Critical Lifting Techniques When Exercising at Home

Critical Lifting Techniques When Exercising at Home

Critical Lifting Techniques When Exercising at Home

Hello lovely readers! I hope you are staying safe and active during these trying times. I wanted to write this article to give some proper lifting techniques to help your home workouts. Below are the most common mistakes I see concerning lifting exercises.

At home critical lifting techniques

Shoulder Press

Make sure you’re standing in a proper lifting stance (feet about hip-width distance apart, toes pointed forward, body tall, glutes and core can be engaged). You should feel sturdy.

Dumbbells should be aligned with your earlobes. Press up slowly without completely locking out the elbows. Dumbbells should land above the head evenly (as if they were a barbell).

Critical Lifting Techniques When Exercising at Home Shoulder Press

When coming back down stop again at the earlobes.

A lot of folks make a “W” formation when doing this exercise. Doing this will not put you at risk for injury, but will relieve some of the workload/tension-which will make the exercise easier. When this happens there are less gains to be had.

Critical Lifting Techniques When Exercising at Home Shoulder Press

You also want to avoid locking out the elbows because this can lead to injury, dropping weights, etc, and also allow the individual to rely on momentum and not their own strength.

Bench Rows

Hold one dumbbell in your hand. Place the other arm and hand directly under your shoulder.

Critical Lifting Techniques When Exercising at Home Row Finish

For the leg on the bench, your thigh should be under your hip. Neck should be in alignment with the rest of your spine.

For the leg off the bench, knees should be micro-bent (not locked out) and toes pointed forward.

Extend your arm with the weight without letting the weight bring your shoulder with it. Shoulder should stay sturdy and unchanged.

Critical Lifting Techniques When Exercising at Home Row

Row while keeping the elbow flush to your body and without twisting your torso.

Tricep Extension

Resume your lifting stance.This exercise can be done with a dumbbell, kettlebell, plate, or barbell.

Critical Lifting Techniques When Exercising at Home Tricep Extension

Place whatever object you are using to lift with behind your head. Keep your elbows in as much as you can. If you let your elbows go wide, you’ll be engaging the shoulders more than your triceps.

Critical Lifting Techniques When Exercising at Home Tricep Extension Finish

Press up with your triceps to lift the object. Keep your shoulders down during this movement.

Wrap-Up

I hope this article can improve your lifts! Please feel free to reach out with any comments or questions you may have. Thanks for reading and stay tuned!

Alexis Mallery
Critical Lifting Techniques When Exercising at Home