{"id":16443,"date":"2017-12-05T11:04:36","date_gmt":"2017-12-05T16:04:36","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=16443"},"modified":"2019-04-11T10:22:31","modified_gmt":"2019-04-11T14:22:31","slug":"hard-exercise-moves","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/","title":{"rendered":"7 Flashy Exercise Moves That Probably Aren\u2019t Worth Doing"},"content":{"rendered":"<p>Suffering through killer (but cool-looking) moves in the gym can seem like the right thing to do. After all, you\u2019ve got to sweat buckets and push your body to the max to reap the rewards of working out, right?<\/p>\n<p>Thing is, the super-tough gym moves we glorify can sometimes just leave us freakishly sore, fatigued, or even injured. Not good.<\/p>\n<p>As tempting as it may be to consider workout pain a badge of honor, some intense moves just aren\u2019t worth it. We tapped a few top trainers to filter out the exercises you can feel free to skip\u2014and the less-brutal moves you can do instead to still reach your goals.<\/p>\n<h2><strong>1. Pistol Squats<\/strong><\/h2>\n<p>This single-leg squat is one of the toughest moves in the book. With one leg extended straight out in front of you, you have to squat down on the other leg until your hips are below your knee\u2014and then push back up to a standing position. <em>Eep.<\/em><\/p>\n<p>Pistol squats are not for the faint of heart. They require an incredible amount of lower-body strength and balance, and they can be pretty rough on your body. These one-legged maneuvers can put a lot of unnecessary strain on the tendons and ligaments in your working leg (like your ACL, MCL, patella tendon, and meniscus), which can lead to injury, says <a href=\"https:\/\/www.instagram.com\/ian_creighton\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ian Creighton<\/a>, CF-L2, general manager and coach at <a href=\"https:\/\/bricknewyork.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Brick New York<\/a>.<\/p>\n<p>Your move: Substitute Bulgarian split squats in for pistol squats. You\u2019ll still build unilateral leg strength in your hamstrings, quads, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/15\/glutes-workout\/\" target=\"_blank\" rel=\"noopener noreferrer\">glutes<\/a>, without putting excess stress on your working leg.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16445\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/bulgarian-split-squat\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Bulgarian Split Squat\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16445 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?resize=740%2C407&ssl=1\" alt width=\"740\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?resize=272%2C150&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16445\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/bulgarian-split-squat\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Bulgarian Split Squat\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16445 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg?resize=272%2C150&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Bulgarian-Split-Squat.jpg\"><\/p>\n<p>Stand with one foot about two or three feet in front of the other and elevate the back foot on a bench or box. Keep your torso upright and lower down so that your back knee moves toward the floor. (Your front knee should track over your toes.) Then drive through your front leg to push back up to standing.<\/p>\n<h2><strong>2. Muscle-Ups<\/strong><\/h2>\n<p>If you\u2019ve ever watched Olympic gymnastics or taken a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/25\/crossfit\/\" target=\"_blank\" rel=\"noopener noreferrer\">CrossFit<\/a>\u00ae class, you\u2019ve probably seen muscle-ups. Basically, they involve using all of your muscles to swing your body up and over a hanging bar or gymnastics rings from a hanging position.<\/p>\n<p>\u201cIt\u2019s definitely a move that makes you look super-fit and catches the eye of everyone around you,\u201d says <a href=\"https:\/\/www.instagram.com\/forzag\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mat Forzaglia<\/a>, C.P.T., coach at <a href=\"https:\/\/neofifth.com\/\">Neo Fifth<\/a> and trainer at <a href=\"http:\/\/fhittingroom.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fhitting Room<\/a>. \u201cBut I always explain that even though it looks really cool, you have to master a few things before you should even attempt it.\u201d<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>If you can\u2019t perform eight to 10 strict <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/26\/pullup-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">pullups<\/a>\u2014which indicates you have the strength to pull your full body weight\u2014then muscle-ups aren\u2019t worth trying. Besides, they\u2019re more of an added skill, anyway; you won\u2019t find sets of muscle-ups in your next <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/15\/hiit-class-confidence\/\" target=\"_blank\" rel=\"noopener noreferrer\">HIIT class<\/a>. If you\u2019re looking to build strength in your back and shoulders, pullups will do the trick.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/26\/pullup-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">Can\u2019t Do Pullups? These Moves Will Get You There<\/a><\/strong><\/p>\n<p>If you can\u2019t nail pullups on your own, use a pullup assist machine or loop a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-training-accessories-equipment\/N-7vp\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a> around the bar and your feet to get in on the upper-body action, he says.