How Exercise Technique Impacts Long-Term Joint Health

 5 Popular Exercises That May Increase the Risk of Shoulder, Knee, and Back Injuries

High-intensity and strength-based workouts are effective for building muscle, improving endurance, and burning calories. However, not every popular exercise is suitable for everyone. Certain movements, especially when performed with poor technique, heavy loads, or limited mobility, can place excessive stress on joints and increase the risk of long-term injury.

Orthopaedic experts caution that some commonly practiced exercises may do more harm than good, particularly to the shoulders, knees, and lower back. Below are five exercises often flagged for their potential joint risks, along with safer alternatives that support long-term fitness and injury prevention.

1. Kipping Pull-Ups

Kipping pull-ups rely on momentum and rapid swinging rather than controlled muscle engagement. While they allow for higher repetitions, this dynamic motion can place excessive strain on the shoulder joints and surrounding soft tissues.

Why it can be risky:

The rapid shoulder extension and rotation involved may increase the likelihood of shoulder instability, tendon irritation, and chronic pain.

Safer alternatives:

• Strict pull-ups
• Assisted pull-ups
• Lat pulldowns

These controlled movements strengthen the same muscle groups while reducing joint stress.

2. Behind-the-Neck Presses and Pulldowns

Behind-the-neck overhead presses and pulldowns force the shoulders into extreme positions that may not align with natural joint mechanics.

Why it can be risky:

This positioning can increase the risk of shoulder impingement, joint compression, and soft tissue irritation.

Safer alternatives:

• Front overhead presses
• Standard front pulldowns

These variations keep the shoulders in a more neutral and stable range of motion.

3. Heavy Upright Rows

Upright rows performed with heavy weight require lifting the arms high while internally rotating the shoulders, a combination that can compromise shoulder safety.

Why it can be risky:

This movement may compress the rotator cuff tendons and increase the risk of shoulder impingement.

Safer alternatives:

• Dumbbell lateral raises
• Cable lateral raises

These exercises effectively target the shoulder muscles without forcing the joints into vulnerable positions.

4. Deep “ATG” (Ass-to-Grass) Squats

Deep squats involve lowering the body as close to the floor as possible. While beneficial for advanced athletes with excellent mobility, they can be problematic for others.

Why it can be risky:

Limited hip, ankle, or knee mobility can cause excessive stress on the knees and lower back, increasing the risk of pain or injury.

Safer alternatives:

• Parallel squats
• Goblet squats

These variations provide strength benefits while being more joint-friendly for most individuals.

5. Loaded Back Hyperextensions

Weighted back hyperextensions are often used to strengthen the lower back, but excessive loading can be harmful.

Why it can be risky:

Poor form or heavy resistance may compress the spine and strain the lower back.

Safer alternatives:

• Romanian deadlifts (RDLs)
• Glute bridges

These exercises strengthen the glutes, hamstrings, and lower back while maintaining better spinal stability.

Focus on Longevity, Not Just Intensity

Effective training is not just about pushing harder—it’s about training smarter. Choosing exercises that align with your mobility, strength level, and joint health can help you stay consistent, pain-free, and injury-resistant over the long term.

Disclaimer

This article is for informational and educational purposes only and does not constitute medical or fitness advice. Exercise suitability varies by individual. Always consult a qualified healthcare professional, physical therapist, or certified fitness trainer before starting or modifying an exercise routine, especially if you have existing joint or musculoskeletal conditions.