5 Exercise Swaps You NEED to Make (RIGHT NOW!!)

  • Published: 23 July 2017
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    There are so many exercises you can do in your workouts but these 5 in particular are ones you are going to want to swap out right away. In this video, I’m going to show you the five most popular exercises that deserve to be replaced with alternatives that are not just more effective but safer in the process.

    The first of these exercises is the lat pulldown. While this is a great exercise for building the lats it just isn’t the most functional or powerful movement you can do if you want to train like an athlete. The same can be said for the king of the bodyweight exercises, the pullup. The pullup has your body suspended off the bar hanging freely. There is no grounding of the feet and therefore no power transfer up the kinetic chain. With the one arm cable pulldown however, all is improved. You are not only standing up but you’re letting the abs and lats work together as they prefer to while getting a much better stretch on the lat muscles on every rep.

    Next up is the seated dumbbell shoulder press. Once again, you lose a big amount of athleticism the second you sit on the bench to perform this exercise. Beyond that, you are driving your back into the pad and disrupting the normal scapular rotation that should occur when you lift your arm above your head. The easy swap here is to perform this exercise standing. Even better, clean the dumbbells off the floor at the start of every set for an even more functional exercise without compromising the growth of your shoulders.

    Next is the back squat. In no way is the back squat a bad exercise. The problem with it however is that it can hide a lot of mobility and flexibility restrictions that could make performing it long term an unwise idea. Instead, if you swap to the front squat you will see very quickly what areas and restrictions you have that need to be fixed. Maybe your thoracic extension is limited. Maybe your ankles lack mobility. Whatever the issue you will want to reveal it with the front squat and then fix it before returning to back squatting.

    Next is the upright row. This is a flat out terrible exercise for your shoulders. While some may like the benefits it provides the delts in terms of growth there is no debating the punishment it places on your shoulder joint over time. There is a quick and easy fix however and that is to swap it out with the dumbbell high pull exercise shown in this video. The act of externally rotating the shoulder rather than internally rotating it is enough to turn this exercise from bad to good quickly.

    The dumbbell fly is another potential long term shoulder killer by artificially stressing the anterior shoulder capsule under an insecure load. On top of that, it’s again a non functional pressing exercise since it removes a good deal of the cooperation from the rest of your body by having you lay down on a bench. Stand up and perform the 3D crossover instead. You will still get the horizontal adduction of the arm that the fly is known for while protecting the shoulder joint and getting muscles to work together that prefer to in the first place.

    The concentration curl is an added bonus. Once again, training your biceps is always going to involve some version of a curl. That is what your elbow joint does. That said, this is the worst one you can do. There is absolutely no functional carryover at all. Stand up and curl those dumbbells together at the same time. This will require the entire core to work harder than if you were to curl one dumbbell at a time.

    These 5 exercise swaps are just the beginning of what it means to train like an athlete. If you want a complete program to get you training, and gaining, like an athlete right away then head to athleanx.com and get the ATHLEAN-X Training System. I

    For more videos on the 5 worst exercises that you need to stop doing as well as the best exercises for building muscle be sure to subscribe to our channel here on RUclip at http://superiorjanitorial.pro/user/jdcav24
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Comments • 2 053

    ATHLEAN-X™   11 months back

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    • Filip Fagerström
      Filip Fagerström  4 months back

      ATHLEAN-X™ what do you think about the Z- press?

    • Ryan Dravinski
      Ryan Dravinski  7 months back

      Serious question, are zercher squats dangerous? I want to max out on it and see what I can do.

    • Akash Das
      Akash Das  10 months back

      Can we do front squats with kettlebells?

  • nr1p4p
    nr1p4p  5 days back

    best comment section on youtube

    • Tenitri
      Tenitri  6 days back

      Is this the same guy from all the other videos? I barely recognize him with a shirt on

      • hey12358y
        hey12358y  2 weeks back

        The pullup isn't functional and the cable machine is? WEw lad, that is a scorching hot take.

        • Jorge Rubio
          Jorge Rubio  2 weeks back

          If you don’t swap out these exercises, you’re going to have a bad time.

          • Noah Hudson-Dawson
            Noah Hudson-Dawson  3 weeks back

            I always thought the seated press was bet a better way to focus the muscle group. Having your torso be stationary so you're not using the rest of your body to push the bells up. But heck can't ever argue with Jeff

            • Kick Live
              Kick Live  4 weeks back

              would you say your bicep is genetic or are there excercises I can do to get that rounded ball look?

              • שוהם גבאי
                שוהם גבאי  4 weeks back

                Thanks, always good to learn new stuff

                • trtnec
                  trtnec  4 weeks back

                  5:06, no good way to upright row? Tell that to Olympic weightlifters...

                  • Yansen De La Cuesta
                    Yansen De La Cuesta  1 months back

                    CANT THANK YOU ENOUGH,JEFF!

                    • Ayman Alsulouqi
                      Ayman Alsulouqi  1 months back

                      I believe that any back or chest movement done unilaterally is not as effective as working both sides together and this is due to rotation which minimizes the stress and contraction.

                      • Quentin Smith
                        Quentin Smith  1 months back

                        Jeff, what’s the best way to front squat if wrist mobility restricts you from traditional? I’ve always done it accords my body as if I’m crossing my arms and keeping my elbows up. Basically I hold the bar on opposite sides with the tops of my fingers.

                        • Akeel Lakdawala
                          Akeel Lakdawala  1 months back

                          Great video! But...doing pull-ups isn't training like an athlete? What about gymnists or rock/mountain climbers? Free runners, parkour athletes, calisthenic athletes? It seems like a majorly functional exercise for an athlete.

