Top Form Mistakes in Group X Classes
As a Group Exercise instructor, I have the honor or leading workouts to small to large groups in a class setting, with clients that range from beginners to advanced. The personal trainer in me can be a Form Nazi, so I sometime may be a little excited when it comes to this subject but only because I care about my students and I don’t want to see them in pain or even worse injured.
There are many reasons why form can be important. One one hand, as I just mentioned, it can cause pain and eventually injury, but on the other hand, it slows down results that clients are so eager to achieve, by allowing them to take the path of least resistance, and sometime chatting their way through a movement without even realizing it.
Here, in my video, I explain the Top 4 Form Mistakes I see being made in a group exercise class setting:
- Squat – I mostly see class participants leaning to far forward, allowing the knees to shoot out in front of the toes, with all of the weight in the toe, and heel lifting of the ground. This is putting all of the impact on the knees and can cause major harm. To correct this, you need to drive the weight into the back of the heels, allowing your toes to wiggle freely, head and chest up high, shoulders back.
- Plank – I usually notice students hips driving into the air, with shoulder being by the ears and way behind the line of the arms. The forces most of the weight to be carried by the upper body instead of the core, glutes, hip complex, etc. This is why I normally see arms shaking. The fast way to correct this mistake is by bring the shoulder forward so that they are directly on top of the wrists and elbows. squeezing the shoulder blades and glutes.
- Lunge – I often see my class splitting the legs so they aren’t wide enough apart in both width or length, which causes lack of stability and knee impingements from knees shooting too far forward in both the forward and back leg. To correct, start out with hip width stance, pulling one leg behind while still keeping that “train track” width. Forward and back legs should be far enough apart, so that way when you drive the knees down towards 1 inch from the floor, they will be at 90 degree angles, with ears, shoulders and hips all in one straight line.
- Check out my video for these examples as well as a common weighted mistake I see often with over gripping/wrist issues & bicep curls.