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4 Must Do Exercises Youre Doing WRONG (Less Gains, More Injury)

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Rating: 4.0; Vote: 1

I'll go through the 4 great exercises (RKC plank, seated row, leg curls, and lateral raises) that you should consider including in your routine and how you can avoid making the common exercise mistakes related to them. Here are the exercises youre doing wrong. First, the traditional plank. It doesnt activate the core very well. And when held this way, many will end up sagging their lower back and feeling the movement in their shoulders and other areas because they dont know how to plank properly. A much better version is something called the RKC plank. First, you'll want to move your elbows forward such that they're at the level of your eyes. Then, come up to the plank position and then initiate something called posterior pelvic tilt by forcefully squeezing your glutes and abs, which will, in turn, tilt your pelvis upwards, resulting in greater core contraction. Lateral raises should also be a staple in your routine for optimal shoulder development. But in terms of how to do lateral raises, there are 3 training mistakes related to this exercise. First mistake: raising the weight too high. Not only does this invite your upper traps to start taking over, but it also creates excessive stress on the shoulder joint. Second mistake: the internal rotation of the shoulder. Mistake 1 and mistake 2 essentially create the worst possible conditions for your shoulder joint to be in. And third mistake is that of raising the weight directly out to the sides, as this creates more stress on the AC joint and the shoulder. Instead, heres what youll want to do. First, fix your arm angle by moving your arm forward slightly into the scapular plane and incorporating a slight bend in the elbow. Next, lean forward slightly and point the thumbs towards the ceiling very slightly. And then when you raise the weight, raise to shoulder height only. Leg curls are a great exercise to include in your routine for balanced hamstring development if you know how to do leg curls properly. However, there are a couple of common exercise mistakes related to it. First, the involvement of the calf muscle. But this muscle cant be active during both knee flexion and plantarflexion. So to shift more of the tension onto your hamstrings, point your toes away from you as you perform your leg curls. Second, is how your body compensates when you start to fatigue with this exercise by bringing the butt up and arching the lower back to shorten the range of motion. To mitigate this, you can lighten the weight. But a better option would be to incorporate exercises like the glute-ham raise or swiss ball leg curl. Another one of the exercises youre doing wrong is the seated row (or barbell row or any row for that matter. But many people make the mistake of letting the shoulder roll forward at the end position. Not only does this put the shoulder in a compromised position, but it also prevents the back muscles from fully contracting. So instead, you need to focus on keeping your back muscles involved even at the end range of the movement. Which you can do most effectively by squeezing your shoulder blades together as you pull the weight towards you by contracting your lats and those mid-back muscles. All in all I hope you were able to see that if you want to build muscle most effectively without getting injured in the process, then its a matter of both choosing the right exercises to include in your routine and then making sure that you take the time to learn how to execute them properly. And for a step-by-step program that puts this all together for you by not only showing you what exercises to perform every week but also how to properly execute them in order to build muscle in the most effective and safest way possible, then take the analysis quiz below to discover what science-based program is best for you: Link to written article: : Music by Ryan Little - fall so high. - RKC PLANK LATERAL RAISES ACTIVATION LATERAL RAISES IMPINGEMENT LATERAL RAISES FORM LEG CURLS SEATED ROW
Date: 2022-01-03

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Comments and reviews: 9

Atman
how long should i do the plank? a lot of people say if you do it right, 10 sec is enough? I can do 10 sec. but will it be enough, i just wanna use it to wake up my core before i do any dumbells i m just beginner and trying to do it correctly without hurting myself.
And one more thing, I find it very hard to do pull down because I cant really feel my shoulder back muscle, like daily life I don't even notice it so its very hard for me to connect my mind to it. how you guy do it? I sometime worry I squeezing it too much in wrong way. .
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Ludwig
Man people have been working out ages ago without all this knowledge, they all healthy and look like statues of David. all this is just for clicks. Muscles work no matter how you activate them, and you will get stronger no matter what.
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sport
After decades of training shoulders in wrong angles (taught to do that way) have destroyed my shoulders. Today I do the exercises properly but cant lift even half the weight without joint and nerves pain.
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Nicol
Ive never thought of bad shoulder movement during the row. I think that maybe it depends on mid and lower trap activation awareness, after all many people know little of back anatomy
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Mona
It happens that I often come to this video, maybe once per week, to re-emphasize what I learnt from it, and it also happens that every time I re-view it, I do learn something from it
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SnippyJ
I'm just starting to concentrate on lifting weights to lose this weight I gained back over the last 1 1/2 years. Watching you doing it wrong is really going to help me! Thanks!
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Dylan
How big an issue is letting your calves help in the leg curls? i find it very weird doing them with my toes pointed out these days and more calf development is good right?
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CHAPLET
I love the way you are taking your time to do it because workout is not all about how fast you did it or how many you did it but for you to get it well so follow
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Apikku
8: 26 I just did the motion and can already feel the difference. No wonder I felt something was off when I was using this machine.
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