COMMON WEIGHT ROOM BLUNDERS - Peak Performance Physical Therapy
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Aug3rd 2015

Weightlifting is incorporated into many different sports. Strength training is important for many different reasons such as increasing bone strength, boosting your stamina, and even sharpening your focus. However, like all training, if it is done incorrectly there can be some serious repercussions. Our Personal Trainer, Angie Spayde, spoke with us on common mistakes made in the weight room.

Bicep Curls

“The most common mistake I see in the gym is a person using their body weight & momentum,” says Spayde, “As apposed to using the right weight to isolate the muscle.” “There should be no strain involved when you are lifting weights.”

“This is an example of good form. There is control, the back is straight and not rounded, and the core is tight.”


“This is an example of very bad form. Notice how I am using my arms to swing the weights up, thus curving my back.” “Here’s a tip to prevent this bad form,” says Spayde, “Glue your elbows to your sides don’t move them. This should force you to use the bicep muscle you are trying to isolate.”

Tricep Kickbacks

“Here an example of good form for Tricep Kickbacks. I am controlled, my back is straight, and my shoulders do not move.”

“These are some classic examples of bad form that I ALWAYS see. Notice in the picture below how my back is rounded, and I am using my entire arm to extended into a ‘Superman’ like pose. Doing this repeatedly and with too much weight could can cause injury to your shoulder,” says Spayde.

“Here is another classic example of bad form. Watch how my elbows are way too low, and this makes me swing my arms to create momentum. With this form you are not achieving anything in your triceps.”

“It’s so important to remember,” says Spayde, “that whether you are just starting to lift weights, or you are a seasoned pro, to choose the right weight for you. The point of weightlifting is not to feel sore for days, and test your body by saying ‘How many reps can I do? With how much weight? In this amount of time?’ That is the mindset that will cause serious injury. You need to go slowly, and chose as weight that may feel light to you. You know your body better than anyone, so don’t force yourself to go the next weight up because of pressure. Stick to what is comfortable to you, and you will gain the strength and stamina you desire.

*The exercises above are for educational purposes and are not to be taken as medical advice.