With gyms and fitness facilities once again full of participants, it is painfully obvious how relevant the position of the personal trainer is to the member. A quick observation of common exercises performed by members identifies that far fewer people know how to execute typical fitness activities correctly than those who do. While many professionals realize that most people do not perform proper exercise technique, it is understandable why this occurrence is so common among America’s fitness centers: 1) most people were not instructed properly and simply mirror what they see others do in the gym, 2) for many there is no period of acclimation and proper form progression, and 3) the weight selected often exceeds the strength of the participant thereby leading to stability and prime mover compensations and faulty movements. Without proper instruction and skill acquisition leading to correct motor patterns, the movement performance during even fundamental exercises is likely to be incorrect. Each exercise has common biomechanical errors which often are a combination of limited ROM, excess momentum, and/or incorrect joint movement. Usually these errors can be categorized and easily identified for corrective measures. The following groupings cover the majority of the problems.
The Half and Half
Likely the most common error performed in exercise is an incomplete repetition. This is demonstrated routinely by the limited range used in many exercises. Performance of the quarter leg press, half of the half squat, or the bicep curls or pull-up with the elbows that never extend are some familiar examples. All too often, new (and experienced) exercisers attempt to lift resistance that is excessive relative to their capabilities. Whether it’s the need to be seen lifting more resistance or simply biomechanical ignorance, the limited range also provides limited results and can lead to strength imbalances and reduced ROM. An obvious fix here is to initially lower the resistance and practice complete range repetitions.
What’s that Behind your Head?
Whether performing lat pulldowns or pressing a straight bar, resisting loads behind the head is a contraindicated movement pattern. It is well documented that both exercises lead to more problems than can be justified by the benefit and therefore should always be avoided. Some argue “isolation” as a purpose for the action but research has denied this claim and also demonstrated improved recruitment via closed chain front load activities. Therefore both exist as low quality – higher risk, antiquated exercises and should be performed in the front of the body.
The Pelvic Push
The use of hip flexion and extension to generate momentum is another widespread compensatory action for those lifting too much weight. Hip extension is very common for momentum and reduced ROM during bent over rows, bench press, bicep curls, side raises and seated rows; just to name a few. General weakness in the prime mover triggers momentum assistance via hip and back extension; both of which are undesirable. Hip flexion as a cheat mechanism occurs more frequently during activities such as the tricep pushdown and abdominal exercises. The easy fix for these exercise errors is to lower the resistance to the level that can be controlled without utilizing the hips.
Erector Gone Bad
The round back is always a poor biomechanical action when lifting resistance. A flexed spine during rows, deadlifts, rear deltoid flyes and squatting places undue stress on the spine and can cause significant acute and chronic injury. Weakness in the trunk stabilizers and inadequate ROM in the hip extensors are two frequent problems leading to the act. Verbal and physical cues, reduced loading and corrective activities aimed at flexibility and core stabilization can promote improved technique and reduced risk.
Knee Gone Wild
The forward movement of the pelvis during hip and knee flexion causes tibial translation and adjustments toward anterior chain recruitment. Lunges, squats, step-ups, and Bulgarian squats are common exercises frequently performed incorrectly via forward knee translation. For lunges, the correction is often accomplished by taking a broader forward step and lowering the pelvis earlier in the movement. Squats often require increased hip flexion, particularly during the initial movements, while step-ups often need a broader forward step foot and greater posterior range in the descent leg to account for the femur length. Bulgarian squats usually need a combination of both posterior movement of the pelvis along with a broader forward anchor. Hopping the forward foot out initially along with “sitting” the hip back will correct the problem. Test all the above with a simple toe tap – no tap means excessive anterior displacement and dorsi flexion.
Personal trainers should identify biomechanical errors and exercise technique problems including exercise pace. While many personal trainers and fitness staff fear a level of confrontation when talking to exercisers, ethically speaking, it is part of the professional obligation. A tactful greeting is a simple way to identify the issue and start a dialogue to correct the problem. Passive communications will work optimally as the message is essentially optional. “Would you like to know a way to better recruit your...”, “Would you like to see a better way to do that exercise?”, “Interested in seeing how to make that more effective?” “I know a great way to increase results using that exercise.” Each of these start-up lines utilizes a passive tone and offers a needed solution without suggesting the person is an idiot or creating a defensive response. A practical suggestion is to initiate your techniques with women and older males, as they are more open to suggestions and usually will not feel threatened regarding their exercise expertise. Once you become fluid in your opening pitch move on to the younger “I know it alls”. If you demonstrate a level of referent power, backed by actual knowledge, people will respond positively to the suggestions and come to you for assistance. Being the local expert can go a long way in lead generation and establishing a large client base.
