Correct My All Gym Mistakes Youtube Video
Common Ab Workout Mistakes and How to Fix Them
Building strong, visible abs requires more than just reps—proper form, consistency, and smart training are key. Many people make similar mistakes that reduce effectiveness, cause strain (like neck or lower back pain), or rely too heavily on the wrong muscles (e.g., hip flexors instead of abs). Here are the most frequent ones and corrections:
- Pulling on your neck during crunches or sit-ups This strains your neck and shifts focus away from the abs. Fix: Place hands lightly behind your head (fingers not interlaced) or crossed on your chest. Keep elbows wide and gaze toward the ceiling.
- Using momentum or swinging (especially in leg raises) Swinging legs or jerking up reduces ab engagement and risks lower back strain. Fix: Move slowly and controlled. For leg raises, press your lower back into the floor, tilt your pelvis slightly upward, and lift/lower with your abs—not hip flexors.
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- Sagging or arching your back in planks This puts pressure on your lower back and weakens core activation. Fix: Brace your abs like you're about to be punched, squeeze glutes, and keep a straight line from head to heels. Shoulders over elbows/ wrists.
- Training abs every day with endless high reps Abs are muscles—they need recovery like any other group. Overdoing it leads to burnout without growth. Fix: Train them 2-3 times per week, treat like strength training (e.g., 3-4 sets of 10-15 controlled reps). Add weight (dumbbell, cable) once bodyweight feels easy.
- Holding your breath or rushing reps This limits oxygen and core engagement. Fix: Exhale on the effort (e.g., when crunching up or lifting legs), inhale on the release. Slow down—aim for 2-3 seconds per phase.
- Relying only on crunches/sit-ups These mainly hit the front abs; neglect obliques, transverse abs, and anti-rotation stability. Fix: Include variety—planks, Russian twists, dead bugs, bird dogs, and hanging leg raises.
Quick Tips for Better Results
- Focus on mind-muscle connection → Think about squeezing your abs on every rep.
- Diet matters most for visibility → Create a calorie deficit with high protein.
- Progress → Start with basics, add variations or weights as you get stronger.
- If you feel pain (not burn) in your back/neck → Stop and reset form.
Common Leg Workout Mistakes and How to Fix Them
Strong legs come from compound movements, progressive overload, and impeccable form. Poor technique reduces gains, shifts load to wrong muscles, and risks knee/back injuries. Here are the most common mistakes across popular leg exercises:
- Knees collapsing inward (valgus) during squats This stresses knees and reduces quad/glute activation. Fix: Push knees out in line with toes, screw feet into the ground, keep chest up, and brace core. Depth: At least thighs parallel to floor.
- Rounding or over-arching the back in squats/deadlifts/RDLs Puts dangerous shear on spine. Fix (for Romanian Deadlifts): Hinge at hips, keep slight bend in knees, push hips back, maintain neutral spine. Bar close to legs.
- Partial range of motion (half reps) on leg press or squats Limits muscle growth and strength. Fix: Lower until knees are at 90° (or deeper if mobile), don't lock out explosively. Feet mid-platform, shoulder-width.
- Leaning too far forward or knee passing toes excessively in lunges Shifts load to lower back or stresses knees. Fix: Big step forward, front knee tracks over ankle, torso upright, back knee hovers above ground. Push through front heel.
- Jerking or using momentum on leg extensions/curls Takes tension off quads/hamstrings and risks joint strain. Fix: Control both phases (2-3 sec up/down), full range without locking knees. For extensions: Neutral back, no hip lift.
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- Bouncing or short range in calf raises Reduces time under tension. Fix: Full stretch at bottom, pause and squeeze at top. Use slow eccentrics.
- Rear foot too close or torso collapsing in Bulgarian split squats Makes it unstable and knee-dominant. Fix: Elevate rear foot properly, front foot far enough for 90° knee bend, keep torso upright.
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Quick Tips for Better Leg Days
- Warm up properly → Dynamic stretches, light sets.
- Balance quads and hamstrings → Include both (e.g., squats + RDLs) to prevent imbalances/injuries.
- Progress slowly → Add weight/reps when form is perfect.
- Breathe → Exhale on effort, brace core.
- Train legs 1-2x/week with recovery; high volume needs it.
- If knees/back hurt (sharp pain), stop and check form/mobility.
