What You're Doing Wrong
Lunge
You're leaning forward, causing your front heel to rise.
Perfect Your Form
1. "When you lunge, keep your torso upright, and focus on moving it up and down, not backward and forward," says Rasmussen. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel—and target more muscle.
2. "Drop your back knee straight down to the floor," says Boyle. Consider this a second strategy to help you remember that you should drop your torso down, not push it forward, as you do the exercise.
3. "To work your core harder, narrow your starting stance," says Gray Cook, M.S.P.T., the author of Athletic Body in Balance. The smaller the gap between your feet, the more your core has to work to stabilize your body. Your goal: Lunge so that it's almost like you're walking on a tightrope as you perform the exercise.
Perfect Your Form
1. "When you lunge, keep your torso upright, and focus on moving it up and down, not backward and forward," says Rasmussen. This will keep your weight balanced evenly through your front foot, allowing you to press hard into the floor with your heel—and target more muscle.
2. "Drop your back knee straight down to the floor," says Boyle. Consider this a second strategy to help you remember that you should drop your torso down, not push it forward, as you do the exercise.
3. "To work your core harder, narrow your starting stance," says Gray Cook, M.S.P.T., the author of Athletic Body in Balance. The smaller the gap between your feet, the more your core has to work to stabilize your body. Your goal: Lunge so that it's almost like you're walking on a tightrope as you perform the exercise.
Rows and Pullups
What You're Doing Wrong
You're ignoring the muscles that retract your shoulder blades.
Perfect Your Form
1. "When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can," says Rasmussen. Pull your shoulders down and back and hold them that way as you do the exercise. This ensures you're working the intended middle-and upper-back muscles.
2. "As you row the weight, stick your chest out," says Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Winchester and North Andover, Massachusetts. This allows you to better retract your shoulder blades, which will lead to better results.
3. "Imagine there's an orange between your shoulder blades," says Grantham. "Then try to squeeze the juice out of it with your shoulder blades as you pull the weight or your body up."
You're ignoring the muscles that retract your shoulder blades.
Perfect Your Form
1. "When doing bent-over and seated rows, and any pullup variation, create as much space between your ears and shoulders as you can," says Rasmussen. Pull your shoulders down and back and hold them that way as you do the exercise. This ensures you're working the intended middle-and upper-back muscles.
2. "As you row the weight, stick your chest out," says Mike Boyle, M.A., A.T.C., owner of Mike Boyle Strength and Conditioning, in Winchester and North Andover, Massachusetts. This allows you to better retract your shoulder blades, which will lead to better results.
3. "Imagine there's an orange between your shoulder blades," says Grantham. "Then try to squeeze the juice out of it with your shoulder blades as you pull the weight or your body up."
Straight-Leg Deadlift
What You're Doing Wrong
You're rounding your lower back as you bend over.
Perfect Your Form
1. "To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt," says Cosgrove. This cues you to bend over by pushing your hips back instead of rounding your lower back—a form blunder that puts you at risk for back problems.
2. "Try to 'shave your legs' with the bar," says Weiss. The reason: Every degree the bar is away from your body places more strain on your back, which increases your chance of injury and limits the emphasis on your hamstrings and glutes.
3. "As you lift the bar, squeeze your glutes like two fists," says Nick Grantham, a top strength and conditioning coach in the U.K. and the owner of Smart Fitness. You'll ensure that you're engaging your butt muscles. This helps you generate more power, lift more weight, and produce better results
You're rounding your lower back as you bend over.
Perfect Your Form
1. "To lower the weight, pretend you're holding a tray of drinks and need to close the door behind you with your butt," says Cosgrove. This cues you to bend over by pushing your hips back instead of rounding your lower back—a form blunder that puts you at risk for back problems.
2. "Try to 'shave your legs' with the bar," says Weiss. The reason: Every degree the bar is away from your body places more strain on your back, which increases your chance of injury and limits the emphasis on your hamstrings and glutes.
3. "As you lift the bar, squeeze your glutes like two fists," says Nick Grantham, a top strength and conditioning coach in the U.K. and the owner of Smart Fitness. You'll ensure that you're engaging your butt muscles. This helps you generate more power, lift more weight, and produce better results
Squat
What You're Doing Wrong
You're starting the movement by bending your knees.
