FEEL: You should feel a stretch in your shoulder.
COMPENSATION: Don’t arch your back, stay straight up.
FEEL: You should feel your leg muscles working. You should also feel a stretch in your shoulder and mid back.
COMPENSATION: Keep your feet flat on the ground. Make sure you are as deep as you can squat before you rotate your chest.
FEEL: You should feel a stretch in the back of your hip and your butt on the front thigh. You may feel a stretch inside your thigh and groin on the back leg.
COMPENSATION: See video for tips and details, the most important thing is having a long torso and relatively straight back as best as you can especially when you shift your weight forward. We want to move through our hip and not our low back
FEEL: You should feel a stretch in your hips.
COMPENSATION: Make sure your legs are in the proper starting position. Keep your chest up as you lean to the side.
FEEL: You will feel the leg that is in front doing most of the work, with your thigh and butt muscles working.
COMPENSATION: Do not lean side-to-side or lean back, keep your weight mostly on your front foot. Perform the split squat with good form by not letting your knee collapse in or bow out, do not let your pelvis drop.
FEEL: This should feel like an upper body workout, specifically your deltoids, traps, triceps, and upper back muscles. You should feel your shoulder blade working a lot with this exercise. You will also feel your abs and lower body working to maintain optimal long sitting posture – avoid side-bending or tilting due to the off-set unilateral weight.
COMPENSATION: Do not excessively arch or bend your low back. Keep the rest of your body still as best as you can. Do not use momentum to move the weight, also focus on moving slowly, maintaining time under tension. Avoid excessive shrugging. Avoid leaning side to side.
FEEL: This should feel like a shoulder and shoulder blade workout. Your deltoids and your traps will be working along with your forearms holding onto the weight/object. At the top you should feel your shoulder blades squeezed up and back.
COMPENSATION: Do not use momentum to lift and lower the weight, keep your body still. Do not excessively arch or bend your low back. Drive your elbows up and out so that they’re even with your hands at the top, don’t have your elbows excessively higher than your hands.
FEEL: You should feel your shoulder and core muscles working.
COMPENSATION: Keep your hips off the ground in the plank position. Keep your thumb up as you bring the dumbbell up.