7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)
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- เผยแพร่เมื่อ 9 มี.ค. 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.
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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. - แนวปฏิบัติและการใช้ชีวิต
*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!
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…
Lost
Dont work
I thought I won because I got a different screen for once
Ahahhahah
@@eliteserien6398 ever heard of mistakes?
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 adducted 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)
Thanks ...may you live a hundred years
What an amazing summary! Thank you Leih R!
Arms adducted*
Thanks for the summary.
0:53 - Squats
2:15 - Deadlifts
3:20 - Ab Wheel Rollout
4:24 - Tricep Extension
5:55 - Lateral Raise
7:21 - Overhead Shoulder Press
8:54 - Barbell Row
Legend has it Jeff winks with both eyes so as not to cause muscle imbalances.
So... he blinks?
Seun Orenuga no he does intervals, one eye at a time.
good one
this is so old boomers cringed
Laughed out loud
What truly amazes me about Jeff isn't the abundance of his muscles, but the lack of his ego.
Top Notch.
He is epic
This dude was born for this field of work and expertise. An awesome TH-camr with super helpful information.
Comments
70% I didnt win the giveaway
25% Jeff does ___ to prevent muscular imbalances
5% other
25% Jeff does _ to prevent muscular imbalances
70% I didnt win the giveaway
Comments
There. Solved the imbalances.
Lol so accurate
jbertucci that’s only 95% tho? I think you just created a muscle imbalance
@@TheZombieeeeeee LOL
I like turtles
Pretty much lol
Always looking out for us with injury prevention tips!!
Hi :D
And it's very underrated in a society where strength is everything (until they injure themselves)
this is a must-see for all who lift
@@RickMartinTH-cam Absolutely agree!
@@bushidofreakz Unfortunately... Hopefully a good proportion of Jeff's 7 million will see this and stop following that path before they get hurt!
If Jeff says Earth is flat am gonna believe that..
Well it is compared to his biceps
top countdown yes it is. Look into it! I’m telling you. Look into it!
Spaceman24 LMAO
@@abhishekmahendru1583 logan paul said the earth is flat
@@creamofthecrop5868 It's surely not a flying, spinning ball.
The OHP tip is really on point, guys. Starting strength is a good read on this topic. When you narrow your grip in as illustrated here, it makes it so much easier to hug your arms against your lats, core, and tighten your glutes to create a platform from which to press vertically. Holding the bar out wide can feel unnatural. You can also see in the side-by-side video that in the wide grip his forearm angle is actually slightly outwards, which breaks down his kinetic chain. With the narrow grip he's got a compact wrist column that lines up naturally with his elbow. This enables better transfer of energy from the floor to the top of the lift.
Great video, Jeff. I am guilty of the lateral raise mistake, glad I have learned something!
Dude you are Awesome!!! I was going to skip this video, because I thought I knew how to do these lifts. However, I told myself, hold on Jeff is doing these for a reason. I love it, you spend time showing what you see people doing wrong. The common mistakes. I was doing some things wrong. Did not need to spend 30 minutes watching video to get your points. You go quickly to the common mistakes. Yes, I felt as if I needed to push my hips out on the squat. Then making sure get to vertical, not hips forward, hands close in on the row. I never knew that lifting was so technical. I just can't tell you how much I appreciate what you do for free. I am a 55 year old male that has been now lifting for a year. I used to think I knew all about lifting from high school. Shit was I wrong. I tell anyone that wants to lift to watch your stuff. Again I got to say thank you, thank you!!
Keep it up, show us some more great moves, and the common mistakes!!! I am getting big too!!! I buddy and I are also trying to bowl a perfect game, 300. Would not even been thinkable a year ago, and without my lifting. We bowl for like 4 hours and are exhausted at the end. Very physical and great workout.
I used to have shoulder injury and it was very difficult to add weight to the training. Then I watched and listened everything Jeff said and I could lift much stronger now.
