2023-05-17 05:33:03
In a new video on his YouTube channel, Athlean-X, strength coach Jeff Cavaliere breaks down some of the most common mistakes we make when doing certain very popular exercises in the gym. Whether you’re a beginner or have been training for years, he takes note of these flaws in technique that could hold you back when it comes to gaining strength and muscle, and offers some simple solutions, starting with your legs.
The worst mistakes you can make with these exercises
According to Cavaliere, many people choose LEG extensions not necessarily because they’re looking to isolate their quads, but because they’re looking for an easier leg exercise. “Our quads have a lot of work,” he says. “I’d rather you spend time doing extra hamstring or glute work than those extensions.” (The quadriceps muscles and everything you need to know).
If you decide to do leg curls to build hamstring strength, then Cavaliere advises against digging your knees into the pad, as this over-activates your hip flexors and can create problems down the road, such as lower back pain. lower back. He recommends engaging your glutes on every rep, or simply performing a seated or standing variation instead.
As for the CHEST, Cavaliere addresses some of the issues you might face while performing the contracting machine. First of all, don’t bend your arms back when you get on the machine – rotate your entire body to get the equipment into position before you start and you’ll eliminate unnecessary stress. “You shouldn’t do the bear hug move… As you hug, you’re actually elongating your shoulders, and as soon as your shoulders come forward, your chest isn’t doing the job it’s supposed to. Instead, pull your body and chest back as your arms come forward.” (The 15 best chest exercises to train pecs).
They touch SHOULDERS: the lateral raises, Cavaliere has something clear with this exercise and refers to having your pinky in a position higher than your thumb at the top end of the repetition, as if you were serving water with a pitcher. This can negatively affect the health of your shoulder, he explains. “Instead, what I do is lean my torso forward a bit more, keep my thumb higher than my pinky to alleviate any of those concerns.”
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