Let’s Jump Right In with the first biggest mistake and that’s lifting things off the ground with a curved back.
Back injuries are one of the number one injuries that people experience from exercise.
Your back has a natural curve that you must maintain whenever you’re exercising and whenever your lifting weights or anything for that matter off the ground.
However usually when people lift things from the ground they curve their back the opposite way almost like they’re doing a standing crunch.
Their shoulders drop their chest comes forward and compresses into their abdomen and their back is left looking all slouched over.
As they hold that barbell in that position for deadlifts or for Rows for whatever the chance of injury to the lower back is very high because all the pressure is transferring to those lower vertebrates.
Here are the instructions I always give my clients to avoid this problem. Big butt and big chest.
What I mean is before you come down to lift the weight off the ground stick your butt out almost like you’re really trying to get it noticed.
At the same time stick your chest out in an exaggerated way that’s what I mean when I say big chest and big butt.
Then been down and grab the weight from that position. That Arc that you create by sticking your chest out and sticking your butt out you wanted mean teen that
throughout the entire exercise so the whole time you want to try to see your chest in the mirror.
By maintaining this natural lumbar curve you’re going to avoid injuries whenever doing a bent over-exercise.
Next big mistake is with squats
I don’t even care if you don’t like doing squats as an exercise which you should but everybody squats at least once a day so you should learn to do it right to avoid injuries.
The number one mistake people make when lowering themselves for a squat is they come up on their toes and their knees go way past their tow line.
Usually, this is because people try to keep their back perfectly straight during the squat they think that’s correct form when it’s not.
If you were to ask any one of these people to sit down in a chair they would never sit down the same way that they incorrectly do their squats they would do a perfect squat into the chair.
So whenever you squat sit back on your heels you’ll know that you’re doing the squat right if you’re able to tap your toes up and down while performing a squat.
You want to sit back on your heels and sit your butt back while keeping your chest up facing the mirror with your back maintaining that natural curve that we were talking about earlier.
Again stick your butt out stick your chest out sit back on your heels and sit back. It’s totally fine to bend the lower back a little bit as your balancing for a squat,
in fact, it’s part of the movement just make sure you maintain that big chest.
Now like I said earlier a really easy way to start performing squats correctly is by starting with a chair or bench behind your butt and literally I just want you to sit down and stand up,
don’t think to squat down and stand up because then you’ll do it wrong literally sit down on the chair and stand up it’ll teach you how to do a squat correctly.
Moving on we have chest presses whether it be dumbbell or barbell people are making mistakes.
the major mistake that I see especially beginners making with the chest press is not flaring the elbows out.When you come down for your chest press your elbow should be at a 45-degree angle from your body.
You don’t want them flared too far out cuz that’s going to put extra unnecessary pressure on your shoulder.
And you don’t want them squeezed too tight to your body. Usually, the mistake that beginners make is the ladder they squeeze their elbows too tight to their body
and they end up doing a chest press that doesn’t really involve their chest much at all period instead they’re mostly using the front part of their shoulder the anterior deltoid and their triceps.
Usually, this bad form goes hand-in-hand with wrists that are hyper-extended. My best advice if you find yourself in this situation is to drop the weight and retrain the pattern in which you’re used to pressing.
beginners will typically have a lot stronger shoulders and triceps then their chest that’s why they end up overusing those muscles instead of using the chest during the movement.
Again we’re aiming for 45-degree angles and neutral wrists.
Next on the list is the standing overhead press for the standing military press.
The mistake is barking your back too far out when doing overhead presses.
This puts pressure on the top part of your back next to the cervical vertebrae and your lower back next to the lumbar region.
and it acts in a way where that top part and the bottom part is trying to almost fold together putting all the vertebrae in between especially in the middle part of your lower back,
it puts them under a lot of pressure. And this can once again lead to a back injury. A lot of times the problem is not due to a lack of core strength even though
I lack of core strength could very much be the problem so make sure that you rule that out by strengthening your core.
The bigger more common problem tends to be a lack of range of motion in the shoulder joints.
A great way to test out shoulder mobility is by standing with your back against a flat wall and with no weight place your arms against that same wall in a shoulder press position.
The start working for your hands up over your head while trying to keep your entire back against the wall.
If you notice your back starting to curve off the wall midway through your press then you have shoulder mobility issues.
The issue stems from a chest pulling your shoulder forward and even tighter lats pulling your shoulders down.
A great stretch for your lats is to just hang off the pullup bar. Another great stretch is done by holding onto a stationary bar with your elbows straight while bowing down your upper body.
A great stretch for your chest is done by finding a doorway to put your elbows against at a 90-degree angle from your body and leaning into that doorway.
Until you get full shoulder mobility I would stay away from standing overhead presses because you can easily hurt your back.
And the very last exercise that some people just DON”T seem to understand is WRONG….is behind the head presses and pulldowns.
Back in 2008, i spoke to my personal training manager at the time who recently won the Mr.
New Jersey bodybuilding competition. And he told me there is no mechanical advantage to going behind the head for any of your exercises.
Not only does it increase the risk of the injury, but it also can serve as more of a disadvantage than anything.
Sure enough, after doing some research I found that he was a hundred percent correct and I never did another exercise behind my head, ever…… again …….. ever.
When you lift weight behind your head you externally rotate your shoulders past the point that they’re supposed to be loaded with weight.
Right away this can lead to a shoulder injury. But that’s not all, due to the fact that most people have poor shoulder mobility like I just talked about you wind up curving your back out in an attempt to get the weight behind your head.
Increasing the chances of a lower back injury. Now normally when someone would say well if the exercise doesn’t bother me and it bothers you then you shouldn’t do it,
but I’m gonna keep doing. Normally when someone would say that honestly, I would agree.
But no….not in this situation. See the problem is that by going behind your head you taking a mechanically disadvantageous position.
Meaning you won’t have the same power that you would have if you kept your arms in front of your head, to begin with.
This translates to you using significantly less weight then what you’d be able to do in front of your head.
Meaning you’re going be building less strength, and less muscle over time. But hey look, if you wanna keep looking cool doing an exercise wrong, then, by all means, have at it.
That’s it guys, I hope this video has help you guys out if so right now I’m running a free 6 week challenge
where all you have to do to get it for free is actually commit to sticking to the plan and most of my clients are losing either a minimum of 20 pounds or 5 percent body fat in 6 short weeks.
You get a meal plan, a workout plan, and most importantly a coach that will check in with you every single week. And again follow the plan and you get it for free. Crazy deal.
Click the link below and that’ll take you straight there……………………… what are you waiting for seriously click that link this challenge will completely change your life.
The website is gravity transformation.com see you guys soon.