Thank you Jeff for caring for our shoulders
Just one hell of a FITNESS TRAINER
#respect
Exactly this day. 10 years ago. Jeff decided to share his wisdom via online videos. Thank you Jeff.
Thanks Jeff! Always looking out for the health of our joints and getting the most out of our exercises. Since I've been watching you, I've lost about 4% body fat (now sitting at 10%) and gained 3 lbs of lean muscle. That was about 3 months ago. God bless you and your family, and I look forward to seeing more of your videos!
Stop Jeff...You had me at "I care about your shoulders"
Great video coach. Reviewing fundamentals. It's so effective when you reiterate the cornerstones of proper training and nutrition. Great job
Great point about the squat and deadlift!
I always stress for ppl to try to think of where the direction of resistance is coming from and that seems to help prevent some of these mistaken movements.
Jeff just invented the Barbell Row Dance 😂 10:15
😂
#barebellrowchallenge
Watch it without sound, its even more funny.
Luft Atmer good one
Luft Atmer LMFAO
12 weeks to Summer and a great video so I don’t end up injured before it. 🙏🏽 Thank you I have learned so much from this channel since 2015
Great video Jeff. Its important that we all learn to do these basic strength exercises that are so beneficial for the overall body
Who else knew all of these tips cause you watch all of Jeff’s videos🙋🏼♂️🙋🏼♂️
A man of culture I see.
Of course I did, I am an athlete
@Michael Dust Jeff is trying to demonstrate slow and controlled movement with perfect form (and also not so perfect form) for a video; why the hell would he go super heavy on the exercises?
@@legendariersgaming exactly, you cant work on form when lifting big, leave the ego at home, lift low concentrate on form, I work on a 6-1 schedule push,pull,legs,push,pull,legs,rest, half my week is high reps low weight mainly focusing on form and mind muscle connection while adding a few extra seconds under tension to each rep, the other half I go low reps high weight about 85% my 1 rep max, but everyone has there own style and if it works for u then whos to say otherwise. just getting your ass to the gym in the 1st place grants u my respect take care guys.
@@McYeroc well said.
@Michael Dust you're new here aren't u?
Jeff, how do I make my immune system muscular?
Put some Tren in your vaccines when the doctor ain't looking.
Avocado's.. plenty of them.
Adequate sleep, exercise, proper nutrition, reduce stress, probiotics, vitamin C, and vitamin D.
Face pulls
Try Connor Murphy's divine shake.
Jeff has fixed a number of aches and pains for me and imbalances through his channel. Thank you 🙏
Your amazing I’m following each new upload and I learn every time something’s new and helpful and thank that you care for us.🙏❤️
You know you’ve been watching Jeff for a long time when you already do these things thanks to his channel
I don't know what I would you without your tips, thanks a lot Jeff🐐
Jeff is the best virtual personal trainer. He is very easy to understand and he is looking out for your best fitness interest. Thank you, please keep your channel going.
Jeff, thanks for all these videos. I've never heard anyone with as much understanding as you have...and you walk the walk as well. Top tier human being. Thanks again.
I love this channel! 😍😍😍
This is the only channel we're human anatomy and science meet exercise 👌👌👌
Johnny Lightning squat university is wonderful as well 🙌🏼
Jeff- Two words:
Thank You!
Thanks Jeff. Great video! I always learn something new, or refreshed watching your videos.
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.
All this free knowledge and people here complaining about not getting free stuff 🙄
Some of y'all need to focus
Joseph Kyzar not really.. you pay for it if you have TH-cam premium.. if you don’t, you pay for it by watching ads.. if you don’t have TH-cam premium and have adblocker, then you’re basically stealing this information. This shouldn’t be free information. Pay for it one way or the other, it’s the least we can do.
This is actually helping me because when I was going to the gym I was doing a lot of these wrong
Me too ! I change the row an the ohp
It doesn't help that you see a ton of people doing things wrong too, makes you think they are right.
