{"id":17401,"date":"2018-02-01T09:18:22","date_gmt":"2018-02-01T14:18:22","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=17401"},"modified":"2019-02-07T10:52:25","modified_gmt":"2019-02-07T15:52:25","slug":"ineffective-exercise-moves","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/","title":{"rendered":"Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon"},"content":{"rendered":"<p>If you\u2019re taking the time out of your busy day to get to the gym, you want every moment to really count. But if you\u2019re dedicating any of your precious gym time to less-than-effective exercises, you\u2019re probably cheating yourself out of the results\u2014like building muscle and burning fat\u2014that you\u2019re after.<\/p>\n<p>We asked trainers to share the most eye-roll-worthy moves in the game\u2014and what you should be doing instead\u2014so you can have more efficient workouts and become your fittest, healthiest self.<\/p>\n<h2><strong>&nbsp;1.&nbsp;<\/strong><strong>Smith Machine Squats<\/strong><\/h2>\n<p>The idea of the Smith machine makes a lot of sense: By using a barbell that\u2019s attached to fixed tracks, people who are afraid to do barbell squats can feel more comfortable working on the important movement, says Todd Nief, C.S.C.S., owner and founder of <a href=\"http:\/\/southloopsc.com\/\" target=\"_blank\" rel=\"noopener\">South Loop Strength &amp; Conditioning<\/a> in Chicago.<\/p>\n<p>The thing is, the way the Smith machine\u2019s bar moves forces you into a movement that\u2019s not <em>really<\/em> a squat. \u201cMost people end up doing some sort of bizarre knee-folding movement,\u201d says Nief. The direction of the barbell track can force you to shift your weight forward and put extra stress on your knees and back, which not only prevents you from learning proper squat form, but also puts you at risk for injury.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/22\/improve-squat\/\" target=\"_blank\" rel=\"noopener\"><strong>3 Ways To Improve Your Squat<\/strong><\/a><\/p>\n<p>The Smith machine may be useful for bodybuilders targeting specific muscle groups, but for most people it just forces them into pretty unnatural movement patterns, says Nief. Working on other variations of squats, like goblet squats or jump squats, will do more to improve your technique <em>and<\/em> your results.<\/p>\n<h2><strong>2. Upright Rows<\/strong><\/h2>\n<p>\u201cUpright rows are one of my least favorite moves,\u201d says <a href=\"https:\/\/lovesweatfitness.com\/\" target=\"_blank\" rel=\"noopener\">Katie Dunlop<\/a>, C.P.T., founder of <a href=\"https:\/\/www.instagram.com\/lovesweatfitness\/\" target=\"_blank\" rel=\"noopener\">Love Sweat Fitness<\/a> in Orange County, California. This exercise puts your shoulders in a compromising position and puts unnecessary stress on your wrists, making it more likely to land you with an injury than the boulder shoulders you\u2019re after.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>For a more effective (and safe) shoulder burn, Dunlop recommends sticking to your standard dumbbell shoulder press. If you want to hone in on your rear delts (the backs of your shoulders), swap in dumbbell reverse flies instead.<\/p>\n<h2><strong>3. Basic Crunches And Sit-Ups<\/strong><\/h2>\n<p>There are two major issues with these classic core moves: they only focus on the rectus abdominis (or \u2018six-pack\u2019) muscles and they\u2019re often performed incorrectly.<\/p>\n<p>\u201cPeople typically rely too heavily on pulling themselves up with their hands behind their head rather than with their abs,\u201d says Dunlop. \u201cThis not only leads to potential neck or back injuries, but also means you don\u2019t actually strengthen your core.\u201d<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/11\/abs-mistakes\/\" target=\"_blank\" rel=\"noopener\"><strong>4 Mistakes People Make On The Quest For Abs<\/strong><\/a><\/p>\n<p>Instead, choose moves that light up all 360 degrees of your core (and burn more calories), like forearm planks, mountain climbers, and Russian twists.<\/p>\n<h2><strong>4. Machine Leg Extensions<\/strong><\/h2>\n<p>If efficiency is your goal, Dunlop generally recommends avoiding <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/13\/free-weights-vs-weight-machines\/\" target=\"_blank\" rel=\"noopener\">weight machines<\/a>, since they often allow you to use momentum you wouldn\u2019t have when using your body weight or free weights, and tend to isolate just one muscle group.<\/p>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/workout-101-essentials\/N-cp9a01\" target=\"_blank\" rel=\"noopener\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"21951\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/workout-101-essentials-banner\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?fit=1157%2C213&amp;ssl=1\" data-orig-size=\"1157,213\" data-comments-opened=\"0\" 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https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=740%2C136&amp;ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"21951\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/workout-101-essentials-banner\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?fit=1157%2C213&amp;ssl=1\" data-orig-size=\"1157,213\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"workout 101 essentials