Whether you’re new to working out, or a veteran gym rat, chances are you’ve tried your hand at many of the common exercises. But, you may be surprised to know that you’re probably making some of these common exercise mistakes. Performing movements with poor form may not cause immediate pain, but the more you do them, the more the damage will build in your tissues and joints.
3 Common Exercise Mistakes You Might be Making
To help you get the most out of your workouts, reduce injury and get ‘dem gains happening we need to first fix the common mistakes in your form.
1) Bending at the Knees Before the Hips
Besides balance issues, bending at the knees before the hips loads the weight of your squat into the knee joint. The knee is far less capable of handling load, unlike your hips, which are surrounded by the most powerful muscles in your body. Remedy: Aim to hinge at the hips first and let your knees bend naturally as you descend.
2) Inward Collapsing Knees and Ankles
Your knees and ankles should never collapse inward toward each other when you squat, especially if you’re carrying weight. Over time this valgus fault will cause serious damage to your ankles, knees and hips. Remedy: Point your toes forward and direct your knees outwards as you descend.
3) Duck Butt
Often, when people try to hip hinge they over-commit and end with a pronounced extension of the lumbar spine. This places significant pressure on the spinal discs and can lead to herniation. Remedy: Squeeze your glutes to set your pelvis in the ideal position throughout the exercise
1) Flaring the Elbows
Flaring the elbows destabilizes the shoulders and can lead to pain and limited mobility. It also causes your pectorals to deactivate as your shoulders roll forward and bear the stress of the movement. Remedy: Place your hands on the ground, under your shoulders, and rotate your elbows inwards to set the shoulders in position and activate the stabilizer muscles.
2) Hips Hitting the Ground Before the Chest
When this happens, it means your core isn’t engaged in the movement and can cause lower back pain.Remedy: Squeeze your abs, glutes, and thighs to lock your spine in the ideal position
1) Rolling the Shoulders Forward
This fault is responsible for shoulder tweaks and impingements, recruiting the wrong muscles the movement. Remedy: Retract your shoulders back and down to set the scapulae in position activating the lats and the serratus anterior muscles
2) Curling Your Legs Behind You
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One of many super common exercise mistakes (and unfortunately performed by many athletes and health professionals around the world), curling your legs behind you deactivates the glutes and the core and is the precursor to lower back pain and the fault of rolling your shoulders forward. Remedy: Squeeze your abs, glutes, and thighs positioning your legs like the picture below.