5 Exercise Mistakes - YOU SHOULD AVOID!!!

Learn about the 5 major exercise mistakes that you should avoid. These common workout mistakes include exercises that you're doing wrong like squats, dead lifts, and even bench press. Learn proper form so you can avoid these gym mistakes yourself.

Timestamps:
#1 Lifting things off the ground with a curved back - 0:30
#2 Squats - 1:58
#3 Chest presses - 3:27
#4 Standing Overhead Press - 4:40
#5 Behind the head presses/pulldowns – 6:27

You come to the gym you're pumped you motivated you grab that barbell bend your knees get all ready everything tightens up and all the sudden you feel a stabbing pain in your lower back. Now you're hurt and it could take you weeks or even months to recover. Which means your exercise goals are now on the back burner once again. Or you can avoid this whole scenario by watching today's video where I'm going to discuss the five biggest exercise mistakes that Ive seen day in and day out while training people over the last ten years. Let's Jump Right In with the first biggest mistake and that's lifting things off the ground with a curved back. Back injuries are one of the number one injuries that people experience from exercise. Your back has a natural curve that you must maintain whenever you're exercising and whenever your lifting weights or anything for that matter off the ground. However usually when people lift things from the ground they curve their back the opposite way almost like they're doing a standing crunch. Their shoulders drop their chest comes forward and compresses into their abdomen and their back is left looking all slouched over. As they hold that barbell in that position for deadlifts or for Rows for for whatever the chance of injury to the lower back is very high because all the pressure is transferring to those lower vertebraes. Here are the instructions I always give my clients to avoid this problem. Big butt and big chest. What I mean is before you come down to lift the weight off the ground stick your butt out almost like you're really trying to get it noticed. At the same time stick your chest out in an exaggerated way that's what I mean when I say big chest and big butt. Then been down and grab the weight from that position. That Arc that you create by sticking your chest out and sticking your butt out you wanted mean teen that throughout the entire exercise so the whole time you want to try to see your chest in the mirror. By maintaining this natural lumbar curve you're going to avoid injuries whenever doing a bent over exercise. Next big mistake is with squats I don't even care if you don't like doing squats as an exercise which you should but everybody squats at least once a day so you should learn to do it right to avoid injuries. The number one mistake people make when lowering themselves for a squat is they come up on their toes and their knees go way past their tow line. Usually this is because people try to keep their back perfectly straight during the squat they think that's correct form when it's not. If you were to ask any one of these people to sit down in a chair they would never sit down the same way that they incorrectly do their squats they would do a perfect squat into the chair. So whenever you squat sit back on your heels you'll know that you're doing the squat right if you're able to tap your toes up and down while performing a squat. You want to sit back on your heels and sit your butt back while keeping your chest up facing the mirror with your back maintaining that natural curve that we were talking about earlier. Again stick your butt out stick your chest out sit back on your heels and sit back. It's totally fine to bend the lower back a little bit as your balancing for a squat in fact it's part of the movement just make sure you maintain that big chest. Now like I said earlier a really easy way to start performing squats correctly is by starting with a chair or bench behind your butt and literally I just want you to sit down and stand up, don't think squat down and stand up because then you'll do it wrong literally sit down on the chair and stand up it'll teach you how to do a squat correctly. Moving on we have chest presses whether it be dumbbell or barbell people are making mistakes. the major mistake that I see especially beginners making with the chest press is not flaring the elbows out. When you come down for your chest press your elbow should be at a 45 degree angle from your body. You don't want them flared too far out cuz that's going to put extra unnecessary pressure on your shoulder. And you don't want them squeezed too tight to your body. Usually the mistake that beginners make is the...

[imcool]

I have followed all of your tips for the last year and I'm 33 pounds away from losing 100 pounds. Thank you for the tips! I love that you're not trying to sell your brand or products, you're genuinly helping people. Keep it up! ❤

[DrMohsenn]

I actually hurt my back trying the military press for the first time because of over arching of the back thing ... took me 2 months to recover. Very helpful video and thanks for the great efforts you put in these videos 🙏🏻💪🏻

[mauricecooper]

I know these mistakes because I've done the same thing. Since i stopped, no more injuries.👍

[MrEtherShot]

My neck
My back
Hernia from squat rack
🤨

[antonio]

Excellent videos, thank you very much!

[saurabh]

4:40 Jeet selal and 5:18 calisthenics movement.

[jerryrex]

I would do the challenge he provided but I already lost alot weight and he's right I been wacthing people make the same mistakes and they have no results

[godyjustu]

@gravity training zone just an advice when you are showing example please add a cross or a tick so that we understand whats the right form and whats wrong.

[snufflestan]

I have very weak joints dislocate by it self and I am not doing a workout, it goes without warning. As for exercise is to keep a good posture whist using the pc. I encourage my back to stay in normal posture, whist doing sitting and working out. I use light weights whist lifting them slowly and feeling the burn the arm muscles and back give me. Been training since I was 18 yrs old now I am early 40’s and still training, It has saved me so far from getting that stooped over look that I see in so many women my age. My friends has aged a lot since I last saw them, I ran into them every so often and have noted they have gotten very flabby and have that bent over posture. I told myself that I do not want end up that same way so I still weight training to help keep me toned and supple.

[nigralurker]

I have arthritis in my lower back in two discs (degenerative discs that are herniated) and to this day I regret not utilizing my leg and core muscles for lifting things. It wasn't the only thing that injured my back, but greatly exacerbated the problem.

[yousefalobaidy]

I just hurt my upper back doing standing military press, I appreciate the advice!

[bhaskarbarmola]

Thankyou sir
You gave me very valuable information specially the last point behind the back I was doing these exercise almost daily but I will not do these exercises again

[daltonkellogg]

My mom used to be a national level bodybuilder she has always taught me these things but i have never seen a youtuber express these mistakes keep it up

[omartamer]

Thought he's gonna say don't squat or deadlift or push press.
Truly great and helpful video man

[GovandMkarim]

I can't say how much i love your videos bro

[vanguaruja]

i used to do behind the neck press for decades !!! i stopped doing since when you showed us it was wrong on another video. luckly i never got injured. thx

[chomabcjabeb]

I used to squat with my toes before. I had problems with 50kg squats. Now with the heals pressing, I have reached 80kg

[ion-mihaifelea]

I see a calendar in Romanian at 00:15, I instantly like the video :)

[kurenomoto]

I have bad ankle mobility so I put 5lb plates on the ground for my heels to sit on while I squat, helps a ton to keep good form without lifting your heels up

[muhammadzacky]

Terima kasih, , video ini sangat bermanfaat.