Weightlifting is fun, right!? Well, only if our form is correct as our technique needs to be given priority so we can continue being active while remaining safe. Most basic exercises will consist of either a pull or push in both a horizontal or vertical plane. Based on that information, we picked out what we feel to be the four essential fundamental movements to understand and master as a beginner. Most basic exercises are variations of these four fundamental movements. Mastery over these exercises will help you go a long way in your fitness journey. Below we'll explain each exercise's purpose, what muscle groups are used, and the proper technique needed to perform them safely.
Squat
We've all heard of people throwing out their backs doing the most mundane things; whether it be while sneezing, picking up a pencil, getting out of bed, the list goes on and on. It's important to note that each scenario is not the reason why the injury occurs. It is the repeated action with poor technique that eventually leads to an injury. Squatting or any exercise, for that matter, is no exception. To avoid injuries, the right muscle groups need to be used during each movement. Squatting implies the use of quads, hamstrings, glutes, core, and calves. There are many variations of squats; however, the following ques are universal regardless of the variation. Stand hip to shoulder-width apart. Keep both feet firmly planted on the ground, pinch the ground with both feet creating an arch at your mid-foot. Keep the torso braced throughout the entire movement. Push your hips back while hinging slightly at the hip and continue to bend knees until thighs are parallel to the ground (pretend you're sitting on a chair). While standing, hips, and knees should rise at the same time until shoulders/hips/knees/ankles are completely stacked. Repeat.
Deadlift
When we think about picking up an object, most of us would bend at the knees and continue to bend at the spine. Often this movement is done inattentively. It's essential to keep joints stacked and in a proper biomechanical position during exercises that have the potential to expose your spine to injury. The deadlift, if practiced incorrectly can lead to blown out backs and bulging disks. The purpose of this exercise is to practice how to safely and efficiently pick up heavy objects. The primary muscle groups that benefit from this exercise are the glutes, hamstring, lower back, and other stabilizing muscles. We queue the deadlift much like the squat, with a couple of key differences. While deadlifting, stand hip to shoulder-width apart. Keep your feet firmly planted on the ground; think of your feet pinching the ground, creating an arch at the midfoot. Brace core throughout the entire movement, take a deep breath and generate pressure in the abdomen. Bend the knees slightly and maintain a neutral spine as you hinge from the hip. Pro tip: keep torso rigid while hips are hinging and knees are bending.
Bench Press
A client once asked, "I don't see why it's important to do push-ups; can we skip them?" I simply replied: “Have you seen the Life Alert commercial?! You don't want to end up on the ground saying, "Help, I've fallen... and I can't get up..." things got serious for a second, and then we both had a good laugh. In all seriousness, the bench press focuses on proper shoulders and elbow positioning throughout a horizontal press. The primary muscles used are Pectoralis Major, Pectoralis Minor, Deltoids, and Triceps. Start by stacking knuckles, wrists, elbows, shoulders. Squeeze shoulder blades together, slowly bring them down and away from your ears. Now begin lowering the weight while keeping elbows at 45 degrees away from your body. While lowering the weight, maintain knuckles, wrists, and elbows stacked in the vertical plane. Continue lowering until triceps or biceps are parallel to the ground. Reverse the movement by pressing up and repeat.
Row
The row is one of the key exercises for improving Upper Cross Syndrome, poor posture with shoulders and neck forward. Exercises like the Row helps to strengthen muscles that improve posture by aligning the spine. Better posture equals stronger healthier joints. Primary muscles used while rowing consists of Lats, Traps, Rear Delt, and Biceps. Rowing shares similar concepts with pulling, the only difference being we're now adding resistance in the opposite direction. Shoulders, elbows, wrists, and knuckle joints should remain stacked. Shoulder blades should remain retracted and depressed while rowing. While pulling, arms should stay at 45 degrees from the body. Once the elbow hits 90 degrees, slowly release the weight, keep shoulder blades and torso in the same position.
Closing
We'd love to cover all the exercises in detail, but that would take forever. So, we'll give a couple of examples of how to apply the concepts learned above. Look for similarities in movements; for example, the chest press is much like the shoulder press when broken down. Both are push exercises; one is a horizontal press and the other a vertical press. Any traditional press should focus on maintaining shoulder blades in the proper position (back/down) while keeping joints stacked during the movement. Arms should be at 45 degrees at the bottom of the press. As you push up, keep your knuckles, wrists, and elbows stacked until your arm is fully extended. Every new repetition is an opportunity to review and improve your form. Try filming one repetition, it's a great way to observe body positioning allowing you to make necessary adjustments. Practice makes perfect, and practice also creates muscle memory until the movement is second nature. Curious about how to fix poor posture? We'll cover that in our next blog titled: How to Fix Upper Cross Syndrome. For more resources on similar topics, click the link below:
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