80% of our new clientele at PPS are:
Newbie to novice lifters
Work at a desk all day
This means they are exposed to a higher risk of injury when lifting.
Most desk workers present themselves with common postural issues such as:
Stiff lower-back & sleepy glutes
Rock hard quads & tight hip-flexors
Rounded shoulders and a cranky neck
So it makes sense to address these issues from day 1 in the Gym, helping to ensure we get off to the best start possible in our lifting career (or it could make for a short one).
However there are at 3 really common movements a lot of newbies perform in the gym (mainly because they are simply & straight forward), that only work to make the above issues even worse. Increasing their chances of getting injured even further.
These are the:
Let’s touch on why you don’t need to perform these movements and what we recommend doing instead:
The ‘Back-Extension’ is designed to strengthen the lower-back.
As we touched on earlier, you probably already have a pretty stuff back from spending 8-10 hours slouched in a chair all day. What we should be doing, is looking to wake up and strengthen our glutes, so they can take some of the load off our lower-back.
Movements such as the Barbell Hip-Thrust. This movement teaches ‘hip extension’ and targets the booty (both for functional and visual purposes).
Tight hip-flexors & quads are the most common complaints from desk-workers & novice lifters in the Gym.
When we sit, our thighs are in a flexed position - this shortens the muscle and in turn can lead to a host of other issues such as ‘anterior pelvic tilt’.
Isolating our quads on the Leg Extension (which is a seated movement) should be a big no-no for now.
This may look cool and seem pretty easy to do but only exasperates the ongoing problem.
Try performing lunges instead. The ‘front-foot elevated’ lunge is a great movement - you are still working your quad muscles, but also training single stability/balance & getting a nasty stretch through your hip-flexors.
Everyone HATES lunges, but they are a must in any training program.
Ever felt like you had really tight traps and a stiff neck?
Me too - and so has anyone else who stares at a screen or their phone all day.
The shrug islolates these exact muscles and won’t help the situation at all.
What we need to do, is strengthen the lower-mid traps, helping to correct our posture and give our upper-traps some support.
The exercise to help with this, is a simply ‘Incline Shrug’ - try these instead of your conventional up-right shrug:
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