5 Exercises Performed Incorrectly And How To Correct Them

There are certain exercises that I see commonly performed incorrectly in the gym or in fitness classes. What’s concerning is that with repeated poor form, it can lead to injuries. Let’s take a look at my top five list and provide corrections. 

No. 1 – Plank

There are two planks with lots of variations - a full plank on your hands is generally done in yoga and is more challenging as your levers are longer then an elbow plank. People lift their gluts up into a downward dog or inverted-v position, or arch their back and dip their head downward. This can put extra strain on the lower back and neck.
Correct it 
Stand against the wall with your head, shoulders, butt and heels touching the wall. Maintain this same position as you move the plank to the floor. Keep your body in a straight line from your heels to your head and keep feet hip-width apart.  Place elbows directly under your shoulders, brace your entire core including squeezing the glutes. Check your form by performing the plank in front of a mirror and self-correct. Or, have a partner or family member place a broom handle on your back! It should touch your head down to your feet, similar to the wall. 

No. 2 – Push up

The push up is the one exercise I see most often done incorrectly, but I place it as number two because the same form as the plank applies to the push up. Common form errors include head dips, arched back, hips sticking up and flared elbows. 
Correct it 
Begin in the same position as the plank. Unless you are performing a tricep push up, place hands a little wider than your shoulders. Squeeze your glutes, bring your head inline with your back and engage the core. Don’t let the push up scare you. There is a push up for everybody. Begin with a wall push up, transition to a box push up, and an elevated push up on a box or coffee table. When your core, back and chest is stronger progress to the next level by doing a one-leg bent and one leg straight and alternate sides and then transition to both legs straight.

No. 3 – Squat

Common errors on squats include bending forward and bringing the weight into knees, not squatting low enough and allowing knees to cave inward. If you’ve ever watched a young child do a squat they make it look so easy, but it is harder for adults especially when we spend so much time sitting and collapsing the chest as we work on computers, handheld devices and watch TV or play video games. 
Correct it 
Stand tall with your feet hip width apart. Place a chair behind you, put your weight into your heels and sit down until your glutes gently touch the seat of the chair. Keep weight evenly distributed between left and right side unless you are performing a more challenging one-legged squat. Keep head aligned with your spine, back flat, hips back, bend your knees and keep them stacked over your ankles. Your knees should not drop in front of your toes and thighs parallel with the floor when in squat position.
If you have poor ankle or hip mobility, modify by widening your stance, turn toes out a bit and knees follow your toes to allow space to squat lower. Or, try slightly elevating heels with a piece of plywood or roll the end of a yoga mat.

No. 4 - Overhead Dumbbell Press

People tend to arch their back and flare elbows which can cause shoulder mobility issues and lead to injuries. 
Correct it 
Stand straight and don’t lean forward or back, this will help maintain shoulder mobility. Keep elbows tucked in to the sides of your body and palms facing each other. As you lift overhead bring your shoulders beside your ears, if this is too challenging work on shoulder strength and mobility. Level down this move by standing against a wall and raising your arms overhead without weights. 

No. 5 - Bicep Curl

Using the strength of your back to perform a bicep curl is a common error in fitness classes and can lead to back injuries. People also tend to use hips and shoulders which again can lead injury. Finally, using weight that is too heavy can compromise the back as your bicep can’t do the curl and your back takes over.
Correct it
Don’t make the bicep curl more difficult than it is. Keep it simple. A bicep curl is performed using only the elbow joint. Stand tall about shoulder width apart with hips stacked over knees and ankles and keep your back flat and look ahead. Pin your elbows to the side of your body. Increase weight slowly and regularly check form in a mirror.

About Kimberly Hicks-Ruttan
I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly.