Want Greater Workout Results? Then Correct Your Exercise Form
Executing exercises using proper form is essential to getting maximum results from your training, and more importantly, avoiding injury. Good form requires focusing on high quality movements and reaching full range of motion which engages more muscles with each rep. Don't make the mistake of rushing through exercises by using momentum. Work to achieve focus, precision, and control - not mindless exertion.
Unfortunately, every day at the gym I see the following bad form examples:
Arm curls - bending the back and using the legs and back to jerk a dumbbell upward.
Triceps rope press-downs - using momentum and the shoulders to complete the press-down.
Cable machine pull-downs - bending backward and using the lower back (ouch!) to complete a (too heavy) pull-down.
It’s important to understand there are two phases to almost every exercise, the concentric and eccentric phases. For example, the lat pull-down includes the pull, which is the concentric phase, and the return, which is the eccentric phase. Don’t let gravity take over during the eccentric phase of the exercise, as your muscles should be working during both phases to get the full benefit.
4 Rules of Good Form
Stay Aligned
Good posture with joints stacked, pelvis tucked, neutral wrists, elbows not flared, and neck inline with spine.
Maintain core stability throughout exercise.
Focus Your Breathing
Take deep breaths before movement.
Sync breaths with reps.
Inhale during easy phase, exhale at end of effort.
Complete Full Range of Motion (ROM) With Every Rep
Keep thighs parallel to the floor during squats.
Don't let gravity take over during lowering phase.
Don't emphasize increasing the weight over executing full ROM.
Eliminate momentum and jerking.
Maintain tension throughout movement.
Prioritize Quality of Movement Over Quantity
Stop when form deteriorates.
Decrease weight if not able to complete 6-8 reps with good form.
Use only muscles intended for movement.
Work right up to your limit, and not beyond.
To learn more about starting a safe and effective exercise program that will increase your strength, mobility, balance, and endurance, click on the link below.
