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5 Common Exercises EVERYONE Screws Up!

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Rating: 3.3; Vote: 3

Did you know that there are 5 common exercises that everyone screws up at some point in their lifting career? In this video, I am going to show you what those 5 exercises are and how they get messed up so that you never get them wrong again when trying to build muscle. It is important to note why these specific exercises are often performed wrong and it come down to two simple reasons. First, we may have learned to do the exercise this way in the first place and just never learned how to do it the right way. Secondly, it s something we might revert to as we become fatigued throughout the workout. This is more often the case with seasoned lifters that have learned how to properly perform the exercise over time. The first common exercise that gets screwed up is the Glute Bridge. When trying to reach full hip extension, it s easy to see that most people are putting themselves into anterior pelvic tilt throughout the movement. This shifts the load of the exercise from the glutes to the low back, which can lead to low back problems if done consistently. Tp prevent injury and to get the most out of the exercise itself, keep a posterior pelvic tilt - allowing the glutes to be the prime movers throughout. This will ensure you do the exercise correctly and see the most benefits from it. Next, a commonly incorrectly performed exercise is the Pullup. The biggest problem I see with the Pullup is that people will often forget to plug their energy leaks. By allowing the legs to dangle and cross back behind our bodies, we are losing rigidity throughout the entirety of the body. I ve suggested in the past to point your legs at a slight angle forward with your quads and glutes flexed to plug those energy leaks. Doing so will also make sure that you can perform more Pullups which will in turn allow you to see more muscle growth as well. The Bench Dip is one of the most commonly performed exercises that I see get screwed up the most. As I ve shown on Live With Kelly & Ryan, hand placement is everything. By keeping our hands pointed forward, as is often taught, you are allowing the shoulder to push into the anterior capsule. Reps accumulated over time in this position can lead to discomfort or even injury. To keep your shoulders safe and to get an even better activation of the triceps, turn the hands outward, getting your shoulders into external rotation. This will help you to grow bigger triceps without worrying about safety. This next exercise uses the body s ability to compensate to try to hide the fact that it is performed incorrectly. The Kettlebell Swing makes use of the glutes through the hinging motion of the exercise to keep the kettlebell moving through space. The problem comes when our glutes are weak or fatigued; we start to utilize our quads and our delts. Instead of hinging the hips back, you simply squat down and to get the kettlebell moving upwards again, you begin to actively lift it up. In order get the most out of the exercise, you need to perform it correctly - so make sure you hinge! Lastly, this exercise is most often screwed up by beginners or those that simply never learned the right way to do it. With the Pushup, you might see someone with their elbows flared, around 90. Doing Pushups with our arms in this position creates less travel through the exercise, effectively making it easier to perform. The problem is that it takes away activation of the pecs and adds it to the shoulders while also putting more stress on them in an internally rotated position. To get the most out of the Pushup, keep the elbows at a 45-60 angle. Now that you know what these 5 exercises are and how they commonly get messed up, you have the ability to make sure that you get them right every time. Remember, it s not just what exercises you do, but how you do them that matters. If you want to build the most muscle possible, you need to make sure that you are avoiding any possible mistakes that could jeopardize your gains.
Date: 2022-04-30

← NEVER DO SQUATS LIKE THIS! 10 Most Common Mistakes!

