What Are The Common Wrong Positions To Avoid In Strength Training?
Common wrong postures in strength training can seriously affect training results and even lead to sports injuries. Here are some common wrong postures to avoid and how to correct them:
First, squats
1. Wrong posture:
– Internal knee buckle: causes increased pressure on the knee joint and is prone to injury.
– Back curvature: puts too much pressure on the lower back, which can lead to lower back pain.
Heel lift: indicates that the muscles in the buttocks and back of the legs are tense, limiting the extent of the squat.
2. Corrective measures:
– Keep your knees in the same direction as your toes and avoid ingress.
– Keep your back straight, core tight, and body balance.
– Make sure your heel stays on the ground, and if that’s difficult, try putting a small plank under your heel or using a weight lifting shoe for added stability.
Second, hard pull
1. Wrong posture:
– Back is not straight: resulting in poor power transmission, increasing the risk of lower back injury.
– Barbell position is too high or too low: too high will make the waist bear too much pressure, too low is difficult to force.
– Legs are not fully involved: the waist becomes the main force point.
2. Corrective measures:
– Keep your back straight, core tight, and eyes ahead.
– The barbell position should be placed above or slightly below the instep to ensure full force.
– Legs are fully engaged and pull the bar up through leg strength.
Third, bench press
1. Wrong posture:
– Improper wrist position: resulting in excessive pressure on the wrist, prone to injury.
– Excessive abduction of the elbow: placing excessive pressure on the shoulder, which can lead to rotator cuff injury.
– Waist off the ground: resulting in poor power transmission, reducing the training effect.
2. Corrective measures:
– Keep your wrist in a neutral position and avoid excessive bending or stretching.
– Keep elbows close to your sides to avoid excessive abduction.
– Keep your waist close to the ground to keep your body stable.
Fourth, dumbbell bending
1. Wrong posture:
– Rocking the body: reduces training effectiveness and increases the risk of injury.
– Improper elbow position: resulting in inaccurate force, affecting the training effect.
2. Corrective measures:
– Keep your body stable and avoid rocking.
– Keep your elbows close to your sides to ensure accurate force.
Fifth, plank support
1. Wrong posture:
– Waist down or hips up: lead to too much pressure on the waist, prone to injury.
– Shoulder not sinking: putting too much strain on the neck.
2. Corrective measures:
– Keep waist, hips and shoulders level to avoid falling down or sticking up.
– Lower your shoulders to avoid stress on your neck.
Sixth, other common mistakes
Improper grasp of the barbell: If the barbell is placed on the neck or shoulder blades incorrectly, it may result in neck or shoulder injuries. Make sure the bar is resting on the muscles above your shoulder blades, and pull your shoulder blades back with your elbows.
– Too fast during training: the process of muscle contraction and extension is not sufficiently controlled, reducing the training effect. The speed of the movement should be controlled to ensure that each movement is in place.
Neglecting warm-up and stretching: increases the risk of injury and reduces the effectiveness of training. Warm up and stretch before and after training.
In short, when performing strength training, attention should be paid to maintaining correct posture and movement norms to avoid the occurrence of the above common wrong posture. At the same time, the training intensity and frequency should be reasonably arranged according to their own conditions to ensure the safety and effectiveness of the training.
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