{"id":27110,"date":"2021-05-07T15:09:12","date_gmt":"2021-05-07T19:09:12","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27110"},"modified":"2021-06-07T09:17:16","modified_gmt":"2021-06-07T13:17:16","slug":"form-mistakes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/form-mistakes\/","title":{"rendered":"5 Form Mistakes Trainers Want You To Stop Making"},"content":{"rendered":"<p>Maintaining proper form when working out is not only crucial to your gains, but for keeping you safe. Form mistakes can lead to injury, which usually means any future plans for whatever goal you had in mind (be it a race or a PR) are put on hold indefinitely. Talk about soul-crushing.<\/p>\n<p>While workout injuries occurring mid-session can happen for a number of reasons (muscle imbalances can be common causes), oftentimes, poor form is to blame, according to the <a href=\"https:\/\/www.acefitness.org\/fitness-certifications\/ace-answers\/exam-preparation-blog\/3750\/everything-you-need-to-know-about-musculoskeletal-injury\/\" target=\"_blank\" rel=\"noopener\">American Council on Exercise<\/a>.<\/p>\n<p>\u201cIf we repeatedly perform movements incorrectly, we lay the groundwork for future injury or a lack of results,\u201d explains Norma Lowe, C.P.T., owner of <a href=\"https:\/\/www.normalowe-fitness.com\/virtual-training\" target=\"_blank\" rel=\"noopener\">Norma Lowe Fitness<\/a>. \u201cThe top two reasons for poor form are, paradoxically, inexperience and experience. The person is either just learning the movement <em>or<\/em> they perform it too quickly because they\u2019ve gotten comfortable with it.\u201d<\/p>\n<p>According to one study published in <u><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5005555\/\" target=\"_blank\" rel=\"noopener\">Injury Epidemiology<\/a>,<\/u> the vast majority of gym injuries occur during free weight and bodyweight movements. And while <a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6689\/free-weights-vs-strength-training-equipment\/\" target=\"_blank\" rel=\"noopener\">these types of resistance training<\/a> are designed to give the exerciser a more versatile range of motion while mimicking real-life movement patterns, they can also leave a bit <em>too<\/em> much room for interpretation\u2014and sometimes result in snafus.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hire-a-personal-trainer\/\" target=\"_blank\" rel=\"noopener\">5 Situations You Should Hire A Personal Trainer<\/a><\/strong><\/p>\n<p>In order to avoid injuries while working out, it\u2019s important to ensure you\u2019re using the right form. While it\u2019s ideal to perform strength exercises under the supervision of a professional when you\u2019re just starting out (though many seasoned exercisers could probably benefit, too), understanding proper movement patterns\u2014and what movements contribute to injuries\u2014can give you a solid baseline for stepping into the weight room safely.<\/p>\n<p>Here are top form mistakes trainers want you to stop making, plus how to fix them fast.<\/p>\n<h2><strong>1. Your Knees Cave in During Squats<\/strong><\/h2>\n<p>While squats might seem like one of the more self-explanatory exercises a person can do (after all, the vast majority of us sit down and stand up multiple times daily), there\u2019s a <em>lot<\/em> that can go wrong\u2014namely, when it comes to your knees, according to Lowe.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/engage-your-glutes\/\" target=\"_blank\" rel=\"noopener\">4 Ways To Engage Your Lazy Glutes And Get Your Butt In Gear<\/a><\/strong><\/p>\n<p>If your knees start caving inward as you descend and your load (or weight) is heavy enough or rep count is high enough, you could do some serious damage to them.<\/p>\n<p><strong>The Fix:<\/strong> If you suspect your knees are caving in during squats, take off any load or weight you\u2019re using ASAP. Then, as you squat, make sure you\u2019re set up for success with these steps:<\/p>\n<ol>\n<li>Plant your feet firmly on the ground, shoulder-width apart and turned slightly outward.<\/li>\n<li>Engage your core muscles.<\/li>\n<li>Keeping your chest up and forward, push your hips back and slowly bend your knees. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14636100\/\">Don\u2019t worry<\/a> if your knees extend beyond your toes!)<\/li>\n<li>Once your thighs are parallel to the ground, drive through your heels to stand back up again.<\/li>\n<\/ol>\n<p>If you notice your knees starting to cave at any point during the squat, <em>slow down<\/em> and don\u2019t worry about hitting a parallel depth just yet.<\/p>\n<h2><strong>2. Your Elbows Flare Out During Triceps Extensions<\/strong><\/h2>\n<p>On top of reducing the effectiveness of this (usually) high-impact triceps move by diverting attention toward surrounding muscles, flaring your elbows out can quickly cause injury if you\u2019re not careful, says Danielle DeAppolonio, C.P.T., <a href=\"https:\/\/www.marisahope.com\/\" target=\"_blank\" rel=\"noopener\">group fitness instructor<\/a> and The Vitamin Shoppe trainer.<\/p>\n<p>Another sign of form mistakes when it comes to triceps extensions? \u201cArching your back or using momentum to assist the movement,\u201d DeAppolonio explains.<\/p>\n<p><strong>The Fix:<\/strong> To set yourself up for an ideal triceps extension, it\u2019s important to pick a weight that won\u2019t force you to use your body\u2019s momentum. Start small and build up to heavier loads with these steps:<\/p>\n<ol>\n<li>Stand with your feet shoulder-width apart and arms overhead, holding a dumbbell between them. Keep your gaze forward, your shoulders down, and engage your core.<\/li>\n<li>Keeping elbows pointed straight forward, bend arms to release the weight down behind your head. Then, keeping the elbows still, extend upward.