Which exercise is contraindicated for safety reasons during training?

The choice of duck walks as contraindicated during training stems from their inherent risk of injury and the biomechanical demands they place on the body. Duck walks require an individual to squat deeply while maintaining a forward position as they move. This position can stress the knees and lower back, especially if a person lacks sufficient flexibility or strength. Moreover, the movement could potentially lead to improper alignment, increasing the risk of strains or joint injuries.

In contrast, exercises like squats, lateral raises, and plank holds are commonly included in training regimens and, when performed with proper form and appropriate weight, tend to be safer and effective for enhancing strength and stability. Squats can be modified to accommodate different fitness levels, lateral raises effectively target the shoulder muscles, and plank holds are beneficial for core stability. Each of these exercises, while they may also have risks if performed incorrectly, generally offer more foundational benefits with a lower likelihood of injury when done with correct form and under supervision or appropriate modifications.