Sure, it’s impressive to lift weights like those guys you see in the summer Olympics who make a bar loaded with 500lbs look like a feather, or the guys with bodies that look like Greek statues. However, the exercises you see them doing require years of training (with a qualified coach) and countless hours of practice to get it right. And more often than not, the risk far outweighs the potential reward.

So before you jump into something you may not be quite ready for, here’s a list of the five most dangerous exercises, why you shouldn’t bother, and some safer alternatives.