NEVER DO PUSH UPS LIKE THIS 10 Most Common Mistakes! →

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Comments and reviews: 10

Dennis
Hi Jeff (and Jesse; ) )
I've been watching a long time, and your videos really helped me with my training, i'm seeing the results of doing things proberly instead of half-assing it!
Anyway, i got a question.
I have been training on-off for 4 years, and everytime i begin to hit my triceps hard, i get a problem with my hands going numb.
It's not instantly, but after a workout where I can really feel that I have targeted the triceps (they are a bit sore and kinda pumped) I have 2-3 days at least, where whenever I get in a relaxed state for a prolonged period. Like watching TV laying down, or when I go to sleep, my hands go numb.
I know there is 2 major nerves that can cause this, and since it's my entire hands i'm thinking both most be blocked.
But how can I solve this problem? It's getting to the point where i completely avoid tricep training, because it affects me so much.
I've been to physical theapist/chiropractor, which thought the nerves where pinched in my chest, he gave me some excercises that i used for a couple of monhts, but that didn't help anything. The only thing that prevents this from happening, is to not training my triceps.
I would love to get your input!
Best regards from Denmark!
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Val
Hi Jesse - i know you ll be the one to read and respond to this (and Jeff - thanks for demonstrating the video) Being a female - pull-ups isn t the easiest exercise to perform. I ve been using a couple bands for support. Started with 2-3 reps (bands aren t giving a lot of support. Now i am at 12 reps x 3 sets. I can only do one pull-up without them. Is it best to continue adding more reps with a slow concentric descent to continue build strength using 2 bands? Or lose one band, and try to perform more reps (which is only 3-4 if i do 3 sets. Or should I lose the bands period, and just fight for adding that second rep to the only one I can perform at the moment. Or do one of each split by set (so the 1st would be 2 bands / more reps, 2nd set - 1 band and so on. My pull-ups are regular/shoulder-distance apart grip - for medical reasons which is what makes it harder vs the wide grip. Thanks in advance.
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Sam
Whew. Constructive criticism. Your videos are important, but frustrating. You talk so fast, while you're demonstrating the incorrect movement. I've watched kettle swings twice; the best I can figure is that from 3: 15 to 3: 30 is the wrong way, and from 3: 30 to 3: 40 it's right, and all your words are basically saying don't bend your knees so much. But there's no stopping at 3: 30 to say, now this is the right way. But you don't explain why using more of your knees and quads, and less of your lower back is better--I'll take your word for it, but it seems counter-intuitive. All I need to see is how to do it right, with maybe a slow explanation of why. It would help if there were a red x for wrong, and green check for right.
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billygoatofdoom
You always talk about how to do pull ups with your legs straightened and kind of in front of you, but you also always demonstrate it on your really tall equipment; and you never talk about how to best perform the pull up in a door frame pull up bar set up. I only have access to a door way pull up bar and if I had my legs out the way you demonstrate, my feet would be on the floor and I'd be doing half pull ups.
For my set up, I need to have my knees bent and legs behind me. I don't have my legs crossed, but I don't know if that's enough to make up for not being able to do them the way you say is best.
Jeff. what do?
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Jess
Jesse and Jeff,
I have been closely following your social media for 5+ years now. Everyone has their why. That s something I learned from Jeff at the beginning of Jesse s journey. I m a trans masculine person and people give me a lot of shit for not being natty. Maybe ya ll don t even realize, but lifting can be instrumental and sometimes crucial for trans health. Picking up these little tips weekly, just to be followed up by seeing Jesse s glow and gains in this video, makes me look at myself in the mirror and realize how much I have grown and learned. Thank you, both, for your content. It really does inspire.
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sport
Just wanted to give a shout out to the Athlean team. I used there AX1 and xero and they are ferocious but doable program's. What I really liked about them was that he often gives you a couple exercises in case you can't do a full pushup or in case you don't have barbell to do horizontal rows etc. I did both programs with a cheap adjustable dumbbell set, a door pull up bar and a couple of bands. In the case of Xero you need none of that. Just wanted to give real feedback since Jeff gives us such great content for free
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ItsOnlySmiles
Hey Jeff, thanks for the chances. I've started to incorporate hip thrusts in my workouts with a barbell. But I can't seem to get a full range of motion. It doesnt feel right and my body feels wobbly. I'm unsure if it's bc of my lack of experience with this exercise or because I am using my low bed instead of harder supporting surface. How can I find the best form for me and best way to perform it for results?
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pooh
I definetly agree with the pull up. However, a bunch of people are either too tall or the pull up bar is too low to keep your legs straight. If i do pullups, i have to straighten my legs in front of me, resulting in a somewhat L-shaped form. While this is a crazy way to train your core, it is also very difficult especially for beginners. So tucking our legs in is for many people their only way to do the exercise.
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Preston
Hey Jeff, I ve been working out since I was 18, I am now 23 but unable to work out because of really bad wrist pain. Ends up I have something called mid carpal instability, I don t know anything about it and don t know what to do. I want to work out but afraid that I may destroy my wrists even more. What do you think is the best route?
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pat
Jeff I see your wearing a compression sleeve lately. How some PT info on rehabilitation of common training injuries. I too have had to wear a sleeve due to golfer/tennis elbow, as well a knee pain and Achilles pain with a lump on the tenon. Yes I'm a 54 yr. old guy that is training to get to whatever my best can be.
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