<\/p>\n<h2><strong>3. Overhead Squats<\/strong><\/h2>\n<p>This move, which involves squatting while holding a weighted bar up above your head, engages your core big-time and looks cool from the outside eye\u2014but most people don\u2019t have the mobility needed to do it properly.<\/p>\n<p>If you have poor shoulder mobility and try to squat while holding weight overhead, your chest drops\u2014and that\u2019s bad news for form, says Forzaglia. Plus, if you have poor lower-body mobility, you won\u2019t be able to squat back and down far enough to fully benefit from the move.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16447\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/overhead-carry\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Overhead Carry\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16447 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?resize=740%2C407&ssl=1\" alt width=\"740\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?resize=272%2C150&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16447\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/overhead-carry\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Overhead Carry\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16447 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg?resize=272%2C150&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Overhead-Carry.jpg\"><\/p>\n<p>To focus on that overhead stability in a more manageable way, try single-arm overhead carries with either a dumbbell or kettlebell, Forzaglia suggests. To get your lower body in on the action, try single-arm overhead lunges, which don\u2019t require as much mobility as barbell overhead squats.<\/p>\n<h2><strong>4. Burpees<\/strong><\/h2>\n<p>If you\u2019ve ever done <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/04\/06\/burpees\/\" target=\"_blank\" rel=\"noopener noreferrer\">burpees<\/a>, you\u2019d probably describe your relationship with them as love-hate. The repeated cycle of dropping into a pushup and jumping back up <em>is<\/em> a sure way to build strength and spike your heart rate at the same time. \u201cHowever, burpees are so high-impact that we sometimes lose control and can\u2019t keep our form in line,\u201d says <a href=\"https:\/\/www.instagram.com\/dani.burrell\/\" target=\"_blank\" rel=\"noopener noreferrer\">Danielle Burrell<\/a>, C.P.T., founding trainer at <a href=\"https:\/\/www.rumble-boxing.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Rumble Boxing<\/a>. Plus, dropping down into a pushup straight after jumping can put extra strain on your lower back and knees.<\/p>\n<p>If you have knee issues or can\u2019t quite nail the pushup part of burpees, try sprawls instead, which are basically burpees without the jump and pushup. \u201cSprawls are still super challenging, but by eliminating the jump and push up, you can focus on getting into a proper push up position where your core is engaged then pop up into a standing position in a safer manner,\u201d she says.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16450\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/sprawl\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Sprawl\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16450 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?resize=740%2C407&ssl=1\" alt width=\"740\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?resize=272%2C150&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16450\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/sprawl\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Sprawl\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16450 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg?resize=272%2C150&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Sprawl.jpg\"><\/p>\n<p>You\u2019ll start in a standing position, plant your hands on the ground, and kick your feet back so you end in a plank position. Then, you\u2019ll pop your feet back in and stand up.<\/p>\n<h2><strong>5. Bounding Box Jumps<\/strong><\/h2>\n<p>Box jumps are another great move for simultaneous <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/28\/cardio-anaerobic-aerobic\/\" target=\"_blank\" rel=\"noopener noreferrer\">cardio<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/06\/strength-training-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> action\u2014but when you start jumping back down from that box (instead of stepping), things can go south fast. \u201cWhile box jumps are a great way to develop explosive power when performed correctly, jumping down from a box and immediately rebounding and jumping back onto it puts the athlete at high risk for multiple injuries like Achilles tears,\u201d says Creighton. Not to mention nasty scars on your shins if you fall or jump again before you\u2019re ready.