We all know how important proper form is when we are working out. It ensures we are getting the maximum benefit from our training and helps us to avoid injury.
In this video, I share some of the most common form mistakes that may be sabotaging your workout AND the way to fix them. You may not even be aware you are doing some of these, so I hope you take a look and use this information to make your workouts even better!
TAKING TOO NARROW OF A STANCE WHEN YOU LUNGE
A narrow stance crunches up the legs and forces the knee past the toes which increases stress on the knee. A narrow stance takes also changes the focus of the exercise to the glutes and places it on the quads.
THE FIX
Step farther forward or backward as you lunge. As you land, push your front heel into the floor so that the knee doesn’t forward. The more you want to work your glutes, the wider your lunge stance should be.
THE FIX LETTING YOUR KNEES CAVE IN WHEN YOU SQUAT
When you lock your knees under a heavy weight like in a squat, there’s increased side-to-side stress placed on the knees which can cause joint injury.
THE FIX
To keep the knees from wavering, focus on activating your glutes. Push your knees out to the sides to track over your feet throughout the entire movement. If you’re unable to do so, lighten the load and integrate glute exercises like lateral band walks, which involve moving your thighs away from the midline of your body.
PULLING THE BAR BEHIND YOUR NECK DURING LATERAL PULLDOWNS
This technique is not more beneficial than pulldowns with the bar in front of your neck, but it DOES does place the shoulders in an unstable position and stresses their ligaments.
THE FIX
Pulling the lat pull-down bar toward the collarbones is your best choice. Plus, it also works the pecs and reduces strain on the shoulders.
ROUNDING YOUR BACK WHILE DOING A DEADLIFT
Hunching or rounding during a deadlift excessively stresses the entire spine. This can damage the discs, surrounding nerves or the muscles that stabilize the spine.
THE FIX
Focus on engaging your core. Before starting each rep, draw your shoulders down and together and squeeze your abs. Your back should be flat, with a natural curvature in your lower back. Maintain this back positioning throughout the entire movement.
ARCHING YOUR BACK WHEN YOU BENCH
While this technique is popular among powerlifters, it’s not appropriate for the general exerciser. It can stress the lower spine as well as the muscles in your neck and shoulders.
THE FIX
Keep the spine, head and neck in neutral alignment. Before lowering the bar, engage your core. If you can’t complete a rep with a neutral spine, reduce the weight by around 10 percent and try again.
LETTING YOUR BODY HANG AS YOU DO PUSHUPS
When you do a push-up, your ENTIRE body should be engaged. If it’s not, you are not reaping the rewards AND can risk injuries like shoulder impingement.
THE FIX
Work to maintain tension throughout your entire body. Keep your shoulder blades pulled down and your core tight. Your body should be in one straight line.
SWINGING AS YOU COMPLETE PULLUPS
When you swing your way up to the bar, you create momentum and remove muscle activation, You also subject the shoulders to jolting and a large range of motion, which can increase the risk of injury.
THE FIX
Maintain a hollow body position with your torso straight and your legs about 10 degrees in front of your body. Squeeze every muscle. Focus on moving slowly to stay in control both on the way up and on the way down.