By Maya Carducci
Starting your fitness journey is fun and exciting; however, in order to make sufficient progress in the gym, proper form is essential. Proper form is key to activating the correct muscles and preventing any injuries. Here are some common beginner form mistakes to spot and how to fix them.
Knee Valgus. This is, essentially, when your knees start to angle inward while doing exercises such as lunges or squats. This is detrimental to your knee muscles and joints, therefore, it should be avoided when performing exercises. To fix this, simply aim to keep your knees in line with your feet, generally shoulder width apart, and push them outward instead of inward when performing exercises.
Hyperextension of back. This is common when doing exercises such as deadlifts or overhead press. Hyperextension of the back can cause lower back pain during and after your exercise. To fix this, brace your core while doing your movements and be sure to lift with a weight that is not too heavy.
Using momentum. Swaying too much and using momentum is common when performing many upper body and some abdominal exercises. Doing this will not target your muscles as much due to the use of momentum. A few ways to fix this are bracing your core, planting your feet, using a comfortable weight, activating your target muscles, and moving slow and controlled.
Overall, it is important to be mindful of how your body feels while performing exercises. The reason for mirrors in the gym is to help you check your form. Always make sure you are starting with lighter weights and gradually work your way up to heavier weights in order to ensure correct form and comfortability.
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