7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)

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  • Published: 11 March 2019
  • Whether you’re trying to gain size, strength or both there are a few tried and true exercises that will get you there. Any coach worth his or her salt will tell you to stick to the basics, big compound lifts that put the muscle through its full range of motion while allowing you to move maximal weight. The problem is, for most gym goers, they’re choosing the right exercise but they’re making some mistakes which can not only hinder their progress but ultimately lead them down a path to injury.

    First up is the squat. Referred to as the ‘King of All Exercises’ the squat is a fixture in almost every program. Yet, walk into any gym in the world and you’ll see people performing it wrong. One mistake that almost always slips under the radar is that little hip tuck that happens at the end of the movement. This is a common error on the deadlift as well. You’ll often see people throw their hips forward going into posterior pelvic tilt in an attempt to exaggerate lock out. Ditch the hip tuck from both of these movements and you’ll be glad you did when you avoid a potential injury down the road.

    Next up is the barbell row. Perhaps one of the greatest back thickening exercises around, the row is a staple move that everyone should be doing. The mistake happening a lot with the row is improper hand placement. By simply moving your hands closer together you’ll be able to not only stay tighter, but also get much stronger contractions and recruitment from the muscles you’re trying to train.

    You also have to adjust your elbow positioning otherwise you’re moving out of the scapular plane and putting yourself at risk of getting shoulder dysfunction. By narrowing the grip you are not only able to stay in the scapular plane but you’re also able to maintain overall tightness plugging up strength leaks and allowing you to lift more weight.

    While there are a million variations of this great exercise the error pops up in almost all of them. It has nothing to do with what implement you use or even how much you swing the weight…but don’t swing the weight! The mistake made on the lateral raise goes straight to hand positioning. We’ve all been taught to ‘poor out the pitcher of water’ when doing lateral raises. That is, start with the thumbs up and then lower them at the top of the movement.

    The problem is, that motion does nothing to stimulate the medial delts and serves almost no purpose but to put your shoulder into impingement. Instead of doing this the old school way, do your shoulders a favor and point your thumbs up. Not only will you receive the same benefits but you’ll also keep your shoulders safe and functioning properly. Shoulders take a beating in the iron game, there’s no reason to go out of your way to beat them up even more!

    As we come to a close on our list of the 7 mistakes made on common exercises we narrow in on the triceps. One of my favorite exercises for hitting the triceps is the lying triceps extension. This also happens to be the one that people mess up the most. The error in this movement comes right out of the gate at the starting position. Typically people will begin with their arms perpendicular to the floor which is the perfect angle for gravity to pass right through and put almost 0 stress on the muscle. You’ve probably noticed when you perform this exercise that you’re able to stay at the top position with almost not effort… that’s why!

    The fix here is simple enough but once you apply it, you’ll never feel the same about this exercise. By moving your arms slightly close towards the floor you are able to start the movement with the triceps in a fully contracted position with all the weight (courtesy of our friend gravity) applying force on the intended target.. your triceps! From there perform the movement as you normally do but make sure to keep your arms at their new angle and not move them parallel to the force of gravity…. not unless you’re looking for some rest!

    Last up is one of the single best exercises fro training the core. The ab wheel. Sure, it started off ‘As seen on TV’ but the ab wheel is one implement that the TV salesman got right! Anyone that’s been training for any length of time has been told to keep their back flat. It’s a cue you’ll hear a lot when training and it’s generally a good rule of thumb. When it comes to the ab wheel however, that is the exact opposite of what you want to do. Keeping your back flat on the ab wheel turns the movement into a bastardized hip hinge… not what we want to be doing here.

    So there you have it guys, for more videos on the latest in exercise science based training, be sure to visit the link below to subscribe to our channel and don’t forget to turn on your notifications so you never miss a new video when it’s published and check out my full workouts at athleanx.com.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 1 615

  • ATHLEAN-X™
    ATHLEAN-X™   6 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/7-exercise-fixes

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Paul Steven Williams
      Paul Steven Williams  5 months back

      Jeff,
      Love all your videos & just want to thank you "AGAIN" for how your videos have changed my life... I am now looking for bigger & better things all because you've given me the tools to do so through your videos...
      You really do inspire me, as you do many other people around the world so "THANK YOU"....

    • Robert downey jr.
      Robert downey jr.  6 months back

      I have never won giveaway

    • ryan gh
      ryan gh  6 months back

      i love you jeff

    • Ashem leibakngambamoirangcha.
      Ashem leibakngambamoirangcha.  6 months back

      @Bray Landherr good < great < perfect nutrition is a must if you want to grow muscle with cardio everyday...and also depends on what type of cardio...steady or HIIT...cardio...keep it up...💪💪💪

    • Bray Landherr
      Bray Landherr  6 months back

      ATHLEAN-X™ .I'm in 9th grade trying to put on muscle in the gym but I'm running track at the same time . Is sprinting and cardio going to stop me from putting on muscle even if I lift after my track workout ? I watch your videos all the time and they're super helpful
      Thanks

  • Doom Sayer
    Doom Sayer  19 hours back

    Thanks for putting these videos on Youtube. I've learned much from watching them. I've had a few moments in my life good and bad which caused me to miss a few years of weight lifting. So now, even though I feel like I'm back to square one, it's exciting again to learn more about improving my health and body. Thanks Jeff!

