Many people jump into exercise programs without the prerequisite strength and coordination needed. While I applaud anyone for getting started, the reality is that most online workout programs and YouTube videos aren’t designed for beginners. Training incorrectly doesn’t always result in injury, but it always leads to the formation of bad habits, something we often have to un-train in the first few weeks of working with someone in our personal training and small group personal training sessions at AIM Athletic.
In both personal training and our small group sessions, we emphasize proper movement patterns to build a strong foundation before progressing to more complex exercises. This is especially important in active rehabilitation, where movement quality directly impacts recovery. Here are some common exercises we see done incorrectly and how we help members at AIM Athletic refine their technique.
Turkish Get Ups
With the rise of kettlebell training, it is not uncommon to see someone struggling through Turkish get ups. This movement is great for full body strength, stability, and a metabolic stimulus, but it is technically complex. Instead of jumping straight into the full movement, we break it down for our members, training each component individually first. Whether in a personal training session or a small group setting, we ensure members master the reverse lunge, half kneeling windmill, bridge, and arm bar separately before integrating them into the full movement.
Hip Thrusts
Hip thrusts are a staple in many programs, but they are often executed poorly. A common mistake is simply lifting the hips up without focusing on true hip extension, leading to excessive lower back engagement instead of glute activation. At AIM Athletic, we cue members to tuck their hips slightly at the bottom and focus on driving the femurs back while extending at the hips. We often start with bodyweight hip thrusts or banded variations in our active rehabilitation programs before progressing to loaded thrusts in personal and small group training.
Abdominal Work
The pursuit of six pack abs leads many to perform crunches and leg raises with poor mechanics. We see a lot of compensation through the hip flexors, which reduces the actual engagement of the abdominal muscles. In our training sessions, we educate members on how the core functions in flexion, extension, and rotation and ensure they are maintaining a neutral spine with their lower back pressed into the floor for true abdominal activation.
Bench Press and Rows
Both of these fundamental strength exercises often become more of an arm workout than a chest or back exercise. In our small group and personal training sessions, we emphasize proper scapular positioning, keeping the shoulders pulled back and stable during presses and focusing on shoulder extension rather than elbow flexion during rows. We use cues like “pull your elbows down” for presses and “pull towards your hips” for rows to reinforce proper technique and muscle activation.
If any of these mistakes sound familiar, do not worry, you are not alone. At AIM Athletic, we help our members refine their technique in both one on one and small group training, ensuring they move efficiently, build strength safely, and maximize results. If you are looking for expert guidance in Langley, whether for general fitness, strength training, or active rehabilitation, we would love to help you train smarter. Reach out to us to learn more about how we can support your fitness journey.
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