<\/li>\n<\/ol>\n<h2><strong>3. You\u2019re Taking On Burpees Too Quickly<\/strong><\/h2>\n<p>If you\u2019ve ever wondered mid-HIIT class if you\u2019re flailing while doing burpees, you probably are, says DeAppolonio. \u201cThe primary mistake is that you\u2019re progressing through them too quickly,\u201d she explains. Signs you\u2019re going too fast: You hike up your hips while in the plank phase of the burpee, land hard with straight legs after you jump up into the air, or lean forward and arch your back in the plank phase.<\/p>\n<p><strong>The Fix:<\/strong> While it\u2019s entirely understandable to want to rush through burpees as quickly as possible, 10 slow-and-steady burpees (versus 20 fast-and-furious ones), with correct form, are your best bet. DeAppolonio recommends mastering the three moves contained in a single burpee (jump squat, plank, pushup) before tying them all together. (Don\u2019t worry, you\u2019ll still get a killer workout separating them!)<\/p>\n<p>Before jumping into burpees, try the following:<\/p>\n<ol>\n<li>Start with jump squats. From a squat position (see form cues above), jump upwards using your arms to build momentum. Land softly on your feet (think: first toes, then ball of foot, then heel), keeping your knees slightly bent as you land. That\u2019s one rep. Complete 10 to 12.<\/li>\n<li>Then, perfect your plank. Place your hands directly under your shoulders and jump your feet back. Splay fingers and press them into the ground, push your heels towards the back of the room, keep legs straight, and engage your core (picture drawing your belly button up into your spine). Hold for 30 to 60 seconds. That\u2019s one rep. Complete two to three.<\/li>\n<li>Finally, your pushups. Start from a plank position and bend your elbows to slowly lower yourself towards the ground. When your chest almost touches the floor, press back upwards. That\u2019s one rep. Complete 10 to 12 reps. (You can also do this one on your knees.)<\/li>\n<\/ol>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-mistakes\/\" target=\"_blank\" rel=\"noopener\">6 Common Strength Mistakes That Are Messing With Your Gains<\/a><\/strong><\/p>\n<p>Once you\u2019ve mastered the three moves above, you\u2019re ready to tie them together into a burpee. Start with a pushup, kick your feet in towards your hands, explode up to perform a jump squat, then jump back down into a plank to start your next pushup. <em>Ta-da<\/em>!<\/p>\n<h2><strong>4. Your Stance Is Off In Lunges<\/strong><\/h2>\n<p>As Marisa Golan, C.P.T., owner of <a href=\"https:\/\/www.marisahope.com\/\" target=\"_blank\" rel=\"noopener\">E(M)POWERED training<\/a> and The Vitamin Shoppe trainer, explains, there\u2019s a <em>lot<\/em> going on in a lunge\u2014so naturally, a lot can go wrong. Some tell-tale signs you&#8217;re making form mistakes with your lunges? Your stance is too narrow or too wide. (You should maintain a shoulder-width stance). Many people also lean too far forward, keep their back knee too high, don\u2019t step their front foot out far enough, and allow their back knee to collapse inward or outward.<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/CKorFabgZK8\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/reel\/CKorFabgZK8\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">A post shared by The Vitamin Shoppe (@vitaminshoppe)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<p><strong>The Fix:<\/strong> Follow these steps to execute your lunges perfectly and avoid form mistakes:<\/p>\n<ol>\n<li>Start with feet hip-width apart and engage your core.<\/li>\n<li>Take a big step forward (or backward for a reverse lunge). Keep your chest up and your shoulders back and down.<\/li>\n<li>As you descend down into the lunge, make sure your front knee aligns with your ankle and is facing forward. Both knees should form 90-degree angles, so your front thigh is parallel to the floor and your back knee hovers just above the floor.<\/li>\n<li>Keeping your front foot planted on the floor, press down through your heel and engage your glutes, quads, and hamstrings to stand up. That\u2019s one rep. Do 10 to 12 reps.<\/li>\n<\/ol>\n<h2><strong>5. Your Back Rounds During Deadlifts<\/strong><\/h2>\n<p>Deadlifts may be one of the most beneficial exercises we can do, but there are a number of form faux-pas that can occur in the movement. \u201cIf you\u2019re rounding your spine or have an arched back with an upwards gaze, your shoulders are hunched over, or you\u2019re squatting and then locking out your knees, you\u2019re not doing a deadlift quite right,\u201d explains says DeAppolonio. Do this movement improperly and it can quickly result in neck or lower-back strain.<\/p>\n<p><strong>The Fix:<\/strong> Use the following cues to avoid deadlift form mistakes:<\/p>\n<ol>\n<li>Hold two dumbbells with your feet hip-width apart. Keep your shoulders rolled down and back, your core tight, and your knees bent ever-so-slightly.<\/li>\n<li>Press your hips back to lower the dumbbells towards the floor, keeping them close to the front of your body.<\/li>\n<li>Lower roughly three-quarters of the way down your legs, then reverse the movement. Squeeze your glutes at the top.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Maintaining proper form when working out is not only crucial to your gains, but for keeping you safe. Form mistakes can lead to injury, which usually means any future plans for whatever goal you had in mind (be it a race or a PR) are put on hold indefinitely. Talk about soul-crushing. While workout injuries<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/form-mistakes\/\">Read More <span class=\"screen-reader-text\">5 Form Mistakes Trainers Want You To Stop Making<\/span><\/a><\/p>\n","protected":false},"author":173,"featured_media":27111,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-27110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with 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