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Top 5 workout blunders... and how to fix them

Top 5 workout blunders... and how to fix them

If you’re going to the gym regularly, but still not getting the results you want, poor form could be to blame. According to a poll of nearly 1,000 fitness professionals, there are several common blunders that top the charts. So if you want to get sculpted – not sore –it’s time to fix that form. 

1. Stomach crunches

  • The blunders:  Tucking your chin into your chest, lifting your chest too high off the floor, not keeping abs contracted, jerking up suddenly, using foot anchors.
  • The fix: Keep your mind on the muscle and ‘feel’ the movement’. Let the abs take the strain, not the neck, keep your lower back on the floor.  

 

2. Bicep curls

  • The blunders: Swinging the body and using momentum to help lift the weight, trying to lift too much weight, moving the elbows while curling, leaning back when lifting.
  • The fix: Lift within your comfort zone, maintain a straight back, concentrate the effort solely on the biceps.

 

3. Deadlifting weights

  • The blunders: Shins are too far forward, back is rounded, hips rise too fast, torso is too upright
  • The fix: Bring the weight up using your hamstrings and glutes, keep your core tight, keep your spine in a neutral position throughout.

4. The Plank

  • The blunders: hips are raised too high or low; upper body is too dominant, head is lifted too high, hands are clasped together.
  • The fix: Squeeze your glutes and abs, create a straight line from head to toe, keep shoulders directly above elbows and look at the floor, keep hands the same distance apart as feet.

5. Lat Pulldown

  • The blunders: Pulling the bar down behind the head, pulling the bar down too far, grip is too wide. 
  • The fix: Lower to your chin or just below, grab the bar just above your shoulders, pull down from your lats as well as your arms. 

 

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

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