Fix Your Form for Better Results!
This is a tip that everyone needs to follow, but hates to admit it! Most of us think we have perfected our form and know what we’re doing when it comes to lifting, but the truth is, your form can always improve! Proper form will ensure you are getting the most out of your workout and prevent injuries. The best way to make sure you are doing your exercises correctly would be to schedule an appointment with an Exercise Physiologist to go over your routine.
You should check your form even if you have been lifting for YEARS!
No matter how much experience you have with exercising, even if you’re a seasoned vet in the gym, you should have an expert’s point of view and I’ll tell you why. Over time, our bodies find small adjustments and tweaks to make each exercise easier, which can happen slowly without you noticing how much it is affecting your workout. As these exercises become easier, our mind thinks we can increase the intensity by increasing the weight. This can easily snowball. Your form will break down to make up for the increase in weight while your muscle lacks the actual strength to lift. These changes in your form can quickly lead to injuries leaving you out of the gym for prolonged periods of time.
An exercise that I often see executed with incorrect form is the dumbbell front raise. This exercise is great for developing the deltoid muscle in your shoulder but can easily lead to a common shoulder injury. To do this exercise with proper form try doing it single-handed. Once the dumbbell reaches the top of the movement, hold the weight at the top for a one-second count and control the weight on the way down. Avoid swinging the dumbbell as the momentum will disengage the muscle from lifting the dumbbell and put a strain on your shoulder and elbow joint at the bottom of the movement.
Having an Exercise Physiologist review your workout program will help you ensure that you are performing your exercises properly. They might even be able to give you a few tips on how to reach your goals more quickly by showing you something new. For example, I suggest doing the front raise on a cable pulley to yield better and faster results for the deltoid muscle than dumbbell front raises. FREE personalized training is included in your membership so set up a consultation today!
Mark W., Exercise Physiologist at Dedham Health