Let's Fix Your Form!

Lifting weights and being strong is such an empowering feeling, however, it doesn’t happen overnight.

My philosophy is to nail the basics first.
It’s important to have performance goals in mind i.e. “I want to squat X amount of weight by X time”. But you’re not just going to be able to waltz in and pick up a 100 lb. bar - it takes time, consistency and patience. Remember that we all start somewhere! 

Targeting the correct muscles.
When you focus on using correct form when exercising, you’ll notice that it’s easier to target the correct muscles. Feeling an exercise somewhere else that what it’s designed for? There’s a good chance you might be performing it wrong! For example, when performing a deadlift you’ll want to keep your back in a neutral position while lifting the weight. Doing this will help you to target the correct muscles involved in the lift.
Unfortunately I see many people in the gym rounding their back when lifting the weight. This is not only dangerous and could cause injury but it also will place a lot of extra pressure and strain on your spine and back muscles.

Injury prevention.
This is one of, if not the most important aspect of getting your form right! Having correct form will ensure you are doing your best to prevent an injury in the gym. Let’s face it, if we get an injury this can set us back weeks or months in some cases, hindering any progress you may have made. 

A common form mistake I see people making is the “butt squeeze” and pushing their hips forward at the top of the squat. When you ‘butt squeeze’ this can cause your spine to go into hyper extension which can cause irritation to your lower back and lead to potential injury by adding added force in an unnatural direction. Your glutes are most engaged and under tension in the bottom position of the squat aka when you’re standing up your glutes are not under the tension as they were in the squatted position meaning it’s not necessary to squeeze in the upright position of the squat.

Building your foundation.
Building a base for your exercises is super important, a lot of people I see just want to add extra weight quickly but this is where things can go wrong. When wanting to progress with your lifting weight is recommended increasing your reps first and making sure you can safely do all reps without exhaustion. After this, you can then increase the weight slowly.

Nailing the key lifts.
I’ve touched on this a little already but nailing your key lifts will ensure you can progress with your training. In my programs I like to add in a lot of different variations involving key lifts. I’m talking about squats, deadlifts and hip thrusts as these will help you develop that feminine and strong physique! 

Improving your strength.
Performing your key lifts regularly will help you to continue working on your strength. You might see squats in your program multiple times a week on some occasions and this is so that you can continue to progress with your strength gains. It’s pretty much near impossible to progress with your strength if you are not performing your key lifts regularly.

Remember the only person you should be comparing yourself to is YOU! Focus on getting the basics right first and progress in your own time.

Join my Coaching to become the strongest, most empowered version of you!