Fix these, and you'll build stronger, more balanced legs faster. Share your current leg routine/exercises for tailored feedback!
Common Back Workout Mistakes and How to Fix Them
A strong back improves posture, prevents injuries, and builds that V-taper. Focus on pulling movements, full range of motion, and mind-muscle connection with lats/traps/rhomboids. Bad form often leads to shoulder strain, lower back pain, or biceps taking over. Here are the most common mistakes:
- Kipping or using momentum in pull-ups/chin-ups Swinging reduces lat engagement and risks shoulder injury. Fix: Pull with control—initiate from lats, full hang at bottom, chin over bar at top. No kicking legs.
- Rounding the back during deadlifts or bent-over rows This creates dangerous spinal shear and shifts load off the back. Fix: Brace core, hinge at hips, keep neutral spine (flat back), chest up. Bar close to body.
- Partial reps on lat pulldowns or rows Short range limits lat stretch and growth. Fix: Full stretch at top (arms straight), pull bar to chest (not behind neck), slight lean back, squeeze shoulder blades.
- Jerking or arching excessively in seated rows Momentum takes tension off mid-back; over-arching strains lower back. Fix: Neutral spine, pull handles to torso by retracting scapula, elbows close to body. Controlled tempo.
- Pulling too low/high or shrugging shoulders in face pulls Targets traps instead of rear delts/upper back; causes neck strain. Fix: Rope at eye level, pull to face/ears, external rotation, depress scapula (no shrugging).
- Hyperextending or using momentum in back extensions/Superman Overstresses lower back instead of erectors. Fix: Slow controlled lift, neutral neck, squeeze glutes at top without overarching.
Quick Tips for Better Back Days
- Pull with lats → Think "bend the bar" or lead with elbows.
- Balance vertical/horizontal pulls → Mix pull-ups with rows.
- Warm up shoulders → Band pull-aparts, light rows.
- Breathe → Exhale on pull, brace core.
- Train back 1-2x/week; include rear delts for posture.
- If shoulders or lower back hurt sharply → Stop, check ego at door, reduce weight.
Master these, and your back will grow thicker and stronger. Share your current back routine/exercises for specific tweaks!
Common Chest Workout Mistakes and How to Fix Them
A well-developed chest creates balanced upper body strength and aesthetics. Focus on controlled pressing, scapular retraction, and full stretch/compression. Poor form often leads to shoulder strain, triceps/shoulders dominating, or minimal pec activation. Here are the most common mistakes:
- Lifting hips off the bench or excessive arching in bench press This turns it into a lower back exercise and risks instability/shoulder injury. Fix: Plant feet flat, maintain slight natural arch, retract and depress scapula (pinch shoulder blades), touch chest with bar, elbows at 45-75° from torso.
- Dropping elbows too low or locking out explosively in flyes Overstretches shoulders at bottom; momentum reduces pec tension. Fix: Slight bend in elbows (like hugging a tree), lower only to chest level, squeeze pecs at top. Controlled tempo—no swinging.
- Sagging hips or piking in push-ups Reduces chest engagement and strains lower back. Fix: Straight body line from head to heels, brace core, lower until chest nearly touches floor, elbows back (not flared).
- Staying too upright or flaring elbows in dips Targets triceps more; flares stress shoulders. Fix: Lean torso forward ~30°, elbows back, lower until shoulders below elbows, slight flare ok but controlled.
- Pulling with arms or standing too straight in cable crossovers Turns it into a shoulder/arm move; misses inner chest squeeze. Fix: Step forward slightly, lean torso, cross hands in front while squeezing pecs hard. Focus on adduction.
- No scapular retraction or flat back on incline press Limits upper chest activation and risks shoulder impingement. Fix: Retract and depress shoulder blades, slight arch, unrack with control, touch upper chest.
Quick Tips for Better Chest Days
- Mind-muscle connection → Squeeze pecs on every rep, especially at contraction.
- Balance flat/incline/decline → Hit upper, mid, and lower chest.
- Warm up shoulders → Rotator cuff work, light presses.
- Breathe → Exhale on push/press, brace core.
- Train chest 1-2x/week; allow recovery for growth.
- If shoulders hurt (sharp pain) → Deload, fix form, check ego.
Nail these corrections for fuller, stronger pecs without the injuries. Share your current chest routine/exercises for personalized advice!
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