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As a gym employee who has to re-rack people's weights when they are too lazy, I completely support life imprisonment.

Best gym advise is to “control the weight, don’t let the weight control you”

1. <a href="#" class="seekto" data-time="59">00:59</a>= front raises 2. <a href="#" class="seekto" data-time="90">01:30</a>= bosli ball 3. <a href="#" class="seekto" data-time="118">01:58</a>= reverse grip tricep 4. <a href="#" class="seekto" data-time="150">2:30</a>= flaring elbows 5. <a href="#" class="seekto" data-time="169">2:49</a>= too much weight 6. <a href="#" class="seekto" data-time="212">3:32</a>= cable squat 7. <a href="#" class="seekto" data-time="251">4:11</a>= lifting Infront of dumbell rack 8: <a href="#" class="seekto" data-time="279">04:39</a> = standing dumbbell shoulder rotations 9. <a href="#" class="seekto" data-time="314">5:14</a> = behind the neck pull down 10. <a href="#" class="seekto" data-time="335">5:35</a> = plate exercises 11. <a href="#" class="seekto" data-time="363">6:03</a> = Performing legpresses with hands on knees 12. <a href="#" class="seekto" data-time="402">6:42</a> = Combo exercises 13. <a href="#" class="seekto" data-time="452">7:32</a> = Super-setting between multiple pieces of equipment at the same time 14. <a href="#" class="seekto" data-time="490">8:10</a> = Excessively heavy lateral raises 15. <a href="#" class="seekto" data-time="526">8:46</a> = Dumbbell triceps kickbacks 16. <a href="#" class="seekto" data-time="564">9:24</a> = Upright rows with excessive range of motion 17. <a href="#" class="seekto" data-time="600">10:00</a> = Rolling dumbbell shrug 18. <a href="#" class="seekto" data-time="625">10:25</a> = Not re-racking your weights 19. <a href="#" class="seekto" data-time="665">11:05</a> = Standing plate press 20. <a href="#" class="seekto" data-time="699">11:39</a> = Side bends with weight in each hand

Standing in front of the dumbbell rack is one of my biggest pet peeves, thank you for addressing

The sweaty guy who doesn’t clean his mess also deserves life imprisonment. Thanks Sean

I love how he shows examples of these bad movements by showing other fitness/instagram/influencers doing them. Yikes! LOL.

I'm a very skinny dyspraxic & autistic woman who has always been underweight & clumsy. I've been keeping up with a routine now for a year. Though I do it at home. Because of my autism I tend to get bullied, so I wouldn't dare to go to a gym or anywhere with a lot of people. I don't look much bigger than when I started, but a heck of a lot more toned, lift things easily that I would never have managed a year ago, have much better balance & core strength & feel so much better. Your videos have really helped me along the way. Thank you so much Sean

People that re-rack the weights but in wrong place, for example putting 70 lbs dumbbells where the 20lbs should be placed 🙄

I know what the video title says, but this felt more like a passive-aggressive dig at social-media "fitness" grifters. And I liked it.

As a former gym owner/trainer with 25+ years under his belt, your vids should have been mandatory to watch for every new member of my gym. I would have saved me so much time🙂. Your advice is chrystal clear, a beam of light in these times of steroid-infused wannabe fitness gurus!

As someone who's started going to the gym in the past few months and been flooded with conflicting and confusing information from all sources, I can safely say that Sean is the one source I truly trust and rely on, save for a couple others here and there. Thank you for all your information, Sean!

I'm a retired physical therapist, been lifting for 30+ years and you did an exceptional job on all the techniques that make no sense, waste of time and tend to lead to injury, primarily because most do not know anatomy and more importantly the kinesiology behind effective and safe exercises.

“Weight plates generally don’t spontaneously rerack themselves without human intervention” LOL

Man, this dude has genuinely been around forever as it pertains to KZfaq fitness channels. His channel has always been super underrated, his advice is better than anything you can honestly pay for. I remember first seeing his stuff in 2010 and being shocked he didn't have more subs haha. Glad to see he's getting way up there!!