banner\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?fit=300%2C55&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?fit=740%2C137&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-21951 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201157%20213%22%3E%3C%2Fsvg%3E\" alt width=\"1157\" height=\"213\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201157%20213%22%3E%3C%2Fsvg%3E 1157w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?w=1157&amp;ssl=1 1157w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=300%2C55&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=768%2C141&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=1024%2C189&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=272%2C50&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg?resize=740%2C136&amp;ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/workout-101-essentials-banner.jpg\"><\/a><\/p>\n<p>\u201cThe other problem with exercises like machine leg extensions is that they don\u2019t reflect movements you use in real life,\u201d she says. Your exercises should be <em>functional, <\/em>meaning they mimic movements you might use outside of the gym\u2014so if you want to hit your quads hard, swap those leg extensions for good \u2018ole weighted squats.<\/p>\n<h2><strong>5. Weighted Side Bends<\/strong><\/h2>\n<p>It\u2019s rare to go an entire gym session without seeing someone in the gym bending from side to side with a dumbbell or weight plate in-hand. \u201cPeople think they are targeting their <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/22\/obliques-moves\/\" target=\"_blank\" rel=\"noopener\">obliques<\/a> and working their abs, but really all they are doing is putting undo pressure on their spine,\u201d explains Danielle Natoni, C.P.T., founder of <a href=\"https:\/\/iamfitandfunky.com\/\" target=\"_blank\" rel=\"noopener\">Fit and Funky<\/a>.<\/p>\n<p>If your obliques are top priority, Natoni recommends performing Russian twists with that dumbbell or weight plate to better activate your core without stressing out your spine. (<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/08\/22\/obliques-moves\/\" target=\"_blank\" rel=\"noopener\">Here<\/a> are eight more moves worth trying.)<\/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,&nbsp;<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re taking the time out of your busy day to get to the gym, you want every moment to really count. But if you\u2019re dedicating any of your precious gym time to less-than-effective exercises, you\u2019re probably cheating yourself out of the results\u2014like building muscle and burning fat\u2014that you\u2019re after. We asked trainers to share<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\">Read More <span class=\"screen-reader-text\">Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon<\/span><\/a><\/p>\n","protected":false},"author":132,"featured_media":17405,"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":[33,44,87,1052,149,165,172,221,256,262],"class_list":["post-17401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-bodybuilding","tag-calories","tag-exercise","tag-fat-burn","tag-lose-weight","tag-metabolism","tag-muscle","tag-strength-training","tag-weight-lifting","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>Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"If you\u2019re taking the time out of your busy day to get to the gym, you want every moment to really count. But if you\u2019re dedicating any of your precious gym ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re taking the time out of your busy day to get to the gym, you want every moment to really count. But if you\u2019re dedicating any of your precious gym ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-02-01T14:18:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-02-07T15:52:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/Ineffective-Workout-Moves.jpg?fit=740%2C307&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"307\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isadora Baum\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Isadora Baum\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\"},\"author\":{\"name\":\"Isadora Baum\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/860dd7d1de0ea0f929c8d8a71d0d2350\"},\"headline\":\"Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon\",\"datePublished\":\"2018-02-01T14:18:22+00:00\",\"dateModified\":\"2019-02-07T15:52:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\"},\"wordCount\":721,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/Ineffective-Workout-Moves.jpg?fit=740%2C307&ssl=1\",\"keywords\":[\"bodybuilding\",\"calories\",\"exercise\",\"fat burn\",\"lose weight\",\"metabolism\",\"muscle\",\"strength training\",\"weight lifting\",\"workout\"],\"articleSection\":[\"Fitness\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/\",\"name\":\"Don\u2019t Expect To See Results From These Exercise Moves Anytime Soon | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/ineffective-exercise-moves\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/02\/Ineffective-Workout-Moves.jpg?fit=740%2C307&ssl=1\",\"datePublished\":\"2018-02-01T14:18:22+00:00\",\"dateModified\":\"2019-02-07T15:52:25+00:00\",\"description\":\"If you\u2019re taking the time out of your busy day to get to the gym, you want every moment to really count. 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