Two back exercises to avoid and their alternatives

There are many weight-bearing exercises that have benefits for you and your fitness. There are some weighted exercises that can cause serious problems if not performed correctly. Although I am not someone who avoids an exercise because it can be executed poorly, I believe that there are better alternatives than those exercises. Isolation-type exercises can cause problems and serve no functional purpose. Doing leg extensions and leg curls seem like great leg exercises, but you can do better with back squats or dead lifts. Compound movements, such as lunges with bicep curls, are much better than these isolated exercise movements. But I would avoid these two back exercises because it can cause serious back injury. There are much better alternatives.

The first exercise I would avoid is the weighted good morning exercise. This is done by placing a barbell on your back (as if you were doing a squat). Then, with both legs straight, bend forward and return to the starting position. It may be a better exercise without back weights, but this exercise can cause serious back injury. The late Bruce Lee hurt his back while doing some of these weighted good morning exercises. I always wondered why it is called a good morning exercise. You have to make sure you keep your core tight or you will injure yourself. Back rows and dead elevators are a much better alternative. If you need to work your lower back more, try hyperextensions (reverse crunches) on the floor or on one of those hyperextension benches (apparatus). But, you will get great back development doing the deadlift and back rows.

Another exercise that I would avoid is weighted lateral curves. This is done by holding dumbbells overhead and then leaning to the sides. Personally, I twisted my back a lot while doing this exercise. I made a huge mistake by not tightening my core enough while doing this lift. It impacts your stabilizer muscles on your core, but if you make a mistake, you will seriously injure yourself. Try one-arm barbell press. They hit the stabilizing muscles of your core. Make sure to keep your core tight. This is not the time to relax them by doing these exercises.

Using weights when exercising for good morning and side bends is dangerous if not executed properly. The key is to keep your core tight and not relaxed. But, as I mentioned, there are better alternatives in the deadlift, back rows, and the one-arm barbell press. Always keep safety in mind to avoid injury.