Top 2 Bodyweight Corrective Exercise Mistakes

Hey this is Rick.

I am still riding high from the conference this past weekend.

One of the cool things that happened to me was one of the attendees, Brian Nguyen, came up to me after my presentation to tell me he is the trainer for Mark Wahlberg and that he has been using my Fix My Shoulder Pain program with him with great results!



That was very cool to hear.

Excellent to hear that all my hard work in designing these programs is helping people out.

Now, today I have a guest article from Scott Rawcliffe of Bodyweight Corrective Exercises.

Scott has a great article on common bodyweight exercise mistakes.


Take it away Scott….

Rick Kaselj, MS


Top 2 Bodyweight Corrective Exercise Mistakes

Bodyweight training has become one of the hottest trends in fitness over the past couple of years, although this is by no means a new training style, as it’s been around for a long time. As I lecture across the world, I continue to see fitness professionals make these same 2 mistakes over and over again.

#1 – Most of these trainers either stick with the basic exercises everyone knows, or they give their clients some advanced exercise that does more harm than good.

#2 – They lack progressions and the understanding that you can use bodyweight exercises to very effectively build symmetry in your clients and correct muscle imbalances.

Now since you’re an EFI reader, you understand the importance of a balanced training program, and I know that you’re not one of these trainers or exercise enthusiasts that I continue to see giving out exercises that are potentially going to cause injury. I wanted to share with you a new perspective on how you can look at tweaking bodyweight exercises with your clients.


By simply changing the angle or position of the body in many of the “common” exercises you use, you’re able to elicit a different response and overload certain muscles more effectively. And if at any point you get flashbacks to your high school physics class, don’t worry it’s a good thing because we’re just applying basic physics to your bodyweight exercises.

Let’s take the traditional push up to start with. You all know that if you change the angle of your elbows by bringing them closer to your body. You will stress the triceps a lot more, aka the close grip push up.

But what would happen if you were to change the position of your hands?

If you were to externally rotate your arms (turn your finger tips away from your body so they are pointing laterally) and just slightly widen your hands while doing the push up your lats would be working a whole lot more than in a traditional push up. If you don’t believe me, try 3 sets of these push-ups and feel the difference for yourself.

push up palms out
Or what if you decided to internally rotate your arms (fingertips pointing towards each other); what affect would that have on your body? Well, when you point your fingertips towards each other, your triceps are forced to work harder because by the time you are at the bottom position, your elbows are at their end range of flexion. This puts your triceps in a very disadvantaged position and forces them to do the majority of the work to lift your body off the ground. And voila….a great new variation of the push up to overload the triceps.

push up palms in
Obviously you wouldn’t use these with just anyone. If your client has impingement issues at the shoulder, like a subacromial impingement, you’re going to want to avoid this variation of the push up. But this is just to give you some new ideas on how you view bodyweight exercises.

Now, that was just one simple example of how little tweaks can completely change the muscles used with bodyweight exercises. You can do the same thing with numerous core exercises, as well as lower body exercises. In fact, I’m always tweaking my clients’ lower body exercises based on these principles because they work so well.

If you want even more of these types of variations, I’ve teamed up with Rick to create an entire product with over 44 different bodyweight corrective exercises. And if you use little tweaks like these, I’d love to hear about them.

To learn more about Bodyweight Corrective Exercises click here:


Scott Rawcliffe