Five Form Mistakes that Could Cost You Training Results
Alright, here’s the dealio– You spent hours scouring the internet to find your dream training program. You hit the gym hard and cranked out quality workout after quality workout. But you aren’t happy with the after-selfies… a month later, you’re feeling a little beat up and you haven’t made the progress you imagined.
Are you over training? Is your nutrition where it should be? Seriously, most of the time its that whole food thing, it’s cool. We’ve been there—where cheat meals turn into cheat weekends. Stop that!
But sometimes, the root cause of lacking progress is bad form. And it could continue to cost you results. But we’ve got your back.
If poor form is your issue, it’s an easy fix, fit friend.
Bad form happens to the best of us. Whether we’re pros or beginners, it’s easy to get lost in thought when you’re repping out some chest flies lip syncing to Lady Gaga.
No one is exempt from that squat that turned heads at the gym for the wrong reasons. So, let’s fix it.
So let’s get to them. A few bad forms you need to fix fast:
Bad Form #1: Using Everything But Your Hips
Hip-dominant exercises like deadlifts, kettlebell swings, and pull throughs help you build a sexy posterior chain, but too many people butcher them because they don’t know how to use their hips.
Teach yourself how to hip hinge by standing with feet shoulder-width apart, about a foot in front of a wall. Try to touch your butt to the wall while repeating this mantra: minimal knee movement, maximal hip movement, straight torso. Make it tougher by moving further away from the wall.
Keep doing it until it feels natural.
Bad Form #2: Rounding Your Back on Deadlifts
Gah, the dreaded ‘round back’.
If you’re rounding your lower back during the deadlift, you might want to check your technique. It’s bound to happen on high-intensity sets, but it’s bad news bears. Rounding your back creates a shear force that has the potential to lead to disc injury.
Fix this form mistake by starting in a strong and efficient position that’s comfortable for you. Make sure your shins are touching the bar, pull up slightly to get tension before you start, and maintain big-time torso stiffness during the rep. Visualize a flat back as you complete each lift.
Bad Form #3: Letting Your Hips Sag During Pushups
Every kids’ sports team has that one kid (or ten) who look like they’re mopping the ground with their pelvis. Push-ups are an effective exercise for building upper body and core strength, but you’ll lose out on the benefits if you let your hips kiss the floor with every rep.
To help maintain a tight plank position, actively thinking about tucking your tail between your legs before you start each rep. During the rep, drive your hands and feet into the floor to create as much tension as possible.
Again, visualize a straight back. Mind to muscle—that’s where it’s at, folks.
Bad Form #4: Extending Your Back on Standing Overhead Exercises
One of the biggest form mistakes costing you results happens during overhead movement. If you have a hard time getting your arms straight above your head, you’ll probably compensate by extending your spine, and it’s an easy way to injure yourself.
If you find yourself in this situation, do two things: first, check your ego, bro and drop the weight until you can press it without extending. Second, mobilize your thoracic spine with foam roller extensions and rotations.
Bad Form #5: Lunging with Steps That are Too Long
Lunge step length is tricky. You need to step out far enough for the motion to be comfortable, but you’ll lose out on range of motion – and the muscle activity you need to make progress – if you step too far.
It’s not a perfect solution, but the easiest way to combat this form mistake is to make sure your shin and thigh form a 90-degree angle, or close to it. In other words, just make sure your knee doesn’t track over your toe.
Now, that wasn’t so bad, was it?
If you get the basics, you can apply it to all exercises. All it takes is putting your mind to muscle and visualizing yourself becoming the beast you’re training to be. Until next time, fit friend—keep your back straight and your mind right while you’re gettin’ that body tiiiiight.