    • Zetsuke4
      Zetsuke4  3 days back

      Nice

      • Renee Alvarez
        Renee Alvarez  1 weeks back

        Awesome info, especially for the shoulders. You're so right about a slight chanfe in how you grip the bar makes all the difference. Your video was very informative, in depth, extremely helpful and I thank you! 💪🏽💪🏽

        • hake trick DS
          hake trick DS  1 weeks back

          Sir please all list of workout (chast) ( abs ) ( arms and solder) (back) ( leg ) (

          • jimid85
            jimid85  1 weeks back

            Great video JC. Informative on both how to perform the exercises correctly for maximum muscle activation and more importantly how to avoid serious injuries in the gym.

            • Muhammad Ibrahim
              Muhammad Ibrahim  2 weeks back

              VERY NICE INFORMATION

              • ALLAH AKBAR
                ALLAH AKBAR  2 weeks back

                I got a 15 yr.old whose shoulder keeps popping out of the socket! Our doctor told us he’s lifting to heavy...

                • Wayne Vernon Kastoor
                  Wayne Vernon Kastoor  2 weeks back

                  Love your work Jeff I incorporate most strength and stability exercises, it works wonders once muscle memory kicks in. However, I've noticed that you haven't done a segment crossfit workouts and exercises for strength and form. I hope you do.

                  • Ben Looy
                    Ben Looy  3 weeks back

                    196 people have rotator cuff issues.

                    • Kazim Imam
                      Kazim Imam  3 weeks back

                      Hey jeff, in have recently surfing throught a websit whoe says " this sahara weight loss capsals are effective" see the link below https://healthynewscenter.com/sarah-johnson/global/keto-direct/?cep=mWUyGa2BbPvf4pMMBarIXObcf_YlfnVTy356OBDkEHcPqkt1v-OfxadcMuycBRR0I_agnTI4inqaNcVNlY616xF48aVClEhUFAk3cCld1Tj5yV-KA_aaakLMYKTT8TU_FEgUBB5z3G5soSaUC0NAlho3bwTuqiWWYMXSS8IpY7s1_zf48OFIV1Q2B-9Bk46jUNkoMJ0uoYHMt05LQY9aTm6wtOVPlvZNoXQwuYG-UBqLqi8piOnNyOaZpohoZvBk3h8Yz1kz6GkL1_AQsEsiMfpFky-k4ESiRokA94WtEXLPbeqTUUJn6i9WTkOYYJOQ&lptoken=152b663298ce722955e3
                      I need you suggession please i have skinny body but i want to loose my lower tummy ..

                      • viktor133100
                        viktor133100  3 weeks back

                        I give up! What does "247365" mean?
                        Tell me please, it racking my brain.

                        • Austin Ho
                          Austin Ho  3 weeks back

                          This is super useful, thanks so much Jeff~

                          • Janos Nadasi
                            Janos Nadasi  3 weeks back

                            Hi Jeff

                            How about your best rope workouts ?


                            Awesome job man

                            • Teach McBride
                              Teach McBride  4 weeks back

                              This guy KNOWS his Shit!

                              • SonicSaviour YouWillNotGetMyName

                                so snatching is basically bad for your health?

                                • André Adami
                                  André Adami  4 weeks back

                                  I‘m not a friend of general rules. Functionality depends on life, job, hobbys etc. E.g. a bagpacker should do back squats. A hiker or parcourer should do pull/muscle ups.

                                  • Jesse Gilbride
                                    Jesse Gilbride  4 weeks back

                                    Agree with everything except the laying tricep extension. If you want to move maximal weight, you can't do 100% time-under-tension. You'll get stronger with the technique, but also fatigue faster and be forced to use lower weight (for whatever the rep scheme is).
                                    (side note: I'm of the powerlifting persuasion, but open to all forms of training if there's value and merit.)

                                    • Pradip Dani
                                      Pradip Dani  4 weeks back

                                      Demo and explanation is not up to the mark of JEFF...Needs better vdo on the same topic

                                      • HypeHuey
                                        HypeHuey  1 months back

                                        This video marks the 10th annual anniversary for this YouTube channel

                                        • Linda Said
                                          Linda Said  1 months back

                                          Thank you good advice always

                                          • StyliteZC StyliteZC
                                            StyliteZC StyliteZC  1 months back

                                            love the content!

                                            • Iman
                                              Iman  1 months back

                                              Question. Do I need to use the big plates for Deadlifts? Or can I use smaller plates. I asked this because Im a beginner and I thought that I cannot lift bigger plates yet, but I also thought that if I use smaller plates I might mess up my form and destroy my lower back... Thanks in advance.

