6 Popular Exercises That Will Completely Destroy Your Body

All workouts are not created equal, and you may be surprised to learn that some popular routines might harm your health.

Do planks instead.

Planks are a better option for sit-ups for core stability and strengthening. If it's simpler for you, you can do a modified plank from your knees or a complete forearm plank.

2. Behind-the-Neck Lat Pulldowns

This lat pulldown version compresses the neck joint in a hazardous manner while providing little additional benefit, and it also places excessive stress on the shoulder.

Do in-front-of-the-neck lat pulldowns instead.

Stick to in-front-of-the-neck lat pulldowns as a safer alternative. You'll begin lat pulldowns by sitting with your thighs below the cushion.

3. Hack Squats

The hack squat requires positioning oneself on the machine, grasping the side handles, and straightening your legs before lowering yourself into a squat.

Do standard squats or lunges instead.

Stick to regular squats or lunges rather than hack squats to strengthen your legs. By executing these workouts with only your body weight, you significantly reduce your risk of injury.

4. Upright Rows

The upright row is another popular exercise among bodybuilders, but it can strain your shoulders without providing any benefits.

Do bent-over rows or lateral raises instead.

A bent-over row or lateral lift are both safer possibilities. Grab the dumbbells with both hands facing each other to do a dumbbell bent-over row.

5. Box Jumps

When executed correctly, the box jump can be safe; if not, this exercise can put you in danger of knee damage.

6. Kipping Pull-ups

Kipping pull-ups are particularly dangerous on the shoulders and are used in CrossFit due to the ability to accomplish faster 'pull-ups' permitted per CrossFit regulations.

Do regular pull-ups or lat pulldowns instead.

Focus on conventional pull-ups or lat pulldowns instead of kipping pull-ups. The pull-up is far from a fundamental bodyweight exercise, requiring powerful bicep, back, and core strength.