoulder joint over time. There’s a fast and straightforward repair nonetheless and that’s to swap it out with the dumbbell excessive pull train proven on this video. The act of externally rotating the shoulder slightly than internally rotating it is sufficient to flip this train from unhealthy to good shortly.
The dumbbell fly is one other potential long run shoulder killer by artificially stressing the anterior shoulder capsule below an insecure load. On prime of that, it’s once more a non practical urgent train because it removes a great deal of the cooperation from the remainder of your physique by having you lay down on a bench. Arise and carry out the 3D crossover as an alternative. You’ll nonetheless get the horizontal adduction of the arm that the fly is thought for whereas defending the shoulder joint and getting muscle groups to work collectively that desire to within the first place.
The focus curl is an added bonus. As soon as once more, coaching your biceps is all the time going to contain some model of a curl. That’s what your elbow joint does. That mentioned, that is the worst one you are able to do. There’s completely no practical carryover in any respect. Arise and curl these dumbbells collectively on the identical time. It will require your entire core to work more durable than in the event you had been to curl one dumbbell at a time.
These 5 train swaps are just the start of what it means to coach like an athlete. If you need an entire program to get you coaching, and gaining, like an athlete immediately then head to and get the ATHLEAN-X Coaching System. I
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how do you resolve thoracic issues in squats?
Tomorrow morning after my first coffee, I'mma shit standing up.
These are actually 6 swaps not 5 😂
good tips, thank you
But the front squat is just hard on other muscles and muscles like back muscles and shoulders fatigue faster than quads
At 3:04, when Jeff demonstrated the Front Squat as clearly as he always does, it is unfortunate that the camera man did not switch to the front angle so we can see how Jeff placed his arms and hands. CAMERA MAN, PLEASE PAY ATTENTION AND UNDERSTAND THE IMPORTANCE OF YOUR CAMERA ANGLES! Many thanks!
Switching to front squats real quick🔥
❤️❤️❤️
Yes sitting curling is really silly
Long ass neck in the thumb nail
I thought he also said in an earlier video that seated press is better because it’s not recruiting other muscles as much as standing? Now I’m supposed to stand? God damn it.. I can’t keep up.
I have a C5 and C6 injury from playing girls hockey & mountain biking. Even though I put the bar on my traps, the back aquat adversely affects my neck.
What's up guys AND girls ?
Jeff LOVE your videos. You are my favorite trainer to learn from.
Jesse is great & hilarious.
But man…… the comment section of your videos is always GOLD!
Shoutout to the Athlean-X community 😂
You’re amazing Jeff!!!
Jeff is doing the pull up wrong becz his legs are not straight🤣
the alternative to the upright rows looks pretty similar to facepulls, ill try this out later on as soon as i change my trainning set
What about upright rows with a kettlebell?
Aleast i pee standing up
Front squat, confirmed to be better
6:45 Jeff has disdain for thought.
5:40
Excellent video as a PTA I understand everything you say and I'm getting a better workout at the gym
That skeleton in the background looks drunk
as doing (just started) one of the AX programs, I view these advices from a different aspect. All the lectures and tutorials makes more sense when you are doing an AX program.
I recommend for you to choose a program. (Mayself started Beaxst program, but are several, that may fit you more.)
Yeah but the pull up is by far the best exercise for you to do because it works out your back and shoulders. That’s why the military use it to get in shape for training. The pull up exercise is something you can never swap
I've literally never heard of working out on your feet only wtf
Try having long forearms and doing a front squat.
Thanks dude, great vid
Pull ups? Rlly?
He seems like he knows what hes talking about but he contradicts himself from one video to the next, i.e. he said not to do pull ups with your legs crossed behind you but when here hes doing just that. He also says pulls up arent a great exercise but in another video he says it should be one of the main things you do
Awesome 🤩 thank you 🙏
40 and 40?😅 slow down partner.
Hate that harsh music at the beginning of your videos
Will working my shoulder with a rotator. Cuff tear which h the doc said I don't need surgery improve or heal itself the tear happened 5 years ago bench pressing and I've stayed away from bench pressing till this past Monday it felt good a little grinding noises but it feels fine what do you recommend
Athletes never stop at just nipples
I workout at home and have a Smith machine and dumbbells up to 80 lbs. Can I build any leg mass with this equipment?
Me who has a home gym and loves chest flys but has not cable machine 🙁
Instead if upright tows, I do cleans. It's a fundamental athlete exercise, and it hit my traps, mid and back delts hard, aside from the strength gains from cleaning itself. Great for packing upper back muscle.
Love the front squat. Replaced the back squat with it a while back. Much less risk to lower back, plus allows me to ass to heels much easier without compromising the back. Also, I feel much more quad and core activation vs the back squat's glute and lower back activation.
I'm going to start standing up to take a shit. Shit like a athlete.
Theres no way a cable exercise is more athletic than pull-ups…
Thank you!
The eavesdropping skeleton is trippin me out, great video Jeff 🤓.
Your awesome mate great stuff