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Top 5 Exercises Gone Bad


What’s the difference between the average personal trainer and a good training partner? A good training partner knows how to deadlift. Finding a bro or “lady-bro” (I’m not sure what the female equivalent is) to help monitor your form can be extremely helpful, especially because watching your pump and form in the mirror at the same time can be difficult. A dependable training partner is often a better solution than looking for a personal trainer at your local YMCA. Trainers are expensive and, honestly, they’re a nickel a dozen. A good one can be more difficult to find than a squat rack at planet fitness. One day you may be different and know more than a weekend certified trainer, but a good start is understanding the proper form and function of various exercises. John Davies, Founder of Renegade training, will discuss his Top 5 Exercises Gone Bad and what cues can help both you and your training partner in the gym.




A good training partner is well beyond a motivator or even close friend who shares similar goals but takes the role, whether understood or not, of a coach. Quite naturally, to be an effective coach it’s imperative to understand how to perform, hot to demonstrate movements correctly and how to rectify training concerns.


Despite this fact and with a plethora of teaching video demonstrations easily accessible online, many of the most important movements in physical culture are often performed poorly and technical form is not corrected on the gym floor by a spotter. To be an effective training partner and coach, it’s crucial for this area to be remedied. A good start is teaching proper technique of lifts that are often performed incorrectly.


Inefficient movement in the presence of fatigue increases the risk of injury


  • Squats – A squat is not a knee tremor and should be performed with full range of motion to ensure safety and balanced development. Somewhere along the road of being lazy, poorly conditioned athletes suggested squats are problematic to your knees or back. Squats are not a problem to the knees, squatting with poor movement is the problem. Ensure full range of motion for proper development and further lower the risk of injury.
  • Sit back and drive the heels into the ground.
  • Look forward and not upward.

Follow this full plan to develop Squat proper technique.


  • Chin-Ups – Along that same road of being lazy, the foolish decision to reduce emphasis upon a challenging Physical Education class was made and many very common exercises have been lost. Moving past learning how to climb a rope a few stories high and being able to run 2 miles in the 12 minute test, technical form for chin-ups and pull-ups have seemingly been erased.
  • Ensure the chin touches the bar.
  • The body remains still and does not sway.
  • Lower with COMPLETE control to full dead hang position before taking a few deep breaths and rising again.


  • Bench Press – No bouncing allowed. Technique, technique and, yes, technique.
  • Let's keep this simple as most problems are solved when you choose a weight you can manage and not a weight that manages you.
  • A great Bench Press is developed with the upper back; hence, improve chin-ups and pull-ups.
  • Strengthen the rear delts with STS™.

Follow this plan to develop proper Bench Press technique.


  • Bicep Curls – A bicep curl is not a type of reverse power clean where effectively much of the tension is removed from the desired muscle. Curl properly with the fist of the hand (in most movements) tracking into the meat of the deltoid, apply peak contraction for a 2 count before lowering the weight 3 times slower than the concentric. Repeat with higher rep ranges (i.e., 12) and experience a significantly different stimulation to biceps development and the immediacy of the pump.
  • Peak Contraction
  • Focus upon the eccentric
  • Separate the small finger from the bar


  • Power Cleans – Like the bicep curl, the power clean is not a swinging reverse forearm curl. Likely the most difficult of notions to capture, but very far-reaching; within compound movements, a weight that is held in your hands is driven using the lower body.


Bonus Points


  • Sit-Ups – Feet are flat on the ground, navel drawn in and hands are clasped behind the head.
  • Burpees – Drop fast and when jumping, jump straight up as if you are touching the rim of a basketball net.


TEAM USPlabs Matt Vincent


Prepared by John Davies


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