In a new video on the Athlean-X channel, strength coach Jeff Cavaliere CSCS lists five common exercises that have often been found to be performed incorrectly. Even an experienced lifter can start running incorrectly when it starts to get tired. For each example, he easily fixes these flaws in your technique and provides insights on how to get the most out of your training.
Glute Bridge
This movement requires full hip extension, but as Cavaliere explains, what happens often is that people go into a forward leaning state, the hip bones fall and lean forward. This means that the gluteus maximus does not do all the work properly, but ultimately mobilizes the lower back, creating a risk of injury. “I want to do this backwards and make sure I’m pushing the tail down,” he says.
Pull up
“When I hang up with my knees crossed, I don’t hang up as much as I can,” Cavalier said, adding that this causes an “energy leak.” Instead, he suggests turning your feet in front of you. It “produces a much more efficient transmission of force to lift your body in space through your hands.”
Bench dip
Hand placement is really important here to avoid unnecessary stress on the shoulders. The instinct is that your fingers grab the edge of the bench and your hands drift forward. It’s wise to put your hands on the bench, which faces outwards toward the sides. “It’s a very subtle and simple change,” says Cavaliere. “By doing this, I open my shoulders and rotate my shoulders more outward … I claim that the triceps brachii contracts better.”
Kettlebell swing
Instead of sitting down as they normally would to mobilize the gluteal muscles, people often crouch more and bring the quadriceps into exercise. In addition, it may be too focused on moving the kettlebell in space. This is actually “perfect for the ride” when completing the hinge motion pattern.
Push up
Flaring out the elbow at a 90 degree angle is a common push-up technique error previously pointed out by Cavaliere. But this creates a much shorter distance for you to lift your body. “Our head jumps into the ground faster, giving the illusion that we’ve actually reached the end of the person in charge when the triceps and chest actually had to do much less work.” He says. Pushing your elbows about 45 degrees from your body makes exercise more difficult, but much more effective.
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