Gym Errors 101
Frequent Gym Errors
- Common technique errors
- Improve your training
Having been working in fitness for a very long time, it never ceases to amaze me some of the poor techniques that are common in the gym. There seems to be a recurring theme with the exercises and more concerning the risk of injury.
As a disclaimer, I would always advocate getting a comprehensive gym induction if you are unsure about what to do.
The most common mistake is made with deadlifts, these are an advanced exercise that can risk serious injury if done wrong.
Frequently I see people lifting through their back rather than using the legs to power the movement. Think of it as lifting from the ground upwards, your weight should feel like it’s through the ball of your feet.
The best deadlifts I have seen are where the bar rocks back towards the body before the lift and the movement drives from the legs. There should be very little movement from the back alone, think about manual handling training courses!
Another regular mistake I witness is with squats. The movement should feel balanced and repetitions without any weight are the perfect way to achieve this.
If you are tilting forward or backwards then you need to focus on stability from the ground. Feet under your shoulders, toes turned to 45 degrees and knees track the line of the toes.
Keep it simple and enforce the basics.
The final one that I’ll focus on is with chest flyes. The tendency is to lift heavy with these but this is more finesse based exercise.
The range of motion involved is the most important part, stretching the pectoral muscles will get you better results.
Furthermore, you can also rotate the hand position so the palms end up facing in a semi-pronated position. This will target different muscles.
Experimentation is crucial in order to accentuate your results but remember to nail the basics first!
The RYPT 60-page beginner’s home workout plan is available with a day by day plan, contact me directly.
RYPT is built around sustainability, moderation and enjoyment. Through the RYPT app, you will be guided every step of the way and have full support too.
If you have any questions about health, fitness, wellbeing, exercise or nutrition please contact me directly for help!
Ross
Owner RYPT.
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