When working out, there can be room for error with any exercise you try, but using too much weight, or not lifting weight correctly can cause injuries. Below are a few common exercises where mistakes are frequently made, and some solutions to improve your posture and form.
1. Squats
Squats are one of the most common exercises in the gym, but are also one where many gym goers go wrong. Most people think of squats as a leg exercise, when it actually involves your entire body. Some people tend to round their back, and over arch their back. This could cause back pain due to pressure on your intervertebral discs or a spinal disc rupture. Make sure that your lower back remains flat.
Some squatters also use their knees to go down. To prevent injury, go down with your hips instead. Remember to keep your core tight as you go down as that will help you squat with more weight.
2. Dumbbell Bicep Curls
This exercise is very easy to cheat. Some gym goers tend to swing their weights as they get near the end of a set. The fix to this is simple: use less weight! Focus on your form when doing curls. It should take you approximately two to three seconds for each arm to go up. Keeping your elbows close to your body can also help prevent swinging from happening in the first place.
3. Push-Ups
This is probably one of the first exercises you learned how to do, yet one that is commonly done incorrectly. If you tend to push your elbows past your wrists, you are not doing a proper push-up. Make sure that your elbows do not go “out” when you push down. This will also make the push-up an effective exercise for your chest and shoulder.
4. Barbell Bench Press
Some people try to bounce the bar off of their chest to allow them to lift more weight. This is not advised as it could cause cracked ribs or injury to the sternum. Instead, gently lower the weight to just near your chest and stop for two seconds.
Some people might also lift their feet off the ground during the middle of a rep. This will lower your momentum and could cause you to drop the weight. Try using lower amounts of weight if you find yourself lifting your feet.
5. Pull Ups
To gain momentum before going up, some lifters might swing or raise their legs. While lifting your legs might help you as a beginner, it is not a good habit to get in to. You should be able to do pull-ups momentum free once you have enough strength, so leave your legs still and focus on pulling your body up with no assistance.
Not sure if you are doing an exercise right? Don’t be afraid to ask someone at your gym to see if you are doing something right. Better to be safe than sorry!
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