A few weeks back I shared my top five picks for exercises commonly performed incorrectly. They were the plank, push up, squat, overhead dumbbell press and the bicep curl. Let’s round out that list with five more exercises often performed incorrectly. Good form is so important because incorrect form that is repeated can lead to injuries.  This week, let’s focus on: tricep extension, deadlift, lunge, crunch and woodchop. 

1 – Tricep Extension and Kickbacks

There are few different types of tricep extensions, today let’s look at the overhead tricep extension and the tricep extension. First off if you have any shoulder injuries, stay away from over head tricep extensions, especially when the elbows are flared out. In the tricep kickback people often perform a row which works the back instead of the tricep.

Correct it 

Beginning with the overhead tricep extension. Hold the weight vertically, lift over head and don’t flare elbows to the sides. Keep elbows in and press dumbbell overhead until your arms are fully extended with elbows pointing forward. Bend your triceps in a controlled movement and return to the start position. For the tricep kickback, I prefer to focus on one side at a time to ensure form stays in tact and back isn’t compromised. With a dumbbell in hand, bring one leg forward and hinge slightly forward from your waist with a straight back. With a bent elbow, lift your arm up into a row to get good positioning. Extend the tricep back until the top of your arm from the shoulder to elbow is parallel with ceiling and then come back down. Stay in control and keep your core contracted to protect the low back. 

2 – Deadlift

Deadlifts can cause injuries when performed incorrectly, particularly in the low back. This is generally when a person rounds the back when coming forward or bends too far forward or uses weight that is too heavy. If you experience extreme tightness in your hamstrings you may need to warm up your hamstrings, ensure they aren’t too tight and strengthen your glutes.

Correct it 

Newbies should begin a deadlift without weight and gradually strengthen your glutes and hamstrings and mobility in your hips and back. Transition to a two-to-ten-pound dumbbell. Stand hip width apart, stack your joints (knees, hips and shoulders) and keep your knees slightly bent as you begin. Keep dumbbells close to your body with palms facing toward you, and begin hinging forward from the waist. Keep your back straight and lower until it is comfortable depending on your range of motion. Return to start with straight back while squeezing the glutes and bring hips forward. Keep the movement slow and controlled.

3 – Lunge
Lunges can cause muscle strains or tears when performed incorrectly or when your knees are caving inward or outward too much because of poor posture or balance. Too much pressure can also cause knee injuries when the knee comes in front of the foot while lowering the lunge. 

Correct it 

With feet hip-width apart, toes pointed in front, contracted core -  step forward while taking care that your knee is over the ankle and your knee is not jutting in front of your toes. Pay close attention to your knee to ensure it isn’t leaning inward or outward. If you notice your knees drifting in our out, work on strengthening the muscles around your knee and glutes. Use a mirror to check your form - don’t lean too far forward and don’t round your back. Lunge slowly with control until you are stronger and ready for more intense lunges.

4 – Crunch

A crunch is basically a half sit up. There has been much controversy about the value of the  full sit up and the impact on your back. Sit ups are still the standard for many fit tests for law enforcement jobs, However, a half sit up is preferred especially if you are a beginner. Sit ups aren’t my favourite core exercise, but they still have value especially when beginning a core strengthening program. Common mistakes include placing your hands behind your head and pulling your head forward too much.

Correct it 

Lie on your back with bent knees and feet on the floor inline with your knees. Place hands either across your chest to opposite shoulders or at the side of your head. Think about having an orange under your chin to prevent too much strain on the neck. Slowly rise up as you lift your head and shoulders off the floor and return to the floor. Engage the core muscles as you lift up rather than using your head to lift you up. 

5 - Woodchop

The woodchop is one of my favourite standing core exercises, but is commonly performed with too much movement on the spine where you twist too much and round the back, putting excessive force on the low back.

Correct it

This exercise came from the action of cutting wood. It is a rotational exercise that focuses on your oblique muscles. Hold hands together in a fist or prayer position or progress to holding a dumbbell.  Externally rotate and reach arms from right hips to left shoulders. Take the focus off your back and visualize rotating side to side. Use your abdominals to pull and push you through this movement. Repeat on opposite side.

About Kimberly Hicks-RuttanI’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly.