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When asked
about proper range of motion, most would reply that absolute
full range is the most effective – this is not always true.
This is an unfortunate and potentially dangerous misconception
to weightlifting. Full range of motion is not always the best,
or safest choice – yes you have a choice!
Flat barbell
bench press is a great example of an exercise being executed
in a dangerous manner. Most people bring the bar down, and
make contact with their chest, and then bounce it to full
extension. The correct form is to lower the bar so that your
arms are at a 90º angles.
The easiest
way to begin to train in this manner, is to pretend you are
performing the exercise on the ground. The ground would provide
the benefit of stopping your elbows at 90º angles.
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Another
exercise which is executed incorrectly is the barbell squat.
Range of motion is crucial during the squat, and most surpass
the safety zone. A consideration for individuals with sensitive
lower backs, is to not bend their knees past 90º.
When
lowering the weight, your thighs should go no lower than parallel
to the ground, and then back to standing position. The misconception
is that your buttocks should reach as close to the floor as
possible. This is incorrect and could damage your hip joint.
Going past the safe range of motion may cause injury to the
joint involved and provide no added benefit, so keep it safe
and effective.
It is
also highly recommended that you ask a trainer to asses your
form on these movements before progressing yourself. GO TO
IT!
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