http://www.thisisinsider.com/most-common-exercise-mistakes-2017-9

1. 6/27/2018 Common exercise mistakes you're making - INSIDER
http://www.thisisinsider.com/most-common-exercise-mistakes-2017-9 1/6
by Taboola
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5 exercises everyone does wrong — and
how you can do them right
Emily DiNuzzo Sep. 19, 2017, 4:26 PM
Lunges are a common exercise trainers say
people get wrong. Chris Duncan/ Instagram
The INSIDER Summary:
There are certain exercises people
commonly do wrong, which can lead to
injury and discourage people from
working out.
Keeping proper posture and engaging
your core are major keys in safely and
effectively doing many of these exercises.
To get the most out of your workout,
focus on your form and not the number of
reps.
Push-ups, squats, and planks are pretty
standard exercises. But, that doesn't mean
you're performing them right.
To help combat common workout mistakes,
Australian personal trainer Chris Duncan
created his "fix your form" series on Instagram.
Thought the photos, he shows people the
incorrect and correct execution in side-by-side
photos.
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2. 6/27/2018 Common exercise mistakes you're making - INSIDER
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"[Most beginners] jump straight into heavy
training and spend the whole workout
wondering if they're actually doing it correctly,
looking around to see what the person next to
them is doing," Duncan told INSIDER.
Fellow trainer and Row House instructor
Spencer Hattendorf agrees, saying that he
regularly sees people get exercises wrong
both in and out of class.
INSIDER spoke with both Duncan and
Hattendorf to discuss the common moves
people do wrong. Here are the mistakes they
notice the most
Squats
"Squats require you to move your hips, knees
and spine in a way that most people just aren't
accustomed to," Duncan said. "These types of
movements are multi joint movements and
work multiple muscle groups at once, and
whenever more muscles are involved, there's
more that can potentially go wrong."
To fix the issues above, Duncan recommended
you stretch your ankles, hips, and hamstrings,
and film yourself doing the movement.
Hattendorf finds that the biggest thing people
get wrong about squats is where they place
the weight.
"So many people start a squat by leaning
forward and sending their knees in front of
their toes," Hattendorf said. "I think people are
accustomed to bending over to pick up
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3. 6/27/2018 Common exercise mistakes you're making - INSIDER
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objects, so it can start to feel natural to have
your shoulders slumped over and your chest
leaning towards the ground."
He recommended sitting your butt back "like
you're sitting into a chair" and keeping your
chest up to avoid the slumped shoulder issue
he mentioned.
Lunges
Duncan says that lunges are pretty easy to get
wrong. In an Instagram post, he wrote that
your knee should be in line with your ankle
and that your spine should be neutral or
straight, not curved. The position of your spine
and your knee can impact how and where you
feel this movement.
Hattendorf agreed and said that "posture is
the nemesis of all amateur athletes" and pros
too.
"Even if you're getting a nice deep lunge in, if
your posture is poor, you're going to hurt
yourself," Hattendorf said. "Before you step
out, take a deep breath, keep that chest up
nice and tall, and engage that core - then
lunge forward (or backward)."
If you're still having issues with keeping your
chest up, he recommended keeping your arms
above your head for the movement.
Planks
"I used to plank for several minutes at a time
and thought I was pretty hardcore. That was
until I realized I was doing it all wrong,"
Duncan admitted in the caption of the post
above.
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4. 6/27/2018 Common exercise mistakes you're making - INSIDER
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To keep your spine safe and get the most out
of the movement, Duncan recommended
focusing on your breathing and imagining
other scenarios.
"Two tips that helped me tremendously
included thinking about getting sucker
punched in the gut, and also pretend you're
holding a coin between your butt cheeks," he
wrote.
Deadlifts
Duncan said this is one of the exercises he
often sees butchered, because people keep
their back rounded. Instead, Duncan said to
pull your shoulder blades back and down, use
a light weight or no weight if you can't keep
your back flat, and keep your core engaged
the whole time.
"Keep your knees slightly bent," he said.
"Descent should be relatively slow and
smooth, lowering your torso down as far as
possible while stretching your hamstrings and
glutes."
Hattendorf agreed and also emphasized the
importance of posture. "When we keep our
spine straight, we're engaging our back and
abdominal muscles and keeping our spine
protected," Hattendorf said. "But when we
round our back (when we let ourselves slouch
forward), we're putting a lot of tension on
specific areas in the spine and leaving
ourselves vulnerable to injury."
Push-ups
According to Hattendorf, push-ups are about
depth, not volume.
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5. 6/27/2018 Common exercise mistakes you're making - INSIDER
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"A lot of people rush through push-ups
because they think 'more is better,' rather than
going slow and prioritizing their form," he
said. "Getting your chest down to the floor is
crucial to getting that deep burn in your pecs
that we're looking for, and will help you build
muscle a lot faster than rushing through your
motion to get more reps in."
You should remind yourself to keep your
elbows facing back, not out, and keep your
core engaged, according to Hattendorf.
Taking the time to workout can sometimes be
a feat in itself, SO don't waste your time doing
these exercises wrong. Remember that
working out smarter is better than working out
harder (with poor form.)
SEE ALSO: The 10 best everyday
exercises for burning calories »
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NOW WATCH: LL COOL J: The
biggest workout mistakes people
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6. 6/27/2018 Common exercise mistakes you're making - INSIDER
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