Denise Cervantes
Fitness Trainer
ACSM-CPT, AFAA-CGFI
Strength training is a fundamental aspect of fitness, yet many people struggle with proper technique in foundational exercises like squats, deadlifts, lunges, bent over rows, and crunches. Understanding the common flaws associated with these movements can not only significantly improve performance and reduce the risk of injury but will also help you get the muscle and strength gains you want.
This article will go over common flaws in training and how you can integrate recent research that highlights the importance of form in these foundational exercises.
Squats
One of the most common flaws when performing a squat is squatting with the chest down. This can lead to improper weight distribution and increased stress on the knees. Additionally, failing to drive through the legs can result in ineffective engagement of the lower body muscles.[1]
As a trainer, I like to cue my clients by asking them to pretend they are watching themselves in a mirror. I ask them to pretend they have a logo on the front of their shirt. When they squat, they should be able to see that logo in the mirror throughout the movement of the squat, especially at the lowest part of the squat.
This does not mean that the individual must be completely straight up in their torso, but they should not be bent over as this will decrease the amount of work done by their legs. I like the cue of the logo on the shirt because it helps my clients understand not to bend at the waist too much.
When it comes to squat depth, fitness experience matters. This will vary from person to person depending on the situation.
In some sports, like the sport of CrossFit, judges will look for the crease of the hip to get down lower than the knees at the bottom of the squat. Others will look to see that the femur or thigh is about parallel with the ground.
And in recovery or beginner phases, sometimes just focusing on getting the knees and ankles to bend appropriately for the individual’s legs to get stronger is a good goal.
Research Insights
A study by B.J. Schoenfeld emphasized that maintaining an upright torso during squats is crucial for optimal biomechanics. When the chest is down, it alters the center of gravity, leading to excessive forward lean and potential knee strain.
The research suggests that initiating the squat by driving through the heels engages the glutes and quadriceps effectively, thereby improving strength and stability.[2]
Proper Technique
To execute a squat correctly, stand with feet shoulder-width apart. Keep the chest lifted and engage the core. Initiate the movement by lowering the glutes down to maintain length through the spine. Lower until the thighs are parallel to the ground then, driving through the heels, push through the heels to rise back to the starting position. Make sure not to shoot the hips up too fast, and the shoulders and chest should rise first.[2]
Deadlifts
A common flaw with deadlifts is allowing the weight to drift too far away from the body, which can lead to excessive strain on the lower back. Additionally, arching the back and not engaging the core or glutes during the lift can increase the risk of injury.[3]
There are deadlift variations that are more advanced, such as the Jefferson curl, that should be guided by a professional coach.
There is a lot of controversy around the deadlift – that it may be too dangerous, or not worth doing. But the deadlift is a movement that applies to everyday life activities, like picking up things off the floor, carrying groceries, and lifting luggage. So, it’s important to incorporate deadlifts into your training program.
Research Insights
Research by A. H. McGregor indicates that keeping the barbell close to the body is essential for effective lifting mechanics. The study found that participants who maintained a neutral spine and engaged their core reported fewer injuries and better lifting performance. Engaging the glutes is also vital for maintaining stability and strength throughout the lift.[4]
Proper Technique
To learn how to perform a deadlift correctly, let’s start with a dumbbell deadlift.
Stand with feet hip-width apart and grab your dumbbells. Hold the dumbbells as close as you can to your body just outside your knees while keeping a flat back and engaged core.
I like to cue my clients by saying, “shave your legs with the dumbbells.” That’s how close they should be.
Lift the dumbbells by pushing through the heels and driving the hips forward, ensuring the dumbbells remain close to the body. Maintain a neutral spine throughout the movement, no need to curve or over-arch the back.
Bent Over Rows
Common errors in the bent over row include hunching the shoulders forward and flaring the elbows. These mistakes can lead to ineffective muscle engagement and increase the risk of shoulder injuries. Additionally, failing to engage the core during the movement compromises stability.[5]
One cue that I like to use with clients is to “Pretend you have laser beams shooting out the very tip tops of your shoulders. You want those to stay pointing forward.”
The lasers should be beaming straight up, remaining right next to your ears. If the lasers are pointing forward and the beams are in front of your ears, that means your shoulders are hunched and your upper back and shoulder complex are at risk for injury.
Research Insights
A study conducted by Thompson et al. found that maintaining a neutral spine and proper shoulder positioning significantly increases muscle activation in the back. Participants who kept their elbows close to their bodies and engaged their core demonstrated greater latissimus dorsi activation compared to those who did not.[6]
Proper Technique
To execute a bent over row, position your feet shoulder-width apart and hinge at the hips while keeping your back flat. Hold dumbbells with palms facing each other.
