FEW EXERCISES BEGINNERS DO WRONG
Some of the best exercises out there can end up either causing a serious injury or lead to wasting of time at the gym if they are performed incorrectly, the most common mistake can be fixed if you could pay attention to this today.
By learning these mistakes, you will be able to see change and reliable progress without having injuries.
NUMBER 1: SHOULDER PRESS
The first thing I want to look into is the standing shoulder press.
A lot of persons tend to make the mistake of pressing the bar and taking it forward instead of directly above your head, thereby applying too much pressure on your lower back and shoulders which makes the movement becomes very difficult. So, you should concentrate more on pressing the bar directly over your shoulder instead of forward.
The second mistake is falling back too much, this is probably caused by a weak care muscle or poor shoulder mobility and it can actually lead to spine/lower back injury.
The third mistake on the shoulder press is excessive arching on the spine. when performing the seated press, you should always make sure your waist is all the way back to get the press correctly.
NUMBER 2: PULL UPS
The next exercise I want to look into is the pull ups. Now a lot of persons (beginners) categories pull ups to be a very difficult exercise and that’s because they make a lot of mistakes while doing it.
The first mistake I want to look into is poor range of motion. A lot of beginners don’t go up till the elbows are fully extended leading to a half rep or not coming down enough to your chin, this usually happens when you not strong enough to carry your own body weight. Without an assistance to fix the work on perfecting exercises like lat pull down and barbell rows you could try using an assisted pull up machine or a resistant band to pull up, this could be helpful before you get strong enough to do the work out yourself.
Another common mistake is swinging your body. Doing this for a CrossFit workout it’s not a problem but for muscle building it’s seen as a bad form that could lead to an injury or inactive set.
NUMBER 3: SQUATS
Squatting is by far the best exercise you could do, but without a proper form it could be very dangerous because of the joints and muscles involved in this movement, for example the:
Lumber mobility etc.
The popular mistakes made especially for beginners is the lower back rounding forward. This is a bad movement because if your lower back is not arch you increase the risk of getting an injury or steaming the lower back muscle. So, by focusing and pushing the chest up and holding your shoulder blad backwards while maintaining a tight core can also help and also using the breath control technique which is taking deep breaths before going down can also be helpful.
Not going down on the squat enough can lead to an injury.
Allowing your bones to collapse inward
Not beeping your hills on the floor. This can easily damage your ligament, so when squatting always remember to point your knees outward and beep the zone stance (on your feet below your hight) to beep the quads engaged.