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There is no doubt that showing up in a gym fails or exercise fails video is not something you want to do. That said, to make sure you never do, you must start with this compilation of 23 of the greatest exercise fails of all time. If you look similar to any of these when you perform these exercises then it’s time that you stop immediately and fix your form.
Here are the 23 exercise fails covered in this video.
Rocking Horse Pulldowns – Momentum is the killer on this exercise. Not only is it taking the work away from the lats but it’s preventing a full stretch on this muscle group on the way back up as well.
Vertical Bench Presses – The goal of the overhead dumbbell press is to work your shoulders not give your lower back a reason to give out on you and become one of the 93% who experience lower back pain at some point in their life.
I Might Piss My Pants Squat – The knees cave in and the squat depth is abbreviated considerably, but why? Is this more of a strength issue or is it a tightness in the hips or elsewhere that is causing you to look like you’re about to have an accident.
The Hunchback Rows – Lack of thoracic extension is a killer and is sure to make you look like Quasimodo in this exercise and every other row for that matter.
The F*ck Ups – This is just a plain abomination of the classic pullup exercise. Stop leading with the chin and pull down with the elbows instead to bring your chest up to the bar to get more work on those lats and less bicycle action from those legs.
3 Inch Curls – We’ve all seen this but are you still doing it? The 3 inch curl is meant to bloat the ego while deflating the actual size of your biceps. Full range of motion with lighter weights is going to win out every single time.
Jackhammer Pushdowns – Not to be outdone, the triceps are going to look for ways out of work as well. Bowing the elbows out to the side and shortening the range of motion on the pushdown is a quick way to turn this classic triceps builder into a pseudo dip that works very little triceps.
Floor F*ckers – Better hope the floor is on birth control. This is no way to try and build a bigger chest by performing quarter rep pushups like this.
Dead on Arrival Lift – There is no faster way to dissemble a perfectly healthy spine than by trying to perform a deadlift without maintaining a strong arch in your lower back. Say goodbye to the discs in your lumber spine if you plan to load up your flexion and pull away until that dang bar gets to your waistline.
Cross Country Curls – This always seems to be a favorite of the old guys at the gym curling away in front of the mirror. Talk about momentum. Not a single curl was performed whenever this was done.
ADHD Raises – The calf muscle is one that responds best to concentrated contraction and focused reps, yet calf raisers across the world seem to prefer mindlessly bouncing around in the middle one eighth of the rep thinking about everything else but what they are actually doing at the moment.
Wilting Walker – This is a common one that you see in every cardio area of the gym. Thankfully, the wilting warrior seems to end their session just prior to the part where they fall off the back of the treadmill.
Chiropractor Crunch and Ear to Heel Side Crunches – These are just plain ugly and immediately qualify you as a dream lifetime client for your local chiro.
The Folding Table Hamstring Stretch and Quad Stretch Shuffle – Not the way to stretch these muscles at all.
Ass Up Planks – There is a reason why this is easier to do than a real plank, so stop doing it this way.
Rotator Cuff Ripper Dips – Dips can actually be ok for developing your chest and triceps. Assume the wrong posture however and your rotator cuff can quickly become a target of being shredded faster than mozzarella cheese in an Italian restaurant.
Finally, the rapid rotator cuff external rotations. Maybe we should just skip this one all together. Let me just say that it is wrong on so many levels and is not helping you to build a more injury proof shoulder.