January 3, 2009
Topic:
Common Exercise Technique Mistakes
These last several days at my gym have been rough on the staff and I have witnessed people absolutely butchering some exercises, so much so that they could really hurt themselves. Today we’re going over common exercise technique mistakes that’ll more likely get you a pulled muscle instead of new muscle.
1. Biceps curls - This is a very popular exercise for the arms and seems to be a gym standard. It’s important that if you want to isolate the biceps that you avoid too much swinging. This is commonly seen in the gym. A better way and a favorite of mine is the incline biceps curl. This is much harder but will prevent any swinging that can cause a low back injury.
2. Squatting – The squat is considered by many exercise specialists as the king of all exercises. Unfortunately, there are two things people do that dramatically decrease its effectiveness and safety. One is leaning forward. This puts too much pressure on the spine. Try to keep the upper body as vertical as possible. The next one is not going deep enough. It annoys me when people say “it hurts my knees” but multiple studies have proven that shallow knee squatting actually puts more pressure on the front of the kneecap. Go down low. It’s harder but when you go parallel to the ground it activates your butt muscles taking stress off your knees.
3. Bench Press - Ok, all the guys need to listen up. Ego and weights don’t mix well. I see this a lot. Someone benches and their butt comes off the bench. If this is happening, the weight is too heavy. All you’re doing is instinctively shortening the distance between you and the dumbbells. This does not isolate the chest and can cause severe back strain. Understand that people have died putting too much weight on the bar because they couldn’t press it off it crushed them. Always have a spotter, keep your butt on the bench and let go of your ego.
Question from viewers:
Connie Watson
I notice that when I do squats, I favor my right leg meaning I sort of shift my weight to that side when I’m pressing back up. Should I put more weight on the left side of the bar to balance myself out or is there a better way to compensate for it?
John
Why do all my joints pop when I lift weights?
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