Fitness experts have shared the top five exercises people ‘always’ do wrong at the gym – and revealed why poor form can cause lifelong injuries.
American personal trainers Laura Kummerle, Amanda Diver and Josh Petrawski have helped hundreds of people achieve their fitness goals during their careers.
The trio recently came together to warn gym-goers not to do certain exercises the wrong way, as it can lead to severe back pain, shoulder injuries, sprained neck and tibia clefts.
Some of the best exercises people struggle with are squats, bench presses, deadlifts, rowing, and running.
Fitness brand Bloch recently worked with PTs to develop simple charts that people can follow when exercising.
Fitness experts have shared the top five exercises people ‘always’ do wrong at the gym – and revealed why poor form can cause lifelong injuries
American personal trainers Laura Kummerle (pictured), Amanda Diver and Josh Petrawski have helped hundreds of people achieve their fitness goals during their careers
1. Round your back during squats
Squatting is one of the best exercises highlighted by experts for incorrect form.
Dr. Laura Kummerle explained that “if the back is rounded or arched too much during a squat, it can increase stress on the lower back. If the knees droop inward, it can impact the hip, knees, and ankles.
To perform the “perfect” squat, Dr. Kummerle recommends making sure your back stays flat and you’re sitting with your hips back.
“You can change the depth, so the back doesn’t round while you learn the movement pattern. Make sure the knees stay in line with your second toe,” she advised.
Squatting is one of the best exercises highlighted by experts for incorrect form
2. Flaring the shoulders during a bench press
The second movement Dr. Kummerle says to pay attention to is the bench press.
“Spreading the elbows to the side during a bench press increases pressure on the shoulders. This can lead to shoulder injuries over time when performed with excessive loads.
During a correct bench press, the elbows should be 30-45 degrees out to the side and you should bring the bar to the bottom of your sternum or chest plate.
During a correct bench press, the elbows should be 30-45 degrees out to the side and you should bring the bar to the bottom of your sternum or chest plate.
3. Using incorrect form when doing a deadlift or hip hinge
“Allowing the back to round during this move can increase stress on the lower back, and performing more squats will skew other muscle groups,” Dr. Kummerle said.
“If this happens over time, it can contribute to weakness in the posterior chain like the glutes and hamstrings, which can impact how you move overall.”
When training, people should instead keep their backs flat and pinch the shoulder blades down slightly to engage the lats.
“Make sure the majority of the movement is coming from the hips and not the knees,” advised the professional.
“Allowing the back to round during this move can increase stress on the lower back, and performing more squats will skew other muscle groups,” Dr. Kummerle said.
4. Steer with the shoulders while rowing
Amanda Diver is professionally known as “The Rowing Doc” for her area of expertise – and entered the field after realizing the one mistake most people make while rowing.
“A lot of people lead with the shoulders or the head,” she revealed.
“Instead of starting with the legs, people push the head and shoulders back before straightening the legs. This breaks up the rowing motion so that less power comes from the legs, and it adds extra tension to the neck and back.
Dr. Diver recommended trying the “Top Quarter Drill” or the “Legs-Only Drill.”
“It emphasizes the legs, ensures the shoulders and neck are not overused, and allows the legs to do most of the force production for the movement.”
Amanda Diver is a professional known as “The Rowing Doc”, for her area of expertise – and she’s realized there’s a common mistake most of her clients make
5. Too many strides when running
Many often don’t consider their “form” when running, whether on the treadmill or off it.
But Josh Petrawski, fitness instructor and CEO of Sports & Fitness Exchange, revealed that poor physical shape can easily lead to chronic knee and hip pain.
“There are serious consequences for running the wrong way,” he said.
The most common error is “over-stride” where the foot lands too far in front of the body, causing a braking effect.
Another mistake is running with a heavy heel strike, which can increase the impact on the joints and potentially lead to issues like shin splints.
“To improve running form, focus on landing with a midfoot strike, maintaining an upright stance and keeping a short stride length,” Petrawski said.
