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]]>Rounded Back During Deadlifts
This places unnecessary stress on the spine and increases the risk of injury. To fix this, focus on maintaining a neutral spine throughout the movement. Engage your core, keep your shoulders back, and hinge at the hips while keeping your back straight. Start with lighter weights to reinforce proper form before progressing to heavier loads.
Knees Caving in During Squats
This can strain the knee joints and compromise the effectiveness of the exercise. To address this, focus on activating your glutes and engaging your core. Keep your knees aligned with your toes throughout the squat movement. If necessary, reduce the weight and concentrate on maintaining proper alignment until you’ve built sufficient strength.
Improper Push-Up Form
Common mistakes include sagging hips, flared elbows, and insufficient range of motion. To improve your push-up form, start by engaging your core and keeping your body in a straight line from head to heels. Lower your body until your chest touches the ground or hovers just above it, and then push back up while maintaining control. If full push-ups are challenging, modify them by performing incline or knee push-ups until you build enough strength.
Incorrect Plank Alignment
A common mistake is allowing the hips to sag or lift too high, leading to poor engagement of the core muscles. To fix this, imagine your body as a straight line from head to heels. Engage your core, squeeze your glutes, and keep your shoulders directly above your wrists. This will help you maintain proper alignment and maximize the benefits of the plank.
Rushing Through Repetitions
By performing exercises too quickly, you sacrifice proper form and risk injury. Slow down and focus on the quality of each repetition. Emphasize the mind-muscle connection, feeling the targeted muscles working throughout the entire range of motion. This controlled approach will lead to better muscle activation and improved results.
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]]>Keep Your Back Muscles Engaged
While deadlifts are mostly a lower body workout, you still have to keep your back muscles engaged in order to make sure that your shoulders don’t just round forward, potentially causing injuries. Think of squeezing your shoulder blades together to engage your lats.
Chloe | Fitness (@chlof.it)Brace Your Core
To help stabilize your spine in a straight line while you deadlift, you’ll need to brace your core muscles. You can do so by taking a deep breath, filling your belly with air, and tightening your entire midsection before you lift.
Take Your Time
Deadlifts are a serious lift and shouldn’t be rushed. Do your best to think of each rep as its own separate lift, and take the time to check in and get your form right for each one.
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