THE 8 WORST EXERCISES TO BUILD STRENGTH

I wanted to share some insights from my latest YouTube video, focusing on those exercises that, in my experience as the 2023 World's Strongest Man, prove to be less effective for building pure strength. These exercises may have their merits in other contexts, but for anyone aiming to maximize strength gains, they can be counterproductive. Here's a rundown of the eight exercises I believe fall short in this regard and my suggested replacements:

 

1. Dumbbell Bench Press

   • Why it’s ineffective: Dumbbells create instability, making it difficult to lift heavy without compromising safety.
   • Better alternative: Barbell Bench Press. It’s logistically easier, safer, and allows for heavier lifting, promoting greater strength gains.

2. Bamboo Bar Squats

   • Why it’s ineffective: The instability added by the bamboo bar does not contribute to strength building.
   • Better alternative: Stiff Bar or Axle Bar Squats. These bars provide stability, allowing for heavier, safer lifting.

3. Bicep Curls

   • Why it’s ineffective: They focus on a single joint and don’t contribute significantly to overall strength.
   • Better alternative: Underhand Barbell Rows. This compound movement engages more muscle groups, supporting overall strength development.

4. Deadlifting Without Straps

   • Why it’s ineffective: Grip strength often limits the potential weight lifted.
   • Better alternative: Use lifting straps. They allow you to focus on lifting heavier weights without grip being the limiting factor.

5. Loaded Spanish Squats

   • Why it’s ineffective: They put high shear stress on the knees, increasing injury risk.
   • Better alternative: Close Stance Leg Press. This exercise safely targets the quads and supports overall lower body strength.

6. Unsupported Nordic Curls

   • Why it’s ineffective: High risk of injury due to the excessive load on the hamstrings during eccentric movement.
   • Better alternative: Safety Bar Squat Good Mornings. These build posterior chain strength and are safer for the lower back and hamstrings.

7. Partial Squats

   • Why it’s ineffective: They overload the nervous system without translating to better squat performance.
   • Better alternative: Full Pin Squats. They promote full range of motion and overall body strength while protecting the nervous system.

8. Shrugs

   • Why it’s ineffective: Limited functional benefit and doesn’t significantly enhance strength for larger lifts.
   • Better alternative: Rack Pulls. These engage the upper back more effectively, contributing to better posture and upper body strength.

These alternatives not only ensure safety but also maximize the efficiency and effectiveness of your strength training program. I'd love to hear your thoughts on these recommendations and any experiences you’ve had with these exercises in the comments of my newest video!

As always Lift Heavy and Be Kind,

- Mitchell Hooper

If you want to watch the full video, check out the link below.