- Not balancing pushing/pressing movements with pulling movements. An imbalance between the two will lead to a tightening and shortening of the pecs and anterior deltoids. Outside of the fact that this will have you looking like a hunchback, it will also lead to shoulder problems due the insufficient mobility of the scapulae/shoulder blades (Amongst a long list of other dysfunctions that can arise). To go along with this, a weak back will also limit your pressing strength. A strong back serves as the brakes and foundation that the pressing muscle work off of. Without them, they will fail and collapse. If you're currently lacking a strong back, set up your training in a 2:1 ratio of pulling to pushing.
- Using the leg extension, leg abduction, and other machines. Machines work you in a fixed path of motion, unlike what is demanded from you in athletic function and daily life. This leads to incorrect movement patterns being trained, which can lead to eventual injury. These machines also increase joint stresses. Take the squat and leg extension for example. During the squat, the knee experiences increases in compressive forces. Compressive forces serve to stabilize the joint. However, during the leg extension, the knee experiences shear forces, which can damage and destabilize the joint.
- Ignoring soft tissue, flexibility, and mobility work. Training and daily life habits can wreck havoc on your joints and soft tissue. If you do not address these issues, injuries WILL happen. Do not neglect improving these three areas. Moving properly will enable you to feel better and perform better.
No Nonsense Adjustments,
Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950
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