Thursday, January 23, 2014

Leg Day Workout & FORM

Lately I've been so much more aware of people's form in the gym and my gosh it can be horrendous! I still haven't decided if saying nothing and minding my own business is best or if I should quietly whisper to people "WHAT ARE YOU DOING!?" 

I've also noticed others looking at me funny when I use a piece of equipment a little differently that it is "supposed" to be used. For those of you that think you have to use machines only in the way the picture on the machine shows, you're definitely missing out. There are usually at a least a few variations of exercise that will help hit different muscles or hit the muscles from different angles, so don't be afraid to mix it up- just make sure your form is correct ;) 


Here's my leg workout from yesterday, with a slight variation on the lying leg curl. Instead of lying all the way down, prop yourself up on your elbows. This shifts your weight back into your hips and makes the hamstrings work a little bit harder. 

Squats- 4 x 10, heavy! 
Leg press with legs up high on platform 3 x 10, drop set on last set
Romanian deadlifts 4 x 10, heavy 
Lying leg curls performed as pictured above- 3 x 10 
Hamstring curl with stability ball 3 x 12 

Do you notice people with terrible form in your gym? Do you say anything or just mind your own beeswax? 

15 comments:

  1. Yes! I notice it all the time. Being from Boston, people don't even say hi to each other, so I'm programmed to keep my mouth shut. I think the only time you should maybe give someone some tips if they're performing an exercise with such bad form it will lead to injury. I only offered tips twice. Once the female actually approached me & she was the spin instructor so I was quite flattered to be asked advice. The other time this friendly looking girl was performing this non-sense exercise and I just chatted with her about it & she was thankful. Otherwise minding my own beeswax haha :)

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  2. So much bad form happening in the gym! My biggest pet peeve is watching people working out with a TRAINER and their form is terrible, while the trainer just smiles and says nothing to correct it... then adds more weight! I'm not sure what it's like in the states in terms of certification processes for PTs, but in Canada it's pretty loose, which is so scary. I feel terrible for people who pay a ton of money for a trainer who just happened to take a weekend course.
    I'm pretty silent when it comes to seeing bad form - unless it's extremely hazardous. Then I'll suggest a "different way" of doing it, for better results.... as in, the proper way.

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    1. You're right, that is the worst. We have one of those at our gym and it just makes me cringe.

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  3. Haha for me it isn't those with bad form I want to say WTF to, it's the (usually girls) doing ridiculous moves that a magazine has told them will get them abs ;) To be honest, I'd probably appreciate someone telling me how to correct my form. I know they aren't getting paid to do this, but personal trainers in the gym could really stand to point this out sometimes, if it means it will prevent someone getting hurt.

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    1. Yes I agree! I go to a big chain gym and see PT's walk by terrible form all the time. I think it would be taken a little better if a PT clearly dressed as an employee helped someone with form versus a fellow gym go-fer… you just never know how people will take criticism.

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  4. The worst offenders seem to be people doing lunges and squats with their knees coming out way in front of their toes and/or their knees coming way into the median. SO bad for their poor knees and not at all targeting what the exercise should. I just keep my mouth shut though.

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  5. I would actually like someone to correct me! I know I have trouble with my knee alignment, but I cannot always tell what my knees are doing. When ever I look down to look at my form or even look in the mirror while I'm doing lunches, I lose my balance. haha I would like to learn ways to gracefully approach people and encourage them to do the exercise appropriately.

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    1. Ya that's when having a spotter or workout partner definitely comes in handy. I"m sure one of the personal trainers at your gym would be happy to help you with form if you asked :)

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  6. Be careful when you hyper-extend your back like that!

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  7. Yes I absolutely go NUTS when I see people using bad form. If I know the person, I ALWAYS say something. But if I don't know them (and especially if it's a dude), I just keep my mouth shut. It's really hard because I kinda have a loud mouth, but I don't need someone jumping down my throat at 5:30am! :)

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  8. This was a good suggestion that you put up here...dude…..hope that it benefits all the ones who land up here. fitness ball.

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  9. People get defensive and don't like criticism. it's better to stay quiet!

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  10. I guess you can call me a newbie in the gym, not that I don't workout, but all my life I have played sports or done cardio. I am making an effort to weight train, eat healthy, and tone up. If I new I was putting in all this effort and my form was bad and not maximizing the results I could be getting or potentially hurting myself I would be upset. I have no gym partner and rely on online research and outside advice for my routines so I would greatly appreciate if someone more experienced approached me and corrected my form!

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