4. Barbell Squat
Why You Should Avoid It: There’s nothing wrong with squatting, one of the best all-purpose moves. The problem is that many people are so locked down from sitting all day at work and elsewhere that they’re risking back injury by stepping into a squat rack without learning how to do it properly.
What You Should Do Instead: A goblet squat is more accessible than a traditional barbell squat since it takes the pressure off your back. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form. Master the goblet squat before advancing to a barbell squat.