With the New Year now almost a distant memory no doubt a fair few of us have made New Year resolutions to joining a gym get rid of the Christmas excess while also in the process getting healthier and fitter.
UK online sports equipment retailer, Sweatband.com,
has been conducting an on-going research project into the exercise habits of Britons. A poll by 942 fitness professionals to date has revealed the 10 most common exercises done incorrectly by those looking to get fit exercise enthusiasts and gym goers. Top of the list was the bicep curl (64%), followed by crunches (61%) and chest press (58%).
The poll respondents were asked ‘What are the most common exercises that you see performed incorrectly?’ they were provided with a list of options and had to select five from the list they then had to stipulate the most common errors seen performed for each of their chosen exercises.
After the data was collated the top ten exercises with the most common errors stack up as follows:
Bicep Curls (64%) – lifting too heavy a weight, meaning focus moved to the shoulder instead of bicep.
Crunches (61%) – putting too much strain on the neck.
Chest press (58%) – Failing to squeeze the chest muscles together and keeping the shoulders back and when bringing the dumbbells together.
Squats (57%) –putting too much strain on the lower back due to poor posture and not enough emphasis on the legs.
Lat pull down (55%) – when pulling the bar down it should be to chin level and the front of the body, not the back of the neck.
The plank (53%) – to avoid stress on the lower back keep the glutes and abdominals taught and the body straight, the body shouldn’t ‘sag’.
Bent over rows (36%) – straining against too much weight while hunching your back.
Leg press (47%) – when going down people added too much stress to the lower back by going ‘too deep’ and on the coming up locking their legs.
Leg lifts (43%) – the misconception that this exercise worked the abs when in fact it works on the hip flexors.
Lunges (39%) – incorrect posture by putting pressure on the ball of your foot with the knee over the toe.
The last question on the poll was asking the respondents to list the reasons they believe for the incorrect exercise postures and executions. The main reason stated, with 44% respondents agreeing, was that people were simply ‘trying to do too much’, some respondents went further with 39% stating a ‘lack of education’ and a further 32% saying gym users ‘trying to impress their peers’ was to blame.
Sweatband CEO, Maz Darvish, commented on the research findings to date saying:
“You see all kinds of techniques undertaken when exercising and these techniques are often incorrect. Not only does this mean people are failing to get the most out of their workout, but it can also lead to serious injuries. It’s important to get your posture correct. If you’re unsure, ask one of the instructors in the gym. If you’re doing a home fitness
routine, it’s worth doing some research to make sure that you’re optimising your routine. If in doubt, you should reduce the weight. Quality not quantity is the key when it comes to working out.”