Damien Kelly gives us a lesson in technique to get the most out of a workout.
They’re the old favourites – exercises we’ve done a thousand times – but are we doing them correctly? Get the most from your efforts with these top technique tips.
1. Push-ups
Why? The ultimate body-weight exercise for the upper body.
Common mistakes: Arching your back, dropping your head, not going deep enough, landing with thighs first and rising with the chest first.
Technique fix: Start on your hands and toes with your body horizontal. Lower with control, all the way to the ground. Your thighs, stomach and chest should all make contact with the ground simultaneously. Push off with your thighs, stomach and chest lifting at the same time (or leave your knees on the ground to push off, then lift them up to begin again).
Reps: 3 sets of 8 to 15.
Common mistakes: Arching your back, dropping your head, not going deep enough, landing with thighs first and rising with the chest first.
Technique fix: Start on your hands and toes with your body horizontal. Lower with control, all the way to the ground. Your thighs, stomach and chest should all make contact with the ground simultaneously. Push off with your thighs, stomach and chest lifting at the same time (or leave your knees on the ground to push off, then lift them up to begin again).
Reps: 3 sets of 8 to 15.
2. Step-ups
Why? They train the bigger muscles of the lower body.
Common mistakes: Landing too heavily on your step down, not straightening your leg as you drive up, hunching your back, not using your arms, not staying square through your hips.
Technique fix: Place your left foot flat on top of a 40cm- to 50cm-high step or bench. Drive your right leg up until the thigh is horizontal; your left leg should be straight. Lower back down with control, touch your forefoot to the ground softly and repeat.
Reps: 12 to 15 each leg.
Common mistakes: Landing too heavily on your step down, not straightening your leg as you drive up, hunching your back, not using your arms, not staying square through your hips.
Technique fix: Place your left foot flat on top of a 40cm- to 50cm-high step or bench. Drive your right leg up until the thigh is horizontal; your left leg should be straight. Lower back down with control, touch your forefoot to the ground softly and repeat.
Reps: 12 to 15 each leg.
3. Lunges
Why? The best exercise for toning your butt.
Common mistakes: Lifting your front heel off the ground, shifting your weight forward as you lower, front knee not staying over your ankle throughout, not taking a long enough stride.
Technique fix: Stand tall with feet shoulder-width apart. Imagine you are on train tracks: step your right foot a good stride forward along its track. Your back foot will be up on the forefoot and your front foot will be flat with the weight through the heel. Staying tall through your torso, lower your back knee to the ground. Touch lightly, then rise to the start.
Reps: 3 sets of 10 to 15 each leg.
Common mistakes: Lifting your front heel off the ground, shifting your weight forward as you lower, front knee not staying over your ankle throughout, not taking a long enough stride.
Technique fix: Stand tall with feet shoulder-width apart. Imagine you are on train tracks: step your right foot a good stride forward along its track. Your back foot will be up on the forefoot and your front foot will be flat with the weight through the heel. Staying tall through your torso, lower your back knee to the ground. Touch lightly, then rise to the start.
Reps: 3 sets of 10 to 15 each leg.
4. Sit-ups
Why? The best exercise for beach abs.
Common mistakes: Lifting your feet as you rise, hooking your feet under an anchor, going too high or too low, swinging your arms to propel you, not flexing as you rise (which means the hip flexors do the work not the abs).
Technique fix: You should never lie flat on your back or sit fully upright during a sit-up. Start on the ground but rise 10 degrees so your head and shoulders are off the ground. This is your lowest point. Flex up, squeezing your abs, causing your stomach to wrinkle. Stop at 80 degrees. Lower to 10 degrees and repeat.
Reps: 3 sets of 10 to 20.
Common mistakes: Lifting your feet as you rise, hooking your feet under an anchor, going too high or too low, swinging your arms to propel you, not flexing as you rise (which means the hip flexors do the work not the abs).
Technique fix: You should never lie flat on your back or sit fully upright during a sit-up. Start on the ground but rise 10 degrees so your head and shoulders are off the ground. This is your lowest point. Flex up, squeezing your abs, causing your stomach to wrinkle. Stop at 80 degrees. Lower to 10 degrees and repeat.
Reps: 3 sets of 10 to 20.
5. Squats
Why? Targets butt, legs and core.
Common mistakes: Not going low enough, losing your posture, lifting your heels, letting your knees fall laterally or travel forward past your toes as you lower.
Technique fix: Stand in front of a knee-height box, feet shoulder-width apart. Squat as though you are about to sit on a chair. Keep your gaze on the horizon, chest open, knees in line with your second toe and your weight in your heels. Lightly touch the box, torso tilted no more than 45 degrees. Push through your heels to rise.
Reps: 3 sets of 8 to 15.
Common mistakes: Not going low enough, losing your posture, lifting your heels, letting your knees fall laterally or travel forward past your toes as you lower.
Technique fix: Stand in front of a knee-height box, feet shoulder-width apart. Squat as though you are about to sit on a chair. Keep your gaze on the horizon, chest open, knees in line with your second toe and your weight in your heels. Lightly touch the box, torso tilted no more than 45 degrees. Push through your heels to rise.
Reps: 3 sets of 8 to 15.
Spread 'em
Get your technique right in every exercise so that smaller muscles aren’t shouldering the workload. Make sure you use your full range of movement to boost results.
