Many people experience frustration from the lack of results and recurring injury in the gym – here are 5 exercises that are commonly performed incorrectly and how you can minimize injury and maximize results by doing things right!
General Tip:
The body/muscular system will automatically try to recruit as many muscles as possible to create a specific action – this is why it is so important to Think about the exercise you are doing and what muscles you need to isolate to maintain posture and joint stability.
1. The Lunge
- Common Mistakes: knee over toe, pressure on ball of foot
- The Solution: strengthen glute medius by using mini-band, also using a wedge to force heel placement (can be done with book)
2. The Row
- Common Mistakes: Rounding forward through spine and shrugging of shoulders
- The Solution: proper recruitment/strengthening of mid back muscles. Scapular retraction exercise can really assist in strengthening postural muscles so that they are strong enough to maintain correct positioning during exercises such as the row.
The Correct Way to Row
The Incorrect Way to Row
3. The Push up
- Common Mistakes: Hands to far forward, hips sagging
- The Solution: proper exercise set up (demo of this) and focus on keeping chest directly above hands while keeping core tight.
The Correct Way to do a Push Up
The Incorrect Way to do a Push Up
4. The Stiff-Legged Dead Lift
- Common Mistakes: Rounding shoulders forward and incorrect back positioning – places high risk to low back injury
- The Solution: proper exercise set up – proper postural position, knees slightly bent, straight back, and natural curve in lumbar spine.
The Correct Way to do a Stiff-Legged Dead Lift
The Incorrect Way to do a Stiff-Legged Dead Lift
5. The Crunch
- Common Mistakes: pulling on head & neck, using momentum to get through the reps
- The Solution: proper exercise set up – place hands behind ears, keep neck neutral, draw belly button to spine and SLOW your pace.