@@benfarrell5034 exactly
When i look back now, I did so many things wrong
Great stuff as usual!!!! Your recent "underhand" bench press DB video was amazing for chest activation!!!!
Thanks for the quality videos Jeff
Love the vids helping me through my new fitness lifestyle thanks so much for the content
Always so awesome, to the point and helpful! Thanks so much, Jeff!
TGMac Sanchez she has a bf so crawl back into your cave
@TGMac Sanchez i didnt like my own comment lol kid, i am not like you, now to prove i am gonna like it and you gonna see 2 likes
@TGMac Sanchez, I appreciate your compliment. @Ibnziyad Tariq, I appreciate you stepping up. Let's all take Jeff's tips, have a kickass workout and do something amazing and positive with our time rather than argue over something so unimportant!
@TGMac Sanchez my point is that you were wrong lol
I appreciate you Jeff.
You always keep me familiar with proper everything💯💪🏻
by far the best fitness channel on yt.
can't get tired watching the entertaining and informative stuff !!!
You are the best... Respect & love from india🙏
Jeff - been watching the videos for years. You were the first fitness TH-camr who got me to finally get off my ass and get healthy. Thanks brother. Forever indebted.
This is the earliest I've been to a upload. I love his videos and doing a program.
"You have to train hard, you have to train smart and if you do, you'll train forever." Best Motivational Speech. Ever.
As a senior in mechanical engineering, I can say his stress analysis is accurate lol
Wow. I was just going to ask you questions about overhead press, and it's like you read my mind. Great video as always, Jeff!
Jeff I cant thank you enough for all the information and insight you've given me over the years. Without your videos I would honestly be lost in the gym.
Would be great to have a series, paid or othetwise, that really focuses of injury prevention and mobility. I love the video where jeff looks at what to do with back injury, but everyday mobility and prevention would be glorious! Cheers
Yeah i am in a weird situation where i end up needing to really lift to get my core, pelvis, shoulders, wrists, everything wrapped in muscle -- rheumatoid arthritis. Got tons of unevenly atrophied groups over it.
Lifting as hard as i can for physical therapy, could care less for looks. This is like the only stuff i care about. Recovering as hard as I can because added pain/fatigue, NEAT expenditure, etc.
Iron graveyard.
@@jaindoh dude that's hardcore, I'm sorry to hear you're going through that. Happy gains brother 💪
Athlean-X can you do a meal plan type video again? Cant get eating under control. Thanks!
If you're a fat guy getting thin and muscular I can recommend using a food-box service. That way you get a freshly made healthy meal a day. Then have 65g of oats with 300ml semi-skimmed milk for breakfast and two pieces of fruit for lunch and you're sorted. Do it for 1/2 a year and you learn how to cook and the right portion sizes. So far it has worked great for me, down about 15kg in weight and gained 4kg of muscle mass in the past six months (with another 15-17kg of fat to lose).
Rob Riches is the best for nutrition. His early videos are the best.
Awesome video! Every single one of your tips are always on point! Almost complete with the AX-1 program!
Always making useful videos.....thanks jeff....keep it up buddy🔥🙌
Jeff with the HEAT yes again
Do you even lift weights against the force of gravity brah?
super helpful. Critical to be reminded of these things. Thanks!!!
Thanks for the vid Jeff always giving us solid information out here
Anybody else not see the notification and miss your chance to lose the giveaway ?
Another day, another Athlean-x, another lesson learned 💪
Small details that make big changes in training...thanks for these contents Jeff💪🤙
Always caring. Thank you, Jeff
Hi Jeff.
Could you do a video about "Cable Machine alternatives at home"?
Hey Stefan, no clue if jeff will see your question. But you should look into resistance bands!
I'd appreciate that.
@@pieterftw I've got one. After the 5 other I've ripped appart...
Dumbbells....
Here before Jeff put out the poll, still not getting that free trial though...