Ensure your shoulder blades are engaged or feel like they are “in your back pockets.” Pull the weights towards your lower ribcage while squeezing the shoulder blades together and keeping the elbows close to the body.
Maintain core engagement and a neutral spine throughout the movement.
Crunches
With crunches, a frequent mistake is not using the core effectively and instead merely pulling the head forward with the hands. This approach diminishes the exercise’s effectiveness and can strain the neck.[6]
People tend to pull their heads off the ground rather than engage the abs; this can put the neck at risk.
Research Insights
J.M. Oliva-Lozano & J.M. Muyor highlighted that engaging the core throughout the crunch enhances muscle activation in the rectus abdominis. Their study indicated that participants who focused on using their core rather than pulling with their neck showed significantly improved results in terms of muscle engagement and strength.[7]
Proper Technique
To perform a crunch correctly, lie on your back with knees bent and feet flat on the floor. Place your hands lightly behind your head without pulling on the neck. Engage the core and lift your shoulder blades off the ground while keeping your lower back pressed into the floor. Hold briefly at the top before lowering back down with control, focusing on using the abdominal muscles.
Lunges
With lunges, a common mistake is adopting a narrow “tightrope” stance, which can lead to instability and reduced effectiveness of the exercise. This positioning often results in improper knee alignment and decreased engagement of the glutes and quadriceps.[8]
Research Insights
A study by Riemann et al. found that a wider stance during lunges allows for better balance and more effective targeting of the lower body muscles. Participants who utilized a wider base achieved greater activation of the glutes and hamstrings and reported fewer knee discomfort issues compared to those using a narrow stance.[9]
Proper Technique
To perform a lunge correctly, start with feet hip-width apart. Take a step forward with one leg, ensuring that the knee of the front leg is directly above the ankle. Keep the back straight and engage the core as you lower your hips until both knees are at approximately 90-degree angles. Push through the front heel to return to the starting position and repeat on the other side.
Make sure you have a good base of support by keeping the stance wide. I like to tell clients, “You should not be balancing on a tightrope.”
Incorporating Proper Form into Everyday Movements
As described above, having proper form can go a long way with exercise effectiveness, injury prevention, and adequate mobility.
Here are a few common strength, flexibility, and range of motion exercises to practice:
1. Strength Training:
- Squats: Stand with feet shoulder-width apart, keep your chest up, and push your hips back as you lower your body. Ensure your knees stay aligned with your toes.
- Deadlifts: Keep your back straight, shoulders back, and hinge at the hips while keeping the barbell close to your body.
2. Flexibility:
- Hamstring Stretch: Sit with one leg extended and the other bent, reach towards your toes without rounding your back.
3. Range of Motion:
- Hip Openers: Stand on one leg and gently lift the other knee towards your chest, then rotate it outward.
The Importance of Proper Form for Strength and Flexibility
Maintaining proper form during strength training and flexibility exercises is crucial for promoting longevity and overall health.
Importance of Proper Form
- Injury Prevention: Poor form can lead to injuries that may be acute or chronic, affecting mobility and quality of life. Correct technique ensures that the right muscles are engaged and minimizes undue stress on joints and ligaments.
- Maximized Effectiveness: Proper form enhances the effectiveness of exercises, ensuring that the targeted muscle groups are engaged and developed adequately. This leads to better strength, flexibility, and overall fitness.
- Functional Fitness: The ability to perform daily activities with ease and without pain is critical for maintaining independence as we age. Exercises that strengthen relevant muscles and improve flexibility contribute to functional fitness.
- Long-Term Health: Regular engagement in strength and flexibility training supports bone density, muscle mass retention, and joint health, all of which are essential for longevity.
Master Your Form
Proper technique in squats, deadlifts, bent over rows, crunches, and lunges is essential for maximizing effectiveness and minimizing injury risks. Common flaws such as poor posture, improper weight distribution, lack of core engagement, and incorrect stances can significantly impede performance.
By understanding and correcting these mistakes, individuals can enhance their strength training routines, leading to improved overall fitness and well-being.
Maintaining proper form during strength and flexibility exercises is essential for injury prevention, maximizing effectiveness, and promoting functional fitness. Common mistakes, such as those observed in squats, deadlifts, lunges, rows, and crunches, can undermine these benefits and lead to long-term issues.
By focusing on correct form, individuals can enhance their physical capabilities, improve their quality of life, and ensure a healthier, more active lifestyle as they age.
Incorporating these principles into everyday movements will not only lead to better exercise performance but also facilitate better posture, balance, and overall health. Visual aids can greatly assist in understanding proper form and technique, providing clear comparisons to help individuals avoid common pitfalls in their exercise routines.
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1 comment
I’m 66yr young and been doing Cross Fit classes and using my Sunny rower at home. This article is brilliant. Thanks.