I’m Cori Ritchey, an exercise physiology enthusiast turned fitness journalist and the fitness editor at Women’s Health. When I’m not dedicated to writing and editing about fitness, I’m actively teaching it to my personal training and group fitness clients. In my new column, Between Sets, I’ll provide you with the valuable insights, tips, and ‘aha!’ moments I share with my clients as they take a breather during workouts. Join me for strategic, science-backed advice that will help you move efficiently, train wisely, and truly enjoy your fitness journey.
Fitness trainers embody various roles—teacher, coach, therapist, motivator, and even equipment manager. However, at its core, effective training is about observing and correcting exercise techniques.
Maintaining proper form when exercising is critical. Failing to do so can lead to injuries or hinder effective training.
Over the years in the fitness industry, I’ve learned that proper form is often influenced by individual body structure. Every person is different, with varying limb lengths, strength variances, and mobility. What feels natural for someone of my height (5’6″) might not work for someone taller (6’6″). Despite this, many training cues from personal trainers and group fitness instructors may be well-intentioned, but they may not apply universally. Here are five common training cues that may need reevaluation, along with better alternatives tailored for everyone.
Old Rule: “Don’t let your knees go past your toes.”
Instead, think: “Squat as deep as you can with your feet remaining flat on the floor.”
Move: Squat
Remember a time when you were told in a workout class that your knees shouldn’t go past your toes in a squat? The origins of this guideline come from older research suggesting that deep squats, particularly when knees pass over the toes, could lead to knee injuries. However, more recent studies have shown that limiting the travel of the knee may actually place more strain on the hips and lower back rather than on the knees. Thus, if your knees naturally go past your toes while squatting, that’s acceptable. The goal should be a strong, controlled squat while keeping the entire foot planted firmly on the ground. If your heels want to lift, limit the depth of your squat for better stability.
Old Rule: “Keep your weight in your heels.”
Instead, think: “Put your weight through your whole foot.”
Move: Squat, deadlift, lunge
Many beginners make the mistake of shifting weight to the front of their feet, which often causes their heels to lift. This may stem from a lack of ankle mobility necessary for a proper squat depth. When trainers instruct to “keep your weight in your heels,” while not entirely incorrect, focusing solely on the heels can lead to an unstable position or improper joint angles. This could reduce the effectiveness of the muscles used. Instead, during squats, deadlifts, and lunges, concentrate on pressing through the entire surface of your foot—heel, big toe, and pinky toe. This approach ensures stability and engages all relevant muscle groups effectively.
Old Rule: “Pinch your shoulder blades together” or “Keep a proud chest.”
Instead, think: “Stand tall, but don’t flare your ribcage.”
Move: Squat, deadlift, bent-over row
To prevent stress on your lower back during exercises like squats and deadlifts, it’s essential to maintain a neutral spine. Trainers often suggest “pinch your shoulder blades together” to help with this. While it is important to avoid a hunched posture, forcing this cue can lead to an over-arched back, putting unnecessary strain on your spine. Instead, aim to stand tall, with your ribs aligned over your hips without exaggerating their position. Focus on finding a natural posture that feels strong and stable.
Old Rule: “Keep your elbows in line with your shoulders.”
Instead, think: “Lower your elbows at a 45-degree angle relative to the torso.”
Move: Chest press
In many fitness classes, you hear the cue to keep your elbows aligned with your shoulders during a chest press. It’s a common misconception that this position is advantageous. Lowering your elbows directly out can place excessive stress on the shoulder joints and may not effectively target the pectoral muscles. Instead, aim to lower your elbows slightly forward, forming a 45-degree angle through your armpit. This technique encourages better engagement of your chest muscles while reducing strain on your shoulders.
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Old Rule: “Squeeze your core as hard as you can.”
Instead, think: “Brace like you’re being poked in the stomach.”
Move: Plank, squat, deadlift, bent-over row
You often hear the instruction to “engage your core” during workouts. While it’s true your core plays a vital role in protecting your spine during exercises like planks, squats, and deadlifts, there’s a difference between “squeezing” your core and “bracing.” Over-squeezing can lead to shallow breathing, poor posture, or fatigue, which can negatively impact your workout. Instead of squeezing tightly, try bracing. Here’s how: place two fingers on your sides, right under your ribcage, as if you’re being poked. Inhale deeply and focus on expanding outward against your fingers rather than pulling your belly in. This technique creates a firm yet sustainable tension that supports your spine without compromising your breathing.
By practicing this method, you’ll foster an effective and stable core without becoming over-tensed during your workout.
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and conditioning coach and group fitness instructor. She’s reported on topics related to health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