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16451\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/box-jump\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Box Jump\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16451 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?resize=740%2C407&ssl=1\" alt width=\"740\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?resize=272%2C150&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16451\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/box-jump\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"Box Jump\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16451 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg?resize=272%2C150&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/Box-Jump.jpg\"><\/p>\n<p>The alternative? Slow down, step (don\u2019t jump) back down from the box, and land softly when you jump. \u201cAn athlete can still do box jumps by simply jumping onto a box with a soft landing then stepping back down on the floor,\u201d Creighton says. This gives you time to reset so you execute that next jump with the proper mechanics.<\/p>\n<h2><strong>6. Snatches<\/strong><\/h2>\n<p>This popular CrossFit\u00ae movement involves pulling a weighted bar from the floor and sweeping it up overhead, catching the barbell overhead in a squat position, then standing all the way up. Snatches require impeccable technique, and great mobility in your ankles, hips, shoulders, and upper back to execute properly, says Creighton.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"16452\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/db-snatch\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"DB snatch\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16452 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?resize=740%2C407&ssl=1\" alt width=\"740\" height=\"407\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?resize=272%2C150&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"16452\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/db-snatch\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=740%2C407&ssl=1\" data-orig-size=\"740,407\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"DB snatch\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=300%2C165&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?fit=740%2C407&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-16452 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"407\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20407%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?resize=300%2C165&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg?resize=272%2C150&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/12\/DB-snatch.jpg\"><\/p>\n<p>While the snatch is great for training explosiveness, there are other less-technical but equally-effective exercises you can try\u2014like the single-arm dumbbell snatch. Keeping your chest up and butt down, squat down to grab a dumbbell with one hand, then sweep the dumbbell up off the floor by driving your elbow towards the ceiling. \u201cKeep the dumbbell as close to the torso as possible like zipping up a jacket,\u201d says Creighton. Then you\u2019ll push the dumbbell up overhead.<\/p>\n<h2><strong> 7. <\/strong><strong>Kipping Pullups<\/strong><\/h2>\n<p>Like muscle-ups, kipping pullups involve swinging your body. They look like lots of fun\u2014but require a lot of skill to master. First, you have to be a pro at strict, dead-hang pullups. Then, you have to learn to \u2018kip\u2019 (or drive your hips) properly, to produce momentum and help swing your chin up and over the bar more easily and quickly.<\/p>\n<p>\u201cWhat makes the move risky the swinging motion that places lot of tension on the smaller muscles in the shoulders and lead to nagging shoulder injuries including tendonitis, strained rotator cuffs, and even tears which can take a long time to heal or even require surgery,\u201d says Creighton.<\/p>\n<div style=\"position: relative; display: block; max-width: 100%;\">\n<div style=\"padding-top: 56.25%;\"><iframe style=\"position: absolute; top: 0px; right: 0px; bottom: 0px; left: 0px; width: 100%; height: 100%;\" src=\"\/\/players.brightcove.net\/5380177756001\/default_default\/index.html?videoId=5522333834001\" width=\"300\" height=\"150\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<\/div>\n<p> <\/p>\n<p>Like with muscle-ups, kipping is more an added skill than a foundational move\u2014so if swinging isn\u2019t your thing, stick to good \u2018ole regular pullups. As always, use a resistance band or an assisted pullup machine to offset your bodyweight, if needed.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, <a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and <a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a> today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Suffering through killer (but cool-looking) moves in the gym can seem like the right thing to do. After all, you\u2019ve got to sweat buckets and push your body to the max to reap the rewards of working out, right? Thing is, the super-tough gym moves we glorify can sometimes just leave us freakishly sore, fatigued,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/hard-exercise-moves\/\">Read More <span class=\"screen-reader-text\">7 Flashy Exercise Moves That Probably Aren\u2019t Worth Doing<\/span><\/a><\/p>\n","protected":false},"author":147,"featured_media":16453,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[33,65,87,110,172,931,221,262],"class_list":["post-16443","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-bodybuilding","tag-crossfit","tag-exercise","tag-gym","tag-muscle","tag-squats","tag-strength-training","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Flashy Exercise Moves That Probably Aren\u2019t Worth Doing | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Suffering through killer (but cool-looking) moves in the gym can seem like the right thing to do. 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