I'm a fitness coach – here are the seven exercises that are a complete waste of your time | The Sun

SEVEN of the most popular gym exercises are a complete waste of time, according to a top fitness coach.

Greg Justice reckons CrossFit pull-ups, speedy HIIT sessions and kettlebell swings provide little value and could actually cause injury.

Also on his list of moves he wouldn't recommend to a client is tricep dips on a bench and curtsy lunges.

Bouncing while stretching and using a seated leg press are also off the cards for Greg.

The exercise physiologist and personal trainer from Kansas City, Missouri, told DailyMail.com why.

1. High-intensity internal training (HIIT)

Heart-thumping HIIT workouts lasting between 10 and 45 minutes are loved by thousands of fitness fanatics hoping for quick results.


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And while sprinting, biking and bodyweight exercises burn calories relatively fast, this form of vigorous movement may not be suitable for everyone, George says.

He would only recommend HIIT, popularised by Joe Wicks, for his experienced clients and not to those just starting out as they are more likely to get hurt.

"It's important not to overdo it," George said.

2. Curtsy lunges

Curtsy lunges involve crossing your leg back and to the side and bending your knee.

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It sounds simple enough, but George thinks there are plenty of ways people can go wrong when trying it out.

He said performing the move incorrectly can cause ankle and knee issues, but both body parts can prove problematic even when done right.

It can also be difficult to keep your hips square so people are better off choosing a side lunge which is reportedly easier on the joints.

"Most people don't have the mobility around their ankle and knee to support this exercise," he added.

3. American kettlebell swings

CrossFit gyms frequently get clients doing American kettlebell swings, where you use momentum to lift a kettlebell overhead from between your legs.

Greg thinks it uses an "excessive range of motion" which can lead to muscle strain and even shoulder joint tears.

Instead, he advises people try the safer Russian version which involves bringing the kettlebell just to eye level.

4. Tricep dips on a bench

It's easy to hurt your shoulders when doing tricep dips on a bench because joints can become unstable, George says.

He prefers to have his clients doing decline bench press, which works the same muscles but reduces the risk of injury.

5. Leg press

Many people incorporate a leg press into their gym routine as a way to build muscle in their legs.

But according to George, the angle can cause the pelvis to rotate away from the back rest when you lower the weight which can result in a slipped disc.

His preferred alternative is the Bulgarian split squat, which involves using a bench or sturdy chair.

6. Kipping pull-ups

A kipping pull-up is a full body movement which involves "power swinging" to bring your chin over the bar.

It is widely deemed a "high risk" CrossFit exercise that is more likely to cause shoulder injuries than standard pull-ups as it involves "violent repetition".

These can be done using a weight-assisted machine or stretchy bands if needed.

7. Ballistic stretching

Stretching with a slight bounce, known as ballistic stretching, is "an injury waiting to happen", according to George.

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It puts significant strain on your muscles and can lead to tears, he says.

Instead, he urges people to try dynamic stretches to warm up and static ones when cooling down.

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