Top 5 workout blunders... and how to fix them

Top 5 workout blunders... and how to fix them

If you’re going to the gym regularly, but still not getting the results you want, poor form could be to blame. According to a poll of nearly 1,000 fitness professionals, there are several common blunders that top the charts. So if you want to get sculpted – not sore –it’s time to fix that form. 

1. Stomach crunches

  • The blunders:  Tucking your chin into your chest, lifting your chest too high off the floor, not keeping abs contracted, jerking up suddenly, using foot anchors.
  • The fix: Keep your mind on the muscle and ‘feel’ the movement’. Let the abs take the strain, not the neck, keep your lower back on the floor.  

 

2. Bicep curls

  • The blunders: Swinging the body and using momentum to help lift the weight, trying to lift too much weight, moving the elbows while curling, leaning back when lifting.
  • The fix: Lift within your comfort zone, maintain a straight back, concentrate the effort solely on the biceps.

 

3. Deadlifting weights

  • The blunders: Shins are too far forward, back is rounded, hips rise too fast, torso is too upright
  • The fix: Bring the weight up using your hamstrings and glutes, keep your core tight, keep your spine in a neutral position throughout.

4. The Plank

  • The blunders: hips are raised too high or low; upper body is too dominant, head is lifted too high, hands are clasped together.
  • The fix: Squeeze your glutes and abs, create a straight line from head to toe, keep shoulders directly above elbows and look at the floor, keep hands the same distance apart as feet.

5. Lat Pulldown

  • The blunders: Pulling the bar down behind the head, pulling the bar down too far, grip is too wide. 
  • The fix: Lower to your chin or just below, grab the bar just above your shoulders, pull down from your lats as well as your arms. 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Matthew C.
4 March 2015

Matthew C.

I was always told get your shins as close as possible to the bar, that will help you get your hips back.

craig t.
3 March 2015

craig t.

it's tough to try and get an exactly straight back in the plank without a mirror or someone telling you what to do, that's the problem. Good to have some video links showing us proper form, thanks.

Emma C.
20 February 2015

Emma C.

It took a few months of bicep curls before I was told not to swing the weights, but to lift them steadily. I noticed the difference immediately and can't do as many now!

Aimee W.
20 February 2015

Aimee W.

Deadlifting with bad form can be painful - as proved by my torn back muscle and being in bed for 3 days solid. Hips raising too fast means you're lifting with your back on the initial phase - needs to be legs.

Mike D.
18 February 2015

Mike D.

hands clasped together when doing the plank? Guilty as charged! I didn't know that wasn't the way to do it. It feels more secure somehow. What is the reason you shouldn't do hands clasped?

Elliot M.
13 February 2015

Elliot M.

Also, if you do it right you're less likely to pick up an injury

Freya W.
12 February 2015

Freya W.

I was always being told that my running technique was "inefficient". When I finally got it in my head to stop trying to just run fast, and instead focus on my posture and technique, I found that I covered more distance with far less effort. Technique really is so important.

Phillip H.
12 February 2015

Phillip H.

oh yes, the incorrect stomach crunch - I learnt that one the hard way. So easy to get wrong - but simple when you know how.

Mike D.
9 February 2015

Mike D.

When I was in the gym last week there were two new ladies, and both did the lat pulldown by pulling behind the neck. The instructor soon put them right but it made me think it's probably a common error.

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