Tips for keeping great form and developing functional movement patterns and stability:
- Always aim for a full range of motion on exercises. Always try to perform the full range of motion on an exercise, many times when training this just means using a lighter weight. If you cannot perform the full range of motion, then identify which muscles are tight and work on stretching them to improve flexibility or use self-myofascial release.
- Always follow a diverse training program with different exercises in many different planes of motion. Make sure that you push weights above your head, straight up from a bench, and straight out in front of you. Do pulling exercises from overhead, underneath you, on a side angle, horizontally, etc. Do lunges out to the side, laterally, forwards and backwards. Training in all of these different planes of motion ensures balance and keeps challenging your body for more functionality and limits the chance of an overuse injury.
- Most exercises require a neutral spine, so always keep your chest tall, chin tucked, and brace your butt and abdominals.
- Do not go too heavy at first. There is a time for beating the crap out of your body and sacrificing your form a bit, but that is done AFTER you have your foundation set. Even when I do max effort sets of 1-3 my form is still at least 95% solid or I will simply lower the weight.
- Identify tight spots on your body and stretch regularly, use techniques such as YOGA and PILATES to develop core strength and flexibility. These practices will greatly improve range of motion and allow you to develop proper movement patterns in the first place.
- Do deep tissue work with foam rollers, lacross ball, massage therapy etc. Mobilizing your fascia and rehydrating areas that have knots and scar tissue built up will greatly improve mobility.
- Start with a functional body-weight routine at first. Starting with just body-weight training will allow you to first make sure you can stabilize the resistance your own body can provide (which can be a ton) and will ensure that when you start hitting the weights, you have solid fundamentals. I would say that for the general population 75% of the work I do is bodyweight just to maintain overall health and fitness.
- Stay grounded from your feet up. This means staying connected to your feet and trying not to let your arches collapse in. You should always have an even distribution of weight throughout the heel, outer edge, and balls of your feet. Do not let your arch collapse or your feet distribute weight unevenly or the kinetic energy will weaken your body further up the chain, during an overhead press for example, your feet need to be set perfectly.
- Put 100% of your focus into the movement. Wherever your mind and energy goes is the type of body you will build. If you are all-over the place and performing sloppy half-assed reps, you will manifest this in your body. If you are focused 100% mentally and physically you will build a strong and grounded body. Focus as hard as you can, and then focus even more on your mind-body connection. Building and harnessing this connection is what training is all about, someone who has control of their body also has control over their psyche.
- Breathe effectively for proper form during functional movements, deep inhales and forced strong exhalation. Learning the proper way to breathe during a movement can help to brace the core and maintain spinal stabilization. A good general rule of thumb to follow is to exhale on the exertion, or concentric portion, of a movement. Always be mindful of your breathing and research and learn how to breathe for new exercises.
Contact Rachel if you would like more information about Personal Training or view her profile.
P: 020 412 46477
E: rachel@fitbodiescoaching.com.au