5 Bodyweight Training Mistakes

Ever since I changed gyms after I moved last summer, I’m loving what I see. The trainers are a lot more attentive to their clients at this one.
The other gym was a joke. I would see trainers on their phones the entire time they are supposedly training their clients.
And don’t get me started on seeing them force beginners to do a bunch of jumping. It’s almost as bad as them doing the whole “functional training” stuff…
sd-charger
“Hey Jane Doe, I’m going to have you do Goblet Squats with your feet on a stability ball balancing a Kettlebell on your head. That way, when you get in a fight with a gorilla, you’ll still lose…
 
… but hey, you can do Goblet Squats with a your feet on a stability ball balancing a Kettlebell on your head. Go Jane, go!”
Whatever.
Anyway, the thing is that even though we know better then to work with some of these clowns (not all trainers are bad… after all, there’s me 😉 …
 … we can still make mistakes on our own (including me!). You see, bodyweight training is like a double-edged sword.

Look, it’s awesome. Bodyweight exercises increase your athleticism (at ANY age), burns more fat than treadmills and ellipticals plus helps you bend down a little lower and reach things a little easier.

We all could use that, right?

So, we might as well make the best of it. Take a look at this list so you can improve your bodyweight training.

5 Bodyweight Training Mistakes (And How to Fix Them)

Mistake #1 – Locking Out Your Elbows on Pushups

When doing any variety of pushups, don’t “lock out” your elbows as this puts unnecessary stress on your joints.

So at the top of each rep, straighten your arms until just before you “lock” your elbows. Your joints will thank you.

Mistake #2 – You Purposely Burn Out

You should rarely train to failure (I sometimes use this technique as a finisher). Training to failure leads to over-training and sloppy form.

As a good rule of thumb, you shouldn’t train any more than 2-3 reps short of failure.

Mistake #3 – You Grab it Too Hard

When using a chin-up or pull-up bar, you tend to grip the bar much harder than necessary. This leads to wrist fatigue and your grip will fail before your muscles.

That means your muscles lose out on the benefit.

The same goes for DB Rows (but we’re talking bodyweight today).

So use a firm grip, but relax a bit.

Mistake #4 – Your Lunges Are Horrid

No lazy lunges…. far too many people do one or more of these things when doing lunges:

1) Lean forward as they go down <= No.

2) Take too small of a step forward <= No.

3) Barely engage the glutes (aka the booty) because the depth of the lunge is a joke. <= No.

Now you can fix it…

1) Keep your shoulders back (this will force your upper body to stay straight… and hey, you’ll improve your posture). <= Yes!

2) Remember to take a big enough step forward so that you work more muscle (which burns more calories). So yes… take a Giant step.<= Yes!

3) Look at the lunge as 2 separate movements. Move #1 is taking the step out while keeping your upper body straight. Move #2 is lowering yourself STRAIGHT down as if your upper body is on an elevator. Your rear knee should be about 2-3 inches off the ground. <= Yes!

Mistake #5 – You Don’t Leave Your Ego at the Door

Not everyone needs to be doing burpees.

Not everyone needs to be doing jumps.

Not everyone needs to be doing a variety of a pushup in which they can’t complete 10 reps… on a program that calls for 20 reps.

Look, challenge yourself, but don’t destroy yourself.

Need an idea on what exercise substitutions you need? Take a look at this list…

>> Monster Exercise Substitution List

In the meantime, always aim to get better and better,
Mikey Whitfield, Master CTT

PS – Remember this quote when you face your challenges this week…

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
– Author Unknown