You're the best I've seen. From years of orthopedic training, I've learned the importance of staying in one plane when stressing the body. Crossing planes can be a hindrance to proper movement and a painful injury.
Just starting out in the gym. Your videos are very helpful. Thank you Jeff
So you think you can dance? 10:03 🤣
V SHRED NEW VID TOMMOROW:
7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)
D I not enough stutters in the title
Then the day after that Jeff will post a video with Jesse mocking him in the most passive aggressive way possible.
😂😂😂
..he is gonna mess up "subtle" and spell it "sutle".
D I V Shreds *trying not to make it obvious*:
7 Subtle Gains for BETTER Exercise (INSTANTLY WORKS!)
Great video! Your videos are very helpful! Stay Strong Jeff!
The amount of knowledge ive gotten from Jeff..... awesome
I wonder if there's a video where it shows Jeff outside the gym 😂 like just out in public or something .. Maybe a grocery store idk lol
Rogue Ninja Rod they usually make you wear shirts in stores
I wanna see Jeff do a backflip
Jeff you never cease to tweak my movements to maximize these GAINS. good ish
I started to have rotator cuff pain with my previous workout. When I saw Jeff's videos, I started following what he had to say. So much so that I'm in week 7. I'm glad I signed up to Athlean - x and don't do my previous workout! I can now do overhead press again and close grip bench! Thanks Jeff!
What about the number of reps that Jeff racs up showing us how not to do these exercises.
No more free plans 😭
Love the explanation!! Very useful!! Thanks!!
The roll out explanation was so friggin helpful. Going to focus on “locking my hips/butt into one position” and let my upper body do the work. Thanks Jeff!
No views. Just gains.
PS LOVE U JEFF 🙋🏻♀️
57 people were injured performing the wrong form for these exercises.
Your profile pic gives me ptsd
Thank-you - changed my life with all this knowledge your giving.
Thank-you. !
Thanks so much for sharing your knowledge. I'm injured, and I great appreciate all of what you do to help people.
I’m here too early for the give away...
Jeff, I get the goal of the squat is the angle when you are fully extended, but you need to use a smaller plate or no plate at all. It's hard to see what the complete perfect squat movement shoud look like with thr plate covering your whole body.
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! 💪🏽💪🏽
Jeff, these videos are great and have helped me a lot with progressing in my fitness levels
Where’s the link for the giveaway 🤣🤣🤣 I’m too early
Winner winner chicken dinner
You rock Jeff! Thank you for sharing your knowledge!
Love the content. You're one of the very, very, very few I'll take advice and info from seriously.
71st
I'm just here to like the video and loose the giveaway for the 8248th time
That's all.
Stryd&Defy fricking casual
Why would you want to loose the giveaway? What did the giveaway do to you?
A fantastic video, really helpful for the longevity of my training and results, thanks Jeff. 👍
as always great quality content. thank you for being awsome jeff... long time follower here 💪🏻
Damn I'm here before the give away comment haha
Samee
I know right 🤣
Yeah me too hah
Maybe he doesn't give away anything this time
@@Danamous that's what I was afraid of. And he never answers so idk lol
I see you refreshing this comment section
Thanks Jeff for teaching me this now! Literally prevented a lifetime of pain by cutting these mistakes short.
Yay. Another Jeff video 👌 Can’t wait to watch!!!!
Jeff, please, my wife is about to leave me, just let me win the giveaway. I have spent all of our money buying additional phones and laptops just to have more chances to win. My children are starving. Just let me win, Jeff. I beg you.
I'll call UN to send food for your children
@@bushidofreakz Call them and tell them to send me a winning click on the giveaway. My children can wait.
@@djjesusdiedforourspins1838 I'm dying laughing!..😂😂. All you need is a spot to a stand up show! You'd make money!..👏👏
Why cant I read comments
Good stuff as always, Jeff. Thanks.
Another great instructional video. Thanks