TOP 5 EXERCISES YOU’RE DOING WRONG (AND HOW TO FIX THEM)

Hey Fam,

You show up, lift heavy, and push through the reps—but are you actually performing the exercises correctly? Poor form doesn’t just limit your gains—it increases your risk of injury. If you’re not seeing results or feeling pain in the wrong places, you might be botching one of these common lifts. Let’s fix that today.

1. Bench Press 🏋️‍♂️

The Mistake: Flared elbows and bouncing the bar off your chest
The Fix:
✅ Keep your elbows at a 45-degree angle to prevent shoulder strain.
✅ Plant your feet, arch your back slightly, and keep your scapula retracted for stability.
✅ Lower the bar slowly to your chest and press explosively—no bouncing!

2. Squats 🏋️‍♀️

The Mistake: Shallow depth and letting your knees cave in
The Fix:
✅ Get AT LEAST parallel (hip crease below the knees) for full activation.
✅ Push your knees out—not in—to avoid unnecessary strain.
✅ Keep your chest up and brace your core (imagine someone is about to punch you in the stomach).

3. Deadlifts ⚡

The Mistake: Rounding your back and pulling with your arms instead of your legs
The Fix:
✅ Hinge at the hips first, not the knees.
✅ Keep your spine neutral—no excessive rounding or hyperextension.
✅ Drive through your heels, engage your glutes, and pull with your back and hips—not your arms.

4. Lat Pulldown 💪

The Mistake: Using momentum and pulling behind the neck
The Fix:
✅ Pull the bar to your upper chest, not behind your head.
✅ Use a controlled motion—no rocking or jerking the weight.
✅ Keep your elbows driving down, engaging your lats, not your biceps.

5. Bicep Curls 💥

The Mistake: Swinging the weight and not fully extending
The Fix:
✅ Keep your elbows tucked—no using your shoulders or back to cheat.
✅ Control the eccentric phase (lowering) for more muscle activation.
✅ Extend fully at the bottom—half reps won’t get you full gains.

Final Thought 💭

Form is everything. Slow it down, focus on muscle activation, and prioritize control over ego lifting. The best way to maximize gains? Master the basics and move with intention.

🔥 Which of these exercises do you struggle with the most? Reply and let me know!

Until next time,
Hurricane
The Hurricane Wave 🌊