- Bent over Row
Common mistakes:
Neutral spine deactivated
Head looking up
No scapular squeeze
Correction:
Butt back (my cue…booty out like a stripper 🙂
Chest open, shoulders behind ears, tummy tight
HINGE (most important part), staple too many exercises, 3 of which are on this list.
These three things create a neutral spine
- Deadlift (figure out with one you’re doing: Romanian, Straight leg, regular, sumo, trap grip)
Common Mistakes:
Neutral spine deactivated
Head looking up
Back is not engaged
More of a squat, less of a hinge (understand the difference)
Hips protrude too far forward
Correction:
Butt Back, start with hips same height as shoulders
Lats, scapulae and back engaged, Tummy tight
Hinge, on the way down slow count.
These three create a neutral spine
Tummy is tight and booty squeeze….working as a cohesive unit. 
Do not let hips protrude too far forward that is too much stress on your lower lumber spine
- Push ups
Common Mistakes:
Elbows out (too much stress on shoulders)
Head droops
Head hyper extended
Middle droops
Corrections:
Elbows should be behind your shoulders (40 degrees)
Head should be even with your spine
If your middle is drooping, regress the pushup by…
Push up on an elevated surface and working your way down is your new goal
Push up from your knees
If you got the strength but can’t activate a consistent pushup, start from the bottom and push your way to the top. Work on slowly coming down.
- Squat
Common Mistakes:
On your toes
Legs too wide
Dip upper body too far forward
Lead with knees
Back not engaged
Corrections:
Drive through your heels
You want to push your knees out (with slight tension against air) not open willy nillyJ
Tighten belly lean upper body back a little sink in between hips
Lead with your hips push knees out
Tighten you shoulder blades
- Kettle Bell Swing
- Common Mistakes:
People make it an arm exercise.People make it a squat exercise.Open legs wideRaise the kettle bell too high.People make it an arm exercise.People make it a squat exercise.
Open legs wide
Raise the kettle bell too high.
Corrections:
It’s not an arm exercise or a squat exercise.
If you do not know how to activate your neutral spine or hip hinge, this is not the exercise for you.
Needs to stay tight and above knees.
When you swing it should not go higher than your stomach.
What your band hips throw out there you need to push back in between your legs.
Think of teetor toter movements.