Top 2 Bodyweight Corrective Exercise Mistakes

Hey it is Rick here.

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 and let me know he is the trainer for Mark Wahlberg and he has been using my Fix My Shoulder Pain program with him and getting great results on Mark’s shoulders.



That was very cool to hear.

Excellent to hear all the hard work on getting the message out on what to do with injuries and pain is helping people out.

Now today what I have for you is 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 as long as 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 is doing 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 the elbow by bringing it closer to the body you will stress the triceps a lot more, aka the close grip push up.

But what happens if we were to change the position of the hands?

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

push up palms out
Or what if we 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 really work hard because by the time you are at the bottom position of this push up 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 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; especially with my ladies who come to me to build a better backside.

If you want even more of these types of variations I’ve teamed up with Rick and we’ve created an entire product with over 44 different bodyweight corrective exercises for you to use with your clients. And if you use little tweaks like these I’d love to hear about them in the comments section below.

To learn more about Bodyweight Corrective Exercises click here:


Scott Rawcliffe