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Workout Form Hacks that Improve Results

Workout Form Hacks that Improve Results

Deploy these simple & smart techniques to improve your workout.

As you go about your workout program, one thing that you must be paying attention to at all times is the form that you’re using. If you aren’t using proper form, you aren’t going to see the results you’re after; this is because you won’t be stressing the muscles in the way an exercise is supposed to be performed.

Worse yet, many people who use improper form are going to be set themselves up for injuries, which is yet another reason why maintaining perfect form is a must. All it takes is moving out of alignment just slightly for severe pain to become a problem.

To help you make sure you are using nothing but the best of form, let’s go over a few common mistakes that you should be avoiding as you perform these popular workouts.

1. Foot Placement During The Squat

Squat Workout Mistake

    The very first thing that you need to be thinking about when performing a squat exercise is your foot placement. The standard squat will have your toes pointing forward, which is great for targeting the quads and hamstrings.

    It’s important as you move through the exercise that your knees align directly over the toes.

    If you let your toes move inward at all, it will instantly put far more stress on the knee joint and potentially cause you to risk serious knee pain.

    Alternatively, one quick and easy way to change around this exercise is to have your feet facing slightly outward.

    This will help target the inner and outer thighs to a slightly larger extent as well, which will then add more variety to your workout program and help to beat a progress plateau.

    Adding this one simple change from time to time can be an effective way to improve your squat.

    2. Back Placement During The Shoulder Press

    Shoulder Press Mistake

      The second form issue to be aware of is your back placement when doing the shoulder press. Many people either accidentally or unconsciously start to develop a sway-back as they perform this exercise, which is then going to cause a high amount of stress on the lower back vertebra.

      With all that weight overhead coming down directly on that lower back, you can quickly imagine the tension that could develop.

      By thinking of squeezing the glutes as well as the abs as you perform this exercise, you will help to maintain far better back alignment. By keeping good back position, you can also help to increase the total amount of weight that you drive upwards, making the exercise more effective.

      The same rules should be applied when doing lateral raises as well as bicep curls, as those are two other exercises that do cause some people to move out of proper back alignment.

      3. Bench Height During The Step Up

      Step Up Exercise

        The next form check that you’ll want to do for yourself is to think about the height of the bench you use during the step-up. If you use a lower bench while doing the step-up, then you’ll be targeting the quads to a larger extent, while if you use a higher bench while doing the movement, you’ll hit the hamstrings.

        The quads will definitely still get activated regardless of whatever step height you utilize, but with the higher the step, the more hamstring activation will be required simply to perform the exercise.

        The same principle also applies when doing the split squat.

        With the step up, the further you step away from the bench, the more hamstring dominant the exercise becomes over just working the quads.

        Both muscles will be worked regardless of what height the step is or how far away from the bench you’re targeting, but it’s the nature of the stress that’s going to differ.

        With this one simple change in how you perform the exercise, you can really change the nature of the stress on the muscle tissues. It’s another excellent way to change up your workout from time to time and ensure that you don’t hit a progress plateau.

        4. Hand Position During The Push-Up

        pushup technique

          Finally, the last of the form checks to look at while going about your workout is with regards to the hand position that you use during the push-up exercise.

          Many people just start off into normal style push-ups, without thinking about the fact that how they position their hands will influence the type of results they get from that push-up.

          If you use a wider than normal hand placement position, you’re going to be targeting the outer chest muscles to a larger degree and may also get a bit of upper back activation as well.

          On the other hand, if you place the hands close together, forming a triangle almost with their positioning, then you’re going to be targeting the triceps to a much higher extent instead.

          You’ll instantly feel the difference in stress loading patterns when making this switch, so don’t be surprised if you do find that you are much weaker when in the triangle hand position.

          The chest muscles will be much less dominant, which are the primary force developers in the push-up exercise, which is why you feel so much weaker overall when performing it.

          With the push-up, you can also use a staggered hand placement approach where one hand is placed higher or lower than the other and you perform the push-up from there. This will get the core activated more as well, really giving a unique twist to the push-up exercise overall.

          So there you have some important form placement hacks to consider as you go about your workout. By having a look at these tehniques, you can both reduce your chances of suffering from an injury as well as increase the results that you get from your time invested in the gym.

          Small changes do make a difference, so don’t overlook them.

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          Last Updated on October 18, 2018

          10 Benefits of Sleeping Naked You Probably Didn’t Know

          10 Benefits of Sleeping Naked You Probably Didn’t Know

          Sleeping is one of the most important things we do every night.

          Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

          So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

          Here are some benefits of sleeping in the nude:

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          Video Summary

          1. It is easier.

          When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

          2. It forces you to be ready to go more often.

          Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

          3. It can make you feel happier and more free.

          Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

          4. Skin-on-skin contact is the best.

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            If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

            5. It could lead to better sleep.

            Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

            6. It can help your skin.

            For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

            7. It helps you regulate your cortisol.

            Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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            8. It balances your melatonin and growth hormone.

            Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

            9. It can keep your sex organs happier.

            For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

            10. Sleeping in the summer is more bearable.

              Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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              Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

              Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

              Sleep well with your naked body!

              With these tips in mind, it’s time to start taking off your clothes at night!

              Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

              If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

              Want to Feel More Energized Throughout the Day? Start With This

              Reference

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