Without the right know how you can seriously hurt your body while lifting weights. Below, are the 10 most common mistakes you have been making every since you started lifting.
1. Jerking Your Neck and Head While Doing Crunches
Most people complain about neck pain while doing crunches. This can happen if you find yourself yanking your neck and head instead of lifting your body using your abdominal muscles. To help you avoid jerking, place your thumbs and fingertips behind your head, without lacing them together.
You should also work on keeping your shoulders calm while keeping your elbows out wide. While you curl, maintain this posture, your lower back should feel weightless. As you lift your body, you short exhale through your mouth and inhale through your nose.
2. Using a Pull Down Bar the Wrong Way
A pretty common mistake that many lifters make is using the pull-down bar the wrong way. Most people mistakenly pull the bar directly down, rather than towards your chest and torso. This mistake can take mere seconds to do and can put you at risk of injury. Another error that people
make is rocking your body with the bar as you lift. This technique uses your body, rather than your muscles while lifting the bar.
3. Arching Your Back While Doing a Bench Stress
Most weight lifters do anything they can to try and add on weight, such as squirming and arching their backs. However, what many people don’t realize is that the amount of weight you raise above your chest doesn’t mean anything to how strong your chest muscles will become. The more you arch your back, the more you are at risk of injury.
To bench press correctly, you should try keeping your back as straight as possible while lifting.
4. Taking Your Hips Off Support Pads While Doing Leg Curls
Try watching other people use a leg-curl machine, you’ll notice that their legs will kick toward their butts, their butts stick up two inches, and their hips come off their support pads. Even though this is a simple mistake, it’s an easy way of taking work from your hamstrings and putting it on your hip muscles. In order to prevent this, raise your upper thighs only a small amount off the ground before you kick upwards. This way, you can make your hamstrings work harder.
5. Dropping Weights
One of the most important rules when lifting is to never drop weights. Not only can you damage the weights themselves, but you can also hurt yourself and other people.
When you’re zoning out, make sure you have a spotter or someone that can help you. If you don’t have a spotter or lifting buddy, you can end up severely injuring yourself, or you can accidentally hit someone with your weight set and injure them.
6. Sitting Up Too Fast
Sitting up too fast is a common mistake after a workout on the floor. Getting up too quickly can make you dizzy and affect your blood pressure. The main reason why you want to avoid this type of movement is if you’re holding weight, you can lose balance and create too much momentum, which may make you fall over and injure yourself.
7. Bad Posture While Rowing
Another common mistake that people make when lifting is having bad posture while rowing, such as drooping your neck and shoulders while rounding your back. Poor posture can damage your body, as well as your workout.
People also tend to lean back while rowing, which can damage your back. In order for the exercise to work and limit your risk of injury, you should work on keeping good posture. A rule of thumb to follow is: training with good posture leads to good posture. In order to row more properly, sit up tall and pull in your abdominal muscles.
Your knees should be bent and your upper body should be directly perpendicular to the ground. You should also allow your arms to stretch out in front of you without losing your posture. This way, when you pull the bar towards your chest, you can sit up taller and bring your hands in closer to your body.
8. Dropping Your Arms Much During Chest Exercises
During chest exercises, most people drop their elbows too far to the point that they nearly touch the ground. Even though your chest muscles may feel good doing this, your shoulder ligaments and chest muscles are at risk of snapping due to being stretched out too far. Additionally, when you lower your arms too much, you are at risk of pushing the head of your large arm bone into your shoulder socket.
Even though you may not feel pain now, the more you do it, the more you are at risk of causing, even more, pain to your body. Instead, yours should work on stop lowering your arms or elbows and keep them at chest level.
9. Leaning Too Far While Squatting
When you squat, if you put your knees past your toes, you can put too much pressure on your cartilage, tendons, and ligaments, which may cause a knee injury. In order to squat properly, make sure that your feet are hip width apart and your toes are pointed straight.
While squatting, you should also make sure that your knees bend down and up in a straight line. However, while you are squatting, you should make sure that you don’t squat too low and make sure that you press through your heels when you stand up. Snapping up from a squat too quickly can send too much pressure on your lower back.
10. Wrongly Performing a Lat Pull Down
Some lifters try choosing a weight that’s either too easy or too challenging. It’s important to choose a weight that’s in the middle, that’s not necessarily easy to lift, but at least poses as some sort of challenge. Make sure that while you’re sitting down, you wedge your thighs under the bar. Keep your abdominal muscles to help support your lower back and lean backward a few inches.
While you lift, make sure you keep the bar level and reduce swaying as much as possible. After your set is done, gently put the bar back without dropping it. If you immediately drop the bar, you can startle other lifters or cause injury to yourself and others.