                          • Zetsuke4
                            Zetsuke4  2 months back

                            This is so informative. Very helpful!

                            • 0dq0
                              0dq0  2 months back

                              Thank you!

                              • Shredd
                                Shredd  2 months back

                                Climbers are athletes too. And their feet are in the air. Pullup is a great exercise, for climbers and everyone else

                                • Christian MacIntyre
                                  Christian MacIntyre  2 months back

                                  6:48 took that out of context

                                  • mikel audi
                                    mikel audi  2 months back

                                    Thanks makes sence

                                    • Shut da hell up
                                      Shut da hell up  2 months back

                                      The skeleton in the background is like *BiTch*

                                      • M.G. Heath
                                        M.G. Heath  2 months back

                                        This is one of his best videos. I was expecting another YouTube fitness gimmicks video but this is good info and I will be doing some of these swaps.

                                        • s33k4r2
                                          s33k4r2  2 months back

                                          great video, perfect knowledge and very sympsthic mate 💪🏻

                                          • BLAZE
                                            BLAZE  2 months back

                                            Fucking jealous of this guy body

                                            • Just Gator
                                              Just Gator  2 months back

                                              3:01 the video doesn't show your feet Jeff. With front squat it's okay for the knees to cross over the toes?... Because your knees definitely go over your chins. Thanks for a response mate.

                                              • Just Gator
                                                Just Gator  2 months back

                                                I always jump into the comments and have to rewind because I miss what the hell Jeff's saying. 🤦🏼‍♂️

                                                • thekylemontilla
                                                  thekylemontilla  2 months back

                                                  Jeff, you don't support fly's, but gymnasts perform iron crosses

                                                  • imthtguy33x
                                                    imthtguy33x  3 months back

                                                    so never sit on a bench???

                                                    • Em Dee
                                                      Em Dee  3 months back

                                                      sry but the roof is too low for this

                                                      • Shane Nash
                                                        Shane Nash  3 months back

                                                        I'm not gonna sit on my ass ever again!

                                                        • David Mitchell
                                                          David Mitchell  3 months back

                                                          Just did the dumbbell high pull. Great for the shoulders.

                                                          • Tamer Said
                                                            Tamer Said  3 months back

                                                            Athletes train with their feet on the ground❤

                                                            • Tamer Said
                                                              Tamer Said  3 months back

                                                              *Lat pull down _.
                                                              *Lat pull down _ one arm cable pull down
                                                              * Sitting Du press-stand o.h.p.
                                                              *Bk squat-front squat
                                                              *chest Du fly -one arm cable cross over
                                                              *No upright rows .-du upright row
                                                              *concentration curl sitting- do standing curl simultaneously

                                                              • Shahir Taeny
                                                                Shahir Taeny  3 months back

                                                                I am wet

                                                                • PPP Pugh
                                                                  PPP Pugh  3 months back

                                                                  Oh sh1t... I'm an olympic rower, how can I ever be a true athlete sitting down training?

                                                                  • priyanka tripathi
                                                                    priyanka tripathi  3 months back

                                                                    Please let me know if you supply supplements as well? I want to get shreded. And will take the plan for this i need guidance. Pleaee suggest

                                                                    • David Crosse
                                                                      David Crosse  3 months back

                                                                      Pull-ups are still good exercise for the upper back though

                                                                      • David Crosse
                                                                        David Crosse  3 months back

                                                                        He's right guys that's why I do a standing shoulder press over a seated shoulder press when you have to do a workout from the ground up it's a lot harder than just doing it seated

                                                                        • Michele Hall
                                                                          Michele Hall  3 months back

                                                                          How do you fix stiff ankles and hips?

                                                                          • Aaron Swartz
                                                                            Aaron Swartz  3 months back

                                                                            So Jeff, what do I gotta do to address thorasic extension?

                                                                            • Andy Twentyman
                                                                              Andy Twentyman  3 months back

                                                                              Some good stuff in these videos but some bad too. Yessis pointed out 30 years ago that it's best to do exercises like flies with extended arms (weak leverage) so you can use smaller weights for the same effect

                                                                              • btw3006
                                                                                btw3006  3 months back

                                                                                These videos are awesome. Keep it up. Definitely gonna try out the front squat instead of the back squat next time I go to the gym

                                                                                • ha ha
                                                                                  ha ha  3 months back

                                                                                  Didnt show the front squat

                                                                                  • B Mitch
                                                                                    B Mitch  3 months back

                                                                                    After two labrum repairs I am unable to do dips, what is a decent alternative to this exercise

                                                                                    • Levis F.
                                                                                      Levis F.  3 months back

                                                                                      4:30 What drinks are those in the fridge?

                                                                                      • Constantine Hemphill
                                                                                        Constantine Hemphill  3 months back

                                                                                        what about barbell high pulls?

                                                                                        • hwknswltr
                                                                                          hwknswltr  3 months back

                                                                                          I see Jeff, I press like

                                                                                          • mulekicker 1919
                                                                                            mulekicker 1919  3 months back

                                                                                            Never thought of this. I think this will work great for me

                                                                                            • Cradle the balls, swallow the gravy

                                                                                              "I'm sitting on my arse, with my arm hanging between my legs"
                                                                                              Jeff literally has it all! 😆😆

                                                                                              • Lucas Barros
                                                                                                Lucas Barros  4 months back

                                                                                                Watching Jeff workout shirtless is a anatomy class by itself