It is enjoyable watching an athlete kick a football, manipulate a hockey stick or dribble a basketball. This kind of skill is a product of hours at practice and hours at the gym and on field.
Practice and sound fundamentals determine how you react to in-game situations. But refining skill takes time.
This theory should also apply to weightlifting. In a perfect world, all gym lovers would workout, advance safely, and build their maximum power to push heavier loads without the risk of injury or using compensation patterns that won’t work to their benefit.
But in reality, this rarely happens. An exercise buff’s success depends how well he executes every rep. Plus, you want to perfect your weight lifting techniques to build muscle and minimise the risk of injury. To achieve this, we suggest that you follow these techniques:
The most common problem in doing a deadlift is the excessive pressure a trainee puts on their spine instead of having their hip carry much of the weight.
- Keep your spine aligned straight and force the movement all the way from your hips.
- Get the bar close to your shin as you begin the motion and keep your shin upright without having your knee positioned in front of the weight’s bar.
- While standing, suck in a deep breath - hold - grab the bar, and then drive up without over-extending during lockout.
The most common problems with squats include:
- Lifting on a rounded back,
- Risk of valgus knee collapse and
Most lifters failing to reach insufficient depth.
The Goblet Squat Instructions
- Hold a dumbbell laterally in front of your chest with both elbows pointed downward
- Sit stuck between your feet with your chest out/up
- Squat ass-to-ground with the hip-crease aligned below your knee-crease
- Finish with both elbows on the inner part of your thighs
- Carefully allow your upper body to slightly lean forward so you can maintain steadiness on your mid-foot
- Don’t let your back to arch forward - stay rigid throughout the lift
- Progress to heavier dumbbells over time
The shoulder pack is crucial for lifters who carry out upper body routines for shoulder health.
When packing your shoulders, pull them to your body, in the direction of your adjacent hip pockets. This will enhance scapular stability and will also prevent poor body posture and improve your performance in all the lifts including lower body workouts.Shoulder Packing Instructions
- Draw your shoulders in the direction of your opposite hip pockets when pulling in a vertical or horizontal directions.
- Repeat this shoulder pack when pressing in the vertical or horizontal directions
- Finally, cue shoulder packs when carrying out Squats, Kettlebell, Deadlifts, Swings, and any other lower body lifts.
By now, you must know that full range sit-ups are outdated and that they exert excess stress to the spine. That’s why you need the neutral spine position in all exercises. Regrettably, most trainees can’t achieve and maintain it.
Front Plank with Pelvic Rotation Instructions
- Get into the usual front plank on your toes and elbows.
- Move through as you ensure full lumbar hyperextension and hyperflexion by rotating your pelvis.
- Squeeze glutes and find a neutral position between the two extremes you moved in the previous step.
- You can apply this exercise to all of your lifts to reduce your risk of injury and keep a strong back.
Hip Hinge Pattern
For athletes who perform Kettlebell Swings, Deadlifts and Olympic lifts, the hip hinge is a very useful exercise. The hip hinge helps improve the posterior string (including hamstrings, glutes, hamstrings and back extensors), without back extension.
Instructions for Hip Hinge Drill on a Standing Position
Stand with your feet placed 8-10” apart.
Place one of your hands on your stomach and the other on your lower back .
Slightly bend both of your knees.
Push your hips back while bowing forward until you feel a pull on your hamstrings as you approach 90 degrees.
Ensure you back is flat and not round.
It is important to learn and master these movements, and apply them to your day to day training. With the above routines, you will become stronger over time.
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