Dr. Yolanda Fisher (Osteopath)
THINGS I SEE DONE WRONG AT THE GYM
The primary movements within weight training/powerlifting are the squat, deadlift, bench and military presses (this is not an exclusive list and depending on the goal of the lifter, other lifts and accessory work may be added/taken away). While muscular strength serves to stabilise and support our joints, as with everything, technique is the key. Poor positioning and repetitive movement has the capacity to create unnecessary friction and overload, and can lead to injury. For anyone who is a lifter, you know the addiction that develops.
Being sidelined by injury is not an option.
THE DEADLIFT
the Hip Hinge
With the power of the lift originating from the back of the body (the posterior chain) and combined extension motion of the hips and upward pull/bracing of the upper back and arms, the deadlift is primarily a hinging-movement.
This means, at the top of the lift, the hips must be near full extension with a slight posterior/backward rotation through the pelvis for full muscle engagement. Being able to ‘hinge’ through the hips, enables the hamstrings and gluteus muscles to stretch and fully contract (a large part of this comes from the available flexibility within the hips).
In order to be comfortable with the deadlift, people must first master a simple ‘hip hinge’- this is the biggest ‘error’ I see when it comes to the deadlift. Often, where this hasn’t been mastered in the early learning phases, people will tend to over compensate by extending and arching through their low back at the top of the lift.
For the most part, this poses minimal risk, however on occasion this has the potential to cause discomfort through the low back by approximating the lumbar facet joints creating irritation and in extreme cases, sensitivity to the nerves of the low back. Over time it also creates an increase in lower back muscle tension, as opposed to an increase in strength.
Activate Your Shoulders and Upper Back
It is rare that I see people fully engaging through their shoulder blade (scapula) stabilisers and upper back during the dead lift. From personal experience, I know I have paid attention to my technique when my upper back feels as worked as my gluteus and hamstring muscles the day following a session of deadlifts. Remember to draw the shoulder blades together and slightly down the back.
This is as common in the squat as it is in the deadlift.
THE SQUAT
When we do a barbell back squat, a very useful cue is to visualise like we are ‘bending the bar across our shoulders’ and pulling it downwards as we come up out of the squat. I find this incredibly useful to ensure I am bracing through my upper back and engaging my latissimus dorsi muscles. This is aided by ensuring the hands are placed close to the shoulders and elbows pulled back, down and in towards the body.
For the most part, I tend to see people struggling with the form and technique of the squat more than the deadlift. Common indicators of this are heels lifting off the ground (at all times during a squat, heels should be pushed into the floor); knees rolling in (often highlighting inactivity through the hip abductor muscles) and not going low enough into the squat(often the case of ‘too heavy, too soon’).
When the full range of motion of a lift is not taken full advantage of, the complete capacity of the muscle is not utilised and hence increases in muscular and strength gain are hindered. Conversely, technique must be correct before we reach for end range movements, to ensure that we’re not training poor muscle activation patterns.
WARM UP
I lose count of the number of times I observe people going straight into heavy compound lifts with no warm up and targeted muscle activation.
The warm up is one of the most important, if not the most important part of any work out.
The warm up is the foundation!
I endeavour to warm up for at least 15 minutes before every work out; getting my heart rate up through gentle cardio, taking each joint through their full range of motion, activating the main muscle groups I will be using during my session and ensuring I do a few ‘warm up sets’ of my main lifts before I add any considerable weight.
An established warm-up routine sets the basis from which the workout can continue and ensures the chances of injuries are decreased. I feel the warm-up is as important as the actual workout and definitely a topic for further discussion.
To bring it all together, ensuring accurate and refined technique lessens the chance of injury and ensures the muscles you set out to target are being specifically and efficiently worked. If any of the common mistakes highlighted above resonate, or you don’t feel comfortable in any of the main movements of weight-lifting, invest in some quality guidance and reach out if any niggles present.
Mobility of the muscles and joints are paramount in ensuring polished technique and effective weight lifting.