Just like anything, correct exercise form requires a lot of practice. In fact, you could master a movement, but still chase the perfect rep forever. And that’s truly a worthwhile pursuit.
Trouble is, too many people are practicing all wrong. See the 15-second video below from Men’s Health Fitness Director B.J. Gaddour. He demonstrates the way he often sees popular exercises performed, side-by-side with the way they should be done.
(And to see more videos like this every day, click here to follow Men’s Health and BJ Gaddour on Instagram.)
Yes, the exaggerations are a little comical, but they’re not far off from what’s going on in gyms across America right now.
Here a short list of what’s wrong with the exercises Gaddour performs. Use it to fix your form, or just share it with someone who should.
Reverse Fly: Don’t round your lower or upper back when doing this exercise. Your back should look “flat” with your spine naturally curved. (As it is when you’re standing.)
Biceps Curl: There’s a time and place for cheat curls, but not with wild back-and-forth sways of your body and uncontrolled swinging of your arms.
Pushup: Short range of motion with poor posture and your arms internally rotated? Horrible. Try The Right Way to Do a Pushup instead.
Deadlift: This form fail is how people hurt their lower backs when doing the deadlift. Watch Gaddour, and then nail down every detail with The 10 Secrets to Doing the Deadlift.
Back Squats: Lift more weight and look like a disaster—or do the exercise right and get all the benefits? For perhaps the best way to learn squat form, start with The Goblet Squat.
