At some point, if you want to build a no-nonsense physique you’re going to have to lift some heavy pig iron. But bigger and heavier isn’t always better. While there are many workouts where it’s safe to lift heavy weight to maximize their effectiveness, there are just as many that provide greater benefits when you go low and slow. It all comes down to movement selection—performing the wrong moves can be unsafe and a good way to get acquainted with a local orthopedic surgeon.
Let’s take a look at six movements that are unsafe to perform with maximal weights. Be sure to take it easy on these moves to not only avoid catastrophic injuries, but to get the best gains out of them. And remember that training smarter is always better than training harder.
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Kareem Black
Dumbbell Flye
Too many “bros” at the gym turn the flye into a quasi-press or focus on swinging the dumbbells to use momentum to lift the weight instead of focusing on the muscle. The other common mistake is an extreme range of motion; you want a comfortable stretch not an attempt to touch the dumbbells to the floor.
Neither of these techniques is safe and neither produces optimal results. Any deviation in form with this movement is a deviation in results, not to mention an increase in the chances of injury. Words of wisdom for flyes, keep the weight light enough that you can focus on muscle isolation and technique—otherwise you risk serious injury to the shoulders and pecs.
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Rolling Shrugs
Besides the fact that gravity resists downward, making the rolling inefficient for working the traps, this movement wreaks havoc on the shoulder joints. I would suggest eliminating it altogether and opting for shrugging up and down. If you insist on doing this movement do not do it heavy!
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Stability Ball Press
In any serious strength-training setting, BOSU ball presses have gone the way of the dodo bird. It is unsafe to press heavy (and not as effective) on an unstable surface. These movements were intended for physical therapy not for heavy strength training—opt for pressing on stable surfaces.
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Behind-the-Neck Shoulder Press
EMG studies tout the effectiveness of behind-the-neck presses for working the entire shoulder and many old-school guys swear by them. Like anything, there is a risk-to-benefit ratio, so even though there is some benefit, the risk is fairly high.
Renowned strength coach Eric Cressey had this to say about behind the neck presses, “It’s a really vulnerable position for the shoulder girdle because the rotator cuff is at a mechanical disadvantage.” An injured rotator cuff minimally means a cessation from heavy lifting and possibly a lifetime moratorium. Opt for front or dumbbell presses. If you decide you need to perform this movement, do not go heavy.
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Kipping Pullup
Unless you are an elite-level CrossFitter, you don’t need to be doing these at all. Most people do not possess the shoulder strength or stability to perform this ballistic action. I recommend avoiding kipping pullups altogether, but if you insist, do not add extra weight.
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Bench Dip
Weighted dips have helped many bodybuilders and strength athletes—just keep them on the dip bars. Bench dips cause maximal internal rotation and glenohumeral extension, a recipe for serious shoulder issues. Doing these beyond an occasional bodyweight finisher is flirting with disaster.
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Final Thoughts
Lifting heavy weights is a key variable in helping you get strong and jacked! Keep in mind that safety depends on the movement—going heavy on these six movements is ineffective and only increases the chances of an injury.