                                              • Evan Sanford
                                                Evan Sanford  1 months back

                                                Jeff, Thank you for helping us help our bodies.

                                                • Yan Dzivinskiy
                                                  Yan Dzivinskiy  1 months back

                                                  Oh man that overhead press 🤗🤗

                                                  • Rafacacho
                                                    Rafacacho  2 months back

                                                    I just got the max size program, and on the deadlift how to video, you tell us to do the butt thing. Wich is the wrong way....🤔 Guess you are also learning every day. Great vid.

                                                    • Jon Goff
                                                      Jon Goff  2 months back

                                                      Thank you for the info, Keep it up!

                                                      • D Lish
                                                        D Lish  2 months back

                                                        After listening to Jeff Cavaliere all I can hear in my head is "internal rotation" "external rotation" "anterior pelvic tilt" lol

                                                        • Reece_Worldwide
                                                          Reece_Worldwide  2 months back

                                                          This video was very useful! Thanks

                                                          • Holly White
                                                            Holly White  2 months back

                                                            I got a warm fuzzy when Jeff told me he cares about my shoulders.

                                                            • ram akella
                                                              ram akella  2 months back

                                                              Impressed !!!

                                                              • Mhd max
                                                                Mhd max  2 months back

                                                                Man eat some carbs i thought you gonna passout on the overhead press ...

                                                                • Leih R
                                                                  Leih R  2 months back

                                                                  1. SQUAT , straight back up & down
                                                                  2. DEADLIFT , get to a vertical position coming up
                                                                  3. AB WHEEL ROLL OUT , take out hip flexors.. avoid overextension , do not rock back and forth, let upper body do everything
                                                                  4. TRICEPS EXTENSION , elbows angled backwards , fight against the force of gravity , do not extend triceps in a vertical position
                                                                  5. LATERAL RAISES , keep thumb higher than the pinky , avoid “pouring the pitcher” & avoid the pinky being higher than the thumb
                                                                  6. OVERHEAD SHOULDER PRESS , do not widen your arms on the bar, have your arms at a 45’ degree angle from straight horizontal , narrow up the grip on the bar , you’ll find yourself stronger here
                                                                  7. BARBELL ROW , do not go extra wide on the bar , get arms abducted tightly on your sides , get arms narrow on the bar
                                                                  (hopefully this helps, i usually see funny comments instead of what’s going on in the video)

                                                                  • Silvia Hernandez
                                                                    Silvia Hernandez  2 months back

                                                                    Many ladies tight glutes or use this exercise to grow the glutes

                                                                    • Prisca Nemger
                                                                      Prisca Nemger  2 months back

                                                                      Wow, that explains why my back hurts. I've been over extending because that's what I was taught by "the pro's". Thanks for explaining this. Hopefully I haven't done any permanent damage.

                                                                      • Charlie Duong
                                                                        Charlie Duong  3 months back

                                                                        1. Squat - Hip extension 0:53
                                                                        2. Deadlif - Hip extension 2:16

                                                                        • joseph roxas
                                                                          joseph roxas  3 months back

                                                                          i now drink coffee without internally rotating my shoulder.

                                                                          • Yd C
                                                                            Yd C  3 months back

                                                                            Jeff is the MAN!

                                                                            • Justice Bernal
                                                                              Justice Bernal  3 months back

                                                                              yes you do sound like a broken record. Gravity doesn't exist, there's only density and buoyancy... Nothing more... Nothing less...

                                                                              • simray singh
                                                                                simray singh  3 months back

                                                                                Thank you so much

                                                                                • ArmaGeddON.!
                                                                                  ArmaGeddON.!  3 months back

                                                                                  Where's Jesse?

                                                                                  • Naeto
                                                                                    Naeto  3 months back

                                                                                    Best YouTube channel, hands down.

                                                                                    • André Adami
                                                                                      André Adami  3 months back

                                                                                      Youtube needs an auto-like-function

                                                                                      • Christopher Hammontree
                                                                                        Christopher Hammontree  3 months back

                                                                                        I want to say thank you for your free information and care to informing me on how to correctly achieve these exercises shown here. Thank you.

                                                                                        • Lawrence Ruedas
                                                                                          Lawrence Ruedas  3 months back

                                                                                          Jeff is like dancing at 10:20

                                                                                          • Julia Olsen
                                                                                            Julia Olsen  3 months back

                                                                                            Hello! It would be perfect if you publish a video about how to avoid knee pain during exercises when you have knee’s injury :) Thanks in advance.

                                                                                            • Andy Samaroo
                                                                                              Andy Samaroo  3 months back

                                                                                              Jeff knows his shit yes

                                                                                              • Keyser Soze
                                                                                                Keyser Soze  4 months back

                                                                                                When I bend a bit more back in a deadlift, I feel more squeezing in my lower back and I feel good. Well, the squeezing is not that much like an idiot would do, but a bit is helping me to feel more in the lower back and actually getting stronger. Now I do not know about the benefit. Do I crack my lower spine more than I have benefits?