Perfect Your Form
1. "Sit back between your legs, not on top of your knees," says Dan John, a strength coach based in Draper, Utah. Start your squats by pushing your hips back. "Most men tend to bend their knees first, which puts more stress on their joints."
2. "When you squat, imagine you're standing on a paper towel," says Charlie Weingroff, director of sports performance and physical therapy for CentraState Sports Performance, in Monroe, New Jersey. "Then try to rip the towel apart by pressing your feet hard into the floor and outward." This activates your glutes, which helps you use heavier weights.
3. "Instead of raising your body, think about pushing the floor away from your body," says Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness. "This helps you better engage the muscles in your legs."
You're starting the movement by bending your knees.
Perfect Your Form
1. "Sit back between your legs, not on top of your knees," says Dan John, a strength coach based in Draper, Utah. Start your squats by pushing your hips back. "Most men tend to bend their knees first, which puts more stress on their joints."
2. "When you squat, imagine you're standing on a paper towel," says Charlie Weingroff, director of sports performance and physical therapy for CentraState Sports Performance, in Monroe, New Jersey. "Then try to rip the towel apart by pressing your feet hard into the floor and outward." This activates your glutes, which helps you use heavier weights.
3. "Instead of raising your body, think about pushing the floor away from your body," says Alwyn Cosgrove, C.S.C.S., co-owner of Results Fitness. "This helps you better engage the muscles in your legs."
Bench Press
What You're Doing Wrong
You're thinking only about pushing the bar up from your chest.
Perfect Your Form
1. "Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest," says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force.
2. "As you pull the weight down, lift your chest to meet the barbell," Rasmussen says. "This will aid your efforts to create a springlike effect when you start to push the bar back up."
3. "When you press the weight, try to bend the bar with your hands," says Pavel Tsatsouline, a fitness expert and the author of Enter the Kettlebell! The benefit: You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders.
You're thinking only about pushing the bar up from your chest.
Perfect Your Form
1. "Every time you lower the weight, squeeze your shoulder blades together and pull the bar to your chest," says Craig Rasmussen, C.S.C.S., a fitness coach at Results Fitness in Santa Clarita, California. This will help you build up energy in your upper body so that you can press the bar up with more force.
2. "As you pull the weight down, lift your chest to meet the barbell," Rasmussen says. "This will aid your efforts to create a springlike effect when you start to push the bar back up."
3. "When you press the weight, try to bend the bar with your hands," says Pavel Tsatsouline, a fitness expert and the author of Enter the Kettlebell! The benefit: You'll activate more muscle fibers in your lats and move the bar in a stronger and safer path for your shoulders.
Pushup
What You're Doing Wrong
You're letting your hips sag as you raise and lower your body.
Perfect Your Form
1. "When you're in a pushup position, your posture should look the same as it would if you were standing up straight and tall," says Vern Gambetta, the owner of Gambetta Sports Training Systems, in Sarasota, Florida. "So your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded."
2. "Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket," says Kaitlyn Weiss, a NASM-certified trainer based in Southern California. Hold it that way for the duration of your set. "This helps your body remain rigid—with perfect posture—as you perform the exercise."
3. "Don't just push your body up; push your hands through the floor," Gambetta says. You'll generate more power with every repetition.
You're letting your hips sag as you raise and lower your body.
Perfect Your Form
1. "When you're in a pushup position, your posture should look the same as it would if you were standing up straight and tall," says Vern Gambetta, the owner of Gambetta Sports Training Systems, in Sarasota, Florida. "So your hips shouldn't sag or be hiked, and your upper back shouldn't be rounded."
2. "Before you start, contract and stiffen your core the way you would if you had to zip up a really tight jacket," says Kaitlyn Weiss, a NASM-certified trainer based in Southern California. Hold it that way for the duration of your set. "This helps your body remain rigid—with perfect posture—as you perform the exercise."
3. "Don't just push your body up; push your hands through the floor," Gambetta says. You'll generate more power with every repetition.
By: Rachel Cosgrove, C.S.C.S
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