10 things you are probably doing wrong at the gym
The best exercise is the one you can do pain free, with perfect form, full range and good control
1. Using too much weight
It’s not uncommon at the gym to see someone hop on the bench press and proceed to pile on so much weight that their form completely goes, and they almost drop the bar on their neck. When you enter the gym, it is important to leave your ego at the door and focus on executing every exercise with correct movement patterns. Too much weight and poor form will put you at risk of injury, poor posture and potential accidents caused by losing control of weights.
2. Mistaking the cable unit for a dance machine
Just kidding.
3. Leg press
The leg press is an exercise which, if not performed properly, can force the lumbar spine into excessive flexion, which places the lumbar spine and surrounding tissue under unwanted stress. This may be caused by going down too deep on the leg press, which is usually evident from your bum lifting up from the seat. Ensure that you select a weight which you’re able to maintain good form and control and keep your core engaged throughout. Do not lock your knees out as you extend them, which keeps your quads under constant tension and is important in preventing hyperextension injuries to your knee.
4. Sharing is caring
Gym etiquette is lacking in many gyms I’ve seen. Staking your claim on a piece of equipment can often lead to an awkward stand-off. If you are resting between sets, allow someone else to share with you while you rest.
5. Chin ups
Chin ups are a great back exercise when executed with perfect form but too often it’s done with poor form which exacerbates poor posture and may cause impingement in the shoulder. Strengthening your lower traps, the muscles responsible for pulling your shoulder blades back and down, is key to good chin up form. If you know your chin up form is poor, then taking time to focus on rowing movements and strengthening your lower traps or using a weight assisted pull up machine would work much better till you are strong enough to do them unassisted.
6. Lat pull down
A great exercise for developing the lats, but I prefer to keep them to the front of the neck. Front and back both have a similar effect on the lats, but behind the neck carries greater potential risk of shoulder or neck injury. Make sure you keep your neck straight and pull the bar to the top of your chest as it is also common to see new gymgoers pull the bar down to their waist.
7. Poor exercise selection
If you get a training programme from a magazine or website, remember that you can substitute different exercises in if there are any unsuitable for you. The back squat is another exercise often performed with poor form. It is widely believed that the back squat is the best exercise for building your quads, but if you lack the mobility or strength to do it with perfect form it may do you more harm than good. The best exercise is the one you can do pain free, with perfect form, full range and good control.
8. Hiring a rubbish trainer
If you hire a quality trainer with sufficient knowledge and experience, the chances are that you will not have to worry about any of the issues mentioned here. However, you may want to start looking if your trainer puts you on the treadmill for the first 30 minutes of your session while he checks out his Instagram.
9. Rounding your back during a dead lift
Dead lifts in their various forms are hip hinge movements where it is common to see some rounding of the back. For general spine health, it is important to minimise spinal flexion because there is only so much bending our spines can handle before discs become damaged. During a dead lift movement your whole back and shoulders should be locked in tight so that your spine does not move. Engaging your core fires up small deep core muscles that link up your vertebrae, causing them to contract and provide stiffness to your spine to execute the movement properly without it bending.
10. Forgetting that your neck is part of your spine
“Keep your back straight” or “maintain a neutral spine” are phrases you’ll often hear in a gym. However, the number of times I’ve seen someone execute a movement, like the RDL, with their necks overextended and bent back at 90 degrees is worrying. Your neck is part of your spine, so keep it straight. Keeping your chin tucked in a little while lifting will help you to keep your neck in neutral.