Dangerous Exercises & Safer Alternatives

I would avoid all machines and extremely heavy free weights if possible, im not saying dont do free weights just keep it sensible. Our bodies are not made for lifting extremely heavy, it catches up down the line. My recommended method is calisthenics, which are used by most martial artists, SAS, elite commando and so on. 

Behind the Neck Lat Pull down - externally rotates the shoulders and puts them in a compromised position. This move can strain your shoulders and injure your neck. Perform this exercise to the front only.

Behind the Neck Shoulder Press - also compromises the shoulders in the same way as the lat pull down. Safer to a front shoulder press.

Sit-ups tend to work your hip flexors more than abs and can injure your spine. Better of doing a dead bug or bicycle crunches

Double Leg Raises - Lying on your back and raising both legs off the ground puts a high level of strain on your spine. Better of doing planks or one leg at a time. 

Adductor and abductor machine - tend to tear muscles alot.

Barbell Upright Row - The upright row can cause injury to your wrists and shoulders again the shoulders are in a compromised position and under extreme strain. Dumbell rows take the pressure of, but they must be done right. Check the link:

https://www.beachbodyondemand.com/blog/upright-row

Straight Leg Deadlifts - Deadlifts are a great exercise for the hamstrings and glutes but this move is often performed incorrectly. The straight leg deadlift will put too much stress on your spine if you are lifting wrong. Avoid this exercise unless you have received instruction from a trained professional and are 100 percent sure you are doing it correctly. Body weight dead lifts are fine just keep knees a bit bent.

Toe Squats - Squat using your heels, push from heels and tense glutes.

Good Mornings - Alot of people tend to get injured with this. 

Quad extension machine, puts extreme pressure on knee joint.