Stop Doing These Exercises After 40

Key wellness strategies / self-care & training tips (age 40+ joint/tendon protection)

Shift away from behind-the-neck pressing

• Problem mechanism: The behind-the-neck press forces extreme shoulder external rotation while the neck flexes under load, putting the cervical spine/discs and rotator cuff tendons in a compressed/vulnerable position.
• Who’s most at risk: Anyone who gets pinching, clicking, or discomfort in shoulders/neck during the movement (even if they “can do it”).
• Smarter alternative:
  • Standard overhead press (barbell or dumbbell) in front of the head to train the same muscles with less cervical spine and rotator cuff stress.

Use strict pull-ups instead of kipping after 40 (or prioritize shoulder health)

• Problem mechanism: Kipping relies on momentum, and at the bottom of each rep that momentum must be absorbed by the shoulders (labrum/rotator cuff). Under fatigue and technique breakdown, this becomes repetitive high load.
• Who’s most at risk: People over 40 (especially training high reps under fatigue) because tendons/joints recover more slowly.
• Evidence mentioned: A 2022 peer-reviewed study (survey of 187 CrossFit athletes) found kipping pull-ups among the top three exercises causing shoulder injuries (alongside overhead presses and snatches).
• Smarter alternative:
  • Strict pull-ups (same muscles, less shoulder stress from momentum).
• If you love kipping:
  • Monitor shoulder symptoms closely.
  • Add/prioritize shoulder rehab/health work.
  • If you’re new over 40, start with strict.

Modify box jumps to protect tendons (landing is the risk)

• Problem mechanism: The injury risk comes largely from impact absorption on landing, stressing Achilles and patellar tendons repeatedly. With age, tendon elasticity decreases and recovery slows.
• More risky variant: Bounding (jumping on/off immediately) due to an intense stretch-shortening cycle.
• Smarter alternative / adjustments:
  • Step down instead of jumping down (reduces landing load dramatically).
  • Warm up properly
  • Avoid programming them when fatigued
  • Stop immediately if the Achilles feels tight or tender (rupture risk is emphasized).

Re-think heavy back squats on your spine/knees over time

• Problem mechanism: Very heavy barbell back squats create combined compressive lumbar spine loading and shear forces on knees. The concern is not one session—it’s years of cumulative stress.
• Who’s most at risk: Anyone noticing knee discomfort, low back tightness, or hip impingement during heavy squats, especially after decades of reduced mobility/sedentary effects.
• Smarter alternatives (same general pattern, less loading):
  • Goblet squats
  • Safety bar squats
  • Bulgarian split squats
  • Weighted lunges

Consider replacing upright rows to avoid slow shoulder impingement

• Problem mechanism: Upright rows position elbows flared high with shoulder mechanics that can become the “textbook” setup for shoulder impingement, compressing the subacromial space where rotator cuff tendons/bursa sit—leading to tendonopathy and bursitis over months/years.
• Risk factors: Varies by shoulder anatomy; wider grip and pulling to/above shoulder height increases risk.
• Smarter alternatives:
  • Lateral raises (medial delts)
  • Face pulls (rear delts/upper traps)
  • Or wide-grip upright rows pulled only to chest level/lower to reduce impingement position

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Quick recap principles (from the video)

• Technique & programming matter more than “never do anything.”
• Prefer safer joint positions (neutral spine/less vulnerable shoulder angles).
• Reduce repetitive impact when tendons are less forgiving (step down from boxes).
• Swap exercises when symptoms start (knee/back/shoulder warnings are treated as important signals).

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Presenters / Sources

• Seth — presenter (described as an ER doctor and former special ops guy)
• 2022 peer-reviewed paper on CrossFit upper extremity injuries (survey of 187 CrossFit athletes)
• Zach Smith — physical therapist quoted about kipping pull-up shoulder injuries