Correct form can not only keep you feeling the burn in all the right places, but it will also activate and develop the correct muscles. Performing exercises with the incorrect form will lead your body to fight to complete the move, in the process using the wrong muscles, resulting in instability and injuries. Though nobody wants to intentionally do these training mistakes, an incorrect form is due to poor posture, habit and lack of guidance. Don’t fret, we got your back (literally) when it comes to the five most essential basics. Read on:
The most common mistake when it comes to deadlifts is that people tend to round their back and let their shoulders fall forward when they are lowering the weight. You might have made the same mistake too but the key to a proper deadlight is to concentrate on keeping the back nice and neutral with a strong spine. Pull your shoulders back, suck in your abs and make sure that you focus on uses your hips as a hinge. This means your hips should be the only part moving as you pull the weight and put it back down. Your shoulders, back and abs should stay in the same plane. This will ensure that you feel the burn in your lower back, abs and glutes when done correctly.
This move is easier for women as they can easily do a bridge or hip raises without actually engaging the glutes. But that seems to counteract the basis of this glute targeting move. Many people arch their backs to push their hips off the ground. But instead of this focus on keeping your rib cage down and abs tightened, and then slowly bring your hips up by squeezing your butt.
Following a movement similar to deadlifts, bent-over rows target your lats, rhomboids, traps and even the biceps. The movement involves hinging at the hips and keeping your spine neutral. However, in bent-over rows, you have to drive your elbows back and row the weights towards your chest. When performing this move, remember to keep your neck and head in a neutral position, in line with your flat back. And refrain from looking into the mirror to check your form as this will just put stress on your lower back. Instead, ask a friend to keep a lookout if you are out of form.
The toughest of them all. Mastering the pushup requires time and persistence. Many things can go wrong: You bend your elbows way to the sides, you let your head hang forward or end up lifting it way too high. The focus should be to keep the spine neutral and aligned with your neck and head. Your elbows should bend back, pointing away from your body at a 45-degree angle. The abs should be tightened as you raise or lower your body, and try to remain as straight and stiff as a board through the whole pushup.
We’ve all seen at least one guy at the gym who starts slumping halfway through a plank. The plank forms the basis for many bodyweight exercises, so it becomes crucial to get the plank right if you want to progress to the other moves. Typical mistakes include getting your butt too high in the air or letting your hips dip. Concentrate on keeping your back and your abs stiff, with your elbows under your shoulders and aligned with your wrists.