October 17, 2012
Regardless of how experienced you are at completing regular strength training, one thing that you need to constantly be doing is self-checks on your form.
As time passes on and you become more focused on adding more weight and pushing your body to the limit, you may start to lose focus on proper form and adopt bad habits that could set you up for a serious injury.
By taking the time to assess your form every so often, you can catch these bad habits before they start so that you can feel certain you’re doing everything possible to avoid an injury.
Knowing precisely what you should be looking for will be important, so let’s go over the key things that you must consider.
The very first thing that you’ll want to look at is what your lower back position is like when performing a shoulder press. The biggest mistake here that far too many people make is adopting a swayed back position, which will then place great strain on their lower vertebra.
If you want to avoid injury here, think of squeezing the bum muscles at all times. This will help to keep your spinal column in proper alignment.
The second of the major mistakes that you need to be on the lookout for is letting the knees move too far past the toes in the squat exercise or letting them move to one side rather than straight down the middle.
If you want to avoid knee pain, it’s essential that they track directly over the toes so as to not place any extra strain on the tendons and ligaments surrounding the knee cap.
By performing this exercise in front of a mirror, you can ensure that you do just that.
Moving along, also take note of what your elbow position is when doing the bench press. The big mistake here that many people make is locking the elbows into position, hyperextending the joint.
If you do this, you’ll have far too much weight and stress coming down on the elbow joint, potentially setting you up for an injury.
In addition to this, you won’t execute the exercise as smoothly as you should, so you won’t see as great of results from it either.
Finally, the last thing to pay attention to is how you perform your bicep curl. When doing this one, you want to make sure that your elbows are locked directly into the sides of the body and you’re not allowing yourself to swing the weight upwards.
This is a big mistake that some people make when doing this exercise and will definitely put them at risk for lower back pain.
Use only the bicep muscle to power you through the movement pattern and you’ll be far better off.
So there you have the main things to watch for as you do your form checks. Have a good look over these and you’ll be doing everything possible to prevent injury.