171016 Exercise form
Exercise is a way to live life to the fullest; however using poor form is a fast way of incurring an injury. If you are using free weights, which are highly recommended over any of the common machines, there are certain techniques to use in order to get the greatest benefit from them and avoid injury. In the next few paragraphs, we will briefly discuss some issues of exercise form to guard against.
The military press: stand tall, avoid a lower back, backward lean, and side to side lean when pressing up. Do the press in front of your face and not behind your head because this is harmful to your shoulders due to the extreme range of motion when the weight is coming down behind the head.
Barbell curls: For the most part, keep your hands close to your outer thighs. Don’t lean backward in an effort to move heavier weight. Keep momentum to a minimum. Keep the weight under control on the downward phase and not let gravity take over in the hopes you will be able to lift more.
Supine lateral raises commonly referred to as flyes: Keep the weight under control and don’t let it drop suddenly because your shoulders won’t tolerate this for long.
Bench press: The number one rule here is to keep your feet on the floor and not on the bench as shown so frequently in the magazines or on YouTube. You have minimal balance control with your feet on the bench.
Use the five-point stance: Both feet on the floor, buttocks on the bench at all times, shoulders and head on the bench. Keep the weight over your elbows by not hyperextending the wrists. Don’t allow the weight to plummet to your chest with hope of bouncing it back up.
Dead lift: Begin by squatting into the start position by pushing your hips backward and striving to keep your lower legs perpendicular to the floor. Keep the natural lordosis in your lower back. Avoid lifting a weight that overpowers your ability to keep your back in the correct position.
Good mornings: Begin with the weight behind your head and on your shoulders (this is easier done in a power rack so you aren’t exposing your shoulders to an unnecessary injury-see the caution in the military press portion), flex your knees ever so slightly and bend over until your head is below your waistline. Don’t go fast on the down phase as this puts a lot of shock load on your lower back at its most vulnerable position in the lift. Instead, lift with control. There is that word again. Be in control of the weight by controlling momentum. You will get more out the exercise and perhaps even avoid an injury in the process.
Squat: Contrary to what many misinformed people may say this is the best lower body exercise in the entire encyclopedia of fitness movements. The things to avoid are rapid drops into the bottom position, knees coming inward on going back up, rounding of the back, not going deep enough, and in some cases, ego lifting with too much weight.
Some people think they are protecting their knees by not going into the full squat. They fail to realize that by not going deep they are exposing themselves to a sports injury when the need to exert force at the full range of motion is necessary to prevent an injury from happening.
Secondly, and more importantly, is protecting yourself in a fall when the leg is suddenly flexed to its extreme such as frequently happens during a fall on the stairs. If the squat is not deep enough then problems start to occur with such simple things a going to the toilet. A ninety-degree squat is not even deep enough to sit in most chairs.
There is strong evidence that at ninety degrees there is a tremendous high load on the patella tendon. If damage happens to this tendon, the individual with the injury is in for a long rehabilitation period. For example, a two hundred and fifty pound person doing a squat with two hundred pounds is putting over 600 pounds of pressure on their patella for an extended period due to the reversal of motion at this dangerous spot in the range of motion.
It is far better to go through this position, go deep and then come back up, than it is doing the high squat stopping at the magic ninety-degree spot.