Arguably the shortest and most concise video I've seen on general gym mistakes. Sean's ability to explain briefly and clearly is amazing.

I love how Sean is just simplifying things as how it should've been rather than how people making it over complicated to do workouts. Just train, eat well and always try to improve.

1) No one needs front raises 2) BOSU balls hurt your gains 3) The triceps doesn't know which grip you're using 4) Tuck elbows in when benching to protect your shoulders 5) Minimize spotter assistance (risk of injury + hard to track actual load) 6) Cable squat uses wrong line of resistance 7) Etiquette - Stay afar from the dumbbell rack 8) Standing dumbbell rotations are useless 9) Behind the neck pulldowns aren’t better, but are riskier 10) Using plates as dumbbells makes no sense 11) Leg press with assistance of your hands is dumb 12) Combo exercises (rep-by-rep) makes no sense 13) Etiquette - Avoid supersetting with multiple equips at once 14) Overheavy lateral raises are risky and not better 15) Freeweight triceps kickbacks are bad, cable kickbacks are ok 16) Upright rows are risky, don’t pull beyond your chest 17) Rolling shoulders during shrugs is useless 18) Etiquette - rerack your weights 19) Standing plate press doesn’t work the pecs 20) Side bends with weights in both hands makes no sense

Please do not be the person who sits on a machine and checks social media for 10 minutes. Either use the machine and move on, or go find a chair in the lobby to play on your phone.

2 mins in and really appreciate you getting down to business for each example and not dragging it all out. Thanks!

I respect people who are knowledgeable in the gym, I respect them even more when they respect basic etiquette and others around them. It's such a basic thing which so many people are bad at.

Can't stand when people monopolize three machines at once.Drives me nuts.

1. <a href="#" class="seekto" data-time="59">00:59</a>= front raises 2. <a href="#" class="seekto" data-time="90">01:30</a>= bosli ball 3. <a href="#" class="seekto" data-time="118">01:58</a>= reverse grip tricep 4. <a href="#" class="seekto" data-time="150">2:30</a>= flaring elbows 5. <a href="#" class="seekto" data-time="169">2:49</a>= too much weight 6. <a href="#" class="seekto" data-time="212">3:32</a>= cable squat 7. <a href="#" class="seekto" data-time="251">4:11</a>= lifting Infront of dumbell rack 8.

It’s crazy how many people do these exercises. Incredible informative video and loved the etiquette tips too, people need more of those

Also, re-racking your weights is a solid workout! It’s like adding insult to injury when you’re carrying weights on a muscle group you’ve already wailed on.

I love this freaking man. His KZfaq style is to the point. No fluff. Something else I noticed is that we know very little about his personal life. No offense to other fitness youtubers but I kinda don’t care about yalls day to day life. Give me what I want so I can go.

Great video as always Sean! The most reliable person on KZfaq for fitness advise. Few of the mistakes you pointed out are related to the line and direction of resistance and that's something one should always keep in mind before trying out the latest innovation we saw on social media.

I love what you do for the lifting community Sean. I feel bad for new lifters these days browsing Instagram and believing so much BS.

OMG number 13! The other week at my gym it wasn’t that busy (maybe 5 or 6 people). I went to use the first machine that I normally use (it looked unattended) a young very done up girl came up to me and said “I’m using that in a super set.” I said “Oh ok cool.” I backed away and carefully surveyed the gym. Saw another unattended machine and went to use it. Same girl came over and said the same thing. I said “Well your towel is on one piece of equipment and you already told me you are supersetting with the lat pull down. How many different exercises are in your super set?”. Turns out it was about 8-10 different machines/pieces of equipment. I was a bit puzzled and so I pressed further. She then went on to inform me that she has a set circuit that she always does and her viewers expect her to keep it in order. I was actually dumbfounded. Then this old dog (one of those old guys that is very muscly, always there, very friendly and constantly offers advice) walked over and said to her “Fuck off. You can superset on 2 pieces at the most.” She got very upset. I proceeded to put my earbuds in and went about my workout.

