to many people Once you’re over 40, the barbell, once the gym’s most prized possession, becomes a hindrance and makes strength training sessions difficult.
Heavy-load exercises, in which barbells are used, can be painful to perform after years of joint wear and tear, and some older workout politicians say that after a workout, at best Walk around like an injured pedestrian for days, increasing your risk of injury at worst. Yet die-hard old-school strength junkies continue to hone in on these moves and build entire training plans around them. If you want to keep it up, that’s the only way they know how to train.
Thankfully, you don’t have to keep using big multi-joint barbell lifts to build and maintain strength. After all, training should be the medicine, not the cause of the disease.
But remember to also train based on your abilities, not your age. If you are over 40 and can do these barbell exercises without pain, keep going. Please know that you have options.
5 barbell exercises men over 40 should avoid
Here are some joint-friendly strength training alternatives to barbell lifts. You can give your joints a break without compromising your results.
bench press
problem: Spend even a little time at the gym and you or someone you know will experience shoulder pain from benching with a barbell (just ask). men’s health Fitness Director Ebenezer Samuel, CSCS). In fact, it’s not uncommon for men who have hurt their shoulders on the bench to say that they can do other horizontal press exercises like dumbbell presses and push-ups without issue.
solution: band resistance push ups
You can also use the Superband to do this exercise, but I prefer to use the Gear NT Loop that I developed. Because it’s more comfortable and stable when it’s around your body.
To do a band resistance pushup, wrap the band around your upper back and place your fingers (not your thumbs) inside the band from bottom to top. Place your hands shoulder-width apart on the floor with your elbows straight. Turn your hands slightly outward so that your fingers are pointing at about a 45 degree angle.
Lower your body to the floor and perform push-ups, keeping your elbows directly over your wrists. At the bottom of each pushup, place your arms at a 45 degree angle to him so your torso forms an arrow shape. Once your elbows are at an almost 90-degree angle, push your body up and reverse the motion so your elbows are straight again. Extend (divide) your shoulder blades while keeping your body in a straight line from head to hips to ankles.
why it’s good
Push-ups allow your arms to be freely positioned in a more comfortable position for your body. The shoulder is less likely to force internal rotation, which can lead to pain and injury.
Additionally, a research study comparing the band-resistant push-up to the bench press found that the band-resistant push-up was as effective as the bench press, improved pectoral muscle development and bench press strength, and improved core strength. It has been found to promote muscle activity.
barbell shoulder press
problem: Shoulder pain can limit or prevent overhead lifts. It can cause unnecessary stress.
solution: Landmine Angle Barbell Half Kneeling Press
Place one end of the barbell inside a corner or mine anchor and get into a semi-kneeling position with your feet hip-width apart. Grab the handle and hold the other end of the barbell so that the same shoulder is in line with the opposite end of the barbell. If the barbell is in your right hand, your right knee is down.
Keeping your torso upright and stable, press the barbell up and away from your body. Do not push the barbell toward the midline of your body. As you push up and release, keep it on the same side of the shoulder. In a slow reverse motion, lower the barbell in front of your shoulders. At the end of each repetition, the forearm should form a 90-degree angle of his to the barbell. Avoid bending your wrists backwards at any time. Keep your wrists straight throughout this exercise.
why it’s good
The mine position allows you to work the same muscles as the overhead press without adding the unnecessary stress of bringing your arms fully overhead. help you to
barbell squat
problem: Many men don’t have the shoulder mobility to comfortably hold a heavy bar behind them. A safety squat bar can help address this problem by allowing you to keep your arms forward. But not everyone has access unless they have access to a professional gym.
Front squats may fix shoulder mobility issues, but they put more stress on your back because the bar is in front of you. In addition, many men have a lack of hip and ankle mobility that prevents them from slouching too far or rounding their backs when falling into a squat. This can put undue strain on your back.
solution: dumbbell elevated split squat
Stand on an aerobic step (or other slightly elevated surface) for this exercise. This gives you a wider range of motion than if you were standing on the floor for the same movement.
Hold a dumbbell in each arm and stand tall. Stand in a split stance with each foot on a small platform or weight plate. The front foot should be well in front of the back foot so that the front tibia remains nearly vertical as you drop into each rep.
Keeping your torso upright, lower your body toward the floor, keeping your back knee off the floor. As you lower your body, keep your back straight and your torso upright. Drive your front heel into the ground and raise your body to the starting position to complete the rep. Perform all reps on one side before switching to the other leg. Keep your weight primarily on your front leg during the exercise.
why it’s good
The one-legged nature of this exercise allows it to create a greater challenge for the lower body while minimizing the load on the spine. , Even if the range of motion of the hips and ankles is small, the burden on the back is reduced.
barbell deadlift
problem: Deadlifts can make existing back pain worse for some people. can be very tight and painful.
solution: trap bar deadlift
A trap bar is required for this exercise. Stand inside the bar with your feet shoulder-width apart. Gently push your hips back, bend your knees and sit down to grab the handles. As you lower yourself, keep your feet flat and your knees in line with your toes. Make sure your hips are lower than your shoulders. Squeeze the handles tightly, then stand up and squeeze your glutes. Slowly lower the bar until the weight plates touch the floor.
why it’s good
The trap bar keeps the weight close to your body and reduces the strain on your lower back. Your weight is also on your side, allowing you to lift off the floor more naturally than when you’re pulling the bar forward.
Men’s health that doesn’t stop even after 40
Barbell Bent Over Row
problem: You may find that the slouched position causes back pain, especially the longer the load is on your back end in each set. You may not be moving within the ideal range of motion.
solution: bench support dumbbell single arm row
Rather than resting your knees on the bench as is most common, instead hinge your hips and place your non-working hands on the bench for support. It should be higher than your hips and your spine should be in a neutral position. Tighten your glutes and abs to create tension and help maintain your balance once you start rowing. Squeeze your shoulder blades together to tighten your mid-back, then pull the dumbbells up your torso and row so your elbows are at about a 90-degree angle as you work. Keep your working shoulder out at the top of each rep and avoid hip movement. Slowly lower the dumbbells toward the floor until your arms are straight without the dumbbells touching the floor.
why it’s good
A bent row essentially results in holding an isometric Romanian deadlift, which puts a lot of strain on your lower back for an extended period of time. Using a bench for support can significantly reduce the strain on your lower back and at the same time allow you to work with heavy loads.
This content is imported from OpenWeb. You may be able to find the same content in a different format or find more information on the website.
