When it comes to lifting weights the most important thing is having the proper form to prevent injury + if you know how to do the exercises correctly you will feel more confident in the gym!
I'm going to demonstrate the 3 exercises I see most commonly done incorrectly, proper form and ways to work on improving your form if you can't seem to get it right!
Lat Pull Downs
Incorrect: Most often you’ll see people sitting straight up, pulling the lat bar too far in front of their chest, straight down parallel to their upper body. When doing it this way you are using your arms to perform the exercise rather than using your back or more specifically your lats to move the weight.
Slightly lean back about 30 degrees or so. This will put a slight curve on your lower back
Stick your chest out.
Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Upper body should remain stationary and only the arms should move.
Tip: Concentrate on squeezing your back muscles and squeezing your shoulder blades together.
Incorrect: People often lean their upper body too far forward, and their stance maybe too narrow or wide.
Stand with your feet shoulder width apart.
Push your butt/hips back as if you were sitting in a chair.
Keep your head and chest up, and don’t lean too far forward
Tip: Use a TRX to practice proper squat form, this helps keep your upper body up right while also allowing you to go deeper into your squat.
Also practice going from sitting to standing from a bench focusing on pushing straight up through your feet as if you were driving the top of your head into the ceiling,
3. Bicep Curls
Incorrect: Two common mistakes people make when doing bicep curls are bringing your elbows too far forward and swinging the dumbbells using momentum to curl the weight up instead of isolating the bicep to do the work.
Stand with a staggered stance and core tight to prevent your upper body from swaying
Keep your elbows and upper arm by your sides
Curl the dumbbell without swinging or using momentum to preform the exercise
Tip: Do bicep curls with your back against a wall this way you can not swing the dumbbell behind you and focus on keeping the back of your upper arm against the wall.
if you are already over thinking it and feeling like you have no idea what workouts you should do head over to The Ladies Locker Room on Facebook.
Once you join the group there is a link to my online locker room that is packed with HIIT workouts, strength training workouts and more!
If you are still feeling intimidated by the gym check out my program Slay the Gym in 60 Days. A complete guide and workout plan so you can walk in the gym confident with a plan in hand knowing exactly what workouts to do, with demo videos for every exercise and weekly trying videos teaching everything you need to know to get results in the gym.
If you would like to know more details about the program head here.