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.