Hi Sean Loving your videos helping me greatly , plus I'm so glad you you don't play music in the background like most do keep up the good work🙏

Last week this couple was using the leg press machine at the start of my workout which I needed. 4 exercises later and they were still on it holding hands and kissing, it was the sweetest thing. As my heart melted for them while they cuddled and hugged in a gym on a leg press machine, I realized that me finishing my workout is just not as important as their unbreakable love. My pump will never be as strong as the love that their hearts are pumping for one another. How selfish of me to want interrupt young love in the most fitting place to nurture it?! THE GYM!

A lot of what he says about gym etiquette is why I have my own garage gym.

Best lifting tip: Breathe out and do a vacuum while doing heavy squats. Train like an athlete, look like an athlete.

This should be 21 lifting mistakes to avoid cause I got a Vshred ad before this

Kinesiology shows that the supinated grip on triceps extensions activates the medial head of the triceps more when the arm is close to the torso.

Dang I like his style. Also, agree with re-racking 100%. As a small female I can’t yet lift the 45lb plates so sometimes I can’t use equipment after a stronger person has left their weights on it.

People not re-racking weights or wiping their nasty sweat off the equipment when done are my biggest pet peeves at the gym.

Sometimes I put my hands on my quads when doing leg presses but I don't push, I like to feel the muscles actively contact and expand. It's a mind body connection thing and it's purely a placebo effect that motivates me to lift heavier. I don't always do it especially on heavier sets. For heavier sets I much prefer using the grips as intended for stability. I do the same thing when I do leg extensions.

Thank you for the clear explanations and illustrations, and the etiquette - much-needed reminders

At my gym right now and just witnessed atleast three dudes that were doing those shoulder damaging workouts. I work in diagnostic imaging and the amount of people I exam that have had workout related shoulder injuries is nuts. Keep spreading the word on shoulder health. People don’t realize how debilitating it is, when your shoulders are so gone you cant even lift 2lbs

the fact that he making a clown out of vshred made me like subscribe and hit the notifications button

Spoken like a true role model! Thanks for the clarification! I do tend to merge exercises/movements together and it could help my body awareness to isolate each sets 🎉🎉🎉

Clear, concise and common sense. Excellent job by Sean in this video

1 point i would like to mention, some bosuball exercises are often used for physiotherapy purposes. Its for training lower back stability during regular exercises. We use it for a condition called motor control impairment which often occurs at people who sit or stand a lot. So these exercises aren't really that useless at all but in terms of hypertrophy i agree that there is really no point in doing it.

People standing in front of the dumbbell rack is a pet peeve of mine, I usually just barge in and make them move.

Yes! Thank you! Supersetting and "reserving" multiple pieces of gym equipment at the same time is extremely annoying, thanks for mentioning this.

Love all your videos, always real and straight to the point.

I’ve been a trainer for over 20 years and ALL the things you’ve said I COMPLETELY agree with. Spot on. You definitely know what you are talking about.

I've been in gyms since 2005... today I found out I did 3 things wrong and I believe you. It makes sense as you explain it. Thank you! New subscriber here

Great info!!! I am guilty of the "behind the neck pull down" - which I will now stop immediately! Thank you! Please do more like this!

Love the inclusion of the gym etiquette tips. So many folks out there that need to be made aware.

I absolutely love that you used the V-Shred D-bag for multiple examples of what not to do 👀😅

When training athletes bosu ball is great for co contractions and the joints. It won’t make you produce more force or strengthen your abs, but there is a use for it in the physical therapy world and helping heal injuries. So yes, don’t squat on a bosu ball and expect to gain strength, but use it for rehabilitation and joints

Great advice and we always appreciate the subtle Vshred diss/burn 👍

You make total sense , glad I subscribed , just straight to the point information

I love how your putting all of these "influencers" on blast.

The reverse grip triceps push down actually puts more emphasis on the medial head. There are hundreds of sources that cite this information.

Great comments, spot on, and thanks for getting right to it!!!

Your a very well spoken trainer. And your advice makes a lot of sense.

