Debunking Exercise Myths: Workouts That You May Be Guiding Wrong

As a fitness coach, ensuring your clients perform exercises correctly is paramount. Faulty technique not only hinders results but also increases the risk of injury. Yet, several common myths persist around strength training exercises, potentially leading coaches to provide inaccurate guidance. This article debunks these myths and clarifies proper form for key exercises, empowering you to coach your clients towards safe and effective strength training.

Busted Myths and Coaching Cues for Common Exercises:

1.Squats: Myth - Buttocks Should Be Lower Than Knees (ATG Squat):

Myth Busted: While achieving a deep squat with good form is desirable, the dogmatic "ATG squat" (where the buttocks dip below the knees) isn't universally applicable. Some individuals, due to anatomical limitations or mobility restrictions, may find this position uncomfortable or even risky.

Coaching Cues: Focus on maintaining a neutral spine, core engaged, knees tracking over toes, and a full range of motion without compromising form. Depth can vary based on individual flexibility.

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2.Deadlifts: Myth - Rounding the Back is Inevitable

Myth Busted: Rounding the back during deadlifts is often attributed to weakness or improper technique. While maintaining a perfectly flat back throughout the lift might be ideal, slight hinging at the hips is natural and can be safe with proper core engagement.

Coaching Cues: Emphasize keeping a neutral spine with a slight arch in the lower back. Engage the core to maintain stability throughout the lift. Focus on pushing the hips back as the weight descends and maintain a flat back throughout most of the movement.

3.Lunges: Myth - Front Knee Should Never Go Over Toes

Myth Busted: While excessive forward knee tracking can place undue stress on the knee joint, some degree of forward knee movement during lunges is natural and can be safe with proper technique.

Coaching Cues: Instruct clients to keep their front knee tracking in line with the second toe or slightly outside. Emphasize pushing through the front heel to drive back up to standing position.

4.Overhead Press: Myth - Locking Elbows is Dangerous

Myth Busted: Fully extending the elbows at the top of the overhead press is often demonized as a recipe for injury. However, with proper control and shoulder stability, locking the elbows at the peak of the movement is perfectly safe and allows for optimal muscle activation.

Coaching Cues: Encourage clients to maintain a controlled movement throughout the press. Focus on keeping the core engaged and shoulders stable throughout the lift.

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5.Bicep Curls: Myth - Isolation is Key

Myth Busted: While bicep curls primarily target the biceps brachii, they also involve other muscle groups for stabilization. Focusing solely on isolating the biceps can lead to inefficient movement patterns and hinder overall performance.

Coaching Cues: Instruct clients to maintain a slight arch in the lower back and keep the elbows close to the body throughout the curl. This ensures the biceps remain the primary movers while engaging the core and shoulders for stability.

Remember:

1. Individual variations in anatomy and mobility should be considered when coaching clients.

2. Proper form and safety should always take precedence over achieving a specific range of motion.

3. Observe your clients closely and provide personalized feedback to ensure they are performing exercises effectively.

Conclusion:

By debunking these myths and emphasizing proper form, you can ensure your clients experience the numerous benefits of strength training without unnecessary risk. This translates to better results, increased client satisfaction, and ultimately, a thriving fitness coaching business.

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FAQ:

1. What if a client struggles to achieve proper form for a specific exercise?

There are several options. You can modify the exercise to better suit their current limitations, provide alternative exercises targeting the same muscle groups, or gradually work on improving their flexibility and mobility to achieve proper form over time.

2. How can I stay updated on the latest strength training research and best practices?

Several resources are available, including reputable fitness publications, online courses from certified professionals, and attending conferences or workshops.

3. Is it okay to use weightlifting straps or lifting belts?

These tools can be beneficial for advanced lifters or those struggling with grip strength or core stability. However, their use should be introduced gradually and shouldn't be a crutch for improper form.

4. How can I address a client's fear of weight training?

Many people, especially beginners, might feel intimidated by weight training. Focus on education. Explain the benefits of strength training and dispel common myths. Start with bodyweight exercises or lighter weights to build confidence and gradually progress as they feel comfortable.

5. What are some resources I can recommend to my clients for learning more about strength training?

There are many credible resources available. Recommend reputable fitness websites or apps, books by certified strength and conditioning specialists, or online courses from qualified professionals.

6. Should I refer a client to a physical therapist if they have limitations or injuries?

If a client has pre-existing injuries or significant limitations that restrict their ability to perform certain exercises safely, consider referring them to a qualified physical therapist. They can create a personalized program tailored to their specific needs and limitations.