Form Tweaks for a More Effective Workout
Form Tweaks for a More Effective Workout
You can hit the gym and do biceps curls and triceps kickbacks until your arms are begging for mercy… But is your form flawless? Is your focus on-point? And are you remembering to breathe?
Strength training is a super-nuanced practice, and sometimes even the smallest tweaks - like a properly placed inhale/exhale - can totally change the results you're getting. Whether you want to build strength, improve muscle tone, or torch calories, these tiny changes will make a huge difference.
Form is infinitely more important than picking up a heavier weight. Pick an easy weight at first and get the form right, then go up in weight from there.
For perfect planks, think beyond your core. Your glutes and quads should be engaged as well. Flex them when you're starting to fade to last a bit longer in that perfect position.
Pay attention to your arm placement during pushups. It may be a lot easier to do them with your arms and elbows out to the side, but if you bring your arms closer to your body so your hands are right under your shoulders and your elbows stay by your side, you're doing two good things: better engaging your triceps and putting your shoulder joint in a better position. You'll reduce the stress on the joint and the risk of developing impingement - this is especially important if you have a history of shoulder pain.
Substitute weights for resistance bands during your next workout. Resistance bands provide constant tension in your muscles to help isolate and tone your muscles.
When doing a forward lunge, try to keep your weight through your heel on your front leg and sit your hips back like you're reaching for a chair behind you. This will lengthen the glute and make you feel more of a stretch in it. The bigger the stretch, the greater the load to the tissue - and the stronger you'll get.
Remember that what's not moving is just as important - and sometimes more important - as what is moving, so be mindful of your core and other stabilizers throughout every exercise to keep the movement as functional and healthy as possible.
When you're doing squats, track your knees over your middle toes instead of letting them bow out or buckle in. You'll prevent injury and get more out of your squats by targeting the glutes.
There's a long checklist when it comes to proper deadlift form, but these three things are most important: flat back, chest toward thighs, hips initiating movement.
For better posture and set-up before lifting weights, think about putting your shoulder blades in the opposite back pocket. This is the visual reminder for pulling your shoulders back and down, and it's the perfect posture to start your movements.
Exercises should be difficult but not painful. If you're feeling pain, have someone check your form or decrease the weights. Decide what your strength goals are and pick your set and rep ranges based on that. Traditionally, to gain power, exercises should be higher in weight and lower in reps. For hypertrophy of muscle, it's more moderate weight ranges and reps. For endurance, it's lighter weights and higher reps
Don’t forget mobility. If you're struggling with strength or with a particular lift, it may be that your range of motion needs work. Foam roll your upper back, lats, and pecs once a week to help maintain a supple range of motion to improve your strength training.
The more you pay attention to and focus on the muscles you’re recruiting to perform whatever movement you're attempting, the more you feel them firing. Focus for a bigger payoff.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