"And they have to stand there and wait for you to finish" you sir are way nicer than me. I go get my dumbells, idk why people think they can block a whole set of dumbbells

Facial expression at <a href="#" class="seekto" data-time="514">8:34</a> telling us exactly how Sean feels about this.

Thanks for this. I have made a few of these mistakes and will now modify and adapt. I'm a bit older now and have adjusted my work mistakes from experience as well, (ie not using full range of motion, using heavier weights and performing reps with poor form, poor posture, or using momentum to swing the weight, etc). All useless and harmful. I have adopted the philosophy of performing reps in the best form throughout the exercise and I am seeing more gains and less injury. Then I move up in weight when I have gained the strength to perform at the higher level without compromise. I subscribed to your channel. Thank you for the content and I look forward to learning more as I go.

Very nicely done. Thanks.

*Be more concerned about your form and technique more than how heavy the weight is. *Food is a bigger factor than the weights are.

That lat pull down behind the head is so true. I trusted a gym friend who told me to do it that way and ended up pulling a muscle so badly the pain had me sick and it was impossible to sleep. Take it from me, don’t hurt yourself.

I have been working out my whole life and learned from these excellent tips. Thanks for making this video.

You are the voice of sanity. So glad I found you.

Lifetime imprisonment for people who don't put their weights away sounds good to me

Im a PT and these are all things I’ve learned over time bc I dedicate myself to researching my craft. There are not many people out there who do the same. I literally tell people these things all the time and they still perform them lol. Awesome to see there’s others out there who understand all of this.

fast yet informative. THank you!

good content. really like the explanation given to every single exercise. nice job!!

I’ll ask my gym in Mex City to stream this video on the gym’s screens, everyone should see and listen to this, specially the gym etiquette ones.

People not re-racking weight or not wiping their seat off the seat/bench are my 2 biggest pet peeves. Saw someone get hit in the head with a 35lb plate because someone left it barely on the rack. Fully rack the weight people.

Completely agree with almost all of these. I also hit the gym regularly and try to be as educated on the subject as I can and I am familiar with most of these but I learned about some of them with this video. Good points on the gym etiquette as well. Just the one with the super-sets - I use super-sets in my training exactly for saving me time. But when it comes to share equipment with someone else I'll just wait for him to finish even if it is in the middle in the super-set between the two exercises.

I learned a lot thanks for making this 🤘 also love that you use real video examples of bad form

Mistake #21 not wiping down the equipment after you are done, especially when a pool of sweat is left behind

The way that guy is spotting him the entire time he’s lifting... that’s a habit from prison.

This is the first video that I have seen from Sean. I have been going to the gym for the last 40 years. I do weight training, cardio, and stretching.. Sean nails it on this video. I will not even go into the details on how he nails it in this video. Kudos.

Real advice. Please do what works best for YOU.

Mistake 21 not smashing the like button for the algorithm :)

Been away from lifting for a while and I just got back to the gym. Some things never change, and it still blows my mind how many people make every single one of the mistakes you showed here! Thank you for the video, accurate and neatly compiled/summarized! P.S. Subscribed!

Firstly, great insight on some of these lifts. Second, the gym etiquette notes are 💯. I wish I could be more chill about these practices, but it’s really tough. This is why we can’t have nice things

All points make so much sense, especially the ETIQUETTE points like re-racking and putting the dang weights back after use. I work out at a 24 hour gym and when I walk in there at 2am, all the midnight folks have left their weights on bars and machines. My warmup consists of putting weights away. I agree, "If you're capable of putting them on, you're strong enough to load 6-10 45lb plates on each side of a leg press, then you're strong enough to take them back off and rack them!" Great vid, brah!!

I found this man yesterday and I love him today. Good job Sean…God bless your channel. Honesty is what we all look for not trends…trends are lie fed.

Always listened to the "training front delts is unnecessary" advice. Now my front delts are non existent and the rest is growing reasonably well. My advice would be: don't blindly follow advice. Make sure advice you take from people is actually applicable to YOU. Great video as always, Sean 👌

Rule 1, protect those shoulders. Rule 2 don't be an ass. The rolling dumbbell shurg, definitely guilty of this one. (But I do it pretty slow) After recovering from a major tear in my shoulder it was about the only way I could access any weight into the traps, I found it stretched the surrounding area nicely and guess I've just kepted it in the routine. Do what you enjoy right 👍

Exercising right in front of the dumbell rack is a super nuisance, thank you for pointing it out!!

