Ep. 9: Fix Your Form in the Gym
- Keenan Lee
- 7 days ago
- 2 min read
The Most Common Form Mistakes Trainers See In The Gym (And How to Fix Them)
In episode nine, Keenan and Jared go through five foundational movement patterns: squat, hinge, pull, push, and overhead. They break down the most common mistakes they see as coaches. A lot of it comes down to the same few things. They also invite listeners to send in a video of their lifts to get critiqued on a future episode!
TAKEAWAYS
1. Squat. The three most common issues are knee cave (fix it with a light band above the knee), poor bracing (act like someone is about to punch you in the stomach), and heels coming off the ground (a sign of limited ankle mobility). Keep your neck neutral.
2. Hinge. Keep the bar close and the knees back. If the bar drifts away from your body, your lower back takes more load. If your knees drift forward, you are turning a hinge into a squat. Cue: show your butt to the back wall. Record yourself from the side to catch any mistakes you may not feel.
3. Pull. Shoulders down, not up. Upper traps take over on rows and pull-ups more than almost any other movement. Shoulders away from ears. For rows, think pinky to pocket. For pull-ups, set your shoulder blades before you pull.
4. Push. Elbows in and scaps tight. Flared elbows at 90 degrees are hard on your shoulders and shift the load to the front delts. Bring them in to around 45 degrees. Retract your shoulder blades before you press and keep them there. Hips coming off the bench are an ego problem, as you are just turning the incline into a decline to move more weight.
5. Overhead. Brace your core, use your full range. Overarching the lower back on an overhead press means your core is not doing its job. Brace first, press second. And do not stop with your thumbs at your ears. Bring the dumbbells all the way down to get the full range of motion your shoulders are capable of.
SEND US A VIDEO OF YOUR FORM FOR CRITIQUE
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