#smart training

Bone 🦴 5 Workouts I Wouldn’t Recommend (As an Orthopedic Surgeon) 💪

Not every “hardcore” move is healthy for your joints. Here are a few exercises I often see leading to injuries in clinic:

🚫 Deep “butt-to-grass” squats with heavy weight — too much stress on knees & spine.

🚫 Behind-the-neck presses or pulldowns — tough on the rotator cuff.

🚫 High-impact jumps on hard surfaces — cartilage doesn’t love concrete!

🚫 Kipping pull-ups & sloppy Olympic lifts — shoulder & back injuries waiting to happen.

🚫 Heavy straight-leg deadlifts — hello, lumbar disc strain.

✅ Focus on controlled form, joint-friendly range of motion, and smart progressions.

Your joints should last a lifetime — train for longevity, not just intensity.

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Training volume is often reduced to miles or hours, neat numbers that suggest clarity. Yet elevation quietly reshapes what those numbers mean. A route that climbs asks more from the body with every step or pedal stroke, increasing muscular strain and cardiovascular load even as pace naturally slows.

Vertical gain changes the cost of movement. Effort accumulates faster, fatigue lingers longer, and recovery demands grow in ways flat terrain never reveals. Treating elevation as secondary can disguise the true amount of work being done, turning well-intended consistency into gradual overreach.