As someone who is just starting out as a personal trainer, this is very helpful.

When someone is watching a soccer match on his phone for 20 minuteS between sets

This guy knows his stuff, and it's very reassuring to know that pretty much everything he suggests to and not to do, I'm doing. I just wish I had this info back in 2000 when I first started lifting

Dude I could listen to you talk for an hour. You make great content

I’ve been lifting for 35 years and I agree 100% with what you’ve said here. The dumbbell kickbacks have always made me chuckle. One thing I wish I would’ve known when i was younger: you don’t need to left heavy to develop good muscle tone. Form is key. Also have a good aerobic program in your routine.

Watching videos like this should be a mandatory part of getting a gym membership. With a test afterwards xD

I partially agree with the comments about the Bosu ball. Generally, traditional seated bench presses provide the best strength gains. However, there are reasons to incorporate some unstable training. The key difference lies in your goals, and there are limitations-for instance, leg work on the Bosu ball may have higher risk than return. My favorite Bosu ball exercise is the dumbbell bench press. Now, let’s explore the benefits and risks of the Bosu ball dumbbell bench press: Benefits: 1. Muscle Activation and Imbalances: The Bosu ball introduces instability, engaging stabilizer muscles. This helps address muscle imbalances by requiring each arm to work independently, improving overall upper body strength and stability. 2. Range of Motion: Unlike a traditional barbell bench press, the Bosu ball allows for a greater range of motion. This increased stretch and contraction can effectively target chest muscles. 3. Functional Fitness: Incorporating unstable surface training (UST) like the Bosu ball enhances functional fitness. It challenges your core, balance, and proprioception-essential for everyday movements. Risks and Considerations: 1. Conflicting Research: Studies on balance board training yield mixed results. While some show benefits for ankle health, others highlight an increased risk of knee injuries. Additionally, one study linked unstable surface training to an overall decrease in athletic performance. 2. Shoulder Injury Risk: Using heavier weights on the Bosu ball increases the risk of shoulder injuries. Maintain proper form and avoid excessive loads. 3. Limitations: The Bosu ball may not be ideal for lower body exercises. For lower body work, it’s better to keep your feet on solid ground and explore other ways to introduce instability. Science-Backed Insights: 1. Motor Control and Proprioception: UST improves sensory function, leading to better motor control and accurate movement patterns. 2. Upper Body Focus: Unstable surface training is better suited for upper body exercises, such as sitting or lying on balls during training. Remember that individual preferences and goals play a significant role. If you want to challenge stability and improve functional fitness, incorporating the Bosu ball dumbbell bench press can be valuable. Always prioritize safety and proper form.

It's not just important to re rack weights, but to rack them in the right place. People's credit score should be affected by doing things like loading up 45s on top of 5s or 2.5s so that you get half of your workout from digging out the smaller weights.

<a href="#" class="seekto" data-time="665">11:05</a> - And to add to this: Re-rack them in their proper places to prevent mismatching or sandwiching different weight plates.

Thanks, I've recently added the upright rows and I've been doing them wrong apparently, gonna adjust immediately 🙂

So much good information in one video!!

Extremely knowledgeable and informative. I was 1/2 way through the video before realizing you didn’t just patch together 20 different segments, but it was ll done continuously. Trainers like yourself are so much more knowledgeable then lifters of my era in the 80’s. Someone once said that with gifted generics you can do just about anything and get big. That is why people still use ineffective lifts like reverse push downs. I do still see people literally use their entire body weight to do push down s with too much weight then drop it

As a physiotherapist i gotta say that having an unstable "supporting surface" is pretty good but not for gaining big muscle. Its for neurological issues and rehab. And has scientific proof behind it. Check out new articles on bobath and Pnf for that matter. If you wanna get into lifting it might add stability. Cheers